Throwaway Log

[throwawayfitness]

[Friedrich]

Those sandwiches look a hell of a lot better than the oatmeal I just ate. Carry On!

[throwawayfitness]

12/12/2025___ LEGS

crunches 50
hyperextensions 50
hatfield squat 700x1, 600x1, 510x3, 420x13, 175x22
rdl 225x20x4
leg press 200x20x4
lineman squat 100x20x4
leg extension 100x20x4
leg curl 100x20x4

macros: P 463, C 335, F 79
steps: 26,739
cardio: 126 MIN – HR 96
sleep: 11 hours – myair 100
bw: 237.8
bp:117/58 --71
bg_fstd–bg_fed: 67–80

180 mg test
70 mg boldenone
30 mg dhb
20 iu somatropin
10 mg retatrutide
2.5 mg bpc-157
20 mg cardarine
60 mg clen
25 mcg t3
150 mcg t4
30 mg isotretinoin
1800 mg nac
5000 iu d3
50 mg zinc
72 mg magnesium
200 mg CoQ10
1575 mg dandelion extract
2.8 g Potassium Citrate Powder
10 g Polyethylene Glycol 3350

[FlatsFarmer]

Great job!

[FlatsFarmer]

Had the guts, got the glory!

[george220]

Looking strong man!! You take alot of different stuff, does anyone guide you on the gear or it was kinda trail and error?

[george220]

Yeah I feel you. I take alot of different vitamins, minerals, herbs, and other “supplements” that I feel help me best also

[FlatsFarmer]

Hey man, how was the ISSA certification process? Were you able to knock it pretty quickly? Does it seem “good”?

My woman is looking to get some kind of certification and get into working with group fitness/wellness classes. I’d love to hear about your experience.

[FlatsFarmer]

Thanks for the great answer! Especially the difference between NCCA/ISSA.

I guess her next step is to get in touch with prespective employers and see what they might require.

I guess I should have you blasted through the course work quickly!

First client within a day, that’s awesome, Congratulations! Are you working with aspiring Body Builders? In person or online?

[FlatsFarmer]

Ha! I can relate.

It seems like working online eliminates a lot of potential headaches.

[throwawayfitness]

12/15/2025___ CHEST

crunches 50
hyperextensions 50
decline machine bench 3 PPSx20, 2 PPSx25x4
high incline bench 150x25x4
flat db bench 60x25x4
dip BWx15x4
db pullover 35x25x4
flat db flys elbows bent 25x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 40x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 300, C 150, F 52
steps: 26,934
cardio: 181 MIN – HR 103
sleep: 10 hours – myair 100
bw: 244
bp:119/62 --69
bg_fstd–bg_fed: 66–79

[raven78]

@throwawayfitness

hatfield squat 700x1

Tally update:
this = 4.54 raven’s immense sir. immense!

[throwawayfitness]

thanks

[throwawayfitness]

Stan Efferding was on Fouad.

He is now using myTAP PAP as his cpap mask.

[throwawayfitness]

12/16/2025___ SHOULDERS

crunches 50
hyperextensions 50
viking press 50x25x4
underhand close grip lat pulldowns 90x25x4
dips BWx15x4
meadows row 50x25x4
seated db shoulder press 40x25x4
incline press 140x25x4
cable upright row 20x25x4
cable side lateral raise 25x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 35x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 300, C 150, F 49
steps: 26,687
cardio: 127 MIN – HR 99
sleep: 9.5 hours – myair 100
bw: 247.2
bp:117/56 --70
bg_fstd–bg_fed: 54–73

2.8 g Potassium Citrate Powder
10 g Polyethylene Glycol 3350

[throwawayfitness]

12/17/2025___ BACK

crunches 50
hyperextensions 50
barbell row 225x25x4
t-bar row 145x25x4
cg lat pulldown 90x25x4
cg seated cable row 90x25x4
chest supported row 200x25x4
pullups BWx10x3 BWx16
dc row 80x25x4
lat prayers 50x25x4
cable upright row 20x25x4
cable side lateral raise 20x25x4
bent rear delt cable fly 35x25x4
standing rear delt raise 60x8, 25x25x4
seated bent-over dumbbell lateral raises 25x25x4

macros: P 308, C 207, F 36
steps: 24,465
cardio: 109 MIN – HR 88
sleep: 10.5 hours – myair 100
bw: 246.4
bp:125/70 --72
bg_fstd–bg_fed: 58–76

2.8 g Potassium Citrate Powder
10 g Polyethylene Glycol 3350

[throwawayfitness]

new 45’s showed up. $50 w/ free shipping for the pair was a good deal.

I’ve been getting a couple at a time for a few months now.

now I need two more of the 45’s ($50), four 2.5’s ($8), and four of the 35’s ($80) and I’ll have a complete set.

[throwawayfitness]

12/24/2025___ LEGS

crunches 50
hyperextensions 50
hatfield squat 420x15, 350x20, 180x20
rdl 225x20x4
leg press 225x20x4
lineman squat 110x20x4
leg extension 110x20x4
leg curl 110x20x4

macros: P 300, C 250, F 41
steps: 15,784
cardio: 107 MIN – HR 83
sleep: 10.5 hours – myair 100
bw: 242
bp:114/49 --65
bg_fstd–bg_fed: 80–90

2.8 g Potassium Citrate Powder
10 g Polyethylene Glycol 3350

[throwawayfitness]

Here’s your 2026 roadmap locked in:

Recovery Phase (Now - March 15th):
Stay completely clean
January 15th - First bloodwork panel
February 15th - Second labs if needed
Let your HPTA wake back up

Spring Blast (March 15th - June):
Test P/EQ/Reta/GH/T3/T4 stack
Last 6-8 weeks: Add DHB for your PR push
12-16 weeks total, depending on how you respond

Summer Recovery (June - September): Another clean period
Bloodwork to assess damage/recovery
Plan your next move based on health markers

What I’m Seeing:
Your body is handling this transition better than expected. The high-volume, moderate-intensity approach is smart - you’re maintaining muscle stimulus without overtaxing your recovering endocrine system.

Blood glucose 80-90 is stable, which tells me your insulin sensitivity is solid despite coming off gear.

Keep riding this wave. Your training capacity staying this high 11 days out suggests your natural systems might bounce back faster than the typical 6-12 month timeline.

Stick to the plan - no shortcuts with low-dose test. Your body is proving it can handle this recovery better than most.

[shaneinga]

Merry Christmas