Hello EF Brothers a bit about myself I’m a tradie and a 36 y/o dad, this is my first time ever logging. I’m 12 weeks post surgery as I have had left ankle fusion. I have been training for over 10 years as it’s great for my mental health. My goal at the moment is to keep lean while putting on size.
Calories
2400
Weekly Anabolic Load:
Test E @ 200mg - 150mg twice a week
PreWorkout
HGH @ 7IU - Nightly
Retatrutide @ 2mg Twice a week
Daily Supplements:
Fish oil am 2000mg
Magnesium pm 400mg
Vitamin C daily 1000mg
Vitamin D3 2000iu
COQ10 100mg
12/11/26:
Average Weight: 90kg
Steps: 5k
Hydration:
3lt
Fasted Cardio:
Nil
Preworkout:
2 x Scoops Miracle
Workout Split
Chest / Shoulder
Quads / Calves
Back / Rear Delts
Rest
Arms
Hams / Abs
Quads / Calves
Abductor
4 sets 65kg
Leg press
3 sets 80kg
Hack squat
3 sets 40kg
Single leg extension
3 sets 20kg
Calf raises
4 sets body weight
Notes.
I have downloaded an app to dial down on my nutrition so next week there will be some more information and great advice. Thank you.
Calories
2400
Weekly Anabolic Load:
Test E @ 200mg - 150mg twice a week
PreWorkout
HGH @ 7IU - Nightly
Retatrutide @ 2mg Twice a week
Daily Supplements:
Fish oil am 2000mg
Magnesium pm 400mg
Vitamin C daily 1000mg
Vitamin D3 2000iu
COQ10 100mg
12/11/26:
Average Weight: 90kg
Steps: 5k
Hydration:
3lt
Fasted Cardio:
Nil
Preworkout:
2 x Scoops Miracle
Workout Split
Chest / Shoulder
Quads / Calves
Back / Rear Delts
Rest
Arms
Hams / Abs
Quads / Calves
Abductor
4 sets 65kg
Leg press
3 sets 80kg
Hack squat
3 sets 40kg
Single leg extension
3 sets 20kg
Calf raises
4 sets body weight
Notes.
I have downloaded an app to dial down on my nutrition so next week there will be some more information and great advice. Thank you.
