Approved Log Cut Cycle Log - going below 8% bodyfat

AVMetal_mulisha · Dec 26, 2025

Introduction: Hey everyone. I’ve decided to start this log to document the final phase of my current cutting cycle and the subsequent transition into a health-focused TRT phase. I am 39 years old, 178 cm, and currently sitting at approximately 82–83 kg.

I’m currently in the "purgatory" stage of this cut—sitting at roughly 9–10% body fat. While the conditioning is decent, the goal is to break into true 7–8% territory while solving a specific challenge: moving from a "losing the last bit of stomach fat, I've never been able to beach ripped, strong whilst maintaining health. This log will be a deep dive into the (hopefully) last 6 weeks of the cut including AAS, mitochondrial peptides, training.

Post TRT / Health phase - I will look to go into a build phase possibly over 9 - 10 months whilst minimizing fat and also keeping health parameters in check.

I'm also on the lookout for a sponsor to partner with if there are any looking.

Link to my original introduction here with bloodwork - https://www.evolutionary.org/forums...-and-blood-work-analysis.108266/#post-1927586

1. THE PROTOCOL

Androgens (Daily Pins):

Testosterone Enanthate: 200 mg/week
Primobolan Enanthate: 100 mg/week
Trenbolone Acetate: 5 mg daily (35 mg/week)
Note: I recently dropped Primo from 290 mg to 100 mg after bloods showed my E2 was functionally crashed at 39 pmol/L.

Mitochondrial & Metabolic Agents:

Retatrutide: 5 mg/week
MOTS-c: 1 mg, 5 days/week (Morning)
SS-31 1 mg, 5 days/week (Evening)
SLU-PP-332: 2 mg/day (Training days)
Injectable L-Carnitine: 300–600 mg, 3x/week
Methylene Blue: 10mg 5 days per week

Health & Longevity Support:
Telmisartan 40mg per day
NAC in the evening 1200mg
Taurine twice per day x 2.5mg
NMN in the morning

TUDCA 1000mg
Red Yeast Extract 1200mg
Vitamin D / K2 4000 iu per day (though it's random and only when I remember)
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex

2. NUTRITION: High/Low Carb Cycling

To combat the flatness from the Retatrutide/Tren combo and leverage my high insulin sensitivity (Fasting Insulin: 2 mU/L), I’ve moved away from flat calories to a targeted cycle.

Protein: 200g daily
High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).
Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)
- Incline DB Press (30-45°): 3 sets x 8–10 reps.
- Lat Pulldown (Medium-Neutral Grip): 3 sets x 10–12 reps.
- Chest-Supported T-Bar Row (Wide Grip): 3 sets x 8–10 reps.
- Pec Deck / Fly Machine: 2 sets x 12–15 reps.
- Lateral Raise (Bench Supported): 4 sets x 15–20 reps.
- Day 2: Lower Body (Posterior & Hamstrings)
- Romanian Deadlifts (RDL): 3 sets x 8–10 reps (3-sec eccentric).
- Leg Press or Hack Squat: 2 sets x 10–12 reps.
- Seated Leg Curl: 3 sets x 12–15 reps (Focus on the stretch).
- Adductor Machine: 2 sets x 15 reps.
- Calf Raises: 4 sets x 15–20 reps.
- Day 3: Upper 2 (Shoulders & Back Detail)
- Incline Smith Machine Press: 3 sets x 8–10 reps.
- Meadows Row or Single-Arm Neutral Cable Row: 3 sets x 10–12 reps.
- Upright Rows (Cable/DB): 3 sets x 12–15 reps.
- Face Pulls: 3 sets x 15 reps.
- Weighted Dips: 2 sets x Max reps.
- Day 4: Core & Arm Detail
- Heavy Cable Crunches: 4 sets x 12–15 reps.
- Hanging Leg Raises: 3 sets x 15–20 reps.
- Stomach Vacuums: 3 sets x 30-second holds.
- Triceps Pushdowns (Dual Rope): 3 sets x 12–15 reps.
- Incline DB Curls: 3 sets x 12–15 reps.
- Day 5: Upper 3 (Chest/Shoulder Polish)
- Slight Incline Machine Chest Press: 3 sets x 10–12 reps.
- DB Lateral Raises: 5 sets x 15–20 reps.
- Single-Arm Lat Pulldown: 3 sets x 12–15 reps.
- High-to-Low Cable Flys: 3 sets x 15 reps.
- Overhead Cable Triceps Extensions: 3 sets x 12–15 reps.
Activity: 10,000 - 12K steps daily + 2–3 BJJ sessions. I try and do 3 - 4 LISS sessions a week. with 1 - 2 of these being a jog. However, usually just a 5 - 5.2km/h walk on 8 incline.

4. SHORT-TERM GOAL: THE REMAINING 3KG

My objective for the next 4 weeks is to drop the remaining 2–3 kg of localized fat on the lower abdomen and flanks.

Coolguy · Dec 26, 2025

Let's go brother. Fuck sub 8% is nuts.
You got pictures for us keen to see how you currently look.
I know @Dreamer is lean as fuck he might find this log interesting

Dreamer · Dec 26, 2025

@coolguy77711 I am interested in this log, keen to see some pics, everything looks solid, the supps, training, calories. Well rounded plan, you should consider adding some Masteron to really dry out if you want that super lean look.

Are you using 2mg oral or injectable slu?

s.gentz · Dec 26, 2025

AVMetal_mulisha said:
Retatrutide: 5 mg/week

Your gonna want to rethink this. 5mg is way too high. The starting dose is 1mg/wk for 4 weeks then 1.5mg/wk for 4 weeks and so on.
5mg will make you feel like complete garbage and bring digestion to a halt. You want to use this as a toll to aid in appetite control, not completely crush it.
The last time I used it i was able to run it at 1mg for 12 weeks before even thinking about upping the dose.
More is not better here.

AVMetal_mulisha said:
Protein: 200g daily

High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).

Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

If you lowered carbs a little and brought up fats you may be able to get the fire going again.
How long have you been dieting for?

AVMetal_mulisha said:
My objective for the next 4 weeks is to drop the remaining 2–3 kg of localized fat on the lower abdomen and flanks.

Can you post pics of your current physique? You can't spot reduce fat. It comes off where it comes off. For me I hold fat on my back/lower back. I know when i'm lean when I start to see mid to low back detail.

LevButlerov · Dec 26, 2025

AVMetal_mulisha said:
Introduction: Hey everyone. I’ve decided to start this log to document the final phase of my current cutting cycle and the subsequent transition into a health-focused TRT phase. I am 39 years old, 178 cm, and currently sitting at approximately 82–83 kg.

I’m currently in the "purgatory" stage of this cut—sitting at roughly 9–10% body fat. While the conditioning is decent, the goal is to break into true 7–8% territory while solving a specific challenge: moving from a "losing the last bit of stomach fat, I've never been able to beach ripped, strong whilst maintaining health. This log will be a deep dive into the (hopefully) last 6 weeks of the cut including AAS, mitochondrial peptides, training.

Post TRT / Health phase - I will look to go into a build phase possibly over 9 - 10 months whilst minimizing fat and also keeping health parameters in check.

I'm also on the lookout for a sponsor to partner with if there are any looking.

Link to my original introduction here with bloodwork - https://www.evolutionary.org/forums...-and-blood-work-analysis.108266/#post-1927586

1. THE PROTOCOL
Androgens (Daily Pins):

Testosterone Enanthate: 200 mg/week

Primobolan Enanthate: 100 mg/week

Trenbolone Acetate: 5 mg daily (35 mg/week)

Note: I recently dropped Primo from 290 mg to 100 mg after bloods showed my E2 was functionally crashed at 39 pmol/L.

Mitochondrial & Metabolic Agents:

Retatrutide: 5 mg/week

MOTS-c: 1 mg, 5 days/week (Morning)

SS-31 1 mg, 5 days/week (Evening)

SLU-PP-332: 2 mg/day (Training days)

Injectable L-Carnitine: 300–600 mg, 3x/week

Methylene Blue: 10mg 5 days per week

Health & Longevity Support:
Telmisartan 40mg per day
NAC in the evening 1200mg
Taurine twice per day x 2.5mg
NMN in the morning

TUDCA 1000mg
Red Yeast Extract 1200mg
Vitamin D / K2 4000 iu per day (though it's random and only when I remember)
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex

2. NUTRITION: High/Low Carb Cycling
To combat the flatness from the Retatrutide/Tren combo and leverage my high insulin sensitivity (Fasting Insulin: 2 mU/L), I’ve moved away from flat calories to a targeted cycle.

Protein: 200g daily

High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).

Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

Incline DB Press (30-45°): 3 sets x 8–10 reps.

Lat Pulldown (Medium-Neutral Grip): 3 sets x 10–12 reps.

Chest-Supported T-Bar Row (Wide Grip): 3 sets x 8–10 reps.

Pec Deck / Fly Machine: 2 sets x 12–15 reps.

Lateral Raise (Bench Supported): 4 sets x 15–20 reps.

Day 2: Lower Body (Posterior & Hamstrings)

Romanian Deadlifts (RDL): 3 sets x 8–10 reps (3-sec eccentric).

Leg Press or Hack Squat: 2 sets x 10–12 reps.

Seated Leg Curl: 3 sets x 12–15 reps (Focus on the stretch).

Adductor Machine: 2 sets x 15 reps.

Calf Raises: 4 sets x 15–20 reps.

Day 3: Upper 2 (Shoulders & Back Detail)

Incline Smith Machine Press: 3 sets x 8–10 reps.

Meadows Row or Single-Arm Neutral Cable Row: 3 sets x 10–12 reps.

Upright Rows (Cable/DB): 3 sets x 12–15 reps.

Face Pulls: 3 sets x 15 reps.

Weighted Dips: 2 sets x Max reps.

Day 4: Core & Arm Detail

Heavy Cable Crunches: 4 sets x 12–15 reps.

Hanging Leg Raises: 3 sets x 15–20 reps.

Stomach Vacuums: 3 sets x 30-second holds.

Triceps Pushdowns (Dual Rope): 3 sets x 12–15 reps.

Incline DB Curls: 3 sets x 12–15 reps.

Day 5: Upper 3 (Chest/Shoulder Polish)

Slight Incline Machine Chest Press: 3 sets x 10–12 reps.

DB Lateral Raises: 5 sets x 15–20 reps.

Single-Arm Lat Pulldown: 3 sets x 12–15 reps.

High-to-Low Cable Flys: 3 sets x 15 reps.

Overhead Cable Triceps Extensions: 3 sets x 12–15 reps.

Activity: 10,000 - 12K steps daily + 2–3 BJJ sessions. I try and do 3 - 4 LISS sessions a week. with 1 - 2 of these being a jog. However, usually just a 5 - 5.2km/h walk on 8 incline.

4. SHORT-TERM GOAL: THE REMAINING 3KG
My objective for the next 4 weeks is to drop the remaining 2–3 kg of localized fat on the lower abdomen and flanks.

welcome now fully to the EVO family

@AVMetal_mulisha happy you shared.

you're on of the few that does 5mgs of tren ED, @BeMe take note of the dose here

if you're trying to get under 8% I suggest you you start cutting carbs and doing more AM fasted cardio, and training should change to more 20-25 reps for each set less weight as you get more dry.
for peds, add clenbuterol to push through the 9% mark, 40mcg to start but make sure from a trusted source

and 5mgs retatrutide, have you experienced this dose before? might be hard on digestion

@HarleyGuy
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Allupfromhere · Dec 26, 2025

This is solid brother! You have already been on this cycle for some time im taking? As shit as a drug it is clenbuterol will be a very handy tool in this circumstance now doubt.
Loving that mito stack too mate exact compounds i have just implemented. Though whats your administration for the slu?

Your down to the wire now for that last of the fat loss, have you considered dropping off 1 high carb day? Maybe just leaving the high days for legs only?

At your current composition have you considered ss31 as the final card for your mito stack?

stevesmi · Dec 26, 2025

AVMetal_mulisha said:
Introduction: Hey everyone. I’ve decided to start this log to document the final phase of my current cutting cycle and the subsequent transition into a health-focused TRT phase. I am 39 years old, 178 cm, and currently sitting at approximately 82–83 kg.

I’m currently in the "purgatory" stage of this cut—sitting at roughly 9–10% body fat. While the conditioning is decent, the goal is to break into true 7–8% territory while solving a specific challenge: moving from a "losing the last bit of stomach fat, I've never been able to beach ripped, strong whilst maintaining health. This log will be a deep dive into the (hopefully) last 6 weeks of the cut including AAS, mitochondrial peptides, training.

Post TRT / Health phase - I will look to go into a build phase possibly over 9 - 10 months whilst minimizing fat and also keeping health parameters in check.

I'm also on the lookout for a sponsor to partner with if there are any looking.

Link to my original introduction here with bloodwork - https://www.evolutionary.org/forums...-and-blood-work-analysis.108266/#post-1927586

1. THE PROTOCOL
Androgens (Daily Pins):

Testosterone Enanthate: 200 mg/week

Primobolan Enanthate: 100 mg/week

Trenbolone Acetate: 5 mg daily (35 mg/week)

Note: I recently dropped Primo from 290 mg to 100 mg after bloods showed my E2 was functionally crashed at 39 pmol/L.

Mitochondrial & Metabolic Agents:

Retatrutide: 5 mg/week

MOTS-c: 1 mg, 5 days/week (Morning)

SS-31 1 mg, 5 days/week (Evening)

SLU-PP-332: 2 mg/day (Training days)

Injectable L-Carnitine: 300–600 mg, 3x/week

Methylene Blue: 10mg 5 days per week

Health & Longevity Support:
Telmisartan 40mg per day
NAC in the evening 1200mg
Taurine twice per day x 2.5mg
NMN in the morning

TUDCA 1000mg
Red Yeast Extract 1200mg
Vitamin D / K2 4000 iu per day (though it's random and only when I remember)
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex

2. NUTRITION: High/Low Carb Cycling
To combat the flatness from the Retatrutide/Tren combo and leverage my high insulin sensitivity (Fasting Insulin: 2 mU/L), I’ve moved away from flat calories to a targeted cycle.

Protein: 200g daily

High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).

Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

Incline DB Press (30-45°): 3 sets x 8–10 reps.

Lat Pulldown (Medium-Neutral Grip): 3 sets x 10–12 reps.

Chest-Supported T-Bar Row (Wide Grip): 3 sets x 8–10 reps.

Pec Deck / Fly Machine: 2 sets x 12–15 reps.

Lateral Raise (Bench Supported): 4 sets x 15–20 reps.

Day 2: Lower Body (Posterior & Hamstrings)

Romanian Deadlifts (RDL): 3 sets x 8–10 reps (3-sec eccentric).

Leg Press or Hack Squat: 2 sets x 10–12 reps.

Seated Leg Curl: 3 sets x 12–15 reps (Focus on the stretch).

Adductor Machine: 2 sets x 15 reps.

Calf Raises: 4 sets x 15–20 reps.

Day 3: Upper 2 (Shoulders & Back Detail)

Incline Smith Machine Press: 3 sets x 8–10 reps.

Meadows Row or Single-Arm Neutral Cable Row: 3 sets x 10–12 reps.

Upright Rows (Cable/DB): 3 sets x 12–15 reps.

Face Pulls: 3 sets x 15 reps.

Weighted Dips: 2 sets x Max reps.

Day 4: Core & Arm Detail

Heavy Cable Crunches: 4 sets x 12–15 reps.

Hanging Leg Raises: 3 sets x 15–20 reps.

Stomach Vacuums: 3 sets x 30-second holds.

Triceps Pushdowns (Dual Rope): 3 sets x 12–15 reps.

Incline DB Curls: 3 sets x 12–15 reps.

Day 5: Upper 3 (Chest/Shoulder Polish)

Slight Incline Machine Chest Press: 3 sets x 10–12 reps.

DB Lateral Raises: 5 sets x 15–20 reps.

Single-Arm Lat Pulldown: 3 sets x 12–15 reps.

High-to-Low Cable Flys: 3 sets x 15 reps.

Overhead Cable Triceps Extensions: 3 sets x 12–15 reps.

Activity: 10,000 - 12K steps daily + 2–3 BJJ sessions. I try and do 3 - 4 LISS sessions a week. with 1 - 2 of these being a jog. However, usually just a 5 - 5.2km/h walk on 8 incline.

4. SHORT-TERM GOAL: THE REMAINING 3KG
My objective for the next 4 weeks is to drop the remaining 2–3 kg of localized fat on the lower abdomen and flanks.

@AVMetal_mulisha this is a great goal to set. Getting that lean is a great accomplishment. You don't see very many people like that, especially in North America.

Ulter · Dec 26, 2025

AVMetal_mulisha said:
Introduction: Hey everyone. I’ve decided to start this log to document the final phase of my current cutting cycle and the subsequent transition into a health-focused TRT phase. I am 39 years old, 178 cm, and currently sitting at approximately 82–83 kg.

I’m currently in the "purgatory" stage of this cut—sitting at roughly 9–10% body fat. While the conditioning is decent, the goal is to break into true 7–8% territory while solving a specific challenge: moving from a "losing the last bit of stomach fat, I've never been able to beach ripped, strong whilst maintaining health. This log will be a deep dive into the (hopefully) last 6 weeks of the cut including AAS, mitochondrial peptides, training.

Post TRT / Health phase - I will look to go into a build phase possibly over 9 - 10 months whilst minimizing fat and also keeping health parameters in check.

I'm also on the lookout for a sponsor to partner with if there are any looking.

Link to my original introduction here with bloodwork - https://www.evolutionary.org/forums...-and-blood-work-analysis.108266/#post-1927586

1. THE PROTOCOL
Androgens (Daily Pins):

Testosterone Enanthate: 200 mg/week

Primobolan Enanthate: 100 mg/week

Trenbolone Acetate: 5 mg daily (35 mg/week)

Note: I recently dropped Primo from 290 mg to 100 mg after bloods showed my E2 was functionally crashed at 39 pmol/L.

Mitochondrial & Metabolic Agents:

Retatrutide: 5 mg/week

MOTS-c: 1 mg, 5 days/week (Morning)

SS-31 1 mg, 5 days/week (Evening)

SLU-PP-332: 2 mg/day (Training days)

Injectable L-Carnitine: 300–600 mg, 3x/week

Methylene Blue: 10mg 5 days per week

Health & Longevity Support:
Telmisartan 40mg per day
NAC in the evening 1200mg
Taurine twice per day x 2.5mg
NMN in the morning

TUDCA 1000mg
Red Yeast Extract 1200mg
Vitamin D / K2 4000 iu per day (though it's random and only when I remember)
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex

2. NUTRITION: High/Low Carb Cycling
To combat the flatness from the Retatrutide/Tren combo and leverage my high insulin sensitivity (Fasting Insulin: 2 mU/L), I’ve moved away from flat calories to a targeted cycle.

Protein: 200g daily

High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).

Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

Incline DB Press (30-45°): 3 sets x 8–10 reps.

Lat Pulldown (Medium-Neutral Grip): 3 sets x 10–12 reps.

Chest-Supported T-Bar Row (Wide Grip): 3 sets x 8–10 reps.

Pec Deck / Fly Machine: 2 sets x 12–15 reps.

Lateral Raise (Bench Supported): 4 sets x 15–20 reps.

Day 2: Lower Body (Posterior & Hamstrings)

Romanian Deadlifts (RDL): 3 sets x 8–10 reps (3-sec eccentric).

Leg Press or Hack Squat: 2 sets x 10–12 reps.

Seated Leg Curl: 3 sets x 12–15 reps (Focus on the stretch).

Adductor Machine: 2 sets x 15 reps.

Calf Raises: 4 sets x 15–20 reps.

Day 3: Upper 2 (Shoulders & Back Detail)

Incline Smith Machine Press: 3 sets x 8–10 reps.

Meadows Row or Single-Arm Neutral Cable Row: 3 sets x 10–12 reps.

Upright Rows (Cable/DB): 3 sets x 12–15 reps.

Face Pulls: 3 sets x 15 reps.

Weighted Dips: 2 sets x Max reps.

Day 4: Core & Arm Detail

Heavy Cable Crunches: 4 sets x 12–15 reps.

Hanging Leg Raises: 3 sets x 15–20 reps.

Stomach Vacuums: 3 sets x 30-second holds.

Triceps Pushdowns (Dual Rope): 3 sets x 12–15 reps.

Incline DB Curls: 3 sets x 12–15 reps.

Day 5: Upper 3 (Chest/Shoulder Polish)

Slight Incline Machine Chest Press: 3 sets x 10–12 reps.

DB Lateral Raises: 5 sets x 15–20 reps.

Single-Arm Lat Pulldown: 3 sets x 12–15 reps.

High-to-Low Cable Flys: 3 sets x 15 reps.

Overhead Cable Triceps Extensions: 3 sets x 12–15 reps.

Activity: 10,000 - 12K steps daily + 2–3 BJJ sessions. I try and do 3 - 4 LISS sessions a week. with 1 - 2 of these being a jog. However, usually just a 5 - 5.2km/h walk on 8 incline.

4. SHORT-TERM GOAL: THE REMAINING 3KG
My objective for the next 4 weeks is to drop the remaining 2–3 kg of localized fat on the lower abdomen and flanks.

Hey man,

If you can get down under 8% body fat, that is a heck of an accomplishment. This is a good workout that you put together. Make sure you're also posting some meal pictures. We want to see it.
@AVMetal_mulisha

ceo · Dec 26, 2025

AVMetal_mulisha said:
Introduction: Hey everyone. I’ve decided to start this log to document the final phase of my current cutting cycle and the subsequent transition into a health-focused TRT phase. I am 39 years old, 178 cm, and currently sitting at approximately 82–83 kg.

I’m currently in the "purgatory" stage of this cut—sitting at roughly 9–10% body fat. While the conditioning is decent, the goal is to break into true 7–8% territory while solving a specific challenge: moving from a "losing the last bit of stomach fat, I've never been able to beach ripped, strong whilst maintaining health. This log will be a deep dive into the (hopefully) last 6 weeks of the cut including AAS, mitochondrial peptides, training.

Post TRT / Health phase - I will look to go into a build phase possibly over 9 - 10 months whilst minimizing fat and also keeping health parameters in check.

I'm also on the lookout for a sponsor to partner with if there are any looking.

Link to my original introduction here with bloodwork - https://www.evolutionary.org/forums...-and-blood-work-analysis.108266/#post-1927586

1. THE PROTOCOL
Androgens (Daily Pins):

Testosterone Enanthate: 200 mg/week

Primobolan Enanthate: 100 mg/week

Trenbolone Acetate: 5 mg daily (35 mg/week)

Note: I recently dropped Primo from 290 mg to 100 mg after bloods showed my E2 was functionally crashed at 39 pmol/L.

Mitochondrial & Metabolic Agents:

Retatrutide: 5 mg/week

MOTS-c: 1 mg, 5 days/week (Morning)

SS-31 1 mg, 5 days/week (Evening)

SLU-PP-332: 2 mg/day (Training days)

Injectable L-Carnitine: 300–600 mg, 3x/week

Methylene Blue: 10mg 5 days per week

Health & Longevity Support:
Telmisartan 40mg per day
NAC in the evening 1200mg
Taurine twice per day x 2.5mg
NMN in the morning

TUDCA 1000mg
Red Yeast Extract 1200mg
Vitamin D / K2 4000 iu per day (though it's random and only when I remember)
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex

2. NUTRITION: High/Low Carb Cycling
To combat the flatness from the Retatrutide/Tren combo and leverage my high insulin sensitivity (Fasting Insulin: 2 mU/L), I’ve moved away from flat calories to a targeted cycle.

Protein: 200g daily

High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).

Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

Incline DB Press (30-45°): 3 sets x 8–10 reps.

Lat Pulldown (Medium-Neutral Grip): 3 sets x 10–12 reps.

Chest-Supported T-Bar Row (Wide Grip): 3 sets x 8–10 reps.

Pec Deck / Fly Machine: 2 sets x 12–15 reps.

Lateral Raise (Bench Supported): 4 sets x 15–20 reps.

Day 2: Lower Body (Posterior & Hamstrings)

Romanian Deadlifts (RDL): 3 sets x 8–10 reps (3-sec eccentric).

Leg Press or Hack Squat: 2 sets x 10–12 reps.

Seated Leg Curl: 3 sets x 12–15 reps (Focus on the stretch).

Adductor Machine: 2 sets x 15 reps.

Calf Raises: 4 sets x 15–20 reps.

Day 3: Upper 2 (Shoulders & Back Detail)

Incline Smith Machine Press: 3 sets x 8–10 reps.

Meadows Row or Single-Arm Neutral Cable Row: 3 sets x 10–12 reps.

Upright Rows (Cable/DB): 3 sets x 12–15 reps.

Face Pulls: 3 sets x 15 reps.

Weighted Dips: 2 sets x Max reps.

Day 4: Core & Arm Detail

Heavy Cable Crunches: 4 sets x 12–15 reps.

Hanging Leg Raises: 3 sets x 15–20 reps.

Stomach Vacuums: 3 sets x 30-second holds.

Triceps Pushdowns (Dual Rope): 3 sets x 12–15 reps.

Incline DB Curls: 3 sets x 12–15 reps.

Day 5: Upper 3 (Chest/Shoulder Polish)

Slight Incline Machine Chest Press: 3 sets x 10–12 reps.

DB Lateral Raises: 5 sets x 15–20 reps.

Single-Arm Lat Pulldown: 3 sets x 12–15 reps.

High-to-Low Cable Flys: 3 sets x 15 reps.

Overhead Cable Triceps Extensions: 3 sets x 12–15 reps.

Activity: 10,000 - 12K steps daily + 2–3 BJJ sessions. I try and do 3 - 4 LISS sessions a week. with 1 - 2 of these being a jog. However, usually just a 5 - 5.2km/h walk on 8 incline.

4. SHORT-TERM GOAL: THE REMAINING 3KG
My objective for the next 4 weeks is to drop the remaining 2–3 kg of localized fat on the lower abdomen and flanks.

Bros, I like your day five the best. @AVMetal_mulisha you got some good training in that session. Single-arm lat pull-down and high to low cable fly is my favorite.

BeMe · Dec 26, 2025

AVMetal_mulisha said:
Introduction: Hey everyone. I’ve decided to start this log to document the final phase of my current cutting cycle and the subsequent transition into a health-focused TRT phase. I am 39 years old, 178 cm, and currently sitting at approximately 82–83 kg.

I’m currently in the "purgatory" stage of this cut—sitting at roughly 9–10% body fat. While the conditioning is decent, the goal is to break into true 7–8% territory while solving a specific challenge: moving from a "losing the last bit of stomach fat, I've never been able to beach ripped, strong whilst maintaining health. This log will be a deep dive into the (hopefully) last 6 weeks of the cut including AAS, mitochondrial peptides, training.

Post TRT / Health phase - I will look to go into a build phase possibly over 9 - 10 months whilst minimizing fat and also keeping health parameters in check.

I'm also on the lookout for a sponsor to partner with if there are any looking.

Link to my original introduction here with bloodwork - https://www.evolutionary.org/forums...-and-blood-work-analysis.108266/#post-1927586

1. THE PROTOCOL
Androgens (Daily Pins):

Testosterone Enanthate: 200 mg/week

Primobolan Enanthate: 100 mg/week

Trenbolone Acetate: 5 mg daily (35 mg/week)

Note: I recently dropped Primo from 290 mg to 100 mg after bloods showed my E2 was functionally crashed at 39 pmol/L.

Mitochondrial & Metabolic Agents:

Retatrutide: 5 mg/week

MOTS-c: 1 mg, 5 days/week (Morning)

SS-31 1 mg, 5 days/week (Evening)

SLU-PP-332: 2 mg/day (Training days)

Injectable L-Carnitine: 300–600 mg, 3x/week

Methylene Blue: 10mg 5 days per week

Health & Longevity Support:
Telmisartan 40mg per day
NAC in the evening 1200mg
Taurine twice per day x 2.5mg
NMN in the morning

TUDCA 1000mg
Red Yeast Extract 1200mg
Vitamin D / K2 4000 iu per day (though it's random and only when I remember)
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex

2. NUTRITION: High/Low Carb Cycling
To combat the flatness from the Retatrutide/Tren combo and leverage my high insulin sensitivity (Fasting Insulin: 2 mU/L), I’ve moved away from flat calories to a targeted cycle.

Protein: 200g daily

High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).

Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

Incline DB Press (30-45°): 3 sets x 8–10 reps.

Lat Pulldown (Medium-Neutral Grip): 3 sets x 10–12 reps.

Chest-Supported T-Bar Row (Wide Grip): 3 sets x 8–10 reps.

Pec Deck / Fly Machine: 2 sets x 12–15 reps.

Lateral Raise (Bench Supported): 4 sets x 15–20 reps.

Day 2: Lower Body (Posterior & Hamstrings)

Romanian Deadlifts (RDL): 3 sets x 8–10 reps (3-sec eccentric).

Leg Press or Hack Squat: 2 sets x 10–12 reps.

Seated Leg Curl: 3 sets x 12–15 reps (Focus on the stretch).

Adductor Machine: 2 sets x 15 reps.

Calf Raises: 4 sets x 15–20 reps.

Day 3: Upper 2 (Shoulders & Back Detail)

Incline Smith Machine Press: 3 sets x 8–10 reps.

Meadows Row or Single-Arm Neutral Cable Row: 3 sets x 10–12 reps.

Upright Rows (Cable/DB): 3 sets x 12–15 reps.

Face Pulls: 3 sets x 15 reps.

Weighted Dips: 2 sets x Max reps.

Day 4: Core & Arm Detail

Heavy Cable Crunches: 4 sets x 12–15 reps.

Hanging Leg Raises: 3 sets x 15–20 reps.

Stomach Vacuums: 3 sets x 30-second holds.

Triceps Pushdowns (Dual Rope): 3 sets x 12–15 reps.

Incline DB Curls: 3 sets x 12–15 reps.

Day 5: Upper 3 (Chest/Shoulder Polish)

Slight Incline Machine Chest Press: 3 sets x 10–12 reps.

DB Lateral Raises: 5 sets x 15–20 reps.

Single-Arm Lat Pulldown: 3 sets x 12–15 reps.

High-to-Low Cable Flys: 3 sets x 15 reps.

Overhead Cable Triceps Extensions: 3 sets x 12–15 reps.

Activity: 10,000 - 12K steps daily + 2–3 BJJ sessions. I try and do 3 - 4 LISS sessions a week. with 1 - 2 of these being a jog. However, usually just a 5 - 5.2km/h walk on 8 incline.

4. SHORT-TERM GOAL: THE REMAINING 3KG
My objective for the next 4 weeks is to drop the remaining 2–3 kg of localized fat on the lower abdomen and flanks.

Sitting at 8-9% BF is nothing to be bummed about bro. That's a solid achievement on its own. Its a great maintainable walking around BF% where you still look peeled.

If you wanna really get that last bit off you probably gotta start adjusting your macros and suffer a bit lol.

Training looks really good. I like the volume, really well balanced.

Your names a cool one. Been a while since I heard Metal Mulisha. Takes me back.

Really great start to the log!

LevButlerov said:
you're on of the few that does 5mgs of tren ED, @BeMe take note of the dose here

Really bro...just couldn't help yourself lol

AVMetal_mulisha · Dec 26, 2025

Hey team,

Attached are photos. My laptop died so will respond to the msgs etc this evening.

Also note I use a bench for photos so angle isn't the best. But I'm not taking a tripod to gym. I'll do updated photos each week and send a mix of foods. I eat however atm it's plain and boring. I'm a chef by trade, however if I don't do boring I don't cut! Hahah

Allupfromhere · Dec 26, 2025

AVMetal_mulisha said:
Hey team,

Attached are photos. My laptop died so will respond to the msgs etc this evening.

Also note I use a bench for photos so angle isn't the best. But I'm not taking a tripod to gym. I'll do updated photos each week and send a mix of foods. I eat however atm it's plain and boring. I'm a chef by trade, however if I don't do boring I don't cut! Hahah

Nice brother but you know yourself you would drop a couple more % just by shaving

Lookinh foward to your log brother! Are you in aus?

Dreamer · Dec 26, 2025

Allupfromhere said:
Nice brother but you know yourself you would drop a couple more % just by shaving

Lookinh foward to your log brother! Are you in aus?

Shaved and tanned is an instant 3 percent reduction - its my whole trick

AVMetal_mulisha · Dec 26, 2025

Allupfromhere said:
Nice brother but you know yourself you would drop a couple more % just by shaving

Lookinh foward to your log brother! Are you in aus?

Lol. I did laser for 18 months and still it came back. I'm assuming from primo. But also hairy Euro.

Yeah I'm Sydney based.

Allupfromhere · Dec 26, 2025

Awesome having another aussie brother on here

Unlucky on the hair unfortunately. Always clippers though as plan b

Mobster · Dec 27, 2025

I've never been that hairy.

LevButlerov · Dec 27, 2025

AVMetal_mulisha said:
Hey team,

Attached are photos. My laptop died so will respond to the msgs etc this evening.

Also note I use a bench for photos so angle isn't the best. But I'm not taking a tripod to gym. I'll do updated photos each week and send a mix of foods. I eat however atm it's plain and boring. I'm a chef by trade, however if I don't do boring I don't cut! Hahah

You're already really lean, tight hard

I think you can easily get to lower bodyfat @AVMetal_mulisha

AVMetal_mulisha · Dec 27, 2025

Dreamer said:
@coolguy77711 I am interested in this log, keen to see some pics, everything looks solid, the supps, training, calories. Well rounded plan, you should consider adding some Masteron to really dry out if you want that super lean look.

Are you using 2mg oral or injectable slu?

Oral SLU, however not in caps. So not sure about the bio availability. Will try caps next. I've heard that injectable is done via DMSO.
But adding Masteron would crash out my E2 even more, or do you mean replace the primo with Master?

AVMetal_mulisha · Dec 27, 2025

s.gentz said:
Your gonna want to rethink this. 5mg is way too high. The starting dose is 1mg/wk for 4 weeks then 1.5mg/wk for 4 weeks and so on.
5mg will make you feel like complete garbage and bring digestion to a halt. You want to use this as a toll to aid in appetite control, not completely crush it.
The last time I used it i was able to run it at 1mg for 12 weeks before even thinking about upping the dose.
More is not better here.

If you lowered carbs a little and brought up fats you may be able to get the fire going again.
How long have you been dieting for?

Can you post pics of your current physique? You can't spot reduce fat. It comes off where it comes off. For me I hold fat on my back/lower back. I know when i'm lean when I start to see mid to low back detail.

I'm a fatty at heart. I started at 1mg per week then titrated up over the last 8 weeks that I've been on this cut. even at 5mg when the night comes I die for carbs. In saying that, It may be the vendor. I'm going to try Raptor Labs Reta next vial (1.5 weeks away) and see if that is any better. The first time i tried reta I was on 2.5mg per week and I would go all day without eating. The last 3 vials I've had to titrate up and def still get food noise.

I've been cutting proper for 8 weeks.

AVMetal_mulisha · Dec 27, 2025

LevButlerov said:
welcome now fully to the EVO family @AVMetal_mulisha happy you shared.

you're on of the few that does 5mgs of tren ED, @BeMe take note of the dose here

if you're trying to get under 8% I suggest you you start cutting carbs and doing more AM fasted cardio, and training should change to more 20-25 reps for each set less weight as you get more dry.
for peds, add clenbuterol to push through the 9% mark, 40mcg to start but make sure from a trusted source

and 5mgs retatrutide, have you experienced this dose before? might be hard on digestion

@HarleyGuy
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

Am looking at re-doing my plan to be honest (training split). I'lll update later this week.

Not keen for clen as my HR is around 80 BPM as it is at the moment, during sleep gets to 56ish. Agree will do more fasted cardio.

ROIDDERS · Dec 27, 2025

AVMetal_mulisha said:
Introduction: Hey everyone. I’ve decided to start this log to document the final phase of my current cutting cycle and the subsequent transition into a health-focused TRT phase. I am 39 years old, 178 cm, and currently sitting at approximately 82–83 kg.

I’m currently in the "purgatory" stage of this cut—sitting at roughly 9–10% body fat. While the conditioning is decent, the goal is to break into true 7–8% territory while solving a specific challenge: moving from a "losing the last bit of stomach fat, I've never been able to beach ripped, strong whilst maintaining health. This log will be a deep dive into the (hopefully) last 6 weeks of the cut including AAS, mitochondrial peptides, training.

Post TRT / Health phase - I will look to go into a build phase possibly over 9 - 10 months whilst minimizing fat and also keeping health parameters in check.

I'm also on the lookout for a sponsor to partner with if there are any looking.

Link to my original introduction here with bloodwork - https://www.evolutionary.org/forums...-and-blood-work-analysis.108266/#post-1927586

1. THE PROTOCOL
Androgens (Daily Pins):

Testosterone Enanthate: 200 mg/week

Primobolan Enanthate: 100 mg/week

Trenbolone Acetate: 5 mg daily (35 mg/week)

Note: I recently dropped Primo from 290 mg to 100 mg after bloods showed my E2 was functionally crashed at 39 pmol/L.

Mitochondrial & Metabolic Agents:

Retatrutide: 5 mg/week

MOTS-c: 1 mg, 5 days/week (Morning)

SS-31 1 mg, 5 days/week (Evening)

SLU-PP-332: 2 mg/day (Training days)

Injectable L-Carnitine: 300–600 mg, 3x/week

Methylene Blue: 10mg 5 days per week

Health & Longevity Support:
Telmisartan 40mg per day
NAC in the evening 1200mg
Taurine twice per day x 2.5mg
NMN in the morning

TUDCA 1000mg
Red Yeast Extract 1200mg
Vitamin D / K2 4000 iu per day (though it's random and only when I remember)
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex

2. NUTRITION: High/Low Carb Cycling
To combat the flatness from the Retatrutide/Tren combo and leverage my high insulin sensitivity (Fasting Insulin: 2 mU/L), I’ve moved away from flat calories to a targeted cycle.

Protein: 200g daily

High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).

Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

Incline DB Press (30-45°): 3 sets x 8–10 reps.

Lat Pulldown (Medium-Neutral Grip): 3 sets x 10–12 reps.

Chest-Supported T-Bar Row (Wide Grip): 3 sets x 8–10 reps.

Pec Deck / Fly Machine: 2 sets x 12–15 reps.

Lateral Raise (Bench Supported): 4 sets x 15–20 reps.

Day 2: Lower Body (Posterior & Hamstrings)

Romanian Deadlifts (RDL): 3 sets x 8–10 reps (3-sec eccentric).

Leg Press or Hack Squat: 2 sets x 10–12 reps.

Seated Leg Curl: 3 sets x 12–15 reps (Focus on the stretch).

Adductor Machine: 2 sets x 15 reps.

Calf Raises: 4 sets x 15–20 reps.

Day 3: Upper 2 (Shoulders & Back Detail)

Incline Smith Machine Press: 3 sets x 8–10 reps.

Meadows Row or Single-Arm Neutral Cable Row: 3 sets x 10–12 reps.

Upright Rows (Cable/DB): 3 sets x 12–15 reps.

Face Pulls: 3 sets x 15 reps.

Weighted Dips: 2 sets x Max reps.

Day 4: Core & Arm Detail

Heavy Cable Crunches: 4 sets x 12–15 reps.

Hanging Leg Raises: 3 sets x 15–20 reps.

Stomach Vacuums: 3 sets x 30-second holds.

Triceps Pushdowns (Dual Rope): 3 sets x 12–15 reps.

Incline DB Curls: 3 sets x 12–15 reps.

Day 5: Upper 3 (Chest/Shoulder Polish)

Slight Incline Machine Chest Press: 3 sets x 10–12 reps.

DB Lateral Raises: 5 sets x 15–20 reps.

Single-Arm Lat Pulldown: 3 sets x 12–15 reps.

High-to-Low Cable Flys: 3 sets x 15 reps.

Overhead Cable Triceps Extensions: 3 sets x 12–15 reps.

Activity: 10,000 - 12K steps daily + 2–3 BJJ sessions. I try and do 3 - 4 LISS sessions a week. with 1 - 2 of these being a jog. However, usually just a 5 - 5.2km/h walk on 8 incline.

4. SHORT-TERM GOAL: THE REMAINING 3KG
My objective for the next 4 weeks is to drop the remaining 2–3 kg of localized fat on the lower abdomen and flanks.

@AVMetal_mulisha this is a good training session right here. I like that you hit the hanging leg raises and stomach vacuums. Working that core is important. That is what drives the beautiful ab structure that we love to see.

2Thick · Dec 27, 2025

AVMetal_mulisha said:
Introduction: Hey everyone. I’ve decided to start this log to document the final phase of my current cutting cycle and the subsequent transition into a health-focused TRT phase. I am 39 years old, 178 cm, and currently sitting at approximately 82–83 kg.

I’m currently in the "purgatory" stage of this cut—sitting at roughly 9–10% body fat. While the conditioning is decent, the goal is to break into true 7–8% territory while solving a specific challenge: moving from a "losing the last bit of stomach fat, I've never been able to beach ripped, strong whilst maintaining health. This log will be a deep dive into the (hopefully) last 6 weeks of the cut including AAS, mitochondrial peptides, training.

Post TRT / Health phase - I will look to go into a build phase possibly over 9 - 10 months whilst minimizing fat and also keeping health parameters in check.

I'm also on the lookout for a sponsor to partner with if there are any looking.

Link to my original introduction here with bloodwork - https://www.evolutionary.org/forums...-and-blood-work-analysis.108266/#post-1927586

1. THE PROTOCOL
Androgens (Daily Pins):

Testosterone Enanthate: 200 mg/week

Primobolan Enanthate: 100 mg/week

Trenbolone Acetate: 5 mg daily (35 mg/week)

Note: I recently dropped Primo from 290 mg to 100 mg after bloods showed my E2 was functionally crashed at 39 pmol/L.

Mitochondrial & Metabolic Agents:

Retatrutide: 5 mg/week

MOTS-c: 1 mg, 5 days/week (Morning)

SS-31 1 mg, 5 days/week (Evening)

SLU-PP-332: 2 mg/day (Training days)

Injectable L-Carnitine: 300–600 mg, 3x/week

Methylene Blue: 10mg 5 days per week

Health & Longevity Support:
Telmisartan 40mg per day
NAC in the evening 1200mg
Taurine twice per day x 2.5mg
NMN in the morning

TUDCA 1000mg
Red Yeast Extract 1200mg
Vitamin D / K2 4000 iu per day (though it's random and only when I remember)
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex

2. NUTRITION: High/Low Carb Cycling
To combat the flatness from the Retatrutide/Tren combo and leverage my high insulin sensitivity (Fasting Insulin: 2 mU/L), I’ve moved away from flat calories to a targeted cycle.

Protein: 200g daily

High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).

Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

Incline DB Press (30-45°): 3 sets x 8–10 reps.

Lat Pulldown (Medium-Neutral Grip): 3 sets x 10–12 reps.

Chest-Supported T-Bar Row (Wide Grip): 3 sets x 8–10 reps.

Pec Deck / Fly Machine: 2 sets x 12–15 reps.

Lateral Raise (Bench Supported): 4 sets x 15–20 reps.

Day 2: Lower Body (Posterior & Hamstrings)

Romanian Deadlifts (RDL): 3 sets x 8–10 reps (3-sec eccentric).

Leg Press or Hack Squat: 2 sets x 10–12 reps.

Seated Leg Curl: 3 sets x 12–15 reps (Focus on the stretch).

Adductor Machine: 2 sets x 15 reps.

Calf Raises: 4 sets x 15–20 reps.

Day 3: Upper 2 (Shoulders & Back Detail)

Incline Smith Machine Press: 3 sets x 8–10 reps.

Meadows Row or Single-Arm Neutral Cable Row: 3 sets x 10–12 reps.

Upright Rows (Cable/DB): 3 sets x 12–15 reps.

Face Pulls: 3 sets x 15 reps.

Weighted Dips: 2 sets x Max reps.

Day 4: Core & Arm Detail

Heavy Cable Crunches: 4 sets x 12–15 reps.

Hanging Leg Raises: 3 sets x 15–20 reps.

Stomach Vacuums: 3 sets x 30-second holds.

Triceps Pushdowns (Dual Rope): 3 sets x 12–15 reps.

Incline DB Curls: 3 sets x 12–15 reps.

Day 5: Upper 3 (Chest/Shoulder Polish)

Slight Incline Machine Chest Press: 3 sets x 10–12 reps.

DB Lateral Raises: 5 sets x 15–20 reps.

Single-Arm Lat Pulldown: 3 sets x 12–15 reps.

High-to-Low Cable Flys: 3 sets x 15 reps.

Overhead Cable Triceps Extensions: 3 sets x 12–15 reps.

Activity: 10,000 - 12K steps daily + 2–3 BJJ sessions. I try and do 3 - 4 LISS sessions a week. with 1 - 2 of these being a jog. However, usually just a 5 - 5.2km/h walk on 8 incline.

4. SHORT-TERM GOAL: THE REMAINING 3KG
My objective for the next 4 weeks is to drop the remaining 2–3 kg of localized fat on the lower abdomen and flanks.

I really like all the activity you're doing that you included everything, including the low-intensity cardio, the BJJ, the steps, the walking, all that stuff, and the jogging. That is very impressive stuff that you are doing to keep your body active. @AVMetal_mulisha

HarleyGuy · Dec 27, 2025

AVMetal_mulisha said:
Hey team,

Attached are photos. My laptop died so will respond to the msgs etc this evening.

Also note I use a bench for photos so angle isn't the best. But I'm not taking a tripod to gym. I'll do updated photos each week and send a mix of foods. I eat however atm it's plain and boring. I'm a chef by trade, however if I don't do boring I don't cut! Hahah

You're definitely already there bro and can cut another 1-2% with some grit and determination. I agree it requires very boring food for this but your determined as fuck and I'm looking forward to seeing it!

waggat · Dec 27, 2025

AVMetal_mulisha said:
Hey team,

Attached are photos. My laptop died so will respond to the msgs etc this evening.

Also note I use a bench for photos so angle isn't the best. But I'm not taking a tripod to gym. I'll do updated photos each week and send a mix of foods. I eat however atm it's plain and boring. I'm a chef by trade, however if I don't do boring I don't cut! Hahah

Looking good mate. You've got big arms and legs and your traps look crazy from the rear.

LevButlerov · Dec 27, 2025

AVMetal_mulisha said:
Am looking at re-doing my plan to be honest (training split). I'lll update later this week.

Not keen for clen as my HR is around 80 BPM as it is at the moment, during sleep gets to 56ish. Agree will do more fasted cardio.

sure waiting to see the redo

update us

RoySimpson · Dec 27, 2025

AVMetal_mulisha said:
Introduction: Hey everyone. I’ve decided to start this log to document the final phase of my current cutting cycle and the subsequent transition into a health-focused TRT phase. I am 39 years old, 178 cm, and currently sitting at approximately 82–83 kg.

I’m currently in the "purgatory" stage of this cut—sitting at roughly 9–10% body fat. While the conditioning is decent, the goal is to break into true 7–8% territory while solving a specific challenge: moving from a "losing the last bit of stomach fat, I've never been able to beach ripped, strong whilst maintaining health. This log will be a deep dive into the (hopefully) last 6 weeks of the cut including AAS, mitochondrial peptides, training.

Post TRT / Health phase - I will look to go into a build phase possibly over 9 - 10 months whilst minimizing fat and also keeping health parameters in check.

I'm also on the lookout for a sponsor to partner with if there are any looking.

Link to my original introduction here with bloodwork - https://www.evolutionary.org/forums...-and-blood-work-analysis.108266/#post-1927586

1. THE PROTOCOL
Androgens (Daily Pins):

Testosterone Enanthate: 200 mg/week

Primobolan Enanthate: 100 mg/week

Trenbolone Acetate: 5 mg daily (35 mg/week)

Note: I recently dropped Primo from 290 mg to 100 mg after bloods showed my E2 was functionally crashed at 39 pmol/L.

Mitochondrial & Metabolic Agents:

Retatrutide: 5 mg/week

MOTS-c: 1 mg, 5 days/week (Morning)

SS-31 1 mg, 5 days/week (Evening)

SLU-PP-332: 2 mg/day (Training days)

Injectable L-Carnitine: 300–600 mg, 3x/week

Methylene Blue: 10mg 5 days per week

Health & Longevity Support:
Telmisartan 40mg per day
NAC in the evening 1200mg
Taurine twice per day x 2.5mg
NMN in the morning

TUDCA 1000mg
Red Yeast Extract 1200mg
Vitamin D / K2 4000 iu per day (though it's random and only when I remember)
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex

2. NUTRITION: High/Low Carb Cycling
To combat the flatness from the Retatrutide/Tren combo and leverage my high insulin sensitivity (Fasting Insulin: 2 mU/L), I’ve moved away from flat calories to a targeted cycle.

Protein: 200g daily

High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).

Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

Incline DB Press (30-45°): 3 sets x 8–10 reps.

Lat Pulldown (Medium-Neutral Grip): 3 sets x 10–12 reps.

Chest-Supported T-Bar Row (Wide Grip): 3 sets x 8–10 reps.

Pec Deck / Fly Machine: 2 sets x 12–15 reps.

Lateral Raise (Bench Supported): 4 sets x 15–20 reps.

Day 2: Lower Body (Posterior & Hamstrings)

Romanian Deadlifts (RDL): 3 sets x 8–10 reps (3-sec eccentric).

Leg Press or Hack Squat: 2 sets x 10–12 reps.

Seated Leg Curl: 3 sets x 12–15 reps (Focus on the stretch).

Adductor Machine: 2 sets x 15 reps.

Calf Raises: 4 sets x 15–20 reps.

Day 3: Upper 2 (Shoulders & Back Detail)

Incline Smith Machine Press: 3 sets x 8–10 reps.

Meadows Row or Single-Arm Neutral Cable Row: 3 sets x 10–12 reps.

Upright Rows (Cable/DB): 3 sets x 12–15 reps.

Face Pulls: 3 sets x 15 reps.

Weighted Dips: 2 sets x Max reps.

Day 4: Core & Arm Detail

Heavy Cable Crunches: 4 sets x 12–15 reps.

Hanging Leg Raises: 3 sets x 15–20 reps.

Stomach Vacuums: 3 sets x 30-second holds.

Triceps Pushdowns (Dual Rope): 3 sets x 12–15 reps.

Incline DB Curls: 3 sets x 12–15 reps.

Day 5: Upper 3 (Chest/Shoulder Polish)

Slight Incline Machine Chest Press: 3 sets x 10–12 reps.

DB Lateral Raises: 5 sets x 15–20 reps.

Single-Arm Lat Pulldown: 3 sets x 12–15 reps.

High-to-Low Cable Flys: 3 sets x 15 reps.

Overhead Cable Triceps Extensions: 3 sets x 12–15 reps.

Activity: 10,000 - 12K steps daily + 2–3 BJJ sessions. I try and do 3 - 4 LISS sessions a week. with 1 - 2 of these being a jog. However, usually just a 5 - 5.2km/h walk on 8 incline.

4. SHORT-TERM GOAL: THE REMAINING 3KG
My objective for the next 4 weeks is to drop the remaining 2–3 kg of localized fat on the lower abdomen and flanks.

@AVMetal_mulisha Awesome work right here bro!

AVMetal_mulisha · Dec 28, 2025

BeMe said:
Sitting at 8-9% BF is nothing to be bummed about bro. That's a solid achievement on its own. Its a great maintainable walking around BF% where you still look peeled.

If you wanna really get that last bit off you probably gotta start adjusting your macros and suffer a bit lol.

Training looks really good. I like the volume, really well balanced.

Your names a cool one. Been a while since I heard Metal Mulisha. Takes me back.

Really great start to the log!

Really bro...just couldn't help yourself lol

Yeah big old school Tallica fan here!

What macros are you thinking? I've noticed with the mito stack I'm burning through cals. Not that it checks but line of sight, my fitness watch is giving me about a 3 - 3200 cals per day burn.

BeMe · Dec 28, 2025

AVMetal_mulisha said:
Yeah big old school Tallica fan here!

What macros are you thinking? I've noticed with the mito stack I'm burning through cals. Not that it checks but line of sight, my fitness watch is giving me about a 3 - 3200 cals per day burn.

If you've hit a plateau I'd start trying to tinker with that high day a little bit and see if that helps. The carbs are somewhat high on those days so you could try dropping them to see how it goes.

ballin2504 · Dec 28, 2025

AVMetal_mulisha said:
Introduction: Hey everyone. I’ve decided to start this log to document the final phase of my current cutting cycle and the subsequent transition into a health-focused TRT phase. I am 39 years old, 178 cm, and currently sitting at approximately 82–83 kg.

I’m currently in the "purgatory" stage of this cut—sitting at roughly 9–10% body fat. While the conditioning is decent, the goal is to break into true 7–8% territory while solving a specific challenge: moving from a "losing the last bit of stomach fat, I've never been able to beach ripped, strong whilst maintaining health. This log will be a deep dive into the (hopefully) last 6 weeks of the cut including AAS, mitochondrial peptides, training.

Post TRT / Health phase - I will look to go into a build phase possibly over 9 - 10 months whilst minimizing fat and also keeping health parameters in check.

I'm also on the lookout for a sponsor to partner with if there are any looking.

Link to my original introduction here with bloodwork - https://www.evolutionary.org/forums...-and-blood-work-analysis.108266/#post-1927586

1. THE PROTOCOL
Androgens (Daily Pins):

Testosterone Enanthate: 200 mg/week

Primobolan Enanthate: 100 mg/week

Trenbolone Acetate: 5 mg daily (35 mg/week)

Note: I recently dropped Primo from 290 mg to 100 mg after bloods showed my E2 was functionally crashed at 39 pmol/L.

Mitochondrial & Metabolic Agents:

Retatrutide: 5 mg/week

MOTS-c: 1 mg, 5 days/week (Morning)

SS-31 1 mg, 5 days/week (Evening)

SLU-PP-332: 2 mg/day (Training days)

Injectable L-Carnitine: 300–600 mg, 3x/week

Methylene Blue: 10mg 5 days per week

Health & Longevity Support:
Telmisartan 40mg per day
NAC in the evening 1200mg
Taurine twice per day x 2.5mg
NMN in the morning

TUDCA 1000mg
Red Yeast Extract 1200mg
Vitamin D / K2 4000 iu per day (though it's random and only when I remember)
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex

2. NUTRITION: High/Low Carb Cycling
To combat the flatness from the Retatrutide/Tren combo and leverage my high insulin sensitivity (Fasting Insulin: 2 mU/L), I’ve moved away from flat calories to a targeted cycle.

Protein: 200g daily

High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).

Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

Incline DB Press (30-45°): 3 sets x 8–10 reps.

Lat Pulldown (Medium-Neutral Grip): 3 sets x 10–12 reps.

Chest-Supported T-Bar Row (Wide Grip): 3 sets x 8–10 reps.

Pec Deck / Fly Machine: 2 sets x 12–15 reps.

Lateral Raise (Bench Supported): 4 sets x 15–20 reps.

Day 2: Lower Body (Posterior & Hamstrings)

Romanian Deadlifts (RDL): 3 sets x 8–10 reps (3-sec eccentric).

Leg Press or Hack Squat: 2 sets x 10–12 reps.

Seated Leg Curl: 3 sets x 12–15 reps (Focus on the stretch).

Adductor Machine: 2 sets x 15 reps.

Calf Raises: 4 sets x 15–20 reps.

Day 3: Upper 2 (Shoulders & Back Detail)

Incline Smith Machine Press: 3 sets x 8–10 reps.

Meadows Row or Single-Arm Neutral Cable Row: 3 sets x 10–12 reps.

Upright Rows (Cable/DB): 3 sets x 12–15 reps.

Face Pulls: 3 sets x 15 reps.

Weighted Dips: 2 sets x Max reps.

Day 4: Core & Arm Detail

Heavy Cable Crunches: 4 sets x 12–15 reps.

Hanging Leg Raises: 3 sets x 15–20 reps.

Stomach Vacuums: 3 sets x 30-second holds.

Triceps Pushdowns (Dual Rope): 3 sets x 12–15 reps.

Incline DB Curls: 3 sets x 12–15 reps.

Day 5: Upper 3 (Chest/Shoulder Polish)

Slight Incline Machine Chest Press: 3 sets x 10–12 reps.

DB Lateral Raises: 5 sets x 15–20 reps.

Single-Arm Lat Pulldown: 3 sets x 12–15 reps.

High-to-Low Cable Flys: 3 sets x 15 reps.

Overhead Cable Triceps Extensions: 3 sets x 12–15 reps.

Activity: 10,000 - 12K steps daily + 2–3 BJJ sessions. I try and do 3 - 4 LISS sessions a week. with 1 - 2 of these being a jog. However, usually just a 5 - 5.2km/h walk on 8 incline.

4. SHORT-TERM GOAL: THE REMAINING 3KG
My objective for the next 4 weeks is to drop the remaining 2–3 kg of localized fat on the lower abdomen and flanks.

@avmetal_melisha really good start to the log. We’re glad to have you here on Evo. Can’t wait to see how far you push this.

AVMetal_mulisha · Dec 29, 2025

Hey all,

Any sources to Nebivolol my RHR during sleep is circa 70 and during day goes between 80/90 just sitting

My BP is good around 120/70 in the AM.

Allupfromhere · Dec 29, 2025

AVMetal_mulisha said:
Hey all,

Any sources to Nebivolol my RHR during sleep is circa 70 and during day goes between 80/90 just sitting

My BP is good around 120/70 in the AM.

I believe @Prymal can help

LH5515 · Dec 29, 2025

Nice start to your log man! Definitely following. Training looks great! Would be great to see full day of eating

AVMetal_mulisha · Jan 4, 2026

Hey All,
Happy New Year - been quite since the OG posts.

The Last 2 Weeks: The previous two weeks were a crash course in systemic stress. Following a heavy push and recent blood donation, my body hit a "redline" state.

Symptoms: Sleeping heart rate (RHR) spiked to 73–75 BPM, accompanied by audible "thumping" in the ears and a slight tingle in top left chest.
Where I think I went wrong was donating blood, jumping on tren (0.25mg per week), then pushing out 3500 cals per day whilst only consuming 2200. This lead to the symptoms above but also total burn out feeling.

The focus for the next 3 weeks is internal repair. I am going to combine my health phase with the remainder of my cut.

1. Hormonal Shift (The Bioidentical Base)

Testosterone E: Dropping to 125mg/week
Primo: Dropping this out.
hCG: Adding 500 IU/week (250 IU x 2) to backfill neurosteroids like Pregnenolone and DHEA for brain sharpness.
- On this, I've not seen many people on this forum or others really talk about the importance of preg / DHEA. I'd love to hear peoples thoughts.

2. Mitochondrial Repair (The Order)

SS-31 (5mg Daily): To patch mitochondrial leaks
NAD+ (25–50mg Daily): To restore cellular energy and clear brain fog.
Introduction: MOTSC 2 x 5mg per week - starting next week if the recovery goes well.

3. Nutrition (The 400g Carb Cut)

Macros: 230g Protein / 400g Carbs / 45g Fat.- These macros were last week.
Macros this week: 2500 calories / 220g Protein / 260g Carbs / 70g fat
Macros next week and towards the end of the cut: 2200 calories / 180 - 200g protein / 60g fat / Carbs - filler
Goal: Use high-carb fueling to drive recovery and metabolic health while staying in a deficit to hit sub-8% by Feb 21st.

I took the week off training to recovery with first session this morning, attached are photos post training (Yes laser needs to happen).
Training:
This morning 5/1/26
Smith Machine incline bench 30degree incline 3s eccentric, hold 1 second, 1 second concentric:
60kg x 12
70kg x 8
60kg x 8

Lat Pulldown wide grip
40kg x 7
35kg x 8
30kg x 11

30 degree bench incline cable chest fly
13.75kg x 10
12kg x 10
12kg x 11

Single-arm Meadow Row
25kg x 12 Reps x 3 sets

Cable Cuffed lateral raises
7.5kg x 15 per arm x 2 sets

LevButlerov · Jan 4, 2026

AVMetal_mulisha said:
Hey All,
Happy New Year - been quite since the OG posts.

The Last 2 Weeks: The previous two weeks were a crash course in systemic stress. Following a heavy push and recent blood donation, my body hit a "redline" state.

Symptoms: Sleeping heart rate (RHR) spiked to 73–75 BPM, accompanied by audible "thumping" in the ears and a slight tingle in top left chest.

Where I think I went wrong was donating blood, jumping on tren (0.25mg per week), then pushing out 3500 cals per day whilst only consuming 2200. This lead to the symptoms above but also total burn out feeling.

The focus for the next 3 weeks is internal repair. I am going to combine my health phase with the remainder of my cut.

1. Hormonal Shift (The Bioidentical Base)

Testosterone E: Dropping to 125mg/week

Primo: Dropping this out.

hCG: Adding 500 IU/week (250 IU x 2) to backfill neurosteroids like Pregnenolone and DHEAfor brain sharpness.

On this, I've not seen many people on this forum or others really talk about the importance of preg / DHEA. I'd love to hear peoples thoughts.

2. Mitochondrial Repair (The Order)

SS-31 (5mg Daily): To patch mitochondrial leaks

NAD+ (25–50mg Daily): To restore cellular energy and clear brain fog.

Introduction: MOTSC 2 x 5mg per week - starting next week if the recovery goes well.

3. Nutrition (The 400g Carb Cut)

Macros: 230g Protein / 400g Carbs / 45g Fat.- These macros were last week.

Macros this week: 2500 calories / 220g Protein / 260g Carbs / 70g fat

Macros next week and towards the end of the cut: 2200 calories / 180 - 200g protein / 60g fat / Carbs - filler

Goal: Use high-carb fueling to drive recovery and metabolic health while staying in a deficit to hit sub-8% by Feb 21st.

I took the week off training to recovery with first session this morning, attached are photos post training (Yes laser needs to happen).
Training:
This morning 5/1/26
Smith Machine incline bench 30degree incline 3s eccentric, hold 1 second, 1 second concentric:
60kg x 12
70kg x 8
60kg x 8

Lat Pulldown wide grip
40kg x 7
35kg x 8
30kg x 11

30 degree bench incline cable chest fly
13.75kg x 10
12kg x 10
12kg x 11

Single-arm Meadow Row
25kg x 12 Reps x 3 sets

Cable Cuffed lateral raises
7.5kg x 15 per arm x 2 sets

you're looking good and you see back

strong abs and lean size @AVMetal_mulisha but 73bpm? thats not very high, what was it before?
and did you do bloods yet?

AVMetal_mulisha · Jan 4, 2026

LevButlerov said:
you're looking good and you see back strong abs and lean size @AVMetal_mulisha but 73bpm? thats not very high, what was it before?
and did you do bloods yet?

Yeah, I uploaded my bloods last week hahaha.

Issue with my RHR is 1.) It was mid 50's (pre anabolics), and 2.) It sits around 85 - 90 when I'm walking around. Would like this to sit in the 70's.

Appreciate the feedback on the build.

LevButlerov · Jan 5, 2026

AVMetal_mulisha said:
Yeah, I uploaded my bloods last week hahaha.

Issue with my RHR is 1.) It was mid 50's (pre anabolics), and 2.) It sits around 85 - 90 when I'm walking around. Would like this to sit in the 70's.

Appreciate the feedback on the build.

I'm just checking back missed them

thats good even at 8-90 range if you target that @AVMetal_mulisha if you have no sides

AVMetal_mulisha · Jan 5, 2026

Workout Log: Cut Phase (Days 1 & 2)

Following a high-frequency approach to maintain muscle density and shape while leaning out. Here is the breakdown of the first two days of the current rotation.

First 2 days back in the gym after 2 weeks off over Christmas. For leg I'm focusing on technique and ensuring the right muscles are being used. I've been working with my physio on better core activation and glute activation. Whilst I can usually push 170kg on the hack squat, it's very different doing it with a band around the thigh and focusing on perfect execution.

I've also added the last 9 check ins with the EVOLT that the gym has, although I'm not 4% bodyfat (maybe one day), it at least gives directionally accurate information on how things are progressing.

Day 1: Upper 1 (Chest Shelf & Back Width)

Goal: Targeting the upper-body "V" taper and filling out the ribcage.

Incline Smith Machine Press (3 sets x 8–10 reps | 1-sec pause at chest)
- Set 1: 60kg x 12
- Set 2: 70kg x 8
- Set 3: 60kg x 8
Lat Pulldown (Neutral Grip) (3 sets x 10–12 reps)
- Set 1: 40kg x 7
- Set 2: 35kg x 8
- Set 3: 30kg x 11
Low-Incline DB Flyes (3 sets x 12–15 reps)
- Set 1: 13.75kg x 10
- Set 2: 12kg x 10
- Set 3: 12kg x 11
Single-Arm Pendlay Row (3 sets x 10–12 reps)
- Set 1: 25kg x 12
- Set 2: 25kg x 12
Cable Cuffed Lateral Raises (4 sets x 15–20 reps)
- Set 1: 7.5kg x 15
- Set 2: 7.5kg x 15
- Set 3: 7.5kg x 15
- Set 4: 7.5kg x 15

Day 2: Lower Body (Posterior Detail & Tie-in)

Goal: Refining hamstrings and glutes while maintaining quad density.

Romanian Deadlifts (BB or DB) (3 sets x 10–12 reps | 3-sec eccentric)
- Set 1: 90kg x 9
- Set 2: 80kg x 7
- Set 3: 80kg x 8
Hack Squat (2 sets x 12–15 reps)
- Set 1: 40kg x 11
- Set 2: 40kg x 10
Seated Leg Curls (3 sets x 15 reps | Focus on the stretch)
- Set 1: 75kg x 14
- Set 2: 75kg x 7 then drop to 61kg x 5
- Set 3: 61kg x 14
Adductor Machine (2 sets x 15–20 reps)
- Did not do
Standing Calf Raises (4 sets x 15–20 reps | 2-sec pause at bottom)
- Set 1: 125kg x 15
- Set 2: 125kg x 11

LevButlerov · Jan 5, 2026

AVMetal_mulisha said:
Workout Log: Cut Phase (Days 1 & 2)
Following a high-frequency approach to maintain muscle density and shape while leaning out. Here is the breakdown of the first two days of the current rotation.

First 2 days back in the gym after 2 weeks off over Christmas. For leg I'm focusing on technique and ensuring the right muscles are being used. I've been working with my physio on better core activation and glute activation. Whilst I can usually push 170kg on the hack squat, it's very different doing it with a band around the thigh and focusing on perfect execution.

I've also added the last 9 check ins with the EVOLT that the gym has, although I'm not 4% bodyfat (maybe one day), it at least gives directionally accurate information on how things are progressing.

Day 1: Upper 1 (Chest Shelf & Back Width)
Goal: Targeting the upper-body "V" taper and filling out the ribcage.

Incline Smith Machine Press(3 sets x 8–10 reps | 1-sec pause at chest)

Set 1: 60kg x 12

Set 2: 70kg x 8

Set 3: 60kg x 8

Lat Pulldown (Neutral Grip)(3 sets x 10–12 reps)

Set 1: 40kg x 7

Set 2: 35kg x 8

Set 3: 30kg x 11

Low-Incline DB Flyes(3 sets x 12–15 reps)

Set 1: 13.75kg x 10

Set 2: 12kg x 10

Set 3: 12kg x 11

Single-Arm Pendlay Row(3 sets x 10–12 reps)

Set 1: 25kg x 12

Set 2: 25kg x 12

Cable Cuffed Lateral Raises(4 sets x 15–20 reps)

Set 1: 7.5kg x 15

Set 2: 7.5kg x 15

Set 3: 7.5kg x 15

Set 4: 7.5kg x 15

Day 2: Lower Body (Posterior Detail & Tie-in)
Goal: Refining hamstrings and glutes while maintaining quad density.

Romanian Deadlifts (BB or DB)(3 sets x 10–12 reps | 3-sec eccentric)

Set 1: 90kg x 9

Set 2: 80kg x 7

Set 3: 80kg x 8

Hack Squat (2 sets x 12–15 reps)

Set 1: 40kg x 11

Set 2: 40kg x 10

Seated Leg Curls(3 sets x 15 reps | Focus on the stretch)

Set 1: 75kg x 14

Set 2: 75kg x 7 then drop to 61kg x 5

Set 3: 61kg x 14

Adductor Machine(2 sets x 15–20 reps)

Did not do

Standing Calf Raises(4 sets x 15–20 reps | 2-sec pause at bottom)

Set 1: 125kg x 15

Set 2: 125kg x 11

You're not 4% but last pic I saw of you, you're very lean

must be dry low water right? @AVMetal_mulisha

good training too

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman

Dreamer · Jan 5, 2026

AVMetal_mulisha said:
Yeah, I uploaded my bloods last week hahaha.

Issue with my RHR is 1.) It was mid 50's (pre anabolics), and 2.) It sits around 85 - 90 when I'm walking around. Would like this to sit in the 70's.

Appreciate the feedback on the build.

I am the same man, my RHR when im off cycle can be as low as 42-43 but when on, jumps right up, I think mine could be hormones out a bit like low e2 - worth doing bloods

R.AP · Jan 5, 2026

AVMetal_mulisha said:
Hey All,
Happy New Year - been quite since the OG posts.

The Last 2 Weeks: The previous two weeks were a crash course in systemic stress. Following a heavy push and recent blood donation, my body hit a "redline" state.

Symptoms: Sleeping heart rate (RHR) spiked to 73–75 BPM, accompanied by audible "thumping" in the ears and a slight tingle in top left chest.

Where I think I went wrong was donating blood, jumping on tren (0.25mg per week), then pushing out 3500 cals per day whilst only consuming 2200. This lead to the symptoms above but also total burn out feeling.

The focus for the next 3 weeks is internal repair. I am going to combine my health phase with the remainder of my cut.

1. Hormonal Shift (The Bioidentical Base)

Testosterone E: Dropping to 125mg/week

Primo: Dropping this out.

hCG: Adding 500 IU/week (250 IU x 2) to backfill neurosteroids like Pregnenolone and DHEAfor brain sharpness.

On this, I've not seen many people on this forum or others really talk about the importance of preg / DHEA. I'd love to hear peoples thoughts.

2. Mitochondrial Repair (The Order)

SS-31 (5mg Daily): To patch mitochondrial leaks

NAD+ (25–50mg Daily): To restore cellular energy and clear brain fog.

Introduction: MOTSC 2 x 5mg per week - starting next week if the recovery goes well.

3. Nutrition (The 400g Carb Cut)

Macros: 230g Protein / 400g Carbs / 45g Fat.- These macros were last week.

Macros this week: 2500 calories / 220g Protein / 260g Carbs / 70g fat

Macros next week and towards the end of the cut: 2200 calories / 180 - 200g protein / 60g fat / Carbs - filler

Goal: Use high-carb fueling to drive recovery and metabolic health while staying in a deficit to hit sub-8% by Feb 21st.

I took the week off training to recovery with first session this morning, attached are photos post training (Yes laser needs to happen).
Training:
This morning 5/1/26
Smith Machine incline bench 30degree incline 3s eccentric, hold 1 second, 1 second concentric:
60kg x 12
70kg x 8
60kg x 8

Lat Pulldown wide grip
40kg x 7
35kg x 8
30kg x 11

30 degree bench incline cable chest fly
13.75kg x 10
12kg x 10
12kg x 11

Single-arm Meadow Row
25kg x 12 Reps x 3 sets

Cable Cuffed lateral raises
7.5kg x 15 per arm x 2 sets

In line with a health phase brother I'd love to see your complete nutritional breakdown. Really good time to focus on getting this right to go alongside the TRT, Mito, and Supplementations!

@LevButlerov

AVMetal_mulisha · Jan 6, 2026

Dreamer said:
I am the same man, my RHR when im off cycle can be as low as 42-43 but when on, jumps right up, I think mine could be hormones out a bit like low e2 - worth doing bloods

Is it high even on just TRT? Or just when you go deep in to cycle? Albeit I think mine jumped significantly on tren and also reta also pushes it up too.

E2 was low, however I've downed my dose of primo 8 weeks ago from 290mg a week to 100mg, now completely off and just doing 125mg of TEST-E + 2 x 250mg of HCG a week.

AVMetal_mulisha · Jan 6, 2026

R.AP said:
In line with a health phase brother I'd love to see your complete nutritional breakdown. Really good time to focus on getting this right to go alongside the TRT, Mito, and Supplementations!

@LevButlerov

Hey Rap, when you say see my complete nutritional breakdown, what are you thinking?

Dreamer · Jan 6, 2026

AVMetal_mulisha said:
Is it high even on just TRT? Or just when you go deep in to cycle? Albeit I think mine jumped significantly on tren and also reta also pushes it up too.

E2 was low, however I've downed my dose of primo 8 weeks ago from 290mg a week to 100mg, now completely off and just doing 125mg of TEST-E + 2 x 250mg of HCG a week.

Nah its fine on TRT once I have everything dialled in, your low e2 would be the reason man, let the e2 rise and I guarentee itll settle down, if you use a fitness tracker I would bet your body temp and hrv is cooked too.

R.AP · Jan 6, 2026

AVMetal_mulisha said:
Hey Rap, when you say see my complete nutritional breakdown, what are you thinking?

Looking for food items that look after blood pressure, organ health, oxidative stress, lipids, immune function, gut and digestive health, electrolyte intake etc.

Basically optimizing your health phase so you're in a really strong position for your next phase!

@LevButlerov

AVMetal_mulisha · Jan 6, 2026

R.AP said:
Looking for food items that look after blood pressure, organ health, oxidative stress, lipids, immune function, gut and digestive health, electrolyte intake etc.

Basically optimizing your health phase so you're in a really strong position for your next phase!

@LevButlerov

Supplements I currently take (outside of what I've already mentioned) - PED / Peptides not inc below.

Switch Hydrate
Switch Adrenal

Daily Supps I take
Morning
Thorne B Complex
Thorne Vitamin D + K2
Super Ubiquinol (COQ10)
Urolithin A
Astragalus Root

Supplements I currently take (outside of what I've already mentioned)

Switch Hydrate
Switch Adrenal

Daily Supps I take
Morning
Thorne B Complex
Thorne Vitamin D + K2
Super Ubiquinol (COQ10)
Urolithin A
Astragalus Root

Pre-high carb meal
Hihydroberberine

Evening
Red Yeast Rice
TUDCA
Astragalus Root (dose 2)
High EPA Fish Oil (dose 2)

Pre-high carb meal
Hihydroberberine

Evening
Red Yeast Rice
TUDCA
Astragalus Root (dose 2)
High EPA Fish Oil (dose 2)

Before Bed
L Threonate
L Theanine
Vitamin C

Typical Foods
Breakfast / Post WO
Oats
WPI
Psyllium Husk
Blueberry
Chia Seek

Lunch
Chicken Tenderloin or Kangaroo
Salad
Rice

Snacks
Eggs / Egg Whites

Dinners
Steak / Chicken / White Fish
Pasta / Rice / Sweet Potato /
Vegetables / Salad
Kimchi / Pickles

AVMetal_mulisha · Jan 6, 2026

Per my initial post, the remainder of my cut will look like this. Over and above this I do BJJ 2 - 3 times per week.

Day 1: Upper 1 (Chest Shelf & Back Width)

Incline Smith Machine Press: 3 sets x 8–10 reps (1-sec pause at chest).
Lat Pulldown (Neutral Grip): 3 sets x 10–12 reps.
Low-Incline DB Flyes: 3 sets x 12–15 reps.
Single-Arm Pendlay Row: 3 sets x 10–12 reps.
Cable Cuffed Lateral Raises: 4 sets x 15–20 reps.

Day 2: Lower Body

Mobility & Core Activation
Banded Crab Walk (Glute Activation)
Romanian Deadlifts (BB or DB): 3 sets x 10–12 reps (3-sec eccentric).
Hack Squat or Leg Press: 2 sets x 12–15 reps.
Seated Leg Curls: 3 sets x 15 reps (Focus on the stretch).
Adductor Machine: 2 sets x 15–20 reps.
Standing Calf Raises: 4 sets x 15–20 reps (2-sec pause at bottom).

Day 3: Upper 2

Smith Machine Incline Press: 3 sets x 8–10 reps.
Chest-Supported T-Bar Row (Wide): 3 sets x 10–12 reps (Hard squeeze).
Seated Front Lever Pulldown: 3 sets x 8–10 reps.
Face Pulls: 3 sets x 15–20 reps.
Weighted Dips: 2 sets x Max reps.
Wrist Pronation: 2 sets x 10 reps.
Wrist Supination: 2 sets x 20 reps.

Day 4: Core & Arm Detail

Heavy Cable Crunches: 4 sets x 12–15 reps.
Weighted Side Crunches: 2 sets x 15–20 reps.
Hanging Leg Raises: 3 sets x 15–20 reps.
Stomach Vacuums: 3 sets x 30-sec holds (Fasted).
Rope Triceps Pushdowns: 3 sets x 12–15 reps.
Katana Overhead Triceps Extension:
Incline DB Curls: 3 sets x 12–15 reps.

Day 5: Upper 3

Dead Bench Press: 6 sets x 4–6 reps (Explosive power).
Side Skip and Yeet: 3 sets x 5–10 reps per side.
Single-Arm Lat Pulldown: 3 sets x 12–15 reps.
High-to-Low Cable Flyes: 3 sets x 15 reps (Cross hands at bottom).
Machine Lateral Raises: 4 sets x 15–20 reps.
Overhead Cable Triceps Extensions: 3 sets x 12–15 reps.
Half Kneeling Cable Rotation: 3 sets x 8–10 reps.
Core Work / Abs

Day 6: Sprints

Focus on explosive speed and core stability.

Sprint Warm-up:
- Hip Flexor Knee Raise
- Copenhagen Plank
Flying Start Sprints: 6 sets x 70M.

LevButlerov · Jan 7, 2026

AVMetal_mulisha said:
Supplements I currently take (outside of what I've already mentioned) - PED / Peptides not inc below.

Switch Hydrate
Switch Adrenal

Daily Supps I take
Morning
Thorne B Complex
Thorne Vitamin D + K2
Super Ubiquinol (COQ10)
Urolithin A
Astragalus Root

Supplements I currently take (outside of what I've already mentioned)

Switch Hydrate
Switch Adrenal

Daily Supps I take
Morning
Thorne B Complex
Thorne Vitamin D + K2
Super Ubiquinol (COQ10)
Urolithin A
Astragalus Root

Pre-high carb meal
Hihydroberberine

Evening
Red Yeast Rice
TUDCA
Astragalus Root (dose 2)
High EPA Fish Oil (dose 2)

Pre-high carb meal
Hihydroberberine

Evening
Red Yeast Rice
TUDCA
Astragalus Root (dose 2)
High EPA Fish Oil (dose 2)

Before Bed
L Threonate
L Theanine
Vitamin C

Typical Foods
Breakfast / Post WO
Oats
WPI
Psyllium Husk
Blueberry
Chia Seek

Lunch
Chicken Tenderloin or Kangaroo
Salad
Rice

Snacks
Eggs / Egg Whites

Dinners
Steak / Chicken / White Fish
Pasta / Rice / Sweet Potato /
Vegetables / Salad
Kimchi / Pickles

what kind of macros on this?

AVMetal_mulisha said:
Per my initial post, the remainder of my cut will look like this. Over and above this I do BJJ 2 - 3 times per week.

Day 1: Upper 1 (Chest Shelf & Back Width)

Incline Smith Machine Press: 3 sets x 8–10 reps (1-sec pause at chest).

Lat Pulldown (Neutral Grip): 3 sets x 10–12 reps.

Low-Incline DB Flyes: 3 sets x 12–15 reps.

Single-Arm Pendlay Row: 3 sets x 10–12 reps.

Cable Cuffed Lateral Raises: 4 sets x 15–20 reps.

Day 2: Lower Body

Mobility & Core Activation

Banded Crab Walk (Glute Activation)

Romanian Deadlifts (BB or DB): 3 sets x 10–12 reps (3-sec eccentric).

Hack Squat or Leg Press: 2 sets x 12–15 reps.

Seated Leg Curls: 3 sets x 15 reps (Focus on the stretch).

Adductor Machine: 2 sets x 15–20 reps.

Standing Calf Raises: 4 sets x 15–20 reps (2-sec pause at bottom).

Day 3: Upper 2

Smith Machine Incline Press: 3 sets x 8–10 reps.

Chest-Supported T-Bar Row (Wide): 3 sets x 10–12 reps (Hard squeeze).

Seated Front Lever Pulldown: 3 sets x 8–10 reps.

Face Pulls: 3 sets x 15–20 reps.

Weighted Dips: 2 sets x Max reps.

Wrist Pronation: 2 sets x 10 reps.

Wrist Supination: 2 sets x 20 reps.

Day 4: Core & Arm Detail

Heavy Cable Crunches: 4 sets x 12–15 reps.

Weighted Side Crunches: 2 sets x 15–20 reps.

Hanging Leg Raises: 3 sets x 15–20 reps.

Stomach Vacuums: 3 sets x 30-sec holds (Fasted).

Rope Triceps Pushdowns: 3 sets x 12–15 reps.

Katana Overhead Triceps Extension:

Incline DB Curls: 3 sets x 12–15 reps.

Day 5: Upper 3

Dead Bench Press: 6 sets x 4–6 reps (Explosive power).

Side Skip and Yeet: 3 sets x 5–10 reps per side.

Single-Arm Lat Pulldown: 3 sets x 12–15 reps.

High-to-Low Cable Flyes: 3 sets x 15 reps (Cross hands at bottom).

Machine Lateral Raises: 4 sets x 15–20 reps.

Overhead Cable Triceps Extensions: 3 sets x 12–15 reps.

Half Kneeling Cable Rotation: 3 sets x 8–10 reps.

Core Work / Abs

Day 6: Sprints
Focus on explosive speed and core stability.

Sprint Warm-up:

Hip Flexor Knee Raise

Copenhagen Plank

Flying Start Sprints: 6 sets x 70M.

Training is good but you doing all week updates at once , are you doing higher drop sets or reps? dont see it @AVMetal_mulisha

AVMetal_mulisha · Jan 7, 2026

LevButlerov said:
what kind of macros on this?

Training is good but you doing all week updates at once , are you doing higher drop sets or reps? dont see it @AVMetal_mulisha

Macros -

High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).
Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

No drop sets, I just do straight sets. The only time I do drop sets or pause sets is if I don't hit the reps I feel I should be hitting.

LevButlerov · Jan 7, 2026

AVMetal_mulisha said:
Macros -

High Carb Days (3x/week): ~2,470 – 2,670 kcal | 350–400g Carbs | 30g Fat. (Timed with Leg and Back priority days).

Low Carb Days (4x/week): ~1,830 – 2,020 kcal | 100–125g Carbs | 70–80g Fat. (Timed with BJJ and LISS).

No drop sets, I just do straight sets. The only time I do drop sets or pause sets is if I don't hit the reps I feel I should be hitting.

you're doing meal prep? for all ?
would be nice to see a drop set added if you can

@AVMetal_mulisha

AVMetal_mulisha · Jan 7, 2026

LevButlerov said:
you're doing meal prep? for all ?
would be nice to see a drop set added if you can @AVMetal_mulisha

Where would you recommend drop sets?

Also just a question from previously, use of things such as HCG, HMG on cycle? Not many people mention it here? But from a neuroprotective lens it's still a part of the bodies natural hormone system any reason we don't really use?

AVMetal_mulisha · Jan 7, 2026

Tonight's dinner

@LevButlerov yes I meal prep / cook my own meals

AVMetal_mulisha · Jan 7, 2026

AVMetal_mulisha said:
Tonight's dinner

@LevButlerov yes I meal prep / cook my own meals

Also lunch today

AVMetal_mulisha · Jan 7, 2026

This morning managed to get a double session in prior to BJJ tonight.

Last nights sleep was absolutely terrible. Mnnaged to get 4.5 sleep most likely due to napping in the afternoon.

This mornings session.

Side Skip and Yeet for warm up - 3 sets of 10 per side - 3kg Medicine ball.
Half Kneeling Cable Rotation Mobility - Low to high
6.25kg x 10
8.75kg x 10
11.25kg x 10

Dead Bench Press - focus is on power
70kg x 6
90kg x 5
90kg x 5
80kg x 6
80kg x 6
70kg x 6

Single-arm low cable flyes -Sitting on incline bench at 30 degrees when pulling, pull elbow towards love handle region and ensure full scap retraction, slight lean in to the side of pull
16.25kg x 10
16.25kg x 10
13.75kg x 12

High to low cable fly
16.25kg x 13
16.25kg x 10
13.75kg x 12

Machine Lateral Raise - with cuff, sitting back on bench at 30 degree, cuff is inserted in to opposite stack.
3.75kg x 15
6.25kg x 15
6.25kg x 15

Followed by 30 minute rest
Then headed to local park and did a full session of the Andrew Huberman and Stuart McMillan Sprinting session.

LevButlerov · Jan 7, 2026

AVMetal_mulisha said:
Tonight's dinner

@LevButlerov yes I meal prep / cook my own meals

AVMetal_mulisha said:
Also lunch today

Your meals a thing of beauty

very tasty look to them!

AVMetal_mulisha said:
This morning managed to get a double session in prior to BJJ tonight.

Last nights sleep was absolutely terrible. Mnnaged to get 4.5 sleep most likely due to napping in the afternoon.

This mornings session.

Side Skip and Yeet for warm up - 3 sets of 10 per side - 3kg Medicine ball.
Half Kneeling Cable Rotation Mobility - Low to high
6.25kg x 10
8.75kg x 10
11.25kg x 10

Dead Bench Press - focus is on power
70kg x 6
90kg x 5
90kg x 5
80kg x 6
80kg x 6
70kg x 6

Single-arm low cable flyes -Sitting on incline bench at 30 degrees when pulling, pull elbow towards love handle region and ensure full scap retraction, slight lean in to the side of pull
16.25kg x 10
16.25kg x 10
13.75kg x 12

High to low cable fly
16.25kg x 13
16.25kg x 10
13.75kg x 12

Machine Lateral Raise - with cuff, sitting back on bench at 30 degree, cuff is inserted in to opposite stack.
3.75kg x 15
6.25kg x 15
6.25kg x 15

Followed by 30 minute rest
Then headed to local park and did a full session of the Andrew Huberman and Stuart McMillan Sprinting session.

sorry about the bad sleep @AVMetal_mulisha are you doing any pre bed sleep aids?

LevButlerov · Jan 7, 2026

AVMetal_mulisha said:
Where would you recommend drop sets?

Also just a question from previously, use of things such as HCG, HMG on cycle? Not many people mention it here? But from a neuroprotective lens it's still a part of the bodies natural hormone system any reason we don't really use?

AVMetal_mulisha said:
Where would you recommend drop sets?

pick 2 exercises per session and drop them

AVMetal_mulisha said:
Also just a question from previously, use of things such as HCG, HMG on cycle? Not many people mention it here? But from a neuroprotective lens it's still a part of the bodies natural hormone system any reason we don't really use?

I dont see the point of it unless you plan to pct after, you do plan pct or trt post cycle? @AVMetal_mulisha

stevesmi · Jan 7, 2026

AVMetal_mulisha said:
This morning managed to get a double session in prior to BJJ tonight.

Last nights sleep was absolutely terrible. Mnnaged to get 4.5 sleep most likely due to napping in the afternoon.

This mornings session.

Side Skip and Yeet for warm up - 3 sets of 10 per side - 3kg Medicine ball.
Half Kneeling Cable Rotation Mobility - Low to high
6.25kg x 10
8.75kg x 10
11.25kg x 10

Dead Bench Press - focus is on power
70kg x 6
90kg x 5
90kg x 5
80kg x 6
80kg x 6
70kg x 6

Single-arm low cable flyes -Sitting on incline bench at 30 degrees when pulling, pull elbow towards love handle region and ensure full scap retraction, slight lean in to the side of pull
16.25kg x 10
16.25kg x 10
13.75kg x 12

High to low cable fly
16.25kg x 13
16.25kg x 10
13.75kg x 12

Machine Lateral Raise - with cuff, sitting back on bench at 30 degree, cuff is inserted in to opposite stack.
3.75kg x 15
6.25kg x 15
6.25kg x 15

Followed by 30 minute rest
Then headed to local park and did a full session of the Andrew Huberman and Stuart McMillan Sprinting session.

@AVMetal_mulisha hi to low cable flies and machine lateral raises are really good. Sounds like a really cool workout with the cuffs.

AVMetal_mulisha · Jan 7, 2026

LevButlerov said:
pick 2 exercises per session and drop them

I dont see the point of it unless you plan to pct after, you do plan pct or trt post cycle? @AVMetal_mulisha

Theory as Test only does not provide things such as pregnenoline and DHEA.

No, I've just cut down to 125mg of Test-E and HCG 250mg x 2 per week for the remainder of the cut, then 8-week reverse diet. Then will look at a proper build. No PCT till possibly end of the year.

ceo · Jan 7, 2026

AVMetal_mulisha said:
This morning managed to get a double session in prior to BJJ tonight.

Last nights sleep was absolutely terrible. Mnnaged to get 4.5 sleep most likely due to napping in the afternoon.

This mornings session.

Side Skip and Yeet for warm up - 3 sets of 10 per side - 3kg Medicine ball.
Half Kneeling Cable Rotation Mobility - Low to high
6.25kg x 10
8.75kg x 10
11.25kg x 10

Dead Bench Press - focus is on power
70kg x 6
90kg x 5
90kg x 5
80kg x 6
80kg x 6
70kg x 6

Single-arm low cable flyes -Sitting on incline bench at 30 degrees when pulling, pull elbow towards love handle region and ensure full scap retraction, slight lean in to the side of pull
16.25kg x 10
16.25kg x 10
13.75kg x 12

High to low cable fly
16.25kg x 13
16.25kg x 10
13.75kg x 12

Machine Lateral Raise - with cuff, sitting back on bench at 30 degree, cuff is inserted in to opposite stack.
3.75kg x 15
6.25kg x 15
6.25kg x 15

Followed by 30 minute rest
Then headed to local park and did a full session of the Andrew Huberman and Stuart McMillan Sprinting session.

Bros, good job on the dead bench press. Not bad hitting 90 kilograms on two of the sets. That's some decent amount of weight and you kept in control. @AVMetal_mulisha

Mobster · Jan 8, 2026

Keep any nap under 1hr. Ideally 20-40 mins or you WILL struggle

LevButlerov · Jan 8, 2026

AVMetal_mulisha said:
Theory as Test only does not provide things such as pregnenoline and DHEA.

No, I've just cut down to 125mg of Test-E and HCG 250mg x 2 per week for the remainder of the cut, then 8-week reverse diet. Then will look at a proper build. No PCT till possibly end of the year.

Thats going to be PCT you can do test/hcg but we need to check bloods as you go for e2 @AVMetal_mulisha

ROIDDERS · Jan 8, 2026

AVMetal_mulisha said:
This morning managed to get a double session in prior to BJJ tonight.

Last nights sleep was absolutely terrible. Mnnaged to get 4.5 sleep most likely due to napping in the afternoon.

This mornings session.

Side Skip and Yeet for warm up - 3 sets of 10 per side - 3kg Medicine ball.
Half Kneeling Cable Rotation Mobility - Low to high
6.25kg x 10
8.75kg x 10
11.25kg x 10

Dead Bench Press - focus is on power
70kg x 6
90kg x 5
90kg x 5
80kg x 6
80kg x 6
70kg x 6

Single-arm low cable flyes -Sitting on incline bench at 30 degrees when pulling, pull elbow towards love handle region and ensure full scap retraction, slight lean in to the side of pull
16.25kg x 10
16.25kg x 10
13.75kg x 12

High to low cable fly
16.25kg x 13
16.25kg x 10
13.75kg x 12

Machine Lateral Raise - with cuff, sitting back on bench at 30 degree, cuff is inserted in to opposite stack.
3.75kg x 15
6.25kg x 15
6.25kg x 15

Followed by 30 minute rest
Then headed to local park and did a full session of the Andrew Huberman and Stuart McMillan Sprinting session.

@AVMetal_mulisha I like the dead bench press and I like the single-arm low cable flies. These are good exercises and you're keeping it fun.

2Thick · Jan 8, 2026

AVMetal_mulisha said:
This morning managed to get a double session in prior to BJJ tonight.

Last nights sleep was absolutely terrible. Mnnaged to get 4.5 sleep most likely due to napping in the afternoon.

This mornings session.

Side Skip and Yeet for warm up - 3 sets of 10 per side - 3kg Medicine ball.
Half Kneeling Cable Rotation Mobility - Low to high
6.25kg x 10
8.75kg x 10
11.25kg x 10

Dead Bench Press - focus is on power
70kg x 6
90kg x 5
90kg x 5
80kg x 6
80kg x 6
70kg x 6

Single-arm low cable flyes -Sitting on incline bench at 30 degrees when pulling, pull elbow towards love handle region and ensure full scap retraction, slight lean in to the side of pull
16.25kg x 10
16.25kg x 10
13.75kg x 12

High to low cable fly
16.25kg x 13
16.25kg x 10
13.75kg x 12

Machine Lateral Raise - with cuff, sitting back on bench at 30 degree, cuff is inserted in to opposite stack.
3.75kg x 15
6.25kg x 15
6.25kg x 15

Followed by 30 minute rest
Then headed to local park and did a full session of the Andrew Huberman and Stuart McMillan Sprinting session.

Looking really good on this. I like the different exercises that you're doing. The half-kneeling cable rotation mobility is also a good one and using the medicine ball is smart. @AVMetal_mulisha

AVMetal_mulisha · Jan 8, 2026

Weight this morning back down to 82kg in the morning after a diet break last week where I hit 83.5kg most mornings. Feeling on point and ready for the last 4 weeks of my cut (my 40th is also 4 weeks away so feel like it's a great goal to have abs at 40 for the first time in my life and a great reason to finish the cut!)

After the terrible sleep earlier this week got a solid 8.5 hours last night and feel like a new man, my RHR has been steadily coming down this week and sitting at 63BPM during the course of the day and during sleep.

HRV is sitting around 75 through the night.

Training yesterday was a killer, on top of the session I posted and sprint session I had first session back in BJJ which inc 5 x 5 minute hard sparring rounds. Today thank goodness is rest day.

I've also attached some more food photos from dinner yesterday.

On a fun note, just received next batch of goodies in the post

SS31
NAD+
5-Amino-1-Q

LETS GOOO

BeMe · Jan 8, 2026

AVMetal_mulisha said:
Weight this morning back down to 82kg in the morning after a diet break last week where I hit 83.5kg most mornings. Feeling on point and ready for the last 4 weeks of my cut (my 40th is also 4 weeks away so feel like it's a great goal to have abs at 40 for the first time in my life and a great reason to finish the cut!)

After the terrible sleep earlier this week got a solid 8.5 hours last night and feel like a new man, my RHR has been steadily coming down this week and sitting at 63BPM during the course of the day and during sleep.

HRV is sitting around 75 through the night.

Training yesterday was a killer, on top of the session I posted and sprint session I had first session back in BJJ which inc 5 x 5 minute hard sparring rounds. Today thank goodness is rest day.

I've also attached some more food photos from dinner yesterday.

On a fun note, just received next batch of goodies in the post

SS31
NAD+
5-Amino-1-Q

LETS GOOO

Boy one look at those food pics and I can tell what you're up to right away lol. Some nice lookn cut meals there.

Your RHR is great for an almost 40 year old dude. Having a goal for turning 40 is great. When I was turning 37 I thought it was time to buckle down and train hard. My goal was to be in better shape at 40 then I was at 20 and I pulled it off. Next is better at 50 then 40.

Seems silly but these little goals help keep us really focused and working hard. Hope you hit your cutting goals for 40 bro and don't add it all back at your bday party lol

AVMetal_mulisha · Jan 8, 2026

BeMe said:
Boy one look at those food pics and I can tell what you're up to right away lol. Some nice lookn cut meals there.

Your RHR is great for an almost 40 year old dude. Having a goal for turning 40 is great. When I was turning 37 I thought it was time to buckle down and train hard. My goal was to be in better shape at 40 then I was at 20 and I pulled it off. Next is better at 50 then 40.

Seems silly but these little goals help keep us really focused and working hard. Hope you hit your cutting goals for 40 bro and don't add it all back at your bday party lol

Agreed - it keeps us disciplined. TBH I've been 'skinner' in my life but from a leanness and muscle POV it's the best I've ever looked and the plan is to peak at 45. Whilst focusing on longevity.

LevButlerov · Jan 8, 2026

AVMetal_mulisha said:
Weight this morning back down to 82kg in the morning after a diet break last week where I hit 83.5kg most mornings. Feeling on point and ready for the last 4 weeks of my cut (my 40th is also 4 weeks away so feel like it's a great goal to have abs at 40 for the first time in my life and a great reason to finish the cut!)

After the terrible sleep earlier this week got a solid 8.5 hours last night and feel like a new man, my RHR has been steadily coming down this week and sitting at 63BPM during the course of the day and during sleep.

HRV is sitting around 75 through the night.

Training yesterday was a killer, on top of the session I posted and sprint session I had first session back in BJJ which inc 5 x 5 minute hard sparring rounds. Today thank goodness is rest day.

I've also attached some more food photos from dinner yesterday.

On a fun note, just received next batch of goodies in the post

SS31
NAD+
5-Amino-1-Q

LETS GOOO

nice I love the food pics very clean

and solid sleep is what i like to see @AVMetal_mulisha

you said you got NAD and 5amin1mq post td pics please

BeMe · Jan 8, 2026

AVMetal_mulisha said:
Agreed - it keeps us disciplined. TBH I've been 'skinner' in my life but from a leanness and muscle POV it's the best I've ever looked and the plan is to peak at 45. Whilst focusing on longevity.

Ya bro you're looking great. Skinny is easy. Being shredded is totally different.

Longevity is a big one when you get to our age, I just hit 41. Kinda get to a point where you start thinking about getting actually old and what type of lifestyle you wanna have when you get there.

You thinking a longevity peptide stack or more longevity focused training? Or both?

AVMetal_mulisha · Jan 8, 2026

BeMe said:
Ya bro you're looking great. Skinny is easy. Being shredded is totally different.

Longevity is a big one when you get to our age, I just hit 41. Kinda get to a point where you start thinking about getting actually old and what type of lifestyle you wanna have when you get there.

You thinking a longevity peptide stack or more longevity focused training? Or both?

I've been looking in to peptides for both performance and longevity for a while, however I think I'll just get someone who knows what their doing instead of test n see.

Longevity inc psychologist every fortnight, training style - inc more mobility, power, strength and functional training not just pure muscle mass, food I eat, I've been healthy my whole life, however being more cognisant of what I put in my body, less red meats - more fish, more white meat. Potential for things such as red light therapy, sleep assistance etc

I've seen my dad and his generation hit 40 then decline way too quickly. Understandably I don't have to do the stupid hours he did, but I still want to be able to do BJJ and train heavy, travel, enjoy life and enjoy sex well in to my 60's.

Sorry - mind dump.

BeMe · Jan 8, 2026

AVMetal_mulisha said:
I've been looking in to peptides for both performance and longevity for a while, however I think I'll just get someone who knows what their doing instead of test n see.

Longevity inc psychologist every fortnight, training style - inc more mobility, power, strength and functional training not just pure muscle mass, food I eat, I've been healthy my whole life, however being more cognisant of what I put in my body, less red meats - more fish, more white meat. Potential for things such as red light therapy, sleep assistance etc

I've seen my dad and his generation hit 40 then decline way too quickly. Understandably I don't have to do the stupid hours he did, but I still want to be able to do BJJ and train heavy, travel, enjoy life and enjoy sex well in to my 60's.

Sorry - mind dump.

Not apologies necessary. Its basically like listening to my own thoughts exactly so I totally get where you're coming from and loved reading through it.

I eat the same as you and I've been adding a lot of those protocols to my life as I go. I got sleep fully dialed in, and now recovery is a big one. I just got red light panel the other day actually lol. Just an 80 LED one for injury recovery, but it's just big enough that I can hit my whole torso with it too.

Bought a sauna last year in the hopes of improving recovery and cardio with it. Been pretty good so far.

I've been slacking on the mobility stuff to prioritize growth but with your BJJ it's really important for what you do especially so I can see why you're doing it now.

Getting old and decrepit is a scary thought. My dad is just like yours. He's 70 now and he's slowed down so much...don't wanna get like that. No reason we can't be fit and mobile into our 80s if we do the right stuff. Mic Jagger is still getting women pregnant so why can't we LOL

RoySimpson · Jan 8, 2026

AVMetal_mulisha said:
This morning managed to get a double session in prior to BJJ tonight.

Last nights sleep was absolutely terrible. Mnnaged to get 4.5 sleep most likely due to napping in the afternoon.

This mornings session.

Side Skip and Yeet for warm up - 3 sets of 10 per side - 3kg Medicine ball.
Half Kneeling Cable Rotation Mobility - Low to high
6.25kg x 10
8.75kg x 10
11.25kg x 10

Dead Bench Press - focus is on power
70kg x 6
90kg x 5
90kg x 5
80kg x 6
80kg x 6
70kg x 6

Single-arm low cable flyes -Sitting on incline bench at 30 degrees when pulling, pull elbow towards love handle region and ensure full scap retraction, slight lean in to the side of pull
16.25kg x 10
16.25kg x 10
13.75kg x 12

High to low cable fly
16.25kg x 13
16.25kg x 10
13.75kg x 12

Machine Lateral Raise - with cuff, sitting back on bench at 30 degree, cuff is inserted in to opposite stack.
3.75kg x 15
6.25kg x 15
6.25kg x 15

Followed by 30 minute rest
Then headed to local park and did a full session of the Andrew Huberman and Stuart McMillan Sprinting session.

@AVMetal_mulisha solid work right here!

ballin2504 · Jan 9, 2026

AVMetal_mulisha said:
This morning managed to get a double session in prior to BJJ tonight.

Last nights sleep was absolutely terrible. Mnnaged to get 4.5 sleep most likely due to napping in the afternoon.

This mornings session.

Side Skip and Yeet for warm up - 3 sets of 10 per side - 3kg Medicine ball.
Half Kneeling Cable Rotation Mobility - Low to high
6.25kg x 10
8.75kg x 10
11.25kg x 10

Dead Bench Press - focus is on power
70kg x 6
90kg x 5
90kg x 5
80kg x 6
80kg x 6
70kg x 6

Single-arm low cable flyes -Sitting on incline bench at 30 degrees when pulling, pull elbow towards love handle region and ensure full scap retraction, slight lean in to the side of pull
16.25kg x 10
16.25kg x 10
13.75kg x 12

High to low cable fly
16.25kg x 13
16.25kg x 10
13.75kg x 12

Machine Lateral Raise - with cuff, sitting back on bench at 30 degree, cuff is inserted in to opposite stack.
3.75kg x 15
6.25kg x 15
6.25kg x 15

Followed by 30 minute rest
Then headed to local park and did a full session of the Andrew Huberman and Stuart McMillan Sprinting session.

@avmetal_melisha really nice training update looks like it’s all going good keep pushing hard

AVMetal_mulisha · Jan 9, 2026

Check images from today.

Down 1kg to average 82.6kg this week
Down 1cm at belly button

Workout today

• Smith Machine Incline Press: 3 sets x 8–10 reps.
60kg x 10
60kg x 9
60kg x 8
• Chest-Supported T-Bar Row (Wide): 3 sets x 10–12 reps.
40kg x 10
40kg x 8
30kg x 10
• Seated Front Lever Pulldown: 3 sets x 8–10 reps.
35 x 12
27.5 x 10
27.5 12
• Face Pulls: 3 sets x 15–20 reps.
13.75kg x 15
18.75 x 16
18.75 x 17
• Weighted Dips: 2 sets x Max reps.
Bodyweight x 20
Bodyweight x 15

40 mins on the treadmill post session at 5km/h at 6/8 incline then some ab / core workout.

LevButlerov · Jan 10, 2026

AVMetal_mulisha said:
Check images from today.

Down 1kg to average 82.6kg this week
Down 1cm at belly button

Workout today

• Smith Machine Incline Press: 3 sets x 8–10 reps.
60kg x 10
60kg x 9
60kg x 8
• Chest-Supported T-Bar Row (Wide): 3 sets x 10–12 reps.
40kg x 10
40kg x 8
30kg x 10
• Seated Front Lever Pulldown: 3 sets x 8–10 reps.
35 x 12
27.5 x 10
27.5 12
• Face Pulls: 3 sets x 15–20 reps.
13.75kg x 15
18.75 x 16
18.75 x 17
• Weighted Dips: 2 sets x Max reps.
Bodyweight x 20
Bodyweight x 15

40 mins on the treadmill post session at 5km/h at 6/8 incline then some ab / core workout.

you did mostly chest right? but your leg looks pumped and arms look huge! wow @AVMetal_mulisha

AVMetal_mulisha · Jan 10, 2026

LevButlerov said:
you did mostly chest right? but your leg looks pumped and arms look huge! wow @AVMetal_mulisha

Thank you, today mainly shoulder and back.

Thank you, haven't done legs in about a week. On schedule for the morning though

LevButlerov · Jan 10, 2026

AVMetal_mulisha said:
Thank you, today mainly shoulder and back.

Thank you, haven't done legs in about a week. On schedule for the morning though

no legs in a week? they look massive and pumped though!

AVMetal_mulisha · Jan 10, 2026

LevButlerov said:
no legs in a week? they look massive and pumped though!

Hahah thanks Bud

LevButlerov · Jan 10, 2026

AVMetal_mulisha said:
Hahah thanks Bud

EVO family support

Tiger Salman Khan · Jan 12, 2026

AVMetal_mulisha said:
Check images from today.

Down 1kg to average 82.6kg this week
Down 1cm at belly button

Workout today

• Smith Machine Incline Press: 3 sets x 8–10 reps.
60kg x 10
60kg x 9
60kg x 8
• Chest-Supported T-Bar Row (Wide): 3 sets x 10–12 reps.
40kg x 10
40kg x 8
30kg x 10
• Seated Front Lever Pulldown: 3 sets x 8–10 reps.
35 x 12
27.5 x 10
27.5 12
• Face Pulls: 3 sets x 15–20 reps.
13.75kg x 15
18.75 x 16
18.75 x 17
• Weighted Dips: 2 sets x Max reps.
Bodyweight x 20
Bodyweight x 15

40 mins on the treadmill post session at 5km/h at 6/8 incline then some ab / core workout.

@AVMetal_mulisha looking strong man....keep shining.......

EvoNexus · Jan 12, 2026

s.gentz said:
Your gonna want to rethink this. 5mg is way too high. The starting dose is 1mg/wk for 4 weeks then 1.5mg/wk for 4 weeks and so on.
5mg will make you feel like complete garbage and bring digestion to a halt. You want to use this as a toll to aid in appetite control, not completely crush it.
The last time I used it i was able to run it at 1mg for 12 weeks before even thinking about upping the dose.
More is not better here.

If you lowered carbs a little and brought up fats you may be able to get the fire going again.
How long have you been dieting for?

Can you post pics of your current physique? You can't spot reduce fat. It comes off where it comes off. For me I hold fat on my back/lower back. I know when i'm lean when I start to see mid to low back detail.

solid advice from @s.gentz. low n slow on that stuff or it’ll wreck ur appetite + digestion and the whole cut turns into misery
@AVMetal_mulisha u tracking morning BP, sleep, steps + weekly avg weight? if u can keep performance + digestion stable, getting that last bit off is way easier

AVMetal_mulisha · Jan 12, 2026

EvoNexus said:
solid advice from @s.gentz. low n slow on that stuff or it’ll wreck ur appetite + digestion and the whole cut turns into misery
@AVMetal_mulisha u tracking morning BP, sleep, steps + weekly avg weight? if u can keep performance + digestion stable, getting that last bit off is way easier

Hey Evo,

Yep I tack those metrics. I add them into these threads here and there.

Tbh. I've been on Reta for circa 4/5 months so it's starting to wear off. I'm thinking about adding carglinotide to assist with appetite

Also news! I've signed up with Coach @R.AP !! Exciting stuff ahead

Currently away with the family on Holiday last two days managed to sneak in two workouts.

Holiday KB Workout (20kg)

• KB Single-Arm Floor Press: 3 sets x 12 reps per arm (3-sec eccentric, 1-sec pause at bottom).

• KB Single-Arm Gorilla Row: 3 sets x 12 reps per arm

• KB "Crush Grip" Goblet Push-Ups: 3 sets x Failure (hands on side of bell for inner chest tension).

• KB Two-Handed Pullover: 3 sets x 12 reps

Smith machine RDL

80kg x 10

80kg x 10

80kg x 10

• Hack Squat or Leg Press: 2 sets x 12–15 reps.

V-SQUAT

80kg X 10

80kg X 10

Single leg Romanian DL

20kg DB x 10 each leg

24KG DB x 10 each leg

Straight bar hamstring glutes stretch

25kg x 10

35kg x 10

LevButlerov · Jan 13, 2026

AVMetal_mulisha said:
Hey Evo,

Yep I tack those metrics. I add them into these threads here and there.

Tbh. I've been on Reta for circa 4/5 months so it's starting to wear off. I'm thinking about adding carglinotide to assist with appetite

Also news! I've signed up with Coach @R.AP !! Exciting stuff ahead

Currently away with the family on Holiday last two days managed to sneak in two workouts.

Holiday KB Workout (20kg)
• KB Single-Arm Floor Press: 3 sets x 12 reps per arm (3-sec eccentric, 1-sec pause at bottom).

• KB Single-Arm Gorilla Row: 3 sets x 12 reps per arm

• KB "Crush Grip" Goblet Push-Ups: 3 sets x Failure (hands on side of bell for inner chest tension).

• KB Two-Handed Pullover: 3 sets x 12 reps

Smith machine RDL

80kg x 10

80kg x 10

80kg x 10

• Hack Squat or Leg Press: 2 sets x 12–15 reps.

V-SQUAT

80kg X 10

80kg X 10

Single leg Romanian DL

20kg DB x 10 each leg

24KG DB x 10 each leg

Straight bar hamstring glutes stretch

25kg x 10

35kg x 10

Good volume I like your hack 80kg!

R.AP · Jan 14, 2026

AVMetal_mulisha said:
Hey Evo,

Yep I tack those metrics. I add them into these threads here and there.

Tbh. I've been on Reta for circa 4/5 months so it's starting to wear off. I'm thinking about adding carglinotide to assist with appetite

Also news! I've signed up with Coach @R.AP !! Exciting stuff ahead

Currently away with the family on Holiday last two days managed to sneak in two workouts.

Holiday KB Workout (20kg)
• KB Single-Arm Floor Press: 3 sets x 12 reps per arm (3-sec eccentric, 1-sec pause at bottom).

• KB Single-Arm Gorilla Row: 3 sets x 12 reps per arm

• KB "Crush Grip" Goblet Push-Ups: 3 sets x Failure (hands on side of bell for inner chest tension).

• KB Two-Handed Pullover: 3 sets x 12 reps

Smith machine RDL

80kg x 10

80kg x 10

80kg x 10

• Hack Squat or Leg Press: 2 sets x 12–15 reps.

V-SQUAT

80kg X 10

80kg X 10

Single leg Romanian DL

20kg DB x 10 each leg

24KG DB x 10 each leg

Straight bar hamstring glutes stretch

25kg x 10

35kg x 10

Stoked to have you brother, welcome to the team

we'll push this conditioning through until end of Feb at the latest and then enter a build phase. The leaner we can get here, the longer we can run the build phase.

AVMetal_mulisha · Jan 14, 2026

R.AP said:
Stoked to have you brother, welcome to the team we'll push this conditioning through until end of Feb at the latest and then enter a build phase. The leaner we can get here, the longer we can run the build phase.

Let's goooooooo

AVMetal_mulisha · Jan 16, 2026

Today's workout after being away on holiday all week and feeling pumped to be back into it and finish the cut off with @R.AP
Absolute brutal session today.

Exercise A: Seated Hip Abduction

Goal: 4 Sets | 15 Reps | RIR 0-1
Set 1: 15 reps @ 80kg
Set 2: 15 reps @ 87.5kg
Set 3: 15 reps @ 95kg
Set 4 (Top Set): 15 reps @ 102.5kg

Exercise B: Seated Calf Raise
Goal: 4 Sets | 12-15 Reps | RIR 0-1
Set 1: 15 reps @ 115kg
Set 2: 15 reps @ 125kg
Set 3: 15 reps @ 135kg
Set 4 (Top Set): 15 reps @ 145kg

Exercise C: Seated Leg Extension
Goal: 4 Sets | 12-15 Reps | RIR 0-1
Set 1: 15 reps @ 61kg
Set 2: 15 reps @ 75kg
Set 3: 15 reps @ 82kg
Set 4 (Top Set): 12 reps @ 89kg

Exercise D: Hack Squat
Goal: 3 Sets | 8-12 Reps | RIR 0-1
Set 1: 12 reps @ 20kg
Set 2: 12 reps @ 30kg
Set 3 (Top Set): 12 reps @ 40kg

Exercise E: Leg Press (Normal Stance)
Goal: 3 Sets | 12-15 Reps | RIR 0-1
Set 1: 15 reps @ 80kg
Set 2: 15 reps @ 100kg
Set 3 (Top Set): 15 reps @ 120kg

LevButlerov · Jan 16, 2026

AVMetal_mulisha said:
Today's workout after being away on holiday all week and feeling pumped to be back into it and finish the cut off with @R.AP
Absolute brutal session today.

Exercise A: Seated Hip Abduction
Goal: 4 Sets | 15 Reps | RIR 0-1
Set 1: 15 reps @ 80kg
Set 2: 15 reps @ 87.5kg
Set 3: 15 reps @ 95kg
Set 4 (Top Set): 15 reps @ 102.5kg

Exercise B: Seated Calf Raise
Goal: 4 Sets | 12-15 Reps | RIR 0-1
Set 1: 15 reps @ 115kg
Set 2: 15 reps @ 125kg
Set 3: 15 reps @ 135kg
Set 4 (Top Set): 15 reps @ 145kg

Exercise C: Seated Leg Extension
Goal: 4 Sets | 12-15 Reps | RIR 0-1
Set 1: 15 reps @ 61kg
Set 2: 15 reps @ 75kg
Set 3: 15 reps @ 82kg
Set 4 (Top Set): 12 reps @ 89kg

Exercise D: Hack Squat
Goal: 3 Sets | 8-12 Reps | RIR 0-1
Set 1: 12 reps @ 20kg
Set 2: 12 reps @ 30kg
Set 3 (Top Set): 12 reps @ 40kg

Exercise E: Leg Press (Normal Stance)
Goal: 3 Sets | 12-15 Reps | RIR 0-1
Set 1: 15 reps @ 80kg
Set 2: 15 reps @ 100kg
Set 3 (Top Set): 15 reps @ 120kg

Crushed it

lots of volume

AVMetal_mulisha · Jan 19, 2026

Hey All,

Back into the swing of life after Christmas and holiday, have decided will cut until end of February, hoping to hit that magic 8% mark.

Getting in to the diet with R.AP and planning out next steps! Really looking forward to it! got a sick package from @HeliosLabs today, so shout out to the good man! 48 hours turn around and packaging is legit.

Saturday - 1.5 hours of BJJ
Sunday - 45 mins post workout on treadmill at around 5KM/H on level 7 - 8 incline

Main workout

Plate loaded fly -
Set 1 - 47kg x 15
Set 2 - 68kg x 12
Set 3 - 82kg x 11
Set 4 - 75kg x 11

Smith Machine incline
Set 1 - 40kg x 12
Set 2 - 50kg x 10
Set 3 - 40kg x 12
Set 4 - 40kg x 10
Cable Pull over - I do a seated varient
Set 1 - 27.5kg x 15
Set 2 - 35kg x 12
Set 3 - 42.5kg x 11
Set 4 - 38kg x 10

Chest Supported T-Bar Row
Set 1 - 25kg x 10
Set 2 - 25kg x 12
Set 3 - 30kg x 10
Set 4 - 30kg x 11

Katana Cable Triceps Cross Extension.
Set 1 - 8.75kg x 12
Set 2 -8,75kg x 12

EZ-Bar Skull Crushes
Set 1 - 10kg x 15
Set 2 - 20kg x 15
Set 3 - 20kg x 15

Also tonight's dinner. Rump steak, pumpkin and potato with pepperberry & lemon myrtle, beans with same spices & kim-chi

LevButlerov · Jan 19, 2026

AVMetal_mulisha said:
Hey All,

Back into the swing of life after Christmas and holiday, have decided will cut until end of February, hoping to hit that magic 8% mark.

Getting in to the diet with R.AP and planning out next steps! Really looking forward to it! got a sick package from @HeliosLabs today, so shout out to the good man! 48 hours turn around and packaging is legit.

Saturday - 1.5 hours of BJJ
Sunday - 45 mins post workout on treadmill at around 5KM/H on level 7 - 8 incline

Main workout

Plate loaded fly -
Set 1 - 47kg x 15
Set 2 - 68kg x 12
Set 3 - 82kg x 11
Set 4 - 75kg x 11

Smith Machine incline
Set 1 - 40kg x 12
Set 2 - 50kg x 10
Set 3 - 40kg x 12
Set 4 - 40kg x 10
Cable Pull over - I do a seated varient
Set 1 - 27.5kg x 15
Set 2 - 35kg x 12
Set 3 - 42.5kg x 11
Set 4 - 38kg x 10

Chest Supported T-Bar Row
Set 1 - 25kg x 10
Set 2 - 25kg x 12
Set 3 - 30kg x 10
Set 4 - 30kg x 11

Katana Cable Triceps Cross Extension.
Set 1 - 8.75kg x 12
Set 2 -8,75kg x 12

EZ-Bar Skull Crushes
Set 1 - 10kg x 15
Set 2 - 20kg x 15
Set 3 - 20kg x 15

Also tonight's dinner. Rump steak, pumpkin and potato with pepperberry & lemon myrtle, beans with same spices & kim-chi

Good to see you back, really ramping it up again

and steak pic is legit @AVMetal_mulisha

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

Dreamer · Jan 19, 2026

AVMetal_mulisha said:
Hey All,

Back into the swing of life after Christmas and holiday, have decided will cut until end of February, hoping to hit that magic 8% mark.

Getting in to the diet with R.AP and planning out next steps! Really looking forward to it! got a sick package from @HeliosLabs today, so shout out to the good man! 48 hours turn around and packaging is legit.

Saturday - 1.5 hours of BJJ
Sunday - 45 mins post workout on treadmill at around 5KM/H on level 7 - 8 incline

Main workout

Plate loaded fly -
Set 1 - 47kg x 15
Set 2 - 68kg x 12
Set 3 - 82kg x 11
Set 4 - 75kg x 11

Smith Machine incline
Set 1 - 40kg x 12
Set 2 - 50kg x 10
Set 3 - 40kg x 12
Set 4 - 40kg x 10
Cable Pull over - I do a seated varient
Set 1 - 27.5kg x 15
Set 2 - 35kg x 12
Set 3 - 42.5kg x 11
Set 4 - 38kg x 10

Chest Supported T-Bar Row
Set 1 - 25kg x 10
Set 2 - 25kg x 12
Set 3 - 30kg x 10
Set 4 - 30kg x 11

Katana Cable Triceps Cross Extension.
Set 1 - 8.75kg x 12
Set 2 -8,75kg x 12

EZ-Bar Skull Crushes
Set 1 - 10kg x 15
Set 2 - 20kg x 15
Set 3 - 20kg x 15

Also tonight's dinner. Rump steak, pumpkin and potato with pepperberry & lemon myrtle, beans with same spices & kim-chi

Solid training! and the dinner is making me hungry af man. looks amazing

BeMe · Jan 19, 2026

AVMetal_mulisha said:
Hey All,

Back into the swing of life after Christmas and holiday, have decided will cut until end of February, hoping to hit that magic 8% mark.

Getting in to the diet with R.AP and planning out next steps! Really looking forward to it! got a sick package from @HeliosLabs today, so shout out to the good man! 48 hours turn around and packaging is legit.

Saturday - 1.5 hours of BJJ
Sunday - 45 mins post workout on treadmill at around 5KM/H on level 7 - 8 incline

Main workout

Plate loaded fly -
Set 1 - 47kg x 15
Set 2 - 68kg x 12
Set 3 - 82kg x 11
Set 4 - 75kg x 11

Smith Machine incline
Set 1 - 40kg x 12
Set 2 - 50kg x 10
Set 3 - 40kg x 12
Set 4 - 40kg x 10
Cable Pull over - I do a seated varient
Set 1 - 27.5kg x 15
Set 2 - 35kg x 12
Set 3 - 42.5kg x 11
Set 4 - 38kg x 10

Chest Supported T-Bar Row
Set 1 - 25kg x 10
Set 2 - 25kg x 12
Set 3 - 30kg x 10
Set 4 - 30kg x 11

Katana Cable Triceps Cross Extension.
Set 1 - 8.75kg x 12
Set 2 -8,75kg x 12

EZ-Bar Skull Crushes
Set 1 - 10kg x 15
Set 2 - 20kg x 15
Set 3 - 20kg x 15

Also tonight's dinner. Rump steak, pumpkin and potato with pepperberry & lemon myrtle, beans with same spices & kim-chi

Nice lookn TD. Pumpkin is an interesting meal choice we don't see often. How do you prepare it? Is there a reason you go for pumpkin or you just like it?

Allupfromhere · Jan 19, 2026

AVMetal_mulisha said:
Hey All,

Back into the swing of life after Christmas and holiday, have decided will cut until end of February, hoping to hit that magic 8% mark.

Getting in to the diet with R.AP and planning out next steps! Really looking forward to it! got a sick package from @HeliosLabs today, so shout out to the good man! 48 hours turn around and packaging is legit.

Saturday - 1.5 hours of BJJ
Sunday - 45 mins post workout on treadmill at around 5KM/H on level 7 - 8 incline

Main workout

Plate loaded fly -
Set 1 - 47kg x 15
Set 2 - 68kg x 12
Set 3 - 82kg x 11
Set 4 - 75kg x 11

Smith Machine incline
Set 1 - 40kg x 12
Set 2 - 50kg x 10
Set 3 - 40kg x 12
Set 4 - 40kg x 10
Cable Pull over - I do a seated varient
Set 1 - 27.5kg x 15
Set 2 - 35kg x 12
Set 3 - 42.5kg x 11
Set 4 - 38kg x 10

Chest Supported T-Bar Row
Set 1 - 25kg x 10
Set 2 - 25kg x 12
Set 3 - 30kg x 10
Set 4 - 30kg x 11

Katana Cable Triceps Cross Extension.
Set 1 - 8.75kg x 12
Set 2 -8,75kg x 12

EZ-Bar Skull Crushes
Set 1 - 10kg x 15
Set 2 - 20kg x 15
Set 3 - 20kg x 15

Also tonight's dinner. Rump steak, pumpkin and potato with pepperberry & lemon myrtle, beans with same spices & kim-chi

Nice TD brother and man that dinner looks amazing

Keend to see what you and @R.AP can achieve together

AVMetal_mulisha · Jan 19, 2026

January 20th.

Fasted weight. 83kg though looking a lot leaner than previous two weeks. Will post images tomorrow post workout

Tonight BJJ.

Yesterdays workout.

30 min LISS on bike as fasted cardio in the AM

Evening had 45 only to smash out legs.

Seated Hip Adduction
Set 1: 50 kg × 15 reps
Set 2: 72.5 kg × 15 reps
Set 3: 95 kg × 12 reps
Set 4: 95 kg × 12 reps

Standing Calf Raise
Set 1: 95 kg × 15 reps
Set 2: 125 kg × 15 reps
Set 3: 135 kg × 15 reps
Set 4: 155 kg × 15 reps

Seated Leg Curl
Set 1: 61 kg × 12 reps
Set 2: 75 kg × 12 reps
Set 3: 68 kg × 12 reps
Set 4: 63.5 kg × 11 reps

Barbell Romanian Deadlift
Set 1: 60 kg × 10 reps
Set 2: 80 kg × 10 reps
Set 3: 100 kg × 8 reps

LevButlerov · Jan 19, 2026

AVMetal_mulisha said:
January 20th.

Fasted weight. 83kg though looking a lot leaner than previous two weeks. Will post images tomorrow post workout

Tonight BJJ.

Yesterdays workout.

30 min LISS on bike as fasted cardio in the AM

Evening had 45 only to smash out legs.

Seated Hip Adduction
Set 1: 50 kg × 15 reps
Set 2: 72.5 kg × 15 reps
Set 3: 95 kg × 12 reps
Set 4: 95 kg × 12 reps

Standing Calf Raise
Set 1: 95 kg × 15 reps
Set 2: 125 kg × 15 reps
Set 3: 135 kg × 15 reps
Set 4: 155 kg × 15 reps

Seated Leg Curl
Set 1: 61 kg × 12 reps
Set 2: 75 kg × 12 reps
Set 3: 68 kg × 12 reps
Set 4: 63.5 kg × 11 reps

Barbell Romanian Deadlift
Set 1: 60 kg × 10 reps
Set 2: 80 kg × 10 reps
Set 3: 100 kg × 8 reps

I like your cardio and legs, thats hard

@AVMetal_mulisha leg curls good pump at 75

HarleyGuy · Jan 20, 2026

AVMetal_mulisha said:
January 20th.

Fasted weight. 83kg though looking a lot leaner than previous two weeks. Will post images tomorrow post workout

Tonight BJJ.

Yesterdays workout.

30 min LISS on bike as fasted cardio in the AM

Evening had 45 only to smash out legs.

Seated Hip Adduction
Set 1: 50 kg × 15 reps
Set 2: 72.5 kg × 15 reps
Set 3: 95 kg × 12 reps
Set 4: 95 kg × 12 reps

Standing Calf Raise
Set 1: 95 kg × 15 reps
Set 2: 125 kg × 15 reps
Set 3: 135 kg × 15 reps
Set 4: 155 kg × 15 reps

Seated Leg Curl
Set 1: 61 kg × 12 reps
Set 2: 75 kg × 12 reps
Set 3: 68 kg × 12 reps
Set 4: 63.5 kg × 11 reps

Barbell Romanian Deadlift
Set 1: 60 kg × 10 reps
Set 2: 80 kg × 10 reps
Set 3: 100 kg × 8 reps

Bro, it was a pleasure getting caught up on your log! I'm super pumped you're into BJJ I wanna get chatting more about with the other BJJ'ers on here like you, we have another 2 or 3, one blue and one purple (who is ready to go brown).

AVMetal_mulisha said:
Over and above this I do BJJ 2 - 3 times per week.

Love this! I haven't done it since about 2008 but finished with black belt back in the day. Surprisingly the basics are like riding a bike but those fine details are what gets lost. I rolled with someone at Goodlife Gym on the yoga mats a while back and it was a reminder of how amazing your cardio needs to be and how it was the best shape I was in my life cardiowise at the time.

AVMetal_mulisha said:
Andrew Huberman and Stuart McMillan Sprinting session.

This is nuts bro! I watched this online, you're a machine.

Mobster said:
Keep any nap under 1hr. Ideally 20-40 mins or you WILL struggle

@Mobster is correct it took me a while to learn this the hard way.

AVMetal_mulisha said:
(my 40th is also 4 weeks away so feel like it's a great goal to have abs at 40 for the first time in my life and a great reason to finish the cut!)

I love this goal! I'm going for turning 50 with abs myself.

AVMetal_mulisha said:
SS31
NAD+
5-Amino-1-Q

These and MOTS-C are the top dawgs for mitochondrial repair and optimization keep us posted on how this plays out for you

AVMetal_mulisha said:
Sorry - mind dump.

I like reading it and that's what EVO is for bro! I have the same sexual goals too except I'm thinking into my 70's LOL

LevButlerov said:
no legs in a week? they look massive and pumped though!

I think that's the BJJ, having someone in your guard your legs are tensing often it's like a 1-hour Pilates session for lower body LOL

AVMetal_mulisha said:
Absolute brutal session today.

Ya that one on Friday hurt me just reading it my Lord LOL

Keep up the great work brother love your updates, and log!

AVMetal_mulisha · Jan 20, 2026

HarleyGuy said:
Bro, it was a pleasure getting caught up on your log! I'm super pumped you're into BJJ I wanna get chatting more about with the other BJJ'ers on here like you, we have another 2 or 3, one blue and one purple (who is ready to go brown).

Love this! I haven't done it since about 2008 but finished with black belt back in the day. Surprisingly the basics are like riding a bike but those fine details are what gets lost. I rolled with someone at Goodlife Gym on the yoga mats a while back and it was a reminder of how amazing your cardio needs to be and how it was the best shape I was in my life cardiowise at the time.

This is nuts bro! I watched this online, you're a machine.

@Mobster is correct it took me a while to learn this the hard way.

I love this goal! I'm going for turning 50 with abs myself.

These and MOTS-C are the top dawgs for mitochondrial repair and optimization keep us posted on how this plays out for you

I like reading it and that's what EVO is for bro! I have the same sexual goals too except I'm thinking into my 70's LOL

I think that's the BJJ, having someone in your guard your legs are tensing often it's like a 1-hour Pilates session for lower body LOL

Ya that one on Friday hurt me just reading it my Lord LOL

Keep up the great work brother love your updates, and log!

Thats awesome! Thanks for the support! Jits is definitely a game changer!

I just received some MOTSC in the mail today from the crew at @Raptor Labs actually so will be implementing this from tomorrow onwards. Have run out of SLUPP so that's out of the stack for now, but keen to see how it all stacks together nicely!

AVMetal_mulisha · Jan 20, 2026

Trying to be consistent with the threads but usually delayed a day or so.

Today's diet was on point hitting coaches macros at 2050 cals - 219P 160C 55F

15 min fasted cardio cycle this morning

30 min LISS walk on the treadmill at 5.2KM/H at 8% incline pre-training as warm up.

Tunes this evening supplied by;

Metallica - Limp Bizkuit, Led Zepplin, Roy Jones & Gunners.

Focus on Chest & Delts tonight and finished off with some cable crunches.

I'll upload some photos tomorrow post leg day.

Also, perhaps it's just me getting old. I find it extremely weird the amount people use their phones at the gym, especially when they can watch a video while performing a set.

Plate Loaded Chest Fly - Full stretch

Set 1: 54 kg × 12 reps
Set 2: 61 kg × 12 reps
Set 3: 61 kg × 12 reps
Set 4: 54 kg × 11 reps

Plate Loaded Incline Press - Done on the BB Bench as the Smith machine was taken

Set 1: 60 kg × 12 reps
Set 2: 80 kg × 10 reps
Set 3: 70 kg × 10 reps
Set 4: 60 kg × 10 reps

Plate Loaded Decline Press - Done on the Smith Machine - no longer taken

Set 1: 20 kg × 15 reps
Set 2: 40 kg × 15 reps
Set 3: 60 kg × 10 reps
Set 4: 50 kg × 12 reps

Machine Lateral Raise - Cable

Set 1: 4.5 kg × 15 reps
Set 2: 5.2 kg × 15 reps
Set 3: 5.2 kg × 12 reps
Set 4: 4.5 kg × 12 reps

Dumbbell Front Raise - Done on the Cables seeing as I was already there

Set 1: 3.75 kg × 15 reps
Set 2: 4.5 kg × 12 reps
Set 3: 4.5 kg × 12 reps

HarleyGuy · Jan 20, 2026

AVMetal_mulisha said:
Thats awesome! Thanks for the support! Jits is definitely a game changer!

I just received some MOTSC in the mail today from the crew at @Raptor Labs actually so will be implementing this from tomorrow onwards. Have run out of SLUPP so that's out of the stack for now, but keen to see how it all stacks together nicely!

MOTS-C with those other 3 and you're set with the full mitochondrial arsenal. Keep us posted. You only need to run the SS31 for 4-6 weeks at a time and then the other 3 you can let them add the high octane fuel.

Bigdan85 · Jan 20, 2026

AVMetal_mulisha said:
Trying to be consistent with the threads but usually delayed a day or so.

Today's diet was on point hitting coaches macros at 2050 cals - 219P 160C 55F

15 min fasted cardio cycle this morning

30 min LISS walk on the treadmill at 5.2KM/H at 8% incline pre-training as warm up.

Tunes this evening supplied by;

Metallica - Limp Bizkuit, Led Zepplin, Roy Jones & Gunners.

Focus on Chest & Delts tonight and finished off with some cable crunches.

I'll upload some photos tomorrow post leg day.

Also, perhaps it's just me getting old. I find it extremely weird the amount people use their phones at the gym, especially when they can watch a video while performing a set.

Plate Loaded Chest Fly - Full stretch

Set 1: 54 kg × 12 reps

Set 2: 61 kg × 12 reps

Set 3: 61 kg × 12 reps

Set 4: 54 kg × 11 reps

Plate Loaded Incline Press - Done on the BB Bench as the Smith machine was taken

Set 1: 60 kg × 12 reps

Set 2: 80 kg × 10 reps

Set 3: 70 kg × 10 reps

Set 4: 60 kg × 10 reps

Plate Loaded Decline Press - Done on the Smith Machine - no longer taken

Set 1: 20 kg × 15 reps

Set 2: 40 kg × 15 reps

Set 3: 60 kg × 10 reps

Set 4: 50 kg × 12 reps

Machine Lateral Raise - Cable

Set 1: 4.5 kg × 15 reps

Set 2: 5.2 kg × 15 reps

Set 3: 5.2 kg × 12 reps

Set 4: 4.5 kg × 12 reps

Dumbbell Front Raise - Done on the Cables seeing as I was already there

Set 1: 3.75 kg × 15 reps

Set 2: 4.5 kg × 12 reps

Set 3: 4.5 kg × 12 reps

Phones should restricted to pockets and music changes anything else should ouccur a fine lol

Raptor Labs · Jan 20, 2026

AVMetal_mulisha said:
I just received some MOTSC in the mail today from the crew at @Raptor Labs actually so will be implementing this from tomorrow onwards.

Today's the day brother. Hope it goes well!

Nice log btw brother. I don't get the video thing either while performing a set. Just means they aren't giving it their all

AVMetal_mulisha · Jan 20, 2026

Raptor Labs said:
Today's the day brother. Hope it goes well!

Nice log btw brother. I don't get the video thing either while performing a set. Just means they aren't giving it their all

They can do whatever they want hahah, but don't make me stand around waiting for you and then perform a half assed set. I have a boat load of Peptides and AAS needing to be unleashed. hahaha

LevButlerov · Jan 20, 2026

AVMetal_mulisha said:
Trying to be consistent with the threads but usually delayed a day or so.

Today's diet was on point hitting coaches macros at 2050 cals - 219P 160C 55F

15 min fasted cardio cycle this morning

30 min LISS walk on the treadmill at 5.2KM/H at 8% incline pre-training as warm up.

Tunes this evening supplied by;

Metallica - Limp Bizkuit, Led Zepplin, Roy Jones & Gunners.

Focus on Chest & Delts tonight and finished off with some cable crunches.

I'll upload some photos tomorrow post leg day.

Also, perhaps it's just me getting old. I find it extremely weird the amount people use their phones at the gym, especially when they can watch a video while performing a set.

Plate Loaded Chest Fly - Full stretch

Set 1: 54 kg × 12 reps

Set 2: 61 kg × 12 reps

Set 3: 61 kg × 12 reps

Set 4: 54 kg × 11 reps

Plate Loaded Incline Press - Done on the BB Bench as the Smith machine was taken

Set 1: 60 kg × 12 reps

Set 2: 80 kg × 10 reps

Set 3: 70 kg × 10 reps

Set 4: 60 kg × 10 reps

Plate Loaded Decline Press - Done on the Smith Machine - no longer taken

Set 1: 20 kg × 15 reps

Set 2: 40 kg × 15 reps

Set 3: 60 kg × 10 reps

Set 4: 50 kg × 12 reps

Machine Lateral Raise - Cable

Set 1: 4.5 kg × 15 reps

Set 2: 5.2 kg × 15 reps

Set 3: 5.2 kg × 12 reps

Set 4: 4.5 kg × 12 reps

Dumbbell Front Raise - Done on the Cables seeing as I was already there

Set 1: 3.75 kg × 15 reps

Set 2: 4.5 kg × 12 reps

Set 3: 4.5 kg × 12 reps

staying steady on the training

I like your incline press 80kg is a pump

Approved Log Cut Cycle Log - going below 8% bodyfat

V.I.P.

1. THE PROTOCOL ​

2. NUTRITION: High/Low Carb Cycling​

3. TRAINING PLAN: ​

Day 1: Upper 1 (Upper Chest & Back Width)​

4. SHORT-TERM GOAL: THE REMAINING 3KG​

Trusted Brother

Chairman

Elite Mod

Veteran Mod

1. THE PROTOCOL ​

2. NUTRITION: High/Low Carb Cycling​

3. TRAINING PLAN: ​

Day 1: Upper 1 (Upper Chest & Back Width)​

4. SHORT-TERM GOAL: THE REMAINING 3KG​

Veteran Mod

Veteran Mod

1. THE PROTOCOL ​

2. NUTRITION: High/Low Carb Cycling​

3. TRAINING PLAN: ​

Day 1: Upper 1 (Upper Chest & Back Width)​

4. SHORT-TERM GOAL: THE REMAINING 3KG​

Senior Chairman

1. THE PROTOCOL ​

2. NUTRITION: High/Low Carb Cycling​

3. TRAINING PLAN: ​

Day 1: Upper 1 (Upper Chest & Back Width)​

4. SHORT-TERM GOAL: THE REMAINING 3KG​

Veteran

1. THE PROTOCOL ​

2. NUTRITION: High/Low Carb Cycling​

3. TRAINING PLAN: ​

Day 1: Upper 1 (Upper Chest & Back Width)​

4. SHORT-TERM GOAL: THE REMAINING 3KG​

Elite Mod

1. THE PROTOCOL ​

2. NUTRITION: High/Low Carb Cycling​

3. TRAINING PLAN: ​

Day 1: Upper 1 (Upper Chest & Back Width)​

4. SHORT-TERM GOAL: THE REMAINING 3KG​

V.I.P.

Attachments

Veteran Mod

Chairman

V.I.P.

Veteran Mod

Veteran Mod

Veteran Mod

V.I.P.

V.I.P.

V.I.P.

Elite Mod

1. THE PROTOCOL ​

2. NUTRITION: High/Low Carb Cycling​

3. TRAINING PLAN: ​

Day 1: Upper 1 (Upper Chest & Back Width)​

4. SHORT-TERM GOAL: THE REMAINING 3KG​

Veteran

1. THE PROTOCOL ​

2. NUTRITION: High/Low Carb Cycling​

3. TRAINING PLAN: ​

Day 1: Upper 1 (Upper Chest & Back Width)​

4. SHORT-TERM GOAL: THE REMAINING 3KG​

Veteran Mod

Chairman

Veteran Mod

Veteran Mod

1. THE PROTOCOL ​

2. NUTRITION: High/Low Carb Cycling​

3. TRAINING PLAN: ​

Day 1: Upper 1 (Upper Chest & Back Width)​

4. SHORT-TERM GOAL: THE REMAINING 3KG​

V.I.P.

Elite Mod

Veteran

1. THE PROTOCOL ​

2. NUTRITION: High/Low Carb Cycling​

3. TRAINING PLAN: ​

Day 1: Upper 1 (Upper Chest & Back Width)​

1. THE PROTOCOL

2. NUTRITION: High/Low Carb Cycling

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

4. SHORT-TERM GOAL: THE REMAINING 3KG

1. THE PROTOCOL

2. NUTRITION: High/Low Carb Cycling

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

4. SHORT-TERM GOAL: THE REMAINING 3KG

1. THE PROTOCOL

2. NUTRITION: High/Low Carb Cycling

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

4. SHORT-TERM GOAL: THE REMAINING 3KG

1. THE PROTOCOL

2. NUTRITION: High/Low Carb Cycling

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

4. SHORT-TERM GOAL: THE REMAINING 3KG

1. THE PROTOCOL

2. NUTRITION: High/Low Carb Cycling

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

4. SHORT-TERM GOAL: THE REMAINING 3KG

1. THE PROTOCOL

2. NUTRITION: High/Low Carb Cycling

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

4. SHORT-TERM GOAL: THE REMAINING 3KG

1. THE PROTOCOL

2. NUTRITION: High/Low Carb Cycling

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

4. SHORT-TERM GOAL: THE REMAINING 3KG

1. THE PROTOCOL

2. NUTRITION: High/Low Carb Cycling

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

4. SHORT-TERM GOAL: THE REMAINING 3KG

1. THE PROTOCOL

2. NUTRITION: High/Low Carb Cycling

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

4. SHORT-TERM GOAL: THE REMAINING 3KG

1. THE PROTOCOL

2. NUTRITION: High/Low Carb Cycling

3. TRAINING PLAN:

Day 1: Upper 1 (Upper Chest & Back Width)

4. SHORT-TERM GOAL: THE REMAINING 3KG

Workout Log: Cut Phase (Days 1 & 2)

Day 1: Upper 1 (Chest Shelf & Back Width)

Day 2: Lower Body (Posterior Detail & Tie-in)

Workout Log: Cut Phase (Days 1 & 2)

Day 1: Upper 1 (Chest Shelf & Back Width)

Day 2: Lower Body (Posterior Detail & Tie-in)