Approved Log Growing Log - Testosterone Equipoise NPP

[rustle]

Latest touchdown from the boys @Sassys Pharmaceuticals and @Sassy Rep ! appreciating all the support they have given me during my latest cycle. Now switching up to the Bold Cyp and Sus250 as i plan to transition to TRT dose from start of March.

 

[GHgut4life]

Latest touchdown from the boys @Sassys Pharmaceuticals and @Sassy Rep ! appreciating all the support they have given me during my latest cycle. Now switching up to the Bold Cyp and Sus250 as i plan to transition to TRT dose from start of March.

vials look nice brother
@rustle

 

[Sassy Rep]

Bloodwork came back yesterday. Overall its not as bad as i thought it was going to be, but its clear the EQ has taken it's toll.

• Red Blood Cell width is quite a bit above the threshold, despite having donated blood a couple of weeks ago.
• Liver and kidney markers are elevated, but not excessively. All other reading look acceptable.
• Cholesterol is good bar HDL which is too low. Im already on statins (though this is really for LDL) and have been doing light cardio with most workouts
• Homones:
  • Total T is up from my last bloods, but i've also been doing daily injections now so that was to be expected - Free T calculates to aroun 5100 pmol/L which is huge! @Sassys Pharmaceuticals @Sassy Rep gear really doing its thing!
  • Oestradiol reports a 122. This was not an LCMS test so i expect this value is significantly lower based on what i've seen the variance in other peoples bloods. This has ranged from 40-75% lower with LCMS readings

Based on these results i'll be adjusting my dosing for the next 6 weeks and re-testing at the end of cycle to see what impact it has made. New daily dosing will be:

• Test E: 0.35ml (612mg/wk)
• Deca: 0.15ml (210mg/wk)
• EQ: 0.1ml (140mg/wk)

Thursday 8th January 2026:

Training (8:30am):
Pull Ups: 10, 10, 7
Reverse grip lat pulldown: 35kg x 12, 60kg x 12
Seated Iso Lateral Row: 40kg x 12, 65kg x 12
Rear delt reverse fly: 33kg x 12, 47kg x 12
Upright Row: 17.5kg x 12, 28.75kg x 9
Face Pull: 15kg x 12, 25kg x 12, 28.75kg x 12
Behind Back Cable Bicep curl: 11.25kg x 12, 16.25kg x 10, 16.25kg x 7
DB Hammer curl: 12.5kg x 12, 20kg x 10
Cable Bicep Curl: 15kg x 12, 28.75kg x 15, 32.5kg x 8

General Health and Wellbeing:
Felt pretty good today. Most exercises i limited myself to one warmup set and then one set at max weight. This resulted in slight increases in the number of reps i could get out at max weight.
The wrist is feeling good, so added face pulls back in today without issue. Will monitor over the coming days and see if theres any flare ups, but considering i've been doing upright rows a while now, i think it should be fine.
Biceps felt STRONG today. New max on cable curls and hammer curls even after exhausting myself on behind the back cable curls so pretty happy with that.


Friday 9th January 2026:

Training (9:30am):
Leg Press: 105kg x 12, 135kg x 8
Deadlift: 60kg x 12, 100kg x 8, 100kg x 5 (left my straps at home)
Lying Leg Curl: 39kg x 12, 53kg x 10, 53kg x 8
Leg Extension: 46kg x 12, 68kg x 11, 75kg x 8
Hip Abduction: 35kg x 12, 49kg x 12, 36kg x 8
Standing Calf Raise: 105kg x 12, 145kg x 12, 185kg x 10
Cable Crunch: 40kg x 12, 40kg x 12, 40kg x 12
Leg Raises: 20, 14, 12

General Health and Wellbeing:
Sleep remains terrible. Wakeup consistently 2-3x a night. Its the middle of summer here and starting to get a bit hot at night. I've moved myself downstairs to the couch a couple of times just because theres such a big difference in room temps between the upstairs bedroom and downstairs.

I'm finding myself falling asleep at my desk for the last 3 days at around 1pm. I did some reading that potentially too high dose of MOTS-C can actually be detrimental. I've been taking 2mg each morning before trainging so will try dropping the MOTS-C tomorrow all together just to see what, if any effect that has.

I like it

 

[Sassy Rep]

Latest touchdown from the boys @Sassys Pharmaceuticals and @Sassy Rep ! appreciating all the support they have given me during my latest cycle. Now switching up to the Bold Cyp and Sus250 as i plan to transition to TRT dose from start of March.

Nice

 

[rustle]

Monday 19th January 2026:

Training (6am):
Pull Ups: 12, 10, 9
Reverse grip lat pulldown: 35kg x 12, 68kg x 8
Seated Iso Lateral Row: 40kg x 12, 70kg x 10
Rear delt reverse fly: 33kg x 12, 61kg x 10
Upright Row: 17.5kg x 12, 28.75kg x 10
Face Pull: 15kg x 12, 25kg x 12, 28.75kg x 12
Behind Back Cable Bicep curl: 11.25kg x 12, 16.25kg x 10, 16.25kg x 8
DB Hammer curl: 12.5kg x 12, 17.5kg x 12, 17.5kg x 10
Cable Bicep Curl: 15kg x 12, 28.75kg x 12, 32.5kg x 9

General Health and Wellbeing:
Only got 4 hours sleep last night. Felt pretty weak in the gym today. Strength and endurance were both down in general today.


Tuesday 20th January 2026:

Training (6am):
Leg Press: 105kg x 12, 135kg x 8
Deadlift: 60kg x 12, 100kg x 12, 100kg x 8
Lying Leg Curl: 39kg x 12, 53kg x 10, 53kg x 8
Leg Extension: 46kg x 12, 68kg x 11, 75kg x 8
Hip Abduction: 35kg x 12, 49kg x 12, 36kg x 8
Standing Calf Raise: 105kg x 12, 145kg x 12, 185kg x 10
Cable Crunch: 40kg x 12, 40kg x 12, 40kg x 12
Leg Raises: 20, 15, 15

General Health and Wellbeing:
Again only 4 hours sleep. was an OK session but nothing really improved. Sleep deprivation has got the better of me. I arrived at work around 8:30am and just slept in the car for an hour as i was nearly falling asleep on the drive there. By 1pm i was nearly asleep at my desk so went and had another nap for 30mins in the car. Something has to change here, its not good.

 

[GHgut4life]

Monday 19th January 2026:

Training (6am):
Pull Ups: 12, 10, 9
Reverse grip lat pulldown: 35kg x 12, 68kg x 8
Seated Iso Lateral Row: 40kg x 12, 70kg x 10
Rear delt reverse fly: 33kg x 12, 61kg x 10
Upright Row: 17.5kg x 12, 28.75kg x 10
Face Pull: 15kg x 12, 25kg x 12, 28.75kg x 12
Behind Back Cable Bicep curl: 11.25kg x 12, 16.25kg x 10, 16.25kg x 8
DB Hammer curl: 12.5kg x 12, 17.5kg x 12, 17.5kg x 10
Cable Bicep Curl: 15kg x 12, 28.75kg x 12, 32.5kg x 9

General Health and Wellbeing:
Only got 4 hours sleep last night. Felt pretty weak in the gym today. Strength and endurance were both down in general today.


Tuesday 20th January 2026:

Training (6am):
Leg Press: 105kg x 12, 135kg x 8
Deadlift: 60kg x 12, 100kg x 12, 100kg x 8
Lying Leg Curl: 39kg x 12, 53kg x 10, 53kg x 8
Leg Extension: 46kg x 12, 68kg x 11, 75kg x 8
Hip Abduction: 35kg x 12, 49kg x 12, 36kg x 8
Standing Calf Raise: 105kg x 12, 145kg x 12, 185kg x 10
Cable Crunch: 40kg x 12, 40kg x 12, 40kg x 12
Leg Raises: 20, 15, 15

General Health and Wellbeing:
Again only 4 hours sleep. was an OK session but nothing really improved. Sleep deprivation has got the better of me. I arrived at work around 8:30am and just slept in the car for an hour as i was nearly falling asleep on the drive there. By 1pm i was nearly asleep at my desk so went and had another nap for 30mins in the car. Something has to change here, its not good.

back training like a pro brother but bad sleep

 

[RoySimpson]

Monday 19th January 2026:

Training (6am):
Pull Ups: 12, 10, 9
Reverse grip lat pulldown: 35kg x 12, 68kg x 8
Seated Iso Lateral Row: 40kg x 12, 70kg x 10
Rear delt reverse fly: 33kg x 12, 61kg x 10
Upright Row: 17.5kg x 12, 28.75kg x 10
Face Pull: 15kg x 12, 25kg x 12, 28.75kg x 12
Behind Back Cable Bicep curl: 11.25kg x 12, 16.25kg x 10, 16.25kg x 8
DB Hammer curl: 12.5kg x 12, 17.5kg x 12, 17.5kg x 10
Cable Bicep Curl: 15kg x 12, 28.75kg x 12, 32.5kg x 9

General Health and Wellbeing:
Only got 4 hours sleep last night. Felt pretty weak in the gym today. Strength and endurance were both down in general today.


Tuesday 20th January 2026:

Training (6am):
Leg Press: 105kg x 12, 135kg x 8
Deadlift: 60kg x 12, 100kg x 12, 100kg x 8
Lying Leg Curl: 39kg x 12, 53kg x 10, 53kg x 8
Leg Extension: 46kg x 12, 68kg x 11, 75kg x 8
Hip Abduction: 35kg x 12, 49kg x 12, 36kg x 8
Standing Calf Raise: 105kg x 12, 145kg x 12, 185kg x 10
Cable Crunch: 40kg x 12, 40kg x 12, 40kg x 12
Leg Raises: 20, 15, 15

General Health and Wellbeing:
Again only 4 hours sleep. was an OK session but nothing really improved. Sleep deprivation has got the better of me. I arrived at work around 8:30am and just slept in the car for an hour as i was nearly falling asleep on the drive there. By 1pm i was nearly asleep at my desk so went and had another nap for 30mins in the car. Something has to change here, its not good.

@rustle Awesome training right here bro!

 

[Mobster]

Watch your overall volume. It's 24 sets total tight now

 

[SteveSmi]

Monday 19th January 2026:

Training (6am):
Pull Ups: 12, 10, 9
Reverse grip lat pulldown: 35kg x 12, 68kg x 8
Seated Iso Lateral Row: 40kg x 12, 70kg x 10
Rear delt reverse fly: 33kg x 12, 61kg x 10
Upright Row: 17.5kg x 12, 28.75kg x 10
Face Pull: 15kg x 12, 25kg x 12, 28.75kg x 12
Behind Back Cable Bicep curl: 11.25kg x 12, 16.25kg x 10, 16.25kg x 8
DB Hammer curl: 12.5kg x 12, 17.5kg x 12, 17.5kg x 10
Cable Bicep Curl: 15kg x 12, 28.75kg x 12, 32.5kg x 9

General Health and Wellbeing:
Only got 4 hours sleep last night. Felt pretty weak in the gym today. Strength and endurance were both down in general today.


Tuesday 20th January 2026:

Training (6am):
Leg Press: 105kg x 12, 135kg x 8
Deadlift: 60kg x 12, 100kg x 12, 100kg x 8
Lying Leg Curl: 39kg x 12, 53kg x 10, 53kg x 8
Leg Extension: 46kg x 12, 68kg x 11, 75kg x 8
Hip Abduction: 35kg x 12, 49kg x 12, 36kg x 8
Standing Calf Raise: 105kg x 12, 145kg x 12, 185kg x 10
Cable Crunch: 40kg x 12, 40kg x 12, 40kg x 12
Leg Raises: 20, 15, 15

General Health and Wellbeing:
Again only 4 hours sleep. was an OK session but nothing really improved. Sleep deprivation has got the better of me. I arrived at work around 8:30am and just slept in the car for an hour as i was nearly falling asleep on the drive there. By 1pm i was nearly asleep at my desk so went and had another nap for 30mins in the car. Something has to change here, its not good.

@rustle Damn man, that really sucks that you're only getting four hours of sleep. Definitely something needs to change man. I'm not really sure where to start. Are you consuming any caffeine during the day? I can't remember if you talked about that earlier in the thread but that could be a big issue.

 

[ROIDDERS]

Monday 19th January 2026:

Training (6am):
Pull Ups: 12, 10, 9
Reverse grip lat pulldown: 35kg x 12, 68kg x 8
Seated Iso Lateral Row: 40kg x 12, 70kg x 10
Rear delt reverse fly: 33kg x 12, 61kg x 10
Upright Row: 17.5kg x 12, 28.75kg x 10
Face Pull: 15kg x 12, 25kg x 12, 28.75kg x 12
Behind Back Cable Bicep curl: 11.25kg x 12, 16.25kg x 10, 16.25kg x 8
DB Hammer curl: 12.5kg x 12, 17.5kg x 12, 17.5kg x 10
Cable Bicep Curl: 15kg x 12, 28.75kg x 12, 32.5kg x 9

General Health and Wellbeing:
Only got 4 hours sleep last night. Felt pretty weak in the gym today. Strength and endurance were both down in general today.


Tuesday 20th January 2026:

Training (6am):
Leg Press: 105kg x 12, 135kg x 8
Deadlift: 60kg x 12, 100kg x 12, 100kg x 8
Lying Leg Curl: 39kg x 12, 53kg x 10, 53kg x 8
Leg Extension: 46kg x 12, 68kg x 11, 75kg x 8
Hip Abduction: 35kg x 12, 49kg x 12, 36kg x 8
Standing Calf Raise: 105kg x 12, 145kg x 12, 185kg x 10
Cable Crunch: 40kg x 12, 40kg x 12, 40kg x 12
Leg Raises: 20, 15, 15

General Health and Wellbeing:
Again only 4 hours sleep. was an OK session but nothing really improved. Sleep deprivation has got the better of me. I arrived at work around 8:30am and just slept in the car for an hour as i was nearly falling asleep on the drive there. By 1pm i was nearly asleep at my desk so went and had another nap for 30mins in the car. Something has to change here, its not good.

Good job getting in a workout even though your sleep is pretty crappy. You're just not going to have much strength off a bad night's sleep and especially off consistent bad sleep. Hopefully you get that fixed. Maybe get a nap later today. @rustle

 

[2Thick]

Good job on a training. I like that you're hitting it hot and heavy early in the morning, getting it out of the way. @rustle this frees up your day.

Monday 19th January 2026:

Training (6am):
Pull Ups: 12, 10, 9
Reverse grip lat pulldown: 35kg x 12, 68kg x 8
Seated Iso Lateral Row: 40kg x 12, 70kg x 10
Rear delt reverse fly: 33kg x 12, 61kg x 10
Upright Row: 17.5kg x 12, 28.75kg x 10
Face Pull: 15kg x 12, 25kg x 12, 28.75kg x 12
Behind Back Cable Bicep curl: 11.25kg x 12, 16.25kg x 10, 16.25kg x 8
DB Hammer curl: 12.5kg x 12, 17.5kg x 12, 17.5kg x 10
Cable Bicep Curl: 15kg x 12, 28.75kg x 12, 32.5kg x 9

General Health and Wellbeing:
Only got 4 hours sleep last night. Felt pretty weak in the gym today. Strength and endurance were both down in general today.


Tuesday 20th January 2026:

Training (6am):
Leg Press: 105kg x 12, 135kg x 8
Deadlift: 60kg x 12, 100kg x 12, 100kg x 8
Lying Leg Curl: 39kg x 12, 53kg x 10, 53kg x 8
Leg Extension: 46kg x 12, 68kg x 11, 75kg x 8
Hip Abduction: 35kg x 12, 49kg x 12, 36kg x 8
Standing Calf Raise: 105kg x 12, 145kg x 12, 185kg x 10
Cable Crunch: 40kg x 12, 40kg x 12, 40kg x 12
Leg Raises: 20, 15, 15

General Health and Wellbeing:
Again only 4 hours sleep. was an OK session but nothing really improved. Sleep deprivation has got the better of me. I arrived at work around 8:30am and just slept in the car for an hour as i was nearly falling asleep on the drive there. By 1pm i was nearly asleep at my desk so went and had another nap for 30mins in the car. Something has to change here, its not good.

 

[CEO]

@rustle Bro, I like how you start off with some pull-ups. That's the way it should be done and you should pump it like you are Sirius

Monday 19th January 2026:

Training (6am):
Pull Ups: 12, 10, 9
Reverse grip lat pulldown: 35kg x 12, 68kg x 8
Seated Iso Lateral Row: 40kg x 12, 70kg x 10
Rear delt reverse fly: 33kg x 12, 61kg x 10
Upright Row: 17.5kg x 12, 28.75kg x 10
Face Pull: 15kg x 12, 25kg x 12, 28.75kg x 12
Behind Back Cable Bicep curl: 11.25kg x 12, 16.25kg x 10, 16.25kg x 8
DB Hammer curl: 12.5kg x 12, 17.5kg x 12, 17.5kg x 10
Cable Bicep Curl: 15kg x 12, 28.75kg x 12, 32.5kg x 9

General Health and Wellbeing:
Only got 4 hours sleep last night. Felt pretty weak in the gym today. Strength and endurance were both down in general today.


Tuesday 20th January 2026:

Training (6am):
Leg Press: 105kg x 12, 135kg x 8
Deadlift: 60kg x 12, 100kg x 12, 100kg x 8
Lying Leg Curl: 39kg x 12, 53kg x 10, 53kg x 8
Leg Extension: 46kg x 12, 68kg x 11, 75kg x 8
Hip Abduction: 35kg x 12, 49kg x 12, 36kg x 8
Standing Calf Raise: 105kg x 12, 145kg x 12, 185kg x 10
Cable Crunch: 40kg x 12, 40kg x 12, 40kg x 12
Leg Raises: 20, 15, 15

General Health and Wellbeing:
Again only 4 hours sleep. was an OK session but nothing really improved. Sleep deprivation has got the better of me. I arrived at work around 8:30am and just slept in the car for an hour as i was nearly falling asleep on the drive there. By 1pm i was nearly asleep at my desk so went and had another nap for 30mins in the car. Something has to change here, its not good.

 

[Ulter]

Monday 19th January 2026:

Training (6am):
Pull Ups: 12, 10, 9
Reverse grip lat pulldown: 35kg x 12, 68kg x 8
Seated Iso Lateral Row: 40kg x 12, 70kg x 10
Rear delt reverse fly: 33kg x 12, 61kg x 10
Upright Row: 17.5kg x 12, 28.75kg x 10
Face Pull: 15kg x 12, 25kg x 12, 28.75kg x 12
Behind Back Cable Bicep curl: 11.25kg x 12, 16.25kg x 10, 16.25kg x 8
DB Hammer curl: 12.5kg x 12, 17.5kg x 12, 17.5kg x 10
Cable Bicep Curl: 15kg x 12, 28.75kg x 12, 32.5kg x 9

General Health and Wellbeing:
Only got 4 hours sleep last night. Felt pretty weak in the gym today. Strength and endurance were both down in general today.


Tuesday 20th January 2026:

Training (6am):
Leg Press: 105kg x 12, 135kg x 8
Deadlift: 60kg x 12, 100kg x 12, 100kg x 8
Lying Leg Curl: 39kg x 12, 53kg x 10, 53kg x 8
Leg Extension: 46kg x 12, 68kg x 11, 75kg x 8
Hip Abduction: 35kg x 12, 49kg x 12, 36kg x 8
Standing Calf Raise: 105kg x 12, 145kg x 12, 185kg x 10
Cable Crunch: 40kg x 12, 40kg x 12, 40kg x 12
Leg Raises: 20, 15, 15

General Health and Wellbeing:
Again only 4 hours sleep. was an OK session but nothing really improved. Sleep deprivation has got the better of me. I arrived at work around 8:30am and just slept in the car for an hour as i was nearly falling asleep on the drive there. By 1pm i was nearly asleep at my desk so went and had another nap for 30mins in the car. Something has to change here, its not good.

Heck of a job on this buddy. Even though you're not getting a lot of sleep, you're still showing that you are unstoppable. Hopefully the sleep pattern gets better though. @rustle

 

[ballin2504]

Monday 19th January 2026:

Training (6am):
Pull Ups: 12, 10, 9
Reverse grip lat pulldown: 35kg x 12, 68kg x 8
Seated Iso Lateral Row: 40kg x 12, 70kg x 10
Rear delt reverse fly: 33kg x 12, 61kg x 10
Upright Row: 17.5kg x 12, 28.75kg x 10
Face Pull: 15kg x 12, 25kg x 12, 28.75kg x 12
Behind Back Cable Bicep curl: 11.25kg x 12, 16.25kg x 10, 16.25kg x 8
DB Hammer curl: 12.5kg x 12, 17.5kg x 12, 17.5kg x 10
Cable Bicep Curl: 15kg x 12, 28.75kg x 12, 32.5kg x 9

General Health and Wellbeing:
Only got 4 hours sleep last night. Felt pretty weak in the gym today. Strength and endurance were both down in general today.


Tuesday 20th January 2026:

Training (6am):
Leg Press: 105kg x 12, 135kg x 8
Deadlift: 60kg x 12, 100kg x 12, 100kg x 8
Lying Leg Curl: 39kg x 12, 53kg x 10, 53kg x 8
Leg Extension: 46kg x 12, 68kg x 11, 75kg x 8
Hip Abduction: 35kg x 12, 49kg x 12, 36kg x 8
Standing Calf Raise: 105kg x 12, 145kg x 12, 185kg x 10
Cable Crunch: 40kg x 12, 40kg x 12, 40kg x 12
Leg Raises: 20, 15, 15

General Health and Wellbeing:
Again only 4 hours sleep. was an OK session but nothing really improved. Sleep deprivation has got the better of me. I arrived at work around 8:30am and just slept in the car for an hour as i was nearly falling asleep on the drive there. By 1pm i was nearly asleep at my desk so went and had another nap for 30mins in the car. Something has to change here, its not good.

@rustle great update man. Looks like you’re doing great

 

[Sassy Rep]

Monday 19th January 2026:

Training (6am):
Pull Ups: 12, 10, 9
Reverse grip lat pulldown: 35kg x 12, 68kg x 8
Seated Iso Lateral Row: 40kg x 12, 70kg x 10
Rear delt reverse fly: 33kg x 12, 61kg x 10
Upright Row: 17.5kg x 12, 28.75kg x 10
Face Pull: 15kg x 12, 25kg x 12, 28.75kg x 12
Behind Back Cable Bicep curl: 11.25kg x 12, 16.25kg x 10, 16.25kg x 8
DB Hammer curl: 12.5kg x 12, 17.5kg x 12, 17.5kg x 10
Cable Bicep Curl: 15kg x 12, 28.75kg x 12, 32.5kg x 9

General Health and Wellbeing:
Only got 4 hours sleep last night. Felt pretty weak in the gym today. Strength and endurance were both down in general today.


Tuesday 20th January 2026:

Training (6am):
Leg Press: 105kg x 12, 135kg x 8
Deadlift: 60kg x 12, 100kg x 12, 100kg x 8
Lying Leg Curl: 39kg x 12, 53kg x 10, 53kg x 8
Leg Extension: 46kg x 12, 68kg x 11, 75kg x 8
Hip Abduction: 35kg x 12, 49kg x 12, 36kg x 8
Standing Calf Raise: 105kg x 12, 145kg x 12, 185kg x 10
Cable Crunch: 40kg x 12, 40kg x 12, 40kg x 12
Leg Raises: 20, 15, 15

General Health and Wellbeing:
Again only 4 hours sleep. was an OK session but nothing really improved. Sleep deprivation has got the better of me. I arrived at work around 8:30am and just slept in the car for an hour as i was nearly falling asleep on the drive there. By 1pm i was nearly asleep at my desk so went and had another nap for 30mins in the car. Something has to change here, its not good.

Good job bro, you must keep your log up to date!

 

[rustle]

Thursday 26th Jan 2026:

Training (8:30pm):

DB Bench: 40kg x 15, 80kg x 7, 80kg x 5
Pec Dec: 54kg x 12, 96kg x 9, 96kg x 6
Chest Dip: 25, 20, 20
Low Cable Crossovers: 13.75kg x 15, 18.75kg x 7, 19.75kg x 7
Lateral Raise: 10kg x 15, 10kg x 12, 15kg x 10
Tricep Pushdow: 25kg x 15, 43.75kg x 8, 43.75kg x 10
Overhead Cable Tricep Extension: 12.5kg x 15, 21.25kg x 10, 21.25kg x 10
Cable Crunch: 40kg x 20, 40kg x 20, 40kg x 20

General Health and Wellbeing:
Trained at night today. Experimenting with how sleep is affected. I actually got a pretty solid 6hrs of straight sleep last night. I think this is because i KNEW i didnt have to wake up early so part of that "wakeup anxiety" was no longer there. Then again it could have just been a one-off.
I actually felt pretty weak while training though. I dont think trying to get a session in after a long day is my ideal timing, i feel better training in the morning.

Saturday 30th January 2026:

Training (8:30am):
Pull Ups: 12, 10, 8
Reverse grip lat pulldown: 40kg x 12, 70kg x 8, 70kg x 7
Seated Iso Lateral Row: 40kg x 12, 65kg x 12
Shoulder press: 32kg x 15, 60kg x 8, 60kg x 7
Rear delt reverse fly: 40kg x 12, 61kg x 9, 61kg x 8
Upright Row: 21.25kg x 12, 32.5kg x 12
Face Pull: 15kg x 12, 25kg x 12, 32.5kg x 10
Behind Back Cable Bicep curl: 13.75kg x 12, 16.25kg x 11, 16.25kg x 10
DB Hammer curl: 12.5kg x 12, 12.5kg x 12, 15kg x 12
Cable Bicep Curl: 15kg x 15, 32.5kg x 7

General Health and Wellbeing:
Got another solid sleep last night. I knew i was going to train a little later in the morning that usual and im really starting to believe my poor sleep is largely attributed to wakeup anxiety associated with my usual 6am sessions. Need to figure out a way to get around that some how

 

[rustle]

Fun fact: I've been tracking my weight and bodyfat % using some "fairly" expensive withings smart scales since i started my journey back in April last year. I always thought the scales read high bf. I started at 93kg and it reported 33.8% bodyfat. I was definitely fat, but i didnt think it was accurate.

Anyway they've been reporting only as low as 23% and given i have abs visibly starting to show i knew it was wrong and just assumed a 7% correction factor. I was exploring the app over the weekend and realised i had set my gender to female instead of male. After correcting that, i jumped on the scales this morning and lo and behold, its now reporting 75kg and 15.1% bf which i think is now pretty close to true.

TLDR; if you want to get lean, dont be a woman

 

[Sassy Rep]

Thursday 26th Jan 2026:

Training (8:30pm):

DB Bench: 40kg x 15, 80kg x 7, 80kg x 5
Pec Dec: 54kg x 12, 96kg x 9, 96kg x 6
Chest Dip: 25, 20, 20
Low Cable Crossovers: 13.75kg x 15, 18.75kg x 7, 19.75kg x 7
Lateral Raise: 10kg x 15, 10kg x 12, 15kg x 10
Tricep Pushdow: 25kg x 15, 43.75kg x 8, 43.75kg x 10
Overhead Cable Tricep Extension: 12.5kg x 15, 21.25kg x 10, 21.25kg x 10
Cable Crunch: 40kg x 20, 40kg x 20, 40kg x 20

General Health and Wellbeing:
Trained at night today. Experimenting with how sleep is affected. I actually got a pretty solid 6hrs of straight sleep last night. I think this is because i KNEW i didnt have to wake up early so part of that "wakeup anxiety" was no longer there. Then again it could have just been a one-off.
I actually felt pretty weak while training though. I dont think trying to get a session in after a long day is my ideal timing, i feel better training in the morning.

Saturday 30th January 2026:

Training (8:30am):
Pull Ups: 12, 10, 8
Reverse grip lat pulldown: 40kg x 12, 70kg x 8, 70kg x 7
Seated Iso Lateral Row: 40kg x 12, 65kg x 12
Shoulder press: 32kg x 15, 60kg x 8, 60kg x 7
Rear delt reverse fly: 40kg x 12, 61kg x 9, 61kg x 8
Upright Row: 21.25kg x 12, 32.5kg x 12
Face Pull: 15kg x 12, 25kg x 12, 32.5kg x 10
Behind Back Cable Bicep curl: 13.75kg x 12, 16.25kg x 11, 16.25kg x 10
DB Hammer curl: 12.5kg x 12, 12.5kg x 12, 15kg x 12
Cable Bicep Curl: 15kg x 15, 32.5kg x 7

General Health and Wellbeing:
Got another solid sleep last night. I knew i was going to train a little later in the morning that usual and im really starting to believe my poor sleep is largely attributed to wakeup anxiety associated with my usual 6am sessions. Need to figure out a way to get around that some how

Fun fact: I've been tracking my weight and bodyfat % using some "fairly" expensive withings smart scales since i started my journey back in April last year. I always thought the scales read high bf. I started at 93kg and it reported 33.8% bodyfat. I was definitely fat, but i didnt think it was accurate.

Anyway they've been reporting only as low as 23% and given i have abs visibly starting to show i knew it was wrong and just assumed a 7% correction factor. I was exploring the app over the weekend and realised i had set my gender to female instead of male. After correcting that, i jumped on the scales this morning and lo and behold, its now reporting 75kg and 15.1% bf which i think is now pretty close to true.

TLDR; if you want to get lean, dont be a woman

Kicking goals bro