Approved Log Longterm Training CYcle Peptides Log

[roguepineapple]

Hey brothers and sisters,

I’m Back!!! This time, staying put on EVO! What a whirlwind journey to EF and back here! I will be setting up a long-term training log under the exclusive peptide sponsorship of Ironclad Labs! Thank you for having me back on the team, bro!

For those of you who know me... thank you for always supporting my journey! To those of you who are new to my little world... please find my previous logs below:
1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/

EXCLUSIVE PEPTIDE SPONSOR ‍‍‍
@CladHQ
To the journey ahead... I’m proud to be working alongside @CladHQ and the old crew

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 94 - 95 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS / Current Cycle

• Testosterone Cypionate – 500mg/week
• Masteron – 600mg/week
• Growth Hormone (HGH) – 6IU/day
• Retatrutide – 1mg/week
• MOTS-C – OFF
• NAD - OFF
• SLU-PP-332 – 20mg/day

Support / Ancillaries

• AI / Estrogen Management – As required
• Sleep & Recovery Stack – Melatonin 10mg before bed
• Cardio / Health Support – Nebivolol 5mg, Telm 40mg.

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (CHECK-IN PICS TO COME)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork - Bloods drawn today
• Will decide to either cruise or push phase based on the above.

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

Enough from me! Thank you for dropping by, and let's get at it!!!!

 

[Gooner_13]

Hey brothers and sisters,

I’m Back!!! This time, staying put on EVO! What a whirlwind journey to EF and back here! I will be setting up a long-term training log under the exclusive peptide sponsorship of Ironclad Labs! Thank you for having me back on the team, bro!

For those of you who know me... thank you for always supporting my journey! To those of you who are new to my little world... please find my previous logs below:
1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/

EXCLUSIVE PEPTIDE SPONSOR ‍‍‍
@CladHQ
To the journey ahead... I’m proud to be working alongside @CladHQ and the old crew

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 94 - 95 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS / Current Cycle

• Testosterone Cypionate – 500mg/week
• Masteron – 600mg/week
• Growth Hormone (HGH) – 6IU/day
• Retatrutide – 1mg/week
• MOTS-C – OFF
• NAD - OFF
• SLU-PP-332 – 20mg/day

Support / Ancillaries

• AI / Estrogen Management – As required
• Sleep & Recovery Stack – Melatonin 10mg before bed
• Cardio / Health Support – Nebivolol 5mg, Telm 40mg.

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (CHECK-IN PICS TO COME)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork - Bloods drawn today
• Will decide to either cruise or push phase based on the above.

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

Enough from me! Thank you for dropping by, and let's get at it!!!!

Welcome back brother and welcome back to the Team of @CladHQ another top edition by the looks of it.



Will be following your journey bro

 

[LH5515]

Hey brothers and sisters,

I’m Back!!! This time, staying put on EVO! What a whirlwind journey to EF and back here! I will be setting up a long-term training log under the exclusive peptide sponsorship of Ironclad Labs! Thank you for having me back on the team, bro!

For those of you who know me... thank you for always supporting my journey! To those of you who are new to my little world... please find my previous logs below:
1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/

EXCLUSIVE PEPTIDE SPONSOR ‍‍‍
@CladHQ
To the journey ahead... I’m proud to be working alongside @CladHQ and the old crew

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 94 - 95 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS / Current Cycle

• Testosterone Cypionate – 500mg/week
• Masteron – 600mg/week
• Growth Hormone (HGH) – 6IU/day
• Retatrutide – 1mg/week
• MOTS-C – OFF
• NAD - OFF
• SLU-PP-332 – 20mg/day

Support / Ancillaries

• AI / Estrogen Management – As required
• Sleep & Recovery Stack – Melatonin 10mg before bed
• Cardio / Health Support – Nebivolol 5mg, Telm 40mg.

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (CHECK-IN PICS TO COME)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork - Bloods drawn today
• Will decide to either cruise or push phase based on the above.

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

Enough from me! Thank you for dropping by, and let's get at it!!!!

Welcome back brother

Glad to see you back on the @CladHQ @IRONCLAD LABS team

 

[rizzlekdizzle]

nice to see man !

 

[HarleyGuy]

Hey brothers and sisters,

I’m Back!!! This time, staying put on EVO! What a whirlwind journey to EF and back here! I will be setting up a long-term training log under the exclusive peptide sponsorship of Ironclad Labs! Thank you for having me back on the team, bro!

For those of you who know me... thank you for always supporting my journey! To those of you who are new to my little world... please find my previous logs below:
1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/

EXCLUSIVE PEPTIDE SPONSOR ‍‍‍
@CladHQ
To the journey ahead... I’m proud to be working alongside @CladHQ and the old crew

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 94 - 95 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS / Current Cycle

• Testosterone Cypionate – 500mg/week
• Masteron – 600mg/week
• Growth Hormone (HGH) – 6IU/day
• Retatrutide – 1mg/week
• MOTS-C – OFF
• NAD - OFF
• SLU-PP-332 – 20mg/day

Support / Ancillaries

• AI / Estrogen Management – As required
• Sleep & Recovery Stack – Melatonin 10mg before bed
• Cardio / Health Support – Nebivolol 5mg, Telm 40mg.

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (CHECK-IN PICS TO COME)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork - Bloods drawn today
• Will decide to either cruise or push phase based on the above.

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

Enough from me! Thank you for dropping by, and let's get at it!!!!

And he's back!! That was a great read, nice to have your enthusiasm and personality back for the 2nd log brother! Be following!

 

[Fillo Calves]

Hell yea brother

 

[LevButlerov]

Hey brothers and sisters,

I’m Back!!! This time, staying put on EVO! What a whirlwind journey to EF and back here! I will be setting up a long-term training log under the exclusive peptide sponsorship of Ironclad Labs! Thank you for having me back on the team, bro!

For those of you who know me... thank you for always supporting my journey! To those of you who are new to my little world... please find my previous logs below:
1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/

EXCLUSIVE PEPTIDE SPONSOR ‍‍‍
@CladHQ
To the journey ahead... I’m proud to be working alongside @CladHQ and the old crew

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 94 - 95 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS / Current Cycle

• Testosterone Cypionate – 500mg/week
• Masteron – 600mg/week
• Growth Hormone (HGH) – 6IU/day
• Retatrutide – 1mg/week
• MOTS-C – OFF
• NAD - OFF
• SLU-PP-332 – 20mg/day

Support / Ancillaries

• AI / Estrogen Management – As required
• Sleep & Recovery Stack – Melatonin 10mg before bed
• Cardio / Health Support – Nebivolol 5mg, Telm 40mg.

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (CHECK-IN PICS TO COME)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork - Bloods drawn today
• Will decide to either cruise or push phase based on the above.

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

Enough from me! Thank you for dropping by, and let's get at it!!!!

welcome back to the EVO family looking forward to your updates @roguepineapple

 

[roguepineapple]

Loggers’ pack received from @CladHQ!
Let the good times role!

 

[Koba]

Hey brothers and sisters,

I’m Back!!! This time, staying put on EVO! What a whirlwind journey to EF and back here! I will be setting up a long-term training log under the exclusive peptide sponsorship of Ironclad Labs! Thank you for having me back on the team, bro!

For those of you who know me... thank you for always supporting my journey! To those of you who are new to my little world... please find my previous logs below:
1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/

EXCLUSIVE PEPTIDE SPONSOR ‍‍‍
@CladHQ
To the journey ahead... I’m proud to be working alongside @CladHQ and the old crew

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 94 - 95 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS / Current Cycle

• Testosterone Cypionate – 500mg/week
• Masteron – 600mg/week
• Growth Hormone (HGH) – 6IU/day
• Retatrutide – 1mg/week
• MOTS-C – OFF
• NAD - OFF
• SLU-PP-332 – 20mg/day

Support / Ancillaries

• AI / Estrogen Management – As required
• Sleep & Recovery Stack – Melatonin 10mg before bed
• Cardio / Health Support – Nebivolol 5mg, Telm 40mg.

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (CHECK-IN PICS TO COME)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork - Bloods drawn today
• Will decide to either cruise or push phase based on the above.

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

Enough from me! Thank you for dropping by, and let's get at it!!!!

So Awesome to see you back again brother! Looking forward to watching your progress!
You will kill it!

 

[Mobster]

staying put on EVO! What a whirlwind journey to EF and back here!

It's kinda the same. Most of us are there too and it falls under the Evo umbrella

 

[roguepineapple]

Welcome back brother and welcome back to the Team of @CladHQ another top edition by the looks of it.



Will be following your journey bro

BOOM! Thanks, mate.

Welcome back brother

Glad to see you back on the @CladHQ @IRONCLAD LABS team

Great to be back!

nice to see man !

Likewise brother!

And he's back!! That was a great read, nice to have your enthusiasm and personality back for the 2nd log brother! Be following!

Thank you, sir!

Hell yea brother

YEW!

welcome back to the EVO family looking forward to your updates @roguepineapple

Thank you

So Awesome to see you back again brother! Looking forward to watching your progress!
You will kill it!

Thank you! Feels like home haahah.

staying put on EVO! What a whirlwind journey to EF and back here!

It's kinda the same. Most of us are there too and it falls under the Evo umbrella

For sure!

 

[LevButlerov]

Thank you

EVO family support always

 

[stevesmi]

Hey brothers and sisters,

I’m Back!!! This time, staying put on EVO! What a whirlwind journey to EF and back here! I will be setting up a long-term training log under the exclusive peptide sponsorship of Ironclad Labs! Thank you for having me back on the team, bro!

For those of you who know me... thank you for always supporting my journey! To those of you who are new to my little world... please find my previous logs below:
1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/

EXCLUSIVE PEPTIDE SPONSOR ‍‍‍
@CladHQ
To the journey ahead... I’m proud to be working alongside @CladHQ and the old crew

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 94 - 95 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS / Current Cycle

• Testosterone Cypionate – 500mg/week
• Masteron – 600mg/week
• Growth Hormone (HGH) – 6IU/day
• Retatrutide – 1mg/week
• MOTS-C – OFF
• NAD - OFF
• SLU-PP-332 – 20mg/day

Support / Ancillaries

• AI / Estrogen Management – As required
• Sleep & Recovery Stack – Melatonin 10mg before bed
• Cardio / Health Support – Nebivolol 5mg, Telm 40mg.

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (CHECK-IN PICS TO COME)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork - Bloods drawn today
• Will decide to either cruise or push phase based on the above.

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

Enough from me! Thank you for dropping by, and let's get at it!!!!

@roguepineapple it's always awesome to see your logs. They are always extremely thorough and very fun to read.

 

[2Thick]

Hey brothers and sisters,

I’m Back!!! This time, staying put on EVO! What a whirlwind journey to EF and back here! I will be setting up a long-term training log under the exclusive peptide sponsorship of Ironclad Labs! Thank you for having me back on the team, bro!

For those of you who know me... thank you for always supporting my journey! To those of you who are new to my little world... please find my previous logs below:
1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/

EXCLUSIVE PEPTIDE SPONSOR ‍‍‍
@CladHQ
To the journey ahead... I’m proud to be working alongside @CladHQ and the old crew

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 94 - 95 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS / Current Cycle

• Testosterone Cypionate – 500mg/week
• Masteron – 600mg/week
• Growth Hormone (HGH) – 6IU/day
• Retatrutide – 1mg/week
• MOTS-C – OFF
• NAD - OFF
• SLU-PP-332 – 20mg/day

Support / Ancillaries

• AI / Estrogen Management – As required
• Sleep & Recovery Stack – Melatonin 10mg before bed
• Cardio / Health Support – Nebivolol 5mg, Telm 40mg.

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (CHECK-IN PICS TO COME)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork - Bloods drawn today
• Will decide to either cruise or push phase based on the above.

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

Enough from me! Thank you for dropping by, and let's get at it!!!!

Nice to see a CrossFit log. You don't see too many of those on here so it's good to see different perspectives @roguepineapple this will be a fun log to follow.

 

[Ulter]

Hey brothers and sisters,

I’m Back!!! This time, staying put on EVO! What a whirlwind journey to EF and back here! I will be setting up a long-term training log under the exclusive peptide sponsorship of Ironclad Labs! Thank you for having me back on the team, bro!

For those of you who know me... thank you for always supporting my journey! To those of you who are new to my little world... please find my previous logs below:
1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/

EXCLUSIVE PEPTIDE SPONSOR ‍‍‍
@CladHQ
To the journey ahead... I’m proud to be working alongside @CladHQ and the old crew

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 94 - 95 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS / Current Cycle

• Testosterone Cypionate – 500mg/week
• Masteron – 600mg/week
• Growth Hormone (HGH) – 6IU/day
• Retatrutide – 1mg/week
• MOTS-C – OFF
• NAD - OFF
• SLU-PP-332 – 20mg/day

Support / Ancillaries

• AI / Estrogen Management – As required
• Sleep & Recovery Stack – Melatonin 10mg before bed
• Cardio / Health Support – Nebivolol 5mg, Telm 40mg.

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (CHECK-IN PICS TO COME)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork - Bloods drawn today
• Will decide to either cruise or push phase based on the above.

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

Enough from me! Thank you for dropping by, and let's get at it!!!!

I'm not a huge fan of this CrossFit fad that's been going around, but I got a lot of respect for it. One of my buddies convinced me to go with him and it was actually a lot harder than I thought. @roguepineapple

 

[ceo]

Hey brothers and sisters,

I’m Back!!! This time, staying put on EVO! What a whirlwind journey to EF and back here! I will be setting up a long-term training log under the exclusive peptide sponsorship of Ironclad Labs! Thank you for having me back on the team, bro!

For those of you who know me... thank you for always supporting my journey! To those of you who are new to my little world... please find my previous logs below:
1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/

EXCLUSIVE PEPTIDE SPONSOR ‍‍‍
@CladHQ
To the journey ahead... I’m proud to be working alongside @CladHQ and the old crew

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 94 - 95 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS / Current Cycle

• Testosterone Cypionate – 500mg/week
• Masteron – 600mg/week
• Growth Hormone (HGH) – 6IU/day
• Retatrutide – 1mg/week
• MOTS-C – OFF
• NAD - OFF
• SLU-PP-332 – 20mg/day

Support / Ancillaries

• AI / Estrogen Management – As required
• Sleep & Recovery Stack – Melatonin 10mg before bed
• Cardio / Health Support – Nebivolol 5mg, Telm 40mg.

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (CHECK-IN PICS TO COME)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork - Bloods drawn today
• Will decide to either cruise or push phase based on the above.

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

Enough from me! Thank you for dropping by, and let's get at it!!!!

@roguepineapple Bros, this is another excellent log. Your last log was also very fun. I like the one- to two-year stage-ready outlook. That's going to be fun.

 

[ROIDDERS]

Loggers’ pack received from @CladHQ!
Let the good times role!

View attachment 229000

View attachment 229001

That is a great looking touchdown man, so beautiful. You're going to love that growth hormone. I'm sure it's extremely high quality. @Rogue888

 

[ballin2504]

Hey brothers and sisters,

I’m Back!!! This time, staying put on EVO! What a whirlwind journey to EF and back here! I will be setting up a long-term training log under the exclusive peptide sponsorship of Ironclad Labs! Thank you for having me back on the team, bro!

For those of you who know me... thank you for always supporting my journey! To those of you who are new to my little world... please find my previous logs below:
1st Log
This is where everything changed for me. I decided the dad bod had to go, and I was done being unhealthy and wanted to become a better role model for my three boys. I wanted to build discipline, improve my health, and set an example that my family can carry for the rest of their lives.

But as Murphy's law would have it... It wasn't without its challenges! Within the first month, I broke my collarbone badly, which meant surgery and months of rehab. That setback could have stopped me, but it forced me to build mental resilience and push through adversity. By the end of the log, I went from over 29% body fat down to 12.3%.
Link: https://www.evolutionary.org/forums...tide-hgh-bpc157-ghkcu-and-tb500-cycle.108008/

2nd Log
I rolled straight into this one to continue the cut, but it quickly shifted into a recomp/maintenance phase. During this time, I added lean muscle, dropped body fat further, and started to really understand how my body responds... especially in relation to PED use.
Link: https://www.evolutionary.org/forums/threads/10-week-ultimate-cut-cycle-log.109248/

EXCLUSIVE PEPTIDE SPONSOR ‍‍‍
@CladHQ
To the journey ahead... I’m proud to be working alongside @CladHQ and the old crew

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

CURRENT STATS
Age: 38
Height: 182 cm
Weight: 94 - 95 kg
Body Fat: TBA

Training Experience
Years under the bar (former PT – not new to this)

Vitals
BP / HR (avg): 120/70 | 68 bpm
Fasting Blood Glucose: 4.7 mmol/L

Recovery
Sleep (avg): 7–7.5 hours

Current Injuries
Tennis elbow (managing and training around it)

PEDS / Current Cycle

• Testosterone Cypionate – 500mg/week
• Masteron – 600mg/week
• Growth Hormone (HGH) – 6IU/day
• Retatrutide – 1mg/week
• MOTS-C – OFF
• NAD - OFF
• SLU-PP-332 – 20mg/day

Support / Ancillaries

• AI / Estrogen Management – As required
• Sleep & Recovery Stack – Melatonin 10mg before bed
• Cardio / Health Support – Nebivolol 5mg, Telm 40mg.

TRAINING SPLIT

Monday
AM: Push + Abs
PM: HIIT

Tuesday
AM: Pull + Abs

Wednesday
Legs #1

Thursday
AM: Shoulders + Calves
PM: CrossFit

Friday
Legs #2

Saturday
AM: CrossFit

Sunday
Rest / Recovery

PICS (CHECK-IN PICS TO COME)

Goals

Hormone Optimisation

• Stabilise current cycle (focus on E2 & progesterone balance)
• Reassess bloodwork - Bloods drawn today
• Will decide to either cruise or push phase based on the above.

Physique Development

• Continue building a competitive physique
• Target timeline: 1–2 years to stage-ready condition
• Bring up key areas: legs, upper chest, lower lats

Injury Management & Longevity

• Actively manage tennis elbow to avoid long-term setbacks

Enough from me! Thank you for dropping by, and let's get at it!!!!

@roguepineapple glad to see you started another log man. I’ll be following along

 

[roguepineapple]

TRYING OUT THIS TEMPLATE I HAVE SEEN PEOPLE USING!

CHECK IN - 14 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 93.35kg (fasted morning)
Change: (-1kg from yesterday)
Estimated BF%: 12~
Current Phase: (Recomp)

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 33mins
Resting HR: 66
BP: 133/77 (slightly elevated - much lowerr)
Sleep Quality: 8/10 (a few sleep interruptuions (11/20)
Recovery Notes: A little tired.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: Ample energy around training.
• Cravings/adherence: No cravings. 95-100% nutrition adherence.


DAILY STATUS CHECK-IN

Energy: 7/10 (bit fatigued from yesterday)
Mental State: 7/10 (under some work/life stress)
Muscle Fullness/Pump: 8/10
Motivation/Drive: 7/10
Recovery Level: 8/10
Training Readiness: 7/10

Injury: Tennis elbow


DAILY JOURNAL

Had a solid training week so far. Monday kicked off with a cracker push session, followed by pull on Tuesday and legs yesterday. I had an absolutely brutal session with a mate yesterday that had us both riding the vomit-tron roller coaster and dry-reaching our way to the finish line. Ended up crashing for the rest of the day, and I’m definitely feeling some carry-over fatigue heading into today’s shoulders and calves session.

Life has been a bit of a roller coaster lately, so I’ve been focusing on the things I can control... my training routine, nutrition, mindset, and quality time with family.

I’ve also been dealing with an extremely frustrating ongoing battle with tennis elbow. I’ve been working around the injury as best I can, and there has been gradual improvement with the incorporation of lifting straps and elbow sleeves. I’ve been utilising @CladHQ's KLOW with direct site injections over the past few months, but unfortunately without any major success. I may look at transitioning to individual peptides such as BPC-157 and TB500 and experiment further as needed.

RECENT BLOOD TEST RESULTS
I recently got my bloods done for the current cycle... 500mg Test, 600mg mast p, and 200mg primo.
I feel a bit underwhelmed by the levels of everything (particularly the free test etc.) but everything else across my markers were within range.
My consideration now will be to move into a cruise or health phase after I have my check-ups with my doc and go from there.

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW

AAS / TRT

500mg Test Cyp
600mg Mast p
200mg Primo e

HEALTH & SUPPLEMENTS
Too much to list at the moment. Will do a separate post again for my supplent intake.

TRAINING LOG

SELF-REFLECTION

Showed up and continued the routine and healthy habbits (despite motivation and fatigue a bit low).

TOMORROW’S TARGETS

Active rest day
Macros
Yoga session

MOTIVATION THROUGH THIS...

“

”


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

 

[roguepineapple]

EVO family support always

@roguepineapple it's always awesome to see your logs. They are always extremely thorough and very fun to read.

Thank you mate! I do find it a bit therapeutic haahah!

Nice to see a CrossFit log. You don't see too many of those on here so it's good to see different perspectives @roguepineapple this will be a fun log to follow.

Not really a crossfit log... More so i like doing 1-3 sessions a week... and by Xfit, I mean functional training. I tend to program more endurance based circuit workouts to keep the cardio in check and fat away.

I'm not a huge fan of this CrossFit fad that's been going around, but I got a lot of respect for it. One of my buddies convinced me to go with him and it was actually a lot harder than I thought. @roguepineapple

Me neither. I hate it, but i love it.

@roguepineapple Bros, this is another excellent log. Your last log was also very fun. I like the one- to two-year stage-ready outlook. That's going to be fun.

Thank you mate! Goals are on track!

That is a great looking touchdown man, so beautiful. You're going to love that growth hormone. I'm sure it's extremely high quality. @Rogue888

Yew! @CladHQ always delivers the goods!

@roguepineapple glad to see you started another log man. I’ll be following along

Thank you SIR! Much appreciated as always!

 

[LH5515]

TRYING OUT THIS TEMPLATE I HAVE SEEN PEOPLE USING!

CHECK IN - 14 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 93.35kg (fasted morning)
Change: (-1kg from yesterday)
Estimated BF%: 12~
Current Phase: (Recomp)

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 33mins
Resting HR: 66
BP: 133/77 (slightly elevated - much lowerr)
Sleep Quality: 8/10 (a few sleep interruptuions (11/20)
Recovery Notes: A little tired.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: Ample energy around training.
• Cravings/adherence: No cravings. 95-100% nutrition adherence.


DAILY STATUS CHECK-IN

Energy: 7/10 (bit fatigued from yesterday)
Mental State: 7/10 (under some work/life stress)
Muscle Fullness/Pump: 8/10
Motivation/Drive: 7/10
Recovery Level: 8/10
Training Readiness: 7/10

Injury: Tennis elbow


DAILY JOURNAL

Had a solid training week so far. Monday kicked off with a cracker push session, followed by pull on Tuesday and legs yesterday. I had an absolutely brutal session with a mate yesterday that had us both riding the vomit-tron roller coaster and dry-reaching our way to the finish line. Ended up crashing for the rest of the day, and I’m definitely feeling some carry-over fatigue heading into today’s shoulders and calves session.

Life has been a bit of a roller coaster lately, so I’ve been focusing on the things I can control... my training routine, nutrition, mindset, and quality time with family.

I’ve also been dealing with an extremely frustrating ongoing battle with tennis elbow. I’ve been working around the injury as best I can, and there has been gradual improvement with the incorporation of lifting straps and elbow sleeves. I’ve been utilising @CladHQ's KLOW with direct site injections over the past few months, but unfortunately without any major success. I may look at transitioning to individual peptides such as BPC-157 and TB500 and experiment further as needed.

RECENT BLOOD TEST RESULTS
I recently got my bloods done for the current cycle... 500mg Test, 600mg mast p, and 200mg primo.
I feel a bit underwhelmed by the levels of everything (particularly the free test etc.) but everything else across my markers were within range.
My consideration now will be to move into a cruise or health phase after I have my check-ups with my doc and go from there.

View attachment 230179

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW

AAS / TRT

500mg Test Cyp
600mg Mast p
200mg Primo e

HEALTH & SUPPLEMENTS
Too much to list at the moment. Will do a separate post again for my supplent intake.

TRAINING LOG


View attachment 230180View attachment 230181View attachment 230182View attachment 230183

SELF-REFLECTION

Showed up and continued the routine and healthy habbits (despite motivation and fatigue a bit low).

TOMORROW’S TARGETS

Active rest day
Macros
Yoga session

MOTIVATION THROUGH THIS...

“View attachment 230184”


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

Nice brother! A lot of detail here!

 

[Fillo Calves]

Awesome template brother

 

[Gooner_13]

TRYING OUT THIS TEMPLATE I HAVE SEEN PEOPLE USING!

CHECK IN - 14 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 93.35kg (fasted morning)
Change: (-1kg from yesterday)
Estimated BF%: 12~
Current Phase: (Recomp)

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 33mins
Resting HR: 66
BP: 133/77 (slightly elevated - much lowerr)
Sleep Quality: 8/10 (a few sleep interruptuions (11/20)
Recovery Notes: A little tired.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: Ample energy around training.
• Cravings/adherence: No cravings. 95-100% nutrition adherence.


DAILY STATUS CHECK-IN

Energy: 7/10 (bit fatigued from yesterday)
Mental State: 7/10 (under some work/life stress)
Muscle Fullness/Pump: 8/10
Motivation/Drive: 7/10
Recovery Level: 8/10
Training Readiness: 7/10

Injury: Tennis elbow


DAILY JOURNAL

Had a solid training week so far. Monday kicked off with a cracker push session, followed by pull on Tuesday and legs yesterday. I had an absolutely brutal session with a mate yesterday that had us both riding the vomit-tron roller coaster and dry-reaching our way to the finish line. Ended up crashing for the rest of the day, and I’m definitely feeling some carry-over fatigue heading into today’s shoulders and calves session.

Life has been a bit of a roller coaster lately, so I’ve been focusing on the things I can control... my training routine, nutrition, mindset, and quality time with family.

I’ve also been dealing with an extremely frustrating ongoing battle with tennis elbow. I’ve been working around the injury as best I can, and there has been gradual improvement with the incorporation of lifting straps and elbow sleeves. I’ve been utilising @CladHQ's KLOW with direct site injections over the past few months, but unfortunately without any major success. I may look at transitioning to individual peptides such as BPC-157 and TB500 and experiment further as needed.

RECENT BLOOD TEST RESULTS
I recently got my bloods done for the current cycle... 500mg Test, 600mg mast p, and 200mg primo.
I feel a bit underwhelmed by the levels of everything (particularly the free test etc.) but everything else across my markers were within range.
My consideration now will be to move into a cruise or health phase after I have my check-ups with my doc and go from there.

View attachment 230179

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW

AAS / TRT

500mg Test Cyp
600mg Mast p
200mg Primo e

HEALTH & SUPPLEMENTS
Too much to list at the moment. Will do a separate post again for my supplent intake.

TRAINING LOG


View attachment 230180View attachment 230181View attachment 230182View attachment 230183

SELF-REFLECTION

Showed up and continued the routine and healthy habbits (despite motivation and fatigue a bit low).

TOMORROW’S TARGETS

Active rest day
Macros
Yoga session

MOTIVATION THROUGH THIS...

“View attachment 230184”


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

Hey Brother I feel you with the elbow. I've had an ongoing one now since Feb. It's definitely got a lot better. Besides running BPC and TB @CladHQ of course... I also have seen a physio once a week and got dry needling done. It's helped a lot. Also now concentrate on isometric holds in some warm ups used the J3U video from YouTube. My coach was all over it.

Hopefully if you haven't tried any of them yet, you can give some of them a go. As I know you'd be like me and resting isn't really an option haha.

 

[gar71]

TRYING OUT THIS TEMPLATE I HAVE SEEN PEOPLE USING!

CHECK IN - 14 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 93.35kg (fasted morning)
Change: (-1kg from yesterday)
Estimated BF%: 12~
Current Phase: (Recomp)

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 33mins
Resting HR: 66
BP: 133/77 (slightly elevated - much lowerr)
Sleep Quality: 8/10 (a few sleep interruptuions (11/20)
Recovery Notes: A little tired.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: Ample energy around training.
• Cravings/adherence: No cravings. 95-100% nutrition adherence.


DAILY STATUS CHECK-IN

Energy: 7/10 (bit fatigued from yesterday)
Mental State: 7/10 (under some work/life stress)
Muscle Fullness/Pump: 8/10
Motivation/Drive: 7/10
Recovery Level: 8/10
Training Readiness: 7/10

Injury: Tennis elbow


DAILY JOURNAL

Had a solid training week so far. Monday kicked off with a cracker push session, followed by pull on Tuesday and legs yesterday. I had an absolutely brutal session with a mate yesterday that had us both riding the vomit-tron roller coaster and dry-reaching our way to the finish line. Ended up crashing for the rest of the day, and I’m definitely feeling some carry-over fatigue heading into today’s shoulders and calves session.

Life has been a bit of a roller coaster lately, so I’ve been focusing on the things I can control... my training routine, nutrition, mindset, and quality time with family.

I’ve also been dealing with an extremely frustrating ongoing battle with tennis elbow. I’ve been working around the injury as best I can, and there has been gradual improvement with the incorporation of lifting straps and elbow sleeves. I’ve been utilising @CladHQ's KLOW with direct site injections over the past few months, but unfortunately without any major success. I may look at transitioning to individual peptides such as BPC-157 and TB500 and experiment further as needed.

RECENT BLOOD TEST RESULTS
I recently got my bloods done for the current cycle... 500mg Test, 600mg mast p, and 200mg primo.
I feel a bit underwhelmed by the levels of everything (particularly the free test etc.) but everything else across my markers were within range.
My consideration now will be to move into a cruise or health phase after I have my check-ups with my doc and go from there.

View attachment 230179

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW

AAS / TRT

500mg Test Cyp
600mg Mast p
200mg Primo e

HEALTH & SUPPLEMENTS
Too much to list at the moment. Will do a separate post again for my supplent intake.

TRAINING LOG


View attachment 230180View attachment 230181View attachment 230182View attachment 230183

SELF-REFLECTION

Showed up and continued the routine and healthy habbits (despite motivation and fatigue a bit low).

TOMORROW’S TARGETS

Active rest day
Macros
Yoga session

MOTIVATION THROUGH THIS...

“View attachment 230184”


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

Great update, the template is mint, I’ll just follow you over here now

 

[Ulter]

Me neither. I hate it, but i love it.

That's how it is in life.

 

[ceo]

Thank you mate! Goals are on track!

Bro, you are the man. Keep it up. That iron training that you're doing is paying off.

 

[Sheshredz]

Awesome formatting!

 

[roguepineapple]

Nice brother! A lot of detail here!

Thank you mate.

Awesome template brother

Makes things really easy for sure!

Hey Brother I feel you with the elbow. I've had an ongoing one now since Feb. It's definitely got a lot better. Besides running BPC and TB @CladHQ of course... I also have seen a physio once a week and got dry needling done. It's helped a lot. Also now concentrate on isometric holds in some warm ups used the J3U video from YouTube. My coach was all over it.

Hopefully if you haven't tried any of them yet, you can give some of them a go. As I know you'd be like me and resting isn't really an option haha.

Ah man! It’s been super frustrating! The start of this week has seen some improvement though, until I decided to give some flat bench press a go (bad idea) hahaha. Will have to look into that dry needling though! Agree on the isometric holds etc. makes all the difference when properly warmed up.
Definitely contest day for me hhahaha I go stir crazy!

Great update, the template is mint, I’ll just follow you over here now

Hahaha. Thank you mate.

Bro, you are the man. Keep it up. That iron training that you're doing is paying off.

Boom! Thanks mate

Awesome formatting!

Hehee.

 

[roguepineapple]

CHECK IN - 18 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 92.85kg (fasted morning)
Change: 1kg down from last check-in
Estimated BF%: 12~
Current Phase: (Recomp)

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 8hrs 19mins
Resting HR: 69
BP: 120/73
Sleep Quality: 9/10
Recovery Notes: Well rested. Sleep scores for the past 5 nights have been well into the high 90’s! Sleep average for last week was 8hrs.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: Ample energy around training.
• Cravings/adherence: No cravings. 95-100% nutrition adherence.


WEEKLY STATUS CHECK-IN

Energy: 10/10
Mental State: 9/10 (Well rested and energised for a new week)
Muscle Fullness/Pump: 7/10 (flat)
Motivation/Drive: 10/10
Recovery Level: 8/10
Training Readiness: 10/10

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves).


DAILY JOURNAL

Made some solid headway with my tennis elbow injury. Focused on support aids, exercise adaptation, and injury prevention last week… also reduced volume across a number of my workouts which seems to be improving things more significantly. I will be transitioning to individual peptides such as BPC-157 and TB500 and will most likely run a high dose of each for two weeks and once saturated, reduce to maintenance etc.

Family and I managed a good 2km run yesterday, which was pretty chill. Have been battling some stupid compartment syndrome in the calves - so could only manage a zone two session.

Fast forward to today… I had an amazing chest and ab session with some heavy weights moved across all exercises… feeling a bit different now as I have dropped back down to a cruise (trt only) for the next 4-6 weeks to re-establish baselines and focus on some endurance training (as well as working to mitigate any ongoing issues with my calves).

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW - switching to BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

TRAINING LOG

Chest and Abdominals

Barbell Bench Press

• Set 1 — 25 × 60 kg
• Set 2 — 10 × 100 kg

Smith incline chest press

• Set 1 — 12 × 40 kg
• Set 2 — 10 × 80 kg
• Set 3 — 6 × 100 kg

Plate-Loaded Incline Machine Seated Chest Press

• Set 1 — 10 × 40 kg
• Set 2 — 10 × 90 kg
• Set 3 — 7 × 110 kg

Dumbbell Incline Bench Chest Fly

• Set 1 — 10 × 20 kg
• Set 2 — 6 × 25 kg
• Set 3 — 6 × 25 kg

Lateral cable raise machine

• Set 1 — 10 × 18 kg
• Set 2 — 10 × 27 kg
• Set 3 — 7 × 31.5 kg

Hammer strength mts shoulder press

• Set 1 — 10 × 30 kg
• Set 2 — 8 × 70 kg
• Set 3 — 5 × 80 kg
• Set 4 — 2 × 100 kg

Cable Straight Bar Tricep Pushdown

• Set 1 — 20 × 49.5 kg
• Set 2 — 16 × 54 kg
• Set 3 — 16 × 58.5 kg

Cable Rope Overhead Tricep Extension

• Set 1 — 12 × 27 kg
• Set 2 — 15 × 27 kg
• Set 3 — 15 × 27 kg

Cable Kneeling Crunch

• Set 1 — 20 × 49.5 kg
• Set 2 — 20 × 49.5 kg
• Set 3 — 20 × 49.5 kg

Plate Weighted Crunch

• 15kg plate - 3 sets x 20

SELF-REFLECTION

Nutrition and training 10/10 today. Focus to continue rehabbing injuries and managing expectations.

TOMORROW’S TARGETS

Run
Macros
HIIT on assault bike

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

 

[LevButlerov]

CHECK IN - 18 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 92.85kg (fasted morning)
Change: 1kg down from last check-in
Estimated BF%: 12~
Current Phase: (Recomp)

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 8hrs 19mins
Resting HR: 69
BP: 120/73
Sleep Quality: 9/10
Recovery Notes: Well rested. Sleep scores for the past 5 nights have been well into the high 90’s! Sleep average for last week was 8hrs.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: Ample energy around training.
• Cravings/adherence: No cravings. 95-100% nutrition adherence.


WEEKLY STATUS CHECK-IN

Energy: 10/10
Mental State: 9/10 (Well rested and energised for a new week)
Muscle Fullness/Pump: 7/10 (flat)
Motivation/Drive: 10/10
Recovery Level: 8/10
Training Readiness: 10/10

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves).


DAILY JOURNAL

Made some solid headway with my tennis elbow injury. Focused on support aids, exercise adaptation, and injury prevention last week… also reduced volume across a number of my workouts which seems to be improving things more significantly. I will be transitioning to individual peptides such as BPC-157 and TB500 and will most likely run a high dose of each for two weeks and once saturated, reduce to maintenance etc.

Family and I managed a good 2km run yesterday, which was pretty chill. Have been battling some stupid compartment syndrome in the calves - so could only manage a zone two session.

Fast forward to today… I had an amazing chest and ab session with some heavy weights moved across all exercises… feeling a bit different now as I have dropped back down to a cruise (trt only) for the next 4-6 weeks to re-establish baselines and focus on some endurance training (as well as working to mitigate any ongoing issues with my calves).

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW - switching to BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

TRAINING LOG

Chest and Abdominals

Barbell Bench Press

• Set 1 — 25 × 60 kg
• Set 2 — 10 × 100 kg

Smith incline chest press

• Set 1 — 12 × 40 kg
• Set 2 — 10 × 80 kg
• Set 3 — 6 × 100 kg

Plate-Loaded Incline Machine Seated Chest Press

• Set 1 — 10 × 40 kg
• Set 2 — 10 × 90 kg
• Set 3 — 7 × 110 kg

Dumbbell Incline Bench Chest Fly

• Set 1 — 10 × 20 kg
• Set 2 — 6 × 25 kg
• Set 3 — 6 × 25 kg

Lateral cable raise machine

• Set 1 — 10 × 18 kg
• Set 2 — 10 × 27 kg
• Set 3 — 7 × 31.5 kg

Hammer strength mts shoulder press

• Set 1 — 10 × 30 kg
• Set 2 — 8 × 70 kg
• Set 3 — 5 × 80 kg
• Set 4 — 2 × 100 kg

Cable Straight Bar Tricep Pushdown

• Set 1 — 20 × 49.5 kg
• Set 2 — 16 × 54 kg
• Set 3 — 16 × 58.5 kg

Cable Rope Overhead Tricep Extension

• Set 1 — 12 × 27 kg
• Set 2 — 15 × 27 kg
• Set 3 — 15 × 27 kg

Cable Kneeling Crunch

• Set 1 — 20 × 49.5 kg
• Set 2 — 20 × 49.5 kg
• Set 3 — 20 × 49.5 kg

Plate Weighted Crunch

• 15kg plate - 3 sets x 20

SELF-REFLECTION

Nutrition and training 10/10 today. Focus to continue rehabbing injuries and managing expectations.

TOMORROW’S TARGETS

Run
Macros
HIIT on assault bike

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

tennis elbow is the worst one hard to lift and those sharp pains!

strong incline smith 100s!

 

[roguepineapple]

tennis elbow is the worst one hard to lift and those sharp pains!

strong incline smith 100s!

Thanks mate! Well rested which definitely helps speed up recovery! This is probably the worst tennis elbow I have had to get through in a long time. But it is improving - which is the main thing!

 

[LevButlerov]

Thanks mate! Well rested which definitely helps speed up recovery! This is probably the worst tennis elbow I have had to get through in a long time. But it is improving - which is the main thing!

you try to pin bpc/tb closer to elbow?

 

[roguepineapple]

you try to pin bpc/tb closer to elbow?

I’ve been doing that with Klow. But am switching to the individual peptides once I have finished my Klow. Hopefully, doing high doses of BPC and tb will help

 

[LevButlerov]

I’ve been doing that with Klow. But am switching to the individual peptides once I have finished my Klow. Hopefully, doing high doses of BPC and tb will help

lets see if it helps

 

[rizzlekdizzle]

Tennis elbow is a bitch, but pinning KLOW just on my stomach has kept it at bay

 

[roguepineapple]

Tennis elbow is a bitch, but pinning KLOW just on my stomach has kept it at bay

Honestly, gayer than AIDS.

 

[roguepineapple]

CHECK IN - 19 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 91.35kg (fasted morning)
Change: 1.5kg down from yesterday
Estimated BF%: 12~
Fasting Blood Glucose: 4.3 nmol/L
Current Phase: (Recomp)

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 23mins
Resting HR: 69
BP: 122/77
Sleep Quality: 7/10
Recovery Notes: Woke up quite fatigued today. Major weight fluctuations over the past few days... probably the adjustment of my hormone levels (dropped to TRT).

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: Ample energy around training.
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

DAILY CHECK-IN

Energy: 6/10
Mental State: 6/10
Muscle Fullness/Pump: 6/10 (flat)
Motivation/Drive: 7/10
Recovery Level: 6/10
Training Readiness: 6/10

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves).

DAILY JOURNAL

Pull session today... and what a crazy 24-hour turnaround... felt massively fatigued this morning with my workout being a huge struggle to get through. Have had some massive weight fluctuations over the past week (given the drop in androgens to "NATTY" levels haahah (TRT). So there is obviously a decrease in water and glycogen stores, which is causing the huge swings. Will closely monitor this after a few weeks when my weight stabilises - before making any adjustments to my nutrition. Pretty sure my current macros are my true maintenance level.

After my gym session this morning, the rest of the day was pretty much a write-off. Seriously fatigued and was absolutely zonked. Hoping tomorrow will be a better day after so much-needed ZZZZzzzz's.

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW - switching to BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

TRAINING LOG

PULL SESSION

Exercise	Sets	Reps	Weight
Cable Straight Arm Lat Pulldown	1	20	40.5kg
	2	12	49.5kg
	3	10	67.5kg
	4	6	81kg
Dumbbell Single Arm Row	1	12	32.5kg
	2	10	45kg
	3	8	50kg
	4	6	50kg
Cable Seated Row	1	10	63kg
	2	10	81kg
	3	10	90kg
Wide Grip Lat Pulldown	1	20	40.5kg
	2	20	49.5kg
MTS High Row	1	12	40.8kg
	2	12	49.9kg
	3	10	54.4kg
Machine Preacher Curl	1	15	31.5kg
	2	13	36kg
	3	10	40.5kg

Metric	Result
Duration	1hr 31min
Total Calories	646 kcal
Active Calories	511 kcal
Avg Heart Rate	77 bpm
Max Heart Rate	127 bpm
Exercises	6

SELF-REFLECTION

Nutrition was 10/10 today, training could have been much better... but I should be more realistic about my current capacity after dropping to TRT levels. Didn't manage to do my HIIT or run today, so will make this a focus tomorrow (based on how I feel).

TOMORROW’S TARGETS

Steps

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

 

[LevButlerov]

CHECK IN - 19 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 91.35kg (fasted morning)
Change: 1.5kg down from yesterday
Estimated BF%: 12~
Fasting Blood Glucose: 4.3 nmol/L
Current Phase: (Recomp)

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 23mins
Resting HR: 69
BP: 122/77
Sleep Quality: 7/10
Recovery Notes: Woke up quite fatigued today. Major weight fluctuations over the past few days... probably the adjustment of my hormone levels (dropped to TRT).

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: Ample energy around training.
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

DAILY CHECK-IN

Energy: 6/10
Mental State: 6/10
Muscle Fullness/Pump: 6/10 (flat)
Motivation/Drive: 7/10
Recovery Level: 6/10
Training Readiness: 6/10

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves).

DAILY JOURNAL

Pull session today... and what a crazy 24-hour turnaround... felt massively fatigued this morning with my workout being a huge struggle to get through. Have had some massive weight fluctuations over the past week (given the drop in androgens to "NATTY" levels haahah (TRT). So there is obviously a decrease in water and glycogen stores, which is causing the huge swings. Will closely monitor this after a few weeks when my weight stabilises - before making any adjustments to my nutrition. Pretty sure my current macros are my true maintenance level.

After my gym session this morning, the rest of the day was pretty much a write-off. Seriously fatigued and was absolutely zonked. Hoping tomorrow will be a better day after so much-needed ZZZZzzzz's.

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW - switching to BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

TRAINING LOG

PULL SESSION

Exercise	Sets	Reps	Weight
Cable Straight Arm Lat Pulldown	1	20	40.5kg
	2	12	49.5kg
	3	10	67.5kg
	4	6	81kg
Dumbbell Single Arm Row	1	12	32.5kg
	2	10	45kg
	3	8	50kg
	4	6	50kg
Cable Seated Row	1	10	63kg
	2	10	81kg
	3	10	90kg
Wide Grip Lat Pulldown	1	20	40.5kg
	2	20	49.5kg
MTS High Row	1	12	40.8kg
	2	12	49.9kg
	3	10	54.4kg
Machine Preacher Curl	1	15	31.5kg
	2	13	36kg
	3	10	40.5kg

Metric	Result
Duration	1hr 31min
Total Calories	646 kcal
Active Calories	511 kcal
Avg Heart Rate	77 bpm
Max Heart Rate	127 bpm
Exercises	6

SELF-REFLECTION

Nutrition was 10/10 today, training could have been much better... but I should be more realistic about my current capacity after dropping to TRT levels. Didn't manage to do my HIIT or run today, so will make this a focus tomorrow (based on how I feel).

TOMORROW’S TARGETS

Steps

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

good reps on training lat pulls are a win would be good to have pull ups right after

 

[roguepineapple]

good reps on training lat pulls are a win would be good to have pull ups right after

I love pull ups! But not with my tennis elbow unfortunately! Chin-ups actually caused this injury… as I was challenging one of my kids to a chin-up comp. Needless to say, neither one of us backed down and ended up calling it a draw after 30mins of back and forth chin-ups (I go, you go). Now that I think of it, the chin-ups weren’t the issue, my ego was.

 

[LevButlerov]

I love pull ups! But not with my tennis elbow unfortunately! Chin-ups actually caused this injury… as I was challenging one of my kids to a chin-up comp. Needless to say, neither one of us backed down and ended up calling it a draw after 30mins of back and forth chin-ups (I go, you go). Now that I think of it, the chin-ups weren’t the issue, my ego was.

I remember you mentioned about it before, sad about the injury, careful with it please

 

[CookieBaah]

Nice looking log template,
Where'd you get this from

 

[roguepineapple]

Nice looking log template,
Where'd you get this from

Not bad ey?! I dropped your template, @Fillo Calves template, and @Thoranosaurus_flex template… into chat got and said… improve on this hahhah

 

[Fillo Calves]

Not bad ey?! I dropped your template, @Fillo Calves template, and @Thoranosaurus_flex template… into chat got and said… improve on this hahhah

Best!

 

[LH5515]

CHECK IN - 19 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 91.35kg (fasted morning)
Change: 1.5kg down from yesterday
Estimated BF%: 12~
Fasting Blood Glucose: 4.3 nmol/L
Current Phase: (Recomp)

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 23mins
Resting HR: 69
BP: 122/77
Sleep Quality: 7/10
Recovery Notes: Woke up quite fatigued today. Major weight fluctuations over the past few days... probably the adjustment of my hormone levels (dropped to TRT).

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: Ample energy around training.
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

DAILY CHECK-IN

Energy: 6/10
Mental State: 6/10
Muscle Fullness/Pump: 6/10 (flat)
Motivation/Drive: 7/10
Recovery Level: 6/10
Training Readiness: 6/10

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves).

DAILY JOURNAL

Pull session today... and what a crazy 24-hour turnaround... felt massively fatigued this morning with my workout being a huge struggle to get through. Have had some massive weight fluctuations over the past week (given the drop in androgens to "NATTY" levels haahah (TRT). So there is obviously a decrease in water and glycogen stores, which is causing the huge swings. Will closely monitor this after a few weeks when my weight stabilises - before making any adjustments to my nutrition. Pretty sure my current macros are my true maintenance level.

After my gym session this morning, the rest of the day was pretty much a write-off. Seriously fatigued and was absolutely zonked. Hoping tomorrow will be a better day after so much-needed ZZZZzzzz's.

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW - switching to BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

TRAINING LOG

PULL SESSION

Exercise	Sets	Reps	Weight
Cable Straight Arm Lat Pulldown	1	20	40.5kg
	2	12	49.5kg
	3	10	67.5kg
	4	6	81kg
Dumbbell Single Arm Row	1	12	32.5kg
	2	10	45kg
	3	8	50kg
	4	6	50kg
Cable Seated Row	1	10	63kg
	2	10	81kg
	3	10	90kg
Wide Grip Lat Pulldown	1	20	40.5kg
	2	20	49.5kg
MTS High Row	1	12	40.8kg
	2	12	49.9kg
	3	10	54.4kg
Machine Preacher Curl	1	15	31.5kg
	2	13	36kg
	3	10	40.5kg

Metric	Result
Duration	1hr 31min
Total Calories	646 kcal
Active Calories	511 kcal
Avg Heart Rate	77 bpm
Max Heart Rate	127 bpm
Exercises	6

SELF-REFLECTION

Nutrition was 10/10 today, training could have been much better... but I should be more realistic about my current capacity after dropping to TRT levels. Didn't manage to do my HIIT or run today, so will make this a focus tomorrow (based on how I feel).

TOMORROW’S TARGETS

Steps

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

Massive update brother. Love the self reflection and transparency

 

[gar71]

CHECK IN - 19 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 91.35kg (fasted morning)
Change: 1.5kg down from yesterday
Estimated BF%: 12~
Fasting Blood Glucose: 4.3 nmol/L
Current Phase: (Recomp)

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 23mins
Resting HR: 69
BP: 122/77
Sleep Quality: 7/10
Recovery Notes: Woke up quite fatigued today. Major weight fluctuations over the past few days... probably the adjustment of my hormone levels (dropped to TRT).

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: Ample energy around training.
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

DAILY CHECK-IN

Energy: 6/10
Mental State: 6/10
Muscle Fullness/Pump: 6/10 (flat)
Motivation/Drive: 7/10
Recovery Level: 6/10
Training Readiness: 6/10

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves).

DAILY JOURNAL

Pull session today... and what a crazy 24-hour turnaround... felt massively fatigued this morning with my workout being a huge struggle to get through. Have had some massive weight fluctuations over the past week (given the drop in androgens to "NATTY" levels haahah (TRT). So there is obviously a decrease in water and glycogen stores, which is causing the huge swings. Will closely monitor this after a few weeks when my weight stabilises - before making any adjustments to my nutrition. Pretty sure my current macros are my true maintenance level.

After my gym session this morning, the rest of the day was pretty much a write-off. Seriously fatigued and was absolutely zonked. Hoping tomorrow will be a better day after so much-needed ZZZZzzzz's.

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW - switching to BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

TRAINING LOG

PULL SESSION

Exercise	Sets	Reps	Weight
Cable Straight Arm Lat Pulldown	1	20	40.5kg
	2	12	49.5kg
	3	10	67.5kg
	4	6	81kg
Dumbbell Single Arm Row	1	12	32.5kg
	2	10	45kg
	3	8	50kg
	4	6	50kg
Cable Seated Row	1	10	63kg
	2	10	81kg
	3	10	90kg
Wide Grip Lat Pulldown	1	20	40.5kg
	2	20	49.5kg
MTS High Row	1	12	40.8kg
	2	12	49.9kg
	3	10	54.4kg
Machine Preacher Curl	1	15	31.5kg
	2	13	36kg
	3	10	40.5kg

Metric	Result
Duration	1hr 31min
Total Calories	646 kcal
Active Calories	511 kcal
Avg Heart Rate	77 bpm
Max Heart Rate	127 bpm
Exercises	6

SELF-REFLECTION

Nutrition was 10/10 today, training could have been much better... but I should be more realistic about my current capacity after dropping to TRT levels. Didn't manage to do my HIIT or run today, so will make this a focus tomorrow (based on how I feel).

TOMORROW’S TARGETS

Steps

Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

Great update brother, the combo template is killer

 

[roguepineapple]

CHECK IN - 21 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.8kg (fasted morning)
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 8hrs 17mins
Resting HR: 59
BP: 125/75
Sleep Quality: 9/10
Recovery Notes: Better night's sleep.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: (REST DAY)
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves).

DAILY JOURNAL

I had a pretty big leg session yesterday (Split 1 - quad focus), and I felt a bit out of sorts. I have definitely been having an off week - almost as if my immune system is fighting something. Still had a quality session, but it certainly knocked me for six afterwards. I woke up this morning after having some quality ZZZzzz's, and decided to have a rest day to continue managing my underlying fatigue. It was my oldest's birthday as well, so we spent the day celebrating him entering his teenage years - what a milestone!


PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU > decreasing to 4IU after bloods next week.
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW - switching to BPC & TB500

TOUCHDOWN of recent order through @CladHQ. Once I finish up with my Klow, I'll be high-dosing BPC/TB to try and speed up my recovery.

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

TRAINING LOG (YESTERDAY)

Knees were a bit sore during this session...

Exercise	Sets	Reps	Weight
Barbell Back Squat	1	10	60kg
	2	8	100kg
	3	4	100kg
Reverse V Squat	1	12	80kg
	2	12	120kg
	3	10	170kg
	4	9	200kg
Leg Extension (slow and controlled - 3sec up/down with a pause at full contraction	1	15	50kg
	2	15	50kg
	3	15	50kg
Landmine Step-Through Lunge	1	10	20kg
	2	10	30kg
	3	8	40kg
Hanging Leg Raise (toes to bar)	1	10	Bodyweight
	2	10	Bodyweight
	3	10	Bodyweight
V Tuck sit-up	1	10	Bodyweight
	2	10	Bodyweight
	3	10	Bodyweight

TOMORROW’S TARGETS

Leg split #2
Steps/hike


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

 

[roguepineapple]

Massive update brother. Love the self reflection and transparency

Thank you brother!

Great update brother, the combo template is killer

Thank you mate!

 

[gar71]

CHECK IN - 21 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.8kg (fasted morning)
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 8hrs 17mins
Resting HR: 59
BP: 125/75
Sleep Quality: 9/10
Recovery Notes: Better night's sleep.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: (REST DAY)
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves).

DAILY JOURNAL

I had a pretty big leg session yesterday (Split 1 - quad focus), and I felt a bit out of sorts. I have definitely been having an off week - almost as if my immune system is fighting something. Still had a quality session, but it certainly knocked me for six afterwards. I woke up this morning after having some quality ZZZzzz's, and decided to have a rest day to continue managing my underlying fatigue. It was my oldest's birthday as well, so we spent the day celebrating him entering his teenage years - what a milestone!


PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU > decreasing to 4IU after bloods next week.
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW - switching to BPC & TB500

TOUCHDOWN of recent order through @CladHQ. Once I finish up with my Klow, I'll be high-dosing BPC/TB to try and speed up my recovery.

View attachment 234436

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

TRAINING LOG (YESTERDAY)

Knees were a bit sore during this session...

Exercise	Sets	Reps	Weight
Barbell Back Squat	1	10	60kg
	2	8	100kg
	3	4	100kg
Reverse V Squat	1	12	80kg
	2	12	120kg
	3	10	170kg
	4	9	200kg
Leg Extension (slow and controlled - 3sec up/down with a pause at full contraction	1	15	50kg
	2	15	50kg
	3	15	50kg
Landmine Step-Through Lunge	1	10	20kg
	2	10	30kg
	3	8	40kg
Hanging Leg Raise (toes to bar)	1	10	Bodyweight
	2	10	Bodyweight
	3	10	Bodyweight
V Tuck sit-up	1	10	Bodyweight
	2	10	Bodyweight
	3	10	Bodyweight

View attachment 234439View attachment 234438


TOMORROW’S TARGETS

Leg split #2
Steps/hike


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

Great update, fairly solid leg session yesterday brother, moving some weight Also congrats to the young fella and nice TD from @CladHQ And I hope you feel a bit better soon !!!

 

[roguepineapple]

Great update, fairly solid leg session yesterday brother, moving some weight Also congrats to the young fella and nice TD from @CladHQ And I hope you feel a bit better soon !!!

Thanks, mate! As much as I feel like i'm missing out on training... gotta give the body some time to recover and get over things after many months of putting it under stress etc. and thank you for the well wishes.

 

[Fillo Calves]

CHECK IN - 21 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.8kg (fasted morning)
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 8hrs 17mins
Resting HR: 59
BP: 125/75
Sleep Quality: 9/10
Recovery Notes: Better night's sleep.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: (REST DAY)
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves).

DAILY JOURNAL

I had a pretty big leg session yesterday (Split 1 - quad focus), and I felt a bit out of sorts. I have definitely been having an off week - almost as if my immune system is fighting something. Still had a quality session, but it certainly knocked me for six afterwards. I woke up this morning after having some quality ZZZzzz's, and decided to have a rest day to continue managing my underlying fatigue. It was my oldest's birthday as well, so we spent the day celebrating him entering his teenage years - what a milestone!


PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU > decreasing to 4IU after bloods next week.
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW - switching to BPC & TB500

TOUCHDOWN of recent order through @CladHQ. Once I finish up with my Klow, I'll be high-dosing BPC/TB to try and speed up my recovery.

View attachment 234436

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

TRAINING LOG (YESTERDAY)

Knees were a bit sore during this session...

Exercise	Sets	Reps	Weight
Barbell Back Squat	1	10	60kg
	2	8	100kg
	3	4	100kg
Reverse V Squat	1	12	80kg
	2	12	120kg
	3	10	170kg
	4	9	200kg
Leg Extension (slow and controlled - 3sec up/down with a pause at full contraction	1	15	50kg
	2	15	50kg
	3	15	50kg
Landmine Step-Through Lunge	1	10	20kg
	2	10	30kg
	3	8	40kg
Hanging Leg Raise (toes to bar)	1	10	Bodyweight
	2	10	Bodyweight
	3	10	Bodyweight
V Tuck sit-up	1	10	Bodyweight
	2	10	Bodyweight
	3	10	Bodyweight

View attachment 234439View attachment 234438


TOMORROW’S TARGETS

Leg split #2
Steps/hike


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

Nice squat brother

Are you site specific when using bpc for the elbow and have you tried on of the elastoplast Velcro bands for it?

 

[gar71]

Thanks, mate! As much as I feel like i'm missing out on training... gotta give the body some time to recover and get over things after many months of putting it under stress etc. and thank you for the well wishes.

 

[roguepineapple]

Nice squat brother

Are you site specific when using bpc for the elbow and have you tried on of the elastoplast Velcro bands for it?

I have been using KLOW for a little while now... focused on injections near the elbow (forearm) etc. But I think I will need to increase the BPC/TB side of things to make any worthwhile progress.

I haven't used the velcro bands, but the SBD elbow/forearm sleeves have been a lifesaver during my training days.

 

[Fillo Calves]

I have been using KLOW for a little while now... focused on injections near the elbow (forearm) etc. But I think I will need to increase the BPC/TB side of things to make any worthwhile progress.

I haven't used the velcro bands, but the SBD elbow/forearm sleeves have been a lifesaver during my training days.

Yea I did the same spot man if was awkward using a clothes peg to get the skin

I used one of these for abit. Went from not being able to really do DB laterals to being able to again. Luckily found a decent physio that plucks a few things in the area and it goes.

 

[roguepineapple]

Yea I did the same spot man if was awkward using a clothes peg to get the skin

I used one of these for abit. Went from not being able to really do DB laterals to being able to again. Luckily found a decent physio that plucks a few things in the area and it goes.

Hahahaah! Clothes pin is a good one hahaha. I just get the Mrs to do it for me lol.

I’ll check out the Velcro wrap for sure! Thanks for the rec bro.

 

[LevButlerov]

CHECK IN - 21 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.8kg (fasted morning)
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 8hrs 17mins
Resting HR: 59
BP: 125/75
Sleep Quality: 9/10
Recovery Notes: Better night's sleep.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: (REST DAY)
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves).

DAILY JOURNAL

I had a pretty big leg session yesterday (Split 1 - quad focus), and I felt a bit out of sorts. I have definitely been having an off week - almost as if my immune system is fighting something. Still had a quality session, but it certainly knocked me for six afterwards. I woke up this morning after having some quality ZZZzzz's, and decided to have a rest day to continue managing my underlying fatigue. It was my oldest's birthday as well, so we spent the day celebrating him entering his teenage years - what a milestone!


PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 6IU > decreasing to 4IU after bloods next week.
• GLP-3: Reta 1mg per week
• Recovery peptides: KLOW - switching to BPC & TB500

TOUCHDOWN of recent order through @CladHQ. Once I finish up with my Klow, I'll be high-dosing BPC/TB to try and speed up my recovery.

View attachment 234436

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

TRAINING LOG (YESTERDAY)

Knees were a bit sore during this session...

Exercise	Sets	Reps	Weight
Barbell Back Squat	1	10	60kg
	2	8	100kg
	3	4	100kg
Reverse V Squat	1	12	80kg
	2	12	120kg
	3	10	170kg
	4	9	200kg
Leg Extension (slow and controlled - 3sec up/down with a pause at full contraction	1	15	50kg
	2	15	50kg
	3	15	50kg
Landmine Step-Through Lunge	1	10	20kg
	2	10	30kg
	3	8	40kg
Hanging Leg Raise (toes to bar)	1	10	Bodyweight
	2	10	Bodyweight
	3	10	Bodyweight
V Tuck sit-up	1	10	Bodyweight
	2	10	Bodyweight
	3	10	Bodyweight

View attachment 234439View attachment 234438


TOMORROW’S TARGETS

Leg split #2
Steps/hike


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

nice TDs really deep squat there 100s easy there @roguepineapple

 

[roguepineapple]

CHECK IN - 26 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.5kg (fasted morning)
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 8hrs
Resting HR: 58
BP: 111/83
Sleep Quality: 9/10
Recovery Notes: Sleep has been amazing this past week. I have been scoring well into the high 90's. Had a 99 sleep score the other night... and wondering why the hell I can't seem to achieve the elusive 100% hahaah... can anyone?

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: HIGH
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves) - IMPROVED dramatically.

DAILY JOURNAL

Had an awesome start to the week yesterday with a solid push session. Today's routine saw me changing things up with my legs. I have gone back to doing two leg splits throughout the week to mitigate fatigue and improve recovery. So Tuesday focuses on a more quad-dominant routine, with Friday being hamstring/glute focused. I trained really hard today and left nothing in reserve - once again, riding the Vomatron 2000 hahaha.

On a side note, forearm/tennis elbow (L) is still being managed. Have commenced using BPC/TB separately now - in order to control the dosages of each. Still early days, but hopefully with ongoing physio and support aids, this 4-month injury will finally disappear.
Calves have also improved since lowering AAS and doing physio for the past few weeks. I ran a beep test and managed to hit 9.0 with 70-80% max effort. Didn't want to push to 100% as I still want to allow my calves to heal completely. But I hope to hit a 10 by early June.

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 4IU
• GLP-3: Reta 1mg per week
• Recovery peptides: BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

TRAINING LOG (LEGS #1)

Exercise	Sets x Reps	Weight
Barbell Back Squat (60-70%)	Set 1: 6 reps	60kg
	Set 2: 6 reps	100kg
	Set 3: 6 reps	100kg
	Set 4: 6 reps	100kg
Reverse V Squat	Set 1: 12 reps	80kg
	Set 2: 12 reps	120kg
	Set 3: 12 reps	170kg
Split Squat (V Squat) - slow controlled	Set 1: 10 reps	40kg
	Set 2: 10 reps	40kg
	Set 3: 10 reps	40kg
Occlusion Leg Extensions (3-sec cad)	Set 1: 12 reps	50kg
	Set 2: 12 reps	70kg
	Set 3: 12 reps	90kg
Dumbbell Walking Lunges	Set 1: 20 reps	20kg
	Set 2: 20 reps	20kg
	Set 3: 20 reps	20kg
Dumbbell B-Stance Goblet Squat (Finisher)	Set 1: 10 reps	40kg
	Set 2: 10 reps	45kg

TOMORROW’S TARGETS

Pull day
HIIT session on Assault Bike


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

 

[Fillo Calves]

The 100% sleep score PB

 

[roguepineapple]

The 100% sleep score PB

Apple Watch sleep scores are pretty basic… but apparently… on a Garmin, the sleep score awards a unicorn badge hahaha.

 

[Fillo Calves]

Apple Watch sleep scores are pretty basic… but apparently… on a Garmin, the sleep score awards a unicorn badge hahaha.

Ahhh so there's sleep scores and then there's sleep scores

 

[LevButlerov]

CHECK IN - 26 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.5kg (fasted morning)
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 8hrs
Resting HR: 58
BP: 111/83
Sleep Quality: 9/10
Recovery Notes: Sleep has been amazing this past week. I have been scoring well into the high 90's. Had a 99 sleep score the other night... and wondering why the hell I can't seem to achieve the elusive 100% hahaah... can anyone?

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: HIGH
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves) - IMPROVED dramatically.

DAILY JOURNAL

Had an awesome start to the week yesterday with a solid push session. Today's routine saw me changing things up with my legs. I have gone back to doing two leg splits throughout the week to mitigate fatigue and improve recovery. So Tuesday focuses on a more quad-dominant routine, with Friday being hamstring/glute focused. I trained really hard today and left nothing in reserve - once again, riding the Vomatron 2000 hahaha.

On a side note, forearm/tennis elbow (L) is still being managed. Have commenced using BPC/TB separately now - in order to control the dosages of each. Still early days, but hopefully with ongoing physio and support aids, this 4-month injury will finally disappear.
Calves have also improved since lowering AAS and doing physio for the past few weeks. I ran a beep test and managed to hit 9.0 with 70-80% max effort. Didn't want to push to 100% as I still want to allow my calves to heal completely. But I hope to hit a 10 by early June.

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 4IU
• GLP-3: Reta 1mg per week
• Recovery peptides: BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

TRAINING LOG (LEGS #1)

Exercise	Sets x Reps	Weight
Barbell Back Squat (60-70%)	Set 1: 6 reps	60kg
	Set 2: 6 reps	100kg
	Set 3: 6 reps	100kg
	Set 4: 6 reps	100kg
Reverse V Squat	Set 1: 12 reps	80kg
	Set 2: 12 reps	120kg
	Set 3: 12 reps	170kg
Split Squat (V Squat) - slow controlled	Set 1: 10 reps	40kg
	Set 2: 10 reps	40kg
	Set 3: 10 reps	40kg
Occlusion Leg Extensions (3-sec cad)	Set 1: 12 reps	50kg
	Set 2: 12 reps	70kg
	Set 3: 12 reps	90kg
Dumbbell Walking Lunges	Set 1: 20 reps	20kg
	Set 2: 20 reps	20kg
	Set 3: 20 reps	20kg
Dumbbell B-Stance Goblet Squat (Finisher)	Set 1: 10 reps	40kg
	Set 2: 10 reps	45kg

TOMORROW’S TARGETS

Pull day
HIIT session on Assault Bike


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

forearm/tennis elbow how bad is it? or you're ok with it?
100 squat is what I love!

 

[roguepineapple]

forearm/tennis elbow how bad is it? or you're ok with it?
100 squat is what I love!

Probably a 5/10 on the ouchie scale. It has significantly improved, and I am still managing to work around the injury with changes to exercises and using straps, etc. Haven't been able to train arms separately though for a very long time... so I am missing that!

 

[LevButlerov]

Probably a 5/10 on the ouchie scale. It has significantly improved, and I am still managing to work around the injury with changes to exercises and using straps, etc. Haven't been able to train arms separately though for a very long time... so I am missing that!

5/10 is serious can you add some supps? glucosamine msm chondroitin and omega 3 with bpc

 

[roguepineapple]

CHECK IN - 29 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.5kg (fasted morning)
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 8.5hrs
Resting HR: 58
BP: 108/76
Sleep Quality: 10/10
Recovery Notes: Had a real solid sleep last night... no mid-sleep interruptions... absolutely DEAD once my head hit the pillow hahaah. Another 99 on the sleep score courtesy @CladHQ's GH!

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: HIGH
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves) - IMPROVED dramatically.

DAILY JOURNAL

Training has been solid all week, with my Monday - Friday sessions completed!
I have completed the following workouts across my week, with the final training sessions programmed for the weekend ahead:

• Monday - Legs Split #1 - Upper abs
• Tuesday - Push / Lower abs
• Wednesday - Pull/calves
• Thursday - XFit (1hr session)
• Friday - Legs Split #2 + calves
• Saturday - HIIT / Recovery
• Sunda - Beep test / Recovery

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 4IU
• GLP-3: Reta 1mg per week
• Recovery peptides: BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

BLOOD TEST RESULTS - 6IU GH @CladHQ

I continue to have amazing results on Clad's Gh, having conducted numerous tests previously e.g. 10IU IM delt shot 2hrs pre bloods, 4IU cycle, and 6IU previously (before dropping doses now). All my experience with Clad's Gh has been top-notch! Thank you, brother. Keep up the great work!

PREVIOUS RESULTS:

10IU IM Delt shot (bloods drawn 2hrs after injection)

IGF-1 Saturation results after 4IU course

IGF-1 Saturation results after 6IU course

TOMORROW’S TARGETS

HIIT session on Assault Bike
Yoga


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

 

[LevButlerov]

CHECK IN - 29 MAY 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.5kg (fasted morning)
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 8.5hrs
Resting HR: 58
BP: 108/76
Sleep Quality: 10/10
Recovery Notes: Had a real solid sleep last night... no mid-sleep interruptions... absolutely DEAD once my head hit the pillow hahaah. Another 99 on the sleep score courtesy @CladHQ's GH!

View attachment 239348

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: HIGH
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves) - IMPROVED dramatically.

DAILY JOURNAL

Training has been solid all week, with my Monday - Friday sessions completed!
I have completed the following workouts across my week, with the final training sessions programmed for the weekend ahead:

• Monday - Legs Split #1 - Upper abs
• Tuesday - Push / Lower abs
• Wednesday - Pull/calves
• Thursday - XFit (1hr session)
• Friday - Legs Split #2 + calves
• Saturday - HIIT / Recovery
• Sunda - Beep test / Recovery

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 4IU
• GLP-3: Reta 1mg per week
• Recovery peptides: BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

BLOOD TEST RESULTS - 6IU GH @CladHQ

I continue to have amazing results on Clad's Gh, having conducted numerous tests previously e.g. 10IU IM delt shot 2hrs pre bloods, 4IU cycle, and 6IU previously (before dropping doses now). All my experience with Clad's Gh has been top-notch! Thank you, brother. Keep up the great work!

PREVIOUS RESULTS:

10IU IM Delt shot (bloods drawn 2hrs after injection)
View attachment 239349

IGF-1 Saturation results after 4IU course
View attachment 239350

IGF-1 Saturation results after 6IU course
View attachment 239351

TOMORROW’S TARGETS

HIIT session on Assault Bike
Yoga


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

legit bloods there did you test anything else besides igf?

 

[roguepineapple]

legit bloods there did you test anything else besides igf?

Just an IGF/GH test before having to reduce my dosage down to 4IU. I have an upcoming blood test for the end of my trt phase (which will be for everything).

 

[roguepineapple]

CHECK IN - 01 JUNE 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.42kg (weekly average / fasted morning) > down from 91.26kg previous week
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 22mins
Resting HR: 55
BP: 107/84
Sleep Quality: 5/10
Recovery Notes: Poor night's sleep. Must have been the 'blue moon' wreaking havoc! Both my wife and I were well out of sorts last night... and have been feeling pretty tired all day as a result.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: HIGH
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves) - IMPROVED dramatically.

WEEKLY CHECK-IN
Last week's training and recovery were pretty dam solid! Ended up taking the weekend to recover, which was well appreciated. A recap of my routine for last week:

• Monday - Legs Split #1 - Upper abs
• Tuesday - Push / Lower abs
• Wednesday - Pull/calves
• Thursday - XFit (1hr session)
• Friday - Legs Split #2 + calves
• Saturday - REST
• Sunday - REST

Physique has remained lean and tight over this 'trt phase' while I gear up to re-establish my baseline before my next push. I'm looking forward to my next phase once I complete some endurance tests mid/late July, which have seen me increasing my cardio output (YUCK).

Over the past few weeks (and more recently), I have seen a further decrease in 0.84g... with my strength being stable/still improving, my recovery between sessions fine, energy levels (except for last night) have been manageable, and my hunger has all been under control. So, depending on how my weight and training go by my next check-in, I may look to increase my macros accordingly, as I do not want to dip below 90kg.

On a side note... It was my turn choosing a movie last night, and I chose the SHITTEST movie ever... as a service to the community, DO NOT WASTE YOUR TIME WATCHING BUGONIA! Shit movie

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 4IU
• GLP-3: Reta 1mg per week
• Recovery peptides: BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

UPCOMING BLOOD TEST (PRE-BLAST PHASE) - scheduled


TOMORROW’S TARGETS

Pick a better movie
Easy Zone 2 run 5km


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

 

[Bigkev98]

CHECK IN - 01 JUNE 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.42kg (weekly average / fasted morning) > down from 91.26kg previous week
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 22mins
Resting HR: 55
BP: 107/84
Sleep Quality: 5/10
Recovery Notes: Poor night's sleep. Must have been the 'blue moon' wreaking havoc! Both my wife and I were well out of sorts last night... and have been feeling pretty tired all day as a result.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: HIGH
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves) - IMPROVED dramatically.

WEEKLY CHECK-IN
Last week's training and recovery were pretty dam solid! Ended up taking the weekend to recover, which was well appreciated. A recap of my routine for last week:

• Monday - Legs Split #1 - Upper abs
• Tuesday - Push / Lower abs
• Wednesday - Pull/calves
• Thursday - XFit (1hr session)
• Friday - Legs Split #2 + calves
• Saturday - REST
• Sunday - REST

Physique has remained lean and tight over this 'trt phase' while I gear up to re-establish my baseline before my next push. I'm looking forward to my next phase once I complete some endurance tests mid/late July, which have seen me increasing my cardio output (YUCK).

Over the past few weeks (and more recently), I have seen a further decrease in 0.84g... with my strength being stable/still improving, my recovery between sessions fine, energy levels (except for last night) have been manageable, and my hunger has all been under control. So, depending on how my weight and training go by my next check-in, I may look to increase my macros accordingly, as I do not want to dip below 90kg.

On a side note... It was my turn choosing a movie last night, and I chose the SHITTEST movie ever... as a service to the community, DO NOT WASTE YOUR TIME WATCHING BUGONIA! Shit movie

View attachment 241041

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 4IU
• GLP-3: Reta 1mg per week
• Recovery peptides: BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

UPCOMING BLOOD TEST (PRE-BLAST PHASE) - scheduled


TOMORROW’S TARGETS

Pick a better movie
Easy Zone 2 run 5km


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

Show us your ass

 

[LevButlerov]

Just an IGF/GH test before having to reduce my dosage down to 4IU. I have an upcoming blood test for the end of my trt phase (which will be for everything).

good to know

 

[LevButlerov]

CHECK IN - 01 JUNE 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.42kg (weekly average / fasted morning) > down from 91.26kg previous week
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 22mins
Resting HR: 55
BP: 107/84
Sleep Quality: 5/10
Recovery Notes: Poor night's sleep. Must have been the 'blue moon' wreaking havoc! Both my wife and I were well out of sorts last night... and have been feeling pretty tired all day as a result.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: HIGH
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves) - IMPROVED dramatically.

WEEKLY CHECK-IN
Last week's training and recovery were pretty dam solid! Ended up taking the weekend to recover, which was well appreciated. A recap of my routine for last week:

• Monday - Legs Split #1 - Upper abs
• Tuesday - Push / Lower abs
• Wednesday - Pull/calves
• Thursday - XFit (1hr session)
• Friday - Legs Split #2 + calves
• Saturday - REST
• Sunday - REST

Physique has remained lean and tight over this 'trt phase' while I gear up to re-establish my baseline before my next push. I'm looking forward to my next phase once I complete some endurance tests mid/late July, which have seen me increasing my cardio output (YUCK).

Over the past few weeks (and more recently), I have seen a further decrease in 0.84g... with my strength being stable/still improving, my recovery between sessions fine, energy levels (except for last night) have been manageable, and my hunger has all been under control. So, depending on how my weight and training go by my next check-in, I may look to increase my macros accordingly, as I do not want to dip below 90kg.

On a side note... It was my turn choosing a movie last night, and I chose the SHITTEST movie ever... as a service to the community, DO NOT WASTE YOUR TIME WATCHING BUGONIA! Shit movie

View attachment 241041

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 4IU
• GLP-3: Reta 1mg per week
• Recovery peptides: BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

UPCOMING BLOOD TEST (PRE-BLAST PHASE) - scheduled


TOMORROW’S TARGETS

Pick a better movie
Easy Zone 2 run 5km


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

Bugonia, how bad was it? LOL

 

[Koba]

CHECK IN - 01 JUNE 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.42kg (weekly average / fasted morning) > down from 91.26kg previous week
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 22mins
Resting HR: 55
BP: 107/84
Sleep Quality: 5/10
Recovery Notes: Poor night's sleep. Must have been the 'blue moon' wreaking havoc! Both my wife and I were well out of sorts last night... and have been feeling pretty tired all day as a result.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: HIGH
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves) - IMPROVED dramatically.

WEEKLY CHECK-IN
Last week's training and recovery were pretty dam solid! Ended up taking the weekend to recover, which was well appreciated. A recap of my routine for last week:

• Monday - Legs Split #1 - Upper abs
• Tuesday - Push / Lower abs
• Wednesday - Pull/calves
• Thursday - XFit (1hr session)
• Friday - Legs Split #2 + calves
• Saturday - REST
• Sunday - REST

Physique has remained lean and tight over this 'trt phase' while I gear up to re-establish my baseline before my next push. I'm looking forward to my next phase once I complete some endurance tests mid/late July, which have seen me increasing my cardio output (YUCK).

Over the past few weeks (and more recently), I have seen a further decrease in 0.84g... with my strength being stable/still improving, my recovery between sessions fine, energy levels (except for last night) have been manageable, and my hunger has all been under control. So, depending on how my weight and training go by my next check-in, I may look to increase my macros accordingly, as I do not want to dip below 90kg.

On a side note... It was my turn choosing a movie last night, and I chose the SHITTEST movie ever... as a service to the community, DO NOT WASTE YOUR TIME WATCHING BUGONIA! Shit movie

View attachment 241041

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 4IU
• GLP-3: Reta 1mg per week
• Recovery peptides: BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

UPCOMING BLOOD TEST (PRE-BLAST PHASE) - scheduled


TOMORROW’S TARGETS

Pick a better movie
Easy Zone 2 run 5km


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

Tennis elbow is begonia! if you can handle a little Nandrolone it's the best thing ever, it has actual healing properties for joint related injuries especially.
100mg per week will do the job for injuries & most if not everyone can handle it at 100mg it has an extremely low advent for any sides at that dose brother

 

[Fillo Calves]

CHECK IN - 01 JUNE 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.42kg (weekly average / fasted morning) > down from 91.26kg previous week
Estimated BF%: 12~
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 22mins
Resting HR: 55
BP: 107/84
Sleep Quality: 5/10
Recovery Notes: Poor night's sleep. Must have been the 'blue moon' wreaking havoc! Both my wife and I were well out of sorts last night... and have been feeling pretty tired all day as a result.

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: Normal
• Digestion: Normal (no issues)
• Energy around training: HIGH
• Cravings/adherence: No cravings. 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves) - IMPROVED dramatically.

WEEKLY CHECK-IN
Last week's training and recovery were pretty dam solid! Ended up taking the weekend to recover, which was well appreciated. A recap of my routine for last week:

• Monday - Legs Split #1 - Upper abs
• Tuesday - Push / Lower abs
• Wednesday - Pull/calves
• Thursday - XFit (1hr session)
• Friday - Legs Split #2 + calves
• Saturday - REST
• Sunday - REST

Physique has remained lean and tight over this 'trt phase' while I gear up to re-establish my baseline before my next push. I'm looking forward to my next phase once I complete some endurance tests mid/late July, which have seen me increasing my cardio output (YUCK).

Over the past few weeks (and more recently), I have seen a further decrease in 0.84g... with my strength being stable/still improving, my recovery between sessions fine, energy levels (except for last night) have been manageable, and my hunger has all been under control. So, depending on how my weight and training go by my next check-in, I may look to increase my macros accordingly, as I do not want to dip below 90kg.

On a side note... It was my turn choosing a movie last night, and I chose the SHITTEST movie ever... as a service to the community, DO NOT WASTE YOUR TIME WATCHING BUGONIA! Shit movie

View attachment 241041

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 4IU
• GLP-3: Reta 1mg per week
• Recovery peptides: BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

UPCOMING BLOOD TEST (PRE-BLAST PHASE) - scheduled


TOMORROW’S TARGETS

Pick a better movie
Easy Zone 2 run 5km


Ironclad vanguard team:
@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

Pick a better movie

PS I need this template.

 

[roguepineapple]

CHECK IN - 04 JUNE 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.50kg (fasted)
Estimated BF%: 12~ (upcoming DEXA scan in 2-3 more weeks)
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 22mins
Resting HR: 55
BP: 106/73
Sleep Quality: 9/10
Recovery Notes: Feeling well rested and fresh!

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: A little hunger crept in towards the end of the day. Ended up having a little surplus of around 100-200 cals.
• Digestion: Normal (no issues)
• Energy around training: HIGH
• Cravings/adherence: A little... 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves) - IMPROVED dramatically.

DAILY CHECK-IN

So I've done it! I've worked out the secret to achieving the ULTIMATE sleep score of 100%... that's right, I have now joined the elite sleep club that only a few have managed to obtain, by reaching the highest sleep score I have ever had in my life! YEW! @CladHQ's gh has always given me amazing sleep scores ever since running it... This just takes it to a whole new level! Of course, great sleep hygiene and bedtime routines are an absolute must! Combined with some secret cocktails that I'll have to monetise down the track

The buffs that are temporarily applied to me for today... hahaha!

Sleep Score: 100/100
Recovery Status: Fully Recharged
Buff Applied: +10 Motivation
Buff Applied: +20 Gym Performance
Buff Applied: +50 Mood Resistance
Debuff Removed: Fatigue

"A level of sleep so rare that even seasoned athletes spend months chasing it."

I've had a pretty solid training week so far, with the usual routine being done and an increase of lifts to most of my exercises a regular occurrence. I had a solid leg session yesterday (pull session the day before), and a shoulder session programmed for this evening, which I am looking forward to. Had a nice, chilled morning with the Mrs, with breakfast at a cafe with a friend, now catching up on emails/work for the rest of the day before hitting the iron paradise.

On a side note, I rearranged the home gym to allow a bit more of a designated free-weight area and some upcoming additions to the space... feels like a completely new gym! Loved the feeling of it before, but more so now!

On a side note - Mrs didn't trust me in choosing another movie, so she ended up putting on Wuthering Heights. I was too tired to see it all the way through, so I will end up re-watching it again tonight. Seems to be a win, though.

PHYSIQUE UPDATE

My mid-section continues to tighten up as I continue dropping body fat. Definitely seeing a lot more of my quad separation when flexing - so I would say everything is still on track for my upcoming blast. Thinking Test, NPP, and Mast in combination.

PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 4IU
• GLP-3: Reta 1mg per week
• Recovery peptides: BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

UPCOMING BLOOD TEST (PRE-BLAST PHASE) - scheduled

TOMORROW’S TARGETS

Leg day#2 - Train like a beast!

Ironclad vanguard team:

@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

 

[roguepineapple]

Show us your ass

DM'd you a pic bro.

good to know

Bugonia, how bad was it? LOL

It was gayer than AIDS, my friend. It was 'eye-roll' worthy all the way through.

Tennis elbow is begonia! if you can handle a little Nandrolone it's the best thing ever, it has actual healing properties for joint related injuries especially.
100mg per week will do the job for injuries & most if not everyone can handle it at 100mg it has an extremely low advent for any sides at that dose brother

NPP will definitely be on the cards for the upcoming bulk (in another few weeks after my routine check-in with my doc, etc.). I have had some pretty good improvements with the elbow as of late. BPC & TB are definitely worth their weight in gold, and changing some exercises and the biomechanics of some movements that aggravated the injury in the past have all been working well towards a full recovery. Still 75-80% though.

Pick a better movie

PS I need this template.

Take it, browski hahaha. It's not copyrighted lol.

 

[LevButlerov]

View attachment 242780
CHECK IN - 04 JUNE 2026

CURRENT SPONSORS
Peptides: @CladHQ
AAS/TRT: NONE

CURRENT STATS

Age: 38
Height: 182cm
Weight: 90.50kg (fasted)
Estimated BF%: 12~ (upcoming DEXA scan in 2-3 more weeks)
Fasting Blood Glucose: 4.2 nmol/L
Current Phase: Recomp

CURRENT GOALS

• Improve body composition while maintaining performance
• Increase lean tissue
• Manage tennis elbow injury
• Improve cardiovascular fitness

RECOVERY & SLEEP

Sleep Duration: 7hrs 22mins
Resting HR: 55
BP: 106/73
Sleep Quality: 9/10
Recovery Notes: Feeling well rested and fresh!

NUTRITION

Calories: 3050
Protein: 250g
Carbohydrates: 400g
Fats: 50g
Water Intake: 3L+

Nutrition Notes:
• Hunger/appetite: A little hunger crept in towards the end of the day. Ended up having a little surplus of around 100-200 cals.
• Digestion: Normal (no issues)
• Energy around training: HIGH
• Cravings/adherence: A little... 95-100% nutrition adherence.

Injuries: Tennis elbow (notably improved) & compartment syndrome (calves) - IMPROVED dramatically.

DAILY CHECK-IN

So I've done it! I've worked out the secret to achieving the ULTIMATE sleep score of 100%... that's right, I have now joined the elite sleep club that only a few have managed to obtain, by reaching the highest sleep score I have ever had in my life! YEW! @CladHQ's gh has always given me amazing sleep scores ever since running it... This just takes it to a whole new level! Of course, great sleep hygiene and bedtime routines are an absolute must! Combined with some secret cocktails that I'll have to monetise down the track

The buffs that are temporarily applied to me for today... hahaha!

Sleep Score: 100/100
Recovery Status: Fully Recharged
Buff Applied: +10 Motivation
Buff Applied: +20 Gym Performance
Buff Applied: +50 Mood Resistance
Debuff Removed: Fatigue

"A level of sleep so rare that even seasoned athletes spend months chasing it."

View attachment 242786View attachment 242787

I've had a pretty solid training week so far, with the usual routine being done and an increase of lifts to most of my exercises a regular occurrence. I had a solid leg session yesterday (pull session the day before), and a shoulder session programmed for this evening, which I am looking forward to. Had a nice, chilled morning with the Mrs, with breakfast at a cafe with a friend, now catching up on emails/work for the rest of the day before hitting the iron paradise.

On a side note, I rearranged the home gym to allow a bit more of a designated free-weight area and some upcoming additions to the space... feels like a completely new gym! Loved the feeling of it before, but more so now!

On a side note - Mrs didn't trust me in choosing another movie, so she ended up putting on Wuthering Heights. I was too tired to see it all the way through, so I will end up re-watching it again tonight. Seems to be a win, though.

PHYSIQUE UPDATE

My mid-section continues to tighten up as I continue dropping body fat. Definitely seeing a lot more of my quad separation when flexing - so I would say everything is still on track for my upcoming blast. Thinking Test, NPP, and Mast in combination.

View attachment 242779View attachment 242785


PERFORMANCE ENHANCEMENT PROTOCOL

PEPTIDES

• HGH: 4IU
• GLP-3: Reta 1mg per week
• Recovery peptides: BPC & TB500

AAS / TRT

150mg Test Cyp (MWF)

HEALTH & SUPPLEMENTS
Too much…

UPCOMING BLOOD TEST (PRE-BLAST PHASE) - scheduled

TOMORROW’S TARGETS

Leg day#2 - Train like a beast!

Ironclad vanguard team:

@Dumptruck Feb 2026
https://www.evolutionary.org/forums/threads/dumptruck-2026-log.109200/
@Bigkev98 Feb 2026
https://www.evolutionary.org/forums/threads/big-kev-reta-log-1-ironclad.109207/
@LH5515 Feb 2026
https://www.evolutionary.org/forums...-retatrutide-cycle.108455/page-5#post-1975148
@AVMetal_mulisha Feb 2026
https://www.evolutionary.org/forums...ng-below-8-bodyfat.108416/page-2#post-1975263
@Sheshredz Mar 2026
https://www.evolutionary.org/forums...and-hgh-cycle-log-female.108792/#post-1975009
@Fillo Calves Mar 2026
https://www.evolutionary.org/forums...tition-peak-log-collision.110435/post-2043624
@rizzlekdizzle Apr 2026
https://www.evolutionary.org/forums...cle-by-gold-standard-labs.110667/post-2054903
@Gooner_13 Apr 2026
https://www.evolutionary.org/forums...-pp-retatrutide-cycle-log.110375/post-2056689

perfect sleep score love it, EVO family support your way! @roguepineapple

 

[Fillo Calves]

Elastoplast tennis elbow band

 

[roguepineapple]

@CladHQ delivering the goods!

Look at that packaging! Always a pleasure receiving my goodies from the man!

 

[bigKO1]

some secret cocktails that I'll have to monetise down the track

Awesome sleep score! Let me know when the secrets drop my best is 99% so chasing that 1% .

 

[LevButlerov]

@CladHQ delivering the goods!

Look at that packaging! Always a pleasure receiving my goodies from the man!

View attachment 242954View attachment 242955

nice