Approved Log Cutting Cycle Food Log sponsored by US-Pharmacies
- Thread starter Dopeless
- Start date
Log for 8/26/26
Total Rest:
6.5 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:
Triceps / Biceps
Warmup:
Tricep Pushdowns / Cable Curl Superset
30 lbs x 25 / 30 lbs x 20
35 lbs x 20 / 35 lbs x 20
Exercise #1
Hammer Strength Dips
Warmup:
180 lbs x 20
270 lbs x 5
Set #1 360 lbs x 8
PR!
Set #2 360 lbs x 5
Dropset:
270 lbs x 10
180 lbs x 11
Exercise #2
Standing Strict DB Curls
Set #1 35's x 8
Set #2 45's x 7
Dropset:
35's x 6
Exercise #3
Tricep Pushdowns / Cable Curl Superset
Set #1 80 lbs x 9 / 65 lbs x 8
Set #2 80 lbs x 8 / 65 lbs x 8
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
1 cup egg whites
½ cup dry oatmeal
88 g blueberries
129 g banana
13 g raw honey
Meal Totals:
Calories: ~700 kcal
Protein: ~45 g
Net Carbs: ~82 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:
268 g cooked baked chicken tenderloins
100 g cooked/drained 90/10 ground beef
308 g cooked white rice
Meal Totals:
Calories: ~1,034 kcal
Protein: ~115 g
Net Carbs: ~86 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
Snack
Foods:
138 g cooked baked chicken tenderloin
1 low-carb protein tortilla
Snack Totals:
Calories: ~298 kcal
Protein: ~50 g
Net Carbs: ~2 g
Fat: ~7 g
DAILY TOTALS
Calories: ~3,103 kcal
Protein: ~352 g
Net Carbs: ~218 g
Fat: ~75 g
Notes:
Triceps and biceps today.
Started with pushdowns and cable curls to warm up before moving into Hammer Strength dips.
Hit another PR on Hammer Strength dips today — 360 lbs x 8 PR! My previous best was 360 lbs x 6, so that's a 2-rep improvement at the same weight.
Followed that with another set at 360 lbs x 5 and a double dropset at 270 and 180 lbs.
For biceps, I kept the dumbbell curls strict and worked up to 45's x 7 per arm before dropping to the 35's.
Finished the session with two supersets of heavy tricep pushdowns and cable curls.
Bodyweight came in at 198.8 lbs fasted.
Total Rest:
6.5 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:
Triceps / Biceps
Warmup:
Tricep Pushdowns / Cable Curl Superset
30 lbs x 25 / 30 lbs x 20
35 lbs x 20 / 35 lbs x 20
Exercise #1
Hammer Strength Dips
Warmup:
180 lbs x 20
270 lbs x 5
Set #1 360 lbs x 8
PR!Set #2 360 lbs x 5
Dropset:
270 lbs x 10
180 lbs x 11
Exercise #2
Standing Strict DB Curls
Set #1 35's x 8
Set #2 45's x 7
Dropset:
35's x 6
Exercise #3
Tricep Pushdowns / Cable Curl Superset
Set #1 80 lbs x 9 / 65 lbs x 8
Set #2 80 lbs x 8 / 65 lbs x 8
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
1 cup egg whites
½ cup dry oatmeal
88 g blueberries
129 g banana
13 g raw honey
Meal Totals:
Calories: ~700 kcal
Protein: ~45 g
Net Carbs: ~82 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:
268 g cooked baked chicken tenderloins
100 g cooked/drained 90/10 ground beef
308 g cooked white rice
Meal Totals:
Calories: ~1,034 kcal
Protein: ~115 g
Net Carbs: ~86 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
Snack
Foods:
138 g cooked baked chicken tenderloin
1 low-carb protein tortilla
Snack Totals:
Calories: ~298 kcal
Protein: ~50 g
Net Carbs: ~2 g
Fat: ~7 g
DAILY TOTALS
Calories: ~3,103 kcal
Protein: ~352 g
Net Carbs: ~218 g
Fat: ~75 g
Notes:
Triceps and biceps today.
Started with pushdowns and cable curls to warm up before moving into Hammer Strength dips.
Hit another PR on Hammer Strength dips today — 360 lbs x 8
PR! My previous best was 360 lbs x 6, so that's a 2-rep improvement at the same weight.Followed that with another set at 360 lbs x 5 and a double dropset at 270 and 180 lbs.
For biceps, I kept the dumbbell curls strict and worked up to 45's x 7 per arm before dropping to the 35's.
Finished the session with two supersets of heavy tricep pushdowns and cable curls.
Bodyweight came in at 198.8 lbs fasted.
Attachments
Log for 8/27/26
Total Rest:
10 hours
Weigh In:
199.4 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:
REST DAY
Nutrition / Meals:
Meal #1
Foods:
1 cup egg whites
6 whole eggs
3 low-carb protein tortillas
Meal Totals:
Calories: ~750 kcal
Protein: ~77 g
Total Carbs: ~49 g
Net Carbs: ~7 g
Fiber: ~42 g
Fat: ~36 g
Meal #2
Foods:
278 g cooked/drained 90/10 ground beef
120 g cooked white rice
2 low-carb protein tortillas
Meal Totals:
Calories: ~835 kcal
Protein: ~85 g
Total Carbs: ~66 g
Net Carbs: ~38 g
Fiber: ~28 g
Fat: ~35 g
Meal #3
Foods:
278 g cooked baked chicken tenderloin
120 g cooked white rice
2 low-carb protein tortillas
Meal Totals:
Calories: ~755 kcal
Protein: ~107 g
Total Carbs: ~66 g
Net Carbs: ~38 g
Fiber: ~28 g
Fat: ~16 g
Snack
Foods:
220 g nonfat Greek yogurt
102 g homemade high-protein peanut butter
10 g honey
Snack Totals:
Calories: ~310 kcal
Protein: ~39 g
Total Carbs: ~36 g
Net Carbs: ~31 g
Fiber: ~5 g
Fat: ~4 g
DAILY TOTALS
Calories: ~2,650 kcal
Protein: ~308 g
Total Carbs: ~217 g
Net Carbs: ~114 g
Fiber: ~103 g
Fat: ~91 g
Notes:
Rest day today.
I cannot believe I got 10 HOURS of sleep last night!
I guess my body was more tired than I thought. With how hard I've been training lately and balancing that with work, apparently my body decided it was time to catch up on some recovery.
No training today, so I'm taking advantage of the extra rest and letting my body recover.
Bodyweight came in at 199.4 lbs fasted.
Total Rest:
10 hours
Weigh In:
199.4 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:
REST DAY
Nutrition / Meals:
Meal #1
Foods:
1 cup egg whites
6 whole eggs
3 low-carb protein tortillas
Meal Totals:
Calories: ~750 kcal
Protein: ~77 g
Total Carbs: ~49 g
Net Carbs: ~7 g
Fiber: ~42 g
Fat: ~36 g
Meal #2
Foods:
278 g cooked/drained 90/10 ground beef
120 g cooked white rice
2 low-carb protein tortillas
Meal Totals:
Calories: ~835 kcal
Protein: ~85 g
Total Carbs: ~66 g
Net Carbs: ~38 g
Fiber: ~28 g
Fat: ~35 g
Meal #3
Foods:
278 g cooked baked chicken tenderloin
120 g cooked white rice
2 low-carb protein tortillas
Meal Totals:
Calories: ~755 kcal
Protein: ~107 g
Total Carbs: ~66 g
Net Carbs: ~38 g
Fiber: ~28 g
Fat: ~16 g
Snack
Foods:
220 g nonfat Greek yogurt
102 g homemade high-protein peanut butter
10 g honey
Snack Totals:
Calories: ~310 kcal
Protein: ~39 g
Total Carbs: ~36 g
Net Carbs: ~31 g
Fiber: ~5 g
Fat: ~4 g
DAILY TOTALS
Calories: ~2,650 kcal
Protein: ~308 g
Total Carbs: ~217 g
Net Carbs: ~114 g
Fiber: ~103 g
Fat: ~91 g
Notes:
Rest day today.
I cannot believe I got 10 HOURS of sleep last night!
I guess my body was more tired than I thought. With how hard I've been training lately and balancing that with work, apparently my body decided it was time to catch up on some recovery.
No training today, so I'm taking advantage of the extra rest and letting my body recover.
Bodyweight came in at 199.4 lbs fasted.
Attachments
Log for 8/28/26
Total Rest:
6 hours + 1 hour nap
Weigh In:
203.6 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
130 lbs x 20
Set #1 170 lbs x 11
Set #2 170 lbs x 10
Set #3 170 lbs x 9
Set #4 170 lbs x 9
Exercise #2
Abductors
Set #1 85 lbs x 20
Set #2 130 lbs x 20
Set #3 160 lbs x 13
Set #4 160 lbs x 8
Exercise #3
Leg Press
Set #1 283 lbs x 25
Set #2 373 lbs x 20
Set #3 463 lbs x 15
Set #4 553 lbs x 14
Exercise #4
Single-Leg Quad Extensions
Set #1 50 lbs x 20 per leg
Set #2 50 lbs x 18 per leg
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
1 cup egg whites
½ cup dry oatmeal
88 g blueberries
109 g banana
13 g honey
Meal Totals:
Calories: ~685 kcal
Protein: ~45 g
Total Carbs: ~84 g
Net Carbs: ~75 g
Fiber: ~9 g
Fat: ~22 g
Meal #2
Foods:
200 g cooked chicken tenderloin
250 g cooked basmati rice
Meal Totals:
Calories: ~635 kcal
Protein: ~69 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~8 g
Meal #3
Foods:
258 g cooked chicken tenderloin
250 g cooked basmati rice
14 g honey
Meal Totals:
Calories: ~773 kcal
Protein: ~87 g
Total Carbs: ~82 g
Net Carbs: ~81 g
Fiber: ~1 g
Fat: ~10 g
Meal #4
Foods:
60 g cooked chicken tenderloin
80 g cooked basmati rice
Meal Totals:
Calories: ~197 kcal
Protein: ~21 g
Total Carbs: ~22 g
Net Carbs: ~22 g
Fiber: ~0 g
Fat: ~2 g
Snack
Foods:
100 g homemade high-protein peanut butter
Snack Totals:
Calories: 143 kcal
Protein: 16.4 g
Total Carbs: 17.9 g
Net Carbs: 12.6 g
Fiber: 5.3 g
Fat: 4 g
DAILY TOTALS
Calories: ~2,433 kcal
Protein: ~238 g
Total Carbs: ~276 g
Net Carbs: ~260 g
Fiber: ~16 g
Fat: ~46 g
Notes:
I had yesterday and today off from work, and yesterday was also a complete rest day.
Weight jumped from 199.4 lbs to 203.6 lbs overnight despite eating about the same amount on my rest day/day off from work.
It also might have something to do with the 100+g of fiber i ate yesterday and no
today..
I also forgot my knee wraps, so instead of pushing the heavier loads on leg press, I stayed in a higher rep range and focused on slow, controlled eccentrics.
Worked up through 283 lbs x 25, 373 lbs x 20, 463 lbs x 15, and finished with 553 lbs x 14 on leg press.
Finished the session with single-leg quad extensions at 50 lbs for 20 and 18 reps per leg.
I didnt get pics of all my meals as usual and for meal#4 it wasnt an actual meal I just finished my daughters left overs..
Total Rest:
6 hours + 1 hour nap
Weigh In:
203.6 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
130 lbs x 20
Set #1 170 lbs x 11
Set #2 170 lbs x 10
Set #3 170 lbs x 9
Set #4 170 lbs x 9
Exercise #2
Abductors
Set #1 85 lbs x 20
Set #2 130 lbs x 20
Set #3 160 lbs x 13
Set #4 160 lbs x 8
Exercise #3
Leg Press
Set #1 283 lbs x 25
Set #2 373 lbs x 20
Set #3 463 lbs x 15
Set #4 553 lbs x 14
Exercise #4
Single-Leg Quad Extensions
Set #1 50 lbs x 20 per leg
Set #2 50 lbs x 18 per leg
Nutrition / Meals:
Meal #1
Foods:
4 whole eggs
1 cup egg whites
½ cup dry oatmeal
88 g blueberries
109 g banana
13 g honey
Meal Totals:
Calories: ~685 kcal
Protein: ~45 g
Total Carbs: ~84 g
Net Carbs: ~75 g
Fiber: ~9 g
Fat: ~22 g
Meal #2
Foods:
200 g cooked chicken tenderloin
250 g cooked basmati rice
Meal Totals:
Calories: ~635 kcal
Protein: ~69 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~8 g
Meal #3
Foods:
258 g cooked chicken tenderloin
250 g cooked basmati rice
14 g honey
Meal Totals:
Calories: ~773 kcal
Protein: ~87 g
Total Carbs: ~82 g
Net Carbs: ~81 g
Fiber: ~1 g
Fat: ~10 g
Meal #4
Foods:
60 g cooked chicken tenderloin
80 g cooked basmati rice
Meal Totals:
Calories: ~197 kcal
Protein: ~21 g
Total Carbs: ~22 g
Net Carbs: ~22 g
Fiber: ~0 g
Fat: ~2 g
Snack
Foods:
100 g homemade high-protein peanut butter
Snack Totals:
Calories: 143 kcal
Protein: 16.4 g
Total Carbs: 17.9 g
Net Carbs: 12.6 g
Fiber: 5.3 g
Fat: 4 g
DAILY TOTALS
Calories: ~2,433 kcal
Protein: ~238 g
Total Carbs: ~276 g
Net Carbs: ~260 g
Fiber: ~16 g
Fat: ~46 g
Notes:
I had yesterday and today off from work, and yesterday was also a complete rest day.
Weight jumped from 199.4 lbs to 203.6 lbs overnight
despite eating about the same amount on my rest day/day off from work.It also might have something to do with the 100+g of fiber i ate yesterday and no
today..I also forgot my knee wraps, so instead of pushing the heavier loads on leg press, I stayed in a higher rep range and focused on slow, controlled eccentrics.
Worked up through 283 lbs x 25, 373 lbs x 20, 463 lbs x 15, and finished with 553 lbs x 14 on leg press.
Finished the session with single-leg quad extensions at 50 lbs for 20 and 18 reps per leg.
I didnt get pics of all my meals as usual and for meal#4 it wasnt an actual meal I just finished my daughters left overs..
Attachments
Log for 8/29/26
Total Rest:
7 hours
Weigh In:
202.4 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 – 500 mcg daily
Injected locally 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 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
270 lbs x 3
Set #1 270 lbs x 4
Dropset: 180 lbs x 9
Set #2 230 lbs x 6
Dropset: 180 lbs x 6
Dropset: 90 lbs x 11
Exercise #2
Hammer Strength Dips
Set #1 180 lbs x 15
Set #2 360 lbs x 4
Dropset: 270 lbs x 6
Dropset: 180 lbs x 13
Exercise #3
Machine Flys
Set #1 265 lbs x 12
Set #2 305 lbs x 8
Set #3 305 lbs x 6
Dropset: 260 lbs x 6
Dropset: 180 lbs x 8
Exercise #4
Overhead Rope Tricep Extensions
Set #1 35 lbs x 15
Set #2 50 lbs x 8
Set #3 50 lbs x 6
Dropset: 35 lbs x 9
Dropset: 25 lbs x 8
Exercise #5
Machine Chest Press
Set #1 165 lbs x 8
Set #2 165 lbs x 6
Dropset: 140 lbs x 9
Dropset: 85 lbs x 13
Exercise #6
Cable Tricep Kickbacks
Set #1 10 lbs x 15 per arm
Set #2 10 lbs x 13 per arm
Set #3 10 lbs x 11 per arm
Dropset: 7 lbs x 15
Dropset: 3 lbs x 15
Nutrition / Meals:
Meal #1
Foods:
1 cup egg whites
4 whole eggs
1 low-carb protein tortilla
½ cup dry oatmeal
100 g blueberries
14 g honey
Meal Totals:
Calories: ~705 kcal
Protein: ~52 g
Total Carbs: ~77 g
Net Carbs: ~55 g
Fiber: ~22 g
Fat: ~25 g
Meal #2 — All-Meat Carne Asada Burrito
Foods:
Large all-meat carne asada burrito
Regular flour tortilla
Estimated Meal Totals:
Calories: ~850 kcal
Protein: ~75 g
Total Carbs: ~50 g
Net Carbs: ~47 g
Fiber: ~3 g
Fat: ~38 g
Meal #3
Foods:
222 g cooked chicken tenderloin
250 g cooked rice
Meal Totals:
Calories: ~671 kcal
Protein: ~76 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~9 g
Meal #4
Foods:
300 g nonfat Greek yogurt
1 scoop protein powder
102 g homemade high-protein peanut butter
14 g honey
110 g banana
Meal Totals:
Calories: ~596 kcal
Protein: ~71 g
Total Carbs: ~75 g
Net Carbs: ~66 g
Fiber: ~9 g
Fat: ~7 g
DAILY TOTALS
Calories: ~2,822 kcal
Protein: ~274 g
Total Carbs: ~272 g
Net Carbs: ~237 g
Fiber: ~35 g
Fat: ~79 g
Notes:
I had to work early today, which meant training after a long and physically demanding day at work.
I definitely wasn't performing at my best, but I got through it and completed the entire workout in about 50 minutes. By Exercise #5 I was absolutely cooked! Still, I finished everything I had planned instead of cutting the session short.
Nutrition didn't go exactly according to plan today either. The guys at work were buying burritos for everyone, and because they know how particular I am about my food, they were nice enough to offer to get an all-meat carne asada burrito specifically for me. I finally gave in to the peer pressure.
At that point, after they went out of their way to accommodate me, I felt obligated to eat it.
I accounted for the burrito in today's nutrition as accurately as possible and still finished the day at approximately 2,822 calories with 274 g of protein.
Started US-Pharmacies HGH at 2 IU daily and Ebiom GHK-Cu at 2.5 mg daily today.
Also increased BPC-157 to 500 mcg daily due to the elbow pain and administered today's injection locally.
Not my best performance in the gym today after the long workday, but I still got the entire Chest/Triceps session done in 50 minutes.
Total Rest:
7 hours
Weigh In:
202.4 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 – 500 mcg daily
Injected locally 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 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
270 lbs x 3
Set #1 270 lbs x 4
Dropset: 180 lbs x 9
Set #2 230 lbs x 6
Dropset: 180 lbs x 6
Dropset: 90 lbs x 11
Exercise #2
Hammer Strength Dips
Set #1 180 lbs x 15
Set #2 360 lbs x 4
Dropset: 270 lbs x 6
Dropset: 180 lbs x 13
Exercise #3
Machine Flys
Set #1 265 lbs x 12
Set #2 305 lbs x 8
Set #3 305 lbs x 6
Dropset: 260 lbs x 6
Dropset: 180 lbs x 8
Exercise #4
Overhead Rope Tricep Extensions
Set #1 35 lbs x 15
Set #2 50 lbs x 8
Set #3 50 lbs x 6
Dropset: 35 lbs x 9
Dropset: 25 lbs x 8
Exercise #5
Machine Chest Press
Set #1 165 lbs x 8
Set #2 165 lbs x 6
Dropset: 140 lbs x 9
Dropset: 85 lbs x 13
Exercise #6
Cable Tricep Kickbacks
Set #1 10 lbs x 15 per arm
Set #2 10 lbs x 13 per arm
Set #3 10 lbs x 11 per arm
Dropset: 7 lbs x 15
Dropset: 3 lbs x 15
Nutrition / Meals:
Meal #1
Foods:
1 cup egg whites
4 whole eggs
1 low-carb protein tortilla
½ cup dry oatmeal
100 g blueberries
14 g honey
Meal Totals:
Calories: ~705 kcal
Protein: ~52 g
Total Carbs: ~77 g
Net Carbs: ~55 g
Fiber: ~22 g
Fat: ~25 g
Meal #2 — All-Meat Carne Asada Burrito
Foods:
Large all-meat carne asada burrito
Regular flour tortilla
Estimated Meal Totals:
Calories: ~850 kcal
Protein: ~75 g
Total Carbs: ~50 g
Net Carbs: ~47 g
Fiber: ~3 g
Fat: ~38 g
Meal #3
Foods:
222 g cooked chicken tenderloin
250 g cooked rice
Meal Totals:
Calories: ~671 kcal
Protein: ~76 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~9 g
Meal #4
Foods:
300 g nonfat Greek yogurt
1 scoop protein powder
102 g homemade high-protein peanut butter
14 g honey
110 g banana
Meal Totals:
Calories: ~596 kcal
Protein: ~71 g
Total Carbs: ~75 g
Net Carbs: ~66 g
Fiber: ~9 g
Fat: ~7 g
DAILY TOTALS
Calories: ~2,822 kcal
Protein: ~274 g
Total Carbs: ~272 g
Net Carbs: ~237 g
Fiber: ~35 g
Fat: ~79 g
Notes:
I had to work early today, which meant training after a long and physically demanding day at work.
I definitely wasn't performing at my best, but I got through it and completed the entire workout in about 50 minutes. By Exercise #5 I was absolutely cooked!
Still, I finished everything I had planned instead of cutting the session short.Nutrition didn't go exactly according to plan today either. The guys at work were buying burritos for everyone, and because they know how particular I am about my food, they were nice enough to offer to get an all-meat carne asada burrito specifically for me. I finally gave in to the peer pressure.
At that point, after they went out of their way to accommodate me, I felt obligated to eat it.I accounted for the burrito in today's nutrition as accurately as possible and still finished the day at approximately 2,822 calories with 274 g of protein.
Started US-Pharmacies HGH at 2 IU daily and Ebiom GHK-Cu at 2.5 mg daily today.
Also increased BPC-157 to 500 mcg daily due to the elbow pain and administered today's injection locally.
Not my best performance in the gym today after the long workday, but I still got the entire Chest/Triceps session done in 50 minutes.
Attachments
I had to work early today, which meant training after a long and physically demanding day at work.
I definitely wasn't performing at my best, but I got through it and completed the entire workout in about 50 minutes. By Exercise #5 I was absolutely cooked! Still, I finished everything I had planned instead of cutting the session short.
Still got it done right
I definitely wasn't performing at my best, but I got through it and completed the entire workout in about 50 minutes. By Exercise #5 I was absolutely cooked!
Still, I finished everything I had planned instead of cutting the session short.Still got it done right
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 8/30/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
7.5 hours
WEIGH IN
199.8 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 — 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 — 25 mg ED
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Daily:
• Proviron — 25 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MISSED WORKOUT
I chose to prioritize spending time with my family today.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
4 whole eggs
1 cup egg whites
½ cup dry oatmeal
103 g homemade high-protein peanut butter
13 g honey
1 low-carb protein tortilla
Meal Totals:
Calories: ~782 kcal
Protein: ~68 g
Total Carbs: ~78 g
Net Carbs: ~54 g
Fiber: ~24 g
Fat: ~30 g
MEAL #2
245 g cooked 93/7 ground beef
250 g cooked basmati rice
Meal Totals:
Calories: ~715 kcal
Protein: ~69 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~17 g
MEAL #3
240 g cooked chicken tenderloin
250 g cooked rice
Meal Totals:
Calories: ~701 kcal
Protein: ~81 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~10 g
SNACK
165 g homemade high-protein peanut butter
135 g banana
14 g honey
225 g nonfat Greek yogurt
Snack Totals:
Calories: ~533 kcal
Protein: ~50 g
Total Carbs: ~80 g
Net Carbs: ~68 g
Fiber: ~12 g
Fat: ~7 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,731 kcal
Protein: ~268 g
Total Carbs: ~298 g
Net Carbs: ~260 g
Fiber: ~38 g
Fat: ~64 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
No training today.
I had originally planned to train, but I made the decision to prioritize spending time with my family instead.
Training and staying consistent are extremely important to me, but so is maintaining balance outside of the gym. Missing one workout to spend meaningful time with my family isn't going to derail my progress.
Nutrition stayed on track despite the change in plans, finishing the day at approximately 2,731 calories with 268 g of protein.
Bodyweight came back down to 199.8 lbs after the temporary spike over the previous couple of days.
Tomorrow it's back to work.
TRAINING LOG — 8/30/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7.5 hours
WEIGH IN199.8 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 — 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 — 25 mg ED
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Daily:
• Proviron — 25 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MISSED WORKOUTI chose to prioritize spending time with my family today.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #14 whole eggs
1 cup egg whites
½ cup dry oatmeal
103 g homemade high-protein peanut butter
13 g honey
1 low-carb protein tortilla
Meal Totals:Calories: ~782 kcal
Protein: ~68 g
Total Carbs: ~78 g
Net Carbs: ~54 g
Fiber: ~24 g
Fat: ~30 g
MEAL #2245 g cooked 93/7 ground beef
250 g cooked basmati rice
Meal Totals:Calories: ~715 kcal
Protein: ~69 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~17 g
MEAL #3240 g cooked chicken tenderloin
250 g cooked rice
Meal Totals:Calories: ~701 kcal
Protein: ~81 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~10 g
SNACK165 g homemade high-protein peanut butter
135 g banana
14 g honey
225 g nonfat Greek yogurt
Snack Totals:Calories: ~533 kcal
Protein: ~50 g
Total Carbs: ~80 g
Net Carbs: ~68 g
Fiber: ~12 g
Fat: ~7 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,731 kcal Protein: ~268 g Total Carbs: ~298 g Net Carbs: ~260 g Fiber: ~38 g Fat: ~64 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
No training today.
I had originally planned to train, but I made the decision to prioritize spending time with my family instead.
Training and staying consistent are extremely important to me, but so is maintaining balance outside of the gym. Missing one workout to spend meaningful time with my family isn't going to derail my progress.
Nutrition stayed on track despite the change in plans, finishing the day at approximately 2,731 calories with 268 g of protein.
Bodyweight came back down to 199.8 lbs after the temporary spike over the previous couple of days.
Tomorrow it's back to work.
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 8/31/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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 — 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 — 25 mg ED
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Daily:
• Proviron — 25 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — BACK / BICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — LAT PULLDOWNS
Warmup:
115 lbs x 20
160 lbs x 10
Set #1:
205 lbs x 6
↳ Dropset: 175 lbs x 5
Set #2:
205 lbs x 5
↳ Dropset: 175 lbs x 4
EXERCISE #2 — HAMMER STRENGTH ROWS
Set #1:
270 lbs x 12
Set #2 — WEIGHT PR!
410 lbs x 5
↳ Dropset: 360 lbs x 3
↳ Dropset: 270 lbs x 8
EXERCISE #3 — SEATED CABLE ROWS
Close Grip
Set #1:
145 lbs x 12
Set #2:
175 lbs x 8
↳ Dropset: 145 lbs x 7
EXERCISE #4 — PREACHER CURLS
Set #1:
45 lbs x 19
Set #2:
95 lbs x 6
↳ Dropset: 70 lbs x 6
↳ Dropset: 45 lbs x 9
EXERCISE #5 — STANDING DB CURLS
Set #1:
37.5's x 6
Set #2:
37.5's x 4
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
4 whole eggs
1 cup egg whites
1 slice sourdough bread — 100 kcal
⅓ cup dry oatmeal
88 g blueberries
14 g honey
Meal Totals:
Calories: ~652 kcal
Protein: ~46 g
Total Carbs: ~69 g
Net Carbs: ~62 g
Fiber: ~7 g
Fat: ~22 g
MEAL #2
1 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:
Calories: ~538 kcal
Protein: ~54 g
Total Carbs: ~57 g
Net Carbs: ~50 g
Fiber: ~7 g
Fat: ~12 g
MEAL #3
220 g cooked/drained 90/10 ground beef
250 g cooked rice
Meal Totals:
Calories: ~751 kcal
Protein: ~61 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~23 g
MEAL #4
248 g cooked chicken tenderloin
278 g cooked yams
Meal Totals:
Calories: ~654 kcal
Protein: ~84 g
Total Carbs: ~58 g
Net Carbs: ~49 g
Fiber: ~9 g
Fat: ~10 g
SNACK
7 fiber gummies
1 low-carb tortilla
100 g homemade high-protein peanut butter
Snack Totals:
Calories: ~256 kcal
Protein: ~20 g
Total Carbs: ~58 g
Net Carbs: ~20 g
Fiber: ~38 g
Fat: ~7 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,851 kcal
Protein: ~265 g
Total Carbs: ~312 g
Net Carbs: ~250 g
Fiber: ~62 g
Fat: ~74 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
HAMMER STRENGTH ROWS
410 lbs x 5 — NEW WEIGHT PR!
Previous recent best:
372 lbs x 8
Moved into the 400+ lb range today and still got 5 reps before following it with a double dropset.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Back and biceps today.
After yesterday's missed workout to spend time with my family, I was back in the gym today and got the work done.
The highlight of the session was Hammer Strength rows. After opening with 270 lbs x 12, I jumped to 410 lbs and hit 5 reps — a new weight PR!
Followed the PR with a double dropset at 360 lbs and 270 lbs before moving into close-grip seated cable rows.
Finished the session with preacher curls and strict standing dumbbell curls.
Nutrition finished at approximately 2,851 calories with 265 g of protein and 250 g of net carbs.
Bodyweight came in at 201.6 lbs fasted.
New PR in the books. September starts tomorrow. Let's see what happens.
TRAINING LOG — 8/31/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7.5 hours
WEIGH IN201.6 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 — 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 — 25 mg ED
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Daily:
• Proviron — 25 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — BACK / BICEPS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — LAT PULLDOWNSWarmup:
115 lbs x 20
160 lbs x 10
Set #1:
205 lbs x 6
↳ Dropset: 175 lbs x 5
Set #2:
205 lbs x 5
↳ Dropset: 175 lbs x 4
EXERCISE #2 — HAMMER STRENGTH ROWSSet #1:
270 lbs x 12
Set #2 — WEIGHT PR!410 lbs x 5
↳ Dropset: 360 lbs x 3
↳ Dropset: 270 lbs x 8
EXERCISE #3 — SEATED CABLE ROWSClose Grip
Set #1:
145 lbs x 12
Set #2:
175 lbs x 8
↳ Dropset: 145 lbs x 7
EXERCISE #4 — PREACHER CURLSSet #1:
45 lbs x 19
Set #2:
95 lbs x 6
↳ Dropset: 70 lbs x 6
↳ Dropset: 45 lbs x 9
EXERCISE #5 — STANDING DB CURLSSet #1:
37.5's x 6
Set #2:
37.5's x 4
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #14 whole eggs
1 cup egg whites
1 slice sourdough bread — 100 kcal
⅓ cup dry oatmeal
88 g blueberries
14 g honey
Meal Totals:Calories: ~652 kcal
Protein: ~46 g
Total Carbs: ~69 g
Net Carbs: ~62 g
Fiber: ~7 g
Fat: ~22 g
MEAL #21 serving Oats Overnight
1 scoop protein powder
10 oz 1% milk
Meal Totals:Calories: ~538 kcal
Protein: ~54 g
Total Carbs: ~57 g
Net Carbs: ~50 g
Fiber: ~7 g
Fat: ~12 g
MEAL #3220 g cooked/drained 90/10 ground beef
250 g cooked rice
Meal Totals:Calories: ~751 kcal
Protein: ~61 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~23 g
MEAL #4248 g cooked chicken tenderloin
278 g cooked yams
Meal Totals:Calories: ~654 kcal
Protein: ~84 g
Total Carbs: ~58 g
Net Carbs: ~49 g
Fiber: ~9 g
Fat: ~10 g
SNACK7 fiber gummies
1 low-carb tortilla
100 g homemade high-protein peanut butter
Snack Totals:Calories: ~256 kcal
Protein: ~20 g
Total Carbs: ~58 g
Net Carbs: ~20 g
Fiber: ~38 g
Fat: ~7 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,851 kcal Protein: ~265 g Total Carbs: ~312 g Net Carbs: ~250 g Fiber: ~62 g Fat: ~74 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
HAMMER STRENGTH ROWS
410 lbs x 5 — NEW WEIGHT PR!
Previous recent best:
372 lbs x 8
Moved into the 400+ lb range today and still got 5 reps before following it with a double dropset.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Back and biceps today.
After yesterday's missed workout to spend time with my family, I was back in the gym today and got the work done.
The highlight of the session was Hammer Strength rows. After opening with 270 lbs x 12, I jumped to 410 lbs and hit 5 reps — a new weight PR!
Followed the PR with a double dropset at 360 lbs and 270 lbs before moving into close-grip seated cable rows.
Finished the session with preacher curls and strict standing dumbbell curls.
Nutrition finished at approximately 2,851 calories with 265 g of protein and 250 g of net carbs.
Bodyweight came in at 201.6 lbs fasted.
New PR in the books. September starts tomorrow. Let's see what happens. Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/1/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
7 hours
WEIGH IN
199.8 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 — 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 — 25 mg ED
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Daily:
• Proviron — 25 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — SEATED LEG CURLS
Warmup:
90 lbs x 20
130 lbs x 10
Set #1:
170 lbs x 10
Set #2:
210 lbs x 6
Set #3:
210 lbs x 4
↳ Dropset: 170 lbs x 6
↳ Dropset: 130 lbs x 10
WHILE WAITING FOR LEG PRESS
Hack Squats:
144 lbs x 12
EXERCISE #2 — LEG PRESS
Set #1:
373 lbs x 15
Set #2:
463 lbs x 10
↳ + 20 Calf Extensions
Set #3:
553 lbs x 10
↳ + 20 Calf Extensions
Set #4:
643 lbs x 8 — NO KNEE WRAPS
↳ + 16 Calf Extensions
Dropset:
553 lbs x 6
Dropset:
463 lbs x 9
EXERCISE #3 — SINGLE-LEG QUAD EXTENSIONS
Set #1:
60 lbs x 20 per leg
Set #2:
70 lbs x 13 per leg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
4 whole eggs
1 cup egg whites
1 slice sourdough bread
⅓ cup dry oatmeal
78 g blueberries
14 g honey
Meal Totals:
Calories: ~646 kcal
Protein: ~46 g
Total Carbs: ~67 g
Net Carbs: ~60 g
Fiber: ~7 g
Fat: ~22 g
MEAL #2
2 scoops protein powder
⅓ cup dry oatmeal
15 g honey
Meal Totals:
Calories: ~407 kcal
Protein: ~52 g
Total Carbs: ~43 g
Net Carbs: ~39 g
Fiber: ~4 g
Fat: ~7 g
MEAL #3
278 g cooked chicken tenderloin
300 g cooked basmati rice
Meal Totals:
Calories: ~849 kcal
Protein: ~94 g
Total Carbs: ~84 g
Net Carbs: ~83 g
Fiber: ~1 g
Fat: ~11 g
MEAL #4 — IN-N-OUT
2 Double-Doubles
Meal Totals:
Calories: 1,220 kcal
Protein: 68 g
Total Carbs: 84 g
Net Carbs: 80 g
Fiber: 4 g
Fat: 68 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~3,122 kcal
Protein: ~260 g
Total Carbs: ~278 g
Net Carbs: ~262 g
Fiber: ~16 g
Fat: ~108 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
LEG PRESS
643 lbs x 8 — NO KNEE WRAPS
Then immediately:
↳ 553 lbs x 6
↳ 463 lbs x 9
And calf extensions were incorporated directly into the leg press work:
463 lbs — 20 reps
553 lbs — 20 reps
643 lbs — 16 reps
Heavy loading, higher-rep work, dropsets, and direct calf work all in the same session.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Leg day today.
Started with seated leg curls, working up to 210 lbs before finishing the final set with a double dropset at 170 and 130 lbs.
While waiting for the leg press to open up, I worked in a set of hack squats at 144 lbs x 12.
Once I got to the leg press, I progressively worked from 373 lbs up through 463, 553, and finally 643 lbs.
The highlight of the session was hitting 643 lbs x 8 WITHOUT knee wraps.
I followed that immediately with dropsets at 553 lbs x 6 and 463 lbs x 9.
I also incorporated calf extensions directly into my leg press sets, getting 20 reps at 463 lbs, 20 at 553 lbs, and another 16 at 643 lbs.
Finished with controlled single-leg quad extensions. I'm intentionally keeping the load conservative on these and focusing on controlled reps rather than chasing weight.
Nutrition was higher today, finishing at approximately 3,122 calories with 260 g of protein and 262 g of net carbs.
Meal #4 was my planned cheat meal — two In-N-Out Double-Doubles. I knew ahead of time that I was going to have this meal, so I adjusted my earlier meals and kept calories and fat lower throughout the first part of the day. That allowed me to enjoy the cheat meal without pushing my total daily calories too far above my normal intake.
The goal wasn't to turn it into an uncontrolled cheat day — it was one planned meal incorporated into the rest of my nutrition for the day.
Bodyweight came in at 199.8 lbs fasted.
September starts with a heavy leg day, a planned cheat meal, and everything accounted for.
TRAINING LOG — 9/1/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7 hours
WEIGH IN199.8 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 — 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 — 25 mg ED
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Daily:
• Proviron — 25 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — SEATED LEG CURLSWarmup:
90 lbs x 20
130 lbs x 10
Set #1:
170 lbs x 10
Set #2:
210 lbs x 6
Set #3:
210 lbs x 4
↳ Dropset: 170 lbs x 6
↳ Dropset: 130 lbs x 10
WHILE WAITING FOR LEG PRESSHack Squats:
144 lbs x 12
EXERCISE #2 — LEG PRESSSet #1:
373 lbs x 15
Set #2:
463 lbs x 10
↳ + 20 Calf Extensions
Set #3:
553 lbs x 10
↳ + 20 Calf Extensions
Set #4:643 lbs x 8 — NO KNEE WRAPS
↳ + 16 Calf Extensions
Dropset:
553 lbs x 6
Dropset:
463 lbs x 9
EXERCISE #3 — SINGLE-LEG QUAD EXTENSIONSSet #1:
60 lbs x 20 per leg
Set #2:
70 lbs x 13 per leg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #14 whole eggs
1 cup egg whites
1 slice sourdough bread
⅓ cup dry oatmeal
78 g blueberries
14 g honey
Meal Totals:Calories: ~646 kcal
Protein: ~46 g
Total Carbs: ~67 g
Net Carbs: ~60 g
Fiber: ~7 g
Fat: ~22 g
MEAL #22 scoops protein powder
⅓ cup dry oatmeal
15 g honey
Meal Totals:Calories: ~407 kcal
Protein: ~52 g
Total Carbs: ~43 g
Net Carbs: ~39 g
Fiber: ~4 g
Fat: ~7 g
MEAL #3278 g cooked chicken tenderloin
300 g cooked basmati rice
Meal Totals:Calories: ~849 kcal
Protein: ~94 g
Total Carbs: ~84 g
Net Carbs: ~83 g
Fiber: ~1 g
Fat: ~11 g
MEAL #4 — IN-N-OUT2 Double-Doubles
Meal Totals:Calories: 1,220 kcal
Protein: 68 g
Total Carbs: 84 g
Net Carbs: 80 g
Fiber: 4 g
Fat: 68 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~3,122 kcal Protein: ~260 g Total Carbs: ~278 g Net Carbs: ~262 g Fiber: ~16 g Fat: ~108 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
LEG PRESS643 lbs x 8 — NO KNEE WRAPS
Then immediately:
↳ 553 lbs x 6
↳ 463 lbs x 9
And calf extensions were incorporated directly into the leg press work:
463 lbs — 20 reps 553 lbs — 20 reps 643 lbs — 16 repsHeavy loading, higher-rep work, dropsets, and direct calf work all in the same session.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Leg day today.
Started with seated leg curls, working up to 210 lbs before finishing the final set with a double dropset at 170 and 130 lbs.
While waiting for the leg press to open up, I worked in a set of hack squats at 144 lbs x 12.
Once I got to the leg press, I progressively worked from 373 lbs up through 463, 553, and finally 643 lbs.
The highlight of the session was hitting 643 lbs x 8 WITHOUT knee wraps.
I followed that immediately with dropsets at 553 lbs x 6 and 463 lbs x 9.
I also incorporated calf extensions directly into my leg press sets, getting 20 reps at 463 lbs, 20 at 553 lbs, and another 16 at 643 lbs.
Finished with controlled single-leg quad extensions. I'm intentionally keeping the load conservative on these and focusing on controlled reps rather than chasing weight.
Nutrition was higher today, finishing at approximately 3,122 calories with 260 g of protein and 262 g of net carbs.
Meal #4 was my planned cheat meal — two In-N-Out Double-Doubles.
I knew ahead of time that I was going to have this meal, so I adjusted my earlier meals and kept calories and fat lower throughout the first part of the day. That allowed me to enjoy the cheat meal without pushing my total daily calories too far above my normal intake.The goal wasn't to turn it into an uncontrolled cheat day — it was one planned meal incorporated into the rest of my nutrition for the day.
Bodyweight came in at 199.8 lbs fasted.
September starts with a heavy leg day, a planned cheat meal, and everything accounted for.
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/2/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
8 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 — 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 — 25 mg ED
DOSING SCHEDULE
Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Daily:
• Proviron — 25 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MISSED WORKOUT
Got called into work early after someone called in sick.
Workout moved to tomorrow.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
1 cup egg whites
4 whole eggs
1 slice sourdough bread
⅓ cup dry oatmeal
88 g blueberries
14 g honey
Meal Totals:
Calories: ~652 kcal
Protein: ~46 g
Total Carbs: ~69 g
Net Carbs: ~62 g
Fiber: ~7 g
Fat: ~22 g
MEAL #2
370 g cooked yams
126 g cooked chicken tenderloin
205 g cooked 93/7 ground beef
Meal Totals:
Calories: ~890 kcal
Protein: ~93 g
Total Carbs: ~76 g
Net Carbs: ~65 g
Fiber: ~11 g
Fat: ~23 g
MEAL #3
278 g cooked 93/7 ground beef
350 g cooked yams
Meal Totals:
Calories: ~875 kcal
Protein: ~74 g
Total Carbs: ~72 g
Net Carbs: ~62 g
Fiber: ~10 g
Fat: ~27 g
MEAL #4
220 g baked chicken breast
2 low-carb tortillas
Meal Totals:
Calories: ~483 kcal
Protein: ~76 g
Total Carbs: ~38 g
Net Carbs: ~8 g
Fiber: ~30 g
Fat: ~14 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,900 kcal
Protein: ~289 g
Total Carbs: ~255 g
Net Carbs: ~197 g
Fiber: ~58 g
Fat: ~86 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Got called into work early today because someone called in sick
, which completely threw off the schedule I had planned for the day.
I busted my ass at work doing tires all day and still ended up getting around 8,000 steps on top of all the lifting, carrying, bending, and physical work that comes with the job.
By the end of the day I was exhausted.
Instead of forcing myself through a half-ass workout just for the sake of saying I trained, I decided to call it for today, recover, and get the workout in tomorrow when I can actually give it the effort it deserves.
Nutrition still stayed on track despite the schedule change:
~2,900 calories
~289 g protein
~197 g net carbs
Bodyweight came in at 200.0 lbs fasted — only 0.2 lbs above yesterday despite yesterday's planned Double-Double cheat meal.
Sometimes work IS the workout.
We'll get back after it tomorrow.
TRAINING LOG — 9/2/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST8 hours
WEIGH IN200.0 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 — 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 — 25 mg ED
DOSING SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Daily:
• Proviron — 25 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MISSED WORKOUTGot called into work early after someone called in sick.
Workout moved to tomorrow.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #11 cup egg whites
4 whole eggs
1 slice sourdough bread
⅓ cup dry oatmeal
88 g blueberries
14 g honey
Meal Totals:Calories: ~652 kcal
Protein: ~46 g
Total Carbs: ~69 g
Net Carbs: ~62 g
Fiber: ~7 g
Fat: ~22 g
MEAL #2370 g cooked yams
126 g cooked chicken tenderloin
205 g cooked 93/7 ground beef
Meal Totals:Calories: ~890 kcal
Protein: ~93 g
Total Carbs: ~76 g
Net Carbs: ~65 g
Fiber: ~11 g
Fat: ~23 g
MEAL #3278 g cooked 93/7 ground beef
350 g cooked yams
Meal Totals:Calories: ~875 kcal
Protein: ~74 g
Total Carbs: ~72 g
Net Carbs: ~62 g
Fiber: ~10 g
Fat: ~27 g
MEAL #4220 g baked chicken breast
2 low-carb tortillas
Meal Totals:Calories: ~483 kcal
Protein: ~76 g
Total Carbs: ~38 g
Net Carbs: ~8 g
Fiber: ~30 g
Fat: ~14 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,900 kcal Protein: ~289 g Total Carbs: ~255 g Net Carbs: ~197 g Fiber: ~58 g Fat: ~86 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Got called into work early today because someone called in sick
, which completely threw off the schedule I had planned for the day.I busted my ass at work doing tires all day and still ended up getting around 8,000 steps on top of all the lifting, carrying, bending, and physical work that comes with the job.
By the end of the day I was exhausted.
Instead of forcing myself through a half-ass workout just for the sake of saying I trained, I decided to call it for today, recover, and get the workout in tomorrow when I can actually give it the effort it deserves.
Nutrition still stayed on track despite the schedule change:
~2,900 calories ~289 g protein ~197 g net carbsBodyweight came in at 200.0 lbs fasted — only 0.2 lbs above yesterday despite yesterday's planned Double-Double cheat meal.
Sometimes work IS the workout.
We'll get back after it tomorrow.
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/3/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
6 hours
WEIGH IN
200.4 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
↳ Increased from 10 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 — SHOULDERS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — HAMMER STRENGTH SHOULDER PRESS
Warmup:
90 lbs x 20
180 lbs x 5
Set #1:
270 lbs x 5.5
Set #2:
270 lbs x 4
↳ Dropset: 180 lbs x 9
↳ Dropset: 90 lbs x 10
EXERCISE #2 — REAR DELT FLY
Single Arm
Set #1:
115 lbs x 10
Set #2:
145 lbs x 15
Set #3:
175 lbs x 9.5
EXERCISE #3 — MACHINE LATERAL RAISE
Set #1:
120 lbs x 12
Set #2:
140 lbs x 11
Set #3:
160 lbs x 9
EXERCISE #4 — STANDING CABLE LATERAL RAISE
Set #1:
10 lbs x 20
Set #2:
15 lbs x 16
Set #3:
20 lbs x 9
EXERCISE #5 — SEATED BENT-OVER DB FLYS
Set #1:
25's x 12
Set #2:
30's x 8
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
4 whole eggs
1 cup egg whites
1 slice sourdough bread
⅓ cup dry oatmeal
28 g blueberries
122 g banana
13 g honey
Meal Totals:
Calories: ~698 kcal
Protein: ~47 g
Total Carbs: ~82 g
Net Carbs: ~75 g
Fiber: ~7 g
Fat: ~22 g
MEAL #2
225 g cooked chicken breast
361 g cooked yams
Meal Totals:
Calories: ~701 kcal
Protein: ~75 g
Total Carbs: ~74 g
Net Carbs: ~63 g
Fiber: ~11 g
Fat: ~9 g
MEAL #3
248 g cooked chicken breast
361 g cooked yams
Meal Totals:
Calories: ~739 kcal
Protein: ~82 g
Total Carbs: ~74 g
Net Carbs: ~63 g
Fiber: ~11 g
Fat: ~10 g
SNACK
194 g nonfat Greek yogurt
156 g homemade high-protein peanut butter
1 low-carb tortilla
Snack Totals:
Calories: ~400 kcal
Protein: ~49 g
Total Carbs: ~56 g
Net Carbs: ~33 g
Fiber: ~23 g
Fat: ~9 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,538 kcal
Protein: ~253 g
Total Carbs: ~286 g
Net Carbs: ~234 g
Fiber: ~52 g
Fat: ~50 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SIDE + REAR DELT EMPHASIS
Rear Delt Fly:
115 lbs x 10
145 lbs x 15
175 lbs x 9.5
Machine Lateral Raise:
120 lbs x 12
140 lbs x 11
160 lbs x 9
Standing Cable Lateral Raise:
10 lbs x 20
15 lbs x 16
20 lbs x 9
Seated Bent-Over DB Flys:
25's x 12
30's x 8
After the heavy shoulder press work, the remainder of the session was heavily focused on the side and rear delts — exactly the areas I've been prioritizing.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Shoulders today.
Only got 6 hours of rest, but still made it into the gym after yesterday's missed workout.
Started with Hammer Strength shoulder presses, working up to 270 lbs x 5.5 before another set at 270 followed by a double dropset at 180 and 90 lbs.
The rest of the workout was heavily focused on the side and rear delts. I hit rear-delt flys, machine lateral raises, standing cable lateral raises, and finished with seated bent-over dumbbell flys.
I'm continuing to put extra emphasis on my side and rear delts to improve my shoulder proportions rather than allowing my front delts to dominate everything.
Made two changes today:
• Increased creatine from 10 g to 20 g daily.
• Discontinued Proviron due to concerns about increased hair thinning/loss.
Nutrition finished at approximately 2,538 calories with 253 g of protein, 234 g of net carbs, and 50 g of fat.
Bodyweight came in at 200.4 lbs fasted.
After several days hovering right around 200 lbs, bodyweight continues to remain remarkably stable while I focus on recomp, training performance, and improving proportions.
TRAINING LOG — 9/3/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST6 hours
WEIGH IN200.4 lbs (fasted)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
↳ Increased from 10 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 SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — SHOULDERS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — HAMMER STRENGTH SHOULDER PRESSWarmup:
90 lbs x 20
180 lbs x 5
Set #1:
270 lbs x 5.5
Set #2:
270 lbs x 4
↳ Dropset: 180 lbs x 9
↳ Dropset: 90 lbs x 10
EXERCISE #2 — REAR DELT FLYSingle Arm
Set #1:
115 lbs x 10
Set #2:
145 lbs x 15
Set #3:
175 lbs x 9.5
EXERCISE #3 — MACHINE LATERAL RAISESet #1:
120 lbs x 12
Set #2:
140 lbs x 11
Set #3:
160 lbs x 9
EXERCISE #4 — STANDING CABLE LATERAL RAISESet #1:
10 lbs x 20
Set #2:
15 lbs x 16
Set #3:
20 lbs x 9
EXERCISE #5 — SEATED BENT-OVER DB FLYSSet #1:
25's x 12
Set #2:
30's x 8
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #14 whole eggs
1 cup egg whites
1 slice sourdough bread
⅓ cup dry oatmeal
28 g blueberries
122 g banana
13 g honey
Meal Totals:Calories: ~698 kcal
Protein: ~47 g
Total Carbs: ~82 g
Net Carbs: ~75 g
Fiber: ~7 g
Fat: ~22 g
MEAL #2225 g cooked chicken breast
361 g cooked yams
Meal Totals:Calories: ~701 kcal
Protein: ~75 g
Total Carbs: ~74 g
Net Carbs: ~63 g
Fiber: ~11 g
Fat: ~9 g
MEAL #3248 g cooked chicken breast
361 g cooked yams
Meal Totals:Calories: ~739 kcal
Protein: ~82 g
Total Carbs: ~74 g
Net Carbs: ~63 g
Fiber: ~11 g
Fat: ~10 g
SNACK194 g nonfat Greek yogurt
156 g homemade high-protein peanut butter
1 low-carb tortilla
Snack Totals:Calories: ~400 kcal
Protein: ~49 g
Total Carbs: ~56 g
Net Carbs: ~33 g
Fiber: ~23 g
Fat: ~9 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,538 kcal Protein: ~253 g Total Carbs: ~286 g Net Carbs: ~234 g Fiber: ~52 g Fat: ~50 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SIDE + REAR DELT EMPHASISRear Delt Fly:
115 lbs x 10
145 lbs x 15
175 lbs x 9.5
Machine Lateral Raise:
120 lbs x 12
140 lbs x 11
160 lbs x 9
Standing Cable Lateral Raise:
10 lbs x 20
15 lbs x 16
20 lbs x 9
Seated Bent-Over DB Flys:
25's x 12
30's x 8
After the heavy shoulder press work, the remainder of the session was heavily focused on the side and rear delts — exactly the areas I've been prioritizing.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Shoulders today.
Only got 6 hours of rest, but still made it into the gym after yesterday's missed workout.
Started with Hammer Strength shoulder presses, working up to 270 lbs x 5.5 before another set at 270 followed by a double dropset at 180 and 90 lbs.
The rest of the workout was heavily focused on the side and rear delts. I hit rear-delt flys, machine lateral raises, standing cable lateral raises, and finished with seated bent-over dumbbell flys.
I'm continuing to put extra emphasis on my side and rear delts to improve my shoulder proportions rather than allowing my front delts to dominate everything.
Made two changes today:
• Increased creatine from 10 g to 20 g daily.
• Discontinued Proviron due to concerns about increased hair thinning/loss.
Nutrition finished at approximately 2,538 calories with 253 g of protein, 234 g of net carbs, and 50 g of fat.
Bodyweight came in at 200.4 lbs fasted.
After several days hovering right around 200 lbs, bodyweight continues to remain remarkably stable while I focus on recomp, training performance, and improving proportions.
Attachments
either trying to get to bed earlier or sleeping in and getting used to training after work I suppose..
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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.
TRAINING LOG — 9/4/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7 hours
WEIGH IN197.6 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 SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — BACK / ARMS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — ISO-LATERAL PULLDOWN MACHINESupinated 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 ROWSClose 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 — DIPSSet #1:
BW x 25
Set #2:
BW x 23
Set #3:
BW x 21
TOTAL: 69 BODYWEIGHT DIPS EXERCISE #4 — STANDING CABLEOVERHEAD 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 CURLSSet #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 CURLSSet #1:
45 lbs x 15
Set #2:
45 lbs x 11
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #14 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 #2252 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 #3279 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
SNACK200 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 DAYIso-Lateral Pulldown:
120 lbs per arm x 8
Seated Cable Row:
197.5 lbs x 7
Bodyweight Dips:
25 + 23 + 21
69 TOTAL REPSStanding 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.
Attachments
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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.
TRAINING LOG — 9/5/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7 hours
WEIGH IN201.2 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 SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — SEATED LEG CURLSWarmup:
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 PRESSWarmup:
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 EXTENSIONSSet #1:
70 lbs x 30
Set #2:
90 lbs x 26
Set #3:
105 lbs x 23
EXERCISE #4 — HIP ADDUCTIONSet #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 ABDUCTORSSet #1:
140 lbs x 12
Set #2:
160 lbs x 10
Set #3:
160 lbs x 8
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NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #15 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 #2–3378 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 WORKOUT300 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
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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 WORK478 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
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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 lbsSome days are about breaking records.
Some days are about showing up when you really don't feel like it.
Today was the second one.
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