Approved Log Fat Loss and Recovery Journey

[ROIDDERS]

Date: 4th August

Fasted Body Weight: 102.4kg - down 0.6kg
BP - No measurements taken

Target Calories: 2300
Yesterday Calories : 1,849

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 196 C, 35 F, 184 P

Steps: 6,977

PED'S / Supps

Hormones & Androgens (Anabolic PEDs)

Testosterone Cypionate – 60 mg (0.3 mL), per injection (M,W,F)

Masteron Propionate – 60 mg (0.6 mL), per injection (M,W,F)



---

Peptides & Regenerative Compounds

BPC-157 – 500 mcg AM & PM (10 units each)

TB-500 – 500 mcg AM & PM (10 units each)

GHK-Cu – 1 mg AM & PM (4 units each)

HGH (Human Growth Hormone) – 4 IU PM

SLUPP-322 – 500 mcg (oral AM)

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)



---

Fat Loss & Metabolic Enhancers

Retatrutide – 2.5 mg/week (split: Mon 1 mg / Wed 0.5 mg / Fri 1 mg)

Clenbuterol – 40 mcg AM (fasted)

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



---

Neurological & Recovery Support

GABA – 2 mg PM (sleep and relaxation support)

Daily supplements:

Morning
Baby Asprin, Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)




Side Effects & Adjustments:

Introduction of 5ammino1 to the existing stack, have ordered some DSIP as my sleep is still terrible. Looking back at my sleep tracking it has taken a considerable drop since the accident, hopefully the DSIP helps improve the sleep.
Over the last 4 days I have eaten at maintenance maybe even a bit higher for a break to prep myself for the next push to get below 100kg.



Training:

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

Week 11 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)


Exercises:

Shoulder Rehab & Activation Program

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Main Training

Bench Press – @ 75%
7 x 6 @ 107.5kg

BB Incline Bench– RPE 7
3 x 15 @ 70kg

DB Bench Press 1.5 Reps - RPE 7
3 x 15 @ 20kg

Incline DB Chest Fly - RPE 7
3 x 15 @ 15kg

DB Spider Curl - RPE 7
3 x 15 @ 15kg

Standing BB Curl - RPE 7
3 x 15 @ BW


Training Notes:


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

Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive



General Comments:

Really good arm and chest pump today, felt good. Could feel twinge in arm with Barbell curls, first time in a bit. Will have to continue to monitor amd work on the rehab movement.
Did the shoulder rehab-style movements at the start, I can definitely feel a weakness in the RHS.

Powered by
@livewell labs
@Livewell rep

looking great in your picture. make sure you shave up and maybe do some oil/tan. it will pop that physique @Wookie1

 

[Wookie1]

looking great in your picture. make sure you shave up and maybe do some oil/tan. it will pop that physique @Wookie1

Thank you, Hahahaha i have never shaved my body in my life. A few people are starting to suggest that I should

 

[Wookie1]

Date: 5th August

Fasted Body Weight: 101.4kg , decreased by 1kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories : 2,016

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 211 C, 228 P, 47 F
8,851steps

PED'S / Supps:

Hormones & Androgens (Anabolic PEDs)

Testosterone Cypionate – 60 mg (0.3 mL), per injection (M,W,F)

Masteron Propionate – 60 mg (0.6 mL), per injection (M,W,F)



---

Peptides & Regenerative Compounds

BPC-157 – 500 mcg AM & PM (10 units each)

TB-500 – 500 mcg AM & PM (10 units each)

GHK-Cu – 1 mg AM & PM (4 units each)

HGH (Human Growth Hormone) – 4 IU PM

SLUPP-322 – 500 mcg (oral AM)

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)



---

Fat Loss & Metabolic Enhancers

Retatrutide – 2.5 mg/week (split: Mon 1 mg / Wed 0.5 mg / Fri 1 mg)

Clenbuterol – 40 mcg AM (fasted)

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



---

Neurological & Recovery Support

GABA – 2 mg PM (sleep and relaxation support)


Daily supplements:

Morning
Baby Aspirin, Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)

Side Effects & Adjustments:

No change with the PED'S/Supps, MOTS-c, 5ammino1 and SLU-PP-322 introduced a few days ago . I have been struggling with indigestion recently, wondering if its the SLUPP-322 or 5ammino1. Ill drop them out 1 at a time over the next few days and see if I can narrow it down

Symptoms:

This will be for tracking any onset of pain post training to see if adjustments to the programming is required

Sleep:

Bit more specific detail for here moving forward

Training:

Machine-based recovery training program designed to support rehab from the C6 disc injury while helping maintain general strength and function. The plan avoids spinal compression and high load, includes a targeted warm-up for neck and thoracic control, and keeps all intensity at a manageable level (RPE 3–4) and just assess how that impacts symptoms

Warm up -

Daily Warm-Up Rehab (Pre-Gym)

- Banded external rotations - 3 x 12-15

- Horizontal rotator cuff external rotations - 3 x 8-12

- IYT (with 1kg) - 3 rounds of 5-7 reps each position

- Scapular wall slides - 3 x 8-12

- Banded face pulls - 3 x 10-14

- Optional: Gentle thoracic mobility drill (cat-cow, wall thoracic opener)

Banded 7's for shoulders every session



Exercises:

Lower Body (Machine-Based) RPE 3-4

- Seated Leg Press: 3 x 10 @ 150kg

- Seated Hamstring Curl: 3 x 15 @ 40kg

- Glute Kickbacks (cable): 3 x 10 each leg @ 6.25kg

- Calf Raises: 2 x 20 @ BW

- Optional: Glute bridgee (light, 2 x 10-12)

- Gentle Walk or Upright Cycle: 10 minutes low intensity

Tennis elbow rehab movement

• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg

Notes:

Pre workout:

1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive

Appointment with an exercise physiologist today, they have recommended a change in program as listed above. I will implement the new program for 2-3 weeks and monitor.

Very different type of training that im normally used to and a lot eaiser effort wise, trust the process.


Sponsored by
@livewell labs
@Livewell rep

 

[2Thick]

Date: 4th August

Fasted Body Weight: 102.4kg - down 0.6kg
BP - No measurements taken

Target Calories: 2300
Yesterday Calories : 1,849

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 196 C, 35 F, 184 P

Steps: 6,977

PED'S / Supps

Hormones & Androgens (Anabolic PEDs)

Testosterone Cypionate – 60 mg (0.3 mL), per injection (M,W,F)

Masteron Propionate – 60 mg (0.6 mL), per injection (M,W,F)



---

Peptides & Regenerative Compounds

BPC-157 – 500 mcg AM & PM (10 units each)

TB-500 – 500 mcg AM & PM (10 units each)

GHK-Cu – 1 mg AM & PM (4 units each)

HGH (Human Growth Hormone) – 4 IU PM

SLUPP-322 – 500 mcg (oral AM)

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)



---

Fat Loss & Metabolic Enhancers

Retatrutide – 2.5 mg/week (split: Mon 1 mg / Wed 0.5 mg / Fri 1 mg)

Clenbuterol – 40 mcg AM (fasted)

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



---

Neurological & Recovery Support

GABA – 2 mg PM (sleep and relaxation support)

Daily supplements:

Morning
Baby Asprin, Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)




Side Effects & Adjustments:

Introduction of 5ammino1 to the existing stack, have ordered some DSIP as my sleep is still terrible. Looking back at my sleep tracking it has taken a considerable drop since the accident, hopefully the DSIP helps improve the sleep.
Over the last 4 days I have eaten at maintenance maybe even a bit higher for a break to prep myself for the next push to get below 100kg.



Training:

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

Week 11 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)


Exercises:

Shoulder Rehab & Activation Program

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Main Training

Bench Press – @ 75%
7 x 6 @ 107.5kg

BB Incline Bench– RPE 7
3 x 15 @ 70kg

DB Bench Press 1.5 Reps - RPE 7
3 x 15 @ 20kg

Incline DB Chest Fly - RPE 7
3 x 15 @ 15kg

DB Spider Curl - RPE 7
3 x 15 @ 15kg

Standing BB Curl - RPE 7
3 x 15 @ BW


Training Notes:


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

Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive



General Comments:

Really good arm and chest pump today, felt good. Could feel twinge in arm with Barbell curls, first time in a bit. Will have to continue to monitor amd work on the rehab movement.
Did the shoulder rehab-style movements at the start, I can definitely feel a weakness in the RHS.

Powered by
@livewell labs
@Livewell rep

@Wookie1 you are something special. we love this weight training you are doing. it works great

 

[Ulter]

Date: 4th August

Fasted Body Weight: 102.4kg - down 0.6kg
BP - No measurements taken

Target Calories: 2300
Yesterday Calories : 1,849

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 196 C, 35 F, 184 P

Steps: 6,977

PED'S / Supps

Hormones & Androgens (Anabolic PEDs)

Testosterone Cypionate – 60 mg (0.3 mL), per injection (M,W,F)

Masteron Propionate – 60 mg (0.6 mL), per injection (M,W,F)



---

Peptides & Regenerative Compounds

BPC-157 – 500 mcg AM & PM (10 units each)

TB-500 – 500 mcg AM & PM (10 units each)

GHK-Cu – 1 mg AM & PM (4 units each)

HGH (Human Growth Hormone) – 4 IU PM

SLUPP-322 – 500 mcg (oral AM)

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)



---

Fat Loss & Metabolic Enhancers

Retatrutide – 2.5 mg/week (split: Mon 1 mg / Wed 0.5 mg / Fri 1 mg)

Clenbuterol – 40 mcg AM (fasted)

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



---

Neurological & Recovery Support

GABA – 2 mg PM (sleep and relaxation support)

Daily supplements:

Morning
Baby Asprin, Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)




Side Effects & Adjustments:

Introduction of 5ammino1 to the existing stack, have ordered some DSIP as my sleep is still terrible. Looking back at my sleep tracking it has taken a considerable drop since the accident, hopefully the DSIP helps improve the sleep.
Over the last 4 days I have eaten at maintenance maybe even a bit higher for a break to prep myself for the next push to get below 100kg.



Training:

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

Week 11 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)


Exercises:

Shoulder Rehab & Activation Program

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Main Training

Bench Press – @ 75%
7 x 6 @ 107.5kg

BB Incline Bench– RPE 7
3 x 15 @ 70kg

DB Bench Press 1.5 Reps - RPE 7
3 x 15 @ 20kg

Incline DB Chest Fly - RPE 7
3 x 15 @ 15kg

DB Spider Curl - RPE 7
3 x 15 @ 15kg

Standing BB Curl - RPE 7
3 x 15 @ BW


Training Notes:


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

Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive



General Comments:

Really good arm and chest pump today, felt good. Could feel twinge in arm with Barbell curls, first time in a bit. Will have to continue to monitor amd work on the rehab movement.
Did the shoulder rehab-style movements at the start, I can definitely feel a weakness in the RHS.

Powered by
@livewell labs
@Livewell rep

this one is looking great! the spider curls and standing bb curls look amazing. you won't go wrong @Wookie1

 

[ceo]

Date: 4th August

Fasted Body Weight: 102.4kg - down 0.6kg
BP - No measurements taken

Target Calories: 2300
Yesterday Calories : 1,849

Target Macro: 201 C, 51 F, 259 P
Yesterday Macro: 196 C, 35 F, 184 P

Steps: 6,977

PED'S / Supps

Hormones & Androgens (Anabolic PEDs)

Testosterone Cypionate – 60 mg (0.3 mL), per injection (M,W,F)

Masteron Propionate – 60 mg (0.6 mL), per injection (M,W,F)



---

Peptides & Regenerative Compounds

BPC-157 – 500 mcg AM & PM (10 units each)

TB-500 – 500 mcg AM & PM (10 units each)

GHK-Cu – 1 mg AM & PM (4 units each)

HGH (Human Growth Hormone) – 4 IU PM

SLUPP-322 – 500 mcg (oral AM)

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)



---

Fat Loss & Metabolic Enhancers

Retatrutide – 2.5 mg/week (split: Mon 1 mg / Wed 0.5 mg / Fri 1 mg)

Clenbuterol – 40 mcg AM (fasted)

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



---

Neurological & Recovery Support

GABA – 2 mg PM (sleep and relaxation support)

Daily supplements:

Morning
Baby Asprin, Multi, D3+K2, Fish Oil, CoQ10, Vit C, P5P, Curcumin, Berberine (pre-meal)

Midday
Fish Oil (2nd), Curcumin (2nd), Liver Support, Berberine (pre-meal), ALA

Evening
Magnesium Glycinate, Taurine, Psyllium (if needed), Selenium, Berberine (optional 3rd dose)




Side Effects & Adjustments:

Introduction of 5ammino1 to the existing stack, have ordered some DSIP as my sleep is still terrible. Looking back at my sleep tracking it has taken a considerable drop since the accident, hopefully the DSIP helps improve the sleep.
Over the last 4 days I have eaten at maintenance maybe even a bit higher for a break to prep myself for the next push to get below 100kg.



Training:

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

Week 11 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)


Exercises:

Shoulder Rehab & Activation Program

Rotator Cuff External Rotation with Band
3 x 15 each side

Banded Serratus Wall Slides
3 x 6-8

Prone I’s & Y’s on Bench
3 x 10 @ 1kg

30° Banded Scapular Shrugs
3 x 12-15 each side

Main Training

Bench Press – @ 75%
7 x 6 @ 107.5kg

BB Incline Bench– RPE 7
3 x 15 @ 70kg

DB Bench Press 1.5 Reps - RPE 7
3 x 15 @ 20kg

Incline DB Chest Fly - RPE 7
3 x 15 @ 15kg

DB Spider Curl - RPE 7
3 x 15 @ 15kg

Standing BB Curl - RPE 7
3 x 15 @ BW


Training Notes:


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

Pre workout at 3pm
1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive



General Comments:

Really good arm and chest pump today, felt good. Could feel twinge in arm with Barbell curls, first time in a bit. Will have to continue to monitor amd work on the rehab movement.
Did the shoulder rehab-style movements at the start, I can definitely feel a weakness in the RHS.

Powered by
@livewell labs
@Livewell rep

bros that a hell of a list of peptides. i see a lot of dudes using mots-c these days. is it a good one or not would love to see your opinion as you gain experience @Wookie1

 

[Wookie1]

bros that a hell of a list of peptides. i see a lot of dudes using mots-c these days. is it a good one or not would love to see your opinion as you gain experience @Wookie1

It is a lot, ill give it a weeks or so then provide some feedback on the motsc

 

[the_alcatraz]

It is a lot, ill give it a weeks or so then provide some feedback on the motsc

motsc is like modafinil bro

 

[Wookie1]

Date: 5th August

Fasted Body Weight: 101.4kg , decreased by 0.1kg
BP: - No reading

Target Calories: 2,300
Yesterday Calories : 2,016

Target Macros: 201 C, 259 P, 51 F
Yesterday's Macro's: 211 C, 228 P, 47 F
8,822steps

PED'S / Supps:

Hormones & Androgens (Anabolic PEDs)

Testosterone Cypionate – 60 mg (0.3 mL), per injection (M,W,F)

Masteron Propionate – 60 mg (0.6 mL), per injection (M,W,F)



---

Peptides & Regenerative Compounds

BPC-157 – 500 mcg AM & PM (10 units each)

TB-500 – 500 mcg AM & PM (10 units each)

GHK-Cu – 1 mg AM & PM (4 units each)

HGH (Human Growth Hormone) – 4 IU PM

SLUPP-322 – 500 mcg (oral AM)

MOTS-c – 2 mg AM (subcutaneous)

5-Amino-1MQ – 50 mg AM (oral)



---

Fat Loss & Metabolic Enhancers

Retatrutide – 2.5 mg/week (split: Mon 1 mg / Wed 0.5 mg / Fri 1 mg)

Clenbuterol – 40 mcg AM (fasted)

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



---

Neurological & Recovery Support

GABA – 2 mg PM (sleep and relaxation support)


Daily supplements:

Morning
Baby Aspirin, Liver support

Evening
Magnesium Glycinate

Side Effects & Adjustments:

Today of all the supps I have only taken the liver support. I will through trial and error work out whats causing the indigestion. I suspect its the SLUPP-322 or 5ammino1. It could actually be the pre workout

Symptoms:

Woke up with a sore neck, more so than normal. Neck pain noticeable from the Banded movement ( external rotations and face pulls) and the neck flexor isometrics . Thoracic discomfort with the walk

Sleep:

Sleep was terrible, a lot of wake ups and indigestion. Must have been bad, my watch didnt even track it. Approximately 10:30pm to 3am, got up with my wife before she went to work. Went back to sleep about 5:45am and up again 7:30am

Training:

Machine-based recovery training program designed to support rehab from the C6 disc injury while helping maintain general strength and function. The plan avoids spinal compression and high load, includes a targeted warm-up for neck and thoracic control, and keeps all intensity at a manageable level (RPE 3–4) and just assess how that impacts symptoms

Warm up -

Daily Warm-Up Rehab (Pre-Gym)
- Banded external rotations - 3 x 12-15
- Horizontal rotator cuff external rotations - 3 x 8-12
- IYT (with 1kg) - 3 rounds of 5-7 reps each position
- Scapular wall slides - 3 x 8-12
- Banded face pulls - 3 x 10-14
- Optional: Gentle thoracic mobility drill (cat-cow, wall thoracic opener)

Banded 7's for shoulders every session



Exercises:

Active Recovery / Mobility Focus

- Thoracic extension over foam roller - 3 x 10 slow reps

- Cat-cow + thread the needle - 2 rounds

- Deep neck flexor isometrics (chin nods in supine) - 3 x 10

- Scap retraction holds (band or wall) - 3 x 30 seconds

- Upright walking (20 min),
@ 2 deg 40km/h

- Light banded core: Pallof press 2 x 10 each side

- Deep breathing drills to down-regulate post-session


Tennis elbow rehab movement

• Dumbbell wrist flexions: 3-4 sets, 8-10 reps, 3 second eccentric phase and 45 seconds’ rest. @ 12.5kg
• Dumbbell wrist extension isometrics: 2 sets, 5 reps, 30 second holds, 45 seconds’ rest @ 5kg

Notes:

Pre workout:

1ml L-Carnitine
Premium sups Warrior Pre-workout
Dopa-Drive

Active Recovery day today,
The idea is to strip everything back to a clinically objective stand point as it is worth investigating whether or not this correlates to any symptoms in order to determine whether it is delaying my recovery.
A lot of what was in the previous program with my condition should be avoided. So it's reasonable to strip it back and see what difference begins to appear.

So I'd give it 4-6 weeks, if nothing changes then I can go back to doing the previous program. But it might be worth a few months of pulling back in order to be able to get to a place where I can work, live and train again properly


Sponsored by
@livewell labs
@Livewell rep

 

[ceo]

It is a lot, ill give it a weeks or so then provide some feedback on the motsc

bros for sure. we want the truth, dont sugar coat