Approved Log Fat Loss Cycle Log with US-Pharmacies Team

[Dopeless]

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

WEIGH IN
193.2 lbs (fasted)


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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 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


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

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


INJECTION SCHEDULE — EVERY OTHER DAY (EOD)

Monday:
Testosterone + Equipoise

Wednesday:
Testosterone only

Friday:
Testosterone + Equipoise

Sunday:
Testosterone only

Tuesday:
Testosterone + Equipoise

Thursday:
Testosterone only

Saturday:
Testosterone + Equipoise

Then repeat the EOD rotation


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — BACK / BICEPS
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EXERCISE #1 — LAT PULLDOWNS

Warmup:
130 lbs x 15
175 lbs x 6

Set #1:
205 lbs x 8

Set #2:
190 lbs x 7


EXERCISE #2 — MACHINE ROWS

Set #1:
280 lbs x 12

Set #2:
310 lbs x 8

Set #3:
410 lbs x 6
↳ Dropset: 300 lbs x 7


EXERCISE #3 — REAR DELT FLYS

Set #1:
220 lbs x 8

Set #2:
220 lbs x 6


EXERCISE #4 — MACHINE PREACHER CURLS

Set #1:
130 lbs x 12

Set #2:
130 lbs x 9
↳ Dropset: 110 lbs x 4
↳ Dropset: 90 lbs x 5


EXERCISE #5 — CABLE CONCENTRATION CURLS

Set #1:
30 lbs x 15

Set #2:
40 lbs x 10

Set #3:
40 lbs x 8


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


MEAL #1

Foods:
5 whole eggs
1 cup egg whites
46 g dry oatmeal
65 g blueberries
13 g honey

Meal Totals:
Calories: 722 kcal
Protein: 64.0 g
Total Carbs: 54.8 g
Net Carbs: 48.6 g
Fiber: 6.2 g
Fat: 27.4 g


MEAL #2

Foods:
330 g cooked chicken breast
268 g cooked white rice

Meal Totals:
Calories: 854 kcal
Protein: 109.5 g
Total Carbs: 75.5 g
Net Carbs: 74.4 g
Fiber: 1.1 g
Fat: 12.6 g


MEAL #3 — PRE-WORKOUT

Foods:
200 g banana
20 g honey

Meal Totals:
Calories: 263 kcal
Protein: 2.2 g
Total Carbs: 62.2 g
Net Carbs: 57.0 g
Fiber: 5.2 g
Fat: 0.7 g


MEAL #4

Foods:
268 g cooked chicken breast
247 g cooked white rice

Meal Totals:
Calories: 730 kcal
Protein: 89.7 g
Total Carbs: 69.6 g
Net Carbs: 68.6 g
Fiber: 1.0 g
Fat: 10.3 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
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Calories: 2,569 kcal
Protein: 265.4 g
Total Carbs: 262.0 g
Net Carbs: 248.6 g
Fiber: 13.4 g
Fat: 51.0 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
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BODYWEIGHT: 193.2 LBS

LAT PULLDOWN:
205 lbs x 8

MACHINE ROW:
280 lbs x 12
310 lbs x 8
410 lbs x 6
↳ Dropset: 300 lbs x 7

MACHINE PREACHER CURL:
130 lbs x 12
130 lbs x 9
↳ 110 lbs x 4
↳ 90 lbs x 5

CABLE CONCENTRATION CURL:
30 lbs x 15
40 lbs x 10
40 lbs x 8


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

Didn't get the opportunity to train until AFTER
work today, and by the time I got to the gym I was
definitely feeling the fatigue from the day.

I wasn't particularly motivated to train, but I
made myself get there anyway.

Once I got warmed up and into the workout, things
turned around and I ended up having a pretty solid
Back/Biceps session.

Lat pulldowns started with 205 lbs x 8, and machine
rows worked all the way up to 410 lbs x 6 followed
by a 300-lb dropset for another 7 reps.

Biceps work was solid too, with 130 lbs on the
machine preacher curl and concentration curls
finishing at 40 lbs.

Nutrition for the day:

2,569 calories
265.4 g protein
262.0 g total carbs
248.6 g net carbs
13.4 g fiber
51.0 g fat

Bodyweight: 193.2 lbs

Started the session tired after work but ended up
having a much better workout than I expected.

Sometimes getting yourself through the gym doors
is the hardest part. Once I got going, I was glad
I showed up.

 

[Dopeless]

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TRAINING LOG — 9/28/26
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TOTAL REST
8.5 hours

WEIGH IN
192.6 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 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


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

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


INJECTION SCHEDULE — EVERY OTHER DAY (EOD)

Monday:
Testosterone + Equipoise

Wednesday:
Testosterone only

Friday:
Testosterone + Equipoise

Sunday:
Testosterone only

Tuesday:
Testosterone + Equipoise

Thursday:
Testosterone only

Saturday:
Testosterone + Equipoise

Then repeat the EOD rotation


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — CHEST / SHOULDERS / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


EXERCISE #1 — INCLINE DB PRESS

Warmup:
45's x 15
70's x 8

Set #1:
95's x 9

Set #2:
95's x 6


EXERCISE #2 — MACHINE SHOULDER PRESS

Warmup:
100 lbs x 10

Set #1:
280 lbs x 3
↳ Dropset: 170 lbs x 8

Set #2:
220 lbs x 7
↳ Dropset: 170 lbs x 5


EXERCISE #3 — SUPERSET

Cable Lateral Raises /
Single-Arm Pushdowns

Set #1:
20 lbs x 7 /
30 lbs x 12

Set #2:
15 lbs x 14 /
35 lbs x 9

Set #3:
15 lbs x 13 /
35 lbs x 8


EXERCISE #4 — MACHINE DIPS

Set #1:
320 lbs x 7

Set #2:
320 lbs x 6
↳ Dropset: 230 lbs x 14


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


MEAL #1

Foods:
5 whole eggs
1 cup egg whites
48 g dry oatmeal
67 g blueberries
14 g honey

Meal Totals:
Calories: 734 kcal
Protein: 64.3 g
Total Carbs: 57.3 g
Net Carbs: 50.9 g
Fiber: 6.4 g
Fat: 27.6 g


MEAL #2

Foods:
1 serving Oats Overnight
1 scoop protein powder
8 oz 1% milk

Meal Totals:
Calories: 531 kcal
Protein: 52.0 g
Total Carbs: 56.0 g
Net Carbs: 49.0 g
Fiber: 7.0 g
Fat: 11.0 g


MEAL #3 — MEXICAN CATERING

Foods:
~320 g carnitas
6 small corn tortillas
100 g cooked white rice
150 g refried beans

Estimated Meal Totals:
Calories: ~1,355 kcal
Protein: ~105.6 g
Total Carbs: ~118.7 g
Net Carbs: ~102.9 g
Fiber: ~15.8 g
Fat: ~50.9 g


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

Calories: ~2,621 kcal
Protein: ~221.9 g
Total Carbs: ~232.0 g
Net Carbs: ~202.8 g
Fiber: ~29.2 g
Fat: ~89.5 g


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

BODYWEIGHT: 192.6 LBS

INCLINE DB PRESS:
95's x 9
95's x 6

MACHINE SHOULDER PRESS:
280 lbs x 3
↳ 170 lbs x 8

220 lbs x 7
↳ 170 lbs x 5

MACHINE DIPS:
320 lbs x 7
320 lbs x 6
↳ 230 lbs x 14


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

Woke up at 192.6 lbs after getting a solid
8.5 hours of sleep.

Training was Chest / Shoulders / Triceps today.

Incline DB press stayed at the 95's for both
working sets, followed by heavy machine shoulder
pressing, lateral raises, triceps work and machine
dips.

Nutrition was a little different today.

We had Mexican catering at work for a coworker's
last day, so Meal #3 was substantially larger than
one of my normal meals:

~320 g carnitas
6 corn tortillas
100 g rice
150 g refried beans

That meal alone was approximately 1,355 calories.

Because I'd already eaten all of my food by around
1:00 PM, I wasn't hungry again until approximately
8:00 PM.

At that point I'd already finished the day at:

~2,621 calories
~222 g protein
~232 g total carbs
~90 g fat

So I'm calling it there rather than adding another
meal simply because hunger returned later in the
evening.

One thing worth keeping in perspective:

192.6 lbs is another new low, but I'm NOT
treating a single weigh-in as proof that I've
suddenly lost another significant amount of fat.

The recent downward trend is worth watching, but
water, glycogen, food volume and the recent illness
can still move scale weight substantially.

The 7–14 day trend matters more than tomorrow's
number.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

192.6 lbs is another new low, but I'm NOT
treating a single weigh-in as proof that I've
suddenly lost another significant amount of fat.

Nope. Three in a row for sure though

 

[Dopeless]

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TRAINING LOG — 9/29/26
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TOTAL REST
8 hours

WEIGH IN
190.8 lbs (fasted)

NEW LOWEST WEIGH-IN TO DATE


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

• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules


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

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26


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

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


INJECTION SCHEDULE — EVERY OTHER DAY (EOD)

Monday:
Testosterone + Equipoise

Wednesday:
Testosterone only

Friday:
Testosterone + Equipoise

Sunday:
Testosterone only

Tuesday:
Testosterone + Equipoise

Thursday:
Testosterone only

Saturday:
Testosterone + Equipoise

Then repeat the EOD rotation


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

A.M. SESSION


EXERCISE #1 — SEATED LEG CURLS

Warmup:
90 lbs x 20
150 lbs x 10

Set #1:
210 lbs x 6

Set #2:
190 lbs x 10

Set #3:
190 lbs x 8


EXERCISE #2 — V-SQUAT

Warmup:
144 lbs x 10

Set #1:
234 lbs x 10

Set #2:
284 lbs x 10

Set #3:
324 lbs x 10


EXERCISE #3 — LEG PRESS

Set #1:
463 lbs x 20

Set #2:
643 lbs x 12

Set #3:
733 lbs x 8 PR!

Previous logged best at 733 lbs:
733 lbs x 4 — 8/24/26

TODAY:
733 lbs x 8
+4 REPS AT THE SAME WEIGHT


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
WORK BREAK
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Had to stop the leg session and head to work.

Returned to the gym in the evening to finish
the workout.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
P.M. LEG SESSION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


EXERCISE #1 — QUAD EXTENSIONS

Warmup:
70 lbs x 20

Set #1:
110 lbs x 20

Set #2:
130 lbs x 20

Set #3:
160 lbs x 18


EXERCISE #2 — CALF EXTENSION MACHINE

Set #1:
150 lbs x 30

Set #2:
210 lbs x 22

Set #3:
230 lbs x 16


EXERCISE #3 — HIP ADDUCTION

Set #1:
160 lbs x 16

Set #2:
185 lbs x 14

Set #3:
210 lbs x 9


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


MEAL #1

Foods:
5 whole eggs
1 cup egg whites
47 g dry oatmeal
140 g banana
14 g honey

Meal Totals:
Calories: ~751 kcal
Protein: ~52 g
Total Carbs: ~80 g
Net Carbs: ~71 g
Fiber: ~9 g
Fat: ~28 g


MEAL #2

Foods:
2 scoops protein powder
135 g banana

Meal Totals:
Calories: ~380 kcal
Protein: ~49 g
Total Carbs: ~40 g
Net Carbs: ~36 g
Fiber: ~4 g
Fat: ~5 g


MEAL #3

Foods:
286 g cooked chicken breast
135 g cooked rice
150 g cooked yams

Meal Totals:
Calories: ~825 kcal
Protein: ~93 g
Total Carbs: ~79 g
Net Carbs: ~74 g
Fiber: ~5 g
Fat: ~11 g


MEAL #4

Foods:
218 g cooked chicken breast
270 g cooked yams

Meal Totals:
Calories: ~627 kcal
Protein: ~72 g
Total Carbs: ~55 g
Net Carbs: ~47 g
Fiber: ~8 g
Fat: ~8 g


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

Calories: ~2,583 kcal
Protein: ~266 g
Total Carbs: ~254 g
Net Carbs: ~228 g
Fiber: ~26 g
Fat: ~52 g


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

NEW LOWEST WEIGH-IN: 190.8 LBS

LEG PRESS PR

8/24/26:
733 lbs x 4

TODAY:
733 lbs x 8

+4 REPS AT THE SAME LOAD

Also hit:

V-SQUAT:
234 lbs x 10
284 lbs x 10
324 lbs x 10

QUAD EXTENSIONS:
110 lbs x 20
130 lbs x 20
160 lbs x 18

CALF EXTENSIONS:
150 lbs x 30
210 lbs x 22
230 lbs x 16


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
WEIGHT TREND
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

9/25 — 193.4 lbs
9/26 — 193.2 lbs
9/28 — 192.6 lbs
9/29 — 190.8 lbs

NEW LOWEST WEIGH-IN TO DATE


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

Another new low on the scale this morning:

190.8 lbs

That's now several consecutive recent weigh-ins
moving lower, with today's weight being my lowest
to date.

But the bigger story today was training performance.

I started legs before work with seated leg curls,
V-squats and leg press.

Leg press finished at:

733 lbs x 8 — PR!

My previous logged performance at 733 lbs was only
4 reps on 8/24, so I've now DOUBLED the reps at
that weight while weighing considerably less.

I had to stop the workout there and go to work,
but I wasn't finished.

After work I went BACK to the gym and finished
the session with quad extensions, calf extensions
and hip adduction.

Nutrition finished at:

~2,583 calories
~266 g protein
~254 g total carbs
~228 g net carbs
~26 g fiber
~52 g fat

The recent scale trend is clearly moving downward,
but I'm not going to pretend that dropping from
the upper 190s to 190.8 this quickly represents
pure fat loss. It doesn't.

Water, glycogen, food volume and the recent illness
are almost certainly contributing to the magnitude
of the drop.

What IS objectively meaningful is this:

Bodyweight is trending down while training
performance has not collapsed.

Today I hit my lowest recorded bodyweight AND
doubled my previous reps with 733 lbs on the
leg press.

That's the combination I'm paying attention to:

LOWER BODYWEIGHT
HIGHER PERFORMANCE

Now the priority is NOT chasing an even lower
number tomorrow.

The priority is seeing whether this lower weight
range actually holds while performance and
recovery remain intact.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

Now the priority is NOT chasing an even lower
number tomorrow.

The priority is seeing whether this lower weight
range actually holds while performance and
recovery remain intact

Yep

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/30/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
7.5 hours

WEIGH IN
190.2 lbs (fasted)


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

• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules


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

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26


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

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


INJECTION SCHEDULE — EVERY OTHER DAY (EOD)

Monday:
Testosterone + Equipoise

Wednesday:
Testosterone only

Friday:
Testosterone + Equipoise

Sunday:
Testosterone only

Tuesday:
Testosterone + Equipoise

Thursday:
Testosterone only

Saturday:
Testosterone + Equipoise

Then repeat the EOD rotation


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — BACK / BICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


EXERCISE #1 — LAT PULLDOWNS

Warmup:
130 lbs x 15
175 lbs x 6

Set #1:
220 lbs x 5

Set #2:
205 lbs x 7

Set #3:
205 lbs x 6
↳ Dropset: 175 lbs x 6


EXERCISE #2 — MACHINE ROWS

Set #1:
320 lbs x 12

Set #2:
370 lbs x 6

Set #3:
320 lbs x 9


EXERCISE #3 — REAR DELT FLYS

Set #1:
220 lbs x 7

Set #2:
205 lbs x 8

Set #3:
205 lbs x 5
↳ Dropset: 170 lbs x 5


EXERCISE #4 — MACHINE PREACHER CURLS

Warmup:
100 lbs x 15

Set #1:
130 lbs x 10

Set #2:
130 lbs x 8

Set #3:
130 lbs x 6
↳ Dropset: 100 lbs x 5


EXERCISE #5 — CABLE CONCENTRATION CURLS

Set #1:
30 lbs x 20

Set #2:
35 lbs x 14

Set #3:
40 lbs x 8


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


MEAL #1

Foods:
5 whole eggs
1 cup egg whites
48 g dry oatmeal
120 g banana
14 g honey

Meal Totals:
Calories: ~738 kcal
Protein: ~52 g
Total Carbs: ~75 g
Net Carbs: ~67 g
Fiber: ~8 g
Fat: ~28 g


MEAL #2

Foods:
2 scoops protein powder
135 g banana

Meal Totals:
Calories: ~380 kcal
Protein: ~49 g
Total Carbs: ~40 g
Net Carbs: ~36 g
Fiber: ~4 g
Fat: ~5 g


MEAL #3

Foods:
308 g cooked chicken breast
323 g cooked yams

Meal Totals:
Calories: ~810 kcal
Protein: ~101 g
Total Carbs: ~66 g
Net Carbs: ~56 g
Fiber: ~10 g
Fat: ~11 g


MEAL #4 — ALL-YOU-CAN-EAT SUSHI

Foods:
• Nigiri
• Specialty rolls
• Seaweed salad
• Sauces & toppings
• Additional rolls not pictured

Tracking Estimate:
Calories: ~1,800 kcal
Protein: ~90 g
Total Carbs: ~225 g
Net Carbs: ~215 g
Fiber: ~10 g
Fat: ~60 g

Because this was an all-you-can-eat sushi meal
with multiple rolls, sauces and toppings, the macro
split is necessarily approximate.

The ~1,800-calorie estimate is the more useful
number for tracking purposes.


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

Calories: ~3,728 kcal
Protein: ~292 g
Total Carbs: ~406 g
Net Carbs: ~374 g
Fiber: ~32 g
Fat: ~104 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

LAT PULLDOWNS:
220 lbs x 5
205 lbs x 7
205 lbs x 6
↳ 175 lbs x 6

MACHINE ROWS:
320 lbs x 12
370 lbs x 6
320 lbs x 9

MACHINE PREACHER CURLS:
130 lbs x 10
130 lbs x 8
130 lbs x 6
↳ 100 lbs x 5

CABLE CONCENTRATION CURLS:
30 lbs x 20
35 lbs x 14
40 lbs x 8


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

Back / Biceps today after getting a solid
7.5 hours of rest.

Started with lat pulldowns and worked up to
220 lbs x 5 before getting additional volume
at 205 lbs.

Machine rows were next, working through
320 lbs x 12, 370 lbs x 6 and finishing
with 320 lbs x 9.

Rear delts followed before moving into direct
biceps work.

Machine preacher curls stayed at 130 lbs for
all three working sets:

130 lbs x 10
130 lbs x 8
130 lbs x 6
↳ Dropset: 100 lbs x 5

Finished with cable concentration curls,
working up to 40 lbs x 8.

Nutrition was considerably higher than my
normal day because Meal #4 was an
ALL-YOU-CAN-EAT sushi dinner.

Rather than pretending I can accurately calculate
every piece of nigiri, specialty roll, sauce and
topping, I'm logging the meal at approximately
1,800 calories.

That puts the day at approximately:

3,728 calories
292 g protein
406 g total carbs
374 g net carbs
32 g fiber
104 g fat

Definitely a high-calorie day, but it's logged
instead of conveniently pretending the sushi
didn't count.

Back to the normal nutrition routine tomorrow.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

Sushi-rama

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 10/2/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
8 hours

WEIGH IN
193.4 lbs


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

• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules


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

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26


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

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


INJECTION SCHEDULE — EVERY OTHER DAY (EOD)

Monday:
Testosterone + Equipoise

Wednesday:
Testosterone only

Friday:
Testosterone + Equipoise

Sunday:
Testosterone only

Tuesday:
Testosterone + Equipoise

Thursday:
Testosterone only

Saturday:
Testosterone + Equipoise

Then repeat the EOD rotation


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — CHEST / SHOULDERS / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


EXERCISE #1 — SMITH MACHINE INCLINE PRESS

Warmup:
90 lbs x 20
160 lbs x 5

Set #1:
220 lbs x 6

Set #2:
200 lbs x 6

Set #3:
200 lbs x 6
↳ Dropset: 110 lbs x 8


EXERCISE #2 — MACHINE SHOULDER PRESS

Warmup:
120 lbs x 15

Set #1:
260 lbs x 9

Set #2:
260 lbs x 8

Set #3:
260 lbs x 6
↳ Dropset: 210 lbs x 4


EXERCISE #3 — MACHINE DIPS

Warmup:
200 lbs x 12

Set #1:
320 lbs x 6

Set #2:
320 lbs x 5
↳ Dropset: 270 lbs x 6

Set #3:
270 lbs x 9


EXERCISE #4 — CABLE FLYS

HIGH TO LOW

Set #1:
20 lbs per arm x 20

Set #2:
27 lbs per arm x 12

Set #3:
30 lbs per arm x 8

LOW TO HIGH

Set #1:
17 lbs per arm x 13

Set #2:
17 lbs per arm x 13


EXERCISE #5 — CABLE LATERAL RAISES

Set #1:
17 lbs x 10

Set #2:
17 lbs x 8

Set #3:
17 lbs x 7


EXERCISE #6 — SINGLE-ARM PUSHDOWNS

Set #1:
30 lbs x 13

Set #2:
35 lbs x 9

Set #3:
35 lbs x 7
↳ Dropset: 20 lbs x 15


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


MEAL #1

Foods:
5 whole eggs
1 cup egg whites
48 g dry oatmeal
67 g blueberries

Meal Totals:
Calories: ~665 kcal
Protein: ~52 g
Total Carbs: ~53 g
Net Carbs: ~45 g
Fiber: ~8 g
Fat: ~28 g


MEAL #2

Foods:
323 g cooked chicken breast
378 g yams

Meal Totals:
Calories: ~895 kcal
Protein: ~106 g
Total Carbs: ~77 g
Net Carbs: ~66 g
Fiber: ~11 g
Fat: ~12 g


MEAL #3

Foods:
268 g cooked chicken breast
313 g yams

Meal Totals:
Calories: ~750 kcal
Protein: ~88 g
Total Carbs: ~64 g
Net Carbs: ~55 g
Fiber: ~9 g
Fat: ~10 g


SNACK

Foods:
4 mini Greek yogurt bars

Snack Totals:
Calories: 280 kcal
Protein: ~14 g
Total Carbs: 28 g
Net Carbs: 28 g
Fiber: 0 g
Fat: 14 g


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

Calories: ~2,590 kcal
Protein: ~260 g
Total Carbs: ~222 g
Net Carbs: ~194 g
Fiber: ~28 g
Fat: ~64 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

MACHINE SHOULDER PRESS:
260 lbs x 9
260 lbs x 8
260 lbs x 6
↳ 210 lbs x 4

MACHINE DIPS:
320 lbs x 6
320 lbs x 5
↳ 270 lbs x 6
270 lbs x 9

SMITH MACHINE INCLINE PRESS:
220 lbs x 6
200 lbs x 6
200 lbs x 6
↳ 110 lbs x 8


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

Day off from work today, so I had more time and
energy available to put toward training and was
able to get in some good overall volume.

Chest, shoulders and triceps all got plenty of
work, with 6 exercises and multiple working sets
across all three muscle groups.

Nutrition was right back on track today after the
all-you-can-eat sushi night:

~2,590 calories
~260 g protein
~222 g total carbs
~64 g fat

Scale weight came back up a few pounds to
193.4 lbs after sushi night.

Nothing to overthink there — just logged it and
went right back to my normal nutrition today.

Solid day off:
8 hours of rest
Good training volume
~2,590 calories
~260 g protein
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

Scale weight came back up a few pounds to 193.4 lbs after sushi night

Well hot damn lol

 

[Dopeless]

Scale weight came back up a few pounds to 193.4 lbs after sushi night

Well hot damn lol

 

[Dopeless]

Nice lil TD ...
Thank you us pharmacies!!!

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 10/3/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
7 hours

WEIGH IN
192.0 lbs


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

• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules


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

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26


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

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


INJECTION SCHEDULE — EVERY OTHER DAY (EOD)

Monday:
Testosterone + Equipoise

Wednesday:
Testosterone only

Friday:
Testosterone + Equipoise

Sunday:
Testosterone only

Tuesday:
Testosterone + Equipoise

Thursday:
Testosterone only

Saturday:
Testosterone + Equipoise

Then repeat the EOD rotation


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — CARDIO
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

ELLIPTICAL

Duration: 30 minutes
Resistance Level: 15
Machine-Estimated Calories: 333 kcal

TOTAL DAILY STEPS
~9,000 steps


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


MEAL #1

Foods:
6 whole eggs
1 cup egg whites
3 low-carb tortillas

Meal Totals:
Calories: ~730 kcal
Protein: ~68 g
Total Carbs: ~59 g
Net Carbs: ~14 g
Fiber: ~45 g
Fat: ~40 g


MEAL #2

Foods:
338 g cooked chicken breast
250 g cooked rice

Meal Totals:
Calories: ~883 kcal
Protein: ~112 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~13 g


MEAL #3

Foods:
285 g cooked chicken breast
315 g cooked yams

Meal Totals:
Calories: ~792 kcal
Protein: ~94 g
Total Carbs: ~64 g
Net Carbs: ~55 g
Fiber: ~9 g
Fat: ~11 g


SNACK

Foods:
2 mini Greek yogurt bars

Snack Totals:
Calories: 140 kcal
Protein: ~7 g
Total Carbs: ~14 g
Net Carbs: ~14 g
Fiber: 0 g
Fat: ~7 g


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

Calories: ~2,545 kcal
Protein: ~281 g
Total Carbs: ~207 g
Net Carbs: ~152 g
Fiber: ~55 g
Fat: ~71 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY ACTIVITY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Weigh In: 192.0 lbs
Steps: ~9,000
Elliptical: 30 minutes
Resistance: Level 15
Machine Estimate: 333 calories


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

Got called into work early today and ended up
having a SUPER busy day at the tire shop.

By the time I finished work, I couldn't bring
myself to turn around and put myself through a
full leg session.

Rather than forcing a half-assed leg workout,
I still made myself get to the gym and knocked
out 30 minutes on the elliptical at level 15.

30 minutes
333 machine-estimated calories
~9,000 total steps for the day

Nutrition stayed controlled despite the change
in plans:

~2,545 calories
~281 g protein
~207 g total carbs
~55 g fiber
~71 g fat

Weigh-in came in at 192.0 lbs today.

Tomorrow is my day off from work, so instead of
trying to force legs tonight after an exhausting
workday, I'll go into tomorrow's leg session
rested and with enough time to actually train
them properly.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

Getting ready to rock

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 10/4/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
7.5 hours

WEIGH IN
190.0 lbs LOWEST WEIGH-IN TO DATE


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

• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules


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

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26


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

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

INJECTION SCHEDULE — EVERY OTHER DAY (EOD)

Monday:
Testosterone + Equipoise

Wednesday:
Testosterone only

Friday:
Testosterone + Equipoise

Sunday:
Testosterone only

Tuesday:
Testosterone + Equipoise

Thursday:
Testosterone only

Saturday:
Testosterone + Equipoise

Then repeat the EOD rotation


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

EXERCISE #1 — SEATED LEG CURLS

Warmup:
90 lbs x 20
130 lbs x 10

Set #1:
210 lbs x 7

Set #2:
190 lbs x 10

Set #3:
190 lbs x 8.5


EXERCISE #2 — LEG PRESS

Warmup:
373 lbs x 15

Set #1:
553 lbs x 10

Set #2:
643 lbs x 10

Set #3:
823 lbs x 7 PR!
↳ Dropset: 463 lbs x 10


EXERCISE #3 — RDLs

Warmup:
200 lbs x 10

Set #1:
290 lbs x 4
↳ Dropset: 200 lbs x 8

Set #2:
250 lbs x 9
↳ Dropset: 200 lbs x 5


EXERCISE #4 — SINGLE-LEG QUAD EXTENSIONS

Set #1:
60 lbs x 20 per leg

Set #2:
80 lbs x 14 per leg

Set #3:
80 lbs x 12 per leg


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

MEAL #1

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

Meal Totals:
Calories: ~746 kcal
Protein: ~60 g
Total Carbs: ~68 g
Net Carbs: ~49 g
Fiber: ~19 g
Fat: ~34 g


MEAL #2

Foods:
238 g chicken breast
335 g basmati rice

Meal Totals:
Calories: ~828 kcal
Protein: ~83 g
Total Carbs: ~94 g
Net Carbs: ~93 g
Fiber: ~1 g
Fat: ~9 g


MEAL #3

Foods:
53 g chicken breast
198 g 93/7 ground turkey
310 g basmati rice

Meal Totals:
Calories: ~800 kcal
Protein: ~76 g
Total Carbs: ~87 g
Net Carbs: ~86 g
Fiber: ~1 g
Fat: ~16 g


SNACK

Foods:
1 full-size Greek yogurt bar
2 mini Greek yogurt bars

Snack Totals:
Calories: 310 kcal
Protein: ~15 g
Total Carbs: 30 g
Net Carbs: 30 g
Fiber: 0 g
Fat: 15 g


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

Calories: ~2,684 kcal
Protein: ~234 g
Total Carbs: ~279 g
Net Carbs: ~258 g
Fiber: ~21 g
Fat: ~74 g


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

LEG PRESS — NEW PR

9/29/26:
733 lbs x 8

10/4/26:
823 lbs x 7

+90 LBS while giving up only 1 rep

And this happened at:

190.0 lbs BODYWEIGHT

That's approximately 4.3× bodyweight on the
machine for 7 reps.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
RECENT WEIGH-INS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

9/25 — 193.4 lbs
9/26 — 193.2 lbs
9/28 — 192.6 lbs
9/29 — 190.8 lbs
9/30 — 190.2 lbs
10/2 — 193.4 lbs
10/3 — 192.0 lbs
10/4 — 190.0 lbs


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

New lowest weigh-in to date this morning:

190.0 lbs

But the real highlight today was the leg press.

After working through 553 lbs x 10 and
643 lbs x 10, I jumped all the way to:

823 LBS x 7 — NEW PR!

Then finished the set with a dropset at
463 lbs x 10.

My previous heaviest logged leg press was
733 lbs x 8 on 9/29.

Just five days later, I added another 90 lbs
and still got 7 reps.

Finished the session with RDLs and controlled
single-leg quad extensions.

Nutrition also stayed right around my current
target range:

~2,684 calories
~234 g protein
~279 g total carbs
~74 g fat

The combination worth paying attention to isn't
just the new low on the scale.

It's hitting 190.0 lbs while simultaneously
setting a major strength PR in the gym.

LOWEST BODYWEIGHT TO DATE
823 x 7 LEG PRESS PR
234 g PROTEIN

That's the kind of performance I want to maintain
as bodyweight comes down.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

Huge leg press weight

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 10/6/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
8 hours

WEIGH IN
195.0 lbs


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

• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules


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

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26


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

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


INJECTION SCHEDULE — EVERY OTHER DAY (EOD)

Monday:
Testosterone + Equipoise

Wednesday:
Testosterone only

Friday:
Testosterone + Equipoise

Sunday:
Testosterone only

Tuesday:
Testosterone + Equipoise

Thursday:
Testosterone only

Saturday:
Testosterone + Equipoise

Then repeat the EOD rotation


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — BACK / BICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

FIRST SESSION — BACK


EXERCISE #1 — PULL-UPS

Warmup — Assisted Pull-ups:
50 lbs assistance x 15
20 lbs assistance x 8

WIDE GRIP

Set #1:
BW x 16 — SINGLE-SET REP PR!

Set #2:
BW x 12

NEUTRAL GRIP

Set #3:
BW x 14

Set #4:
BW x 11

TOTAL BODYWEIGHT PULL-UPS: 53 REPS


EXERCISE #2 — DB ROWS

Set #1:
65's x 10

Set #2:
65's x 10

Set #3:
65's x 8


EXERCISE #3 — MACHINE SHRUGS

Set #1:
180 lbs x 20

Set #2:
230 lbs x 15

Set #3:
230 lbs x 13


EXERCISE #4 — REAR DELT FLYS

Set #1:
205 lbs x 6

Set #2:
190 lbs x 8

Set #3:
175 lbs x 10


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
8-HOUR WORK SHIFT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Finished the back session, went to work,
then returned to the gym afterward to
finish biceps.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
P.M. SESSION — BICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


EXERCISE #1 — MACHINE PREACHER CURLS

Warmup:
75 lbs x 20
115 lbs x 6

Set #1:
135 lbs x 9

Set #2:
135 lbs x 7

Set #3:
115 lbs x 8


EXERCISE #2 — STANDING BB CURLS

Set #1:
85 lbs x 5
↳ Dropset: 75 lbs x 4
↳ Dropset: 65 lbs x 4
↳ Dropset: 45 lbs x 7

Set #2:
75 lbs x 7
↳ Dropset: 65 lbs x 4
↳ Dropset: 45 lbs x 6


EXERCISE #3 — ROPE HAMMER CURLS

Set #1:
50 lbs x 8

Set #2:
42.5 lbs x 8

Set #3:
35 lbs x 9


EXERCISE #4 — CONCENTRATION CURLS

Set #1:
40 lbs x 8

Set #2:
30 lbs x 8


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


MEAL #1

Foods:
6 whole eggs
1 cup egg whites
50 g dry oatmeal
67 g blueberries
17 g honey

Meal Totals:
Calories: ~723 kcal
Protein: ~57 g
Total Carbs: ~61 g
Net Carbs: ~53 g
Fiber: ~8 g
Fat: ~32 g


SNACK

Foods:
175 g homemade high-protein peanut butter
175 g apple

Snack Totals:
Calories: ~341 kcal
Protein: ~29 g
Total Carbs: ~56 g
Net Carbs: ~42 g
Fiber: ~14 g
Fat: ~7 g


MEAL #2

Foods:
255 g cooked chicken breast
308 g cooked rice

Meal Totals:
Calories: ~821 kcal
Protein: ~87 g
Total Carbs: ~86 g
Net Carbs: ~85 g
Fiber: ~1 g
Fat: ~10 g


MEAL #3

Foods:
220 g cooked chicken breast
106 g cooked 93/7 ground turkey
413 g cooked yams

Meal Totals:
Calories: ~898 kcal
Protein: ~101 g
Total Carbs: ~85 g
Net Carbs: ~72 g
Fiber: ~12 g
Fat: ~16 g


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

Calories: ~2,783 kcal
Protein: ~274 g
Total Carbs: ~288 g
Net Carbs: ~252 g
Fiber: ~35 g
Fat: ~65 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

PULL-UP SINGLE-SET REP PR

Previous best logged single set:
BW x 13

TODAY:
BW x 16 — WIDE GRIP

Total Bodyweight Pull-ups:
16 + 12 + 14 + 11 = 53 reps


MACHINE PREACHER CURLS

135 lbs x 9
135 lbs x 7
115 lbs x 8


PREVIOUS LEG SESSION

823 lbs x 7 — LEG PRESS PR


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

Bodyweight came in at 195.0 lbs today.

I've deliberately been eating more carbohydrates
than I normally did during the harder part of my
cut, so my weight has come back up a few pounds.

I'm not changing anything based on that yet.

I'll give the increased carbohydrate intake some
time and see where my average bodyweight settles
over the next several days.

More importantly, training performance is giving
me useful feedback.

I hit a major leg press PR recently at:

823 lbs x 7

And today I had enough energy to split my training
into TWO sessions around an 8-hour workday.

Before work I trained back and hit:

16 BODYWEIGHT WIDE-GRIP PULL-UPS

That's my best logged single pull-up set.

I finished 53 total bodyweight pull-ups before
moving through DB rows, machine shrugs and rear
delts.

Then I went to work for 8 hours.

After work I went BACK to the gym and completed
a full biceps session.

Nutrition finished at:

~2,783 calories
~274 g protein
~288 g total carbs
~252 g net carbs
~35 g fiber
~65 g fat

The scale is higher than the 190.0-lb low, but
I'm not going to chase that low by immediately
pulling carbohydrates back down.

The question now is whether the additional food
continues supporting training performance while
bodyweight stabilizes in an acceptable range.

That's more useful information than reacting to
one weigh-in.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

Look at ALL the metrics

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 10/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
9.5 hours

WEIGH IN
194.4 lbs


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
BODY MEASUREMENTS — 10/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

PREVIOUS: 7/29/26
CURRENT: 10/8/26

CHEST
Previous: Not recorded
Current: 43.00"
Change: New baseline

WAIST
Previous: 37.50"
Current: 35.25"
Change: -2.25"

LEFT ARM (FLEXED)
Previous: 16.50"
Current: 16.00"
Change: -0.50"

RIGHT ARM (FLEXED)
Previous: Not recorded
Current: 15.50"
Difference from left: -0.50"

THIGHS
Previous: 23.00"
Current: 23.25"
Change: +0.25"

TIME BETWEEN MEASUREMENTS
71 days — approximately 10 weeks

MEASUREMENT NOTES:

• Previous measurements taken in afternoon.
• Current measurements taken first thing
in the morning, fasted.
• Future measurements will be taken under
consistent conditions.
• Chest measurement established as a new
baseline for future comparisons.


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

• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules


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

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26


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

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


INJECTION SCHEDULE — EVERY OTHER DAY (EOD)

Monday:
Testosterone + Equipoise

Wednesday:
Testosterone only

Friday:
Testosterone + Equipoise

Sunday:
Testosterone only

Tuesday:
Testosterone + Equipoise

Thursday:
Testosterone only

Saturday:
Testosterone + Equipoise

Then repeat EOD rotation


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — CHEST / SHOULDERS / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Returned to train chest, shoulders and
triceps after the October 7 session was
interrupted by work.


EXERCISE #1 — FLAT BB BENCH PRESS

Warmup:
95 lbs x 20
185 lbs x 6

Set #1:
225 lbs x 6

Set #2:
225 lbs x 6
↳ Dropset: 135 lbs x 15

Set #3:
185 lbs x 8
↳ Dropset: 135 lbs x 8


EXERCISE #2 — MACHINE SHOULDER PRESS

Warmup:
150 lbs x 10

Set #1:
240 lbs x 6

Set #2:
240 lbs x 5
↳ Dropset: 190 lbs x 6

Set #3:
190 lbs x 8


EXERCISE #3 — BODYWEIGHT DIPS

Set #1:
BW x 25

Set #2:
BW x 15

Set #3:
BW x 12

TOTAL: 52 BODYWEIGHT DIPS


EXERCISE #4 — MACHINE FLYS

Set #1:
250 lbs x 11

Set #2:
250 lbs x 8

Set #3:
220 lbs x 10


EXERCISE #5 — SUPERSET

CABLE LATERAL RAISES
+
SINGLE-ARM CABLE PUSHDOWNS

Set #1:
22.5 lbs x 13 / 35 lbs x 15

Set #2:
22.5 lbs x 11 / 35 lbs x 13

Set #3:
22.5 lbs x 10 / 35 lbs x 11


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — 10/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


MEAL #1

Foods:
6 whole eggs
1 cup egg whites
308 g cooked yams

Meal Totals:
Calories: 838 kcal
Protein: 69 g
Total Carbs: 68 g
Net Carbs: 59 g
Fiber: 9 g
Fat: 30 g


MEAL #2

Foods:
300 g cooked 93/7 ground turkey
378 g cooked yams

Meal Totals:
Calories: 794 kcal
Protein: 88 g
Total Carbs: 78 g
Net Carbs: 67 g
Fiber: 11 g
Fat: 21 g


MEAL #3 — POST-WORKOUT

Foods:
232 g cooked 93/7 ground turkey
299 g cooked basmati rice
177 g apple

Meal Totals:
Calories: 829 kcal
Protein: 72 g
Total Carbs: 108 g
Net Carbs: 103 g
Fiber: 5 g
Fat: 16 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS — REPORTED
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: 2,461 kcal
Protein: 229 g
Total Carbs: 254 g
Net Carbs: 229 g
Fiber: 25 g
Fat: 67 g

Note: Original calculated estimates retained.
Calorie/macro discrepancy remains unaudited.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

CONSUMED GOAL

Calories 2,461 2,750
Protein 229 g 250 g
Total Carbs 254 g 267 g
Fiber 25 g 30 g
Fat 67 g 76 g


DIFFERENCE FROM GOALS

Calories: 289 kcal under
Protein: 21 g under
Total Carbs: 13 g under
Fiber: 5 g under
Fat: 9 g under


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

FLAT BARBELL BENCH PRESS

225 lbs x 6
225 lbs x 6
↳ Dropset: 135 lbs x 15


MACHINE SHOULDER PRESS

240 lbs x 6
240 lbs x 5
↳ Dropset: 190 lbs x 6


BODYWEIGHT DIPS

BW x 25
BW x 15
BW x 12

TOTAL: 52 REPS


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PHYSIQUE PROGRESS — 71 DAYS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

CHEST:
43.00" — NEW BASELINE

WAIST:
37.50" → 35.25"
-2.25 inches

LEFT ARM:
16.50" → 16.00"
-0.50 inches

RIGHT ARM:
15.50" — NEW BASELINE

THIGHS:
23.00" → 23.25"
+0.25 inches

CURRENT ARM ASYMMETRY:
Left: 16.00"
Right: 15.50"

Difference: 0.50 inches


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

Got 9.5 hours of rest and weighed in at
194.4 lbs this morning.

Took updated body measurements first thing
in the morning while fasted.

Current measurements:

Chest: 43 inches
Waist: 35.25 inches
Left arm: 16 inches
Right arm: 15.5 inches
Thighs: 23.25 inches

Compared to July 29, my waist is down
2.25 inches, while my thighs have
increased by 0.25 inches.

My left arm measured half an inch smaller
than the previous measurement, although
the earlier measurement was taken in the
afternoon rather than fasted in the morning.

Also identified a half-inch difference
between my left and right arms.

I'll continue tracking the asymmetry and
use consistent morning measurements to
evaluate changes over time.

Returned to the gym after my October 7
chest/shoulders/triceps workout was cut
short because I had to go to work.

Completed a full session starting with
flat barbell bench press.

Worked up to 225 lbs x 6 for two sets,
followed by additional volume and dropsets.

Also completed 52 bodyweight dips,
machine shoulder presses, machine flys,
and cable lateral raise/pushdown supersets.

Nutrition finished at the reported totals:

2,461 calories
229 g protein
254 g total carbs
229 g net carbs
25 g fiber
67 g fat

The most significant measurable change
over the past 71 days has been the
2.25-inch reduction in waist circumference.

Thigh circumference has remained stable
to slightly higher while lower-body
training performance has improved.

With my chest now measured at 43 inches,
I have a more complete set of baseline
measurements for tracking future changes
in muscular proportions.

Moving forward, the priority is maintaining
strength, improving muscular balance,
recovering properly, and tracking physique
changes under consistent conditions.

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

Great results

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 10/9/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
7.5 hours

WEIGH IN
193.8 lbs


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
LATEST BODY MEASUREMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Measured: 10/8/26

Chest: 43.00"
Waist: 35.25"
Left Arm (flexed): 16.00"
Right Arm (flexed): 15.50"
Thighs: 23.25"

CHANGES SINCE 7/29/26:

Waist: -2.25"
Left Arm: -0.50"
Thighs: +0.25"

Chest and right arm: New baselines


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

• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules


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

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26


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

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


INJECTION SCHEDULE — EOD

Monday: Testosterone + Equipoise
Wednesday: Testosterone only
Friday: Testosterone + Equipoise
Sunday: Testosterone only
Tuesday: Testosterone + Equipoise
Thursday: Testosterone only
Saturday: Testosterone + Equipoise

Repeat EOD rotation


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

FIRST SESSION


EXERCISE #1 — SEATED LEG CURLS

Warmup:
95 lbs x 20
155 lbs x 6

Set #1:
215 lbs x 5

Set #2:
195 lbs x 11


EXERCISE #2 — QUAD EXTENSIONS

Set #1:
100 lbs x 20

Set #2:
135 lbs x 16

Set #3:
150 lbs x 15


EXERCISE #3 — LEG PRESS

Warmup:
383 lbs x 15
553 lbs x 6

Set #1:
733 lbs x 10

SET #2 — NEW REP PR!
823 lbs x 10

Set #3:
823 lbs x 9


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
P.M. WORKOUT — LEGS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

EXERCISE #1 — HIP ABDUCTORS

Warmup:
130 lbs x 25

Set #1:
190 lbs x 20

Set #2:
230 lbs x 20

Set #3:
270 lbs x 9


EXERCISE #2 — HIP ADDUCTORS

Warmup:
85 lbs x 25

Set #1:
145 lbs x 20

Set #2:
175 lbs x 11

Set #3:
175 lbs x 10


EXERCISE #3 — CALF EXTENSION MACHINE

Warmup:
130 lbs x 35

Set #1:
210 lbs x 22

Set #2:
270 lbs x 15

Set #3:
270 lbs x 14
↳ Dropset: 210 lbs x 22


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION — 10/9/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

MEAL #1

Foods:
4 whole eggs
1 cup egg whites
50 g dry oatmeal
73 g blueberries
15 g honey

Meal Totals:
Calories: 690 kcal
Protein: 60 g
Total Carbs: 57 g
Net Carbs: 50 g
Fiber: 7 g
Fat: 23 g


POST-WORKOUT MEAL

Foods:
277 g apple
225 g homemade high-protein peanut butter

Meal Totals:
Calories: 466 kcal
Protein: 38 g
Total Carbs: 79 g
Net Carbs: 60 g
Fiber: 19 g
Fat: 10 g


MEAL #2

Foods:
230 g cooked 93/7 ground turkey
300 g cooked basmati rice

Meal Totals:
Calories: 735 kcal
Protein: 72 g
Total Carbs: 84 g
Net Carbs: 83 g
Fiber: 1 g
Fat: 16 g


MEAL #3

Foods:
305 g cooked 93/7 ground turkey
173 g cooked yams
135 g cooked basmati rice

Meal Totals:
Calories: 793 kcal
Protein: 91 g
Total Carbs: 73 g
Net Carbs: 67 g
Fiber: 6 g
Fat: 22 g


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

Calories: 2,684 kcal
Protein: 261 g
Total Carbs: 293 g
Net Carbs: 260 g
Fiber: 33 g
Fat: 71 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY GOAL COMPARISON
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

CONSUMED GOAL

Calories 2,684 2,750
Protein 261 g 250 g
Total Carbs 293 g 267 g
Fiber 33 g 30 g
Fat 71 g 76 g


DIFFERENCE FROM GOALS

Calories: 66 kcal under
Protein: 11 g above
Total Carbs: 26 g above
Fiber: 3 g above
Fat: 5 g below


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

LEG PRESS — NEW REP PR!

10/4/26:
823 lbs x 7

10/9/26:
823 lbs x 10
823 lbs x 9

+3 REPS AT 823 LBS IN FIVE DAYS!

Also:
733 lbs x 10


SEATED LEG CURLS

215 lbs x 5
195 lbs x 11


CALF EXTENSION MACHINE

270 lbs x 15
270 lbs x 14
↳ Dropset: 210 lbs x 22


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

Got 7.5 hours of rest and weighed in at
193.8 lbs.

Trained legs in two separate sessions today.

Started with seated leg curls and quad
extensions before moving into heavy leg
presses.

The biggest highlight was hitting another
leg press PR.

Just five days ago I pressed 823 lbs x 7.

Today I managed:

823 LBS x 10 — NEW REP PR!

Then followed it with another set of
823 lbs x 9.

That's a significant improvement in
performance at the same working weight.

Returned for a second workout in the
evening to finish hip abductors,
adductors and calves.

Nutrition finished at:

2,684 calories
261 g protein
293 g total carbs
260 g net carbs
33 g fiber
71 g fat

I'm continuing to eat more carbohydrates
than I was during the harder part of my
cut while monitoring how my bodyweight
and training performance respond.

Today's weigh-in was 193.8 lbs, and my
leg press performance continues to
improve.

The goal now is to maintain strength,
improve lower-body development, and
allow my bodyweight trend to stabilize
without unnecessarily restricting food.

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━