Approved Log Recomp Cycle Log sponsored by US-Pharmacies

Incorporating it is a good idea

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TRAINING LOG — 9/2/26
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TOTAL REST
8 hours

WEIGH IN
200.0 lbs (fasted)


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain

• Ebiom TB-500 — 250 mcg daily

• Ebiom SLU-PP-332 — 60 mg daily

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26

• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
• US-Pharmacies Proviron — 25 mg ED


DOSING SCHEDULE

Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg

Daily:
• Proviron — 25 mg

Wednesday:
• Retatrutide — 3 mg


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING
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MISSED WORKOUT

Got called into work early after someone called in sick.

Workout moved to tomorrow.


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NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


MEAL #1

1 cup egg whites
4 whole eggs
1 slice sourdough bread
⅓ cup dry oatmeal
88 g blueberries
14 g honey

Meal Totals:
Calories: ~652 kcal
Protein: ~46 g
Total Carbs: ~69 g
Net Carbs: ~62 g
Fiber: ~7 g
Fat: ~22 g


MEAL #2

370 g cooked yams
126 g cooked chicken tenderloin
205 g cooked 93/7 ground beef

Meal Totals:
Calories: ~890 kcal
Protein: ~93 g
Total Carbs: ~76 g
Net Carbs: ~65 g
Fiber: ~11 g
Fat: ~23 g


MEAL #3

278 g cooked 93/7 ground beef
350 g cooked yams

Meal Totals:
Calories: ~875 kcal
Protein: ~74 g
Total Carbs: ~72 g
Net Carbs: ~62 g
Fiber: ~10 g
Fat: ~27 g


MEAL #4

220 g baked chicken breast
2 low-carb tortillas

Meal Totals:
Calories: ~483 kcal
Protein: ~76 g
Total Carbs: ~38 g
Net Carbs: ~8 g
Fiber: ~30 g
Fat: ~14 g


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DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: ~2,900 kcal
Protein: ~289 g
Total Carbs: ~255 g
Net Carbs: ~197 g
Fiber: ~58 g
Fat: ~86 g


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DAILY NOTES
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Got called into work early today because someone called in sick , which completely threw off the schedule I had planned for the day.

I busted my ass at work doing tires all day and still ended up getting around 8,000 steps on top of all the lifting, carrying, bending, and physical work that comes with the job.

By the end of the day I was exhausted.

Instead of forcing myself through a half-ass workout just for the sake of saying I trained, I decided to call it for today, recover, and get the workout in tomorrow when I can actually give it the effort it deserves.

Nutrition still stayed on track despite the schedule change:

~2,900 calories
~289 g protein
~197 g net carbs

Bodyweight came in at 200.0 lbs fasted — only 0.2 lbs above yesterday despite yesterday's planned Double-Double cheat meal.

Sometimes work IS the workout.

We'll get back after it tomorrow.

This is why meal prepping helps

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TRAINING LOG — 9/3/26
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TOTAL REST
6 hours

WEIGH IN
200.4 lbs (fasted)


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
↳ Increased from 10 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain

• Ebiom TB-500 — 250 mcg daily

• Ebiom SLU-PP-332 — 60 mg daily

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26

• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

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

US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss


DOSING SCHEDULE

Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg

Wednesday:
• Retatrutide — 3 mg


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — SHOULDERS
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EXERCISE #1 — HAMMER STRENGTH SHOULDER PRESS

Warmup:
90 lbs x 20
180 lbs x 5

Set #1:
270 lbs x 5.5

Set #2:
270 lbs x 4
↳ Dropset: 180 lbs x 9
↳ Dropset: 90 lbs x 10


EXERCISE #2 — REAR DELT FLY
Single Arm

Set #1:
115 lbs x 10

Set #2:
145 lbs x 15

Set #3:
175 lbs x 9.5


EXERCISE #3 — MACHINE LATERAL RAISE

Set #1:
120 lbs x 12

Set #2:
140 lbs x 11

Set #3:
160 lbs x 9


EXERCISE #4 — STANDING CABLE LATERAL RAISE

Set #1:
10 lbs x 20

Set #2:
15 lbs x 16

Set #3:
20 lbs x 9


EXERCISE #5 — SEATED BENT-OVER DB FLYS

Set #1:
25's x 12

Set #2:
30's x 8


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NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


MEAL #1

4 whole eggs
1 cup egg whites
1 slice sourdough bread
⅓ cup dry oatmeal
28 g blueberries
122 g banana
13 g honey

Meal Totals:
Calories: ~698 kcal
Protein: ~47 g
Total Carbs: ~82 g
Net Carbs: ~75 g
Fiber: ~7 g
Fat: ~22 g


MEAL #2

225 g cooked chicken breast
361 g cooked yams

Meal Totals:
Calories: ~701 kcal
Protein: ~75 g
Total Carbs: ~74 g
Net Carbs: ~63 g
Fiber: ~11 g
Fat: ~9 g


MEAL #3

248 g cooked chicken breast
361 g cooked yams

Meal Totals:
Calories: ~739 kcal
Protein: ~82 g
Total Carbs: ~74 g
Net Carbs: ~63 g
Fiber: ~11 g
Fat: ~10 g


SNACK

194 g nonfat Greek yogurt
156 g homemade high-protein peanut butter
1 low-carb tortilla

Snack Totals:
Calories: ~400 kcal
Protein: ~49 g
Total Carbs: ~56 g
Net Carbs: ~33 g
Fiber: ~23 g
Fat: ~9 g


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DAILY TOTALS
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Calories: ~2,538 kcal
Protein: ~253 g
Total Carbs: ~286 g
Net Carbs: ~234 g
Fiber: ~52 g
Fat: ~50 g


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PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

SIDE + REAR DELT EMPHASIS

Rear Delt Fly:
115 lbs x 10
145 lbs x 15
175 lbs x 9.5

Machine Lateral Raise:
120 lbs x 12
140 lbs x 11
160 lbs x 9

Standing Cable Lateral Raise:
10 lbs x 20
15 lbs x 16
20 lbs x 9

Seated Bent-Over DB Flys:
25's x 12
30's x 8

After the heavy shoulder press work, the remainder of the session was heavily focused on the side and rear delts — exactly the areas I've been prioritizing.


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DAILY NOTES
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Shoulders today.

Only got 6 hours of rest, but still made it into the gym after yesterday's missed workout.

Started with Hammer Strength shoulder presses, working up to 270 lbs x 5.5 before another set at 270 followed by a double dropset at 180 and 90 lbs.

The rest of the workout was heavily focused on the side and rear delts. I hit rear-delt flys, machine lateral raises, standing cable lateral raises, and finished with seated bent-over dumbbell flys.

I'm continuing to put extra emphasis on my side and rear delts to improve my shoulder proportions rather than allowing my front delts to dominate everything.

Made two changes today:

• Increased creatine from 10 g to 20 g daily.
• Discontinued Proviron due to concerns about increased hair thinning/loss.

Nutrition finished at approximately 2,538 calories with 253 g of protein, 234 g of net carbs, and 50 g of fat.

Bodyweight came in at 200.4 lbs fasted.

After several days hovering right around 200 lbs, bodyweight continues to remain remarkably stable while I focus on recomp, training performance, and improving proportions.

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/4/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
7 hours

WEIGH IN
197.6 lbs (fasted)


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain

• Ebiom TB-500 — 250 mcg daily

• Ebiom SLU-PP-332 — 60 mg daily

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26

• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

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

US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss


DOSING SCHEDULE

Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg

Wednesday:
• Retatrutide — 3 mg


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — BACK / ARMS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


EXERCISE #1 — ISO-LATERAL PULLDOWN MACHINE
Supinated Grip

Warmup:
60 lbs per arm x 20
80 lbs per arm x 10

Set #1:
120 lbs per arm x 8

Set #2:
110 lbs per arm x 7

Set #3:
110 lbs per arm x 6


EXERCISE #2 — SEATED CABLE ROWS
Close Grip

Set #1:
160 lbs x 12

Set #2:
197.5 lbs x 7

Set #3:
172.5 lbs x 9
↳ Dropset: 147.5 lbs x 10


EXERCISE #3 — DIPS

Set #1:
BW x 25

Set #2:
BW x 23

Set #3:
BW x 21

TOTAL: 69 BODYWEIGHT DIPS


EXERCISE #4 — STANDING CABLE
OVERHEAD TRICEP EXTENSIONS

Set #1:
35 lbs x 20

Set #2:
42.5 lbs x 13

Set #3:
55 lbs x 9
↳ Dropset: 35 lbs x 14


EXERCISE #5 — STANDING DB CURLS

Set #1:
35's x 15

Set #2:
40's x 10

Set #3:
50's x 5
↳ Dropset: 40's x 3
↳ Dropset: 35's x 5


EXERCISE #6 — PREACHER CURLS

Set #1:
45 lbs x 15

Set #2:
45 lbs x 11


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NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


MEAL #1

4 whole eggs
1 cup egg whites
1 slice sourdough bread
⅓ cup dry oatmeal
93 g blueberries
13 g honey

Meal Totals:
Calories: ~654 kcal
Protein: ~46 g
Total Carbs: ~70 g
Net Carbs: ~63 g
Fiber: ~7 g
Fat: ~22 g


MEAL #2

252 g cooked chicken breast
278 g cooked basmati rice

Meal Totals:
Calories: ~777 kcal
Protein: ~86 g
Total Carbs: ~78 g
Net Carbs: ~77 g
Fiber: ~1 g
Fat: ~10 g


MEAL #3

279 g cooked chicken breast
305 g cooked rice

Meal Totals:
Calories: ~857 kcal
Protein: ~95 g
Total Carbs: ~85 g
Net Carbs: ~84 g
Fiber: ~1 g
Fat: ~11 g


SNACK

200 g nonfat Greek yogurt
81 g blueberries
143 g homemade high-protein peanut butter
2 low-carb tortillas

Snack Totals:
Calories: ~491 kcal
Protein: ~52 g
Total Carbs: ~91 g
Net Carbs: ~52 g
Fiber: ~39 g
Fat: ~12 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Calories: ~2,779 kcal
Protein: ~279 g
Total Carbs: ~324 g
Net Carbs: ~276 g
Fiber: ~48 g
Fat: ~55 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

BACK + ARMS — EXTRA VOLUME DAY

Iso-Lateral Pulldown:
120 lbs per arm x 8

Seated Cable Row:
197.5 lbs x 7

Bodyweight Dips:
25 + 23 + 21
69 TOTAL REPS

Standing DB Curls:
50's x 5
↳ 40's x 3
↳ 35's x 5

With the day off from work, I had room to get more training volume in than I normally would.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Day off from work today, so I was able to get a little more volume in than normal.

Usually I would've just trained arms today, but I worked out with my girlfriend and she wanted to hit some back too — so why not?

Started with back, getting in iso-lateral pulldowns and close-grip seated cable rows before moving into arms.

For triceps, I knocked out 69 total bodyweight dips across three sets before moving into standing cable overhead extensions.

Biceps finished with standing dumbbell curls, working up to 50's x 5 followed by a double dropset, then preacher curls to finish everything off.

Nutrition finished at approximately 2,779 calories with 279 g of protein, 276 g of net carbs, and 55 g of fat.

Bodyweight came in at 197.6 lbs fasted — the lowest weigh-in I've logged during this recent stretch.

A little extra volume, a training partner for the day, and another workout in the books.

━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/5/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

TOTAL REST
7 hours

WEIGH IN
201.2 lbs (fasted)


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Methylene Blue
• CoQ10 — 400 mg daily
• Creatine — 20 g daily
• Omega-3 capsules
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
• Moringa Capsules


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

• Ebiom BPC-157 — 500 mcg daily
↳ Increased due to elbow pain

• Ebiom TB-500 — 250 mcg daily

• Ebiom SLU-PP-332 — 60 mg daily

• Ebiom Retatrutide — 3 mg weekly

• US-Pharmacies HGH — 2 IU daily
↳ Started 8/29/26

• Ebiom GHK-Cu — 2.5 mg daily
↳ Started 8/29/26


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

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

US-Pharmacies Proviron — DISCONTINUED 9/3/26
↳ Discontinued due to hair thinning/loss


DOSING SCHEDULE

Monday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg

Wednesday:
• Retatrutide — 3 mg


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TRAINING — LEGS
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EXERCISE #1 — SEATED LEG CURLS

Warmup:
85 lbs x 25
140 lbs x 12

Set #1:
180 lbs x 11.5

Set #2:
210 lbs x 5
↳ Dropset: 165 lbs x 5
↳ Dropset: 115 lbs x 9

Set #3:
180 lbs x 8
↳ Dropset: 135 lbs x 12


EXERCISE #2 — LEG PRESS

Warmup:
298 lbs x 20
388 lbs x 12

Set #1:
478 lbs x 20
↳ + 30 Calf Extensions

Set #2:
568 lbs x 15
↳ Dropset: 478 lbs x 12
↳ + 26 Calf Extensions


EXERCISE #3 — QUAD EXTENSIONS

Set #1:
70 lbs x 30

Set #2:
90 lbs x 26

Set #3:
105 lbs x 23


EXERCISE #4 — HIP ADDUCTION

Set #1:
160 lbs x 30

Set #2:
190 lbs x 26

Set #3:
220 lbs x 23

Set #4:
260 lbs x 10


EXERCISE #5 — HIP ABDUCTORS

Set #1:
140 lbs x 12

Set #2:
160 lbs x 10

Set #3:
160 lbs x 8


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NUTRITION
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MEAL #1

5 whole eggs
1.25 cups egg whites
2 slices sourdough bread
⅓ cup dry oatmeal
92 g blueberries
14 g honey

Meal Totals:
Calories: ~870 kcal
Protein: ~61 g
Total Carbs: ~91 g
Net Carbs: ~84 g
Fiber: ~7 g
Fat: ~27 g


MEALS #2–3

378 g cooked 93/7 ground beef
483 g cooked basmati rice

Combined Totals:
Calories: ~1,260 kcal
Protein: ~110 g
Total Carbs: ~135 g
Net Carbs: ~133 g
Fiber: ~2 g
Fat: ~28 g


MEAL #4 — POST WORKOUT

300 g nonfat Greek yogurt
1 scoop protein powder
63 g blueberries
175 g homemade high-protein peanut butter
14 g honey

Meal Totals:
Calories: ~639 kcal
Protein: ~83 g
Total Carbs: ~79 g
Net Carbs: ~67 g
Fiber: ~12 g
Fat: ~10 g


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DAILY TOTALS
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Calories: ~2,769 kcal
Protein: ~254 g
Total Carbs: ~305 g
Net Carbs: ~284 g
Fiber: ~21 g
Fat: ~65 g


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PERFORMANCE HIGHLIGHT
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HIGH-REP LEG PRESS WORK

478 lbs x 20
↳ + 30 Calf Extensions

568 lbs x 15
↳ Dropset: 478 lbs x 12
↳ + 26 Calf Extensions

Despite training after a physically demanding day at the tire shop, I still pushed through a high-rep leg session with plenty of volume.

Finished the session with:

• 3 working sequences on seated leg curls
• 2 heavy/high-rep leg press sets
• 56 calf extensions
• 79 total quad-extension reps
• 89 total hip-adduction reps
• 30 total hip-abductor reps


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DAILY NOTES
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I couldn't believe how quickly my weight rebounded after just one day off from work — from 197.6 lbs to 201.2 lbs.

My job at the tire shop definitely has a major impact on my daily activity and energy expenditure, although a bodyweight swing this large over such a short period is almost certainly influenced heavily by water, glycogen, and food volume rather than body fat.

I couldn't get into the gym until AFTER work today, and it was a really busy day at the tire shop. By the time I finished work, I was already tired.

I sucked it up and made myself go anyway.

I definitely didn't perform at my best today, but that wasn't the point. I showed up and gave the workout the best effort I had available.

Rather than chasing maximum weight, I got a lot of productive volume in — including 478 lbs x 20 and 568 lbs x 15 on the leg press, followed by a dropset at 478 lbs x 12.

Nutrition finished at approximately 2,769 calories with 254 g of protein, 284 g of net carbs, and 65 g of fat.

Bodyweight: 201.2 lbs

Some days are about breaking records.
Some days are about showing up when you really don't feel like it.

Today was the second one.

You got it done buddy