Getting It Right Log

Whelp guys I’m back.

I took some time away from the boards back in December to deal with some personal shit and stepped away from the gym end of November.

Beginning of January I started seeing a new doctor for TRT and he went full deep dive into everything. Fasting blood sugar was 97, fasting insulin was 16.4. LDL cholesterol was also at 101.

So they put me on a fat loss program and I’ve been working with a nutritionist since the 5th of January. Not that I don’t know how to diet but more so because they were part of the package I paid for so might as well.


With finally being back at work and being placed on a set full time schedule I figure using the forums as a way to keep accountable will be good.

I’m going to probably autism the fuck out of it and be super detailed and after years of abusing my body and going up and down in weight (max was 245 fat as shit and smaller was 173 super lean) I have decided the name of the game is longevity and feeling good. Not gonna be running tren or high dosed hgh. No DNP or nose beers pre workout. Just a TRT dose of test that puts me firmly midrange, some daily supps and kicking my ass in the gym while continuing my random runs.

This will be a little odd way to start his log but these before pics are from the beginning of January. They’re actually posture photos that were taken as I signed up for the Egoscue Method mid January to help deal with the permanent and chronic pain I’ve developed from blowing out the arch in my foot, tearing my MCL, destroying my SI joint and tearing my hamstring (all done over the last decade).

I’m posting them both cuz I look like shit but also because I plan on tracking more than just body fat changes but postural changes too.

Everything listed below is a number that I’m working on improving. Some are more of a “just improve them” while some have a target range. I’ll mention them if I have an actual set goal.


Starting Date: 1/5/2026
Weight: 193
Bodyfat: 22% DEXA and 17% in
body (yes aware inbody sucks but it’s free and knowing the DEXA % from the same day will give me a good idea of how off the inbody is)

Cardio Stuff:
Mile Time: 10:30 (Goal 6:55 which was a my all time best)
5K Time: 36:03 (Goal is sub 25 minutes)
RHR: 75
Heart Rate Recovery: 11

Health Markers:
LDL: 101 (Goal sub 80 for now)
HDL: 41
Triglycerides: 71
Apolipoprotein B: 94 (Goal sub 75)
Lp-PLA2 Activity: 135 (Goal sub 100)
25 Hydroxy Vit D: 20.1 (Goal 50)


Current Regiment:
10,000 ius D3
110mcg Vitamin K (20mcg k1 and 90mcg k2)
200mg Magnesium Threonate
200mg L Theanine
6g Fish Oil (4g Carlsons and 2g Members Mark)
5g Creatine
Speman
20mg Test C subq ED
500ius HCG 3x weekly
25ius HMG 3x weekly
5mg Cialis daily

So..140mgs of Test C...per week..??
Z

GhostReaper said:

So..140mgs of Test C...per week..??
Z

Click to expand...

Yup

2/10/2026

Scale Weight: 189

Took a full off day today. Adjusting training to align with my new work schedule.

Just based off my Apple Watch (yes I know it’s not super accurate) I hit 500 calories worth of activity between 630am and now. Spent most of my shift on my feet pulling parts and reorganizing shit.

Tomorrow will be some cardio first thing. Not sure if I’m going to focus on some mileage or speed but we will see how I feel. I am trying to incorporate “zone 2” work for the health benefits but normally bounce between running mile intervals (so mile run, rest 3 minutes and repeat for 3-5 miles), running a 5K and just pushing my mile PR.

Maybe I’ll do some HIIT.

Went over on protein today but . Still coming in under my calories for the day.

2/11/26

Scale weight: 187.1

Rains flooded out my usual running spot so I decided to just do a mile and see how it felt.

Hit an 8:37 mile which was surprising. This egoscue method stuff has worked some wonders on my lower body. Everything feels like it’s been switched “on”. Instead of my runs feeling like my joints are absorbing every step, my muscles are doing it. It’s like my mind muscle connection has improved 100x.

Had a lot of downtime at work so did a bunch of body weight squats and pushups while waiting around. Also hit some LISS after my lunch. Just a short 15 minute walk.

Carbs stayed well under normal today since I wasn’t very active. My lady wants to cook dinner together for Valentine’s Day and “eat what she eats” (wtf is up with women not being able to just eat their own thing and NOT need a their boyfriend/husbands to ALSO eat why they eat? Like why can’t I have my normal cut meal while you have your cheeseburger?!)

So I agreed under the condition that I’m 185.5 by Saturday morning lol. I’ve been fluctuating between 187 and 189 for the last week or so and I feel like I’m in for one of those “whoosh” phases. I have noticed my lower abs have been feeling pretty squishy and I’m starting to see some movement veins coming out in my quads which usually means I’m due for a 2-3lb drop. We will see though.


I honestly just want to get down to sub 15% so I can go back to maintenance or even a slow bulk. But for once I’m trying to listen to my doctor and get to a “healthier” range


Tomorrow is a Push day. Currently going Lega/Push/Pull off Push/Pull. This was what I ran on my last cut so I know I can recover from this without being burnt out.

2/12/26

Forgot to update last night so here it is.

Scale weight 187.1

Work ran me ragged. But hit an early morning push session.

Nothing to brag about. Some leverage chest press, low incline DB press, barbell front raises, cable laterals and some rope push downs and overhead extensions. Weights went up a bit but mostly just my body getting used to lifting again and coming closer to my pre hiatus numbers

Wound up staying under my carbs by a decent amount.

2/14/26

Back and biceps yesterday. Feeling a little sore this morning but woke up at 184.7

Did a light run today. 45 minutes in and my girlfriend had to get my attention cuz I would have just kept going. Felt really good.


Ran around like a madman at work. According to my Apple Watch I’m somewhere around 950 calories burned today.

Kept macros low during the day cuz I wound up having some burgers with my lady. Used the inked keto bread so it was basically 40g of fiber. 93% lean beef patties and some fat free mozarella and sugar free bbq.

Went over as fuck on fat and fat but wound up being only 20 calories over my daily goal. Luckily I severely undercut my carbs.

Legs tomorrow and weigh ins with my doctor on Monday to see where I’m at. It’s an InBody scale so not the most accurate but it’s at least consistent

2/17/26

Current weight 189.1

Guess the food last night really packed the water on me. Thought my scale was off for a minute cuz 5lbs is quite a lot for me to hold over from the night prior. Usually I’ll be up 5lbs before bed then back down to normal the next day.

Today is going to be the same path as it always is. Going to weigh in tomorrow with the doctors so we will see what changes re going on. Other than obvious bloating and edema today, I feel like slowly getting there. Although the hunger pangs are starting to get to me so I gotta figure something out.

Ordered some retatrutide though. I’ll be starting that Sunday at .5mg EW till I get back from my work trip (the 20th of march). Then I’ll up my dosage to a gram. Buddy is currently on it and went from .5 to 1.5 over the course of a month and is down like 11lbs. His lady is down 15 off .5mg for the same amount of time. I’m curious to see what will happen cuz I’m starting to notice more food noise as I get lower in calories (usually sub 1900 I start thinking about food more and just seem to have overwhelming cravings…healthy cravings but still cravings). I’m also curious how it will help with ldl and inflammation. I’ll have bloods done in 3 months iirc so I’ll be able to see what it does by then at a lower dosage.

I’ll post my end of day macros and weight session later

Today’s macros. Wasn’t really hungry today. Basically had my post workout shake with a quest bar. Then a salad from chipotle (double black beans and double chicken with lettuce and a half scoop of corn) coupled with 2 of the carb smart tortillas (so 17g of fiber each). Dinner was 1.5 cups of homemade pasta sauce and some chicken with keto bread.

Been pissing like a fucking maniac all day though. Pretty sure it’s just all the extra water from the cheat meal last night flushing out cuz I look much leaner now before bed than I did in the am.

Might post a progress pic as it’s been about 30 days since the first set of pics I posted

2/16/26

Just realized I posted from the future yesterday .

Weighed in this morning at my docs. 184.1

According to the inbody I dropped 3lbs of muscle and 2lbs of fat since last weigh in roughly 3 weeks ago.

I was also dehydrated when I woke up cuz I pissed probably 8x before bed and twice through the night. I was actually looking better pre bed than I was this morning.

I know I can’t reliably depend on inbody for accuracy but still fucks with your head.

Push day. Flat bench, dips, flyes, shoulder press, laterals and some rope push downs and overhead extensions. All my lifts are up from prior week. Even with minimal carbs I had a decent pump.


Update photo from last night before bed. Going to keep on keeping on. Reta comes in this week so I am going to start Sunday. I miss the days when I could do the dumbest shit and not worry about the sides cuz I’ve been debating and pushing off Reta for the last month and a half just because of the random shit I’ve read about it.

Starting low on Sunday just so that I have 2 days to get used to it in case it causes any GI issues

2/17/26

Wild day today.

Pull day this morning. Been pouring for the last 36 hours. Woke up to some wild thunderstorms.

Decided to go to the gym tonight do some zone 2 cardio…completely zoned out and went for just over an hour. Forgot the machines have time limits and shut off when you reach them so it was awkward running into the display when it stopped .

Not sure if I’ll do cardio tomorrow or if I’ll just take a full rest day

Macros sort of on point.

No update the last few days. Been running myself ragged with work and family life. Still got my training in but just didn’t bother popping on here.


Woke up today at 186. I was surprised I wasn’t heavier since my dinner was 2 chili dogs, chili cheese fries, 6 mini corn dogs, 6 jalapeño poppers, 2 double cheeseburgers and a medium fry (plus a quest bar for fiber )

Just doing my last cheat meal for a while. Started Reta today.

0.5mg subq. Going to run it at this for the next 3/4 weeks to see what happens.

Only thing to not was I randomly had a minute of nausea and a weird flush sensation about 20 minutes after but went away pretty quickly.

Off to hit legs in a bit.

Guess my update last night didn’t post for some reason. So I’ll have a long one right now.

2/22/26


Yesterday was interesting but figured it was some sort of placebo or fluke.

Pinned my first .5mg of Reta at like 8am. Got a slight wave of nausea at around 830 then at 9 I headed out to hit legs.

Of course my mom had to have an “urgent” conversation and it turned into an hour long talk. By the end of it I was having hunger pangs which is rare for me. I was concerned about my workout cuz I can’t train legs with food in my stomach.


Well it didn’t matter because after warming up it was like a switch went off. I was locked in 100% and I craved the feeling of each rep. I wound up drop setting my last set of lunges to failure and it was like the burn and everything made me feel a high.


Rest of the day was basic. I took a short nap after my PWO meal which is rare. I actually found myself hungry throughout the day BUT I had virtually no thoughts of food. It was just like “oh I’m hungry. Well I guess I should eat something”. And everything I considered eating sounded the exact same. No desires or food cravings just a detached “it’s protein and carbs so it’ll do”. I could have probably eaten liver and onions without pause based on how I felt.



I did go to bed hungry which was odd. I considered a quest bar briefly but instead of hyperfixating on it I just was pretty much dismissive of it and went to bed. Zero sleep issues which was surprising considering my nap.



Now onto today so far.

2/23/26


Weighed in at my doctors. 184.1lbs. The inbody said I went down 1% in fat mass and up 2lbs in lean mass. Obviously it’s not the most accurate but it at least shows a consistent downward trend. Definitely not the Reta but it was a positive.

Bloodwork came back wild. I was sick before I had it done and didn’t realize rotavirus can tank your cholesterol and jack up your triglycerides.

I don’t have the numbers in front of me so I’ll double check later but my apilopoprotein b went down to the 50s. Fasting blood sugar dropped to 89. Insulin went down from 16 to 9. And the inflammation marker that signaled severe plaque build up (or dental infection) dropped to the 90s from 135 so in a solid range.


All in all a good change over the course of 4 weeks.

Did an RMR test just out of sheer curiosity (wanna do it again in 8-12 weeks to see the shift Reta has in it). 1560 calories is apparently my RMR. Figure it’s from being in a deficit for the last 8 weeks cuz I was originally doing 2600 calories as my maintenance for 2 months. But I was also 192.


Hit chest, shoulders and triceps today. Had a small protein bar about 45 minutes before and proceeded to have not only an insane pump but once again felt that borderline manic focus. It was like every rep just made me want to do another. It almost was comparable to a mg of MTR. The only difference was it wasn’t an androgenic type “high” where i felt like nothing was heavy enough or that i wanted to fight and fuck. It was just this supreme focus and almost euphoria from feeling the muscles work and feeling the “accomplishment”. I literally just wanted to go home after the gym and do shit around the house and be physically active.


Hit 20 minutes of LISS after. 4 incline at 4mph and my HR didn’t go past 122 the whole time which was also interesting.

Still hungry. But I don’t have any thoughts of food. Even with my stomach growling now I’m indifferent to whatever I’m about to make. I also don’t feel like I get full faster so it’s kind of nice. I hate feeling full so to be able to eat my normal meals and NOT feel horribly full is great. Being able to be hungry and not become a monster and obsess over what I can’t eat is even better.

2/24/26

So just a small update since I’m sitting at work waiting for my next call.

Hit back today, it wasn’t as intense as the last two days focus wise, but I think part of it was just general fatigue from having crushed my last two workouts. I just kind of felt tight all over so it was a little bit harder. I did manage to improve since my last session. Added some weight to every exercise.

Another 20 minutes of less. Jacked up the incline a little bit more but still kept my heart rate under 130.


It’s super weird to feel hungry almost all the time but have no actual cravings. I feel like I could pack away all 2100 of my daily calories in a single sitting, but I don’t. There’s just a constant hunger feeling without all the food noise. So I’m not obsessing over food and honestly when I start moving around I totally forget that I’m even hungry.

Scale is down a pound today. I did wind up having a quest bar last night before I went to sleep.


I still have some good focus and energy, slept really well last night. I have noticed that I’m shitting more frequently, and they seem to be a little softer than normal.


Been checking blood sugar throughout the day with a BGM but also have a Stelo CGM connected. I’ve noticed some interesting trends over the last 48 hours but I’m going to wait till tomorrow to see.

Diet has not changed at all since pre Reta.


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2/24/26

So just a small update since I’m sitting at work waiting for my next call.

Hit back today, it wasn’t as intense as the last two days focus wise, but I think part of it was just general fatigue from having crushed my last two workouts. I just kind of felt tight all over so it was a little bit harder. I did manage to improve since my last session. Added some weight to every exercise.

Another 20 minutes of less. Jacked up the incline a little bit more but still kept my heart rate under 130.


It’s super weird to feel hungry almost all the time but have no actual cravings. I feel like I could pack away all 2100 of my daily calories in a single sitting, but I don’t. There’s just a constant hunger feeling without all the food noise. So I’m not obsessing over food and honestly when I start moving around I totally forget that I’m even hungry.

Scale is down a pound today. I did wind up having a quest bar last night before I went to sleep.


I still have some good focus and energy, slept really well last night. I have noticed that I’m shitting more frequently, and they seem to be a little softer than normal.


Been checking blood sugar throughout the day with a BGM but also have a Stelo CGM connected. I’ve noticed some interesting trends over the last 48 hours but I’m going to wait till tomorrow to see.

Diet has not changed at all since pre Reta.


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2/24/26

So just a small update since I’m sitting at work waiting for my next call.

Hit back today, it wasn’t as intense as the last two days focus wise, but I think part of it was just general fatigue from having crushed my last two workouts. I just kind of felt tight all over so it was a little bit harder. I did manage to improve since my last session. Added some weight to every exercise.

Another 20 minutes of less. Jacked up the incline a little bit more but still kept my heart rate under 130.


It’s super weird to feel hungry almost all the time but have no actual cravings. I feel like I could pack away all 2100 of my daily calories in a single sitting, but I don’t. There’s just a constant hunger feeling without all the food noise. So I’m not obsessing over food and honestly when I start moving around I totally forget that I’m even hungry.

Scale is down a pound today. I did wind up having a quest bar last night before I went to sleep.


I still have some good focus and energy, slept really well last night. I have noticed that I’m shitting more frequently, and they seem to be a little softer than normal.


Been checking blood sugar throughout the day with a BGM but also have a Stelo CGM connected. I’ve noticed some interesting trends over the last 48 hours but I’m going to wait till tomorrow to see.

Diet has not changed at all since pre Reta.


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2/25/26


So my blood sugar is definitely trending down. My CGM usually says I average around 99-98 everyday but since Monday night I have been routinely sitting in the mid to low 80s for a large chunk of the day. In fact today I woke up and tested 85 through my BGM which is a first. I know CGMs can be notoriously inaccurate (I think it’s up to 20% off is acceptable) but I have definitely seen a trend.


My blood sugar spikes are actually lower after a meal and they tend to drop faster.

And since I’m eating the same meal everyday it’s easy to confirm. My chicken, lettuce and black bean bowl would spike me 30 points or so for about 30 minutes. Now it’s 15 points for about 10-20.


Blood sugar goes up during physical activit but drops very quickly after. Got up to about 102 while I was doing an hour of morning cardio (4mph on no incline) then dropped to 87 about 10 minutes after. Same during weight sessions on Monday and Tuesday. Sits high then drops almost immediately after.


Curious to see what else happens and I am really tempted to jump up to 1mg Sunday but I’m trying to take the “if I’m feeling results why up the dosage” approach


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2/28/26

Have an update in a few days. Been slammed with work, but still training my ass off, by the time I get home at the end of the night I pretty much take my magnesium get a quick shower and knock the fuck out only to wake up at 6 AM and do it all over again.


Been doing about 45 minutes to zone two cardio at night. Hitting weights in the morning. I skipped last night session and had a cheat meal cause I was just feeling really weird all day yesterday.

I actually had a little bit of an anxiety attack around 2 PM. I was feeling kind of funky for a few hours after that I’m out of eating some more food and drinking some electrolyte powder and water and it seem to help out.

My blood sugar has continued to drop on average throughout the day. Yesterday was 88 and this morning I woke up at 84 per my fingerstick. So clearly Reta is working.

I honestly think I just need to eat a little bit more than I’m doing right now. I know my metabolism has dropped and I’m assuming it’s from being in a deficit for the last like nine weeks or so. I know I could grind for another four or five weeks and probably cut the last 10 pounds I need but I’d rather up my calories till I find my new maintenance and spend some time there.


I’m gonna bump my Reta dosage to 1 mg tomorrow. I’ll work my way up to two over the next few weeks and then reassess.

I figure the improved insulin sensitivity and nutrient partitioning should help if I’m eating a little bit more and training hard. Today was just some zone two cardio in the morning for a half hour. I’ve already put away about 1400 cal which is 2/3 my current intake and I feel much better than I did yesterday so I think for right now just adding some more food in every day will be a big benefit. Between the cardio and the lifting and the constant increase in weights and reps every week, I’m probably just reaching that breaking point recovery wise.


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3/2/26

Deloading this week. 1mg of Reta yesterday morning and damn I am noticing it.

Definitely getting the bloat/distended stomach if I eat too much. Some gnarly gas throughout the day but I’m literally hitting the bathroom 4-5 times a day yesterday and today. Not constipated and not diarrhea just seems like it coincides with each meal. Kind of odd.

Struggles to hit my calorie goal for the day more so because of how bloated I felt after my lunch today. Took a good 4-5 hours before my stomach went down and then I just didn’t feel like trying to cram in the remainder of my calories.


Picked up some extra protein and some karbolyn so I can get some easy carbs in around workout and get my protein in without feeling overly full all day.


Probably gonna be light on my updates just from the fact that I’m not doing much this week gym or cardio wise but we will see how 1mg of Reta treats me.

So I’m back finally.

Completely fell off because I developed zero interest in any social media after what I suspect was the dopamine rewiring from Reta.

Deleted my gram, Facebook (even though I don’t use it) and basically spent all my time training, working or moving.


Going to try to get this thing going again.

Quick progress pic

Got a DEXA like 3 weeks ago. Since January 5th I’ve dropped 18lbs of fat, 8% bodyfat and gained 5lbs of lean mass. Yes yes “dexa isn’t accurate”. But I’ll take the 13.6% bodyfat over the 9.6% that the BIA scale my nutritionist uses .

Since starting the Reta I’ve dropped 8lbs on the scale but definitely added some lean mass thanks to the nutrient partitioning effects. I actually had a good month before the scale made any significant jump. I’d say majority of the lean mass came from starting the Reta because by the end of a full day of eating I look full and pumped as opposed to bloated and watery like I used to before bed.

Test is 50mg 3x weekly, Reta is up to 2.5 every 6 days. Gonna give it another week or 2 before possibly going up to 3mg.


Anyways enough bullshit. Here’s the training numbers for today.

Delts/Arms/Abs: 45 seconds rest between all sets.

DB Front Raise (supinated grip): 3x15x20
DB Partial Laterals: 3x25x30 drop set 10x30 final set
Seated Bent Over Rear Delt Flyes: 3x10x40
Preacher Curl Machine: 80x8 2x60x10
DB Hammer Curl: 3x25x12
Rope Pushdowns: 3x38x12
Cable Kickbacks: 3x11x12
Overhead Rope Extensions: 3x34x12
Cable Crunch: 3x60x20
Cable Woodcutters: 3x27x15
Hanging Frog Raises: 3x12

I say hanging frog raise after reading about “frog sit ups” where you have your knees out to the side and insides over your feet touching. Decided to hold this position during leg raises and holy shit 100x more intense.

Some updates for anyone interested:

Found my cardio went up on Reta. I was able to do an hour of steady state zone 2 like it was nothing. Felt good BUT I did start experiencing bouts of hypoglycemia if I wasn’t careful. Picking up a spin bike later this week so I can start doing cardio at home after work or early AM on non lifting days.

Have a few dragon GH kits coming from K4L. Going to start at 3ius before bed every night. I’ll have an IGF test on the 6th through my doc and will do another IGF test after a few weeks on the GH.

Goal is going to be recomp/lean bulk. I know someone currently on 3mg of Reta who was saying crushed their hunger but 2ius of dragon made them hungry as fuck and between the GIP and the GH they are recomping like crazy so we will see what happens here.


I have Friday and Saturdays off so my training block goes from Friday-thursdays.

Friday: Upper Body
Saturday: Lower Body
Sunday; Arms, Delts
Monday: Cardio only
Tuesday: off
Wednesday: Pull
Thursday: off

Cardio on all but maybe thursdays. I figure with having the days off I can afford to do an Upper Lower split those days cuz I train in the AM so I can really just push it without worrying about my work being impacted.

Current calorie intake is between 2000 and 2800 depending on the day. Protein is 250 a day minimum, fats less than 70 and carbs make up the rest. My Apple Watch auto adjusts my macros on MFP and I find it to be pretty accurate. I’m consistently in a deficit but it’s anywhere between 200-1000 calories a day.

Lots of electrolytes throughout the day to help my energy levels and if I’m really feeling sluggish I’ll add a few extra carbs but I typically get most of my carbs pre/post workout and earlier in the day. Towards the evening I tend to keep carbs lower. Mostly fiber and protein.

Push day today. Then a bunch of bullshit at work. Only 2 more days left before I finally get a weekend so just on auto pilot. Also getting spin bike hopefully Friday. Found a website that helps people resell their pelotons so I’m waiting for a lady to get back to me to arrange a pickup. But it’ll be a good cuz that means I can hit cardio every night without having to drive to the gym.

My food tracker is set to record workout calories burned and adjust my macros to compensate for the increased expenditure. I have it set to do 90% carbs and 10% in protein iirc so despite being “under” in macros, I’m at about a 350 calorie deficit for the day but I was feeling pretty sluggish so I definitely needed a break.




Workout was as follows.


Incline Leverage Press: 2x200x12
Standing DB Incline Flyes: 3x27.5x12
Weighted Dips: +45x12 +45x10
Machine Flye: 3x100x12
Shoulder Press (Supinated Grip):3x80x12
Superset
Supinated Front Raise: 3x10x12
DB Laterals: 3x30x20
Rope Pushdowns: 3x44x12
Cable Kickbacks: 3x11x12
Rope Crunch: 3x71x20
Side Crunch: 3x44x20
Ab Coaster: 3x50x12

Pump was pretty good. I started adding 3g of taurine to my pre workout shake. I don’t like eating before the gym but fasted first thing in the morning makes me hypo on Reta so I usually take 37g of carbs from karbolyn, 500mg potassium, 700mg sodium, some BCAA and now the taurine 30 minutes pre workout then lots of water during my workout.

Tomorrow will be a pull day so we will see how it goes.

Pull day:

Wide Grip Pulldown (mag grip): 165x12, 165x10
Cable Shoulder Extensions (with rope): 2x55x12 drop set 44x8
DB Row: 110x10, 10x12
Leverage Row (chest supported): 106x8, 106x10
Smith Machine Upright Row (close grip): 3x102x12
Dumbbell Seated Bent Over Rear Fly: 3x12.5x30
Preacher Curl Machine: 75x12, 75x10, 65x8
DB Hammer Curl: 3x25x12
Rope Crunch: 3x62.5x20
Woodchopper:3x37.5x15
Hanging Frog Raises: 3x12


Rest times were 90 seconds for pull downs and rows, 60 for the shoulder extensions, shrugs and rear delts, and 45 seconds for biceps and abs.

Pump was pretty good. Ran out of time before work so skipped wound up going lower on my carbs. My usual 75 between pre and post but only 75 spread out breakfast, lunch and dinner. Felt okay though. Reta keeps the food noise down and I’ll easily go all day without any food or water if I’m not intentional with it all.

1 more day of work before I finally get a day off. Just cardio tomorrow then upper body Friday and legs Saturday. Picking up a peloton Friday afternoon so pretty stoked to get some easy cardio in before bed.

Oh and informed delivery updated. HGH label created, so fingers crossed it’ll be a quick thing.

Anyone happen to know how long it takes for HGH to raise IGF? I get bloods done next Friday so I’ll have baseline IGF levels to see but it’s tempting to just start taking it the moment I crack open that package