Getting smaller and Bigger at the same time

[SmallGains88]

Getting back to the daily log. Starting out on the wrong foot.

Woke up late and did not get a chance to get my BP or BG this morning. Slammed my breakfast shake and supplements and grabbed my bag and left. Will 100% do better tomorrow.

Sleep: 7:00

Current BG 101

Current BP 140/72

Current weight @ 0415 - 332.0

☆Chest - Incline chest press 22 reps 115lbs

☆Shoulders - DB front raise 23 reps ea. 20lbs

☆Delts - dumbbell lateral raise 17 reps 20lbs

☆Triceps - Tricep overhead cable extensions with rope 20reps 49.5lbs

☆Lats - Chest supported row machine (close grip) 130lbs for 20

☆Upper back - Chest supported row machine (wide grip) 20 reps. 130lbs

☆Tricep - tricep pushdown cable machine using rope 44lbs for 18

☆Bicep - Concentrated DB curls 17 reps of 20lbs

☆Hamstring - Leg curls 8 reps at 248lbs

☆Quad Compound - Leg press 380 for 25

☆Quad Isolation - Leg extensions 235lbs for 8

☆Calf Raises - 2 sets of 20 45lbs

☆Abs crunch machine - 2 sets of 20 165lbs

Stack
37.5mg of Test-E - US Pharmacies
10mg Tadalafil EOD - US Pharmacies
5mg - Retatrutide twice a week Sun and Wed - US Pharmacies
1000mg Antarctic Krill Oil/240mg Omega-3
175mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K23
10mg Ezetimibe
25mg zinc
Potassium 99mg
Magnesium Glycinate 400mg before bed.

Thank you everyone for the support and advice.

It is getting closer and closer. I cannot wait to see my weight start with a "2" again!

 

[SmallGains88]

Light day.
Sleep - 5:42
Weight 332.9
BG 98
BP 147/78


30 min cardio on treadmill

10,113 steps



Macros and water were solid. 132oz

Still waiting on just one more result on the blood work.


Stack
37.5mg of Test-E - US Pharmacies
10mg Tadalafil EOD - US Pharmacies
5mg - Retatrutide twice a week Sun and Wed - US Pharmacies
1000mg Antarctic Krill Oil/240mg Omega-3
175mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K23
10mg Ezetimibe
25mg zinc
Potassium 99mg
Magnesium Glycinate 400mg before bed.

 

[Sparks305]

This is my first day here. First log. Looking forward to learning and bettering myself. This is a great way to hold myself accountable. Will be posting training and nutrition. Please do not hesitate to give advice. I am very new to this and want to get better.

6'3 37y/o

Running 10mg Reta split to 5mg twice a week (started 11/1/2025) and 250mg TRT a week, dosed daily (Started on 3/21/26).

I started training a couple years back but fell off. I started this journey at 415 and am currently at 345.

Train hard M-W-F and cardio on days off. Sauna for 20min after every work out.

Will update with weights, reps and exercises after training sessions.

Starting physique at 345lbs today.

View attachment 242775

Stay locked in the new you is on the other side waiting !

 

[SmallGains88]

Sleep 6:54

Weight 332

BP 145/79

Bg 95

136oz water

☆Chest - Decline chest press 140lbs for 20

☆Shoulders - shoulder press machine 78lbs for 10 then 118lbs for 15.

☆Triceps - Dip machine 165lbs for 25

☆Lats - Chest supported row machine (close grip) 80lbs for 18

☆Upper back - Chest supported row machine (wide grip) 80lbs for 23

☆Delts - cable low bilateral raise 17lbs for 15

☆Tricep - tricep cable push downs isolated 27.5lbs for 16RA 16LA

☆Bicep - cable curls 49.5lbs for 17

☆Hamstring - Leg curls 240lbs for 10

☆Quad Compound - Leg press 20 reps 450lbs for 10

☆Quad Isolation - Leg extensions 9 reps 215

☆Calf Raises - 2 sets of 20 165lbs

☆Abs crunch machine - 2 sets of 20 165lbs

Stack
37.5mg of Test-E - US Pharmacies
10mg Tadalafil EOD - US Pharmacies
5mg - Retatrutide twice a week Sun and Wed - US Pharmacies
1000mg Antarctic Krill Oil/240mg Omega-3
175mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K23
10mg Ezetimibe
25mg zinc
Potassium 99mg
Magnesium Glycinate 400mg before bed.

 

[SmallGains88]

Almost forgot.

Sleep 7:17

Weight 331.8

BP 150/80

BG 87.

Water. 142oz

10,483 steps

52min cardio.



Stack
37.5mg of Test-E - US Pharmacies
10mg Tadalafil EOD - US Pharmacies
5mg - Retatrutide twice a week Sun and Wed - US Pharmacies
1000mg Antarctic Krill Oil/240mg Omega-3
175mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K23
10mg Ezetimibe
25mg zinc
Potassium 99mg
Magnesium Glycinate 400mg before bed

 

[SmallGains88]

Sleep - 6:20

Weight @ 0349 - 331.6

BG 90

BP 143/80

Steps 11,070



Water 142oz

Macros - Sama as above. Will be the same tomorrow. lol.

☆Chest - Vertical Chest Press 145lbs for 10 then 245 for 10

☆Shoulders - Seated DB shoulder press 45lbs for 10 (this weight is hard to stabilize, might switch to a different machine based movement.)

☆Triceps - Cable push downs 88lbs for 10

☆Lats - Close grip lat pull down 209lbs 7 reps.

☆Upper back - wide grip pull down 209 lbs for 7

☆Delts - dumbell lateral and front Raises 27.5lbs for 8

☆Tricep - single arm cable push down L-arm 38.5lbs 8 reps R-arm 38.5lbs 8

☆Bicep - isolated DB curls 40lbs ea for 8 then for 5

☆Hamstring - Leg curls 180lbs for 18

☆Quad Compound - Leg press 300lbs for 25

☆Quad Isolation - Leg extensions 165lbs for 18

☆Calf Raises - 2 sets of 20 - 45lbs

☆Abs crunch machine - 2 sets of 20 165lbs Did one set to the left and one to the right.

Went back to the gym after work to hit the treadmill and finish my step count for the day.

 

[SmallGains88]

Weekly Check in!

Rest day today.

Fasted BG 90

BP 143/78



Stack
70mg of Test-E EOD - US Pharmacies
10mg Tadalafil EOD - US Pharmacies
5mg - Retatrutide twice a week Sun and Wed - US Pharmacies
0.5mg - Anastrozole - US Pharmacies (As needed with symptoms)
65mg Iron Taking for low Iron.
1000mg Antarctic Krill Oil/240mg Omega-3
50mcg Vitamin D3
10mg Ezetimibe
Potassium 99mg


Magnesium Glycinate 400mg before bed.
25mg zinc before bed

 

[US-pharmacies]

Weekly Check in!

Rest day today.

Fasted BG 90

BP 143/78

View attachment 255870View attachment 255869

Stack
70mg of Test-E EOD - US Pharmacies
10mg Tadalafil EOD - US Pharmacies
5mg - Retatrutide twice a week Sun and Wed - US Pharmacies
0.5mg - Anastrozole - US Pharmacies (As needed with symptoms)
65mg Iron Taking for low Iron.
1000mg Antarctic Krill Oil/240mg Omega-3
50mcg Vitamin D3
10mg Ezetimibe
Potassium 99mg


Magnesium Glycinate 400mg before bed.
25mg zinc before bed

Hi,

Can you tell me if magnesium works well in the evening? Does it help calm the nervous system and relax you?

Also, regarding the 400 mg dosage — is that 400 mg of actual magnesium intake, or is it the serving size? I'm asking because quite often the amount of elemental magnesium in a serving is actually lower than the stated dose.

Thanks!

 

[SmallGains88]

I take 2 capsules around 6pm. Usually in bed around 730. I haven't noticed a calming effect but I have noticed better sleep quality. Looks like the 200mg is the serving size. After looking closer, it would seem my math has not been very accurate and my true dosage is 200mg. I must have read it wrong. Thank you for asking and causing me to take a closer look!

 

[US-pharmacies]

That's great! That's exactly the point — it helps calm the nervous system, which in turn can improve sleep quality. I also add about 400 mg of tryptophan and around 2,000 mg of glycine. It's an awesome combination.


I'm glad I could help. Have a great day!

 

[SmallGains88]

I think split logs are going to work best for me. Morning logs will be similar to this one and evening logs will be focused on macros, steps, water and overall feeling. On full training days, the morning log will include that mornings movements.

Morning numbers:
Sleep: 6:40
Weight: 327.6
BG: 84
BP: 133/83
HR: 75
Weight continues to trend down. Blood glucose and BP were both the best they've been in a while.
Nothing fancy. Just continuing to do the boring stuff:
Hit macros
Hit steps
Train
Stay consistent
The road to 299 continues.

Thinking about adding in Taurine and Glycine to help with blood pressure and sleep. More research is needed.

 

[SmallGains88]

Sleep: 6:28

Weight @ 0347 - 325.0

BG 92

BP 144/77

Heart Rate 90 (Average 78)

Water: 140+ oz

Getting closer and closer.

☆Chest - Decline chest press 140lbs for 21

☆Shoulders - Shoulder press machine 118lbs for 19

☆Triceps - Dip machine 175lbs for 19

☆Lats - Chest supported row machine (close grip) 80lbs for 22

☆Upper Back - Chest supported row machine (wide grip) 80lbs for 22

☆Delts - Cable low bilateral raise 17lbs for 17

☆Tricep Isolation - Single arm cable pushdowns 27.5lbs for 17RA / 17LA

☆Bicep - Cable curls 49.5lbs for 19

☆Hamstring - Leg curls 260lbs for 7

☆Quad Compound - Leg press 380lbs for 25

☆Quad Isolation - Leg extensions 225lbs for 7

☆Calf Raises - 2 sets of 20 @ 45lbs

☆Abs - Crunch machine 2 sets of 20 @ 165lbs

Macros and water were on point.(yesterday)

Today's weigh-in was 325.0 lbs.

That's 90 lbs down from my highest recorded weight of 415.

Still a long way to go, but for the first time in a very long time the scale is making 299 feel like a realistic goal instead of a distant dream.

Time to keep doing the boring stuff:

☑ Hit macros

☑ Get steps

☑ Train

☑ Sleep

☑ Repeat

Stack

37.5mg Test-E - US Pharmacies

10mg Tadalafil EOD - US Pharmacies

5mg Retatrutide twice weekly (Sun/Wed) - US Pharmacies

1000mg Antarctic Krill Oil / 240mg Omega-3

175mcg Vitamin D3

100mcg Vitamin K2

99mg Potassium

200mg Magnesium Glycinate before bed
25mg Zinc before bed.



Thank you everyone for the support, advice, and accountability.

 

[SmallGains88]

Morning numbers:

Sleep: 8:23

Weight @ 0712 - 323.6

BG 91

BP 139/78

Heart Rate 85 (Average 83)

Crossed another milestone this morning.

323.6 lbs.

That puts me at approximately 91 lbs down from my highest recorded weight of 415.

Blood pressure was back under 140 systolic and glucose continues to stay in a range I'm happy with.

The biggest surprise was getting over 8 hours of sleep. Apparently my body likes that.

Nothing fancy planned.

Just going to keep doing the boring stuff:

☑ Hit macros

☑ Get steps

☑ Train

☑ Drink water

☑ Sleep

☑ Repeat

The road to 299 continues.

 

[SmallGains88]

6/14/2026 Check-In
REST/Weekly check-in.
Weight: 325.6 lbs
BP: 142/79
Pulse: 79
Fasted Glucose: 95
Sleep: 5h 33m
Grip Strength:
Left: 173.7 lbs
Right: 175.5 lbs
New physique photos taken.

 

[SmallGains88]

Captains Log. Stardate 2026.06.17

Sleep: 4:35

Weight @ 0350 - 326.7

BG 90

BP 144/81

Heart Rate 82 Avg

Not much sleep last night and it definitely showed in the morning numbers. Weight bounced up a bit from yesterday, but glucose remains solid and the overall trend is still moving in the right direction.

Training

☆Chest - Incline press 115lbs x 10, 185lbs x 6

☆Shoulders - Shoulder press machine 138lbs x 10, 198lbs x 6

☆Triceps - Overhead rope extensions 55lbs x 10, 66lbs x 10

☆Lats - Close grip cable rows 165lbs x 10 (need to increase weight)

☆Upper Back - Wide grip cable rows 165lbs x 10 (need to increase weight)

☆Delts - Cable lateral raises 27.5lbs x 8

☆Tricep Isolation - Single arm cable pushdowns 38.5lbs x 6 left / 38.5lbs x 6 right

☆Bicep - Preacher curls 50lbs each arm x 10

☆Hamstring - Leg curls 160lbs x 20

☆Quad Compound - Leg press 380lbs x 25

☆Quad Isolation - Leg extensions 165lbs x 20

☆Calf Raises - 2 sets of 20 @ 50lbs

☆Abs - Crunch machine 2 sets of 20 @ 185lbs

Still pushing forward. A little less sleep than I'd like, but the workout was solid and several movements are ready for more weight next session.

The road to 299 continues.

 

[SmallGains88]

Another awesome touchdown from US-Pharmacies!

 

[SmallGains88]

Stardate 20260619

Sleep: 7:24

Weight @ 0619 - 325.0

BG 93

BP 131/72

Heart Rate 81 (Average 78)

Morning numbers continue to move in the right direction.

Weight is holding around the mid-320s, blood glucose remains stable, and blood pressure was one of the best readings I've had in quite a while.

Training

☆Chest - Decline chest press 196lbs for 16

☆Shoulders - Shoulder press machine 138lbs for 10, then 158lbs for 15

☆Triceps - Dip machine 205lbs for 20

☆Lats - Chest supported row machine (close grip) 80lbs for 20

☆Upper Back - Chest supported row machine (wide grip) 80lbs for 23

☆Delts - Cable low bilateral raise 17lbs for 16

☆Tricep Isolation - Tricep extension machine 40lbs for 20

☆Bicep - Cable curls 49.5lbs for 19

☆Hamstring - Leg curls 260lbs for 9

☆Quad Compound - Leg press 380lbs for 25

☆Quad Isolation - Leg extensions 225lbs for 13

☆Calf Raises - 2 sets of 20 @ 45lbs

☆Abs - Crunch machine 2 sets of 20 @ 205lbs

A few lifts continue to move upward despite the weight continuing to trend downward. The dip machine, leg curls, leg extensions, and ab work all showed improvement from previous sessions.

Current focus remains the same:

☑ Hit macros

☑ Hit steps

☑ Train consistently

☑ Improve sleep

☑ Continue the cut

Stack

37.5mg Test-E - US Pharmacies

10mg Tadalafil EOD - US Pharmacies

5mg Retatrutide Sunday and Wednesday - US Pharmacies

1000mg Antarctic Krill Oil / 240mg Omega-3

175mcg Vitamin D3

5g Creatine Monohydrate

100mcg Vitamin K2

25mg Zinc

99mg Potassium

400mg Magnesium Glycinate before bed

Thank you everyone for the support, advice, and accountability.

Will be adding in some new supplements and compounds next week. Going to do some research over the weekend and set up my schedule

The road to 299 continues.

 

[SmallGains88]

Stardate 20260620
Sleep: 7:11
Weight @ 0656 - 323.2
BG 95
BP 115/76
Heart Rate 82 (Average 79)
Morning numbers continue to move in the right direction.
Weight dropped again this morning and blood pressure came in at 115/76, which is one of the best readings I've had in a very long time. Blood glucose remains stable and sleep was over 7 hours again.
Activity & Recovery
Training Session
Duration: 1:28:51

Calories Burned: " 791"
Yes, I know this isn't accurate and is only a guess.

Average HR: 116 bpm
Max HR: 150 bpm
Sauna
190°F for 25 minutes
Average HR: 105 bpm
Additional Calories Burned: 43
Training
(lbs x reps x sets)
☆ Delt Raise Machine - 35 x 15 x 3
☆ Fixed Wide Grip Lat Pulldown - 190 x 12 x 1, 210 x 12 x 1, 260 x 5 x 1
☆ Shoulder Press Machine - 158 x 10 x 3
☆ Cable Rows - 165 x 12 x 1, 165 x 10 x 1
☆ Tricep Cable Extensions - 27 x 8 x 2
☆ Barbell Shoulder Press - 45 x 10 x 3
Current Focus
☑ Hit macros
☑ Hit steps
☑ Train consistently
☑ Improve recovery
☑ Continue the cut
☑ Stay the course
Current Stack
37.5mg Test-E - US Pharmacies (back to daily injections, EOD was not working for me)
10mg Tadalafil EOD - US Pharmacies
5mg Retatrutide Sunday and Wednesday - US Pharmacies
1000mg Antarctic Krill Oil / 240mg Omega-3
175mcg Vitamin D3
5g Creatine Monohydrate
100mcg Vitamin K2
50mg Zinc
99mg Potassium
400mg Magnesium Glycinate before bed
Today's highlight wasn't the weight.
It was the blood pressure.
A few weeks ago I was routinely seeing readings in the mid-140s to 150s systolic. This morning came in at 115/76, which is one of the best readings I've had in a very long time.
Training was solid, shoulders and back felt strong, and I was able to finish the day with 25 minutes in the sauna at 190°F for some additional recovery work.
Weight continues to trend downward, glucose remains stable, and performance in the gym is continuing to move in the right direction.
323.2 lbs
91.8 lbs down from my highest recorded weight of 415 lbs.
Thank you everyone for the support, advice, and accountability.
The road to 299 continues.

 

[SmallGains88]

Weekly check in and Rest day. Might do some fishing with the kiddos. Have a great day everyone.