You’re lucky she lets you have any! 
2 Likes
9/26/2025___ LOWER B
hatfield squat 600x5, 510x3, 420x10, 250x16
leg press 400x20x4
leg extension 100x20x4
leg curl 100x20x4
calves BWx25x4
macros: P 445, C 523, F 40
steps: 25,392
cardio: 50 MIN – HR 100
sleep: 8.5 hours – myair 100
bw: 228.6
bp: 123/66 – 72
bg_fstd–bg_fed: 69–81
22 Likes
9/27/2025___ UPPER
crunches 50
hyperextensions 50
jammer ohp 25x10
db press 90x5
dip 9
pull-up 13
chest supported row 200x5
cable row 145x19
underhand close grip lat pulldowns 145x16
hammer curl 35x25x4
lat prayers 55x25x4
one arm lat pull 65x25x4
standing rear delt raise 35x25x4
across body tricep pull down 50x25x4
macros: P 435, C 411, F 55
steps: 24,599
cardio: 87 MIN – HR 96
sleep: 6 hours – myair 89
bw: 230
bp: 113/48 – 69
bg_fstd–bg_fed: 69–75
21 Likes
Lucky that wasn’t heavy 
.
Last time I did that I didn’t realise I’d missed and just completely dumped it (it was about half of what you had on the bar here!)
2 Likes
9/28/2025___ rest
macros: P 110, C 314, F 103
steps: 27,283
cardio: 111 MIN – HR 96
sleep: 5 hours – myair 80
bw: 229.4
bp: 113/50 – 72
bg_fstd–bg_fed: 67–90
285 mg test
215 mg boldenone
20 iu somatropin
3 mg bpc-157
2.5 mg tb-500
20 mg cardarine
60 mg clen
25 mcg t3
100 mcg t4
30 mg isotretinoin
1800 mg nac
17 g Polyethylene Glycol 3350
1575 mg dandelion extract
2.8 g Potassium Citrate Powder
16 Likes
Is that for the week?? You doing just training days?
1 Like
consider me inspired.
getting back to work. paid for aas, nutrition, and training plan.
TROPONIN DIET
Your Calculated Macros:
LOW DAYS (Most days - 5 per week):
Protein: 360g
Carbs: 135g
Added Fat: 45g
Total Calories: ~2,385
MEDIUM DAYS (Training days - 2 per week):
Protein: 280g
Carbs: 265g
Added Fat: 20g
Total Calories: ~2,360
HIGH DAY (One per week):
Protein: 220g
Carbs: 855g
Added Fat: 0g
Total Calories: ~4,300
Weekly Schedule I’d Recommend:
Monday: Low Day (rest)
Tuesday: Medium Day (training)
Wednesday: Low Day (training)
Thursday: Medium Day (training)
Friday: Low Day (training)
Saturday: High Day (training - your hardest session)
Sunday: Low Day (rest)
Meal Timing Strategy:
Since you train early morning, here’s how I’d structure your days:
Training Days (Med/High):
Pre-workout: Keep it light - maybe some of your cream of rice
Intra-workout: This is key - get Field Rations or similar for 10g protein + 25g carbs (Med days) or 45g carbs (High days)
Post-workout: Your biggest carb meal of the day
Spread remaining meals every 3-4 hours
Low Days:
Since calories are lower, focus on lean proteins and fibrous carbs
Your current foods work great - just adjust portions to hit macros
TROPONIN TRAINING SPLIT
Perfect, eazy - here’s your complete training program adjusted for your shoulder:
MONDAY - LOW DAY (Rest from weights)
-
Active recovery: 45-60 min walk or light cardio
-
Mobility work, stretching
TUESDAY - MEDIUM DAY
UPPER POWER
-
Incline dumbbell press: 4x3-5 (lighter DB in left hand)
-
Cable rows: 4x5-8
-
Seated dumbbell press: 3x6-8
-
Dips: 3x8-10
-
Preacher curls: 3x10-12
-
30-40 min cardio
WEDNESDAY - LOW DAY
LOWER VOLUME (Squat Focus)
-
Hatfield squats: Work up to heavy 5-8, then back-off sets
-
Romanian deadlifts: 4x8-12
-
Leg press: 3x15-20
-
Leg curls: 3x12-15
-
Calves: 4x20-25
-
45-50 min cardio
THURSDAY - MEDIUM DAY
UPPER VOLUME
-
Incline dumbbell press: 4x8-12 (lighter DB in left hand)
-
Cable rows: 4x10-15
-
Lateral raises: 4x12-15
-
Dips: 3x10-15
-
Cable curls: 3x12-15
-
Tricep work: 3x12-15
FRIDAY - LOW DAY
LOWER POWER
-
Deadlifts: 4x3-6
-
Leg press: 3x8-12
-
Bulgarian split squats: 3x10-12 each leg
-
Leg extensions: 3x15-20
-
Stiff leg deadlifts: 3x12-15
-
45-50 min cardio
SATURDAY - HIGH DAY (Your refeed)
FULL BODY INTENSITY
-
Hatfield breathing squats: Build toward your 450x20 goal
-
Incline dumbbell press: 4x6-10 (lighter DB in left hand)
-
Cable rows: 4x8-12
-
Seated dumbbell press: 3x8-12
-
Deadlift variation: 3x8-10
-
Arms superset: 3x10-15
I kept everything as incline dumbbell work since that feels best on your shoulder. The seated dumbbell press will be easier on your shoulder than standing overhead work, and you can control the range of motion better.
My take: This keeps you progressing while letting that shoulder heal properly. Don’t rush it back - you’ve got bigger goals to focus on, and a healthy shoulder is going to be crucial for your squat stability when you’re going for that 450x20 on Saturday.
19 Likes
9/29/2025___ ACTIVE RECOVERY
mobility work
stretching
macros: P 360, C 135, F 45
steps: 28,049
cardio: 63 MIN – HR 96
sleep: 4 hours – myair 62
bw: 233.6
bp: 117/52 – 73
bg_fstd–bg_fed: 63–xx
20 Likes
Hope everything will be in the range you wanted.
And the sessions look good
2 Likes
its interesting for sure. my only concern is that LLMs tend to be too permissive. As in, you give it some hard parameters to stay within, and you can easily get it to break those parameters even if you’re not trying to.
This tool should work fine for gen pop J3 customers but im curious to see how it handles outlier situations like my own (scale went up 6lbs over 2 weeks while decreasing calories and increasing thermogenics, estrogen, water, salt all under control).
1 Like
9/30/2025___ UPPER POWER
Incline dumbbell press 60x5x4
cable rows 150x8x4
seated dumbbell press 40x8x3
dips BWx10x3
preacher curls 110x10x3
macros: P 280, C 265, F 20
steps: 24,991
cardio: 41 MIN – HR 90
sleep: 8.5 hours – myair 97
bw: 231.4
bp: 114/47 – 70
bg_fstd–bg_fed: 51–xx
19 Likes
10/1/2025___ LOWER VOLUME
hatfield squat 510x9, 420x10, 330x15, 250x20
rdl 225x4x12
leg press: 110x3x20
leg curls: 110x3x15
calves BWx4x25
macros: P 360, C 135, F 45
steps: 23,218
cardio: 65 MIN – HR 104
sleep: 10.75 hours – myair 95
bw: 231.4
bp: 106/51 – 67
bg_fstd–bg_fed: 56–67
19 Likes
250 x 20 on those squats after all that other work. 
Very solid!
4 Likes
Looking beastly man!!!
3 Likes
thank you
12 Likes
godddamn, those chest veins
2 Likes