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@the_alcatraz , yes I've heard good things as well. I've started ramping my training up as of thos week. Working on a GVT variation and monitoring for symptoms, which there has been none so far
Approved Log Fat Loss and Recovery Journey
- Thread starter Wookie1
- Start date
-
- Tags
- @alphalabs @livewelllabs
i think big things be coming for you bro grow it big@the_alcatraz , yes I've heard good things as well. I've started ramping my training up as of thos week. Working on a GVT variation and monitoring for symptoms, which there has been none so far
BP seems off. Any thoughts?
@SteveMobsterG 107/60 that is first thing in the morning. 5 readings then remove highest and lowest then average the remaining 3.
From my understanding that is a good result especially considering im taking PED'S.
Looking back at my notes its ment to be 107/70
Week 11, Day 3 — Daily Log
10th September
Fasted Body Weight: 96.1 kg (▲ 0.6 kg)
Blood Pressure: No reading
Steps: 12,125
Calories (Target / Actual): 1,930 / 2,012
Macros (Target / Actual): 150C / 220P / 50F → 177C / 200P / 53F
---
PEDs & Peptides
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (trial for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Daily Supplements
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Side Effects & Adjustments
LL37 introduced (no noticeable sides yet).
Dry skin reducing since Test increased to 250 mg.
---
Symptoms
Thoracic pain still present during treadmill walking (not in training or daily activity).
Plan: try rolling/stretching this afternoon before session.
---
Sleep
Total: 5h 32m
Slept straight through until wife’s alarm.
Data showed good REM & deep sleep, rated “fair quality.”
Possible improvements: took 3 magnesium glycinate tabs (vs 2) and used a thicker pillow.
---
Training
Program Type: GVT-style (pics attached)
Main Lifts
Barbell Squat – 5 × 10 (60 kg chosen for smart reintroduction)
Goblet Squat – 5 × 10 (load built up by set 3)
Standing Calf Raises – 3 × 20 (DB hold 20 kg × 2, flat ground)
Hanging Leg Raises – 4 × 20 (weird pop in rear left shoulder set 3, adjusted to 10 reps final 2 sets)
Core Stability
Plank – 3 × 60s
Diaphragmatic Breathing – 4 sec inhale / 4 sec exhale
Cardio
Treadmill Walk – 40 min @ 0° incline / 3.5 km/h
(testing incline vs flat — no difference, pain likely from looking down at phone)
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Notes
Pre-workout: Premium Supps Night Warrior (stim-free).
First barbell work in ~10 weeks → felt amazing, big pump, sweating hard. Shorts digging into nad didn’t help
.
Goblet squats feel great for anatomy, weight built up nicely.
Overall: very happy with training — smart reintroduction, pumped & motivated.
Cardio pain experiment suggests posture (looking down at phone) is the trigger, not incline.
Rehab will move to mornings at home for consistency.
Excited to keep pushing hard with @Gains Man in my corner.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
10th SeptemberFasted Body Weight: 96.1 kg (▲ 0.6 kg)
Blood Pressure: No reading
Steps: 12,125
Calories (Target / Actual): 1,930 / 2,012
Macros (Target / Actual): 150C / 220P / 50F → 177C / 200P / 53F
---
PEDs & PeptidesHormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (trial for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Daily SupplementsMorning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Side Effects & AdjustmentsLL37 introduced (no noticeable sides yet).
Dry skin reducing since Test increased to 250 mg.
---
SymptomsThoracic pain still present during treadmill walking (not in training or daily activity).
Plan: try rolling/stretching this afternoon before session.
---
SleepTotal: 5h 32m
Slept straight through until wife’s alarm.
Data showed good REM & deep sleep, rated “fair quality.”
Possible improvements: took 3 magnesium glycinate tabs (vs 2) and used a thicker pillow.
---
TrainingProgram Type: GVT-style (pics attached)
Main Lifts
Barbell Squat – 5 × 10 (60 kg chosen for smart reintroduction)
Goblet Squat – 5 × 10 (load built up by set 3)
Standing Calf Raises – 3 × 20 (DB hold 20 kg × 2, flat ground)
Hanging Leg Raises – 4 × 20 (weird pop in rear left shoulder set 3, adjusted to 10 reps final 2 sets)
Core Stability
Plank – 3 × 60s
Diaphragmatic Breathing – 4 sec inhale / 4 sec exhale
Cardio
Treadmill Walk – 40 min @ 0° incline / 3.5 km/h
(testing incline vs flat — no difference, pain likely from looking down at phone)
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
NotesPre-workout: Premium Supps Night Warrior (stim-free).
First barbell work in ~10 weeks → felt amazing, big pump, sweating hard. Shorts digging into nad didn’t help
.Goblet squats feel great for anatomy, weight built up nicely.
Overall: very happy with training — smart reintroduction, pumped & motivated.
Cardio pain experiment suggests posture (looking down at phone) is the trigger, not incline.
Rehab will move to mornings at home for consistency.
Excited to keep pushing hard with @Gains Man in my corner.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
Attachments
Very nice on the food prep. For sure. That's a great idea. You can load up on the carbs and protein and good fats. as long as the burrito covering is high quality @Wookie1Week 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
@Wookie1 bro that some good meals. looking good if you ask me. you getting coached goodWeek 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
very nice layout. mast prop and NPP are both great together. like peanut butter and jelly @Wookie1Week 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
@Wookie1 you look great if you ask me! super good job. i love the hard work you are doing as wellWeek 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
@Wookie1 nice work on this one! i'm glad you are getting some good sessions wher eyou feel good. thin-skin look is a good sign!Week 11, Day 2 — Daily Log
Fasted Body Weight: 95.5 kg (▼ 1.9 kg)
Blood Pressure: 107/60
Steps: 8,283
Calories (Target / Actual): 1,930 / 1,870
Macros (Target / Actual): 150C / 220P / 50F → 146C / 200P / 48F
---
Hormones & Androgens
Testosterone Cypionate – 50 mg (0.25 mL) M–F
Masteron Propionate – 20 mg (0.2 mL) M–F
Nandrolone Phenylpropionate – 20 mg (0.2 mL) M–F
Anavar – 10 mg (M–F)
Peptides & Regenerative
HGH – 2 IU AM (IM) / 3 IU PM (subq)
MOTS-c – 2 mg AM (subq)
Alpha-GPC – 600 mg AM (oral, pre-training)
Methylene Blue – 20 mg AM (oral, pre-training)
LL37 – 200 mcg Mon/Thu (for mild acne)
Fat Loss & Metabolic
Retatrutide – 4 mg/week (2 mg Mon / 2 mg Thu)
Amino Burn – 1 mL AM (M–F)
(Clenbuterol 50 mcg, L-Carnitine 400 mg, Lysine 50 mg)
---
Morning: Baby aspirin, P5P, Vitamin C, Multivitamin, Fish Oil, Liver Support, Vit D3 + K2, Psyllium Husk, CoQ10, Taurine, Berberine, Curcumin, Digestive Enzymes, Citrus Bergamot, Selenium, ALA, NAC, TUDCA
Evening: Magnesium Glycinate
---
Introduced LL37 → trial for back acne (no noticeable sides yet).
No other adjustments.
---
Ongoing thoracic pain only during treadmill walking (no issues during training or daily activity).
---
Total: 7h 28m
Interrupted with frequent toilet breaks but overall felt rested.
---
Program Type: GVT-style
(Attached in pics)
Pendlay Row
5 x 10
Dumbell Hammer Curls (same time)
3 x 10
Alternating DB Hammer Curls
3 x 10
Decline Sit-ups
4 x 20
Core Work
Side-lying oblique crunches – 2 × 10
Sit-ups – 2 × 10
Cardio
Treadmill Walk – 40 min @ 2.5° incline / 4 km/h
Tennis Elbow Rehab
DB wrist flexions – 3–4 × 8–10 (3s eccentric, 45s rest) @ 15 kg
DB wrist extension isometrics – 2 × 5 (30s hold) @ 8 kg
---
Large drop in weight this morning.
Currently tracking food by pre-populating macros and adjusting ingredients — working well, but coach offered a full plan. (Will stick with this method for the last 3 weeks for education/self-management).
Prepped burritos for family — too calorie dense for now, but ideal for a gaining phase.
Seeing “peeled” thin-skin look with more vascularity & striations.
Pre-workout: Premium Supps Night Warrior (stim-free), Psycho90.
Session felt good, increased loading with no negative response → monitoring closely.
Will move rehab work to mornings at home.
Excited to keep pushing into these final weeks.
---
Coach:
@Gains Man
Sponsored by:
@livewell labs
@Livewell rep
