Approved Log Recomp Cycle Log sponsored by US-Pharmacies
- Thread starter Dopeless
- Start date
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING LOG — 9/2/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MISSED WORKOUT
Got called into work early after someone called in sick.
Workout moved to tomorrow.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,900 kcal
Protein: ~289 g
Total Carbs: ~255 g
Net Carbs: ~197 g
Fiber: ~58 g
Fat: ~86 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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.
TRAINING LOG — 9/2/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST8 hours
WEIGH IN200.0 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 SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Daily:
• Proviron — 25 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MISSED WORKOUTGot called into work early after someone called in sick.
Workout moved to tomorrow.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #11 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 #2370 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 #3278 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 #4220 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
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,900 kcal Protein: ~289 g Total Carbs: ~255 g Net Carbs: ~197 g Fiber: ~58 g Fat: ~86 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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 carbsBodyweight 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.
Attachments
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TRAINING LOG — 9/3/26
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY TOTALS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,538 kcal
Protein: ~253 g
Total Carbs: ~286 g
Net Carbs: ~234 g
Fiber: ~52 g
Fat: ~50 g
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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.
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
DAILY NOTES
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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 — 9/3/26━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TOTAL REST6 hours
WEIGH IN200.4 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 SCHEDULEMonday / Thursday:
• Sustanon 500 — 250 mg
• Equipoise — 125 mg
Wednesday:
• Retatrutide — 3 mg
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
TRAINING — SHOULDERS━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
EXERCISE #1 — HAMMER STRENGTH SHOULDER PRESSWarmup:
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 FLYSingle Arm
Set #1:
115 lbs x 10
Set #2:
145 lbs x 15
Set #3:
175 lbs x 9.5
EXERCISE #3 — MACHINE LATERAL RAISESet #1:
120 lbs x 12
Set #2:
140 lbs x 11
Set #3:
160 lbs x 9
EXERCISE #4 — STANDING CABLE LATERAL RAISESet #1:
10 lbs x 20
Set #2:
15 lbs x 16
Set #3:
20 lbs x 9
EXERCISE #5 — SEATED BENT-OVER DB FLYSSet #1:
25's x 12
Set #2:
30's x 8
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
NUTRITION━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
MEAL #14 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 #2225 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 #3248 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
SNACK194 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━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
Calories: ~2,538 kcal Protein: ~253 g Total Carbs: ~286 g Net Carbs: ~234 g Fiber: ~52 g Fat: ~50 g━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
PERFORMANCE HIGHLIGHT━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SIDE + REAR DELT EMPHASISRear 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━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
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.
