━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 10/4/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST
7.5 hours
WEIGH IN
190.0 lbs
LOWEST WEIGH-IN TO DATE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
INJECTION SCHEDULE — EVERY OTHER DAY (EOD)
Monday:
Testosterone + Equipoise
Wednesday:
Testosterone only
Friday:
Testosterone + Equipoise
Sunday:
Testosterone only
Tuesday:
Testosterone + Equipoise
Thursday:
Testosterone only
Saturday:
Testosterone + Equipoise
Then repeat the EOD rotation
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — SEATED LEG CURLS
Warmup:
90 lbs x 20
130 lbs x 10
Set #1:
210 lbs x 7
Set #2:
190 lbs x 10
Set #3:
190 lbs x 8.5
EXERCISE #2 — LEG PRESS
Warmup:
373 lbs x 15
Set #1:
553 lbs x 10
Set #2:
643 lbs x 10
Set #3:
823 lbs x 7
PR!
↳ Dropset: 463 lbs x 10
EXERCISE #3 — RDLs
Warmup:
200 lbs x 10
Set #1:
290 lbs x 4
↳ Dropset: 200 lbs x 8
Set #2:
250 lbs x 9
↳ Dropset: 200 lbs x 5
EXERCISE #4 — SINGLE-LEG QUAD EXTENSIONS
Set #1:
60 lbs x 20 per leg
Set #2:
80 lbs x 14 per leg
Set #3:
80 lbs x 12 per leg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1
Foods:
6 whole eggs
1 cup egg whites
1 low-carb tortilla
45 g dry oatmeal
65 g blueberries
14 g honey
Meal Totals:
Calories: ~746 kcal
Protein: ~60 g
Total Carbs: ~68 g
Net Carbs: ~49 g
Fiber: ~19 g
Fat: ~34 g
MEAL #2
Foods:
238 g chicken breast
335 g basmati rice
Meal Totals:
Calories: ~828 kcal
Protein: ~83 g
Total Carbs: ~94 g
Net Carbs: ~93 g
Fiber: ~1 g
Fat: ~9 g
MEAL #3
Foods:
53 g chicken breast
198 g 93/7 ground turkey
310 g basmati rice
Meal Totals:
Calories: ~800 kcal
Protein: ~76 g
Total Carbs: ~87 g
Net Carbs: ~86 g
Fiber: ~1 g
Fat: ~16 g
SNACK
Foods:
1 full-size Greek yogurt bar
2 mini Greek yogurt bars
Snack Totals:
Calories: 310 kcal
Protein: ~15 g
Total Carbs: 30 g
Net Carbs: 30 g
Fiber: 0 g
Fat: 15 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,684 kcal
Protein: ~234 g
Total Carbs: ~279 g
Net Carbs: ~258 g
Fiber: ~21 g
Fat: ~74 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
LEG PRESS — NEW PR
9/29/26:
733 lbs x 8
10/4/26:
823 lbs x 7
+90 LBS while giving up only 1 rep
And this happened at:
190.0 lbs BODYWEIGHT
That's approximately 4.3× bodyweight on the
machine for 7 reps.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
RECENT WEIGH-INS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
9/25 — 193.4 lbs
9/26 — 193.2 lbs
9/28 — 192.6 lbs
9/29 — 190.8 lbs
9/30 — 190.2 lbs
10/2 — 193.4 lbs
10/3 — 192.0 lbs
10/4 — 190.0 lbs
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
New lowest weigh-in to date this morning:
190.0 lbs 
But the real highlight today was the leg press.
After working through 553 lbs x 10 and
643 lbs x 10, I jumped all the way to:
823 LBS x 7 — NEW PR!
Then finished the set with a dropset at
463 lbs x 10.
My previous heaviest logged leg press was
733 lbs x 8 on 9/29.
Just five days later, I added another 90 lbs
and still got 7 reps.
Finished the session with RDLs and controlled
single-leg quad extensions.
Nutrition also stayed right around my current
target range:
~2,684 calories
~234 g protein
~279 g total carbs
~74 g fat
The combination worth paying attention to isn't
just the new low on the scale.
It's hitting 190.0 lbs while simultaneously
setting a major strength PR in the gym.
LOWEST BODYWEIGHT TO DATE
823 x 7 LEG PRESS PR
234 g PROTEIN
That's the kind of performance I want to maintain
as bodyweight comes down.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 10/4/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST7.5 hours
WEIGH IN190.0 lbs
LOWEST WEIGH-IN TO DATE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SUPPLEMENTS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Methylene Blue — 10 mg daily
• CoQ10 — 400 mg daily
• Creatine — 10 g daily
• Centrum Silver Multivitamin
• Digestive Enzymes
• Collagen Capsules
• Choline & Inositol Capsules
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PEPTIDES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• Ebiom Retatrutide — 3 mg weekly
• US-Pharmacies HGH — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
CYCLE━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
• US-Pharmacies Sustanon 500 — 500 mg/week
• US-Pharmacies Equipoise — 250 mg/week
INJECTION SCHEDULE — EVERY OTHER DAY (EOD)Monday:
Testosterone + EquipoiseWednesday:
Testosterone onlyFriday:
Testosterone + EquipoiseSunday:
Testosterone onlyTuesday:
Testosterone + EquipoiseThursday:
Testosterone onlySaturday:
Testosterone + Equipoise Then repeat the EOD rotation━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — LEGS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — SEATED LEG CURLSWarmup:
90 lbs x 20
130 lbs x 10
Set #1:
210 lbs x 7
Set #2:
190 lbs x 10
Set #3:
190 lbs x 8.5
EXERCISE #2 — LEG PRESSWarmup:
373 lbs x 15
Set #1:
553 lbs x 10
Set #2:
643 lbs x 10
Set #3:
823 lbs x 7
PR!↳ Dropset: 463 lbs x 10
EXERCISE #3 — RDLsWarmup:
200 lbs x 10
Set #1:
290 lbs x 4
↳ Dropset: 200 lbs x 8
Set #2:
250 lbs x 9
↳ Dropset: 200 lbs x 5
EXERCISE #4 — SINGLE-LEG QUAD EXTENSIONSSet #1:
60 lbs x 20 per leg
Set #2:
80 lbs x 14 per leg
Set #3:
80 lbs x 12 per leg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #1Foods:
6 whole eggs
1 cup egg whites
1 low-carb tortilla
45 g dry oatmeal
65 g blueberries
14 g honey
Meal Totals:Calories: ~746 kcal
Protein: ~60 g
Total Carbs: ~68 g
Net Carbs: ~49 g
Fiber: ~19 g
Fat: ~34 g
MEAL #2Foods:
238 g chicken breast
335 g basmati rice
Meal Totals:Calories: ~828 kcal
Protein: ~83 g
Total Carbs: ~94 g
Net Carbs: ~93 g
Fiber: ~1 g
Fat: ~9 g
MEAL #3Foods:
53 g chicken breast
198 g 93/7 ground turkey
310 g basmati rice
Meal Totals:Calories: ~800 kcal
Protein: ~76 g
Total Carbs: ~87 g
Net Carbs: ~86 g
Fiber: ~1 g
Fat: ~16 g
SNACKFoods:
1 full-size Greek yogurt bar
2 mini Greek yogurt bars
Snack Totals:Calories: 310 kcal
Protein: ~15 g
Total Carbs: 30 g
Net Carbs: 30 g
Fiber: 0 g
Fat: 15 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,684 kcal Protein: ~234 g Total Carbs: ~279 g Net Carbs: ~258 g Fiber: ~21 g Fat: ~74 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
LEG PRESS — NEW PR 9/29/26:
733 lbs x 8
10/4/26:
823 lbs x 7
+90 LBS while giving up only 1 repAnd this happened at:
190.0 lbs BODYWEIGHTThat's approximately 4.3× bodyweight on the
machine for 7 reps.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
RECENT WEIGH-INS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
9/25 — 193.4 lbs
9/26 — 193.2 lbs
9/28 — 192.6 lbs
9/29 — 190.8 lbs
9/30 — 190.2 lbs
10/2 — 193.4 lbs
10/3 — 192.0 lbs
10/4 — 190.0 lbs
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
New lowest weigh-in to date this morning:
190.0 lbs But the real highlight today was the leg press.
After working through 553 lbs x 10 and
643 lbs x 10, I jumped all the way to:
823 LBS x 7 — NEW PR! Then finished the set with a dropset at
463 lbs x 10.
My previous heaviest logged leg press was
733 lbs x 8 on 9/29.
Just five days later, I added another 90 lbs
and still got 7 reps.
Finished the session with RDLs and controlled
single-leg quad extensions.
Nutrition also stayed right around my current
target range:
~2,684 calories ~234 g protein ~279 g total carbs ~74 g fatThe combination worth paying attention to isn't
just the new low on the scale.
It's hitting 190.0 lbs while simultaneously
setting a major strength PR in the gym.
LOWEST BODYWEIGHT TO DATE 823 x 7 LEG PRESS PR 234 g PROTEINThat's the kind of performance I want to maintain
as bodyweight comes down.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
