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Approved Log Fat Loss and Recovery Journey
- Thread starter Wookie1
- Start date
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- Tags
- @alphalabs @livewelllabs
looking really solid as usual! i love this training. you are showing how its done ! @Wookie1Daily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Hormones & Androgens
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
Peptides & Regenerative Compounds
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Fat Loss & Metabolic Enhancers
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
Neurological & Recovery Support
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I startedi managed fine
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
DavidLynchFit
New member
I can relate a lot to your journey—it really takes patience to balance recovery and fat loss. I had a similar phase where I pushed too hard without giving my body enough rest, and it actually slowed down my progress. What worked for me was adding more structure to my routine and choosing a gym that gave me the flexibility to train whenever I had energy, even late at night. Having that kind of access helped me stay consistent, which in the long run mattered more than intensity. If anyone’s curious, you can also check this resource here, it gave me a few ideas when I was exploring options.
bro tren go really good with mast and NPP. you gonna love adding it in there. man up and do it @Wookie1Daily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
your the 2nd guy i've seen today using mots. seems like its catching on a lot with people. want to see your overall grade on it @Wookie1Daily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
@Wookie1 wow nice job. i haven't seen anyone do cat/cow. those are actually really good for the spineDaily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
bros nice you doing a lot of cool training! @Wookie1 and then hitting the lower body hard. nice one !Daily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
@Wookie1 not bad on this one man. the training is on point. i gotta give you a lot of creditDaily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
@Wookie1 Where do you get your methylene blue?Daily Log — 2nd September
Fasted Body Weight: 98.4 kg (down 0.2 kg )
Blood Pressure: No reading
Steps: 10,176
Target Calories: 2,155
Yesterday’s Calories: 1,908
Target Macros: 201 C / 259 P / 55 F
Yesterday’s Macros: 167 C / 234 P / 55 F
---
PEDs & Supplements
Testosterone Cypionate – 40 mg (0.20 mL) M-F
Masteron Propionate – 20 mg (0.2 mL) M-F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M-F
Anavar – 10 mg (M–F)
HGH (Human Growth Hormone) – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Retatrutide – 3 mg/week (Mon 1.5mg / Thur 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus bergemont
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed pin frequency to 5 days a week
---
Symptoms
Havnt really noticed any flare ups of the neck recently, im hoping thats the NPP
---
Sleep
Slight improvement, it felt better but still poor via the app.
7hr 13m total
---
Training
Program Type: Machine-based recovery (C6 disc rehab focus, avoid spinal compression, RPE 5-6).
Warm-Up & Rehab
Banded 7’s – every session
Banded external rotations – 3 × 15
Horizontal rotator cuff rotations – 3 × 12
IYT (2 kg) – 3 × 7 each
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 14
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5 each
Exercises:
Lower Body (Machine-Based) RPE 5/6
- Seated Leg Press: 3 x 10 @ 200kg
- Seated Hamstring Curl: 3 x 12 @ 50kg
- Leg Extension: 3 x 15 @ 70kg
- Glute Kickbacks (cable or machine): 3 x 10 each leg @ 8.75kg
- Calf Raises (Smith Machine): 2 x 20 @ 80
- Optional: Glute bridgee (light, 2 x 10-12)
- Gentle Walk or Upright Cycle: 40 minutes low intensity
Notes:
Night Warrior Pre-workout (non stim)
Alpha-GPC 600mg
Methylene Blue 10mg
Good session even with the increased RPE, no noticeable change in pain. Didnt think of what impact leg press may have had on the testies until I started
Strange how you can get a mad arm pump while doing legs
Good to also be back out on the land doing some wholesome physical work ramming fence posts
Sponsored by
@livewell labs
@Livewell rep
Daily Log — 3rd September
Fasted Body Weight: 98.2 kg (↓ 0.2 kg)
Blood Pressure: No reading
Steps: 12,578
Target Calories: 2,300
Yesterday’s Calories: 2,231
Target Macros: 201 C / 259 P / 51 F
Yesterday’s Macros: 197 C / 228 P / 47 F
---
PEDs & Supplements
Hormones & Androgens
Testosterone Cypionate – 40 mg (0.2 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative Compounds
HGH – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Fat Loss & Metabolic Enhancers
Retatrutide – 3 mg/week (Mon 1.5 mg / Thu 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
Neurological & Recovery Support
DSIP – 500 mcg tonight
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus Bergamot
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
Changed oils from 3 days → 5 days per week
Ongoing dry/flaky skin — likely low E2 (last bloods: 84)
Considering:
Drop Mast to 50 mg or discontinue
Increase Test to 250–300 mg
Leaning toward Test 300 mg as prep for lean gain phase
---
Symptoms
Dry, flaky skin
---
Sleep
Slept fine but woke at 3:00 AM (wife’s early start)
Duration: 4h 14m
---
Training
Type: Machine-based recovery program (focus on C6 disc injury, RPE 5)
Warm-Up (Daily Rehab)
Banded external rotations – 3 × 15
Horizontal RC rotations – 3 × 15
IYT (2 kg) – 3 rounds × 7 reps
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 15
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5/side
Banded 7’s for shoulders (every session)
Stabilisation
Plank – 3 × 60 sec
Diaphragmatic breathing
Mobility & Active Recovery
Thoracic extension (foam roller) – 3 × 10
Cat-Cow + Thread the Needle – 2 rounds
Deep neck flexor isometrics – 3 × 10
Scap retraction holds – 3 × 30 sec
Upright walking – 20 min @ 2° / 4 km/h
Pallof press – 2 × 10/side
Deep breathing drills (post-session)
Cardio LISS: 15 min (3° / 4 km/h)
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3 sec eccentric, 45s rest) @ 12.5 kg
DB wrist extension isometrics – 2 × 5 × 30s hold @ 5 kg
---
Notes
Pre-Workout: Night Warrior (2 scoops), Alpha-GPC 600 mg, Methylene Blue 10 mg
Active recovery focus — good for neglected areas
Tested bench at end: worked up to 130 kg × 2 — minimal loss of strength, recovery felt fine
---
Sponsored by
@livewell labs
@Livewell rep
Fasted Body Weight: 98.2 kg (↓ 0.2 kg)
Blood Pressure: No reading
Steps: 12,578
Target Calories: 2,300
Yesterday’s Calories: 2,231
Target Macros: 201 C / 259 P / 51 F
Yesterday’s Macros: 197 C / 228 P / 47 F
---
PEDs & Supplements
Hormones & AndrogensTestosterone Cypionate – 40 mg (0.2 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate (NPP) – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative CompoundsHGH – 4 IU PM
MOTS-c – 2 mg AM (subcutaneous)
5-Amino-1MQ – 50 mg AM (oral)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
Fat Loss & Metabolic EnhancersRetatrutide – 3 mg/week (Mon 1.5 mg / Thu 1.5 mg)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg – new)
Neurological & Recovery SupportDSIP – 500 mcg tonight
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Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Magnesium Glycinate, Berberine, Curcumin, Citrus Bergamot
Digestive Enzymes with each meal
Evening: Magnesium Glycinate
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Side Effects & Adjustments
Changed oils from 3 days → 5 days per week
Ongoing dry/flaky skin — likely low E2 (last bloods: 84)
Considering:
Drop Mast to 50 mg or discontinue
Increase Test to 250–300 mg
Leaning toward Test 300 mg as prep for lean gain phase
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Symptoms
Dry, flaky skin
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Sleep
Slept fine but woke at 3:00 AM (wife’s early start)
Duration: 4h 14m
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Training
Type: Machine-based recovery program (focus on C6 disc injury, RPE 5)
Warm-Up (Daily Rehab)
Banded external rotations – 3 × 15
Horizontal RC rotations – 3 × 15
IYT (2 kg) – 3 rounds × 7 reps
Scapular wall slides – 3 × 12
Banded face pulls – 3 × 15
Low band pull-aparts (scoop & squeeze) – 3 × 7
Scapular push-ups – 5 × 5
Foam roller thoracic extensions – 1–2 min
Cat/Cow – × 20
Side-lying thoracic rotations – 3 × 5/side
Banded 7’s for shoulders (every session)
Stabilisation
Plank – 3 × 60 sec
Diaphragmatic breathing
Mobility & Active Recovery
Thoracic extension (foam roller) – 3 × 10
Cat-Cow + Thread the Needle – 2 rounds
Deep neck flexor isometrics – 3 × 10
Scap retraction holds – 3 × 30 sec
Upright walking – 20 min @ 2° / 4 km/h
Pallof press – 2 × 10/side
Deep breathing drills (post-session)
Cardio LISS: 15 min (3° / 4 km/h)
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3 sec eccentric, 45s rest) @ 12.5 kg
DB wrist extension isometrics – 2 × 5 × 30s hold @ 5 kg
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Notes
Pre-Workout: Night Warrior (2 scoops), Alpha-GPC 600 mg, Methylene Blue 10 mg
Active recovery focus — good for neglected areas
Tested bench at end: worked up to 130 kg × 2 — minimal loss of strength, recovery felt fine
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