Approved Log Training Diet Cycle Progress Log

Daily Log

Week 9, Day 3
Start weight: 176.6
Current weight: 161.8

Workout:

30min cardio

Legs

Hip Adduction - 5 sets, 8-12 reps
Leg Press - 5 sets, 6-10 reps
Hip Thrust - 4 sets, 8-12 reps
Seated Hamstring Curl - 2 sets, 8-12 reps
Lying Hamstring Curl - 2 sets, 8-12 reps
Quad Extension - 4 sets, 8-12 reps
Calve Raises - 3 sets, 12-15 reps
Bulgarian Split Squat (free motion squat machine) - 4 sets, 6-10 reps
RDLs - 4 sets, 8-12 reps

Diet:

Meal 1: Yogurt Bowl - 52g carbs, 4g fats, 38g protein, 397 calories
Meal 2: Breakfast Tacos - 6g carbs, 31g fats, 40g protein, 520 calories
Meal 3: Ground Beef - 0g carbs, 20g fats, 50g protein, 380 cal
Meal 4: Yogurt Bowl - 32g carbs, 0g fats, 35g protein, 267 calories

Protein: 163g
Carbs: 90g
Fats: 55g

Calories: 1564

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil (AM and PM)
30mg Zinc
1g Citrus Bergamot
500mg (extracted)15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe
5mg Nebivolol

Sleep:
8 hours

Cycle:

300mg Test Cyp (US-Pharmacies)
400mg Primo E (US-Pharmacies)
160mg Tren E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2mg Retatrutide (twice weekly)
150mg Glutathione daily
5mg GHK-Cu
4mg Bronchogen Bioregulator

50mcg T3
150mcg T4

Cycling off til week 10:
100mcg IGF-1 LR3 preworkout
400mcg PEG-MGF post workout (twice weekly)



Notes:
Started running Bronchogen, a Russian bioregulator. Killer leg day today, was motivated all through it. I spent 10 mins in the sauna post lift and would have gone a bit longer but some asshole stepped out and put on Vicks rub on himself and then came back in and that messed up my breathing in the sauna.

I recently started trying a non-stim pre workout and I’m finding that it does help with my performance in the gym without being cracked out and messing with my sleep. Or maybe it’s coincidence, but I’m enjoying it.

Daily Log

Day 1/84
Start weight: 168.4lbs

So the last few days, over the holidays, I had gone out of town. I wasn’t tracking any of my food, and I had a few days off. The reason for this is because they published the NPC Schedule for 2026 finally. I decided on a show that I will be competing in. I am for sure competing in Men’s Physique, but I may decide to add in classic this go around. I will be competing on 21 March 2026 in Houston, TX. This makes me 12 weeks out, or 84 days out.

I did put on some weight with the holidays but as I look at my physique, it’s just water and glycogen. I’ll have a few days of low/no carbs, up the cardio, spend some time in the sauna and it will all come off. I should drop down to somewhere between 160-162lbs.

The other reason I decided to increase my food during the holidays, aside from enjoying the holidays with family, was because going I finally got all of my lab work back and my cortisol is through the roof. It came in at 25.3mcg/dL, with a reference range of 4.0-22.0mcg/dL. So this week with the holidays just ended up being a “diet break” to give my body time to relax, let my cortisol, leptin and thyroid hormones reset as I have been cutting for 9 weeks already. Then I’ll be going into this 12 week prep nice and fresh.

I’ve made some changes to the gear protocol. I upped my T3 and T4 because my thyroid hormones were all crashed. Something has changed in my body, probably my liver working better with all of the glutathione usage so my estrogen management is much better. I used to end up with crashed estrogen when I ran a 5:3 test to primo ratio. My estradiol came back at 27 on 300 test, 400 primo. So it looks like I can run more Primo now without crashing my estrogen. I’ve dropped the Tren because I’ve been on it for 9 weeks, and starting at 6 weeks out, I’ll be adding Tren back in so i wanted to give my body a break from all of the Tren. So just Test and Primo for now and focus on the diet compliance.

Now that we are in “prep”, I will have to be a lot more strict with the diet and food choices.

I’m going to be consuming 225g protein, 100g carbs, 40g of fats at the start of this, which comes out to 1660. I’ll probably do some playing around with carb cycling depending on how my performance in the gym is and how I’m feeling.

Again, because of my Cortisol levels, I’m actually going to bring my cardio down to 30 minutes a day for now, and gradually increase as I go. I need to be careful about the inflammation aspect because my body is prone to it and water retention.

Workout:

Back/Biceps

Chest Supported High Row - 4 sets, 8-12 reps
Machine Mid Row - 4 sets, 6-10 reps
Lat Pulldown - 5 sets, 8-12 reps
Dumbbell Bicep Curl - 3 sets, 6-10 reps
Dumbbell Hammer Curl - 2 sets, 8-12 reps
Unilateral Cable Low Row - 4 sets, 6-10 reps

30 mins post lift cardio
20 mins sauna

Supplements

1 serving of Liver/Organ Defender 5% Nutrition (Rich Piana)

2.4g Fish oil
500mg Citrus Bergamot
500mg (extracted)15g Astragalus
5mg Rosuvastatin
10mg Ezetimibe
600mg Ashwagandha

Sleep:
8 hours

Cycle:

500mg Test Cyp (US-Pharmacies)
600mg Primo E (US-Pharmacies)

6iu HGH (daily, before bed) (US-Pharmacies)
2.5mg Retatrutide (twice weekly)
150mg Glutathione daily
4mg Bronchogen

75mcg T3
200mcg T4
20mcg Clenbuterol

Notes: