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Approved Log 20 week Building Recomp Cycle Log

AVMetal_mulisha

AVMetal_mulisha

V.I.P.
EVO Logger
Hey everyone — starting a new log for my next phase.


I’ve just wrapped up a successful cut and I’m sitting around ~10% body fat. Now I’m moving into a 24-week build, split into three 8-week mesocycles. I’m currently in Mesocycle 1 (Accumulation).


I also train Brazilian Jiu-Jitsu, so I’ll be managing recovery properly and keeping an eye on performance, health markers, and keeping the waist under control while pushing size where it matters.

Sponsored by: @shadow labs for AAS and @CladHQ for all things Peptides and ancillaries


Goals - what we're actually building​


I’ve got a naturally blocky midsection, and I’m already strong/dominant through chest and quads, so this build is aimed at creating a bigger X-frame:
  • More width: lateral delts + better lat sweep
  • Posture improvement: rhomboids / mid-traps (undo the forward-rolled shoulders)
  • Bring up glutes: add size without just feeding quad dominance

Starting weight​


  • 84.4 kg

Nutrition (current)​


Baseline:


  • 1,983 kcal
  • 215P / 187C / 30F (fats capped)

Reverse diet approach:
  • I’m currently doing a reverse diet, adding ~100 cals/week mainly via carbs until I find balance/maintenance, then I’ll move into a true surplus.
  • Roughly: +25g carbs = +100 cals.

Cardio​

  • 25 min LISS @ 120–130 bpm, 4×/week
  • BJJ 2 - 3 days per week

Current protocol with Sponsors​

AAS —​


@shadow labs

  • Test E: 60mg daily (Mon–Fri) = 300mg/week
  • NPP: 20mg daily (Mon–Fri) = 100mg/week
  • EQ: 15mg daily (Mon–Fri) = 75mg/week

Metabolic / Peptides —​


@CladHQ
  • GH: 4 IU/day
  • SLU-PP-332: 100mg daily (AM) first two weeks followed by 10mg Daily
  • Injectable L-Carnitine: 600mg daily (30 mins pre-training/LISS)
  • Semax: 300–500mcg daily (30–45 mins pre-workout)
  • BPC-157: 500mcg pre-bed
  • TB-500: 500mcg pre-bed
  • GHK-Cu: 2mg pre-bed
  • Tadalafil: 5mg (AM)

Daily ancillaries​

  • Ubiquinol (CoQ10): 100mg (mid-day)
  • Vitamin D3 + K2: 5,000 IU / 100mcg (mid-day)
  • Astaxanthin: 12mg (mid-day)
  • Citrus Bergamot: 500mg (mid-day)
  • P5P: 100mg (PM)
  • Astragalus: 3,000mg (PM)
  • Nattokinase: 4,000 FU (PM)
  • Magnesium Glycinate: 400mg (PM)
  • Zinc Picolinate: 30mg (PM)
  • TUDCA: 500mg (PM)

I've also attached images of where I landed and where I started with the cut ​

 

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looking good mate. if you’re focused on the postural correction stuff I’d definitely recommend watching some Johnathan Warren vids he’s got heaps on lifting properly with regard to your physiological patterns and aiding in poor postural habits.
 
AVMetal_mulisha said:
Hey everyone — starting a new log for my next phase.


I’ve just wrapped up a successful cut and I’m sitting around ~10% body fat. Now I’m moving into a 24-week build, split into three 8-week mesocycles. I’m currently in Mesocycle 1 (Accumulation).


I also train Brazilian Jiu-Jitsu, so I’ll be managing recovery properly and keeping an eye on performance, health markers, and keeping the waist under control while pushing size where it matters.

Sponsored by: @shadow labs for AAS and @CladHQ for all things Peptides and ancillaries


Goals - what we're actually building​


I’ve got a naturally blocky midsection, and I’m already strong/dominant through chest and quads, so this build is aimed at creating a bigger X-frame:
  • More width: lateral delts + better lat sweep
  • Posture improvement: rhomboids / mid-traps (undo the forward-rolled shoulders)
  • Bring up glutes: add size without just feeding quad dominance

Starting weight​


  • 84.4 kg

Nutrition (current)​


Baseline:


  • 1,983 kcal
  • 215P / 187C / 30F (fats capped)

Reverse diet approach:
  • I’m currently doing a reverse diet, adding ~100 cals/week mainly via carbs until I find balance/maintenance, then I’ll move into a true surplus.
  • Roughly: +25g carbs = +100 cals.

Cardio​

  • 25 min LISS @ 120–130 bpm, 4×/week
  • BJJ 2 - 3 days per week

Current protocol with Sponsors​

AAS —​


@shadow labs

  • Test E: 60mg daily (Mon–Fri) = 300mg/week
  • NPP: 20mg daily (Mon–Fri) = 100mg/week
  • EQ: 15mg daily (Mon–Fri) = 75mg/week

Metabolic / Peptides —​


@CladHQ
  • GH: 4 IU/day
  • SLU-PP-332: 100mg daily (AM) first two weeks followed by 10mg Daily
  • Injectable L-Carnitine: 600mg daily (30 mins pre-training/LISS)
  • Semax: 300–500mcg daily (30–45 mins pre-workout)
  • BPC-157: 500mcg pre-bed
  • TB-500: 500mcg pre-bed
  • GHK-Cu: 2mg pre-bed
  • Tadalafil: 5mg (AM)

Daily ancillaries​

  • Ubiquinol (CoQ10): 100mg (mid-day)
  • Vitamin D3 + K2: 5,000 IU / 100mcg (mid-day)
  • Astaxanthin: 12mg (mid-day)
  • Citrus Bergamot: 500mg (mid-day)
  • P5P: 100mg (PM)
  • Astragalus: 3,000mg (PM)
  • Nattokinase: 4,000 FU (PM)
  • Magnesium Glycinate: 400mg (PM)
  • Zinc Picolinate: 30mg (PM)
  • TUDCA: 500mg (PM)

I've also attached images of where I landed and where I started with the cut ​

Click to expand...
good log start but you need to stop using Ai for the log, its throwing up red flags cant approved it now @AVMetal_mulisha
you need to start posting your own thoughts in your writing no ai, no need for it to be cleaned up
 
Yesterdays session was leg day 1 with a focus on quads. I actually set up the hack squat to help with angle of attack with lifting shoes and lifting triangles (rubber triangle things) as I have a very immobile right ankle. With this set up I was actually able to put my feet close together, focusing on the stretch and depth of the squat.

I have to say I haven't thrown up from legs in a few years but this took me to the brink.

I've also the following ancillaries;

- Nattokinase
- COQ10 Super Ubiq
- Astaxanthin
- P5P


Not sure on everyone else's experience with NPP but I feel my strength has shot up over the course of a week only! Very very excited for this build!

Yesterday's workout below.

Legs – Quads
  • Standing Calf Raise
    • Set 1: 185 kg x 12 (3 RIR)
    • Set 2: 195 kg x 11 (0 RIR)

  • Seated Leg Extension
    • Set 1: 89 kg x 13 (2 RIR)
    • Set 2: 96 kg x 11 (0 RIR)

  • Hack Squat ( I don't incl the weight of the sled in the below which is 60KG)
    • Set 1: 60 kg x 10 (0 RIR)
    • Set 2: 60 kg x 8 (0 RIR)

  • Dumbbell Walking Lunges - Using sandbag for these not DB)
    • Set 1: 15 kg DBs x 20 reps (2 RIR)
    • Set 2: 20 kg DBs x 16 reps (0 RIR)
 
AVMetal_mulisha said:
Yesterdays session was leg day 1 with a focus on quads. I actually set up the hack squat to help with angle of attack with lifting shoes and lifting triangles (rubber triangle things) as I have a very immobile right ankle. With this set up I was actually able to put my feet close together, focusing on the stretch and depth of the squat.

I have to say I haven't thrown up from legs in a few years but this took me to the brink.

I've also the following ancillaries;

- Nattokinase
- COQ10 Super Ubiq
- Astaxanthin
- P5P


Not sure on everyone else's experience with NPP but I feel my strength has shot up over the course of a week only! Very very excited for this build!

Yesterday's workout below.

Legs – Quads
  • Standing Calf Raise
    • Set 1: 185 kg x 12 (3 RIR)
    • Set 2: 195 kg x 11 (0 RIR)

  • Seated Leg Extension
    • Set 1: 89 kg x 13 (2 RIR)
    • Set 2: 96 kg x 11 (0 RIR)

  • Hack Squat ( I don't incl the weight of the sled in the below which is 60KG)
    • Set 1: 60 kg x 10 (0 RIR)
    • Set 2: 60 kg x 8 (0 RIR)

  • Dumbbell Walking Lunges - Using sandbag for these not DB)
    • Set 1: 15 kg DBs x 20 reps (2 RIR)
    • Set 2: 20 kg DBs x 16 reps (0 RIR)
Click to expand...
please read this about Ai use @AVMetal_mulisha
https://www.evolutionary.org/forums/threads/building-the-x-frame-20-week-build.109575/post-1995904
LevButlerov said:
good log start but you need to stop using Ai for the log, its throwing up red flags cant approved it now @AVMetal_mulisha
you need to start posting your own thoughts in your writing no ai, no need for it to be cleaned up
Click to expand...
 
Busy week this week and unfortunately missed BJJ however hit a late gym session last night! Followed by another session this morning and some cardio.

I've been deep in to watching Erick Janick and his cues on certain exercises (even things like bench press) have made a huge difference to the 'feel'

Again strength up on all lifts - would love to know everyones feedback on the "kick in" for NPP strength as being on only 1900 cals (reverse diet) I don't think its the slight bump in cals giving me this strength

All supps / anabolics / cals are the same so will focus on only the workouts.

Frist check in photos below post cut - 1 week in to "build"

Chest / Shoulders​

  • Plate Loaded Chest Fly - 60 degree bench with cuffs. Again set up from Erick Janick
    • Set 1: 18.75 kg x 12 (0 RIR)
    • Set 2: 16.25 kg x 13 (0 RIR)
  • Plate Loaded Incline Press (Smith incline) - Bar to upper chest
    • Set 1: 70 kg x 10 (0 RIR)
    • Set 2: 60 kg x 11 (0 RIR)
  • DB Slight incline Bench press - slow eccentric - hold - push out with big squeeze at the top.
    • Set 1: 27.5 kg x 12 (0 RIR)
    • Set 2: 27.5 kg x 11 (0 RIR)
  • Machine Lateral Raise - Cable machine with cuffs
    • Set 1: 6.25 kg x 17 (2 RIR)
    • Set 2: 11.25 kg x 8 (0 RIR)
  • Dumbbell Front Raise. Again, set up from Erick Janick - Laying on 40 degree bench away from the pulley system and "scraping the floor to engage front delts"
    • Set 1: 8.75 kg x 11 (0 RIR)
    • Set 2: 8.75 kg x 10 (0 RIR)

Back Complete​

  • Cable Pullover (rope, bench ~45°) Honestly, love the set-up of this one now. Will post photos of it next time
    • Set 1: 23.75 kg x 12 (3 RIR)
    • Set 2: 26.25 kg x 13 (2 RIR)
  • Close Grip Seated Row
    • Set 1: 60 kg x 15 (2 RIR)
    • Set 2: 70 kg x 12 (1 RIR)
  • Close Grip Lat Pull down: Set up from Erick Janick - Bench facing away from cable, at 45 degrees. Facing in to the cable with the cable point high pulling elbows down in to pockets - amazing lat engagement
    • Set 1: 40 kg x 15 (2 RIR)
    • Set 2: 47.5 kg x 15 (2 RIR)
  • Barbell Bent Over Row
    • Set 1: 60 kg x 12 (3 RIR)
    • Set 2: 70 kg x 9 (0 RIR)
 

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AVMetal_mulisha said:
Busy week this week and unfortunately missed BJJ however hit a late gym session last night! Followed by another session this morning and some cardio.

I've been deep in to watching Erick Janick and his cues on certain exercises (even things like bench press) have made a huge difference to the 'feel'

Again strength up on all lifts - would love to know everyones feedback on the "kick in" for NPP strength as being on only 1900 cals (reverse diet) I don't think its the slight bump in cals giving me this strength

All supps / anabolics / cals are the same so will focus on only the workouts.

Frist check in photos below post cut - 1 week in to "build"

Chest / Shoulders​

  • Plate Loaded Chest Fly - 60 degree bench with cuffs. Again set up from Erick Janick
    • Set 1: 18.75 kg x 12 (0 RIR)
    • Set 2: 16.25 kg x 13 (0 RIR)
  • Plate Loaded Incline Press (Smith incline) - Bar to upper chest
    • Set 1: 70 kg x 10 (0 RIR)
    • Set 2: 60 kg x 11 (0 RIR)
  • DB Slight incline Bench press - slow eccentric - hold - push out with big squeeze at the top.
    • Set 1: 27.5 kg x 12 (0 RIR)
    • Set 2: 27.5 kg x 11 (0 RIR)
  • Machine Lateral Raise - Cable machine with cuffs
    • Set 1: 6.25 kg x 17 (2 RIR)
    • Set 2: 11.25 kg x 8 (0 RIR)
  • Dumbbell Front Raise. Again, set up from Erick Janick - Laying on 40 degree bench away from the pulley system and "scraping the floor to engage front delts"
    • Set 1: 8.75 kg x 11 (0 RIR)
    • Set 2: 8.75 kg x 10 (0 RIR)

Back Complete​

  • Cable Pullover (rope, bench ~45°) Honestly, love the set-up of this one now. Will post photos of it next time
    • Set 1: 23.75 kg x 12 (3 RIR)
    • Set 2: 26.25 kg x 13 (2 RIR)
  • Close Grip Seated Row
    • Set 1: 60 kg x 15 (2 RIR)
    • Set 2: 70 kg x 12 (1 RIR)
  • Close Grip Lat Pull down: Set up from Erick Janick - Bench facing away from cable, at 45 degrees. Facing in to the cable with the cable point high pulling elbows down in to pockets - amazing lat engagement
    • Set 1: 40 kg x 15 (2 RIR)
    • Set 2: 47.5 kg x 15 (2 RIR)
  • Barbell Bent Over Row
    • Set 1: 60 kg x 12 (3 RIR)
    • Set 2: 70 kg x 9 (0 RIR)
Click to expand...
You look really good, very good abs and nice wide lats :D back double is perfect good bicep look! @AVMetal_mulisha

training good back day, close grip rows 70kgs nice!

you start any digestive aids?

@BeMe @Allupfromhere @Pigsy @Dreamer
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
 
AVMetal_mulisha said:
I'm working on lower lats at the moment but thank you!

Yep! Always w gut biome - I use psyllium husk, chia and also product called Phytobiome. Can't recommend it enough.
Click to expand...
I like your lower lats nice strong :D @AVMetal_mulisha

nice I love chia and psyllium mix please mention it next time
 
AVMetal_mulisha said:
Busy week this week and unfortunately missed BJJ however hit a late gym session last night! Followed by another session this morning and some cardio.

I've been deep in to watching Erick Janick and his cues on certain exercises (even things like bench press) have made a huge difference to the 'feel'

Again strength up on all lifts - would love to know everyones feedback on the "kick in" for NPP strength as being on only 1900 cals (reverse diet) I don't think its the slight bump in cals giving me this strength

All supps / anabolics / cals are the same so will focus on only the workouts.

Frist check in photos below post cut - 1 week in to "build"

Chest / Shoulders​

  • Plate Loaded Chest Fly - 60 degree bench with cuffs. Again set up from Erick Janick
    • Set 1: 18.75 kg x 12 (0 RIR)
    • Set 2: 16.25 kg x 13 (0 RIR)
  • Plate Loaded Incline Press (Smith incline) - Bar to upper chest
    • Set 1: 70 kg x 10 (0 RIR)
    • Set 2: 60 kg x 11 (0 RIR)
  • DB Slight incline Bench press - slow eccentric - hold - push out with big squeeze at the top.
    • Set 1: 27.5 kg x 12 (0 RIR)
    • Set 2: 27.5 kg x 11 (0 RIR)
  • Machine Lateral Raise - Cable machine with cuffs
    • Set 1: 6.25 kg x 17 (2 RIR)
    • Set 2: 11.25 kg x 8 (0 RIR)
  • Dumbbell Front Raise. Again, set up from Erick Janick - Laying on 40 degree bench away from the pulley system and "scraping the floor to engage front delts"
    • Set 1: 8.75 kg x 11 (0 RIR)
    • Set 2: 8.75 kg x 10 (0 RIR)

Back Complete​

  • Cable Pullover (rope, bench ~45°) Honestly, love the set-up of this one now. Will post photos of it next time
    • Set 1: 23.75 kg x 12 (3 RIR)
    • Set 2: 26.25 kg x 13 (2 RIR)
  • Close Grip Seated Row
    • Set 1: 60 kg x 15 (2 RIR)
    • Set 2: 70 kg x 12 (1 RIR)
  • Close Grip Lat Pull down: Set up from Erick Janick - Bench facing away from cable, at 45 degrees. Facing in to the cable with the cable point high pulling elbows down in to pockets - amazing lat engagement
    • Set 1: 40 kg x 15 (2 RIR)
    • Set 2: 47.5 kg x 15 (2 RIR)
  • Barbell Bent Over Row
    • Set 1: 60 kg x 12 (3 RIR)
    • Set 2: 70 kg x 9 (0 RIR)
Click to expand...
Shape really coming in, looking great brother
 
AVMetal_mulisha said:
Busy week this week and unfortunately missed BJJ however hit a late gym session last night! Followed by another session this morning and some cardio.

I've been deep in to watching Erick Janick and his cues on certain exercises (even things like bench press) have made a huge difference to the 'feel'

Again strength up on all lifts - would love to know everyones feedback on the "kick in" for NPP strength as being on only 1900 cals (reverse diet) I don't think its the slight bump in cals giving me this strength

All supps / anabolics / cals are the same so will focus on only the workouts.

Frist check in photos below post cut - 1 week in to "build"

Chest / Shoulders​

  • Plate Loaded Chest Fly - 60 degree bench with cuffs. Again set up from Erick Janick
    • Set 1: 18.75 kg x 12 (0 RIR)
    • Set 2: 16.25 kg x 13 (0 RIR)
  • Plate Loaded Incline Press (Smith incline) - Bar to upper chest
    • Set 1: 70 kg x 10 (0 RIR)
    • Set 2: 60 kg x 11 (0 RIR)
  • DB Slight incline Bench press - slow eccentric - hold - push out with big squeeze at the top.
    • Set 1: 27.5 kg x 12 (0 RIR)
    • Set 2: 27.5 kg x 11 (0 RIR)
  • Machine Lateral Raise - Cable machine with cuffs
    • Set 1: 6.25 kg x 17 (2 RIR)
    • Set 2: 11.25 kg x 8 (0 RIR)
  • Dumbbell Front Raise. Again, set up from Erick Janick - Laying on 40 degree bench away from the pulley system and "scraping the floor to engage front delts"
    • Set 1: 8.75 kg x 11 (0 RIR)
    • Set 2: 8.75 kg x 10 (0 RIR)

Back Complete​

  • Cable Pullover (rope, bench ~45°) Honestly, love the set-up of this one now. Will post photos of it next time
    • Set 1: 23.75 kg x 12 (3 RIR)
    • Set 2: 26.25 kg x 13 (2 RIR)
  • Close Grip Seated Row
    • Set 1: 60 kg x 15 (2 RIR)
    • Set 2: 70 kg x 12 (1 RIR)
  • Close Grip Lat Pull down: Set up from Erick Janick - Bench facing away from cable, at 45 degrees. Facing in to the cable with the cable point high pulling elbows down in to pockets - amazing lat engagement
    • Set 1: 40 kg x 15 (2 RIR)
    • Set 2: 47.5 kg x 15 (2 RIR)
  • Barbell Bent Over Row
    • Set 1: 60 kg x 12 (3 RIR)
    • Set 2: 70 kg x 9 (0 RIR)
Click to expand...
Nice workouts there mate. Will definitely look into those back exercises you are doing. Always keen to try and get better lat engagement, particularly lower lats. I recently tried close grip pulldowns facing away from the cable. Was alright. Did it before one arm barbell (landmine) rows. Actually I always felt unsupported t-bar rows in the low lats. Just a bit paranoid about the stress on my lower back.
 
AVMetal_mulisha said:
Busy week this week and unfortunately missed BJJ however hit a late gym session last night! Followed by another session this morning and some cardio.

I've been deep in to watching Erick Janick and his cues on certain exercises (even things like bench press) have made a huge difference to the 'feel'

Again strength up on all lifts - would love to know everyones feedback on the "kick in" for NPP strength as being on only 1900 cals (reverse diet) I don't think its the slight bump in cals giving me this strength

All supps / anabolics / cals are the same so will focus on only the workouts.

Frist check in photos below post cut - 1 week in to "build"

Chest / Shoulders​

  • Plate Loaded Chest Fly - 60 degree bench with cuffs. Again set up from Erick Janick
    • Set 1: 18.75 kg x 12 (0 RIR)
    • Set 2: 16.25 kg x 13 (0 RIR)
  • Plate Loaded Incline Press (Smith incline) - Bar to upper chest
    • Set 1: 70 kg x 10 (0 RIR)
    • Set 2: 60 kg x 11 (0 RIR)
  • DB Slight incline Bench press - slow eccentric - hold - push out with big squeeze at the top.
    • Set 1: 27.5 kg x 12 (0 RIR)
    • Set 2: 27.5 kg x 11 (0 RIR)
  • Machine Lateral Raise - Cable machine with cuffs
    • Set 1: 6.25 kg x 17 (2 RIR)
    • Set 2: 11.25 kg x 8 (0 RIR)
  • Dumbbell Front Raise. Again, set up from Erick Janick - Laying on 40 degree bench away from the pulley system and "scraping the floor to engage front delts"
    • Set 1: 8.75 kg x 11 (0 RIR)
    • Set 2: 8.75 kg x 10 (0 RIR)

Back Complete​

  • Cable Pullover (rope, bench ~45°) Honestly, love the set-up of this one now. Will post photos of it next time
    • Set 1: 23.75 kg x 12 (3 RIR)
    • Set 2: 26.25 kg x 13 (2 RIR)
  • Close Grip Seated Row
    • Set 1: 60 kg x 15 (2 RIR)
    • Set 2: 70 kg x 12 (1 RIR)
  • Close Grip Lat Pull down: Set up from Erick Janick - Bench facing away from cable, at 45 degrees. Facing in to the cable with the cable point high pulling elbows down in to pockets - amazing lat engagement
    • Set 1: 40 kg x 15 (2 RIR)
    • Set 2: 47.5 kg x 15 (2 RIR)
  • Barbell Bent Over Row
    • Set 1: 60 kg x 12 (3 RIR)
    • Set 2: 70 kg x 9 (0 RIR)
Click to expand...
Just read the first part. 1900 is a bump in cals? That's crazy low. How low were you before that?
 
Check-in day with @R.AP ! Happy with the progress so far, muscle bellies are full, glycogen is up and strength has come up.

circa 1.5kg gain in the last week, will be all glycogen but body is feeling much more full. Back in to BJJ which will provide my cardio outside of my 4 x LISS per week.

Rest day today and back in to my last sesh at current BJJ gym tomorrow before the big move!

Attached is photo of some steak and eggs with wattleseed and native Aussie pepperberry.
 

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AVMetal_mulisha said:
Check-in day with @R.AP ! Happy with the progress so far, muscle bellies are full, glycogen is up and strength has come up.

circa 1.5kg gain in the last week, will be all glycogen but body is feeling much more full. Back in to BJJ which will provide my cardio outside of my 4 x LISS per week.

Rest day today and back in to my last sesh at current BJJ gym tomorrow before the big move!

Attached is photo of some steak and eggs with wattleseed and native Aussie pepperberry.
Click to expand...
nice clean meal :D and 1.5kgs is a win! @AVMetal_mulisha happy to see you working with @R.AP
 
Hey Fam! Been MIA last few days as we've made a coastal change and moving houses has been a bitch. Never again hahah.
In saying that I hit the gym yesterday morning with a solid push day!

Feeling like my strength is coming up more and more.

I'll have images up tomorrow for check-in.

Chest / Shoulders​

  • Plate Loaded Chest Fly - Peck deck
    • Set 1: 89kg x 12 (2 RIR)
    • Set 2: 102kg x 10 (0 RIR)
  • Plate Loaded Incline Press (Smith incline) - Bar to upper chest
    • Set 1: 80 kg x 10 (0 RIR)
    • Set 2: 70 kg x 11 (0 RIR)
  • DB Slight incline Bench press - slow eccentric - hold - push out with big squeeze at the top.
    • Set 1: 40 kg x 10 (0 RIR)
    • Set 2: 40 kg x 8 (0 RIR)
  • Machine Lateral Raise - Cable machine with cuffs
    • Set 1: 8.75 kg x 12 (2 RIR)
    • Set 2: 8.75 kg x 10 (0 RIR)
  • Dumbbell Front Raise. Again, set up from Erick Janick - Laying on 40 degree bench away from the pulley system and "scraping the floor to engage front delts"
    • Set 1: 8.75 kg x 11 (0 RIR)
    • Set 2: 8.75 kg x 10 (0 RIR)
 
AVMetal_mulisha said:
Hey Fam! Been MIA last few days as we've made a coastal change and moving houses has been a bitch. Never again hahah.
In saying that I hit the gym yesterday morning with a solid push day!

Feeling like my strength is coming up more and more.

I'll have images up tomorrow for check-in.

Chest / Shoulders​

  • Plate Loaded Chest Fly - Peck deck
    • Set 1: 89kg x 12 (2 RIR)
    • Set 2: 102kg x 10 (0 RIR)
  • Plate Loaded Incline Press (Smith incline) - Bar to upper chest
    • Set 1: 80 kg x 10 (0 RIR)
    • Set 2: 70 kg x 11 (0 RIR)
  • DB Slight incline Bench press - slow eccentric - hold - push out with big squeeze at the top.
    • Set 1: 40 kg x 10 (0 RIR)
    • Set 2: 40 kg x 8 (0 RIR)
  • Machine Lateral Raise - Cable machine with cuffs
    • Set 1: 8.75 kg x 12 (2 RIR)
    • Set 2: 8.75 kg x 10 (0 RIR)
  • Dumbbell Front Raise. Again, set up from Erick Janick - Laying on 40 degree bench away from the pulley system and "scraping the floor to engage front delts"
    • Set 1: 8.75 kg x 11 (0 RIR)
    • Set 2: 8.75 kg x 10 (0 RIR)
Click to expand...
moving is hard but good you pushed it and back :D @AVMetal_mulisha
nice chest pump 103 chest fly wow!

waiting on tomorrow
 
Tried another Anytime Fitness in the area this morning and have to say, Newcastle is much more my crowd than the previous address.


Walked into a small industrial complex and the whole place was alive at 6am — two CrossFit gyms, an MMA gym, Anytime Fitness and a rehab centre all going at once. Proper training environment. Felt good walking into that kind of energy.

1) Training​


First time giving belt squats a proper go and I have to say I much prefer these over hack squats or barbell squats. Felt much easier to load the legs without beating up the lower back.


Belt Squat (3 sets)​

(not including weight of the equipment)
120kg x 12
140kg x 10
140kg x 10

Leg Press (3 sets)​

120kg x 15
200kg x 12
200kg x 10

Leg Extensions (3 sets)​

55kg x 15
74kg x 10
74kg x 10

Seated Leg Curl (3 sets)​

Only managed two sets today
77kg x 12
77kg x 10

Calf Raises (Used Seated Calf Raise)​

40kg x 15
65kg x 12
55kg x 10

Performance Notes​


Been experimenting a bit with nutrition timing alongside GH.

4IU GH first thing in the morning on an empty stomach.
Then cream of rice + protein about 45 minutes later, right before training (roughly 15–20 minutes before the session).

Noticing a pretty clear improvement in pump quality and strength output during the session since changing this.

2) Nutrition​


Calories: 1900
Macros:
Protein – 225g
Carbs – 180g
Fat – 40g


Hydration: 5–6L
Steps / activity: 10–13k per day

3) Health Metrics​


Weight: 85.4kg
Resting HR: 70 BPM - This has gone up over the last few weeks. I assume is lack of cardio which needs to be urgently addressed.
Blood Pressure: 126 / 70
Blood Glucose: 5.4
Mood / mental state: 9/10
 
AVMetal_mulisha said:
Tried another Anytime Fitness in the area this morning and have to say, Newcastle is much more my crowd than the previous address.


Walked into a small industrial complex and the whole place was alive at 6am — two CrossFit gyms, an MMA gym, Anytime Fitness and a rehab centre all going at once. Proper training environment. Felt good walking into that kind of energy.

1) Training​


First time giving belt squats a proper go and I have to say I much prefer these over hack squats or barbell squats. Felt much easier to load the legs without beating up the lower back.


Belt Squat (3 sets)​

(not including weight of the equipment)
120kg x 12
140kg x 10
140kg x 10

Leg Press (3 sets)​

120kg x 15
200kg x 12
200kg x 10

Leg Extensions (3 sets)​

55kg x 15
74kg x 10
74kg x 10

Seated Leg Curl (3 sets)​

Only managed two sets today
77kg x 12
77kg x 10

Calf Raises (Used Seated Calf Raise)​

40kg x 15
65kg x 12
55kg x 10

Performance Notes​


Been experimenting a bit with nutrition timing alongside GH.

4IU GH first thing in the morning on an empty stomach.
Then cream of rice + protein about 45 minutes later, right before training (roughly 15–20 minutes before the session).

Noticing a pretty clear improvement in pump quality and strength output during the session since changing this.

2) Nutrition​


Calories: 1900
Macros:
Protein – 225g
Carbs – 180g
Fat – 40g


Hydration: 5–6L
Steps / activity: 10–13k per day

3) Health Metrics​


Weight: 85.4kg
Resting HR: 70 BPM - This has gone up over the last few weeks. I assume is lack of cardio which needs to be urgently addressed.
Blood Pressure: 126 / 70
Blood Glucose: 5.4
Mood / mental state: 9/10
Click to expand...
140 on belt squat is huge! and 200 leg press a win!
AVMetal_mulisha said:
Photos of today's check in!
Click to expand...
abs and back amazing, and big arms :D @AVMetal_mulisha
 
AVMetal_mulisha said:
Thanks bro. Definitely just the beginning. Can't wait to get some more cals into the system and be hitting the 50kg DBs on bench again
Click to expand...
Bros, hell yeah, that's the mentality I like to see, like an absolute warrior.
 
  • Sponsored by @CladHQ and @shadow labs
  • 16/03/2026
  • Phase: Week 3 of the build
  • Weigh in this morning 85.4kg - Weight is coming up nicely and filling out. Upped the Cals to 2300 cals this week.

Hamstring-focused session this morning. Unfortunately, a few bits of equipment were taken when I got there, so instead of hamstring curls I swapped in leg extensions to keep the session moving.

Quick check in today - busy week ahead!

1) Training​

Glute Bridges (3 sets) - First time trying these. Will keep them in moving forward.​

100kg x 15
130kg x 13
130kg x 10

RDLs (Target: 8–12 reps)​

70kg x 10
70kg x 10

Seated Calf Raise​

40kg x 15
50kg x 12

Leg Extensions​

81kg x 12
81kg x 12
 
I will have updated photos tonight as I haven't had an opp to take this week.

  • Sponsored by @CladHQ and @shadow labs
  • Dates covered: 17/03/2026
  • Phase / focus: Week 3 of the build
  • Current goal: Continue controlled build, maintain condition while progressively increasing output
  • Notes: BP last night 120 / 76. Weight this morning 85.2kg. Looking to increase calories to ~2700 next week.


1) Training​



Good session today. Strength starting to come up now that food is moving.

17/03/2026 — Legs​

Main Work​

Belt Squat (3 sets) [Target: 8–12 reps]​


1: 140kg x 10 (RIR 3)
2: 160kg x 9 (RIR 1)
3: 160kg x 8 (RIR 0)

Leg Press (3 sets) [Target: 10–15 reps] - Weight on this down due to testing movement pattern. Had yoga blocks on lower back against seat really helped opening up hips and stabilizing the lower back. Also, I let the weight "crush" me with slow eccentric, let it squeeze at bottom without stopping then fired back up. Absolute barn burner.​


1: 180kg x 12 (RIR 2)
2: 200kg x 8 (RIR 0)
3: Legs were cooked

Leg Extensions (3 sets) [Target: 12–15 reps]​


1: 59kg x 16 (RIR 2)
2: 72kg x 12 (RIR 0)

Seated Leg Curl (3 sets) [Target: 10–12 reps]​

Set 1: 54kg x 12 (RIR 2) — lean back
Set 2: 45kg x 10 (RIR 0) — lean forward
Set 3: 45kg x 10 (RIR 0) - Lean forward

Standing Calf Raise (3 sets) [Target: 12–15 reps]​

Set 1: 30kg x 12 (RIR 4)
Set 2: 40kg x 15 (RIR 2)
Set 3: 40kg x 15 (RIR 2)
 
AVMetal_mulisha said:
I will have updated photos tonight as I haven't had an opp to take this week.

  • Sponsored by @CladHQ and @shadow labs
  • Dates covered: 17/03/2026
  • Phase / focus: Week 3 of the build
  • Current goal: Continue controlled build, maintain condition while progressively increasing output
  • Notes: BP last night 120 / 76. Weight this morning 85.2kg. Looking to increase calories to ~2700 next week.


1) Training​



Good session today. Strength starting to come up now that food is moving.

17/03/2026 — Legs​

Main Work​

Belt Squat (3 sets) [Target: 8–12 reps]​


1: 140kg x 10 (RIR 3)
2: 160kg x 9 (RIR 1)
3: 160kg x 8 (RIR 0)

Leg Press (3 sets) [Target: 10–15 reps] - Weight on this down due to testing movement pattern. Had yoga blocks on lower back against seat really helped opening up hips and stabilizing the lower back. Also, I let the weight "crush" me with slow eccentric, let it squeeze at bottom without stopping then fired back up. Absolute barn burner.​


1: 180kg x 12 (RIR 2)
2: 200kg x 8 (RIR 0)
3: Legs were cooked

Leg Extensions (3 sets) [Target: 12–15 reps]​


1: 59kg x 16 (RIR 2)
2: 72kg x 12 (RIR 0)

Seated Leg Curl (3 sets) [Target: 10–12 reps]​

Set 1: 54kg x 12 (RIR 2) — lean back
Set 2: 45kg x 10 (RIR 0) — lean forward
Set 3: 45kg x 10 (RIR 0) - Lean forward

Standing Calf Raise (3 sets) [Target: 12–15 reps]​

Set 1: 30kg x 12 (RIR 4)
Set 2: 40kg x 15 (RIR 2)
Set 3: 40kg x 15 (RIR 2)
Click to expand...
big 160 belt squat and huge 200 leg press wow!
AVMetal_mulisha said:
Check in for this week!
Click to expand...
your abs pop hard you're leaner than ever :D @AVMetal_mulisha
 

25/3/2026​


=====================


  • Sponsored by @CladHQ and @shadow labs
  • Phase / focus : Week 3 of the build
  • I've been extremely busy with new house and travel commitments this week, my training has been limited to about 45 mins per session
  • Landed 2 x Test E and 1 x KLOW from my friends @shadow labs I can't thank them enough for their support in this journey

1) Training​

Pull day today — kept it tight and focused on lat detail and lower lat bias. Had massage + dry needling after, so skipped biceps work.

DAY 3: PULL (Lats / Iliac Sweep / Detail)​


• Neutral Grip Braced Pulldown (2 sets)
  • Set 1: 43.75kg x 14 (RIR 2)
  • Set 2: 46.25kg x 11 (RIR 1)
    Cue: Lateral crunch at the bottom to hit lower fibres
• Iso Low Row (D-Handles) (2 sets)
  • Set 1: 35kg x 12 (RIR 1)
  • Set 2: 35kg x 10 (RIR 1)
    Cue: Turtle shell — full protraction on extension
• Bent Over Barbell Row (2 sets)
  • Set 1: 60kg x 10 (RIR 0)
  • Set 2: 60kg x 12 (RIR 2) (longer rest)
    Cue:     Pull to hip/waist
• Cuffed Rear Delt Flyes (2 sets)
  • Set 1: 8.75kg x 15 (RIR 3)
  • Set 2: 13.75kg x 10 (RIR 0)
 

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AVMetal_mulisha said:

25/3/2026​


=====================


  • Sponsored by @CladHQ and @shadow labs
  • Phase / focus : Week 3 of the build
  • I've been extremely busy with new house and travel commitments this week, my training has been limited to about 45 mins per session
  • Landed 2 x Test E and 1 x KLOW from my friends @shadow labs I can't thank them enough for their support in this journey

1) Training​

Pull day today — kept it tight and focused on lat detail and lower lat bias. Had massage + dry needling after, so skipped biceps work.

DAY 3: PULL (Lats / Iliac Sweep / Detail)​


• Neutral Grip Braced Pulldown (2 sets)
  • Set 1: 43.75kg x 14 (RIR 2)
  • Set 2: 46.25kg x 11 (RIR 1)
    Cue: Lateral crunch at the bottom to hit lower fibres
• Iso Low Row (D-Handles) (2 sets)
  • Set 1: 35kg x 12 (RIR 1)
  • Set 2: 35kg x 10 (RIR 1)
    Cue: Turtle shell — full protraction on extension
• Bent Over Barbell Row (2 sets)
  • Set 1: 60kg x 10 (RIR 0)
  • Set 2: 60kg x 12 (RIR 2) (longer rest)
    Cue:     Pull to hip/waist
• Cuffed Rear Delt Flyes (2 sets)
  • Set 1: 8.75kg x 15 (RIR 3)
  • Set 2: 13.75kg x 10 (RIR 0)
Click to expand...
good training again :D I like your iso rows but lets do more cardio and planks
 
AVMetal_mulisha said:
Agree with thr cardio bro. Need to get back into it!!! Got my self a pushie coming so will be riding to and from gym on Upper days!
Click to expand...
cardio is going to be the win do it :D
 
DAY 1: PUSH A (Upper Chest + Side Delts Focus)
Date: 28th March
Solid session. Focus was upper chest bias + clean delt stimulus. Swapped a few movements but execution was tight across the board.

Check in photos today! Feeling higher and holding less water than last week!

30° Incline Press (DB instead of Smith)
Set 1: 40kg × 8 (RIR 1)
Set 2: 40kg × 8 (RIR 0)

Tried out the inverted Chest Press (Smith)
Set 1: 20kg × 14 (RIR 2)
Set 2: 30kg × 12 (RIR 0)

Plate Loaded Pec Deck (New Technique)
Opened chest up, rotated biceps upward to expose front of torso more
Set 1: 96kg × 8 (RIR 0)
Set 2: 89kg × 9 (RIR ?)
Cue: Hard elbow squeeze + 1-sec peak hold
→ This felt very different — much better chest engagement

Standing Lateral Raises
Set 1: 10kg × 12 (RIR 0)
Set 2: 10kg × 8 (RIR 0)
Set 3: 7.5kg × 10 (RIR 0)
Cue: Lead with elbow, pour the pitcher at top

Incline Flyes (45° Bench)
Set 1: 16.25kg × 12 (RIR 0)
Set 2: 16.25kg × 9 (RIR 0)

6 min HIIT finisher on aerobics

45 minute bike ride with the fam and 17k steps today. Feeling great getting the cardio back in.
 

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Landed!!!! This week the crew at @IRONCLAD LABS sent through 240iu of GH and 2 BPC 157 / TB500s!!!! Can't thank the crew enough for the ongoing support!

I love the top notch packaging it comes in!

Bloods are booked in for this week! Can't wait!
 

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AVMetal_mulisha said:
DAY 1: PUSH A (Upper Chest + Side Delts Focus)
Date: 28th March
Solid session. Focus was upper chest bias + clean delt stimulus. Swapped a few movements but execution was tight across the board.

Check in photos today! Feeling higher and holding less water than last week!

30° Incline Press (DB instead of Smith)
Set 1: 40kg × 8 (RIR 1)
Set 2: 40kg × 8 (RIR 0)

Tried out the inverted Chest Press (Smith)
Set 1: 20kg × 14 (RIR 2)
Set 2: 30kg × 12 (RIR 0)

Plate Loaded Pec Deck (New Technique)
Opened chest up, rotated biceps upward to expose front of torso more
Set 1: 96kg × 8 (RIR 0)
Set 2: 89kg × 9 (RIR ?)
Cue: Hard elbow squeeze + 1-sec peak hold
→ This felt very different — much better chest engagement

Standing Lateral Raises
Set 1: 10kg × 12 (RIR 0)
Set 2: 10kg × 8 (RIR 0)
Set 3: 7.5kg × 10 (RIR 0)
Cue: Lead with elbow, pour the pitcher at top

Incline Flyes (45° Bench)
Set 1: 16.25kg × 12 (RIR 0)
Set 2: 16.25kg × 9 (RIR 0)

6 min HIIT finisher on aerobics

45 minute bike ride with the fam and 17k steps today. Feeling great getting the cardio back in.
Click to expand...
big grind :D I love your size abs are tight, big back and nice arms! EVO family support
noticed on the chest press with smith you did 2 sets can you a drop in there? @AVMetal_mulisha


@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @waggat @Trenhead3cc @Kopite67 @codezz
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515 @Yuri @Doctakay @catdadironman
 
AVMetal_mulisha said:
Landed!!!! This week the crew at @IRONCLAD LABS sent through 240iu of GH and 2 BPC 157 / TB500s!!!! Can't thank the crew enough for the ongoing support!

I love the top notch packaging it comes in!

Bloods are booked in for this week! Can't wait!
Click to expand...
nice tD :D
 
AVMetal_mulisha said:
DAY 1: PUSH A (Upper Chest + Side Delts Focus)
Date: 28th March
Solid session. Focus was upper chest bias + clean delt stimulus. Swapped a few movements but execution was tight across the board.

Check in photos today! Feeling higher and holding less water than last week!

30° Incline Press (DB instead of Smith)
Set 1: 40kg × 8 (RIR 1)
Set 2: 40kg × 8 (RIR 0)

Tried out the inverted Chest Press (Smith)
Set 1: 20kg × 14 (RIR 2)
Set 2: 30kg × 12 (RIR 0)

Plate Loaded Pec Deck (New Technique)
Opened chest up, rotated biceps upward to expose front of torso more
Set 1: 96kg × 8 (RIR 0)
Set 2: 89kg × 9 (RIR ?)
Cue: Hard elbow squeeze + 1-sec peak hold
→ This felt very different — much better chest engagement

Standing Lateral Raises
Set 1: 10kg × 12 (RIR 0)
Set 2: 10kg × 8 (RIR 0)
Set 3: 7.5kg × 10 (RIR 0)
Cue: Lead with elbow, pour the pitcher at top

Incline Flyes (45° Bench)
Set 1: 16.25kg × 12 (RIR 0)
Set 2: 16.25kg × 9 (RIR 0)

6 min HIIT finisher on aerobics

45 minute bike ride with the fam and 17k steps today. Feeling great getting the cardio back in.
Click to expand...
Nice workout mate. 40's on incline press is good going!

Looking really good in the photos. Nice balanced physique.
 
PULL (Lats / Iliac Sweep / Detail)
Date: 30/3/26

Good session — focus was lower lat bias, control through lengthened ranges, and clean execution.

Post workout had a 15 min walk on treadmill

Average steps over the last 5 days has been 12K so quite comfortable with where I'm at with fitness, however def need to get the HR up more often.

Waking Blood Glucose - 5.5 this morning

Also taking today + tomorrow off to get bloodwork done and reset — will come back sharper. Depending on bloods will look to increase AAS

Lat Pulldown (Front)
Set 1: 25kg × 11 (RIR 1)
Set 2: 21.25kg × 12 (RIR 2)

Neutral Grip / Standing Rope Pulldown (Finisher style)
Set 1: 32.5kg × 15 (RIR 2)
Set 2: 40kg × 12 (RIR 0)
Cue: Lateral crunch at bottom to hit lower lat fibres

Iso Low Row (D Handles)
Set 1: 35kg + 2 grey plates × 10 (RIR 0)
Set 2: 35kg × 11 (RIR 0)

Cue: full protraction at stretch

Bent Over Barbell Row
Set 1: 70kg × 10 (RIR 0)
Set 2: 60kg × 12(RIR 0)

Cue: Pull to hip/waist

Cuffed Rear Delt Flyes
Set 1: 12.75kg × 11 (RIR 0)
Set 2: 10kg × 15 (RIR 1)

Incline Curl Variation (Swapped to Cable Reverse Curls)
Set 1: 15kg × 20
Set 2: 21.25kg × 8 (dropset)
→ More forearm + brachialis bias here
 
AVMetal_mulisha said:
PULL (Lats / Iliac Sweep / Detail)
Date: 30/3/26

Good session — focus was lower lat bias, control through lengthened ranges, and clean execution.

Post workout had a 15 min walk on treadmill

Average steps over the last 5 days has been 12K so quite comfortable with where I'm at with fitness, however def need to get the HR up more often.

Waking Blood Glucose - 5.5 this morning

Also taking today + tomorrow off to get bloodwork done and reset — will come back sharper. Depending on bloods will look to increase AAS

Lat Pulldown (Front)
Set 1: 25kg × 11 (RIR 1)
Set 2: 21.25kg × 12 (RIR 2)

Neutral Grip / Standing Rope Pulldown (Finisher style)
Set 1: 32.5kg × 15 (RIR 2)
Set 2: 40kg × 12 (RIR 0)
Cue: Lateral crunch at bottom to hit lower lat fibres

Iso Low Row (D Handles)
Set 1: 35kg + 2 grey plates × 10 (RIR 0)
Set 2: 35kg × 11 (RIR 0)

Cue: full protraction at stretch

Bent Over Barbell Row
Set 1: 70kg × 10 (RIR 0)
Set 2: 60kg × 12(RIR 0)

Cue: Pull to hip/waist

Cuffed Rear Delt Flyes
Set 1: 12.75kg × 11 (RIR 0)
Set 2: 10kg × 15 (RIR 1)

Incline Curl Variation (Swapped to Cable Reverse Curls)
Set 1: 15kg × 20
Set 2: 21.25kg × 8 (dropset)
→ More forearm + brachialis bias here
Click to expand...
good pull day :D big lat pulls 25 but how about pull ups any shoulder issues for it? @AVMetal_mulisha
 
AVMetal_mulisha said:
No shoulder issues. I'm utilizing mainly machinery at the moment as I build up my AAS and cals. Next Meso cycle will be more compound movements deadlifts, heavy squats, pull ups etc.
Click to expand...
sounds good :D but always careful with overheads they cause injury
 
AVMetal_mulisha said:
PULL (Lats / Iliac Sweep / Detail)
Date: 30/3/26

Good session — focus was lower lat bias, control through lengthened ranges, and clean execution.

Post workout had a 15 min walk on treadmill

Average steps over the last 5 days has been 12K so quite comfortable with where I'm at with fitness, however def need to get the HR up more often.

Waking Blood Glucose - 5.5 this morning

Also taking today + tomorrow off to get bloodwork done and reset — will come back sharper. Depending on bloods will look to increase AAS

Lat Pulldown (Front)
Set 1: 25kg × 11 (RIR 1)
Set 2: 21.25kg × 12 (RIR 2)

Neutral Grip / Standing Rope Pulldown (Finisher style)
Set 1: 32.5kg × 15 (RIR 2)
Set 2: 40kg × 12 (RIR 0)
Cue: Lateral crunch at bottom to hit lower lat fibres

Iso Low Row (D Handles)
Set 1: 35kg + 2 grey plates × 10 (RIR 0)
Set 2: 35kg × 11 (RIR 0)

Cue: full protraction at stretch

Bent Over Barbell Row
Set 1: 70kg × 10 (RIR 0)
Set 2: 60kg × 12(RIR 0)

Cue: Pull to hip/waist

Cuffed Rear Delt Flyes
Set 1: 12.75kg × 11 (RIR 0)
Set 2: 10kg × 15 (RIR 1)

Incline Curl Variation (Swapped to Cable Reverse Curls)
Set 1: 15kg × 20
Set 2: 21.25kg × 8 (dropset)
→ More forearm + brachialis bias here
Click to expand...
@AVMetal_mulisha I got a lot of love for this workout, lots of respect for it. You definitely are pushing yourself and you're getting in some good exercises.
 
AVMetal_mulisha said:
PULL (Lats / Iliac Sweep / Detail)
Date: 30/3/26

Good session — focus was lower lat bias, control through lengthened ranges, and clean execution.

Post workout had a 15 min walk on treadmill

Average steps over the last 5 days has been 12K so quite comfortable with where I'm at with fitness, however def need to get the HR up more often.

Waking Blood Glucose - 5.5 this morning

Also taking today + tomorrow off to get bloodwork done and reset — will come back sharper. Depending on bloods will look to increase AAS

Lat Pulldown (Front)
Set 1: 25kg × 11 (RIR 1)
Set 2: 21.25kg × 12 (RIR 2)

Neutral Grip / Standing Rope Pulldown (Finisher style)
Set 1: 32.5kg × 15 (RIR 2)
Set 2: 40kg × 12 (RIR 0)
Cue: Lateral crunch at bottom to hit lower lat fibres

Iso Low Row (D Handles)
Set 1: 35kg + 2 grey plates × 10 (RIR 0)
Set 2: 35kg × 11 (RIR 0)

Cue: full protraction at stretch

Bent Over Barbell Row
Set 1: 70kg × 10 (RIR 0)
Set 2: 60kg × 12(RIR 0)

Cue: Pull to hip/waist

Cuffed Rear Delt Flyes
Set 1: 12.75kg × 11 (RIR 0)
Set 2: 10kg × 15 (RIR 1)

Incline Curl Variation (Swapped to Cable Reverse Curls)
Set 1: 15kg × 20
Set 2: 21.25kg × 8 (dropset)
→ More forearm + brachialis bias here
Click to expand...
Bros, great job on this workout. I like the bent over barbell row. Those are some of my favorites as well. @AVMetal_mulisha
 
AVMetal_mulisha said:
PULL (Lats / Iliac Sweep / Detail)
Date: 30/3/26

Good session — focus was lower lat bias, control through lengthened ranges, and clean execution.

Post workout had a 15 min walk on treadmill

Average steps over the last 5 days has been 12K so quite comfortable with where I'm at with fitness, however def need to get the HR up more often.

Waking Blood Glucose - 5.5 this morning

Also taking today + tomorrow off to get bloodwork done and reset — will come back sharper. Depending on bloods will look to increase AAS

Lat Pulldown (Front)
Set 1: 25kg × 11 (RIR 1)
Set 2: 21.25kg × 12 (RIR 2)

Neutral Grip / Standing Rope Pulldown (Finisher style)
Set 1: 32.5kg × 15 (RIR 2)
Set 2: 40kg × 12 (RIR 0)
Cue: Lateral crunch at bottom to hit lower lat fibres

Iso Low Row (D Handles)
Set 1: 35kg + 2 grey plates × 10 (RIR 0)
Set 2: 35kg × 11 (RIR 0)

Cue: full protraction at stretch

Bent Over Barbell Row
Set 1: 70kg × 10 (RIR 0)
Set 2: 60kg × 12(RIR 0)

Cue: Pull to hip/waist

Cuffed Rear Delt Flyes
Set 1: 12.75kg × 11 (RIR 0)
Set 2: 10kg × 15 (RIR 1)

Incline Curl Variation (Swapped to Cable Reverse Curls)
Set 1: 15kg × 20
Set 2: 21.25kg × 8 (dropset)
→ More forearm + brachialis bias here
Click to expand...
You're not gonna go wrong with this set up.@AVMetal_mulisha I like the training personally. It looks really solid.
 
AVMetal_mulisha said:
PULL (Lats / Iliac Sweep / Detail)
Date: 30/3/26

Good session — focus was lower lat bias, control through lengthened ranges, and clean execution.

Post workout had a 15 min walk on treadmill

Average steps over the last 5 days has been 12K so quite comfortable with where I'm at with fitness, however def need to get the HR up more often.

Waking Blood Glucose - 5.5 this morning

Also taking today + tomorrow off to get bloodwork done and reset — will come back sharper. Depending on bloods will look to increase AAS

Lat Pulldown (Front)
Set 1: 25kg × 11 (RIR 1)
Set 2: 21.25kg × 12 (RIR 2)

Neutral Grip / Standing Rope Pulldown (Finisher style)
Set 1: 32.5kg × 15 (RIR 2)
Set 2: 40kg × 12 (RIR 0)
Cue: Lateral crunch at bottom to hit lower lat fibres

Iso Low Row (D Handles)
Set 1: 35kg + 2 grey plates × 10 (RIR 0)
Set 2: 35kg × 11 (RIR 0)

Cue: full protraction at stretch

Bent Over Barbell Row
Set 1: 70kg × 10 (RIR 0)
Set 2: 60kg × 12(RIR 0)

Cue: Pull to hip/waist

Cuffed Rear Delt Flyes
Set 1: 12.75kg × 11 (RIR 0)
Set 2: 10kg × 15 (RIR 1)

Incline Curl Variation (Swapped to Cable Reverse Curls)
Set 1: 15kg × 20
Set 2: 21.25kg × 8 (dropset)
→ More forearm + brachialis bias here
Click to expand...
@AVMetal_mulisha you're never going to go wrong with lateral pull downs and neutral grip and iso low row D handles. They look really nice.
 
AVMetal_mulisha said:
PULL (Lats / Iliac Sweep / Detail)
Date: 30/3/26

Good session — focus was lower lat bias, control through lengthened ranges, and clean execution.

Post workout had a 15 min walk on treadmill

Average steps over the last 5 days has been 12K so quite comfortable with where I'm at with fitness, however def need to get the HR up more often.

Waking Blood Glucose - 5.5 this morning

Also taking today + tomorrow off to get bloodwork done and reset — will come back sharper. Depending on bloods will look to increase AAS

Lat Pulldown (Front)
Set 1: 25kg × 11 (RIR 1)
Set 2: 21.25kg × 12 (RIR 2)

Neutral Grip / Standing Rope Pulldown (Finisher style)
Set 1: 32.5kg × 15 (RIR 2)
Set 2: 40kg × 12 (RIR 0)
Cue: Lateral crunch at bottom to hit lower lat fibres

Iso Low Row (D Handles)
Set 1: 35kg + 2 grey plates × 10 (RIR 0)
Set 2: 35kg × 11 (RIR 0)

Cue: full protraction at stretch

Bent Over Barbell Row
Set 1: 70kg × 10 (RIR 0)
Set 2: 60kg × 12(RIR 0)

Cue: Pull to hip/waist

Cuffed Rear Delt Flyes
Set 1: 12.75kg × 11 (RIR 0)
Set 2: 10kg × 15 (RIR 1)

Incline Curl Variation (Swapped to Cable Reverse Curls)
Set 1: 15kg × 20
Set 2: 21.25kg × 8 (dropset)
→ More forearm + brachialis bias here
Click to expand...
good that you are tracking your blood glucose like that. its a good # to show. @AVMetal_mulisha
 
AVMetal_mulisha said:
PULL (Lats / Iliac Sweep / Detail)
Date: 30/3/26

Good session — focus was lower lat bias, control through lengthened ranges, and clean execution.

Post workout had a 15 min walk on treadmill

Average steps over the last 5 days has been 12K so quite comfortable with where I'm at with fitness, however def need to get the HR up more often.

Waking Blood Glucose - 5.5 this morning

Also taking today + tomorrow off to get bloodwork done and reset — will come back sharper. Depending on bloods will look to increase AAS

Lat Pulldown (Front)
Set 1: 25kg × 11 (RIR 1)
Set 2: 21.25kg × 12 (RIR 2)

Neutral Grip / Standing Rope Pulldown (Finisher style)
Set 1: 32.5kg × 15 (RIR 2)
Set 2: 40kg × 12 (RIR 0)
Cue: Lateral crunch at bottom to hit lower lat fibres

Iso Low Row (D Handles)
Set 1: 35kg + 2 grey plates × 10 (RIR 0)
Set 2: 35kg × 11 (RIR 0)

Cue: full protraction at stretch

Bent Over Barbell Row
Set 1: 70kg × 10 (RIR 0)
Set 2: 60kg × 12(RIR 0)

Cue: Pull to hip/waist

Cuffed Rear Delt Flyes
Set 1: 12.75kg × 11 (RIR 0)
Set 2: 10kg × 15 (RIR 1)

Incline Curl Variation (Swapped to Cable Reverse Curls)
Set 1: 15kg × 20
Set 2: 21.25kg × 8 (dropset)
→ More forearm + brachialis bias here
Click to expand...
@AVMetal_mulisha Awesome pull session right here!
 
AVMetal_mulisha said:
PULL (Lats / Iliac Sweep / Detail)
Date: 30/3/26

Good session — focus was lower lat bias, control through lengthened ranges, and clean execution.

Post workout had a 15 min walk on treadmill

Average steps over the last 5 days has been 12K so quite comfortable with where I'm at with fitness, however def need to get the HR up more often.

Waking Blood Glucose - 5.5 this morning

Also taking today + tomorrow off to get bloodwork done and reset — will come back sharper. Depending on bloods will look to increase AAS

Lat Pulldown (Front)
Set 1: 25kg × 11 (RIR 1)
Set 2: 21.25kg × 12 (RIR 2)

Neutral Grip / Standing Rope Pulldown (Finisher style)
Set 1: 32.5kg × 15 (RIR 2)
Set 2: 40kg × 12 (RIR 0)
Cue: Lateral crunch at bottom to hit lower lat fibres

Iso Low Row (D Handles)
Set 1: 35kg + 2 grey plates × 10 (RIR 0)
Set 2: 35kg × 11 (RIR 0)

Cue: full protraction at stretch

Bent Over Barbell Row
Set 1: 70kg × 10 (RIR 0)
Set 2: 60kg × 12(RIR 0)

Cue: Pull to hip/waist

Cuffed Rear Delt Flyes
Set 1: 12.75kg × 11 (RIR 0)
Set 2: 10kg × 15 (RIR 1)

Incline Curl Variation (Swapped to Cable Reverse Curls)
Set 1: 15kg × 20
Set 2: 21.25kg × 8 (dropset)
→ More forearm + brachialis bias here
Click to expand...
@AVMetal_mulisha an average of 12k steps is killer! That’s really burning the calories
 
AVMetal_mulisha said:
PULL (Lats / Iliac Sweep / Detail)
Date: 30/3/26

Good session — focus was lower lat bias, control through lengthened ranges, and clean execution.

Post workout had a 15 min walk on treadmill

Average steps over the last 5 days has been 12K so quite comfortable with where I'm at with fitness, however def need to get the HR up more often.

Waking Blood Glucose - 5.5 this morning

Also taking today + tomorrow off to get bloodwork done and reset — will come back sharper. Depending on bloods will look to increase AAS

Lat Pulldown (Front)
Set 1: 25kg × 11 (RIR 1)
Set 2: 21.25kg × 12 (RIR 2)

Neutral Grip / Standing Rope Pulldown (Finisher style)
Set 1: 32.5kg × 15 (RIR 2)
Set 2: 40kg × 12 (RIR 0)
Cue: Lateral crunch at bottom to hit lower lat fibres

Iso Low Row (D Handles)
Set 1: 35kg + 2 grey plates × 10 (RIR 0)
Set 2: 35kg × 11 (RIR 0)

Cue: full protraction at stretch

Bent Over Barbell Row
Set 1: 70kg × 10 (RIR 0)
Set 2: 60kg × 12(RIR 0)

Cue: Pull to hip/waist

Cuffed Rear Delt Flyes
Set 1: 12.75kg × 11 (RIR 0)
Set 2: 10kg × 15 (RIR 1)

Incline Curl Variation (Swapped to Cable Reverse Curls)
Set 1: 15kg × 20
Set 2: 21.25kg × 8 (dropset)
→ More forearm + brachialis bias here
Click to expand...
@AVMetal_mulisha volume looks good.....keep going.......
 
Big last 24 hours. I had bloods done yesterday morning so did my workout last night for upper body. Did lower body this morning, def feeling it.

Would love to get ya'll thoughts on increase to AAS once my bloods coming back. Currently still on

300mg Test-E
75mg EQ
100mg NPP.
4 IU of GH



DAY 4: PUSH B (Upper – Upper Chest / Delts / Triceps)
Date: Last night 1/4/2026


Good upper session. Strong pressing. Good gains in movement of weight. Focus is mind- muscle and execution.

Landmine Press
Set 1: 60kg × 14 (RIR 1)
Set 2: 65kg × 10 (RIR 1)
→ Solid here, good overload vs target

80° Smith Shoulder Press
Set 1: 70kg × 9 (RIR 1)
Set 2: 60kg × 8 (RIR 1)
Set 3: 50kg × 9 (RIR 0)

→ Controlled, pushed last set properly

Lateral Raises (DB – Lying Bench)
Set 1: 12.5kg × 10 (RIR 1)
Set 2: 9kg × 15 (RIR 1)
Set 3: 9kg 12 (RIR 1)

Smith JM Press
Set 1: 20kg × 12 (RIR 2)
Set 2: 30kg 10 (RIR1)

Straight Bar Triceps Extensions (45° Bench)
Set 1: 21.25kg × 15 (RIR 5)
Set 2: 28.75kg × 15 (RIR 3)
Set 3: 31.25kg × 9 (RIR 1)

Chest Fly (Machine)
Set 1: 81kg × 12 (RIR 1)
Set 2: 100kg × 6 (fail) → drop to 82kg × 4 (fail)


DAY 5: LOWER B (Glutes / Hammies Bias)
Date: 2/4/2026

Glute Bridges
Set 1: 180kg × 10 (RIR 2)
Set 2: 200kg × 8 (RIR 1)

→ Strong. Good progression into top set

Leg Press (Narrow / Low Foot Placement)
Set 1: 170kg × 10 (RIR 1)
Set 2: 170kg × 10 (RIR 2)
→ Controlled, consistent output

Lower weight than last week, however deep knees to chest, slight hold and explode out of hole.

Bulgarian Split Squat
Set 1: 22.5kg DBs × 12 (RIR 4)
Set 2: 30kg DBs × 11 (RIR 1)
 
AVMetal_mulisha said:
Big last 24 hours. I had bloods done yesterday morning so did my workout last night for upper body. Did lower body this morning, def feeling it.

Would love to get ya'll thoughts on increase to AAS once my bloods coming back. Currently still on

300mg Test-E
75mg EQ
100mg NPP.
4 IU of GH



DAY 4: PUSH B (Upper – Upper Chest / Delts / Triceps)
Date: Last night 1/4/2026


Good upper session. Strong pressing. Good gains in movement of weight. Focus is mind- muscle and execution.

Landmine Press
Set 1: 60kg × 14 (RIR 1)
Set 2: 65kg × 10 (RIR 1)
→ Solid here, good overload vs target

80° Smith Shoulder Press
Set 1: 70kg × 9 (RIR 1)
Set 2: 60kg × 8 (RIR 1)
Set 3: 50kg × 9 (RIR 0)

→ Controlled, pushed last set properly

Lateral Raises (DB – Lying Bench)
Set 1: 12.5kg × 10 (RIR 1)
Set 2: 9kg × 15 (RIR 1)
Set 3: 9kg 12 (RIR 1)

Smith JM Press
Set 1: 20kg × 12 (RIR 2)
Set 2: 30kg 10 (RIR1)

Straight Bar Triceps Extensions (45° Bench)
Set 1: 21.25kg × 15 (RIR 5)
Set 2: 28.75kg × 15 (RIR 3)
Set 3: 31.25kg × 9 (RIR 1)

Chest Fly (Machine)
Set 1: 81kg × 12 (RIR 1)
Set 2: 100kg × 6 (fail) → drop to 82kg × 4 (fail)


DAY 5: LOWER B (Glutes / Hammies Bias)
Date: 2/4/2026

Glute Bridges
Set 1: 180kg × 10 (RIR 2)
Set 2: 200kg × 8 (RIR 1)

→ Strong. Good progression into top set

Leg Press (Narrow / Low Foot Placement)
Set 1: 170kg × 10 (RIR 1)
Set 2: 170kg × 10 (RIR 2)
→ Controlled, consistent output

Lower weight than last week, however deep knees to chest, slight hold and explode out of hole.

Bulgarian Split Squat
Set 1: 22.5kg DBs × 12 (RIR 4)
Set 2: 30kg DBs × 11 (RIR 1)
Click to expand...
big 24 hours and i see movement on glute bridges :D
 
Check in photos from this week post back workout.

I'll post another training session and blood work later today. Happy Easter All.
 

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AVMetal_mulisha said:
Big last 24 hours. I had bloods done yesterday morning so did my workout last night for upper body. Did lower body this morning, def feeling it.

Would love to get ya'll thoughts on increase to AAS once my bloods coming back. Currently still on

300mg Test-E
75mg EQ
100mg NPP.
4 IU of GH



DAY 4: PUSH B (Upper – Upper Chest / Delts / Triceps)
Date: Last night 1/4/2026


Good upper session. Strong pressing. Good gains in movement of weight. Focus is mind- muscle and execution.

Landmine Press
Set 1: 60kg × 14 (RIR 1)
Set 2: 65kg × 10 (RIR 1)
→ Solid here, good overload vs target

80° Smith Shoulder Press
Set 1: 70kg × 9 (RIR 1)
Set 2: 60kg × 8 (RIR 1)
Set 3: 50kg × 9 (RIR 0)

→ Controlled, pushed last set properly

Lateral Raises (DB – Lying Bench)
Set 1: 12.5kg × 10 (RIR 1)
Set 2: 9kg × 15 (RIR 1)
Set 3: 9kg 12 (RIR 1)

Smith JM Press
Set 1: 20kg × 12 (RIR 2)
Set 2: 30kg 10 (RIR1)

Straight Bar Triceps Extensions (45° Bench)
Set 1: 21.25kg × 15 (RIR 5)
Set 2: 28.75kg × 15 (RIR 3)
Set 3: 31.25kg × 9 (RIR 1)

Chest Fly (Machine)
Set 1: 81kg × 12 (RIR 1)
Set 2: 100kg × 6 (fail) → drop to 82kg × 4 (fail)


DAY 5: LOWER B (Glutes / Hammies Bias)
Date: 2/4/2026

Glute Bridges
Set 1: 180kg × 10 (RIR 2)
Set 2: 200kg × 8 (RIR 1)

→ Strong. Good progression into top set

Leg Press (Narrow / Low Foot Placement)
Set 1: 170kg × 10 (RIR 1)
Set 2: 170kg × 10 (RIR 2)
→ Controlled, consistent output

Lower weight than last week, however deep knees to chest, slight hold and explode out of hole.

Bulgarian Split Squat
Set 1: 22.5kg DBs × 12 (RIR 4)
Set 2: 30kg DBs × 11 (RIR 1)
Click to expand...
Your cycle can of course be modified after your bloods - you thinking of upping everything?
 
rizzlekdizzle said:
Your cycle can of course be modified after your bloods - you thinking of upping everything?
Click to expand...
Yep! I'll look at upping test and NPP. I don't seem to be converting high e2 and currently my e2 came back at 100 however ill be interested to know what my lcms comes back at.

Ideally id like my e2 sitting in upper reference range.

Thinking of going to 400 or so mg of Test and stepping NPP first 150mg then 200mg

I'll do last week's of cycle perhaps w anavar depending upon bloods in 12 weeks time

Also as @IRONCLAD LABS have been absolutely legends ill move my GH to 6iu per day
 
Blood work attached

Not to jinx myself my bloods have improved every blood workout check in the last 2 years since starting peds.

Not advocating and not denying it may affect long term health however its amazing what you can achieve when you monitor and give a shit about your health
 

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AVMetal_mulisha said:
Blood work attached

Not to jinx myself my bloods have improved every blood workout check in the last 2 years since starting peds.

Not advocating and not denying it may affect long term health however its amazing what you can achieve when you monitor and give a shit about your health
Click to expand...
Good bloods test high e2 in range you doing perfect :D @AVMetal_mulisha
 
DAY 1: PUSH A (Upper Chest / Side Delts Focus)
Date: 7/4/2026

Sponsored by @CladHQ and @shadow labs

Phase / focus : Week 5 of the build - Meso cycle 1 - Building the foundations. 1 or 2 more weeks on this then move to meso 2 adding some more sets, more weight, slightly less reps.

Finally got into a great rhythm of how much volume I can tolerate without obliterating myself. I've also been cycling every few days.

Finally, getting into the proper growth stage now increasing cals to circa 2900 per day and I've got to say, the pumps are now wild, weights are moving easier and I feel great! I've been on the new cals for only a week and increase in fullness has been noticeable.

Average Weight from last week: 85.9KG
Cals: 2900 230P 370C 60F
  • Test E: 60mg daily (Mon–Fri) = 300mg/week
  • NPP: 20mg daily (Mon–Fri) = 100mg/week
  • EQ: 15mg daily (Mon–Fri) = 75mg/week

30° Incline Smith Press
Set 1: 85kg × 8 (RIR 1)
Set 2: 90kg × 6 (RIR 1)
Set 3: 90kg × 6 (RIR 0)

Invert Smith Chest Press
Set 1: 40kg × 12 (RIR 2)
Set 2: 40kg × 12 (RIR 2)

Plate Loaded Pec Deck
Set 1: 82kg × 10 (RIR 3)
Set 2: 89kg × 10 (RIR 0)

Machine Lateral Raise
Set 1: 69.5kg × 12 (RIR 2)
Set 2: 67kg × 12 (RIR 1)
Set 3: 67kg × 12 (RIR 1)

Lying Bench Lateral Raises (30° facing machine with cuffs)
Set 1: 8.75kg × 16 (RIR 2)
Set 2: 11.25kg × 9 (RIR 0)

Incline Bench Flyes (45° facing away from machine)
Set 1: 18.75kg × 11 (RIR 1)
Set 2: 16.25kg × 10 (RIR 0)
 
AVMetal_mulisha said:
DAY 1: PUSH A (Upper Chest / Side Delts Focus)
Date: 7/4/2026

Sponsored by @CladHQ and @shadow labs

Phase / focus : Week 5 of the build - Meso cycle 1 - Building the foundations. 1 or 2 more weeks on this then move to meso 2 adding some more sets, more weight, slightly less reps.

Finally got into a great rhythm of how much volume I can tolerate without obliterating myself. I've also been cycling every few days.

Finally, getting into the proper growth stage now increasing cals to circa 2900 per day and I've got to say, the pumps are now wild, weights are moving easier and I feel great! I've been on the new cals for only a week and increase in fullness has been noticeable.

Average Weight from last week: 85.9KG
Cals: 2900 230P 370C 60F
  • Test E: 60mg daily (Mon–Fri) = 300mg/week
  • NPP: 20mg daily (Mon–Fri) = 100mg/week
  • EQ: 15mg daily (Mon–Fri) = 75mg/week

30° Incline Smith Press
Set 1: 85kg × 8 (RIR 1)
Set 2: 90kg × 6 (RIR 1)
Set 3: 90kg × 6 (RIR 0)

Invert Smith Chest Press
Set 1: 40kg × 12 (RIR 2)
Set 2: 40kg × 12 (RIR 2)

Plate Loaded Pec Deck
Set 1: 82kg × 10 (RIR 3)
Set 2: 89kg × 10 (RIR 0)

Machine Lateral Raise
Set 1: 69.5kg × 12 (RIR 2)
Set 2: 67kg × 12 (RIR 1)
Set 3: 67kg × 12 (RIR 1)

Lying Bench Lateral Raises (30° facing machine with cuffs)
Set 1: 8.75kg × 16 (RIR 2)
Set 2: 11.25kg × 9 (RIR 0)

Incline Bench Flyes (45° facing away from machine)
Set 1: 18.75kg × 11 (RIR 1)
Set 2: 16.25kg × 10 (RIR 0)
Click to expand...
good incline smith 90s and good pec dec 89 big weights :D @AVMetal_mulisha
 
AVMetal_mulisha said:
100kg on the smith in the next fortnight is the aim!

89kg is a big decrease on the peck deck, however the set-up is totally different and gives a longer run way before maxing out the machine.
Click to expand...
100kgs on the smith is a win :D
 
AVMetal_mulisha said:
DAY 1: PUSH A (Upper Chest / Side Delts Focus)
Date: 7/4/2026

Sponsored by @CladHQ and @shadow labs

Phase / focus : Week 5 of the build - Meso cycle 1 - Building the foundations. 1 or 2 more weeks on this then move to meso 2 adding some more sets, more weight, slightly less reps.

Finally got into a great rhythm of how much volume I can tolerate without obliterating myself. I've also been cycling every few days.

Finally, getting into the proper growth stage now increasing cals to circa 2900 per day and I've got to say, the pumps are now wild, weights are moving easier and I feel great! I've been on the new cals for only a week and increase in fullness has been noticeable.

Average Weight from last week: 85.9KG
Cals: 2900 230P 370C 60F
  • Test E: 60mg daily (Mon–Fri) = 300mg/week
  • NPP: 20mg daily (Mon–Fri) = 100mg/week
  • EQ: 15mg daily (Mon–Fri) = 75mg/week

30° Incline Smith Press
Set 1: 85kg × 8 (RIR 1)
Set 2: 90kg × 6 (RIR 1)
Set 3: 90kg × 6 (RIR 0)

Invert Smith Chest Press
Set 1: 40kg × 12 (RIR 2)
Set 2: 40kg × 12 (RIR 2)

Plate Loaded Pec Deck
Set 1: 82kg × 10 (RIR 3)
Set 2: 89kg × 10 (RIR 0)

Machine Lateral Raise
Set 1: 69.5kg × 12 (RIR 2)
Set 2: 67kg × 12 (RIR 1)
Set 3: 67kg × 12 (RIR 1)

Lying Bench Lateral Raises (30° facing machine with cuffs)
Set 1: 8.75kg × 16 (RIR 2)
Set 2: 11.25kg × 9 (RIR 0)

Incline Bench Flyes (45° facing away from machine)
Set 1: 18.75kg × 11 (RIR 1)
Set 2: 16.25kg × 10 (RIR 0)
Click to expand...
@AVMetal_mulisha Incline Smith Press and Invert Smith Chest Press are looking really good and the machine lateral raises are insane.
 
AVMetal_mulisha said:
DAY 1: PUSH A (Upper Chest / Side Delts Focus)
Date: 7/4/2026

Sponsored by @CladHQ and @shadow labs

Phase / focus : Week 5 of the build - Meso cycle 1 - Building the foundations. 1 or 2 more weeks on this then move to meso 2 adding some more sets, more weight, slightly less reps.

Finally got into a great rhythm of how much volume I can tolerate without obliterating myself. I've also been cycling every few days.

Finally, getting into the proper growth stage now increasing cals to circa 2900 per day and I've got to say, the pumps are now wild, weights are moving easier and I feel great! I've been on the new cals for only a week and increase in fullness has been noticeable.

Average Weight from last week: 85.9KG
Cals: 2900 230P 370C 60F
  • Test E: 60mg daily (Mon–Fri) = 300mg/week
  • NPP: 20mg daily (Mon–Fri) = 100mg/week
  • EQ: 15mg daily (Mon–Fri) = 75mg/week

30° Incline Smith Press
Set 1: 85kg × 8 (RIR 1)
Set 2: 90kg × 6 (RIR 1)
Set 3: 90kg × 6 (RIR 0)

Invert Smith Chest Press
Set 1: 40kg × 12 (RIR 2)
Set 2: 40kg × 12 (RIR 2)

Plate Loaded Pec Deck
Set 1: 82kg × 10 (RIR 3)
Set 2: 89kg × 10 (RIR 0)

Machine Lateral Raise
Set 1: 69.5kg × 12 (RIR 2)
Set 2: 67kg × 12 (RIR 1)
Set 3: 67kg × 12 (RIR 1)

Lying Bench Lateral Raises (30° facing machine with cuffs)
Set 1: 8.75kg × 16 (RIR 2)
Set 2: 11.25kg × 9 (RIR 0)

Incline Bench Flyes (45° facing away from machine)
Set 1: 18.75kg × 11 (RIR 1)
Set 2: 16.25kg × 10 (RIR 0)
Click to expand...
Bros, hell yeah on this! I love the training that she is putting together, taking advantage of hitting the lying bench, lateral raises with 30 degrees as smart. @AVMetal_mulisha
 
AVMetal_mulisha said:
DAY 1: PUSH A (Upper Chest / Side Delts Focus)
Date: 7/4/2026

Sponsored by @CladHQ and @shadow labs

Phase / focus : Week 5 of the build - Meso cycle 1 - Building the foundations. 1 or 2 more weeks on this then move to meso 2 adding some more sets, more weight, slightly less reps.

Finally got into a great rhythm of how much volume I can tolerate without obliterating myself. I've also been cycling every few days.

Finally, getting into the proper growth stage now increasing cals to circa 2900 per day and I've got to say, the pumps are now wild, weights are moving easier and I feel great! I've been on the new cals for only a week and increase in fullness has been noticeable.

Average Weight from last week: 85.9KG
Cals: 2900 230P 370C 60F
  • Test E: 60mg daily (Mon–Fri) = 300mg/week
  • NPP: 20mg daily (Mon–Fri) = 100mg/week
  • EQ: 15mg daily (Mon–Fri) = 75mg/week

30° Incline Smith Press
Set 1: 85kg × 8 (RIR 1)
Set 2: 90kg × 6 (RIR 1)
Set 3: 90kg × 6 (RIR 0)

Invert Smith Chest Press
Set 1: 40kg × 12 (RIR 2)
Set 2: 40kg × 12 (RIR 2)

Plate Loaded Pec Deck
Set 1: 82kg × 10 (RIR 3)
Set 2: 89kg × 10 (RIR 0)

Machine Lateral Raise
Set 1: 69.5kg × 12 (RIR 2)
Set 2: 67kg × 12 (RIR 1)
Set 3: 67kg × 12 (RIR 1)

Lying Bench Lateral Raises (30° facing machine with cuffs)
Set 1: 8.75kg × 16 (RIR 2)
Set 2: 11.25kg × 9 (RIR 0)

Incline Bench Flyes (45° facing away from machine)
Set 1: 18.75kg × 11 (RIR 1)
Set 2: 16.25kg × 10 (RIR 0)
Click to expand...
Testosterone, NPP, and EQ are really good. @AVMetal_mulisha I like the calories you're putting together as well. You're not going to go wrong.
 
AVMetal_mulisha said:
DAY 1: PUSH A (Upper Chest / Side Delts Focus)
Date: 7/4/2026

Sponsored by @CladHQ and @shadow labs

Phase / focus : Week 5 of the build - Meso cycle 1 - Building the foundations. 1 or 2 more weeks on this then move to meso 2 adding some more sets, more weight, slightly less reps.

Finally got into a great rhythm of how much volume I can tolerate without obliterating myself. I've also been cycling every few days.

Finally, getting into the proper growth stage now increasing cals to circa 2900 per day and I've got to say, the pumps are now wild, weights are moving easier and I feel great! I've been on the new cals for only a week and increase in fullness has been noticeable.

Average Weight from last week: 85.9KG
Cals: 2900 230P 370C 60F
  • Test E: 60mg daily (Mon–Fri) = 300mg/week
  • NPP: 20mg daily (Mon–Fri) = 100mg/week
  • EQ: 15mg daily (Mon–Fri) = 75mg/week

30° Incline Smith Press
Set 1: 85kg × 8 (RIR 1)
Set 2: 90kg × 6 (RIR 1)
Set 3: 90kg × 6 (RIR 0)

Invert Smith Chest Press
Set 1: 40kg × 12 (RIR 2)
Set 2: 40kg × 12 (RIR 2)

Plate Loaded Pec Deck
Set 1: 82kg × 10 (RIR 3)
Set 2: 89kg × 10 (RIR 0)

Machine Lateral Raise
Set 1: 69.5kg × 12 (RIR 2)
Set 2: 67kg × 12 (RIR 1)
Set 3: 67kg × 12 (RIR 1)

Lying Bench Lateral Raises (30° facing machine with cuffs)
Set 1: 8.75kg × 16 (RIR 2)
Set 2: 11.25kg × 9 (RIR 0)

Incline Bench Flyes (45° facing away from machine)
Set 1: 18.75kg × 11 (RIR 1)
Set 2: 16.25kg × 10 (RIR 0)
Click to expand...
@AVMetal_mulisha this is looking really nice. Six nice exercises. The only thing that I don't like about it is that I'm not a big fan of the incline Smith press. It puts a lot of pressure on those shoulders.
 
AVMetal_mulisha said:
100kg on the smith in the next fortnight is the aim!

89kg is a big decrease on the peck deck, however the set-up is totally different and gives a longer run way before maxing out the machine.
Click to expand...
I hear you on that for sure. I see a lot of guys hitting that pec deck now. It seems to be getting popular in a lot of gyms. @AVMetal_mulisha
 
Ulter said:
@AVMetal_mulisha this is looking really nice. Six nice exercises. The only thing that I don't like about it is that I'm not a big fan of the incline Smith press. It puts a lot of pressure on those shoulders.
Click to expand...

Appreciate the feedback and agree with it. What would you recommend for upper chest as a replacement?

I like it that it keeps the tension onto my upper chest but open to input.
 
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