Approved Log 2025-2026 Lean Bulk Log with Gold Standard Labs Australia

[GHgut4life]

DATE / DAY: Wednesday 26/11

Weight: 95.1 AM

Sleep: 6 hours- score of 73

Resting HR: 48

Stress (1–10): 1 - no stress but not good mood



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 117/67
• No training, very lean in the morning
• Cardio went well, plenty of sweat
• Mood very flat
• I give up on the Arimidex, bloods friday, pretty sure I have gone to far with it, bloods will tell the story and I will adjust from there - I had like two perfect days, so I am getting close

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 6g salt

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Very controlled appetite, minimal hunger



TRAINING -

1 hour of zone 2 AM fasted Avg 131 bpm



Rest day



Notes (strength, endurance, vascularity):

Cardio felt good, plenty of sweat, dry and vascular look



MIND & BODY CHECK-IN



Energy: Flat

Mood: Flat

Motivation: Flat

Anxiety/Calm: Calm

Focus: Foggy



RECOVERY

Steps: 16.8km

DOMS: lower back ?

Mobility/Stretching: Back tender still

Sleep Quality: Broken and light



PHYSIQUE NOTES

Vascularity: Great

Fullnessryness/Water: Afternoon and evening softened up

Pump: Didnt do anything

Waist Look: A bit softer



HEALTH TRACKING

Blood Pressure: 117/67

Glucose: 4.2 fasted

Symptoms: Typical unsettled e2 symptoms today, I should of ordered bloods before doing any AI but thought I knew better, live and learn



SUMMARY / DAILY THOUGHTS

Tough day really, felt off all day, but also slept bad, I believe I will be on the up and up from here, I wont stop training, I am coping just fine, just the mood and motivation part, I havent dosed adex for a couple days now, so could be rebounding too, but not willing to guess anymore, will wait for bloods and make the switch to aromasin if needed.

Push/Pull day tomorrow for something to look forward to.

DATE / DAY: Thursday 27/11

Weight: 95.2 AM

Sleep: 5 hours 40 Mins score of 77

Resting HR: 50

Stress (1–10): 1 - no stress, feeling good even with a shit sleep



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 122/73
• Good pumps but strength down
• Mood okay today, just a bit flat in drive
• Vascular upper body, puffy lower body?
• Workout was good fun, enjoy the upper days.

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 6g salt

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Very controlled appetite, minimal hunger until the evening, but comes and goes



TRAINING -

30 mins stair climber/30 mins ellipitical zone 2 Fasted AM cardio.



Incline dumbell press

1 - 40x8

2 - 40x7

3 - 35x10

4 - 35x9



Supine chest press superset cable fly

1 - 130x9 and 12.5x15

2 - 130x9 and 12.5x 15

3 - 130x9 and 14.7x 12



Seated low row

1 - 79x12

2 - 86x9

3 - 86x9

4 - 86x10

5 - 68x16



Narrow Grip Lat Pulldown superset Straight arm pulldown

1 79x12 and 50x12

2 86x9 and 50x11

3 86x9 and 50x11



Burnout on seated cable row 50kg



Arnold Press super set Lat Raises

1 25x12 and 12.5x14

2 25x9 and 12.5x15

3 25x8 and 12.5x12

4 25x9 and 12.5x12

10kg lat raises to burnout



Shrugs superset Rear delt fly

1 - 120x 14 and 12.5x12

2 - 120x 13and 12.5x 14

3 - 120x12 and 12.5x13



Push ups and underhand pullups to burnout - bodyweight

1 20 and 14

2 18 and 11



Machine lat raise and reverse pec deck to burnout drop sets

1 64x15, 50x9, 32x10 and 79x16 , 62x12 45x9

2 64x15, 50x9, 32x10 and 79x14, 62x12 45x6







Notes (strength, endurance, vascularity):

Probably pushed a bit hard with 5 hours of sleep, but I felt pretty good really, body looked alright except my lower.



MIND & BODY CHECK-IN



Energy: Nearly normal

Mood: Good

Motivation: Not great

Anxiety/Calm: Calm

Focus: Good



RECOVERY

Steps: 25.3km equiv

DOMS: None

Mobility/Stretching: Back all better

Sleep Quality: Woke up at 3.30 and couldnt get back to sleep



PHYSIQUE NOTES

Vascularity: Great

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: Back to tight



HEALTH TRACKING

Blood Pressure: 122/73

Glucose: 4.1 fasted - 3.7 post cardio

Symptoms: Those familiar high estrogen feelings again today, but I am holding strong and waiting for my bloods which I am doing first thing tomorrow, I am doing a full panel to check everything before this next cycle.



SUMMARY / DAILY THOUGHTS

Today was much much better, I am still battling with the same symptoms I have been talking about in my last few log days, but we will have an answer shortly, I am getting a dexa done tomorrow too, which I will share when I update tomorrow, pretty keen to see where this hard work has got me to.

Back in the gym for legs and abs tomorrow, with a day off work to get plenty of rest for another good week before we launch off onto the growth phase ??

you have a model look to you brother
with that lean level you can get very big PRO I think

 

[Dreamer]

you have a model look to you brother
with that lean level you can get very big PRO I think

Thank you man! I am aiming to compete in the next year or two, so that is music to my ears

 

[Dreamer]

DATE / DAY: Friday 27/11

Weight: 94.9

Sleep: 6 hours 35mins score of 82

Resting HR: 53

Stress (1–10): 1 - feeling great, day off work



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 118/63
• Great pumps, great strength
• Mood good today
• Lean and vascular today
• Really enjoyed the gym today early leg session

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 6g salt

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Very controlled and balanced, feel well fed



TRAINING -

No Cardio today.

Legs - Hamstring/Glute focus



Notes (strength, endurance, vascularity):

Great strength and endurance today, legs were nice and vascular and looked great. same evening puffiness as usual.



MIND & BODY CHECK-IN



Energy: Good

Mood: Good

Motivation: Great

Anxiety/Calm: Calm

Focus: Good



RECOVERY

Steps: 3km equiv

DOMS: None

Mobility/Stretching: Back better

Sleep Quality: Better but still broken and light



PHYSIQUE NOTES

Vascularity: Great until afternoon

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: Back to tight



HEALTH TRACKING

Blood Pressure: 118/62

Glucose: 4.4 fasted

Symptoms: Feeling better - still believe high e2 but had bloods drawn today so will see. Everything else tracking well.



SUMMARY / DAILY THOUGHTS

Pretty relaxed day, I missed the cardio as I picked up an extra day of it earlier in the week as I was up early anyway, didnt do much else but train legs and rest. Got my dexa scan done today and bloods drawn which I have posted, I came back at 9.9% which I think it may he a little inflated as I went to it after doing legs fasted and dehydrated, apparenlty can elevate it a bit, so we will call it 9% ?. All in all pretty happy, I have posted a picture comparasion of where this all started for me in July 2024 after abusing my body with shit lifestyle, bad food, drinking and no gym, that picture is the day I decided to start taking my health and fitness seriously following a bad health condition I suffered, so while I didnt get the 7% I was hoping for on the dexa. putting those pictures side by side - I am pretty proud of what I have managed to do and as this cut stage draws to an end in the next week or so, I am excited for the next stage of growth under team gold and cant wait to see what it bring and truly appreciate and am blown away by the support I have gotten over the journey. Thank you all

 

[GHgut4life]

DATE / DAY: Friday 27/11

Weight: 94.9

Sleep: 6 hours 35mins score of 82

Resting HR: 53

Stress (1–10): 1 - feeling great, day off work



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 118/63
• Great pumps, great strength
• Mood good today
• Lean and vascular today
• Really enjoyed the gym today early leg session

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 6g salt

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Very controlled and balanced, feel well fed



TRAINING -

No Cardio today.

Legs - Hamstring/Glute focus



Notes (strength, endurance, vascularity):

Great strength and endurance today, legs were nice and vascular and looked great. same evening puffiness as usual.



MIND & BODY CHECK-IN



Energy: Good

Mood: Good

Motivation: Great

Anxiety/Calm: Calm

Focus: Good



RECOVERY

Steps: 3km equiv

DOMS: None

Mobility/Stretching: Back better

Sleep Quality: Better but still broken and light



PHYSIQUE NOTES

Vascularity: Great until afternoon

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: Back to tight



HEALTH TRACKING

Blood Pressure: 118/62

Glucose: 4.4 fasted

Symptoms: Feeling better - still believe high e2 but had bloods drawn today so will see. Everything else tracking well.



SUMMARY / DAILY THOUGHTS

Pretty relaxed day, I missed the cardio as I picked up an extra day of it earlier in the week as I was up early anyway, didnt do much else but train legs and rest. Got my dexa scan done today and bloods drawn which I have posted, I came back at 9.9% which I think it may he a little inflated as I went to it after doing legs fasted and dehydrated, apparenlty can elevate it a bit, so we will call it 9% ?. All in all pretty happy, I have posted a picture comparasion of where this all started for me in July 2024 after abusing my body with shit lifestyle, bad food, drinking and no gym, that picture is the day I decided to start taking my health and fitness seriously following a bad health condition I suffered, so while I didnt get the 7% I was hoping for on the dexa. putting those pictures side by side - I am pretty proud of what I have managed to do and as this cut stage draws to an end in the next week or so, I am excited for the next stage of growth under team gold and cant wait to see what it bring and truly appreciate and am blown away by the support I have gotten over the journey. Thank you all

playing it hard and lean brother

 

[Dreamer]

playing it hard and lean brother

I think I am set for the next cycle perfect - just waiting on bloods

 

[Dreamer]

DATE / DAY: Saturday

Weight: 94.5

Sleep: 7 hours score of 85

Resting HR: 49

Stress (1–10): 3 - big day at work



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 114/62
• Pump nice
• Mood bad, very irritable
• Strength and endurance solid
• Vascular and dry - Legs still puffy and sock marks ?

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 10g salt - trying higher sodium to feel better - i sweat a TON during my cardio

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Only hungry after cardio and training all day barely want food



TRAINING -

40 Mins of Elliptical and 20 minutes stair mill 115 Avg BPM



Push A - Chest, Shoulders, Triceps



Bench Press (Dumbbell)

Set 1: 40 kg x 11

Set 2: 42.5 kg x 8

Set 3: 42.5 kg x 8



Incline Chest Press (Machine)

Set 1: 80 kg x 13

Set 2: 90 kg x 12

Set 3: 100 kg x 9



Butterfly (Pec Deck)

Set 1: 100 kg x 10

Set 2: 93 kg x 12



Chest Dip (Weighted)

Set 1: 10 kg x 12

Set 2: 20 kg x 10



Push Up

Set 1: 13 reps



Lateral Raise (Dumbbell)

Set 1: 12.5 kg x 14

Set 2: 15 kg x 10

Set 3: 15 kg x 10



Arnold Press (Dumbbell)

Set 1: 22.5 kg x 10

Set 2: 22.5 kg x 9

Set 3: 22.5 kg x 9



Skullcrusher (Barbell)

Set 1: 40 kg x 12

Set 2: 40 kg x 11

Set 3: 40 kg x 11



Triceps Pushdown

Set 1: 32 kg x 11

Set 2: 32 kg x 10

Set 3: 32 kg x 10



@hevyapp

zak888 | Push A Day 1

zak888's workout

hevy.com

Notes (strength, endurance, vascularity):

Great strength, endurance and pump in the gym, vascular and full.



MIND & BODY CHECK-IN



Energy: Energetic

Mood: Not great today

Motivation: Good

Anxiety/Calm: Calm

Focus: Locked in



RECOVERY

Steps: 16.3km equiv

DOMS: A little bit in glutes - those hip thrusts haha

Mobility/Stretching: No issues

Sleep Quality: Better but still broken and light



PHYSIQUE NOTES

Vascularity: Great until afternoon

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: A bit watery



HEALTH TRACKING

Blood Pressure: 114/62

Glucose: 4.4 fasted

Symptoms: Waiting on bloods - dont feel great - holding water



SUMMARY / DAILY THOUGHTS

Big day at work, sleep getting slightly better managed 7 hours last night, but its still broken and light, I need these bloods back - my gut tells me high e2 and I am keen to start this Aromasin but I will hold off, its frustrating but it wont kill me.



Hit chest, shoulders tris tonight - felt great, my strength and pumps were great.



I am booked to go on the Evo podcast next week which I am absolutely stoked about - super excited and cant wait, a bit nervous if anything.



Back in the gym tomorrow for a Pull day.

Last week of the cut ?

 

[GHgut4life]

I think I am set for the next cycle perfect - just waiting on bloods

waiting on bloods too brother

 

[Dreamer]

DATE / DAY: Sunday 30/11

Weight: 95.5

Sleep: 6.75 hours score of 82

Resting HR: 51

Stress (1–10): 2



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• BP - 117/59
• Feel pretty good, just a bit flat mood
• Pumps amazing
• Strength and endurance good

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 10g salt - trying higher sodium to feel better - i sweat a TON during my cardio

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Hungry after training



TRAINING -

40 Mins of Elliptical and 20 minutes stair mill 124 Avg BPM



Pull A - Back, Biceps and Rear Delts



Pull Up (Weighted)

Set 1: 10 kg x 10

Set 2: 10 kg x 10

Set 3: 10 kg x 9



Chest Supported Incline Row (Dumbbell)

Set 1: 22.5 kg x 12

Set 2: 30 kg x 10

Set 3: 30 kg x 10



Lat Pulldown (Cable)

Set 1: 68 kg x 12

Set 2: 76 kg x 10

Set 3: 76 kg x 10

Set 4: 50 kg x 15



Seated Cable Row - Bar Grip

Set 1: 68 kg x 10

Set 2: 68 kg x 10

Set 3: 68 kg x 10



Meadows Rows (Barbell)

Set 1: 60 kg x 10

Set 2: 60 kg x 9

Set 3: 60 kg x 9



Rear Delt Reverse Fly (Cable)

Set 1: 7.9 kg x 10

Set 2: 7.9 kg x 10

Set 3: 7.9 kg x 10



Rope Straight Arm Pulldown

Set 1: 28 kg x 12

Set 2: 28 kg x 10

Set 3: 28 kg x 11



Preacher Curl (Barbell)

Set 1: 40 kg x 10

Set 2: 40 kg x 8

Set 3: 40 kg x 8



Seated Incline Curl (Dumbbell)

Set 1: 12.5 kg x 12

Set 2: 12.5 kg x 12

Set 3: 12.5 kg x 11



@hevyapp

zak888 | Pull A Day 2

zak888's workout

hevy.com

Notes (strength, endurance, vascularity):

All good, endurance, strength, pumps and vascularity way up.



MIND & BODY CHECK-IN



Energy: Pretty good

Mood: Flat

Motivation: Hard to get started at work

Anxiety/Calm: Calm

Focus: Locked in at gym but cardio was a bit grueling - I am going to start adding 20g carbs in the morning



RECOVERY

Steps: 26.9km equiv

DOMS: None

Mobility/Stretching: No issues

Sleep Quality: Getting better - still broken



PHYSIQUE NOTES

Vascularity: Great in gym

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: A bit watery



HEALTH TRACKING

Blood Pressure: 117/59

Glucose: 4.4 fasted

Symptoms: Waiting on bloods - dont feel great - holding water



SUMMARY / DAILY THOUGHTS

Today was a bit of a flat day, until I got into the gym and I felt great, the pump was amazing, really enjoyed the session - I am super keen to start growing and adding some strength.



I still havent got my bloods back yet which is pretty disappointing, usually its quicker than that - but where I live is pretty remote, so eh.



I am pretty sure its e2 causing my issues but patiently I wait.



Back into the gym tomorrow for Legs and Abs - not much to report really, only real change is I am going to try a small bit of carbs in the AM for my cardio as it is becoming a bit of a struggle.

 

[Dreamer]

DATE / DAY: Monday 1/12/25

Weight: 94.9

Sleep: 6 hours score of 69

Resting HR: 50

Stress (1–10): 3



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• BP - 121/71
• Not a good sleep, hot as, kept waking up
• Pumps good in gym
• Strength good
• Irritable mood

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 10g salt - trying higher sodium to feel better - i sweat a TON during my cardio

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Hungry after training



TRAINING -

50 Mins elliptical and 10 minutes incline treadmill avg bpm 125



Quad Focus Legs Day 3



Hack Squat (Machine)

Set 1: 165 kg x 8

Set 2: 165 kg x 9

Set 3: 165 kg x 9

Set 4: 140 kg x 12



Leg Press (Machine)

Set 1: 171 kg x 12

Set 2: 171 kg x 11



Pendulum Squat (Machine)

Set 1: 25 kg x 12

Set 2: 30 kg x 10



Leg Extension (Machine)

Set 1: 97 kg x 12

Set 2: 97 kg x 10

Set 3: 97 kg x 10



Lying Leg Curl (Machine)

Set 1: 77 kg x 10

Set 2: 77 kg x 11

Set 3: 77 kg x 11

Set 4: 77 kg x 11



Hip Thrust (Machine)

Set 1: 60 kg x 12

Set 2: 70 kg x 10

Set 3: 70 kg x 11



Standing Calf Raise (Machine)

Set 1: 120 kg x 19

Set 2: 120 kg x 19

Set 3: 120 kg x 17

Set 4: 120 kg x 17



Calf Press (Machine)

Set 1: 160 kg x 20

Set 2: 160 kg x 18

Set 3: 160 kg x 18



Cable Twist (Up to down)

Set 1: 18 kg x 15

Set 2: 24 kg x 13

Set 3: 24 kg x 13



Russian Twist (Weighted)

Set 1: 40 kg x 15

Set 2: 40 kg x 13

Set 3: 50 kg x 9



@hevyapp

zak888 | Quad Focus Legs Day 3

zak888's workout

hevy.com

Notes (strength, endurance, vascularity):

Felt good in the gym, bit puffy, but strong, energetic and focused



MIND & BODY CHECK-IN



Energy: Decent today

Mood: Irritable

Motivation: Getting better

Anxiety/Calm: Calm

Focus: Much better - carbs pre cardio helped alot



RECOVERY

Steps: 28.9km equiv

DOMS: Glutes

Mobility/Stretching: No issues

Sleep Quality - Shit night sleep but still got it done



PHYSIQUE NOTES

Vascularity: Good

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: A bit watery



HEALTH TRACKING

Blood Pressure: 121/72

Glucose: 4.0 AM fasted

Symptoms: Bloods back - explains a bit



SUMMARY / DAILY THOUGHTS

Alright - so bloods are in, I am just waiting for my Apo B test, I am not fully happy with my bloods, but after talking to a few people I have decided to push on with the next cycle, I have added a ton of things that I had taken out before, Berberine is back in, Red yeast rice is back in, Pantethine, Plant Sterols, Niacin, High dose physillium husk, Double the citrus bergamot, bit more fish oil - and I am going to start aromasin to control e2.



My metabolic numbers look great, but I cannot work out why I dont seem to convert IGF1



I am going to start the cycle next week, plan a high fibre low sat fat diet and then pull bloods again in 4 weeks and see where I am at.



After this cycle I am going to take a pretty decent amount of time back on just TRT (literal trt - not 200mg) haha and thinking of running a log with a heap of peptides to restore health, as our baby will be born so not alot of time to be cycling anywayX I want to squeeze this one in, but thats months away now.

 

[Dreamer]

more bloods

 

[GHgut4life]

DATE / DAY: Sunday 30/11

Weight: 95.5

Sleep: 6.75 hours score of 82

Resting HR: 51

Stress (1–10): 2



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• BP - 117/59
• Feel pretty good, just a bit flat mood
• Pumps amazing
• Strength and endurance good

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 10g salt - trying higher sodium to feel better - i sweat a TON during my cardio

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Hungry after training



TRAINING -

40 Mins of Elliptical and 20 minutes stair mill 124 Avg BPM



Pull A - Back, Biceps and Rear Delts



Pull Up (Weighted)

Set 1: 10 kg x 10

Set 2: 10 kg x 10

Set 3: 10 kg x 9



Chest Supported Incline Row (Dumbbell)

Set 1: 22.5 kg x 12

Set 2: 30 kg x 10

Set 3: 30 kg x 10



Lat Pulldown (Cable)

Set 1: 68 kg x 12

Set 2: 76 kg x 10

Set 3: 76 kg x 10

Set 4: 50 kg x 15



Seated Cable Row - Bar Grip

Set 1: 68 kg x 10

Set 2: 68 kg x 10

Set 3: 68 kg x 10



Meadows Rows (Barbell)

Set 1: 60 kg x 10

Set 2: 60 kg x 9

Set 3: 60 kg x 9



Rear Delt Reverse Fly (Cable)

Set 1: 7.9 kg x 10

Set 2: 7.9 kg x 10

Set 3: 7.9 kg x 10



Rope Straight Arm Pulldown

Set 1: 28 kg x 12

Set 2: 28 kg x 10

Set 3: 28 kg x 11



Preacher Curl (Barbell)

Set 1: 40 kg x 10

Set 2: 40 kg x 8

Set 3: 40 kg x 8



Seated Incline Curl (Dumbbell)

Set 1: 12.5 kg x 12

Set 2: 12.5 kg x 12

Set 3: 12.5 kg x 11



@hevyapp

zak888 | Pull A Day 2

zak888's workout

hevy.com

Notes (strength, endurance, vascularity):

All good, endurance, strength, pumps and vascularity way up.



MIND & BODY CHECK-IN



Energy: Pretty good

Mood: Flat

Motivation: Hard to get started at work

Anxiety/Calm: Calm

Focus: Locked in at gym but cardio was a bit grueling - I am going to start adding 20g carbs in the morning



RECOVERY

Steps: 26.9km equiv

DOMS: None

Mobility/Stretching: No issues

Sleep Quality: Getting better - still broken



PHYSIQUE NOTES

Vascularity: Great in gym

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: A bit watery



HEALTH TRACKING

Blood Pressure: 117/59

Glucose: 4.4 fasted

Symptoms: Waiting on bloods - dont feel great - holding water



SUMMARY / DAILY THOUGHTS

Today was a bit of a flat day, until I got into the gym and I felt great, the pump was amazing, really enjoyed the session - I am super keen to start growing and adding some strength.



I still havent got my bloods back yet which is pretty disappointing, usually its quicker than that - but where I live is pretty remote, so eh.



I am pretty sure its e2 causing my issues but patiently I wait.



Back into the gym tomorrow for Legs and Abs - not much to report really, only real change is I am going to try a small bit of carbs in the AM for my cardio as it is becoming a bit of a struggle.

more bloods

leaner each picture I see of you brother i dont know your abs look like a million bucks or what

 

[SteveSmi]

DATE / DAY: Monday 1/12/25

Weight: 94.9

Sleep: 6 hours score of 69

Resting HR: 50

Stress (1–10): 3



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• BP - 121/71
• Not a good sleep, hot as, kept waking up
• Pumps good in gym
• Strength good
• Irritable mood

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 10g salt - trying higher sodium to feel better - i sweat a TON during my cardio

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Hungry after training



TRAINING -

50 Mins elliptical and 10 minutes incline treadmill avg bpm 125



Quad Focus Legs Day 3



Hack Squat (Machine)

Set 1: 165 kg x 8

Set 2: 165 kg x 9

Set 3: 165 kg x 9

Set 4: 140 kg x 12



Leg Press (Machine)

Set 1: 171 kg x 12

Set 2: 171 kg x 11



Pendulum Squat (Machine)

Set 1: 25 kg x 12

Set 2: 30 kg x 10



Leg Extension (Machine)

Set 1: 97 kg x 12

Set 2: 97 kg x 10

Set 3: 97 kg x 10



Lying Leg Curl (Machine)

Set 1: 77 kg x 10

Set 2: 77 kg x 11

Set 3: 77 kg x 11

Set 4: 77 kg x 11



Hip Thrust (Machine)

Set 1: 60 kg x 12

Set 2: 70 kg x 10

Set 3: 70 kg x 11



Standing Calf Raise (Machine)

Set 1: 120 kg x 19

Set 2: 120 kg x 19

Set 3: 120 kg x 17

Set 4: 120 kg x 17



Calf Press (Machine)

Set 1: 160 kg x 20

Set 2: 160 kg x 18

Set 3: 160 kg x 18



Cable Twist (Up to down)

Set 1: 18 kg x 15

Set 2: 24 kg x 13

Set 3: 24 kg x 13



Russian Twist (Weighted)

Set 1: 40 kg x 15

Set 2: 40 kg x 13

Set 3: 50 kg x 9



@hevyapp

zak888 | Quad Focus Legs Day 3

zak888's workout

hevy.com

Notes (strength, endurance, vascularity):

Felt good in the gym, bit puffy, but strong, energetic and focused



MIND & BODY CHECK-IN



Energy: Decent today

Mood: Irritable

Motivation: Getting better

Anxiety/Calm: Calm

Focus: Much better - carbs pre cardio helped alot



RECOVERY

Steps: 28.9km equiv

DOMS: Glutes

Mobility/Stretching: No issues

Sleep Quality - Shit night sleep but still got it done



PHYSIQUE NOTES

Vascularity: Good

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: A bit watery



HEALTH TRACKING

Blood Pressure: 121/72

Glucose: 4.0 AM fasted

Symptoms: Bloods back - explains a bit



SUMMARY / DAILY THOUGHTS

Alright - so bloods are in, I am just waiting for my Apo B test, I am not fully happy with my bloods, but after talking to a few people I have decided to push on with the next cycle, I have added a ton of things that I had taken out before, Berberine is back in, Red yeast rice is back in, Pantethine, Plant Sterols, Niacin, High dose physillium husk, Double the citrus bergamot, bit more fish oil - and I am going to start aromasin to control e2.



My metabolic numbers look great, but I cannot work out why I dont seem to convert IGF1



I am going to start the cycle next week, plan a high fibre low sat fat diet and then pull bloods again in 4 weeks and see where I am at.



After this cycle I am going to take a pretty decent amount of time back on just TRT (literal trt - not 200mg) haha and thinking of running a log with a heap of peptides to restore health, as our baby will be born so not alot of time to be cycling anywayX I want to squeeze this one in, but thats months away now.

@Dreamer looking tremendous in those pics. the abs are popping nicely. looking thick!

 

[CEO]

DATE / DAY: Monday 1/12/25

Weight: 94.9

Sleep: 6 hours score of 69

Resting HR: 50

Stress (1–10): 3



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• BP - 121/71
• Not a good sleep, hot as, kept waking up
• Pumps good in gym
• Strength good
• Irritable mood

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 10g salt - trying higher sodium to feel better - i sweat a TON during my cardio

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Hungry after training



TRAINING -

50 Mins elliptical and 10 minutes incline treadmill avg bpm 125



Quad Focus Legs Day 3



Hack Squat (Machine)

Set 1: 165 kg x 8

Set 2: 165 kg x 9

Set 3: 165 kg x 9

Set 4: 140 kg x 12



Leg Press (Machine)

Set 1: 171 kg x 12

Set 2: 171 kg x 11



Pendulum Squat (Machine)

Set 1: 25 kg x 12

Set 2: 30 kg x 10



Leg Extension (Machine)

Set 1: 97 kg x 12

Set 2: 97 kg x 10

Set 3: 97 kg x 10



Lying Leg Curl (Machine)

Set 1: 77 kg x 10

Set 2: 77 kg x 11

Set 3: 77 kg x 11

Set 4: 77 kg x 11



Hip Thrust (Machine)

Set 1: 60 kg x 12

Set 2: 70 kg x 10

Set 3: 70 kg x 11



Standing Calf Raise (Machine)

Set 1: 120 kg x 19

Set 2: 120 kg x 19

Set 3: 120 kg x 17

Set 4: 120 kg x 17



Calf Press (Machine)

Set 1: 160 kg x 20

Set 2: 160 kg x 18

Set 3: 160 kg x 18



Cable Twist (Up to down)

Set 1: 18 kg x 15

Set 2: 24 kg x 13

Set 3: 24 kg x 13



Russian Twist (Weighted)

Set 1: 40 kg x 15

Set 2: 40 kg x 13

Set 3: 50 kg x 9



@hevyapp

zak888 | Quad Focus Legs Day 3

zak888's workout

hevy.com

Notes (strength, endurance, vascularity):

Felt good in the gym, bit puffy, but strong, energetic and focused



MIND & BODY CHECK-IN



Energy: Decent today

Mood: Irritable

Motivation: Getting better

Anxiety/Calm: Calm

Focus: Much better - carbs pre cardio helped alot



RECOVERY

Steps: 28.9km equiv

DOMS: Glutes

Mobility/Stretching: No issues

Sleep Quality - Shit night sleep but still got it done



PHYSIQUE NOTES

Vascularity: Good

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: A bit watery



HEALTH TRACKING

Blood Pressure: 121/72

Glucose: 4.0 AM fasted

Symptoms: Bloods back - explains a bit



SUMMARY / DAILY THOUGHTS

Alright - so bloods are in, I am just waiting for my Apo B test, I am not fully happy with my bloods, but after talking to a few people I have decided to push on with the next cycle, I have added a ton of things that I had taken out before, Berberine is back in, Red yeast rice is back in, Pantethine, Plant Sterols, Niacin, High dose physillium husk, Double the citrus bergamot, bit more fish oil - and I am going to start aromasin to control e2.



My metabolic numbers look great, but I cannot work out why I dont seem to convert IGF1



I am going to start the cycle next week, plan a high fibre low sat fat diet and then pull bloods again in 4 weeks and see where I am at.



After this cycle I am going to take a pretty decent amount of time back on just TRT (literal trt - not 200mg) haha and thinking of running a log with a heap of peptides to restore health, as our baby will be born so not alot of time to be cycling anywayX I want to squeeze this one in, but thats months away now.

bros cardio is looking good if you ask me. that a great workout plan. and blood pressure is looking sweet! @Dreamer

 

[Mobster]

That's some list of supps

 

[ROIDDERS]

more bloods

@Dreamer great job listening to blood work so early in the Log now you have a good reference point from here you can adjust things as you go.

 

[2Thick]

DATE / DAY: Monday 1/12/25

Weight: 94.9

Sleep: 6 hours score of 69

Resting HR: 50

Stress (1–10): 3



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• BP - 121/71
• Not a good sleep, hot as, kept waking up
• Pumps good in gym
• Strength good
• Irritable mood

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 10g salt - trying higher sodium to feel better - i sweat a TON during my cardio

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Hungry after training



TRAINING -

50 Mins elliptical and 10 minutes incline treadmill avg bpm 125



Quad Focus Legs Day 3



Hack Squat (Machine)

Set 1: 165 kg x 8

Set 2: 165 kg x 9

Set 3: 165 kg x 9

Set 4: 140 kg x 12



Leg Press (Machine)

Set 1: 171 kg x 12

Set 2: 171 kg x 11



Pendulum Squat (Machine)

Set 1: 25 kg x 12

Set 2: 30 kg x 10



Leg Extension (Machine)

Set 1: 97 kg x 12

Set 2: 97 kg x 10

Set 3: 97 kg x 10



Lying Leg Curl (Machine)

Set 1: 77 kg x 10

Set 2: 77 kg x 11

Set 3: 77 kg x 11

Set 4: 77 kg x 11



Hip Thrust (Machine)

Set 1: 60 kg x 12

Set 2: 70 kg x 10

Set 3: 70 kg x 11



Standing Calf Raise (Machine)

Set 1: 120 kg x 19

Set 2: 120 kg x 19

Set 3: 120 kg x 17

Set 4: 120 kg x 17



Calf Press (Machine)

Set 1: 160 kg x 20

Set 2: 160 kg x 18

Set 3: 160 kg x 18



Cable Twist (Up to down)

Set 1: 18 kg x 15

Set 2: 24 kg x 13

Set 3: 24 kg x 13



Russian Twist (Weighted)

Set 1: 40 kg x 15

Set 2: 40 kg x 13

Set 3: 50 kg x 9



@hevyapp

zak888 | Quad Focus Legs Day 3

zak888's workout

hevy.com

Notes (strength, endurance, vascularity):

Felt good in the gym, bit puffy, but strong, energetic and focused



MIND & BODY CHECK-IN



Energy: Decent today

Mood: Irritable

Motivation: Getting better

Anxiety/Calm: Calm

Focus: Much better - carbs pre cardio helped alot



RECOVERY

Steps: 28.9km equiv

DOMS: Glutes

Mobility/Stretching: No issues

Sleep Quality - Shit night sleep but still got it done



PHYSIQUE NOTES

Vascularity: Good

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: A bit watery



HEALTH TRACKING

Blood Pressure: 121/72

Glucose: 4.0 AM fasted

Symptoms: Bloods back - explains a bit



SUMMARY / DAILY THOUGHTS

Alright - so bloods are in, I am just waiting for my Apo B test, I am not fully happy with my bloods, but after talking to a few people I have decided to push on with the next cycle, I have added a ton of things that I had taken out before, Berberine is back in, Red yeast rice is back in, Pantethine, Plant Sterols, Niacin, High dose physillium husk, Double the citrus bergamot, bit more fish oil - and I am going to start aromasin to control e2.



My metabolic numbers look great, but I cannot work out why I dont seem to convert IGF1



I am going to start the cycle next week, plan a high fibre low sat fat diet and then pull bloods again in 4 weeks and see where I am at.



After this cycle I am going to take a pretty decent amount of time back on just TRT (literal trt - not 200mg) haha and thinking of running a log with a heap of peptides to restore health, as our baby will be born so not alot of time to be cycling anywayX I want to squeeze this one in, but thats months away now.

at the end of the day you are doing great. don't worry about the igf1 thing. no need to over think things @Dreamer

 

[Dreamer]

Wednesday 3/12/25

=========================



1. Training

-----------

1 Hour Fasted Cardio Elliptical 124 BPM avg.



PULL B Lat focus Day 5



Lat Pulldown (Cable)

Set 1: 76 kg x 11

Set 2: 76 kg x 10

Set 3: 76 kg x 10



Straight Arm Lat Pulldown (Cable)

Set 1: 32.9 kg x 12

Set 2: 32.9 kg x 11

Set 3: 32.9 kg x 11



Dumbbell Row

Set 1: 50 kg x 10

Set 2: 50 kg x 10

Set 3: 50 kg x 11



Iso-Lateral High Row (Machine)

Set 1: 140 kg x 10

Set 2: 140 kg x 9

Set 3: 140 kg x 10



Iso-Lateral Row (Machine)

Set 1: 80 kg x 10

Set 2: 80 kg x 9



Seated Cable Row - Bar Grip

Set 1: 68 kg x 10

Set 2: 68 kg x 11



Rear Delt Reverse Fly (Machine)

Set 1: 86 kg x 12

Set 2: 86 kg x 11

Set 3: 86 kg x 11



Shrug (Barbell)

Set 1: 140 kg x 15

Set 2: 160 kg x 10

Set 3: 140 kg x 12

Set 4: 140 kg x 12



EZ Bar Biceps Curl

Set 1: 40 kg x 14

Set 2: 40 kg x 11

Set 3: 40 kg x 12



Hammer Curl (Dumbbell)

Set 1: 20 kg x 11

Set 2: 15 kg x 14

Set 3: 15 kg x 15



Crunch (Machine)

Set 1: 90 kg x 15

Set 2: 90 kg x 12

Set 3: 86 kg x 14



Cable Twist (Up to down)

Set 1: 24 kg x 13

Set 2: 24 kg x 15

Set 3: 24 kg x 12



@hevyapp

zak888 | PULL B Lat focus Day 5

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): Focused and strong 7/10



2. Nutrition

------------

- Calories Consumed: 2717

- Macros

- Protein: 239g

- Carbs: 248g

- Fats: 74g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Last day of cutting - tomorrow will be on lean bulk diet



3. Health Metrics

-----------------

- Weight: 95.5

- Resting Heart Rate: 59 bpm

- Blood Pressure: 117/62

- Blood Glucose: 4.4

- Mood / Mental State: Good this morning afternoon crash

- Pain / Injuries: Bit of back soreness.



4. Mindful Check

---------------

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 6

- Mental Clarity: 6 - still feel a bit off I think e2?

- Overall Emotional State: Pretty good, just keen to get into my bulk and cycle



5. Sleep

--------

- Hours Slept: 6 hours

- Sleep Quality: 75 Score

- Bedtime / Wake Time: 10:10PM - 5:05

- Sleep Interruptions: Up to piss a few times

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better slowly, last night had dreams and a deep sleep.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Bloated but muscles full and pumps great

- Strength Gains / Losses: Feeling stronger in the gym hitting minor PRs

- Recovery Status: Pretty good considering bad sleep.

- Other Observations: I dont know what is going on with my gut, I think the addition of Physillium Husk is messing with me a bit - but its for the greater good, I will push on - also upping my GH has I think caused a bit of water retention - will monitor and maybe split dose. Got the Evo Podcast tomorrow night, pumped as for that and back in the gym tomorrow for LEGS

 

[Dreamer]

Saturday 6/12/25

=========================



1. Training

-----------

No cardio today.



Push A Day 1

Saturday, Dec 06, 2025 at 7:13am



Bench Press (Dumbbell)

Set 1: 40 kg x 11

Set 2: 42.5 kg x 8

Set 3: 42.5 kg x 8



Incline Chest Press (Machine)

Set 1: 80 kg x 10

Set 2: 80 kg x 10

Set 3: 100 kg x 9



Butterfly (Pec Deck)

Set 1: 100 kg x 12

Set 2: 100 kg x 11

Set 3: 100 kg x 11



Chest Dip (Weighted)

Set 1: 20 kg x 10

Set 2: 20 kg x 9



Push Up

Set 1: 16 reps

Set 2: 14 reps



Lateral Raise (Dumbbell)

Set 1: 15 kg x 13

Set 2: 15 kg x 12

Set 3: 15 kg x 12



Arnold Press (Dumbbell)

Set 1: 22.5 kg x 11

Set 2: 22.5 kg x 11

Set 3: 22.5 kg x 10



Skullcrusher (Barbell)

Set 1: 40 kg x 11

Set 2: 40 kg x 10

Set 3: 40 kg x 10



Triceps Pushdown

Set 1: 32 kg x 12

Set 2: 36 kg x 9

Set 3: 36 kg x 8



@hevyapp

zak888 | Push A Day 1

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 8 - Great session! Loved it, felt strong and energetic.



2. Nutrition

------------

- Calories Consumed: 3984

- Macros

- Protein: 369g

- Carbs: 358g

- Fats: 102g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Feels so good to be eating again.



3. Health Metrics

-----------------

- Weight: 99.7

- Resting Heart Rate: 64 BPM

- Blood Pressure: 129/73

- Blood Glucose: 4.6

- Mood / Mental State: Pretty good this morning

- Pain / Injuries: Bit of back soreness - I think its water retention



4. Mindful Check

---------------

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 8

- Mental Clarity: 7

- Overall Emotional State: Much better today. Feeling more myself - weirdly as I start a cycle



5. Sleep

--------

- Hours Slept: 6.5 hours

- Sleep Quality: 69 Score

- Bedtime / Wake Time: 11:17 - 6.30 am

- Sleep Interruptions: Up to piss a few times again

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better - waking up feeling refreshed score is low but I will expand on that in my notes



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Clearly holding water - but looking lean and full

- Strength Gains / Losses: Feeling stronger in the gym hitting minor PRs

- Recovery Status: I pulled cardio today as I just am not recovering properly at the moment

- Other Observations: My body is a little all over the place at the moment - my Oura numbers are cooked, but I think the important thing is how I am feeling, I have decided to shelve the higher dose GH for now, for some reason my body didnt like it at all, have dropped to 3.5 and will titrate up, I think my body is adapting to this sudden influx of compounds, I got a readiness score of 49 and major signs of stress on my oura ring but the trap people fall into with these trackers is not realising they only read raw data without context - So I will hold steady and see how it goes for a week, my sleep is ok, my body looks good and I feel strong.

Gonna be a great cycle if this is day 3 ?

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

 

[Dreamer]

Monday 8/12/25

=========================



1. Training

-----------

45 Mins PM Cardio - Elliptical Zone 2/3

Ab Work after Cardio



Reverse Crunch - 3 sets to failure

Ab Wheel - 3 sets to failure

Ab Machine - 90kg 3x12



Quad Focus Legs Day 3



Hack Squat (Machine)

Set 1: 130 kg x 15

Set 2: 170 kg x 9

Set 3: 180 kg x 8

Set 4: 180 kg x 7



Leg Press (Machine)

Set 1: 171 kg x 11

Set 2: 171 kg x 10



Pendulum Squat (Machine)

Set 1: 30 kg x 12

Set 2: 35 kg x 11



Leg Extension (Machine)

Set 1: 103 kg x 10

Set 2: 103 kg x 10

Set 3: 103 kg x 11



Lying Leg Curl (Machine)

Set 1: 81 kg x 13

Set 2: 81 kg x 11

Set 3: 81 kg x 10

Set 4: 81 kg x 9



Hip Thrust (Machine)

Set 1: 60 kg x 12

Set 2: 70 kg x 12

Set 3: 70 kg x 11



Standing Calf Raise (Machine)

Set 1: 120 kg x 30

Set 2: 140 kg x 16

Set 3: 150 kg x 15

Set 4: 150 kg x 15



Calf Press (Machine)

Set 1: 200 kg x 15

Set 2: 200 kg x 16

Set 3: 200 kg x 14



@hevyapp

zak888 | Quad Focus Legs Day 3

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 9 - First time doing legs in the AM, great energy, great pumps.



2. Nutrition

------------

- Calories Consumed: 3806

- Macros

- Protein: 356g

- Carbs: 354g

- Fats: 90g

- Supplement Changes: Upped Telmisartan to 60mg been getting readings over 120/80 will monitor

- Hydration (Liters): 6L

- Notes: Pinned 2mg of Ascension Retatrutide this morning, took the edge of my appetite today, but no problem getting the food down.



3. Health Metrics

-----------------

- Weight: 97.5

- Resting Heart Rate: 68 BPM

- Blood Pressure: 131/74

- Blood Glucose: 4.4

- Mood / Mental State: Pretty flat today. - Going to stop AI and let everything settle.

- Pain / Injuries: None, clicking joints though.



4. Mindful Check

---------------

- Stress Level (1-10): 3

- Focus & Motivation (1-10): 8

- Mental Clarity: 5

- Overall Emotional State: Feel shit today, again - going to pull AI, let everything settle.



5. Sleep

--------

- Hours Slept: 6 hours

- Sleep Quality: 74 Score

- Bedtime / Wake Time: 10:02 - 4:45

- Sleep Interruptions: Up a few times last night

- Sleep Aids Used: My usual stack - upped glycine to 10g

- Notes: Sleep is trashed - I will let e2 settle, I have too much going on, I will pull AI and let everything settle in, I think my body is in a bit of chaos.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump):

Pumps and fullness good, but softened up by the evening

- Strength Gains / Losses: Nearly a PR in every movement.

- Recovery Status: Recovering well, my body just isnt getting sore, but my mind is tired.

- Other Observations:

Oura numbers still shit, cannot seem to get anywhere with them, curious on DSIP, if anyone has any feedback if this would help me?

I know my body will settle, but right now its painful

with this sleep, started Ascension Peptides Reta today, will be keen to see how my Blood Sugar holds up as I titrate my GH. - The reta is defs good to go. I did not have that ravenous hunger today even with a decent day of training.

I really want to get dialled in before my week 4 bloods. I can tell this stack is working as I am looking great, getting stronger already but not feeling great - if anyone has any ideas?

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

 

[GHgut4life]

Saturday 6/12/25

=========================



1. Training

-----------

No cardio today.



Push A Day 1

Saturday, Dec 06, 2025 at 7:13am



Bench Press (Dumbbell)

Set 1: 40 kg x 11

Set 2: 42.5 kg x 8

Set 3: 42.5 kg x 8



Incline Chest Press (Machine)

Set 1: 80 kg x 10

Set 2: 80 kg x 10

Set 3: 100 kg x 9



Butterfly (Pec Deck)

Set 1: 100 kg x 12

Set 2: 100 kg x 11

Set 3: 100 kg x 11



Chest Dip (Weighted)

Set 1: 20 kg x 10

Set 2: 20 kg x 9



Push Up

Set 1: 16 reps

Set 2: 14 reps



Lateral Raise (Dumbbell)

Set 1: 15 kg x 13

Set 2: 15 kg x 12

Set 3: 15 kg x 12



Arnold Press (Dumbbell)

Set 1: 22.5 kg x 11

Set 2: 22.5 kg x 11

Set 3: 22.5 kg x 10



Skullcrusher (Barbell)

Set 1: 40 kg x 11

Set 2: 40 kg x 10

Set 3: 40 kg x 10



Triceps Pushdown

Set 1: 32 kg x 12

Set 2: 36 kg x 9

Set 3: 36 kg x 8



@hevyapp

zak888 | Push A Day 1

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 8 - Great session! Loved it, felt strong and energetic.



2. Nutrition

------------

- Calories Consumed: 3984

- Macros

- Protein: 369g

- Carbs: 358g

- Fats: 102g

- Supplement Changes: None.

- Hydration (Liters): 6L

- Notes: Feels so good to be eating again.



3. Health Metrics

-----------------

- Weight: 99.7

- Resting Heart Rate: 64 BPM

- Blood Pressure: 129/73

- Blood Glucose: 4.6

- Mood / Mental State: Pretty good this morning

- Pain / Injuries: Bit of back soreness - I think its water retention



4. Mindful Check

---------------

- Stress Level (1-10): 2

- Focus & Motivation (1-10): 8

- Mental Clarity: 7

- Overall Emotional State: Much better today. Feeling more myself - weirdly as I start a cycle



5. Sleep

--------

- Hours Slept: 6.5 hours

- Sleep Quality: 69 Score

- Bedtime / Wake Time: 11:17 - 6.30 am

- Sleep Interruptions: Up to piss a few times again

- Sleep Aids Used: My usual stack

- Notes: Sleep is getting better - waking up feeling refreshed score is low but I will expand on that in my notes



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump): Clearly holding water - but looking lean and full

- Strength Gains / Losses: Feeling stronger in the gym hitting minor PRs

- Recovery Status: I pulled cardio today as I just am not recovering properly at the moment

- Other Observations: My body is a little all over the place at the moment - my Oura numbers are cooked, but I think the important thing is how I am feeling, I have decided to shelve the higher dose GH for now, for some reason my body didnt like it at all, have dropped to 3.5 and will titrate up, I think my body is adapting to this sudden influx of compounds, I got a readiness score of 49 and major signs of stress on my oura ring but the trap people fall into with these trackers is not realising they only read raw data without context - So I will hold steady and see how it goes for a week, my sleep is ok, my body looks good and I feel strong.

Gonna be a great cycle if this is day 3 ?

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

Monday 8/12/25

=========================



1. Training

-----------

45 Mins PM Cardio - Elliptical Zone 2/3

Ab Work after Cardio



Reverse Crunch - 3 sets to failure

Ab Wheel - 3 sets to failure

Ab Machine - 90kg 3x12



Quad Focus Legs Day 3



Hack Squat (Machine)

Set 1: 130 kg x 15

Set 2: 170 kg x 9

Set 3: 180 kg x 8

Set 4: 180 kg x 7



Leg Press (Machine)

Set 1: 171 kg x 11

Set 2: 171 kg x 10



Pendulum Squat (Machine)

Set 1: 30 kg x 12

Set 2: 35 kg x 11



Leg Extension (Machine)

Set 1: 103 kg x 10

Set 2: 103 kg x 10

Set 3: 103 kg x 11



Lying Leg Curl (Machine)

Set 1: 81 kg x 13

Set 2: 81 kg x 11

Set 3: 81 kg x 10

Set 4: 81 kg x 9



Hip Thrust (Machine)

Set 1: 60 kg x 12

Set 2: 70 kg x 12

Set 3: 70 kg x 11



Standing Calf Raise (Machine)

Set 1: 120 kg x 30

Set 2: 140 kg x 16

Set 3: 150 kg x 15

Set 4: 150 kg x 15



Calf Press (Machine)

Set 1: 200 kg x 15

Set 2: 200 kg x 16

Set 3: 200 kg x 14



@hevyapp

zak888 | Quad Focus Legs Day 3

zak888's workout

hevy.com

-- Training Mood & Energy (1-10): 9 - First time doing legs in the AM, great energy, great pumps.



2. Nutrition

------------

- Calories Consumed: 3806

- Macros

- Protein: 356g

- Carbs: 354g

- Fats: 90g

- Supplement Changes: Upped Telmisartan to 60mg been getting readings over 120/80 will monitor

- Hydration (Liters): 6L

- Notes: Pinned 2mg of Ascension Retatrutide this morning, took the edge of my appetite today, but no problem getting the food down.



3. Health Metrics

-----------------

- Weight: 97.5

- Resting Heart Rate: 68 BPM

- Blood Pressure: 131/74

- Blood Glucose: 4.4

- Mood / Mental State: Pretty flat today. - Going to stop AI and let everything settle.

- Pain / Injuries: None, clicking joints though.



4. Mindful Check

---------------

- Stress Level (1-10): 3

- Focus & Motivation (1-10): 8

- Mental Clarity: 5

- Overall Emotional State: Feel shit today, again - going to pull AI, let everything settle.



5. Sleep

--------

- Hours Slept: 6 hours

- Sleep Quality: 74 Score

- Bedtime / Wake Time: 10:02 - 4:45

- Sleep Interruptions: Up a few times last night

- Sleep Aids Used: My usual stack - upped glycine to 10g

- Notes: Sleep is trashed - I will let e2 settle, I have too much going on, I will pull AI and let everything settle in, I think my body is in a bit of chaos.



6. Body Check-In

----------------

- Visual Notes (Fat loss, muscle fullness, pump):

Pumps and fullness good, but softened up by the evening

- Strength Gains / Losses: Nearly a PR in every movement.

- Recovery Status: Recovering well, my body just isnt getting sore, but my mind is tired.

- Other Observations:

Oura numbers still shit, cannot seem to get anywhere with them, curious on DSIP, if anyone has any feedback if this would help me?

I know my body will settle, but right now its painful

with this sleep, started Ascension Peptides Reta today, will be keen to see how my Blood Sugar holds up as I titrate my GH. - The reta is defs good to go. I did not have that ravenous hunger today even with a decent day of training.

I really want to get dialled in before my week 4 bloods. I can tell this stack is working as I am looking great, getting stronger already but not feeling great - if anyone has any ideas?

1. Peds and Peps -
   ————————
2. - GSL Test P 60mg
3. -GSL Bold Ace 45mg
4. - GSL NPP 45mg
5. - GSL Gold Top HGH 3.5 IU
6. -Ascension Reta 2mg - will start this Monday
7. -Externally sourced MT2 500mcg

volume is intense brother