Approved Log 12 Week Lean Build Log - Testosterone, Masteron, HGH, Retatrutide Cycle

[LH5515]

Friday 13/03/2026

Log is in association with:

@Gold Standard Labs - Oils / HGH
@CladHQ - Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96

Update

Day 75 Lean Build Phase

Was hoping to get this up last night - but a massive day out the house, simply crashed by the time I got home.

Alarm rung 4am and left home 5am - Gym to work to son’s soccer game (1.5hr away from home on the other side of the city for a 7pm game) meant I didn’t get home until after 10pm

Likely one of the best weeks I’ve had this year with respect to all round health, recovery, progression and performance. Everything is dialed in and working in sync. Rinse and repeat. Day in day out.

Show up, working hard and getting food in to fuel workouts, recovery and life.

Not much more to report!!

New gym opening up near home today. Smallish but supposedly designed to cater for body building over general health / fitness. Interesting to see their selection of “hand picked” machines from 10 different brands. Apparently best of the best

Have logged a Full day off eating today as it’s been a while since I’ve done it, although, not much has changed

BP (morning) - 122/73
Fasted scale weight - 87.9kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @Gold Standard Labs
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2854Kcal (248P, 44F, 352C)

Meal 1 - 5am Pre Workout

- Corn Cakes
- PB Fit / Whey Protein Mix
- banana
- honey

Meal 2 - 8am Post Workout / Breakfast

- Oatmeal (mix with protein)
- Egg Whites
- 1 Egg
- Frozen Berries

Meal 3 - 10.30am Snack

- Rice Cakes
- Strawberry Jam
- Black Coffee

Meal 4 - 1pm Lunch

- Grilled Chicken
- Jasmine Rice
- Broccoli
- Kimchi

Meal 5 - 4pm afternoon Snack

- Bagel
- PB Fit

Meal 6 - 7pm Dinner

- Ground Beef 95/5
- Lower Carb Potatoes Roasted
- broccoli

Meal 7 - 10pm Pre Bed Snack

- Greek Yogurt
- Frozen Berries
- Corn Cakes
- Zero Calories Chocolate Topping

Training - Lower #2

Walking lunges 12 steps (ES) @ BW x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 82kg x 10 reps
3. 89kg x 8 reps
4. 89kg x 8 reps + 89kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 80kg x 12 reps with 3 second negative & 2 second pause at bottom position
2. 100kg x 10 reps with 3 second negative & 2 second pause at bottom position

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 82kg x 18 reps
2. 82kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 15reps
2. 89kg x 15 reps + 3 partials

Close foot goblet squat (quad focused) squats 2 working set x 6-8 reps

1. 50kg x 8 reps
2. 50kg x 8 reps

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 110kg x 10 reps
2. 110kg x 10 reps
3. 110kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k | Actual Steps 14k

 

[Grumpy]

Great session and some good looking meals

 

[Kopite67]

Friday 13/03/2026

Log is in association with:

@Gold Standard Labs - Oils / HGH
@CladHQ - Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96

Update

Day 75 Lean Build Phase

Was hoping to get this up last night - but a massive day out the house, simply crashed by the time I got home.

Alarm rung 4am and left home 5am - Gym to work to son’s soccer game (1.5hr away from home on the other side of the city for a 7pm game) meant I didn’t get home until after 10pm

Likely one of the best weeks I’ve had this year with respect to all round health, recovery, progression and performance. Everything is dialed in and working in sync. Rinse and repeat. Day in day out.

Show up, working hard and getting food in to fuel workouts, recovery and life.

Not much more to report!!

New gym opening up near home today. Smallish but supposedly designed to cater for body building over general health / fitness. Interesting to see their selection of “hand picked” machines from 10 different brands. Apparently best of the best

Have logged a Full day off eating today as it’s been a while since I’ve done it, although, not much has changed

BP (morning) - 122/73
Fasted scale weight - 87.9kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @Gold Standard Labs
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2854Kcal (248P, 44F, 352C)

Meal 1 - 5am Pre Workout

- Corn Cakes
- PB Fit / Whey Protein Mix
- banana
- honey

Meal 2 - 8am Post Workout / Breakfast

- Oatmeal (mix with protein)
- Egg Whites
- 1 Egg
- Frozen Berries

Meal 3 - 10.30am Snack

- Rice Cakes
- Strawberry Jam
- Black Coffee

Meal 4 - 1pm Lunch

- Grilled Chicken
- Jasmine Rice
- Broccoli
- Kimchi

Meal 5 - 4pm afternoon Snack

- Bagel
- PB Fit

Meal 6 - 7pm Dinner

- Ground Beef 95/5
- Lower Carb Potatoes Roasted
- broccoli

Meal 7 - 10pm Pre Bed Snack

- Greek Yogurt
- Frozen Berries
- Corn Cakes
- Zero Calories Chocolate Topping

Training - Lower #2

Walking lunges 12 steps (ES) @ BW x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 82kg x 10 reps
3. 89kg x 8 reps
4. 89kg x 8 reps + 89kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 80kg x 12 reps with 3 second negative & 2 second pause at bottom position
2. 100kg x 10 reps with 3 second negative & 2 second pause at bottom position

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 82kg x 18 reps
2. 82kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 15reps
2. 89kg x 15 reps + 3 partials

Close foot goblet squat (quad focused) squats 2 working set x 6-8 reps

1. 50kg x 8 reps
2. 50kg x 8 reps

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 110kg x 10 reps
2. 110kg x 10 reps
3. 110kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k | Actual Steps 14k

Great update brother. Moving through the gears now. Looking like a beast as usual and still hugely defined. Finally some food porn bro

 

[LH5515]

Great update brother. Moving through the gears now. Looking like a beast as usual and still hugely defined. Finally some food porn bro

Thanks brother. Feel like I finally found the sweat spot.. just enjoying the process now!

 

[rizzlekdizzle]

great update looking jacked!

 

[LevButlerov]

Friday 13/03/2026

Log is in association with:

@Gold Standard Labs - Oils / HGH
@CladHQ - Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96

Update

Day 75 Lean Build Phase

Was hoping to get this up last night - but a massive day out the house, simply crashed by the time I got home.

Alarm rung 4am and left home 5am - Gym to work to son’s soccer game (1.5hr away from home on the other side of the city for a 7pm game) meant I didn’t get home until after 10pm

Likely one of the best weeks I’ve had this year with respect to all round health, recovery, progression and performance. Everything is dialed in and working in sync. Rinse and repeat. Day in day out.

Show up, working hard and getting food in to fuel workouts, recovery and life.

Not much more to report!!

New gym opening up near home today. Smallish but supposedly designed to cater for body building over general health / fitness. Interesting to see their selection of “hand picked” machines from 10 different brands. Apparently best of the best

Have logged a Full day off eating today as it’s been a while since I’ve done it, although, not much has changed

BP (morning) - 122/73
Fasted scale weight - 87.9kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @Gold Standard Labs
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2854Kcal (248P, 44F, 352C)

Meal 1 - 5am Pre Workout

- Corn Cakes
- PB Fit / Whey Protein Mix
- banana
- honey

Meal 2 - 8am Post Workout / Breakfast

- Oatmeal (mix with protein)
- Egg Whites
- 1 Egg
- Frozen Berries

Meal 3 - 10.30am Snack

- Rice Cakes
- Strawberry Jam
- Black Coffee

Meal 4 - 1pm Lunch

- Grilled Chicken
- Jasmine Rice
- Broccoli
- Kimchi

Meal 5 - 4pm afternoon Snack

- Bagel
- PB Fit

Meal 6 - 7pm Dinner

- Ground Beef 95/5
- Lower Carb Potatoes Roasted
- broccoli

Meal 7 - 10pm Pre Bed Snack

- Greek Yogurt
- Frozen Berries
- Corn Cakes
- Zero Calories Chocolate Topping

Training - Lower #2

Walking lunges 12 steps (ES) @ BW x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 82kg x 10 reps
3. 89kg x 8 reps
4. 89kg x 8 reps + 89kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 80kg x 12 reps with 3 second negative & 2 second pause at bottom position
2. 100kg x 10 reps with 3 second negative & 2 second pause at bottom position

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 82kg x 18 reps
2. 82kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 15reps
2. 89kg x 15 reps + 3 partials

Close foot goblet squat (quad focused) squats 2 working set x 6-8 reps

1. 50kg x 8 reps
2. 50kg x 8 reps

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 110kg x 10 reps
2. 110kg x 10 reps
3. 110kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k | Actual Steps 14k

now these are amazing meal pics and love your arm size in pic pumped! @LH5515 100kg on hacks is huge!

can you tell us more details on how you're using slupp please?

 

[Coolguy]

Youre a fucking unit brother. Absolutely love having you on the team

 

[LH5515]

Youre a fucking unit brother. Absolutely love having you on the team

Thank you brother.

Feeling is mutual. Love the team. Best group of lads

@Gold Standard Labs has nailed it

 

[LH5515]

now these are amazing meal pics and love your arm size in pic pumped! @LH5515 100kg on hacks is huge!

can you tell us more details on how you're using slupp please?

Thanks brother

Just going 1x 20mg cap SLU 2 hours PWO together with Mots C and L-Cart.

Will need to run some sessions with SLU alone to gauge the effectiveness of it as a supplement. But the combination of the 3 above have really taken workouts to next level. Energy and endurance has definitely levelled up

 

[LevButlerov]

Thanks brother

Just going 1x 20mg cap SLU 2 hours PWO together with Mots C and L-Cart.

Will need to run some sessions with SLU alone to gauge the effectiveness of it as a supplement. But the combination of the 3 above have really taken workouts to next level. Energy and endurance has definitely levelled up

can you please share your doses and experience with SLU PP in our community research thread? @LH5515
https://www.evolutionary.org/forums...inistration-routes-dosing-and-reviews.109779/

 

[Allupfromhere]

Friday 13/03/2026

Log is in association with:

@Gold Standard Labs - Oils / HGH
@CladHQ - Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96

Update

Day 75 Lean Build Phase

Was hoping to get this up last night - but a massive day out the house, simply crashed by the time I got home.

Alarm rung 4am and left home 5am - Gym to work to son’s soccer game (1.5hr away from home on the other side of the city for a 7pm game) meant I didn’t get home until after 10pm

Likely one of the best weeks I’ve had this year with respect to all round health, recovery, progression and performance. Everything is dialed in and working in sync. Rinse and repeat. Day in day out.

Show up, working hard and getting food in to fuel workouts, recovery and life.

Not much more to report!!

New gym opening up near home today. Smallish but supposedly designed to cater for body building over general health / fitness. Interesting to see their selection of “hand picked” machines from 10 different brands. Apparently best of the best

Have logged a Full day off eating today as it’s been a while since I’ve done it, although, not much has changed

BP (morning) - 122/73
Fasted scale weight - 87.9kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @Gold Standard Labs
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2854Kcal (248P, 44F, 352C)

Meal 1 - 5am Pre Workout

- Corn Cakes
- PB Fit / Whey Protein Mix
- banana
- honey

Meal 2 - 8am Post Workout / Breakfast

- Oatmeal (mix with protein)
- Egg Whites
- 1 Egg
- Frozen Berries

Meal 3 - 10.30am Snack

- Rice Cakes
- Strawberry Jam
- Black Coffee

Meal 4 - 1pm Lunch

- Grilled Chicken
- Jasmine Rice
- Broccoli
- Kimchi

Meal 5 - 4pm afternoon Snack

- Bagel
- PB Fit

Meal 6 - 7pm Dinner

- Ground Beef 95/5
- Lower Carb Potatoes Roasted
- broccoli

Meal 7 - 10pm Pre Bed Snack

- Greek Yogurt
- Frozen Berries
- Corn Cakes
- Zero Calories Chocolate Topping

Training - Lower #2

Walking lunges 12 steps (ES) @ BW x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 82kg x 10 reps
3. 89kg x 8 reps
4. 89kg x 8 reps + 89kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 80kg x 12 reps with 3 second negative & 2 second pause at bottom position
2. 100kg x 10 reps with 3 second negative & 2 second pause at bottom position

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 82kg x 18 reps
2. 82kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 15reps
2. 89kg x 15 reps + 3 partials

Close foot goblet squat (quad focused) squats 2 working set x 6-8 reps

1. 50kg x 8 reps
2. 50kg x 8 reps

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 110kg x 10 reps
2. 110kg x 10 reps
3. 110kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k | Actual Steps 14k

Thats ma boy right there

 

[Wheelhouse87]

Friday 13/03/2026

Log is in association with:

@Gold Standard Labs - Oils / HGH
@CladHQ - Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96

Update

Day 75 Lean Build Phase

Was hoping to get this up last night - but a massive day out the house, simply crashed by the time I got home.

Alarm rung 4am and left home 5am - Gym to work to son’s soccer game (1.5hr away from home on the other side of the city for a 7pm game) meant I didn’t get home until after 10pm

Likely one of the best weeks I’ve had this year with respect to all round health, recovery, progression and performance. Everything is dialed in and working in sync. Rinse and repeat. Day in day out.

Show up, working hard and getting food in to fuel workouts, recovery and life.

Not much more to report!!

New gym opening up near home today. Smallish but supposedly designed to cater for body building over general health / fitness. Interesting to see their selection of “hand picked” machines from 10 different brands. Apparently best of the best

Have logged a Full day off eating today as it’s been a while since I’ve done it, although, not much has changed

BP (morning) - 122/73
Fasted scale weight - 87.9kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @Gold Standard Labs
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2854Kcal (248P, 44F, 352C)

Meal 1 - 5am Pre Workout

- Corn Cakes
- PB Fit / Whey Protein Mix
- banana
- honey

Meal 2 - 8am Post Workout / Breakfast

- Oatmeal (mix with protein)
- Egg Whites
- 1 Egg
- Frozen Berries

Meal 3 - 10.30am Snack

- Rice Cakes
- Strawberry Jam
- Black Coffee

Meal 4 - 1pm Lunch

- Grilled Chicken
- Jasmine Rice
- Broccoli
- Kimchi

Meal 5 - 4pm afternoon Snack

- Bagel
- PB Fit

Meal 6 - 7pm Dinner

- Ground Beef 95/5
- Lower Carb Potatoes Roasted
- broccoli

Meal 7 - 10pm Pre Bed Snack

- Greek Yogurt
- Frozen Berries
- Corn Cakes
- Zero Calories Chocolate Topping

Training - Lower #2

Walking lunges 12 steps (ES) @ BW x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 82kg x 10 reps
3. 89kg x 8 reps
4. 89kg x 8 reps + 89kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 80kg x 12 reps with 3 second negative & 2 second pause at bottom position
2. 100kg x 10 reps with 3 second negative & 2 second pause at bottom position

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 82kg x 18 reps
2. 82kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 15reps
2. 89kg x 15 reps + 3 partials

Close foot goblet squat (quad focused) squats 2 working set x 6-8 reps

1. 50kg x 8 reps
2. 50kg x 8 reps

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 110kg x 10 reps
2. 110kg x 10 reps
3. 110kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k | Actual Steps 14k

Beast of a session bro and that food looks unreal!

 

[LH5515]

Beast of a session bro and that food looks unreal!

Thanks brother appreciate you

 

[LH5515]

Monday 16/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz@Pigsy @Wheelhouse87 @BigCheese2000 @[email protected] @FattyAU @Grumpy @Woodiee @rizzlekdizzle@Gabs @CypherOCE @Montie2405 @Benchpresser@Dreamer @Dumptruck @Philouzo @rizzlekdizzle@Tuchchh @Seventieschild @fatboy999 @KoalaTea@MarshMonsta @Kevtren96

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 78 Lean Build Phase

Very positive check in with the coach yesterday - was great timing with recent program update. Pumps have been insanely crazy and easily managing the 6 day split very well, with progression being made each week

Average scale weight increased another 1kg last week but body composition appears to be holding well so no real concerns there (yet). We are watching fat accumulation very closely and may start carb cycling to assist with some inflammation and keep a tighter hold on body fat as we approach the back end of my first “proper” enhanced gaining phase

Definitely by far the biggest pumps and rounded muscle bellies ever experienced this week

Plan is not to stop there however! Will run a short 4 week “tidy up” block soon (I’m guessing) before entering the next phase of the 2026 enhanced build likely running test / deca / primo. Not sure on timing but my order is in with boss @Gold Standard Labs and will be ready to rock and roll at a moments notice!

Feeling as good as I can be right now. Everything is dialled in and smashing each and every gym session out the park

Need to be super disciplined over the next two weeks with heavy work travel schedule. Sent most of my evening prepping meals to take across with me for the week along with organising all my supps to ensure execution of plan is not compromised

BP (morning) - 109/ 73
Fasted scale weight - 87.9kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2820Kal (264P, 47F, 332C)

Training - Lower 1

Walking lunges weighted Warm up 2 sets x 12 reps each side

1. 12kg x 12 reps (ES - 24kg total)
2. 12kg x 12 reps (ES - 24kg total)

Lying leg curls 3 working sets x 8-12 reps

1. 67kg x 10 reps
2. 67kg x 8 reps
3. 67kg x 8 reps + rest/pause (5reps)

BB RDL 1 top set x 10-12 reps (+ 2 feeler sets)

1. 110kg x 10 reps (2 second pause in stretch position)

Single Leg hip thrust machine 2 working sets x 12-15 reps

1. 30kg x 12 reps (15kg each side)
2. 30kg x 12 reps (15kg each side)

Leg extension 2 working set x 10-15 reps + 5 sec rest / pause (+ 1 feeler set)

1. 82kg x 12 reps + 82kg x 5 reps
2. 82kg x 10 reps + 82kg x 4 reps

Pendulum close feet Squat (quad focused) 2 sets x 8-10 reps (paused at stretch position)

1. 40kg x 12 reps
2. 50kg x 10 reps

Seated calf raise smith machine 3 working sets x 15-20 reps

1. 50kg x 18 reps
2. 50kg x 15 reps
3. 55kg x 15 reps

DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)

1. 15kg x 15 reps + 15kg x 10 reps + 15kg x 5 reps (+3 straight arm partials)

Tricep Rope cable crunches 2 sets x 15 reps

1. 40kg x 15 reps
2. 40kg x 15 reps

15 min incline walk 5.5km/h no incline post session on treadmill to cool down

Step target - 10k | Actual steps - 11.5k

 

[Kopite67]

Monday 16/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz@Pigsy @Wheelhouse87 @BigCheese2000 @[email protected] @FattyAU @Grumpy @Woodiee @rizzlekdizzle@Gabs @CypherOCE @Montie2405 @Benchpresser@Dreamer @Dumptruck @Philouzo @rizzlekdizzle@Tuchchh @Seventieschild @fatboy999 @KoalaTea@MarshMonsta @Kevtren96

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 78 Lean Build Phase

Very positive check in with the coach yesterday - was great timing with recent program update. Pumps have been insanely crazy and easily managing the 6 day split very well, with progression being made each week

Average scale weight increased another 1kg last week but body composition appears to be holding well so no real concerns there (yet). We are watching fat accumulation very closely and may start carb cycling to assist with some inflammation and keep a tighter hold on body fat as we approach the back end of my first “proper” enhanced gaining phase

Definitely by far the biggest pumps and rounded muscle bellies ever experienced this week

Plan is not to stop there however! Will run a short 4 week “tidy up” block soon (I’m guessing) before entering the next phase of the 2026 enhanced build likely running test / deca / primo. Not sure on timing but my order is in with boss @Gold Standard Labs and will be ready to rock and roll at a moments notice!

Feeling as good as I can be right now. Everything is dialled in and smashing each and every gym session out the park

Need to be super disciplined over the next two weeks with heavy work travel schedule. Sent most of my evening prepping meals to take across with me for the week along with organising all my supps to ensure execution of plan is not compromised

BP (morning) - 109/ 73
Fasted scale weight - 87.9kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2820Kal (264P, 47F, 332C)

Training - Lower 1

Walking lunges weighted Warm up 2 sets x 12 reps each side

1. 12kg x 12 reps (ES - 24kg total)
2. 12kg x 12 reps (ES - 24kg total)

Lying leg curls 3 working sets x 8-12 reps

1. 67kg x 10 reps
2. 67kg x 8 reps
3. 67kg x 8 reps + rest/pause (5reps)

BB RDL 1 top set x 10-12 reps (+ 2 feeler sets)

1. 110kg x 10 reps (2 second pause in stretch position)

Single Leg hip thrust machine 2 working sets x 12-15 reps

1. 30kg x 12 reps (15kg each side)
2. 30kg x 12 reps (15kg each side)

Leg extension 2 working set x 10-15 reps + 5 sec rest / pause (+ 1 feeler set)

1. 82kg x 12 reps + 82kg x 5 reps
2. 82kg x 10 reps + 82kg x 4 reps

Pendulum close feet Squat (quad focused) 2 sets x 8-10 reps (paused at stretch position)

1. 40kg x 12 reps
2. 50kg x 10 reps

Seated calf raise smith machine 3 working sets x 15-20 reps

1. 50kg x 18 reps
2. 50kg x 15 reps
3. 55kg x 15 reps

DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)

1. 15kg x 15 reps + 15kg x 10 reps + 15kg x 5 reps (+3 straight arm partials)

Tricep Rope cable crunches 2 sets x 15 reps

1. 40kg x 15 reps
2. 40kg x 15 reps

15 min incline walk 5.5km/h no incline post session on treadmill to cool down

Step target - 10k | Actual steps - 11.5k

Love the update brother. Looks like you have things dialled in expertly as I would totally expect. Really looking forward to this next phase you are embarking on legend

 

[Woodiee]

Let's go bro. Great addition to the team! You're a beast. Blood pressure is perfect too!

 

[LH5515]

Let's go bro. Great addition to the team! You're a beast. Blood pressure is perfect too!

Thanks brother. Loving team . Absolutely

Yep, BP and all other sides under control for the minute. Just banking these gains

 

[Grumpy]

Smashing it man looking huge go team gold

 

[LH5515]

Smashing it man looking huge go team gold

Gold tier baby @Gold Standard Labs

 

[Koba]

Looking lean & mean there brother!
Nice shape, roundness & fullness to the muscles.
Training, Diet, Ped's & Supps all very well implemented.
Progressing along nicely!!

 

[rizzlekdizzle]

Great update brother! Go team @Gold Standard Labs

 

[Freki]

Monday 16/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz@Pigsy @Wheelhouse87 @BigCheese2000 @[email protected] @FattyAU @Grumpy @Woodiee @rizzlekdizzle@Gabs @CypherOCE @Montie2405 @Benchpresser@Dreamer @Dumptruck @Philouzo @rizzlekdizzle@Tuchchh @Seventieschild @fatboy999 @KoalaTea@MarshMonsta @Kevtren96

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 78 Lean Build Phase

Very positive check in with the coach yesterday - was great timing with recent program update. Pumps have been insanely crazy and easily managing the 6 day split very well, with progression being made each week

Average scale weight increased another 1kg last week but body composition appears to be holding well so no real concerns there (yet). We are watching fat accumulation very closely and may start carb cycling to assist with some inflammation and keep a tighter hold on body fat as we approach the back end of my first “proper” enhanced gaining phase

Definitely by far the biggest pumps and rounded muscle bellies ever experienced this week

Plan is not to stop there however! Will run a short 4 week “tidy up” block soon (I’m guessing) before entering the next phase of the 2026 enhanced build likely running test / deca / primo. Not sure on timing but my order is in with boss @Gold Standard Labs and will be ready to rock and roll at a moments notice!

Feeling as good as I can be right now. Everything is dialled in and smashing each and every gym session out the park

Need to be super disciplined over the next two weeks with heavy work travel schedule. Sent most of my evening prepping meals to take across with me for the week along with organising all my supps to ensure execution of plan is not compromised

BP (morning) - 109/ 73
Fasted scale weight - 87.9kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2820Kal (264P, 47F, 332C)

Training - Lower 1

Walking lunges weighted Warm up 2 sets x 12 reps each side

1. 12kg x 12 reps (ES - 24kg total)
2. 12kg x 12 reps (ES - 24kg total)

Lying leg curls 3 working sets x 8-12 reps

1. 67kg x 10 reps
2. 67kg x 8 reps
3. 67kg x 8 reps + rest/pause (5reps)

BB RDL 1 top set x 10-12 reps (+ 2 feeler sets)

1. 110kg x 10 reps (2 second pause in stretch position)

Single Leg hip thrust machine 2 working sets x 12-15 reps

1. 30kg x 12 reps (15kg each side)
2. 30kg x 12 reps (15kg each side)

Leg extension 2 working set x 10-15 reps + 5 sec rest / pause (+ 1 feeler set)

1. 82kg x 12 reps + 82kg x 5 reps
2. 82kg x 10 reps + 82kg x 4 reps

Pendulum close feet Squat (quad focused) 2 sets x 8-10 reps (paused at stretch position)

1. 40kg x 12 reps
2. 50kg x 10 reps

Seated calf raise smith machine 3 working sets x 15-20 reps

1. 50kg x 18 reps
2. 50kg x 15 reps
3. 55kg x 15 reps

DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)

1. 15kg x 15 reps + 15kg x 10 reps + 15kg x 5 reps (+3 straight arm partials)

Tricep Rope cable crunches 2 sets x 15 reps

1. 40kg x 15 reps
2. 40kg x 15 reps

15 min incline walk 5.5km/h no incline post session on treadmill to cool down

Step target - 10k | Actual steps - 11.5k

Leveled up bro, looking stunning , every muscle is popping

 

[LH5515]

Leveled up bro, looking stunning , every muscle is popping

Thanks brother… trying my man

 

[LevButlerov]

Monday 16/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz@Pigsy @Wheelhouse87 @BigCheese2000 @[email protected] @FattyAU @Grumpy @Woodiee @rizzlekdizzle@Gabs @CypherOCE @Montie2405 @Benchpresser@Dreamer @Dumptruck @Philouzo @rizzlekdizzle@Tuchchh @Seventieschild @fatboy999 @KoalaTea@MarshMonsta @Kevtren96

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 78 Lean Build Phase

Very positive check in with the coach yesterday - was great timing with recent program update. Pumps have been insanely crazy and easily managing the 6 day split very well, with progression being made each week

Average scale weight increased another 1kg last week but body composition appears to be holding well so no real concerns there (yet). We are watching fat accumulation very closely and may start carb cycling to assist with some inflammation and keep a tighter hold on body fat as we approach the back end of my first “proper” enhanced gaining phase

Definitely by far the biggest pumps and rounded muscle bellies ever experienced this week

Plan is not to stop there however! Will run a short 4 week “tidy up” block soon (I’m guessing) before entering the next phase of the 2026 enhanced build likely running test / deca / primo. Not sure on timing but my order is in with boss @Gold Standard Labs and will be ready to rock and roll at a moments notice!

Feeling as good as I can be right now. Everything is dialled in and smashing each and every gym session out the park

Need to be super disciplined over the next two weeks with heavy work travel schedule. Sent most of my evening prepping meals to take across with me for the week along with organising all my supps to ensure execution of plan is not compromised

BP (morning) - 109/ 73
Fasted scale weight - 87.9kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2820Kal (264P, 47F, 332C)

Training - Lower 1

Walking lunges weighted Warm up 2 sets x 12 reps each side

1. 12kg x 12 reps (ES - 24kg total)
2. 12kg x 12 reps (ES - 24kg total)

Lying leg curls 3 working sets x 8-12 reps

1. 67kg x 10 reps
2. 67kg x 8 reps
3. 67kg x 8 reps + rest/pause (5reps)

BB RDL 1 top set x 10-12 reps (+ 2 feeler sets)

1. 110kg x 10 reps (2 second pause in stretch position)

Single Leg hip thrust machine 2 working sets x 12-15 reps

1. 30kg x 12 reps (15kg each side)
2. 30kg x 12 reps (15kg each side)

Leg extension 2 working set x 10-15 reps + 5 sec rest / pause (+ 1 feeler set)

1. 82kg x 12 reps + 82kg x 5 reps
2. 82kg x 10 reps + 82kg x 4 reps

Pendulum close feet Squat (quad focused) 2 sets x 8-10 reps (paused at stretch position)

1. 40kg x 12 reps
2. 50kg x 10 reps

Seated calf raise smith machine 3 working sets x 15-20 reps

1. 50kg x 18 reps
2. 50kg x 15 reps
3. 55kg x 15 reps

DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)

1. 15kg x 15 reps + 15kg x 10 reps + 15kg x 5 reps (+3 straight arm partials)

Tricep Rope cable crunches 2 sets x 15 reps

1. 40kg x 15 reps
2. 40kg x 15 reps

15 min incline walk 5.5km/h no incline post session on treadmill to cool down

Step target - 10k | Actual steps - 11.5k

beast you look ripped and big wow! nice leg work too

 

[LH5515]

beast you look ripped and big wow! nice leg work too

Thanks brother

 

[LevButlerov]

Thanks brother

EVO family support

 

[FattyAU]

Monday 16/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz@Pigsy @Wheelhouse87 @BigCheese2000 @[email protected] @FattyAU @Grumpy @Woodiee @rizzlekdizzle@Gabs @CypherOCE @Montie2405 @Benchpresser@Dreamer @Dumptruck @Philouzo @rizzlekdizzle@Tuchchh @Seventieschild @fatboy999 @KoalaTea@MarshMonsta @Kevtren96

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 78 Lean Build Phase

Very positive check in with the coach yesterday - was great timing with recent program update. Pumps have been insanely crazy and easily managing the 6 day split very well, with progression being made each week

Average scale weight increased another 1kg last week but body composition appears to be holding well so no real concerns there (yet). We are watching fat accumulation very closely and may start carb cycling to assist with some inflammation and keep a tighter hold on body fat as we approach the back end of my first “proper” enhanced gaining phase

Definitely by far the biggest pumps and rounded muscle bellies ever experienced this week

Plan is not to stop there however! Will run a short 4 week “tidy up” block soon (I’m guessing) before entering the next phase of the 2026 enhanced build likely running test / deca / primo. Not sure on timing but my order is in with boss @Gold Standard Labs and will be ready to rock and roll at a moments notice!

Feeling as good as I can be right now. Everything is dialled in and smashing each and every gym session out the park

Need to be super disciplined over the next two weeks with heavy work travel schedule. Sent most of my evening prepping meals to take across with me for the week along with organising all my supps to ensure execution of plan is not compromised

BP (morning) - 109/ 73
Fasted scale weight - 87.9kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2820Kal (264P, 47F, 332C)

Training - Lower 1

Walking lunges weighted Warm up 2 sets x 12 reps each side

1. 12kg x 12 reps (ES - 24kg total)
2. 12kg x 12 reps (ES - 24kg total)

Lying leg curls 3 working sets x 8-12 reps

1. 67kg x 10 reps
2. 67kg x 8 reps
3. 67kg x 8 reps + rest/pause (5reps)

BB RDL 1 top set x 10-12 reps (+ 2 feeler sets)

1. 110kg x 10 reps (2 second pause in stretch position)

Single Leg hip thrust machine 2 working sets x 12-15 reps

1. 30kg x 12 reps (15kg each side)
2. 30kg x 12 reps (15kg each side)

Leg extension 2 working set x 10-15 reps + 5 sec rest / pause (+ 1 feeler set)

1. 82kg x 12 reps + 82kg x 5 reps
2. 82kg x 10 reps + 82kg x 4 reps

Pendulum close feet Squat (quad focused) 2 sets x 8-10 reps (paused at stretch position)

1. 40kg x 12 reps
2. 50kg x 10 reps

Seated calf raise smith machine 3 working sets x 15-20 reps

1. 50kg x 18 reps
2. 50kg x 15 reps
3. 55kg x 15 reps

DB lateral raises (extra credit for delts) 1 x 15-20 reps + 2 x 10 sec rest / Pause (+ 1 feeler set)

1. 15kg x 15 reps + 15kg x 10 reps + 15kg x 5 reps (+3 straight arm partials)

Tricep Rope cable crunches 2 sets x 15 reps

1. 40kg x 15 reps
2. 40kg x 15 reps

15 min incline walk 5.5km/h no incline post session on treadmill to cool down

Step target - 10k | Actual steps - 11.5k

Jesus thick as fuck

 

[LH5515]

Thursday 19/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs@codezz@Pigsy @Wheelhouse87 @BigCheese2000@[email protected] @FattyAU @Grumpy @Woodiee@rizzlekdizzle@Gabs @CypherOCE @Montie2405@Benchpresser@Dreamer @Dumptruck @Philouzo@rizzlekdizzle@Tuchchh @Seventieschild @fatboy999@KoalaTea@MarshMonsta @Kevtren96

Shout out my fellow Ironclad Vanguard @CladHQ@RogueCherry @Sheshredz @Dumptruck @Bigkev98@Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 81 Lean Build Phase

Just a quick check in today. Have been on the road travelling for work this week, so absolutely spent.

Long days. 4.30am starts to get gym in before work then not getting back to my hotel until 10.30-11pm at night. Averaged 4-5 hours of broken sleep each night this week, so starting to play a toll on energy and motivation.

Performance in gym has been “just ok”. Ticking boxes but nothing like the last few weeks where i had everything dialled in perfectly. Another work trip next week also. Just got to get through the pinch point.

Holding a bit of water this week also. Looking forward to some quality rest over the coming weekend.

On a positive note - nutrition has been on point. Had every meal and snack prepared and brought over with me. No excuses for eating off plan OR not hitting my daily calorie and Marco requirements

Physique holding up ok!! One of my favourite sessions of the week this morning, good fun!

Fly home tonight so can’t wait to see the family and get into my own bed!!

BP (morning) - ??
Fasted scale weight - ??

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2810Kal (236P, 44F, 376C)

Training - Shoulders & Arms

DB laterals raises 1 x 10-15 reps + 2 x 5 sec rest pause (+ 2 feeler set)

1. 18 x 12 reps + 18kg x 7 reps + 18kg x 5 reps (+ 3 straight arm partials)

SA DB supported Upright Row 2 working sets x 8-10 reps

1. 30kg x 10 reps
2. 30kg x 8 reps

Incline bench DB front raises 2 working sets x 8-10 reps

1. 15kg x 8 reps
2. 15kg x 8 reps

Tricep cable bar press down 3 x 8-10 reps

1. 38.5kg x 10 reps
2. 38.5kg x 10 reps
3. 42kg x 8 reps

DB pullover 1 working sets x 15 reps (+ 2 feeler set)

1. 32kg x 15 rep

BB curls 3 x 10-12 reps

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 50kg x 8 reps + 30kg x 6 reps (drop)

Preacher curls 2 working sets x 15 reps (bb) (+ 1 feeler sets)

1. 25kg x 15 reps
2. 25kg x 15 reps + drop set 15kg x 8 reps

DB lateral raise 1 x 10-12 reps + 2 x 5sec rest/pause

1. 18kg x 12 reps + 18kg x 7 reps + 18kg x 4 reps + 3 straight arm partials

Core - decline Russian twists 2 x 12 reps (10kg plate)

20mins incline walk 5.5km/hr @ 7%

 

[Kopite67]

Thursday 19/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs@codezz@Pigsy @Wheelhouse87 @BigCheese2000@[email protected] @FattyAU @Grumpy @Woodiee@rizzlekdizzle@Gabs @CypherOCE @Montie2405@Benchpresser@Dreamer @Dumptruck @Philouzo@rizzlekdizzle@Tuchchh @Seventieschild @fatboy999@KoalaTea@MarshMonsta @Kevtren96

Shout out my fellow Ironclad Vanguard @CladHQ@RogueCherry @Sheshredz @Dumptruck @Bigkev98@Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 81 Lean Build Phase

Just a quick check in today. Have been on the road travelling for work this week, so absolutely spent.

Long days. 4.30am starts to get gym in before work then not getting back to my hotel until 10.30-11pm at night. Averaged 4-5 hours of broken sleep each night this week, so starting to play a toll on energy and motivation.

Performance in gym has been “just ok”. Ticking boxes but nothing like the last few weeks where i had everything dialled in perfectly. Another work trip next week also. Just got to get through the pinch point.

Holding a bit of water this week also. Looking forward to some quality rest over the coming weekend.

On a positive note - nutrition has been on point. Had every meal and snack prepared and brought over with me. No excuses for eating off plan OR not hitting my daily calorie and Marco requirements

Physique holding up ok!! One of my favourite sessions of the week this morning, good fun!

Fly home tonight so can’t wait to see the family and get into my own bed!!

BP (morning) - ??
Fasted scale weight - ??

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2810Kal (236P, 44F, 376C)

Training - Shoulders & Arms

DB laterals raises 1 x 10-15 reps + 2 x 5 sec rest pause (+ 2 feeler set)

1. 18 x 12 reps + 18kg x 7 reps + 18kg x 5 reps (+ 3 straight arm partials)

SA DB supported Upright Row 2 working sets x 8-10 reps

1. 30kg x 10 reps
2. 30kg x 8 reps

Incline bench DB front raises 2 working sets x 8-10 reps

1. 15kg x 8 reps
2. 15kg x 8 reps

Tricep cable bar press down 3 x 8-10 reps

1. 38.5kg x 10 reps
2. 38.5kg x 10 reps
3. 42kg x 8 reps

DB pullover 1 working sets x 15 reps (+ 2 feeler set)

1. 32kg x 15 rep

BB curls 3 x 10-12 reps

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 50kg x 8 reps + 30kg x 6 reps (drop)

Preacher curls 2 working sets x 15 reps (bb) (+ 1 feeler sets)

1. 25kg x 15 reps
2. 25kg x 15 reps + drop set 15kg x 8 reps

DB lateral raise 1 x 10-12 reps + 2 x 5sec rest/pause

1. 18kg x 12 reps + 18kg x 7 reps + 18kg x 4 reps + 3 straight arm partials

Core - decline Russian twists 2 x 12 reps (10kg plate)

20mins incline walk 5.5km/hr @ 7%

Still getting it done brother even on the road. Must admit I don't miss constant travel and trying to eat properly and train. You are making a much better fist of it than I did. My evenings inevitably ended in the pub or brew house with my contractors. Fun, not great for the healthy diet though

 

[LH5515]

Still getting it done brother even on the road. Must admit I don't miss constant travel and trying to eat properly and train. You are making a much better fist of it than I did. My evenings inevitably ended in the pub or brew house with my contractors. Fun, not great for the healthy diet though

Been travelling for 10 years now.. Early days was exactly that haha

Have the food thing down packed now which is bar far the most important thing to get right

 

[LevButlerov]

Thursday 19/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs@codezz@Pigsy @Wheelhouse87 @BigCheese2000@[email protected] @FattyAU @Grumpy @Woodiee@rizzlekdizzle@Gabs @CypherOCE @Montie2405@Benchpresser@Dreamer @Dumptruck @Philouzo@rizzlekdizzle@Tuchchh @Seventieschild @fatboy999@KoalaTea@MarshMonsta @Kevtren96

Shout out my fellow Ironclad Vanguard @CladHQ@RogueCherry @Sheshredz @Dumptruck @Bigkev98@Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 81 Lean Build Phase

Just a quick check in today. Have been on the road travelling for work this week, so absolutely spent.

Long days. 4.30am starts to get gym in before work then not getting back to my hotel until 10.30-11pm at night. Averaged 4-5 hours of broken sleep each night this week, so starting to play a toll on energy and motivation.

Performance in gym has been “just ok”. Ticking boxes but nothing like the last few weeks where i had everything dialled in perfectly. Another work trip next week also. Just got to get through the pinch point.

Holding a bit of water this week also. Looking forward to some quality rest over the coming weekend.

On a positive note - nutrition has been on point. Had every meal and snack prepared and brought over with me. No excuses for eating off plan OR not hitting my daily calorie and Marco requirements

Physique holding up ok!! One of my favourite sessions of the week this morning, good fun!

Fly home tonight so can’t wait to see the family and get into my own bed!!

BP (morning) - ??
Fasted scale weight - ??

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2810Kal (236P, 44F, 376C)

Training - Shoulders & Arms

DB laterals raises 1 x 10-15 reps + 2 x 5 sec rest pause (+ 2 feeler set)

1. 18 x 12 reps + 18kg x 7 reps + 18kg x 5 reps (+ 3 straight arm partials)

SA DB supported Upright Row 2 working sets x 8-10 reps

1. 30kg x 10 reps
2. 30kg x 8 reps

Incline bench DB front raises 2 working sets x 8-10 reps

1. 15kg x 8 reps
2. 15kg x 8 reps

Tricep cable bar press down 3 x 8-10 reps

1. 38.5kg x 10 reps
2. 38.5kg x 10 reps
3. 42kg x 8 reps

DB pullover 1 working sets x 15 reps (+ 2 feeler set)

1. 32kg x 15 rep

BB curls 3 x 10-12 reps

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 50kg x 8 reps + 30kg x 6 reps (drop)

Preacher curls 2 working sets x 15 reps (bb) (+ 1 feeler sets)

1. 25kg x 15 reps
2. 25kg x 15 reps + drop set 15kg x 8 reps

DB lateral raise 1 x 10-12 reps + 2 x 5sec rest/pause

1. 18kg x 12 reps + 18kg x 7 reps + 18kg x 4 reps + 3 straight arm partials

Core - decline Russian twists 2 x 12 reps (10kg plate)

20mins incline walk 5.5km/hr @ 7%

good update you're massive huge arms i can see how you do the 50kg curls easy too!

 

[Grumpy]

50kg curls are huge

 

[LH5515]

50kg curls are huge

I stand corrected (and can’t update the log).

Was 45kg. I’ve stuffed up and mis calculated

But was tough!!

 

[LH5515]

good update you're massive huge arms i can see how you do the 50kg curls easy too!

Thanks @LevButlerov appreciated.

Was 45kg not 50kg (mis counted). But still good pump for sure!!

 

[Grumpy]

I stand corrected (and can’t update the log).

Was 45kg. I’ve stuffed up and mis calculated

But was tough!!

Still a huge effort 45kg

 

[LevButlerov]

Thanks @LevButlerov appreciated.

Was 45kg not 50kg (mis counted). But still good pump for sure!!

45 still a win @LH5515

 

[LH5515]

Friday 20/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs@codezz@Pigsy @Wheelhouse87@BigCheese2000@[email protected] @FattyAU@Grumpy @Woodiee@rizzlekdizzle@Gabs @CypherOCE@Montie2405@Benchpresser@Dreamer @Dumptruck@Philouzo@rizzlekdizzle@Tuchchh @Seventieschild@fatboy999@KoalaTea@MarshMonsta @Kevtren96

Shout out my fellow Ironclad Vanguard @CladHQ@RogueCherry @Sheshredz @Dumptruck@Bigkev98@Karachi @Thoranosaurus_flex@roguepineapple

Update

Day 82 Lean Build Phase

Back home after long week away. Took the opportunity for a sleep in to catch up on some rest and recovery - managed solid 8 hours and whilst still felt little flat, still hit the gym on my lunch break for a solid leg workout

In general, feeling healthy and strong. Weight has stabilised this week (for what feels like the first time during this build period I had no increase). Pushed hard during today’s session to the point my pre workout meal almost came io a few times legs still a big focus for 2026 - now have nice permanent separation line between quad and hammys which is definitely an indicator of growth in the right direction still plenty more to go. Glutes need more also !

New anytime fitness has opened up near the office. Making lunch sessions much easier to manage (and hopefully increase my sleep in the mornings)… nice fit out, solid equipment but is missing a few of the staples in need so cannot fully rely on it unfortunately

Not a heap more to report. Rest day Saturday then back to it! More travel next week to manage then should have a nice period at home to get back to some routine. Once again will prep all food for the trip to keep nutrition in check. Did go over calories today!

Weekly check in on Sunday with coach should provide some intel on what the next few weeks look like

Cheeky little top ups from both team bosses this week got my personal stash of gear full and ready to continue the push. Much love @Gold Standard Labs and @CladHQ

BP (morning) - 117/77
Fasted scale weight - 88.6kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3009KCals (263P, 45F, 392C)

Training - Lower #2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Lying Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 60kg x 10 reps
2. 60kg x 10 reps
3. 67kg x 8 reps
4. 67kg x 8 reps + 67kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 90kg x 10 reps with 3 second negative & 2 second pause at bottom position
2. 90kg x 10 reps with 3 second negative & 2 second pause at bottom position

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 82kg x 18 reps
2. 82kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 15reps
2. 89kg x 15 reps + 3 partials

Close foot goblet squat (quad focused) squats 2 working set x 6-8 reps

1. 55kg x 8 reps
2. 60kg x 6 reps

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 110kg x 10 reps
2. 115kg x 10 reps
3. 120kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k | Actual Steps - 11k

Congratulations

Big week for family and friends here on EVO

Big shout out and congratulations to my good friend @Gold Standard Labs for achieving Gold tier status. Super proud for his resilience through adversity and once back bigger and stronger than ever is a massive inspiration to the myself, entire golds team and forum.

Team IronClad and @CladHQ for the upgrade to VIP status. Comeback king genuine good bloke who works his butt off! well deserved.

My good friends @shadow labs & @RegenexPharma. Both elite and top shelf vendors in their respective game. Quality products and community focused. Great to see both hit VIP status also.

 

[LevButlerov]

Friday 20/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs@codezz@Pigsy @Wheelhouse87@BigCheese2000@[email protected] @FattyAU@Grumpy @Woodiee@rizzlekdizzle@Gabs @CypherOCE@Montie2405@Benchpresser@Dreamer @Dumptruck@Philouzo@rizzlekdizzle@Tuchchh @Seventieschild@fatboy999@KoalaTea@MarshMonsta @Kevtren96

Shout out my fellow Ironclad Vanguard @CladHQ@RogueCherry @Sheshredz @Dumptruck@Bigkev98@Karachi @Thoranosaurus_flex@roguepineapple

Update

Day 82 Lean Build Phase

Back home after long week away. Took the opportunity for a sleep in to catch up on some rest and recovery - managed solid 8 hours and whilst still felt little flat, still hit the gym on my lunch break for a solid leg workout

In general, feeling healthy and strong. Weight has stabilised this week (for what feels like the first time during this build period I had no increase). Pushed hard during today’s session to the point my pre workout meal almost came io a few times legs still a big focus for 2026 - now have nice permanent separation line between quad and hammys which is definitely an indicator of growth in the right direction still plenty more to go. Glutes need more also !

New anytime fitness has opened up near the office. Making lunch sessions much easier to manage (and hopefully increase my sleep in the mornings)… nice fit out, solid equipment but is missing a few of the staples in need so cannot fully rely on it unfortunately

Not a heap more to report. Rest day Saturday then back to it! More travel next week to manage then should have a nice period at home to get back to some routine. Once again will prep all food for the trip to keep nutrition in check. Did go over calories today!

Weekly check in on Sunday with coach should provide some intel on what the next few weeks look like

Cheeky little top ups from both team bosses this week got my personal stash of gear full and ready to continue the push. Much love @Gold Standard Labs and @CladHQ

BP (morning) - 117/77
Fasted scale weight - 88.6kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3009KCals (263P, 45F, 392C)

Training - Lower #2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Lying Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 60kg x 10 reps
2. 60kg x 10 reps
3. 67kg x 8 reps
4. 67kg x 8 reps + 67kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 90kg x 10 reps with 3 second negative & 2 second pause at bottom position
2. 90kg x 10 reps with 3 second negative & 2 second pause at bottom position

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 82kg x 18 reps
2. 82kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 15reps
2. 89kg x 15 reps + 3 partials

Close foot goblet squat (quad focused) squats 2 working set x 6-8 reps

1. 55kg x 8 reps
2. 60kg x 6 reps

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 110kg x 10 reps
2. 115kg x 10 reps
3. 120kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k | Actual Steps - 11k

Congratulations

Big week for family and friends here on EVO

Big shout out and congratulations to my good friend @Gold Standard Labs for achieving Gold tier status. Super proud for his resilience through adversity and once back bigger and stronger than ever is a massive inspiration to the myself, entire golds team and forum.

Team IronClad and @CladHQ for the upgrade to VIP status. Comeback king genuine good bloke who works his butt off! well deserved.

My good friends @shadow labs & @RegenexPharma. Both elite and top shelf vendors in their respective game. Quality products and community focused. Great to see both hit VIP status also.

Good bp level @LH5515 was checking your pics you have massive legs WOW! thick and big. the hammies true size!
love the 90 hack big!

 

[LH5515]

Good bp level @LH5515 was checking your pics you have massive legs WOW! thick and big. the hammies true size!
love the 90 hack big!

Thanks brother growth phase continues

 

[LevButlerov]

Thanks brother growth phase continues

continues for the WIN

 

[Kopite67]

Friday 20/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs@codezz@Pigsy @Wheelhouse87@BigCheese2000@[email protected] @FattyAU@Grumpy @Woodiee@rizzlekdizzle@Gabs @CypherOCE@Montie2405@Benchpresser@Dreamer @Dumptruck@Philouzo@rizzlekdizzle@Tuchchh @Seventieschild@fatboy999@KoalaTea@MarshMonsta @Kevtren96

Shout out my fellow Ironclad Vanguard @CladHQ@RogueCherry @Sheshredz @Dumptruck@Bigkev98@Karachi @Thoranosaurus_flex@roguepineapple

Update

Day 82 Lean Build Phase

Back home after long week away. Took the opportunity for a sleep in to catch up on some rest and recovery - managed solid 8 hours and whilst still felt little flat, still hit the gym on my lunch break for a solid leg workout

In general, feeling healthy and strong. Weight has stabilised this week (for what feels like the first time during this build period I had no increase). Pushed hard during today’s session to the point my pre workout meal almost came io a few times legs still a big focus for 2026 - now have nice permanent separation line between quad and hammys which is definitely an indicator of growth in the right direction still plenty more to go. Glutes need more also !

New anytime fitness has opened up near the office. Making lunch sessions much easier to manage (and hopefully increase my sleep in the mornings)… nice fit out, solid equipment but is missing a few of the staples in need so cannot fully rely on it unfortunately

Not a heap more to report. Rest day Saturday then back to it! More travel next week to manage then should have a nice period at home to get back to some routine. Once again will prep all food for the trip to keep nutrition in check. Did go over calories today!

Weekly check in on Sunday with coach should provide some intel on what the next few weeks look like

Cheeky little top ups from both team bosses this week got my personal stash of gear full and ready to continue the push. Much love @Gold Standard Labs and @CladHQ

BP (morning) - 117/77
Fasted scale weight - 88.6kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3009KCals (263P, 45F, 392C)

Training - Lower #2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Lying Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 60kg x 10 reps
2. 60kg x 10 reps
3. 67kg x 8 reps
4. 67kg x 8 reps + 67kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 90kg x 10 reps with 3 second negative & 2 second pause at bottom position
2. 90kg x 10 reps with 3 second negative & 2 second pause at bottom position

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 82kg x 18 reps
2. 82kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 15reps
2. 89kg x 15 reps + 3 partials

Close foot goblet squat (quad focused) squats 2 working set x 6-8 reps

1. 55kg x 8 reps
2. 60kg x 6 reps

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 110kg x 10 reps
2. 115kg x 10 reps
3. 120kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k | Actual Steps - 11k

Congratulations

Big week for family and friends here on EVO

Big shout out and congratulations to my good friend @Gold Standard Labs for achieving Gold tier status. Super proud for his resilience through adversity and once back bigger and stronger than ever is a massive inspiration to the myself, entire golds team and forum.

Team IronClad and @CladHQ for the upgrade to VIP status. Comeback king genuine good bloke who works his butt off! well deserved.

My good friends @shadow labs & @RegenexPharma. Both elite and top shelf vendors in their respective game. Quality products and community focused. Great to see both hit VIP status also.

Quality update as usual brother. You are doing an amazing job balancing home, work and travel commitments as constantly as you do. Once you get a stable run should be awesome to watch

 

[LH5515]

Quality update as usual brother. You are doing an amazing job balancing home, work and travel commitments as constantly as you do. Once you get a stable run should be awesome to watch

Thanks brother

 

[LH5515]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 84 & 85 Lean Build Phase

Amazing what a couple days of good sleep and recovery does for a person. Both Sunday and Monday’s sessions in the gym were fukn compared with last week.

Energy mood performance pumps and strength were all firing on 8 cylinders as I crushed both push and pull days

Metabolism firing. Have been hungry as hell as I continue to slowly gain - modest average weight increase this week of about 300g which is perfect

Physique looking even better this week. Bigger and leaner. Still have about 3-4 weeks to go (provided no red flags along the way) of current block / cycle and banking lean gains before we pull back for 6 weeks to maintenance / health block. May look at some tidy up of fluff during this period, getting ready for another build push over the winter.

Have been experiencing some bloating after meals. Focus this week will be on recovery and rest to assist with digestion. Another long week of travel so overall stressors need to be managed and rest / sleep needs to be a priority

All my food is prepared for the next work trip. No excuses but to continue following the plan, being consistent and showing up each day and giving it my all.

Fly out tomorrow back Friday. Will aim for next log update on the weekend.

Current Physique photos attached. Some pretty serious swelling on the right arm from a bad injection should clear up in a couple days!!

BP (morning) - Sunday 119/67 Monday 117/1
Fasted scale weight - Sunday 89.6kg Monday 90.5kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Sunday - 3014KCal (281P 66F 324C)

Monday - 2823Kcals (250P 55F 342C)

Training -

Sunday Push

Pec Dec Machine - 3 working sets x 15-20 reps

1. 61kg x 20 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Flat Bench DB Press Paused 3 working sets x 12-15 reps

1. 35kg x 12 reps ( 2 sec pause (failed) )
2. 32.5kg x 12 reps (2 sec pause )
3. 32.5kg x 12 reps (2 sec pause )

Overhead tricep rope extension 2 working sets x 15-20 reps

1. 17.5kg x 20 reps
2. 21.25kg x 15 reps

Standing lateral raise machine 3 working sets x 8-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps
3. 50kg x 8 reps + 3 partials

Weighted Dips 2 sets x 8-10 reps

1. 10kg x 12 reps
2. 10kg x 10 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

20 min incline walk on tredmil 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps - 12.2k

Monday Pull

Supinated lat pull down - 3 working sets x 12-15 reps

1. 70kg x 14 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Chest supported TBar row 3 working sets x 8-12 reps

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps

Chest supported high row (iso plate loaded machine) 2 working sets x 15-20 reps

1. 40kg (es) x 20 reps
2. 50kg (es) x 15 reps

Bayesian Cable Curls 3 working sets x 8-12 reps

1. 13.75kg x 12 reps
2. 16.25kg x 10 reps
3. 16.25kg x 8 reps + 3 partials

Standing DB Bicep Curls 2 working sets x 8-10 reps

1. 15kg x 10 reps
2. 15kg x 8 reps + 3 partials

Reverse Pec Dec 2 working sets x 12-15reps

1. 47kg x 15 reps
2. 52kg x 12 reps + 8 partial reps at stretch position

An crunch machine plate loaded 2 sets x 8-10 reps

1. 30kg x 12 reps
2. 40kg x 8 reps

20 min incline walk on treadmill 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps 12.5k

 

[Grumpy]

Great update bro your killing it

 

[LH5515]

Great update bro your killing it

Thanks brother

Team are all kicking goals atm

 

[Kopite67]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 84 & 85 Lean Build Phase

Amazing what a couple days of good sleep and recovery does for a person. Both Sunday and Monday’s sessions in the gym were fukn compared with last week.

Energy mood performance pumps and strength were all firing on 8 cylinders as I crushed both push and pull days

Metabolism firing. Have been hungry as hell as I continue to slowly gain - modest average weight increase this week of about 300g which is perfect

Physique looking even better this week. Bigger and leaner. Still have about 3-4 weeks to go (provided no red flags along the way) of current block / cycle and banking lean gains before we pull back for 6 weeks to maintenance / health block. May look at some tidy up of fluff during this period, getting ready for another build push over the winter.

Have been experiencing some bloating after meals. Focus this week will be on recovery and rest to assist with digestion. Another long week of travel so overall stressors need to be managed and rest / sleep needs to be a priority

All my food is prepared for the next work trip. No excuses but to continue following the plan, being consistent and showing up each day and giving it my all.

Fly out tomorrow back Friday. Will aim for next log update on the weekend.

Current Physique photos attached. Some pretty serious swelling on the right arm from a bad injection should clear up in a couple days!!

BP (morning) - Sunday 119/67 Monday 117/1
Fasted scale weight - Sunday 89.6kg Monday 90.5kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Sunday - 3014KCal (281P 66F 324C)

Monday - 2823Kcals (250P 55F 342C)

Training -

Sunday Push

Pec Dec Machine - 3 working sets x 15-20 reps

1. 61kg x 20 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Flat Bench DB Press Paused 3 working sets x 12-15 reps

1. 35kg x 12 reps ( 2 sec pause (failed) )
2. 32.5kg x 12 reps (2 sec pause )
3. 32.5kg x 12 reps (2 sec pause )

Overhead tricep rope extension 2 working sets x 15-20 reps

1. 17.5kg x 20 reps
2. 21.25kg x 15 reps

Standing lateral raise machine 3 working sets x 8-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps
3. 50kg x 8 reps + 3 partials

Weighted Dips 2 sets x 8-10 reps

1. 10kg x 12 reps
2. 10kg x 10 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

20 min incline walk on tredmil 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps - 12.2k

Monday Pull

Supinated lat pull down - 3 working sets x 12-15 reps

1. 70kg x 14 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Chest supported TBar row 3 working sets x 8-12 reps

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps

Chest supported high row (iso plate loaded machine) 2 working sets x 15-20 reps

1. 40kg (es) x 20 reps
2. 50kg (es) x 15 reps

Bayesian Cable Curls 3 working sets x 8-12 reps

1. 13.75kg x 12 reps
2. 16.25kg x 10 reps
3. 16.25kg x 8 reps + 3 partials

Standing DB Bicep Curls 2 working sets x 8-10 reps

1. 15kg x 10 reps
2. 15kg x 8 reps + 3 partials

Reverse Pec Dec 2 working sets x 12-15reps

1. 47kg x 15 reps
2. 52kg x 12 reps + 8 partial reps at stretch position

An crunch machine plate loaded 2 sets x 8-10 reps

1. 30kg x 12 reps
2. 40kg x 8 reps

20 min incline walk on treadmill 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps 12.5k

Awesome that the rest over the couple of days got your back in the groove and firing on all cylinders you look fucking amazing bro and that back definition is unbelievable. Have to say that is some swelling in that arm and I hope that clears quickly. Good luck with your travels this week and I hope everything goes smoothly

 

[Pigsy]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 84 & 85 Lean Build Phase

Amazing what a couple days of good sleep and recovery does for a person. Both Sunday and Monday’s sessions in the gym were fukn compared with last week.

Energy mood performance pumps and strength were all firing on 8 cylinders as I crushed both push and pull days

Metabolism firing. Have been hungry as hell as I continue to slowly gain - modest average weight increase this week of about 300g which is perfect

Physique looking even better this week. Bigger and leaner. Still have about 3-4 weeks to go (provided no red flags along the way) of current block / cycle and banking lean gains before we pull back for 6 weeks to maintenance / health block. May look at some tidy up of fluff during this period, getting ready for another build push over the winter.

Have been experiencing some bloating after meals. Focus this week will be on recovery and rest to assist with digestion. Another long week of travel so overall stressors need to be managed and rest / sleep needs to be a priority

All my food is prepared for the next work trip. No excuses but to continue following the plan, being consistent and showing up each day and giving it my all.

Fly out tomorrow back Friday. Will aim for next log update on the weekend.

Current Physique photos attached. Some pretty serious swelling on the right arm from a bad injection should clear up in a couple days!!

BP (morning) - Sunday 119/67 Monday 117/1
Fasted scale weight - Sunday 89.6kg Monday 90.5kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Sunday - 3014KCal (281P 66F 324C)

Monday - 2823Kcals (250P 55F 342C)

Training -

Sunday Push

Pec Dec Machine - 3 working sets x 15-20 reps

1. 61kg x 20 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Flat Bench DB Press Paused 3 working sets x 12-15 reps

1. 35kg x 12 reps ( 2 sec pause (failed) )
2. 32.5kg x 12 reps (2 sec pause )
3. 32.5kg x 12 reps (2 sec pause )

Overhead tricep rope extension 2 working sets x 15-20 reps

1. 17.5kg x 20 reps
2. 21.25kg x 15 reps

Standing lateral raise machine 3 working sets x 8-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps
3. 50kg x 8 reps + 3 partials

Weighted Dips 2 sets x 8-10 reps

1. 10kg x 12 reps
2. 10kg x 10 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

20 min incline walk on tredmil 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps - 12.2k

Monday Pull

Supinated lat pull down - 3 working sets x 12-15 reps

1. 70kg x 14 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Chest supported TBar row 3 working sets x 8-12 reps

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps

Chest supported high row (iso plate loaded machine) 2 working sets x 15-20 reps

1. 40kg (es) x 20 reps
2. 50kg (es) x 15 reps

Bayesian Cable Curls 3 working sets x 8-12 reps

1. 13.75kg x 12 reps
2. 16.25kg x 10 reps
3. 16.25kg x 8 reps + 3 partials

Standing DB Bicep Curls 2 working sets x 8-10 reps

1. 15kg x 10 reps
2. 15kg x 8 reps + 3 partials

Reverse Pec Dec 2 working sets x 12-15reps

1. 47kg x 15 reps
2. 52kg x 12 reps + 8 partial reps at stretch position

An crunch machine plate loaded 2 sets x 8-10 reps

1. 30kg x 12 reps
2. 40kg x 8 reps

20 min incline walk on treadmill 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps 12.5k

Looking big brother

 

[LH5515]

Looking big brother

Thanks brother. Appreciate you my man

 

[LH5515]

Awesome that the rest over the couple of days got your back in the groove and firing on all cylinders you look fucking amazing bro and that back definition is unbelievable. Have to say that is some swelling in that arm and I hope that clears quickly. Good luck with your travels this week and I hope everything goes smoothly

Thanks brother! Appreciate it.

Feeling good today! Didn’t sleep well last trip so as long as i can try to snap a few hours this trip should be GTG

Yep. Arm has seen better days for sure! Looks worse than what it is. Managed to get through both sessions with no issues or too much pain. Couple days hopefully

 

[Allupfromhere]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 84 & 85 Lean Build Phase

Amazing what a couple days of good sleep and recovery does for a person. Both Sunday and Monday’s sessions in the gym were fukn compared with last week.

Energy mood performance pumps and strength were all firing on 8 cylinders as I crushed both push and pull days

Metabolism firing. Have been hungry as hell as I continue to slowly gain - modest average weight increase this week of about 300g which is perfect

Physique looking even better this week. Bigger and leaner. Still have about 3-4 weeks to go (provided no red flags along the way) of current block / cycle and banking lean gains before we pull back for 6 weeks to maintenance / health block. May look at some tidy up of fluff during this period, getting ready for another build push over the winter.

Have been experiencing some bloating after meals. Focus this week will be on recovery and rest to assist with digestion. Another long week of travel so overall stressors need to be managed and rest / sleep needs to be a priority

All my food is prepared for the next work trip. No excuses but to continue following the plan, being consistent and showing up each day and giving it my all.

Fly out tomorrow back Friday. Will aim for next log update on the weekend.

Current Physique photos attached. Some pretty serious swelling on the right arm from a bad injection should clear up in a couple days!!

BP (morning) - Sunday 119/67 Monday 117/1
Fasted scale weight - Sunday 89.6kg Monday 90.5kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Sunday - 3014KCal (281P 66F 324C)

Monday - 2823Kcals (250P 55F 342C)

Training -

Sunday Push

Pec Dec Machine - 3 working sets x 15-20 reps

1. 61kg x 20 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Flat Bench DB Press Paused 3 working sets x 12-15 reps

1. 35kg x 12 reps ( 2 sec pause (failed) )
2. 32.5kg x 12 reps (2 sec pause )
3. 32.5kg x 12 reps (2 sec pause )

Overhead tricep rope extension 2 working sets x 15-20 reps

1. 17.5kg x 20 reps
2. 21.25kg x 15 reps

Standing lateral raise machine 3 working sets x 8-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps
3. 50kg x 8 reps + 3 partials

Weighted Dips 2 sets x 8-10 reps

1. 10kg x 12 reps
2. 10kg x 10 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

20 min incline walk on tredmil 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps - 12.2k

Monday Pull

Supinated lat pull down - 3 working sets x 12-15 reps

1. 70kg x 14 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Chest supported TBar row 3 working sets x 8-12 reps

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps

Chest supported high row (iso plate loaded machine) 2 working sets x 15-20 reps

1. 40kg (es) x 20 reps
2. 50kg (es) x 15 reps

Bayesian Cable Curls 3 working sets x 8-12 reps

1. 13.75kg x 12 reps
2. 16.25kg x 10 reps
3. 16.25kg x 8 reps + 3 partials

Standing DB Bicep Curls 2 working sets x 8-10 reps

1. 15kg x 10 reps
2. 15kg x 8 reps + 3 partials

Reverse Pec Dec 2 working sets x 12-15reps

1. 47kg x 15 reps
2. 52kg x 12 reps + 8 partial reps at stretch position

An crunch machine plate loaded 2 sets x 8-10 reps

1. 30kg x 12 reps
2. 40kg x 8 reps

20 min incline walk on treadmill 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps 12.5k

Ooooooohhhooooohhoooo Ma Boy is getting thick

Crackin into the 90s now brother fucking animal. Good to see all health is moving well bruz. Digestion giving some issues, you taking digestive enzymes?

Looking absolutely fantastic brother

 

[waggat]

Friday 20/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs@codezz@Pigsy @Wheelhouse87@BigCheese2000@[email protected] @FattyAU@Grumpy @Woodiee@rizzlekdizzle@Gabs @CypherOCE@Montie2405@Benchpresser@Dreamer @Dumptruck@Philouzo@rizzlekdizzle@Tuchchh @Seventieschild@fatboy999@KoalaTea@MarshMonsta @Kevtren96

Shout out my fellow Ironclad Vanguard @CladHQ@RogueCherry @Sheshredz @Dumptruck@Bigkev98@Karachi @Thoranosaurus_flex@roguepineapple

Update

Day 82 Lean Build Phase

Back home after long week away. Took the opportunity for a sleep in to catch up on some rest and recovery - managed solid 8 hours and whilst still felt little flat, still hit the gym on my lunch break for a solid leg workout

In general, feeling healthy and strong. Weight has stabilised this week (for what feels like the first time during this build period I had no increase). Pushed hard during today’s session to the point my pre workout meal almost came io a few times legs still a big focus for 2026 - now have nice permanent separation line between quad and hammys which is definitely an indicator of growth in the right direction still plenty more to go. Glutes need more also !

New anytime fitness has opened up near the office. Making lunch sessions much easier to manage (and hopefully increase my sleep in the mornings)… nice fit out, solid equipment but is missing a few of the staples in need so cannot fully rely on it unfortunately

Not a heap more to report. Rest day Saturday then back to it! More travel next week to manage then should have a nice period at home to get back to some routine. Once again will prep all food for the trip to keep nutrition in check. Did go over calories today!

Weekly check in on Sunday with coach should provide some intel on what the next few weeks look like

Cheeky little top ups from both team bosses this week got my personal stash of gear full and ready to continue the push. Much love @Gold Standard Labs and @CladHQ

BP (morning) - 117/77
Fasted scale weight - 88.6kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3009KCals (263P, 45F, 392C)

Training - Lower #2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Lying Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 60kg x 10 reps
2. 60kg x 10 reps
3. 67kg x 8 reps
4. 67kg x 8 reps + 67kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 90kg x 10 reps with 3 second negative & 2 second pause at bottom position
2. 90kg x 10 reps with 3 second negative & 2 second pause at bottom position

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 82kg x 18 reps
2. 82kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 15reps
2. 89kg x 15 reps + 3 partials

Close foot goblet squat (quad focused) squats 2 working set x 6-8 reps

1. 55kg x 8 reps
2. 60kg x 6 reps

Smith machine calf raise 3 working set x 8-12 reps + partials on last set

1. 110kg x 10 reps
2. 115kg x 10 reps
3. 120kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k | Actual Steps - 11k

Congratulations

Big week for family and friends here on EVO

Big shout out and congratulations to my good friend @Gold Standard Labs for achieving Gold tier status. Super proud for his resilience through adversity and once back bigger and stronger than ever is a massive inspiration to the myself, entire golds team and forum.

Team IronClad and @CladHQ for the upgrade to VIP status. Comeback king genuine good bloke who works his butt off! well deserved.

My good friends @shadow labs & @RegenexPharma. Both elite and top shelf vendors in their respective game. Quality products and community focused. Great to see both hit VIP status also.

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 84 & 85 Lean Build Phase

Amazing what a couple days of good sleep and recovery does for a person. Both Sunday and Monday’s sessions in the gym were fukn compared with last week.

Energy mood performance pumps and strength were all firing on 8 cylinders as I crushed both push and pull days

Metabolism firing. Have been hungry as hell as I continue to slowly gain - modest average weight increase this week of about 300g which is perfect

Physique looking even better this week. Bigger and leaner. Still have about 3-4 weeks to go (provided no red flags along the way) of current block / cycle and banking lean gains before we pull back for 6 weeks to maintenance / health block. May look at some tidy up of fluff during this period, getting ready for another build push over the winter.

Have been experiencing some bloating after meals. Focus this week will be on recovery and rest to assist with digestion. Another long week of travel so overall stressors need to be managed and rest / sleep needs to be a priority

All my food is prepared for the next work trip. No excuses but to continue following the plan, being consistent and showing up each day and giving it my all.

Fly out tomorrow back Friday. Will aim for next log update on the weekend.

Current Physique photos attached. Some pretty serious swelling on the right arm from a bad injection should clear up in a couple days!!

BP (morning) - Sunday 119/67 Monday 117/1
Fasted scale weight - Sunday 89.6kg Monday 90.5kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Sunday - 3014KCal (281P 66F 324C)

Monday - 2823Kcals (250P 55F 342C)

Training -

Sunday Push

Pec Dec Machine - 3 working sets x 15-20 reps

1. 61kg x 20 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Flat Bench DB Press Paused 3 working sets x 12-15 reps

1. 35kg x 12 reps ( 2 sec pause (failed) )
2. 32.5kg x 12 reps (2 sec pause )
3. 32.5kg x 12 reps (2 sec pause )

Overhead tricep rope extension 2 working sets x 15-20 reps

1. 17.5kg x 20 reps
2. 21.25kg x 15 reps

Standing lateral raise machine 3 working sets x 8-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps
3. 50kg x 8 reps + 3 partials

Weighted Dips 2 sets x 8-10 reps

1. 10kg x 12 reps
2. 10kg x 10 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

20 min incline walk on tredmil 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps - 12.2k

Monday Pull

Supinated lat pull down - 3 working sets x 12-15 reps

1. 70kg x 14 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Chest supported TBar row 3 working sets x 8-12 reps

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps

Chest supported high row (iso plate loaded machine) 2 working sets x 15-20 reps

1. 40kg (es) x 20 reps
2. 50kg (es) x 15 reps

Bayesian Cable Curls 3 working sets x 8-12 reps

1. 13.75kg x 12 reps
2. 16.25kg x 10 reps
3. 16.25kg x 8 reps + 3 partials

Standing DB Bicep Curls 2 working sets x 8-10 reps

1. 15kg x 10 reps
2. 15kg x 8 reps + 3 partials

Reverse Pec Dec 2 working sets x 12-15reps

1. 47kg x 15 reps
2. 52kg x 12 reps + 8 partial reps at stretch position

An crunch machine plate loaded 2 sets x 8-10 reps

1. 30kg x 12 reps
2. 40kg x 8 reps

20 min incline walk on treadmill 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps 12.5k

Awesome couple of updates mate!

Three really good looking workouts there. Perfect volume for me.

Geez for legs look good in the lying leg curl and adductor machine photos! Crazy detail in you back as well!

 

[LH5515]

Ooooooohhhooooohhoooo Ma Boy is getting thick

Crackin into the 90s now brother fucking animal. Good to see all health is moving well bruz. Digestion giving some issues, you taking digestive enzymes?

Looking absolutely fantastic brother

Thanks brother

Feeling really good brother. Gym sessions have been insane just get in and don’t want to leave

Still not on stupid high calories and a very modest PED dosage so I cannot complain at all right now. We are responding better than I could even imagine and still keeping fat under control / lean for the most part

Hungry as fuk though brah!!! Staying disciplined on diet remains the ultimate challenge

Yeah do Metamucil each night. Generally works really well.

Cracked the 90s!! Let’s see what I can do over the next few weeks before we take the foot off slightly

 

[LH5515]

Awesome couple of updates mate!

Three really good looking workouts there. Perfect volume for me.

Geez for legs look good in the lying leg curl and adductor machine photos! Crazy detail in you back as well!

Thanks brother!! Appreciate you stopping by.

I’m pretty surprised myself at the details in legs and back at this stage of the build. Close to 10kg up now and still managing to stay relatively lean.

Goes to show the power of diet and keeping disciplined on calories during the build! Something I’ve never done well until now!

 

[Koba]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 84 & 85 Lean Build Phase

Amazing what a couple days of good sleep and recovery does for a person. Both Sunday and Monday’s sessions in the gym were fukn compared with last week.

Energy mood performance pumps and strength were all firing on 8 cylinders as I crushed both push and pull days

Metabolism firing. Have been hungry as hell as I continue to slowly gain - modest average weight increase this week of about 300g which is perfect

Physique looking even better this week. Bigger and leaner. Still have about 3-4 weeks to go (provided no red flags along the way) of current block / cycle and banking lean gains before we pull back for 6 weeks to maintenance / health block. May look at some tidy up of fluff during this period, getting ready for another build push over the winter.

Have been experiencing some bloating after meals. Focus this week will be on recovery and rest to assist with digestion. Another long week of travel so overall stressors need to be managed and rest / sleep needs to be a priority

All my food is prepared for the next work trip. No excuses but to continue following the plan, being consistent and showing up each day and giving it my all.

Fly out tomorrow back Friday. Will aim for next log update on the weekend.

Current Physique photos attached. Some pretty serious swelling on the right arm from a bad injection should clear up in a couple days!!

BP (morning) - Sunday 119/67 Monday 117/1
Fasted scale weight - Sunday 89.6kg Monday 90.5kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Sunday - 3014KCal (281P 66F 324C)

Monday - 2823Kcals (250P 55F 342C)

Training -

Sunday Push

Pec Dec Machine - 3 working sets x 15-20 reps

1. 61kg x 20 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Flat Bench DB Press Paused 3 working sets x 12-15 reps

1. 35kg x 12 reps ( 2 sec pause (failed) )
2. 32.5kg x 12 reps (2 sec pause )
3. 32.5kg x 12 reps (2 sec pause )

Overhead tricep rope extension 2 working sets x 15-20 reps

1. 17.5kg x 20 reps
2. 21.25kg x 15 reps

Standing lateral raise machine 3 working sets x 8-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps
3. 50kg x 8 reps + 3 partials

Weighted Dips 2 sets x 8-10 reps

1. 10kg x 12 reps
2. 10kg x 10 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

20 min incline walk on tredmil 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps - 12.2k

Monday Pull

Supinated lat pull down - 3 working sets x 12-15 reps

1. 70kg x 14 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Chest supported TBar row 3 working sets x 8-12 reps

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps

Chest supported high row (iso plate loaded machine) 2 working sets x 15-20 reps

1. 40kg (es) x 20 reps
2. 50kg (es) x 15 reps

Bayesian Cable Curls 3 working sets x 8-12 reps

1. 13.75kg x 12 reps
2. 16.25kg x 10 reps
3. 16.25kg x 8 reps + 3 partials

Standing DB Bicep Curls 2 working sets x 8-10 reps

1. 15kg x 10 reps
2. 15kg x 8 reps + 3 partials

Reverse Pec Dec 2 working sets x 12-15reps

1. 47kg x 15 reps
2. 52kg x 12 reps + 8 partial reps at stretch position

An crunch machine plate loaded 2 sets x 8-10 reps

1. 30kg x 12 reps
2. 40kg x 8 reps

20 min incline walk on treadmill 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps 12.5k

Firing like a V8! Great muscle thickness & density in all of your shots especially in the Back double Bi!

 

[LH5515]

Firing like a V8! Great muscle thickness & density in all of your shots especially in the Back double Bi!

Thanks my brother

 

[Woodiee]

Killing it bro. Looking big and dense

 

[LevButlerov]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 84 & 85 Lean Build Phase

Amazing what a couple days of good sleep and recovery does for a person. Both Sunday and Monday’s sessions in the gym were fukn compared with last week.

Energy mood performance pumps and strength were all firing on 8 cylinders as I crushed both push and pull days

Metabolism firing. Have been hungry as hell as I continue to slowly gain - modest average weight increase this week of about 300g which is perfect

Physique looking even better this week. Bigger and leaner. Still have about 3-4 weeks to go (provided no red flags along the way) of current block / cycle and banking lean gains before we pull back for 6 weeks to maintenance / health block. May look at some tidy up of fluff during this period, getting ready for another build push over the winter.

Have been experiencing some bloating after meals. Focus this week will be on recovery and rest to assist with digestion. Another long week of travel so overall stressors need to be managed and rest / sleep needs to be a priority

All my food is prepared for the next work trip. No excuses but to continue following the plan, being consistent and showing up each day and giving it my all.

Fly out tomorrow back Friday. Will aim for next log update on the weekend.

Current Physique photos attached. Some pretty serious swelling on the right arm from a bad injection should clear up in a couple days!!

BP (morning) - Sunday 119/67 Monday 117/1
Fasted scale weight - Sunday 89.6kg Monday 90.5kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Sunday - 3014KCal (281P 66F 324C)

Monday - 2823Kcals (250P 55F 342C)

Training -

Sunday Push

Pec Dec Machine - 3 working sets x 15-20 reps

1. 61kg x 20 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Flat Bench DB Press Paused 3 working sets x 12-15 reps

1. 35kg x 12 reps ( 2 sec pause (failed) )
2. 32.5kg x 12 reps (2 sec pause )
3. 32.5kg x 12 reps (2 sec pause )

Overhead tricep rope extension 2 working sets x 15-20 reps

1. 17.5kg x 20 reps
2. 21.25kg x 15 reps

Standing lateral raise machine 3 working sets x 8-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps
3. 50kg x 8 reps + 3 partials

Weighted Dips 2 sets x 8-10 reps

1. 10kg x 12 reps
2. 10kg x 10 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

20 min incline walk on tredmil 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps - 12.2k

Monday Pull

Supinated lat pull down - 3 working sets x 12-15 reps

1. 70kg x 14 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Chest supported TBar row 3 working sets x 8-12 reps

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps

Chest supported high row (iso plate loaded machine) 2 working sets x 15-20 reps

1. 40kg (es) x 20 reps
2. 50kg (es) x 15 reps

Bayesian Cable Curls 3 working sets x 8-12 reps

1. 13.75kg x 12 reps
2. 16.25kg x 10 reps
3. 16.25kg x 8 reps + 3 partials

Standing DB Bicep Curls 2 working sets x 8-10 reps

1. 15kg x 10 reps
2. 15kg x 8 reps + 3 partials

Reverse Pec Dec 2 working sets x 12-15reps

1. 47kg x 15 reps
2. 52kg x 12 reps + 8 partial reps at stretch position

An crunch machine plate loaded 2 sets x 8-10 reps

1. 30kg x 12 reps
2. 40kg x 8 reps

20 min incline walk on treadmill 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps 12.5k

you're massive in size the arms got huge even bigger and nice abs big pull monday I like the high row 50s

 

[LH5515]

you're massive in size the arms got huge even bigger and nice abs big pull monday I like the high row 50s

Thanks brother. Growth phase is going well.

Big sessions all round at the moment. Making the most of current strength and energy

 

[LevButlerov]

Thanks brother. Growth phase is going well.

Big sessions all round at the moment. Making the most of current strength and energy

EVO family support big things coming @LH5515

 

[roguepineapple]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 84 & 85 Lean Build Phase

Amazing what a couple days of good sleep and recovery does for a person. Both Sunday and Monday’s sessions in the gym were fukn compared with last week.

Energy mood performance pumps and strength were all firing on 8 cylinders as I crushed both push and pull days

Metabolism firing. Have been hungry as hell as I continue to slowly gain - modest average weight increase this week of about 300g which is perfect

Physique looking even better this week. Bigger and leaner. Still have about 3-4 weeks to go (provided no red flags along the way) of current block / cycle and banking lean gains before we pull back for 6 weeks to maintenance / health block. May look at some tidy up of fluff during this period, getting ready for another build push over the winter.

Have been experiencing some bloating after meals. Focus this week will be on recovery and rest to assist with digestion. Another long week of travel so overall stressors need to be managed and rest / sleep needs to be a priority

All my food is prepared for the next work trip. No excuses but to continue following the plan, being consistent and showing up each day and giving it my all.

Fly out tomorrow back Friday. Will aim for next log update on the weekend.

Current Physique photos attached. Some pretty serious swelling on the right arm from a bad injection should clear up in a couple days!!

BP (morning) - Sunday 119/67 Monday 117/1
Fasted scale weight - Sunday 89.6kg Monday 90.5kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Sunday - 3014KCal (281P 66F 324C)

Monday - 2823Kcals (250P 55F 342C)

Training -

Sunday Push

Pec Dec Machine - 3 working sets x 15-20 reps

1. 61kg x 20 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Flat Bench DB Press Paused 3 working sets x 12-15 reps

1. 35kg x 12 reps ( 2 sec pause (failed) )
2. 32.5kg x 12 reps (2 sec pause )
3. 32.5kg x 12 reps (2 sec pause )

Overhead tricep rope extension 2 working sets x 15-20 reps

1. 17.5kg x 20 reps
2. 21.25kg x 15 reps

Standing lateral raise machine 3 working sets x 8-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps
3. 50kg x 8 reps + 3 partials

Weighted Dips 2 sets x 8-10 reps

1. 10kg x 12 reps
2. 10kg x 10 reps

Core - toes to bar x 2 sets max reps

1. 10 reps
2. 8 reps

20 min incline walk on tredmil 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps - 12.2k

Monday Pull

Supinated lat pull down - 3 working sets x 12-15 reps

1. 70kg x 14 reps
2. 68kg x 18 reps
3. 68kg x 17 reps

Chest supported TBar row 3 working sets x 8-12 reps

1. 40kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 8 reps

Chest supported high row (iso plate loaded machine) 2 working sets x 15-20 reps

1. 40kg (es) x 20 reps
2. 50kg (es) x 15 reps

Bayesian Cable Curls 3 working sets x 8-12 reps

1. 13.75kg x 12 reps
2. 16.25kg x 10 reps
3. 16.25kg x 8 reps + 3 partials

Standing DB Bicep Curls 2 working sets x 8-10 reps

1. 15kg x 10 reps
2. 15kg x 8 reps + 3 partials

Reverse Pec Dec 2 working sets x 12-15reps

1. 47kg x 15 reps
2. 52kg x 12 reps + 8 partial reps at stretch position

An crunch machine plate loaded 2 sets x 8-10 reps

1. 30kg x 12 reps
2. 40kg x 8 reps

20 min incline walk on treadmill 5.5km/hr @ 7% incline

Step target - 10k | Actual Steps 12.5k

Bro! Fuck yeah! Looking amazing mate! Night and day difference and quite clearly well into the swing of things since being back on home soil!
Great thickness being built there brother! DENSE!
Bloating- and digestion-wise... do you have pineapple, sauerkraut, or kimchi with your meals? It's certainly helped for me - and definitely elevates my meal experience from the mundane chicken and rice hahaah.

 

[LH5515]

Bro! Fuck yeah! Looking amazing mate! Night and day difference and quite clearly well into the swing of things since being back on home soil!
Great thickness being built there brother! DENSE!
Bloating- and digestion-wise... do you have pineapple, sauerkraut, or kimchi with your meals? It's certainly helped for me - and definitely elevates my meal experience from the mundane chicken and rice hahaah.

Thanks brother!! Appreciate it. Been solid gain over last month or so. Responding really well

Yep pineapple and kimchi are my go to,!!

 

[LH5515]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 90 Lean Build Phase

Long two weeks - have been on road for work, various cities around the country so priorities have been around keeps as close to calorie and macros targets as possible. 95% of my meals I prepared in advance and took across with me. Couple client lunches / dinners I had to participate in but made as sensible choices as possible

Have found myself extremely hungry and creepy over my prescribed calorie targets regularly this week. No cheating. But extra volume of the standard menu to get me through. Have seen another bump in the average weight this week but definitely more fat accumulation than lean tissue gains. Something took though tomorrow with coach and weekly check in.

Otherwise, feeling really really good. Energy and performance as high as it has been. Strength is great - hitting new PBs regularly. Pumps continue to be stupid good

Feeling healthy. Happy. Glad to be home now with family and looking forward to getting back to my regular routine again.

Holding a lot of water, especially in the legs. Likely GH response from the higher carbs intake.

Starting to loose sight of abs now. Bloating after meals another thing to manage. Looks like the pull back / health block not far away!

Solid solid leg session this morning. Great to be back in the local gym that has all the equipment i am used to.

Faster scale weight - 92.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3110Kal (270P 63F 365)

Training - Lower 2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 89kg x 10 reps
3. 89kg x 10 reps
4. 91.5kg x 8 reps + 91.5kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 160kg x 10 reps (3 second negative)
2. 160kg x 10 reps (3 second negative)

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 18 reps
2. 96kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 96kg x 18 rep
2. 103kg x 15 reps + 3 partials

Leg extension 3 working set x 8-12 reps

1. 68kg x 10 reps (1 sec stretched pause)
2. 68kg x 8 reps (1 sec stretched pause)

Pin Loaded machine calf raise 3 working set x 8-12 reps + partials on last set

1. 135kg x 10 reps
2. 135kg x 10 reps
3. 135kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k

 

[Grumpy]

Solid session man go team Gold
Still looking outstanding even with the water

 

[LH5515]

Solid session man go team Gold
Still looking outstanding even with the water

Thanks brother

Was chatting with coach this morning about pulling back GH a little and increasing Mast to dry out a little. Hopefully he agrees as he is not too fussed about the water given BP in check and all health and performance markers continue to improve week in week out…

Just aesthetically doing my head in now

Team

 

[Grumpy]

Thanks brother

Was chatting with coach this morning about pulling back GH a little and increasing Mast to dry out a little. Hopefully he agrees as he is not too fussed about the water given BP in check and all health and performance markers continue to improve week in week out…

Just aesthetically doing my head in now

Team

I know the feeling the one drawback of gh so frustrating

 

[LH5515]

I know the feeling the one drawback of gh so frustrating

Yep. Everything else is spot on

 

[Koba]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 90 Lean Build Phase

Long two weeks - have been on road for work, various cities around the country so priorities have been around keeps as close to calorie and macros targets as possible. 95% of my meals I prepared in advance and took across with me. Couple client lunches / dinners I had to participate in but made as sensible choices as possible

Have found myself extremely hungry and creepy over my prescribed calorie targets regularly this week. No cheating. But extra volume of the standard menu to get me through. Have seen another bump in the average weight this week but definitely more fat accumulation than lean tissue gains. Something took though tomorrow with coach and weekly check in.

Otherwise, feeling really really good. Energy and performance as high as it has been. Strength is great - hitting new PBs regularly. Pumps continue to be stupid good

Feeling healthy. Happy. Glad to be home now with family and looking forward to getting back to my regular routine again.

Holding a lot of water, especially in the legs. Likely GH response from the higher carbs intake.

Starting to loose sight of abs now. Bloating after meals another thing to manage. Looks like the pull back / health block not far away!

Solid solid leg session this morning. Great to be back in the local gym that has all the equipment i am used to.

Faster scale weight - 92.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3110Kal (270P 63F 365)

Training - Lower 2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 89kg x 10 reps
3. 89kg x 10 reps
4. 91.5kg x 8 reps + 91.5kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 160kg x 10 reps (3 second negative)
2. 160kg x 10 reps (3 second negative)

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 18 reps
2. 96kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 96kg x 18 rep
2. 103kg x 15 reps + 3 partials

Leg extension 3 working set x 8-12 reps

1. 68kg x 10 reps (1 sec stretched pause)
2. 68kg x 8 reps (1 sec stretched pause)

Pin Loaded machine calf raise 3 working set x 8-12 reps + partials on last set

1. 135kg x 10 reps
2. 135kg x 10 reps
3. 135kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k

Another excellent & detailed log entry big bro
Pictures attached are excellent!!
How do you manage to get such good pictures of your physique?

Mine always seem to be altered by my phone camera somehow, like a distorted image not true to life proportions.

I wouldn't personally call that losing sight of your abs just yet!

Your abs are looking pretty darn visible in those pics still!

 

[LH5515]

Another excellent & detailed log entry big bro
Pictures attached are excellent!!
How do you manage to get such good pictures of your physique?

Mine always seem to be altered by my phone camera somehow, like a distorted image not true to life proportions.

I wouldn't personally call that losing sight of your abs just yet!

Your abs are looking pretty darn visible in those pics still!

Thanks brother

I literally set up phone in selfie mode and put a 10 sec timer on. Press and pose (although still learning the posing part )

Abs are still there but slowly fading away bottom two are as good as gone now so some decent lighting and arm placement to cover lower abs is definitely helping me here

Appreciate the kind words - in full honest self reflection I’m actually very pleased with how my first “proper” attempt at a lean build has gone. Some teething issues. Some undisciplined moments but overall have put on now around 10kg on scale and still have some cuts and lines to play with, which is new for me!

 

[Allupfromhere]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 90 Lean Build Phase

Long two weeks - have been on road for work, various cities around the country so priorities have been around keeps as close to calorie and macros targets as possible. 95% of my meals I prepared in advance and took across with me. Couple client lunches / dinners I had to participate in but made as sensible choices as possible

Have found myself extremely hungry and creepy over my prescribed calorie targets regularly this week. No cheating. But extra volume of the standard menu to get me through. Have seen another bump in the average weight this week but definitely more fat accumulation than lean tissue gains. Something took though tomorrow with coach and weekly check in.

Otherwise, feeling really really good. Energy and performance as high as it has been. Strength is great - hitting new PBs regularly. Pumps continue to be stupid good

Feeling healthy. Happy. Glad to be home now with family and looking forward to getting back to my regular routine again.

Holding a lot of water, especially in the legs. Likely GH response from the higher carbs intake.

Starting to loose sight of abs now. Bloating after meals another thing to manage. Looks like the pull back / health block not far away!

Solid solid leg session this morning. Great to be back in the local gym that has all the equipment i am used to.

Faster scale weight - 92.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3110Kal (270P 63F 365)

Training - Lower 2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 89kg x 10 reps
3. 89kg x 10 reps
4. 91.5kg x 8 reps + 91.5kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 160kg x 10 reps (3 second negative)
2. 160kg x 10 reps (3 second negative)

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 18 reps
2. 96kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 96kg x 18 rep
2. 103kg x 15 reps + 3 partials

Leg extension 3 working set x 8-12 reps

1. 68kg x 10 reps (1 sec stretched pause)
2. 68kg x 8 reps (1 sec stretched pause)

Pin Loaded machine calf raise 3 working set x 8-12 reps + partials on last set

1. 135kg x 10 reps
2. 135kg x 10 reps
3. 135kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k

Fucking animal.

see what your coach says but maybe holding the line for a couple of weeks to see if everything settles in a touch more. Perceived water gain is far less then what i know you feeling on the inside mentally, trust me brother. Many would love to finish where you are at the end of a cut lol.

Also think of the obvious areas too, your abs are still popping through crazy, ok you might not have every vein crawling over them like you did before hand but you are also up 15ish or so fucking kilograms brother hahah

Its inevitable a little fluff comes with every growth phase no doubt.

If i was in your position, up that much weight, still retaining that much detail and blood work still where it needs to be...
Well i say your exactly where you should and want to be brother. Definitely not an indication of things coming to a stop if anything its a clear green light to continue.

Dont let emotion muddy the waters of your thoughts about whats happening.

Think logically, not emotionally and if you cant then just put your thoughts about it aside and let your coach continue holding the reins. He hasnt let you down yet King.

 

[LH5515]

Fucking animal.

see what your coach says but maybe holding the line for a couple of weeks to see if everything settles in a touch more. Perceived water gain is far less then what i know you feeling on the inside mentally, trust me brother. Many would love to finish where you are at the end of a cut lol.

Also think of the obvious areas too, your abs are still popping through crazy, ok you might not have every vein crawling over them like you did before hand but you are also up 15ish or so fucking kilograms brother hahah

Its inevitable a little fluff comes with every growth phase no doubt.

If i was in your position, up that much weight, still retaining that much detail and blood work still where it needs to be...
Well i say your exactly where you should and want to be brother. Definitely not an indication of things coming to a stop if anything its a clear green light to continue.

Dont let emotion muddy the waters of your thoughts about whats happening.

Think logically, not emotionally and if you cant then just put your thoughts about it aside and let your coach continue holding the reins. He hasnt let you down yet King.

Ohh brother. That’s y I got so much love for you my man

We all need a got kick in the ass sometimes and that was mine..

Everything is exactly where it needs to be and we are all set for a massive winter build period

Need to get out my own head. Appreciate you brother having my back & lucky to have EVO family support and guidance.

Time to send it brother

 

[Kopite67]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 90 Lean Build Phase

Long two weeks - have been on road for work, various cities around the country so priorities have been around keeps as close to calorie and macros targets as possible. 95% of my meals I prepared in advance and took across with me. Couple client lunches / dinners I had to participate in but made as sensible choices as possible

Have found myself extremely hungry and creepy over my prescribed calorie targets regularly this week. No cheating. But extra volume of the standard menu to get me through. Have seen another bump in the average weight this week but definitely more fat accumulation than lean tissue gains. Something took though tomorrow with coach and weekly check in.

Otherwise, feeling really really good. Energy and performance as high as it has been. Strength is great - hitting new PBs regularly. Pumps continue to be stupid good

Feeling healthy. Happy. Glad to be home now with family and looking forward to getting back to my regular routine again.

Holding a lot of water, especially in the legs. Likely GH response from the higher carbs intake.

Starting to loose sight of abs now. Bloating after meals another thing to manage. Looks like the pull back / health block not far away!

Solid solid leg session this morning. Great to be back in the local gym that has all the equipment i am used to.

Faster scale weight - 92.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3110Kal (270P 63F 365)

Training - Lower 2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 89kg x 10 reps
3. 89kg x 10 reps
4. 91.5kg x 8 reps + 91.5kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 160kg x 10 reps (3 second negative)
2. 160kg x 10 reps (3 second negative)

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 18 reps
2. 96kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 96kg x 18 rep
2. 103kg x 15 reps + 3 partials

Leg extension 3 working set x 8-12 reps

1. 68kg x 10 reps (1 sec stretched pause)
2. 68kg x 8 reps (1 sec stretched pause)

Pin Loaded machine calf raise 3 working set x 8-12 reps + partials on last set

1. 135kg x 10 reps
2. 135kg x 10 reps
3. 135kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k

Great update brother.

 

[Koba]

Thanks brother

I literally set up phone in selfie mode and put a 10 sec timer on. Press and pose (although still learning the posing part )

Abs are still there but slowly fading away bottom two are as good as gone now so some decent lighting and arm placement to cover lower abs is definitely helping me here

Appreciate the kind words - in full honest self reflection I’m actually very pleased with how my first “proper” attempt at a lean build has gone. Some teething issues. Some undisciplined moments but overall have put on now around 10kg on scale and still have some cuts and lines to play with, which is new for me!

Ok sweet! Thanks bro!
So it's camera in selfie mode!
I couldn't get the jist of this because I was never be able to fit myself into the picture at arms length, but I'll try propping the phone up infront of me & putting the 10 sec timer on.

Having an honest & objective approach to viewing yourself like a judge or an outsider is one of the most valuable tools that you can use for making realistic sure fire progress as you can see what is happening followed by setting a game plan in action to get the results that you want.
10kgs is a huge gain!
Especially at your level & I think that you might be pleasantly surprised by how much of what you think might be fat but is actually water retention which was often the case with me when gaining I found.

 

[LH5515]

Ok sweet! Thanks bro!
So it's camera in selfie mode!
I couldn't get the jist of this because I was never be able to fit myself into the picture at arms length, but I'll try propping the phone up infront of me & putting the 10 sec timer on.

Having an honest & objective approach to viewing yourself like a judge or an outsider is one of the most valuable tools that you can use for making realistic sure fire progress as you can see what is happening followed by setting a game plan in action to get the results that you want.
10kgs is a huge gain!
Especially at your level & I think that you might be pleasantly surprised by how much of what you think might be fat but is actually water retention which was often the case with me when gaining I found.

Thanks brother. Appreciate the feedback and sharing some peronal experience

Coach is content and very happy with where things are at. In fact, he himself is surprised how well I’ve responded to such a low dose and excited to pi’s further

It’s me vs me doing my head in

Love this community. Love these discussions. Appreciate the team putting me at ease

 

[jenkemj]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 90 Lean Build Phase

Long two weeks - have been on road for work, various cities around the country so priorities have been around keeps as close to calorie and macros targets as possible. 95% of my meals I prepared in advance and took across with me. Couple client lunches / dinners I had to participate in but made as sensible choices as possible

Have found myself extremely hungry and creepy over my prescribed calorie targets regularly this week. No cheating. But extra volume of the standard menu to get me through. Have seen another bump in the average weight this week but definitely more fat accumulation than lean tissue gains. Something took though tomorrow with coach and weekly check in.

Otherwise, feeling really really good. Energy and performance as high as it has been. Strength is great - hitting new PBs regularly. Pumps continue to be stupid good

Feeling healthy. Happy. Glad to be home now with family and looking forward to getting back to my regular routine again.

Holding a lot of water, especially in the legs. Likely GH response from the higher carbs intake.

Starting to loose sight of abs now. Bloating after meals another thing to manage. Looks like the pull back / health block not far away!

Solid solid leg session this morning. Great to be back in the local gym that has all the equipment i am used to.

Faster scale weight - 92.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3110Kal (270P 63F 365)

Training - Lower 2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 89kg x 10 reps
3. 89kg x 10 reps
4. 91.5kg x 8 reps + 91.5kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 160kg x 10 reps (3 second negative)
2. 160kg x 10 reps (3 second negative)

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 18 reps
2. 96kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 96kg x 18 rep
2. 103kg x 15 reps + 3 partials

Leg extension 3 working set x 8-12 reps

1. 68kg x 10 reps (1 sec stretched pause)
2. 68kg x 8 reps (1 sec stretched pause)

Pin Loaded machine calf raise 3 working set x 8-12 reps + partials on last set

1. 135kg x 10 reps
2. 135kg x 10 reps
3. 135kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k

Great workout mate, looks like something that’ll help with my leg day for sure, no idea what a Russian twist is though, might have to YouTube that!

 

[LH5515]

Great workout mate, looks like something that’ll help with my leg day for sure, no idea what a Russian twist is though, might have to YouTube that!

Thanks fella! Appreciate you having a look at what I am up to!

Russian twists are fun! Get on it!!

 

[Kopite67]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 90 Lean Build Phase

Long two weeks - have been on road for work, various cities around the country so priorities have been around keeps as close to calorie and macros targets as possible. 95% of my meals I prepared in advance and took across with me. Couple client lunches / dinners I had to participate in but made as sensible choices as possible

Have found myself extremely hungry and creepy over my prescribed calorie targets regularly this week. No cheating. But extra volume of the standard menu to get me through. Have seen another bump in the average weight this week but definitely more fat accumulation than lean tissue gains. Something took though tomorrow with coach and weekly check in.

Otherwise, feeling really really good. Energy and performance as high as it has been. Strength is great - hitting new PBs regularly. Pumps continue to be stupid good

Feeling healthy. Happy. Glad to be home now with family and looking forward to getting back to my regular routine again.

Holding a lot of water, especially in the legs. Likely GH response from the higher carbs intake.

Starting to loose sight of abs now. Bloating after meals another thing to manage. Looks like the pull back / health block not far away!

Solid solid leg session this morning. Great to be back in the local gym that has all the equipment i am used to.

Faster scale weight - 92.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3110Kal (270P 63F 365)

Training - Lower 2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 89kg x 10 reps
3. 89kg x 10 reps
4. 91.5kg x 8 reps + 91.5kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 160kg x 10 reps (3 second negative)
2. 160kg x 10 reps (3 second negative)

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 18 reps
2. 96kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 96kg x 18 rep
2. 103kg x 15 reps + 3 partials

Leg extension 3 working set x 8-12 reps

1. 68kg x 10 reps (1 sec stretched pause)
2. 68kg x 8 reps (1 sec stretched pause)

Pin Loaded machine calf raise 3 working set x 8-12 reps + partials on last set

1. 135kg x 10 reps
2. 135kg x 10 reps
3. 135kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k

Much like a couple of other responses I have given elsewhere, my apologies for the lip service, banal response I threw out yesterday.
I agree entirely with @Allupfromhere brother that you are being entirely over critical about how you are progressing. Most people would literally kill to be able maintain the awesome condition you are in whilst packing on a shit ton of muscle.
You are looking as full and dense as I have ever seen and if you are retaining anything it is a beastly amount of size legend.
Considering the amount of travel and disruption you have to navigate to do an unbelievable job of not only maintaining but growing that phenomenal body of yours.
Give yourself a break bro, you are ticking all the right boxes from what I can see.
Much love

 

[waggat]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 90 Lean Build Phase

Long two weeks - have been on road for work, various cities around the country so priorities have been around keeps as close to calorie and macros targets as possible. 95% of my meals I prepared in advance and took across with me. Couple client lunches / dinners I had to participate in but made as sensible choices as possible

Have found myself extremely hungry and creepy over my prescribed calorie targets regularly this week. No cheating. But extra volume of the standard menu to get me through. Have seen another bump in the average weight this week but definitely more fat accumulation than lean tissue gains. Something took though tomorrow with coach and weekly check in.

Otherwise, feeling really really good. Energy and performance as high as it has been. Strength is great - hitting new PBs regularly. Pumps continue to be stupid good

Feeling healthy. Happy. Glad to be home now with family and looking forward to getting back to my regular routine again.

Holding a lot of water, especially in the legs. Likely GH response from the higher carbs intake.

Starting to loose sight of abs now. Bloating after meals another thing to manage. Looks like the pull back / health block not far away!

Solid solid leg session this morning. Great to be back in the local gym that has all the equipment i am used to.

Faster scale weight - 92.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3110Kal (270P 63F 365)

Training - Lower 2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 89kg x 10 reps
3. 89kg x 10 reps
4. 91.5kg x 8 reps + 91.5kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 160kg x 10 reps (3 second negative)
2. 160kg x 10 reps (3 second negative)

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 18 reps
2. 96kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 96kg x 18 rep
2. 103kg x 15 reps + 3 partials

Leg extension 3 working set x 8-12 reps

1. 68kg x 10 reps (1 sec stretched pause)
2. 68kg x 8 reps (1 sec stretched pause)

Pin Loaded machine calf raise 3 working set x 8-12 reps + partials on last set

1. 135kg x 10 reps
2. 135kg x 10 reps
3. 135kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k

Nice update mate.

Awesome summary of how you've been going but agree with the others... you're still looking lean to me.

How long were you travelling for? Solid effort to prep your meals for that. Do you manage to get workouts in while travelling?

Nice leg workout there. Love smashing the hammies before a squat type movement. 4 plates on hack squat is impressive as well!

Love the in gym photos too!

 

[LH5515]

Nice update mate.

Awesome summary of how you've been going but agree with the others... you're still looking lean to me.

How long were you travelling for? Solid effort to prep your meals for that. Do you manage to get workouts in while travelling?

Nice leg workout there. Love smashing the hammies before a squat type movement. 4 plates on hack squat is impressive as well!

Love the in gym photos too!

Thanks my man

Was travelling for 2 weeks. Home on the weekend in between.

Yep. Trained while away and prepared all my meals and took over with me not trips. Were a couple of off plan, but for most part fairly consistent

Strength and leg progression definitely on the improvement

 

[roguepineapple]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 90 Lean Build Phase

Long two weeks - have been on road for work, various cities around the country so priorities have been around keeps as close to calorie and macros targets as possible. 95% of my meals I prepared in advance and took across with me. Couple client lunches / dinners I had to participate in but made as sensible choices as possible

Have found myself extremely hungry and creepy over my prescribed calorie targets regularly this week. No cheating. But extra volume of the standard menu to get me through. Have seen another bump in the average weight this week but definitely more fat accumulation than lean tissue gains. Something took though tomorrow with coach and weekly check in.

Otherwise, feeling really really good. Energy and performance as high as it has been. Strength is great - hitting new PBs regularly. Pumps continue to be stupid good

Feeling healthy. Happy. Glad to be home now with family and looking forward to getting back to my regular routine again.

Holding a lot of water, especially in the legs. Likely GH response from the higher carbs intake.

Starting to loose sight of abs now. Bloating after meals another thing to manage. Looks like the pull back / health block not far away!

Solid solid leg session this morning. Great to be back in the local gym that has all the equipment i am used to.

Faster scale weight - 92.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3110Kal (270P 63F 365)

Training - Lower 2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 89kg x 10 reps
3. 89kg x 10 reps
4. 91.5kg x 8 reps + 91.5kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 160kg x 10 reps (3 second negative)
2. 160kg x 10 reps (3 second negative)

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 18 reps
2. 96kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 96kg x 18 rep
2. 103kg x 15 reps + 3 partials

Leg extension 3 working set x 8-12 reps

1. 68kg x 10 reps (1 sec stretched pause)
2. 68kg x 8 reps (1 sec stretched pause)

Pin Loaded machine calf raise 3 working set x 8-12 reps + partials on last set

1. 135kg x 10 reps
2. 135kg x 10 reps
3. 135kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k

Nice leg split bro! Physique looking great!

 

[LevButlerov]

Sunday 22/03/2026 & Monday 23/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 90 Lean Build Phase

Long two weeks - have been on road for work, various cities around the country so priorities have been around keeps as close to calorie and macros targets as possible. 95% of my meals I prepared in advance and took across with me. Couple client lunches / dinners I had to participate in but made as sensible choices as possible

Have found myself extremely hungry and creepy over my prescribed calorie targets regularly this week. No cheating. But extra volume of the standard menu to get me through. Have seen another bump in the average weight this week but definitely more fat accumulation than lean tissue gains. Something took though tomorrow with coach and weekly check in.

Otherwise, feeling really really good. Energy and performance as high as it has been. Strength is great - hitting new PBs regularly. Pumps continue to be stupid good

Feeling healthy. Happy. Glad to be home now with family and looking forward to getting back to my regular routine again.

Holding a lot of water, especially in the legs. Likely GH response from the higher carbs intake.

Starting to loose sight of abs now. Bloating after meals another thing to manage. Looks like the pull back / health block not far away!

Solid solid leg session this morning. Great to be back in the local gym that has all the equipment i am used to.

Faster scale weight - 92.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 3110Kal (270P 63F 365)

Training - Lower 2

Walking lunges 12 steps (ES) @ 12kg x 2 sets warm up

Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final

1. 82kg x 10 reps
2. 89kg x 10 reps
3. 89kg x 10 reps
4. 91.5kg x 8 reps + 91.5kg x 5 reps

Hak Squat 2 x working sets 10-12 reps (+ 2 feeler sets)

1. 160kg x 10 reps (3 second negative)
2. 160kg x 10 reps (3 second negative)

Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 89kg x 18 reps
2. 96kg x 15 reps + 3 self assisted

Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)

1. 96kg x 18 rep
2. 103kg x 15 reps + 3 partials

Leg extension 3 working set x 8-12 reps

1. 68kg x 10 reps (1 sec stretched pause)
2. 68kg x 8 reps (1 sec stretched pause)

Pin Loaded machine calf raise 3 working set x 8-12 reps + partials on last set

1. 135kg x 10 reps
2. 135kg x 10 reps
3. 135kg x 8 reps + 3 partials

Decline weights Russian twist 2 x 8-10 reps

1. 20kg plate x 10 reps (each side)
2. 20kg plate x 8 reps (each side)

Step target - 10k

hard mass and real hardcore leg training EVO family respect @LH5515 brining in the size 160 on hack a WIN!

 

[LH5515]

Monday 30/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz@Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle @Jaxss

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 92 Lean Build Phase

Very positive review by coach - very happy where things are heading at the back end of my first enhanced lean build phase.

Not the leanest, but bar far the Biggest I’ve been at around 92kg with solid body composition.

Given rate of growth so far and we haven’t hurt health during this block - no justification for any change. 2 more weeks on this course then we pull back into a test only health phase / small cut and let the system reset and get ready for the winter push.

Whilst I haven’t “cheated” have been extremely hungry over past week or so. My caloric intake has been higher than the target. Will need to do better and dial this back in. Need to successfully finish this build phase without accumulating any extra body fat we don’t need to.

Anticipate we’ll drop back into the high 80s following the health block then aim to touch 100kg (or close to it) in the next 16 week block. From there… cut phase to shred and be ready for summer!!

Super excited for the next block and utilising some different compounds. Have had massive success on Masteron. Keen to see how my body responds to others, as I start to build list of favourites for future cycles!

Pumps has been insane!!! See attached photo. Perks of being fed by @Gold Standard Labs

Faster scale weight - 92.1kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2810KCals (238P 42F 364C)

Training - Pull

Wide grip pull ups 3 sets x BW warm up

1. 10 reps
2. 10 reps
3. 8 reps

Supinated lat pull down - 3 working sets x 10-12 reps

1. 80kg x 12 reps
2. 80kg x 10 reps
3. 80kg x 10 reps + 3 partials

Chest supported TBar row 3 working sets x 8-10 reps

1. 40kg x 12 reps
2. 60kg x 10 reps
3. 60kg x 8 reps + 40kg x 8 reps (drop)

Chest supported high row (iso plate loaded machine) 2 working sets x 12-15 reps

1. 55kg (es) x 12 reps
2. 55kg (es) x 12 reps

Bayesian Cable Curls 3 working sets x 8-10 reps

1. 16.25kg x 10 reps
2. 16.25kg x 10 reps
3. 16.25kg x 8 reps + 3 partials

Seated DB Bicep Curls 3 working sets x 8-10 reps

1. 12.5kg x 10 reps
2. 12.5kg x 10 reps
3. 15kg x 8 reps + 3 partials

Reverse Pec Dec 2 working sets x 10-15 reps

1. 52kg x 12 reps
2. 52kg x 12 reps + 8 partial reps at stretch position

An crunch maxhine plate loaded 2 sets x 8-10 reps

1. 30kg x 12 reps
2. 40kg x 8 reps

20 min incline walk on tredmil 5.5km/hr @ 7% incline

Step target - 12k

 

[Kopite67]

Monday 30/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz@Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle @Jaxss

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 92 Lean Build Phase

Very positive review by coach - very happy where things are heading at the back end of my first enhanced lean build phase.

Not the leanest, but bar far the Biggest I’ve been at around 92kg with solid body composition.

Given rate of growth so far and we haven’t hurt health during this block - no justification for any change. 2 more weeks on this course then we pull back into a test only health phase / small cut and let the system reset and get ready for the winter push.

Whilst I haven’t “cheated” have been extremely hungry over past week or so. My caloric intake has been higher than the target. Will need to do better and dial this back in. Need to successfully finish this build phase without accumulating any extra body fat we don’t need to.

Anticipate we’ll drop back into the high 80s following the health block then aim to touch 100kg (or close to it) in the next 16 week block. From there… cut phase to shred and be ready for summer!!

Super excited for the next block and utilising some different compounds. Have had massive success on Masteron. Keen to see how my body responds to others, as I start to build list of favourites for future cycles!

Pumps has been insane!!! See attached photo. Perks of being fed by @Gold Standard Labs

Faster scale weight - 92.1kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2810KCals (238P 42F 364C)

Training - Pull

Wide grip pull ups 3 sets x BW warm up

1. 10 reps
2. 10 reps
3. 8 reps

Supinated lat pull down - 3 working sets x 10-12 reps

1. 80kg x 12 reps
2. 80kg x 10 reps
3. 80kg x 10 reps + 3 partials

Chest supported TBar row 3 working sets x 8-10 reps

1. 40kg x 12 reps
2. 60kg x 10 reps
3. 60kg x 8 reps + 40kg x 8 reps (drop)

Chest supported high row (iso plate loaded machine) 2 working sets x 12-15 reps

1. 55kg (es) x 12 reps
2. 55kg (es) x 12 reps

Bayesian Cable Curls 3 working sets x 8-10 reps

1. 16.25kg x 10 reps
2. 16.25kg x 10 reps
3. 16.25kg x 8 reps + 3 partials

Seated DB Bicep Curls 3 working sets x 8-10 reps

1. 12.5kg x 10 reps
2. 12.5kg x 10 reps
3. 15kg x 8 reps + 3 partials

Reverse Pec Dec 2 working sets x 10-15 reps

1. 52kg x 12 reps
2. 52kg x 12 reps + 8 partial reps at stretch position

An crunch maxhine plate loaded 2 sets x 8-10 reps

1. 30kg x 12 reps
2. 40kg x 8 reps

20 min incline walk on tredmil 5.5km/hr @ 7% incline

Step target - 12k

Great to see that things are as they should be and you are moving into your next phase stress free from a training perspective. Still looking like a beast brother

 

[LH5515]

Great to see that things are as they should be and you are moving into your next phase stress free from a training perspective. Still looking like a beast brother

Thanks brother

 

[rizzlekdizzle]

Monday 30/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz@Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle @Jaxss

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 92 Lean Build Phase

Very positive review by coach - very happy where things are heading at the back end of my first enhanced lean build phase.

Not the leanest, but bar far the Biggest I’ve been at around 92kg with solid body composition.

Given rate of growth so far and we haven’t hurt health during this block - no justification for any change. 2 more weeks on this course then we pull back into a test only health phase / small cut and let the system reset and get ready for the winter push.

Whilst I haven’t “cheated” have been extremely hungry over past week or so. My caloric intake has been higher than the target. Will need to do better and dial this back in. Need to successfully finish this build phase without accumulating any extra body fat we don’t need to.

Anticipate we’ll drop back into the high 80s following the health block then aim to touch 100kg (or close to it) in the next 16 week block. From there… cut phase to shred and be ready for summer!!

Super excited for the next block and utilising some different compounds. Have had massive success on Masteron. Keen to see how my body responds to others, as I start to build list of favourites for future cycles!

Pumps has been insane!!! See attached photo. Perks of being fed by @Gold Standard Labs

Faster scale weight - 92.1kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2810KCals (238P 42F 364C)

Training - Pull

Wide grip pull ups 3 sets x BW warm up

1. 10 reps
2. 10 reps
3. 8 reps

Supinated lat pull down - 3 working sets x 10-12 reps

1. 80kg x 12 reps
2. 80kg x 10 reps
3. 80kg x 10 reps + 3 partials

Chest supported TBar row 3 working sets x 8-10 reps

1. 40kg x 12 reps
2. 60kg x 10 reps
3. 60kg x 8 reps + 40kg x 8 reps (drop)

Chest supported high row (iso plate loaded machine) 2 working sets x 12-15 reps

1. 55kg (es) x 12 reps
2. 55kg (es) x 12 reps

Bayesian Cable Curls 3 working sets x 8-10 reps

1. 16.25kg x 10 reps
2. 16.25kg x 10 reps
3. 16.25kg x 8 reps + 3 partials

Seated DB Bicep Curls 3 working sets x 8-10 reps

1. 12.5kg x 10 reps
2. 12.5kg x 10 reps
3. 15kg x 8 reps + 3 partials

Reverse Pec Dec 2 working sets x 10-15 reps

1. 52kg x 12 reps
2. 52kg x 12 reps + 8 partial reps at stretch position

An crunch maxhine plate loaded 2 sets x 8-10 reps

1. 30kg x 12 reps
2. 40kg x 8 reps

20 min incline walk on tredmil 5.5km/hr @ 7% incline

Step target - 12k

looking dangerous! Go team Gold!

 

[LH5515]

looking dangerous! Go team Gold!

Team on

 

[LevButlerov]

Monday 30/03/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz@Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle @Jaxss

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 92 Lean Build Phase

Very positive review by coach - very happy where things are heading at the back end of my first enhanced lean build phase.

Not the leanest, but bar far the Biggest I’ve been at around 92kg with solid body composition.

Given rate of growth so far and we haven’t hurt health during this block - no justification for any change. 2 more weeks on this course then we pull back into a test only health phase / small cut and let the system reset and get ready for the winter push.

Whilst I haven’t “cheated” have been extremely hungry over past week or so. My caloric intake has been higher than the target. Will need to do better and dial this back in. Need to successfully finish this build phase without accumulating any extra body fat we don’t need to.

Anticipate we’ll drop back into the high 80s following the health block then aim to touch 100kg (or close to it) in the next 16 week block. From there… cut phase to shred and be ready for summer!!

Super excited for the next block and utilising some different compounds. Have had massive success on Masteron. Keen to see how my body responds to others, as I start to build list of favourites for future cycles!

Pumps has been insane!!! See attached photo. Perks of being fed by @Gold Standard Labs

Faster scale weight - 92.1kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2810KCals (238P 42F 364C)

Training - Pull

Wide grip pull ups 3 sets x BW warm up

1. 10 reps
2. 10 reps
3. 8 reps

Supinated lat pull down - 3 working sets x 10-12 reps

1. 80kg x 12 reps
2. 80kg x 10 reps
3. 80kg x 10 reps + 3 partials

Chest supported TBar row 3 working sets x 8-10 reps

1. 40kg x 12 reps
2. 60kg x 10 reps
3. 60kg x 8 reps + 40kg x 8 reps (drop)

Chest supported high row (iso plate loaded machine) 2 working sets x 12-15 reps

1. 55kg (es) x 12 reps
2. 55kg (es) x 12 reps

Bayesian Cable Curls 3 working sets x 8-10 reps

1. 16.25kg x 10 reps
2. 16.25kg x 10 reps
3. 16.25kg x 8 reps + 3 partials

Seated DB Bicep Curls 3 working sets x 8-10 reps

1. 12.5kg x 10 reps
2. 12.5kg x 10 reps
3. 15kg x 8 reps + 3 partials

Reverse Pec Dec 2 working sets x 10-15 reps

1. 52kg x 12 reps
2. 52kg x 12 reps + 8 partial reps at stretch position

An crunch maxhine plate loaded 2 sets x 8-10 reps

1. 30kg x 12 reps
2. 40kg x 8 reps

20 min incline walk on tredmil 5.5km/hr @ 7% incline

Step target - 12k

huge arms you're thick and love the 80 lat pulls! @LH5515

 

[Koba]

Looking Awesome brother!
Great muscle shape, size & thickness!
Hungry? Up the Reta dose?

 

[LH5515]

Looking Awesome brother!
Great muscle shape, size & thickness!
Hungry? Up the Reta dose?

Thanks brother - trying to lower the Reta but has maintained this week.

 

[FluffyBunny]

Awesome logg my brother great detail and info you are killing it looking lean and mean

 

[LH5515]

Awesome logg my brother great detail and info you are killing it looking lean and mean

Appreciate you brother

 

[LH5515]

Thursday 02/04/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle @Jaxss

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 95 Lean Build Phase

Fresh off a proper rest day and decent sleep, off to an excellent start this morning with a massive upper body session

I reckon if we did an extra couple weeks on this course, we’d hit 100kg weight continues to just climb. 93.2kg this morning

However am holding a lot of water now in the legs and have noticed in forarms, wrist hands also. More than I’ve seen before. Think there is definitely an element of water weight to the increase. Stomach and lower back also not as tight. So Our little health phase commencing week after next appears timely!!

This all said. Not concerns or bothered at all!! Feeling pretty damn good and strong. Moved some excellent load today and intensity remained high for the entire session. I was happy with this one.

And yep. Stupid stupid pumps continue

Some shots from the session attached

Faster scale weight - 93.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2828Kcals (244P 55F 337C)

Training - Upper

Wide grip pull ups 3 sets x BW (warm up)

1. 12 reps
2. 10 reps
3. 7 reps

Neutral Lat Pull Down 3 sets x 5-8 Reps

1. 90kg x 8 reps
2. 100kg x 6 reps
3. 100kg x 5 reps + 3 partials

SA Machine Row 2 sets x 10-12reps

1. 75kg x 12 reps
2. 75kg x 10 reps

Chest Press Machine 3 sets x 5-8 reps + drop final set

1. 60kg x 8 reps
2. 70kg x 6 reps
3. 70kg x 5 reps + 40kg x 8 reps (drop)

Shoulder Press Machine 2 sets x 10-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps + 5 partials

Shrug machine 3 sets x 12-15 reps | super set | DB rear delt raise

1. 55kg (each side) x 12 reps | 10kg x 12 reps
2. 55kg (each side) x 12 reps | 10kg x 12 reps
3. 55kg (each side) x 12 reps | 10kg x 12 reps

Core - tricep rope cable crunches 3 sets x 15-20 reps

1. 40kg x 20 reps
2. 40kg x 18 reps
3. 40kg x 15 reps

10min incline walk 5.5km/hr @ 7 %

Step target - 12k

 

[Kopite67]

Thursday 02/04/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle @Jaxss

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 95 Lean Build Phase

Fresh off a proper rest day and decent sleep, off to an excellent start this morning with a massive upper body session

I reckon if we did an extra couple weeks on this course, we’d hit 100kg weight continues to just climb. 93.2kg this morning

However am holding a lot of water now in the legs and have noticed in forarms, wrist hands also. More than I’ve seen before. Think there is definitely an element of water weight to the increase. Stomach and lower back also not as tight. So Our little health phase commencing week after next appears timely!!

This all said. Not concerns or bothered at all!! Feeling pretty damn good and strong. Moved some excellent load today and intensity remained high for the entire session. I was happy with this one.

And yep. Stupid stupid pumps continue

Some shots from the session attached

Faster scale weight - 93.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2828Kcals (244P 55F 337C)

Training - Upper

Wide grip pull ups 3 sets x BW (warm up)

1. 12 reps
2. 10 reps
3. 7 reps

Neutral Lat Pull Down 3 sets x 5-8 Reps

1. 90kg x 8 reps
2. 100kg x 6 reps
3. 100kg x 5 reps + 3 partials

SA Machine Row 2 sets x 10-12reps

1. 75kg x 12 reps
2. 75kg x 10 reps

Chest Press Machine 3 sets x 5-8 reps + drop final set

1. 60kg x 8 reps
2. 70kg x 6 reps
3. 70kg x 5 reps + 40kg x 8 reps (drop)

Shoulder Press Machine 2 sets x 10-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps + 5 partials

Shrug machine 3 sets x 12-15 reps | super set | DB rear delt raise

1. 55kg (each side) x 12 reps | 10kg x 12 reps
2. 55kg (each side) x 12 reps | 10kg x 12 reps
3. 55kg (each side) x 12 reps | 10kg x 12 reps

Core - tricep rope cable crunches 3 sets x 15-20 reps

1. 40kg x 20 reps
2. 40kg x 18 reps
3. 40kg x 15 reps

10min incline walk 5.5km/hr @ 7 %

Step target - 12k

Pushing some serious weights and volume you beast looking seriously pumped up and defined as fuck. Loving this new program you are on, just killing it brother

 

[Grumpy]

Looking ripped man
Great session as per usual

 

[Coolguy]

Thursday 02/04/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle @Jaxss

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 95 Lean Build Phase

Fresh off a proper rest day and decent sleep, off to an excellent start this morning with a massive upper body session

I reckon if we did an extra couple weeks on this course, we’d hit 100kg weight continues to just climb. 93.2kg this morning

However am holding a lot of water now in the legs and have noticed in forarms, wrist hands also. More than I’ve seen before. Think there is definitely an element of water weight to the increase. Stomach and lower back also not as tight. So Our little health phase commencing week after next appears timely!!

This all said. Not concerns or bothered at all!! Feeling pretty damn good and strong. Moved some excellent load today and intensity remained high for the entire session. I was happy with this one.

And yep. Stupid stupid pumps continue

Some shots from the session attached

Faster scale weight - 93.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2828Kcals (244P 55F 337C)

Training - Upper

Wide grip pull ups 3 sets x BW (warm up)

1. 12 reps
2. 10 reps
3. 7 reps

Neutral Lat Pull Down 3 sets x 5-8 Reps

1. 90kg x 8 reps
2. 100kg x 6 reps
3. 100kg x 5 reps + 3 partials

SA Machine Row 2 sets x 10-12reps

1. 75kg x 12 reps
2. 75kg x 10 reps

Chest Press Machine 3 sets x 5-8 reps + drop final set

1. 60kg x 8 reps
2. 70kg x 6 reps
3. 70kg x 5 reps + 40kg x 8 reps (drop)

Shoulder Press Machine 2 sets x 10-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps + 5 partials

Shrug machine 3 sets x 12-15 reps | super set | DB rear delt raise

1. 55kg (each side) x 12 reps | 10kg x 12 reps
2. 55kg (each side) x 12 reps | 10kg x 12 reps
3. 55kg (each side) x 12 reps | 10kg x 12 reps

Core - tricep rope cable crunches 3 sets x 15-20 reps

1. 40kg x 20 reps
2. 40kg x 18 reps
3. 40kg x 15 reps

10min incline walk 5.5km/hr @ 7 %

Step target - 12k

Fuck me looking good brother

 

[LH5515]

Fuck me looking good brother

Thanks brother

Team GSL

 

[LH5515]

Pushing some serious weights and volume you beast looking seriously pumped up and defined as fuck. Loving this new program you are on, just killing it brother

Thanks brother

Good times

 

[LH5515]

Looking ripped man
Great session as per usual

Definitely keeping lean, far from ripped

Thanks brother

Go Team GSL

 

[Pigsy]

Thursday 02/04/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle @Jaxss

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 95 Lean Build Phase

Fresh off a proper rest day and decent sleep, off to an excellent start this morning with a massive upper body session

I reckon if we did an extra couple weeks on this course, we’d hit 100kg weight continues to just climb. 93.2kg this morning

However am holding a lot of water now in the legs and have noticed in forarms, wrist hands also. More than I’ve seen before. Think there is definitely an element of water weight to the increase. Stomach and lower back also not as tight. So Our little health phase commencing week after next appears timely!!

This all said. Not concerns or bothered at all!! Feeling pretty damn good and strong. Moved some excellent load today and intensity remained high for the entire session. I was happy with this one.

And yep. Stupid stupid pumps continue

Some shots from the session attached

Faster scale weight - 93.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2828Kcals (244P 55F 337C)

Training - Upper

Wide grip pull ups 3 sets x BW (warm up)

1. 12 reps
2. 10 reps
3. 7 reps

Neutral Lat Pull Down 3 sets x 5-8 Reps

1. 90kg x 8 reps
2. 100kg x 6 reps
3. 100kg x 5 reps + 3 partials

SA Machine Row 2 sets x 10-12reps

1. 75kg x 12 reps
2. 75kg x 10 reps

Chest Press Machine 3 sets x 5-8 reps + drop final set

1. 60kg x 8 reps
2. 70kg x 6 reps
3. 70kg x 5 reps + 40kg x 8 reps (drop)

Shoulder Press Machine 2 sets x 10-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps + 5 partials

Shrug machine 3 sets x 12-15 reps | super set | DB rear delt raise

1. 55kg (each side) x 12 reps | 10kg x 12 reps
2. 55kg (each side) x 12 reps | 10kg x 12 reps
3. 55kg (each side) x 12 reps | 10kg x 12 reps

Core - tricep rope cable crunches 3 sets x 15-20 reps

1. 40kg x 20 reps
2. 40kg x 18 reps
3. 40kg x 15 reps

10min incline walk 5.5km/hr @ 7 %

Step target - 12k

Looking really good brother

 

[LevButlerov]

Thursday 02/04/2026

Log is in association with:

@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta

Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals

Proud to be a Team Gold athlete alongside these absolute legends - @Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle @Tuchchh @Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle @Jaxss

Shout out my fellow Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple

Update

Day 95 Lean Build Phase

Fresh off a proper rest day and decent sleep, off to an excellent start this morning with a massive upper body session

I reckon if we did an extra couple weeks on this course, we’d hit 100kg weight continues to just climb. 93.2kg this morning

However am holding a lot of water now in the legs and have noticed in forarms, wrist hands also. More than I’ve seen before. Think there is definitely an element of water weight to the increase. Stomach and lower back also not as tight. So Our little health phase commencing week after next appears timely!!

This all said. Not concerns or bothered at all!! Feeling pretty damn good and strong. Moved some excellent load today and intensity remained high for the entire session. I was happy with this one.

And yep. Stupid stupid pumps continue

Some shots from the session attached

Faster scale weight - 93.2kg

Supplementation

Morning:

• Fish Oil 1800mg
• VitD3 5000iu
• Selenium 200mcg
• Vit B Complex 500mcg
• Creatine 10g
• NAC 2g & Milk Thistle 45k
• Vitamin K
• Telmisartan 20mg

Pre & Intra workout

• L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
• Mots C - 2mg
• SLU PP - 20mg
• Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
• Intra- workout: Staminade 30g Carbs (circa 100kcal)

Evening:

• Zinc 40mg
• Magnesium Glycinate 500mg
• Astaxanthin 12mg
• NAC 2g & Milk Thistle 45k
• Melatonin 2mg (as required)
• Valerian forte 2000mg
• Psyllium husk 10g
• Curcumin 600mg

Performance Enhancement

• Test E 400mg per week (55mg daily) - @Gold Standard Labs
• Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
• Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
• HGH 4IU (daily before bed) - @CladHQ
• GHK-CU 2IU (ED Morning) - @CladHQ
• DMAA Preworkout Additive @Gold Standard Labs

Mitochondrial

• Mots C 2mg (training days only) @CladHQ
• SLU PP 332 20mg (training days only) @CladHQ
• L-Carnitine 600mg ED (Injectable) ED @CladHQ
• Methylene blue 20mg EOD @CladHQ
• 5 Amino 1MQ 500mcg ED @CladHQ

Nutrition

Target Calories Target - 2800Kcal (220P, 50F, 375C)

Actual Calories - 2828Kcals (244P 55F 337C)

Training - Upper

Wide grip pull ups 3 sets x BW (warm up)

1. 12 reps
2. 10 reps
3. 7 reps

Neutral Lat Pull Down 3 sets x 5-8 Reps

1. 90kg x 8 reps
2. 100kg x 6 reps
3. 100kg x 5 reps + 3 partials

SA Machine Row 2 sets x 10-12reps

1. 75kg x 12 reps
2. 75kg x 10 reps

Chest Press Machine 3 sets x 5-8 reps + drop final set

1. 60kg x 8 reps
2. 70kg x 6 reps
3. 70kg x 5 reps + 40kg x 8 reps (drop)

Shoulder Press Machine 2 sets x 10-12 reps

1. 50kg x 10 reps
2. 50kg x 10 reps + 5 partials

Shrug machine 3 sets x 12-15 reps | super set | DB rear delt raise

1. 55kg (each side) x 12 reps | 10kg x 12 reps
2. 55kg (each side) x 12 reps | 10kg x 12 reps
3. 55kg (each side) x 12 reps | 10kg x 12 reps

Core - tricep rope cable crunches 3 sets x 15-20 reps

1. 40kg x 20 reps
2. 40kg x 18 reps
3. 40kg x 15 reps

10min incline walk 5.5km/hr @ 7 %

Step target - 12k

serious weights and love your chest press volume nice 70/40 drop for the WIN! huge arms and love your abs you are super tight @LH5515

 

[LH5515]

serious weights and love your chest press volume nice 70/40 drop for the WIN! huge arms and love your abs you are super tight @LH5515

Thanks brother @LevButlerov appreciate the love