Dbravo’s Training Log

[dbravo3]

Current weight: 209.3 lbs

Workout: Rest Day


Cardio: 30 minutes

Daily diet:

Meal 1: 2 large whole eggs, 64g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 52g
Fats: 10g

Calories: ~480

Meal 2: 200g chicken breast, 250g Diced potatoes, 8g avocado oil, 30g hummus

Protein: 52.52g
Carbs: 63.82g
Fats: 26.18g

Calories: ~690

Meal 3 Pre/Intra: 4 Quaker caramel corn rice cakes, 33g natural peanut butter

Protein: 11g
Carbs: 27g
Fats: 16g

Calories: ~390

Meal 4: 200g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 46.73g
Carbs: 74.67g
Fats: 32.55g

Calories: ~782

Meal 5: 200g flank steak , 250g Jasmine rice, 30g hummus, 2 scoops Beef protein isolate
Protein: 95.46g
Carbs: 83.4g
Fats: 23.7g

Calories: ~945

Daily Totals:

Protein: 229.97
Carbs: 375.89g
Fats: 106.42g

Calories: ~3200

Supplements:

• Pump Powder
• 25G HBCD
• 4g Fish oil (AM)
• 1.2g Citrus Bergamot
• 600 mg Red Yeast rice extract
• 10mg Ezetimibe

Gear:

• 400mg Test Cypionate
• 500mg EQ
• 200mg DHB
• 6IU HGH (daily split 3IU AM/ 3IU PM)

Notes:
My weight came in at 209.3 lbs this morning, and today was a rest day. My family is heading back home to wrap up the rest of the holiday season, which gives me some time to decompress and reset. I plan to use this time to reduce stress and set some clear core goals for 2026. My main objectives are to complete four classes this year, compete in two shows, and continue building stronger relationships with my team at work. One of the biggest lessons bodybuilding has taught me is the importance of patience and consistency when following a well-structured plan.

I’ll also be scheduling lab work for next week, focusing primarily on hematocrit and lipid markers. My last bloodwork in September was within range, but that was before adding DHB and increasing test to 500 mg. I’m currently continuing 60 mg of raloxifene daily in hopes of reducing gyno.

Wishing everyone a great New Year and training clips from yesterday’s session are attached below!

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[dbravo3]

Current weight: 209.6 lbs

Workout:

Quads:

• Nebula Leg press- 3 sets, 10-12 reps
• Watson Strength Hack squat- 3 sets, 8-10 reps
• Lunge OR machine- 3 sets, 10-12 reps
• Life fitness leg extension- 3 sets, 12-15 reps

Cardio: None today

Daily diet:

Meal 1: 2 large whole eggs, 64g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 52g
Fats: 10g

Calories: ~480

Meal 2: 200g chicken breast, 250g Diced potatoes, 8g avocado oil, 30g hummus

Protein: 52.52g
Carbs: 63.82g
Fats: 26.18g

Calories: ~690

Meal 3 Pre/Intra: 1 Scoop HBCD, 4 Quaker caramel corn rice cakes, 33g natural peanut butter

Protein: 11g
Carbs: 27g
Fats: 16g

Calories: ~490

Meal 4: 200g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 46.73g
Carbs: 74.67g
Fats: 32.55g

Calories: ~782

Meal 5: 200g flank steak , 250g Jasmine rice, 30g hummus, 2 scoops Beef protein isolate
Protein: 95.46g
Carbs: 83.4g
Fats: 23.7g

Calories: ~945

Daily Totals:

Protein: 229.97
Carbs: 375.89g
Fats: 106.42g

Calories: ~3200

Supplements:

• Pump Powder
• 25G HBCD
• 4g Fish oil (AM)
• 1.2g Citrus Bergamot
• 600 mg Red Yeast rice extract
• 10mg Ezetimibe

Gear:

• 400mg Test Cypionate
• 500mg EQ
• 200mg DHB
• 6IU HGH (daily split 3IU AM/ 3IU PM)

Notes:
My weight came in at 209.6 lbs this morning, and today’s session was all about quads. The workout was intense but efficient. I wrapped it up in about 1 hour and 15 minutes. I’ve recently started timing my rest periods on quad days to make sure I’m fully recovered and able to push each set with intent.

I kicked things off with the OG Nebula leg press that Ronnie used back in the day. That machine is easily one of the best leg presses ever made, it can handle serious weight while still feeling incredibly smooth. I’ve been focusing on getting a deep stretch at the bottom and driving hard through my quads on every rep.

The cycle has been going well overall, and I’ve noticed my nipples are significantly less sensitive since starting 60 mg of raloxifene. Have a great weekend everyone, let’s keep pushing and crushing these New Year goals.

 

[eazy]

glad the ralo is working for you.

great log.

 

[dbravo3]

Current weight: 209.4 lbs

Workout:

Hamms and Arms:

• Body Masters standing hamstring curl- 3 sets, 10-12 reps
• Flex Hammtractor - 3 sets, 8-10 reps
• Cybex lying hamstring curl machine- 3 sets, 10-12 reps
• Dumbell alternating preacher curls- 3 sets, 10-12 reps
• Rope Tricep extensions- 3 sets, 10-12 reps
• Seated dumbell curl- 3 sets, 10-12 reps
• Hammer strength Dip- 3 sets, 8-10reps

Cardio: 30 minutes

Daily diet:

Meal 1: 2 large whole eggs, 64g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 52g
Fats: 10g

Calories: ~480

Meal 2: 200g chicken breast, 250g Diced potatoes, 8g avocado oil, 30g hummus

Protein: 52.52g
Carbs: 63.82g
Fats: 26.18g

Calories: ~690

Meal 3 Pre/Intra: 1 Scoop HBCD, 4 Quaker caramel corn rice cakes, 33g natural peanut butter

Protein: 11g
Carbs: 27g
Fats: 16g

Calories: ~490

Meal 4: 200g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 46.73g
Carbs: 74.67g
Fats: 32.55g

Calories: ~782

Meal 5: 200g flank steak , 250g Jasmine rice, 30g hummus, 2 scoops Beef protein isolate
Protein: 95.46g
Carbs: 83.4g
Fats: 23.7g

Calories: ~945

Daily Totals:

Protein: 229.97
Carbs: 375.89g
Fats: 106.42g

Calories: ~3200

Supplements:

• Pump Powder
• 25G HBCD
• 4g Fish oil (AM)
• 1.2g Citrus Bergamot
• 600 mg Red Yeast rice extract
• 10mg Ezetimibe

Gear:

• 400mg Test Cypionate
• 500mg EQ
• 200mg DHB
• 6IU HGH (daily split 3IU AM/ 3IU PM)

Notes:
My weight came in at 209.4 lbs this morning, and today’s session focused on hamstrings and arms. The workout was decent overall, though not my best. I worked some overtime today, which put me behind on meals, so I’m currently trying to catch up, literally knocking back a shake and a full meal while writing this to make sure I get my nutrition in for the day.

Next week, I’ll be scheduling blood work to assess how the cycle is progressing. I’m feeling great overall, and strength has been steadily increasing week after week. As long as the labs come back looking solid, we’ll move forward and officially start prep for the Cydney Gillon show in May.

Have a great weekend, everyone. Let’s keep pushing.

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[dbravo3]

Current weight: 210.1 lbs

Workout:

Chest:

• Strive Chest press- 3 sets, 8-10 reps
• Hammer strength Iso lateral incline press- 3 sets, 8-10 reps
• Pannatta Incline fly machine- 3 sets, 10-12 reps
• Seated cable fly - 3 sets, 10-12 reps

Cardio: 30 minutes

Daily diet:

Meal 1: 2 large whole eggs, 64g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 52g
Fats: 10g

Calories: ~480

Meal 2: 200g chicken breast, 250g Diced potatoes, 8g avocado oil, 30g hummus

Protein: 52.52g
Carbs: 63.82g
Fats: 26.18g

Calories: ~690

Meal 3 Pre/Intra: 1 Scoop HBCD, 4 Quaker caramel corn rice cakes, 33g natural peanut butter

Protein: 11g
Carbs: 27g
Fats: 16g

Calories: ~490

Meal 4: 200g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 46.73g
Carbs: 74.67g
Fats: 32.55g

Calories: ~782

Meal 5: 200g flank steak , 250g Jasmine rice, 30g hummus, 2 scoops Beef protein isolate
Protein: 95.46g
Carbs: 83.4g
Fats: 23.7g

Calories: ~945

Daily Totals:

Protein: 229.97
Carbs: 375.89g
Fats: 106.42g

Calories: ~3200

Supplements:

• Pump Powder
• 25G HBCD
• 4g Fish oil (AM)
• 1.2g Citrus Bergamot
• 600 mg Red Yeast rice extract
• 10mg Ezetimibe

Gear:

• 400mg Test Cypionate
• 500mg EQ
• 200mg DHB
• 6IU HGH (daily split 3IU AM/ 3IU PM)

Notes:
My weight came in at 210.1 lbs this morning, and today’s session was chest. The workout was fantastic, and I managed to get an insane pump. I started with the Strive chest press machine, which I really enjoy because the adjustable strength curve allows me to target multiple muscle fibers more effectively throughout the movement.


I’m also seeing steady improvement with my gyno since starting raloxifene. It’s becoming less pronounced, especially noticeable in my front double biceps pose, which is a great sign.


Prep is officially starting, and I’ll be adjusting my calories down to around 2,900 to begin. With this small deficit, I should be able to drop anywhere from 2–5 lbs initially. I’ve also stocked up on fat burners like Retatrutide, MOTS-C, and SLU-PP-32, which I’ll strategically introduce in the coming weeks if progress starts to stall.


Happy Sunday everyone, let’s keep pushing forward.

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[dbravo3]

Current weight: 209.8 lbs

Workout:

Shoulders:

• Body Masters shoulder press -3 sets, 8-10 reps
• Life fitness shoulder press- 3 sets, 8-10 reps
• Seated dumbbell lateral raises- 3 sets, 10-12 reps
• Standing rear delt fly - 3 sets, 10-12 reps
• Rear delt machine row- 3 sets, 10-12 reps

Cardio: 30 minutes

Daily diet:

Meal 1: 2 large whole eggs, 64g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 52g
Fats: 10g

Calories: ~480

Meal 2: 200g chicken breast, 250g Diced potatoes, 8g avocado oil, 30g hummus

Protein: 52.52g
Carbs: 63.82g
Fats: 26.18g

Calories: ~690

Meal 3 Pre/Intra: 1 Scoop HBCD, 4 Quaker caramel corn rice cakes, 33g natural peanut butter

Protein: 11g
Carbs: 27g
Fats: 16g

Calories: ~490

Meal 4: 200g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 46.73g
Carbs: 74.67g
Fats: 32.55g

Calories: ~782

Meal 5: 200g flank steak , 250g Jasmine rice, 30g hummus, 2 scoops Beef protein isolate
Protein: 95.46g
Carbs: 83.4g
Fats: 23.7g

Calories: ~945

Daily Totals:

Protein: 229.97
Carbs: 375.89g
Fats: 106.42g

Calories: ~3200

Supplements:

Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe


Gear:

400mg Test Cypionate
500mg EQ
200mg DHB
6IU HGH (daily split 3IU AM/ 3IU PM)

Notes:
My weight came in at 209.8 lbs this morning, and today’s session was shoulders. The workout wasn’t too bad overall, I still managed to get a decent pump, but I noticed my right shoulder giving me some trouble during lateral raises. I slept in a weird position last night, which left it feeling tight and restricted. I’ll be focusing on mobility work and recovery to make sure I regain full range of motion going into next week.


I’ve also scheduled lab work for the 17th with GoodLabs (use code f3XaGJ for a discount) to assess how this cycle is impacting key health markers. In preparation for prep, I’ll be re-upping on NAC and TUDCA to ensure liver health stays optimized and supports fat loss.


Have a great week ahead, everyone, let’s keep moving forward.

 

[eazy]

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[dbravo3]

Current weight: 209.5 lbs

Workout:

Back:

• Hammer strenght Iso lateral pulldown -3 sets, 8-10 reps
• Nautilius pullover machine- 3 sets, 8-10 reps
• Nautilus seated Iso lateral row- 3 sets, 8-10 reps
• Strive Pull down machine - 3 sets, 10-12 reps
• MedX Iso lateral row- 3 sets, 8-10 reps

Cardio: 30 minutes

Daily diet:

Meal 1: 2 large whole eggs, 64g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 52g
Fats: 10g

Calories: ~480

Meal 2: 200g chicken breast, 250g Diced potatoes, 8g avocado oil, 30g hummus

Protein: 52.52g
Carbs: 63.82g
Fats: 26.18g

Calories: ~690

Meal 3 Pre/Intra: 1 Scoop HBCD, 4 Quaker caramel corn rice cakes, 33g natural peanut butter

Protein: 11g
Carbs: 27g
Fats: 16g

Calories: ~490

Meal 4: 200g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 46.73g
Carbs: 74.67g
Fats: 32.55g

Calories: ~782

Meal 5: 200g flank steak , 250g Jasmine rice, 30g hummus, 2 scoops Beef protein isolate
Protein: 95.46g
Carbs: 83.4g
Fats: 23.7g

Calories: ~945

Daily Totals:

Protein: 229.97
Carbs: 375.89g
Fats: 106.42g

Calories: ~3200

Supplements:

Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe


Gear:

400mg Test Cypionate
500mg EQ
200mg DHB
6IU HGH (daily split 3IU AM/ 3IU PM)

Notes:
My weight came in at 209.5 lbs this morning, and today’s session was back. Overall, the workout went pretty well. Over the past few days, I’ve noticed I’ve been waking up multiple times throughout the night, which has been affecting my recovery. To help improve sleep quality, I may start reintroducing L-tryptophan to support serotonin levels in the evening. I had been supplementing with it up until November of last year before taking a break, so I’m planning to bring it back in at around 1,000 mg before bed.


Tomorrow will be a rest day and meal prep day. The good news is I already have chicken and salmon marinated and ready to go. Calories will remain the same this week, as my weight appears to be stabilizing after the past couple of weeks. From there, I’ll begin implementing a roughly 500-calorie deficit and rotate low- and high-calorie days. The goal is to preserve as much size as possible while steadily stripping off body fat in the coming weeks.


I’ve also attached some posing footage for you all to check out. Happy hump day, family.

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[dbravo3]

Current weight: 208.7lbs

Workout: Rest day/Meal prep day

Cardio: 30 minutes

Daily diet:

Meal 1: 2 large whole eggs, 64g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 52g
Fats: 10g

Calories: ~480

Meal 2: 200g chicken breast, 250g Diced potatoes, 8g avocado oil, 30g hummus

Protein: 52.52g
Carbs: 63.82g
Fats: 26.18g

Calories: ~690

Meal 3 Pre/Intra: 1 Scoop HBCD, 4 Quaker caramel corn rice cakes, 33g natural peanut butter

Protein: 11g
Carbs: 27g
Fats: 16g

Calories: ~490

Meal 4: 200g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 46.73g
Carbs: 74.67g
Fats: 32.55g

Calories: ~782

Meal 5: 200g flank steak , 250g Jasmine rice, 30g hummus, 2 scoops Beef protein isolate
Protein: 95.46g
Carbs: 83.4g
Fats: 23.7g

Calories: ~945

Daily Totals:

Protein: 229.97
Carbs: 375.89g
Fats: 106.42g

Calories: ~3200

Supplements:

Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe


Gear:

400mg Test Cypionate
500mg EQ
200mg DHB
6IU HGH (daily split 3IU AM/ 3IU PM)

Notes:

My weight came in at 208.7 lbs this morning, and today was a rest day and meal prep day. I’m feeling very optimistic about the upcoming show in May and have already started adjusting my meal plan heading into Monday. Calories will drop to around 2,950, with protein set at ~210g, carbs at ~360g, and fats around ~70g. On rest days, I’ll pull carbs down to ~250g to create a larger initial deficit. As the weeks progress, we’ll continue tightening things up by gradually increasing cardio to 45 minutes. Based on my current conditioning, I believe I can be show-ready by the end of April and comfortably coast into peak week for the May 30th show.


After work, I knocked out meal prep, baked some lemon pepper salmon and grilled chicken breast on the Blackstone. As far as the cycle goes, I’ll be dropping DHB and EQ and replacing them with Primo and Mast. Based on my current stash, I’m set to run this setup for the next 8 weeks.


Have a great week family let’s finish strong

 

[dbravo3]

Current weight: 208.9lbs

Workout: Hamms and Arms

• Cybex Lying leg curl -3 sets, 8-10 reps
• Body masters standing leg curl- 3 sets, 10-12 reps
• Rope tricep push downs- 3 sets, 10-12 reps
• Hammer strength Dip machine - 3 sets, 8-10 reps
• Cybex bicep curl- 3 sets, 8-10 reps
• Dumbell preacher curls- 3 sets, 10-12 reps

Cardio: 30 minutes

Daily diet:

Meal 1: 2 large whole eggs, 64g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 52g
Fats: 10g

Calories: ~480

Meal 2: 200g chicken breast, 250g Diced potatoes, 8g avocado oil, 30g hummus

Protein: 52.52g
Carbs: 63.82g
Fats: 26.18g

Calories: ~690

Meal 3 Pre/Intra: 1 Scoop HBCD, 4 Quaker caramel corn rice cakes, 33g natural peanut butter

Protein: 11g
Carbs: 27g
Fats: 16g

Calories: ~490

Meal 4: 200g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 46.73g
Carbs: 74.67g
Fats: 32.55g

Calories: ~782

Meal 5: 200g flank steak , 250g Jasmine rice, 30g hummus, 2 scoops Beef protein isolate
Protein: 95.46g
Carbs: 83.4g
Fats: 23.7g

Calories: ~945

Daily Totals:

Protein: 229.97
Carbs: 375.89g
Fats: 106.42g

Calories: ~3200

Supplements:

Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe


Gear:

400mg Test Cypionate
500mg EQ
200mg DHB
6IU HGH (daily split 3IU AM/ 3IU PM)

Notes:

My weight came in at 208.9 lbs this morning, and today’s session was hamstrings and arms. I opened up with a superset of the Body Masters standing hamstring curl into the Cybex lying hamstring curl. Lately, I’ve been getting some really solid hamstring pumps from supersets, especially when I focus on a deep stretch during the eccentric and an aggressive squeeze on the concentric. I’m essentially trying to push the muscle right to the edge of cramping.

Posing daily is starting to pay off, I’m noticing more lines and detail in my hamstrings when I hit a back double biceps pose. I’m still working on holding those poses longer to achieve a stronger, more controlled contraction. Presentation is everything on stage, so being conditioned in my posing is just as important as being conditioned physically.

Tomorrow is quads, and I’m excited to try out the new Hammer Strength pendulum squat at the gym. From what I can tell, the machine itself is pretty heavy, so I won’t need to load a ton of plates to get the right stimulus. Over the coming weeks, my goal is to bring out more quad separation as I continue leaning out, really dialing in that mind–muscle connection so everything fires properly when posing.

My new moto this year is:
"I don't have problems—just more work to do."

Happy Friday, family. Let’s get it

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[dbravo3]

Current weight: 208.1bs

Workout: Quads

Nebula Leg press -3 sets, 8-10 reps
Flex Lunge Or machine- 3 sets, 10-12 reps
Cybex Hack squat- 3 sets, 8-10 reps
Lifefitness Leg extension- 3 sets, 12-15 reps

Cardio: None on quad day

Daily diet:

Meal 1: 2 large whole eggs, 64g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 52g
Fats: 10g

Calories: ~480

Meal 2: 200g chicken breast, 250g Diced potatoes, 8g avocado oil, 30g hummus

Protein: 52.52g
Carbs: 63.82g
Fats: 26.18g

Calories: ~690

Meal 3 Pre/Intra: 1 Scoop HBCD, 4 Quaker caramel corn rice cakes, 33g natural peanut butter

Protein: 11g
Carbs: 27g
Fats: 16g

Calories: ~490

Meal 4: 200g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 46.73g
Carbs: 74.67g
Fats: 32.55g

Calories: ~782

Meal 5: 200g flank steak , 250g Jasmine rice, 30g hummus, 2 scoops Beef protein isolate
Protein: 95.46g
Carbs: 83.4g
Fats: 23.7g

Calories: ~945

Daily Totals:

Protein: 229.97
Carbs: 375.89g
Fats: 106.42g

Calories: ~3200

Supplements:

Pump Powder
25G HBCD
4g Fish oil (AM)
1.2g Citrus Bergamot
600 mg Red Yeast rice extract
10mg Ezetimibe


Gear:

400mg Test Cypionate
500mg EQ
200mg DHB
6IU HGH (daily split 3IU AM/ 3IU PM)

Notes:

My weight came in at 208.1 lbs this morning, and today’s session was quads. I kicked things off with the Nebula OG leg press, then moved into the Cybex hack squat using a thin band. I primarily use the band to protect my knees at the bottom of the movement, as the Cybex hack squat can be absolutely brutal on both my quads and knees without it. This setup allows me to still load an appropriate amount of weight while minimizing the risk of injury as much as possible.

After training, I spent some time foam rolling and opening up my tight hip flexors. Doing this post-workout on quad days has been a game changer for my recovery and overall mobility. I’m also considering adding regular bodywork for my legs to help release any knots or built-up tension. Last year, I wasn’t very consistent about investing in recovery modalities, but that’s something I want to prioritize more this year so I can stay loose, mobile, and healthy throughout prep.

Have a great weekend, family. Let’s get it