Approved Log Cut Cycle Log - going below 8% bodyfat

AVMetal_mulisha · Jan 20, 2026

This morning's update;

Didn't pin MOTSC this morning as I woke up late, onwards to tomorrow though!

Photo's attached below.

Did not complete bent over rows as recovery not there post last nights workout.
30 min LISS walk post workout again, 5.2KM/H at 8% incline.

No music today, just Podcast: Diary of a CEO.

Sleep was a bit of hit and miss; woke up 3 times to pee. 6hour sleep.
Mentally feeling great on point and loving life atm.

Cable Pullover

Set 1: 35 kg × 12 reps
Set 2: 42.5 kg × 14 reps
Set 3: 42.5 kg × 10 reps
Set 4: 35 kg × 12 reps

Close Grip Seated Row

Set 1: 50 kg × 12 reps
Set 2: 80 kg × 12 reps
Set 3: 70 kg × 10 reps
Set 4: 70 kg × 12 reps

Pec Deck Rear Delt Fly

Set 1: 40 kg × 12 reps
Set 2: 42.5 kg × 12 reps
Set 3: 42.5 kg × 12 reps
Set 4: 42.5 kg × 12 reps

Chest Supported Wide Grip Row

Set 1: 70 kg × 12 reps
Set 2: 60 kg × 12 reps

LevButlerov · Jan 21, 2026

AVMetal_mulisha said:
This morning's update;

Didn't pin MOTSC this morning as I woke up late, onwards to tomorrow though!

Photo's attached below.

Did not complete bent over rows as recovery not there post last nights workout.
30 min LISS walk post workout again, 5.2KM/H at 8% incline.

No music today, just Podcast: Diary of a CEO.

Sleep was a bit of hit and miss; woke up 3 times to pee. 6hour sleep.
Mentally feeling great on point and loving life atm.

Cable Pullover

Set 1: 35 kg × 12 reps

Set 2: 42.5 kg × 14 reps

Set 3: 42.5 kg × 10 reps

Set 4: 35 kg × 12 reps

Close Grip Seated Row

Set 1: 50 kg × 12 reps

Set 2: 80 kg × 12 reps

Set 3: 70 kg × 10 reps

Set 4: 70 kg × 12 reps

Pec Deck Rear Delt Fly

Set 1: 40 kg × 12 reps

Set 2: 42.5 kg × 12 reps

Set 3: 42.5 kg × 12 reps

Set 4: 42.5 kg × 12 reps

Chest Supported Wide Grip Row

Set 1: 70 kg × 12 reps

Set 2: 60 kg × 12 reps

you're looking good in the pic, nice abs good thick arms and love your chest

@AVMetal_mulisha wide grip row very n ice 70kg

Mobster · Jan 22, 2026

Diary of a CEO

Less him now and more his guests

stevesmi · Jan 22, 2026

AVMetal_mulisha said:
This morning's update;

Didn't pin MOTSC this morning as I woke up late, onwards to tomorrow though!

Photo's attached below.

Did not complete bent over rows as recovery not there post last nights workout.
30 min LISS walk post workout again, 5.2KM/H at 8% incline.

No music today, just Podcast: Diary of a CEO.

Sleep was a bit of hit and miss; woke up 3 times to pee. 6hour sleep.
Mentally feeling great on point and loving life atm.

Cable Pullover

Set 1: 35 kg × 12 reps

Set 2: 42.5 kg × 14 reps

Set 3: 42.5 kg × 10 reps

Set 4: 35 kg × 12 reps

Close Grip Seated Row

Set 1: 50 kg × 12 reps

Set 2: 80 kg × 12 reps

Set 3: 70 kg × 10 reps

Set 4: 70 kg × 12 reps

Pec Deck Rear Delt Fly

Set 1: 40 kg × 12 reps

Set 2: 42.5 kg × 12 reps

Set 3: 42.5 kg × 12 reps

Set 4: 42.5 kg × 12 reps

Chest Supported Wide Grip Row

Set 1: 70 kg × 12 reps

Set 2: 60 kg × 12 reps

@AVMetal_mulisha mots-c i have my gf on. i have her using it 3x a week now, and not daily. seems like you are trying to hit it daily which is awesome but pricey

ceo · Jan 22, 2026

AVMetal_mulisha said:
This morning's update;

Didn't pin MOTSC this morning as I woke up late, onwards to tomorrow though!

Photo's attached below.

Did not complete bent over rows as recovery not there post last nights workout.
30 min LISS walk post workout again, 5.2KM/H at 8% incline.

No music today, just Podcast: Diary of a CEO.

Sleep was a bit of hit and miss; woke up 3 times to pee. 6hour sleep.
Mentally feeling great on point and loving life atm.

Cable Pullover

Set 1: 35 kg × 12 reps

Set 2: 42.5 kg × 14 reps

Set 3: 42.5 kg × 10 reps

Set 4: 35 kg × 12 reps

Close Grip Seated Row

Set 1: 50 kg × 12 reps

Set 2: 80 kg × 12 reps

Set 3: 70 kg × 10 reps

Set 4: 70 kg × 12 reps

Pec Deck Rear Delt Fly

Set 1: 40 kg × 12 reps

Set 2: 42.5 kg × 12 reps

Set 3: 42.5 kg × 12 reps

Set 4: 42.5 kg × 12 reps

Chest Supported Wide Grip Row

Set 1: 70 kg × 12 reps

Set 2: 60 kg × 12 reps

@AVMetal_mulisha bros, is Diary of a CEO about me and my life ha ha. Good job on the training. I like the cable pullover; that's a good way to hit the training.

Ulter · Jan 22, 2026

AVMetal_mulisha said:
This morning's update;

Didn't pin MOTSC this morning as I woke up late, onwards to tomorrow though!

Photo's attached below.

Did not complete bent over rows as recovery not there post last nights workout.
30 min LISS walk post workout again, 5.2KM/H at 8% incline.

No music today, just Podcast: Diary of a CEO.

Sleep was a bit of hit and miss; woke up 3 times to pee. 6hour sleep.
Mentally feeling great on point and loving life atm.

Cable Pullover

Set 1: 35 kg × 12 reps

Set 2: 42.5 kg × 14 reps

Set 3: 42.5 kg × 10 reps

Set 4: 35 kg × 12 reps

Close Grip Seated Row

Set 1: 50 kg × 12 reps

Set 2: 80 kg × 12 reps

Set 3: 70 kg × 10 reps

Set 4: 70 kg × 12 reps

Pec Deck Rear Delt Fly

Set 1: 40 kg × 12 reps

Set 2: 42.5 kg × 12 reps

Set 3: 42.5 kg × 12 reps

Set 4: 42.5 kg × 12 reps

Chest Supported Wide Grip Row

Set 1: 70 kg × 12 reps

Set 2: 60 kg × 12 reps

Cable pullover and close grip seated row are really nice. @AVMetal_mulisha and the chest-supported wide grip row is also excellent. I like it overall.

ROIDDERS · Jan 22, 2026

AVMetal_mulisha said:
This morning's update;

Didn't pin MOTSC this morning as I woke up late, onwards to tomorrow though!

Photo's attached below.

Did not complete bent over rows as recovery not there post last nights workout.
30 min LISS walk post workout again, 5.2KM/H at 8% incline.

No music today, just Podcast: Diary of a CEO.

Sleep was a bit of hit and miss; woke up 3 times to pee. 6hour sleep.
Mentally feeling great on point and loving life atm.

Cable Pullover

Set 1: 35 kg × 12 reps

Set 2: 42.5 kg × 14 reps

Set 3: 42.5 kg × 10 reps

Set 4: 35 kg × 12 reps

Close Grip Seated Row

Set 1: 50 kg × 12 reps

Set 2: 80 kg × 12 reps

Set 3: 70 kg × 10 reps

Set 4: 70 kg × 12 reps

Pec Deck Rear Delt Fly

Set 1: 40 kg × 12 reps

Set 2: 42.5 kg × 12 reps

Set 3: 42.5 kg × 12 reps

Set 4: 42.5 kg × 12 reps

Chest Supported Wide Grip Row

Set 1: 70 kg × 12 reps

Set 2: 60 kg × 12 reps

@AVMetal_mulisha I'm curious to see how you make out with the MOTSC. Hopefully your workouts improve and your mental clarity improves. Make sure you update us and let us know.

2Thick · Jan 22, 2026

AVMetal_mulisha said:
This morning's update;

Didn't pin MOTSC this morning as I woke up late, onwards to tomorrow though!

Photo's attached below.

Did not complete bent over rows as recovery not there post last nights workout.
30 min LISS walk post workout again, 5.2KM/H at 8% incline.

No music today, just Podcast: Diary of a CEO.

Sleep was a bit of hit and miss; woke up 3 times to pee. 6hour sleep.
Mentally feeling great on point and loving life atm.

Cable Pullover

Set 1: 35 kg × 12 reps

Set 2: 42.5 kg × 14 reps

Set 3: 42.5 kg × 10 reps

Set 4: 35 kg × 12 reps

Close Grip Seated Row

Set 1: 50 kg × 12 reps

Set 2: 80 kg × 12 reps

Set 3: 70 kg × 10 reps

Set 4: 70 kg × 12 reps

Pec Deck Rear Delt Fly

Set 1: 40 kg × 12 reps

Set 2: 42.5 kg × 12 reps

Set 3: 42.5 kg × 12 reps

Set 4: 42.5 kg × 12 reps

Chest Supported Wide Grip Row

Set 1: 70 kg × 12 reps

Set 2: 60 kg × 12 reps

Your abs are looking absolutely smoking man. Great job on this training. I love me a nice rowing session. @AVMetal_mulisha

HarleyGuy · Jan 22, 2026

stevesmi said:
@AVMetal_mulisha mots-c i have my gf on. i have her using it 3x a week now, and not daily. seems like you are trying to hit it daily which is awesome but pricey

How does your GF like it @stevesmi I have HarleyGirl on it too.

HarleyGuy · Jan 22, 2026

AVMetal_mulisha said:
This morning's update;

Didn't pin MOTSC this morning as I woke up late, onwards to tomorrow though!

Photo's attached below.

Did not complete bent over rows as recovery not there post last nights workout.
30 min LISS walk post workout again, 5.2KM/H at 8% incline.

No music today, just Podcast: Diary of a CEO.

Sleep was a bit of hit and miss; woke up 3 times to pee. 6hour sleep.
Mentally feeling great on point and loving life atm.

Cable Pullover

Set 1: 35 kg × 12 reps

Set 2: 42.5 kg × 14 reps

Set 3: 42.5 kg × 10 reps

Set 4: 35 kg × 12 reps

Close Grip Seated Row

Set 1: 50 kg × 12 reps

Set 2: 80 kg × 12 reps

Set 3: 70 kg × 10 reps

Set 4: 70 kg × 12 reps

Pec Deck Rear Delt Fly

Set 1: 40 kg × 12 reps

Set 2: 42.5 kg × 12 reps

Set 3: 42.5 kg × 12 reps

Set 4: 42.5 kg × 12 reps

Chest Supported Wide Grip Row

Set 1: 70 kg × 12 reps

Set 2: 60 kg × 12 reps

I'm officially mad at you, you have EIGHT abs! LOL

AVMetal_mulisha · Jan 22, 2026

stevesmi said:
@AVMetal_mulisha mots-c i have my gf on. i have her using it 3x a week now, and not daily. seems like you are trying to hit it daily which is awesome but pricey

I've got just enough for the rest of my cut - 2 vials, running it at either 1 or 2mg depending on the days demands and also split the dosage up. If I do legs and BJJ I'd do 1 + 1. I also don't use on rest days.

AVMetal_mulisha · Jan 22, 2026

HarleyGuy said:
I'm officially mad at you, you have EIGHT abs! LOL

hahaha nah I'm not happy with where I'm at yet, aim is to get D*CK skin shredded, then I'll be happy. I have about a month of the cut left so sticking to the plan!

AVMetal_mulisha · Jan 22, 2026

ROIDDERS said:
@AVMetal_mulisha I'm curious to see how you make out with the MOTSC. Hopefully your workouts improve and your mental clarity improves. Make sure you update us and let us know.

I've only taken the MOTSC once now, so can't comment on mental clarity. What I will say that I do have endless energy with the mito stacks I've been on, at times it's a bit jittery but all in all it's great!

Do I think it's a game changer that everyone has it made out to be for fat loss? Probably not, if I compare the difference GLP1 has made for me vs Mito, GLP1 for me and my obsession with food has been the biggest change.

stevesmi · Jan 22, 2026

AVMetal_mulisha said:
I've got just enough for the rest of my cut - 2 vials, running it at either 1 or 2mg depending on the days demands and also split the dosage up. If I do legs and BJJ I'd do 1 + 1. I also don't use on rest days.

nice i'm gonna keep an eye out. these types of peptides are just now hitting the US market so i'm finally able to aquire them. seems like the aussies get this stuff before we do likely due to your promixity to asia

stevesmi · Jan 22, 2026

HarleyGuy said:
How does your GF like it @stevesmi I have HarleyGirl on it too.

She took it before bed and she couldn't sleep all night so I'm having her take it just in the morning. I'm not sure if she likes it yet but so far I think it's helping.

ROIDDERS · Jan 23, 2026

AVMetal_mulisha said:
I've only taken the MOTSC once now, so can't comment on mental clarity. What I will say that I do have endless energy with the mito stacks I've been on, at times it's a bit jittery but all in all it's great!

Do I think it's a game changer that everyone has it made out to be for fat loss? Probably not, if I compare the difference GLP1 has made for me vs Mito, GLP1 for me and my obsession with food has been the biggest change.

I would think if you get that jittery, it means you should probably lower the dose a little bit.

ballin2504 · Jan 23, 2026

AVMetal_mulisha said:
This morning's update;

Didn't pin MOTSC this morning as I woke up late, onwards to tomorrow though!

Photo's attached below.

Did not complete bent over rows as recovery not there post last nights workout.
30 min LISS walk post workout again, 5.2KM/H at 8% incline.

No music today, just Podcast: Diary of a CEO.

Sleep was a bit of hit and miss; woke up 3 times to pee. 6hour sleep.
Mentally feeling great on point and loving life atm.

Cable Pullover

Set 1: 35 kg × 12 reps

Set 2: 42.5 kg × 14 reps

Set 3: 42.5 kg × 10 reps

Set 4: 35 kg × 12 reps

Close Grip Seated Row

Set 1: 50 kg × 12 reps

Set 2: 80 kg × 12 reps

Set 3: 70 kg × 10 reps

Set 4: 70 kg × 12 reps

Pec Deck Rear Delt Fly

Set 1: 40 kg × 12 reps

Set 2: 42.5 kg × 12 reps

Set 3: 42.5 kg × 12 reps

Set 4: 42.5 kg × 12 reps

Chest Supported Wide Grip Row

Set 1: 70 kg × 12 reps

Set 2: 60 kg × 12 reps

@avmetal_melisha great update brother. Your putting in some awesome work

RoySimpson · Jan 23, 2026

AVMetal_mulisha said:
This morning's update;

Didn't pin MOTSC this morning as I woke up late, onwards to tomorrow though!

Photo's attached below.

Did not complete bent over rows as recovery not there post last nights workout.
30 min LISS walk post workout again, 5.2KM/H at 8% incline.

No music today, just Podcast: Diary of a CEO.

Sleep was a bit of hit and miss; woke up 3 times to pee. 6hour sleep.
Mentally feeling great on point and loving life atm.

Cable Pullover

Set 1: 35 kg × 12 reps

Set 2: 42.5 kg × 14 reps

Set 3: 42.5 kg × 10 reps

Set 4: 35 kg × 12 reps

Close Grip Seated Row

Set 1: 50 kg × 12 reps

Set 2: 80 kg × 12 reps

Set 3: 70 kg × 10 reps

Set 4: 70 kg × 12 reps

Pec Deck Rear Delt Fly

Set 1: 40 kg × 12 reps

Set 2: 42.5 kg × 12 reps

Set 3: 42.5 kg × 12 reps

Set 4: 42.5 kg × 12 reps

Chest Supported Wide Grip Row

Set 1: 70 kg × 12 reps

Set 2: 60 kg × 12 reps

@AVMetal_mulisha Looking great bro! Hard work paying off right here!

AVMetal_mulisha · Jan 24, 2026

24th January log

Big day of training.

Back in to BJJ Saturdays. 60 mins today with heavy emphasis on sparring

Followed by;

Cable High Y (rear delt / upper back)
6.25 kg × 15
6.8 kg × 12
7.22 kg × 12

Plate Loaded Chest Fly
54 kg × 12 (≈5 RIR – warm-up)
70.5 kg × 12 (≈3 RIR)
82 kg × 10 (0 RIR)
77.5 kg × 10 (0 RIR)

Plate Loaded Incline Press
40 kg × 12 (≈5 RIR – warm-up)
60 kg × 10 (≈1 RIR)
50 kg × 12 (≈1 RIR)
50 kg × 10 (0 RIR)

Cable Pullover
27.5 kg × 12 (≈2 RIR)
27.5 kg × 12 (≈2 RIR)
35 kg × 12 (0 RIR)
35 kg × 12 (≈1 RIR)

Cable Triceps Cross Extension
8.75 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (completed)

EZ-Bar Skull Crushers
20 kg × 15 (≈3 RIR – warm-up)
25 kg × 12 (≈2 RIR)
25 kg × 12 (0 RIR)

Pump feeling on point today and managed to get about 11k steps in.

On point with diet with some photos attached

No music or podcasts today.

LevButlerov · Jan 24, 2026

AVMetal_mulisha said:
24th January log

Big day of training.

Back in to BJJ Saturdays. 60 mins today with heavy emphasis on sparring

Followed by;

Cable High Y (rear delt / upper back)
6.25 kg × 15
6.8 kg × 12
7.22 kg × 12

Plate Loaded Chest Fly
54 kg × 12 (≈5 RIR – warm-up)
70.5 kg × 12 (≈3 RIR)
82 kg × 10 (0 RIR)
77.5 kg × 10 (0 RIR)

Plate Loaded Incline Press
40 kg × 12 (≈5 RIR – warm-up)
60 kg × 10 (≈1 RIR)
50 kg × 12 (≈1 RIR)
50 kg × 10 (0 RIR)

Cable Pullover
27.5 kg × 12 (≈2 RIR)
27.5 kg × 12 (≈2 RIR)
35 kg × 12 (0 RIR)
35 kg × 12 (≈1 RIR)

Cable Triceps Cross Extension
8.75 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (completed)

EZ-Bar Skull Crushers
20 kg × 15 (≈3 RIR – warm-up)
25 kg × 12 (≈2 RIR)
25 kg × 12 (0 RIR)

Pump feeling on point today and managed to get about 11k steps in.

On point with diet with some photos attached

No music or podcasts today.

back looks good pumped

nice arms and clean ripped abs
steak meal on point, WIN!
82 on chest fly you're doing well too! @AVMetal_mulisha

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67

Allupfromhere · Jan 24, 2026

AVMetal_mulisha said:
24th January log

Big day of training.

Back in to BJJ Saturdays. 60 mins today with heavy emphasis on sparring

Followed by;

Cable High Y (rear delt / upper back)
6.25 kg × 15
6.8 kg × 12
7.22 kg × 12

Plate Loaded Chest Fly
54 kg × 12 (≈5 RIR – warm-up)
70.5 kg × 12 (≈3 RIR)
82 kg × 10 (0 RIR)
77.5 kg × 10 (0 RIR)

Plate Loaded Incline Press
40 kg × 12 (≈5 RIR – warm-up)
60 kg × 10 (≈1 RIR)
50 kg × 12 (≈1 RIR)
50 kg × 10 (0 RIR)

Cable Pullover
27.5 kg × 12 (≈2 RIR)
27.5 kg × 12 (≈2 RIR)
35 kg × 12 (0 RIR)
35 kg × 12 (≈1 RIR)

Cable Triceps Cross Extension
8.75 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (completed)

EZ-Bar Skull Crushers
20 kg × 15 (≈3 RIR – warm-up)
25 kg × 12 (≈2 RIR)
25 kg × 12 (0 RIR)

Pump feeling on point today and managed to get about 11k steps in.

On point with diet with some photos attached

No music or podcasts today.

Looking awesome brother, back is thick and arms looking jacked as!
Ez bar skulls are one of my all time favs too!!

Coolguy · Jan 24, 2026

Brother you're looking mental

super strong for sure

AVMetal_mulisha · Jan 24, 2026

Allupfromhere said:
Looking awesome brother, back is thick and arms looking jacked as!
Ez bar skulls are one of my all time favs too!!

Yeah it's been years since I've done them tbh. So it's been fun having them back in the program!

LH5515 · Jan 24, 2026

AVMetal_mulisha said:
24th January log

Big day of training.

Back in to BJJ Saturdays. 60 mins today with heavy emphasis on sparring

Followed by;

Cable High Y (rear delt / upper back)
6.25 kg × 15
6.8 kg × 12
7.22 kg × 12

Plate Loaded Chest Fly
54 kg × 12 (≈5 RIR – warm-up)
70.5 kg × 12 (≈3 RIR)
82 kg × 10 (0 RIR)
77.5 kg × 10 (0 RIR)

Plate Loaded Incline Press
40 kg × 12 (≈5 RIR – warm-up)
60 kg × 10 (≈1 RIR)
50 kg × 12 (≈1 RIR)
50 kg × 10 (0 RIR)

Cable Pullover
27.5 kg × 12 (≈2 RIR)
27.5 kg × 12 (≈2 RIR)
35 kg × 12 (0 RIR)
35 kg × 12 (≈1 RIR)

Cable Triceps Cross Extension
8.75 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (completed)

EZ-Bar Skull Crushers
20 kg × 15 (≈3 RIR – warm-up)
25 kg × 12 (≈2 RIR)
25 kg × 12 (0 RIR)

Pump feeling on point today and managed to get about 11k steps in.

On point with diet with some photos attached

No music or podcasts today.

Love this session brother. Great exercise selections and massive volume!!

Looking awesome and food on point. Keep it up big rig

AVMetal_mulisha · Jan 24, 2026

LH5515 said:
Love this session brother. Great exercise selections and massive volume!!

Looking awesome and food on point. Keep it up big rig

Thanks bro!! Hopefully can look like you one day!! Especially with your weight!!

LH5515 · Jan 24, 2026

AVMetal_mulisha said:
Thanks bro!! Hopefully can look like you one day!! Especially with your weight!!

Appreciate the kind words bro

I’ll keep grinding man to improve each day. Plenty I still need to work on

Trenhead3cc · Jan 24, 2026

Looking great bro! Abb genetics are fire, there is the start of the 8 pack trying to come through.
Meals are fantastic !

Kopite67 · Jan 24, 2026

AVMetal_mulisha said:
24th January log

Big day of training.

Back in to BJJ Saturdays. 60 mins today with heavy emphasis on sparring

Followed by;

Cable High Y (rear delt / upper back)
6.25 kg × 15
6.8 kg × 12
7.22 kg × 12

Plate Loaded Chest Fly
54 kg × 12 (≈5 RIR – warm-up)
70.5 kg × 12 (≈3 RIR)
82 kg × 10 (0 RIR)
77.5 kg × 10 (0 RIR)

Plate Loaded Incline Press
40 kg × 12 (≈5 RIR – warm-up)
60 kg × 10 (≈1 RIR)
50 kg × 12 (≈1 RIR)
50 kg × 10 (0 RIR)

Cable Pullover
27.5 kg × 12 (≈2 RIR)
27.5 kg × 12 (≈2 RIR)
35 kg × 12 (0 RIR)
35 kg × 12 (≈1 RIR)

Cable Triceps Cross Extension
8.75 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (completed)

EZ-Bar Skull Crushers
20 kg × 15 (≈3 RIR – warm-up)
25 kg × 12 (≈2 RIR)
25 kg × 12 (0 RIR)

Pump feeling on point today and managed to get about 11k steps in.

On point with diet with some photos attached

No music or podcasts today.

Just catching up here brother. Love the training program you have set, super volume there. Epic meal pics, steak looks amazing

. Going to watch your journey with interest bro

waggat · Jan 25, 2026

AVMetal_mulisha said:
24th January log

Big day of training.

Back in to BJJ Saturdays. 60 mins today with heavy emphasis on sparring

Followed by;

Cable High Y (rear delt / upper back)
6.25 kg × 15
6.8 kg × 12
7.22 kg × 12

Plate Loaded Chest Fly
54 kg × 12 (≈5 RIR – warm-up)
70.5 kg × 12 (≈3 RIR)
82 kg × 10 (0 RIR)
77.5 kg × 10 (0 RIR)

Plate Loaded Incline Press
40 kg × 12 (≈5 RIR – warm-up)
60 kg × 10 (≈1 RIR)
50 kg × 12 (≈1 RIR)
50 kg × 10 (0 RIR)

Cable Pullover
27.5 kg × 12 (≈2 RIR)
27.5 kg × 12 (≈2 RIR)
35 kg × 12 (0 RIR)
35 kg × 12 (≈1 RIR)

Cable Triceps Cross Extension
8.75 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (completed)

EZ-Bar Skull Crushers
20 kg × 15 (≈3 RIR – warm-up)
25 kg × 12 (≈2 RIR)
25 kg × 12 (0 RIR)

Pump feeling on point today and managed to get about 11k steps in.

On point with diet with some photos attached

No music or podcasts today.

Nice workout mate. The cable pullover, is that over tricep extension?

Looking really good in the photos! Your traps and arms look massive from behind hey.

AVMetal_mulisha · Jan 25, 2026

waggat said:
Nice workout mate. The cable pullover, is that over tricep extension?

Looking really good in the photos! Your traps and arms look massive from behind hey.

Osss thank you! Just a pump in that photo hahaha

Similar but I use it to target lats only. I do it seated on pull down w wide bar. Sit at the end of the (short) seat and pull the bar about 30cm in front of me. Focus totally on lat engagement

HarleyGuy · Jan 25, 2026

stevesmi said:
She took it before bed and she couldn't sleep all night so I'm having her take it just in the morning. I'm not sure if she likes it yet but so far I think it's helping.

Same with HarleyGirl... she needs it in the morning and finds it give her a bit of a boost through the afternoon crash that usually comes around 1pm. MOTS activates AMPK and enhances energy production so it made sense when she asked me for it in the morning and was finding it harder to fall asleep. I'm giving her 1mg around 10am ED. I think MOTS-C and BPC-157 are two of those ED forever peptides one can take, kinda like proviron.

HarleyGuy · Jan 25, 2026

AVMetal_mulisha said:
24th January log

Big day of training.

Back in to BJJ Saturdays. 60 mins today with heavy emphasis on sparring

Followed by;

Cable High Y (rear delt / upper back)
6.25 kg × 15
6.8 kg × 12
7.22 kg × 12

Plate Loaded Chest Fly
54 kg × 12 (≈5 RIR – warm-up)
70.5 kg × 12 (≈3 RIR)
82 kg × 10 (0 RIR)
77.5 kg × 10 (0 RIR)

Plate Loaded Incline Press
40 kg × 12 (≈5 RIR – warm-up)
60 kg × 10 (≈1 RIR)
50 kg × 12 (≈1 RIR)
50 kg × 10 (0 RIR)

Cable Pullover
27.5 kg × 12 (≈2 RIR)
27.5 kg × 12 (≈2 RIR)
35 kg × 12 (0 RIR)
35 kg × 12 (≈1 RIR)

Cable Triceps Cross Extension
8.75 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (0 RIR)
6.25 kg × 12 (completed)

EZ-Bar Skull Crushers
20 kg × 15 (≈3 RIR – warm-up)
25 kg × 12 (≈2 RIR)
25 kg × 12 (0 RIR)

Pump feeling on point today and managed to get about 11k steps in.

On point with diet with some photos attached

No music or podcasts today.

Great chest workout, super clean food and bro your triceps look freaky!! I like your look now you're wanting to drop a few % of BF though eh?

AVMetal_mulisha said:
60 mins today with heavy emphasis on sparring

60 mins of BJJ sparring and then "followed by" that workout, this is beast mode by definition. Great work!

AVMetal_mulisha · Jan 25, 2026

HarleyGuy said:
Great chest workout, super clean food and bro your triceps look freaky!! I like your look now you're wanting to drop a few % of BF though eh?

60 mins of BJJ sparring and then "followed by" that workout, this is beast mode by definition. Great work!

Thanks bro!

Yeah I want to get to circa 7/8% No fat around the mid section/ back. It's a childhood thing hahah mix between Rocky IV, Kickboxer, blood sport and being bullied when in high school. It's only taken 20 years however to get to this point..

Post the cut, aim is a slow long build

HarleyGuy · Jan 25, 2026

AVMetal_mulisha said:
It's a childhood thing hahah mix between Rocky IV, Kickboxer, blood sport and being bullied when in high school.

Bro I remember and LOVE all those movies! Bloodsport was the shit.... Chong Li!!

Remember when in Rocky IV they took his robe off after he got in the ring and he was all oiled up and for SURE was about 5%. As a kid I was like HOLY SHIT! I think Lundgren was probably more like 8-9%.

AVMetal_mulisha · Jan 25, 2026

HarleyGuy said:
Bro I remember and LOVE all those movies! Bloodsport was the shit.... Chong Li!!
Remember when in Rocky IV they took his robe off after he got in the ring and he was all oiled up and for SURE was about 5%. As a kid I was like HOLY SHIT! I think Lundgren was probably more like 8-9%.

Hahahha fuck yeh!!! You couldn't actually fight at 5% but fuck me did he have the best body I've ever seen.

HarleyGuy · Jan 25, 2026

AVMetal_mulisha said:
Hahahha fuck yeh!!! You couldn't actually fight at 5% but fuck me did he have the best body I've ever seen.

I know right, his abs were ridiculous! He gave up a lot of size in his upper body for that disrobing shot but his abs were INSANE!!

stevesmi · Jan 25, 2026

HarleyGuy said:
Same with HarleyGirl... she needs it in the morning and finds it give her a bit of a boost through the afternoon crash that usually comes around 1pm. MOTS activates AMPK and enhances energy production so it made sense when she asked me for it in the morning and was finding it harder to fall asleep. I'm giving her 1mg around 10am ED. I think MOTS-C and BPC-157 are two of those ED forever peptides one can take, kinda like proviron.

Especially if they're prone to that sort of thing and it messes with their sleep

HarleyGuy · Jan 25, 2026

stevesmi said:
Especially if they're prone to that sort of thing and it messes with their sleep

For sure yes. And she's very sensitive to anything that can mess up her sleep OR put her to sleep.

AVMetal_mulisha · Jan 26, 2026

Log for 26/1

Daily Steps from yesterday: 15K
Morning Fasted weight: 83.2kg down from a high this week of 84.2kg this week due to the implementation of GH at 2IU per day. Also change in diet since joining @R.AP resulting in more volume in stomach than prior.

Have ordered some BPC / TB and GHK-CU from @HeliosLabs

Felt on fire this morning, timing of everything was on point, pinning of GH, Reta, HCG etc just felt great in the gym. Could've easily spent 2 - 3 hours in the gym if I had the chance.

Attached food below. Macros on track even with tacos, made from white corn and also trimmed flank steak.

Legs – Hammies + Biceps

Seated Hip Adduction

57.5 kg × 15 (≈10 RIR – warm-up)
95 kg × 15 (≈4 RIR)
102 kg × 12 (0 RIR)
102 kg × 12 (≈2 RIR)

Standing Calf Raise

Completed - Did not complete

Seated Leg Curl

70.5 kg × 12 (≈3 RIR)
77.5 kg × 12 (≈2 RIR)
82 kg × 11 (0 RIR)
80 kg × 12 (0 RIR)

Barbell Romanian Deadlift - I forgot my wraps today. Was grips that gave out on the lift and not hammies.

50 kg × 12 (≈6 RIR – warm-up)
100 kg × 10 (≈3 RIR)
100 kg × 6 (0 RIR)

Incline Bench Dumbbell Curl

10 kg × 15 (≈1 RIR)
10 kg × 12 (0 RIR)
10 kg × 10 (0 RIR)

Machine Preacher Curl

32 kg × 12 (≈3 RIR)
34.5 kg × 10 (0 RIR)
32 kg × 10 (0 RIR)

AVMetal_mulisha · Jan 26, 2026

HarleyGuy said:
I know right, his abs were ridiculous! He gave up a lot of size in his upper body for that disrobing shot but his abs were INSANE!!

His legs too! Were like tooth picks. But that midsection was insane.

Kopite67 · Jan 26, 2026

AVMetal_mulisha said:
Log for 26/1
Daily Steps from yesterday: 15K
Morning Fasted weight: 83.2kg down from a high this week of 84.2kg this week due to the implementation of GH at 2IU per day. Also change in diet since joining @R.AP resulting in more volume in stomach than prior.
Have ordered some BPC / TB and GHK-CU from @HeliosLabs

Felt on fire this morning, timing of everything was on point, pinning of GH, Reta, HCG etc just felt great in the gym. Could've easily spent 2 - 3 hours in the gym if I had the chance.

Attached food below. Macros on track even with tacos, made from white corn and also trimmed flank steak.

Legs – Hammies + BicepsI

Seated Hip Adduction

57.5 kg × 15 (≈10 RIR – warm-up)

95 kg × 15 (≈4 RIR)

102 kg × 12 (0 RIR)

102 kg × 12 (≈2 RIR)

Standing Calf Raise

Completed - Did not complete

Seated Leg Curl

70.5 kg × 12 (≈3 RIR)

77.5 kg × 12 (≈2 RIR)

82 kg × 11 (0 RIR)

80 kg × 12 (0 RIR)

Barbell Romanian Deadlift - I forgot my wraps today. Was grips that gave out on the lift and not hammies.

50 kg × 12 (≈6 RIR – warm-up)

100 kg × 10 (≈3 RIR)

100 kg × 6 (0 RIR)

Incline Bench Dumbbell Curl

10 kg × 15 (≈1 RIR)

10 kg × 12 (0 RIR)

10 kg × 10 (0 RIR)

Machine Preacher Curl

32 kg × 12 (≈3 RIR)

34.5 kg × 10 (0 RIR)

32 kg × 10 (0 RIR)

Great training there brother. Heaps of reps and diverse exercises. Love the food porn

HarleyGuy · Jan 26, 2026

AVMetal_mulisha said:
His legs too! Were like tooth picks. But that midsection was insane.

"I must break you"

R.AP · Jan 26, 2026

AVMetal_mulisha said:
Log for 26/1
Daily Steps from yesterday: 15K
Morning Fasted weight: 83.2kg down from a high this week of 84.2kg this week due to the implementation of GH at 2IU per day. Also change in diet since joining @R.AP resulting in more volume in stomach than prior.
Have ordered some BPC / TB and GHK-CU from @HeliosLabs

Felt on fire this morning, timing of everything was on point, pinning of GH, Reta, HCG etc just felt great in the gym. Could've easily spent 2 - 3 hours in the gym if I had the chance.

Attached food below. Macros on track even with tacos, made from white corn and also trimmed flank steak.

Legs – Hammies + Biceps

Seated Hip Adduction

57.5 kg × 15 (≈10 RIR – warm-up)

95 kg × 15 (≈4 RIR)

102 kg × 12 (0 RIR)

102 kg × 12 (≈2 RIR)

Standing Calf Raise

Completed - Did not complete

Seated Leg Curl

70.5 kg × 12 (≈3 RIR)

77.5 kg × 12 (≈2 RIR)

82 kg × 11 (0 RIR)

80 kg × 12 (0 RIR)

Barbell Romanian Deadlift - I forgot my wraps today. Was grips that gave out on the lift and not hammies.

50 kg × 12 (≈6 RIR – warm-up)

100 kg × 10 (≈3 RIR)

100 kg × 6 (0 RIR)

Incline Bench Dumbbell Curl

10 kg × 15 (≈1 RIR)

10 kg × 12 (0 RIR)

10 kg × 10 (0 RIR)

Machine Preacher Curl

32 kg × 12 (≈3 RIR)

34.5 kg × 10 (0 RIR)

32 kg × 10 (0 RIR)

Food looks beautifully prepared brother!

I love the days when the routine is nailed. Between injections, food, training, prep. Even better when you're well rested. Would love to see some more training clips when you get the chance!

How long have you been running the 2iu GH for? We'll add an additional iu each fortnight until we get to 4iu

AVMetal_mulisha · Jan 26, 2026

R.AP said:
Food looks beautifully prepared brother!

I love the days when the routine is nailed. Between injections, food, training, prep. Even better when you're well rested. Would love to see some more training clips when you get the chance!

How long have you been running the 2iu GH for? We'll add an additional iu each fortnight until we get to 4iu

Just a week coach. So we'd add it from next Monday.

Upload clips here or to chat?

R.AP · Jan 27, 2026

AVMetal_mulisha said:
Just a week coach. So we'd add it from next Monday.

Upload clips here or to chat?

Awesome bro, yeah up to 3iu on Monday.

Uploading the training footage here if possible would be awesome so I can share tips with the whole community but the Group Chat or even DM's is perfectly fine as well! Either way, training is the ONE tool that we can forever leverage more and more and with even a few small tweak here or there we can make a significant difference to the results from your training

AVMetal_mulisha · Jan 27, 2026

28/01/2026 — CUT PHASE (≈4 WEEKS OUT)

Goal: Continue fat loss toward ~8% or lower while maintaining muscle, execution quality, and health markers.

1) Training

Session 1 — Pull Session

Start time: 6:00am
Mood / energy: 5 / 10
Context: Noticeable systemic fatigue carrying over from prior sprint work. Pump still present but output clearly taxed

Main Work

A) Cable Pullover

37.5 kg × 12 (RIR 3)
37.5 kg × 12 (RIR 2)
42.5 kg × 12 (RIR 1)
35 kg × 12 (RIR 0)

B) Close Grip Seated Row

50 kg × 12 (RIR 5)
50 kg × 12 (RIR 3)
70 kg × 13 (RIR 0)
60 kg × 12 (RIR 0)

C) Pec Deck Rear Delt Fly - Used Cable machine to do fly as Peck deck was taken.

3.75 kg × 15 (RIR 3)
4.35 kg × 12 (RIR 3)
5 kg × 11 (RIR 0)
4.35 kg × 11 (RIR 0)

D) Barbell Bent Over Row

40 kg × 12 (RIR 3)
60 kg × 10 (RIR 0)

Shoulder Health / Scapular Work

Dumbbell YTWs

2 kg × 10
BW × 10
BW × 10

Cable High Y

1.25 kg × 15
1.9 kg × 1

Performance Notes

Execution quality: 7 / 10
Pump / connection: 6 / 10
Strength trend: Flat → slightly down (fatigue-driven, not structural)
Recovery impact expected: High

2) Nutrition (27/01/2026)

Calories: 2010 kcal
Protein: 230.6 g
Carbs: 153 g
Fats: 40.8 g
Hydration: ~5–6 L
Steps: ~14000
Energy expenditure: ~3322 kcal

3) Health Metrics

Bodyweight: 83.2 kg
Resting HR: 67 bpm
Blood Pressure: 126 / 70
Blood Glucose: 5.0
Mood: 8 / 10
Pain / injuries: None noted

4) Mindset

Stress: 2 / 10
Focus / motivation: 8 / 10
Mental clarity: 10 / 10
Emotional state: Stable

Notes:

Back into startup grind — flexible but demanding
Enjoyment high despite workload

5) Sleep

Duration: ~5.5 hours
Quality: ~6 / 10
Bed / wake: 1:00am → 6:00am
Interruptions: Bathroom ×2

Notes:

Clear sleep debt influencing today’s session quality

6) Body Check-In

Pump: ~6 / 10
Conditioning: Improving (see photos)
Strength: Still progressing week-to-week despite deficit
Recovery status: Poor

Key Observations

Fatigue is now clearly systemic, not local
Volume tolerance reduced today
Technique continues to improve despite lower reserves

7) Protocol (as logged)

PEDs / Peptides:

Test-E 15 mg × 4 days/week
MOTS-C 2 mg × 4 days/week
L-Carnitine 600 mg × 3–4 days/week
Retatrutide 3.5 mg/week (1 pin)
Cagrilintide 0.3 mg/week
NAD+ 50 mg × 3 days/week
HGH 2 IU/day
1-Amino-5Q 150 mg/day (5 days)

Incoming:

BPC-157
TB-500
GHK-Cu

Support / Supplements:
Telmisartan, NAC, Taurine, NMN, TUDCA, Red Yeast Extract, Vit D/K2 (inconsistent), Multivitamin, Magnesium Threonate, L-Theanine, Glycine, Berberine, Omega-3, Urolithin A, B-Complex
Incoming: Melatonin

Kopite67 · Jan 27, 2026

AVMetal_mulisha said:
28/01/2026 — CUT PHASE (≈4 WEEKS OUT)

Goal: Continue fat loss toward ~8% or lower while maintaining muscle, execution quality, and health markers.

1) Training

Session 1 — Pull Session

Start time: 6:00am

Mood / energy: 5 / 10

Context: Noticeable systemic fatigue carrying over from prior sprint work. Pump still present but output clearly taxed

Main Work

A) Cable Pullover

37.5 kg × 12 (RIR 3)

37.5 kg × 12 (RIR 2)

42.5 kg × 12 (RIR 1)

35 kg × 12 (RIR 0)

B) Close Grip Seated Row

50 kg × 12 (RIR 5)

50 kg × 12 (RIR 3)

70 kg × 13 (RIR 0)

60 kg × 12 (RIR 0)

C) Pec Deck Rear Delt Fly - Used Cable machine to do fly as Peck deck was taken.

3.75 kg × 15 (RIR 3)

4.35 kg × 12 (RIR 3)

5 kg × 11 (RIR 0)

4.35 kg × 11 (RIR 0)

D) Barbell Bent Over Row

40 kg × 12 (RIR 3)

60 kg × 10 (RIR 0)

Shoulder Health / Scapular Work

Dumbbell YTWs

2 kg × 10

BW × 10

BW × 10

Cable High Y

1.25 kg × 15

1.9 kg × 1

Performance Notes

Execution quality: 7 / 10

Pump / connection: 6 / 10

Strength trend: Flat → slightly down (fatigue-driven, not structural)

Recovery impact expected: High

2) Nutrition (27/01/2026)

Calories: 2010 kcal

Protein: 230.6 g

Carbs: 153 g

Fats: 40.8 g

Hydration: ~5–6 L

Steps: ~14000

Energy expenditure: ~3322 kcal

3) Health Metrics

Bodyweight: 83.2 kg

Resting HR: 67 bpm

Blood Pressure: 126 / 70

Blood Glucose: 5.0

Mood: 8 / 10

Pain / injuries: None noted

4) Mindset

Stress: 2 / 10

Focus / motivation: 8 / 10

Mental clarity: 10 / 10

Emotional state: Stable

Notes:

Back into startup grind — flexible but demanding

Enjoyment high despite workload

5) Sleep

Duration: ~5.5 hours

Quality: ~6 / 10

Bed / wake: 1:00am → 6:00am

Interruptions: Bathroom ×2

Notes:

Clear sleep debt influencing today’s session quality

6) Body Check-In

Pump: ~6 / 10

Conditioning: Improving (see photos)

Strength: Still progressing week-to-week despite deficit

Recovery status: Poor

Key Observations

Fatigue is now clearly systemic, not local

Volume tolerance reduced today

Technique continues to improve despite lower reserves

7) Protocol (as logged)

PEDs / Peptides:

Test-E 15 mg × 4 days/week

MOTS-C 2 mg × 4 days/week

L-Carnitine 600 mg × 3–4 days/week

Retatrutide 3.5 mg/week (1 pin)

Cagrilintide 0.3 mg/week

NAD+ 50 mg × 3 days/week

HGH 2 IU/day

1-Amino-5Q 150 mg/day (5 days)

Incoming:

BPC-157

TB-500

GHK-Cu

Support / Supplements:
Telmisartan, NAC, Taurine, NMN, TUDCA, Red Yeast Extract, Vit D/K2 (inconsistent), Multivitamin, Magnesium Threonate, L-Theanine, Glycine, Berberine, Omega-3, Urolithin A, B-Complex
Incoming: Melatonin

Great update @AVMetal_mulisha . Training, meals, PEDs are all on point for your programming. Health matrices are really solid too. Fabulous log you have going brother

AVMetal_mulisha · Jan 27, 2026

Kopite67 said:
Great update @AVMetal_mulisha . Training, meals, PEDs are all on point for your programming. Health matrices are really solid too. Fabulous log you have going brother

Thank you my friend!

LevButlerov · Jan 27, 2026

AVMetal_mulisha said:
28/01/2026 — CUT PHASE (≈4 WEEKS OUT)

Goal: Continue fat loss toward ~8% or lower while maintaining muscle, execution quality, and health markers.

1) Training

Session 1 — Pull Session

Start time: 6:00am

Mood / energy: 5 / 10

Context: Noticeable systemic fatigue carrying over from prior sprint work. Pump still present but output clearly taxed

Main Work

A) Cable Pullover

37.5 kg × 12 (RIR 3)

37.5 kg × 12 (RIR 2)

42.5 kg × 12 (RIR 1)

35 kg × 12 (RIR 0)

B) Close Grip Seated Row

50 kg × 12 (RIR 5)

50 kg × 12 (RIR 3)

70 kg × 13 (RIR 0)

60 kg × 12 (RIR 0)

C) Pec Deck Rear Delt Fly - Used Cable machine to do fly as Peck deck was taken.

3.75 kg × 15 (RIR 3)

4.35 kg × 12 (RIR 3)

5 kg × 11 (RIR 0)

4.35 kg × 11 (RIR 0)

D) Barbell Bent Over Row

40 kg × 12 (RIR 3)

60 kg × 10 (RIR 0)

Shoulder Health / Scapular Work

Dumbbell YTWs

2 kg × 10

BW × 10

BW × 10

Cable High Y

1.25 kg × 15

1.9 kg × 1

Performance Notes

Execution quality: 7 / 10

Pump / connection: 6 / 10

Strength trend: Flat → slightly down (fatigue-driven, not structural)

Recovery impact expected: High

2) Nutrition (27/01/2026)

Calories: 2010 kcal

Protein: 230.6 g

Carbs: 153 g

Fats: 40.8 g

Hydration: ~5–6 L

Steps: ~14000

Energy expenditure: ~3322 kcal

3) Health Metrics

Bodyweight: 83.2 kg

Resting HR: 67 bpm

Blood Pressure: 126 / 70

Blood Glucose: 5.0

Mood: 8 / 10

Pain / injuries: None noted

4) Mindset

Stress: 2 / 10

Focus / motivation: 8 / 10

Mental clarity: 10 / 10

Emotional state: Stable

Notes:

Back into startup grind — flexible but demanding

Enjoyment high despite workload

5) Sleep

Duration: ~5.5 hours

Quality: ~6 / 10

Bed / wake: 1:00am → 6:00am

Interruptions: Bathroom ×2

Notes:

Clear sleep debt influencing today’s session quality

6) Body Check-In

Pump: ~6 / 10

Conditioning: Improving (see photos)

Strength: Still progressing week-to-week despite deficit

Recovery status: Poor

Key Observations

Fatigue is now clearly systemic, not local

Volume tolerance reduced today

Technique continues to improve despite lower reserves

7) Protocol (as logged)

PEDs / Peptides:

Test-E 15 mg × 4 days/week

MOTS-C 2 mg × 4 days/week

L-Carnitine 600 mg × 3–4 days/week

Retatrutide 3.5 mg/week (1 pin)

Cagrilintide 0.3 mg/week

NAD+ 50 mg × 3 days/week

HGH 2 IU/day

1-Amino-5Q 150 mg/day (5 days)

Incoming:

BPC-157

TB-500

GHK-Cu

Support / Supplements:
Telmisartan, NAC, Taurine, NMN, TUDCA, Red Yeast Extract, Vit D/K2 (inconsistent), Multivitamin, Magnesium Threonate, L-Theanine, Glycine, Berberine, Omega-3, Urolithin A, B-Complex
Incoming: Melatonin

awesome update @AVMetal_mulisha calories not high there but you not tired? 70 on close grip row good numbers

AVMetal_mulisha · Jan 27, 2026

LevButlerov said:
awesome update @AVMetal_mulisha calories not high there but you not tired? 70 on close grip row good numbers

No, today is the first day where fatigue has hit. However I did sprint training last night and also have done 4 days in a row of training and cardio and BJJ.

LevButlerov · Jan 28, 2026

AVMetal_mulisha said:
No, today is the first day where fatigue has hit. However I did sprint training last night and also have done 4 days in a row of training and cardio and BJJ.

That's a lot of training likely why I see now.

HarleyGuy · Jan 31, 2026

AVMetal_mulisha said:
28/01/2026 — CUT PHASE (≈4 WEEKS OUT)

Goal: Continue fat loss toward ~8% or lower while maintaining muscle, execution quality, and health markers.

1) Training

Session 1 — Pull Session

Start time: 6:00am

Mood / energy: 5 / 10

Context: Noticeable systemic fatigue carrying over from prior sprint work. Pump still present but output clearly taxed

Main Work

A) Cable Pullover

37.5 kg × 12 (RIR 3)

37.5 kg × 12 (RIR 2)

42.5 kg × 12 (RIR 1)

35 kg × 12 (RIR 0)

B) Close Grip Seated Row

50 kg × 12 (RIR 5)

50 kg × 12 (RIR 3)

70 kg × 13 (RIR 0)

60 kg × 12 (RIR 0)

C) Pec Deck Rear Delt Fly - Used Cable machine to do fly as Peck deck was taken.

3.75 kg × 15 (RIR 3)

4.35 kg × 12 (RIR 3)

5 kg × 11 (RIR 0)

4.35 kg × 11 (RIR 0)

D) Barbell Bent Over Row

40 kg × 12 (RIR 3)

60 kg × 10 (RIR 0)

Shoulder Health / Scapular Work

Dumbbell YTWs

2 kg × 10

BW × 10

BW × 10

Cable High Y

1.25 kg × 15

1.9 kg × 1

Performance Notes

Execution quality: 7 / 10

Pump / connection: 6 / 10

Strength trend: Flat → slightly down (fatigue-driven, not structural)

Recovery impact expected: High

2) Nutrition (27/01/2026)

Calories: 2010 kcal

Protein: 230.6 g

Carbs: 153 g

Fats: 40.8 g

Hydration: ~5–6 L

Steps: ~14000

Energy expenditure: ~3322 kcal

3) Health Metrics

Bodyweight: 83.2 kg

Resting HR: 67 bpm

Blood Pressure: 126 / 70

Blood Glucose: 5.0

Mood: 8 / 10

Pain / injuries: None noted

4) Mindset

Stress: 2 / 10

Focus / motivation: 8 / 10

Mental clarity: 10 / 10

Emotional state: Stable

Notes:

Back into startup grind — flexible but demanding

Enjoyment high despite workload

5) Sleep

Duration: ~5.5 hours

Quality: ~6 / 10

Bed / wake: 1:00am → 6:00am

Interruptions: Bathroom ×2

Notes:

Clear sleep debt influencing today’s session quality

6) Body Check-In

Pump: ~6 / 10

Conditioning: Improving (see photos)

Strength: Still progressing week-to-week despite deficit

Recovery status: Poor

Key Observations

Fatigue is now clearly systemic, not local

Volume tolerance reduced today

Technique continues to improve despite lower reserves

7) Protocol (as logged)

PEDs / Peptides:

Test-E 15 mg × 4 days/week

MOTS-C 2 mg × 4 days/week

L-Carnitine 600 mg × 3–4 days/week

Retatrutide 3.5 mg/week (1 pin)

Cagrilintide 0.3 mg/week

NAD+ 50 mg × 3 days/week

HGH 2 IU/day

1-Amino-5Q 150 mg/day (5 days)

Incoming:

BPC-157

TB-500

GHK-Cu

Support / Supplements:
Telmisartan, NAC, Taurine, NMN, TUDCA, Red Yeast Extract, Vit D/K2 (inconsistent), Multivitamin, Magnesium Threonate, L-Theanine, Glycine, Berberine, Omega-3, Urolithin A, B-Complex
Incoming: Melatonin

Bro this is one of the most detailed and comprehensive logs I've followed. Top notch work and attention to detail here and it continues with every update. Keep up the excellent work!

AVMetal_mulisha said:
Hydration: ~5–6 L

This is good this will help with systemic fatigue if maintained

AVMetal_mulisha said:
Mood: 8 / 10

Nice to see this despite some sleep dep

AVMetal_mulisha said:
Clear sleep debt influencing today’s session quality

AVMetal_mulisha said:
Fatigue is now clearly systemic, not local

Might be time to try and increase sleep or do a couple days deload? I'm one to talk I sleep 6 hours if I'm lucky and try and get in a 45min nap every day.

AVMetal_mulisha said:
NAD+ 50 mg × 3 days/week

Any reasoning why not an ED protocol here? Nothing wrong with 3xWeek just curious.

AVMetal_mulisha · Feb 1, 2026

HarleyGuy said:
Bro this is one of the most detailed and comprehensive logs I've followed. Top notch work and attention to detail here and it continues with every update. Keep up the excellent work!

This is good this will help with systemic fatigue if maintained

Nice to see this despite some sleep dep

Might be time to try and increase sleep or do a couple days deload? I'm one to talk I sleep 6 hours if I'm lucky and try and get in a 45min nap every day.

Any reasoning why not an ED protocol here? Nothing wrong with 3xWeek just curious.

@HarleyGuy re NAD+ I pin so much other things ED that it gets tiring. However from the research that I've seen both ED and the 3 x per week seems to work.

Will be aiming for 7 hours sleep per night for the rest of the cut.

Thank you for the kind words!

AVMetal_mulisha · Feb 1, 2026

Dates covered: 02/02/2026
Will post photos on Wednesday
Phase / focus: Cut — ~3 weeks left
Current goal in 1 line: Keep fat loss moving toward ~8% or less, keep technique tight, hold muscle, keep health markers in range.

1) Training

Session 1 — 02/02/2026 — Hammies / Biceps

Start time: 6:00am
Session mood & energy (1–10): 3/10
Notes: Coming off 2 rest days. Had to pull back after feeling totally wrecked after last week. Take is the reta / cargi protocol was not ideal. Will look at adjusting for this week

Main Work

Warm up - Walk at 5.2KM/H at 8.5% incline for 10 minutes - No mobility done this morning as running late.
Standing Calf Raise (target 12–15 reps, RIR 0–1)

Set 1: 105 kg x 15 (RIR 5)
Set 2: 125 kg x 12 (RIR 4)
Set 3: 165 kg x 12 (RIR 0)
Set 4: 145 kg x 12 (RIR 0)

Seated Leg Curl (target 12–15 reps, RIR 0–1)

Set 1: 54 kg x 12 (RIR 5)
Set 2: 63.5 kg x 12 (RIR 3)
Set 3: 77.5 kg x 12 (RIR 0)
Set 4: 75 kg x 7 (RIR 0)

Barbell Romanian Deadlift (target 8–12 reps, RIR 0–1)

Set 1: 50 kg x 12 (RIR 4)
Set 2: 90 kg x 10 (RIR 3)
Set 3: 110 kg x 8 (RIR 1)

Incline Bench Dumbbell Curl

DNC

Machine Preacher Curl (target 12–15 reps, RIR 0–1)

Set 1: 32 kg x 12 (RIR 8)
Set 2: 46 kg x 12 (RIR 4)
Set 3: 53 kg x 10 (RIR 0)
Set 4: 46 kg x 10 (RIR 0)

Performance Notes

Execution quality: 7/10
Pump/connection: 6/10
Strength trend: Down — used sets 1–2 as warm-ups, then pushed heavier on the back end.
Recovery impact expected: Medium

2) Nutrition

Calories consumed: 2010
Macros: P 230.6g / C 153g / F 40.8g
Hydration: 5–6L
Steps / activity: 10500
Calories burnt: 3000
Notes: Lightening fibre load today and swapping in egg whites for one meal — food is sitting in the gut.

3) Health Metrics

Taken today:
Weight: 83.0 kg
Resting HR: 66 bpm
Blood Pressure: 126/70
Blood Glucose: DNC
Mood / mental state: 8/10

4) Mindset

Stress (1–10): 2
Focus & motivation (1–10): 8
Mental clarity (1–10): 7
Overall emotional state: Stable
Notes: Well and truly tired and over the cut haha. Can’t wait to start a recomp / reverse diet. Body’s starting to hurt and lifting feels up and down.

5) Sleep

Hours slept: 6.7
Sleep quality score: 7
Bedtime / wake time: 1:00am / 5:00am
Sleep interruptions: bathroom x 1

6) Body Check-In

Visual notes (fat loss, fullness, pump): Fat loss back on track. Abs 5/6 starting to show — feel on track. Pumps a bit flat.
Strength gains/losses: Reverted to sets 1–2 as warm-up/mid sets, then pushed heavier on sets 3–4.
Recovery status: Poor
Key observations:
- Fatigue hit hard for 2 days.

7) Protocol (as logged)

PEDs / Peptides:

Test-E 15mg x 4 days per week
HCG - 3 x 250mcg
Mots-c 2mg x 4 days per week
L-Carnitine 600mg x 3 -4 days per week
Reta 3.5mg per week, will looking breaking this up to pinning 4 times per week
NAD+ 50mg x 3 days per week
HGH 3IU per day - Up from 2IU from 2/2/26
1-amino-5Q 150mg x 7 days
Cagrilintide - 0.3mg x once per week will take this out.
BPC-157 | TB-500 - Pinning each evening at 500 mcg of each
CHK-CU - 2MG

Support / Supplements:

NAC in the evening 1200mg
Taurine twice per day x 2.5mg
NMN in the morning
TUDCA 1000mg
Red Yeast Extract 1200mg
Vitamin D / K2 4000 iu per day (though it's random and only when I remember)
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex
Melatonin - 3mg per night, still working out if I like this or not.

LevButlerov · Feb 1, 2026

AVMetal_mulisha said:
Dates covered: 02/02/2026

Will post photos on Wednesday

Phase / focus: Cut — ~3 weeks left

Current goal in 1 line: Keep fat loss moving toward ~8% or less, keep technique tight, hold muscle, keep health markers in range.

1) Training

Session 1 — 02/02/2026 — Hammies / Biceps

Start time: 6:00am

Session mood & energy (1–10): 3/10

Notes: Coming off 2 rest days. Had to pull back after feeling totally wrecked after last week. Take is the reta / cargi protocol was not ideal. Will look at adjusting for this week

Main Work
Warm up - Walk at 5.2KM/H at 8.5% incline for 10 minutes - No mobility done this morning as running late.
Standing Calf Raise (target 12–15 reps, RIR 0–1)

Set 1: 105 kg x 15 (RIR 5)

Set 2: 125 kg x 12 (RIR 4)

Set 3: 165 kg x 12 (RIR 0)

Set 4: 145 kg x 12 (RIR 0)

Seated Leg Curl (target 12–15 reps, RIR 0–1)

Set 1: 54 kg x 12 (RIR 5)

Set 2: 63.5 kg x 12 (RIR 3)

Set 3: 77.5 kg x 12 (RIR 0)

Set 4: 75 kg x 7 (RIR 0)

Barbell Romanian Deadlift (target 8–12 reps, RIR 0–1)

Set 1: 50 kg x 12 (RIR 4)

Set 2: 90 kg x 10 (RIR 3)

Set 3: 110 kg x 8 (RIR 1)

Incline Bench Dumbbell Curl

DNC

Machine Preacher Curl (target 12–15 reps, RIR 0–1)

Set 1: 32 kg x 12 (RIR 8)

Set 2: 46 kg x 12 (RIR 4)

Set 3: 53 kg x 10 (RIR 0)

Set 4: 46 kg x 10 (RIR 0)

Performance Notes

Execution quality: 7/10

Pump/connection: 6/10

Strength trend: Down — used sets 1–2 as warm-ups, then pushed heavier on the back end.

Recovery impact expected: Medium

2) Nutrition

Calories consumed: 2010

Macros: P 230.6g / C 153g / F 40.8g

Hydration: 5–6L

Steps / activity: 10500

Calories burnt: 3000

Notes: Lightening fibre load today and swapping in egg whites for one meal — food is sitting in the gut.

3) Health Metrics

Taken today:

Weight: 83.0 kg

Resting HR: 66 bpm

Blood Pressure: 126/70

Blood Glucose: DNC

Mood / mental state: 8/10

4) Mindset

Stress (1–10): 2

Focus & motivation (1–10): 8

Mental clarity (1–10): 7

Overall emotional state: Stable

Notes: Well and truly tired and over the cut haha. Can’t wait to start a recomp / reverse diet. Body’s starting to hurt and lifting feels up and down.

5) Sleep

Hours slept: 6.7

Sleep quality score: 7

Bedtime / wake time: 1:00am / 5:00am

Sleep interruptions: bathroom x 1

6) Body Check-In

Visual notes (fat loss, fullness, pump): Fat loss back on track. Abs 5/6 starting to show — feel on track. Pumps a bit flat.

Strength gains/losses: Reverted to sets 1–2 as warm-up/mid sets, then pushed heavier on sets 3–4.

Recovery status: Poor

Key observations:

Fatigue hit hard for 2 days.

7) Protocol (as logged)

PEDs / Peptides:

Test-E 15mg x 4 days per week

HCG - 3 x 250mcg

Mots-c 2mg x 4 days per week

L-Carnitine 600mg x 3 -4 days per week

Reta 3.5mg per week, will looking breaking this up to pinning 4 times per week

NAD+ 50mg x 3 days per week

HGH 3IU per day - Up from 2IU from 2/2/26

1-amino-5Q 150mg x 7 days

Cagrilintide - 0.3mg x once per week will take this out.

BPC-157 | TB-500 - Pinning each evening at 500 mcg of each

CHK-CU - 2MG

Support / Supplements:

NAC in the evening 1200mg

Taurine twice per day x 2.5mg

NMN in the morning

TUDCA 1000mg

Red Yeast Extract 1200mg

Vitamin D / K2 4000 iu per day (though it's random and only when I remember)

Multivitamin 2 per day

Mag Threonate

Mag L-Theanine

Glycine

Berberine 500/1000mg per day

Omega-3

Urolithin A

B-Complex

Melatonin - 3mg per night, still working out if I like this or not.

Good update

@AVMetal_mulisha waiting to see pics on wed and how you are doing
i like your supplement stack but i still dont see digestive aids in it tbh and vit D needs to be ED

Kopite67 · Feb 1, 2026

AVMetal_mulisha said:
Dates covered: 02/02/2026

Will post photos on Wednesday

Phase / focus: Cut — ~3 weeks left

Current goal in 1 line: Keep fat loss moving toward ~8% or less, keep technique tight, hold muscle, keep health markers in range.

1) Training

Session 1 — 02/02/2026 — Hammies / Biceps

Start time: 6:00am

Session mood & energy (1–10): 3/10

Notes: Coming off 2 rest days. Had to pull back after feeling totally wrecked after last week. Take is the reta / cargi protocol was not ideal. Will look at adjusting for this week

Main Work
Warm up - Walk at 5.2KM/H at 8.5% incline for 10 minutes - No mobility done this morning as running late.
Standing Calf Raise (target 12–15 reps, RIR 0–1)

Set 1: 105 kg x 15 (RIR 5)

Set 2: 125 kg x 12 (RIR 4)

Set 3: 165 kg x 12 (RIR 0)

Set 4: 145 kg x 12 (RIR 0)

Seated Leg Curl (target 12–15 reps, RIR 0–1)

Set 1: 54 kg x 12 (RIR 5)

Set 2: 63.5 kg x 12 (RIR 3)

Set 3: 77.5 kg x 12 (RIR 0)

Set 4: 75 kg x 7 (RIR 0)

Barbell Romanian Deadlift (target 8–12 reps, RIR 0–1)

Set 1: 50 kg x 12 (RIR 4)

Set 2: 90 kg x 10 (RIR 3)

Set 3: 110 kg x 8 (RIR 1)

Incline Bench Dumbbell Curl

DNC

Machine Preacher Curl (target 12–15 reps, RIR 0–1)

Set 1: 32 kg x 12 (RIR 8)

Set 2: 46 kg x 12 (RIR 4)

Set 3: 53 kg x 10 (RIR 0)

Set 4: 46 kg x 10 (RIR 0)

Performance Notes

Execution quality: 7/10

Pump/connection: 6/10

Strength trend: Down — used sets 1–2 as warm-ups, then pushed heavier on the back end.

Recovery impact expected: Medium

2) Nutrition

Calories consumed: 2010

Macros: P 230.6g / C 153g / F 40.8g

Hydration: 5–6L

Steps / activity: 10500

Calories burnt: 3000

Notes: Lightening fibre load today and swapping in egg whites for one meal — food is sitting in the gut.

3) Health Metrics

Taken today:

Weight: 83.0 kg

Resting HR: 66 bpm

Blood Pressure: 126/70

Blood Glucose: DNC

Mood / mental state: 8/10

4) Mindset

Stress (1–10): 2

Focus & motivation (1–10): 8

Mental clarity (1–10): 7

Overall emotional state: Stable

Notes: Well and truly tired and over the cut haha. Can’t wait to start a recomp / reverse diet. Body’s starting to hurt and lifting feels up and down.

5) Sleep

Hours slept: 6.7

Sleep quality score: 7

Bedtime / wake time: 1:00am / 5:00am

Sleep interruptions: bathroom x 1

6) Body Check-In

Visual notes (fat loss, fullness, pump): Fat loss back on track. Abs 5/6 starting to show — feel on track. Pumps a bit flat.

Strength gains/losses: Reverted to sets 1–2 as warm-up/mid sets, then pushed heavier on sets 3–4.

Recovery status: Poor

Key observations:

Fatigue hit hard for 2 days.

7) Protocol (as logged)

PEDs / Peptides:

Test-E 15mg x 4 days per week

HCG - 3 x 250mcg

Mots-c 2mg x 4 days per week

L-Carnitine 600mg x 3 -4 days per week

Reta 3.5mg per week, will looking breaking this up to pinning 4 times per week

NAD+ 50mg x 3 days per week

HGH 3IU per day - Up from 2IU from 2/2/26

1-amino-5Q 150mg x 7 days

Cagrilintide - 0.3mg x once per week will take this out.

BPC-157 | TB-500 - Pinning each evening at 500 mcg of each

CHK-CU - 2MG

Support / Supplements:

NAC in the evening 1200mg

Taurine twice per day x 2.5mg

NMN in the morning

TUDCA 1000mg

Red Yeast Extract 1200mg

Vitamin D / K2 4000 iu per day (though it's random and only when I remember)

Multivitamin 2 per day

Mag Threonate

Mag L-Theanine

Glycine

Berberine 500/1000mg per day

Omega-3

Urolithin A

B-Complex

Melatonin - 3mg per night, still working out if I like this or not.

Super informative log as usual @AVMetal_mulisha. Smart approach adjusting things early if you feel off. Fatigue levels are high enough to consider a deload maybe brother

AVMetal_mulisha · Feb 1, 2026

LevButlerov said:
Good update @AVMetal_mulisha waiting to see pics on wed and how you are doing
i like your supplement stack but i still dont see digestive aids in it tbh and vit D needs to be ED

Thank you!

What digestive aids do you recommend?

I do ginger / acv / lemon juice each night.

Vitamin D / K2 I try to do each morning however I do miss on some occasions.

LevButlerov · Feb 1, 2026

AVMetal_mulisha said:
Thank you!

What digestive aids do you recommend?

I do ginger / acv / lemon juice each night.

Vitamin D / K2 I try to do each morning however I do miss on some occasions.

ED probiotics digestive enzymes psyllium husk its a must @AVMetal_mulisha

d3 you need to do ed

AVMetal_mulisha · Feb 1, 2026

Kopite67 said:
Super informative log as usual @AVMetal_mulisha. Smart approach adjusting things early if you feel off. Fatigue levels are high enough to consider a deload maybe brother

I had a deload two weeks ago, I honestly think its me fucking up the Reta / Cargri and also not getting enough sleep.

AVMetal_mulisha · Feb 1, 2026

LevButlerov said:
ED probiotics digestive enzymes psyllium husk its a must @AVMetal_mulisha

d3 you need to do ed

Psyllium husk goes in my post workout shakes each day.

D3 will try and remember.

Kopite67 · Feb 1, 2026

AVMetal_mulisha said:
I had a deload two weeks ago, I honestly think its me fucking up the Reta / Cargri and also not getting enough sleep.

Certainly something unusual brother. Be interested if the Reta / Cargi change makes a big difference

AVMetal_mulisha · Feb 1, 2026

Landed! As I mentioned in my earlier post today, I've started using TB500 / BPC150 compound and also GHK-CU.

Both landed from the great team at @HeliosLabs within 48 hours after order. Absolutely smooth pinning, no issue with rehydration! Total legend!

Kopite67 · Feb 1, 2026

AVMetal_mulisha said:
Landed! As I mentioned in my earlier post today, I've started using TB500 / BPC150 compound and also GHK-CU.

Both landed from the great team at @HeliosLabs within 48 hours after order. Absolutely smooth pinning, no issue with rehydration! Total legend!

Nice touchdown bro.

LevButlerov · Feb 2, 2026

AVMetal_mulisha said:
Psyllium husk goes in my post workout shakes each day.

D3 will try and remember.

how much husk? and I think you do husk raw
you need to add raw powder too @AVMetal_mulisha

LevButlerov · Feb 2, 2026

AVMetal_mulisha said:
Landed! As I mentioned in my earlier post today, I've started using TB500 / BPC150 compound and also GHK-CU.

Both landed from the great team at @HeliosLabs within 48 hours after order. Absolutely smooth pinning, no issue with rehydration! Total legend!

nice TD pic

@AVMetal_mulisha

AVMetal_mulisha · Feb 2, 2026

LevButlerov said:
how much husk? and I think you do husk raw
you need to add raw powder too @AVMetal_mulisha

15 grams in my post workout smoothy.

What do you mean Husk raw? I use the product from WW / Coles.

LevButlerov · Feb 2, 2026

AVMetal_mulisha said:
15 grams in my post workout smoothy.

What do you mean Husk raw? I use the product from WW / Coles.

2 types of psyllium
husk and powder, please pic what you have

HarleyGuy · Feb 2, 2026

AVMetal_mulisha said:
@HarleyGuy re NAD+ I pin so much other things ED that it gets tiring. However from the research that I've seen both ED and the 3 x per week seems to work.

Will be aiming for 7 hours sleep per night for the rest of the cut.

Thank you for the kind words!

Nice! Pin cushion win!!

If I had a red dot for every pin I did even in a week I'd look like I had measles LOL

7 hours is amazing bro I function on 5-6hrs and can't seem to get much more. 20 years of shift work or being on standby messed me up LOL.

AVMetal_mulisha · Feb 2, 2026

LevButlerov said:
2 types of psyllium
husk and powder, please pic what you have

h

AVMetal_mulisha · Feb 2, 2026

HarleyGuy said:
Nice! Pin cushion win!! If I had a red dot for every pin I did even in a week I'd look like I had measles LOL

7 hours is amazing bro I function on 5-6hrs and can't seem to get much more. 20 years of shift work or being on standby messed me up LOL.

Yeah that sucks! I was a chef in an old life. 15 years. Getting up between 12am and 2am so totally understand the grind.

LevButlerov · Feb 2, 2026

thats raw husk, you need powder as well

AVMetal_mulisha said:
h

AVMetal_mulisha · Feb 5, 2026

Session 1 — Thu 05/02/2026 — Push + BJJ

Start time: 6:00 a.m.
Session mood & energy (1–10): 6
Notes: Coming off 2 rest days after inter-state work and life getting in the way. Felt good to get back into the gym. Mixed up exercise order slightly due to machine availability, which actually worked well for pre-exhausting the chest.

Dumbbell YTW

Set 1: 0 kg x 10
Set 2: 2 kg x 10
Set 3: 2 kg x 6

Cable High Y

Set 1: 3.75 kg x 15
Set 2: 3.75 kg x 15
Set 3: 3.75 kg x 15

Plate Loaded Chest Fly (12–15 reps, RIR 0–1)

Set 1: 46 kg x 10 (RIR 5)
Set 2: 63.5 kg x 12 (RIR 4)
Set 3: 82 kg x 12 (RIR 1)
Set 4: 82 kg x 8 (RIR 0)

Plate Loaded Incline Press (12–15 reps, RIR 0–1) (Smith machine this week)

Set 1: 40 kg x 12 (RIR 5)
Set 2: 60 kg x 10 (RIR 1)
Set 3: 60 kg x 10 (RIR 0)
Set 4: 50 kg x 10 (RIR 0)

Plate Loaded Decline Press (12–15 reps, RIR 0–1) (Smith machine this week)

Set 1: 20 kg x 15 (RIR 5)
Set 2: 40 kg x 12 (RIR 5)
Set 3: 60 kg x 10 (RIR 0)
Set 4: 40 kg x 16 (RIR 0)

Machine Lateral Raise (12–15 reps, RIR 0–1)

Set 1: 32 kg x 15 (RIR 2)
Set 2: 53 kg x 12 (RIR 2)
Set 3: 55.5 kg x 11 (RIR 0)
Set 4: 53 kg x 10 (RIR 0)

Dumbbell Front Raise (12–15 reps, RIR 0–1) - Single arm today i.e. did 12 - 15 reps each side before switching. One leg infront and slightly came across body.

Set 1: 5 kg x 15 (RIR 5)
Set 2: 8 kg x 12 (RIR 4)
Set 3: 10 kg x 12 (RIR 0)

BJJ (PM Session)

Duration: 60 minutes

Execution quality: 8/10
Pump/connection: 8/10
Strength trend today: Up — mixing exercise order worked well, chest engagement was strong despite lower overall energy.
Recovery impact expected: Medium

Logged accurately: (02/02/2026)
Calories consumed: 2010
Macros:
- Protein: 230.6 g
- Carbs: 153 g
- Fats: 40.8 g
Hydration: 5 L
Steps / activity: 9800
Calories burnt: ~300

Taken today:
Weight: 83.8 kg
Resting HR: 66 bpm
Blood Pressure: 126 / 70
Blood Glucose: 4.7
Mood / mental state: 9/10
Pain / injuries: None

Stress level (1–10): 2
Focus & motivation (1–10): 8
Mental clarity (1–10): 9
Overall emotional state: Stable
Notes: Well and truly tired and over the cut haha. Very ready for a recomp / reverse. Body starting to feel beat up and lifting feels more variable day to day.

Hours slept: 6.7
Sleep quality score: 7
Bedtime / wake time: 10:00 p.m. / 5:00 a.m.
Sleep interruptions: Bathroom x1

Visual notes: Fat loss back on track, abs 5/6 starting to show. Pumps slightly flatter than earlier in the cut.
Strength gains/losses: Using sets 1–2 more as warm-ups/mid sets, pushing heavier loads in sets 3–4.
Recovery status: Good
Key observations:
- Fatigue still present but manageable.
- Pre-exhaust approach helping with muscle engagement.
- BJJ stacking fatigue on pressing days.

PEDs / Peptides:

Test-E 15mg x 4 days per week
Mots-c 2mg x 4 days per week
L-Carnitine 600mg x 3–4 days per week
Reta 3.5mg per week (currently)
NAD+ 50mg x 3 days per week
HGH 3 IU per day
1-amino-5Q 150mg x 7 days
BPC-157 | TB-500 — 500 mcg each nightly
CHK-CU — 2 mg

Photos to be loaded later.

Kopite67 · Feb 5, 2026

AVMetal_mulisha said:
Session 1 — Thu 05/02/2026 — Push + BJJ

Start time: 6:00 a.m.

Session mood & energy (1–10): 6

Notes: Coming off 2 rest days after inter-state work and life getting in the way. Felt good to get back into the gym. Mixed up exercise order slightly due to machine availability, which actually worked well for pre-exhausting the chest.

Dumbbell YTW

Set 1: 0 kg x 10

Set 2: 2 kg x 10

Set 3: 2 kg x 6

Cable High Y

Set 1: 3.75 kg x 15

Set 2: 3.75 kg x 15

Set 3: 3.75 kg x 15

Plate Loaded Chest Fly (12–15 reps, RIR 0–1)

Set 1: 46 kg x 10 (RIR 5)

Set 2: 63.5 kg x 12 (RIR 4)

Set 3: 82 kg x 12 (RIR 1)

Set 4: 82 kg x 8 (RIR 0)

Plate Loaded Incline Press (12–15 reps, RIR 0–1) (Smith machine this week)

Set 1: 40 kg x 12 (RIR 5)

Set 2: 60 kg x 10 (RIR 1)

Set 3: 60 kg x 10 (RIR 0)

Set 4: 50 kg x 10 (RIR 0)

Plate Loaded Decline Press (12–15 reps, RIR 0–1) (Smith machine this week)

Set 1: 20 kg x 15 (RIR 5)

Set 2: 40 kg x 12 (RIR 5)

Set 3: 60 kg x 10 (RIR 0)

Set 4: 40 kg x 16 (RIR 0)

Machine Lateral Raise (12–15 reps, RIR 0–1)

Set 1: 32 kg x 15 (RIR 2)

Set 2: 53 kg x 12 (RIR 2)

Set 3: 55.5 kg x 11 (RIR 0)

Set 4: 53 kg x 10 (RIR 0)

Dumbbell Front Raise (12–15 reps, RIR 0–1) - Single arm today i.e. did 12 - 15 reps each side before switching. One leg infront and slightly came across body.

Set 1: 5 kg x 15 (RIR 5)

Set 2: 8 kg x 12 (RIR 4)

Set 3: 10 kg x 12 (RIR 0)

BJJ (PM Session)

Duration: 60 minutes

Execution quality: 8/10

Pump/connection: 8/10

Strength trend today: Up — mixing exercise order worked well, chest engagement was strong despite lower overall energy.

Recovery impact expected: Medium

Logged accurately: (02/02/2026)

Calories consumed: 2010

Macros:

Protein: 230.6 g

Carbs: 153 g

Fats: 40.8 g

Hydration: 5 L

Steps / activity: 9800

Calories burnt: ~300

Taken today:

Weight: 83.8 kg

Resting HR: 66 bpm

Blood Pressure: 126 / 70

Blood Glucose: 4.7

Mood / mental state: 9/10

Pain / injuries: None

Stress level (1–10): 2

Focus & motivation (1–10): 8

Mental clarity (1–10): 9

Overall emotional state: Stable

Notes: Well and truly tired and over the cut haha. Very ready for a recomp / reverse. Body starting to feel beat up and lifting feels more variable day to day.

Hours slept: 6.7

Sleep quality score: 7

Bedtime / wake time: 10:00 p.m. / 5:00 a.m.

Sleep interruptions: Bathroom x1

Visual notes: Fat loss back on track, abs 5/6 starting to show. Pumps slightly flatter than earlier in the cut.

Strength gains/losses: Using sets 1–2 more as warm-ups/mid sets, pushing heavier loads in sets 3–4.

Recovery status: Good

Key observations:

Fatigue still present but manageable.

Pre-exhaust approach helping with muscle engagement.

BJJ stacking fatigue on pressing days.

PEDs / Peptides:

Test-E 15mg x 4 days per week

Mots-c 2mg x 4 days per week

L-Carnitine 600mg x 3–4 days per week

Reta 3.5mg per week (currently)

NAD+ 50mg x 3 days per week

HGH 3 IU per day

1-amino-5Q 150mg x 7 days

BPC-157 | TB-500 — 500 mcg each nightly

CHK-CU — 2 mg

Photos to be loaded later.

Fab update bro. Getting it all done with morning training and BJJ in the evening.
Loving the commitment to the journey.

AVMetal_mulisha · Feb 5, 2026

Photos from post gym sesh!

Kopite67 · Feb 5, 2026

AVMetal_mulisha said:
Photos from post gym sesh!

Looking lean and defined brother. Back looks fucking awesome

LevButlerov · Feb 5, 2026

AVMetal_mulisha said:
Session 1 — Thu 05/02/2026 — Push + BJJ

Start time: 6:00 a.m.

Session mood & energy (1–10): 6

Notes: Coming off 2 rest days after inter-state work and life getting in the way. Felt good to get back into the gym. Mixed up exercise order slightly due to machine availability, which actually worked well for pre-exhausting the chest.

Dumbbell YTW

Set 1: 0 kg x 10

Set 2: 2 kg x 10

Set 3: 2 kg x 6

Cable High Y

Set 1: 3.75 kg x 15

Set 2: 3.75 kg x 15

Set 3: 3.75 kg x 15

Plate Loaded Chest Fly (12–15 reps, RIR 0–1)

Set 1: 46 kg x 10 (RIR 5)

Set 2: 63.5 kg x 12 (RIR 4)

Set 3: 82 kg x 12 (RIR 1)

Set 4: 82 kg x 8 (RIR 0)

Plate Loaded Incline Press (12–15 reps, RIR 0–1) (Smith machine this week)

Set 1: 40 kg x 12 (RIR 5)

Set 2: 60 kg x 10 (RIR 1)

Set 3: 60 kg x 10 (RIR 0)

Set 4: 50 kg x 10 (RIR 0)

Plate Loaded Decline Press (12–15 reps, RIR 0–1) (Smith machine this week)

Set 1: 20 kg x 15 (RIR 5)

Set 2: 40 kg x 12 (RIR 5)

Set 3: 60 kg x 10 (RIR 0)

Set 4: 40 kg x 16 (RIR 0)

Machine Lateral Raise (12–15 reps, RIR 0–1)

Set 1: 32 kg x 15 (RIR 2)

Set 2: 53 kg x 12 (RIR 2)

Set 3: 55.5 kg x 11 (RIR 0)

Set 4: 53 kg x 10 (RIR 0)

Dumbbell Front Raise (12–15 reps, RIR 0–1) - Single arm today i.e. did 12 - 15 reps each side before switching. One leg infront and slightly came across body.

Set 1: 5 kg x 15 (RIR 5)

Set 2: 8 kg x 12 (RIR 4)

Set 3: 10 kg x 12 (RIR 0)

BJJ (PM Session)

Duration: 60 minutes

Execution quality: 8/10

Pump/connection: 8/10

Strength trend today: Up — mixing exercise order worked well, chest engagement was strong despite lower overall energy.

Recovery impact expected: Medium

Logged accurately: (02/02/2026)

Calories consumed: 2010

Macros:

Protein: 230.6 g

Carbs: 153 g

Fats: 40.8 g

Hydration: 5 L

Steps / activity: 9800

Calories burnt: ~300

Taken today:

Weight: 83.8 kg

Resting HR: 66 bpm

Blood Pressure: 126 / 70

Blood Glucose: 4.7

Mood / mental state: 9/10

Pain / injuries: None

Stress level (1–10): 2

Focus & motivation (1–10): 8

Mental clarity (1–10): 9

Overall emotional state: Stable

Notes: Well and truly tired and over the cut haha. Very ready for a recomp / reverse. Body starting to feel beat up and lifting feels more variable day to day.

Hours slept: 6.7

Sleep quality score: 7

Bedtime / wake time: 10:00 p.m. / 5:00 a.m.

Sleep interruptions: Bathroom x1

Visual notes: Fat loss back on track, abs 5/6 starting to show. Pumps slightly flatter than earlier in the cut.

Strength gains/losses: Using sets 1–2 more as warm-ups/mid sets, pushing heavier loads in sets 3–4.

Recovery status: Good

Key observations:

Fatigue still present but manageable.

Pre-exhaust approach helping with muscle engagement.

BJJ stacking fatigue on pressing days.

PEDs / Peptides:

Test-E 15mg x 4 days per week

Mots-c 2mg x 4 days per week

L-Carnitine 600mg x 3–4 days per week

Reta 3.5mg per week (currently)

NAD+ 50mg x 3 days per week

HGH 3 IU per day

1-amino-5Q 150mg x 7 days

BPC-157 | TB-500 — 500 mcg each nightly

CHK-CU — 2 mg

Photos to be loaded later.

you should bump fats up add avocado and fish oil

AVMetal_mulisha said:
Photos from post gym sesh!

you look really good

wide back and lean @AVMetal_mulisha I see progress!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz

Trenhead3cc · Feb 5, 2026

Great comprehensive log , and built yourself a great physique

codezz · Feb 5, 2026

AVMetal_mulisha said:
Photos from post gym sesh!

Amazing physique man, and big session u had there!!! Love how ur into BJJ, I wonna get my daughter into something like that

AVMetal_mulisha · Feb 5, 2026

codezz said:
Amazing physique man, and big session u had there!!! Love how ur into BJJ, I wonna get my daughter into something like that

Can 100% recommend it! My daughter's also do it and love it. Don't worry about netball etc. hahah

Dreamer · Feb 5, 2026

AVMetal_mulisha said:
Photos from post gym sesh!

Looking great brother, nice and lean!

AVMetal_mulisha · Feb 5, 2026

Dreamer said:
Looking great brother, nice and lean!

Thanks bro! You're still the goal hahah

Dreamer · Feb 5, 2026

AVMetal_mulisha said:
Thanks bro! You're still the goal hahah

Your alot closer than you think

HarleyGuy · Feb 5, 2026

AVMetal_mulisha said:
Landed! As I mentioned in my earlier post today, I've started using TB500 / BPC150 compound and also GHK-CU.

Both landed from the great team at @HeliosLabs within 48 hours after order. Absolutely smooth pinning, no issue with rehydration! Total legend!

Nice looking reconstitution, great labels and I love hearing about fast turnover on delivery times. Kudos to @HeliosLabs!

HarleyGuy · Feb 5, 2026

AVMetal_mulisha said:
h

This is what I have but I'm switching to powder as per @LevButlerov's advice I never knew husk was inferior.

HarleyGuy · Feb 5, 2026

AVMetal_mulisha said:
Session 1 — Thu 05/02/2026 — Push + BJJ

Start time: 6:00 a.m.

Session mood & energy (1–10): 6

Notes: Coming off 2 rest days after inter-state work and life getting in the way. Felt good to get back into the gym. Mixed up exercise order slightly due to machine availability, which actually worked well for pre-exhausting the chest.

Dumbbell YTW

Set 1: 0 kg x 10

Set 2: 2 kg x 10

Set 3: 2 kg x 6

Cable High Y

Set 1: 3.75 kg x 15

Set 2: 3.75 kg x 15

Set 3: 3.75 kg x 15

Plate Loaded Chest Fly (12–15 reps, RIR 0–1)

Set 1: 46 kg x 10 (RIR 5)

Set 2: 63.5 kg x 12 (RIR 4)

Set 3: 82 kg x 12 (RIR 1)

Set 4: 82 kg x 8 (RIR 0)

Plate Loaded Incline Press (12–15 reps, RIR 0–1) (Smith machine this week)

Set 1: 40 kg x 12 (RIR 5)

Set 2: 60 kg x 10 (RIR 1)

Set 3: 60 kg x 10 (RIR 0)

Set 4: 50 kg x 10 (RIR 0)

Plate Loaded Decline Press (12–15 reps, RIR 0–1) (Smith machine this week)

Set 1: 20 kg x 15 (RIR 5)

Set 2: 40 kg x 12 (RIR 5)

Set 3: 60 kg x 10 (RIR 0)

Set 4: 40 kg x 16 (RIR 0)

Machine Lateral Raise (12–15 reps, RIR 0–1)

Set 1: 32 kg x 15 (RIR 2)

Set 2: 53 kg x 12 (RIR 2)

Set 3: 55.5 kg x 11 (RIR 0)

Set 4: 53 kg x 10 (RIR 0)

Dumbbell Front Raise (12–15 reps, RIR 0–1) - Single arm today i.e. did 12 - 15 reps each side before switching. One leg infront and slightly came across body.

Set 1: 5 kg x 15 (RIR 5)

Set 2: 8 kg x 12 (RIR 4)

Set 3: 10 kg x 12 (RIR 0)

BJJ (PM Session)

Duration: 60 minutes

Execution quality: 8/10

Pump/connection: 8/10

Strength trend today: Up — mixing exercise order worked well, chest engagement was strong despite lower overall energy.

Recovery impact expected: Medium

Logged accurately: (02/02/2026)

Calories consumed: 2010

Macros:

Protein: 230.6 g

Carbs: 153 g

Fats: 40.8 g

Hydration: 5 L

Steps / activity: 9800

Calories burnt: ~300

Taken today:

Weight: 83.8 kg

Resting HR: 66 bpm

Blood Pressure: 126 / 70

Blood Glucose: 4.7

Mood / mental state: 9/10

Pain / injuries: None

Stress level (1–10): 2

Focus & motivation (1–10): 8

Mental clarity (1–10): 9

Overall emotional state: Stable

Notes: Well and truly tired and over the cut haha. Very ready for a recomp / reverse. Body starting to feel beat up and lifting feels more variable day to day.

Hours slept: 6.7

Sleep quality score: 7

Bedtime / wake time: 10:00 p.m. / 5:00 a.m.

Sleep interruptions: Bathroom x1

Visual notes: Fat loss back on track, abs 5/6 starting to show. Pumps slightly flatter than earlier in the cut.

Strength gains/losses: Using sets 1–2 more as warm-ups/mid sets, pushing heavier loads in sets 3–4.

Recovery status: Good

Key observations:

Fatigue still present but manageable.

Pre-exhaust approach helping with muscle engagement.

BJJ stacking fatigue on pressing days.

PEDs / Peptides:

Test-E 15mg x 4 days per week

Mots-c 2mg x 4 days per week

L-Carnitine 600mg x 3–4 days per week

Reta 3.5mg per week (currently)

NAD+ 50mg x 3 days per week

HGH 3 IU per day

1-amino-5Q 150mg x 7 days

BPC-157 | TB-500 — 500 mcg each nightly

CHK-CU — 2 mg

Photos to be loaded later.

Still remains one of the most comprehensive logs out there brother really really well done! Not much to critique here you've got everything dialed in and I have almost zero questions except about your abs below...

AVMetal_mulisha said:
Abs 5/6 starting to show

Instead of numbering them can we name each one instead? Your abs are so thick blocky and ripped I want #6 to be called HarleyGuy and yes it IS showing LOL

AVMetal_mulisha said:
Set 3: 60 kg x 10 (RIR 0)

Set 4: 50 kg x 10 (RIR 0)

Nice bro!! Not messing around!!

AVMetal_mulisha · Feb 5, 2026

HarleyGuy said:
Still remains one of the most comprehensive logs out there brother really really well done! Not much to critique here you've got everything dialed in and I have almost zero questions except about your abs below...

Instead of numbering them can we name each one instead? Your abs are so thick blocky and ripped I want #6 to be called HarleyGuy and yes it IS showing LOL

Nice bro!! Not messing around!!

hahaha thanks bro, if nothing else I do this log for your commentary

HarleyGuy · Feb 5, 2026

AVMetal_mulisha said:
hahaha thanks bro, if nothing else I do this log for your commentary

Thanks bro glad you like them... it's just me spewing my thoughts onto a screen being myself so I'm humbled. LOL.

I have a bunch of Metal Mulisha merch I wear too so the name and those chunky abs have me coming back for more! I wanna see HarleyGuy ab start poppin' don't let me down!

waggat · Feb 6, 2026

AVMetal_mulisha said:
Session 1 — Thu 05/02/2026 — Push + BJJ

Start time: 6:00 a.m.

Session mood & energy (1–10): 6

Notes: Coming off 2 rest days after inter-state work and life getting in the way. Felt good to get back into the gym. Mixed up exercise order slightly due to machine availability, which actually worked well for pre-exhausting the chest.

Dumbbell YTW

Set 1: 0 kg x 10

Set 2: 2 kg x 10

Set 3: 2 kg x 6

Cable High Y

Set 1: 3.75 kg x 15

Set 2: 3.75 kg x 15

Set 3: 3.75 kg x 15

Plate Loaded Chest Fly (12–15 reps, RIR 0–1)

Set 1: 46 kg x 10 (RIR 5)

Set 2: 63.5 kg x 12 (RIR 4)

Set 3: 82 kg x 12 (RIR 1)

Set 4: 82 kg x 8 (RIR 0)

Plate Loaded Incline Press (12–15 reps, RIR 0–1) (Smith machine this week)

Set 1: 40 kg x 12 (RIR 5)

Set 2: 60 kg x 10 (RIR 1)

Set 3: 60 kg x 10 (RIR 0)

Set 4: 50 kg x 10 (RIR 0)

Plate Loaded Decline Press (12–15 reps, RIR 0–1) (Smith machine this week)

Set 1: 20 kg x 15 (RIR 5)

Set 2: 40 kg x 12 (RIR 5)

Set 3: 60 kg x 10 (RIR 0)

Set 4: 40 kg x 16 (RIR 0)

Machine Lateral Raise (12–15 reps, RIR 0–1)

Set 1: 32 kg x 15 (RIR 2)

Set 2: 53 kg x 12 (RIR 2)

Set 3: 55.5 kg x 11 (RIR 0)

Set 4: 53 kg x 10 (RIR 0)

Dumbbell Front Raise (12–15 reps, RIR 0–1) - Single arm today i.e. did 12 - 15 reps each side before switching. One leg infront and slightly came across body.

Set 1: 5 kg x 15 (RIR 5)

Set 2: 8 kg x 12 (RIR 4)

Set 3: 10 kg x 12 (RIR 0)

BJJ (PM Session)

Duration: 60 minutes

Execution quality: 8/10

Pump/connection: 8/10

Strength trend today: Up — mixing exercise order worked well, chest engagement was strong despite lower overall energy.

Recovery impact expected: Medium

Logged accurately: (02/02/2026)

Calories consumed: 2010

Macros:

Protein: 230.6 g

Carbs: 153 g

Fats: 40.8 g

Hydration: 5 L

Steps / activity: 9800

Calories burnt: ~300

Taken today:

Weight: 83.8 kg

Resting HR: 66 bpm

Blood Pressure: 126 / 70

Blood Glucose: 4.7

Mood / mental state: 9/10

Pain / injuries: None

Stress level (1–10): 2

Focus & motivation (1–10): 8

Mental clarity (1–10): 9

Overall emotional state: Stable

Notes: Well and truly tired and over the cut haha. Very ready for a recomp / reverse. Body starting to feel beat up and lifting feels more variable day to day.

Hours slept: 6.7

Sleep quality score: 7

Bedtime / wake time: 10:00 p.m. / 5:00 a.m.

Sleep interruptions: Bathroom x1

Visual notes: Fat loss back on track, abs 5/6 starting to show. Pumps slightly flatter than earlier in the cut.

Strength gains/losses: Using sets 1–2 more as warm-ups/mid sets, pushing heavier loads in sets 3–4.

Recovery status: Good

Key observations:

Fatigue still present but manageable.

Pre-exhaust approach helping with muscle engagement.

BJJ stacking fatigue on pressing days.

PEDs / Peptides:

Test-E 15mg x 4 days per week

Mots-c 2mg x 4 days per week

L-Carnitine 600mg x 3–4 days per week

Reta 3.5mg per week (currently)

NAD+ 50mg x 3 days per week

HGH 3 IU per day

1-amino-5Q 150mg x 7 days

BPC-157 | TB-500 — 500 mcg each nightly

CHK-CU — 2 mg

Photos to be loaded later.

Really good update mate. Love the detail and all the commentary.

The push workout looks really good too. 2000 cals sounds tough so can definitely see why you'd be over it.

AVMetal_mulisha said:
Photos from post gym sesh!

Looking awesome in these photos mate! Your chest is really popping in that first one. Your back looks awesome in the back double bi as well.

Might be time to bust out the clippers / hair removal cream for the arms and legs though.

AVMetal_mulisha · Feb 9, 2026

Dates covered: Saturday 7/2/2026 –Wed 9/2/2026 (Upper + Legs)
Phase / focus: Cut — ~3 weeks remaining
Current goal: Continue fat loss toward ~8% while maintaining muscle, refining execution, and keeping health metrics in check. In saying that I've come to terms that at this point, I won't hit 8% and will most likely land around the 9% mark. Although I didn't hit it, I'm not mad as this is the leanest I've ever been!

1) Training

Day 1 — Upper / Triceps + BJJ

Session mood & energy: Moderate
Notes: Upper session paired with BJJ later in the day. Focus was clean execution, ramping sets properly and pushing closer to failure on final working sets without blowing out recovery.

Warm-Up

Dumbbell YTW

0 kg x 10
0 kg x 10
0 kg x 10

Main Work

Cable Chest Fly (used instead of plate-loaded today)

8.75 kg x 15 (RIR 10)
13.75 kg x 12 (RIR 2)
14.5 kg x 11 (RIR 0)
13.75 kg x 10 (RIR 0)

Barbell Bench Press

40 kg x 12 (RIR 5)
50 kg x 12 (RIR 5)
70 kg x 15 (RIR 3)
80 kg x 10 (RIR 0)

Chest Supported T-Bar Row

20 kg x 12 (RIR 8)
40 kg x 12 (RIR 4)
60 kg x 8 (RIR 0)
50 kg x 9 (RIR 0)

EZ-Bar Skull Crushers

20 kg x 15 (RIR 5)
30 kg x 12 (RIR 3)
30 kg x 13 (RIR 0)

Performance Notes

Execution: Solid, controlled
Pump/connection: Good
Strength trend: Focus on warm up being a warm up then executing 2 working sets only and not over-doing warmups.

Day 2 — Legs

Session mood & energy: Great, after a 10 hour sleep!
Notes: Quad-dominant day. Took time ramping loads, prioritised positioning and joint comfort. Less work on the warm ups, focus more on pushing the working sets.

Main Work

Seated Hip Abduction

80 kg x 12 (RIR 7)
95 kg x 12 (RIR 5)
110 kg x 15 (RIR 2)
115 kg x 15 (RIR 3)

Seated Leg Curls

54 kg x 12 (RIR 7)
61 kg x 12 (RIR 5)
82 kg x 13 (RIR 1)
82 kg x 12 (RIR 0)

Seated Calf Raise

115 kg x 13 (RIR 8)
125 kg x 12 (RIR 8)
165 kg x 12 (RIR 2)
175 kg x 11 (RIR 0)

Hack Squat

40 kg x 6 (RIR 6)
60 kg x 6 (RIR 5)
70 kg x 10 (RIR 1)
70 kg x 8 (RIR 0)

Leg Press (Normal Stance)

60 kg x 8 (RIR 10)
140 kg x 8 (RIR 5)
200 kg x 12 (RIR 2)
200 kg x 10 (RIR 0)

LevButlerov · Feb 9, 2026

AVMetal_mulisha said:
Dates covered: Saturday 7/2/2026 –Wed 9/2/2026 (Upper + Legs)

Phase / focus: Cut — ~3 weeks remaining

Current goal: Continue fat loss toward ~8% while maintaining muscle, refining execution, and keeping health metrics in check. In saying that I've come to terms that at this point, I won't hit 8% and will most likely land around the 9% mark. Although I didn't hit it, I'm not mad as this is the leanest I've ever been!

1) Training
Day 1 — Upper / Triceps + BJJ

Session mood & energy: Moderate

Notes: Upper session paired with BJJ later in the day. Focus was clean execution, ramping sets properly and pushing closer to failure on final working sets without blowing out recovery.

Warm-Up

Dumbbell YTW

0 kg x 10

0 kg x 10

0 kg x 10

Main Work

Cable Chest Fly (used instead of plate-loaded today)

8.75 kg x 15 (RIR 10)

13.75 kg x 12 (RIR 2)

14.5 kg x 11 (RIR 0)

13.75 kg x 10 (RIR 0)

Barbell Bench Press

40 kg x 12 (RIR 5)

50 kg x 12 (RIR 5)

70 kg x 15 (RIR 3)

80 kg x 10 (RIR 0)

Chest Supported T-Bar Row

20 kg x 12 (RIR 8)

40 kg x 12 (RIR 4)

60 kg x 8 (RIR 0)

50 kg x 9 (RIR 0)

EZ-Bar Skull Crushers

20 kg x 15 (RIR 5)

30 kg x 12 (RIR 3)

30 kg x 13 (RIR 0)

Performance Notes

Execution: Solid, controlled

Pump/connection: Good

Strength trend: Focus on warm up being a warm up then executing 2 working sets only and not over-doing warmups.

Day 2 — Legs

Session mood & energy: Great, after a 10 hour sleep!

Notes: Quad-dominant day. Took time ramping loads, prioritised positioning and joint comfort. Less work on the warm ups, focus more on pushing the working sets.

Main Work

Seated Hip Abduction

80 kg x 12 (RIR 7)

95 kg x 12 (RIR 5)

110 kg x 15 (RIR 2)

115 kg x 15 (RIR 3)

Seated Leg Curls

54 kg x 12 (RIR 7)

61 kg x 12 (RIR 5)

82 kg x 13 (RIR 1)

82 kg x 12 (RIR 0)

Seated Calf Raise

115 kg x 13 (RIR 8)

125 kg x 12 (RIR 8)

165 kg x 12 (RIR 2)

175 kg x 11 (RIR 0)

Hack Squat

40 kg x 6 (RIR 6)

60 kg x 6 (RIR 5)

70 kg x 10 (RIR 1)

70 kg x 8 (RIR 0)

Leg Press (Normal Stance)

60 kg x 8 (RIR 10)

140 kg x 8 (RIR 5)

200 kg x 12 (RIR 2)

200 kg x 10 (RIR 0)

80kgs good bench

codezz · Feb 9, 2026

AVMetal_mulisha said:
Dates covered: Saturday 7/2/2026 –Wed 9/2/2026 (Upper + Legs)

Phase / focus: Cut — ~3 weeks remaining

Current goal: Continue fat loss toward ~8% while maintaining muscle, refining execution, and keeping health metrics in check. In saying that I've come to terms that at this point, I won't hit 8% and will most likely land around the 9% mark. Although I didn't hit it, I'm not mad as this is the leanest I've ever been!

1) Training
Day 1 — Upper / Triceps + BJJ

Session mood & energy: Moderate

Notes: Upper session paired with BJJ later in the day. Focus was clean execution, ramping sets properly and pushing closer to failure on final working sets without blowing out recovery.

Warm-Up

Dumbbell YTW

0 kg x 10

0 kg x 10

0 kg x 10

Main Work

Cable Chest Fly (used instead of plate-loaded today)

8.75 kg x 15 (RIR 10)

13.75 kg x 12 (RIR 2)

14.5 kg x 11 (RIR 0)

13.75 kg x 10 (RIR 0)

Barbell Bench Press

40 kg x 12 (RIR 5)

50 kg x 12 (RIR 5)

70 kg x 15 (RIR 3)

80 kg x 10 (RIR 0)

Chest Supported T-Bar Row

20 kg x 12 (RIR 8)

40 kg x 12 (RIR 4)

60 kg x 8 (RIR 0)

50 kg x 9 (RIR 0)

EZ-Bar Skull Crushers

20 kg x 15 (RIR 5)

30 kg x 12 (RIR 3)

30 kg x 13 (RIR 0)

Performance Notes

Execution: Solid, controlled

Pump/connection: Good

Strength trend: Focus on warm up being a warm up then executing 2 working sets only and not over-doing warmups.

Day 2 — Legs

Session mood & energy: Great, after a 10 hour sleep!

Notes: Quad-dominant day. Took time ramping loads, prioritised positioning and joint comfort. Less work on the warm ups, focus more on pushing the working sets.

Main Work

Seated Hip Abduction

80 kg x 12 (RIR 7)

95 kg x 12 (RIR 5)

110 kg x 15 (RIR 2)

115 kg x 15 (RIR 3)

Seated Leg Curls

54 kg x 12 (RIR 7)

61 kg x 12 (RIR 5)

82 kg x 13 (RIR 1)

82 kg x 12 (RIR 0)

Seated Calf Raise

115 kg x 13 (RIR 8)

125 kg x 12 (RIR 8)

165 kg x 12 (RIR 2)

175 kg x 11 (RIR 0)

Hack Squat

40 kg x 6 (RIR 6)

60 kg x 6 (RIR 5)

70 kg x 10 (RIR 1)

70 kg x 8 (RIR 0)

Leg Press (Normal Stance)

60 kg x 8 (RIR 10)

140 kg x 8 (RIR 5)

200 kg x 12 (RIR 2)

200 kg x 10 (RIR 0)

Great upper and lower days there my guys!!! Smashing it out the park!! @AVMetal_mulisha

AVMetal_mulisha · Feb 10, 2026

Session — Tue: Chest / Shoulders + Cycling

Session mood & energy: Moderate
Notes: Cut fatigue present but output still there. Good ramping, pushed final sets properly. Short but sweet session today due to workloaf only a 45 minute smash sesh. Managed to do a 20 minute cycle this evening to burn off another 150 cals and get the heart rate up a bit.
New: Exciting news on this end as the great team at @shadow labs has agreed to sponsor the rest of this cut and will sponsor me for Oils and GH in the next log being a rebound / build phase! Looking forward to having the crew on board for this one!

Main Work

Plate Loaded Chest Fly

47 kg x 12 (RIR 10)
61 kg x 6 (RIR 10)
82 kg x 15 (RIR 2)
89 kg x 9 (RIR 0)

Notes: Kept the new method of keeping the warm up sets as actual warm ups then focus on weight and tempo for working sets

Plate Loaded Incline Press

50 kg x 12 (RIR 5)
80 kg x 10 (RIR 1)
70 kg x 10 (RIR 0)
60 kg x 10 (RIR 0)

Notes: Using Barbell bench press today as smith machine taken yet again.

Machine Lateral Raise

32 kg x 15 (RIR 5)
46 kg x 6 (RIR 10)
60 kg x 15 (RIR 2)
67 kg x 10 (RIR 0)

Note: Definitely a big improvement in strength

Dumbbell Front Raise

6 kg x 6 (RIR 5)
6 kg x 6 (RIR 4)
10 kg x 10 (RIR 0)
12 kg x 10 (RIR 0)

Notes: Used cable machine with rope

LH5515 · Feb 10, 2026

AVMetal_mulisha said:
Session — Tue: Chest / Shoulders + Cycling

Session mood & energy: Moderate

Notes: Cut fatigue present but output still there. Good ramping, pushed final sets properly. Short but sweet session today due to workloaf only a 45 minute smash sesh. Managed to do a 20 minute cycle this evening to burn off another 150 cals and get the heart rate up a bit.

New: Exciting news on this end as the great team at @shadow labs has agreed to sponsor the rest of this cut and will sponsor me for Oils and GH in the next log being a rebound / build phase! Looking forward to having the crew on board for this one!

Main Work

Plate Loaded Chest Fly

47 kg x 12 (RIR 10)

61 kg x 6 (RIR 10)

82 kg x 15 (RIR 2)

89 kg x 9 (RIR 0)

Notes: Kept the new method of keeping the warm up sets as actual warm ups then focus on weight and tempo for working sets

Plate Loaded Incline Press

50 kg x 12 (RIR 5)

80 kg x 10 (RIR 1)

70 kg x 10 (RIR 0)

60 kg x 10 (RIR 0)

Notes: Using Barbell bench press today as smith machine taken yet again.

Machine Lateral Raise

32 kg x 15 (RIR 5)

46 kg x 6 (RIR 10)

60 kg x 15 (RIR 2)

67 kg x 10 (RIR 0)

Note: Definitely a big improvement in strength

Dumbbell Front Raise

6 kg x 6 (RIR 5)

6 kg x 6 (RIR 4)

10 kg x 10 (RIR 0)

12 kg x 10 (RIR 0)

Notes: Used cable machine with rope

Welcome to the @shadow labs performance team brother !! In good hands

Will be following

LevButlerov · Feb 10, 2026

AVMetal_mulisha said:
Session — Tue: Chest / Shoulders + Cycling

Session mood & energy: Moderate

Notes: Cut fatigue present but output still there. Good ramping, pushed final sets properly. Short but sweet session today due to workloaf only a 45 minute smash sesh. Managed to do a 20 minute cycle this evening to burn off another 150 cals and get the heart rate up a bit.

New: Exciting news on this end as the great team at @shadow labs has agreed to sponsor the rest of this cut and will sponsor me for Oils and GH in the next log being a rebound / build phase! Looking forward to having the crew on board for this one!

Main Work

Plate Loaded Chest Fly

47 kg x 12 (RIR 10)

61 kg x 6 (RIR 10)

82 kg x 15 (RIR 2)

89 kg x 9 (RIR 0)

Notes: Kept the new method of keeping the warm up sets as actual warm ups then focus on weight and tempo for working sets

Plate Loaded Incline Press

50 kg x 12 (RIR 5)

80 kg x 10 (RIR 1)

70 kg x 10 (RIR 0)

60 kg x 10 (RIR 0)

Notes: Using Barbell bench press today as smith machine taken yet again.

Machine Lateral Raise

32 kg x 15 (RIR 5)

46 kg x 6 (RIR 10)

60 kg x 15 (RIR 2)

67 kg x 10 (RIR 0)

Note: Definitely a big improvement in strength

Dumbbell Front Raise

6 kg x 6 (RIR 5)

6 kg x 6 (RIR 4)

10 kg x 10 (RIR 0)

12 kg x 10 (RIR 0)

Notes: Used cable machine with rope

chest fly 89kg is huge

strong!

Kopite67 · Feb 10, 2026

AVMetal_mulisha said:
Dates covered: Saturday 7/2/2026 –Wed 9/2/2026 (Upper + Legs)

Phase / focus: Cut — ~3 weeks remaining

Current goal: Continue fat loss toward ~8% while maintaining muscle, refining execution, and keeping health metrics in check. In saying that I've come to terms that at this point, I won't hit 8% and will most likely land around the 9% mark. Although I didn't hit it, I'm not mad as this is the leanest I've ever been!

1) Training
Day 1 — Upper / Triceps + BJJ

Session mood & energy: Moderate

Notes: Upper session paired with BJJ later in the day. Focus was clean execution, ramping sets properly and pushing closer to failure on final working sets without blowing out recovery.

Warm-Up

Dumbbell YTW

0 kg x 10

0 kg x 10

0 kg x 10

Main Work

Cable Chest Fly (used instead of plate-loaded today)

8.75 kg x 15 (RIR 10)

13.75 kg x 12 (RIR 2)

14.5 kg x 11 (RIR 0)

13.75 kg x 10 (RIR 0)

Barbell Bench Press

40 kg x 12 (RIR 5)

50 kg x 12 (RIR 5)

70 kg x 15 (RIR 3)

80 kg x 10 (RIR 0)

Chest Supported T-Bar Row

20 kg x 12 (RIR 8)

40 kg x 12 (RIR 4)

60 kg x 8 (RIR 0)

50 kg x 9 (RIR 0)

EZ-Bar Skull Crushers

20 kg x 15 (RIR 5)

30 kg x 12 (RIR 3)

30 kg x 13 (RIR 0)

Performance Notes

Execution: Solid, controlled

Pump/connection: Good

Strength trend: Focus on warm up being a warm up then executing 2 working sets only and not over-doing warmups.

Day 2 — Legs

Session mood & energy: Great, after a 10 hour sleep!

Notes: Quad-dominant day. Took time ramping loads, prioritised positioning and joint comfort. Less work on the warm ups, focus more on pushing the working sets.

Main Work

Seated Hip Abduction

80 kg x 12 (RIR 7)

95 kg x 12 (RIR 5)

110 kg x 15 (RIR 2)

115 kg x 15 (RIR 3)

Seated Leg Curls

54 kg x 12 (RIR 7)

61 kg x 12 (RIR 5)

82 kg x 13 (RIR 1)

82 kg x 12 (RIR 0)

Seated Calf Raise

115 kg x 13 (RIR 8)

125 kg x 12 (RIR 8)

165 kg x 12 (RIR 2)

175 kg x 11 (RIR 0)

Hack Squat

40 kg x 6 (RIR 6)

60 kg x 6 (RIR 5)

70 kg x 10 (RIR 1)

70 kg x 8 (RIR 0)

Leg Press (Normal Stance)

60 kg x 8 (RIR 10)

140 kg x 8 (RIR 5)

200 kg x 12 (RIR 2)

200 kg x 10 (RIR 0)

Great update bro. Solid program you are using

AVMetal_mulisha said:
Session — Tue: Chest / Shoulders + Cycling

Session mood & energy: Moderate

Notes: Cut fatigue present but output still there. Good ramping, pushed final sets properly. Short but sweet session today due to workloaf only a 45 minute smash sesh. Managed to do a 20 minute cycle this evening to burn off another 150 cals and get the heart rate up a bit.

New: Exciting news on this end as the great team at @shadow labs has agreed to sponsor the rest of this cut and will sponsor me for Oils and GH in the next log being a rebound / build phase! Looking forward to having the crew on board for this one!

Main Work

Plate Loaded Chest Fly

47 kg x 12 (RIR 10)

61 kg x 6 (RIR 10)

82 kg x 15 (RIR 2)

89 kg x 9 (RIR 0)

Notes: Kept the new method of keeping the warm up sets as actual warm ups then focus on weight and tempo for working sets

Plate Loaded Incline Press

50 kg x 12 (RIR 5)

80 kg x 10 (RIR 1)

70 kg x 10 (RIR 0)

60 kg x 10 (RIR 0)

Notes: Using Barbell bench press today as smith machine taken yet again.

Machine Lateral Raise

32 kg x 15 (RIR 5)

46 kg x 6 (RIR 10)

60 kg x 15 (RIR 2)

67 kg x 10 (RIR 0)

Note: Definitely a big improvement in strength

Dumbbell Front Raise

6 kg x 6 (RIR 5)

6 kg x 6 (RIR 4)

10 kg x 10 (RIR 0)

12 kg x 10 (RIR 0)

Notes: Used cable machine with rope

Great news on the sponsorship bro, congratulations

. Training is still on point and progressing beautifully

AVMetal_mulisha · Feb 11, 2026

Updated for 11/2

Weight this morning 83.3kg.

Rest day today however managed to get a cardio session in after work and did 30 min on treadmill at 8km/h. Focusing on 140/150 HR.

I also feel as I've not done enough BJJ lately this also taken away from the fat falling off.

I've attached photos today however probably not much change from last week. I've got 2 weeks of the cut left. We won't hit 8% but I still think 9% is there. Will look to recomp after the cut before the build so will look to lose last bit of fat from stomach.

On that note and in addition to last night I'd like to introduce the great team at @IRONCLAD LABS who will sponsor me for all things peptides and cannot wait for the partnership!

Appreciate to everyone on these forums, the crew, the trainers and all the sponsors.

CladHQ · Feb 11, 2026

Fantastic to have you on board bro. Gift package going out tonight.

Can't wait to partner with you on this journey.

We are going to kick goals.

Tested. Trusted. Ironclad.

Kopite67 · Feb 11, 2026

AVMetal_mulisha said:
Updated for 11/2

Weight this morning 83.3kg.

Rest day today however managed to get a cardio session in after work and did 30 min on treadmill at 8km/h. Focusing on 140/150 HR.

I also feel as I've not done enough BJJ lately this also taken away from the fat falling off.

I've attached photos today however probably not much change from last week. I've got 2 weeks of the cut left. We won't hit 8% but I still think 9% is there. Will look to recomp after the cut before the build so will look to lose last bit of fat from stomach.

On that note and in addition to last night I'd like to introduce the great team at @IRONCLAD LABS who will sponsor me for all things peptides and cannot wait for the partnership!

Appreciate to everyone on these forums, the crew, the trainers and all the sponsors.

Great update bro. Looking lean and tight

AVMetal_mulisha · Feb 11, 2026

CladHQ said:
Fantastic to have you on board bro. Gift package going out tonight.

Can't wait to partner with you on this journey.

We are going to kick goals.

Tested. Trusted. Ironclad.

Thanks bro! Can't wait to work with you guys!

AVMetal_mulisha · Feb 11, 2026

Kopite67 said:
Great update bro. Looking lean and tight

Thank you my man!

Approved Log Cut Cycle Log - going below 8% bodyfat

V.I.P.

Cable Pullover​

Close Grip Seated Row​

Pec Deck Rear Delt Fly​

Chest Supported Wide Grip Row​

Attachments

Veteran Mod

Cable Pullover​

Close Grip Seated Row​

Pec Deck Rear Delt Fly​

Chest Supported Wide Grip Row​

Veteran Mod

Veteran Mod

Cable Pullover​

Close Grip Seated Row​

Pec Deck Rear Delt Fly​

Chest Supported Wide Grip Row​

Veteran

Cable Pullover​

Close Grip Seated Row​

Pec Deck Rear Delt Fly​

Chest Supported Wide Grip Row​

Senior Chairman

Cable Pullover​

Close Grip Seated Row​

Pec Deck Rear Delt Fly​

Chest Supported Wide Grip Row​

Elite Mod

Cable Pullover​

Close Grip Seated Row​

Pec Deck Rear Delt Fly​

Chest Supported Wide Grip Row​

Veteran

Cable Pullover​

Close Grip Seated Row​

Pec Deck Rear Delt Fly​

Chest Supported Wide Grip Row​

Veteran Mod

Veteran Mod

Cable Pullover​

Close Grip Seated Row​

Pec Deck Rear Delt Fly​

Chest Supported Wide Grip Row​

V.I.P.

V.I.P.

V.I.P.

Veteran Mod

Veteran Mod

Elite Mod

Veteran

Cable Pullover​

Close Grip Seated Row​

Pec Deck Rear Delt Fly​

Chest Supported Wide Grip Row​

Veteran Mod

Cable Pullover​

Close Grip Seated Row​

Pec Deck Rear Delt Fly​

Chest Supported Wide Grip Row​

V.I.P.

Attachments

Veteran Mod

Veteran Mod

Trusted Brother

V.I.P.

Trusted Brother

V.I.P.

Trusted Brother

Team Raptor

Moderator

Chairman

V.I.P.

Veteran Mod

Veteran Mod

V.I.P.

Veteran Mod

V.I.P.

Veteran Mod

Veteran Mod

Cable Pullover

Close Grip Seated Row

Pec Deck Rear Delt Fly

Chest Supported Wide Grip Row

Cable Pullover

Close Grip Seated Row

Pec Deck Rear Delt Fly

Chest Supported Wide Grip Row

Cable Pullover

Close Grip Seated Row

Pec Deck Rear Delt Fly

Chest Supported Wide Grip Row

Cable Pullover

Close Grip Seated Row

Pec Deck Rear Delt Fly

Chest Supported Wide Grip Row

Cable Pullover

Close Grip Seated Row

Pec Deck Rear Delt Fly

Chest Supported Wide Grip Row

Cable Pullover

Close Grip Seated Row

Pec Deck Rear Delt Fly

Chest Supported Wide Grip Row

Cable Pullover

Close Grip Seated Row

Pec Deck Rear Delt Fly

Chest Supported Wide Grip Row

Cable Pullover

Close Grip Seated Row

Pec Deck Rear Delt Fly

Chest Supported Wide Grip Row

Cable Pullover

Close Grip Seated Row

Pec Deck Rear Delt Fly

Chest Supported Wide Grip Row

Cable Pullover

Close Grip Seated Row

Pec Deck Rear Delt Fly

Chest Supported Wide Grip Row

Log for 26/1

Daily Steps from yesterday: 15K
Morning Fasted weight: 83.2kg down from a high this week of 84.2kg this week due to the implementation of GH at 2IU per day. Also change in diet since joining @R.AP resulting in more volume in stomach than prior.

Felt on fire this morning, timing of everything was on point, pinning of GH, Reta, HCG etc just felt great in the gym. Could've easily spent 2 - 3 hours in the gym if I had the chance.

Legs – Hammies + Biceps

Log for 26/1

Daily Steps from yesterday: 15K

Morning Fasted weight: 83.2kg down from a high this week of 84.2kg this week due to the implementation of GH at 2IU per day. Also change in diet since joining @R.AP resulting in more volume in stomach than prior.

Felt on fire this morning, timing of everything was on point, pinning of GH, Reta, HCG etc just felt great in the gym. Could've easily spent 2 - 3 hours in the gym if I had the chance.

Legs – Hammies + BicepsI

Log for 26/1

Daily Steps from yesterday: 15K

Morning Fasted weight: 83.2kg down from a high this week of 84.2kg this week due to the implementation of GH at 2IU per day. Also change in diet since joining @R.AP resulting in more volume in stomach than prior.

Felt on fire this morning, timing of everything was on point, pinning of GH, Reta, HCG etc just felt great in the gym. Could've easily spent 2 - 3 hours in the gym if I had the chance.