Approved Log Fat Loss Cycle Log with US-Pharmacies Team

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/10/26
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TOTAL REST
6.5 hours

WEIGH IN
201.6 lbs (fasted)


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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 — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26

• 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
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EXERCISE #1 — SEATED LEG CURLS

Warmup:
90 lbs x 20
140 lbs x 15

Set #1:
200 lbs x 10.5

Set #2:
180 lbs x 11.5

Set #3:
180 lbs x 11


EXERCISE #2 — LEG PRESS

Warmup:
283 lbs x 20

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

Set #2:
553 lbs x 20
↳ + 23 Calf Extensions

SET #3 — REP PR!
643 lbs x 14
↳ + 21 Calf Extensions


EXERCISE #3 — SMITH MACHINE RDLs

Set #1:
205 lbs x 13

Set #2:
205 lbs x 11

Set #3:
205 lbs x 10


EXERCISE #4 — HIP ABDUCTORS

Set #1:
170 lbs x 20

Set #2:
190 lbs x 14

Set #3:
180 lbs x 17


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NUTRITION
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MEAL #1

5 whole eggs
1.5 cups egg whites
53 g dry oatmeal
135 g banana
14 g honey

Meal Totals:
Calories: ~850 kcal
Protein: ~64 g
Total Carbs: ~86 g
Net Carbs: ~77 g
Fiber: ~9 g
Fat: ~30 g


MEAL #2

6 hard-boiled eggs
225 g cooked rice
60 g avocado

Meal Totals:
Calories: ~821 kcal
Protein: ~45 g
Total Carbs: ~73 g
Net Carbs: ~66 g
Fiber: ~7 g
Fat: ~39 g


PRE-WORKOUT

130 g banana
15 g honey
75 g cooked 93/7 ground beef

Meal Totals:
Calories: ~302 kcal
Protein: ~20 g
Total Carbs: ~43 g
Net Carbs: ~40 g
Fiber: ~3 g
Fat: ~7 g


POST-WORKOUT

250 g cooked 93/7 ground beef
180 g cooked basmati rice
1 scoop protein powder

Meal Totals:
Calories: ~761 kcal
Protein: ~92 g
Total Carbs: ~53 g
Net Carbs: ~52 g
Fiber: ~1 g
Fat: ~21 g


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DAILY TOTALS
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Calories: ~2,734 kcal
Protein: ~221 g
Total Carbs: ~255 g
Net Carbs: ~235 g
Fiber: ~20 g
Fat: ~97 g


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PERFORMANCE HIGHLIGHT
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LEG PRESS — REP PR!

643 lbs x 14

Previous:
9/1 — 643 lbs x 8

TODAY:
9/10 — 643 lbs x 14

+6 REPS AT THE SAME WEIGHT

And that came after:

463 lbs x 20
553 lbs x 20

Calf Extensions:
30 + 23 + 21

74 TOTAL CALF REPS

Followed the leg press work with 3 sets of
Smith Machine RDLs for additional hamstring/
posterior-chain work.


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DAILY NOTES
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Leg day today.

I wasn't hungry AT ALL today. Getting enough food down was actually a challenge, and it was especially difficult to get my target protein in.

I made it work though and still finished the day at approximately 221 g of protein.

Training went really well despite only getting 6.5 hours of rest.

The biggest performance of the day came on leg press. After hitting 463 lbs x 20 and 553 lbs x 20, I got 643 lbs x 14 — six more reps than the 643 lbs x 8 I hit on 9/1.

I also got 74 total calf extensions during the leg press work before moving into Smith Machine RDLs and hip abductors.

But probably the coolest part of today happened AFTER the workout...

When I was getting ready to shower, I looked down and noticed visible veins in my legs for the FIRST TIME IN MY LIFE!

I was pretty damn excited about that.

I've watched the scale move all over the place throughout this process, but seeing a new visual change like that is different. It's another tangible sign that my body composition has changed significantly.

Nutrition finished at approximately:

2,734 calories
221 g protein
255 g total carbs
235 g net carbs
20 g fiber
97 g fat

Bodyweight: 201.6 lbs

643 lbs x 14 leg press rep PR
First visible leg veins EVER

I'd say that's a pretty damn good leg day.

 

[Mobster]

643 lbs x 14 leg press rep PR
First visible leg veins EVER

Dropping that hammer

 

[Dopeless]

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TRAINING LOG — 9/13/26
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TOTAL REST
7 hours

WEIGH IN
200.2 lbs (fasted)


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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 — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26

• 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


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DELOAD WEEK
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PURPOSELY REDUCED TRAINING INTENSITY

• Very light loading
• High RIR
• No dropsets
• No PR attempts
• Recovery prioritized


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TRAINING — SHOULDERS / ABS
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EXERCISE #1 — HAMMER STRENGTH
SHOULDER PRESS

Warmup:
60 lbs x 20
80 lbs x 20

Set #1:
120 lbs x 20

Set #2:
140 lbs x 15 — 10 RIR

Set #3:
140 lbs x 15 — 10 RIR


EXERCISE #2 — MACHINE LATERAL RAISE

Set #1:
70 lbs x 15 — 10 RIR

Set #2:
80 lbs x 15 — 8 RIR

Set #3:
80 lbs x 15 — 8 RIR


EXERCISE #3 — REAR DELT FLYS

Set #1:
130 lbs x 15 — 15 RIR

Set #2:
145 lbs x 15 — 10 RIR

Set #3:
145 lbs x 15 — 8 RIR


EXERCISE #4 — CABLE LATERAL RAISES

Set #1:
10 lbs x 10 — 5 RIR

Set #2:
10 lbs x 10 — 5 RIR


EXERCISE #5 — MACHINE CRUNCHES

Set #1:
90 lbs x 30 — 15 RIR

Set #2:
90 lbs x 25 — 15 RIR

Set #3:
90 lbs x 25 — 15 RIR


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NUTRITION
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MEAL #1

5 whole eggs
1.5 cups egg whites
55 g dry oatmeal
85 g blueberries
14 g honey

Meal Totals:
Calories: ~740 kcal
Protein: ~62 g
Total Carbs: ~61 g
Net Carbs: ~53 g
Fiber: ~8 g
Fat: ~29 g


MEALS #2 & #3

400 g cooked chicken breast
400 g cooked basmati rice

Combined Totals:
Calories: ~1,180 kcal
Protein: ~135 g
Total Carbs: ~112 g
Net Carbs: ~110 g
Fiber: ~2 g
Fat: ~16 g


MEAL #4 — BUFFALO WILD WINGS

Grilled Classic Chicken Sandwich with fries
Caesar salad
2 tbsp Caesar dressing
Romaine, Parmesan & croutons

Estimated Meal Totals:
Calories: ~1,030 kcal
Protein: ~50 g
Total Carbs: ~90 g
Net Carbs: ~84 g
Fiber: ~6 g
Fat: ~52 g


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

Calories: ~2,950 kcal
Protein: ~247 g
Total Carbs: ~263 g
Net Carbs: ~247 g
Fiber: ~16 g
Fat: ~97 g


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DELOAD FOCUS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Today wasn't about performance numbers.

The objective was to get some movement and training stimulus without adding significant fatigue.

No heavy loading.
No dropsets.
No grinding reps.
No PR attempts.

RIR stayed deliberately high throughout the session.

RECOVERY > PERFORMANCE THIS WEEK


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

I've been feeling pretty exhausted lately, and my elbow joints have been in substantial pain.

Because of that, I took the last two days off from training and decided it was time for a full deload week.

Today's workout was intentionally VERY light. I kept plenty of reps in reserve, didn't do any dropsets, and made no attempt to push weight or train anywhere near failure.

Even with the dramatically reduced intensity, I could still feel the fatigue during the session.

I did train after working at the tire shop today, so that obviously contributed, but the fact that I'm still feeling this run down after two days away from the gym tells me backing off for a week is probably the right move.

For this week, the goal isn't to prove anything in the gym.

It's to let the accumulated fatigue come down, give my elbows and joints a break, and come back ready to train hard again instead of continuing to dig the recovery hole deeper.

Nutrition finished at approximately:

2,950 calories
247 g protein
263 g total carbs
247 g net carbs
16 g fiber
97 g fat

Bodyweight: 200.2 lbs

DELOAD WEEK IS OFFICIALLY UNDERWAY.

Sometimes progression means pushing harder.

Sometimes progression means being smart enough to back off.

 

[Mobster]

Sometimes progression means pushing harder.

Sometimes progression means being smart enough to back off.

Very true

 

[Dopeless]

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TRAINING LOG — 9/14/26
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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 — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26

• 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


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DELOAD WEEK — RECOVERY DAY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

NO TRAINING TODAY

Came down with a cold today.

Skipped the gym and prioritized recovery.

Still went to work:
~9,000 steps
Full day at the tire shop


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


MEAL #1

5 whole eggs
1 cup egg whites
55 g dry oatmeal
85 g blueberries
14 g honey

Meal Totals:
Calories: ~680 kcal
Protein: ~51 g
Total Carbs: ~61 g
Net Carbs: ~53 g
Fiber: ~8 g
Fat: ~29 g


MEALS #2 & #3

420 g cooked chicken breast tenderloin
400 g cooked basmati rice

Combined Totals:
Calories: ~1,213 kcal
Protein: ~141 g
Total Carbs: ~112 g
Net Carbs: ~110 g
Fiber: ~2 g
Fat: ~17 g


MEAL #4

265 g cooked chicken breast tenderloin
2 low-carb tortillas

Meal Totals:
Calories: ~557 kcal
Protein: ~90 g
Total Carbs: ~38 g
Net Carbs: ~8 g
Fiber: ~30 g
Fat: ~16 g


SNACK / TEA

2 cups ginger-peach-turmeric tea
2 tbsp honey total
6 Ricola cough drops

Totals:
Calories: ~218 kcal
Protein: 0 g
Total Carbs: ~58 g
Net Carbs: ~58 g
Fiber: 0 g
Fat: 0 g


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

Calories: ~2,668 kcal
Protein: ~282 g
Total Carbs: ~269 g
Net Carbs: ~229 g
Fiber: ~40 g
Fat: ~62 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
RECOVERY FOCUS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

DELOAD WEEK
COLD / SICK DAY
NO GYM
~9,000 STEPS AT WORK

No reason to force a training session while already
deloading and dealing with a cold.

Recovery remains the priority.


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

Well... I came down with a cold today, so I guess I figured out why I've been feeling EXTRA tired lately.

Perfect timing to get sick during deload week!!

That being said, I skipped the gym today. Between already being in a planned deload and now fighting off a cold, there was no reason to force a workout just to say I trained.

I still went to work at the tire shop and ended up getting around 9,000 steps for the day, so it definitely wasn't a completely inactive recovery day.

Nutrition stayed on track:

~2,668 calories
~282 g protein
~269 g total carbs
~229 g net carbs
~40 g fiber
~62 g fat

Bodyweight: 201.2 lbs

And on a better note...

My elbow wraps AND lifting straps finally came in today!

I've been waiting for those, especially with how much my elbows have been bothering me lately. Can't wait to try them out once I'm feeling better and ready to train normally again.

For now:

Deload
Get over this cold
Give the elbows a break
Recover

Then we'll get back after it.

 

[Mobster]

What straps etc did you get?

 

[Dopeless]

What straps etc did you get?

I got these

 

[Mobster]

Good stuff

 

[Dopeless]

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DAILY LOG — 9/18/26
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TOTAL REST
7.5 hours

WEIGH IN
199.0 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 — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26

• 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 — RECOVERY DAY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

No gym today

Returned to work for the first time since getting sick.

Busy day at the tire shop
~8,500 total steps

PLAN:
Continue recovering through the weekend
and return to training Monday.


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


MEAL #1

5 whole eggs
1 cup egg whites
55 g dry oatmeal
85 g blueberries
16 g honey

Meal Totals:
Calories: ~690 kcal
Protein: ~52 g
Total Carbs: ~64 g
Net Carbs: ~56 g
Fiber: ~8 g
Fat: ~29 g


MEAL #2

203 g cooked chicken breast
200 g cooked rice

Meal Totals:
Calories: ~595 kcal
Protein: ~69 g
Total Carbs: ~56 g
Net Carbs: ~55 g
Fiber: ~1 g
Fat: ~8 g


MEAL #3

300 g cooked chicken breast
3 low-carb tortillas

Meal Totals:
Calories: ~675 kcal
Protein: ~105 g
Total Carbs: ~57 g
Net Carbs: ~12 g
Fiber: ~45 g
Fat: ~20 g


SNACK

275 g Oikos nonfat Greek yogurt
80 g blueberries
1 serving grapefruit

Snack Totals:
Calories: ~263 kcal
Protein: ~29 g
Total Carbs: ~38 g
Net Carbs: ~35 g
Fiber: ~3 g
Fat: ~0 g


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

Calories: ~2,223 kcal
Protein: ~255 g
Total Carbs: ~215 g
Net Carbs: ~158 g
Fiber: ~57 g
Fat: ~57 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
RECOVERY UPDATE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Deload week turned into illness recovery

Only 1 training session this week

~3 days sick

Primarily ate chicken soup while sick

Calories not tracked during those days

Returned to work today

~8,500 steps

Planned return to training: MONDAY


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

As I mentioned in my last log, I came down with a pretty bad cold.

I originally started this week planning to deload, so I had already intentionally reduced my training. I only trained once before getting sick, and once the cold hit me I decided to stay home and focus completely on recovering.

I would've at least posted my meals during those days, but I basically lived on chicken soup for three days.

There was no realistic way for me to accurately track the calories, and honestly, I wasn't feeling well enough to care about weighing and tracking everything anyway.

Today I FINALLY felt well enough to return to work.

I still haven't gone back to the gym, but work was busy at the tire shop and I finished the day with around 8,500 steps.

I've decided I'm not going to rush back into training just because I'm starting to feel better.

I'm taking the rest of the weekend to recover and plan to return to the gym MONDAY.

Nutrition was back on track today:

~2,223 calories
~255 g protein
~215 g total carbs
~158 g net carbs
~57 g fiber
~57 g fat

Bodyweight: 199.0 lbs

The deload didn't exactly go according to plan...

But between the accumulated fatigue I was already feeling and then getting sick, my body clearly needed some downtime.

No reason to try to "make up" the missed workouts.

Recover this weekend.
Back to training Monday.
Then we build from there.

 

[Mobster]

Rest and recovery is key

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY LOG — 9/19/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

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 — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26

• 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 — RECOVERY DAY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

No gym today

Still recovering from being sick.

Current recovery: ~80%

Worked 8.5 hours at the tire shop
~7,500 steps

PLAN:
Return to the gym tomorrow if recovery
continues moving in the right direction.


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


MEAL #1

5 whole eggs
1 cup egg whites
1 low-carb tortilla
45 g dry oatmeal
65 g blueberries
14 g honey

Meal Totals:
Calories: ~696 kcal
Protein: ~55 g
Total Carbs: ~69 g
Net Carbs: ~49 g
Fiber: ~20 g
Fat: ~31 g


MEAL #2

330 g cooked chicken breast
200 g cooked rice

Meal Totals:
Calories: ~805 kcal
Protein: ~107 g
Total Carbs: ~56 g
Net Carbs: ~55 g
Fiber: ~1 g
Fat: ~12 g


MEAL #3

238 g cooked chicken breast
2 low-carb tortillas

Meal Totals:
Calories: ~513 kcal
Protein: ~82 g
Total Carbs: ~38 g
Net Carbs: ~8 g
Fiber: ~30 g
Fat: ~16 g


MEAL #4 — CHICKEN SOUP

2 skinless chicken thighs
~65 g potatoes
Broth & vegetables from soup

Estimated Meal Totals:
Calories: ~360 kcal
Protein: ~39 g
Total Carbs: ~15 g
Net Carbs: ~13 g
Fiber: ~2 g
Fat: ~16 g


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

Calories: ~2,374 kcal
Protein: ~283 g
Total Carbs: ~178 g
Net Carbs: ~125 g
Fiber: ~53 g
Fat: ~75 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
RECOVERY UPDATE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Recovery: ~80%

No gym today
8.5-hour workday
~7,500 steps
197.6 lbs fasted

Despite not training, this wasn't exactly an
inactive recovery day.

Plan is to return to training tomorrow,
assuming recovery continues to improve.


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

Still recovering from this cold, but I'm finally starting to feel a lot more like myself again. I'd say I'm at about 80% today.

I decided to give myself ONE more day away from the gym rather than rushing back before I'm ready.

That doesn't mean I sat around all day though...

I worked an 8.5-hour shift at the tire shop and still got approximately 7,500 steps in.

Bodyweight also came in at 197.6 lbs fasted — one of my lowest weigh-ins recently.

Nutrition was completely back under control today:

~2,374 calories
~283 g protein
~178 g total carbs
~125 g net carbs
~53 g fiber
~75 g fat

Meal #4 was homemade chicken soup again, so those numbers are necessarily an estimate.

The plan is to FINALLY get back into the gym tomorrow, provided I continue feeling better.

I've already had the deload, several complete days away from lifting, and plenty of time for my joints to get a break.

I'm not going to treat the first workout back like I need to make up for lost time though.

Get back in.
See how the body feels.
Then build the intensity back up from there.

 

[Dopeless]

USP is the best source in tha game!! Check out this awesome touchdown

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/20/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
10 hours

WEIGH IN
195.4 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 — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26

• 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 — CHEST / SHOULDERS / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

FIRST WORKOUT BACK AFTER ILLNESS


EXERCISE #1 — INCLINE DB PRESS

Warmup:
42.5's x 15
65's x 10

Set #1:
95's x 11

Set #2:
95's x 7


EXERCISE #2 — MACHINE SHOULDER PRESS

Warmup:
110 lbs x 15

Set #1:
250 lbs x 7

Set #2:
200 lbs x 9


EXERCISE #3 — MACHINE DIPS

Warmup:
200 lbs x 10

Set #1:
340 lbs x 8

Set #2:
290 lbs x 14


EXERCISE #4 — MACHINE FLYS

Set #1:
295 lbs x 8

Set #2:
250 lbs x 11


EXERCISE #5 — SUPERSET

Cable Lateral Raise /
Single-Arm Pushdowns
(using D-ring straps)

Set #1:
20 lbs x 20 /
30 lbs x 12

Set #2:
20 lbs x 20 /
35 lbs x 10


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


MEAL #1

5 whole eggs
1 cup egg whites
1 low-carb tortilla
45 g dry oatmeal
95 g banana
14 g honey

Meal Totals:
Calories: ~740 kcal
Protein: ~55 g
Total Carbs: ~88 g
Net Carbs: ~68 g
Fiber: ~20 g
Fat: ~31 g


MEAL #2 — CHICKEN SOUP

~3 skinless chicken thighs
145 g cooked rice
~75 g potatoes
Soup broth & vegetables

Estimated Meal Totals:
Calories: ~720 kcal
Protein: ~65 g
Total Carbs: ~62 g
Net Carbs: ~58 g
Fiber: ~4 g
Fat: ~23 g


MEAL #3 — CHICKEN SOUP

~4 skinless chicken thighs
145 g cooked rice
~75 g potatoes
Soup broth & vegetables

Estimated Meal Totals:
Calories: ~875 kcal
Protein: ~84 g
Total Carbs: ~62 g
Net Carbs: ~58 g
Fiber: ~4 g
Fat: ~30 g


SNACK

1 Yasso Greek yogurt ice cream bar
2 Clio Mini Greek yogurt bars

Snack Totals:
Calories: ~240 kcal
Protein: ~11 g
Total Carbs: ~31 g
Net Carbs: ~31 g
Fiber: ~0 g
Fat: ~9 g


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

Calories: ~2,575 kcal
Protein: ~215 g
Total Carbs: ~243 g
Net Carbs: ~215 g
Fiber: ~28 g
Fat: ~93 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
COMEBACK SESSION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Several days recovering from illness
Deload immediately beforehand
10 HOURS OF REST
195.4 LBS FASTED
FIRST WORKOUT BACK

Incline DB Press:
95's x 11
95's x 7

Machine Shoulder Press:
250 lbs x 7

Machine Dips:
340 lbs x 8

Machine Flys:
295 lbs x 8

Kept overall volume relatively controlled with
only two working sets per exercise.


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

FINALLY BACK IN THE GYM!

After deliberately deloading and then getting hit with a pretty bad cold, I've spent most of the past week away from training and focused on recovery.

Last night I got a MASSIVE 10 hours of sleep, and this morning bodyweight came in at 195.4 lbs fasted.

Today was my first real workout back.

I didn't try to compensate for the workouts I missed or bury myself in unnecessary volume. I kept everything to two working sets and used the session to see how my body responded after the layoff.

And considering the circumstances, strength held up pretty damn well.

I hit 95-lb dumbbells for 11 reps on incline press, 250 lbs x 7 on the shoulder press, 340 lbs x 8 on machine dips, and 295 lbs x 8 on machine flys.

I also got to use the D-ring straps on my cable lateral raises and single-arm pushdowns.

Nutrition finished at approximately:

2,575 calories
215 g protein
243 g total carbs
215 g net carbs
28 g fiber
93 g fat

Meals #2 and #3 were homemade chicken soup, so those numbers are necessarily estimates.

Bodyweight: 195.4 lbs

The biggest win today wasn't a PR.

It was getting through the illness, giving myself enough time to recover, and finally walking back into the gym without trying to make up an entire week in one workout.

SICK → RECOVERED → BACK TO WORK

Now we build the momentum back up.