Approved Log Recomp Fat loss Cycle Log with US-Pharmacies

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/4/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
7 hours

WEIGH IN
197.6 lbs (fasted)


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain

• Ebiom TB-500 — 250 mcg daily

• Ebiom SLU-PP-332 — 60 mg daily

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26

• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week

US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss


DOSING SCHEDULE

Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg

Wednesday:
• Retatrutide — 3 mg


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — BACK / ARMS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


EXERCISE #1 — ISO-LATERAL PULLDOWN MACHINE
Supinated Grip

Warmup:
60 lbs per arm x 20
80 lbs per arm x 10

Set #1:
120 lbs per arm x 8

Set #2:
110 lbs per arm x 7

Set #3:
110 lbs per arm x 6


EXERCISE #2 — SEATED CABLE ROWS
Close Grip

Set #1:
160 lbs x 12

Set #2:
197.5 lbs x 7

Set #3:
172.5 lbs x 9
↳ Dropset: 147.5 lbs x 10


EXERCISE #3 — DIPS

Set #1:
BW x 25

Set #2:
BW x 23

Set #3:
BW x 21

TOTAL: 69 BODYWEIGHT DIPS


EXERCISE #4 — STANDING CABLE
OVERHEAD TRICEP EXTENSIONS

Set #1:
35 lbs x 20

Set #2:
42.5 lbs x 13

Set #3:
55 lbs x 9
↳ Dropset: 35 lbs x 14


EXERCISE #5 — STANDING DB CURLS

Set #1:
35's x 15

Set #2:
40's x 10

Set #3:
50's x 5
↳ Dropset: 40's x 3
↳ Dropset: 35's x 5


EXERCISE #6 — PREACHER CURLS

Set #1:
45 lbs x 15

Set #2:
45 lbs x 11


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


MEAL #1

4 whole eggs
1 cup egg whites
1 slice sourdough bread
⅓ cup dry oatmeal
93 g blueberries
13 g honey

Meal Totals:
Calories: ~654 kcal
Protein: ~46 g
Total Carbs: ~70 g
Net Carbs: ~63 g
Fiber: ~7 g
Fat: ~22 g


MEAL #2

252 g cooked chicken breast
278 g cooked basmati rice

Meal Totals:
Calories: ~777 kcal
Protein: ~86 g
Total Carbs: ~78 g
Net Carbs: ~77 g
Fiber: ~1 g
Fat: ~10 g


MEAL #3

279 g cooked chicken breast
305 g cooked rice

Meal Totals:
Calories: ~857 kcal
Protein: ~95 g
Total Carbs: ~85 g
Net Carbs: ~84 g
Fiber: ~1 g
Fat: ~11 g


SNACK

200 g nonfat Greek yogurt
81 g blueberries
143 g homemade high-protein peanut butter
2 low-carb tortillas

Snack Totals:
Calories: ~491 kcal
Protein: ~52 g
Total Carbs: ~91 g
Net Carbs: ~52 g
Fiber: ~39 g
Fat: ~12 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: ~2,779 kcal
Protein: ~279 g
Total Carbs: ~324 g
Net Carbs: ~276 g
Fiber: ~48 g
Fat: ~55 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

BACK + ARMS — EXTRA VOLUME DAY

Iso-Lateral Pulldown:
120 lbs per arm x 8

Seated Cable Row:
197.5 lbs x 7

Bodyweight Dips:
25 + 23 + 21
69 TOTAL REPS

Standing DB Curls:
50's x 5
↳ 40's x 3
↳ 35's x 5

With the day off from work, I had room to get more training volume in than I normally would.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Day off from work today, so I was able to get a little more volume in than normal.

Usually I would've just trained arms today, but I worked out with my girlfriend and she wanted to hit some back too — so why not?

Started with back, getting in iso-lateral pulldowns and close-grip seated cable rows before moving into arms.

For triceps, I knocked out 69 total bodyweight dips across three sets before moving into standing cable overhead extensions.

Biceps finished with standing dumbbell curls, working up to 50's x 5 followed by a double dropset, then preacher curls to finish everything off.

Nutrition finished at approximately 2,779 calories with 279 g of protein, 276 g of net carbs, and 55 g of fat.

Bodyweight came in at 197.6 lbs fasted — the lowest weigh-in I've logged during this recent stretch.

A little extra volume, a training partner for the day, and another workout in the books.

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/5/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
7 hours

WEIGH IN
201.2 lbs (fasted)


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain

• Ebiom TB-500 — 250 mcg daily

• Ebiom SLU-PP-332 — 60 mg daily

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26

• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week

US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss


DOSING SCHEDULE

Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg

Wednesday:
• Retatrutide — 3 mg


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


EXERCISE #1 — SEATED LEG CURLS

Warmup:
85 lbs x 25
140 lbs x 12

Set #1:
180 lbs x 11.5

Set #2:
210 lbs x 5
↳ Dropset: 165 lbs x 5
↳ Dropset: 115 lbs x 9

Set #3:
180 lbs x 8
↳ Dropset: 135 lbs x 12


EXERCISE #2 — LEG PRESS

Warmup:
298 lbs x 20
388 lbs x 12

Set #1:
478 lbs x 20
↳ + 30 Calf Extensions

Set #2:
568 lbs x 15
↳ Dropset: 478 lbs x 12
↳ + 26 Calf Extensions


EXERCISE #3 — QUAD EXTENSIONS

Set #1:
70 lbs x 30

Set #2:
90 lbs x 26

Set #3:
105 lbs x 23


EXERCISE #4 — HIP ADDUCTION

Set #1:
160 lbs x 30

Set #2:
190 lbs x 26

Set #3:
220 lbs x 23

Set #4:
260 lbs x 10


EXERCISE #5 — HIP ABDUCTORS

Set #1:
140 lbs x 12

Set #2:
160 lbs x 10

Set #3:
160 lbs x 8


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


MEAL #1

5 whole eggs
1.25 cups egg whites
2 slices sourdough bread
⅓ cup dry oatmeal
92 g blueberries
14 g honey

Meal Totals:
Calories: ~870 kcal
Protein: ~61 g
Total Carbs: ~91 g
Net Carbs: ~84 g
Fiber: ~7 g
Fat: ~27 g


MEALS #2–3

378 g cooked 93/7 ground beef
483 g cooked basmati rice

Combined Totals:
Calories: ~1,260 kcal
Protein: ~110 g
Total Carbs: ~135 g
Net Carbs: ~133 g
Fiber: ~2 g
Fat: ~28 g


MEAL #4 — POST WORKOUT

300 g nonfat Greek yogurt
1 scoop protein powder
63 g blueberries
175 g homemade high-protein peanut butter
14 g honey

Meal Totals:
Calories: ~639 kcal
Protein: ~83 g
Total Carbs: ~79 g
Net Carbs: ~67 g
Fiber: ~12 g
Fat: ~10 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: ~2,769 kcal
Protein: ~254 g
Total Carbs: ~305 g
Net Carbs: ~284 g
Fiber: ~21 g
Fat: ~65 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

HIGH-REP LEG PRESS WORK

478 lbs x 20
↳ + 30 Calf Extensions

568 lbs x 15
↳ Dropset: 478 lbs x 12
↳ + 26 Calf Extensions

Despite training after a physically demanding day at the tire shop, I still pushed through a high-rep leg session with plenty of volume.

Finished the session with:

• 3 working sequences on seated leg curls
• 2 heavy/high-rep leg press sets
• 56 calf extensions
• 79 total quad-extension reps
• 89 total hip-adduction reps
• 30 total hip-abductor reps


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

I couldn't believe how quickly my weight rebounded after just one day off from work — from 197.6 lbs to 201.2 lbs.

My job at the tire shop definitely has a major impact on my daily activity and energy expenditure, although a bodyweight swing this large over such a short period is almost certainly influenced heavily by water, glycogen, and food volume rather than body fat.

I couldn't get into the gym until AFTER work today, and it was a really busy day at the tire shop. By the time I finished work, I was already tired.

I sucked it up and made myself go anyway.

I definitely didn't perform at my best today, but that wasn't the point. I showed up and gave the workout the best effort I had available.

Rather than chasing maximum weight, I got a lot of productive volume in — including 478 lbs x 20 and 568 lbs x 15 on the leg press, followed by a dropset at 478 lbs x 12.

Nutrition finished at approximately 2,769 calories with 254 g of protein, 284 g of net carbs, and 65 g of fat.

Bodyweight: 201.2 lbs

Some days are about breaking records.
Some days are about showing up when you really don't feel like it.

Today was the second one.