Approved Log Cutting Cycle Food Log sponsored by US-Pharmacies
- Thread starter Dopeless
- Start date
Log for 8/9/26
Total Rest:
7 hours
Weigh In:
202.0 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Shoulders / Arms
Warmup:
Seated DB Lateral Raises / Single-Arm DB Tricep Extension / Seated Bicep Curl
12.5's x 20 / 12.5's x 10 / 25's x 10
Exercise #1
Seated Lateral Raises
Set #1 25's x 12
Set #2 25's x 11
Set #3 25's x 9
Exercise #2
Rear Delt Flys
Set #1 205 lbs x 15
Set #2 220 lbs x 12
Set #3 230 lbs x 10
Exercise #3
Tricep Pushdowns / Cable Curl Superset
Set #1 50 lbs x 20 / 45 lbs x 20
Set #2 72.5 lbs x 13 / 55 lbs x 12
Set #3 80 lbs x 10 / 55 lbs x 9
Exercise #4
Single-Arm Cable Leaning Lateral Raises / Cable Tricep Kickback Superset
Set #1 17 lbs x 15 / 10 lbs x 15
Set #2 17 lbs x 12 / 13 lbs x 13
Exercise #5
Standing BB Curls
Set #1 45 lbs x 20
Set #2 65 lbs x 14
Dropset:
45 lbs x 7
Nutrition / Meals:
Meal #1
Foods:
3 whole eggs
1.5 cups egg whites
½ cup dry oatmeal
15 g raw honey
80 g blueberries
Meal Totals:
Calories: ~591 kcal
Protein: ~49 g
Net Carbs: ~55 g
Fat: ~17 g
Meal #2
Foods:
1 serving overnight oats
2 scoops protein powder
10 oz 1% milk
Meal Totals:
Calories: 668 kcal
Protein: 78 g
Net Carbs: 47 g
Fat: 13.5 g
Meal #3
Foods:
330 g 90/10 ground beef (drained)
295 g cooked white rice
Meal Totals:
Calories: ~1,085 kcal
Protein: ~88 g
Net Carbs: ~83 g
Fat: ~34 g
Meal #4
Foods:
346 g fat-free Greek yogurt
85 g blueberries
13 g raw honey
275 g 90/10 ground beef (drained)
Meal Totals:
Calories: ~945 kcal
Protein: ~105 g
Net Carbs: ~35 g
Fat: ~30 g
DAILY TOTALS
Calories: ~3,289 kcal
Protein: ~320 g
Net Carbs: ~220 g
Fat: ~94.5 g
Notes:
Another focused shoulder and arm session today with continued emphasis on bringing up my side and rear delts.
Seated lateral raises continue to progress. I hit the 25's for 12, 11, and 9 reps after previously working them for sets of 8. Rear delt flys were also strong, reaching 230 lbs x 10 after higher-rep sets at 205 and 220 lbs.
I added single-arm leaning cable lateral raises for additional side-delt work and supersetted most of the arm work to keep the workout moving efficiently.
Bodyweight came in at 202.0 lbs fasted.
Total Rest:
7 hours
Weigh In:
202.0 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Shoulders / Arms
Warmup:
Seated DB Lateral Raises / Single-Arm DB Tricep Extension / Seated Bicep Curl
12.5's x 20 / 12.5's x 10 / 25's x 10
Exercise #1
Seated Lateral Raises
Set #1 25's x 12
Set #2 25's x 11
Set #3 25's x 9
Exercise #2
Rear Delt Flys
Set #1 205 lbs x 15
Set #2 220 lbs x 12
Set #3 230 lbs x 10
Exercise #3
Tricep Pushdowns / Cable Curl Superset
Set #1 50 lbs x 20 / 45 lbs x 20
Set #2 72.5 lbs x 13 / 55 lbs x 12
Set #3 80 lbs x 10 / 55 lbs x 9
Exercise #4
Single-Arm Cable Leaning Lateral Raises / Cable Tricep Kickback Superset
Set #1 17 lbs x 15 / 10 lbs x 15
Set #2 17 lbs x 12 / 13 lbs x 13
Exercise #5
Standing BB Curls
Set #1 45 lbs x 20
Set #2 65 lbs x 14
Dropset:
45 lbs x 7
Nutrition / Meals:
Meal #1
Foods:
3 whole eggs
1.5 cups egg whites
½ cup dry oatmeal
15 g raw honey
80 g blueberries
Meal Totals:
Calories: ~591 kcal
Protein: ~49 g
Net Carbs: ~55 g
Fat: ~17 g
Meal #2
Foods:
1 serving overnight oats
2 scoops protein powder
10 oz 1% milk
Meal Totals:
Calories: 668 kcal
Protein: 78 g
Net Carbs: 47 g
Fat: 13.5 g
Meal #3
Foods:
330 g 90/10 ground beef (drained)
295 g cooked white rice
Meal Totals:
Calories: ~1,085 kcal
Protein: ~88 g
Net Carbs: ~83 g
Fat: ~34 g
Meal #4
Foods:
346 g fat-free Greek yogurt
85 g blueberries
13 g raw honey
275 g 90/10 ground beef (drained)
Meal Totals:
Calories: ~945 kcal
Protein: ~105 g
Net Carbs: ~35 g
Fat: ~30 g
DAILY TOTALS
Calories: ~3,289 kcal
Protein: ~320 g
Net Carbs: ~220 g
Fat: ~94.5 g
Notes:
Another focused shoulder and arm session today with continued emphasis on bringing up my side and rear delts.
Seated lateral raises continue to progress. I hit the 25's for 12, 11, and 9 reps after previously working them for sets of 8. Rear delt flys were also strong, reaching 230 lbs x 10 after higher-rep sets at 205 and 220 lbs.
I added single-arm leaning cable lateral raises for additional side-delt work and supersetted most of the arm work to keep the workout moving efficiently.
Bodyweight came in at 202.0 lbs fasted.
Attachments
Log for 8/10/26
Total Rest:
7.5 hours
Weigh In:
201.6 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Legs
Exercise #1
Seated Leg Curls
Warmup:
90 lbs x 20
150 lbs x 5
Set #1 190 lbs x 8
Set #2 190 lbs x 8
Set #3 190 lbs x 8
Set #4 190 lbs x 7
Exercise #2
Leg Press
Warmup:
283 lbs x 15
373 lbs x 10
Set #1 463 lbs x 15
Set #2 553 lbs x 15
Set #3 643 lbs x 12
Exercise #3
Lying Leg Curls
Set #1 130 lbs x 20
Set #2 150 lbs x 15
Set #3 170 lbs x 12
Exercise #4
90° Leg Press Machine – Single Leg
Set #1 100 lbs x 12
Set #2 120 lbs x 10
Set #3 120 lbs x 8
Exercise #5
Calf Extensions
Set #1 220 lbs x 22
Set #2 230 lbs x 19
Set #3 230 lbs x 16
Nutrition / Meals:
Meal #1
Foods:
3 whole eggs
1 cup egg whites
½ cup dry oatmeal
80 g blueberries
13 g raw honey
Meal Totals:
Calories: ~575 kcal
Protein: ~49 g
Net Carbs: ~46 g
Fat: ~17 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~535 kcal
Protein: ~54 g
Net Carbs: ~52 g
Fat: ~14 g
Meal #3
Foods:
325 g 90/10 ground beef (cooked and drained)
275 g cooked white rice
Meal Totals:
Calories: ~1,010 kcal
Protein: ~92 g
Net Carbs: ~77 g
Fat: ~26 g
Meal #4
Foods:
265 g 90/10 ground beef (cooked and drained)
2 low-carb protein tortillas
Meal Totals:
Calories: ~670 kcal
Protein: ~84 g
Net Carbs: ~4 g
Fat: ~30 g
DAILY TOTALS
Calories: ~2,790 kcal
Protein: ~279 g
Net Carbs: ~179 g
Fat: ~87 g
Notes:
Leg day today with an emphasis on both quads and hamstrings.
I used both seated and lying leg curls for direct hamstring work and included unilateral work on the 90° leg press machine.
Finished the session with three high-rep sets of calf extensions.
Bodyweight came in at 201.6 lbs fasted.
Total Rest:
7.5 hours
Weigh In:
201.6 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Legs
Exercise #1
Seated Leg Curls
Warmup:
90 lbs x 20
150 lbs x 5
Set #1 190 lbs x 8
Set #2 190 lbs x 8
Set #3 190 lbs x 8
Set #4 190 lbs x 7
Exercise #2
Leg Press
Warmup:
283 lbs x 15
373 lbs x 10
Set #1 463 lbs x 15
Set #2 553 lbs x 15
Set #3 643 lbs x 12
Exercise #3
Lying Leg Curls
Set #1 130 lbs x 20
Set #2 150 lbs x 15
Set #3 170 lbs x 12
Exercise #4
90° Leg Press Machine – Single Leg
Set #1 100 lbs x 12
Set #2 120 lbs x 10
Set #3 120 lbs x 8
Exercise #5
Calf Extensions
Set #1 220 lbs x 22
Set #2 230 lbs x 19
Set #3 230 lbs x 16
Nutrition / Meals:
Meal #1
Foods:
3 whole eggs
1 cup egg whites
½ cup dry oatmeal
80 g blueberries
13 g raw honey
Meal Totals:
Calories: ~575 kcal
Protein: ~49 g
Net Carbs: ~46 g
Fat: ~17 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~535 kcal
Protein: ~54 g
Net Carbs: ~52 g
Fat: ~14 g
Meal #3
Foods:
325 g 90/10 ground beef (cooked and drained)
275 g cooked white rice
Meal Totals:
Calories: ~1,010 kcal
Protein: ~92 g
Net Carbs: ~77 g
Fat: ~26 g
Meal #4
Foods:
265 g 90/10 ground beef (cooked and drained)
2 low-carb protein tortillas
Meal Totals:
Calories: ~670 kcal
Protein: ~84 g
Net Carbs: ~4 g
Fat: ~30 g
DAILY TOTALS
Calories: ~2,790 kcal
Protein: ~279 g
Net Carbs: ~179 g
Fat: ~87 g
Notes:
Leg day today with an emphasis on both quads and hamstrings.
I used both seated and lying leg curls for direct hamstring work and included unilateral work on the 90° leg press machine.
Finished the session with three high-rep sets of calf extensions.
Bodyweight came in at 201.6 lbs fasted.
Attachments
Log for 8/11/26
Total Rest:
7 hours
Weigh In:
200.2 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Back / Biceps
Exercise #1
Lat Pulldowns
Warmup:
130 lbs x 15
175 lbs x 5
Set #1 205 lbs x 9
Set #2 205 lbs x 7
Set #3 205 lbs x 6
Exercise #2
Row Machine
Set #1 145 lbs x 10
Set #2 175 lbs x 8
Set #3 205 lbs x 6
Exercise #3
Seated Preacher Curls
Warmup:
45 lbs x 15
Set #1 90 lbs x 9
Set #2 90 lbs x 8
Set #3 90 lbs x 6
Dropset:
45 lbs x 9
Exercise #4
Standing DB Curls
Set #1 32.5's x 9 per arm
Set #2 32.5's x 9 per arm
Set #3 32.5's x 8 per arm
Exercise #5
Pull-Ups
Set #1 BW x 8
Set #2 BW x 6
Nutrition / Meals:
Meal #1
Foods:
3 whole eggs
1 cup egg whites
½ cup dry oatmeal
80 g blueberries
13 g raw honey
Meal Totals:
Calories: ~519 kcal
Protein: ~38 g
Net Carbs: ~53 g
Fat: ~17 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
145 g top sirloin steak
200 g 90/10 ground beef, cooked and drained
225 g cooked white rice
120g of broccoli
Meal Totals:
Calories: ~935 kcal
Protein: ~91 g
Net Carbs: ~63 g
Fat: ~32 g
Meal #4
Foods:
275 g baked chicken breast
2 low-carb protein tortillas
Meal Totals:
Calories: ~594 kcal
Protein: ~99 g
Net Carbs: ~4 g
Fat: ~16 g
Snack
2 bags Himalayan salt popcorn
Calories: ~160 kcal
DAILY TOTALS
Calories: ~2,746 kcal
Protein: ~282 g
Net Carbs: ~164 g
Fat: ~76 g
Notes:
Back and biceps today.
Started with lat pulldowns and worked up to 205 lbs for three working sets.
My usual Hammer Strength row machine was being used, so I had to use a different row machine today. The setup felt awkward and I couldn't go anywhere near as heavy as I normally do, so today's row numbers aren't directly comparable to my usual Hammer Strength rows.
Biceps work consisted of seated preacher curls and standing dumbbell curls, finishing the workout with two sets of bodyweight pull-ups.
Bodyweight came in at 200.2 lbs fasted.
Total Rest:
7 hours
Weigh In:
200.2 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Back / Biceps
Exercise #1
Lat Pulldowns
Warmup:
130 lbs x 15
175 lbs x 5
Set #1 205 lbs x 9
Set #2 205 lbs x 7
Set #3 205 lbs x 6
Exercise #2
Row Machine
Set #1 145 lbs x 10
Set #2 175 lbs x 8
Set #3 205 lbs x 6
Exercise #3
Seated Preacher Curls
Warmup:
45 lbs x 15
Set #1 90 lbs x 9
Set #2 90 lbs x 8
Set #3 90 lbs x 6
Dropset:
45 lbs x 9
Exercise #4
Standing DB Curls
Set #1 32.5's x 9 per arm
Set #2 32.5's x 9 per arm
Set #3 32.5's x 8 per arm
Exercise #5
Pull-Ups
Set #1 BW x 8
Set #2 BW x 6
Nutrition / Meals:
Meal #1
Foods:
3 whole eggs
1 cup egg whites
½ cup dry oatmeal
80 g blueberries
13 g raw honey
Meal Totals:
Calories: ~519 kcal
Protein: ~38 g
Net Carbs: ~53 g
Fat: ~17 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
145 g top sirloin steak
200 g 90/10 ground beef, cooked and drained
225 g cooked white rice
120g of broccoli
Meal Totals:
Calories: ~935 kcal
Protein: ~91 g
Net Carbs: ~63 g
Fat: ~32 g
Meal #4
Foods:
275 g baked chicken breast
2 low-carb protein tortillas
Meal Totals:
Calories: ~594 kcal
Protein: ~99 g
Net Carbs: ~4 g
Fat: ~16 g
Snack
2 bags Himalayan salt popcorn
Calories: ~160 kcal
DAILY TOTALS
Calories: ~2,746 kcal
Protein: ~282 g
Net Carbs: ~164 g
Fat: ~76 g
Notes:
Back and biceps today.
Started with lat pulldowns and worked up to 205 lbs for three working sets.
My usual Hammer Strength row machine was being used, so I had to use a different row machine today. The setup felt awkward and I couldn't go anywhere near as heavy as I normally do, so today's row numbers aren't directly comparable to my usual Hammer Strength rows.
Biceps work consisted of seated preacher curls and standing dumbbell curls, finishing the workout with two sets of bodyweight pull-ups.
Bodyweight came in at 200.2 lbs fasted.
Attachments
Log for 8/12/26
Total Rest:
7.5 hours
Weigh In:
201.2 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Chest / Triceps
Warmup:
High-to-Low Cable Flys
26 lbs x 20
40 lbs x 15
Exercise #1
Incline DB Presses
Warmup:
52.5's x 15
80's x 6
Set #1 95's x 9
Set #2 95's x 8
Set #3 95's x 0.5
80's x 8
Exercise #2
Hammer Strength Dips
Set #1 180 lbs x 20
Set #2 270 lbs x 10
Set #3 320 lbs x 4
Dropset:
270 lbs x 8
180 lbs x 12
Exercise #3
Machine Flys
Set #1 235 lbs x 10
Set #2 265 lbs x 8
Set #3 265 lbs x 8
Exercise #4
Tricep Pushdowns
Set #1 50 lbs x 20
Set #2 72.5 lbs x 10
Set #3 72.5 lbs x 7
Exercise #5
Hammer Strength Decline Press
Set #1 180 lbs x 12
Set #2 230 lbs x 7
Dropset:
180 lbs x 6
Exercise #6
Cable Tricep Kickbacks
Set #1 7 lbs x 20 per arm
Set #2 10 lbs x 9 per arm
Dropset:
7 lbs x 12 per arm
Nutrition / Meals:
Meal #1
Foods:
3 whole eggs
1 cup egg whites
½ cup dry oatmeal
80 g blueberries
13 g raw honey
Meal Totals:
Calories: ~519 kcal
Protein: ~38 g
Net Carbs: ~53 g
Fat: ~17 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
2 salmon hand rolls
245 g baked chicken breast
198 g cooked white rice
40 g black beans
Meal Totals:
Calories: ~1,030 kcal
Protein: ~98 g
Net Carbs: ~103 g
Fat: ~22 g
Meal #4
Foods:
288 g baked chicken breast
2 low-carb protein tortillas
Meal Totals:
Calories: ~615 kcal
Protein: ~103 g
Net Carbs: ~4 g
Fat: ~16 g
DAILY TOTALS
Calories: ~2,702 kcal
Protein: ~293 g
Net Carbs: ~204 g
Fat: ~66 g
Notes:
Chest and triceps today.
Since it was my day off from work, I had more time available to train and was able to get in more volume than I normally do.
Started the session with high-to-low cable flys before moving into incline dumbbell presses. Worked with the 95's for the primary working sets, then dropped to the 80's after the third attempt.
Followed incline presses with Hammer Strength dips, machine flys, tricep pushdowns, Hammer Strength decline presses, and finished with single-arm cable tricep kickbacks.
Bodyweight came in at 201.2 lbs fasted.
Total Rest:
7.5 hours
Weigh In:
201.2 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Chest / Triceps
Warmup:
High-to-Low Cable Flys
26 lbs x 20
40 lbs x 15
Exercise #1
Incline DB Presses
Warmup:
52.5's x 15
80's x 6
Set #1 95's x 9
Set #2 95's x 8
Set #3 95's x 0.5
80's x 8
Exercise #2
Hammer Strength Dips
Set #1 180 lbs x 20
Set #2 270 lbs x 10
Set #3 320 lbs x 4
Dropset:
270 lbs x 8
180 lbs x 12
Exercise #3
Machine Flys
Set #1 235 lbs x 10
Set #2 265 lbs x 8
Set #3 265 lbs x 8
Exercise #4
Tricep Pushdowns
Set #1 50 lbs x 20
Set #2 72.5 lbs x 10
Set #3 72.5 lbs x 7
Exercise #5
Hammer Strength Decline Press
Set #1 180 lbs x 12
Set #2 230 lbs x 7
Dropset:
180 lbs x 6
Exercise #6
Cable Tricep Kickbacks
Set #1 7 lbs x 20 per arm
Set #2 10 lbs x 9 per arm
Dropset:
7 lbs x 12 per arm
Nutrition / Meals:
Meal #1
Foods:
3 whole eggs
1 cup egg whites
½ cup dry oatmeal
80 g blueberries
13 g raw honey
Meal Totals:
Calories: ~519 kcal
Protein: ~38 g
Net Carbs: ~53 g
Fat: ~17 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
2 salmon hand rolls
245 g baked chicken breast
198 g cooked white rice
40 g black beans
Meal Totals:
Calories: ~1,030 kcal
Protein: ~98 g
Net Carbs: ~103 g
Fat: ~22 g
Meal #4
Foods:
288 g baked chicken breast
2 low-carb protein tortillas
Meal Totals:
Calories: ~615 kcal
Protein: ~103 g
Net Carbs: ~4 g
Fat: ~16 g
DAILY TOTALS
Calories: ~2,702 kcal
Protein: ~293 g
Net Carbs: ~204 g
Fat: ~66 g
Notes:
Chest and triceps today.
Since it was my day off from work, I had more time available to train and was able to get in more volume than I normally do.
Started the session with high-to-low cable flys before moving into incline dumbbell presses. Worked with the 95's for the primary working sets, then dropped to the 80's after the third attempt.
Followed incline presses with Hammer Strength dips, machine flys, tricep pushdowns, Hammer Strength decline presses, and finished with single-arm cable tricep kickbacks.
Bodyweight came in at 201.2 lbs fasted.
Attachments
Log for 8/15/26
Total Rest:
7 hours
Weigh In:
200.0 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Shoulders / Abs
Exercise #1
Lateral DB Raises
Warmup:
10's x 20
15's x 18
Set #1 25's x 13
Set #2 25's x 10
Dropset: 12.5's x 8
Set #3 25's x 8
Dropset: 12.5's x 8
Exercise #2
Rear Delt Fly – Seated Sideways, One Arm at a Time
Set #1 115 lbs x 10
Set #2 115 lbs x 9
Set #3 115 lbs x 8
Exercise #3
Hammer Strength Shoulder Press
Set #1 90 lbs x 15
Set #2 180 lbs x 6
Set #3 270 lbs x 6
Dropset: 180 lbs x 7
Exercise #4
Leaning Single-Arm Cable Lateral Raises
Set #1 13 lbs x 12
Set #2 13 lbs x 10
Set #3 13 lbs x 9
Exercise #5
Seated Bent-Over Rear Delt Raises
Set #1 15's x 15
Set #2 15's x 13
Set #3 15's x 11
Set #4 15's x 9
Exercise #6
Crunch Machine
Set #1 130 lbs x 35
Set #2 155 lbs x 18
Set #3 155 lbs x 15
Set #4 155 lbs x 15
Exercise #7
Oblique Twist Machine
Set #1 110 lbs x 20 per side
Set #2 110 lbs x 20 per side
Set #3 110 lbs x 20 per side
Nutrition / Meals:
Meal #1
Foods:
3 whole eggs
1 cup egg whites
½ cup dry oatmeal
80 g blueberries
13 g raw honey
Meal Totals:
Calories: ~519 kcal
Protein: ~38 g
Net Carbs: ~53 g
Fat: ~17 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
330 g 90/10 ground beef, cooked and drained
280 g yams
Meal Totals:
Calories: ~971 kcal
Protein: ~85 g
Net Carbs: ~57 g
Fat: ~34 g
Meal #4
Foods:
165 g baked chicken breast
168 g 90/10 ground beef, cooked and drained
3 low-carb protein tortillas
Meal Totals:
Calories: ~808 kcal
Protein: ~114 g
Net Carbs: ~6 g
Fat: ~30 g
DAILY TOTALS
Calories: ~2,836 kcal
Protein: ~291 g
Net Carbs: ~160 g
Fat: ~92 g
Notes:
Shoulders and abs today.
Focused the shoulder portion of the workout heavily on side and rear delts. Started with dumbbell lateral raises, followed by unilateral rear delt flys before moving into the Hammer Strength shoulder press.
Finished the shoulder work with leaning single-arm cable lateral raises and four sets of seated bent-over rear delt raises.
Finished the session with direct abdominal work using the crunch machine and oblique twist machine.
Bodyweight came in at 200.0 lbs fasted.
Total Rest:
7 hours
Weigh In:
200.0 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Shoulders / Abs
Exercise #1
Lateral DB Raises
Warmup:
10's x 20
15's x 18
Set #1 25's x 13
Set #2 25's x 10
Dropset: 12.5's x 8
Set #3 25's x 8
Dropset: 12.5's x 8
Exercise #2
Rear Delt Fly – Seated Sideways, One Arm at a Time
Set #1 115 lbs x 10
Set #2 115 lbs x 9
Set #3 115 lbs x 8
Exercise #3
Hammer Strength Shoulder Press
Set #1 90 lbs x 15
Set #2 180 lbs x 6
Set #3 270 lbs x 6
Dropset: 180 lbs x 7
Exercise #4
Leaning Single-Arm Cable Lateral Raises
Set #1 13 lbs x 12
Set #2 13 lbs x 10
Set #3 13 lbs x 9
Exercise #5
Seated Bent-Over Rear Delt Raises
Set #1 15's x 15
Set #2 15's x 13
Set #3 15's x 11
Set #4 15's x 9
Exercise #6
Crunch Machine
Set #1 130 lbs x 35
Set #2 155 lbs x 18
Set #3 155 lbs x 15
Set #4 155 lbs x 15
Exercise #7
Oblique Twist Machine
Set #1 110 lbs x 20 per side
Set #2 110 lbs x 20 per side
Set #3 110 lbs x 20 per side
Nutrition / Meals:
Meal #1
Foods:
3 whole eggs
1 cup egg whites
½ cup dry oatmeal
80 g blueberries
13 g raw honey
Meal Totals:
Calories: ~519 kcal
Protein: ~38 g
Net Carbs: ~53 g
Fat: ~17 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
330 g 90/10 ground beef, cooked and drained
280 g yams
Meal Totals:
Calories: ~971 kcal
Protein: ~85 g
Net Carbs: ~57 g
Fat: ~34 g
Meal #4
Foods:
165 g baked chicken breast
168 g 90/10 ground beef, cooked and drained
3 low-carb protein tortillas
Meal Totals:
Calories: ~808 kcal
Protein: ~114 g
Net Carbs: ~6 g
Fat: ~30 g
DAILY TOTALS
Calories: ~2,836 kcal
Protein: ~291 g
Net Carbs: ~160 g
Fat: ~92 g
Notes:
Shoulders and abs today.
Focused the shoulder portion of the workout heavily on side and rear delts. Started with dumbbell lateral raises, followed by unilateral rear delt flys before moving into the Hammer Strength shoulder press.
Finished the shoulder work with leaning single-arm cable lateral raises and four sets of seated bent-over rear delt raises.
Finished the session with direct abdominal work using the crunch machine and oblique twist machine.
Bodyweight came in at 200.0 lbs fasted.
Attachments
Log for 8/16/26
Total Rest:
7 hours
Weigh In:
199.6 lbs (fasted)
— NEW ALL-TIME LOW!! Broke the 200 lb mark!! 
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Triceps / Biceps
Warmup:
Tricep Pushdowns
43.5 lbs x 25
57.5 lbs x 15
Exercise #1
Hammer Strength Dips
Set #1 180 lbs x 15
Set #2 270 lbs x 10
Set #3 320 lbs x 10 PR!
Set #4 360 lbs x 6 PR!
Dropset:
270 lbs x 12
180 lbs x 13
Exercise #2
Close-Grip Bench Press
Set #1 95 lbs x 20
Set #2 135 lbs x 12
Set #3 155 lbs x 8
Exercise #3
Standing DB Curls
Warmup:
25's x 14 per arm
Set #1 35's x 10
Set #2 40's x 10 PR!
Set #3 45's x 6 PR!
Dropset:
32.5's x 8
Exercise #4
Preacher Curls
Set #1 90 lbs x 10
Set #2 90 lbs x 8
Set #3 90 lbs x 6
Dropset:
45 lbs x 8
Nutrition / Meals:
Meal #1
Foods:
330 g 90/10 ground beef, cooked and drained
290 g yams
Meal Totals:
Calories: ~981 kcal
Protein: ~85 g
Net Carbs: ~59 g
Fat: ~34 g
Meal #2
Foods:
360 g 90/10 ground beef, cooked and drained
310 g yams
Meal Totals:
Calories: ~1,063 kcal
Protein: ~93 g
Net Carbs: ~63 g
Fat: ~37 g
Meal #3
Foods:
2 scoops protein powder
½ cup dry oats
110 g banana
15 g raw honey
Meal Totals:
Calories: ~557 kcal
Protein: ~54 g
Net Carbs: ~65 g
Fat: ~8 g
DAILY TOTALS — SO FAR
Calories: ~2,601 kcal
Protein: ~232 g
Net Carbs: ~187 g
Fat: ~79 g
Notes:
Big milestone today — 199.6 lbs fasted and officially broke the 200 lb mark for a new all-time low!!
On top of hitting a new low bodyweight, I hit multiple PRs in the same workout.
Hammer Strength dips:
320 lbs x 10 — PR!
360 lbs x 6 — PR!
Standing dumbbell curls:
40's x 10 per arm — PR!
45's x 6 per arm — another PR!
Total Rest:
7 hours
Weigh In:
199.6 lbs (fasted)
— NEW ALL-TIME LOW!! Broke the 200 lb mark!! Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Triceps / Biceps
Warmup:
Tricep Pushdowns
43.5 lbs x 25
57.5 lbs x 15
Exercise #1
Hammer Strength Dips
Set #1 180 lbs x 15
Set #2 270 lbs x 10
Set #3 320 lbs x 10
PR!Set #4 360 lbs x 6
PR!Dropset:
270 lbs x 12
180 lbs x 13
Exercise #2
Close-Grip Bench Press
Set #1 95 lbs x 20
Set #2 135 lbs x 12
Set #3 155 lbs x 8
Exercise #3
Standing DB Curls
Warmup:
25's x 14 per arm
Set #1 35's x 10
Set #2 40's x 10
PR!Set #3 45's x 6
PR!Dropset:
32.5's x 8
Exercise #4
Preacher Curls
Set #1 90 lbs x 10
Set #2 90 lbs x 8
Set #3 90 lbs x 6
Dropset:
45 lbs x 8
Nutrition / Meals:
Meal #1
Foods:
330 g 90/10 ground beef, cooked and drained
290 g yams
Meal Totals:
Calories: ~981 kcal
Protein: ~85 g
Net Carbs: ~59 g
Fat: ~34 g
Meal #2
Foods:
360 g 90/10 ground beef, cooked and drained
310 g yams
Meal Totals:
Calories: ~1,063 kcal
Protein: ~93 g
Net Carbs: ~63 g
Fat: ~37 g
Meal #3
Foods:
2 scoops protein powder
½ cup dry oats
110 g banana
15 g raw honey
Meal Totals:
Calories: ~557 kcal
Protein: ~54 g
Net Carbs: ~65 g
Fat: ~8 g
DAILY TOTALS — SO FAR
Calories: ~2,601 kcal
Protein: ~232 g
Net Carbs: ~187 g
Fat: ~79 g
Notes:
Big milestone today — 199.6 lbs fasted and officially broke the 200 lb mark for a new all-time low!!
On top of hitting a new low bodyweight, I hit multiple PRs in the same workout.
Hammer Strength dips:
320 lbs x 10 — PR!
360 lbs x 6 — PR!
Standing dumbbell curls:
40's x 10 per arm — PR!
45's x 6 per arm — another PR!
Attachments
Well there was this really hot chick doing split squats right next to me so that was great motivation!!
Log for 8/18/26
Total Rest:
7.5 hours
Weigh In:
199.6 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Legs
Exercise #1
Seated Leg Curls
Warmup:
90 lbs x 20
150 lbs x 10
Set #1 170 lbs x 15
Set #2 190 lbs x 12
Set #3 190 lbs x 10
Set #4 190 lbs x 9
Exercise #2
Leg Press
Warmup:
283 lbs x 15
373 lbs x 20
Set #1 463 lbs x 20
Set #2 463 lbs x 20
+ 30 Calf Extensions
Set #3 553 lbs x 14
+ 25 Calf Extensions
Set #4 553 lbs x 13
+ 23 Calf Extensions
No knee wraps needed!!
Exercise #3
Adductors
Set #1 120 lbs x 20
Set #2 160 lbs x 20
Set #3 180 lbs x 15
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
1 cup egg whites
½ cup dry oatmeal
85 g blueberries
110 g banana
14 g raw honey
Meal Totals:
Calories: ~686 kcal
Protein: ~45 g
Net Carbs: ~78 g
Fat: ~22 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
340 g 90/10 ground beef, cooked and drained
310 g yams
Meal Totals:
Calories: ~1,072 kcal
Protein: ~88 g
Net Carbs: ~63 g
Fat: ~35 g
Meal #4
Foods:
285 g 90/10 ground beef, cooked and drained
2 low-carb protein tortillas
Meal Totals:
Calories: ~693 kcal
Protein: ~84 g
Net Carbs: ~4 g
Fat: ~35 g
DAILY TOTALS
Calories: ~2,989 kcal
Protein: ~271 g
Net Carbs: ~189 g
Fat: ~103 g
Notes:
Only had 35 minutes to train today, so I had to cut the workout short.
I was just starting to really get into the session too and had a sick ass leg pump going!
Got in seated leg curls, leg press, calves, and adductors before I had to leave.
One thing I was really happy about was getting through all of the leg press work without needing my knee wraps!! Worked up to 553 lbs for 14 and 13 reps after two 20-rep sets at 463 lbs.
Bodyweight came in at 199.6 lbs fasted.
Total Rest:
7.5 hours
Weigh In:
199.6 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Legs
Exercise #1
Seated Leg Curls
Warmup:
90 lbs x 20
150 lbs x 10
Set #1 170 lbs x 15
Set #2 190 lbs x 12
Set #3 190 lbs x 10
Set #4 190 lbs x 9
Exercise #2
Leg Press
Warmup:
283 lbs x 15
373 lbs x 20
Set #1 463 lbs x 20
Set #2 463 lbs x 20
+ 30 Calf Extensions
Set #3 553 lbs x 14
+ 25 Calf Extensions
Set #4 553 lbs x 13
+ 23 Calf Extensions
No knee wraps needed!!
Exercise #3
Adductors
Set #1 120 lbs x 20
Set #2 160 lbs x 20
Set #3 180 lbs x 15
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
1 cup egg whites
½ cup dry oatmeal
85 g blueberries
110 g banana
14 g raw honey
Meal Totals:
Calories: ~686 kcal
Protein: ~45 g
Net Carbs: ~78 g
Fat: ~22 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
340 g 90/10 ground beef, cooked and drained
310 g yams
Meal Totals:
Calories: ~1,072 kcal
Protein: ~88 g
Net Carbs: ~63 g
Fat: ~35 g
Meal #4
Foods:
285 g 90/10 ground beef, cooked and drained
2 low-carb protein tortillas
Meal Totals:
Calories: ~693 kcal
Protein: ~84 g
Net Carbs: ~4 g
Fat: ~35 g
DAILY TOTALS
Calories: ~2,989 kcal
Protein: ~271 g
Net Carbs: ~189 g
Fat: ~103 g
Notes:
Only had 35 minutes to train today, so I had to cut the workout short.
I was just starting to really get into the session too and had a sick ass leg pump going!
Got in seated leg curls, leg press, calves, and adductors before I had to leave.
One thing I was really happy about was getting through all of the leg press work without needing my knee wraps!!
Worked up to 553 lbs for 14 and 13 reps after two 20-rep sets at 463 lbs.Bodyweight came in at 199.6 lbs fasted.
Attachments
Log for 8/19/26
Total Rest:
7 hours
Weigh In:
198.4 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Chest / Triceps
Exercise #1
Hammer Strength Incline Press
Warmup:
90 lbs x 20
180 lbs x 5
Set #1 270 lbs x 6
Set #2 270 lbs x 3
Dropset: 180 lbs x 7
Set #3 230 lbs x 6
Dropset: 180 lbs x 4
Dropset: 140 lbs x 7
Exercise #2
Machine Dips
Set #1 165 lbs x 20
Set #2 265 lbs x 13
Set #3 305 lbs (full stack) x 10
Set #4 305 lbs x 9
Exercise #3
Machine Flys
Set #1 230 lbs x 15
Set #2 270 lbs x 13
Set #3 315 lbs x 7
Dropset:
270 lbs x 5
230 lbs x 4
Exercise #4
Close-Grip Bench Press
Set #1 135 lbs x 10
Set #2 145 lbs x 8
Set #3 145 lbs x 7
Dropset:
95 lbs x 13
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
1 cup egg whites
½ cup dry oatmeal
85 g blueberries
110 g banana
14 g raw honey
Meal Totals:
Calories: ~686 kcal
Protein: ~45 g
Net Carbs: ~78 g
Fat: ~22 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
340 g 90/10 ground beef (cooked and drained)
225 g cooked white rice
150 g black beans
Meal Totals:
Calories: ~1,143 kcal
Protein: ~100 g
Net Carbs: ~84 g
Fat: ~36 g
Meal #4
Foods:
186 g lean ribeye steak
190 g baby potatoes
160 g asparagus
Meal Totals:
Calories: ~570 kcal
Protein: ~52 g
Net Carbs: ~36 g
Fat: ~23 g
DAILY TOTALS
Calories: ~2,937 kcal
Protein: ~251 g
Net Carbs: ~242 g
Fat: ~92 g
Notes:
Chest and triceps today.
Started with the Hammer Strength incline press and worked up to 270 lbs x 6, followed by additional working sets and dropsets.
Machine dips went up to the 305 lb full stack for 10 reps, followed by another 9 reps. Machine flys also went up to 315 lbs x 7 before finishing the set with two drops.
Finished the workout with close-grip bench press and a final dropset at 95 lbs.
I really wish people didn't hog the damn Smith machines at my gym — mostly chicks spamming hip thrusts — so I could actually push myself to failure on the close-grip presses.
Bodyweight came in at 198.4 lbs fasted.
Total Rest:
7 hours
Weigh In:
198.4 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Chest / Triceps
Exercise #1
Hammer Strength Incline Press
Warmup:
90 lbs x 20
180 lbs x 5
Set #1 270 lbs x 6
Set #2 270 lbs x 3
Dropset: 180 lbs x 7
Set #3 230 lbs x 6
Dropset: 180 lbs x 4
Dropset: 140 lbs x 7
Exercise #2
Machine Dips
Set #1 165 lbs x 20
Set #2 265 lbs x 13
Set #3 305 lbs (full stack) x 10
Set #4 305 lbs x 9
Exercise #3
Machine Flys
Set #1 230 lbs x 15
Set #2 270 lbs x 13
Set #3 315 lbs x 7
Dropset:
270 lbs x 5
230 lbs x 4
Exercise #4
Close-Grip Bench Press
Set #1 135 lbs x 10
Set #2 145 lbs x 8
Set #3 145 lbs x 7
Dropset:
95 lbs x 13
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
1 cup egg whites
½ cup dry oatmeal
85 g blueberries
110 g banana
14 g raw honey
Meal Totals:
Calories: ~686 kcal
Protein: ~45 g
Net Carbs: ~78 g
Fat: ~22 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
340 g 90/10 ground beef (cooked and drained)
225 g cooked white rice
150 g black beans
Meal Totals:
Calories: ~1,143 kcal
Protein: ~100 g
Net Carbs: ~84 g
Fat: ~36 g
Meal #4
Foods:
186 g lean ribeye steak
190 g baby potatoes
160 g asparagus
Meal Totals:
Calories: ~570 kcal
Protein: ~52 g
Net Carbs: ~36 g
Fat: ~23 g
DAILY TOTALS
Calories: ~2,937 kcal
Protein: ~251 g
Net Carbs: ~242 g
Fat: ~92 g
Notes:
Chest and triceps today.
Started with the Hammer Strength incline press and worked up to 270 lbs x 6, followed by additional working sets and dropsets.
Machine dips went up to the 305 lb full stack for 10 reps, followed by another 9 reps. Machine flys also went up to 315 lbs x 7 before finishing the set with two drops.
Finished the workout with close-grip bench press and a final dropset at 95 lbs.
I really wish people didn't hog the damn Smith machines at my gym — mostly chicks spamming hip thrusts
— so I could actually push myself to failure on the close-grip presses. Bodyweight came in at 198.4 lbs fasted.
Attachments
Go when they're dropping the kids off at schoolLog for 8/19/26
Total Rest:
7 hours
Weigh In:
198.4 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Chest / Triceps
Exercise #1
Hammer Strength Incline Press
Warmup:
90 lbs x 20
180 lbs x 5
Set #1 270 lbs x 6
Set #2 270 lbs x 3
Dropset: 180 lbs x 7
Set #3 230 lbs x 6
Dropset: 180 lbs x 4
Dropset: 140 lbs x 7
Exercise #2
Machine Dips
Set #1 165 lbs x 20
Set #2 265 lbs x 13
Set #3 305 lbs (full stack) x 10
Set #4 305 lbs x 9
Exercise #3
Machine Flys
Set #1 230 lbs x 15
Set #2 270 lbs x 13
Set #3 315 lbs x 7
Dropset:
270 lbs x 5
230 lbs x 4
Exercise #4
Close-Grip Bench Press
Set #1 135 lbs x 10
Set #2 145 lbs x 8
Set #3 145 lbs x 7
Dropset:
95 lbs x 13
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
1 cup egg whites
½ cup dry oatmeal
85 g blueberries
110 g banana
14 g raw honey
Meal Totals:
Calories: ~686 kcal
Protein: ~45 g
Net Carbs: ~78 g
Fat: ~22 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
340 g 90/10 ground beef (cooked and drained)
225 g cooked white rice
150 g black beans
Meal Totals:
Calories: ~1,143 kcal
Protein: ~100 g
Net Carbs: ~84 g
Fat: ~36 g
Meal #4
Foods:
186 g lean ribeye steak
190 g baby potatoes
160 g asparagus
Meal Totals:
Calories: ~570 kcal
Protein: ~52 g
Net Carbs: ~36 g
Fat: ~23 g
DAILY TOTALS
Calories: ~2,937 kcal
Protein: ~251 g
Net Carbs: ~242 g
Fat: ~92 g
Notes:
Chest and triceps today.
Started with the Hammer Strength incline press and worked up to 270 lbs x 6, followed by additional working sets and dropsets.
Machine dips went up to the 305 lb full stack for 10 reps, followed by another 9 reps. Machine flys also went up to 315 lbs x 7 before finishing the set with two drops.
Finished the workout with close-grip bench press and a final dropset at 95 lbs.
I really wish people didn't hog the damn Smith machines at my gym — mostly chicks spamming hip thrusts
Bodyweight came in at 198.4 lbs fasted.
Log for 8/21/26
Total Rest:
8.5 hours
Weigh In:
198.8 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Back / Biceps
Warmup:
Assisted Pull-Ups:
50 lbs x 20
20 lbs x 13
Exercise #1
Lat Pulldowns
Set #1 220 lbs x 6
Set #2 220 lbs x 4
Dropset: 175 lbs x 6
Set #3 210 lbs x 5
Dropset: 180 lbs x 5
Exercise #2
Close-Grip Pulldowns – Neutral Grip
Set #1 180 lbs x 11
Set #2 180 lbs x 8
Set #3 180 lbs x 7
Exercise #3
Hammer Strength Rows
Set #1 372 lbs x 8
Set #2 372 lbs x 6
Switched to close neutral grip:
Set #3 372 lbs x 6
Dropset:
270 lbs x 9
180 lbs x 12
Exercise #4
Standing Strict Curls
Set #1 50 lbs x 13
Set #2 70 lbs x 8
Dropset: 50 lbs x 8
Set #3 70 lbs x 6
Dropset: 50 lbs x 6
Exercise #5
Rope Hammer Curls
Set #1 42.5 lbs x 12
Set #2 42.5 lbs x 11
Set #3 42.5 lbs x 9
Dropset:
35 lbs x 8
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs + green onion
1 cup egg whites
½ cup dry oatmeal
85 g blueberries
14 g raw honey
Meal Totals:
Calories: ~585 kcal
Protein: ~44 g
Net Carbs: ~56 g
Fat: ~22 g
Meal #2
Foods:
220 g skinless chicken breast
86 g skinless chicken leg/thigh meat
70 g top sirloin steak
150 g cooked white rice with mushrooms & onions
220 g yams
( I know i didnt get a picture of the yams but I indeed eat it
)
Meal Totals:
Calories: ~1,180 kcal
Protein: ~125 g
Net Carbs: ~89 g
Fat: ~30 g
Meal #3
Foods:
300 g skinless chicken breast
3 low-carb protein tortillas
Meal Totals:
Calories: ~705 kcal
Protein: ~114 g
Net Carbs: ~6 g
Fat: ~20 g
DAILY TOTALS
Calories: ~2,470 kcal
Protein: ~283 g
Net Carbs: ~151 g
Fat: ~72 g
Notes:
Back and biceps today.
Another training session that fell on a day off from work, so I had more time available and was able to get in a little more volume than I normally can on a workday.
Felt strong throughout the session and got an amazing bicep pump by the end of the workout.
Back work included both wide and close neutral-grip pulldowns before moving into heavy Hammer Strength rows, working up to 372 lbs and finishing with a double dropset.
Finished the session with standing strict curls and rope hammer curls for direct bicep work.
Bodyweight came in at 198.8 lbs fasted.
Total Rest:
8.5 hours
Weigh In:
198.8 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Back / Biceps
Warmup:
Assisted Pull-Ups:
50 lbs x 20
20 lbs x 13
Exercise #1
Lat Pulldowns
Set #1 220 lbs x 6
Set #2 220 lbs x 4
Dropset: 175 lbs x 6
Set #3 210 lbs x 5
Dropset: 180 lbs x 5
Exercise #2
Close-Grip Pulldowns – Neutral Grip
Set #1 180 lbs x 11
Set #2 180 lbs x 8
Set #3 180 lbs x 7
Exercise #3
Hammer Strength Rows
Set #1 372 lbs x 8
Set #2 372 lbs x 6
Switched to close neutral grip:
Set #3 372 lbs x 6
Dropset:
270 lbs x 9
180 lbs x 12
Exercise #4
Standing Strict Curls
Set #1 50 lbs x 13
Set #2 70 lbs x 8
Dropset: 50 lbs x 8
Set #3 70 lbs x 6
Dropset: 50 lbs x 6
Exercise #5
Rope Hammer Curls
Set #1 42.5 lbs x 12
Set #2 42.5 lbs x 11
Set #3 42.5 lbs x 9
Dropset:
35 lbs x 8
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs + green onion
1 cup egg whites
½ cup dry oatmeal
85 g blueberries
14 g raw honey
Meal Totals:
Calories: ~585 kcal
Protein: ~44 g
Net Carbs: ~56 g
Fat: ~22 g
Meal #2
Foods:
220 g skinless chicken breast
86 g skinless chicken leg/thigh meat
70 g top sirloin steak
150 g cooked white rice with mushrooms & onions
220 g yams
( I know i didnt get a picture of the yams but I indeed eat it
)Meal Totals:
Calories: ~1,180 kcal
Protein: ~125 g
Net Carbs: ~89 g
Fat: ~30 g
Meal #3
Foods:
300 g skinless chicken breast
3 low-carb protein tortillas
Meal Totals:
Calories: ~705 kcal
Protein: ~114 g
Net Carbs: ~6 g
Fat: ~20 g
DAILY TOTALS
Calories: ~2,470 kcal
Protein: ~283 g
Net Carbs: ~151 g
Fat: ~72 g
Notes:
Back and biceps today.
Another training session that fell on a day off from work, so I had more time available and was able to get in a little more volume than I normally can on a workday.
Felt strong throughout the session and got an amazing bicep pump by the end of the workout.
Back work included both wide and close neutral-grip pulldowns before moving into heavy Hammer Strength rows, working up to 372 lbs and finishing with a double dropset.
Finished the session with standing strict curls and rope hammer curls for direct bicep work.
Bodyweight came in at 198.8 lbs fasted.
Attachments
I tried the higher rep thing for a little.. I enjoy lifting as heavy as I can I just incorporate dropsets when I reach failure to get the reps in ...
Log for 8/24/26
Total Rest:
5.5 hours
Weigh In:
199.2 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Legs
Exercise #1
Seated Leg Curls
Warmup:
100 lbs x 20
160 lbs x 6
Set #1 200 lbs x 8 + 4 partials
Set #2 200 lbs x 7 + 4 partials
Set #3 200 lbs x 6 + 4 partials
Exercise #2
Leg Press
Warmup:
283 lbs x 20
373 lbs x 10
Set #1 463 lbs x 20
Set #2 553 lbs x 10
Put on my knee wraps
Set #3 643 lbs x 10
Set #4 733 lbs x 4
Dropset:
643 lbs x 4
553 lbs x 6
463 lbs x 8
Exercise #3
Quad Extensions — Single Leg
Set #1 30 lbs x 20
Set #2 40 lbs x 20
Set #3 50 lbs x 15
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
6 egg whites
½ cup dry oatmeal
50 g 1% milk
18 g raw honey
Meal Totals:
Calories: ~586 kcal
Protein: ~47 g
Net Carbs: ~47 g
Fat: ~23 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
280 g chicken breast
100 g 90/10 ground beef, cooked and drained
160 g potatoes
160 g cooked white rice
53 g asparagus
Meal Totals:
Calories: ~1,005 kcal
Protein: ~119 g
Net Carbs: ~75 g
Fat: ~22 g
Meal #4
Foods:
276 g 90/10 ground beef, cooked and drained
2 low-carb protein tortillas
Meal Totals:
Calories: ~675 kcal
Protein: ~82 g
Net Carbs: ~4 g
Fat: ~34 g
DAILY TOTALS
Calories: ~2,804 kcal
Protein: ~302 g
Net Carbs: ~170 g
Fat: ~90 g
Notes:
Legs today despite only getting 5.5 hours of sleep.
Started with seated leg curls at 200 lbs and added four partials to the end of each working set.
On leg press I worked through 463 lbs x 20 and 553 lbs x 10 before putting on my knee wraps. Went up to 643 lbs x 10 and then 733 lbs x 4, followed immediately by a long dropset through 643, 553, and 463 lbs.
Finished with single-leg quad extensions, keeping the weight lighter and working through higher reps.
Really excited for my US-Pharmacies HGH kit — it's ordered and on its way!! Haven't taken growth since my 20's, back when I didn't even need it.
Bodyweight came in at 199.2 lbs fasted.
Total Rest:
5.5 hours
Weigh In:
199.2 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Legs
Exercise #1
Seated Leg Curls
Warmup:
100 lbs x 20
160 lbs x 6
Set #1 200 lbs x 8 + 4 partials
Set #2 200 lbs x 7 + 4 partials
Set #3 200 lbs x 6 + 4 partials
Exercise #2
Leg Press
Warmup:
283 lbs x 20
373 lbs x 10
Set #1 463 lbs x 20
Set #2 553 lbs x 10
Put on my knee wraps
Set #3 643 lbs x 10
Set #4 733 lbs x 4
Dropset:
643 lbs x 4
553 lbs x 6
463 lbs x 8
Exercise #3
Quad Extensions — Single Leg
Set #1 30 lbs x 20
Set #2 40 lbs x 20
Set #3 50 lbs x 15
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
6 egg whites
½ cup dry oatmeal
50 g 1% milk
18 g raw honey
Meal Totals:
Calories: ~586 kcal
Protein: ~47 g
Net Carbs: ~47 g
Fat: ~23 g
Meal #2
Foods:
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Net Carbs: ~44 g
Fat: ~11 g
Meal #3
Foods:
280 g chicken breast
100 g 90/10 ground beef, cooked and drained
160 g potatoes
160 g cooked white rice
53 g asparagus
Meal Totals:
Calories: ~1,005 kcal
Protein: ~119 g
Net Carbs: ~75 g
Fat: ~22 g
Meal #4
Foods:
276 g 90/10 ground beef, cooked and drained
2 low-carb protein tortillas
Meal Totals:
Calories: ~675 kcal
Protein: ~82 g
Net Carbs: ~4 g
Fat: ~34 g
DAILY TOTALS
Calories: ~2,804 kcal
Protein: ~302 g
Net Carbs: ~170 g
Fat: ~90 g
Notes:
Legs today despite only getting 5.5 hours of sleep.
Started with seated leg curls at 200 lbs and added four partials to the end of each working set.
On leg press I worked through 463 lbs x 20 and 553 lbs x 10 before putting on my knee wraps. Went up to 643 lbs x 10 and then 733 lbs x 4, followed immediately by a long dropset through 643, 553, and 463 lbs.
Finished with single-leg quad extensions, keeping the weight lighter and working through higher reps.
Really excited for my US-Pharmacies HGH kit — it's ordered and on its way!! Haven't taken growth since my 20's, back when I didn't even need it.
Bodyweight came in at 199.2 lbs fasted.
Attachments
Log for 8/25/26
Total Rest:
6.5 hours
Weigh In:
199.0 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Shoulders / Abs
Exercise #1
Hammer Strength Shoulder Press
Warmup:
90 lbs x 20
140 lbs x 10
Set #1 230 lbs x 12
Set #2 270 lbs x 6
Set #3 270 lbs x 4
Dropset:
230 lbs x 3
180 lbs x 5
140 lbs x 6
Exercise #2
Seated Lateral Raises
Set #1 22.5's x 10
Set #2 22.5's x 9
Set #3 22.5's x 9
Exercise #3
Rear Delt Flys
Set #1 22.5's x 12
Set #2 22.5's x 12
Set #3 22.5's x 12
Exercise #4
Machine Lateral Raises
Set #1 80 lbs x 20
Set #2 100 lbs x 11
Set #3 120 lbs x 8
Exercise #5
Machine Crunches
Set #1 130 lbs x 50
Set #2 150 lbs x 35
Set #3 150 lbs x 30
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
1 cup egg whites
½ cup dry oatmeal
85 g blueberries
110 g banana
14 g raw honey
Meal Totals:
Calories: ~686 kcal
Protein: ~45 g
Net Carbs: ~78 g
Fat: ~22 g
Meal #2
Foods:
105 g banana
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~632 kcal
Protein: ~55 g
Net Carbs: ~68 g
Fat: ~11 g
Meal #3
Foods:
276 g cooked baked chicken tenderloins
100 g cooked/drained 90/10 ground beef
310 g cooked white rice
Meal Totals:
Calories: ~1,053 kcal
Protein: ~118 g
Net Carbs: ~87 g
Fat: ~21 g
Meal #4
Foods:
238 g cooked baked chicken tenderloins
2 low-carb protein tortillas
Meal Totals:
Calories: ~533 kcal
Protein: ~88 g
Net Carbs: ~4 g
Fat: ~14 g
DAILY TOTALS
Calories: ~2,904 kcal
Protein: ~306 g
Net Carbs: ~237 g
Fat: ~68 g
Notes:
Shoulders and abs today.
Started with Hammer Strength shoulder presses, working up to 270 lbs for two working sets and finishing the final set with a three-stage dropset down through 230, 180, and 140 lbs.
Followed the presses with direct side and rear delt work. Hit three sets of seated lateral raises, three sets of rear delt flys, and finished the delt work with machine lateral raises up to 120 lbs x 8.
Finished the session with high-rep machine crunches, totaling 115 reps across three sets.
Bodyweight came in at 199.0 lbs fasted.
Total Rest:
6.5 hours
Weigh In:
199.0 lbs (fasted)
Supplements:
Methylene Blue
CoQ10 – 400 mg daily
Creatine – 10 g daily
Omega-3 capsules
Centrum Silver Multivitamin
Digestive Enzymes
Collagen Capsules
Choline & Inositol Capsules
Moringa Capsules
Peptides:
Ebiom BPC-157 & TB-500 – 250 mcg of each, once daily
Ebiom SLU-PP-332 – 60 mg daily
Ebiom Retatrutide – 3 mg weekly
Cycle:
US-Pharmacies Sustanon 500 – 500 mg per week
US-Pharmacies Equipoise – 250 mg per week
US-Pharmacies Proviron – 25 mg ED
Dosing Schedule:
Monday / Thursday:
250 mg Sustanon 500
125 mg Equipoise
25 mg Proviron ED
3 mg Retatrutide 1x weekly (Wednesday)
Training:
Shoulders / Abs
Exercise #1
Hammer Strength Shoulder Press
Warmup:
90 lbs x 20
140 lbs x 10
Set #1 230 lbs x 12
Set #2 270 lbs x 6
Set #3 270 lbs x 4
Dropset:
230 lbs x 3
180 lbs x 5
140 lbs x 6
Exercise #2
Seated Lateral Raises
Set #1 22.5's x 10
Set #2 22.5's x 9
Set #3 22.5's x 9
Exercise #3
Rear Delt Flys
Set #1 22.5's x 12
Set #2 22.5's x 12
Set #3 22.5's x 12
Exercise #4
Machine Lateral Raises
Set #1 80 lbs x 20
Set #2 100 lbs x 11
Set #3 120 lbs x 8
Exercise #5
Machine Crunches
Set #1 130 lbs x 50
Set #2 150 lbs x 35
Set #3 150 lbs x 30
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
1 cup egg whites
½ cup dry oatmeal
85 g blueberries
110 g banana
14 g raw honey
Meal Totals:
Calories: ~686 kcal
Protein: ~45 g
Net Carbs: ~78 g
Fat: ~22 g
Meal #2
Foods:
105 g banana
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~632 kcal
Protein: ~55 g
Net Carbs: ~68 g
Fat: ~11 g
Meal #3
Foods:
276 g cooked baked chicken tenderloins
100 g cooked/drained 90/10 ground beef
310 g cooked white rice
Meal Totals:
Calories: ~1,053 kcal
Protein: ~118 g
Net Carbs: ~87 g
Fat: ~21 g
Meal #4
Foods:
238 g cooked baked chicken tenderloins
2 low-carb protein tortillas
Meal Totals:
Calories: ~533 kcal
Protein: ~88 g
Net Carbs: ~4 g
Fat: ~14 g
DAILY TOTALS
Calories: ~2,904 kcal
Protein: ~306 g
Net Carbs: ~237 g
Fat: ~68 g
Notes:
Shoulders and abs today.
Started with Hammer Strength shoulder presses, working up to 270 lbs for two working sets and finishing the final set with a three-stage dropset down through 230, 180, and 140 lbs.
Followed the presses with direct side and rear delt work. Hit three sets of seated lateral raises, three sets of rear delt flys, and finished the delt work with machine lateral raises up to 120 lbs x 8.
Finished the session with high-rep machine crunches, totaling 115 reps across three sets.
Bodyweight came in at 199.0 lbs fasted.
Attachments
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