Approved Log Recomp Cycle Log sponsored by US-Pharmacies

[Dopeless]

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DAILY LOG — 9/19/26
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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 — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26

• 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 — RECOVERY DAY
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

No gym today

Still recovering from being sick.

Current recovery: ~80%

Worked 8.5 hours at the tire shop
~7,500 steps

PLAN:
Return to the gym tomorrow if recovery
continues moving in the right direction.


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


MEAL #1

5 whole eggs
1 cup egg whites
1 low-carb tortilla
45 g dry oatmeal
65 g blueberries
14 g honey

Meal Totals:
Calories: ~696 kcal
Protein: ~55 g
Total Carbs: ~69 g
Net Carbs: ~49 g
Fiber: ~20 g
Fat: ~31 g


MEAL #2

330 g cooked chicken breast
200 g cooked rice

Meal Totals:
Calories: ~805 kcal
Protein: ~107 g
Total Carbs: ~56 g
Net Carbs: ~55 g
Fiber: ~1 g
Fat: ~12 g


MEAL #3

238 g cooked chicken breast
2 low-carb tortillas

Meal Totals:
Calories: ~513 kcal
Protein: ~82 g
Total Carbs: ~38 g
Net Carbs: ~8 g
Fiber: ~30 g
Fat: ~16 g


MEAL #4 — CHICKEN SOUP

2 skinless chicken thighs
~65 g potatoes
Broth & vegetables from soup

Estimated Meal Totals:
Calories: ~360 kcal
Protein: ~39 g
Total Carbs: ~15 g
Net Carbs: ~13 g
Fiber: ~2 g
Fat: ~16 g


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

Calories: ~2,374 kcal
Protein: ~283 g
Total Carbs: ~178 g
Net Carbs: ~125 g
Fiber: ~53 g
Fat: ~75 g


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
RECOVERY UPDATE
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Recovery: ~80%

No gym today
8.5-hour workday
~7,500 steps
197.6 lbs fasted

Despite not training, this wasn't exactly an
inactive recovery day.

Plan is to return to training tomorrow,
assuming recovery continues to improve.


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

Still recovering from this cold, but I'm finally starting to feel a lot more like myself again. I'd say I'm at about 80% today.

I decided to give myself ONE more day away from the gym rather than rushing back before I'm ready.

That doesn't mean I sat around all day though...

I worked an 8.5-hour shift at the tire shop and still got approximately 7,500 steps in.

Bodyweight also came in at 197.6 lbs fasted — one of my lowest weigh-ins recently.

Nutrition was completely back under control today:

~2,374 calories
~283 g protein
~178 g total carbs
~125 g net carbs
~53 g fiber
~75 g fat

Meal #4 was homemade chicken soup again, so those numbers are necessarily an estimate.

The plan is to FINALLY get back into the gym tomorrow, provided I continue feeling better.

I've already had the deload, several complete days away from lifting, and plenty of time for my joints to get a break.

I'm not going to treat the first workout back like I need to make up for lost time though.

Get back in.
See how the body feels.
Then build the intensity back up from there.

 

[Dopeless]

USP is the best source in tha game!! Check out this awesome touchdown

 

[Dopeless]

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TRAINING LOG — 9/20/26
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TOTAL REST
10 hours

WEIGH IN
195.4 lbs (fasted)


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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 — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26

• 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 — CHEST / SHOULDERS / TRICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

FIRST WORKOUT BACK AFTER ILLNESS


EXERCISE #1 — INCLINE DB PRESS

Warmup:
42.5's x 15
65's x 10

Set #1:
95's x 11

Set #2:
95's x 7


EXERCISE #2 — MACHINE SHOULDER PRESS

Warmup:
110 lbs x 15

Set #1:
250 lbs x 7

Set #2:
200 lbs x 9


EXERCISE #3 — MACHINE DIPS

Warmup:
200 lbs x 10

Set #1:
340 lbs x 8

Set #2:
290 lbs x 14


EXERCISE #4 — MACHINE FLYS

Set #1:
295 lbs x 8

Set #2:
250 lbs x 11


EXERCISE #5 — SUPERSET

Cable Lateral Raise /
Single-Arm Pushdowns
(using D-ring straps)

Set #1:
20 lbs x 20 /
30 lbs x 12

Set #2:
20 lbs x 20 /
35 lbs x 10


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


MEAL #1

5 whole eggs
1 cup egg whites
1 low-carb tortilla
45 g dry oatmeal
95 g banana
14 g honey

Meal Totals:
Calories: ~740 kcal
Protein: ~55 g
Total Carbs: ~88 g
Net Carbs: ~68 g
Fiber: ~20 g
Fat: ~31 g


MEAL #2 — CHICKEN SOUP

~3 skinless chicken thighs
145 g cooked rice
~75 g potatoes
Soup broth & vegetables

Estimated Meal Totals:
Calories: ~720 kcal
Protein: ~65 g
Total Carbs: ~62 g
Net Carbs: ~58 g
Fiber: ~4 g
Fat: ~23 g


MEAL #3 — CHICKEN SOUP

~4 skinless chicken thighs
145 g cooked rice
~75 g potatoes
Soup broth & vegetables

Estimated Meal Totals:
Calories: ~875 kcal
Protein: ~84 g
Total Carbs: ~62 g
Net Carbs: ~58 g
Fiber: ~4 g
Fat: ~30 g


SNACK

1 Yasso Greek yogurt ice cream bar
2 Clio Mini Greek yogurt bars

Snack Totals:
Calories: ~240 kcal
Protein: ~11 g
Total Carbs: ~31 g
Net Carbs: ~31 g
Fiber: ~0 g
Fat: ~9 g


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

Calories: ~2,575 kcal
Protein: ~215 g
Total Carbs: ~243 g
Net Carbs: ~215 g
Fiber: ~28 g
Fat: ~93 g


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COMEBACK SESSION
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Several days recovering from illness
Deload immediately beforehand
10 HOURS OF REST
195.4 LBS FASTED
FIRST WORKOUT BACK

Incline DB Press:
95's x 11
95's x 7

Machine Shoulder Press:
250 lbs x 7

Machine Dips:
340 lbs x 8

Machine Flys:
295 lbs x 8

Kept overall volume relatively controlled with
only two working sets per exercise.


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

FINALLY BACK IN THE GYM!

After deliberately deloading and then getting hit with a pretty bad cold, I've spent most of the past week away from training and focused on recovery.

Last night I got a MASSIVE 10 hours of sleep, and this morning bodyweight came in at 195.4 lbs fasted.

Today was my first real workout back.

I didn't try to compensate for the workouts I missed or bury myself in unnecessary volume. I kept everything to two working sets and used the session to see how my body responded after the layoff.

And considering the circumstances, strength held up pretty damn well.

I hit 95-lb dumbbells for 11 reps on incline press, 250 lbs x 7 on the shoulder press, 340 lbs x 8 on machine dips, and 295 lbs x 8 on machine flys.

I also got to use the D-ring straps on my cable lateral raises and single-arm pushdowns.

Nutrition finished at approximately:

2,575 calories
215 g protein
243 g total carbs
215 g net carbs
28 g fiber
93 g fat

Meals #2 and #3 were homemade chicken soup, so those numbers are necessarily estimates.

Bodyweight: 195.4 lbs

The biggest win today wasn't a PR.

It was getting through the illness, giving myself enough time to recover, and finally walking back into the gym without trying to make up an entire week in one workout.

SICK → RECOVERED → BACK TO WORK

Now we build the momentum back up.

 

[Mobster]

The biggest win today wasn't a PR.

It was getting through the illness, giving myself enough time to recover, and finally walking back into the gym without trying to make up an entire week in one workout.

Always moving forward

 

[Dopeless]

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TRAINING LOG — 9/21/26
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TOTAL REST
7 hours

WEIGH IN
197.2 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 — 3 IU daily
↳ Started 8/29/26 at 2 IU daily
↳ Increased to 3 IU daily on 9/8/26

• 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 / BICEPS
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

SECOND WORKOUT BACK AFTER ILLNESS


EXERCISE #1 — LAT PULLDOWNS

Warmup:
130 lbs x 15
175 lbs x 5

Set #1:
205 lbs x 7

Set #2:
205 lbs x 6


EXERCISE #2 — CLOSE NEUTRAL-GRIP PULLDOWNS

Set #1:
160 lbs x 13

Set #2:
175 lbs x 8


EXERCISE #3 — CABLE ROWS

Wide Grip:

Set #1:
130 lbs x 15

Set #2:
145 lbs x 12

Close Grip:

Set #1:
160 lbs x 7

Set #2:
145 lbs x 8


EXERCISE #4 — REAR DELT FLYS

Set #1:
205 lbs x 7

Set #2:
175 lbs x 11

Set #3:
175 lbs x 9


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
SESSION BREAK
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━

Had to stop here and head to work.

Rather than cutting the workout short, I returned
after work to finish my biceps training.


━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━
BICEPS — AFTER WORK
━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━


EXERCISE #1 — STANDING BB CURLS

Warmup:
45 lbs x 15
65 lbs x 8

Set #1:
95 lbs x 4
↳ Dropset: 75 lbs x 7

Set #2:
85 lbs x 7
↳ Dropset: 75 lbs x 4
↳ Dropset: 65 lbs x 4
↳ Dropset: 45 lbs x 10


EXERCISE #2 — PREACHER CURLS

Set #1:
90 lbs x 5
↳ Dropset: 80 lbs x 3
↳ Dropset: 70 lbs x 3

Set #2:
80 lbs x 6
↳ Dropset: 70 lbs x 4
↳ Dropset: 45 lbs x 7


EXERCISE #3 — CABLE CONCENTRATION CURLS

Set #1:
25 lbs x 20 per arm

Set #2:
35 lbs x 18

Set #3:
40 lbs x 13


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


MEAL #1

5 whole eggs
1.25 cups egg whites
40 g dry oatmeal
80 g banana
12 g honey

Meal Totals:
Calories: 783 kcal
Protein: 70.3 g
Total Carbs: 58.9 g
Net Carbs: 52.9 g
Fiber: 6.1 g
Fat: 27.0 g


MEAL #2

Muscle Milk protein shake
1 whole Lenny & Larry's protein cookie

Meal Totals:
Calories: 720 kcal
Protein: 58.0 g
Total Carbs: 78.0 g
Net Carbs: 67.5 g
Fiber: 10.5 g
Fat: 18.0 g


MEAL #3

305 g cooked chicken breast
243 g cooked white rice

Meal Totals:
Calories: 819 kcal
Protein: 101.1 g
Total Carbs: 68.5 g
Net Carbs: 67.5 g
Fiber: 1.0 g
Fat: 11.7 g


SNACK

120 g homemade high-protein peanut butter
95 g banana
10 g honey

Snack Totals:
Calories: 286 kcal
Protein: 16.0 g
Total Carbs: 47.1 g
Net Carbs: 38.2 g
Fiber: 8.9 g
Fat: 4.2 g


MEAL #4

320 g cooked chicken breast
90 g cooked white rice
2 slices sourdough bread

Meal Totals:
Calories: 845 kcal
Protein: 109.6 g
Total Carbs: 65.4 g
Net Carbs: 65.0 g
Fiber: 0.4 g
Fat: 11.8 g


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

Calories: 3,452 kcal
Protein: 355.0 g
Total Carbs: 317.8 g
Net Carbs: 291.1 g
Fiber: 26.8 g
Fat: 72.7 g


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

SECOND SESSION BACK AFTER BEING SICK

Lat Pulldowns:
205 lbs x 7
205 lbs x 6

Back work completed BEFORE work.

Then returned to the gym AFTER work to finish
the job with a dedicated biceps session.

Standing BB Curl:
95 lbs x 4
↳ 75 lbs x 7

Cable Concentration Curl:
25 lbs x 20
35 lbs x 18
40 lbs x 13


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

Second workout back after being sick, and today was BACK / BICEPS.

Bodyweight came in at 197.2 lbs fasted.

I got my back training done before work, starting with lat pulldowns and working up to 205 lbs for two working sets.

From there I hit close neutral-grip pulldowns, both wide- and close-grip cable rows, and finished the first half of the workout with rear delt flys.

Then real life got in the way...

I had to stop the workout and head to work before I could train biceps.

Instead of calling it a day, I went to work, handled my shift, and then RETURNED to the gym afterward to finish what I started.

The second session was all biceps — standing barbell curls, preacher curls, and cable concentration curls with plenty of dropset work.

After being sick and away from normal training for most of the previous week, it feels damn good to be getting back into the routine.

Calories were also considerably higher today than the last few days, giving me plenty of food after returning to training:

3,452 calories
355.0 g protein
317.8 g total carbs
291.1 g net carbs
26.8 g fiber
72.7 g fat

Bodyweight: 197.2 lbs

One workout.
One work shift.
Then BACK to the gym to finish the workout.

Definitely starting to feel like I'm back.