Approved Log Cutting Cycle Food Log sponsored by US-Pharmacies
- Thread starter Dopeless
- Start date
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 10/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
9.5 hours
WEIGH IN
194.4 lbs
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
BODY MEASUREMENTS — 10/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PREVIOUS: 7/29/26
CURRENT: 10/8/26
CHEST
Previous: Not recorded
Current: 43.00"
Change: New baseline
WAIST
Previous: 37.50"
Current: 35.25"
Change: -2.25"
LEFT ARM (FLEXED)
Previous: 16.50"
Current: 16.00"
Change: -0.50"
RIGHT ARM (FLEXED)
Previous: Not recorded
Current: 15.50"
Difference from left: -0.50"
THIGHS
Previous: 23.00"
Current: 23.25"
Change: +0.25"
TIME BETWEEN MEASUREMENTS
71 days — approximately 10 weeks
MEASUREMENT NOTES:
• Previous measurements taken in afternoon.
• Current measurements taken first thing
in the morning, fasted.
• Future measurements will be taken under
consistent conditions.
• Chest measurement established as a new
baseline for future comparisons.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
INJECTION SCHEDULE — EVERY OTHER DAY (EOD)
Monday:
Testosterone + Equipoise
Wednesday:
Testosterone only
Friday:
Testosterone + Equipoise
Sunday:
Testosterone only
Tuesday:
Testosterone + Equipoise
Thursday:
Testosterone only
Saturday:
Testosterone + Equipoise
Then repeat EOD rotation
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — CHEST / SHOULDERS / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Returned to train chest, shoulders and
triceps after the October 7 session was
interrupted by work.
EXERCISE #1 — FLAT BB BENCH PRESS
Warmup:
95 lbs x 20
185 lbs x 6
Set #1:
225 lbs x 6
Set #2:
225 lbs x 6
↳ Dropset: 135 lbs x 15
Set #3:
185 lbs x 8
↳ Dropset: 135 lbs x 8
EXERCISE #2 — MACHINE SHOULDER PRESS
Warmup:
150 lbs x 10
Set #1:
240 lbs x 6
Set #2:
240 lbs x 5
↳ Dropset: 190 lbs x 6
Set #3:
190 lbs x 8
EXERCISE #3 — BODYWEIGHT DIPS
Set #1:
BW x 25
Set #2:
BW x 15
Set #3:
BW x 12
TOTAL: 52 BODYWEIGHT DIPS
EXERCISE #4 — MACHINE FLYS
Set #1:
250 lbs x 11
Set #2:
250 lbs x 8
Set #3:
220 lbs x 10
EXERCISE #5 — SUPERSET
CABLE LATERAL RAISES
+
SINGLE-ARM CABLE PUSHDOWNS
Set #1:
22.5 lbs x 13 / 35 lbs x 15
Set #2:
22.5 lbs x 11 / 35 lbs x 13
Set #3:
22.5 lbs x 10 / 35 lbs x 11
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — 10/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
Foods:
6 whole eggs
1 cup egg whites
308 g cooked yams
Meal Totals:
Calories: 838 kcal
Protein: 69 g
Total Carbs: 68 g
Net Carbs: 59 g
Fiber: 9 g
Fat: 30 g
MEAL #2
Foods:
300 g cooked 93/7 ground turkey
378 g cooked yams
Meal Totals:
Calories: 794 kcal
Protein: 88 g
Total Carbs: 78 g
Net Carbs: 67 g
Fiber: 11 g
Fat: 21 g
MEAL #3 — POST-WORKOUT
Foods:
232 g cooked 93/7 ground turkey
299 g cooked basmati rice
177 g apple
Meal Totals:
Calories: 829 kcal
Protein: 72 g
Total Carbs: 108 g
Net Carbs: 103 g
Fiber: 5 g
Fat: 16 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS — REPORTED
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: 2,461 kcal
Protein: 229 g
Total Carbs: 254 g
Net Carbs: 229 g
Fiber: 25 g
Fat: 67 g
Note: Original calculated estimates retained.
Calorie/macro discrepancy remains unaudited.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CONSUMED GOAL
Calories 2,461 2,750
Protein 229 g 250 g
Total Carbs 254 g 267 g
Fiber 25 g 30 g
Fat 67 g 76 g
DIFFERENCE FROM GOALS
Calories: 289 kcal under
Protein: 21 g under
Total Carbs: 13 g under
Fiber: 5 g under
Fat: 9 g under
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
FLAT BARBELL BENCH PRESS
225 lbs x 6
225 lbs x 6
↳ Dropset: 135 lbs x 15
MACHINE SHOULDER PRESS
240 lbs x 6
240 lbs x 5
↳ Dropset: 190 lbs x 6
BODYWEIGHT DIPS
BW x 25
BW x 15
BW x 12
TOTAL: 52 REPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PHYSIQUE PROGRESS — 71 DAYS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CHEST:
43.00" — NEW BASELINE
WAIST:
37.50" → 35.25"
-2.25 inches
LEFT ARM:
16.50" → 16.00"
-0.50 inches
RIGHT ARM:
15.50" — NEW BASELINE
THIGHS:
23.00" → 23.25"
+0.25 inches
CURRENT ARM ASYMMETRY:
Left: 16.00"
Right: 15.50"
Difference: 0.50 inches
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Got 9.5 hours of rest and weighed in at
194.4 lbs this morning.
Took updated body measurements first thing
in the morning while fasted.
Current measurements:
Chest: 43 inches
Waist: 35.25 inches
Left arm: 16 inches
Right arm: 15.5 inches
Thighs: 23.25 inches
Compared to July 29, my waist is down
2.25 inches, while my thighs have
increased by 0.25 inches.
My left arm measured half an inch smaller
than the previous measurement, although
the earlier measurement was taken in the
afternoon rather than fasted in the morning.
Also identified a half-inch difference
between my left and right arms.
I'll continue tracking the asymmetry and
use consistent morning measurements to
evaluate changes over time.
Returned to the gym after my October 7
chest/shoulders/triceps workout was cut
short because I had to go to work.
Completed a full session starting with
flat barbell bench press.
Worked up to 225 lbs x 6 for two sets,
followed by additional volume and dropsets.
Also completed 52 bodyweight dips,
machine shoulder presses, machine flys,
and cable lateral raise/pushdown supersets.
Nutrition finished at the reported totals:
2,461 calories
229 g protein
254 g total carbs
229 g net carbs
25 g fiber
67 g fat
The most significant measurable change
over the past 71 days has been the
2.25-inch reduction in waist circumference.
Thigh circumference has remained stable
to slightly higher while lower-body
training performance has improved.
With my chest now measured at 43 inches,
I have a more complete set of baseline
measurements for tracking future changes
in muscular proportions.
Moving forward, the priority is maintaining
strength, improving muscular balance,
recovering properly, and tracking physique
changes under consistent conditions.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 10/8/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST9.5 hours
WEIGH IN194.4 lbs
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
BODY MEASUREMENTS — 10/8/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PREVIOUS: 7/29/26
CURRENT: 10/8/26
CHEST
Previous: Not recorded
Current: 43.00"
Change: New baseline
WAIST
Previous: 37.50"
Current: 35.25"
Change: -2.25"
LEFT ARM (FLEXED)
Previous: 16.50"
Current: 16.00"
Change: -0.50"
RIGHT ARM (FLEXED)
Previous: Not recorded
Current: 15.50"
Difference from left: -0.50"
THIGHS
Previous: 23.00"
Current: 23.25"
Change: +0.25"
TIME BETWEEN MEASUREMENTS71 days — approximately 10 weeks
MEASUREMENT NOTES:
• Previous measurements taken in afternoon.
• Current measurements taken first thing
in the morning, fasted.
• Future measurements will be taken under
consistent conditions.
• Chest measurement established as a new
baseline for future comparisons.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
INJECTION SCHEDULE — EVERY OTHER DAY (EOD)Monday:
Testosterone + EquipoiseWednesday:
Testosterone onlyFriday:
Testosterone + EquipoiseSunday:
Testosterone onlyTuesday:
Testosterone + EquipoiseThursday:
Testosterone onlySaturday:
Testosterone + Equipoise Then repeat EOD rotation━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — CHEST / SHOULDERS / TRICEPS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Returned to train chest, shoulders and
triceps after the October 7 session was
interrupted by work.
EXERCISE #1 — FLAT BB BENCH PRESSWarmup:
95 lbs x 20
185 lbs x 6
Set #1:
225 lbs x 6
Set #2:
225 lbs x 6
↳ Dropset: 135 lbs x 15
Set #3:
185 lbs x 8
↳ Dropset: 135 lbs x 8
EXERCISE #2 — MACHINE SHOULDER PRESSWarmup:
150 lbs x 10
Set #1:
240 lbs x 6
Set #2:
240 lbs x 5
↳ Dropset: 190 lbs x 6
Set #3:
190 lbs x 8
EXERCISE #3 — BODYWEIGHT DIPSSet #1:
BW x 25
Set #2:
BW x 15
Set #3:
BW x 12
TOTAL: 52 BODYWEIGHT DIPS EXERCISE #4 — MACHINE FLYSSet #1:
250 lbs x 11
Set #2:
250 lbs x 8
Set #3:
220 lbs x 10
EXERCISE #5 — SUPERSETCABLE LATERAL RAISES
+
SINGLE-ARM CABLE PUSHDOWNS
Set #1:
22.5 lbs x 13 / 35 lbs x 15
Set #2:
22.5 lbs x 11 / 35 lbs x 13
Set #3:
22.5 lbs x 10 / 35 lbs x 11
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — 10/8/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1Foods:
6 whole eggs
1 cup egg whites
308 g cooked yams
Meal Totals:Calories: 838 kcal
Protein: 69 g
Total Carbs: 68 g
Net Carbs: 59 g
Fiber: 9 g
Fat: 30 g
MEAL #2Foods:
300 g cooked 93/7 ground turkey
378 g cooked yams
Meal Totals:Calories: 794 kcal
Protein: 88 g
Total Carbs: 78 g
Net Carbs: 67 g
Fiber: 11 g
Fat: 21 g
MEAL #3 — POST-WORKOUTFoods:
232 g cooked 93/7 ground turkey
299 g cooked basmati rice
177 g apple
Meal Totals:Calories: 829 kcal
Protein: 72 g
Total Carbs: 108 g
Net Carbs: 103 g
Fiber: 5 g
Fat: 16 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS — REPORTED━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: 2,461 kcal Protein: 229 g Total Carbs: 254 g Net Carbs: 229 g Fiber: 25 g Fat: 67 gNote: Original calculated estimates retained.
Calorie/macro discrepancy remains unaudited.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CONSUMED GOAL
Calories 2,461 2,750
Protein 229 g 250 g
Total Carbs 254 g 267 g
Fiber 25 g 30 g
Fat 67 g 76 g
DIFFERENCE FROM GOALS Calories: 289 kcal under Protein: 21 g under Total Carbs: 13 g under Fiber: 5 g under Fat: 9 g under━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
FLAT BARBELL BENCH PRESS225 lbs x 6
225 lbs x 6
↳ Dropset: 135 lbs x 15
MACHINE SHOULDER PRESS240 lbs x 6
240 lbs x 5
↳ Dropset: 190 lbs x 6
BODYWEIGHT DIPSBW x 25
BW x 15
BW x 12
TOTAL: 52 REPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PHYSIQUE PROGRESS — 71 DAYS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CHEST:
43.00" — NEW BASELINE
WAIST:
37.50" → 35.25"
-2.25 inchesLEFT ARM:
16.50" → 16.00"
-0.50 inchesRIGHT ARM:
15.50" — NEW BASELINE
THIGHS:
23.00" → 23.25"
+0.25 inchesCURRENT ARM ASYMMETRY:
Left: 16.00"
Right: 15.50"
Difference: 0.50 inches
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Got 9.5 hours of rest and weighed in at
194.4 lbs this morning.
Took updated body measurements first thing
in the morning while fasted.
Current measurements:
Chest: 43 inches
Waist: 35.25 inches
Left arm: 16 inches
Right arm: 15.5 inches
Thighs: 23.25 inches
Compared to July 29, my waist is down
2.25 inches, while my thighs have
increased by 0.25 inches.
My left arm measured half an inch smaller
than the previous measurement, although
the earlier measurement was taken in the
afternoon rather than fasted in the morning.
Also identified a half-inch difference
between my left and right arms.
I'll continue tracking the asymmetry and
use consistent morning measurements to
evaluate changes over time.
Returned to the gym after my October 7
chest/shoulders/triceps workout was cut
short because I had to go to work.
Completed a full session starting with
flat barbell bench press.
Worked up to 225 lbs x 6 for two sets,
followed by additional volume and dropsets.
Also completed 52 bodyweight dips,
machine shoulder presses, machine flys,
and cable lateral raise/pushdown supersets.
Nutrition finished at the reported totals:
2,461 calories 229 g protein 254 g total carbs 229 g net carbs 25 g fiber 67 g fatThe most significant measurable change
over the past 71 days has been the
2.25-inch reduction in waist circumference.
Thigh circumference has remained stable
to slightly higher while lower-body
training performance has improved.
With my chest now measured at 43 inches,
I have a more complete set of baseline
measurements for tracking future changes
in muscular proportions.
Moving forward, the priority is maintaining
strength, improving muscular balance,
recovering properly, and tracking physique
changes under consistent conditions.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Attachments
The most significant measurable change
over the past 71 days has been the
2.25-inch reduction in waist circumference.
Thigh circumference has remained stable
to slightly higher while lower-body
training performance has improved.
With my chest now measured at 43 inches,
Mic drop. Waist down, other numbers up = muscle gained
over the past 71 days has been the
2.25-inch reduction in waist circumference.
Thigh circumference has remained stable
to slightly higher while lower-body
training performance has improved.
With my chest now measured at 43 inches,
Mic drop. Waist down, other numbers up = muscle gained
Thank You @Mobster ..I will point out my arm number did go down slightly ..
vascularity is better than its ever been in my life and my arms are starting to take shape now I can see my Triceps
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 10/9/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
7.5 hours
WEIGH IN
193.8 lbs
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
LATEST BODY MEASUREMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Measured: 10/8/26
Chest: 43.00"
Waist: 35.25"
Left Arm (flexed): 16.00"
Right Arm (flexed): 15.50"
Thighs: 23.25"
CHANGES SINCE 7/29/26:
Waist: -2.25"
Left Arm: -0.50"
Thighs: +0.25"
Chest and right arm: New baselines
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
INJECTION SCHEDULE — EOD
Monday: Testosterone + Equipoise
Wednesday: Testosterone only
Friday: Testosterone + Equipoise
Sunday: Testosterone only
Tuesday: Testosterone + Equipoise
Thursday: Testosterone only
Saturday: Testosterone + Equipoise
Repeat EOD rotation
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
FIRST SESSION
EXERCISE #1 — SEATED LEG CURLS
Warmup:
95 lbs x 20
155 lbs x 6
Set #1:
215 lbs x 5
Set #2:
195 lbs x 11
EXERCISE #2 — QUAD EXTENSIONS
Set #1:
100 lbs x 20
Set #2:
135 lbs x 16
Set #3:
150 lbs x 15
EXERCISE #3 — LEG PRESS
Warmup:
383 lbs x 15
553 lbs x 6
Set #1:
733 lbs x 10
SET #2 — NEW REP PR!
823 lbs x 10
Set #3:
823 lbs x 9
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
P.M. WORKOUT — LEGS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — HIP ABDUCTORS
Warmup:
130 lbs x 25
Set #1:
190 lbs x 20
Set #2:
230 lbs x 20
Set #3:
270 lbs x 9
EXERCISE #2 — HIP ADDUCTORS
Warmup:
85 lbs x 25
Set #1:
145 lbs x 20
Set #2:
175 lbs x 11
Set #3:
175 lbs x 10
EXERCISE #3 — CALF EXTENSION MACHINE
Warmup:
130 lbs x 35
Set #1:
210 lbs x 22
Set #2:
270 lbs x 15
Set #3:
270 lbs x 14
↳ Dropset: 210 lbs x 22
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — 10/9/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
Foods:
4 whole eggs
1 cup egg whites
50 g dry oatmeal
73 g blueberries
15 g honey
Meal Totals:
Calories: 690 kcal
Protein: 60 g
Total Carbs: 57 g
Net Carbs: 50 g
Fiber: 7 g
Fat: 23 g
POST-WORKOUT MEAL
Foods:
277 g apple
225 g homemade high-protein peanut butter
Meal Totals:
Calories: 466 kcal
Protein: 38 g
Total Carbs: 79 g
Net Carbs: 60 g
Fiber: 19 g
Fat: 10 g
MEAL #2
Foods:
230 g cooked 93/7 ground turkey
300 g cooked basmati rice
Meal Totals:
Calories: 735 kcal
Protein: 72 g
Total Carbs: 84 g
Net Carbs: 83 g
Fiber: 1 g
Fat: 16 g
MEAL #3
Foods:
305 g cooked 93/7 ground turkey
173 g cooked yams
135 g cooked basmati rice
Meal Totals:
Calories: 793 kcal
Protein: 91 g
Total Carbs: 73 g
Net Carbs: 67 g
Fiber: 6 g
Fat: 22 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: 2,684 kcal
Protein: 261 g
Total Carbs: 293 g
Net Carbs: 260 g
Fiber: 33 g
Fat: 71 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CONSUMED GOAL
Calories 2,684 2,750
Protein 261 g 250 g
Total Carbs 293 g 267 g
Fiber 33 g 30 g
Fat 71 g 76 g
DIFFERENCE FROM GOALS
Calories: 66 kcal under
Protein: 11 g above
Total Carbs: 26 g above
Fiber: 3 g above
Fat: 5 g below
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
LEG PRESS — NEW REP PR!
10/4/26:
823 lbs x 7
10/9/26:
823 lbs x 10
823 lbs x 9
+3 REPS AT 823 LBS IN FIVE DAYS!
Also:
733 lbs x 10
SEATED LEG CURLS
215 lbs x 5
195 lbs x 11
CALF EXTENSION MACHINE
270 lbs x 15
270 lbs x 14
↳ Dropset: 210 lbs x 22
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Got 7.5 hours of rest and weighed in at
193.8 lbs.
Trained legs in two separate sessions today.
Started with seated leg curls and quad
extensions before moving into heavy leg
presses.
The biggest highlight was hitting another
leg press PR.
Just five days ago I pressed 823 lbs x 7.
Today I managed:
823 LBS x 10 — NEW REP PR!
Then followed it with another set of
823 lbs x 9.
That's a significant improvement in
performance at the same working weight.
Returned for a second workout in the
evening to finish hip abductors,
adductors and calves.
Nutrition finished at:
2,684 calories
261 g protein
293 g total carbs
260 g net carbs
33 g fiber
71 g fat
I'm continuing to eat more carbohydrates
than I was during the harder part of my
cut while monitoring how my bodyweight
and training performance respond.
Today's weigh-in was 193.8 lbs, and my
leg press performance continues to
improve.
The goal now is to maintain strength,
improve lower-body development, and
allow my bodyweight trend to stabilize
without unnecessarily restricting food.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 10/9/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7.5 hours
WEIGH IN193.8 lbs
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
LATEST BODY MEASUREMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Measured: 10/8/26
Chest: 43.00"
Waist: 35.25"
Left Arm (flexed): 16.00"
Right Arm (flexed): 15.50"
Thighs: 23.25"
CHANGES SINCE 7/29/26:
Waist: -2.25"
Left Arm: -0.50"
Thighs: +0.25"
Chest and right arm: New baselines
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
INJECTION SCHEDULE — EODMonday: Testosterone + Equipoise
Wednesday: Testosterone only
Friday: Testosterone + Equipoise
Sunday: Testosterone only
Tuesday: Testosterone + Equipoise
Thursday: Testosterone only
Saturday: Testosterone + Equipoise
Repeat EOD rotation━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
FIRST SESSION EXERCISE #1 — SEATED LEG CURLSWarmup:
95 lbs x 20
155 lbs x 6
Set #1:
215 lbs x 5
Set #2:
195 lbs x 11
EXERCISE #2 — QUAD EXTENSIONSSet #1:
100 lbs x 20
Set #2:
135 lbs x 16
Set #3:
150 lbs x 15
EXERCISE #3 — LEG PRESSWarmup:
383 lbs x 15
553 lbs x 6
Set #1:
733 lbs x 10
SET #2 — NEW REP PR!823 lbs x 10
Set #3:
823 lbs x 9
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
P.M. WORKOUT — LEGS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — HIP ABDUCTORSWarmup:
130 lbs x 25
Set #1:
190 lbs x 20
Set #2:
230 lbs x 20
Set #3:
270 lbs x 9
EXERCISE #2 — HIP ADDUCTORSWarmup:
85 lbs x 25
Set #1:
145 lbs x 20
Set #2:
175 lbs x 11
Set #3:
175 lbs x 10
EXERCISE #3 — CALF EXTENSION MACHINEWarmup:
130 lbs x 35
Set #1:
210 lbs x 22
Set #2:
270 lbs x 15
Set #3:
270 lbs x 14
↳ Dropset: 210 lbs x 22
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — 10/9/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1Foods:
4 whole eggs
1 cup egg whites
50 g dry oatmeal
73 g blueberries
15 g honey
Meal Totals:Calories: 690 kcal
Protein: 60 g
Total Carbs: 57 g
Net Carbs: 50 g
Fiber: 7 g
Fat: 23 g
POST-WORKOUT MEALFoods:
277 g apple
225 g homemade high-protein peanut butter
Meal Totals:Calories: 466 kcal
Protein: 38 g
Total Carbs: 79 g
Net Carbs: 60 g
Fiber: 19 g
Fat: 10 g
MEAL #2Foods:
230 g cooked 93/7 ground turkey
300 g cooked basmati rice
Meal Totals:Calories: 735 kcal
Protein: 72 g
Total Carbs: 84 g
Net Carbs: 83 g
Fiber: 1 g
Fat: 16 g
MEAL #3Foods:
305 g cooked 93/7 ground turkey
173 g cooked yams
135 g cooked basmati rice
Meal Totals:Calories: 793 kcal
Protein: 91 g
Total Carbs: 73 g
Net Carbs: 67 g
Fiber: 6 g
Fat: 22 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: 2,684 kcal Protein: 261 g Total Carbs: 293 g Net Carbs: 260 g Fiber: 33 g Fat: 71 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CONSUMED GOAL
Calories 2,684 2,750
Protein 261 g 250 g
Total Carbs 293 g 267 g
Fiber 33 g 30 g
Fat 71 g 76 g
DIFFERENCE FROM GOALS Calories: 66 kcal under Protein: 11 g above Total Carbs: 26 g above Fiber: 3 g above Fat: 5 g below━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
LEG PRESS — NEW REP PR!10/4/26:
823 lbs x 7
10/9/26:
823 lbs x 10 823 lbs x 9+3 REPS AT 823 LBS IN FIVE DAYS!
Also:
733 lbs x 10
SEATED LEG CURLS215 lbs x 5
195 lbs x 11
CALF EXTENSION MACHINE270 lbs x 15
270 lbs x 14
↳ Dropset: 210 lbs x 22
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Got 7.5 hours of rest and weighed in at
193.8 lbs.
Trained legs in two separate sessions today.
Started with seated leg curls and quad
extensions before moving into heavy leg
presses.
The biggest highlight was hitting another
leg press PR.
Just five days ago I pressed 823 lbs x 7.
Today I managed:
823 LBS x 10 — NEW REP PR! Then followed it with another set of
823 lbs x 9.
That's a significant improvement in
performance at the same working weight.
Returned for a second workout in the
evening to finish hip abductors,
adductors and calves.
Nutrition finished at:
2,684 calories 261 g protein 293 g total carbs 260 g net carbs 33 g fiber 71 g fatI'm continuing to eat more carbohydrates
than I was during the harder part of my
cut while monitoring how my bodyweight
and training performance respond.
Today's weigh-in was 193.8 lbs, and my
leg press performance continues to
improve.
The goal now is to maintain strength,
improve lower-body development, and
allow my bodyweight trend to stabilize
without unnecessarily restricting food.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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