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Cycle/Log Outcome Goals
Week 0 (This Week)
Running Platinum oils exclusively from ugloz.is (HYPO10 for a discount
), supported through an extremely generous sponsorship. Can’t thank @UGL OZ, @UGL OZ Support Rep and the rest of the team enough for their faith and trust in me to represent their products; feeling especially inspired and motivated to really smash this phase out of the park.
Pre-Cycle Baseline (10/06/2025)
Week 7 Mid-Cycle Bloodwork
Week 14 Mid-Cycle Bloodwork
Session:
[Day + Training Focus]
[Brief overview of the workout including movements performed, intensity, rep scheme, pump, energy levels, and any notable observations.]
Cardio: [Brief note, e.g., 30-minute walk at lunch.]
Nutrition & Supps: [Pre and intra-workout details, any notes on solid food intake or deviations from the usual.]
Recovery: [Sleep duration and quality, how the body is feeling, notes on joints, nagging issues, or recovery capacity.]
Current PEDs: [Changes if made; otherwise “Same as previously mentioned.”]
Current Health Supplements: [Changes if made; otherwise “Same as previously mentioned.”]
Side Effects & Adjustments: [Any notes on BP, injection sites, libido, mood, energy, or relevant subjective effects.]
Adjustments Made: [Changes to training, compounds, nutrition, AI use, etc.]
Progress Updates: [Morning weight, strength notes, visual fullness, performance trends.]
General Comments: [Sleep, motivation, work/life stress, recovery outlook, upcoming intentions.]
- Primary Goal: Lean muscle gain with minimal fat accumulation
- Secondary Goals: Improve fullness, strength, and vascularity
- Health Focus: Maintain stable blood pressure, healthy lipid profile, and control prolactin through proactive monitoring and a comprehensive support stack
- Age: 30
- Height: 189cm
- Current Weight: 105kg
- Goal Weight: 108kg
- Coach: N/A (self-managed)
- Current Physique: Will get photos up over the past week, as well as a better summary of my journey this year, but there are images in my cruise log.
- Cruise Phase PEDs: 140mg/week Test E, 140mg/week Mast E, 3.33IU GH daily
Cycle PlanWeek 0 (This Week)
- Test E: 140mg/week
- Mast E: 140mg/week
- GH: 3.33IU/day, 7 days/week
- Test E: 437.5mg/week
- EQ: 210mg/week (front-loaded for 800mg total in Week 1)
- NPP: 210mg/week
- GH: 5IU/day, 7 days/week
- Test E: 525mg/week
- EQ: 350mg/week
- GH: Continued at 5IU/day, 7 days/week
- Aromasin (on hand; introduced based on bloods)
- P5P (on hand; introduced if prolactin exceeds mid-range)
- Injected EOD for consistent hormone levels and manageable oil volume
- Rotation includes glutes, quads, delts, lats, pecs, and ventroglutes to minimise scar tissue and maintain injection comfort
Running Platinum oils exclusively from ugloz.is (HYPO10 for a discount
), supported through an extremely generous sponsorship. Can’t thank @UGL OZ, @UGL OZ Support Rep and the rest of the team enough for their faith and trust in me to represent their products; feeling especially inspired and motivated to really smash this phase out of the park.
Support Supplements| Common Name | Supplement Name | Timing | Dose |
| CoQ10 | Ubiq-Evail | 6:00am | 300mg (2 caps) |
| Vitamin D3 | Lipocelle Liposomal Spray | 6:00am | 75mcg (3 sprays) |
| Vitamin K2 | K2 Supreme | 6:00am | 180mcg (1 cap) |
| Berberine | Berb-Evail | 8:00am & 12:30pm | 1000mg (2 caps per time) |
| Citrus Bergamot | Double Wood | 8:00am & 12:30pm | 1000mg (1 cap per time) |
| Omega-3 | MetaPure Enteric | 8:00am & 12:30pm | 4000mg (2 caps per time |
| NAC | NAC Powder | 12:30pm | 1g (1 scoop) |
| Preworkout | Disorder | Pre-workout | 1 scoop |
| Pump Blend | Pump Juice | Pre- & Intra-workout | 1 scoop per time |
| Carb Powder | Vitargo | Intra-workout | 35g (1 scoop) |
| Aspirin | Aspirin | 8:30pm | 100mg (1 tab) |
| Magnesium Blend | Tri-Mag Restful Night | 8:30pm | 1 scoop |
| Telmisartan | Micardis | 8:30pm | 80mg (1 tab) |
| P5P (on hand) | B Supreme | As needed | 53.7mg (1 cap) |
| Aromasin (on hand) | Generic | As needed | TBD |
Training Program- Split & Volume:
- Mon - Chest / Triceps / Shoulders + Quads/Glutes
- Tue - Back / Biceps / Forearms + Hamstrings/Calves
- Wed - Triceps / Chest / Shoulders
- Thu - Biceps / Back / Forearms
- Fri - Shoulders + Legs
- Periodisation:
- Currently structured as four 5-week mesocycles. I started week 1 on the 16th of June (one week ago), which will mean my cycle finish date is Sunday, 2nd of November.
- Total program: 20 weeks (will be dependent on bloodwork, recovery and progress)
- Rep Ranges:
- 6-12 reps on primary lifts
- 12-20 reps on accessories and isolation work
- Intensity Techniques:
- Using the RP Strength app: exercise selection based on stimulus-to-fatigue ratio
- Top sets close to failure with optional back-offs
- No ego lifting- control, tempo, and execution prioritised
- Adjusted volume/frequency based on recovery metrics and feedback
- Target Intake (Training Days):
- Calories:
- Moderate-load days (Mon/Wed): ~3200 kcal
- High-load days (Tue/Thu/Fri): ~3300 kcal
- Macros:
- Protein: 290-300g (~2.7-2.9g/kg)
- Carbs: 325-375g (based on session demand)
- Fats: 85-90g (for hormonal support and satiety)
- Calories:
- Rest Day Intake (Sat/Sun):
- Calories: ~2550 kcal
- Macros:
- Protein: 270-280g
- Carbs: 150g
- Fats: 90g
- Goal:
- Gain ~3kg of lean mass over 17 weeks (~180-200g/week)
- Maintain tight control over fat gain with a ~100-150 kcal/day surplus
- Meal Timing:
- Breakfast - 8:00am
- Lunch - 12:30pm
- Pre-Workout - 2:30pm
- Training - 4:00pm
- Dinner - 6:30pm
- Optional Snack – Shake, protein bar, etc if needed
- Usual Food Choices:
- Carbs: Jasmine rice, cream of rice, oats, basmati rice, white/ red/ sweet potatoes, rice cakes, cereal, fruit (banana, pineapple, kiwi, berries), sourdough bread
- Protein: Chicken, turkey, lean beef, eggs, egg whites, white fish, whey isolate, hydrolysed whey, cottage cheese, Greek yoghurt
- Fats: Whole eggs, olive oil, avocado, macadamia oil, nut butters (almond, peanut), dark chocolate (85%+), grass-fed butter or ghee, Omega-3s
- Water Intake:
- Minimum 5.25L/day (aiming for 50mL/kg bodyweight)
BLOODSPre-Cycle Baseline (10/06/2025)
| Marker | Value |
| Total Test | 24.5 |
| SHBG | 23.0 |
| Free Test | 625.1 |
| E2 | 103.0 |
| AST/ALT | 26.0 / 34.0 |
| HDL / LDL / Total Chol | 1.6 / 2.0 / 4.0 |
| Hemoglobin / Hematocrit | 170.0 / 0.50 |
| Creatinine | 95.0 |
| Fasting Glucose | 4.6 |
Week 7 Mid-Cycle Bloodwork
- Free and Total Testosterone (via LCMS)
- E2 (via LCMS)
- SHBG
- Liver function (LFT)
- Kidney function (UEC)
- Magnesium
- Chol/TG/HDL/LDL
- Glucose
- High Sensitivity CRP
- Full Blood Count
Week 14 Mid-Cycle Bloodwork
- Free and Total Testosterone (via LCMS), SHBG
- E2 (via LCMS), FSH/LH, Prolactin, Progesterone
- Cortisol, DHEAS
- IGF-1 + GH
- Liver Function (LFT)
- Kidney Function (UEC)
- Cholesterol/TG/HDL/LDL
- Glucose
- Full Blood Count (FBC)
- Iron Studies
- Magnesium
- TSH / FT3 / FT4
- High Sensitivity CRP
LOG UPDATE TEMPLATE (to be updated throughout log)Session:
[Day + Training Focus]
[Brief overview of the workout including movements performed, intensity, rep scheme, pump, energy levels, and any notable observations.]
Cardio: [Brief note, e.g., 30-minute walk at lunch.]
Nutrition & Supps: [Pre and intra-workout details, any notes on solid food intake or deviations from the usual.]
Recovery: [Sleep duration and quality, how the body is feeling, notes on joints, nagging issues, or recovery capacity.]
Current PEDs: [Changes if made; otherwise “Same as previously mentioned.”]
Current Health Supplements: [Changes if made; otherwise “Same as previously mentioned.”]
Side Effects & Adjustments: [Any notes on BP, injection sites, libido, mood, energy, or relevant subjective effects.]
Adjustments Made: [Changes to training, compounds, nutrition, AI use, etc.]
Progress Updates: [Morning weight, strength notes, visual fullness, performance trends.]
General Comments: [Sleep, motivation, work/life stress, recovery outlook, upcoming intentions.]
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