Approved Log 2025-2026 Lean Bulk Log with Gold Standard Labs Australia

[GHgut4life]

DATE / DAY: Wednesday 26/11

Weight: 95.1 AM

Sleep: 6 hours- score of 73

Resting HR: 48

Stress (1–10): 1 - no stress but not good mood



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 117/67
• No training, very lean in the morning
• Cardio went well, plenty of sweat
• Mood very flat
• I give up on the Arimidex, bloods friday, pretty sure I have gone to far with it, bloods will tell the story and I will adjust from there - I had like two perfect days, so I am getting close

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 6g salt

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Very controlled appetite, minimal hunger



TRAINING -

1 hour of zone 2 AM fasted Avg 131 bpm



Rest day



Notes (strength, endurance, vascularity):

Cardio felt good, plenty of sweat, dry and vascular look



MIND & BODY CHECK-IN



Energy: Flat

Mood: Flat

Motivation: Flat

Anxiety/Calm: Calm

Focus: Foggy



RECOVERY

Steps: 16.8km

DOMS: lower back

Mobility/Stretching: Back tender still

Sleep Quality: Broken and light



PHYSIQUE NOTES

Vascularity: Great

Fullnessryness/Water: Afternoon and evening softened up

Pump: Didnt do anything

Waist Look: A bit softer



HEALTH TRACKING

Blood Pressure: 117/67

Glucose: 4.2 fasted

Symptoms: Typical unsettled e2 symptoms today, I should of ordered bloods before doing any AI but thought I knew better, live and learn



SUMMARY / DAILY THOUGHTS

Tough day really, felt off all day, but also slept bad, I believe I will be on the up and up from here, I wont stop training, I am coping just fine, just the mood and motivation part, I havent dosed adex for a couple days now, so could be rebounding too, but not willing to guess anymore, will wait for bloods and make the switch to aromasin if needed.

Push/Pull day tomorrow for something to look forward to.

DATE / DAY: Thursday 27/11

Weight: 95.2 AM

Sleep: 5 hours 40 Mins score of 77

Resting HR: 50

Stress (1–10): 1 - no stress, feeling good even with a shit sleep



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 122/73
• Good pumps but strength down
• Mood okay today, just a bit flat in drive
• Vascular upper body, puffy lower body?
• Workout was good fun, enjoy the upper days.

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 6g salt

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Very controlled appetite, minimal hunger until the evening, but comes and goes



TRAINING -

30 mins stair climber/30 mins ellipitical zone 2 Fasted AM cardio.



Incline dumbell press

1 - 40x8

2 - 40x7

3 - 35x10

4 - 35x9



Supine chest press superset cable fly

1 - 130x9 and 12.5x15

2 - 130x9 and 12.5x 15

3 - 130x9 and 14.7x 12



Seated low row

1 - 79x12

2 - 86x9

3 - 86x9

4 - 86x10

5 - 68x16



Narrow Grip Lat Pulldown superset Straight arm pulldown

1 79x12 and 50x12

2 86x9 and 50x11

3 86x9 and 50x11



Burnout on seated cable row 50kg



Arnold Press super set Lat Raises

1 25x12 and 12.5x14

2 25x9 and 12.5x15

3 25x8 and 12.5x12

4 25x9 and 12.5x12

10kg lat raises to burnout



Shrugs superset Rear delt fly

1 - 120x 14 and 12.5x12

2 - 120x 13and 12.5x 14

3 - 120x12 and 12.5x13



Push ups and underhand pullups to burnout - bodyweight

1 20 and 14

2 18 and 11



Machine lat raise and reverse pec deck to burnout drop sets

1 64x15, 50x9, 32x10 and 79x16 , 62x12 45x9

2 64x15, 50x9, 32x10 and 79x14, 62x12 45x6







Notes (strength, endurance, vascularity):

Probably pushed a bit hard with 5 hours of sleep, but I felt pretty good really, body looked alright except my lower.



MIND & BODY CHECK-IN



Energy: Nearly normal

Mood: Good

Motivation: Not great

Anxiety/Calm: Calm

Focus: Good



RECOVERY

Steps: 25.3km equiv

DOMS: None

Mobility/Stretching: Back all better

Sleep Quality: Woke up at 3.30 and couldnt get back to sleep



PHYSIQUE NOTES

Vascularity: Great

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: Back to tight



HEALTH TRACKING

Blood Pressure: 122/73

Glucose: 4.1 fasted - 3.7 post cardio

Symptoms: Those familiar high estrogen feelings again today, but I am holding strong and waiting for my bloods which I am doing first thing tomorrow, I am doing a full panel to check everything before this next cycle.



SUMMARY / DAILY THOUGHTS

Today was much much better, I am still battling with the same symptoms I have been talking about in my last few log days, but we will have an answer shortly, I am getting a dexa done tomorrow too, which I will share when I update tomorrow, pretty keen to see where this hard work has got me to.

Back in the gym for legs and abs tomorrow, with a day off work to get plenty of rest for another good week before we launch off onto the growth phase

you have a model look to you brother
with that lean level you can get very big PRO I think

 

[Dreamer]

you have a model look to you brother
with that lean level you can get very big PRO I think

Thank you man! I am aiming to compete in the next year or two, so that is music to my ears

 

[Dreamer]

DATE / DAY: Friday 27/11

Weight: 94.9

Sleep: 6 hours 35mins score of 82

Resting HR: 53

Stress (1–10): 1 - feeling great, day off work



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 118/63
• Great pumps, great strength
• Mood good today
• Lean and vascular today
• Really enjoyed the gym today early leg session

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 6g salt

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Very controlled and balanced, feel well fed



TRAINING -

No Cardio today.

Legs - Hamstring/Glute focus



Notes (strength, endurance, vascularity):

Great strength and endurance today, legs were nice and vascular and looked great. same evening puffiness as usual.



MIND & BODY CHECK-IN



Energy: Good

Mood: Good

Motivation: Great

Anxiety/Calm: Calm

Focus: Good



RECOVERY

Steps: 3km equiv

DOMS: None

Mobility/Stretching: Back better

Sleep Quality: Better but still broken and light



PHYSIQUE NOTES

Vascularity: Great until afternoon

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: Back to tight



HEALTH TRACKING

Blood Pressure: 118/62

Glucose: 4.4 fasted

Symptoms: Feeling better - still believe high e2 but had bloods drawn today so will see. Everything else tracking well.



SUMMARY / DAILY THOUGHTS

Pretty relaxed day, I missed the cardio as I picked up an extra day of it earlier in the week as I was up early anyway, didnt do much else but train legs and rest. Got my dexa scan done today and bloods drawn which I have posted, I came back at 9.9% which I think it may he a little inflated as I went to it after doing legs fasted and dehydrated, apparenlty can elevate it a bit, so we will call it 9% . All in all pretty happy, I have posted a picture comparasion of where this all started for me in July 2024 after abusing my body with shit lifestyle, bad food, drinking and no gym, that picture is the day I decided to start taking my health and fitness seriously following a bad health condition I suffered, so while I didnt get the 7% I was hoping for on the dexa. putting those pictures side by side - I am pretty proud of what I have managed to do and as this cut stage draws to an end in the next week or so, I am excited for the next stage of growth under team gold and cant wait to see what it bring and truly appreciate and am blown away by the support I have gotten over the journey. Thank you all

 

[GHgut4life]

DATE / DAY: Friday 27/11

Weight: 94.9

Sleep: 6 hours 35mins score of 82

Resting HR: 53

Stress (1–10): 1 - feeling great, day off work



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 118/63
• Great pumps, great strength
• Mood good today
• Lean and vascular today
• Really enjoyed the gym today early leg session

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 6g salt

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Very controlled and balanced, feel well fed



TRAINING -

No Cardio today.

Legs - Hamstring/Glute focus



Notes (strength, endurance, vascularity):

Great strength and endurance today, legs were nice and vascular and looked great. same evening puffiness as usual.



MIND & BODY CHECK-IN



Energy: Good

Mood: Good

Motivation: Great

Anxiety/Calm: Calm

Focus: Good



RECOVERY

Steps: 3km equiv

DOMS: None

Mobility/Stretching: Back better

Sleep Quality: Better but still broken and light



PHYSIQUE NOTES

Vascularity: Great until afternoon

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: Back to tight



HEALTH TRACKING

Blood Pressure: 118/62

Glucose: 4.4 fasted

Symptoms: Feeling better - still believe high e2 but had bloods drawn today so will see. Everything else tracking well.



SUMMARY / DAILY THOUGHTS

Pretty relaxed day, I missed the cardio as I picked up an extra day of it earlier in the week as I was up early anyway, didnt do much else but train legs and rest. Got my dexa scan done today and bloods drawn which I have posted, I came back at 9.9% which I think it may he a little inflated as I went to it after doing legs fasted and dehydrated, apparenlty can elevate it a bit, so we will call it 9% . All in all pretty happy, I have posted a picture comparasion of where this all started for me in July 2024 after abusing my body with shit lifestyle, bad food, drinking and no gym, that picture is the day I decided to start taking my health and fitness seriously following a bad health condition I suffered, so while I didnt get the 7% I was hoping for on the dexa. putting those pictures side by side - I am pretty proud of what I have managed to do and as this cut stage draws to an end in the next week or so, I am excited for the next stage of growth under team gold and cant wait to see what it bring and truly appreciate and am blown away by the support I have gotten over the journey. Thank you all

playing it hard and lean brother

 

[Dreamer]

playing it hard and lean brother

I think I am set for the next cycle perfect - just waiting on bloods

 

[Dreamer]

DATE / DAY: Saturday

Weight: 94.5

Sleep: 7 hours score of 85

Resting HR: 49

Stress (1–10): 3 - big day at work



COMPOUNDS / SUPPLEMENTS

AAS:

• GSL Sus250 30mg
• GSL Mast P 45mg

Peptides:

• MT2 .5mg
• GSL HGH 2IU AM Fasted

Health Support:



5000 IU Vitamin D3



180 mcg Vitamin K2 (MK-7)



1000 mcg Methyl Folate



1000 mcg Vitamin B12



650 mg Choline



325 mcg Kelp



3000 mg Inositol



4 mg Astaxanthin



600 mg Pantethine



1200 mg Berberine - Currently out



1200 mg Citrus Bergamot



1200 mg Red Yeast Rice - Currently out



500 mg Calcium D-Glucarate



1000 mg TUDCA



2400 mg NAC



5 g Glycine



600 mg Magnesium Glycinate



3 g Glutamine



400 mg L-Theanine



900 mg Ashwagandha



120 mg Passion Flower



5 mg Melatonin



10 g Creatine



5 g Taurine



3 g L-Carnitine



1100 mg Astragalus Root



900 mg Grape Seed Extract



600 mg CoQ10



500 IU Vitamin E



8000 mg Fish Oil



3000 mg Vitamin C



30 mg Zinc



5 mg Cialis



40mg Telmisartan



Notes (BP, sides, pumps, mood):

• 114/62
• Pump nice
• Mood bad, very irritable
• Strength and endurance solid
• Vascular and dry - Legs still puffy and sock marks

DIET & NUTRITION

Calories: 2642

Protein: 252g

Carbs: 273g

Fats: 55g

Hydration: 5L water

Sodium Intake: 10g salt - trying higher sodium to feel better - i sweat a TON during my cardio

(this wont change for the rest of my cut)



Notes (appetite, digestion, bloat):

Only hungry after cardio and training all day barely want food



TRAINING -

40 Mins of Elliptical and 20 minutes stair mill 115 Avg BPM



Push A - Chest, Shoulders, Triceps



Bench Press (Dumbbell)

Set 1: 40 kg x 11

Set 2: 42.5 kg x 8

Set 3: 42.5 kg x 8



Incline Chest Press (Machine)

Set 1: 80 kg x 13

Set 2: 90 kg x 12

Set 3: 100 kg x 9



Butterfly (Pec Deck)

Set 1: 100 kg x 10

Set 2: 93 kg x 12



Chest Dip (Weighted)

Set 1: 10 kg x 12

Set 2: 20 kg x 10



Push Up

Set 1: 13 reps



Lateral Raise (Dumbbell)

Set 1: 12.5 kg x 14

Set 2: 15 kg x 10

Set 3: 15 kg x 10



Arnold Press (Dumbbell)

Set 1: 22.5 kg x 10

Set 2: 22.5 kg x 9

Set 3: 22.5 kg x 9



Skullcrusher (Barbell)

Set 1: 40 kg x 12

Set 2: 40 kg x 11

Set 3: 40 kg x 11



Triceps Pushdown

Set 1: 32 kg x 11

Set 2: 32 kg x 10

Set 3: 32 kg x 10



@hevyapp

zak888 | Push A Day 1

zak888's workout

hevy.com

Notes (strength, endurance, vascularity):

Great strength, endurance and pump in the gym, vascular and full.



MIND & BODY CHECK-IN



Energy: Energetic

Mood: Not great today

Motivation: Good

Anxiety/Calm: Calm

Focus: Locked in



RECOVERY

Steps: 16.3km equiv

DOMS: A little bit in glutes - those hip thrusts haha

Mobility/Stretching: No issues

Sleep Quality: Better but still broken and light



PHYSIQUE NOTES

Vascularity: Great until afternoon

Fullnessryness/Water: Afternoon and evening softened up - again.

Pump: Very strong

Waist Look: A bit watery



HEALTH TRACKING

Blood Pressure: 114/62

Glucose: 4.4 fasted

Symptoms: Waiting on bloods - dont feel great - holding water



SUMMARY / DAILY THOUGHTS

Big day at work, sleep getting slightly better managed 7 hours last night, but its still broken and light, I need these bloods back - my gut tells me high e2 and I am keen to start this Aromasin but I will hold off, its frustrating but it wont kill me.



Hit chest, shoulders tris tonight - felt great, my strength and pumps were great.



I am booked to go on the Evo podcast next week which I am absolutely stoked about - super excited and cant wait, a bit nervous if anything.



Back in the gym tomorrow for a Pull day.

Last week of the cut