Approved Log Fat Loss and Recovery Journey

[Wookie1]

Hello EF family. First time posting and logging and to tell the truth never thought I would but anyways lets get going.

Firstly a big shout out to the lads @livewell and @Alphalabs for enabling this log with their products. I really appreciate it gents.

Background

I’m a 42-year-old father of three, juggling life as a FIFO worker and primary producer—basically, no real days off. I began training seriously in 2013 but fell off in 2015 after a holiday. For years, I struggled to restart, always saying “next week."

In 2021, a workplace weight loss challenge (with cash on the line) lit the fire again. I dropped from 119 kg to 97 kg through a keto diet and consistent training. I haven’t looked back since.

Fitness and health now serve a bigger purpose—being a positive role model for my 13-year-old son, who’s into gym, kickboxing, and BJJ.

In March, I started at 118 kg after my first cycle of Test last year and currently sit around 105kg. With the first 10kg coming purely from calorie counting. Progress stalled due to a head-on collision that resulted in concussion and whiplash, so I'm managing those injuries and also a bicep or brachialis/brachioradialis niggle in my right arm.

This log will track a healing/recovery stack while burning fat. I like to look at the positives in life. The opportunity to log for Livewell and Alpha has come at exactly the right time, as it will showcase their products in real time for my needs and help me realign my goals, reset, refocus, and push forward.


---

Cycle & Log Outcome Goals

> Primary Goal: Cut to a physique I’m happy with, then transition into a reverse diet and lean gain phase.




---

Personal Info

Name: Wookie

Age: 42

Height: 192 cm

Current Weight: 105kg

Goal Weight: 95kg +/- (flexible, based on body composition and aesthetics)



---

Coaching Support

I work with a coach focused on form and technique.

No current coach for nutrition or PEDs.



---

Cycle & Supplementation Plan

> Goal: Continue fat loss and healing



Core Anabolics:

Testosterone Cypionate @ 200 mg/week (M/W/F) - Alpha Labs

Masteron Propionate @ 200 mg/week (M/W/F) - Alpha Labs


Peptides & Fat Loss Compounds:

HGH @ 4 IU daily (2AM/2PM)

Retatrutide (RETA) @ 2 mg/week (split M/T)

SLU-PP-332 @ 500 mcg 3x/day (AM, mid-day, pre-training)

L-Carnitine @ 1 mL daily (pre-cardio/workout or AM) - Alpha Labs

MOTS-c @ 1–3 mg/day, 5x/week for 8 weeks; then 3x/week at same dose. Will assess effects and adjust as necessary.


Wolverine Healing Stack:

BPC-157 @ 500 mcg 2x/day (AM + PM)

TB-500 @ 2.5 mg/week (split M/W/F or daily with BPC injections)

GHK-Cu @ 2 mg/day (split AM + PM)


Support Supplements:

Medibolic Liver support: 2 tabs a day while cruising

Taurine: 5–10 g/day (spread AM + pre-workout)

Cialis: 4 mg daily; 8 mg on training days

Clenbuterol: 40 mcg daily; 80 mcg on training days split AM/PM (watch for side effects; consider tapering or 2-week rotation)

Baby Aspirin: 100mg, daily AM (cardiovascular protection)

P5P + Magnesium: Daily AM
P5P 53.7mg
Magnessium glycinate 477mg
Magnessium oxide 137mg


Multivitamin Daily AM

Vitamin D3 1000iu & K2 45mcg Daily AM

Fish oil ( EPA 700mg, DHA 500mg) Daily AM

Digestive Fusion: Daily AM 12g

GABA Powder: Evening 2g

Premium supps: Warrior pre workout

Driven nutrition: Dopa-Drive pre workout




Labs Used:

Livewell Labs

Alpha Labs
alphalabs.is


---
Nutrition / Diet Overview

Calories: 2,600/day

Macros:

Carbs: 260 g

Protein: 260 g

Fats: 58 g


Water Intake: 4L/day minimum (not including smoothies or pre-workout drinks)

---


Training Program

> Length: 17 weeks

Split: 5-day Push/Pull + 1 MetCon day



Each day includes a compound lift (percentage-based) followed by accessory work

Volume and intensity adjust weekly; includes deload and testing weeks

Basic outlay is as follows

Monday - Bench press
Tuesday - Deadlift
Wednesday - Squat
Thursday - Metabolic Conditioning
Friday - Shoulder / Glutes
Saturday - Arms/ Core


Current Maxes:

Bench: 143 kg

Squat: 170 kg

Deadlift: 215 kg

Strict Press: 90 kg

Hip Thrust: 220 kg

Couple of pics
118kg vs 105kg

 

[JuicyCakes]

Well done bro! Will be following this journey!

 

[Wookie1]

Blood works are of my entire time using PED's.

1st test is natural baseline before starting.

2nd test results is 6 weeks in of Test C @400mg for 4 weeks then increased up to 600mg. I ran at this level for about 17 weeks until I got spooked by a blood pressure test of 138/90. Not super high but enough to change my train of thought. Admittedly it was night shift, I was dealing with an incident and I had taken pre-workout in the afternoon with training and had a lot of black coffees.

3rd test is crusing on 200mg Test E while I worked on other health markers.

4th test results at peak of second cycle which was Test C @400mg, Mast E @200mg and NPP @200mg for the week but pinned daily

Currently cruising as mentioned in first post on Test C @ 200mg and Mast P @200mg until next round of bloods to see what E2 is doing.

 

[Wookie1]

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 5 of 15
This week is a deload week using RPE instead of % of 1RM


Date: 25th June

Warm up -
Banded 7's for shoulders every session

Leg day warm up -

Hip halo activation

Into 3 rounds

15cal assault bike
5 x Cossack squats each side
10 x kang squats empty barbell


Date: 25th June

Exercises:

Back Squat – RPE 6
4 x 10 @100kg

BB RDL – RPE 7
3 x 15 @ 60kg

DB Box Step ups - RPE 7
3 x 15 @ 10kg pair DB

Laying Hamstring Curl - RPE 7
3 x 15 @ 40kg
(Technogym)

Seated DB calf raises - RPE 7
3 x 20 @ 30kg pair DB

Extra outside of program

Leg extension - RPE 7
3 x 15 @ 70kg
(Technogym)




Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Good Energy today after increasing my calories. Unfortunately was fighting heartburn/indigestion from my pre-workout meal of blueberries, natural yoghurt and bircher muesli. Won't be having the bircher again as had the same problem last night. Overall body pump was good, can feel the Dopa-Drive working thanks @driven-Nutrition

 

[Wookie1]

Touchdown of some goodies, thanks @livewell labs , @Livewell rep

 

[Wookie1]

Bit of run down on nutrition which is still a work in progress

Nutrition / Diet Overview

Calories: 2,600 - 2,800/day

Macros:

Carbs: 260g-280 g

Protein: 260g-280 g

Fats: 58g-62 g

Having stalled at 105kg for a bit now, even after dropping down to around 2000 cal for a few days. I am having to reassess what my actual goals are to continue the weight loss, so ha e increased calories for a bit amd will monitor

Meal 1

912cal - 76c, 93p, 27f

Smoothie
60g oats
60g bulk nutrients protein matrix +
15g black chia seed
12g bulk nutrients Digestive fusion
250mL lite milk
100g high protein natural yoghurt
75g blueberries

If im going to be out for the day ill add an egg, banana, 15g honey and double the natural yoghurt

Meal 2

737cal, 81.6c, 58p, 22.8f

200g white rice
200g chicken thigh seasoned ( Chipotle, Peri Peri, Portuguese chicken etc)


150g mixed frozen veg

Meal 3

Same as Meal 2 or ill have 200g tuna with the same quantities of rice and veg

Pre-workout

50g dates
Premium supps warrior Pre-workout
Driven nutrition Dopa-Drive

Evening snack

If hungry especially for something sweet while the kids are getting ice cream for desert ill make up

Snack

151cal - 21.5c, 45.9p, 2f

100g natural yoghurt,
75g blueberries
1 scoop of protein powder if protein Goal not hit

 

[the_alcatraz]

Hello EF family. First time posting and logging and to tell the truth never thought I would but anyways lets get going.

Firstly a big shout out to the lads @livewell and @Alphalabs for enabling this log with their products. I really appreciate it gents.

Background

I’m a 42-year-old father of three, juggling life as a FIFO worker and primary producer—basically, no real days off. I began training seriously in 2013 but fell off in 2015 after a holiday. For years, I struggled to restart, always saying “next week."

In 2021, a workplace weight loss challenge (with cash on the line) lit the fire again. I dropped from 119 kg to 97 kg through a keto diet and consistent training. I haven’t looked back since.

Fitness and health now serve a bigger purpose—being a positive role model for my 13-year-old son, who’s into gym, kickboxing, and BJJ.

In March, I started at 118 kg after my first cycle of Test last year and currently sit around 105kg. With the first 10kg coming purely from calorie counting. Progress stalled due to a head-on collision that resulted in concussion and whiplash, so I'm managing those injuries and also a bicep or brachialis/brachioradialis niggle in my right arm.

This log will track a healing/recovery stack while burning fat. I like to look at the positives in life. The opportunity to log for Livewell and Alpha has come at exactly the right time, as it will showcase their products in real time for my needs and help me realign my goals, reset, refocus, and push forward.


---

Cycle & Log Outcome Goals

> Primary Goal: Cut to a physique I’m happy with, then transition into a reverse diet and lean gain phase.




---

Personal Info

Name: Wookie

Age: 42

Height: 192 cm

Current Weight: 105kg

Goal Weight: 95kg +/- (flexible, based on body composition and aesthetics)



---

Coaching Support

I work with a coach focused on form and technique.

No current coach for nutrition or PEDs.



---

Cycle & Supplementation Plan

> Goal: Continue fat loss and healing



Core Anabolics:

Testosterone Cypionate @ 200 mg/week (M/W/F) - Alpha Labs

Masteron Propionate @ 200 mg/week (M/W/F) - Alpha Labs


Peptides & Fat Loss Compounds:

HGH @ 4 IU daily (2AM/2PM)

Retatrutide (RETA) @ 2 mg/week (split M/T)

SLU-PP-332 @ 500 mcg 3x/day (AM, mid-day, pre-training)

L-Carnitine @ 1 mL daily (pre-cardio/workout or AM) - Alpha Labs

MOTS-c @ 1–3 mg/day, 5x/week for 8 weeks; then 3x/week at same dose. Will assess effects and adjust as necessary.


Wolverine Healing Stack:

BPC-157 @ 500 mcg 2x/day (AM + PM)

TB-500 @ 2.5 mg/week (split M/W/F or daily with BPC injections)

GHK-Cu @ 2 mg/day (split AM + PM)


Support Supplements:

Medibolic Liver support: 2 tabs a day while cruising

Taurine: 5–10 g/day (spread AM + pre-workout)

Cialis: 4 mg daily; 8 mg on training days

Clenbuterol: 40 mcg daily; 80 mcg on training days split AM/PM (watch for side effects; consider tapering or 2-week rotation)

Baby Aspirin: 100mg, daily AM (cardiovascular protection)

P5P + Magnesium: Daily AM
P5P 53.7mg
Magnessium glycinate 477mg
Magnessium oxide 137mg


Multivitamin Daily AM

Vitamin D3 1000iu & K2 45mcg Daily AM

Fish oil ( EPA 700mg, DHA 500mg) Daily AM

Digestive Fusion: Daily AM 12g

GABA Powder: Evening 2g

Premium supps: Warrior pre workout

Driven nutrition: Dopa-Drive pre workout




Labs Used:

Livewell Labs

Alpha Labs
alphalabs.is


---
Nutrition / Diet Overview

Calories: 2,600/day

Macros:

Carbs: 260 g

Protein: 260 g

Fats: 58 g


Water Intake: 4L/day minimum (not including smoothies or pre-workout drinks)

---


Training Program

> Length: 17 weeks

Split: 5-day Push/Pull + 1 MetCon day



Each day includes a compound lift (percentage-based) followed by accessory work

Volume and intensity adjust weekly; includes deload and testing weeks

Basic outlay is as follows

Monday - Bench press
Tuesday - Deadlift
Wednesday - Squat
Thursday - Metabolic Conditioning
Friday - Shoulder / Glutes
Saturday - Arms/ Core


Current Maxes:

Bench: 143 kg

Squat: 170 kg

Deadlift: 215 kg

Strict Press: 90 kg

Hip Thrust: 220 kg

Couple of pics
118kg vs 105kg

Blood works are of my entire time using PED's.

1st test is natural baseline before starting.

2nd test results is 6 weeks in of Test C @400mg for 4 weeks then increased up to 600mg. I ran at this level for about 17 weeks until I got spooked by a blood pressure test of 138/90. Not super high but enough to change my train of thought. Admittedly it was night shift, I was dealing with an incident and I had taken pre-workout in the afternoon with training and had a lot of black coffees.

3rd test is crusing on 200mg Test E while I worked on other health markers.

4th test results at peak of second cycle which was Test C @400mg, Mast E @200mg and NPP @200mg for the week but pinned daily

Currently cruising as mentioned in first post on Test C @ 200mg and Mast P @200mg until next round of bloods to see what E2 is doing.

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 5 of 15
This week is a deload week using RPE instead of % of 1RM


Date: 25th June

Warm up -
Banded 7's for shoulders every session

Leg day warm up -

Hip halo activation

Into 3 rounds

15cal assault bike
5 x Cossack squats each side
10 x kang squats empty barbell


Date: 25th June

Exercises:

Back Squat – RPE 6
4 x 10 @100kg

BB RDL – RPE 7
3 x 15 @ 60kg

DB Box Step ups - RPE 7
3 x 15 @ 10kg pair DB

Laying Hamstring Curl - RPE 7
3 x 15 @ 40kg
(Technogym)

Seated DB calf raises - RPE 7
3 x 20 @ 30kg pair DB

Extra outside of program

Leg extension - RPE 7
3 x 15 @ 70kg
(Technogym)




Notes:
Im still playing around with loading to manage and not aggravate my injuries further.
Good Energy today after increasing my calories. Unfortunately was fighting heartburn/indigestion from my pre-workout meal of blueberries, natural yoghurt and bircher muesli. Won't be having the bircher again as had the same problem last night. Overall body pump was good, can feel the Dopa-Drive working thanks @driven-Nutrition

Touchdown of some goodies, thanks @livewell labs , @Livewell rep

Bit of run down on nutrition which is still a work in progress

Nutrition / Diet Overview

Calories: 2,600 - 2,800/day

Macros:

Carbs: 260g-280 g

Protein: 260g-280 g

Fats: 58g-62 g

Having stalled at 105kg for a bit now, even after dropping down to around 2000 cal for a few days. I am having to reassess what my actual goals are to continue the weight loss, so ha e increased calories for a bit amd will monitor

Meal 1

912cal - 76c, 93p, 27f

Smoothie
60g oats
60g bulk nutrients protein matrix +
15g black chia seed
12g bulk nutrients Digestive fusion
250mL lite milk
100g high protein natural yoghurt
75g blueberries

If im going to be out for the day ill add an egg, banana, 15g honey and double the natural yoghurt

Meal 2

737cal, 81.6c, 58p, 22.8f

200g white rice
200g chicken thigh seasoned ( Chipotle, Peri Peri, Portuguese chicken etc)


150g mixed frozen veg

Meal 3

Same as Meal 2 or ill have 200g tuna with the same quantities of rice and veg

Pre-workout

50g dates
Premium supps warrior Pre-workout
Driven nutrition Dopa-Drive

Evening snack

If hungry especially for something sweet while the kids are getting ice cream for desert ill make up

Snack

151cal - 21.5c, 45.9p, 2f

100g natural yoghurt,
75g blueberries
1 scoop of protein powder if protein Goal not hit

welcome to EF fam love this log start you going to cut nicely
but your estrogen is crazy level you gotta get an ai asap



Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:

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Free Bodybuilding eBooks Secret to Mail Order Steroids 2024 Underground Oral Steroid Handbook Underground Injectable Steroids Handbook Bionic SARMS Underground Peptides Handbook - Digital eBook Underground Steroid Cycles Handbook Beligas Pharmaceuticals 2024 Underground Guide Nootropics...

irongorillas.com

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open.spotify.com

thank you and share more

 

[stevesmi]

Hello EF family. First time posting and logging and to tell the truth never thought I would but anyways lets get going.

Firstly a big shout out to the lads @livewell and @Alphalabs for enabling this log with their products. I really appreciate it gents.

Background

I’m a 42-year-old father of three, juggling life as a FIFO worker and primary producer—basically, no real days off. I began training seriously in 2013 but fell off in 2015 after a holiday. For years, I struggled to restart, always saying “next week."

In 2021, a workplace weight loss challenge (with cash on the line) lit the fire again. I dropped from 119 kg to 97 kg through a keto diet and consistent training. I haven’t looked back since.

Fitness and health now serve a bigger purpose—being a positive role model for my 13-year-old son, who’s into gym, kickboxing, and BJJ.

In March, I started at 118 kg after my first cycle of Test last year and currently sit around 105kg. With the first 10kg coming purely from calorie counting. Progress stalled due to a head-on collision that resulted in concussion and whiplash, so I'm managing those injuries and also a bicep or brachialis/brachioradialis niggle in my right arm.

This log will track a healing/recovery stack while burning fat. I like to look at the positives in life. The opportunity to log for Livewell and Alpha has come at exactly the right time, as it will showcase their products in real time for my needs and help me realign my goals, reset, refocus, and push forward.


---

Cycle & Log Outcome Goals

> Primary Goal: Cut to a physique I’m happy with, then transition into a reverse diet and lean gain phase.




---

Personal Info

Name: Wookie

Age: 42

Height: 192 cm

Current Weight: 105kg

Goal Weight: 95kg +/- (flexible, based on body composition and aesthetics)



---

Coaching Support

I work with a coach focused on form and technique.

No current coach for nutrition or PEDs.



---

Cycle & Supplementation Plan

> Goal: Continue fat loss and healing



Core Anabolics:

Testosterone Cypionate @ 200 mg/week (M/W/F) - Alpha Labs

Masteron Propionate @ 200 mg/week (M/W/F) - Alpha Labs


Peptides & Fat Loss Compounds:

HGH @ 4 IU daily (2AM/2PM)

Retatrutide (RETA) @ 2 mg/week (split M/T)

SLU-PP-332 @ 500 mcg 3x/day (AM, mid-day, pre-training)

L-Carnitine @ 1 mL daily (pre-cardio/workout or AM) - Alpha Labs

MOTS-c @ 1–3 mg/day, 5x/week for 8 weeks; then 3x/week at same dose. Will assess effects and adjust as necessary.


Wolverine Healing Stack:

BPC-157 @ 500 mcg 2x/day (AM + PM)

TB-500 @ 2.5 mg/week (split M/W/F or daily with BPC injections)

GHK-Cu @ 2 mg/day (split AM + PM)


Support Supplements:

Medibolic Liver support: 2 tabs a day while cruising

Taurine: 5–10 g/day (spread AM + pre-workout)

Cialis: 4 mg daily; 8 mg on training days

Clenbuterol: 40 mcg daily; 80 mcg on training days split AM/PM (watch for side effects; consider tapering or 2-week rotation)

Baby Aspirin: 100mg, daily AM (cardiovascular protection)

P5P + Magnesium: Daily AM
P5P 53.7mg
Magnessium glycinate 477mg
Magnessium oxide 137mg


Multivitamin Daily AM

Vitamin D3 1000iu & K2 45mcg Daily AM

Fish oil ( EPA 700mg, DHA 500mg) Daily AM

Digestive Fusion: Daily AM 12g

GABA Powder: Evening 2g

Premium supps: Warrior pre workout

Driven nutrition: Dopa-Drive pre workout




Labs Used:

Livewell Labs

Alpha Labs
alphalabs.is


---
Nutrition / Diet Overview

Calories: 2,600/day

Macros:

Carbs: 260 g

Protein: 260 g

Fats: 58 g


Water Intake: 4L/day minimum (not including smoothies or pre-workout drinks)

---


Training Program

> Length: 17 weeks

Split: 5-day Push/Pull + 1 MetCon day



Each day includes a compound lift (percentage-based) followed by accessory work

Volume and intensity adjust weekly; includes deload and testing weeks

Basic outlay is as follows

Monday - Bench press
Tuesday - Deadlift
Wednesday - Squat
Thursday - Metabolic Conditioning
Friday - Shoulder / Glutes
Saturday - Arms/ Core


Current Maxes:

Bench: 143 kg

Squat: 170 kg

Deadlift: 215 kg

Strict Press: 90 kg

Hip Thrust: 220 kg

Couple of pics
118kg vs 105kg

@Wookie1 we got a lot of dudes on here who have jobs like yours
i would check out their logs too
learn some of their strategies

 

[Wookie1]

@Wookie1 we got a lot of dudes on here who have jobs like yours
i would check out their logs too
learn some of their strategies

Thank you mate, will do

 

[BodyMonster34]

Hello EF family. First time posting and logging and to tell the truth never thought I would but anyways lets get going.

Firstly a big shout out to the lads @livewell and @Alphalabs for enabling this log with their products. I really appreciate it gents.

Background

I’m a 42-year-old father of three, juggling life as a FIFO worker and primary producer—basically, no real days off. I began training seriously in 2013 but fell off in 2015 after a holiday. For years, I struggled to restart, always saying “next week."

In 2021, a workplace weight loss challenge (with cash on the line) lit the fire again. I dropped from 119 kg to 97 kg through a keto diet and consistent training. I haven’t looked back since.

Fitness and health now serve a bigger purpose—being a positive role model for my 13-year-old son, who’s into gym, kickboxing, and BJJ.

In March, I started at 118 kg after my first cycle of Test last year and currently sit around 105kg. With the first 10kg coming purely from calorie counting. Progress stalled due to a head-on collision that resulted in concussion and whiplash, so I'm managing those injuries and also a bicep or brachialis/brachioradialis niggle in my right arm.

This log will track a healing/recovery stack while burning fat. I like to look at the positives in life. The opportunity to log for Livewell and Alpha has come at exactly the right time, as it will showcase their products in real time for my needs and help me realign my goals, reset, refocus, and push forward.


---

Cycle & Log Outcome Goals

> Primary Goal: Cut to a physique I’m happy with, then transition into a reverse diet and lean gain phase.




---

Personal Info

Name: Wookie

Age: 42

Height: 192 cm

Current Weight: 105kg

Goal Weight: 95kg +/- (flexible, based on body composition and aesthetics)



---

Coaching Support

I work with a coach focused on form and technique.

No current coach for nutrition or PEDs.



---

Cycle & Supplementation Plan

> Goal: Continue fat loss and healing



Core Anabolics:

Testosterone Cypionate @ 200 mg/week (M/W/F) - Alpha Labs

Masteron Propionate @ 200 mg/week (M/W/F) - Alpha Labs


Peptides & Fat Loss Compounds:

HGH @ 4 IU daily (2AM/2PM)

Retatrutide (RETA) @ 2 mg/week (split M/T)

SLU-PP-332 @ 500 mcg 3x/day (AM, mid-day, pre-training)

L-Carnitine @ 1 mL daily (pre-cardio/workout or AM) - Alpha Labs

MOTS-c @ 1–3 mg/day, 5x/week for 8 weeks; then 3x/week at same dose. Will assess effects and adjust as necessary.


Wolverine Healing Stack:

BPC-157 @ 500 mcg 2x/day (AM + PM)

TB-500 @ 2.5 mg/week (split M/W/F or daily with BPC injections)

GHK-Cu @ 2 mg/day (split AM + PM)


Support Supplements:

Medibolic Liver support: 2 tabs a day while cruising

Taurine: 5–10 g/day (spread AM + pre-workout)

Cialis: 4 mg daily; 8 mg on training days

Clenbuterol: 40 mcg daily; 80 mcg on training days split AM/PM (watch for side effects; consider tapering or 2-week rotation)

Baby Aspirin: 100mg, daily AM (cardiovascular protection)

P5P + Magnesium: Daily AM
P5P 53.7mg
Magnessium glycinate 477mg
Magnessium oxide 137mg


Multivitamin Daily AM

Vitamin D3 1000iu & K2 45mcg Daily AM

Fish oil ( EPA 700mg, DHA 500mg) Daily AM

Digestive Fusion: Daily AM 12g

GABA Powder: Evening 2g

Premium supps: Warrior pre workout

Driven nutrition: Dopa-Drive pre workout




Labs Used:

Livewell Labs

Alpha Labs
alphalabs.is


---
Nutrition / Diet Overview

Calories: 2,600/day

Macros:

Carbs: 260 g

Protein: 260 g

Fats: 58 g


Water Intake: 4L/day minimum (not including smoothies or pre-workout drinks)

---


Training Program

> Length: 17 weeks

Split: 5-day Push/Pull + 1 MetCon day



Each day includes a compound lift (percentage-based) followed by accessory work

Volume and intensity adjust weekly; includes deload and testing weeks

Basic outlay is as follows

Monday - Bench press
Tuesday - Deadlift
Wednesday - Squat
Thursday - Metabolic Conditioning
Friday - Shoulder / Glutes
Saturday - Arms/ Core


Current Maxes:

Bench: 143 kg

Squat: 170 kg

Deadlift: 215 kg

Strict Press: 90 kg

Hip Thrust: 220 kg

Couple of pics
118kg vs 105kg

@Wookie1 bro this going to be a good log
welcome to EF family
i want to hear about red meat too

 

[Wookie1]

@Wookie1 bro this going to be a good log
welcome to EF family
i want to hear about red meat too

Haha you would think running cattle and having my own meat in the freezer I'd be eating it and lamb. Trying to add the fat content gets tricky but I will look at adding some in.

 

[SteveMobsterG]

I had to look up FIFO. Hardcore stuff

 

[Wookie1]

I had to look up FIFO. Hardcore stuff

I should have written it fully, fly in fly out 7 days on 7 days off

 

[Wookie1]

Date: 26th June

Fasted Body Weight: 105.4kg
BP - Didn't measure this morning

Yesterday Calories
2,704
307 C, 251 P, 60 F
6,971 steps

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 5 of 15
This week is a deload week using RPE instead of % of 1RM

Warm up -

Banded 7's for shoulders every session

Shoulders and Glutes warm up -

Hip halo activation

Into 2 rounds

10 PVC pass through
5 PVC aroumd the world's (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions

Exercises:

Shoulder Press – RPE 6
4 x 10 @ 50kg

Weighted Hip Thrust– RPE 6
4 x 10 @ 130 kg

Seated Arnold Press - RPE 7
3 x 15 @ 20kg pair DB

Band Pull Through - RPE 7
3 x 15 @ heavy band

GHD Hip Extension - RPE 7
3 x 15 @ BW
Substituted for back extension but with hips further forward , padding down on thigh

Ring Y Raise - RPE 7
3 x 15 @BW

Extra outside of program

Lateral Raises
3 x 12 @ 10kg pair of DB

Plate front Raise
3 x 15 @ 20kg plate

Rear Delt Fly Machine
3 x 15 @ 30kg
(Technogym)

Cardio
LISS
35mins treadmill 3 deg elevation @4.5km/h


Notes:

Im still playing around with loading to manage and not aggravate my injuries further.

Started taking BPC-157 and GHK-Cu today.
Sleep was interrupted again, i suspect due to the HGH. Will keep at it for a bit before making any changes.

Pre workout meal at 2pm
75g blueberries
30g protein powder
100g high protein natural yoghurt
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive from @Driven_nutrition

Pulled tomorrow session forward to today as I have MRI tomorrow and won't get to train.

Food before session still not agreeing with me, may have to try a quick dissolving carb like dextrose or something along those lines.

Felt a little flat to start off with but energy increased during sesh, felt some niggles in the neck so will have to monitor that on shoulder days.

 

[2Thick]

Hello EF family. First time posting and logging and to tell the truth never thought I would but anyways lets get going.

Firstly a big shout out to the lads @livewell and @Alphalabs for enabling this log with their products. I really appreciate it gents.

Background

I’m a 42-year-old father of three, juggling life as a FIFO worker and primary producer—basically, no real days off. I began training seriously in 2013 but fell off in 2015 after a holiday. For years, I struggled to restart, always saying “next week."

In 2021, a workplace weight loss challenge (with cash on the line) lit the fire again. I dropped from 119 kg to 97 kg through a keto diet and consistent training. I haven’t looked back since.

Fitness and health now serve a bigger purpose—being a positive role model for my 13-year-old son, who’s into gym, kickboxing, and BJJ.

In March, I started at 118 kg after my first cycle of Test last year and currently sit around 105kg. With the first 10kg coming purely from calorie counting. Progress stalled due to a head-on collision that resulted in concussion and whiplash, so I'm managing those injuries and also a bicep or brachialis/brachioradialis niggle in my right arm.

This log will track a healing/recovery stack while burning fat. I like to look at the positives in life. The opportunity to log for Livewell and Alpha has come at exactly the right time, as it will showcase their products in real time for my needs and help me realign my goals, reset, refocus, and push forward.


---

Cycle & Log Outcome Goals

> Primary Goal: Cut to a physique I’m happy with, then transition into a reverse diet and lean gain phase.




---

Personal Info

Name: Wookie

Age: 42

Height: 192 cm

Current Weight: 105kg

Goal Weight: 95kg +/- (flexible, based on body composition and aesthetics)



---

Coaching Support

I work with a coach focused on form and technique.

No current coach for nutrition or PEDs.



---

Cycle & Supplementation Plan

> Goal: Continue fat loss and healing



Core Anabolics:

Testosterone Cypionate @ 200 mg/week (M/W/F) - Alpha Labs

Masteron Propionate @ 200 mg/week (M/W/F) - Alpha Labs


Peptides & Fat Loss Compounds:

HGH @ 4 IU daily (2AM/2PM)

Retatrutide (RETA) @ 2 mg/week (split M/T)

SLU-PP-332 @ 500 mcg 3x/day (AM, mid-day, pre-training)

L-Carnitine @ 1 mL daily (pre-cardio/workout or AM) - Alpha Labs

MOTS-c @ 1–3 mg/day, 5x/week for 8 weeks; then 3x/week at same dose. Will assess effects and adjust as necessary.


Wolverine Healing Stack:

BPC-157 @ 500 mcg 2x/day (AM + PM)

TB-500 @ 2.5 mg/week (split M/W/F or daily with BPC injections)

GHK-Cu @ 2 mg/day (split AM + PM)


Support Supplements:

Medibolic Liver support: 2 tabs a day while cruising

Taurine: 5–10 g/day (spread AM + pre-workout)

Cialis: 4 mg daily; 8 mg on training days

Clenbuterol: 40 mcg daily; 80 mcg on training days split AM/PM (watch for side effects; consider tapering or 2-week rotation)

Baby Aspirin: 100mg, daily AM (cardiovascular protection)

P5P + Magnesium: Daily AM
P5P 53.7mg
Magnessium glycinate 477mg
Magnessium oxide 137mg


Multivitamin Daily AM

Vitamin D3 1000iu & K2 45mcg Daily AM

Fish oil ( EPA 700mg, DHA 500mg) Daily AM

Digestive Fusion: Daily AM 12g

GABA Powder: Evening 2g

Premium supps: Warrior pre workout

Driven nutrition: Dopa-Drive pre workout




Labs Used:

Livewell Labs

Alpha Labs
alphalabs.is


---
Nutrition / Diet Overview

Calories: 2,600/day

Macros:

Carbs: 260 g

Protein: 260 g

Fats: 58 g


Water Intake: 4L/day minimum (not including smoothies or pre-workout drinks)

---


Training Program

> Length: 17 weeks

Split: 5-day Push/Pull + 1 MetCon day



Each day includes a compound lift (percentage-based) followed by accessory work

Volume and intensity adjust weekly; includes deload and testing weeks

Basic outlay is as follows

Monday - Bench press
Tuesday - Deadlift
Wednesday - Squat
Thursday - Metabolic Conditioning
Friday - Shoulder / Glutes
Saturday - Arms/ Core


Current Maxes:

Bench: 143 kg

Squat: 170 kg

Deadlift: 215 kg

Strict Press: 90 kg

Hip Thrust: 220 kg

Couple of pics
118kg vs 105kg

EF family is blessed to have you here
we are looking forward to seeing you
the max lifts are strong so far!
@Wookie1

 

[ceo]

Hello EF family. First time posting and logging and to tell the truth never thought I would but anyways lets get going.

Firstly a big shout out to the lads @livewell and @Alphalabs for enabling this log with their products. I really appreciate it gents.

Background

I’m a 42-year-old father of three, juggling life as a FIFO worker and primary producer—basically, no real days off. I began training seriously in 2013 but fell off in 2015 after a holiday. For years, I struggled to restart, always saying “next week."

In 2021, a workplace weight loss challenge (with cash on the line) lit the fire again. I dropped from 119 kg to 97 kg through a keto diet and consistent training. I haven’t looked back since.

Fitness and health now serve a bigger purpose—being a positive role model for my 13-year-old son, who’s into gym, kickboxing, and BJJ.

In March, I started at 118 kg after my first cycle of Test last year and currently sit around 105kg. With the first 10kg coming purely from calorie counting. Progress stalled due to a head-on collision that resulted in concussion and whiplash, so I'm managing those injuries and also a bicep or brachialis/brachioradialis niggle in my right arm.

This log will track a healing/recovery stack while burning fat. I like to look at the positives in life. The opportunity to log for Livewell and Alpha has come at exactly the right time, as it will showcase their products in real time for my needs and help me realign my goals, reset, refocus, and push forward.


---

Cycle & Log Outcome Goals

> Primary Goal: Cut to a physique I’m happy with, then transition into a reverse diet and lean gain phase.




---

Personal Info

Name: Wookie

Age: 42

Height: 192 cm

Current Weight: 105kg

Goal Weight: 95kg +/- (flexible, based on body composition and aesthetics)



---

Coaching Support

I work with a coach focused on form and technique.

No current coach for nutrition or PEDs.



---

Cycle & Supplementation Plan

> Goal: Continue fat loss and healing



Core Anabolics:

Testosterone Cypionate @ 200 mg/week (M/W/F) - Alpha Labs

Masteron Propionate @ 200 mg/week (M/W/F) - Alpha Labs


Peptides & Fat Loss Compounds:

HGH @ 4 IU daily (2AM/2PM)

Retatrutide (RETA) @ 2 mg/week (split M/T)

SLU-PP-332 @ 500 mcg 3x/day (AM, mid-day, pre-training)

L-Carnitine @ 1 mL daily (pre-cardio/workout or AM) - Alpha Labs

MOTS-c @ 1–3 mg/day, 5x/week for 8 weeks; then 3x/week at same dose. Will assess effects and adjust as necessary.


Wolverine Healing Stack:

BPC-157 @ 500 mcg 2x/day (AM + PM)

TB-500 @ 2.5 mg/week (split M/W/F or daily with BPC injections)

GHK-Cu @ 2 mg/day (split AM + PM)


Support Supplements:

Medibolic Liver support: 2 tabs a day while cruising

Taurine: 5–10 g/day (spread AM + pre-workout)

Cialis: 4 mg daily; 8 mg on training days

Clenbuterol: 40 mcg daily; 80 mcg on training days split AM/PM (watch for side effects; consider tapering or 2-week rotation)

Baby Aspirin: 100mg, daily AM (cardiovascular protection)

P5P + Magnesium: Daily AM
P5P 53.7mg
Magnessium glycinate 477mg
Magnessium oxide 137mg


Multivitamin Daily AM

Vitamin D3 1000iu & K2 45mcg Daily AM

Fish oil ( EPA 700mg, DHA 500mg) Daily AM

Digestive Fusion: Daily AM 12g

GABA Powder: Evening 2g

Premium supps: Warrior pre workout

Driven nutrition: Dopa-Drive pre workout




Labs Used:

Livewell Labs

Alpha Labs
alphalabs.is


---
Nutrition / Diet Overview

Calories: 2,600/day

Macros:

Carbs: 260 g

Protein: 260 g

Fats: 58 g


Water Intake: 4L/day minimum (not including smoothies or pre-workout drinks)

---


Training Program

> Length: 17 weeks

Split: 5-day Push/Pull + 1 MetCon day



Each day includes a compound lift (percentage-based) followed by accessory work

Volume and intensity adjust weekly; includes deload and testing weeks

Basic outlay is as follows

Monday - Bench press
Tuesday - Deadlift
Wednesday - Squat
Thursday - Metabolic Conditioning
Friday - Shoulder / Glutes
Saturday - Arms/ Core


Current Maxes:

Bench: 143 kg

Squat: 170 kg

Deadlift: 215 kg

Strict Press: 90 kg

Hip Thrust: 220 kg

Couple of pics
118kg vs 105kg

@Wookie1 bros you got some good lifts
bench, squat, and deadlift are amazing
love to see it all!

 

[Ulter]

Hello EF family. First time posting and logging and to tell the truth never thought I would but anyways lets get going.

Firstly a big shout out to the lads @livewell and @Alphalabs for enabling this log with their products. I really appreciate it gents.

Background

I’m a 42-year-old father of three, juggling life as a FIFO worker and primary producer—basically, no real days off. I began training seriously in 2013 but fell off in 2015 after a holiday. For years, I struggled to restart, always saying “next week."

In 2021, a workplace weight loss challenge (with cash on the line) lit the fire again. I dropped from 119 kg to 97 kg through a keto diet and consistent training. I haven’t looked back since.

Fitness and health now serve a bigger purpose—being a positive role model for my 13-year-old son, who’s into gym, kickboxing, and BJJ.

In March, I started at 118 kg after my first cycle of Test last year and currently sit around 105kg. With the first 10kg coming purely from calorie counting. Progress stalled due to a head-on collision that resulted in concussion and whiplash, so I'm managing those injuries and also a bicep or brachialis/brachioradialis niggle in my right arm.

This log will track a healing/recovery stack while burning fat. I like to look at the positives in life. The opportunity to log for Livewell and Alpha has come at exactly the right time, as it will showcase their products in real time for my needs and help me realign my goals, reset, refocus, and push forward.


---

Cycle & Log Outcome Goals

> Primary Goal: Cut to a physique I’m happy with, then transition into a reverse diet and lean gain phase.




---

Personal Info

Name: Wookie

Age: 42

Height: 192 cm

Current Weight: 105kg

Goal Weight: 95kg +/- (flexible, based on body composition and aesthetics)



---

Coaching Support

I work with a coach focused on form and technique.

No current coach for nutrition or PEDs.



---

Cycle & Supplementation Plan

> Goal: Continue fat loss and healing



Core Anabolics:

Testosterone Cypionate @ 200 mg/week (M/W/F) - Alpha Labs

Masteron Propionate @ 200 mg/week (M/W/F) - Alpha Labs


Peptides & Fat Loss Compounds:

HGH @ 4 IU daily (2AM/2PM)

Retatrutide (RETA) @ 2 mg/week (split M/T)

SLU-PP-332 @ 500 mcg 3x/day (AM, mid-day, pre-training)

L-Carnitine @ 1 mL daily (pre-cardio/workout or AM) - Alpha Labs

MOTS-c @ 1–3 mg/day, 5x/week for 8 weeks; then 3x/week at same dose. Will assess effects and adjust as necessary.


Wolverine Healing Stack:

BPC-157 @ 500 mcg 2x/day (AM + PM)

TB-500 @ 2.5 mg/week (split M/W/F or daily with BPC injections)

GHK-Cu @ 2 mg/day (split AM + PM)


Support Supplements:

Medibolic Liver support: 2 tabs a day while cruising

Taurine: 5–10 g/day (spread AM + pre-workout)

Cialis: 4 mg daily; 8 mg on training days

Clenbuterol: 40 mcg daily; 80 mcg on training days split AM/PM (watch for side effects; consider tapering or 2-week rotation)

Baby Aspirin: 100mg, daily AM (cardiovascular protection)

P5P + Magnesium: Daily AM
P5P 53.7mg
Magnessium glycinate 477mg
Magnessium oxide 137mg


Multivitamin Daily AM

Vitamin D3 1000iu & K2 45mcg Daily AM

Fish oil ( EPA 700mg, DHA 500mg) Daily AM

Digestive Fusion: Daily AM 12g

GABA Powder: Evening 2g

Premium supps: Warrior pre workout

Driven nutrition: Dopa-Drive pre workout




Labs Used:

Livewell Labs

Alpha Labs
alphalabs.is


---
Nutrition / Diet Overview

Calories: 2,600/day

Macros:

Carbs: 260 g

Protein: 260 g

Fats: 58 g


Water Intake: 4L/day minimum (not including smoothies or pre-workout drinks)

---


Training Program

> Length: 17 weeks

Split: 5-day Push/Pull + 1 MetCon day



Each day includes a compound lift (percentage-based) followed by accessory work

Volume and intensity adjust weekly; includes deload and testing weeks

Basic outlay is as follows

Monday - Bench press
Tuesday - Deadlift
Wednesday - Squat
Thursday - Metabolic Conditioning
Friday - Shoulder / Glutes
Saturday - Arms/ Core


Current Maxes:

Bench: 143 kg

Squat: 170 kg

Deadlift: 215 kg

Strict Press: 90 kg

Hip Thrust: 220 kg

Couple of pics
118kg vs 105kg

@Wookie1 you should get some good cutting on reta
i expect you to trim up bigtime
make sure you push things going forward

 

[ROIDDERS]

Hello EF family. First time posting and logging and to tell the truth never thought I would but anyways lets get going.

Firstly a big shout out to the lads @livewell and @Alphalabs for enabling this log with their products. I really appreciate it gents.

Background

I’m a 42-year-old father of three, juggling life as a FIFO worker and primary producer—basically, no real days off. I began training seriously in 2013 but fell off in 2015 after a holiday. For years, I struggled to restart, always saying “next week."

In 2021, a workplace weight loss challenge (with cash on the line) lit the fire again. I dropped from 119 kg to 97 kg through a keto diet and consistent training. I haven’t looked back since.

Fitness and health now serve a bigger purpose—being a positive role model for my 13-year-old son, who’s into gym, kickboxing, and BJJ.

In March, I started at 118 kg after my first cycle of Test last year and currently sit around 105kg. With the first 10kg coming purely from calorie counting. Progress stalled due to a head-on collision that resulted in concussion and whiplash, so I'm managing those injuries and also a bicep or brachialis/brachioradialis niggle in my right arm.

This log will track a healing/recovery stack while burning fat. I like to look at the positives in life. The opportunity to log for Livewell and Alpha has come at exactly the right time, as it will showcase their products in real time for my needs and help me realign my goals, reset, refocus, and push forward.


---

Cycle & Log Outcome Goals

> Primary Goal: Cut to a physique I’m happy with, then transition into a reverse diet and lean gain phase.




---

Personal Info

Name: Wookie

Age: 42

Height: 192 cm

Current Weight: 105kg

Goal Weight: 95kg +/- (flexible, based on body composition and aesthetics)



---

Coaching Support

I work with a coach focused on form and technique.

No current coach for nutrition or PEDs.



---

Cycle & Supplementation Plan

> Goal: Continue fat loss and healing



Core Anabolics:

Testosterone Cypionate @ 200 mg/week (M/W/F) - Alpha Labs

Masteron Propionate @ 200 mg/week (M/W/F) - Alpha Labs


Peptides & Fat Loss Compounds:

HGH @ 4 IU daily (2AM/2PM)

Retatrutide (RETA) @ 2 mg/week (split M/T)

SLU-PP-332 @ 500 mcg 3x/day (AM, mid-day, pre-training)

L-Carnitine @ 1 mL daily (pre-cardio/workout or AM) - Alpha Labs

MOTS-c @ 1–3 mg/day, 5x/week for 8 weeks; then 3x/week at same dose. Will assess effects and adjust as necessary.


Wolverine Healing Stack:

BPC-157 @ 500 mcg 2x/day (AM + PM)

TB-500 @ 2.5 mg/week (split M/W/F or daily with BPC injections)

GHK-Cu @ 2 mg/day (split AM + PM)


Support Supplements:

Medibolic Liver support: 2 tabs a day while cruising

Taurine: 5–10 g/day (spread AM + pre-workout)

Cialis: 4 mg daily; 8 mg on training days

Clenbuterol: 40 mcg daily; 80 mcg on training days split AM/PM (watch for side effects; consider tapering or 2-week rotation)

Baby Aspirin: 100mg, daily AM (cardiovascular protection)

P5P + Magnesium: Daily AM
P5P 53.7mg
Magnessium glycinate 477mg
Magnessium oxide 137mg


Multivitamin Daily AM

Vitamin D3 1000iu & K2 45mcg Daily AM

Fish oil ( EPA 700mg, DHA 500mg) Daily AM

Digestive Fusion: Daily AM 12g

GABA Powder: Evening 2g

Premium supps: Warrior pre workout

Driven nutrition: Dopa-Drive pre workout




Labs Used:

Livewell Labs

Alpha Labs
alphalabs.is


---
Nutrition / Diet Overview

Calories: 2,600/day

Macros:

Carbs: 260 g

Protein: 260 g

Fats: 58 g


Water Intake: 4L/day minimum (not including smoothies or pre-workout drinks)

---


Training Program

> Length: 17 weeks

Split: 5-day Push/Pull + 1 MetCon day



Each day includes a compound lift (percentage-based) followed by accessory work

Volume and intensity adjust weekly; includes deload and testing weeks

Basic outlay is as follows

Monday - Bench press
Tuesday - Deadlift
Wednesday - Squat
Thursday - Metabolic Conditioning
Friday - Shoulder / Glutes
Saturday - Arms/ Core


Current Maxes:

Bench: 143 kg

Squat: 170 kg

Deadlift: 215 kg

Strict Press: 90 kg

Hip Thrust: 220 kg

Couple of pics
118kg vs 105kg

@Wookie1
very nice start to this log!
the training looks great
nice iron training
keep pushing the weights it is looking great!

 

[BodyMonster34]

Haha you would think running cattle and having my own meat in the freezer I'd be eating it and lamb. Trying to add the fat content gets tricky but I will look at adding some in.

bro redmeat make the man

 

[Wookie1]

Date: 27th June

Fasted Body Weight: 105.5kg
BP - AV over 3 tests is 115/65

Yesterday Calories
2,811
324 C, 266 P, 65 F
11,739 steps

PED'S / Supps

Test C 80mg (0.4mL)
Mast E 80mg (0.4mL)

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

L-Carnitine 1mL AM

Sleep:
6h35min not the best but consistent with what it has been, will give a few more nights then may swap GH to all in the morning instead of split AM/PM

No training today had to go to the city for a MRI.

Sponsored by Alpha Labs and Livewell Labs Use Wookie10 for10% off alphalabs.is

 

[MUSTANG_18]

Date: 27th June

Fasted Body Weight: 105.5kg
BP - AV over 3 tests is 115/65

Yesterday Calories
2,811
324 C, 266 P, 65 F
11,739 steps

PED'S / Supps

Test C 80mg (0.4mL)
Mast E 80mg (0.4mL)

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

L-Carnitine 1mL AM

Sleep:
6h35min not the best but consistent with what it has been, will give a few more nights then may swap GH to all in the morning instead of split AM/PM

No training today had to go to the city for a MRI.

Sponsored by Alpha Labs and Livewell Labs Use Wookie10 for10% off alphalabs.is

day 27 you need more sleep
you can take naps during day or you cant?
and we dont allow website ads

 

[Wookie1]

Sometimes I can take a nap, all depends what is happening during the day. Noted about web ad, ill remove from next post

 

[ballin2504]

Hello EF family. First time posting and logging and to tell the truth never thought I would but anyways lets get going.

Firstly a big shout out to the lads @livewell and @Alphalabs for enabling this log with their products. I really appreciate it gents.

Background

I’m a 42-year-old father of three, juggling life as a FIFO worker and primary producer—basically, no real days off. I began training seriously in 2013 but fell off in 2015 after a holiday. For years, I struggled to restart, always saying “next week."

In 2021, a workplace weight loss challenge (with cash on the line) lit the fire again. I dropped from 119 kg to 97 kg through a keto diet and consistent training. I haven’t looked back since.

Fitness and health now serve a bigger purpose—being a positive role model for my 13-year-old son, who’s into gym, kickboxing, and BJJ.

In March, I started at 118 kg after my first cycle of Test last year and currently sit around 105kg. With the first 10kg coming purely from calorie counting. Progress stalled due to a head-on collision that resulted in concussion and whiplash, so I'm managing those injuries and also a bicep or brachialis/brachioradialis niggle in my right arm.

This log will track a healing/recovery stack while burning fat. I like to look at the positives in life. The opportunity to log for Livewell and Alpha has come at exactly the right time, as it will showcase their products in real time for my needs and help me realign my goals, reset, refocus, and push forward.


---

Cycle & Log Outcome Goals

> Primary Goal: Cut to a physique I’m happy with, then transition into a reverse diet and lean gain phase.




---

Personal Info

Name: Wookie

Age: 42

Height: 192 cm

Current Weight: 105kg

Goal Weight: 95kg +/- (flexible, based on body composition and aesthetics)



---

Coaching Support

I work with a coach focused on form and technique.

No current coach for nutrition or PEDs.



---

Cycle & Supplementation Plan

> Goal: Continue fat loss and healing



Core Anabolics:

Testosterone Cypionate @ 200 mg/week (M/W/F) - Alpha Labs

Masteron Propionate @ 200 mg/week (M/W/F) - Alpha Labs


Peptides & Fat Loss Compounds:

HGH @ 4 IU daily (2AM/2PM)

Retatrutide (RETA) @ 2 mg/week (split M/T)

SLU-PP-332 @ 500 mcg 3x/day (AM, mid-day, pre-training)

L-Carnitine @ 1 mL daily (pre-cardio/workout or AM) - Alpha Labs

MOTS-c @ 1–3 mg/day, 5x/week for 8 weeks; then 3x/week at same dose. Will assess effects and adjust as necessary.


Wolverine Healing Stack:

BPC-157 @ 500 mcg 2x/day (AM + PM)

TB-500 @ 2.5 mg/week (split M/W/F or daily with BPC injections)

GHK-Cu @ 2 mg/day (split AM + PM)


Support Supplements:

Medibolic Liver support: 2 tabs a day while cruising

Taurine: 5–10 g/day (spread AM + pre-workout)

Cialis: 4 mg daily; 8 mg on training days

Clenbuterol: 40 mcg daily; 80 mcg on training days split AM/PM (watch for side effects; consider tapering or 2-week rotation)

Baby Aspirin: 100mg, daily AM (cardiovascular protection)

P5P + Magnesium: Daily AM
P5P 53.7mg
Magnessium glycinate 477mg
Magnessium oxide 137mg


Multivitamin Daily AM

Vitamin D3 1000iu & K2 45mcg Daily AM

Fish oil ( EPA 700mg, DHA 500mg) Daily AM

Digestive Fusion: Daily AM 12g

GABA Powder: Evening 2g

Premium supps: Warrior pre workout

Driven nutrition: Dopa-Drive pre workout




Labs Used:

Livewell Labs

Alpha Labs
alphalabs.is


---
Nutrition / Diet Overview

Calories: 2,600/day

Macros:

Carbs: 260 g

Protein: 260 g

Fats: 58 g


Water Intake: 4L/day minimum (not including smoothies or pre-workout drinks)

---


Training Program

> Length: 17 weeks

Split: 5-day Push/Pull + 1 MetCon day



Each day includes a compound lift (percentage-based) followed by accessory work

Volume and intensity adjust weekly; includes deload and testing weeks

Basic outlay is as follows

Monday - Bench press
Tuesday - Deadlift
Wednesday - Squat
Thursday - Metabolic Conditioning
Friday - Shoulder / Glutes
Saturday - Arms/ Core


Current Maxes:

Bench: 143 kg

Squat: 170 kg

Deadlift: 215 kg

Strict Press: 90 kg

Hip Thrust: 220 kg

Couple of pics
118kg vs 105kg

@Wookie1 I start to the log brother. Can’t wait to follow along.

 

[Noah Wixx]

Hello EF family. First time posting and logging and to tell the truth never thought I would but anyways lets get going.

Firstly a big shout out to the lads @livewell and @Alphalabs for enabling this log with their products. I really appreciate it gents.

Background

I’m a 42-year-old father of three, juggling life as a FIFO worker and primary producer—basically, no real days off. I began training seriously in 2013 but fell off in 2015 after a holiday. For years, I struggled to restart, always saying “next week."

In 2021, a workplace weight loss challenge (with cash on the line) lit the fire again. I dropped from 119 kg to 97 kg through a keto diet and consistent training. I haven’t looked back since.

Fitness and health now serve a bigger purpose—being a positive role model for my 13-year-old son, who’s into gym, kickboxing, and BJJ.

In March, I started at 118 kg after my first cycle of Test last year and currently sit around 105kg. With the first 10kg coming purely from calorie counting. Progress stalled due to a head-on collision that resulted in concussion and whiplash, so I'm managing those injuries and also a bicep or brachialis/brachioradialis niggle in my right arm.

This log will track a healing/recovery stack while burning fat. I like to look at the positives in life. The opportunity to log for Livewell and Alpha has come at exactly the right time, as it will showcase their products in real time for my needs and help me realign my goals, reset, refocus, and push forward.


---

Cycle & Log Outcome Goals

> Primary Goal: Cut to a physique I’m happy with, then transition into a reverse diet and lean gain phase.




---

Personal Info

Name: Wookie

Age: 42

Height: 192 cm

Current Weight: 105kg

Goal Weight: 95kg +/- (flexible, based on body composition and aesthetics)



---

Coaching Support

I work with a coach focused on form and technique.

No current coach for nutrition or PEDs.



---

Cycle & Supplementation Plan

> Goal: Continue fat loss and healing



Core Anabolics:

Testosterone Cypionate @ 200 mg/week (M/W/F) - Alpha Labs

Masteron Propionate @ 200 mg/week (M/W/F) - Alpha Labs


Peptides & Fat Loss Compounds:

HGH @ 4 IU daily (2AM/2PM)

Retatrutide (RETA) @ 2 mg/week (split M/T)

SLU-PP-332 @ 500 mcg 3x/day (AM, mid-day, pre-training)

L-Carnitine @ 1 mL daily (pre-cardio/workout or AM) - Alpha Labs

MOTS-c @ 1–3 mg/day, 5x/week for 8 weeks; then 3x/week at same dose. Will assess effects and adjust as necessary.


Wolverine Healing Stack:

BPC-157 @ 500 mcg 2x/day (AM + PM)

TB-500 @ 2.5 mg/week (split M/W/F or daily with BPC injections)

GHK-Cu @ 2 mg/day (split AM + PM)


Support Supplements:

Medibolic Liver support: 2 tabs a day while cruising

Taurine: 5–10 g/day (spread AM + pre-workout)

Cialis: 4 mg daily; 8 mg on training days

Clenbuterol: 40 mcg daily; 80 mcg on training days split AM/PM (watch for side effects; consider tapering or 2-week rotation)

Baby Aspirin: 100mg, daily AM (cardiovascular protection)

P5P + Magnesium: Daily AM
P5P 53.7mg
Magnessium glycinate 477mg
Magnessium oxide 137mg


Multivitamin Daily AM

Vitamin D3 1000iu & K2 45mcg Daily AM

Fish oil ( EPA 700mg, DHA 500mg) Daily AM

Digestive Fusion: Daily AM 12g

GABA Powder: Evening 2g

Premium supps: Warrior pre workout

Driven nutrition: Dopa-Drive pre workout




Labs Used:

Livewell Labs

Alpha Labs
alphalabs.is


---
Nutrition / Diet Overview

Calories: 2,600/day

Macros:

Carbs: 260 g

Protein: 260 g

Fats: 58 g


Water Intake: 4L/day minimum (not including smoothies or pre-workout drinks)

---


Training Program

> Length: 17 weeks

Split: 5-day Push/Pull + 1 MetCon day



Each day includes a compound lift (percentage-based) followed by accessory work

Volume and intensity adjust weekly; includes deload and testing weeks

Basic outlay is as follows

Monday - Bench press
Tuesday - Deadlift
Wednesday - Squat
Thursday - Metabolic Conditioning
Friday - Shoulder / Glutes
Saturday - Arms/ Core


Current Maxes:

Bench: 143 kg

Squat: 170 kg

Deadlift: 215 kg

Strict Press: 90 kg

Hip Thrust: 220 kg

Couple of pics
118kg vs 105kg

We all said that at one point lolz never thought we would be logging and here i am on my 4 or 5th log since 2023 now lol, welcome brother will be following along

 

[Wookie1]

Date: 28th June

Fasted Body Weight: 105.4kg
BP - No reading today

Yesterday Calories
2,581
222 C, 244 P, 70 F
6,588 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 45min for the first time in quite a while if felt like I had a solid sleep.

Notes:

No training Yesterday as had a MRI in the city so petty much a full day of travel. Not sure if it was the MRI, the drive and being out all day or everything but I wasn't good when I got home. On the upside that may have contributed to me having a better sleep. Got to take the wins when you can
Also the Vit D3/K2 and fish oil arrived from Iherb, its not the same fish oil as last time. I can taste/smell fish after swallowing. Only 236 tabs to go

 

[Wookie1]

We all said that at one point lolz never thought we would be logging and here i am on my 4 or 5th log since 2023 now lol, welcome brother will be following along

Appreciate the support

 

[MUSTANG_18]

Sometimes I can take a nap, all depends what is happening during the day. Noted about web ad, ill remove from next post

Date: 28th June

Fasted Body Weight: 105.4kg
BP - No reading today

Yesterday Calories
2,581
222 C, 244 P, 70 F
6,588 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 45min for the first time in quite a while if felt like I had a solid sleep.

Notes:

No training Yesterday as had a MRI in the city so petty much a full day of travel. Not sure if it was the MRI, the drive and being out all day or everything but I wasn't good when I got home. On the upside that may have contributed to me having a better sleep. Got to take the wins when you can
Also the Vit D3/K2 and fish oil arrived from Iherb, its not the same fish oil as last time. I can taste/smell fish after swallowing. Only 236 tabs to go

@Wookie1 MRI what was it for? you ok?
and fish oil you get distilled one?

 

[Wookie1]

@Wookie1 MRI what was it for? you ok?
and fish oil you get distilled one?

I had a head on vehicle collision back in April which resulted in whiplash and concussion. I still am suffering symptoms cognitively at times and have constant neck pain/pressure around the C1,C2 area into base of skull. It even hurts to lay on the pillow at night times which affects my sleep. X-ray showed retrolisthesis of my C3 and just the ongoing issues prompted an MRI for a bit more of a look. Fish oil i dont know what I got, I just looked for the high DHA EPA. All i know is its a strong odour even with half chewd Vitamin C tablets in the mouth.

 

[Wookie1]

Date: 29th June

Fasted Body Weight: 105.4kg , no change
BP - 109/68, average 5 readings

Yesterday Calories
2,341
214 C, 230 P, 60 F
7,993 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 9min, sleep wise felt normal 1 wake up for toilet. Unfortunately its still hurting to lay down on the neck.

Notes:

No training Yesterday as was volunteering at a fund raising event for one of the sporting groups my children participate in. Cooking over a BBQ for 5hrs and deep frying chips. Had some tesofensine to help with appetite control and it worked, didn't eat any of the food and waited until I got home for my meals.

Tried injecting BPC-157 right into where my brachioradialis/brachialis is sore last night. Will continue 2 x day for a few days and monitor.

No training today spent the day prepping some meals for the upcoming week, while prepping the boy asks me to make some for him as well which is good to see im starting to have a positive influence on his nutrition and mindset.

 

[the_alcatraz]

I had a head on vehicle collision back in April which resulted in whiplash and concussion. I still am suffering symptoms cognitively at times and have constant neck pain/pressure around the C1,C2 area into base of skull. It even hurts to lay on the pillow at night times which affects my sleep. X-ray showed retrolisthesis of my C3 and just the ongoing issues prompted an MRI for a bit more of a look. Fish oil i dont know what I got, I just looked for the high DHA EPA. All i know is its a strong odour even with half chewd Vitamin C tablets in the mouth.

damn thats a serious car crash bro you get money from it @Wookie1

 

[the_alcatraz]

Date: 29th June

Fasted Body Weight: 105.4kg , no change
BP - 109/68, average 5 readings

Yesterday Calories
2,341
214 C, 230 P, 60 F
7,993 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 9min, sleep wise felt normal 1 wake up for toilet. Unfortunately its still hurting to lay down on the neck.

Notes:

No training Yesterday as was volunteering at a fund raising event for one of the sporting groups my children participate in. Cooking over a BBQ for 5hrs and deep frying chips. Had some tesofensine to help with appetite control and it worked, didn't eat any of the food and waited until I got home for my meals.

Tried injecting BPC-157 right into where my brachioradialis/brachialis is sore last night. Will continue 2 x day for a few days and monitor.

No training today spent the day prepping some meals for the upcoming week, while prepping the boy asks me to make some for him as well which is good to see im starting to have a positive influence on his nutrition and mindset.

no training but the best meal prep ive seen bro nice and colorful @Wookie1 you drinking bone broth ed?

 

[Wookie1]

damn thats a serious car crash bro you get money from it @Wookie1

Early days mate, only happend late April. My focus at the moment is using the opportunity this negative has created to do something positive and beneficial for myself, continuing with the weight loss and healing the injuries sustained. With thanks to @livewell labs, @Livewell rep and @alpha labs

 

[Wookie1]

no training but the best meal prep ive seen bro nice and colorful @Wookie1 you drinking bone broth ed?

I havnt no, but is definitely something I can look into

 

[the_alcatraz]

I havnt noticed, but is definitely something I can look into

bone broth + collagen is alike the recovery combo bro

 

[SteveMobsterG]

Date: 29th June

Fasted Body Weight: 105.4kg , no change
BP - 109/68, average 5 readings

Yesterday Calories
2,341
214 C, 230 P, 60 F
7,993 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 9min, sleep wise felt normal 1 wake up for toilet. Unfortunately its still hurting to lay down on the neck.

Notes:

No training Yesterday as was volunteering at a fund raising event for one of the sporting groups my children participate in. Cooking over a BBQ for 5hrs and deep frying chips. Had some tesofensine to help with appetite control and it worked, didn't eat any of the food and waited until I got home for my meals.

Tried injecting BPC-157 right into where my brachioradialis/brachialis is sore last night. Will continue 2 x day for a few days and monitor.

No training today spent the day prepping some meals for the upcoming week, while prepping the boy asks me to make some for him as well which is good to see im starting to have a positive influence on his nutrition and mindset.

Might take a bit more than a few days

 

[Wookie1]

Might take a bit more than a few days

Could have been bad wording on my behalf. I intend to run the healing stack for 8-12 weeks, how long ill inject the source of the pain directly i will just have to wait and see.

 

[Wookie1]

Date: 30th June

Fasted Body Weight: 104.8kg - down 0.6kg
BP - No measurements taken today

Yesterday Calories
2,659
262 C, 278 P, 50 F
5,629 steps

PED'S / Supps

Test C 80mg (0.4mL)
Mast E 80mg (0.4mL

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

1mL L-Carnitine PM before training



The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 6 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Anterior Warm-up

Crossover Symmetry Warmup -into-

3 rounds

10 Perfect Pushups (controlled form) 15 band pull-a-parts
5 PVC Around the Worlds (each way) 10 wall angels
5 scorpions (each side)
0 Workout prep notes available.

Exercises:

Bench Press – @ 72.5%
6 sets of 6 @ 105kg

Alt. Incline DB Bench– RPE 7
4 x 10 @ 25kg

Reverse Grip Barbell Bench Press - RPE 7
4 x 10 @ 70kg

Chest Fly - RPE 7
4 x 10 @ 20kg

Seated Alternating DB Curl- RPE 7
4 x 10 @ 12.5kg

Standing Barbell Curll - RPE 7
4 x 10 @ 25kg

Extra outside of program

Barbell 21's
3 x 21 @ 20kg

Alt Dumbbell hammer Curl cross body
2 x 20 @ 12.5kg pair

Cardio
LISS
25mins treadmill 2 deg elevation @4.5km/h


Notes:

Im still playing around with loading to manage and not aggravate my injuries further.

Sleep still about the same, not much difference.

Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive from @driven nutrition @freak

Overall body pump was good, can feel the Dopa-Drive working thanks @drivennutrion.

Proud moment, the boy come in to train with me today. Followed the same program format just scaled to his ability.
The session took longer than normal as we worked on his queues, form and tempo.
Explained that this is the foundation and laying the platform for the future, strength will come with time and without injuries from poor form if we get this right and embedded now. Not to worry about what the mate next to you is doing. This is a personal journey and you are competing against your self. Ended the session with Barbell 21's for a good party pump

 

[stevesmi]

Date: 29th June

Fasted Body Weight: 105.4kg , no change
BP - 109/68, average 5 readings

Yesterday Calories
2,341
214 C, 230 P, 60 F
7,993 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 9min, sleep wise felt normal 1 wake up for toilet. Unfortunately its still hurting to lay down on the neck.

Notes:

No training Yesterday as was volunteering at a fund raising event for one of the sporting groups my children participate in. Cooking over a BBQ for 5hrs and deep frying chips. Had some tesofensine to help with appetite control and it worked, didn't eat any of the food and waited until I got home for my meals.

Tried injecting BPC-157 right into where my brachioradialis/brachialis is sore last night. Will continue 2 x day for a few days and monitor.

No training today spent the day prepping some meals for the upcoming week, while prepping the boy asks me to make some for him as well which is good to see im starting to have a positive influence on his nutrition and mindset.

@Wookie1 very nice job on this
i'm glad you are getting sleep
sorry about the neck. i had 2 car accidents and really messed up my dics too lifting heavy back in my 30's.. the ONLY thing that helped me was hot yoga

 

[Wookie1]

@Wookie1 very nice job on this
i'm glad you are getting sleep
sorry about the neck. i had 2 car accidents and really messed up my dics too lifting heavy back in my 30's.. the ONLY thing that helped me was hot yoga

Hot yoga? Interesting, ill look into it

 

[BodyMonster34]

Date: 29th June

Fasted Body Weight: 105.4kg , no change
BP - 109/68, average 5 readings

Yesterday Calories
2,341
214 C, 230 P, 60 F
7,993 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 9min, sleep wise felt normal 1 wake up for toilet. Unfortunately its still hurting to lay down on the neck.

Notes:

No training Yesterday as was volunteering at a fund raising event for one of the sporting groups my children participate in. Cooking over a BBQ for 5hrs and deep frying chips. Had some tesofensine to help with appetite control and it worked, didn't eat any of the food and waited until I got home for my meals.

Tried injecting BPC-157 right into where my brachioradialis/brachialis is sore last night. Will continue 2 x day for a few days and monitor.

No training today spent the day prepping some meals for the upcoming week, while prepping the boy asks me to make some for him as well which is good to see im starting to have a positive influence on his nutrition and mindset.

@Wookie1 bro i see the redmeat that is good!
pushing some good stuff
the beef looks amazing

 

[ROIDDERS]

Date: 29th June

Fasted Body Weight: 105.4kg , no change
BP - 109/68, average 5 readings

Yesterday Calories
2,341
214 C, 230 P, 60 F
7,993 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 9min, sleep wise felt normal 1 wake up for toilet. Unfortunately its still hurting to lay down on the neck.

Notes:

No training Yesterday as was volunteering at a fund raising event for one of the sporting groups my children participate in. Cooking over a BBQ for 5hrs and deep frying chips. Had some tesofensine to help with appetite control and it worked, didn't eat any of the food and waited until I got home for my meals.

Tried injecting BPC-157 right into where my brachioradialis/brachialis is sore last night. Will continue 2 x day for a few days and monitor.

No training today spent the day prepping some meals for the upcoming week, while prepping the boy asks me to make some for him as well which is good to see im starting to have a positive influence on his nutrition and mindset.

BBQ cooking for 5 hours sounds fun man
you got like a smoker or what?
take a pic of the equipment you have would like to see. i'm thinking about buying one of those egg bbq's but they are super expensive

@Wookie1

 

[Wookie1]

BBQ cooking for 5 hours sounds fun man
you got like a smoker or what?
take a pic of the equipment you have would like to see. i'm thinking about buying one of those egg bbq's but they are super expensive

@Wookie1

It was just a generic stainless hot plate, I'd say commercial style. We were just cooking rib fillet steaks, bacon, eggs, onion amd sausages for the canteen to sell as part of the fund raising. It was more work than for leisure but for a good cause. It was a 3 day event so volunteers just worked shifts

 

[Ulter]

Date: 29th June

Fasted Body Weight: 105.4kg , no change
BP - 109/68, average 5 readings

Yesterday Calories
2,341
214 C, 230 P, 60 F
7,993 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 9min, sleep wise felt normal 1 wake up for toilet. Unfortunately its still hurting to lay down on the neck.

Notes:

No training Yesterday as was volunteering at a fund raising event for one of the sporting groups my children participate in. Cooking over a BBQ for 5hrs and deep frying chips. Had some tesofensine to help with appetite control and it worked, didn't eat any of the food and waited until I got home for my meals.

Tried injecting BPC-157 right into where my brachioradialis/brachialis is sore last night. Will continue 2 x day for a few days and monitor.

No training today spent the day prepping some meals for the upcoming week, while prepping the boy asks me to make some for him as well which is good to see im starting to have a positive influence on his nutrition and mindset.

@Wookie1 you can get one of those gadgets like catheters to pee into at night if you don't want to interrupt your sleep
i started using that here and there on days i drank a lot before bed.
it could be something to consider since you have that neck injury

 

[ceo]

Date: 29th June

Fasted Body Weight: 105.4kg , no change
BP - 109/68, average 5 readings

Yesterday Calories
2,341
214 C, 230 P, 60 F
7,993 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 9min, sleep wise felt normal 1 wake up for toilet. Unfortunately its still hurting to lay down on the neck.

Notes:

No training Yesterday as was volunteering at a fund raising event for one of the sporting groups my children participate in. Cooking over a BBQ for 5hrs and deep frying chips. Had some tesofensine to help with appetite control and it worked, didn't eat any of the food and waited until I got home for my meals.

Tried injecting BPC-157 right into where my brachioradialis/brachialis is sore last night. Will continue 2 x day for a few days and monitor.

No training today spent the day prepping some meals for the upcoming week, while prepping the boy asks me to make some for him as well which is good to see im starting to have a positive influence on his nutrition and mindset.

@Wookie1
bros excellent work on the meal prep. that is the way it should be done
EF family appreciates that

 

[2Thick]

Date: 29th June

Fasted Body Weight: 105.4kg , no change
BP - 109/68, average 5 readings

Yesterday Calories
2,341
214 C, 230 P, 60 F
7,993 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 9min, sleep wise felt normal 1 wake up for toilet. Unfortunately its still hurting to lay down on the neck.

Notes:

No training Yesterday as was volunteering at a fund raising event for one of the sporting groups my children participate in. Cooking over a BBQ for 5hrs and deep frying chips. Had some tesofensine to help with appetite control and it worked, didn't eat any of the food and waited until I got home for my meals.

Tried injecting BPC-157 right into where my brachioradialis/brachialis is sore last night. Will continue 2 x day for a few days and monitor.

No training today spent the day prepping some meals for the upcoming week, while prepping the boy asks me to make some for him as well which is good to see im starting to have a positive influence on his nutrition and mindset.

@Wookie1 Man, I'm sorry about the neck issues. You really need to be careful. Not to put too much pressure on it going forward. Hopefully, the bpc can help you.

 

[stevesmi]

Hot yoga? Interesting, ill look into it

yep. find a good place where you see other athletes there. not old people
check reviews. go try a class. you will walk out of there shocked at how much better you feel

 

[25homes]

Great start here

 

[25homes]

Great work here

 

[ballin2504]

Date: 29th June

Fasted Body Weight: 105.4kg , no change
BP - 109/68, average 5 readings

Yesterday Calories
2,341
214 C, 230 P, 60 F
7,993 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 9min, sleep wise felt normal 1 wake up for toilet. Unfortunately its still hurting to lay down on the neck.

Notes:

No training Yesterday as was volunteering at a fund raising event for one of the sporting groups my children participate in. Cooking over a BBQ for 5hrs and deep frying chips. Had some tesofensine to help with appetite control and it worked, didn't eat any of the food and waited until I got home for my meals.

Tried injecting BPC-157 right into where my brachioradialis/brachialis is sore last night. Will continue 2 x day for a few days and monitor.

No training today spent the day prepping some meals for the upcoming week, while prepping the boy asks me to make some for him as well which is good to see im starting to have a positive influence on his nutrition and mindset.

@Wookie1 great work on the meal prep man. That’s how you make leaps and bounds

 

[Wookie1]

Date: 1st july

Fasted Body Weight: 104.9kg , increased 0.1kg
BP: - No reading

Yesterday Calories :
2,479
266C, 266 P, 46 F
11,058 steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2



Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 6 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Posterior Warm-up

3 Rounds 15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar) 5 iron cross (each side)
5 down dog/seal pose transitions

Exercises:

Deadlift – 72.5%
6 sets of 6 @ 150kg

Strict Pull Ups– 72.5%
6 sets of 6 @ BW

Single Arm DB Tempo Row - RPE 7
4 x 10 @ 30kg

Straight Arm Lat Pulldown - RPE 7
4 x 10 @ 20kg

Inverted Skull Crushers - RPE 7
4 x 10 @ BW

Single Arm DB Kickback - RPE 7
4 x 10 @ 12.5kg

Notes:

Have changed GH routine to taking all at night times see if that helps with sleep, will monitor.
Have ordered some more supps being Berberine, C0Q10, Curcumin with BioPerine and Alpha Lipoic Acid.
Looking into Semax/selank nasal spray for the neurologically supportive additions.

Pre workout

1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive from @driven nutrition

Trained at home today so equipment was limited but still good. Still administering BPC-157 amd GHK-Cu directly into the upper arm next to bicep. Trying to target the brachioradialis/brachialis

Sponsored by
@livewell labs
@Livewell rep
@alphalabs

 

[ROIDDERS]

It was just a generic stainless hot plate, I'd say commercial style. We were just cooking rib fillet steaks, bacon, eggs, onion amd sausages for the canteen to sell as part of the fund raising. It was more work than for leisure but for a good cause. It was a 3 day event so volunteers just worked shifts

ah okay that is pretty cool!

 

[RoySimpson]

Date: 29th June

Fasted Body Weight: 105.4kg , no change
BP - 109/68, average 5 readings

Yesterday Calories
2,341
214 C, 230 P, 60 F
7,993 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 9min, sleep wise felt normal 1 wake up for toilet. Unfortunately its still hurting to lay down on the neck.

Notes:

No training Yesterday as was volunteering at a fund raising event for one of the sporting groups my children participate in. Cooking over a BBQ for 5hrs and deep frying chips. Had some tesofensine to help with appetite control and it worked, didn't eat any of the food and waited until I got home for my meals.

Tried injecting BPC-157 right into where my brachioradialis/brachialis is sore last night. Will continue 2 x day for a few days and monitor.

No training today spent the day prepping some meals for the upcoming week, while prepping the boy asks me to make some for him as well which is good to see im starting to have a positive influence on his nutrition and mindset.

@Wookie1 food prep is on point bro!

 

[Noah Wixx]

Date: 29th June

Fasted Body Weight: 105.4kg , no change
BP - 109/68, average 5 readings

Yesterday Calories
2,341
214 C, 230 P, 60 F
7,993 steps

PED'S / Supps

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 2IU AM/PM

Sleep:

7h 9min, sleep wise felt normal 1 wake up for toilet. Unfortunately its still hurting to lay down on the neck.

Notes:

No training Yesterday as was volunteering at a fund raising event for one of the sporting groups my children participate in. Cooking over a BBQ for 5hrs and deep frying chips. Had some tesofensine to help with appetite control and it worked, didn't eat any of the food and waited until I got home for my meals.

Tried injecting BPC-157 right into where my brachioradialis/brachialis is sore last night. Will continue 2 x day for a few days and monitor.

No training today spent the day prepping some meals for the upcoming week, while prepping the boy asks me to make some for him as well which is good to see im starting to have a positive influence on his nutrition and mindset.

Meal prep looks great

 

[Wookie1]

Date: 2nd July

Fasted Body Weight: 104.9kg , decrease 0.1kg
BP: - No reading

Yesterday Calories :
2,323
238C, 229 P, 44 F
6,998 steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk

Side Effects & Adjustments:

Yesterday was a bit flat, trained at home. Sleep is poor, always is on Wednesday as wife gets up early for work and I get up with her. I do go back down for another hour or 2.
Pinned the BPC-157/GHKCU in belly this morning, not sure if its pip or not but the arm is tender so ill give it a rest and see how it is tonight
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.


Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 6 of 15

Warm up -
Banded 7's for shoulders every session

Leg day warm up -

Hip halo activation

Into 3 rounds

15cal assault bike
5 x Cossack squats each side
10 x kang squats empty barbell


Exercises:

Back Squat – @ 72.5%
6 x 6 @ 120kg

Elevated Toe Double DB RDL – RPE 7
4 x 10 @ 30kg

KB Belt Squats - RPE 7
4 x 10 @ 36kg

Leg extension - RPE 7
4 x 10 @ 100kg
Technogym

Standing Barbell Calf Raises - RPE 7
4 x 20@ 100kg
Life Fitness Smith machine


Training Notes:

Another good session, the boy come in with me again. So worked on correct form, technique and cue's, his squats improved dramatically from what i have observed in the past. Really proud of his efforts hahaha and im sure he will be feeling the DOMS tomorrow.
My session was good, still taking it easy and focusing on correct movements amd tempo myself.

Sponsored by
@livewell labs , @Livewell rep
@Alphalabs

 

[Wookie1]

Big thanks to Alphalabs, oils arrived today so can continue using the same products enabling consistency with blood results.
Appreciate the support mate

 

[Tiger Salman Khan]

Date: 2nd July

Fasted Body Weight: 104.9kg , decrease 0.1kg
BP: - No reading

Yesterday Calories :
2,323
238C, 229 P, 44 F
6,998 steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk

Side Effects & Adjustments:

Yesterday was a bit flat, trained at home. Sleep is poor, always is on Wednesday as wife gets up early for work and I get up with her. I do go back down for another hour or 2.
Pinned the BPC-157/GHKCU in belly this morning, not sure if its pip or not but the arm is tender so ill give it a rest and see how it is tonight
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.


Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 6 of 15

Warm up -
Banded 7's for shoulders every session

Leg day warm up -

Hip halo activation

Into 3 rounds

15cal assault bike
5 x Cossack squats each side
10 x kang squats empty barbell


Exercises:

Back Squat – @ 72.5%
6 x 6 @ 120kg

Elevated Toe Double DB RDL – RPE 7
4 x 10 @ 30kg

KB Belt Squats - RPE 7
4 x 10 @ 36kg

Leg extension - RPE 7
4 x 10 @ 100kg
Technogym

Standing Barbell Calf Raises - RPE 7
4 x 20@ 100kg
Life Fitness Smith machine


Training Notes:

Another good session, the boy come in with me again. So worked on correct form, technique and cue's, his squats improved dramatically from what i have observed in the past. Really proud of his efforts hahaha and im sure he will be feeling the DOMS tomorrow.
My session was good, still taking it easy and focusing on correct movements amd tempo myself.

Sponsored by
@livewell labs , @Livewell rep
@Alphalabs

@Wookie1 Good detailed updates bro.......

 

[the_alcatraz]

Date: 2nd July

Fasted Body Weight: 104.9kg , decrease 0.1kg
BP: - No reading

Yesterday Calories :
2,323
238C, 229 P, 44 F
6,998 steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk

Side Effects & Adjustments:

Yesterday was a bit flat, trained at home. Sleep is poor, always is on Wednesday as wife gets up early for work and I get up with her. I do go back down for another hour or 2.
Pinned the BPC-157/GHKCU in belly this morning, not sure if its pip or not but the arm is tender so ill give it a rest and see how it is tonight
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.


Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 6 of 15

Warm up -
Banded 7's for shoulders every session

Leg day warm up -

Hip halo activation

Into 3 rounds

15cal assault bike
5 x Cossack squats each side
10 x kang squats empty barbell


Exercises:

Back Squat – @ 72.5%
6 x 6 @ 120kg

Elevated Toe Double DB RDL – RPE 7
4 x 10 @ 30kg

KB Belt Squats - RPE 7
4 x 10 @ 36kg

Leg extension - RPE 7
4 x 10 @ 100kg
Technogym

Standing Barbell Calf Raises - RPE 7
4 x 20@ 100kg
Life Fitness Smith machine


Training Notes:

Another good session, the boy come in with me again. So worked on correct form, technique and cue's, his squats improved dramatically from what i have observed in the past. Really proud of his efforts hahaha and im sure he will be feeling the DOMS tomorrow.
My session was good, still taking it easy and focusing on correct movements amd tempo myself.

Sponsored by
@livewell labs , @Livewell rep
@Alphalabs

@Wookie1 your training is going on plan bro but the doms will come down if you push high with protein and carbs

Big thanks to Alphalabs, oils arrived today so can continue using the same products enabling consistency with blood results.
Appreciate the support mate

the touchdown looks clean @alphalabs needs to register on EF bro tell them

 

[Wookie1]

@Wookie1 your training is going on plan bro but the doms will come down if you push high with protein and carbs

the touchdown looks clean @alphalabs needs to register on EF bro tell them

The DOMs is in reference to my son who trained with me. Ill have a chat with Alpha and see what he wants to do

 

[the_alcatraz]

The DOMs is in reference to my son who trained with me. Ill have a chat with Alpha and see what he wants to do

i thought it was you bro lol now i see its the kid

 

[Wookie1]

Date: 3nd July

Fasted Body Weight: 104.5kg , decrease 0.4kg
BP: - No reading

Yesterday Calories :
2,342
247 C, 223 P, 45 F
8,801steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM ( 10 units )
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training (450mg/mL)

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk and Taurine

Side Effects & Adjustments:

Started adding the TB-500 into the protocol as of last night. Did 1.5mg straight up and another 1mg this morning kind of like a front load. Pinned the BPC-157/GHKCU in the arm last night IM and BPC-157/ TB-500/ GHKCU all together Sub q in belly this morning, Ill keep this rotation and gauge how the arm is going.
2 days in a row now has seen some weight reduction while sitting @~2300 calories, will continue at this target for a bit and monitor.

No change with the below statement-
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.

Training:

No training today, was supposed to be shoulders and glutes but I didn't want to push it as I could feel some niggles in arm and neck. I was planning on doing no movements above shoulders but decided against doing any training and just have a rest for a few days as am going away for the weekend.

Picture of lunch attached, 200g rib fillet seasond with Chipotle, 150g rice 150g mixed veg and 1 fried egg
765 cal
76 C, 61 P, 19 F

 

[the_alcatraz]

Date: 3nd July

Fasted Body Weight: 104.5kg , decrease 0.4kg
BP: - No reading

Yesterday Calories :
2,342
247 C, 223 P, 45 F
8,801steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM ( 10 units )
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training (450mg/mL)

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk and Taurine

Side Effects & Adjustments:

Started adding the TB-500 into the protocol as of last night. Did 1.5mg straight up and another 1mg this morning kind of like a front load. Pinned the BPC-157/GHKCU in the arm last night IM and BPC-157/ TB-500/ GHKCU all together Sub q in belly this morning, Ill keep this rotation and gauge how the arm is going.
2 days in a row now has seen some weight reduction while sitting @~2300 calories, will continue at this target for a bit and monitor.

No change with the below statement-
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.

Training:

No training today, was supposed to be shoulders and glutes but I didn't want to push it as I could feel some niggles in arm and neck. I was planning on doing no movements above shoulders but decided against doing any training and just have a rest for a few days as am going away for the weekend.

Picture of lunch attached, 200g rib fillet seasond with Chipotle, 150g rice 150g mixed veg and 1 fried egg
765 cal
76 C, 61 P, 19 F

protein is good i like it bro thats the way
200 ribs is that rare? i hope bro
hella clean meal

 

[SteveMobsterG]

No need to front load healing peptides

 

[stevesmi]

Date: 3nd July

Fasted Body Weight: 104.5kg , decrease 0.4kg
BP: - No reading

Yesterday Calories :
2,342
247 C, 223 P, 45 F
8,801steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM ( 10 units )
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training (450mg/mL)

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk and Taurine

Side Effects & Adjustments:

Started adding the TB-500 into the protocol as of last night. Did 1.5mg straight up and another 1mg this morning kind of like a front load. Pinned the BPC-157/GHKCU in the arm last night IM and BPC-157/ TB-500/ GHKCU all together Sub q in belly this morning, Ill keep this rotation and gauge how the arm is going.
2 days in a row now has seen some weight reduction while sitting @~2300 calories, will continue at this target for a bit and monitor.

No change with the below statement-
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.

Training:

No training today, was supposed to be shoulders and glutes but I didn't want to push it as I could feel some niggles in arm and neck. I was planning on doing no movements above shoulders but decided against doing any training and just have a rest for a few days as am going away for the weekend.

Picture of lunch attached, 200g rib fillet seasond with Chipotle, 150g rice 150g mixed veg and 1 fried egg
765 cal
76 C, 61 P, 19 F

bpc and tb500 are looking amazing @Wookie1 the daily supplements are on point. you are doing a great job taking care of your organs

 

[BodyMonster34]

Date: 3nd July

Fasted Body Weight: 104.5kg , decrease 0.4kg
BP: - No reading

Yesterday Calories :
2,342
247 C, 223 P, 45 F
8,801steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM ( 10 units )
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training (450mg/mL)

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk and Taurine

Side Effects & Adjustments:

Started adding the TB-500 into the protocol as of last night. Did 1.5mg straight up and another 1mg this morning kind of like a front load. Pinned the BPC-157/GHKCU in the arm last night IM and BPC-157/ TB-500/ GHKCU all together Sub q in belly this morning, Ill keep this rotation and gauge how the arm is going.
2 days in a row now has seen some weight reduction while sitting @~2300 calories, will continue at this target for a bit and monitor.

No change with the below statement-
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.

Training:

No training today, was supposed to be shoulders and glutes but I didn't want to push it as I could feel some niggles in arm and neck. I was planning on doing no movements above shoulders but decided against doing any training and just have a rest for a few days as am going away for the weekend.

Picture of lunch attached, 200g rib fillet seasond with Chipotle, 150g rice 150g mixed veg and 1 fried egg
765 cal
76 C, 61 P, 19 F

@Wookie1 bro rib fillet makes the man. i like the egg and veggies too. it looking good !

 

[ceo]

Date: 3nd July

Fasted Body Weight: 104.5kg , decrease 0.4kg
BP: - No reading

Yesterday Calories :
2,342
247 C, 223 P, 45 F
8,801steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM ( 10 units )
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training (450mg/mL)

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk and Taurine

Side Effects & Adjustments:

Started adding the TB-500 into the protocol as of last night. Did 1.5mg straight up and another 1mg this morning kind of like a front load. Pinned the BPC-157/GHKCU in the arm last night IM and BPC-157/ TB-500/ GHKCU all together Sub q in belly this morning, Ill keep this rotation and gauge how the arm is going.
2 days in a row now has seen some weight reduction while sitting @~2300 calories, will continue at this target for a bit and monitor.

No change with the below statement-
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.

Training:

No training today, was supposed to be shoulders and glutes but I didn't want to push it as I could feel some niggles in arm and neck. I was planning on doing no movements above shoulders but decided against doing any training and just have a rest for a few days as am going away for the weekend.

Picture of lunch attached, 200g rib fillet seasond with Chipotle, 150g rice 150g mixed veg and 1 fried egg
765 cal
76 C, 61 P, 19 F

bros one of the best stacks for recovery right here @Wookie1 i heard a lot of good things on GHK. i might have to try it soon

 

[Ulter]

Date: 3nd July

Fasted Body Weight: 104.5kg , decrease 0.4kg
BP: - No reading

Yesterday Calories :
2,342
247 C, 223 P, 45 F
8,801steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM ( 10 units )
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training (450mg/mL)

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk and Taurine

Side Effects & Adjustments:

Started adding the TB-500 into the protocol as of last night. Did 1.5mg straight up and another 1mg this morning kind of like a front load. Pinned the BPC-157/GHKCU in the arm last night IM and BPC-157/ TB-500/ GHKCU all together Sub q in belly this morning, Ill keep this rotation and gauge how the arm is going.
2 days in a row now has seen some weight reduction while sitting @~2300 calories, will continue at this target for a bit and monitor.

No change with the below statement-
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.

Training:

No training today, was supposed to be shoulders and glutes but I didn't want to push it as I could feel some niggles in arm and neck. I was planning on doing no movements above shoulders but decided against doing any training and just have a rest for a few days as am going away for the weekend.

Picture of lunch attached, 200g rib fillet seasond with Chipotle, 150g rice 150g mixed veg and 1 fried egg
765 cal
76 C, 61 P, 19 F

i like the supplements you put together man. the training and the baby aspirin look outstanding! you won't go wrong with any of this @Wookie1

 

[2Thick]

Date: 3nd July

Fasted Body Weight: 104.5kg , decrease 0.4kg
BP: - No reading

Yesterday Calories :
2,342
247 C, 223 P, 45 F
8,801steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM ( 10 units )
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training (450mg/mL)

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk and Taurine

Side Effects & Adjustments:

Started adding the TB-500 into the protocol as of last night. Did 1.5mg straight up and another 1mg this morning kind of like a front load. Pinned the BPC-157/GHKCU in the arm last night IM and BPC-157/ TB-500/ GHKCU all together Sub q in belly this morning, Ill keep this rotation and gauge how the arm is going.
2 days in a row now has seen some weight reduction while sitting @~2300 calories, will continue at this target for a bit and monitor.

No change with the below statement-
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.

Training:

No training today, was supposed to be shoulders and glutes but I didn't want to push it as I could feel some niggles in arm and neck. I was planning on doing no movements above shoulders but decided against doing any training and just have a rest for a few days as am going away for the weekend.

Picture of lunch attached, 200g rib fillet seasond with Chipotle, 150g rice 150g mixed veg and 1 fried egg
765 cal
76 C, 61 P, 19 F

calories and protein is looking good! i like the supplement list @Wookie1 Seeing a lot of guys, taking baby aspirin these days.

 

[ROIDDERS]

Date: 3nd July

Fasted Body Weight: 104.5kg , decrease 0.4kg
BP: - No reading

Yesterday Calories :
2,342
247 C, 223 P, 45 F
8,801steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM ( 10 units )
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training (450mg/mL)

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk and Taurine

Side Effects & Adjustments:

Started adding the TB-500 into the protocol as of last night. Did 1.5mg straight up and another 1mg this morning kind of like a front load. Pinned the BPC-157/GHKCU in the arm last night IM and BPC-157/ TB-500/ GHKCU all together Sub q in belly this morning, Ill keep this rotation and gauge how the arm is going.
2 days in a row now has seen some weight reduction while sitting @~2300 calories, will continue at this target for a bit and monitor.

No change with the below statement-
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.

Training:

No training today, was supposed to be shoulders and glutes but I didn't want to push it as I could feel some niggles in arm and neck. I was planning on doing no movements above shoulders but decided against doing any training and just have a rest for a few days as am going away for the weekend.

Picture of lunch attached, 200g rib fillet seasond with Chipotle, 150g rice 150g mixed veg and 1 fried egg
765 cal
76 C, 61 P, 19 F

@Wookie1 i'm very impressed with all this. chipotle seasoning seems cool. how did you cook the rib fillet?

 

[Wookie1]

@Wookie1 i'm very impressed with all this. chipotle seasoning seems cool. how did you cook the rib fillet?

Just pan fried with a little bit of avocado oil, medium, medium/rare

 

[MUSTANG_18]

Just pan fried with a little bit of avocado oil, medium, medium/rare

avocado oil sweet

 

[ROIDDERS]

Just pan fried with a little bit of avocado oil, medium, medium/rare

seems easy enough good job!

 

[RoySimpson]

Date: 3nd July

Fasted Body Weight: 104.5kg , decrease 0.4kg
BP: - No reading

Yesterday Calories :
2,342
247 C, 223 P, 45 F
8,801steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM ( 10 units )
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training (450mg/mL)

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk and Taurine

Side Effects & Adjustments:

Started adding the TB-500 into the protocol as of last night. Did 1.5mg straight up and another 1mg this morning kind of like a front load. Pinned the BPC-157/GHKCU in the arm last night IM and BPC-157/ TB-500/ GHKCU all together Sub q in belly this morning, Ill keep this rotation and gauge how the arm is going.
2 days in a row now has seen some weight reduction while sitting @~2300 calories, will continue at this target for a bit and monitor.

No change with the below statement-
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.

Training:

No training today, was supposed to be shoulders and glutes but I didn't want to push it as I could feel some niggles in arm and neck. I was planning on doing no movements above shoulders but decided against doing any training and just have a rest for a few days as am going away for the weekend.

Picture of lunch attached, 200g rib fillet seasond with Chipotle, 150g rice 150g mixed veg and 1 fried egg
765 cal
76 C, 61 P, 19 F

@Wookie1 hell yeah will be following your log on the peptides!

 

[ballin2504]

Date: 3nd July

Fasted Body Weight: 104.5kg , decrease 0.4kg
BP: - No reading

Yesterday Calories :
2,342
247 C, 223 P, 45 F
8,801steps

PED'S / Supps:

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM ( 10 units )
GHKCU 1mg AM/PM (4 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training (450mg/mL)

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk and Taurine

Side Effects & Adjustments:

Started adding the TB-500 into the protocol as of last night. Did 1.5mg straight up and another 1mg this morning kind of like a front load. Pinned the BPC-157/GHKCU in the arm last night IM and BPC-157/ TB-500/ GHKCU all together Sub q in belly this morning, Ill keep this rotation and gauge how the arm is going.
2 days in a row now has seen some weight reduction while sitting @~2300 calories, will continue at this target for a bit and monitor.

No change with the below statement-
Weight has stuck around the high 104's to low 105's now for 2 weeks even with playing with cals. Initially I thought it was due to introducing creatine back in, which i have dropped again. Will continue to monitor until next week. I may have to look at engaging a coach to continue loosing Weight.

Training:

No training today, was supposed to be shoulders and glutes but I didn't want to push it as I could feel some niggles in arm and neck. I was planning on doing no movements above shoulders but decided against doing any training and just have a rest for a few days as am going away for the weekend.

Picture of lunch attached, 200g rib fillet seasond with Chipotle, 150g rice 150g mixed veg and 1 fried egg
765 cal
76 C, 61 P, 19 F

@Wookie1 what is niggles? I don’t think I’ve heard that phrase before.

 

[Wookie1]

@Wookie1 what is niggles? I don’t think I’ve heard that phrase before.

@ballin2504 , a niggle is something cause slight but persistent annoyance, discomfort.
Its in the brachioradialis next to the bicep. Mainly felt with overhand grip like pull down/pull ups. Not so much with underhand grip.

 

[Wookie1]

@Wookie1 hell yeah will be following your log on the peptides!

@RoySimpson appreciate the support

 

[Wookie1]

protein is good i like it bro thats the way
200 ribs is that rare? i hope bro
hella clean meal

@the_alcatraz probably medium, they were quite thin like a sizzle steak

 

[MUSTANG_18]

@the_alcatraz probably medium, they were quite thin like a sizzle steak

steak should always be rare

 

[Wookie1]

Just a little update

Been away visiting family since Friday and wont be home until Monday afternoon. No peds, no training just taking the vitamin/supplements daily and doing my best to achieve target Macros without going overboard. Aldi has some good high protein meals which helped achieve those goals. No idea what my weight is doing but not bothered either realistically this is a good break and well enjoyed. Will be back into the grind Tuesday

Powered by
@livewell labs
@Livewell rep
@alphalabs.is

Bit of a progess update from the beginning to now

 

[Tiger Salman Khan]

Just a little update

Been away visiting family since Friday and wont be home until Monday afternoon. No peds, no training just taking the vitamin/supplements daily and doing my best to achieve target Macros without going overboard. Aldi has some good high protein meals which helped achieve those goals. No idea what my weight is doing but not bothered either realistically this is a good break and well enjoyed. Will be back into the grind Tuesday

Powered by
@livewell labs
@Livewell rep
@alphalabs.is

Bit of a progess update from the beginning to nowView attachment 156125

@Wookie1 Legit updates man....looking incredible.........

 

[the_alcatraz]

Just a little update

Been away visiting family since Friday and wont be home until Monday afternoon. No peds, no training just taking the vitamin/supplements daily and doing my best to achieve target Macros without going overboard. Aldi has some good high protein meals which helped achieve those goals. No idea what my weight is doing but not bothered either realistically this is a good break and well enjoyed. Will be back into the grind Tuesday

Powered by
@livewell labs
@Livewell rep
@alphalabs.is

Bit of a progess update from the beginning to nowView attachment 156125

looking good and tight, you cutting right? @Wookie1
alphalabs aint here you keep tagging them get them here first

 

[Wookie1]

looking good and tight, you cutting right? @Wookie1
alphalabs aint here you keep tagging them get them here first

I am cutting atm. Down from 118kg to currently 104ish. Started with @livewell labs and @Livewell rep at around 108kg. Has alpha not joined yet?

 

[the_alcatraz]

I am cutting atm. Down from 118kg to currently 104ish. Started with @livewell labs and @Livewell rep at around 108kg. Has alpha not joined yet?

you can see his username bro he aint here @Wookie1

 

[Livewell rep]

A pleasure to have you onboard man, you are a can do guy with a great work ethic.

Loving the log @Wookie1 and the.most recent update pic is nuts, I'm following and keen for updates.. Let's go

 

[25homes]

Good update

 

[Wookie1]

Date: 8th July

Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today

Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps

PED'S / Supps

Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted

1mL L-Carnitine (450mg/mL) PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board

Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 7 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Anterior Warm-up

Crossover Symmetry Warmup -into-

3 rounds

10 Perfect Pushups (controlled form) 15 band pull-a-parts
5 PVC Around the Worlds (each way) 10 wall angels
5 scorpions (each side)
0 Workout prep notes available.

Exercises:

Bench Press – @ 77.5%
7 sets of 5 @ 110kg

Incline BB Bench– RPE 7
4 x 10 @ 80kg

Hex DB Press - RPE 7
4 x 10 @ 30kg pair

Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg

Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg

Training Notes:

Im still playing around with loading to manage and not aggravate my injuries further.

Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout

Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly

Powered by
@livewell labs
@Livewell rep
Alphalabs

 

[Wookie1]

Date: 9th July

Fasted Body Weight: 104kg , decreased by 0.3kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories : 2,263

267C, 240 P, 31 F
6,966steps

PED'S / Supps:

Test C 60mg (0.3mL)
Mast P 66mg (0.65mL)

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training

Daily supplements:

Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2, psyiullim husk, C0Q10

Side Effects & Adjustments:

Mast-P introduced over Mast-E now so all oils is Alphalabs which will be good with upcoming bloods.
Sleep was very poor last night, lost track of time researching some info, only 4hrs as got up early with wife. Spent the day meal prepping for myself again, this time red meat instead of chicken. Have also swapped the chicken thigh for breast to lower overall fat, pics attached



Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 7 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Posterior Warm-up

3 Rounds 15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar) 5 iron cross (each side)
5 down dog/seal pose transitions

Exercises:

Deadlift – 77.5%
7 sets of 5 @ 140kg
(Was supposed to be at 165kg but im learning to listen to my body)

Strict Pull Ups– 77.5%
7 sets of 5 @ BW

Seated Neutral Grip Cable Row - RPE 7
4 x 10 @ 60kg

Single Arm Lat Pulldown - RPE 7
4 x 10 @ 25kg

Barbell Skull Crushers - RPE 7
4 x 10 @ 30kg

Single Arm Standing Tri Extension- RPE 7
4 x 10 @ 15kg

Dumbbell Wrist Curls - RPE 7
4 x 20 @ 15kg

Cardio:
None performed



Notes:

Pre workout:

50g dates
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive from @Driven_nutrition @freakfit

MRI results have found i have a disc bulging and pushing onto spinal cord. Early days with so many unknowns, referrals to specialists etc. So im just staying positive and focusing on what i can control.

Another good session, some good vascular pumps starting to happen. Kept the deadlift load lower than program guidance due to injury, this will be something I have to take into consideration for a number of movements moving forward and learn to listen to my body more.


Sponsored by @livewell labs, @Livewell rep and Alphalabs

 

[Wookie1]

Date: 10th July

Fasted Body Weight: 103.6kg , decrease by 0.3kg
BP: - No reading

Target Calories: 2300
Yesterday Calories : 2,128

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 236C, 29 F, 237 P

7,006 steps

PED'S / Supps:

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine (450mg) PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

I have forgotten to mention the Retatrutide im taking. It started at 500mcg and have slowly titrated upto 2.5mg this week. Approximately 8 weeks usage so far. This was introduced when I was at 110kg, so down 6.4kg. Today is the first time i have really felt the food suppression from the reta, i will still achieve target today tho. Sleep is hit and miss, from discussion with Dr it is related to the accident. Another late night due to watching the State of Origin Decider.
Diet wise i have backed my carbs off slightly to achieve the 2300 cal target.


Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 6 of 15

Warm up -
Banded 7's for shoulders every session

Leg day warm up -

Hip halo activation

Into 3 rounds

15cal assault bike
5 x Cossack squats each side
10 x kang squats empty barbell


Exercises:

Back Squat – @ 77.5%
7 x 5 @ 120kg
Substituted with Hack Squat
Technogym

Leg Press – RPE 7
7 x 5 @ 250kg
Technogym

DB Walking Lunges - RPE 7
4 x 10 @ 20kg pair

Seated Leg Curl
4 x 10 @ 60kg
Technogym

Leg extension - RPE 7
4 x 10 @ 80kg
Technogym

Standing BW Calf Raises
4 x 20@ 100kg

Training Notes:

Another good session, felt a really good pump. Leg day is more than just that, the pumps I get in the upper body is just as good. Modified my training by removing barbell squats and adding in Hack squats and Leg Press just to keep pressure off the spine until I know more.

Sponsored by
@livewell labs
@Livewell rep
Alpha

 

[the_alcatraz]

Date: 8th July

Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today

Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps

PED'S / Supps

Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted

1mL L-Carnitine (450mg/mL) PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board

Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 7 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Anterior Warm-up

Crossover Symmetry Warmup -into-

3 rounds

10 Perfect Pushups (controlled form) 15 band pull-a-parts
5 PVC Around the Worlds (each way) 10 wall angels
5 scorpions (each side)
0 Workout prep notes available.

Exercises:

Bench Press – @ 77.5%
7 sets of 5 @ 110kg

Incline BB Bench– RPE 7
4 x 10 @ 80kg

Hex DB Press - RPE 7
4 x 10 @ 30kg pair

Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg

Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg

Training Notes:

Im still playing around with loading to manage and not aggravate my injuries further.

Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout

Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly

Powered by
@livewell labs
@Livewell rep
Alphalabs

Date: 9th July

Fasted Body Weight: 104kg , decreased by 0.3kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories : 2,263

267C, 240 P, 31 F
6,966steps

PED'S / Supps:

Test C 60mg (0.3mL)
Mast P 66mg (0.65mL)

BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine PM before training

Daily supplements:

Baby aspirin, P5P, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2, psyiullim husk, C0Q10

Side Effects & Adjustments:

Mast-P introduced over Mast-E now so all oils is Alphalabs which will be good with upcoming bloods.
Sleep was very poor last night, lost track of time researching some info, only 4hrs as got up early with wife. Spent the day meal prepping for myself again, this time red meat instead of chicken. Have also swapped the chicken thigh for breast to lower overall fat, pics attached



Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 7 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Posterior Warm-up

3 Rounds 15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar) 5 iron cross (each side)
5 down dog/seal pose transitions

Exercises:

Deadlift – 77.5%
7 sets of 5 @ 140kg
(Was supposed to be at 165kg but im learning to listen to my body)

Strict Pull Ups– 77.5%
7 sets of 5 @ BW

Seated Neutral Grip Cable Row - RPE 7
4 x 10 @ 60kg

Single Arm Lat Pulldown - RPE 7
4 x 10 @ 25kg

Barbell Skull Crushers - RPE 7
4 x 10 @ 30kg

Single Arm Standing Tri Extension- RPE 7
4 x 10 @ 15kg

Dumbbell Wrist Curls - RPE 7
4 x 20 @ 15kg

Cardio:
None performed



Notes:

Pre workout:

50g dates
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive from @Driven_nutrition @freakfit

MRI results have found i have a disc bulging and pushing onto spinal cord. Early days with so many unknowns, referrals to specialists etc. So im just staying positive and focusing on what i can control.

Another good session, some good vascular pumps starting to happen. Kept the deadlift load lower than program guidance due to injury, this will be something I have to take into consideration for a number of movements moving forward and learn to listen to my body more.


Sponsored by @livewell labs, @Livewell rep and Alphalabs

Date: 10th July

Fasted Body Weight: 103.6kg , decrease by 0.3kg
BP: - No reading

Target Calories: 2300
Yesterday Calories : 2,128

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 236C, 29 F, 237 P

7,006 steps

PED'S / Supps:

Reta 2.5mg split M/W/F 1mg/0.5mg/1mg
BPC-157 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
TB-500 500mcg AM/PM (10 units)
Clen 40mcg AM
HGH 4IU PM

1mL L-Carnitine (450mg) PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

I have forgotten to mention the Retatrutide im taking. It started at 500mcg and have slowly titrated upto 2.5mg this week. Approximately 8 weeks usage so far. This was introduced when I was at 110kg, so down 6.4kg. Today is the first time i have really felt the food suppression from the reta, i will still achieve target today tho. Sleep is hit and miss, from discussion with Dr it is related to the accident. Another late night due to watching the State of Origin Decider.
Diet wise i have backed my carbs off slightly to achieve the 2300 cal target.


Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 6 of 15

Warm up -
Banded 7's for shoulders every session

Leg day warm up -

Hip halo activation

Into 3 rounds

15cal assault bike
5 x Cossack squats each side
10 x kang squats empty barbell


Exercises:

Back Squat – @ 77.5%
7 x 5 @ 120kg
Substituted with Hack Squat
Technogym

Leg Press – RPE 7
7 x 5 @ 250kg
Technogym

DB Walking Lunges - RPE 7
4 x 10 @ 20kg pair

Seated Leg Curl
4 x 10 @ 60kg
Technogym

Leg extension - RPE 7
4 x 10 @ 80kg
Technogym

Standing BW Calf Raises
4 x 20@ 100kg

Training Notes:

Another good session, felt a really good pump. Leg day is more than just that, the pumps I get in the upper body is just as good. Modified my training by removing barbell squats and adding in Hack squats and Leg Press just to keep pressure off the spine until I know more.

Sponsored by
@livewell labs
@Livewell rep
Alpha

best meal pre there bro i see your volume i very powerful and technogym? why that?

 

[Wookie1]

best meal pre there bro i see your volume i very powerful and technogym? why that?

Im not sure if understand the question but Technogym is just the brand/ type of machine the gym has.

 

[the_alcatraz]

Im not sure if understand the question but Technogym is just the brand/ type of machine the gym has.

i got it bro i thought you had that piece at home

 

[Wookie1]

i got it bro i thought you had that piece at home

Ahh right, nah at home i have a few dumbbells, oly bar with 360kg in plates and a muscle motion rig that has a Smith but not assisted, fly lat pull down and a low cable for various exercises all in one

 

[stevesmi]

Date: 8th July

Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today

Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps

PED'S / Supps

Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted

1mL L-Carnitine (450mg/mL) PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board

Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 7 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Anterior Warm-up

Crossover Symmetry Warmup -into-

3 rounds

10 Perfect Pushups (controlled form) 15 band pull-a-parts
5 PVC Around the Worlds (each way) 10 wall angels
5 scorpions (each side)
0 Workout prep notes available.

Exercises:

Bench Press – @ 77.5%
7 sets of 5 @ 110kg

Incline BB Bench– RPE 7
4 x 10 @ 80kg

Hex DB Press - RPE 7
4 x 10 @ 30kg pair

Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg

Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg

Training Notes:

Im still playing around with loading to manage and not aggravate my injuries further.

Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout

Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly

Powered by
@livewell labs
@Livewell rep
Alphalabs

@Wookie1 tremendous job on this! keep killing it and pushing the bigtime size! big chest day

 

[SteveMobsterG]

You might wanna up your steps. I did more than that

 

[ceo]

Date: 8th July

Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today

Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps

PED'S / Supps

Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted

1mL L-Carnitine (450mg/mL) PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board

Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 7 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Anterior Warm-up

Crossover Symmetry Warmup -into-

3 rounds

10 Perfect Pushups (controlled form) 15 band pull-a-parts
5 PVC Around the Worlds (each way) 10 wall angels
5 scorpions (each side)
0 Workout prep notes available.

Exercises:

Bench Press – @ 77.5%
7 sets of 5 @ 110kg

Incline BB Bench– RPE 7
4 x 10 @ 80kg

Hex DB Press - RPE 7
4 x 10 @ 30kg pair

Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg

Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg

Training Notes:

Im still playing around with loading to manage and not aggravate my injuries further.

Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout

Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly

Powered by
@livewell labs
@Livewell rep
Alphalabs

bros BB press and DB press nice back to back @Wookie1 hitting the incline. don't forget decline too to balance things

 

[ROIDDERS]

Date: 8th July

Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today

Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps

PED'S / Supps

Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted

1mL L-Carnitine (450mg/mL) PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board

Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 7 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Anterior Warm-up

Crossover Symmetry Warmup -into-

3 rounds

10 Perfect Pushups (controlled form) 15 band pull-a-parts
5 PVC Around the Worlds (each way) 10 wall angels
5 scorpions (each side)
0 Workout prep notes available.

Exercises:

Bench Press – @ 77.5%
7 sets of 5 @ 110kg

Incline BB Bench– RPE 7
4 x 10 @ 80kg

Hex DB Press - RPE 7
4 x 10 @ 30kg pair

Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg

Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg

Training Notes:

Im still playing around with loading to manage and not aggravate my injuries further.

Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout

Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly

Powered by
@livewell labs
@Livewell rep
Alphalabs

nice chest and shoulder workout. i think you went a little too hard though on shoulders @Wookie1 gotta be careful you don't want to tear them up

 

[BodyMonster34]

Date: 8th July

Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today

Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps

PED'S / Supps

Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted

1mL L-Carnitine (450mg/mL) PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board

Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 7 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Anterior Warm-up

Crossover Symmetry Warmup -into-

3 rounds

10 Perfect Pushups (controlled form) 15 band pull-a-parts
5 PVC Around the Worlds (each way) 10 wall angels
5 scorpions (each side)
0 Workout prep notes available.

Exercises:

Bench Press – @ 77.5%
7 sets of 5 @ 110kg

Incline BB Bench– RPE 7
4 x 10 @ 80kg

Hex DB Press - RPE 7
4 x 10 @ 30kg pair

Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg

Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg

Training Notes:

Im still playing around with loading to manage and not aggravate my injuries further.

Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout

Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly

Powered by
@livewell labs
@Livewell rep
Alphalabs

bros i like the bench press .. 110kg not sure in pounds. but want to see you hit 400 pounds one day @Wookie1

 

[2Thick]

Date: 8th July

Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today

Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps

PED'S / Supps

Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted

1mL L-Carnitine (450mg/mL) PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board

Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 7 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Anterior Warm-up

Crossover Symmetry Warmup -into-

3 rounds

10 Perfect Pushups (controlled form) 15 band pull-a-parts
5 PVC Around the Worlds (each way) 10 wall angels
5 scorpions (each side)
0 Workout prep notes available.

Exercises:

Bench Press – @ 77.5%
7 sets of 5 @ 110kg

Incline BB Bench– RPE 7
4 x 10 @ 80kg

Hex DB Press - RPE 7
4 x 10 @ 30kg pair

Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg

Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg

Training Notes:

Im still playing around with loading to manage and not aggravate my injuries further.

Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout

Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly

Powered by
@livewell labs
@Livewell rep
Alphalabs

bench press and incline BB bench is looking sweet! i like the different incline as well. @Wookie1 this is how its played

 

[Ulter]

Date: 8th July

Fasted Body Weight: 104.3kg - down 0.5kg
BP - No measurements taken today

Yesterday Calories
2,399
165 C, 273 P, 61 F
7,410 steps

PED'S / Supps

Test C 60mg (0.3mL)
Mast P 60mg (0.6mL)
- Both last night after returning from a holiday

BPC-157 500mcg AM/PM (10 units)
TB-500 500mcg AM/PM (10 units)
GHKCU 1mg AM/PM (4 units)
HGH 4IU AM fasted
Clen 40mcg AM fasted

1mL L-Carnitine (450mg/mL) PM before training

Daily supplements:

Baby aspirin, P5P with Magnessium, Vit C, Multi Vit, Fish oil, Liver support, Vit D3 & K2 psyiullim husk, C0Q10

Side Effects & Adjustments:

Only Adjustments was just catching up on Monday morning protocol after being away for 4 days.
Sleep over the weekend was actually quite good. Bit short last night after the long drive home. Spent to day meal prepping for myself and the wife, slowly getting her on-board

Training:

The main lifts will follow a 4 week cycle that will have a deload after each for a full 3 cycles

Week 7 of 15

Warm up -

Banded 7's for shoulders every session

Upper Body Anterior Warm-up

Crossover Symmetry Warmup -into-

3 rounds

10 Perfect Pushups (controlled form) 15 band pull-a-parts
5 PVC Around the Worlds (each way) 10 wall angels
5 scorpions (each side)
0 Workout prep notes available.

Exercises:

Bench Press – @ 77.5%
7 sets of 5 @ 110kg

Incline BB Bench– RPE 7
4 x 10 @ 80kg

Hex DB Press - RPE 7
4 x 10 @ 30kg pair

Incline Chest Fly - RPE 7
4 x 10 @ 12.5kg

Incline DB Hammer Curl- RPE 7
4 x 10 @ 12.5kg

Training Notes:

Im still playing around with loading to manage and not aggravate my injuries further.

Pre workout at 3pm
50g Dates
1ml L-Carnitine
Premium sups Warrior Pre-workout

Good session today after the break, movement felt good, happy with the loading, didnt feel the niggle in my arm which is a positive. A good sign of the peps from @livewell are starting to do their thing and quite quickly

Powered by
@livewell labs
@Livewell rep
Alphalabs

incline chest fly and bench press are good chest/shoulder training. you have anything special going on this weekend? gonna hit some more training? @Wookie1

 

[Wookie1]

bros i like the bench press .. 110kg not sure in pounds. but want to see you hit 400 pounds one day @Wookie1

It would be 180kg for a 400 pound bench. Its definitely something I could achieve in the next phase. My max was 143kg or 315lb.

 

[Wookie1]

incline chest fly and bench press are good chest/shoulder training. you have anything special going on this weekend? gonna hit some more training? @Wookie1

Cheers, I've got a shoulder sesh to catch up on from yesterday and an arm/Core session to do. Hang with the kids and do some more meal preps nothing crazy