Rehab and Recomp Summer 26/27 with @Vertex Labs

[WillyT]

New log!

Wrapping up my previous recomp log. I am privileged and grateful to be kicking off my first sponsored log with a new vendor but longtime veteran of the game @Vertex Labs!



A big thank you to @Vertex Labs for bringing me on board with this fine assortment of characters who I have also listened to and learnt from over my journey:

@IvyLeague 2026 Cycle Log | Real Ivy | Podcast 734 |Podcast 749 |Podcast 774 |

@Brunnnnts 2026 Cycle Log | 1st Log |Podcast 738 |

@HenchMF https://www.evolutionary.org/forums...ng-road-to-masters-pro-card-cycle-log.112943/

@Dave1288499 2026 Recomp Cycle Log | 2026 Austarlabs Cycle Log | 2025 Cycle Log | Podcast 707 |

@8enni8lanko 2026 Lean Bulk Log |2026 Cycle Log | Podcast 706 |

@Largeandincharge009 https://www.evolutionary.org/forums/threads/cutting-to-growth-phase-cycle-log.114180/

Thanks again to @Vertex Labs and everyone who's joining me for the next chapter.

More to follow.

@WillyT

 

[WillyT]

Proposed Schedule for discussion

Weeks 1–3 (1–21 Oct): Test E 500 mg/wk | EQ 200 mg/wk | Injectable Superdrol 5.7 mg/wk

***now*** Week 4 (22–28 Oct): Test E 500 | EQ 200 | Superdrol ceased | BLOODS #1

Weeks 5–7 (29 Oct–18 Nov): Test E 500 | EQ 200 | Oral Winstrol 25 mg/day (TBC)

Week 8 (19–25 Nov): Test E 500 | EQ 200 | Winstrol 25 mg/day (TBC) | BLOODS #2

Weeks 9–11 (26 Nov–16 Dec): Test E 500 | EQ 200 | Winstrol 25 mg/day (TBC)

Week 12 (17–23 Dec): Test E 500 | EQ 200 | Winstrol 25 mg/day (final week) | BLOODS #3

Weeks 13–15 (24 Dec–13 Jan): Test E taper toward TRT 150 | EQ taper toward cessation

Week 16 (14–20 Jan): Test E 150 mg/wk (TRT target) | EQ ceased (target) | BLOODS #4

Weeks 17–19 (21 Jan–10 Feb): Test E 150 mg/wk (TRT) | EQ ceased

Week 20 (11–17 Feb): Test E 150 mg/wk (TRT) | EQ ceased | BLOODS #5




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This log is crossposted on https://www.evolutionary.org/forums/threads/rehab-and-recomp-summer-cycle-log.114206/#post-2249806

 

[WillyT]

23/10/2026 Food log NON-TRAINING DAY

DAILY TOTALS vs TARGETS

Metric, Actual/Projected, Target, +/-
Calories, ~2,303 kcal, 2,300 kcal, +3 kcal
Protein, ~301 g, 300 g, +1 g
Carbs, ~162 g, 150 g, +12 g
Fat, ~50 g, 60 g, -10 g

CARBS

Carbs by end of AM/lunch: ~146 g, 97% of 150 g target
Total carbs: ~162 g vs 150 g target (+12 g)

Time, Source, Carbs, Cumulative, % of 150 g Target
08:30, Overnight oats, ~54 g, ~54 g, 36%
11:30, Beef/rice/beans + VPA, ~92 g, ~146 g, 97%
Evening, VPA 75 g + EVOO 13 g, ~8 g, ~154 g, 103%
Later, VPA 75 g, ~8 g, ~162 g, 108%

FULL FOOD LOG

08:30 Breakfast
Overnight oats: rolled oats 60 g, frozen berries 100 g, hemp hearts 15 g, apple 11 g, ground cinnamon 10 g, Steve's sugar-free maple syrup 10 g, water 150 mL≈ 390 kcal | P ~13 g | C ~54 g | F ~10 g

11:30 Lunch
Beef tenderloin 400 g raw, cooked white rice 100 g, green beans 121 g, soy sauce 15 g, potato starch 2 tbsp, VPA WPI ×3 (water), creatine 2 g≈ 1,170 kcal | P ~169 g | C ~92 g | F ~18 g

16:00
Shake 1 VPA WPI 75 g, EVOO 13 g, water≈ 430 kcal | P 59.5 g | C 8 g | F 18.3 g

1900
Shake 2 VPA WPI 75 g, water≈ 313 kcal | P 59.5 g | C 8 g | F 4.3 g

 

[WillyT]

Food porn from the last two weeks.

The desert came about as I had a four hour round trip. Did the right thing and when I went to down my shake IT WAS SOLID. So I turned it into a desert! Calories were as per a regular McDonalds chocolate shake but much nicer macros and no crash afterwards.

Last photo is my homemade Labneh. It's just strained yoghurt.

 

[WillyT]

Thu 23 Oct - Upper body rehab / strength

Prehab / Rehab
Trigger Ball – Post Cuff: 2 min
Mob Thoracic – Bow & Arrow: 2 × 8
Cable Internal Rotation 90° ABD Supported: 2 sets
Square Lift – mBand: 2 × 8
Scap Flutters I, T & Y: 2 × 15 each position
DB External Rotation 90/90 (Elbow on knee): 2 sets

Strength

1-Arm Seated Cable Pulldown: 71 kg × 6 each, 77 kg × 6 each, 85 kg × 6 each
Previous: 68 kg × 6 each, 73 kg × 6 each, 77 kg × 6 each
Progress: top set 77 → 85 kg
***Stay here for a week.

Standing Cable Preacher Curl: 68 kg × 6, 73 kg × 6, 77 kg × 3
***New exercise.

Close-Grip Lat Pulldown: ramp-up sets, final working set 127 kg × 6
***New exercise. Added this as I feel the unilateral stuff needs to be finished off with some bilateral.
Definitely got rid of sense of uneven effort and jacked up shoulder not as bad too. Something to keep in mind on other exercises.

Single-Arm Cable Bicep Curl: 23 kg × 6 each, 27 kg × 6 each, 32 kg × 3 each
New exercise

Atlas Bar Cable Bicep Curl: 59 kg × 6, 64 kg × 6, 68 kg × 6
Previous closest Atlas Bar curl: 23 kg × 12, 32 kg × 12, 41 kg × 12
Progress: top load 41 → 68 kg = +65.9%
***Again a bilateral added to alleviate sense of imbalance. Works.



Atlas bar:

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This log is crossposted on https://www.evolutionary.org/forums/threads/rehab-and-recomp-summer-cycle-log.114206/#post-2249806

 

[WillyT]

Age 45
Location Sydney, Australia
Height 196 cm (6'5")
Starting Weight 132 kg (291 lbs) – July 2024
Lowest Weight 92.1 kg (203 lbs), 15-18% BF– August 2026
Current Weight 99.0 kg (218 lbs) – October 2026
Current Body Fat Unoconfirmed. Anywhere from 15-20%

Strength has shot up and certainly some size with it. The current shorts are little more unforgiving than the previous photos but still I do think I've added some fat and water.