Approved Log Recomp Fat loss Cycle Log with US-Pharmacies

[Dopeless]

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? DAILY LOG — 10/10/26
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? TOTAL REST
7.5 hours

WEIGH IN
194.2 lbs


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? 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 — REST DAY
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No resistance training or scheduled cardio.

Recovery day following the previous
day's two-session leg workout.

PREVIOUS LEG SESSION — 10/9/26

? Leg Press: 823 lbs x 10 — REP PR
? Leg Press: 823 lbs x 9
? Leg Press: 733 lbs x 10

Also trained:
• Seated leg curls
• Quad extensions
• Hip abductors
• Hip adductors
• Calf extensions


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?️ NUTRITION — 10/10/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


? MEAL #1

Foods:
5 whole eggs
1 cup egg whites
50 g dry oatmeal
66 g blueberries
15 g honey

? Meal Totals:
Calories: 760 kcal
Protein: 64 g
Total Carbs: 60 g
Net Carbs: 53 g
Fiber: 7 g
Fat: 29 g


? MEAL #2 — CARNE ASADA BURRITO

Foods:
Approximately 200 g cooked carne asada
Large flour tortilla
No rice or beans

? Meal Totals (Estimated):
Calories: ~720 kcal
Protein: ~62 g
Total Carbs: ~50 g
Net Carbs: ~47 g
Fiber: ~3 g
Fat: ~30 g


? MEAL #3 — LUNA GRILL STEAK PLATE

Foods:
Approximately 170 g grilled steak
Approximately 140 g koobideh meat kabob
Approximately 230 g cooked basmati rice
Pita bread
Approximately 60 g hummus
Garlic feta sauce

? Meal Totals (Estimated):
Calories: ~1,500 kcal
Protein: ~95 g
Total Carbs: ~115 g
Net Carbs: ~106 g
Fiber: ~9 g
Fat: ~75 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? Calories: ~2,980 kcal
? Protein: ~221 g
? Total Carbs: ~225 g
Net Carbs: ~206 g
? Fiber: ~19 g
? Fat: ~134 g

NOTE:
Meals #2 and #3 are estimates based
on reported portions and food photos.


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? DAILY GOAL COMPARISON
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CONSUMED GOAL

Calories 2,980 2,750
Protein 221 g 250 g
Total Carbs 225 g 267 g
Fiber 19 g 30 g
Fat 134 g 76 g


? DIFFERENCE FROM GOALS

? Calories: 230 kcal over
? Protein: 29 g below
? Total Carbs: 42 g below
? Fiber: 11 g below
? Fat: 58 g above


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? DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Got 7.5 hours of rest and weighed in
at 194.2 lbs.

Took a scheduled rest day today following
yesterday's demanding two-session leg
workout.

That session included a new leg press
rep PR at 823 lbs x 10, followed by
another set of 823 lbs x 9.

Decided to prioritize recovery today
rather than adding more training volume.

Nutrition was a little different from
my usual meal plan.

Had a carne asada burrito and a Luna
Grill steak plate, which brought my
fat intake considerably higher than
normal.

Finished the day at approximately:

? 2,980 calories
? 221 g protein
? 225 g total carbs
206 g net carbs
? 19 g fiber
? 134 g fat

Calories finished 230 above my
2,750-calorie target.

Protein was below my usual 250 g
goal but still substantial at 221 g.

Overall, today was focused on recovery
after a demanding leg session while
keeping track of nutrition despite
eating more restaurant food than usual.

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━━━━━━━━━
Physique Update:

 

[Dopeless]

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? TRAINING LOG — 10/11/26
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? TOTAL REST
7.5 hours

WEIGH IN
193.2 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 — 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 — BACK / BICEPS
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? EXERCISE #1 — WIDE-GRIP PULL-UPS

Warmup — Assisted Pull-ups:
60 lbs assistance x 15
20 lbs assistance x 10

Set #1:
BW x 14

Set #2:
BW x 11

Set #3:
BW x 10

TOTAL WIDE-GRIP REPS: 35


? EXERCISE #2 — NEUTRAL-GRIP PULL-UPS

Set #1:
BW x 13

Set #2:
BW x 12

TOTAL NEUTRAL-GRIP REPS: 25

? TOTAL BODYWEIGHT PULL-UPS:
60 REPS!


? EXERCISE #3 — SEATED CABLE ROWS

Set #1:
160 lbs x 8

Set #2:
160 lbs x 8


? EXERCISE #4 — MACHINE ROWS

Set #1:
332 lbs x 10

Set #2:
332 lbs x 8


? EXERCISE #5 — PREACHER CURLS

Warmup:
90 lbs x 15

Set #1:
120 lbs x 13

Set #2:
110 lbs x 12

Set #3:
100 lbs x 11


? EXERCISE #6 — CONCENTRATION CURL MACHINE

Set #1:
60 lbs x 6

Set #2:
50 lbs x 7

Set #3:
40 lbs x 8


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?️ NUTRITION — 10/11/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? MEAL #1

Foods:
5 whole eggs
1 cup egg whites
235 g Kodiak protein pancakes
35 g blueberries

? Meal Totals:
Calories: 845 kcal
Protein: 72 g
Total Carbs: 74 g
Net Carbs: 68 g
Fiber: 6 g
Fat: 29 g


? PRE-WORKOUT MEAL

Foods:
130 g banana
15 g honey
60 g homemade high-protein peanut butter

? Meal Totals:
Calories: 248 kcal
Protein: 11 g
Total Carbs: 52 g
Net Carbs: 45 g
Fiber: 7 g
Fat: 3 g


? POST-WORKOUT MEAL

Foods:
1 scoop protein powder
120 g banana

? Meal Totals:
Calories: 237 kcal
Protein: 25 g
Total Carbs: 30 g
Net Carbs: 27 g
Fiber: 3 g
Fat: 3 g


? MEAL #2 — OUTBACK STEAKHOUSE

Foods:
Half-pound burger
Baked potato with sour cream
Side of chili

? Meal Totals (Estimated):
Calories: ~1,460 kcal
Protein: ~70 g
Total Carbs: ~110 g
Net Carbs: ~95 g
Fiber: ~15 g
Fat: ~82 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? Calories: ~2,790 kcal
? Protein: ~178 g
? Total Carbs: ~266 g
Net Carbs: ~235 g
? Fiber: ~31 g
? Fat: ~117 g


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

CONSUMED GOAL

Calories 2,790 2,750
Protein 178 g 250 g
Total Carbs 266 g 267 g
Fiber 31 g 30 g
Fat 117 g 76 g


? DIFFERENCE FROM GOALS

? Calories: 40 kcal over
? Protein: 72 g below
? Total Carbs: 1 g below
? Fiber: 1 g above
? Fat: 41 g above


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? BODYWEIGHT PULL-UPS — VOLUME PR!

10/6/26:
53 total bodyweight reps

10/11/26:
? 60 total bodyweight reps!

+7 TOTAL REPS

WIDE GRIP:
14 + 11 + 10 = 35 reps

NEUTRAL GRIP:
13 + 12 = 25 reps

TOTAL: 60 REPS ?


? MACHINE ROWS

332 lbs x 10
332 lbs x 8


? PREACHER CURLS

120 lbs x 13
110 lbs x 12
100 lbs x 11


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Got 7.5 hours of rest and weighed in
at 193.2 lbs.

Trained back and biceps today with
an emphasis on bodyweight pull-ups.

Started with three sets of wide-grip
pull-ups, followed by two sets using
a neutral grip.

Finished with 60 total bodyweight
pull-ups — a new logged volume PR! ?

That's seven more total repetitions
than my October 6 session.

Followed pull-ups with seated cable
rows and machine rows before moving
into direct biceps training.

Finished biceps with preacher curls
and concentration curl machine work.

Nutrition was different from my
usual meal plan today.

Had Kodiak protein pancakes for
breakfast, my homemade high-protein
peanut butter before training,
and a protein shake afterward.

Finished the day with an Outback
Steakhouse meal consisting of a
half-pound burger, baked potato
with sour cream, and chili.

Daily nutrition finished at:

? ~2,790 calories
? ~178 g protein
? ~266 g total carbs
~235 g net carbs
? ~31 g fiber
? ~117 g fat

Calories finished just 40 above
my daily target.

Protein was considerably lower than
my usual 250 g goal, while fat intake
was higher because of the restaurant
meal.

The biggest training highlight was
reaching 60 total bodyweight pull-ups
while maintaining solid rowing and
biceps training volume.

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[Mobster]

The biggest training highlight was
reaching 60 total bodyweight pull-ups

Good stuff

 

[Dopeless]

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? TRAINING LOG — 10/13/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? TOTAL REST
8 hours

WEIGH IN
191.6 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 — 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 — CHEST / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? EXERCISE #1 — FLAT BB BENCH PRESS

Warmup:
95 lbs x 20
185 lbs x 5

Set #1:
225 lbs x 5

Set #2:
225 lbs x 4

Set #3:
185 lbs x 11
↳ Dropset: 135 lbs x 12


? EXERCISE #2 — MACHINE DIPS

Warmup:
230 lbs x 15

Set #1:
320 lbs x 12

Set #2:
320 lbs x 10

Set #3:
360 lbs x 6
↳ Dropset: 270 lbs x 10
↳ Dropset: 180 lbs x 12


? EXERCISE #3 — INCLINE DB PRESS

Set #1:
80's x 10

Set #2:
80's x 9

Note: 80 lbs per dumbbell


? EXERCISE #4 — SUPERSET

CABLE PUSHDOWNS
+
OVERHEAD TRICEP EXTENSIONS

Set #1:
Pushdowns: 72.5 lbs x 13
Overhead Extensions: 72.5 lbs x 15

Set #2:
Pushdowns: 67.5 lbs x 12
Overhead Extensions: 82.5 lbs x 11

Set #3:
Pushdowns: 67.5 lbs x 9
Overhead Extensions: 82.5 lbs x 10


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
?️ NUTRITION — 10/13/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? MEAL #1

Foods:
5 whole eggs
1 cup egg whites
50 g dry oatmeal
66 g blueberries
13 g honey

? Meal Totals:
Calories: ~745 kcal
Protein: ~64 g
Total Carbs: ~59 g
Net Carbs: ~52 g
Fiber: ~7 g
Fat: ~29 g


? MEAL #2

Foods:
280 g cooked 93/7 ground turkey
350 g cooked rice

? Meal Totals:
Calories: ~875 kcal
Protein: ~86 g
Total Carbs: ~98 g
Net Carbs: ~97 g
Fiber: ~1 g
Fat: ~20 g


? MEAL #3 — BEEF CHUCK STEW

Foods:
Approximately 300 g cooked chuck steak
Approximately 150 g potatoes, carrots,
and onions
Beef broth

? Meal Totals (Estimated):
Calories: ~940 kcal
Protein: ~80 g
Total Carbs: ~28 g
Net Carbs: ~24 g
Fiber: ~4 g
Fat: ~56 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? Calories: ~2,560 kcal
? Protein: ~230 g
? Total Carbs: ~185 g
Net Carbs: ~173 g
? Fiber: ~12 g
? Fat: ~105 g

NOTE:
Meal #3 is estimated from the
photograph and reported portions.


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

CONSUMED GOAL

Calories 2,560 2,750
Protein 230 g 250 g
Total Carbs 185 g 267 g
Fiber 12 g 30 g
Fat 105 g 76 g


? DIFFERENCE FROM GOALS

? Calories: 190 kcal under
? Protein: 20 g below
? Total Carbs: 82 g below
? Fiber: 18 g below
? Fat: 29 g above


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

? MACHINE DIPS

320 lbs x 12
320 lbs x 10
360 lbs x 6
↳ Dropset: 270 lbs x 10
↳ Dropset: 180 lbs x 12

Previous logged performance — 10/2:
320 lbs x 6
320 lbs x 5
270 lbs x 9

? Significant rep improvement at 320 lbs!


? FLAT BARBELL BENCH PRESS

225 lbs x 5
225 lbs x 4
185 lbs x 11
↳ Dropset: 135 lbs x 12


? INCLINE DB PRESS

80's x 10
80's x 9


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Got 8 hours of rest and weighed in
at 191.6 lbs.

Trained chest and triceps today,
starting with flat barbell bench press.

Worked up to 225 lbs for two sets,
followed by a higher-rep set at
185 lbs and a dropset at 135 lbs.

Machine dips were the biggest
performance highlight of the session.

Hit 320 lbs x 12, followed by
320 lbs x 10.

Then increased the weight to 360 lbs
for 6 reps before completing two
additional dropsets.

Compared with my October 2 session,
my repetitions at 320 lbs improved
substantially.

Finished chest with incline dumbbell
presses using 80-lb dumbbells.

Completed triceps with three supersets
of cable pushdowns and overhead
extensions.

Nutrition finished at approximately:

? 2,560 calories
? 230 g protein
? 185 g total carbs
173 g net carbs
? 12 g fiber
? 105 g fat

Calories finished 190 below my
2,750-calorie target.

Protein intake remained substantial
at 230 g, although below my
250 g target.

Fat intake was higher than usual,
primarily due to the beef chuck stew.

Fiber was also considerably below
my daily target.

The biggest training takeaway today
was the improvement in machine dips,
particularly the increased reps
at 320 lbs.

The priority moving forward remains
maintaining strength, managing
training fatigue, and keeping
nutrition consistent while monitoring
bodyweight trends.

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

The biggest training takeaway today
was the improvement in machine dips,
particularly the increased reps
at 320 lbs.

HUGE number

 

[Dopeless]

The biggest training takeaway today
was the improvement in machine dips,
particularly the increased reps
at 320 lbs.

HUGE number

Not bad for being 190lbs huh? Wish there was a way to post videos on here..

 

[Mobster]

Not bad for being 190lbs huh? Wish there was a way to post videos on here..

Link to a online hosting site

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? TRAINING LOG — 10/17/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? TOTAL REST
7.5 hours

WEIGH IN
189.8 lbs ? NEW LOWEST WEIGH-IN!


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? 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 (QUAD FOCUSED)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? FASTED TRAINING SESSION


? EXERCISE #1 — QUAD EXTENSIONS

Warmup:
55 lbs x 35
100 lbs x 25

Set #1:
130 lbs x 17

↳ 60-second wall sit between sets

Set #2:
175 lbs x 10


? EXERCISE #2 — LEG PRESS

Warmup:
373 lbs x 15
↳ Calf Extensions: 35 reps

463 lbs x 15
↳ Calf Extensions: 26 reps

Set #1:
643 lbs x 15

Set #2:
823 lbs x 9


? EXERCISE #3 — HACK SQUATS

Set #1:
234 lbs x 15

Set #2:
324 lbs x 7

Set #3:
324 lbs x 5


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
?️ NUTRITION — 10/17/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


? MEAL #1

Foods:
5 whole eggs
1.5 cups egg whites
55 g dry oatmeal
20 g honey

? Meal Totals:
Calories: ~817 kcal
Protein: ~78 g
Total Carbs: ~60 g
Net Carbs: ~54 g
Fiber: ~6 g
Fat: ~29 g


? MEAL #2

Foods:
330 g cooked boneless, skinless
chicken thighs
463 g cooked yams

? Meal Totals:
Calories: ~1,110 kcal
Protein: ~91 g
Total Carbs: ~95 g
Net Carbs: ~81 g
Fiber: ~14 g
Fat: ~36 g


? MEAL #3 — ALL-YOU-CAN-EAT SUSHI

Foods:
Assorted sushi rolls
Salmon-topped rolls
Specialty rolls with sauces
Sushi with avocado and rice
Additional assorted sushi

? Meal Totals (Estimated):
Calories: ~1,850 kcal
Protein: ~95 g
Total Carbs: ~210 g
Net Carbs: ~202 g
Fiber: ~8 g
Fat: ~70 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? Calories: ~3,777 kcal
? Protein: ~264 g
? Total Carbs: ~365 g
Net Carbs: ~337 g
? Fiber: ~28 g
? Fat: ~135 g

NOTE:
AYCE sushi calories and macros are
estimates based on the food photos.

The requested 1,850-calorie estimate
was used for the sushi meal.


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

CONSUMED GOAL

Calories 3,777 2,750
Protein 264 g 240 g
Total Carbs 365 g 300 g
Fiber 28 g 30 g
Fat 135 g 65 g


? DIFFERENCE FROM GOALS

? Calories: 1,027 kcal over
? Protein: 24 g above
? Total Carbs: 65 g above
? Fiber: 2 g below
? Fat: 70 g above


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

? LEG PRESS

643 lbs x 15
823 lbs x 9

Previous session — 10/9/26:
823 lbs x 10
823 lbs x 9

Maintained heavy leg press performance
despite training fasted.


? HACK SQUATS

234 lbs x 15
324 lbs x 7
324 lbs x 5


? QUAD EXTENSIONS

130 lbs x 17
175 lbs x 10

60-second wall sits between sets
for additional quad work.


? CALF EXTENSIONS

35 reps + 26 reps

TOTAL: 61 CALF REPS


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

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
10/6 — 195.0 lbs
10/8 — 194.4 lbs
10/9 — 193.8 lbs
10/10 — 194.2 lbs
10/11 — 193.2 lbs
10/13 — 191.6 lbs
10/17 — 189.8 lbs ? NEW LOW


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Got 7.5 hours of rest and weighed in
at 189.8 lbs this morning.

? NEW LOWEST WEIGH-IN TO DATE!

Finally broke below the 190-lb mark.

Trained legs today with an emphasis
on quad development.

Went into the gym fasted, and I could
definitely feel the difference in my
overall energy and strength.

Started with quad extensions and
60-second wall sits between working
sets to increase the demand on my quads.

Moved into heavy leg presses,
working up to:

? 643 lbs x 15
? 823 lbs x 9

Didn't quite match my recent
823 lbs x 10 PR, but still managed
9 reps at the same weight despite
training fasted.

Finished with hack squats, working
up to 324 lbs for two sets.

After training, I made a deliberate
effort to eat more calories to
support recovery and hopefully
help bring up my legs.

Finished the day with an
all-you-can-eat sushi meal. ??

Nutrition finished at approximately:

? 3,777 calories
? 264 g protein
? 365 g total carbs
337 g net carbs
? 28 g fiber
? 135 g fat

That's 1,027 calories above my
normal daily target.

My goal is to continue improving
leg development while maintaining
the strength I've built throughout
my weight-loss journey.

Today's session wasn't my strongest
leg workout, but I still moved
823 lbs for 9 reps at a new
low bodyweight of 189.8 lbs.

The priority moving forward is
adequate recovery, consistent
nutrition, and continued progress
in lower-body development.

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

Watching your leg press numbers growing

 

[HarleyGuy]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? TRAINING LOG — 10/17/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? TOTAL REST
7.5 hours

WEIGH IN
189.8 lbs ? NEW LOWEST WEIGH-IN!


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? 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 (QUAD FOCUSED)
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? FASTED TRAINING SESSION


? EXERCISE #1 — QUAD EXTENSIONS

Warmup:
55 lbs x 35
100 lbs x 25

Set #1:
130 lbs x 17

↳ 60-second wall sit between sets

Set #2:
175 lbs x 10


? EXERCISE #2 — LEG PRESS

Warmup:
373 lbs x 15
↳ Calf Extensions: 35 reps

463 lbs x 15
↳ Calf Extensions: 26 reps

Set #1:
643 lbs x 15

Set #2:
823 lbs x 9


? EXERCISE #3 — HACK SQUATS

Set #1:
234 lbs x 15

Set #2:
324 lbs x 7

Set #3:
324 lbs x 5


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
?️ NUTRITION — 10/17/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


? MEAL #1

Foods:
5 whole eggs
1.5 cups egg whites
55 g dry oatmeal
20 g honey

? Meal Totals:
Calories: ~817 kcal
Protein: ~78 g
Total Carbs: ~60 g
Net Carbs: ~54 g
Fiber: ~6 g
Fat: ~29 g


? MEAL #2

Foods:
330 g cooked boneless, skinless
chicken thighs
463 g cooked yams

? Meal Totals:
Calories: ~1,110 kcal
Protein: ~91 g
Total Carbs: ~95 g
Net Carbs: ~81 g
Fiber: ~14 g
Fat: ~36 g


? MEAL #3 — ALL-YOU-CAN-EAT SUSHI

Foods:
Assorted sushi rolls
Salmon-topped rolls
Specialty rolls with sauces
Sushi with avocado and rice
Additional assorted sushi

? Meal Totals (Estimated):
Calories: ~1,850 kcal
Protein: ~95 g
Total Carbs: ~210 g
Net Carbs: ~202 g
Fiber: ~8 g
Fat: ~70 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? Calories: ~3,777 kcal
? Protein: ~264 g
? Total Carbs: ~365 g
Net Carbs: ~337 g
? Fiber: ~28 g
? Fat: ~135 g

NOTE:
AYCE sushi calories and macros are
estimates based on the food photos.

The requested 1,850-calorie estimate
was used for the sushi meal.


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

CONSUMED GOAL

Calories 3,777 2,750
Protein 264 g 240 g
Total Carbs 365 g 300 g
Fiber 28 g 30 g
Fat 135 g 65 g


? DIFFERENCE FROM GOALS

? Calories: 1,027 kcal over
? Protein: 24 g above
? Total Carbs: 65 g above
? Fiber: 2 g below
? Fat: 70 g above


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

? LEG PRESS

643 lbs x 15
823 lbs x 9

Previous session — 10/9/26:
823 lbs x 10
823 lbs x 9

Maintained heavy leg press performance
despite training fasted.


? HACK SQUATS

234 lbs x 15
324 lbs x 7
324 lbs x 5


? QUAD EXTENSIONS

130 lbs x 17
175 lbs x 10

60-second wall sits between sets
for additional quad work.


? CALF EXTENSIONS

35 reps + 26 reps

TOTAL: 61 CALF REPS


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

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
10/6 — 195.0 lbs
10/8 — 194.4 lbs
10/9 — 193.8 lbs
10/10 — 194.2 lbs
10/11 — 193.2 lbs
10/13 — 191.6 lbs
10/17 — 189.8 lbs ? NEW LOW


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Got 7.5 hours of rest and weighed in
at 189.8 lbs this morning.

? NEW LOWEST WEIGH-IN TO DATE!

Finally broke below the 190-lb mark.

Trained legs today with an emphasis
on quad development.

Went into the gym fasted, and I could
definitely feel the difference in my
overall energy and strength.

Started with quad extensions and
60-second wall sits between working
sets to increase the demand on my quads.

Moved into heavy leg presses,
working up to:

? 643 lbs x 15
? 823 lbs x 9

Didn't quite match my recent
823 lbs x 10 PR, but still managed
9 reps at the same weight despite
training fasted.

Finished with hack squats, working
up to 324 lbs for two sets.

After training, I made a deliberate
effort to eat more calories to
support recovery and hopefully
help bring up my legs.

Finished the day with an
all-you-can-eat sushi meal. ??

Nutrition finished at approximately:

? 3,777 calories
? 264 g protein
? 365 g total carbs
337 g net carbs
? 28 g fiber
? 135 g fat

That's 1,027 calories above my
normal daily target.

My goal is to continue improving
leg development while maintaining
the strength I've built throughout
my weight-loss journey.

Today's session wasn't my strongest
leg workout, but I still moved
823 lbs for 9 reps at a new
low bodyweight of 189.8 lbs.

The priority moving forward is
adequate recovery, consistent
nutrition, and continued progress
in lower-body development.

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

You're getting stronger bro and food pics look clean.

Great pic you posted too you're looking lean.

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? TRAINING LOG — 10/20/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? TOTAL REST
7 hours

WEIGH IN
191.6 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 — 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
HAMSTRING & GLUTE FOCUSED
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? EXERCISE #1 — SEATED LEG CURLS

Warmup:
90 lbs x 20
150 lbs x 8

Set #1:
200 lbs x 12

Set #2:
200 lbs x 11


? EXERCISE #2 — ROMANIAN DEADLIFTS

Warmup:
135 lbs x 10

Set #1:
235 lbs x 12

Set #2:
270 lbs x 6


? EXERCISE #3 — LEG PRESS
CLOSE / HIGH FOOT STANCE

Set #1:
373 lbs x 20

Set #2:
553 lbs x 17

Set #3:
733 lbs x 13


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
?️ NUTRITION — 10/20/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? MEAL #1

Foods:
5 whole eggs
1.25 cups egg whites
55 g dry oatmeal
77 g blueberries
15 g honey

? Meal Totals:
Calories: ~816 kcal
Protein: ~72 g
Total Carbs: ~63 g
Net Carbs: ~56 g
Fiber: ~7 g
Fat: ~28 g


? MEAL #2

Foods:
300 g cooked chicken breast
350 g cooked basmati rice
65 g apple

? Meal Totals:
Calories: ~984 kcal
Protein: ~103 g
Total Carbs: ~107 g
Net Carbs: ~104 g
Fiber: ~3 g
Fat: ~12 g


? MEAL #3

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

? Meal Totals:
Calories: ~775 kcal
Protein: ~89 g
Total Carbs: ~70 g
Net Carbs: ~69 g
Fiber: ~1 g
Fat: ~21 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? Calories: ~2,575 kcal
? Protein: ~264 g
? Total Carbs: ~240 g
Net Carbs: ~229 g
? Fiber: ~11 g
? Fat: ~61 g

NOTE:
Chicken, turkey, and rice weights
are based on cooked portions.

Nutrition values are estimates.


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

CONSUMED GOAL

Calories 2,575 2,750
Protein 264 g 240 g
Total Carbs 240 g 300 g
Fiber 11 g 30 g
Fat 61 g 65 g


? DIFFERENCE FROM GOALS

? Calories: 175 kcal below
? Protein: 24 g above
? Total Carbs: 60 g below
? Fiber: 19 g below
? Fat: 4 g below


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

? LEG PRESS — CLOSE / HIGH STANCE

373 lbs x 20
553 lbs x 17
733 lbs x 13

Previous heavy leg press performances:

10/4 — 823 lbs x 7
10/9 — 823 lbs x 10
10/17 — 823 lbs x 9

Current documented best:
823 lbs x 10 — October 9, 2026

Today's 733 lbs x 13 was performed
with a close/high foot placement,
emphasizing posterior-chain work.


? SEATED LEG CURLS

200 lbs x 12
200 lbs x 11

23 total working repetitions
at 200 lbs.


? ROMANIAN DEADLIFTS

235 lbs x 12
270 lbs x 6

Heavy hamstring and glute work
following seated leg curls.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Got 7 hours of rest and weighed in
at 191.6 lbs.

Trained legs today with an emphasis
on hamstring and glute development.

Started with seated leg curls,
working up to two sets at 200 lbs
for 12 and 11 repetitions.

Followed with Romanian deadlifts,
working up to:

235 lbs x 12
270 lbs x 6

Finished with close/high-stance
leg presses to shift greater emphasis
toward the posterior chain.

Completed:

373 lbs x 20
553 lbs x 17
733 lbs x 13

The final set was a strong working
set, although it was not an overall
leg press PR.

My current documented best remains
823 lbs x 10 from October 9.

Nutrition finished at approximately:

? 2,575 calories
? 264 g protein
? 240 g total carbs
229 g net carbs
? 11 g fiber
? 61 g fat

Calories finished 175 below my
2,750-calorie target.

Protein intake exceeded my goal
by 24 g.

Carbohydrates were 60 g below
target, while fiber remained
considerably below my daily goal.

Fat intake finished just 4 g
below target.

The main objective today was
hamstring and glute development
rather than setting a new
maximum leg press record.

Completed heavy seated curls,
Romanian deadlifts, and leg presses
while maintaining a focus on
progressive lower-body development.

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? TRAINING LOG — 10/22/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? TOTAL REST
7.5 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 — 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 — BACK / BICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? EXERCISE #1 — LAT PULLDOWNS

Warmup:
115 lbs x 15
160 lbs x 6

Set #1:
205 lbs x 5.5

Set #2:
190 lbs x 7.5

Set #3:
175 lbs x 8.5


? EXERCISE #2 — SUPERSET
MACHINE HIGH ROWS / DB CURLS

Set #1:
Machine High Rows: 230 lbs x 9.5
DB Curls: 30's x 10

Set #2:
Machine High Rows: 230 lbs x 8
DB Curls: 30's x 9


? EXERCISE #3 — SUPERSET
MACHINE ROWS / DB HAMMER CURLS

Set #1:
Machine Rows: 320 lbs x 10
DB Hammer Curls: 30's x 15

Set #2:
Machine Rows: 320 lbs x 8
DB Hammer Curls: 30's x 13


? EXERCISE #4 — MACHINE PREACHER CURLS

Set #1:
70 lbs x 14

Set #2:
70 lbs x 12


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? TRAINING SUMMARY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Total Exercises: 4

Back Working Sets: 7
Direct Biceps Working Sets: 6

Total Working Sets: 13

Back:
• 3 Lat Pulldown Sets
• 2 Machine High Row Sets
• 2 Machine Row Sets

Biceps:
• 2 DB Curl Sets
• 2 DB Hammer Curl Sets
• 2 Machine Preacher Curl Sets

All dumbbell weights listed
are per hand.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
?️ NUTRITION — 10/22/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? MEAL #1

Foods:
5 whole eggs
1 cup egg whites
3 slices sourdough bread
4 servings light mayonnaise

? Meal Totals:
Calories: ~835 kcal
Protein: ~70 g
Total Carbs: ~64 g
Net Carbs: ~64 g
Fiber: ~0 g
Fat: ~34 g


? MEAL #2

Foods:
300 g cooked chicken breast
250 g cooked protein pasta
125 g tomato sauce

? Meal Totals:
Calories: ~905 kcal
Protein: ~119 g
Total Carbs: ~88 g
Net Carbs: ~81 g
Fiber: ~7 g
Fat: ~15 g


? MEAL #3

Foods:
303 g homemade meatloaf
283 g oven-baked potatoes
153 g Brussels sprouts

? Meal Totals:
Calories: ~845 kcal
Protein: ~77 g
Total Carbs: ~89 g
Net Carbs: ~78 g
Fiber: ~11 g
Fat: ~19 g


? SNACK

Foods:
200 g apple
150 g homemade high-protein
peanut butter

? Snack Totals:
Calories: ~319 kcal
Protein: ~25 g
Total Carbs: ~54 g
Net Carbs: ~41 g
Fiber: ~13 g
Fat: ~6 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? Calories: ~2,904 kcal
? Protein: ~291 g
? Total Carbs: ~295 g
Net Carbs: ~264 g
? Fiber: ~31 g
? Fat: ~74 g

NOTE:
Nutrition totals are based on
the provided meal calculations.

Chicken and other specified cooked
weights reflect cooked portions.


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

CONSUMED GOAL

Calories 2,904 2,750
Protein 291 g 240 g
Total Carbs 295 g 300 g
Fiber 31 g 30 g
Fat 74 g 65 g


? DIFFERENCE FROM GOALS

? Calories: 154 kcal above
? Protein: 51 g above
? Total Carbs: 5 g below
? Fiber: 1 g above
? Fat: 9 g above


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

? LAT PULLDOWNS

205 lbs x 5.5
190 lbs x 7.5
175 lbs x 8.5

Three progressively lighter
working sets.


? MACHINE HIGH ROWS

230 lbs x 9.5
230 lbs x 8

Supersetted with 30-lb
dumbbell curls.


? MACHINE ROWS

320 lbs x 10
320 lbs x 8

Supersetted with 30-lb
dumbbell hammer curls.


? DB HAMMER CURLS

30's x 15
30's x 13

28 total repetitions per arm.


? MACHINE PREACHER CURLS

70 lbs x 14
70 lbs x 12

26 total working repetitions.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Got 7.5 hours of rest and weighed
in at 192.0 lbs.

Trained back and biceps today,
starting with heavy lat pulldowns.

Worked up to 205 lbs for 5.5 reps,
followed by two additional working
sets at 190 lbs and 175 lbs.

Moved into machine high rows
supersetted with dumbbell curls.

Completed two sets at 230 lbs
on the high-row machine while
using 30-lb dumbbells for curls.

Followed with machine rows at
320 lbs, supersetted with
30-lb dumbbell hammer curls.

Finished with machine preacher
curls at 70 lbs for 14 and
12 repetitions.

The session combined heavy
vertical pulling, horizontal
rowing, and direct biceps work.

Nutrition was consistent with
my current recomp approach.

Meals included eggs, egg whites,
sourdough bread, chicken breast,
protein pasta, homemade meatloaf,
potatoes, and Brussels sprouts.

Also had an apple and homemade
high-protein peanut butter
as a snack.

Daily nutrition finished at:

? ~2,904 calories
? ~291 g protein
? ~295 g total carbs
~264 g net carbs
? ~31 g fiber
? ~74 g fat

Calories finished 154 above
my 2,750-calorie target.

Protein exceeded my daily goal
by 51 g.

Carbohydrates finished just
5 g below target.

Fiber reached 31 g, exceeding
my minimum daily goal.

Fat finished 9 g above target.

Overall, today's training focused
on back thickness, lat development,
and direct biceps work.

The priority remains progressive
overload, consistent nutrition,
and adequate recovery while
working toward continued
muscle development.

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

Followed with machine rows at
320 lbs, supersetted with

Big numbers

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? TRAINING LOG — 10/24/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? TOTAL REST
8 hours

WEIGH IN
192.4 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 — 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
QUADS & CALVES FOCUSED
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? EXERCISE #1 — QUAD EXTENSIONS

Warmup:
70 lbs x 25
110 lbs x 20

Set #1:
160 lbs x 20

Set #2:
180 lbs x 20

Set #3:
200 lbs x 17


? EXERCISE #2 — LEG PRESS

Warmup — Single Leg:
283 lbs x 13

Regular Leg Press:

Set #1:
463 lbs x 20
↳ Calf Extensions: 20 reps

Set #2:
643 lbs x 20
↳ Calf Extensions: 20 reps

Set #3:
733 lbs x 13
↳ Calf Extensions: 16 reps

? TOTAL CALF EXTENSIONS:
56 reps


? EXERCISE #3 — ADDUCTORS

Warmup:
115 lbs x 20

Set #1:
145 lbs x 20

Set #2:
165 lbs x 13

Set #3:
165 lbs x 12


? EXERCISE #4 — HACK SQUATS

Set #1:
234 lbs x 15

Set #2:
324 lbs x 9

Set #3:
324 lbs x 7


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? TRAINING SUMMARY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Primary Focus:
Quadriceps & Calves

Secondary Focus:
Adductors & Glutes

Total Exercises: 4

Quad Extensions:
3 working sets

Leg Press:
3 working sets

Adductors:
3 working sets

Hack Squats:
3 working sets

Total Main Working Sets: 12

Additional Calf Work:
3 sets — 56 total reps

Total Working Sets Including Calves:
15


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
?️ NUTRITION — 10/24/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? MEAL #1

Foods:
4 whole eggs
1.5 cups egg whites
295 g baked potatoes

? Meal Totals:
Calories: ~730 kcal
Protein: ~70 g
Total Carbs: ~65 g
Net Carbs: ~59 g
Fiber: ~6 g
Fat: ~21 g


? MEAL #2

Foods:
303 g homemade meatloaf
285 g cooked rice

? Meal Totals:
Calories: ~893 kcal
Protein: ~75 g
Total Carbs: ~105 g
Net Carbs: ~103 g
Fiber: ~2 g
Fat: ~16 g


? MEAL #3 — FARMER BOYS

Foods:
Double cheeseburger
1 added fried egg

? Meal Totals (Estimated):
Calories: ~1,000 kcal
Protein: ~55 g
Total Carbs: ~45 g
Net Carbs: ~42 g
Fiber: ~3 g
Fat: ~65 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? Calories: ~2,623 kcal
? Protein: ~200 g
? Total Carbs: ~215 g
Net Carbs: ~204 g
? Fiber: ~11 g
? Fat: ~102 g

NOTE:
Farmer Boys burger macros are
estimates.

Potatoes are assumed baked
without added oil.

Nutrition values are based on
the provided meal calculations.


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

CONSUMED GOAL

Calories 2,623 2,750
Protein 200 g 240 g
Total Carbs 215 g 300 g
Fiber 11 g 30 g
Fat 102 g 65 g


? DIFFERENCE FROM GOALS

? Calories: 127 kcal below
? Protein: 40 g below
? Total Carbs: 85 g below
? Fiber: 19 g below
? Fat: 37 g above


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

? LEG PRESS

463 lbs x 20
643 lbs x 20
733 lbs x 13

Previous session — 10/20:
733 lbs x 13
(close/high stance)

Current documented overall best:
823 lbs x 10 — 10/9/26

Maintained 13 reps at 733 lbs
while performing additional
calf extensions between sets.


? HACK SQUATS

Previous session — 10/17:

234 lbs x 15
324 lbs x 7
324 lbs x 5

Today's session — 10/24:

234 lbs x 15
324 lbs x 9
324 lbs x 7

? Improvement at 324 lbs:

Set #2: +2 reps
Set #3: +2 reps

Total reps at 324 lbs:
Previous: 12
Today: 16

? +4 total reps at 324 lbs!


? QUAD EXTENSIONS

160 lbs x 20
180 lbs x 20
200 lbs x 17

57 total working repetitions.

Quad extensions were performed
with progressively heavier loads.


? CALF EXTENSIONS

20 reps
20 reps
16 reps

56 total repetitions performed
during the leg press exercise.


? ADDUCTORS

145 lbs x 20
165 lbs x 13
165 lbs x 12

45 total working repetitions.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Got 8 hours of rest and weighed
in at 192.4 lbs.

Trained legs today with an emphasis
on quadriceps and calf development.

Started with quad extensions,
working through three progressively
heavier sets:

160 lbs x 20
180 lbs x 20
200 lbs x 17

Followed with leg presses,
starting with single-leg
warmup work.

Completed three regular leg
press working sets:

463 lbs x 20
643 lbs x 20
733 lbs x 13

Added calf extensions during
each leg press set for a total
of 56 additional repetitions.

Moved into adductor work before
finishing with hack squats.

Hack squat performance improved
compared with October 17.

At 324 lbs, increased total
repetitions from 12 to 16.

That's four additional reps
at the same working weight.

The leg press remained strong
at 733 lbs x 13, although my
documented overall best remains
823 lbs x 10 from October 9.

Nutrition finished at approximately:

? 2,623 calories
? 200 g protein
? 215 g total carbs
204 g net carbs
? 11 g fiber
? 102 g fat

Calories finished 127 below
my 2,750-calorie target.

Protein was 40 g below goal,
while carbohydrates were
85 g below target.

Fat intake finished 37 g above
goal, largely influenced by
the Farmer Boys meal.

Fiber was also below target
at 11 g.

Today's training highlight
was the improvement in hack
squat repetitions at 324 lbs.

The session included substantial
quad volume, heavy leg presses,
adductor work, and additional
calf training.

The priority remains improving
lower-body development through
consistent training, progressive
overload, and adequate recovery.

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? TRAINING LOG — OCTOBER 26, 2026
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? TOTAL REST: 7.5 hours
WEIGH-IN: 193.2 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
↳ Increased to 3 IU 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
CHEST / SHOULDERS / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? EXERCISE #1 — FLAT BB BENCH PRESS

Warmup:
95 lbs x 25
135 lbs x 15

Set #1: 185 lbs x 10
Set #2: 205 lbs x 7
Set #3: 235 lbs x 4
↳ Dropset: 185 lbs x 4


? EXERCISE #2 — MACHINE SHOULDER PRESS

Set #1: 180 lbs x 10
Set #2: 270 lbs x 5
Set #3: 270 lbs x 5
↳ Dropset: 180 lbs x 9


? EXERCISE #3 — MACHINE DIPS

Set #1: 180 lbs x 12
Set #2: 270 lbs x 10
Set #3: 360 lbs x 8


? EXERCISE #4 — SUPERSET
CABLE PUSHDOWNS /
OVERHEAD TRICEP EXTENSIONS

Set #1:
Pushdowns: 72.5 lbs x 14
Overhead: 72.5 lbs x 15

Set #2:
Pushdowns: 67.5 lbs x 13
Overhead: 82.5 lbs x 12

Set #3:
Pushdowns: 67.5 lbs x 10
Overhead: 82.5 lbs x 10


? EXERCISE #5 — MACHINE FLYS

Set #1: 250 lbs x 12
Set #2: 250 lbs x 9
Set #3: 220 lbs x 12


? EXERCISE #6 — LATERAL RAISES

Set #1: 22.5's x 12
Set #2: 22.5's x 9
Set #3: 22.5's x 8

Note: Dumbbell weights are per hand.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? TRAINING SUMMARY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Primary Focus:
Chest / Shoulders / Triceps

Flat Bench Press: 3 working sets
Machine Shoulder Press: 3 sets
Machine Dips: 3 sets
Cable Pushdowns: 3 sets
Overhead Extensions: 3 sets
Machine Flys: 3 sets
Lateral Raises: 3 sets

? Total Working Sets: 21
? Additional Dropsets: 2

Chest:
• Flat Barbell Bench Press
• Machine Dips
• Machine Flys

Shoulders:
• Machine Shoulder Press
• Lateral Raises

Triceps:
• Machine Dips
• Cable Pushdowns
• Overhead Extensions


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
?️ NUTRITION — OCTOBER 26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? MEAL #1

Foods:
4 whole eggs
1.5 cups egg whites
300 g baked potatoes
3 servings ketchup
Sriracha

? Meal Totals:
Calories: ~800 kcal
Protein: ~71 g
Total Carbs: ~83 g
Net Carbs: ~77 g
Fiber: ~6 g
Fat: ~21 g


? MEAL #2

Foods:
343 g cooked top sirloin steak
296 g cooked basmati rice

? Meal Totals:
Calories: ~1,090 kcal
Protein: ~109 g
Total Carbs: ~83 g
Net Carbs: ~82 g
Fiber: ~1 g
Fat: ~35 g


? MEAL #3

Foods:
170 g homemade meatloaf
200 g baked potatoes

? Meal Totals:
Calories: ~483 kcal
Protein: ~42 g
Total Carbs: ~56 g
Net Carbs: ~51 g
Fiber: ~5 g
Fat: ~9 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: ~2,653 kcal
? Protein: ~236 g
? Total Carbs: ~250 g
Net Carbs: ~238 g
? Fiber: ~12 g
? Fat: ~79 g

NOTE:
Meat, rice, and potato weights
reflect cooked portions.

Potatoes assumed baked without oil.
Meatloaf uses previously calculated
recipe macros.

Nutrition values are estimates.


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

CONSUMED GOAL

Calories 2,653 2,750
Protein 236 g 240 g
Total Carbs 250 g 300 g
Fiber 12 g 30 g
Fat 79 g 65 g


? DIFFERENCE FROM GOALS

? Calories: 97 kcal below
? Protein: 4 g below
? Total Carbs: 50 g below
? Fiber: 18 g below
? Fat: 14 g above


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? FLAT BARBELL BENCH PRESS

Previous session — 10/13:
225 lbs x 5
225 lbs x 4

Today's top set:
235 lbs x 4

+10 lbs over previous session's
top working weight.

Heaviest flat barbell bench
working set in recent logs.


? MACHINE DIPS — REP IMPROVEMENT

Previous session — 10/13:
360 lbs x 6

Today's session:
360 lbs x 8

? +2 reps at 360 lbs!

A documented rep improvement
at the same working weight.


? MACHINE SHOULDER PRESS

270 lbs x 5
270 lbs x 5
↳ Dropset: 180 lbs x 9

Maintained 270 lbs across
two working sets.


? MACHINE FLYS

250 lbs x 12
250 lbs x 9
220 lbs x 12

Previous session — 10/8:
250 lbs x 11
250 lbs x 8
220 lbs x 10

? Improved all three sets!

+1 rep on first set
+1 rep on second set
+2 reps on third set


? LATERAL RAISES

22.5's x 12
22.5's x 9
22.5's x 8

29 total reps per arm.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Got 7.5 hours of rest and weighed
in at 193.2 lbs.

Trained chest, shoulders, and
triceps today with a combination
of heavy compound pressing and
higher-repetition isolation work.

Started with flat barbell bench
press, working up to 235 lbs x 4
before dropping to 185 lbs.

Followed with machine shoulder
presses, completing two working
sets at 270 lbs.

Machine dips were one of the
biggest highlights of the session.

Hit 360 lbs x 8 compared with
360 lbs x 6 on October 13.

? That's a 2-rep improvement
at the same working weight!

Continued with cable pushdowns
and overhead tricep extensions
performed as supersets.

Machine fly performance also
improved compared with October 8,
with more reps across all
three working sets.

Finished with lateral raises
using 22.5-lb dumbbells.

Nutrition finished at:

? 2,653 calories
? 236 g protein
? 250 g total carbs
238 g net carbs
? 12 g fiber
? 79 g fat

Calories finished 97 below my
2,750-calorie target.

Protein was nearly on target,
finishing just 4 g below goal.

Carbohydrates were 50 g below
target, while fat finished
14 g above goal.

Fiber remained low at 12 g.

The main training highlights
were improved machine dip
performance, stronger machine
fly numbers, and a heavier
top bench press set.

The goal remains continued
strength progression, improved
shoulder development, and
consistent nutrition while
working on overall physique
development.

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

Are you using an AI/ChatGPT to assist in the creation of this log?

 

[Dopeless]

Are you using an AI/ChatGPT to assist in the creation of this log?

Yes I am ..

 

[Mobster]

It's a LOT better if it's all you.

 

[Dopeless]

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? TRAINING LOG — NOVEMBER 1, 2026
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? Total Rest: 6.5 hours
Weigh In: 191.6 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

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

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

? Injection Schedule — EOD

Mon: Test + EQ
Wed: Test only
Fri: Test + EQ
Sun: Test only
Tue: Test + EQ
Thu: Test only
Sat: Test + EQ

? Repeat rotation

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
?️ TRAINING
CHEST / SHOULDERS / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Exercise #1 — Flat BB Bench Press

Warmup:
95 lbs x 20
135 lbs x 15

Set #1: 185 lbs x 10
Set #2: 235 lbs x 5
Set #3: 235 lbs x 4
Dropset: 135 lbs x 16

Exercise #2 — Machine Shoulder Press

Set #1: 290 lbs x 7.5
Set #2: 250 lbs x 9.5
Set #3: 250 lbs x 4
Dropset: 200 lbs x 5

Exercise #3 — Machine Dips

Set #1: 326 lbs x 6
Set #2: 296 lbs x 8.5

Exercise #4 — Superset
Lateral DB Raises / Incline DB Flys

Set #1:
22.5's x 12 / 37.5's x 17

Set #2:
22.5's x 10 / 45's x 14

Exercise #5 — Superset
Skull Crushers / Close-Grip Bench

Set #1:
60 lbs x 15 / 60 lbs x 25

Skull crushers were really bothering my elbows so I decided not to push it and switched exercises.

Alternate Exercise #5 — Superset
Tricep Pushdowns / Overhead Extensions

Set #1:
72.5 lbs x 12 / 57.5 lbs x 8

Set #2:
72.5 lbs x 9 / 57.5 lbs x 6.5

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? PERFORMANCE HIGHLIGHTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? Flat BB Bench Press

10/26: 235 lbs x 4
11/1: 235 lbs x 5

+1 rep at 235 lbs!

? Machine Shoulder Press

Previous best logged:
270 lbs x 6 — 10/7

Today:
290 lbs x 7.5

+20 lbs and +1.5 reps!

? New documented machine shoulder press PR!

? Machine Dips

326 lbs x 6
296 lbs x 8.5

? Lateral Raises

22.5's x 12
22.5's x 10

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
?️ NUTRITION — NOVEMBER 1
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? MEAL #1

• 6 whole eggs
• 1 cup egg whites
• 349 g cooked yams
• 1 slice sourdough bread

Calories: ~977 kcal
Protein: ~74 g
Total Carbs: ~94 g
Net Carbs: ~84 g
Fiber: ~10 g
Fat: ~30 g

? MEAL #2

• 278 g cooked chicken breast
• 347 g cooked yams

Calories: ~775 kcal
Protein: ~91 g
Total Carbs: ~71 g
Net Carbs: ~61 g
Fiber: ~10 g
Fat: ~11 g

? MEAL #3 — BEEF RICE ALFREDO

• 550 g homemade beef rice Alfredo
• 1/2 cup cooked rice (~79 g)

Calories: ~858 kcal
Protein: ~87.8 g
Total Carbs: ~65.7 g
Net Carbs: ~62.4 g
Fiber: ~3.3 g
Fat: ~27.4 g

? POST-WORKOUT MEAL

• 95 g cooked chicken breast
• 200 g cooked basmati rice

Calories: ~417 kcal
Protein: ~34.9 g
Total Carbs: ~56 g
Net Carbs: ~55.2 g
Fiber: ~0.8 g
Fat: ~4 g

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

? Calories: ~3,027 kcal
? Protein: ~288 g
? Total Carbs: ~287 g
Net Carbs: ~262 g
? Fiber: ~24 g
? Fat: ~72 g

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

Calories: 3,027 / 2,750
↳ 277 kcal over

Protein: 288 g / 240 g
↳ 48 g over

Total Carbs: 287 g / 300 g
↳ 13 g under

Fiber: 24 g / 30 g
↳ 6 g under

Fat: 72 g / 65 g
↳ 7 g over

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
? DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

First off, I want to apologize for not keeping up with my logs these last couple weeks. I've had A LOT going on in my personal life and I've been feeling pretty overwhelmed.

One thing I've noticed about myself is that when I get overwhelmed, the little free time I do have ends up getting wasted scrolling through social media. I guess it's my way of trying to shut my brain off and not think about everything going on.

But I caught myself doing it, and that's something I need to work on.

It's a new month and instead of wasting that time scrolling, I'm going to put it toward keeping up with my logs and interacting more with my USP teammates. ?

As for today's workout, I didn't get to train until after work and I REALLY didn't want to go. I was tired, only got 6.5 hours of sleep, and had absolutely no motivation to get in the gym.

But I made myself go anyway.

Funny thing is, once I got warmed up I actually started feeling pretty strong!

Managed to get 235 lbs for 5 reps on flat bench, which is one more rep than my last session.

Then I surprised myself on machine shoulder press with 290 lbs for 7.5 reps! That's a new PR compared to my previous best of 270 lbs for 6.

I did have to change things up toward the end because skull crushers were aggravating my elbows, so I switched over to cable work instead of pushing through the pain.

Nutrition was a little higher than planned today at 3,027 calories, but I also managed to get in 288 g of protein.

Overall, I'm glad I made myself go today.

I think the biggest thing I needed to remind myself is that I'm not always going to feel motivated. Sometimes I just have to show up and do the work anyway.

I've got some things I need to get back on track with, and keeping up with these logs is one of them.

New month, fresh start. Time to lock back in and be more consistent. ?

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

 

[Mobster]

But I caught myself doing it, and that's something I need to work on.

Being self aware, as here, is key.