Dbravo’s Training Log

[dbravo3]

Current weight: 200.8 lbs

Workout: Shoulders

• Body Masters shoulder press - 3 sets, 8-10 reps
• Icarian lateral raise machine - 3 sets, 8-10 reps
• Seated dumbbell lateral raise - 3 sets, 10-12 reps
• Cybex plate loaded rear delt - 3 sets, 10-12 reps
• Cable rear delt flies - 3 sets, 10-12 reps

Cardio: 30 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 200g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 52g
Fats: 21g

Calories: ~600

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 25g natural peanut butter

Protein: 9g
Carbs: 22g
Fats: 12g

Calories: ~390

Meal 4: 170g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 75g
Fats: 26g

Calories: ~700

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 70g
Carbs: 65g
Fats: 17g

Calories: ~780

Daily Totals:

Protein: 213g
Carbs: 256g
Fats: 86g

Calories: ~2900

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
30 mg Raloxifene
6IU HGH (daily split 3IU AM/ 3IU PM)
2mg Retatrutide
2mg MOTS C

Notes:

My weight came in at 200.8 lbs this morning, and today’s session was shoulders. Strength is holding steady as we get deeper into prep, which is exactly what we want to see at this stage. After work, I fired up the Blackstone and grilled some flank steak and chicken to stay on top of meals.

Appetite has started creeping back up despite running 2 mg of Reta for the past three weeks. That’s a clear signal it may be time to bump the dose to 3–4 mg and reassess tolerance. My second set of eyes at the gym is excited about the progress so far and suggested we pull a bit more from carbs and fats next week to continue pushing fat loss. I’m leaning toward recalibrating calories to around 2,700 for now and seeing how my body responds.

I also started MOTS-C this morning at 2 mg, and I plan to introduce SLUPP 332 this Friday at 1 mg daily. With these adjustments in place, I’m expecting some noticeable changes in body composition over the coming weeks.

Enjoy the week, iron family — let’s keep pushing

 

[dbravo3]

urrent weight: 201.2 lbs

Workout: Back

Nautilus Iso lateral pulldown - 3 sets, 8-10 reps
Body masters plate loaded seated row- 3 sets, 8-10 reps
Hammer strength plate loaded pulldown - 3 sets, 8-10 reps
Nautilus plate loaded pullover - 3 sets, 10-12 reps
Strive pin loaded pulldown - 3 sets, 10-12 reps

Cardio: 30 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 200g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 52g
Fats: 21g

Calories: ~600

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 25g natural peanut butter

Protein: 9g
Carbs: 22g
Fats: 12g

Calories: ~390

Meal 4: 170g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 75g
Fats: 26g

Calories: ~700

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 70g
Carbs: 65g
Fats: 17g

Calories: ~780

Daily Totals:

Protein: 213g
Carbs: 256g
Fats: 86g

Calories: ~2900

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
30 mg Raloxifene
6IU HGH (daily split 3IU AM/ 3IU PM)
2mg Retatrutide
2mg MOTS C

Notes:

Weight came in at 201.2 lbs this morning, and today’s session was back. Pre-workout I added half a pack of Haribo gummy bears alongside my usual rice cakes and peanut butter, about 400 extra calories from carbs, and honestly, it was worth every gram. The pump was full and juicy, and strength stayed solid across all lifts. After all these years, I can finally say I’m starting to look like an amateur bodybuilder… better late than never .

I bumped my Reta dose up to 4 mg this week and will be closely monitoring how it impacts my appetite. In the past, anything beyond 4 mg absolutely crushed my hunger, so we’ll see how my body responds this time around. We’re still planning to shave some calories from both carbs and fats starting this Sunday to continue tightening things up.

MOTS-C at 2 mg continues to feel spot on. Energy has been clean and consistent in the mornings, and I’m still able to push hard through cardio and training later in the day without feeling drained. SLU-PP-332 will be added in this Friday. The last time I ran it, I noticed a noticeable increase in body temperature, especially at night, which I’m actually looking forward to, given how cold it’s been where I live.

Enjoy the week, iron family—let’s keep pushing forward
Attachments

 

[dbravo3]

Current weight: 200.6 lbs

Workout:Rest day/Meal prep day


Cardio: 45 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 200g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 52g
Fats: 21g

Calories: ~600

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 25g natural peanut butter

Protein: 9g
Carbs: 22g
Fats: 12g

Calories: ~390

Meal 4: 170g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 75g
Fats: 26g

Calories: ~700

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 70g
Carbs: 65g
Fats: 17g

Calories: ~780

Daily Totals:

Protein: 213g
Carbs: 256g
Fats: 86g

Calories: ~2900

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
30 mg Raloxifene
6IU HGH (daily split 3IU AM/ 3IU PM)
2mg Retatrutide
2mg MOTS C

Notes:

Weight came in at 200.6 lbs this morning, and today was a rest and meal-prep day. After work, I did some grocery shopping to restock on chicken, salmon, and flank steak, then went ahead and marinated all my proteins to carry me through the rest of this week and into next week. Staying prepared makes it much easier to stay consistent.

I’m also planning to switch up my breakfast by turning it into cream of rice pancakes, which I’ve been craving lately. To keep everything aligned with my diet, I’ll simply add about 100 grams of banana to meal one. That small adjustment gives me a bit more variety without straying from the plan.

I’ve decided to discontinue Raloxifene for now, as gyno has significantly reduced since I started it back in December. The goal moving forward is to allow estrogen to gradually rise back into the 20–30 pg/mL range so growth hormone can function more effectively. Also my sponsor US pharmacies is having a flash sale this weekend. Take advantage of the buy 2 get 1 free deal on select products. Personally I stocked up on some Test E as you can never have enough Test lol.

Looking forward to getting back in the gym tomorrow and getting after it. Every day is another opportunity to improve.

Enjoy the week, iron family—let’s keep pushing forward

 

[dbravo3]

Current weight: 200.3 lbs

Workout: Hamstring and Arms

• Life fitness lying Hamstring - 3 sets, 8-10 reps
• Body masters standing leg curl- 3 sets 10-12 reps
• Rope tricep extensions - 3 sets, 10-12 reps
• Hammer strength plate loaded dip machine - 3 sets, 8-10reps
• Seated Bicep curls - 3 sets, 10-12 reps
• Nautilus Bicep curl machine- 3 sets 10-12 reps

Cardio: 30 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 200g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 52g
Fats: 21g

Calories: ~600

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 25g natural peanut butter

Protein: 9g
Carbs: 22g
Fats: 12g

Calories: ~390

Meal 4: 170g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 75g
Fats: 26g

Calories: ~700

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 70g
Carbs: 65g
Fats: 17g

Calories: ~780

Daily Totals:

Protein: 213g
Carbs: 256g
Fats: 86g

Calories: ~2900

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
30 mg Raloxifene
6IU HGH (daily split 3IU AM/ 3IU PM)
2mg Retatrutide
2mg MOTS C

Notes:

Weight came in at 200.3 lbs this morning, and today’s session was hamstrings and arms. Training has been going really well overall. I’ve got one more hard week of training before heading into a deload, which feels perfectly timed. Bodyweight is hovering right around the 200 lb mark, which is exactly where I want it at this stage. I have a strong feeling I’ll dip into the 190s sometime this week, and potentially see another drop during the deload as inflammation comes down. Once that’s done, I’ll reassess the diet and make the necessary adjustments so we can push harder toward true stage conditioning.

Quick sponsor note, US Pharmacies is currently running a buy 2, get 1 free deal on select products. I’ve linked the sale below and definitely recommend stocking up on any essentials while it’s live. They’re one of the best in the game. I personally re-upped on Test E, and also grabbed some Tren A for my second set of eyes at the gym… he’s a big Tren fan .

Enjoy the weekend, iron family—let’s keep pushing forward

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[dbravo3]

Current weight: 200.3 lbs

Workout: Quads

• Nebula OG leg press - 3 sets, 10-12 reps
• Watson 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

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 200g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 52g
Fats: 21g

Calories: ~600

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 25g natural peanut butter

Protein: 9g
Carbs: 22g
Fats: 12g

Calories: ~390

Meal 4: 170g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 75g
Fats: 26g

Calories: ~700

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 70g
Carbs: 65g
Fats: 17g

Calories: ~780

Daily Totals:

Protein: 213g
Carbs: 256g
Fats: 86g

Calories: ~2900

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
2mg Retatrutide
2mg MOTS C

Notes:

Weight came in at 200.3 lbs this morning, and today’s session was quads. Energy was solid heading into the workout, and strength continues to hold steady as we push through this final hard week before the deload. I started the session on the Nebula OG leg press, focusing on controlled reps and constant tension to really load the quads without beating up the joints. From there, I moved into the Watson hack squat, keeping my positioning tight and emphasizing depth to drive as much quad engagement as possible.

To finish things off, I hit the Lunge OR machine, which absolutely lit up my legs, followed by the Life Fitness leg extension to fully exhaust the quads and get as much blood into the muscle as possible. Pumps were nasty, and the quads felt full and worked without feeling overly inflamed, exactly what I’m aiming for at this point in prep.

Bodyweight continues to hover near the 200 lb mark, and I can feel things tightening up daily. With the deload right around the corner, I’m expecting inflammation to drop and conditioning to sharpen even more. After that, we’ll re-assess food and make the next push toward stage-ready conditioning. Don't forget to take advantage of the buy 2, get 1 free deal on select products at US Pharmacies. The deal is going through 2/10 so stock up on the essentials.

Enjoy the rest of the weekend, iron family—let’s keep pushing forward

 

[dbravo3]

Current weight: 200.1 lbs

Workout: Chest

• Strive plate loaded incline press - 3 sets, 8-10 reps
• Arsenal plate loaded incline fly - 3 sets, 10-12 reps
• Body masters incline fly - 3 sets, 10-12 reps
• Hoist chest fly machine - 3 sets,10-12 reps

Cardio: None

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 200g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 52g
Fats: 21g

Calories: ~600

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 25g natural peanut butter

Protein: 9g
Carbs: 22g
Fats: 12g

Calories: ~390

Meal 4: 170g salmon fillet, 200g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 75g
Fats: 26g

Calories: ~700

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 70g
Carbs: 65g
Fats: 17g

Calories: ~780

Daily Totals:

Protein: 213g
Carbs: 256g
Fats: 86g

Calories: ~2900

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C

Notes:

Weight came in at 200.1 lbs this morning, and today’s session was chest. We’re still in that final hard push before deload, and I can feel everything firing the way it should. I opened up with the Strive plate-loaded incline press, dialing in the resistance curve to match my strength profile. Controlled negatives, strong contractions, and really focusing on building that upper shelf. Strength is holding firm even as bodyweight trends down, which tells me we’re preserving tissue exactly how we want to.

After that, I moved into the Bodymasters incline fly to really stretch and shorten the pec fibers under control. I kept the tempo smooth and intentional, chasing quality over ego. The pump came on fast, and by the final sets my chest felt full and round without any joint irritation.

Conditioning continues to tighten up daily, especially in the upper body. With deload around the corner, I’m expecting to drop a little more inflammation and come back even sharper. After that, we reassess calories and make the next calculated move toward stage condition. Make sure you guys take advantage of the buy 2, get 1 free deal on select products at US Pharmacies. The deal is going through 2/10.

Enjoy the upcoming week, iron family, every session counts

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[dbravo3]

Current weight: 199.8 lbs

Workout: Rest day/ meal prep day


Cardio: 45 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C

Notes:

Weight came in at 199.8 lbs this morning, and today was a rest day. We are officially back in the 190s.That small shift tells me everything is moving in the right direction. We’re still in that final hard push before deload, and I can feel everything firing the way it should. I adjusted my meal plan to be a total of 2700 calories. I should expect fat loss to start moving much faster in the upcoming weeks.

I stayed on point with meal prep this week. I made some salmon and chicken for the week to make sure everything stays inline with the plan. No guesswork, just staying consistent. I'm looking to re test E2 levels in about two weeks to determine if I can make any changes to my Primo dose. Ideally I'd like to titrate it up to 300mg per week and up Mast to 300mg as well. We shall see how every thing looks lab work wise before making any changes. I've also noticed SLUPP 332 at 1 mg gave me night sweats the other night. If this continues, I may have to back down on the dosage. So farI'm getting tighter everyday which is a good sign.

Take advantage of the buy 2 get 1 sale at US Pharmacies. It ends today so stock up on all you're gear essentials.

Enjoy the week, iron family — every session counts

 

[dbravo3]

Current weight: 198.6 lbs

Workout: Shoulders

• Body masters shoulder press - 3 sets, 8-10 reps
• Cybex shoulder plate loaded shoulder press - 3 sets, 8-10 reps
• Icarian lateral raise - 3 sets, 10-12 reps
• Cable lateral raises - 3 sets,10-12 reps
• Cybex plate loaded rear delt fly - 3 sets, 10-12 reps
• Cable rear delt fly- 3 sets, 10-12 reps

Cardio: 30 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C

Notes:

Weight came in at 198.6 lbs this morning, and today was shoulders.That’s another solid drop and a clear sign that the adjustments are working. Breaking further into the 190s feels good, but even better is how I’m looking in the progress pictures. The new diet has been going smoothly, energy is stable, digestion is on point, and visually I’m starting to look noticeably tighter day by day. I started with the Bodymasters shoulder press. I focused on controlled reps and strong lockouts, really driving tension through the delts without letting momentum take over. Strength is still holding, which tells me we’re preserving muscle while body fat continues to come down.

After presses, I moved into the Icarian lateral raise machine. This was all about constant tension and clean execution, slow negatives and hard contractions at the top. The pump was solid, and the shoulders are starting to pop more, especially in the side delts as conditioning improves.

The new diet adjustments seem to be hitting perfectly. Weight is trending down, fullness is still there, and the mirror confirms it, tighter midsection, better separation, and more detail showing through. Overall we’re moving in the right direction.

Stay locked in, iron family — let’s keep stacking these wins

 

[dbravo3]

Current weight: 198.7 lbs

Workout: Back

Panatta T bar row - 3 sets, 8-10 reps
Pendulum low row- 3 sets, 8-10 reps
Nautilus pullover machine- 3 sets, 10-12 reps
Strive lat pulldown- 3 sets,10-12 reps

Cardio: 30 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C

Notes:

Weight came in at 198.7 lbs this morning, and today’s session was back. We started with the Panatta T-bar row, focusing on driving the elbows back and keeping the torso stable to really load the mid-back. Strength is still there, and the contraction felt strong and controlled. From there, we moved into the Nautilus pullover, emphasizing a deep stretch and full lat engagement without overusing the arms. I finished with the Strive lat pulldown, adjusting the resistance curve to match my strength profile and keeping constant tension throughout the set. The pump across the lats and mid-back was solid, and detail is starting to show more clearly as conditioning improves.

On the recovery side, things are improving as well. The night sweats have stopped, which is a big win. I recently incorporated 1g of L-tryptophan before bed to help support serotonin production and improve sleep quality, and it seems to be helping. Sleep feels deeper and more consistent, which is crucial as we continue to push.

The new diet adjustments seem to be hitting perfectly. Weight is trending down, fullness is still there, and the mirror confirms it, tighter midsection, better separation, and more detail showing through. Overall we’re moving in the right direction. Between the new low weigh-ins, improved recovery, and tighter progress photos, everything is moving in the right direction.

Happy hump day, iron family — let’s keep progressing toward our goals.

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[dbravo3]

Current weight: 197.8 lbs

Workout: Rest day/meal prep day


Cardio: 45 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C

Notes:

Weight came in at 197.8 lbs this morning, and today’s session was a rest day/meal prep day. Weight is trending down, fullness is still there, and the mirror confirms it. Overall we’re moving in the right direction. Between the new low weigh-ins, improved recovery, and tighter progress photos, everything is lining up. After work I went ahead and meal prepped flank steak and chicken breast for the week so everything is locked in and ready to go.

Deload starts next Monday. We’re keeping calories and cardio exactly where they are, no changes. The goal is to reduce systemic fatigue, let inflammation come down, and allow the body to resensitize while still driving fat loss at the same pace. Sometimes pulling back just a bit is what allows the next push to hit even harder.

US pharmacies is also running a Valentines day sale starting on 2/13 and ending on 2/15. Stock up on gear essentials while the deal last. I already put in an order for Mast P and Tren E.

Enjoy the rest of the week iron family — let’s keep progressing toward our goals.

 

[dbravo3]

Current weight: 197.9 lbs

Workout: Quads

• Nebula leg press - 3 sets, 8-10 reps
• Body masters Hack quat- 3 sets, 8-10 reps
• Life fitness iso lateral leg press- 3 sets, 10-12 reps
• Life fitness leg extension - 3 sets,12-15 reps

Cardio: 30 minutes AM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C

Notes:

Weight came in at 197.9 lbs this morning, was quads, and we pushed it. We started with the Nebula leg press, slow controlled reps, driving knees out and keeping constant tension. Worked up to some heavy top sets while keeping form locked in. From there we moved into the Body Masters hack squat, which is humbling every time. Deep range, controlled negatives, and really focusing on keeping the quads loaded without shifting into hips. Finished with the Life Fitness leg extension, squeezing hard at the top and holding each rep to flood the muscle. The pump was borderline painful. This is exactly what we want. Sweep is starting to look more pronounced and separation through the outer quad is improving.

Today was also a high-carb refeed day. I had around 700 grams of carbs. Most of it came from sushi rice, rice cakes, pineapples, rice krispies ceral, and cream of rice pancakes. Clean, digestible, and easy to push up without GI stress. Muscles felt full all day, and training performance reflected it. The mirror is showing that we’re filling out while still tightening up.

US Pharmacies is running a Presidents day sale ending on 2/16. I posted a photo of products that are on sale. If you’re planning ahead, now’s the time to get what you need stocked up.

Enjoy the weekend iron family — let’s keep progressing toward our goals.

 

[dbravo3]

Current weight: 197.8 lbs

Workout: Quads

Nebula leg press - 3 sets, 8-10 reps
Body masters Hack quat- 3 sets, 8-10 reps
Life fitness iso lateral leg press- 3 sets, 10-12 reps
Life fitness leg extension - 3 sets,12-15 reps


Cardio: 45 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C

Notes:

Weight came in at 197.8 lbs this morning and we’ve officially started deload week.The primary focus is recovery while maintaining momentum. Calories will stay steady at our base of 2700 per day, no changes there. Instead of pulling food, we’re increasing cardio to 45 minutes of light walking daily to keep fat loss moving without adding systemic stress. Training intensity will taper down to allow inflammation to drop and recovery to catch up. The cycle will remain the same as the prior weeks, no adjustments there. Consistency is key.

We’re also incorporating morning vacuums on an empty stomach to improve core control and tighten the waistline. Small daily habits add up, especially this close to stage prep.

Everything is calculated. Recover, reset, and come back sharper.

Enjoy the week, iron family—progress doesn’t stop.

 

[dbravo3]

Current weight: 197.8 lbs

Workout: Deload week

Cardio: 45 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C

Notes:

Weight came in at 197.8 lbs this morning. Today marked day 2 of deload week. Calories are staying steady at our base of 2700 per day, no changes there. After work, we took advantage of the nice weather and knocked out 45 minutes of cardio outside. Nothing crazy, just steady, controlled walking, letting the body move and recover while still keeping output high. The fresh air definitely hits different compared to treadmill sessions. Lower stress, better recovery, same objective: stay on track.

We also hit the grocery store and stocked up on the staples, chicken, salmon, and flank steak. Keeping the fridge loaded with quality protein makes execution automatic. No guesswork, no scrambling. Just prep, cook, repeat.

Vacuum work continued this morning and even again in the shower. The goal right now is mastering control, rib cage down, transverse abdominis engaged, breathing controlled. A tighter midsection isn’t just about fat loss; it’s about daily practice. The more we rehearse it now, the more natural it will be on stage.

Everything is calculated. Recover, reset, and come back sharper.

Enjoy the week, iron family—progress doesn’t stop.

 

[dbravo3]

Current weight: 197.4 lbs

Workout: Deload week

Cardio: 45 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332

Notes:
Weight came in at 197.4 lbs this morning and today is day 3 of deload week. After work I fired up the Blackstone and cooked up flank steak and chicken, keeping things simple and dialed in. I also baked some salmon in the oven to rotate fats and keep meals from getting monotonous. Protein quality stays high, digestion stays smooth, and adherence stays easy. When prep gets deeper, having these systems in place makes everything automatic.

I'm still practicing vacuum training daily fasted in the mornings. I’m focusing specifically on how it translates to the front double bicep pose. The goal is to control the waist while flaring the lats and keeping the rib cage down so the taper looks exaggerated. A tight midsection can completely change the look of that shot. It’s not just about being lean, it’s about commanding the pose. Every morning session is another rep toward that sharper silhouette.

SLUPP 332 has been titrated up to 5mg daily. The increase has been gradual and calculated, allowing me to assess tolerance and response along the way. As we continue pushing fat loss while maintaining fullness, these adjustments are strategic.

Iron family, we’re building something special.

 

[dbravo3]

Current weight: 196.9 lbs

Workout: Deload week

Cardio: 45 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332

Notes:

Weight came in at 196.9 lbs this morning and today marked day 4 of deload week. The scale is trending exactly where it should, slow, controlled, no drastic drops. That tells me recovery is doing its job while momentum stays intact.

Since the weather was good, we took cardio outdoors and knocked out 45 minutes of steady walking after work. There’s something different about getting that movement in outside versus on a treadmill. Lower stress, better headspace, and it honestly makes the deload feel intentional instead of forced. Heart rate stayed controlled, just enough to keep fat loss moving without digging a deeper recovery hole. Post-cardio, I spent some time on active recovery with the Therabody massage gun. Quads, hamstrings, glutes, lats, really focusing on areas that have been under the most tension these past training blocks. I can feel inflammation dropping this week. Joints feel smoother and systemic fatigue is coming down.

Diet has stayed tight. No deviations. Same structure, same timing, same quality. Protein is high, carbs are consistent, fats are controlled. At this stage, consistency is everything. Keeping calories steady while increasing daily movement has allowed us to keep bodyweight trending without sacrificing fullness. Vacuum training is still happening every single morning fasted, and again post-cardio in the shower. That second round when you’re slightly depleted hits differently. The goal is automatic waist control under fatigue. On stage, you don’t get a redo. The waist has to stay tight even when you’re breathing hard under lights.

Deload week isn’t “backing off.” It’s sharpening the blade before we swing harder.

Iron family, recovery is productive. We’re tightening things up mentally and physically. The next push is going to be strong.

 

[dbravo3]

Workout: Deload week

Cardio: 45 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332

Notes:

Weight came in at 196.9 lbs this morning and today marks day 5 of deload week. The trend continues exactly how we want it.We kept the routine consistent with 45 minutes of outdoor cardio again. The fresh air and steady pace have honestly become one of the best parts of this deload.It keeps cortisol lower, clears the mind after work, and allows recovery to actually happen instead of just pretending we’re recovering. Steps are high, stress is low, and output is intentional.

Vacuum training is still happening fasted in the AM an post cardio in the shower. Every rep is practice for the front double and relaxed poses under stage lights. We got the results back from the recent sleep study, and it confirmed the need for a CPAP. That will be ordered next week. Honestly, this might be one of the most important upgrades of prep. Better oxygenation at night means deeper recovery, improved HRV, lower resting heart rate, and better hormonal balance overall. If we can improve sleep quality consistently, everything else improves. Recovery isn’t just food and training; it’s what happens when the lights go out.

Deload week is almost complete, and I can feel the system recharging. Next week we ramp back up refreshed, tighter, and more precise.

Iron family, small daily wins stack up. Stay consistent. Stay intentional. We’re building this the right way.

 

[dbravo3]

Current weight: 196.7 lbs

Workout: Deload week

Cardio: 45 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332

Notes:
Weight came in at 196.7 lbs this morning, marking day 6 of deload week. The trend continues exactly how we want it, steady, controlled, no sharp drops. That tells me we’re preserving muscle while allowing fatigue to dissipate. This is what productive recovery looks like. We kept cardio locked in at 45 minutes, staying consistent with the outdoor walks. At this point it’s become part of the rhythm. It’s amazing how much better recovery feels when you’re not constantly redlining intensity. Cortisol stays lower, joints feel better, and mentally I feel sharp.

We also made a Costco run to stock up for the next two weeks. Protein sources are covered, plenty of chicken, flank steak, and salmon along with staples like rice, potatoes, and hummus to keep carbs consistent and digestion predictable. When prep gets deeper, structure is everything. If the environment is set up correctly, execution becomes automatic.

With the sleep study confirming the need for a CPAP, I’m looking forward to getting that implemented next week. In the meantime, I’m planning to incorporate magnesium bisglycinate at night to help improve sleep depth and relaxation. Quality sleep is the foundation for everything right now.
Deload week is nearly wrapped, and I can feel the system recalibrating. Inflammation is down, motivation is high, and we’re positioned to ramp intensity back up with purpose.

Also, US Pharmacies is currently running a weekend promotion on Test Cypionate and Test Enanthate, with both priced at $35 per vial. If you’re planning ahead, it may be a good time to stock up while the deal lasts.

Iron family enjoy the weekend. Stay disciplined, stay focused.

 

[dbravo3]

Current weight: 196.7 lbs

Workout: Deload week

Cardio: 45 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332

Notes:

As we wrap up deload week, today started with 45 minutes of fasted cardio, keeping the same steady pace and controlled output. There’s something powerful about moving first thing in the morning before food, it sharpens focus and reinforces discipline. Post-cardio, I went straight into vacuum practice. Fasted, slightly depleted, and focused on full control of the midsection. Pulling the waist in, keeping the rib cage down, and maintaining calm breathing under tension. These small daily reps are what will separate a good look from a polished one on stage.

Recovery-wise, I can genuinely feel the difference compared to previous training blocks where I skipped deloads. Joints feel refreshed, inflammation is down, and mentally I’m hungry to push again. This week wasn’t about doing less, it was about doing what matters most with precision.

Outside of training, I wrapped up a few assignments for school, which feels good heading into the next week. Staying on top of coursework while prepping isn’t always easy, but structure in one area reinforces discipline in the others. Life threw a small curveball yesterday when the driver-side tire blew out on my car, so I went ahead and ordered a full new set. Situations like that are reminders that preparation extends beyond the gym. Handle problems quickly, stay calm, move forward.

With deload week closing out, the system feels recalibrated. Sleep optimization is next with the CPAP coming soon and magnesium bisglycinate being added at night. The goal now is to transition back into higher intensity training refreshed, recovered, and ready to execute.

US Pharmacies is still running a weekend promotion on Test Cypionate and Test Enanthate. Stock up while the deal last as they are the best UGL on the market.

Iron family — enjoy the weekend. Stay disciplined, stay focused.

 

[dbravo3]

Current weight: 196.4 lbs

Workout: Deload week

Cardio: 45 minutes PM

Daily diet:

Meal 1: 2 large whole eggs, 50g Grammas Strawberry flavor Bowl O’Gainz , 1 scoop Whey protein Isolate


Protein: 41g
Carbs: 42g
Fats: 10g

Calories: ~430

Meal 2: 200g chicken breast, 250g Diced potatoes, 5g avocado oil, 30g hummus

Protein: 52g
Carbs: 65g
Fats: 21g

Calories: ~660

Meal 3 Pre/Intra: 1 Scoop HBCD, 3 Quaker caramel corn rice cakes, 20g natural peanut butter

Protein: 8g
Carbs: 55g
Fats: 10g

Calories: ~390

Meal 4: 170g salmon fillet, 225g Jasmine rice, 30g hummus, 150g fresh pineapple

Protein: 41g
Carbs: 85g
Fats: 26g

Calories: ~740

Meal 5: 170g flank steak , 200g Jasmine rice, 30g hummus, 1 scoops Beef protein isolate
Protein: 73g
Carbs: 28g
Fats: 15g

Calories: ~480

Daily Totals:

Protein: 215g
Carbs: 275g
Fats: 82g

Calories: ~2700

Supplements:

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


Gear:

600mg Test Cypionate
200mg Primo E
200mg Mast Prop
6IU HGH (daily split 3IU AM/ 3IU PM)
4mg Retatrutide
2mg MOTS C
5mg SLUPP 332

Notes:

Today marks the final day of deload week, and we closed it out with intention. We completed our last round of active recovery work, followed by 45 minutes of steady cardio to keep movement high without adding unnecessary stress. The pace stayed controlled, breathing steady, and the goal remained the same, promote recovery while maintaining momentum.

Vacuum training stayed consistent as well. Fasted in the morning and again post-cardio in the shower. At this point, it’s automatic. Pulling the waist in, controlling the rib cage, flaring the lats, building that mind-muscle connection so it holds under pressure. Stage conditioning isn’t just about leanness; it’s about control. These daily reps are sharpening that control.

On the sleep front, we added another tool to the toolbox. An anti-snoring device designed to help prevent the tongue from collapsing backward during sleep. With the CPAP on the way and magnesium bisglycinate being incorporated at night, the focus is clear: optimize recovery from every angle. Better oxygenation and deeper sleep mean better hormone regulation, improved recovery, and more productive training sessions once intensity ramps back up.

This deload wasn’t about stepping back. It was about recalibrating. Inflammation is down, joints feel good, energy is stable, and motivation is high. The system feels reset and ready to push. Now we transition back into higher intensity work with purpose.

Tomorrow is the last day to take advantage of the Test E and Test C sale going on at US pharmacies. Stock up while you can as this deal is unbeatable.

Iron family — stay disciplined, stay focused, and take recovery as seriously as you take training. That’s how we build something sustainable.