Approved Log 20 week Building Recomp Cycle Log

[Noah Wixx]

DAY 1: PUSH A (Upper Chest / Side Delts Focus)
Date: 7/4/2026

Sponsored by @CladHQ and @shadow labs

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

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

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

Average Weight from last week: 85.9KG
Cals: 2900 230P 370C 60F

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

---

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

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

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

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

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

Incline Bench Flyes (45° facing away from machine)
Set 1: 18.75kg × 11 (RIR 1)
Set 2: 16.25kg × 10 (RIR 0)

very solid work on this one!

 

[Ulter]

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

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

good ole flat bench and pushups

 

[AVMetal_mulisha]

• Sponsored by @CladHQ and @shadow labs
• Dates covered: 10/4/26
• BP: 125/60
• Phase / focus: Week 5 of the build
• Travelling the back end of the week and have eaten clean but not tracked macros. I did a leg workout last night but was a disaster so will not even post.
• This morning headed out to the gym for Push B this week, slight adjustments depending upon machinery. However with the bump in calories this week strength is up.
• Again, cardio is my issue and need to ensure I get cardio in. I'm doing 10 - 12k steps a day but I need a replacement for BJJ until I start back.
• I have been doing 6 minute HIIT sessions on airbike post upper days.

1) Training​

DAY 4: PUSH B​

• Low Incline DB Press (2 sets)

• Set 1: 40kg x 10 (RIR 2)
• Set 2: 40kg x 10 (RIR 1)

• 80° Smith Shoulder Press (3 sets)

• Set 1: 70kg x 8 (RIR 1)
• Set 2: 70kg x 8 (RIR 1)
• Set 3: 60kg x 8 (RIR 1)

• Machine Side Raises (3 sets)

• Set 1: 60kg x 14 (RIR 2)
• Set 2: 69kg x 12 (RIR 1)
• Set 3: 69kg x 12 (RIR 1)

• Smith JM Press (2 sets)

• Set 1: 20kg x 13 (RIR 3)
• Set 2: 20kg x 12 (RIR 1)

• Straight Bar Triceps Extension (45°) (3 sets)

• Set 1: 31.5kg x 14 (RIR 2)
• Set 2: 36.25kg x 12 (RIR 1)
• Set 3: 36.25kg x 12 (RIR 1)

 

[ballin2504]

DAY 1: PUSH A (Upper Chest / Side Delts Focus)
Date: 7/4/2026

Sponsored by @CladHQ and @shadow labs

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

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

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

Average Weight from last week: 85.9KG
Cals: 2900 230P 370C 60F

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

---

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

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

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

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

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

Incline Bench Flyes (45° facing away from machine)
Set 1: 18.75kg × 11 (RIR 1)
Set 2: 16.25kg × 10 (RIR 0)

@AVMetal_mulisha some really good numbers in the chest press. Looks like it’s going really good man

 

[AVMetal_mulisha]

Touchdown!!!! From my homies at @shadow labs IGF LR3!!! Cannot wait to blow up my upper chest and delts with this.

Would love to hear if anyone else has used and what their preferred protocol was

 

[LevButlerov]

Touchdown!!!! From my homies at @shadow labs IGF LR3!!! Cannot wait to blow up my upper chest and delts with this.

Would love to hear if anyone else has used and what their preferred protocol was

nice

 

[AVMetal_mulisha]

Last Session of Meso 1

Sponsors - @shadow labs and @CladHQ​

AAS —​

• Test E: 80mg daily (Mon–Fri) = 400mg/week
• NPP: 30mg daily (Mon–Fri) = 150mg/week
• EQ: 20mg daily (Mon–Fri) = 100mg/week

Average BP: 122 / 70
Average weight last week 87.7kg

I will be in a de-load this week with a bit more focus on cardio - Adding 20 - 30 mins of LISS post workout.

Next week we head into Meso 2

---

Metabolic / Peptides —​

• GH: 4 IU/day
• Injectable L-Carnitine: 600mg daily (30 mins pre-training/LISS)
• Semax: 300–500mcg daily (30–45 mins pre-workout)
• KLOW:
• Tadalafil: 5mg (AM)

Meso 2 Inclusion will be IGF-LR3 running on lagging muscles pre-workout
500mcg bi-laterally into upper chest / delts
500mcg bi-laterally into legs for hammies

Daily ancillaries​

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

Training — DAY 4: PUSH B​

Chest / Shoulders / Triceps​

• Low Incline DB Press (2 sets)

• 48kg x 10 (RIR 1)
• 48kg x 7 (RIR 0)

• 80° Smith Shoulder Press (3 sets)

• 60kg x 6 (RIR 1)
• 50kg x 10 (RIR 2)
• 50kg x 8 (RIR 0)

• Machine Side Raises (3 sets)

• 74kg x 14 (RIR 1)
• 67kg x 12 (RIR 1)
• 60kg x 15 (RIR 1)

• Smith JM Press (2 sets logged)

• 20kg x 15 (RIR 3)
• 30kg x 15 (RIR 1)

• Straight Bar Triceps Extension (45°) (3 sets)

• 28.75kg x 15 (RIR 4)
• 41kg x 10 (RIR 1)
• 36kg x 14 (RIR 1)

• Chest Fly (2 sets)

• 82kg x 10 (RIR 1)
• 77kg x 12 (RIR 1)

 

[LevButlerov]

Last Session of Meso 1​

​

Sponsors - @shadow labs and @CladHQ​

AAS —​

• Test E: 80mg daily (Mon–Fri) = 400mg/week
• NPP: 30mg daily (Mon–Fri) = 150mg/week
• EQ: 20mg daily (Mon–Fri) = 100mg/week

Average BP: 122 / 70
Average weight last week 87.7kg

I will be in a de-load this week with a bit more focus on cardio - Adding 20 - 30 mins of LISS post workout.

Next week we head into Meso 2

---

Metabolic / Peptides —​

• GH: 4 IU/day
• Injectable L-Carnitine: 600mg daily (30 mins pre-training/LISS)
• Semax: 300–500mcg daily (30–45 mins pre-workout)
• KLOW:
• Tadalafil: 5mg (AM)

Meso 2 Inclusion will be IGF-LR3 running on lagging muscles pre-workout
500mcg bi-laterally into upper chest / delts
500mcg bi-laterally into legs for hammies

Daily ancillaries​

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

Training — DAY 4: PUSH B​

Chest / Shoulders / Triceps​

• Low Incline DB Press (2 sets)

• 48kg x 10 (RIR 1)
• 48kg x 7 (RIR 0)

• 80° Smith Shoulder Press (3 sets)

• 60kg x 6 (RIR 1)
• 50kg x 10 (RIR 2)
• 50kg x 8 (RIR 0)

• Machine Side Raises (3 sets)

• 74kg x 14 (RIR 1)
• 67kg x 12 (RIR 1)
• 60kg x 15 (RIR 1)

• Smith JM Press (2 sets logged)

• 20kg x 15 (RIR 3)
• 30kg x 15 (RIR 1)

• Straight Bar Triceps Extension (45°) (3 sets)

• 28.75kg x 15 (RIR 4)
• 41kg x 10 (RIR 1)
• 36kg x 14 (RIR 1)

• Chest Fly (2 sets)

• 82kg x 10 (RIR 1)
• 77kg x 12 (RIR 1)

big arms and pumped shoulders killing it on the shoulder press too

 

[AVMetal_mulisha]

• Bodyweight: ~89.4kg (up from 87.8kg)
• Weekly change: +1.6kg
• Estimated BF: ~12%
• Waist: ~82cm
• Calories: ~3150 kcal
• Macros: ~230P / ~400C / ~65F
• Sponsored by @CladHQ and @shadow labs
• Dates covered: 27/04/2026 — Meso 2

One thing to note - my FBG has been hitting between 5.9 and 6.6 in the mornings since moving to the higher cals and putting all the GH at night. Any help would be great!

DAY 1 — PUSH A - UPPER CHEST PRIORITY​

Although ideally, I go top down in what exercises I do. I can't always do so, I did DB press first followed by the incline smith second.

Next week I'll look to hit 100kg on Incline with 50kg DB. By end of the meso aim will be 120kg incline with 54 - 56kg DB.

Incline Smith Press (Anchor Lift)​

• 60kg x 8 (RIR 3)
• 80kg x 8 (RIR 2)
• 90kg x 8 (RIR 0)

Guillotine Press​

• 40kg x 12 (RIR 3)
• 60kg x 10 (RIR 0)
• 50kg x 12 (RIR 0)

Low Incline DB Press​

• 42kg x 8 (RIR 2)
• 48kg x 8 (RIR 0)

Pec Deck​

• 89kg x 9 (RIR 0)
• 82kg x 10 (RIR 0 + partials)

Cable Lateral Raise with wrist straps​

• 11.25kg x 11 (RIR 0)
• 8.75kg x 16 (RIR 0)

Finisher - Aerodyne bike 15 seconds on 25seconds off - 10 rounds.​

PULL Day - Focus on Lat width​

Lat Pulldown​

• 70kg x 10 (RIR 2)
• 70kg x 10 (RIR 1)
• 70kg x 8 (RIR 0)

Single Arm Lat Pulldown - Bench facing away from pulled at 80°, sitting on the bench​

• 31.25kg x 12 (RIR 4)
• 36.35kg x 10 (RIR 0)

Lat Pullover - Bench facing away from pulled a 85°​

• 36.25kg x 13 (RIR 3)
• 36.25kg x 14 (RIR 0)

Chest Supported Row​

• 100kg x 10 (RIR 0)
• 80kg x 12 (RIR 0)

Rear Delt Fly​

• 16.25kg x 8 (RIR 0)
• 13.75kg x 13 (RIR 0)
• 11.25kg x 12 (RIR 0)

Cable Curl​

• 11.25kg x 13 (RIR 2)
• 13.75kg x 15 (RIR 0)

 

[LevButlerov]

• Bodyweight: ~89.4kg (up from 87.8kg)
• Weekly change: +1.6kg
• Estimated BF: ~12%
• Waist: ~82cm
• Calories: ~3150 kcal
• Macros: ~230P / ~400C / ~65F
• Sponsored by @CladHQ and @shadow labs
• Dates covered: 27/04/2026 — Meso 2

One thing to note - my FBG has been hitting between 5.9 and 6.6 in the mornings since moving to the higher cals and putting all the GH at night. Any help would be great!

DAY 1 — PUSH A - UPPER CHEST PRIORITY​

Although ideally, I go top down in what exercises I do. I can't always do so, I did DB press first followed by the incline smith second.

Next week I'll look to hit 100kg on Incline with 50kg DB. By end of the meso aim will be 120kg incline with 54 - 56kg DB.

Incline Smith Press (Anchor Lift)​

• 60kg x 8 (RIR 3)
• 80kg x 8 (RIR 2)
• 90kg x 8 (RIR 0)

Guillotine Press​

• 40kg x 12 (RIR 3)
• 60kg x 10 (RIR 0)
• 50kg x 12 (RIR 0)

Low Incline DB Press​

• 42kg x 8 (RIR 2)
• 48kg x 8 (RIR 0)

Pec Deck​

• 89kg x 9 (RIR 0)
• 82kg x 10 (RIR 0 + partials)

Cable Lateral Raise with wrist straps​

• 11.25kg x 11 (RIR 0)
• 8.75kg x 16 (RIR 0)

Finisher - Aerodyne bike 15 seconds on 25seconds off - 10 rounds.​

PULL Day - Focus on Lat width​

Lat Pulldown​

• 70kg x 10 (RIR 2)
• 70kg x 10 (RIR 1)
• 70kg x 8 (RIR 0)

Single Arm Lat Pulldown - Bench facing away from pulled at 80°, sitting on the bench​

• 31.25kg x 12 (RIR 4)
• 36.35kg x 10 (RIR 0)

Lat Pullover - Bench facing away from pulled a 85°​

• 36.25kg x 13 (RIR 3)
• 36.25kg x 14 (RIR 0)

Chest Supported Row​

• 100kg x 10 (RIR 0)
• 80kg x 12 (RIR 0)

Rear Delt Fly​

• 16.25kg x 8 (RIR 0)
• 13.75kg x 13 (RIR 0)
• 11.25kg x 12 (RIR 0)

Cable Curl​

• 11.25kg x 13 (RIR 2)
• 13.75kg x 15 (RIR 0)

abs look good front double and back double perfect

seeing the back super wide! and big 70s on lat pulls @AVMetal_mulisha

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @Yuri @Doctakay @catdadironman

 

[Grumpy]

Solid push session looking solid

 

[Yuri]

• Bodyweight: ~89.4kg (up from 87.8kg)
• Weekly change: +1.6kg
• Estimated BF: ~12%
• Waist: ~82cm
• Calories: ~3150 kcal
• Macros: ~230P / ~400C / ~65F
• Sponsored by @CladHQ and @shadow labs
• Dates covered: 27/04/2026 — Meso 2

One thing to note - my FBG has been hitting between 5.9 and 6.6 in the mornings since moving to the higher cals and putting all the GH at night. Any help would be great!

DAY 1 — PUSH A - UPPER CHEST PRIORITY​

Although ideally, I go top down in what exercises I do. I can't always do so, I did DB press first followed by the incline smith second.

Next week I'll look to hit 100kg on Incline with 50kg DB. By end of the meso aim will be 120kg incline with 54 - 56kg DB.

Incline Smith Press (Anchor Lift)​

• 60kg x 8 (RIR 3)
• 80kg x 8 (RIR 2)
• 90kg x 8 (RIR 0)

Guillotine Press​

• 40kg x 12 (RIR 3)
• 60kg x 10 (RIR 0)
• 50kg x 12 (RIR 0)

Low Incline DB Press​

• 42kg x 8 (RIR 2)
• 48kg x 8 (RIR 0)

Pec Deck​

• 89kg x 9 (RIR 0)
• 82kg x 10 (RIR 0 + partials)

Cable Lateral Raise with wrist straps​

• 11.25kg x 11 (RIR 0)
• 8.75kg x 16 (RIR 0)

Finisher - Aerodyne bike 15 seconds on 25seconds off - 10 rounds.​

PULL Day - Focus on Lat width​

Lat Pulldown​

• 70kg x 10 (RIR 2)
• 70kg x 10 (RIR 1)
• 70kg x 8 (RIR 0)

Single Arm Lat Pulldown - Bench facing away from pulled at 80°, sitting on the bench​

• 31.25kg x 12 (RIR 4)
• 36.35kg x 10 (RIR 0)

Lat Pullover - Bench facing away from pulled a 85°​

• 36.25kg x 13 (RIR 3)
• 36.25kg x 14 (RIR 0)

Chest Supported Row​

• 100kg x 10 (RIR 0)
• 80kg x 12 (RIR 0)

Rear Delt Fly​

• 16.25kg x 8 (RIR 0)
• 13.75kg x 13 (RIR 0)
• 11.25kg x 12 (RIR 0)

Cable Curl​

• 11.25kg x 13 (RIR 2)
• 13.75kg x 15 (RIR 0)

Killer frame brother

 

[Trenhead3cc]

Looking great bro , future goal for stage ?

 

[waggat]

• Bodyweight: ~89.4kg (up from 87.8kg)
• Weekly change: +1.6kg
• Estimated BF: ~12%
• Waist: ~82cm
• Calories: ~3150 kcal
• Macros: ~230P / ~400C / ~65F
• Sponsored by @CladHQ and @shadow labs
• Dates covered: 27/04/2026 — Meso 2

One thing to note - my FBG has been hitting between 5.9 and 6.6 in the mornings since moving to the higher cals and putting all the GH at night. Any help would be great!

DAY 1 — PUSH A - UPPER CHEST PRIORITY​

Although ideally, I go top down in what exercises I do. I can't always do so, I did DB press first followed by the incline smith second.

Next week I'll look to hit 100kg on Incline with 50kg DB. By end of the meso aim will be 120kg incline with 54 - 56kg DB.

Incline Smith Press (Anchor Lift)​

• 60kg x 8 (RIR 3)
• 80kg x 8 (RIR 2)
• 90kg x 8 (RIR 0)

Guillotine Press​

• 40kg x 12 (RIR 3)
• 60kg x 10 (RIR 0)
• 50kg x 12 (RIR 0)

Low Incline DB Press​

• 42kg x 8 (RIR 2)
• 48kg x 8 (RIR 0)

Pec Deck​

• 89kg x 9 (RIR 0)
• 82kg x 10 (RIR 0 + partials)

Cable Lateral Raise with wrist straps​

• 11.25kg x 11 (RIR 0)
• 8.75kg x 16 (RIR 0)

Finisher - Aerodyne bike 15 seconds on 25seconds off - 10 rounds.​

PULL Day - Focus on Lat width​

Lat Pulldown​

• 70kg x 10 (RIR 2)
• 70kg x 10 (RIR 1)
• 70kg x 8 (RIR 0)

Single Arm Lat Pulldown - Bench facing away from pulled at 80°, sitting on the bench​

• 31.25kg x 12 (RIR 4)
• 36.35kg x 10 (RIR 0)

Lat Pullover - Bench facing away from pulled a 85°​

• 36.25kg x 13 (RIR 3)
• 36.25kg x 14 (RIR 0)

Chest Supported Row​

• 100kg x 10 (RIR 0)
• 80kg x 12 (RIR 0)

Rear Delt Fly​

• 16.25kg x 8 (RIR 0)
• 13.75kg x 13 (RIR 0)
• 11.25kg x 12 (RIR 0)

Cable Curl​

• 11.25kg x 13 (RIR 2)
• 13.75kg x 15 (RIR 0)

Two good looking workouts there mate. Big weights on the low incline DB press.

Looking good in the photos.

 

[AVMetal_mulisha]

Looking great bro , future goal for stage ?

Nah no desire for that. I love food too much. But thank you!

 

[AVMetal_mulisha]

​

• Sponsored by @CladHQ and @shadow labs
• Dates covered: 5/5/2026
• Phase: Meso 2 — Build Phase
• Current status: Sitting in the high-growth window now. Bodyweight is up, food is higher, training output is improving, and the focus is on maximising lean tissue while keeping condition under control.

Current Build Targets​

• Bodyweight average: ~91.3kg
• Estimated body fat: ~12%
• Waist: ~83cm
• Calories: ~3150 kcal
• Macros: ~230P / ~400C / ~65F
• Goal: Push lean gain while keeping body fat under ~13–14%

Priority right now is simple:

1) Training​

PULL — LAT WIDTH FIX​

Lat-width focused pull session today. Main goal was to keep the bias away from just “rowing heavy” and really drive the lower lat / iliac sweep work.

Execution focus:

• Elbows driving down and in
• Stretch without losing scap control
• Hard contraction at the bottom
• Avoid turning every back movement into upper traps and spinal erectors

1. Lat Pulldown​

Target: 3 sets — 8–10 reps
Aim: 70kg x 10 / 10 / 9

• Set 1: 70kg x 10 — RIR 1
• Set 2: 70kg x 10 — RIR 1
• Set 3: 70kg x 10 — RIR 0

Read: Beat the target here. Same load, cleaner output, and managed to hit 10s across. This is exactly the kind of progression I want in Meso 2 — reps first, then load.

2. Single Arm Lat Pulldown​

Target: 2 sets — 10–12 reps
Aim: 33–34kg x 10–12

• Set 1: 31.25kg x 10 — RIR 2
• Set 2: 33.75kg x 10 — RIR 0

Read: Good unilateral work. Second set hit the intended load range and pushed to failure. This one is staying in because it forces the lat to work properly instead of hiding behind stronger movers.

3. Lat Pullover — Bench at 85°​

Target: 2 sets — 12–15 reps
Aim: 36.25kg x 15 / 12–15

• Set 1: 43.75kg x 12 — RIR 2
• Set 2: 46.25kg x 12 — RIR 2

4. Chest Supported Row​

Target: 2 sets — 10–12 reps
Aim: 90kg x 10–12

• Set 1: 90kg x 10 — RIR 2
• Set 2: 90kg x DNC

Read: Keeping this as the only row is the right call for this phase. Enough thickness stimulus without turning the session into a general back day.

5. Rear Delt Fly​

Target: 3 sets — 12–15 reps
Aim: 13.75kg x 12–15 across

• Set 1: 13.75kg x 12 — RIR 2
• Set 2: 13.75kg x 12 — RIR 0
• Set 3: 13.75kg x 12 — RIR 0

Read: Solid. Rear delts are getting enough direct work and this helps balance the pressing volume from Push A/B.

6. Cable Curl​

Target: 2 sets — 10–12 reps
Aim: 13.75kg x 10–12

• Set 1: 21kg x 12 — RIR 2
• Set 2: 21kg x DNC

Read: Load is up compared to the target. Need the second set logged properly next time so we can track whether this is real progression or just one good set.

 

[LevButlerov]

​

• Sponsored by @CladHQ and @shadow labs
• Dates covered: 5/5/2026
• Phase: Meso 2 — Build Phase
• Current status: Sitting in the high-growth window now. Bodyweight is up, food is higher, training output is improving, and the focus is on maximising lean tissue while keeping condition under control.

Current Build Targets​

• Bodyweight average: ~91.3kg
• Estimated body fat: ~12%
• Waist: ~83cm
• Calories: ~3150 kcal
• Macros: ~230P / ~400C / ~65F
• Goal: Push lean gain while keeping body fat under ~13–14%

Priority right now is simple:

1) Training​

PULL — LAT WIDTH FIX​

Lat-width focused pull session today. Main goal was to keep the bias away from just “rowing heavy” and really drive the lower lat / iliac sweep work.

Execution focus:

• Elbows driving down and in
• Stretch without losing scap control
• Hard contraction at the bottom
• Avoid turning every back movement into upper traps and spinal erectors

1. Lat Pulldown​

Target: 3 sets — 8–10 reps
Aim: 70kg x 10 / 10 / 9

• Set 1: 70kg x 10 — RIR 1
• Set 2: 70kg x 10 — RIR 1
• Set 3: 70kg x 10 — RIR 0

Read: Beat the target here. Same load, cleaner output, and managed to hit 10s across. This is exactly the kind of progression I want in Meso 2 — reps first, then load.

2. Single Arm Lat Pulldown​

Target: 2 sets — 10–12 reps
Aim: 33–34kg x 10–12

• Set 1: 31.25kg x 10 — RIR 2
• Set 2: 33.75kg x 10 — RIR 0

Read: Good unilateral work. Second set hit the intended load range and pushed to failure. This one is staying in because it forces the lat to work properly instead of hiding behind stronger movers.

3. Lat Pullover — Bench at 85°​

Target: 2 sets — 12–15 reps
Aim: 36.25kg x 15 / 12–15

• Set 1: 43.75kg x 12 — RIR 2
• Set 2: 46.25kg x 12 — RIR 2

4. Chest Supported Row​

Target: 2 sets — 10–12 reps
Aim: 90kg x 10–12

• Set 1: 90kg x 10 — RIR 2
• Set 2: 90kg x DNC

Read: Keeping this as the only row is the right call for this phase. Enough thickness stimulus without turning the session into a general back day.

5. Rear Delt Fly​

Target: 3 sets — 12–15 reps
Aim: 13.75kg x 12–15 across

• Set 1: 13.75kg x 12 — RIR 2
• Set 2: 13.75kg x 12 — RIR 0
• Set 3: 13.75kg x 12 — RIR 0

Read: Solid. Rear delts are getting enough direct work and this helps balance the pressing volume from Push A/B.

6. Cable Curl​

Target: 2 sets — 10–12 reps
Aim: 13.75kg x 10–12

• Set 1: 21kg x 12 — RIR 2
• Set 2: 21kg x DNC

Read: Load is up compared to the target. Need the second set logged properly next time so we can track whether this is real progression or just one good set.

big training day load is up you really pushing it hard

 

[AVMetal_mulisha]

big training day load is up you really pushing it hard

Thanks bro! Only concern now is that my BP has shot up to 135 - 140! Hoping it's just the IGF1.

 

[LevButlerov]

Thanks bro! Only concern now is that my BP has shot up to 135 - 140! Hoping it's just the IGF1.

135 isnt too high but 140 is a bit much

 

[AVMetal_mulisha]

• Sponsored by @CladHQ and @shadow labs
• Phase: Meso 2 — Build Phase
• Current focus: Maximise lean tissue gain while keeping condition controlled. Priority areas remain upper chest, lat width / iliac sweep, lateral delts, and keeping the waist tight as bodyweight moves up.

---

Current Build Context​

---

Sitting in the real growth phase now.


Current priorities remain:

• Hold calories steady
• Progress key lifts week to week
• Keep waist and condition in check
• Let performance drive the build
• Avoid forcing extra volume or junk fatigue

The goal is still to push lean growth while staying under control — not just chase scale weight.

1) Training​

This update covers Lower B and Pull.

LOWER B — Quad / Glute Support​

1. Leg Press / Deadlift Replacement​

Original target: Narrow / low leg press - First time doing anything like this in 3 weeks due to meniscus pain from heavy belt squats
Adjusted due to knee pain


3 sets — 8–10 reps

• Set 1: 200kg x 10
• Set 2: 220kg x 10
• Set 3: 220kg x 10

2. Bulgarian Split Squat​

Using floor-mounted Hammer Strength machine - Not sure if anyone has used one before but may be my new favorite excercise
2 sets — 10–12 reps

• Set 1: 40kg x 10
• Set 2: 40kg x 8

3. Seated Leg Curl​

2 sets — 10–12 reps

• DNC

Read: Not logged today.

4. Leg Extension​

2 sets — 12–15 reps

• Set 1: 72kg x 12
• Set 2: 72kg x 12

5. Seated Calf Raise​

4 sets — 12–15 reps
Aim: 75kg x 12 x 3 sets

• Set 1: 80kg x 12 — RIR 2
• Set 2: 80kg x 12 — RIR 1
• Set 3: 80kg x 12 — RIR 1

PULL — Lat Width / Iliac Sweep​

1. Lat Pulldown​

3 sets — 8–10 reps
Previous aim: 70kg x 10 / 10 / 9

• Set 1: 72kg x 10 — RIR 2
• Set 2: 72kg x 10 — RIR 1
• Set 3: 74kg x 8 — RIR 1

2. Single Arm Lat Pulldown​

2 sets — 10–12 reps
Aim: 33–34kg x 10–12

• Set 1: 34kg x 11 — RIR 1
• Set 2: 32kg x 12 — RIR 0

3. Lat Pullover — Bench at 85°​

2 sets — 12–15 reps

• Set 1: 35kg x 13 — RIR 1
• Set 2: 37kg x 13 — RIR 0

4. Chest Supported Row​

Only row of the session
2 sets — 10–12 reps
Aim: 90kg x 10–12

• Set 1: 95kg x 10 — RIR 1
• Set 2: 90kg x 12 — RIR 0

5. Rear Delt Fly​

3 sets — 12–15 reps
Aim: 13.75kg x 12–15 across

• Set 1: 12.5kg x 15
• Set 2: 12.5kg x 15
• Set 3: 10kg x 15

6. Cable Curl​

2 sets — 10–12 reps

• Set 1: 21.25kg x 15
• Set 2: 25kg x 15

 

[LevButlerov]

• Sponsored by @CladHQ and @shadow labs
• Phase: Meso 2 — Build Phase
• Current focus: Maximise lean tissue gain while keeping condition controlled. Priority areas remain upper chest, lat width / iliac sweep, lateral delts, and keeping the waist tight as bodyweight moves up.

---

Current Build Context​

---

Sitting in the real growth phase now.


Current priorities remain:

• Hold calories steady
• Progress key lifts week to week
• Keep waist and condition in check
• Let performance drive the build
• Avoid forcing extra volume or junk fatigue

The goal is still to push lean growth while staying under control — not just chase scale weight.

1) Training​

This update covers Lower B and Pull.

LOWER B — Quad / Glute Support​

1. Leg Press / Deadlift Replacement​

Original target: Narrow / low leg press - First time doing anything like this in 3 weeks due to meniscus pain from heavy belt squats
Adjusted due to knee pain


3 sets — 8–10 reps

• Set 1: 200kg x 10
• Set 2: 220kg x 10
• Set 3: 220kg x 10

2. Bulgarian Split Squat​

Using floor-mounted Hammer Strength machine - Not sure if anyone has used one before but may be my new favorite excercise
2 sets — 10–12 reps

• Set 1: 40kg x 10
• Set 2: 40kg x 8

3. Seated Leg Curl​

2 sets — 10–12 reps

• DNC

Read: Not logged today.

4. Leg Extension​

2 sets — 12–15 reps

• Set 1: 72kg x 12
• Set 2: 72kg x 12

5. Seated Calf Raise​

4 sets — 12–15 reps
Aim: 75kg x 12 x 3 sets

• Set 1: 80kg x 12 — RIR 2
• Set 2: 80kg x 12 — RIR 1
• Set 3: 80kg x 12 — RIR 1

PULL — Lat Width / Iliac Sweep​

1. Lat Pulldown​

3 sets — 8–10 reps
Previous aim: 70kg x 10 / 10 / 9

• Set 1: 72kg x 10 — RIR 2
• Set 2: 72kg x 10 — RIR 1
• Set 3: 74kg x 8 — RIR 1

2. Single Arm Lat Pulldown​

2 sets — 10–12 reps
Aim: 33–34kg x 10–12

• Set 1: 34kg x 11 — RIR 1
• Set 2: 32kg x 12 — RIR 0

3. Lat Pullover — Bench at 85°​

2 sets — 12–15 reps

• Set 1: 35kg x 13 — RIR 1
• Set 2: 37kg x 13 — RIR 0

4. Chest Supported Row​

Only row of the session
2 sets — 10–12 reps
Aim: 90kg x 10–12

• Set 1: 95kg x 10 — RIR 1
• Set 2: 90kg x 12 — RIR 0

5. Rear Delt Fly​

3 sets — 12–15 reps
Aim: 13.75kg x 12–15 across

• Set 1: 12.5kg x 15
• Set 2: 12.5kg x 15
• Set 3: 10kg x 15

6. Cable Curl​

2 sets — 10–12 reps

• Set 1: 21.25kg x 15
• Set 2: 25kg x 15

you're looking good, nice wide back clean abs 40s on split squat powerful! @AVMetal_mulisha

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Shakey

 

[waggat]

• Sponsored by @CladHQ and @shadow labs
• Phase: Meso 2 — Build Phase
• Current focus: Maximise lean tissue gain while keeping condition controlled. Priority areas remain upper chest, lat width / iliac sweep, lateral delts, and keeping the waist tight as bodyweight moves up.

---

Current Build Context​

---

Sitting in the real growth phase now.


Current priorities remain:

• Hold calories steady
• Progress key lifts week to week
• Keep waist and condition in check
• Let performance drive the build
• Avoid forcing extra volume or junk fatigue

The goal is still to push lean growth while staying under control — not just chase scale weight.

1) Training​

This update covers Lower B and Pull.

LOWER B — Quad / Glute Support​

1. Leg Press / Deadlift Replacement​

Original target: Narrow / low leg press - First time doing anything like this in 3 weeks due to meniscus pain from heavy belt squats
Adjusted due to knee pain


3 sets — 8–10 reps

• Set 1: 200kg x 10
• Set 2: 220kg x 10
• Set 3: 220kg x 10

2. Bulgarian Split Squat​

Using floor-mounted Hammer Strength machine - Not sure if anyone has used one before but may be my new favorite excercise
2 sets — 10–12 reps

• Set 1: 40kg x 10
• Set 2: 40kg x 8

3. Seated Leg Curl​

2 sets — 10–12 reps

• DNC

Read: Not logged today.

4. Leg Extension​

2 sets — 12–15 reps

• Set 1: 72kg x 12
• Set 2: 72kg x 12

5. Seated Calf Raise​

4 sets — 12–15 reps
Aim: 75kg x 12 x 3 sets

• Set 1: 80kg x 12 — RIR 2
• Set 2: 80kg x 12 — RIR 1
• Set 3: 80kg x 12 — RIR 1

PULL — Lat Width / Iliac Sweep​

1. Lat Pulldown​

3 sets — 8–10 reps
Previous aim: 70kg x 10 / 10 / 9

• Set 1: 72kg x 10 — RIR 2
• Set 2: 72kg x 10 — RIR 1
• Set 3: 74kg x 8 — RIR 1

2. Single Arm Lat Pulldown​

2 sets — 10–12 reps
Aim: 33–34kg x 10–12

• Set 1: 34kg x 11 — RIR 1
• Set 2: 32kg x 12 — RIR 0

3. Lat Pullover — Bench at 85°​

2 sets — 12–15 reps

• Set 1: 35kg x 13 — RIR 1
• Set 2: 37kg x 13 — RIR 0

4. Chest Supported Row​

Only row of the session
2 sets — 10–12 reps
Aim: 90kg x 10–12

• Set 1: 95kg x 10 — RIR 1
• Set 2: 90kg x 12 — RIR 0

5. Rear Delt Fly​

3 sets — 12–15 reps
Aim: 13.75kg x 12–15 across

• Set 1: 12.5kg x 15
• Set 2: 12.5kg x 15
• Set 3: 10kg x 15

6. Cable Curl​

2 sets — 10–12 reps

• Set 1: 21.25kg x 15
• Set 2: 25kg x 15

Two solid workouts by the looks of it.

Looking good in the photos. Your traps are huge hey!

 

[Yuri]

• Sponsored by @CladHQ and @shadow labs
• Phase: Meso 2 — Build Phase
• Current focus: Maximise lean tissue gain while keeping condition controlled. Priority areas remain upper chest, lat width / iliac sweep, lateral delts, and keeping the waist tight as bodyweight moves up.

---

Current Build Context​

---

Sitting in the real growth phase now.


Current priorities remain:

• Hold calories steady
• Progress key lifts week to week
• Keep waist and condition in check
• Let performance drive the build
• Avoid forcing extra volume or junk fatigue

The goal is still to push lean growth while staying under control — not just chase scale weight.

1) Training​

This update covers Lower B and Pull.

LOWER B — Quad / Glute Support​

1. Leg Press / Deadlift Replacement​

Original target: Narrow / low leg press - First time doing anything like this in 3 weeks due to meniscus pain from heavy belt squats
Adjusted due to knee pain


3 sets — 8–10 reps

• Set 1: 200kg x 10
• Set 2: 220kg x 10
• Set 3: 220kg x 10

2. Bulgarian Split Squat​

Using floor-mounted Hammer Strength machine - Not sure if anyone has used one before but may be my new favorite excercise
2 sets — 10–12 reps

• Set 1: 40kg x 10
• Set 2: 40kg x 8

3. Seated Leg Curl​

2 sets — 10–12 reps

• DNC

Read: Not logged today.

4. Leg Extension​

2 sets — 12–15 reps

• Set 1: 72kg x 12
• Set 2: 72kg x 12

5. Seated Calf Raise​

4 sets — 12–15 reps
Aim: 75kg x 12 x 3 sets

• Set 1: 80kg x 12 — RIR 2
• Set 2: 80kg x 12 — RIR 1
• Set 3: 80kg x 12 — RIR 1

PULL — Lat Width / Iliac Sweep​

1. Lat Pulldown​

3 sets — 8–10 reps
Previous aim: 70kg x 10 / 10 / 9

• Set 1: 72kg x 10 — RIR 2
• Set 2: 72kg x 10 — RIR 1
• Set 3: 74kg x 8 — RIR 1

2. Single Arm Lat Pulldown​

2 sets — 10–12 reps
Aim: 33–34kg x 10–12

• Set 1: 34kg x 11 — RIR 1
• Set 2: 32kg x 12 — RIR 0

3. Lat Pullover — Bench at 85°​

2 sets — 12–15 reps

• Set 1: 35kg x 13 — RIR 1
• Set 2: 37kg x 13 — RIR 0

4. Chest Supported Row​

Only row of the session
2 sets — 10–12 reps
Aim: 90kg x 10–12

• Set 1: 95kg x 10 — RIR 1
• Set 2: 90kg x 12 — RIR 0

5. Rear Delt Fly​

3 sets — 12–15 reps
Aim: 13.75kg x 12–15 across

• Set 1: 12.5kg x 15
• Set 2: 12.5kg x 15
• Set 3: 10kg x 15

6. Cable Curl​

2 sets — 10–12 reps

• Set 1: 21.25kg x 15
• Set 2: 25kg x 15

Fire bro, keep the log pumped

 

[Grumpy]

Definitely some solid training

 

[HarleyGuy]

• Sponsored by @CladHQ and @shadow labs
• Phase: Meso 2 — Build Phase
• Current focus: Maximise lean tissue gain while keeping condition controlled. Priority areas remain upper chest, lat width / iliac sweep, lateral delts, and keeping the waist tight as bodyweight moves up.

---

Current Build Context​

---

Sitting in the real growth phase now.


Current priorities remain:

• Hold calories steady
• Progress key lifts week to week
• Keep waist and condition in check
• Let performance drive the build
• Avoid forcing extra volume or junk fatigue

The goal is still to push lean growth while staying under control — not just chase scale weight.

1) Training​

This update covers Lower B and Pull.

LOWER B — Quad / Glute Support​

1. Leg Press / Deadlift Replacement​

Original target: Narrow / low leg press - First time doing anything like this in 3 weeks due to meniscus pain from heavy belt squats
Adjusted due to knee pain


3 sets — 8–10 reps

• Set 1: 200kg x 10
• Set 2: 220kg x 10
• Set 3: 220kg x 10

2. Bulgarian Split Squat​

Using floor-mounted Hammer Strength machine - Not sure if anyone has used one before but may be my new favorite excercise
2 sets — 10–12 reps

• Set 1: 40kg x 10
• Set 2: 40kg x 8

3. Seated Leg Curl​

2 sets — 10–12 reps

• DNC

Read: Not logged today.

4. Leg Extension​

2 sets — 12–15 reps

• Set 1: 72kg x 12
• Set 2: 72kg x 12

5. Seated Calf Raise​

4 sets — 12–15 reps
Aim: 75kg x 12 x 3 sets

• Set 1: 80kg x 12 — RIR 2
• Set 2: 80kg x 12 — RIR 1
• Set 3: 80kg x 12 — RIR 1

PULL — Lat Width / Iliac Sweep​

1. Lat Pulldown​

3 sets — 8–10 reps
Previous aim: 70kg x 10 / 10 / 9

• Set 1: 72kg x 10 — RIR 2
• Set 2: 72kg x 10 — RIR 1
• Set 3: 74kg x 8 — RIR 1

2. Single Arm Lat Pulldown​

2 sets — 10–12 reps
Aim: 33–34kg x 10–12

• Set 1: 34kg x 11 — RIR 1
• Set 2: 32kg x 12 — RIR 0

3. Lat Pullover — Bench at 85°​

2 sets — 12–15 reps

• Set 1: 35kg x 13 — RIR 1
• Set 2: 37kg x 13 — RIR 0

4. Chest Supported Row​

Only row of the session
2 sets — 10–12 reps
Aim: 90kg x 10–12

• Set 1: 95kg x 10 — RIR 1
• Set 2: 90kg x 12 — RIR 0

5. Rear Delt Fly​

3 sets — 12–15 reps
Aim: 13.75kg x 12–15 across

• Set 1: 12.5kg x 15
• Set 2: 12.5kg x 15
• Set 3: 10kg x 15

6. Cable Curl​

2 sets — 10–12 reps

• Set 1: 21.25kg x 15
• Set 2: 25kg x 15

Strong chest support row bro!

Love the abs too.

 

[AVMetal_mulisha]

Touch Down!

My favorite time of the month!

The crew at @IRONCLAD LABS sending out the big ones this month! I can't thank them enough for the quick turn around. Helping the growth phase and keeping injuries at bay!

Plus, my bloods have never looked cleaner, nor have I ever felt more ready to go!

LFG!!!!!

 

[LevButlerov]

Touch Down!

My favorite time of the month!

The crew at @IRONCLAD LABS sending out the big ones this month! I can't thank them enough for the quick turn around. Helping the growth phase and keeping injuries at bay!

Plus, my bloods have never looked cleaner, nor have I ever felt more ready to go!

LFG!!!!!

nice TD

 

[AVMetal_mulisha]

• Sponsored by @CladHQ and @shadow labs
• Phase: Meso 2 — Build Phase
• Current focus: Maximise lean tissue gain while keeping condition controlled. Priority areas remain upper chest, lat width / iliac sweep, lateral delts, and keeping the waist tight as bodyweight moves up.

Upper 1 — Week 1 of New 4-Day Split

Moved into a lower-volume, higher-quality 4-day split to manage recovery, BP/HR, and systemic fatigue while still progressing key hypertrophy movements. Goal for this block is better stimulus-to-fatigue ratio, not just more volume.

Upper 1 — Upper Chest / Delts / Triceps​

Incline Smith Press
Target: 2 sets of 6–8

• Set 1: 100kg x 8 — RIR 2
• Set 2: 100kg x 8 — RIR 1

Guillotine Press
Target: 2 sets of 8–12

• Set 1: 70kg x 12 — RIR 2
• Set 2: 80kg x 10 — RIR 1

Low Incline DB Press
Target: 2 sets of 8–10

• Set 1: 42.5kg x 10 — RIR 1
• Set 2: 42.5kg x 8 — RIR 1

DB Side Lateral Raise — chest supported / facing incline bench
Target: 2 sets of 10–12

• Set 1: 12.5kg x 10 — RIR 1
• Set 2: 12.5kg x 8 — RIR 0

Cable Lateral Raise
Target: 2 sets of 12–15

• Set 1: 10kg x 12 — RIR 2
• Set 2: 10kg x 10 — RIR 0

Triceps — bench-facing-away cable pushdown
Target: 2 sets of 12–15

• Set 1: 21.25kg x 15 — RIR 3
• Set 2: 28.75kg x 14 — RIR 1

 

[LevButlerov]

• Sponsored by @CladHQ and @shadow labs
• Phase: Meso 2 — Build Phase
• Current focus: Maximise lean tissue gain while keeping condition controlled. Priority areas remain upper chest, lat width / iliac sweep, lateral delts, and keeping the waist tight as bodyweight moves up.

Upper 1 — Week 1 of New 4-Day Split

Moved into a lower-volume, higher-quality 4-day split to manage recovery, BP/HR, and systemic fatigue while still progressing key hypertrophy movements. Goal for this block is better stimulus-to-fatigue ratio, not just more volume.

Upper 1 — Upper Chest / Delts / Triceps​

Incline Smith Press
Target: 2 sets of 6–8

• Set 1: 100kg x 8 — RIR 2
• Set 2: 100kg x 8 — RIR 1

Guillotine Press
Target: 2 sets of 8–12

• Set 1: 70kg x 12 — RIR 2
• Set 2: 80kg x 10 — RIR 1

Low Incline DB Press
Target: 2 sets of 8–10

• Set 1: 42.5kg x 10 — RIR 1
• Set 2: 42.5kg x 8 — RIR 1

DB Side Lateral Raise — chest supported / facing incline bench
Target: 2 sets of 10–12

• Set 1: 12.5kg x 10 — RIR 1
• Set 2: 12.5kg x 8 — RIR 0

Cable Lateral Raise
Target: 2 sets of 12–15

• Set 1: 10kg x 12 — RIR 2
• Set 2: 10kg x 10 — RIR 0

Triceps — bench-facing-away cable pushdown
Target: 2 sets of 12–15

• Set 1: 21.25kg x 15 — RIR 3
• Set 2: 28.75kg x 14 — RIR 1

100 on incline smith is a win how are your macros? @AVMetal_mulisha

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss @Ohdamn @toddthelineman

 

[Allupfromhere]

• Sponsored by @CladHQ and @shadow labs
• Phase: Meso 2 — Build Phase
• Current focus: Maximise lean tissue gain while keeping condition controlled. Priority areas remain upper chest, lat width / iliac sweep, lateral delts, and keeping the waist tight as bodyweight moves up.

Upper 1 — Week 1 of New 4-Day Split

Moved into a lower-volume, higher-quality 4-day split to manage recovery, BP/HR, and systemic fatigue while still progressing key hypertrophy movements. Goal for this block is better stimulus-to-fatigue ratio, not just more volume.

Upper 1 — Upper Chest / Delts / Triceps​

Incline Smith Press
Target: 2 sets of 6–8

• Set 1: 100kg x 8 — RIR 2
• Set 2: 100kg x 8 — RIR 1

Guillotine Press
Target: 2 sets of 8–12

• Set 1: 70kg x 12 — RIR 2
• Set 2: 80kg x 10 — RIR 1

Low Incline DB Press
Target: 2 sets of 8–10

• Set 1: 42.5kg x 10 — RIR 1
• Set 2: 42.5kg x 8 — RIR 1

DB Side Lateral Raise — chest supported / facing incline bench
Target: 2 sets of 10–12

• Set 1: 12.5kg x 10 — RIR 1
• Set 2: 12.5kg x 8 — RIR 0

Cable Lateral Raise
Target: 2 sets of 12–15

• Set 1: 10kg x 12 — RIR 2
• Set 2: 10kg x 10 — RIR 0

Triceps — bench-facing-away cable pushdown
Target: 2 sets of 12–15

• Set 1: 21.25kg x 15 — RIR 3
• Set 2: 28.75kg x 14 — RIR 1

Love the look of that sessions layout brother

 

[waggat]

• Sponsored by @CladHQ and @shadow labs
• Phase: Meso 2 — Build Phase
• Current focus: Maximise lean tissue gain while keeping condition controlled. Priority areas remain upper chest, lat width / iliac sweep, lateral delts, and keeping the waist tight as bodyweight moves up.

Upper 1 — Week 1 of New 4-Day Split

Moved into a lower-volume, higher-quality 4-day split to manage recovery, BP/HR, and systemic fatigue while still progressing key hypertrophy movements. Goal for this block is better stimulus-to-fatigue ratio, not just more volume.

Upper 1 — Upper Chest / Delts / Triceps​

Incline Smith Press
Target: 2 sets of 6–8

• Set 1: 100kg x 8 — RIR 2
• Set 2: 100kg x 8 — RIR 1

Guillotine Press
Target: 2 sets of 8–12

• Set 1: 70kg x 12 — RIR 2
• Set 2: 80kg x 10 — RIR 1

Low Incline DB Press
Target: 2 sets of 8–10

• Set 1: 42.5kg x 10 — RIR 1
• Set 2: 42.5kg x 8 — RIR 1

DB Side Lateral Raise — chest supported / facing incline bench
Target: 2 sets of 10–12

• Set 1: 12.5kg x 10 — RIR 1
• Set 2: 12.5kg x 8 — RIR 0

Cable Lateral Raise
Target: 2 sets of 12–15

• Set 1: 10kg x 12 — RIR 2
• Set 2: 10kg x 10 — RIR 0

Triceps — bench-facing-away cable pushdown
Target: 2 sets of 12–15

• Set 1: 21.25kg x 15 — RIR 3
• Set 2: 28.75kg x 14 — RIR 1

Looks like a good workout mate. Nice selection and number of exercises.

What is the new split?

 

[bss]

• Sponsored by @CladHQ and @shadow labs
• Phase: Meso 2 — Build Phase
• Current focus: Maximise lean tissue gain while keeping condition controlled. Priority areas remain upper chest, lat width / iliac sweep, lateral delts, and keeping the waist tight as bodyweight moves up.

Upper 1 — Week 1 of New 4-Day Split

Moved into a lower-volume, higher-quality 4-day split to manage recovery, BP/HR, and systemic fatigue while still progressing key hypertrophy movements. Goal for this block is better stimulus-to-fatigue ratio, not just more volume.

Upper 1 — Upper Chest / Delts / Triceps​

Incline Smith Press
Target: 2 sets of 6–8

• Set 1: 100kg x 8 — RIR 2
• Set 2: 100kg x 8 — RIR 1

Guillotine Press
Target: 2 sets of 8–12

• Set 1: 70kg x 12 — RIR 2
• Set 2: 80kg x 10 — RIR 1

Low Incline DB Press
Target: 2 sets of 8–10

• Set 1: 42.5kg x 10 — RIR 1
• Set 2: 42.5kg x 8 — RIR 1

DB Side Lateral Raise — chest supported / facing incline bench
Target: 2 sets of 10–12

• Set 1: 12.5kg x 10 — RIR 1
• Set 2: 12.5kg x 8 — RIR 0

Cable Lateral Raise
Target: 2 sets of 12–15

• Set 1: 10kg x 12 — RIR 2
• Set 2: 10kg x 10 — RIR 0

Triceps — bench-facing-away cable pushdown
Target: 2 sets of 12–15

• Set 1: 21.25kg x 15 — RIR 3
• Set 2: 28.75kg x 14 — RIR 1

Love the low volume

 

[AVMetal_mulisha]

100 on incline smith is a win how are your macros? @AVMetal_mulisha

Currently - 3150 on workout days.
250P
65F
Remainder on carbs

Rest / LISS - 2950
250P
65F
remainder on carbs

@waggat - New Split Below. However, gym I go to is quite busy so sometimes I do mix it up.


Upper 1
Incline Smith: 85kg x 2 sets of 6–8
Guillotine: 50kg x 2 sets of 8–12
Low Incline DB: 44kg x 2 sets of 8–10
Dumbell Side Lateral Facing in to Incline Bench - 2 sets of 10 - 12
Cable Lateral Raise: 2 sets of 12–15
JM Press 2 Sets of 12 - 15


Lower A
Seated Leg Curl: 3 x 10–12
Leg Press: 2 x 6–8 RIR2. Did belt squat
Calves Raise on Leg Press MYO Resp: 2 x 10 15-second rests and micro-sets of 7, 5, 4, 4 reps)
Dumbbell RDL hips against squat racking: 40kg DB: 3 sets 8 - 10
Leg Extension 2 x 15–20


Cardio Day
Cardio Day - VO2 Session
Warmup
10 min easy

Intervals
3 rounds:
3 min hard
3 min easy
Target:
~80–88% HR max
150 - 165BPM for on
120 - 135BPM for off

Cooldown
10 min easy
Total:
~30–35 min.

Upper 2
Smith Shoulder Press: 92kg x 2 sets of 6–8
Low Incline DB: 40kg x 2 sets of 10
Unilateral Incline Bench Row: 2 Sets of 10 - 12
Seated Stretch Row: 2 sets of 8 - 10
Rear Delt Fly: 13.75kg x 3 sets
Cable Lateral Raise: 2 sets pulley at sternum height
DB Bicep curl on bench. 2 sets
Overhead Cable Extension: 2 sets


Lower B
Lying Hamstring Curl: 2 sets of 12 - 15
Abductor: 2 sets of 12 - 15
Bulgarian Split Squat using Machine: 2 Sets of 10 - 12
45-Degree Back Extension (Glute/Hamstring Bias) 2 sets x 6 - 8 reps
Leg Extensions: 2 Sets of 12 - 15

 

[rizzlekdizzle]

How do you find those guillotine presses? good for an upper chest pump? I haven't done them

 

[LevButlerov]

Currently - 3150 on workout days.
250P
65F
Remainder on carbs

Rest / LISS - 2950
250P
65F
remainder on carbs

@waggat - New Split Below. However, gym I go to is quite busy so sometimes I do mix it up.


Upper 1
Incline Smith: 85kg x 2 sets of 6–8
Guillotine: 50kg x 2 sets of 8–12
Low Incline DB: 44kg x 2 sets of 8–10
Dumbell Side Lateral Facing in to Incline Bench - 2 sets of 10 - 12
Cable Lateral Raise: 2 sets of 12–15
JM Press 2 Sets of 12 - 15


Lower A
Seated Leg Curl: 3 x 10–12
Leg Press: 2 x 6–8 RIR2. Did belt squat
Calves Raise on Leg Press MYO Resp: 2 x 10 15-second rests and micro-sets of 7, 5, 4, 4 reps)
Dumbbell RDL hips against squat racking: 40kg DB: 3 sets 8 - 10
Leg Extension 2 x 15–20


Cardio Day
Cardio Day - VO2 Session
Warmup
10 min easy

Intervals
3 rounds:
3 min hard
3 min easy
Target:
~80–88% HR max
150 - 165BPM for on
120 - 135BPM for off

Cooldown
10 min easy
Total:
~30–35 min.

Upper 2
Smith Shoulder Press: 92kg x 2 sets of 6–8
Low Incline DB: 40kg x 2 sets of 10
Unilateral Incline Bench Row: 2 Sets of 10 - 12
Seated Stretch Row: 2 sets of 8 - 10
Rear Delt Fly: 13.75kg x 3 sets
Cable Lateral Raise: 2 sets pulley at sternum height
DB Bicep curl on bench. 2 sets
Overhead Cable Extension: 2 sets


Lower B
Lying Hamstring Curl: 2 sets of 12 - 15
Abductor: 2 sets of 12 - 15
Bulgarian Split Squat using Machine: 2 Sets of 10 - 12
45-Degree Back Extension (Glute/Hamstring Bias) 2 sets x 6 - 8 reps
Leg Extensions: 2 Sets of 12 - 15

good split but would love to see your carbs and protein foods

 

[AVMetal_mulisha]

TD!!!! What great support from the crew @shadow labs. Such a great support over this build!!!

Great to see the results in my bloods too! Running such clean gear makes it easier to stay within limits and keep the build going!

 

[AVMetal_mulisha]

How do you find those guillotine presses? good for an upper chest pump? I haven't done them

Love them! I struggle hard with upper chest and this has been a game changer.

 

[LevButlerov]

TD!!!! What great support from the crew @shadow labs. Such a great support over this build!!!

Great to see the results in my bloods too! Running such clean gear makes it easier to stay within limits and keep the build going!

nice TD

 

[AVMetal_mulisha]

Latest check in!

Scales are up to 92kg on average. I'll continue the build for another 8 - 10 weeks, then consolidate the muscle before going in to either a small cut or a proper shred.

I'll look to land on about 96KG at the end of this build. Blood work is surprisingly clean.

 

[rizzlekdizzle]

Latest check in!

Scales are up to 92kg on average. I'll continue the build for another 8 - 10 weeks, then consolidate the muscle before going in to either a small cut or a proper shred.

I'll look to land on about 96KG at the end of this build. Blood work is surprisingly clean.

nice work man - I'm on a lean bulk (just been 4 weeks) - getting stronger (PB's most weeks) - but scales have not shifted - I'm a serial re-comper!

 

[AVMetal_mulisha]

Nice man! Are you doing slow build of cals or a full re-bound?

 

[LevButlerov]

Latest check in!

Scales are up to 92kg on average. I'll continue the build for another 8 - 10 weeks, then consolidate the muscle before going in to either a small cut or a proper shred.

I'll look to land on about 96KG at the end of this build. Blood work is surprisingly clean.

front and back double very strong 92 you look full!

 

[AVMetal_mulisha]

Updated check in photos from late last week.

Feeling big and full! I've taken out the EQ due to BP and will bring in Primo.

I'm feeling maybe 5 - 6 weeks left of the build prior to a holding phase.

Big lifts yesterday in week 2 of this program (for me big lifts anyway). First time in long time I actually have post training soreness.

Upper 2
Smith Shoulder Press: 92kg x 2 sets of 6–8
Set 1 80kg R8 RIR3
Set 2 85kg R6 RIR1

Low Incline DB: 40kg x 2 sets of 10
Set 1 45kg R10 RIR1
Set 2 45kg R8 RIR0

Unilateral Incline Bench Row: 2 Sets of 10 - 12
Set 1 25kg R12 RIR3
Set 2 32.5kg R12 RIR2

Did mid grip pull ups. Bodyweight
Set 1 8 reps at 93kg
Set 2 6 Reps at 93kg

Seated Stretch Row: 2 sets of 8 - 10
Set 1 90kg R11 RIR2
Set 2 90kg R10 RIR1

Rear Delt Fly: 13.75kg x 3 sets
Set 1 10kg R12 RIR1
Set 2 7.5kg R15 RIR2

Cable Lateral Raise: 2 sets pulley at sternum height
Set 1 10kg R15 RIR3
Set 2 10kg R12 RIR1
Set 3 10kg R12 RIR 0

DB Bicep curl on bench. 2 sets
Alternating
Set 1 10kg DB R10 each arm
Set 2 10kg DB R10 each arm

Overhead Cable Extension: 2 sets
Bench facing away from pulley
Set 1 23kg R14
Set 2 25kg R14
Set 3 21kg R12

 

[LevButlerov]

Updated check in photos from late last week.

Feeling big and full! I've taken out the EQ due to BP and will bring in Primo.

I'm feeling maybe 5 - 6 weeks left of the build prior to a holding phase.

Big lifts yesterday in week 2 of this program (for me big lifts anyway). First time in long time I actually have post training soreness.

Upper 2
Smith Shoulder Press: 92kg x 2 sets of 6–8
Set 1 80kg R8 RIR3
Set 2 85kg R6 RIR1

Low Incline DB: 40kg x 2 sets of 10
Set 1 45kg R10 RIR1
Set 2 45kg R8 RIR0

Unilateral Incline Bench Row: 2 Sets of 10 - 12
Set 1 25kg R12 RIR3
Set 2 32.5kg R12 RIR2

Did mid grip pull ups. Bodyweight
Set 1 8 reps at 93kg
Set 2 6 Reps at 93kg

Seated Stretch Row: 2 sets of 8 - 10
Set 1 90kg R11 RIR2
Set 2 90kg R10 RIR1

Rear Delt Fly: 13.75kg x 3 sets
Set 1 10kg R12 RIR1
Set 2 7.5kg R15 RIR2

Cable Lateral Raise: 2 sets pulley at sternum height
Set 1 10kg R15 RIR3
Set 2 10kg R12 RIR1
Set 3 10kg R12 RIR 0

DB Bicep curl on bench. 2 sets
Alternating
Set 1 10kg DB R10 each arm
Set 2 10kg DB R10 each arm

Overhead Cable Extension: 2 sets
Bench facing away from pulley
Set 1 23kg R14
Set 2 25kg R14
Set 3 21kg R12

your abs are coming in nicely much more pumped there
but the eq gave you bp issues how bad?

@HarleyGuy @Grumpy @LH5515 @Yuri @bss @rizzlekdizzle @Ohdamn @Kopite67

 

[Grumpy]

Looking good abs definitely popping

 

[rizzlekdizzle]

Looking thick and strong brother!

 

[AVMetal_mulisha]

your abs are coming in nicely much more pumped there
but the eq gave you bp issues how bad?

@HarleyGuy @Grumpy @LH5515 @Yuri @bss @rizzlekdizzle @Ohdamn @Kopite67

I was on EQ for maybe 9 weeks total and only last two weeks my BP jumped upto 135 and 140. Highest of my life.

Before EQ my BP usually sits at 118

Also have an echocardiogram tomorrow as irs been two years since I've had one

 

[LevButlerov]

I was on EQ for maybe 9 weeks total and only last two weeks my BP jumped upto 135 and 140. Highest of my life.

Before EQ my BP usually sits at 118

Also have an echocardiogram tomorrow as irs been two years since I've had one

you feel EQ is tied to BP? how do you feel this? tell me more

 

[bss]

Updated check in photos from late last week.

Feeling big and full! I've taken out the EQ due to BP and will bring in Primo.

I'm feeling maybe 5 - 6 weeks left of the build prior to a holding phase.

Big lifts yesterday in week 2 of this program (for me big lifts anyway). First time in long time I actually have post training soreness.

Upper 2
Smith Shoulder Press: 92kg x 2 sets of 6–8
Set 1 80kg R8 RIR3
Set 2 85kg R6 RIR1

Low Incline DB: 40kg x 2 sets of 10
Set 1 45kg R10 RIR1
Set 2 45kg R8 RIR0

Unilateral Incline Bench Row: 2 Sets of 10 - 12
Set 1 25kg R12 RIR3
Set 2 32.5kg R12 RIR2

Did mid grip pull ups. Bodyweight
Set 1 8 reps at 93kg
Set 2 6 Reps at 93kg

Seated Stretch Row: 2 sets of 8 - 10
Set 1 90kg R11 RIR2
Set 2 90kg R10 RIR1

Rear Delt Fly: 13.75kg x 3 sets
Set 1 10kg R12 RIR1
Set 2 7.5kg R15 RIR2

Cable Lateral Raise: 2 sets pulley at sternum height
Set 1 10kg R15 RIR3
Set 2 10kg R12 RIR1
Set 3 10kg R12 RIR 0

DB Bicep curl on bench. 2 sets
Alternating
Set 1 10kg DB R10 each arm
Set 2 10kg DB R10 each arm

Overhead Cable Extension: 2 sets
Bench facing away from pulley
Set 1 23kg R14
Set 2 25kg R14
Set 3 21kg R12

Great check in bro!

 

[Ohdamn]

Updated check in photos from late last week.

Feeling big and full! I've taken out the EQ due to BP and will bring in Primo.

I'm feeling maybe 5 - 6 weeks left of the build prior to a holding phase.

Big lifts yesterday in week 2 of this program (for me big lifts anyway). First time in long time I actually have post training soreness.

Upper 2
Smith Shoulder Press: 92kg x 2 sets of 6–8
Set 1 80kg R8 RIR3
Set 2 85kg R6 RIR1

Low Incline DB: 40kg x 2 sets of 10
Set 1 45kg R10 RIR1
Set 2 45kg R8 RIR0

Unilateral Incline Bench Row: 2 Sets of 10 - 12
Set 1 25kg R12 RIR3
Set 2 32.5kg R12 RIR2

Did mid grip pull ups. Bodyweight
Set 1 8 reps at 93kg
Set 2 6 Reps at 93kg

Seated Stretch Row: 2 sets of 8 - 10
Set 1 90kg R11 RIR2
Set 2 90kg R10 RIR1

Rear Delt Fly: 13.75kg x 3 sets
Set 1 10kg R12 RIR1
Set 2 7.5kg R15 RIR2

Cable Lateral Raise: 2 sets pulley at sternum height
Set 1 10kg R15 RIR3
Set 2 10kg R12 RIR1
Set 3 10kg R12 RIR 0

DB Bicep curl on bench. 2 sets
Alternating
Set 1 10kg DB R10 each arm
Set 2 10kg DB R10 each arm

Overhead Cable Extension: 2 sets
Bench facing away from pulley
Set 1 23kg R14
Set 2 25kg R14
Set 3 21kg R12

Full, strong and progressing. Hard to ask for more

 

[AVMetal_mulisha]

you feel EQ is tied to BP? how do you feel this? tell me more

I've been on everything else prior and EQ is the only thing that is the variable.

 

[LevButlerov]

I've been on everything else prior and EQ is the only thing that is the variable.

interesting, you take aspirin?

 

[AVMetal_mulisha]

interesting, you take aspirin?

No, I'm on cialis 5mg and also telmisartan

 

[LevButlerov]

No, I'm on cialis 5mg and also telmisartan

yes those I've seen in your log interesting

 

[AVMetal_mulisha]

yes those I've seen in your log interesting

Yeah its a strange one. My bloods are all good too. Had echo yesterday and came back clean as a whistle

 

[LevButlerov]

Yeah its a strange one. My bloods are all good too. Had echo yesterday and came back clean as a whistle

as long as bloods are good, should be ok