[Ali]

Week: Four
Day: One

Overhead Press (Barbell)
52.5 kg / 116 lbs x 5
60 kg / 132 lbs x 5
67.5 kg / 149 lbs x 6
60 kg / 132 lbs x 8
52.5 kg / 116 lbs x 8

Triceps Dip (Weighted)
10 kg / 22 lbs x 9
10 kg / 22 lbs x 8

Bench Press (Dumbbell)
28 kg / 62 lbs x 12
28 kg / 62 lbs x 10
28 kg / 62 lbs x 8

Lateral Raise (Dumbbell)
12 kg / 26 lbs x 14
12 kg / 26 lbs x 12

Upright Row (Barbell)
40 kg / 88 lbs x 12
40 kg / 88 lbs x 12

Preacher Curl (Dumbbell)
16 kg / 35 lbs x 11
16 kg / 35 lbs x 8

[Ali]

Week: 3
Day: Four

Squat (Barbell)
135 kg / 298 lbs x 6
155 kg / 342 lbs x 5
172.5 kg / 380 lbs x 5
120 kg / 265 lbs x 8

Deficit Stiff Legged Deadlifts
120 kg / 265 lbs x 8
130 kg / 287 lbs x 7

Good Morning (Barbell)
100 kg / 221 lbs x 8

Seated Leg Curl (Machine)
66 kg / 146 lbs x 10
73 kg / 161 lbs x 6

Felt tired today, probably didn’t clock enough volume but Im not too fussed as the %’s go back down next week and presents an opportunity to clock some extra work whilst recovering.

Couple more months left on the cut then can start my first cycle, just keeping milestone in mind right now as will all be worth it 🙂

[Ali]

Hey guys,

Sorry to keep bumping this post, feels more sensible than creating a new one!

Thanks for all the feedback a couple weeks ago, I’ve been on reta for 3 weeks now.

Started at 0.5, then 0.75 and last week did 1mg.

Any appetite suppressant I felt has very much disappeared, early days yet but not noticed any significant weight loss outwith some water weight and an extra kilo.

My question is, how should I handle the next few doses?

Will be ordering another vial from proforma next week regardless, just want to make sure I’m both being sensible with and getting the most out of the compound.

Thanks in advance – Ali

[Ali]

Week: 3
Day: 3

Bench Press (Barbell)
90 kg / 198 lbs x 8
100 kg / 220 lbs x 8
110 kg / 243 lbs x 5
100 kg / 220 lbs x 6

Bent Over Row (Barbell)
90 kg / 198 lbs x 10
95 kg / 209 lbs x 7
100 kg / 220 lbs x 5

Seated Overhead Press (Dumbbell)
28 kg / 62 lbs x 11
28 kg / 62 lbs x 9
28 kg / 62 lbs x 7

Incline Chest Press (Machine)
70 kg / 154 lbs x 12
80 kg / 176 lbs x 10

Triceps Pushdown
35 kg / 77 lbs x 14
37.5 kg / 83 lbs x 9

Hammer Curl (Dumbbell)
18 kg / 40 lbs x 12
18 kg / 40 lbs x 12

[Ali]

Week: 3
Day: 2

Deadlift (Barbell)
150 kg / 331 lbs x 6
170 kg / 375 lbs x 5
190 kg / 419 lbs x 5
200 kg / 441 lbs x 3

Squat (Barbell)
130 kg / 287 lbs x 8
140 kg / 309 lbs x 8
150 kg / 331 lbs x 6

Seated Cable Row (V Grip)
86 kg / 190 lbs x 12
86 kg / 190 lbs x 9
86 kg / 190 lbs x 6

Lat Pulldown (Cable)
66 kg / 146 lbs x 10
66 kg / 146 lbs x 7

Leg Extension (Machine)
93 kg / 205 lbs x 13
100 kg / 220 lbs x 8

[Ali]

Week: 3
Day: 1

Overhead Press – Strict
60 kg / 132 lbs x 8
65 kg / 143 lbs x 6
72.5 kg / 160 lbs x 3
65 kg / 143 lbs x 4
60 kg / 132 lbs x 6

Triceps Dip
10 kg / 22 lbs x 10
10 kg / 22 lbs x 7

Dumbbell Flat Bench Press
28 kg / 62 lbs x 12
28 kg / 62 lbs x 8
28 kg / 62 lbs x 6

Lateral Raise
12 kg / 26 lbs x 13
12 kg / 26 lbs x 8

Upright Row
40 kg / 88 lbs x 10
40 kg / 88 lbs x 10

Preacher Curl
16 kg / 35 lbs x 12
16 kg / 35 lbs x 8
16 kg / 35 lbs x 8

[Ali]

Squat (Barbell)
125 kg / 276 lbs x 3
145 kg / 320 lbs x 3
162.5 kg / 358 lbs x 6
145 kg / 320 lbs x 8
125 kg / 276 lbs x 6

Deficit Stiff Legged Deadlifts
130 kg / 287 lbs x 6
130 kg / 287 lbs x 5

Good Morning (Barbell)
100 kg / 221 lbs x 8

Seated Leg Curl (Machine)
66 kg / 146 lbs x 12
66 kg / 146 lbs x 12

[Ali]

Forgot to add Saturdays workout:

Week: Two
Day: Three

Bench Press (Barbell)
82.5 kg / 182 lbs x 3
92.5 kg / 204 lbs x 3
105 kg / 231 lbs x 6
92.5 kg / 204 lbs x 6
82.5 kg / 182 lbs x 11

Bent Over Row (Barbell)
90 kg / 198 lbs x 12
90 kg / 198 lbs x 10
90 kg / 198 lbs x 8

Seated Overhead Press (Dumbbell)
28 kg / 62 lbs x 10
28 kg / 62 lbs x 9
28 kg / 62 lbs x 8

Incline Chest Press (Machine)
65 kg / 143 lbs x 12
70 kg / 154 lbs x 12

Triceps Pushdown
35 kg / 77 lbs x 14
37.5 kg / 83 lbs x 9

Hammer Curl (Dumbbell)
18 kg / 40 lbs x 11
18 kg / 40 lbs x 8

In other news second pin of Reta completed today ✅

[Ali]

Week: Two
Day: Two

Deadlift
140 kg / 309 lbs × 3
160 kg / 353 lbs × 3
180 kg / 397 lbs × 5
160 kg / 353 lbs × 6
140 kg / 309 lbs × 10

Squat
120 kg / 265 lbs × 12
130 kg / 287 lbs × 10
140 kg / 309 lbs × 8

Seated Cable Row – V Grip
86 kg / 190 lbs × 12 🥇 PR
86 kg / 190 lbs × 8
79 kg / 174 lbs × 10

MAG wide grip pulldown
66 kg / 146 lbs × 10🥇
66 kg / 146 lbs × 6

Leg Extension
93 kg / 205 lbs × 12 🥇 PR
100 kg / 220 lbs × 6 🥇 PR

Notes:
First pull session since I reduced the training max.
Pulls moved fine left a bit in the tank today as want to really push it next week.
A few PR’s on those additional movements, connecting with everything really well now so looking forward to seeing where they go.
Feeling the reta take effect now, be interesting to see what happens come the next pin on Tuesday.

[Ali]

Week: 2
Day: 1

Overhead Press (Barbell)
60 kg / 132 lbs x 3
67.5 kg / 149 lbs x 3
75 kg / 165 lbs x 5
67.5 kg / 149 lbs x 5
60 kg / 132 lbs x 6

Triceps Dip (Weighted)
10 kg / 22 lbs x 8
10 kg / 22 lbs x 9

Bench Press (Dumbbell)
32 kg / 71 lbs x 8
28 kg / 62 lbs x 10
28 kg / 62 lbs x 6

Lateral Raise (Dumbbell)
12 kg / 26 lbs x 12
12 kg / 26 lbs x 12

Upright Row (Barbell)
40 kg / 88 lbs x 10
40 kg / 88 lbs x 12

Preacher Curl (Dumbbell)
16 kg / 35 lbs x 12
16 kg / 35 lbs x 7
16 kg / 35 lbs x 7

Notes:

Training max needs to come down for the OHP too, wasn’t a bad performance today by any means, however just not enough room to grow

[Ali]

It will be standalone mate unless a blend is the recommendation?

[Ali]

Thanks Hilly, how long would that be ran for?

[Ali]

Thanks for all the advice peeps, I pinned 0.5mg yesterday via insulin syringe.

I was just wondering if anybody had any experience using GHK-CU and could offer any advice re pinning, frequency, dosage etc 🙂

Thanks in advance

[Ali]

Week: One
Day: Four

Squat (Barbell)
130 kg / 286 lbs x 5
150 kg / 331 lbs x 5
170 kg / 375 lbs x 4
150 kg / 331 lbs x 7
130 kg / 286 lbs x 7

Deficit Stiff Legged Deadlifts
130 kg / 286 lbs x 8
130 kg / 286 lbs x 8

Good Morning (Barbell)
100 kg / 220 lbs x 8
100 kg / 220 lbs x 8

Seated Leg Curl (Machine)
59 kg / 130 lbs x 6
59 kg / 130 lbs x 12 🏅

Notes:
Training Max needs to come down as four reps on the top set at this stage, leave no room to grow.

The defecit stiff pulls felt harder than they should have, potentially a side effect of the squats before hand, I will try add reps next few weeks before touching the weight.

The GM’s I will increase reps and I’ve finally started to connect with the leg curls.

In other news first pin of Reta today, 0.5mg. Going to train like a dog to keep as much muscle as I can ideally making some gains if possible… we will see.

[Ali]

Week: One
Day: Three

Bench:
85kg / 187lbs x 5 reps
100kg / 220lbs x 5 reps
110kg / 242lbs x 6 reps
100kg / 220lbs x 8 reps
85kg / 187lbs x 12 reps

Barbell Row:
80kg / 176lbs x 12 reps
90kg / 198lbs x 10 reps
90kg / 198lbs x 8 reps

Seated DB Press:
28kg / 56lbs x 12 x 10 x 8 reps

Incline Press (Machine):
60kg / 132lbs @ 12 x 12 reps

Tricep Pushdown:
30kg / 66lbs x 18 reps
32.5kg / 71.5lbs x 11 reps

Hammer Curl:
18kg / 36lbs x 10 x 10 x 8