Approved Log Cut Cycle Log - going below 8% bodyfat

[LevButlerov]

Updated for 11/2

Weight this morning 83.3kg.

Rest day today however managed to get a cardio session in after work and did 30 min on treadmill at 8km/h. Focusing on 140/150 HR.

I also feel as I've not done enough BJJ lately this also taken away from the fat falling off.

I've attached photos today however probably not much change from last week. I've got 2 weeks of the cut left. We won't hit 8% but I still think 9% is there. Will look to recomp after the cut before the build so will look to lose last bit of fat from stomach.

On that note and in addition to last night I'd like to introduce the great team at @IRONCLAD LABS who will sponsor me for all things peptides and cannot wait for the partnership!

Appreciate to everyone on these forums, the crew, the trainers and all the sponsors.

Looking really lean and ripped at 83kgs! love the abs @AVMetal_mulisha new sponsor congratulations!

 

[stevesmi]

Updated for 11/2

Weight this morning 83.3kg.

Rest day today however managed to get a cardio session in after work and did 30 min on treadmill at 8km/h. Focusing on 140/150 HR.

I also feel as I've not done enough BJJ lately this also taken away from the fat falling off.

I've attached photos today however probably not much change from last week. I've got 2 weeks of the cut left. We won't hit 8% but I still think 9% is there. Will look to recomp after the cut before the build so will look to lose last bit of fat from stomach.

On that note and in addition to last night I'd like to introduce the great team at @IRONCLAD LABS who will sponsor me for all things peptides and cannot wait for the partnership!

Appreciate to everyone on these forums, the crew, the trainers and all the sponsors.

@AVMetal_mulisha good to see your update. We really miss seeing your frequent updates. Nice one on this follow up. Looks like your conditioning is getting slowly but surely better.

 

[2Thick]

Updated for 11/2

Weight this morning 83.3kg.

Rest day today however managed to get a cardio session in after work and did 30 min on treadmill at 8km/h. Focusing on 140/150 HR.

I also feel as I've not done enough BJJ lately this also taken away from the fat falling off.

I've attached photos today however probably not much change from last week. I've got 2 weeks of the cut left. We won't hit 8% but I still think 9% is there. Will look to recomp after the cut before the build so will look to lose last bit of fat from stomach.

On that note and in addition to last night I'd like to introduce the great team at @IRONCLAD LABS who will sponsor me for all things peptides and cannot wait for the partnership!

Appreciate to everyone on these forums, the crew, the trainers and all the sponsors.

It's okay man. Sometimes we get in a little bit of a jam and we don't have time to do everything we want to do. Just get back on the horse with the BJJ. @AVMetal_mulisha

 

[ROIDDERS]

Updated for 11/2

Weight this morning 83.3kg.

Rest day today however managed to get a cardio session in after work and did 30 min on treadmill at 8km/h. Focusing on 140/150 HR.

I also feel as I've not done enough BJJ lately this also taken away from the fat falling off.

I've attached photos today however probably not much change from last week. I've got 2 weeks of the cut left. We won't hit 8% but I still think 9% is there. Will look to recomp after the cut before the build so will look to lose last bit of fat from stomach.

On that note and in addition to last night I'd like to introduce the great team at @IRONCLAD LABS who will sponsor me for all things peptides and cannot wait for the partnership!

Appreciate to everyone on these forums, the crew, the trainers and all the sponsors.

Good job to get in some cardio sessions. @AVMetal_mulisha that goes a long way to training your heart to be in good shape.

 

[ceo]

Updated for 11/2

Weight this morning 83.3kg.

Rest day today however managed to get a cardio session in after work and did 30 min on treadmill at 8km/h. Focusing on 140/150 HR.

I also feel as I've not done enough BJJ lately this also taken away from the fat falling off.

I've attached photos today however probably not much change from last week. I've got 2 weeks of the cut left. We won't hit 8% but I still think 9% is there. Will look to recomp after the cut before the build so will look to lose last bit of fat from stomach.

On that note and in addition to last night I'd like to introduce the great team at @IRONCLAD LABS who will sponsor me for all things peptides and cannot wait for the partnership!

Appreciate to everyone on these forums, the crew, the trainers and all the sponsors.

@AVMetal_mulisha Bros, you do an amazing job on this. We appreciate you. The EVO family appreciates you and we got your back for sure on the iron grind.

 

[Mobster]

You can do more than you think in 2 weeks

 

[AVMetal_mulisha]

@AVMetal_mulisha Bros, you do an amazing job on this. We appreciate you. The EVO family appreciates you and we got your back for sure on the iron grind.

Appreciate the love bro!

 

[AVMetal_mulisha]

---

Sponsored by Helios Labs @shadow labs for GH + Oils and @IRONCLAD LABS for Peptides and ancillaries.

Coached by @R.AP

---

12/02/2026​

• Phase / focus: Cut — ~3 weeks left
• Current goal: Continue tightening up, hold strength where possible, finish lean and transition clean into slow recomp.
• Today had 45 minutes to smash out the session, missed out on doing wide grip pulls. However moved some pretty solid weight tonight. This week has been mental with personal life and work life. Nothing negative, but def been a push! Love every moment!

---

1) Training​

---

[X] Session — Back Complete​

• Session mood & energy: Great energy today, after a 10 hour sleep last night and a go go go day today.
• Notes: Focused on controlled pulls, full stretch, and clean contractions. Kept execution tight.

---

Main Work:​

Cable Pullover (rope) - I usually do seated wide grip pull-over, however felt like something diff tonight. Loved it.​

• Set 1: 17.5 kg x 6 (RIR 10)
• Set 2: 28.75 kg x 15 (RIR 5)
• Set 3: 36.25 kg x 15 (RIR 3)
• Set 4: 40 kg x 12 (RIR 1)

Notes: Gradual ramp, good lat engagement before heavier rows.

---

Close Grip Seated Row​

• Set 1: 50 kg x 8 (RIR 8)
• Set 2: 60 kg x 8 (RIR 5)
• Set 3: 80 kg x 12 (RIR 1)
• Set 4: 80 kg x 10 (RIR 0)

Notes: Strong top sets. Last set pushed hard without breakdown.

Pec Deck Rear Delt Fly - Changed single arm cable high to low - as the peck deck at this gym causes impingement in right shoulder.​

• Set 1: 7.5 kg x 15 (RIR 5)
• Set 2: 10 kg x 12 (RIR 5)
• Set 3: 15 kg x 11 (RIR 0)
• Set 4: 12.5 kg x 11 (RIR 0)

Notes: Rear delts lit up. Solid control even when pushing to zero RIR.

Barbell Bent Over Row - Didn't Fk around tonight, did 2 warm up sets not accounted for and then pushed.​

• Set 1: 80 kg x 10 (RIR 1)
• Set 2: 80 kg x 8 (RIR 0)
• Set 3: 80 kg x 8 (RIR 0)

Notes: Consistent load across working sets. No drop-off beyond expected fatigue.

---

Changed up dinner slightly - I've noticed that when eating carbs in the evening, I get a feeling of going hypo, which then brings me to eat a cookie, or sweet or a heap of fruit. Trying to change up the way the macros are for my evening dinner and see if I can get away from an insulin dump and see if it helps. TBH if anything keeps me away from 8% it's the feeling of hypo in the evenings and the lust for carbs.​

 

[AVMetal_mulisha]

On another note! Super Exciting!

Touch down post from @shadow labs

* Test-250
* EQ - 200
* GH 10IU

Love the packaging of the GH! Love the branding! Can't wait to give it all a try.

I can't begin to thank the team enough for their support on this journey moving forward! From order to delivery in 48 hours. Next level service and love a good yarn!

Thank you, team, and look to make you proud of what we build! LFG

 

[Kopite67]

---

Sponsored by Helios Labs @shadow labs for GH + Oils and @IRONCLAD LABS for Peptides and ancillaries.

Coached by @R.AP

---

12/02/2026​

• Phase / focus: Cut — ~3 weeks left
• Current goal: Continue tightening up, hold strength where possible, finish lean and transition clean into slow recomp.
• Today had 45 minutes to smash out the session, missed out on doing wide grip pulls. However moved some pretty solid weight tonight. This week has been mental with personal life and work life. Nothing negative, but def been a push! Love every moment!

---

1) Training​

---

[X] Session — Back Complete​

• Session mood & energy: Great energy today, after a 10 hour sleep last night and a go go go day today.
• Notes: Focused on controlled pulls, full stretch, and clean contractions. Kept execution tight.

---

Main Work:​

Cable Pullover (rope) - I usually do seated wide grip pull-over, however felt like something diff tonight. Loved it.​

• Set 1: 17.5 kg x 6 (RIR 10)
• Set 2: 28.75 kg x 15 (RIR 5)
• Set 3: 36.25 kg x 15 (RIR 3)
• Set 4: 40 kg x 12 (RIR 1)

Notes: Gradual ramp, good lat engagement before heavier rows.

---

Close Grip Seated Row​

• Set 1: 50 kg x 8 (RIR 8)
• Set 2: 60 kg x 8 (RIR 5)
• Set 3: 80 kg x 12 (RIR 1)
• Set 4: 80 kg x 10 (RIR 0)

Notes: Strong top sets. Last set pushed hard without breakdown.

Pec Deck Rear Delt Fly - Changed single arm cable high to low - as the peck deck at this gym causes impingement in right shoulder.​

• Set 1: 7.5 kg x 15 (RIR 5)
• Set 2: 10 kg x 12 (RIR 5)
• Set 3: 15 kg x 11 (RIR 0)
• Set 4: 12.5 kg x 11 (RIR 0)

Notes: Rear delts lit up. Solid control even when pushing to zero RIR.

Barbell Bent Over Row - Didn't Fk around tonight, did 2 warm up sets not accounted for and then pushed.​

• Set 1: 80 kg x 10 (RIR 1)
• Set 2: 80 kg x 8 (RIR 0)
• Set 3: 80 kg x 8 (RIR 0)

Notes: Consistent load across working sets. No drop-off beyond expected fatigue.

---

Changed up dinner slightly - I've noticed that when eating carbs in the evening, I get a feeling of going hypo, which then brings me to eat a cookie, or sweet or a heap of fruit. Trying to change up the way the macros are for my evening dinner and see if I can get away from an insulin dump and see if it helps. TBH if anything keeps me away from 8% it's the feeling of hypo in the evenings and the lust for carbs.​

Great update brother. Absolutely love the breakdown of the back session and how it felt.
Food porn is gorgeous

 

[shadow labs]

Glad to have you in our team brother. And support your journey

 

[AVMetal_mulisha]

Glad to have you in our team brother. And support your journey

Lesss goooooo

 

[Ulter]

Updated for 11/2

Weight this morning 83.3kg.

Rest day today however managed to get a cardio session in after work and did 30 min on treadmill at 8km/h. Focusing on 140/150 HR.

I also feel as I've not done enough BJJ lately this also taken away from the fat falling off.

I've attached photos today however probably not much change from last week. I've got 2 weeks of the cut left. We won't hit 8% but I still think 9% is there. Will look to recomp after the cut before the build so will look to lose last bit of fat from stomach.

On that note and in addition to last night I'd like to introduce the great team at @IRONCLAD LABS who will sponsor me for all things peptides and cannot wait for the partnership!

Appreciate to everyone on these forums, the crew, the trainers and all the sponsors.

Looking forward to this. The rest day is definitely on point. I like how you keep your heart rate at a strong level. @AVMetal_mulisha

 

[RoySimpson]

Updated for 11/2

Weight this morning 83.3kg.

Rest day today however managed to get a cardio session in after work and did 30 min on treadmill at 8km/h. Focusing on 140/150 HR.

I also feel as I've not done enough BJJ lately this also taken away from the fat falling off.

I've attached photos today however probably not much change from last week. I've got 2 weeks of the cut left. We won't hit 8% but I still think 9% is there. Will look to recomp after the cut before the build so will look to lose last bit of fat from stomach.

On that note and in addition to last night I'd like to introduce the great team at @IRONCLAD LABS who will sponsor me for all things peptides and cannot wait for the partnership!

Appreciate to everyone on these forums, the crew, the trainers and all the sponsors.

@AVMetal_mulisha Smashing it bro! Amazing work!

 

[AVMetal_mulisha]

@AVMetal_mulisha Smashing it bro! Amazing work!

Thanks bro!

 

[Dreamer]

---

Sponsored by Helios Labs @shadow labs for GH + Oils and @IRONCLAD LABS for Peptides and ancillaries.

Coached by @R.AP

---

12/02/2026​

• Phase / focus: Cut — ~3 weeks left
• Current goal: Continue tightening up, hold strength where possible, finish lean and transition clean into slow recomp.
• Today had 45 minutes to smash out the session, missed out on doing wide grip pulls. However moved some pretty solid weight tonight. This week has been mental with personal life and work life. Nothing negative, but def been a push! Love every moment!

---

1) Training​

---

[X] Session — Back Complete​

• Session mood & energy: Great energy today, after a 10 hour sleep last night and a go go go day today.
• Notes: Focused on controlled pulls, full stretch, and clean contractions. Kept execution tight.

---

Main Work:​

Cable Pullover (rope) - I usually do seated wide grip pull-over, however felt like something diff tonight. Loved it.​

• Set 1: 17.5 kg x 6 (RIR 10)
• Set 2: 28.75 kg x 15 (RIR 5)
• Set 3: 36.25 kg x 15 (RIR 3)
• Set 4: 40 kg x 12 (RIR 1)

Notes: Gradual ramp, good lat engagement before heavier rows.

---

Close Grip Seated Row​

• Set 1: 50 kg x 8 (RIR 8)
• Set 2: 60 kg x 8 (RIR 5)
• Set 3: 80 kg x 12 (RIR 1)
• Set 4: 80 kg x 10 (RIR 0)

Notes: Strong top sets. Last set pushed hard without breakdown.

Pec Deck Rear Delt Fly - Changed single arm cable high to low - as the peck deck at this gym causes impingement in right shoulder.​

• Set 1: 7.5 kg x 15 (RIR 5)
• Set 2: 10 kg x 12 (RIR 5)
• Set 3: 15 kg x 11 (RIR 0)
• Set 4: 12.5 kg x 11 (RIR 0)

Notes: Rear delts lit up. Solid control even when pushing to zero RIR.

Barbell Bent Over Row - Didn't Fk around tonight, did 2 warm up sets not accounted for and then pushed.​

• Set 1: 80 kg x 10 (RIR 1)
• Set 2: 80 kg x 8 (RIR 0)
• Set 3: 80 kg x 8 (RIR 0)

Notes: Consistent load across working sets. No drop-off beyond expected fatigue.

---

Changed up dinner slightly - I've noticed that when eating carbs in the evening, I get a feeling of going hypo, which then brings me to eat a cookie, or sweet or a heap of fruit. Trying to change up the way the macros are for my evening dinner and see if I can get away from an insulin dump and see if it helps. TBH if anything keeps me away from 8% it's the feeling of hypo in the evenings and the lust for carbs.​

Carbs in the evening have actually helped my blood sugar be more stable, I was getting readings under 4 regulary, I actually load my carbs around training in the early morning and before bed - sleep has improved alot aswell.
Try and add a little healthy fat too to slow digestion

 

[AVMetal_mulisha]

I was pushing my carbs in to training and then also to late evening, but within evening the moment I had carbs I would just want more. Last night totally different, did the eggs, beans and mushrooms. 0 dip in feeling of blood sugar and managed to hold off from having anything further. I feel it may have something to do with cortisol too.

 

[Dreamer]

I was pushing my carbs in to training and then also to late evening, but within evening the moment I had carbs I would just want more. Last night totally different, did the eggs, beans and mushrooms. 0 dip in feeling of blood sugar and managed to hold off from having anything further. I feel it may have something to do with cortisol too.

Your balance will be harder than mine aswell, you have alot less to play with seeing as your cutting, just gotta find what works for you bro, do you have a blood glucose monitor?

 

[AVMetal_mulisha]

Your balance will be harder than mine aswell, you have alot less to play with seeing as your cutting, just gotta find what works for you bro, do you have a blood glucose monitor?

Yep, not a continuous one. Mine runs around 4.7 - 5.2 upon waking, I'm on 3iu GH a day in the evenings. However 30 mins after eating carbs I'm already down at 5.0 so my body is processing super fast. It may also be due to this I "feel" hypo and the mind just wanted to keep the carbs going.

 

[AVMetal_mulisha]

• Dates covered: 13/02/2026
• Phase / focus: Cut – ~2 weeks left
• Current goal: Continue fat loss toward sub-8% while maintaining strength, performance and health markers

Sponsored by:

• @shadowlabs – GH + Oils
• @IRONCLADLABS – Peptides + Ancillaries

---

1) Training​

---

Session — Legs (Hammies + Biceps)​

• Session mood & energy (1–10): 8
• Notes: Focused on quality contractions and pushing top sets to failure. Posterior chain emphasis. Good progression on RDL.

Main Work​

Calf Raise (using leg press)​

• Set 1: 40 kg x 6 (RIR 10 – warm-up)
• Set 2: 80 kg x 8 (RIR 10 – warm-up)
• Set 3: 120 kg x 20 (RIR 10)
• Set 4: 140 kg x 15 (RIR 5)

---

Seated Leg Curl​

• Set 1: 54 kg x 8 (RIR 8)
• Set 2: 68 kg x 8 (RIR 5)
• Set 3: 82 kg x 12 (RIR 0)
• Set 4: 79.5 kg x 12 (RIR 0)

Notes: Strong top set. Good posterior chain engagement. Back-off set held reps at failure — solid density work. Getting stronger and stronger on these with much better technique.

---

Barbell Romanian Deadlift​

• Set 1: 80 kg x 8 (RIR 4)
• Set 2: 100 kg x 10 (RIR 3)
• Set 3: 110 kg x 10 (RIR 0)

Notes: Again, getting stronger with better technique on these. Using wraps on this one to ensure weight goes in to the hammies and stays out of the grips. Keeping the bar as close as possible to my body with a 3 - 4 sec eccentric 2 second hold and 1 second concentric.

---

Incline Bench Dumbbell Curl​

• Set 1: 12.5 kg x 13 (RIR 0)
• Set 2: 12.5 kg x 10 (RIR 0)
• Set 3: 10 kg x 10 (RIR 0)

Notes: True failure work. Strong mind-muscle connection. Slight drop in third set expected under fatigue.

---

Machine Preacher Curl (Cable w/ flat bar)​

• Set 1: 11.25 kg x 8 (RIR 8 – warm-up)
• Set 2: 18.75 kg x 12 (RIR 1)
• Set 3: 18.75 kg x 11 (RIR 0)

Notes: Good top-set execution. Slight rep drop on final set

---

Performance Notes (quick):​

• Execution quality: 8/10
• Pump/connection: 8/10
• Strength trend: Up — RDL top set and leg curl performance strong despite deficit.
• Recovery impact expected: Medium–High (posterior chain fatigue)

---

6) Body Check-In (Updated)​

• Posterior chain responding well.
• Strength holding during deficit.
• Biceps volume tolerable.
• Morning weigh in 84kg - Yes up over the past few weeks, however MOTSC is out, SLU is out and 1-Amino is out, GH is upto 3 this week so holding bit of water. Looking to push the next 2 weeks see how tight we can get.

 

[ceo]

Appreciate the love bro!

Bros, EVO family, love always to you.

 

[Kopite67]

• Dates covered: 13/02/2026
• Phase / focus: Cut – ~2 weeks left
• Current goal: Continue fat loss toward sub-8% while maintaining strength, performance and health markers

Sponsored by:

• @shadowlabs – GH + Oils
• @IRONCLADLABS – Peptides + Ancillaries

---

1) Training​

---

Session — Legs (Hammies + Biceps)​

• Session mood & energy (1–10): 8
• Notes: Focused on quality contractions and pushing top sets to failure. Posterior chain emphasis. Good progression on RDL.

Main Work​

Calf Raise (using leg press)​

• Set 1: 40 kg x 6 (RIR 10 – warm-up)
• Set 2: 80 kg x 8 (RIR 10 – warm-up)
• Set 3: 120 kg x 20 (RIR 10)
• Set 4: 140 kg x 15 (RIR 5)

---

Seated Leg Curl​

• Set 1: 54 kg x 8 (RIR 8)
• Set 2: 68 kg x 8 (RIR 5)
• Set 3: 82 kg x 12 (RIR 0)
• Set 4: 79.5 kg x 12 (RIR 0)

Notes: Strong top set. Good posterior chain engagement. Back-off set held reps at failure — solid density work. Getting stronger and stronger on these with much better technique.

---

Barbell Romanian Deadlift​

• Set 1: 80 kg x 8 (RIR 4)
• Set 2: 100 kg x 10 (RIR 3)
• Set 3: 110 kg x 10 (RIR 0)

Notes: Again, getting stronger with better technique on these. Using wraps on this one to ensure weight goes in to the hammies and stays out of the grips. Keeping the bar as close as possible to my body with a 3 - 4 sec eccentric 2 second hold and 1 second concentric.

---

Incline Bench Dumbbell Curl​

• Set 1: 12.5 kg x 13 (RIR 0)
• Set 2: 12.5 kg x 10 (RIR 0)
• Set 3: 10 kg x 10 (RIR 0)

Notes: True failure work. Strong mind-muscle connection. Slight drop in third set expected under fatigue.

---

Machine Preacher Curl (Cable w/ flat bar)​

• Set 1: 11.25 kg x 8 (RIR 8 – warm-up)
• Set 2: 18.75 kg x 12 (RIR 1)
• Set 3: 18.75 kg x 11 (RIR 0)

Notes: Good top-set execution. Slight rep drop on final set

---

Performance Notes (quick):​

• Execution quality: 8/10
• Pump/connection: 8/10
• Strength trend: Up — RDL top set and leg curl performance strong despite deficit.
• Recovery impact expected: Medium–High (posterior chain fatigue)

---

6) Body Check-In (Updated)​

• Posterior chain responding well.
• Strength holding during deficit.
• Biceps volume tolerable.
• Morning weigh in 84kg - Yes up over the past few weeks, however MOTSC is out, SLU is out and 1-Amino is out, GH is upto 3 this week so holding bit of water. Looking to push the next 2 weeks see how tight we can get.

That is a outstanding update brother. Really got a feel for the entire workout and how your body is responding to the cut now. Love it legend

 

[R.AP]

Checking in for the week brother and catching up on the teams logs! Stoked to see the consistency. Not long now on the tidy up phase, let's get the most out of it and come into the build phase lean, insulin sensitive and responsive.

Looking awesome bro, keep it up!

 

[LH5515]

• Dates covered: 13/02/2026
• Phase / focus: Cut – ~2 weeks left
• Current goal: Continue fat loss toward sub-8% while maintaining strength, performance and health markers

Sponsored by:

• @shadowlabs – GH + Oils
• @IRONCLADLABS – Peptides + Ancillaries

---

1) Training​

---

Session — Legs (Hammies + Biceps)​

• Session mood & energy (1–10): 8
• Notes: Focused on quality contractions and pushing top sets to failure. Posterior chain emphasis. Good progression on RDL.

Main Work​

Calf Raise (using leg press)​

• Set 1: 40 kg x 6 (RIR 10 – warm-up)
• Set 2: 80 kg x 8 (RIR 10 – warm-up)
• Set 3: 120 kg x 20 (RIR 10)
• Set 4: 140 kg x 15 (RIR 5)

---

Seated Leg Curl​

• Set 1: 54 kg x 8 (RIR 8)
• Set 2: 68 kg x 8 (RIR 5)
• Set 3: 82 kg x 12 (RIR 0)
• Set 4: 79.5 kg x 12 (RIR 0)

Notes: Strong top set. Good posterior chain engagement. Back-off set held reps at failure — solid density work. Getting stronger and stronger on these with much better technique.

---

Barbell Romanian Deadlift​

• Set 1: 80 kg x 8 (RIR 4)
• Set 2: 100 kg x 10 (RIR 3)
• Set 3: 110 kg x 10 (RIR 0)

Notes: Again, getting stronger with better technique on these. Using wraps on this one to ensure weight goes in to the hammies and stays out of the grips. Keeping the bar as close as possible to my body with a 3 - 4 sec eccentric 2 second hold and 1 second concentric.

---

Incline Bench Dumbbell Curl​

• Set 1: 12.5 kg x 13 (RIR 0)
• Set 2: 12.5 kg x 10 (RIR 0)
• Set 3: 10 kg x 10 (RIR 0)

Notes: True failure work. Strong mind-muscle connection. Slight drop in third set expected under fatigue.

---

Machine Preacher Curl (Cable w/ flat bar)​

• Set 1: 11.25 kg x 8 (RIR 8 – warm-up)
• Set 2: 18.75 kg x 12 (RIR 1)
• Set 3: 18.75 kg x 11 (RIR 0)

Notes: Good top-set execution. Slight rep drop on final set

---

Performance Notes (quick):​

• Execution quality: 8/10
• Pump/connection: 8/10
• Strength trend: Up — RDL top set and leg curl performance strong despite deficit.
• Recovery impact expected: Medium–High (posterior chain fatigue)

---

6) Body Check-In (Updated)​

• Posterior chain responding well.
• Strength holding during deficit.
• Biceps volume tolerable.
• Morning weigh in 84kg - Yes up over the past few weeks, however MOTSC is out, SLU is out and 1-Amino is out, GH is upto 3 this week so holding bit of water. Looking to push the next 2 weeks see how tight we can get.

Awesome session brother loving the load and volume in deficit

No stress about scale weight. Water will flush. Consistency on nutrition and the rest will take care of itself

You got this!

 

[Tiger Salman Khan]

• Dates covered: 13/02/2026
• Phase / focus: Cut – ~2 weeks left
• Current goal: Continue fat loss toward sub-8% while maintaining strength, performance and health markers

Sponsored by:

• @shadowlabs – GH + Oils
• @IRONCLADLABS – Peptides + Ancillaries

---

1) Training​

---

Session — Legs (Hammies + Biceps)​

• Session mood & energy (1–10): 8
• Notes: Focused on quality contractions and pushing top sets to failure. Posterior chain emphasis. Good progression on RDL.

Main Work​

Calf Raise (using leg press)​

• Set 1: 40 kg x 6 (RIR 10 – warm-up)
• Set 2: 80 kg x 8 (RIR 10 – warm-up)
• Set 3: 120 kg x 20 (RIR 10)
• Set 4: 140 kg x 15 (RIR 5)

---

Seated Leg Curl​

• Set 1: 54 kg x 8 (RIR 8)
• Set 2: 68 kg x 8 (RIR 5)
• Set 3: 82 kg x 12 (RIR 0)
• Set 4: 79.5 kg x 12 (RIR 0)

Notes: Strong top set. Good posterior chain engagement. Back-off set held reps at failure — solid density work. Getting stronger and stronger on these with much better technique.

---

Barbell Romanian Deadlift​

• Set 1: 80 kg x 8 (RIR 4)
• Set 2: 100 kg x 10 (RIR 3)
• Set 3: 110 kg x 10 (RIR 0)

Notes: Again, getting stronger with better technique on these. Using wraps on this one to ensure weight goes in to the hammies and stays out of the grips. Keeping the bar as close as possible to my body with a 3 - 4 sec eccentric 2 second hold and 1 second concentric.

---

Incline Bench Dumbbell Curl​

• Set 1: 12.5 kg x 13 (RIR 0)
• Set 2: 12.5 kg x 10 (RIR 0)
• Set 3: 10 kg x 10 (RIR 0)

Notes: True failure work. Strong mind-muscle connection. Slight drop in third set expected under fatigue.

---

Machine Preacher Curl (Cable w/ flat bar)​

• Set 1: 11.25 kg x 8 (RIR 8 – warm-up)
• Set 2: 18.75 kg x 12 (RIR 1)
• Set 3: 18.75 kg x 11 (RIR 0)

Notes: Good top-set execution. Slight rep drop on final set

---

Performance Notes (quick):​

• Execution quality: 8/10
• Pump/connection: 8/10
• Strength trend: Up — RDL top set and leg curl performance strong despite deficit.
• Recovery impact expected: Medium–High (posterior chain fatigue)

---

6) Body Check-In (Updated)​

• Posterior chain responding well.
• Strength holding during deficit.
• Biceps volume tolerable.
• Morning weigh in 84kg - Yes up over the past few weeks, however MOTSC is out, SLU is out and 1-Amino is out, GH is upto 3 this week so holding bit of water. Looking to push the next 2 weeks see how tight we can get.

@AVMetal_mulisha Keep it up....great updates.........

 

[ballin2504]

Updated for 11/2

Weight this morning 83.3kg.

Rest day today however managed to get a cardio session in after work and did 30 min on treadmill at 8km/h. Focusing on 140/150 HR.

I also feel as I've not done enough BJJ lately this also taken away from the fat falling off.

I've attached photos today however probably not much change from last week. I've got 2 weeks of the cut left. We won't hit 8% but I still think 9% is there. Will look to recomp after the cut before the build so will look to lose last bit of fat from stomach.

On that note and in addition to last night I'd like to introduce the great team at @IRONCLAD LABS who will sponsor me for all things peptides and cannot wait for the partnership!

Appreciate to everyone on these forums, the crew, the trainers and all the sponsors.

@AVMetal_mulisha not a bad idea to get some extra cardio in on a rest day. It definitely can’t hurt.

 

[LevButlerov]

• Dates covered: 13/02/2026
• Phase / focus: Cut – ~2 weeks left
• Current goal: Continue fat loss toward sub-8% while maintaining strength, performance and health markers

Sponsored by:

• @shadowlabs – GH + Oils
• @IRONCLADLABS – Peptides + Ancillaries

---

1) Training​

---

Session — Legs (Hammies + Biceps)​

• Session mood & energy (1–10): 8
• Notes: Focused on quality contractions and pushing top sets to failure. Posterior chain emphasis. Good progression on RDL.

Main Work​

Calf Raise (using leg press)​

• Set 1: 40 kg x 6 (RIR 10 – warm-up)
• Set 2: 80 kg x 8 (RIR 10 – warm-up)
• Set 3: 120 kg x 20 (RIR 10)
• Set 4: 140 kg x 15 (RIR 5)

---

Seated Leg Curl​

• Set 1: 54 kg x 8 (RIR 8)
• Set 2: 68 kg x 8 (RIR 5)
• Set 3: 82 kg x 12 (RIR 0)
• Set 4: 79.5 kg x 12 (RIR 0)

Notes: Strong top set. Good posterior chain engagement. Back-off set held reps at failure — solid density work. Getting stronger and stronger on these with much better technique.

---

Barbell Romanian Deadlift​

• Set 1: 80 kg x 8 (RIR 4)
• Set 2: 100 kg x 10 (RIR 3)
• Set 3: 110 kg x 10 (RIR 0)

Notes: Again, getting stronger with better technique on these. Using wraps on this one to ensure weight goes in to the hammies and stays out of the grips. Keeping the bar as close as possible to my body with a 3 - 4 sec eccentric 2 second hold and 1 second concentric.

---

Incline Bench Dumbbell Curl​

• Set 1: 12.5 kg x 13 (RIR 0)
• Set 2: 12.5 kg x 10 (RIR 0)
• Set 3: 10 kg x 10 (RIR 0)

Notes: True failure work. Strong mind-muscle connection. Slight drop in third set expected under fatigue.

---

Machine Preacher Curl (Cable w/ flat bar)​

• Set 1: 11.25 kg x 8 (RIR 8 – warm-up)
• Set 2: 18.75 kg x 12 (RIR 1)
• Set 3: 18.75 kg x 11 (RIR 0)

Notes: Good top-set execution. Slight rep drop on final set

---

Performance Notes (quick):​

• Execution quality: 8/10
• Pump/connection: 8/10
• Strength trend: Up — RDL top set and leg curl performance strong despite deficit.
• Recovery impact expected: Medium–High (posterior chain fatigue)

---

6) Body Check-In (Updated)​

• Posterior chain responding well.
• Strength holding during deficit.
• Biceps volume tolerable.
• Morning weigh in 84kg - Yes up over the past few weeks, however MOTSC is out, SLU is out and 1-Amino is out, GH is upto 3 this week so holding bit of water. Looking to push the next 2 weeks see how tight we can get.

Really good LEG work pump it

 

[AVMetal_mulisha]

Update 15/02/26'

So not a training update but does def tie in to my training.

I've always had "issues" with blood glucose and feeling hypo at times through my life. If you wanted to meet someone who gets hangry I am ya man! Anyway, since going on this journey of eating better foods, eating more - I went through a phase in my boxing career (fighting at 69kg) that carbs were the enemy, used to only eat carbs before 11 a.m. then nothing further post. I've done my time with Keto - I will say I enjoyed it. Anyway, long story short.

Since dropping to these "lower" body fat levels in the last few weeks the feeling of 'hypo' has come back even when my blood glucose in the a.m. was fine. It also led to not training as much as I could, not being on point with my mito stack when I was still taking it as it would just tank everything.

Last 2 weeks, I've started to feel pain in lower back, like a dull pain. Note, I am getting bloods done tomorrow to ensure no inflammation and no kidney issues (last bloods in November + urine said was perfect). Anyyyway, Yesterday came to a head. I ate my 2nd meal of the day which has low-carb potatoes in it, within 30 minutes the dullness in my lower back came back and got worse as I was shopping, then came the hypo, to the point I had to get a Butter Boy Double Choc Cookie at the shops, although delicious, it ruined my cals for the day.

I've noted that when I have egg whites / eggs/ beans / mushrooms for one meal, this does not occur. So I've popped out last night and got a Libre2 CGM to get my blood glucose 24/7 over the next 14 days and see what my body does when and how it reacts to food. Honestly, hunger has NEVER been my enemy for cutting, it's always been my blood sugar levels which has led me to over eat.

Few other points to note, I'm on dyhydroxy berberine - I will cut this out from today as along with the reta and being insulin sensitive, it may be crashing my blood. I was taking quite a bit of Switch Hydrate ( 2 - 3 scoops throughout the day) this may also be leading to the dull pain. I will cut this out too. No, it's not the most scientific method as there is multiple changes, but I'll look to get a base line then add things back in.

Anyway, this is also a training log - I did 25mins on the stationary bike this morning hahahah, it's a rest weekend this weekend as I have a comprehensive blood / urine test tomorrow so don't want inflammation to be overs due to training.

 

[Kopite67]

Update 15/02/26'

So not a training update but does def tie in to my training.

I've always had "issues" with blood glucose and feeling hypo at times through my life. If you wanted to meet someone who gets hangry I am ya man! Anyway, since going on this journey of eating better foods, eating more - I went through a phase in my boxing career (fighting at 69kg) that carbs were the enemy, used to only eat carbs before 11 a.m. then nothing further post. I've done my time with Keto - I will say I enjoyed it. Anyway, long story short.

Since dropping to these "lower" body fat levels in the last few weeks the feeling of 'hypo' has come back even when my blood glucose in the a.m. was fine. It also led to not training as much as I could, not being on point with my mito stack when I was still taking it as it would just tank everything.

Last 2 weeks, I've started to feel pain in lower back, like a dull pain. Note, I am getting bloods done tomorrow to ensure no inflammation and no kidney issues (last bloods in November + urine said was perfect). Anyyyway, Yesterday came to a head. I ate my 2nd meal of the day which has low-carb potatoes in it, within 30 minutes the dullness in my lower back came back and got worse as I was shopping, then came the hypo, to the point I had to get a Butter Boy Double Choc Cookie at the shops, although delicious, it ruined my cals for the day.

I've noted that when I have egg whites / eggs/ beans / mushrooms for one meal, this does not occur. So I've popped out last night and got a Libre2 CGM to get my blood glucose 24/7 over the next 14 days and see what my body does when and how it reacts to food. Honestly, hunger has NEVER been my enemy for cutting, it's always been my blood sugar levels which has led me to over eat.

Few other points to note, I'm on dyhydroxy berberine - I will cut this out from today as along with the reta and being insulin sensitive, it may be crashing my blood. I was taking quite a bit of Switch Hydrate ( 2 - 3 scoops throughout the day) this may also be leading to the dull pain. I will cut this out too. No, it's not the most scientific method as there is multiple changes, but I'll look to get a base line then add things back in.

Anyway, this is also a training log - I did 25mins on the stationary bike this morning hahahah, it's a rest weekend this weekend as I have a comprehensive blood / urine test tomorrow so don't want inflammation to be overs due to training.

That is a fantastic update to your log bro. Lot going on there. Will be very interesting to see how the bloods come back. What were your initial BGL readings like?

 

[AVMetal_mulisha]

That is a fantastic update to your log bro. Lot going on there. Will be very interesting to see how the bloods come back. What were your initial BGL readings like?

On finger prick testing in morning fasted I go between 4.6 and 5.2

That's also using 3IU GH per night.

My glucose this morning went back to baseline 45 mins after finishing last meal. Maybe a 10% movement up. So didn't really effect me

Oats
Blueberry
Psyillium husk
Chia
Protien

 

[LevButlerov]

Update 15/02/26'

So not a training update but does def tie in to my training.

I've always had "issues" with blood glucose and feeling hypo at times through my life. If you wanted to meet someone who gets hangry I am ya man! Anyway, since going on this journey of eating better foods, eating more - I went through a phase in my boxing career (fighting at 69kg) that carbs were the enemy, used to only eat carbs before 11 a.m. then nothing further post. I've done my time with Keto - I will say I enjoyed it. Anyway, long story short.

Since dropping to these "lower" body fat levels in the last few weeks the feeling of 'hypo' has come back even when my blood glucose in the a.m. was fine. It also led to not training as much as I could, not being on point with my mito stack when I was still taking it as it would just tank everything.

Last 2 weeks, I've started to feel pain in lower back, like a dull pain. Note, I am getting bloods done tomorrow to ensure no inflammation and no kidney issues (last bloods in November + urine said was perfect). Anyyyway, Yesterday came to a head. I ate my 2nd meal of the day which has low-carb potatoes in it, within 30 minutes the dullness in my lower back came back and got worse as I was shopping, then came the hypo, to the point I had to get a Butter Boy Double Choc Cookie at the shops, although delicious, it ruined my cals for the day.

I've noted that when I have egg whites / eggs/ beans / mushrooms for one meal, this does not occur. So I've popped out last night and got a Libre2 CGM to get my blood glucose 24/7 over the next 14 days and see what my body does when and how it reacts to food. Honestly, hunger has NEVER been my enemy for cutting, it's always been my blood sugar levels which has led me to over eat.

Few other points to note, I'm on dyhydroxy berberine - I will cut this out from today as along with the reta and being insulin sensitive, it may be crashing my blood. I was taking quite a bit of Switch Hydrate ( 2 - 3 scoops throughout the day) this may also be leading to the dull pain. I will cut this out too. No, it's not the most scientific method as there is multiple changes, but I'll look to get a base line then add things back in.

Anyway, this is also a training log - I did 25mins on the stationary bike this morning hahahah, it's a rest weekend this weekend as I have a comprehensive blood / urine test tomorrow so don't want inflammation to be overs due to training.

do you have blood glucose measurements to share with us?

 

[AVMetal_mulisha]

do you have blood glucose measurements to share with us?

Finger prick ones are in my last post.

The CGM I can share every few days. I only put on last night so nothing to report as yet

 

[LevButlerov]

Finger prick ones are in my last post.

The CGM I can share every few days. I only put on last night so nothing to report as yet

If you can share with your updates the glucose levels would help

 

[AVMetal_mulisha]

If you can share with your updates the glucose levels would help

Yep! Always add them on my check ins. But I'll share the reports from this thing

 

[AVMetal_mulisha]

Update 16/2/26

Hey all,

Update for today! I had a rest weekend with 2 x 10 hour sleeps, got this down pat now, HGH, L-Theanine + melatonin, holy moly. Back in to the gym this evening and will provide update later today on that.

However, based on my last post re blood sugar. Attaching the first full day of blood glucose. Nothing that the Libre monitors an +1 up on my blood however, its directionally correct. I've taken out the Berberine from my stack and I can tell you now, totally different. I don't feel hypo or crashing. Perhaps the reta is doing such a good job that the berberine is not needed. I'm feeling good! I'm down 1kg back to 82.8kg this morning which is the lightest I've been since starting the GH a few weeks ago, I was able to control my appetite yesterday and in to the evening so looking forward to the next 2 - 3 weeks of my cut to see how well @R.AP and I can bring it in!

 

[LevButlerov]

Yep! Always add them on my check ins. But I'll share the reports from this thing

awesome

 

[AVMetal_mulisha]

Touch Down!!!!

Can't believe how quickly this came from the team at @IRONCLAD LABS . From initiation conversation last week explaining what coach and I are looking to achieve with the remainder of the cut, then rolling in to the build phase, the team has been absolutely amazing!

Delivery was made in 48 hours, and came packaged securely! Branding is on point and have already taken one of the SLU and Methylene Blue! Looking forward to seeing how we roll through the remainder of the cut and how the blue helps with cognition today! First time trying MB in pill format.

Sending heaps of love to the team at @IRONCLAD LABS and can't wait to see what we can do together!

 

[LevButlerov]

Touch Down!!!!

Can't believe how quickly this came from the team at @IRONCLAD LABS . From initiation conversation last week explaining what coach and I are looking to achieve with the remainder of the cut, then rolling in to the build phase, the team has been absolutely amazing!

Delivery was made in 48 hours, and came packaged securely! Branding is on point and have already taken one of the SLU and Methylene Blue! Looking forward to seeing how we roll through the remainder of the cut and how the blue helps with cognition today! First time trying MB in pill format.

Sending heaps of love to the team at @IRONCLAD LABS and can't wait to see what we can do together!

Beautiful TD

 

[LH5515]

Touch Down!!!!

Can't believe how quickly this came from the team at @IRONCLAD LABS . From initiation conversation last week explaining what coach and I are looking to achieve with the remainder of the cut, then rolling in to the build phase, the team has been absolutely amazing!

Delivery was made in 48 hours, and came packaged securely! Branding is on point and have already taken one of the SLU and Methylene Blue! Looking forward to seeing how we roll through the remainder of the cut and how the blue helps with cognition today! First time trying MB in pill format.

Sending heaps of love to the team at @IRONCLAD LABS and can't wait to see what we can do together!

@CladHQ kicking serious goals at the moment. Great bro see you’ve been taken care of bro! Lovely TD

 

[LH5515]

Update 16/2/26

Hey all,

Update for today! I had a rest weekend with 2 x 10 hour sleeps, got this down pat now, HGH, L-Theanine + melatonin, holy moly. Back in to the gym this evening and will provide update later today on that.

However, based on my last post re blood sugar. Attaching the first full day of blood glucose. Nothing that the Libre monitors an +1 up on my blood however, its directionally correct. I've taken out the Berberine from my stack and I can tell you now, totally different. I don't feel hypo or crashing. Perhaps the reta is doing such a good job that the berberine is not needed. I'm feeling good! I'm down 1kg back to 82.8kg this morning which is the lightest I've been since starting the GH a few weeks ago, I was able to control my appetite yesterday and in to the evening so looking forward to the next 2 - 3 weeks of my cut to see how well @R.AP and I can bring it in!

Good sleep and recovery brother!! Hopefully this continues - thick gains in 2026 .

 

[R.AP]

Update 16/2/26

Hey all,

Update for today! I had a rest weekend with 2 x 10 hour sleeps, got this down pat now, HGH, L-Theanine + melatonin, holy moly. Back in to the gym this evening and will provide update later today on that.

However, based on my last post re blood sugar. Attaching the first full day of blood glucose. Nothing that the Libre monitors an +1 up on my blood however, its directionally correct. I've taken out the Berberine from my stack and I can tell you now, totally different. I don't feel hypo or crashing. Perhaps the reta is doing such a good job that the berberine is not needed. I'm feeling good! I'm down 1kg back to 82.8kg this morning which is the lightest I've been since starting the GH a few weeks ago, I was able to control my appetite yesterday and in to the evening so looking forward to the next 2 - 3 weeks of my cut to see how well @R.AP and I can bring it in!

Morning brother! Thanks for the post. This is actually EXTREMELY valuable data, and super interesting. I know there are anecdotes out there of people having a hard time managing BG on Berberine, but it's rare enough that it's almost not even worth considering when programming health supps.

Stoked we've been able to get to the cause of the low BG episodes you were having. You mentioned in chats as well that since stopping the berberine your cravings have dropped even further?

 

[AVMetal_mulisha]

Morning brother! Thanks for the post. This is actually EXTREMELY valuable data, and super interesting. I know there are anecdotes out there of people having a hard time managing BG on Berberine, but it's rare enough that it's almost not even worth considering when programming health supps.

Stoked we've been able to get to the cause of the low BG episodes you were having. You mentioned in chats as well that since stopping the berberine your cravings have dropped even further?

Yes, 0 cravings now. My BG is totally stabilized running at around 4.5 - 5.2. 0 Crashed and 0 "need" for top up carbs after eating. Have dropped 2kg in 3 days (understanding this is water and inflammation) but totally life changing.

 

[R.AP]

Yes, 0 cravings now. My BG is totally stabilized running at around 4.5 - 5.2. 0 Crashed and 0 "need" for top up carbs after eating. Have dropped 2kg in 3 days (understanding this is water and inflammation) but totally life changing.

Bro, awesome. I'm keen to see how all of this presents on this weeks check in.

 

[AVMetal_mulisha]

Session 1 — 18/02/2026 — Legs​

• Start: 6:00am
• Mood & energy: 10/10
• Notes: Coming off two rest days (interstate work + life). Felt primed. CNS fresh. Good day to push density.

---

Main Work​

Giant Set — 3 Rounds​

Round 1

• Zercher Squat — 40kg x 15
• High Bar Squat — 40kg x 15
• Sissy Squat — 15
• Monster Walk — 20 steps

Round 2

• Zercher — 40kg x 13
• High Bar — 40kg x 12
• Sissy — 12
• Monster Walk — 20

Round 3

• Zercher — 40kg x 11
• High Bar — 40kg x 12
• Sissy — 15
• Monster Walk — 20

Brutal quad burn. Density high. Conditioning element noticeable.

---

Giant Set — 3 Rounds​

Round 1

• DB RDL (hip across barbell) — 2 x 15kg x 15
• Sumo Deadlift — 50kg x 15
• Step-ups — 10/leg

Round 2

• DB RDL — 2 x 15kg x 12
• Sumo Deadlift — 70kg x 15
• Step-ups — 10/leg

Round 3

• DB RDL — 2 x 15kg x 11
• Sumo Deadlift — 70kg x 12
• Step-ups — 10/leg

Posterior chain lit up. Hamstrings and glutes working hard without heavy axial load.

---

Calf Raises​

• 135kg x 15
• 135kg x 12
• 135kg x 10

Clean reps. Strong contraction.

---

Performance Notes​

• Execution: 8/10
• Pump/Connection: 8/10
• Strength trend: Flat to slightly up — loads moderate but density and output strong after rest days.
• Recovery impact expected: Medium

This was more metabolic and density-focused than heavy strength. Exactly what I wanted mid-cut.

---

2) Nutrition​

---

Logged accurately.

• Calories: 1800
• Protein: 230g
• Carbs: 153g
• Fats: 40g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Big deficit day. Performance held up well considering.

---

3) Health Metrics​

---

• Weight: 84kg
• Resting HR: 66 BPM
• BP: 126/70
• Glucose: 4.7
• Mood: 9/10
• Pain/Injuries: None

Everything within range.

---

4) Mindset​

---

• Stress: 2/10
• Focus: 8/10
• Clarity: 9/10
• Emotional state: Stable

Pulled berberine — noticeable difference.
Less hunger swings, no hypo feeling, recovery feels better. Interesting.

---

5) Sleep​

---

• 8 hours
• Sleep score: 9
• 10pm – 5am
• Minimal interruptions

Deep and consistent. This is the lever right now.

---

6) Body Check-In​

---

• Fat loss back on track.
• Abs 5–6 visible again.
• Pumps slightly flat (expected at this stage).

Recovery: Good


Observations:

• Looking tighter but flatter — carb timing will matter.
• Posterior chain responding well.
• CNS feels better with slight protocol adjustment + rest.

---

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLU PP 332 — 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 3mg — split dose 4 times per week
• HGH 4IU per day
• BPC-157 | TB-500 — 500mcg each nightly
• CHK-CU — 2mg

Support:
NAC 1200mg
Taurine 2.5mg twice daily
NMN
TUDCA 1000mg
Red Yeast 1200mg
Vitamin D/K2
Multivitamin
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500–1000mg
Omega-3
Urolithin A
B-Complex
Melatonin 3mg

Also putting in photos from today! I've gotten blood work done this week and will also load this up today!

 

[Kopite67]

Session 1 — 18/02/2026 — Legs​

• Start: 6:00am
• Mood & energy: 10/10
• Notes: Coming off two rest days (interstate work + life). Felt primed. CNS fresh. Good day to push density.

---

Main Work​

Giant Set — 3 Rounds​

Round 1

• Zercher Squat — 40kg x 15
• High Bar Squat — 40kg x 15
• Sissy Squat — 15
• Monster Walk — 20 steps

Round 2

• Zercher — 40kg x 13
• High Bar — 40kg x 12
• Sissy — 12
• Monster Walk — 20

Round 3

• Zercher — 40kg x 11
• High Bar — 40kg x 12
• Sissy — 15
• Monster Walk — 20

Brutal quad burn. Density high. Conditioning element noticeable.

---

Giant Set — 3 Rounds​

Round 1

• DB RDL (hip across barbell) — 2 x 15kg x 15
• Sumo Deadlift — 50kg x 15
• Step-ups — 10/leg

Round 2

• DB RDL — 2 x 15kg x 12
• Sumo Deadlift — 70kg x 15
• Step-ups — 10/leg

Round 3

• DB RDL — 2 x 15kg x 11
• Sumo Deadlift — 70kg x 12
• Step-ups — 10/leg

Posterior chain lit up. Hamstrings and glutes working hard without heavy axial load.

---

Calf Raises​

• 135kg x 15
• 135kg x 12
• 135kg x 10

Clean reps. Strong contraction.

---

Performance Notes​

• Execution: 8/10
• Pump/Connection: 8/10
• Strength trend: Flat to slightly up — loads moderate but density and output strong after rest days.
• Recovery impact expected: Medium

This was more metabolic and density-focused than heavy strength. Exactly what I wanted mid-cut.

---

2) Nutrition​

---

Logged accurately.

• Calories: 1800
• Protein: 230g
• Carbs: 153g
• Fats: 40g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Big deficit day. Performance held up well considering.

---

3) Health Metrics​

---

• Weight: 84kg
• Resting HR: 66 BPM
• BP: 126/70
• Glucose: 4.7
• Mood: 9/10
• Pain/Injuries: None

Everything within range.

---

4) Mindset​

---

• Stress: 2/10
• Focus: 8/10
• Clarity: 9/10
• Emotional state: Stable

Pulled berberine — noticeable difference.
Less hunger swings, no hypo feeling, recovery feels better. Interesting.

---

5) Sleep​

---

• 8 hours
• Sleep score: 9
• 10pm – 5am
• Minimal interruptions

Deep and consistent. This is the lever right now.

---

6) Body Check-In​

---

• Fat loss back on track.
• Abs 5–6 visible again.
• Pumps slightly flat (expected at this stage).

Recovery: Good


Observations:

• Looking tighter but flatter — carb timing will matter.
• Posterior chain responding well.
• CNS feels better with slight protocol adjustment + rest.

---

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLU PP 332 — 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 3mg — split dose 4 times per week
• HGH 4IU per day
• BPC-157 | TB-500 — 500mcg each nightly
• CHK-CU — 2mg

Support:
NAC 1200mg
Taurine 2.5mg twice daily
NMN
TUDCA 1000mg
Red Yeast 1200mg
Vitamin D/K2
Multivitamin
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500–1000mg
Omega-3
Urolithin A
B-Complex
Melatonin 3mg

Also putting in photos from today! I've gotten blood work done this week and will also load this up today!

Those are some super intense training sessions. Love how you are setting your log out, it is really easy to look through and hs a ton of information

 

[LevButlerov]

Session 1 — 18/02/2026 — Legs​

• Start: 6:00am
• Mood & energy: 10/10
• Notes: Coming off two rest days (interstate work + life). Felt primed. CNS fresh. Good day to push density.

---

Main Work​

Giant Set — 3 Rounds​

Round 1

• Zercher Squat — 40kg x 15
• High Bar Squat — 40kg x 15
• Sissy Squat — 15
• Monster Walk — 20 steps

Round 2

• Zercher — 40kg x 13
• High Bar — 40kg x 12
• Sissy — 12
• Monster Walk — 20

Round 3

• Zercher — 40kg x 11
• High Bar — 40kg x 12
• Sissy — 15
• Monster Walk — 20

Brutal quad burn. Density high. Conditioning element noticeable.

---

Giant Set — 3 Rounds​

Round 1

• DB RDL (hip across barbell) — 2 x 15kg x 15
• Sumo Deadlift — 50kg x 15
• Step-ups — 10/leg

Round 2

• DB RDL — 2 x 15kg x 12
• Sumo Deadlift — 70kg x 15
• Step-ups — 10/leg

Round 3

• DB RDL — 2 x 15kg x 11
• Sumo Deadlift — 70kg x 12
• Step-ups — 10/leg

Posterior chain lit up. Hamstrings and glutes working hard without heavy axial load.

---

Calf Raises​

• 135kg x 15
• 135kg x 12
• 135kg x 10

Clean reps. Strong contraction.

---

Performance Notes​

• Execution: 8/10
• Pump/Connection: 8/10
• Strength trend: Flat to slightly up — loads moderate but density and output strong after rest days.
• Recovery impact expected: Medium

This was more metabolic and density-focused than heavy strength. Exactly what I wanted mid-cut.

---

2) Nutrition​

---

Logged accurately.

• Calories: 1800
• Protein: 230g
• Carbs: 153g
• Fats: 40g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Big deficit day. Performance held up well considering.

---

3) Health Metrics​

---

• Weight: 84kg
• Resting HR: 66 BPM
• BP: 126/70
• Glucose: 4.7
• Mood: 9/10
• Pain/Injuries: None

Everything within range.

---

4) Mindset​

---

• Stress: 2/10
• Focus: 8/10
• Clarity: 9/10
• Emotional state: Stable

Pulled berberine — noticeable difference.
Less hunger swings, no hypo feeling, recovery feels better. Interesting.

---

5) Sleep​

---

• 8 hours
• Sleep score: 9
• 10pm – 5am
• Minimal interruptions

Deep and consistent. This is the lever right now.

---

6) Body Check-In​

---

• Fat loss back on track.
• Abs 5–6 visible again.
• Pumps slightly flat (expected at this stage).

Recovery: Good


Observations:

• Looking tighter but flatter — carb timing will matter.
• Posterior chain responding well.
• CNS feels better with slight protocol adjustment + rest.

---

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLU PP 332 — 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 3mg — split dose 4 times per week
• HGH 4IU per day
• BPC-157 | TB-500 — 500mcg each nightly
• CHK-CU — 2mg

Support:
NAC 1200mg
Taurine 2.5mg twice daily
NMN
TUDCA 1000mg
Red Yeast 1200mg
Vitamin D/K2
Multivitamin
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500–1000mg
Omega-3
Urolithin A
B-Complex
Melatonin 3mg

Also putting in photos from today! I've gotten blood work done this week and will also load this up today!

killer leg day really looking good and legs full

 

[AVMetal_mulisha]

TD!!! @CladHQ
- SLU 20mg
- Reta 10mg
- GHK CU 100mg

Nothing but perfect service from this crew!

 

[Kopite67]

TD!!! @CladHQ
- SLU 20mg
- Reta 10mg
- GHK CU 100mg

Nothing but perfect service from this crew!

Nice touchdown

 

[Mobster]

What does 'density high' mean?

 

[stevesmi]

Session 1 — 18/02/2026 — Legs​

• Start: 6:00am
• Mood & energy: 10/10
• Notes: Coming off two rest days (interstate work + life). Felt primed. CNS fresh. Good day to push density.

---

Main Work​

Giant Set — 3 Rounds​

Round 1

• Zercher Squat — 40kg x 15
• High Bar Squat — 40kg x 15
• Sissy Squat — 15
• Monster Walk — 20 steps

Round 2

• Zercher — 40kg x 13
• High Bar — 40kg x 12
• Sissy — 12
• Monster Walk — 20

Round 3

• Zercher — 40kg x 11
• High Bar — 40kg x 12
• Sissy — 15
• Monster Walk — 20

Brutal quad burn. Density high. Conditioning element noticeable.

---

Giant Set — 3 Rounds​

Round 1

• DB RDL (hip across barbell) — 2 x 15kg x 15
• Sumo Deadlift — 50kg x 15
• Step-ups — 10/leg

Round 2

• DB RDL — 2 x 15kg x 12
• Sumo Deadlift — 70kg x 15
• Step-ups — 10/leg

Round 3

• DB RDL — 2 x 15kg x 11
• Sumo Deadlift — 70kg x 12
• Step-ups — 10/leg

Posterior chain lit up. Hamstrings and glutes working hard without heavy axial load.

---

Calf Raises​

• 135kg x 15
• 135kg x 12
• 135kg x 10

Clean reps. Strong contraction.

---

Performance Notes​

• Execution: 8/10
• Pump/Connection: 8/10
• Strength trend: Flat to slightly up — loads moderate but density and output strong after rest days.
• Recovery impact expected: Medium

This was more metabolic and density-focused than heavy strength. Exactly what I wanted mid-cut.

---

2) Nutrition​

---

Logged accurately.

• Calories: 1800
• Protein: 230g
• Carbs: 153g
• Fats: 40g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Big deficit day. Performance held up well considering.

---

3) Health Metrics​

---

• Weight: 84kg
• Resting HR: 66 BPM
• BP: 126/70
• Glucose: 4.7
• Mood: 9/10
• Pain/Injuries: None

Everything within range.

---

4) Mindset​

---

• Stress: 2/10
• Focus: 8/10
• Clarity: 9/10
• Emotional state: Stable

Pulled berberine — noticeable difference.
Less hunger swings, no hypo feeling, recovery feels better. Interesting.

---

5) Sleep​

---

• 8 hours
• Sleep score: 9
• 10pm – 5am
• Minimal interruptions

Deep and consistent. This is the lever right now.

---

6) Body Check-In​

---

• Fat loss back on track.
• Abs 5–6 visible again.
• Pumps slightly flat (expected at this stage).

Recovery: Good


Observations:

• Looking tighter but flatter — carb timing will matter.
• Posterior chain responding well.
• CNS feels better with slight protocol adjustment + rest.

---

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLU PP 332 — 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 3mg — split dose 4 times per week
• HGH 4IU per day
• BPC-157 | TB-500 — 500mcg each nightly
• CHK-CU — 2mg

Support:
NAC 1200mg
Taurine 2.5mg twice daily
NMN
TUDCA 1000mg
Red Yeast 1200mg
Vitamin D/K2
Multivitamin
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500–1000mg
Omega-3
Urolithin A
B-Complex
Melatonin 3mg

Also putting in photos from today! I've gotten blood work done this week and will also load this up today!

@AVMetal_mulisha keep up the good work bros. I like the PEDs that you're doing here. The testosterone and the other peptides you're mixing along with the growth hormone are looking really strong.

 

[ceo]

@

Session 1 — 18/02/2026 — Legs​

• Start: 6:00am
• Mood & energy: 10/10
• Notes: Coming off two rest days (interstate work + life). Felt primed. CNS fresh. Good day to push density.

---

Main Work​

Giant Set — 3 Rounds​

Round 1

• Zercher Squat — 40kg x 15
• High Bar Squat — 40kg x 15
• Sissy Squat — 15
• Monster Walk — 20 steps

Round 2

• Zercher — 40kg x 13
• High Bar — 40kg x 12
• Sissy — 12
• Monster Walk — 20

Round 3

• Zercher — 40kg x 11
• High Bar — 40kg x 12
• Sissy — 15
• Monster Walk — 20

Brutal quad burn. Density high. Conditioning element noticeable.

---

Giant Set — 3 Rounds​

Round 1

• DB RDL (hip across barbell) — 2 x 15kg x 15
• Sumo Deadlift — 50kg x 15
• Step-ups — 10/leg

Round 2

• DB RDL — 2 x 15kg x 12
• Sumo Deadlift — 70kg x 15
• Step-ups — 10/leg

Round 3

• DB RDL — 2 x 15kg x 11
• Sumo Deadlift — 70kg x 12
• Step-ups — 10/leg

Posterior chain lit up. Hamstrings and glutes working hard without heavy axial load.

---

Calf Raises​

• 135kg x 15
• 135kg x 12
• 135kg x 10

Clean reps. Strong contraction.

---

Performance Notes​

• Execution: 8/10
• Pump/Connection: 8/10
• Strength trend: Flat to slightly up — loads moderate but density and output strong after rest days.
• Recovery impact expected: Medium

This was more metabolic and density-focused than heavy strength. Exactly what I wanted mid-cut.

---

2) Nutrition​

---

Logged accurately.

• Calories: 1800
• Protein: 230g
• Carbs: 153g
• Fats: 40g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Big deficit day. Performance held up well considering.

---

3) Health Metrics​

---

• Weight: 84kg
• Resting HR: 66 BPM
• BP: 126/70
• Glucose: 4.7
• Mood: 9/10
• Pain/Injuries: None

Everything within range.

---

4) Mindset​

---

• Stress: 2/10
• Focus: 8/10
• Clarity: 9/10
• Emotional state: Stable

Pulled berberine — noticeable difference.
Less hunger swings, no hypo feeling, recovery feels better. Interesting.

---

5) Sleep​

---

• 8 hours
• Sleep score: 9
• 10pm – 5am
• Minimal interruptions

Deep and consistent. This is the lever right now.

---

6) Body Check-In​

---

• Fat loss back on track.
• Abs 5–6 visible again.
• Pumps slightly flat (expected at this stage).

Recovery: Good


Observations:

• Looking tighter but flatter — carb timing will matter.
• Posterior chain responding well.
• CNS feels better with slight protocol adjustment + rest.

---

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLU PP 332 — 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 3mg — split dose 4 times per week
• HGH 4IU per day
• BPC-157 | TB-500 — 500mcg each nightly
• CHK-CU — 2mg

Support:
NAC 1200mg
Taurine 2.5mg twice daily
NMN
TUDCA 1000mg
Red Yeast 1200mg
Vitamin D/K2
Multivitamin
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500–1000mg
Omega-3
Urolithin A
B-Complex
Melatonin 3mg

Also putting in photos from today! I've gotten blood work done this week and will also load this up today!

Bros, you're not gonna go wrong with that list of support supplements. It looks really good. I like the different options you put together. @AVMetal_mulisha

 

[Ulter]

Session 1 — 18/02/2026 — Legs​

• Start: 6:00am
• Mood & energy: 10/10
• Notes: Coming off two rest days (interstate work + life). Felt primed. CNS fresh. Good day to push density.

---

Main Work​

Giant Set — 3 Rounds​

Round 1

• Zercher Squat — 40kg x 15
• High Bar Squat — 40kg x 15
• Sissy Squat — 15
• Monster Walk — 20 steps

Round 2

• Zercher — 40kg x 13
• High Bar — 40kg x 12
• Sissy — 12
• Monster Walk — 20

Round 3

• Zercher — 40kg x 11
• High Bar — 40kg x 12
• Sissy — 15
• Monster Walk — 20

Brutal quad burn. Density high. Conditioning element noticeable.

---

Giant Set — 3 Rounds​

Round 1

• DB RDL (hip across barbell) — 2 x 15kg x 15
• Sumo Deadlift — 50kg x 15
• Step-ups — 10/leg

Round 2

• DB RDL — 2 x 15kg x 12
• Sumo Deadlift — 70kg x 15
• Step-ups — 10/leg

Round 3

• DB RDL — 2 x 15kg x 11
• Sumo Deadlift — 70kg x 12
• Step-ups — 10/leg

Posterior chain lit up. Hamstrings and glutes working hard without heavy axial load.

---

Calf Raises​

• 135kg x 15
• 135kg x 12
• 135kg x 10

Clean reps. Strong contraction.

---

Performance Notes​

• Execution: 8/10
• Pump/Connection: 8/10
• Strength trend: Flat to slightly up — loads moderate but density and output strong after rest days.
• Recovery impact expected: Medium

This was more metabolic and density-focused than heavy strength. Exactly what I wanted mid-cut.

---

2) Nutrition​

---

Logged accurately.

• Calories: 1800
• Protein: 230g
• Carbs: 153g
• Fats: 40g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Big deficit day. Performance held up well considering.

---

3) Health Metrics​

---

• Weight: 84kg
• Resting HR: 66 BPM
• BP: 126/70
• Glucose: 4.7
• Mood: 9/10
• Pain/Injuries: None

Everything within range.

---

4) Mindset​

---

• Stress: 2/10
• Focus: 8/10
• Clarity: 9/10
• Emotional state: Stable

Pulled berberine — noticeable difference.
Less hunger swings, no hypo feeling, recovery feels better. Interesting.

---

5) Sleep​

---

• 8 hours
• Sleep score: 9
• 10pm – 5am
• Minimal interruptions

Deep and consistent. This is the lever right now.

---

6) Body Check-In​

---

• Fat loss back on track.
• Abs 5–6 visible again.
• Pumps slightly flat (expected at this stage).

Recovery: Good


Observations:

• Looking tighter but flatter — carb timing will matter.
• Posterior chain responding well.
• CNS feels better with slight protocol adjustment + rest.

---

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLU PP 332 — 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 3mg — split dose 4 times per week
• HGH 4IU per day
• BPC-157 | TB-500 — 500mcg each nightly
• CHK-CU — 2mg

Support:
NAC 1200mg
Taurine 2.5mg twice daily
NMN
TUDCA 1000mg
Red Yeast 1200mg
Vitamin D/K2
Multivitamin
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500–1000mg
Omega-3
Urolithin A
B-Complex
Melatonin 3mg

Also putting in photos from today! I've gotten blood work done this week and will also load this up today!

You're pumping the iron like an absolute champion. @AVMetal_mulisha keep up the good work, man. I'm very impressed with what you're doing.

 

[2Thick]

Session 1 — 18/02/2026 — Legs​

• Start: 6:00am
• Mood & energy: 10/10
• Notes: Coming off two rest days (interstate work + life). Felt primed. CNS fresh. Good day to push density.

---

Main Work​

Giant Set — 3 Rounds​

Round 1

• Zercher Squat — 40kg x 15
• High Bar Squat — 40kg x 15
• Sissy Squat — 15
• Monster Walk — 20 steps

Round 2

• Zercher — 40kg x 13
• High Bar — 40kg x 12
• Sissy — 12
• Monster Walk — 20

Round 3

• Zercher — 40kg x 11
• High Bar — 40kg x 12
• Sissy — 15
• Monster Walk — 20

Brutal quad burn. Density high. Conditioning element noticeable.

---

Giant Set — 3 Rounds​

Round 1

• DB RDL (hip across barbell) — 2 x 15kg x 15
• Sumo Deadlift — 50kg x 15
• Step-ups — 10/leg

Round 2

• DB RDL — 2 x 15kg x 12
• Sumo Deadlift — 70kg x 15
• Step-ups — 10/leg

Round 3

• DB RDL — 2 x 15kg x 11
• Sumo Deadlift — 70kg x 12
• Step-ups — 10/leg

Posterior chain lit up. Hamstrings and glutes working hard without heavy axial load.

---

Calf Raises​

• 135kg x 15
• 135kg x 12
• 135kg x 10

Clean reps. Strong contraction.

---

Performance Notes​

• Execution: 8/10
• Pump/Connection: 8/10
• Strength trend: Flat to slightly up — loads moderate but density and output strong after rest days.
• Recovery impact expected: Medium

This was more metabolic and density-focused than heavy strength. Exactly what I wanted mid-cut.

---

2) Nutrition​

---

Logged accurately.

• Calories: 1800
• Protein: 230g
• Carbs: 153g
• Fats: 40g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Big deficit day. Performance held up well considering.

---

3) Health Metrics​

---

• Weight: 84kg
• Resting HR: 66 BPM
• BP: 126/70
• Glucose: 4.7
• Mood: 9/10
• Pain/Injuries: None

Everything within range.

---

4) Mindset​

---

• Stress: 2/10
• Focus: 8/10
• Clarity: 9/10
• Emotional state: Stable

Pulled berberine — noticeable difference.
Less hunger swings, no hypo feeling, recovery feels better. Interesting.

---

5) Sleep​

---

• 8 hours
• Sleep score: 9
• 10pm – 5am
• Minimal interruptions

Deep and consistent. This is the lever right now.

---

6) Body Check-In​

---

• Fat loss back on track.
• Abs 5–6 visible again.
• Pumps slightly flat (expected at this stage).

Recovery: Good


Observations:

• Looking tighter but flatter — carb timing will matter.
• Posterior chain responding well.
• CNS feels better with slight protocol adjustment + rest.

---

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLU PP 332 — 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 3mg — split dose 4 times per week
• HGH 4IU per day
• BPC-157 | TB-500 — 500mcg each nightly
• CHK-CU — 2mg

Support:
NAC 1200mg
Taurine 2.5mg twice daily
NMN
TUDCA 1000mg
Red Yeast 1200mg
Vitamin D/K2
Multivitamin
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500–1000mg
Omega-3
Urolithin A
B-Complex
Melatonin 3mg

Also putting in photos from today! I've gotten blood work done this week and will also load this up today!

@AVMetal_mulisha nice job on the peptides and PEDs that you have laid out. The Test E is fantastic, and so is the BPC. Are you doing the BPC directly into the injury?

 

[LH5515]

Session 1 — 18/02/2026 — Legs​

• Start: 6:00am
• Mood & energy: 10/10
• Notes: Coming off two rest days (interstate work + life). Felt primed. CNS fresh. Good day to push density.

---

Main Work​

Giant Set — 3 Rounds​

Round 1

• Zercher Squat — 40kg x 15
• High Bar Squat — 40kg x 15
• Sissy Squat — 15
• Monster Walk — 20 steps

Round 2

• Zercher — 40kg x 13
• High Bar — 40kg x 12
• Sissy — 12
• Monster Walk — 20

Round 3

• Zercher — 40kg x 11
• High Bar — 40kg x 12
• Sissy — 15
• Monster Walk — 20

Brutal quad burn. Density high. Conditioning element noticeable.

---

Giant Set — 3 Rounds​

Round 1

• DB RDL (hip across barbell) — 2 x 15kg x 15
• Sumo Deadlift — 50kg x 15
• Step-ups — 10/leg

Round 2

• DB RDL — 2 x 15kg x 12
• Sumo Deadlift — 70kg x 15
• Step-ups — 10/leg

Round 3

• DB RDL — 2 x 15kg x 11
• Sumo Deadlift — 70kg x 12
• Step-ups — 10/leg

Posterior chain lit up. Hamstrings and glutes working hard without heavy axial load.

---

Calf Raises​

• 135kg x 15
• 135kg x 12
• 135kg x 10

Clean reps. Strong contraction.

---

Performance Notes​

• Execution: 8/10
• Pump/Connection: 8/10
• Strength trend: Flat to slightly up — loads moderate but density and output strong after rest days.
• Recovery impact expected: Medium

This was more metabolic and density-focused than heavy strength. Exactly what I wanted mid-cut.

---

2) Nutrition​

---

Logged accurately.

• Calories: 1800
• Protein: 230g
• Carbs: 153g
• Fats: 40g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Big deficit day. Performance held up well considering.

---

3) Health Metrics​

---

• Weight: 84kg
• Resting HR: 66 BPM
• BP: 126/70
• Glucose: 4.7
• Mood: 9/10
• Pain/Injuries: None

Everything within range.

---

4) Mindset​

---

• Stress: 2/10
• Focus: 8/10
• Clarity: 9/10
• Emotional state: Stable

Pulled berberine — noticeable difference.
Less hunger swings, no hypo feeling, recovery feels better. Interesting.

---

5) Sleep​

---

• 8 hours
• Sleep score: 9
• 10pm – 5am
• Minimal interruptions

Deep and consistent. This is the lever right now.

---

6) Body Check-In​

---

• Fat loss back on track.
• Abs 5–6 visible again.
• Pumps slightly flat (expected at this stage).

Recovery: Good


Observations:

• Looking tighter but flatter — carb timing will matter.
• Posterior chain responding well.
• CNS feels better with slight protocol adjustment + rest.

---

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLU PP 332 — 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 3mg — split dose 4 times per week
• HGH 4IU per day
• BPC-157 | TB-500 — 500mcg each nightly
• CHK-CU — 2mg

Support:
NAC 1200mg
Taurine 2.5mg twice daily
NMN
TUDCA 1000mg
Red Yeast 1200mg
Vitamin D/K2
Multivitamin
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500–1000mg
Omega-3
Urolithin A
B-Complex
Melatonin 3mg

Also putting in photos from today! I've gotten blood work done this week and will also load this up today!

killa log update brother plenty of detail shared

Big sets look brutal on those calories

Keep up the excellent work

 

[ROIDDERS]

Session 1 — 18/02/2026 — Legs​

• Start: 6:00am
• Mood & energy: 10/10
• Notes: Coming off two rest days (interstate work + life). Felt primed. CNS fresh. Good day to push density.

---

Main Work​

Giant Set — 3 Rounds​

Round 1

• Zercher Squat — 40kg x 15
• High Bar Squat — 40kg x 15
• Sissy Squat — 15
• Monster Walk — 20 steps

Round 2

• Zercher — 40kg x 13
• High Bar — 40kg x 12
• Sissy — 12
• Monster Walk — 20

Round 3

• Zercher — 40kg x 11
• High Bar — 40kg x 12
• Sissy — 15
• Monster Walk — 20

Brutal quad burn. Density high. Conditioning element noticeable.

---

Giant Set — 3 Rounds​

Round 1

• DB RDL (hip across barbell) — 2 x 15kg x 15
• Sumo Deadlift — 50kg x 15
• Step-ups — 10/leg

Round 2

• DB RDL — 2 x 15kg x 12
• Sumo Deadlift — 70kg x 15
• Step-ups — 10/leg

Round 3

• DB RDL — 2 x 15kg x 11
• Sumo Deadlift — 70kg x 12
• Step-ups — 10/leg

Posterior chain lit up. Hamstrings and glutes working hard without heavy axial load.

---

Calf Raises​

• 135kg x 15
• 135kg x 12
• 135kg x 10

Clean reps. Strong contraction.

---

Performance Notes​

• Execution: 8/10
• Pump/Connection: 8/10
• Strength trend: Flat to slightly up — loads moderate but density and output strong after rest days.
• Recovery impact expected: Medium

This was more metabolic and density-focused than heavy strength. Exactly what I wanted mid-cut.

---

2) Nutrition​

---

Logged accurately.

• Calories: 1800
• Protein: 230g
• Carbs: 153g
• Fats: 40g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Big deficit day. Performance held up well considering.

---

3) Health Metrics​

---

• Weight: 84kg
• Resting HR: 66 BPM
• BP: 126/70
• Glucose: 4.7
• Mood: 9/10
• Pain/Injuries: None

Everything within range.

---

4) Mindset​

---

• Stress: 2/10
• Focus: 8/10
• Clarity: 9/10
• Emotional state: Stable

Pulled berberine — noticeable difference.
Less hunger swings, no hypo feeling, recovery feels better. Interesting.

---

5) Sleep​

---

• 8 hours
• Sleep score: 9
• 10pm – 5am
• Minimal interruptions

Deep and consistent. This is the lever right now.

---

6) Body Check-In​

---

• Fat loss back on track.
• Abs 5–6 visible again.
• Pumps slightly flat (expected at this stage).

Recovery: Good


Observations:

• Looking tighter but flatter — carb timing will matter.
• Posterior chain responding well.
• CNS feels better with slight protocol adjustment + rest.

---

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLU PP 332 — 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 3mg — split dose 4 times per week
• HGH 4IU per day
• BPC-157 | TB-500 — 500mcg each nightly
• CHK-CU — 2mg

Support:
NAC 1200mg
Taurine 2.5mg twice daily
NMN
TUDCA 1000mg
Red Yeast 1200mg
Vitamin D/K2
Multivitamin
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500–1000mg
Omega-3
Urolithin A
B-Complex
Melatonin 3mg

Also putting in photos from today! I've gotten blood work done this week and will also load this up today!

Heck of a job on this. I like the layout that you're putting together, that is a hell of a supplement list. And a lot of it is timing-based, especially on things like melatonin for example. @AVMetal_mulisha

 

[AVMetal_mulisha]

@AVMetal_mulisha nice job on the peptides and PEDs that you have laid out. The Test E is fantastic, and so is the BPC. Are you doing the BPC directly into the injury?

@AVMetal_mulisha nice job on the peptides and PEDs that you have laid out. The Test E is fantastic, and so is the BPC. Are you doing the BPC directly into the injury?

I do left knee. Right knee and then stomach for systemic.

Left knee has been iffy for a few years so hopefully 3 vials of bpc TB and GHK help out along with GH.

It doesn't stop me from doing anything but flares up time to time.

 

[AVMetal_mulisha]

Heck of a job on this. I like the layout that you're putting together, that is a hell of a supplement list. And a lot of it is timing-based, especially on things like melatonin for example. @AVMetal_mulisha

Tbh biggest game changer was getting the CGM and learning how badly the berberine was affecting me. Day and night on everything now.

Ive actually never felt this good in my life

 

[ROIDDERS]

Tbh biggest game changer was getting the CGM and learning how badly the berberine was affecting me. Day and night on everything now.

Ive actually never felt this good in my life

well that's fantastic man. I'm glad you're feeling amazing.

 

[2Thick]

It doesn't stop me from doing anything but flares up time to time.

yeah that is tough!

 

[R.AP]

Tbh biggest game changer was getting the CGM and learning how badly the berberine was affecting me. Day and night on everything now.

Ive actually never felt this good in my life

We spoken about it a couple of times already but I'm gob smacked (and stoked) and how big of a difference it's made for you. This is why paying close attention to individual response and listening to your clients (as a coach) is so important.

Glad you're feeling better bro.

 

[RoySimpson]

Session 1 — 18/02/2026 — Legs​

• Start: 6:00am
• Mood & energy: 10/10
• Notes: Coming off two rest days (interstate work + life). Felt primed. CNS fresh. Good day to push density.

---

Main Work​

Giant Set — 3 Rounds​

Round 1

• Zercher Squat — 40kg x 15
• High Bar Squat — 40kg x 15
• Sissy Squat — 15
• Monster Walk — 20 steps

Round 2

• Zercher — 40kg x 13
• High Bar — 40kg x 12
• Sissy — 12
• Monster Walk — 20

Round 3

• Zercher — 40kg x 11
• High Bar — 40kg x 12
• Sissy — 15
• Monster Walk — 20

Brutal quad burn. Density high. Conditioning element noticeable.

---

Giant Set — 3 Rounds​

Round 1

• DB RDL (hip across barbell) — 2 x 15kg x 15
• Sumo Deadlift — 50kg x 15
• Step-ups — 10/leg

Round 2

• DB RDL — 2 x 15kg x 12
• Sumo Deadlift — 70kg x 15
• Step-ups — 10/leg

Round 3

• DB RDL — 2 x 15kg x 11
• Sumo Deadlift — 70kg x 12
• Step-ups — 10/leg

Posterior chain lit up. Hamstrings and glutes working hard without heavy axial load.

---

Calf Raises​

• 135kg x 15
• 135kg x 12
• 135kg x 10

Clean reps. Strong contraction.

---

Performance Notes​

• Execution: 8/10
• Pump/Connection: 8/10
• Strength trend: Flat to slightly up — loads moderate but density and output strong after rest days.
• Recovery impact expected: Medium

This was more metabolic and density-focused than heavy strength. Exactly what I wanted mid-cut.

---

2) Nutrition​

---

Logged accurately.

• Calories: 1800
• Protein: 230g
• Carbs: 153g
• Fats: 40g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Big deficit day. Performance held up well considering.

---

3) Health Metrics​

---

• Weight: 84kg
• Resting HR: 66 BPM
• BP: 126/70
• Glucose: 4.7
• Mood: 9/10
• Pain/Injuries: None

Everything within range.

---

4) Mindset​

---

• Stress: 2/10
• Focus: 8/10
• Clarity: 9/10
• Emotional state: Stable

Pulled berberine — noticeable difference.
Less hunger swings, no hypo feeling, recovery feels better. Interesting.

---

5) Sleep​

---

• 8 hours
• Sleep score: 9
• 10pm – 5am
• Minimal interruptions

Deep and consistent. This is the lever right now.

---

6) Body Check-In​

---

• Fat loss back on track.
• Abs 5–6 visible again.
• Pumps slightly flat (expected at this stage).

Recovery: Good


Observations:

• Looking tighter but flatter — carb timing will matter.
• Posterior chain responding well.
• CNS feels better with slight protocol adjustment + rest.

---

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLU PP 332 — 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 3mg — split dose 4 times per week
• HGH 4IU per day
• BPC-157 | TB-500 — 500mcg each nightly
• CHK-CU — 2mg

Support:
NAC 1200mg
Taurine 2.5mg twice daily
NMN
TUDCA 1000mg
Red Yeast 1200mg
Vitamin D/K2
Multivitamin
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500–1000mg
Omega-3
Urolithin A
B-Complex
Melatonin 3mg

Also putting in photos from today! I've gotten blood work done this week and will also load this up today!

@AVMetal_mulisha Looking great bro! Awesome update!

 

[AVMetal_mulisha]

Been a bit quiet latley, focus is on our inter-city move in 2 weeks and also had my birthday on the weekend so suffice to say we won't be telling @R.AP about macros and training. However Back in to it and decided to abuse the ol hammies tonight. I have my bloods back too! Coach is happy and will post these tomorrow.

• Sponsored by @CladHQ and @shadow labs
• Coached by @R.AP
• Dates covered: 23/2/26
• Phase: Cut — circa 1.5 weeks left
• Current goal: Continue the fat loss journey, looking to get to 8% or less. Improve technique and maintain muscle whilst keeping health metrics within range.
• Test - 200mg per week and 50mg of EQ both pinned each day.
• Adding in 80mg of SLU for the rest of the cut — Thank you to the crew at @CladHQ

---

1) Training​

Session 1 - 45 Min fasted LISS - 5.0KM/H at incline of 8

---

Session 2 — 23/02/2026 — Legs (Hammies + Biceps)​

• Start time: 4 pm.
• Session mood & energy: 10/10
• Notes: Coming off 2 rest days. Felt strong walking in. Focused on pushing sets hard while keeping execution tight.

Main Work​

Seated Hip Adduction

• 95kg x 14 (RIR 1)
• 110kg x 11 (RIR 0)

Standing Calf Raise

• 165kg x 15 (RIR 1)
• 175kg x 14 (RIR 0)

Seated Leg Curl

• 82kg x 13 (RIR 0)
• 77.5kg x 13 (RIR 0)

Barbell Romanian Deadlift

• 110kg x 9 (RIR 1)
• 110kg x 9 (RIR 0)

Incline Bench Dumbbell Curl

• 12.5kg x 14 (RIR 0)
• 12.5kg x 9 (RIR 0)

Machine Preacher Curl

• 46kg x 11 (RIR 0)
• 39kg x 10 (RIR 0)

Performance Notes (quick):​

• Execution quality: 8/10
• Pump/connection: 8/10
• Strength trend today: Flat to Up — RDL held solid at 110kg for hard sets despite deficit.
• Recovery impact expected: Medium

Observations:

• Multiple RIR 0 sets across hamstrings and biceps. Output still high.
• No drop-off in hinge strength despite low carbs.
• Arms responding well even late in cut.

2) Nutrition​

• Calories consumed: 1800
• Macros: 225P / 135C / 40F
  
  • Protein: 230.6g
  • Carbs: 153g
  • Fats: 40.8g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

3) Health Metrics​

• Weight: 83.2kg
• Resting HR: 66 BPM
• Blood Pressure: 126 / 70
• Blood Glucose: 4.7
• Mood: 9/10
• Pain/injuries: None

4) Mindset​

• Stress: 2/10
• Focus: 8/10
• Mental clarity: 9/10
• Emotional state: Stable

5) Sleep​

• 8 hours
• Quality: 9/10
• 10 p.m. – 5 a.m.
• One bathroom wake

Sleep continues to be a strong pillar right now.

6) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLUPP 332 - 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 7mg - Split dose 7 times per week
• HGH 4IU per day
• BPC-157 | TB-500 - Pinning each evening at 500 mcg of each
• CHK-CU - 2MG

Support / Supplements:
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 4000iu per day
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex
Melatonin 3mg per night

 

[AVMetal_mulisha]

Adding in my blood works!

 

[AVMetal_mulisha]

Part 2

 

[CladHQ]

Been a bit quiet latley, focus is on our inter-city move in 2 weeks and also had my birthday on the weekend so suffice to say we won't be telling @R.AP about macros and training. However Back in to it and decided to abuse the ol hammies tonight. I have my bloods back too! Coach is happy and will post these tomorrow.

• Sponsored by @CladHQ and @shadow labs
• Coached by @R.AP
• Dates covered: 23/2/26
• Phase: Cut — circa 1.5 weeks left
• Current goal: Continue the fat loss journey, looking to get to 8% or less. Improve technique and maintain muscle whilst keeping health metrics within range.
• Test - 200mg per week and 50mg of EQ both pinned each day.
• Adding in 80mg of SLU for the rest of the cut — Thank you to the crew at @CladHQ

---

1) Training​

Session 1 - 45 Min fasted LISS - 5.0KM/H at incline of 8

---

Session 2 — 23/02/2026 — Legs (Hammies + Biceps)​

• Start time: 4 pm.
• Session mood & energy: 10/10
• Notes: Coming off 2 rest days. Felt strong walking in. Focused on pushing sets hard while keeping execution tight.

Main Work​

Seated Hip Adduction

• 95kg x 14 (RIR 1)
• 110kg x 11 (RIR 0)

Standing Calf Raise

• 165kg x 15 (RIR 1)
• 175kg x 14 (RIR 0)

Seated Leg Curl

• 82kg x 13 (RIR 0)
• 77.5kg x 13 (RIR 0)

Barbell Romanian Deadlift

• 110kg x 9 (RIR 1)
• 110kg x 9 (RIR 0)

Incline Bench Dumbbell Curl

• 12.5kg x 14 (RIR 0)
• 12.5kg x 9 (RIR 0)

Machine Preacher Curl

• 46kg x 11 (RIR 0)
• 39kg x 10 (RIR 0)

Performance Notes (quick):​

• Execution quality: 8/10
• Pump/connection: 8/10
• Strength trend today: Flat to Up — RDL held solid at 110kg for hard sets despite deficit.
• Recovery impact expected: Medium

Observations:

• Multiple RIR 0 sets across hamstrings and biceps. Output still high.
• No drop-off in hinge strength despite low carbs.
• Arms responding well even late in cut.

2) Nutrition​

• Calories consumed: 1800
• Macros: 225P / 135C / 40F
  • Protein: 230.6g
  • Carbs: 153g
  • Fats: 40.8g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

3) Health Metrics​

• Weight: 83.2kg
• Resting HR: 66 BPM
• Blood Pressure: 126 / 70
• Blood Glucose: 4.7
• Mood: 9/10
• Pain/injuries: None

4) Mindset​

• Stress: 2/10
• Focus: 8/10
• Mental clarity: 9/10
• Emotional state: Stable

5) Sleep​

• 8 hours
• Quality: 9/10
• 10 p.m. – 5 a.m.
• One bathroom wake

Sleep continues to be a strong pillar right now.

6) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLUPP 332 - 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 7mg - Split dose 7 times per week
• HGH 4IU per day
• BPC-157 | TB-500 - Pinning each evening at 500 mcg of each
• CHK-CU - 2MG

Support / Supplements:
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 4000iu per day
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex
Melatonin 3mg per night

Firstly - happy birthday to you my man. Hope it was a good one!

Secondly - wow, 7mg weekly of Reta? How are you finding this out of curiosity? Does it impact digestion much at this level? You must tolerate it very well!!

Thirdly - excited to hear how you find the 80mg SLU blast mate. Will be following closely!

Cheers
Clad.

 

[CladHQ]

Part 2

Great results mate. Right in the ballpark of where you want to be.

 

[AVMetal_mulisha]

Firstly - happy birthday to you my man. Hope it was a good one!

Secondly - wow, 7mg weekly of Reta? How are you finding this out of curiosity? Does it impact digestion much at this level? You must tolerate it very well!!

Thirdly - excited to hear how you find the 80mg SLU blast mate. Will be following closely!

Cheers
Clad.

Thank you!!! Much love

Tbh fine, as it's split up and not boulos its quite easy. Where it's not so fun is when it's pinned in one go. I tried that a few weeks ago at 5mg and it fked me.

Unfortunately tolerate too well hahah

The SLU is amazing!! Loving the clean energy it's been giving me!! Excited to see how much fat we can strip off the next two weeks.

 

[Kopite67]

Part 2

Great couple of updates legend.
Happy Birthday, not telling @R.AP about specifics is very smart and just a little hilarious .
Training was bang on as usual.
Bloods are really good brother. Nothing wild in those.

 

[LH5515]

Part 2

Happy birthday brother!

Nice results. In a good place coming into the back end of your cut! Great stuff staying healthy!

Session looks great also

Keen to hear about what’s on the cards for next training block!!

 

[R.AP]

Been a bit quiet latley, focus is on our inter-city move in 2 weeks and also had my birthday on the weekend so suffice to say we won't be telling @R.AP about macros and training. However Back in to it and decided to abuse the ol hammies tonight. I have my bloods back too! Coach is happy and will post these tomorrow.

• Sponsored by @CladHQ and @shadow labs
• Coached by @R.AP
• Dates covered: 23/2/26
• Phase: Cut — circa 1.5 weeks left
• Current goal: Continue the fat loss journey, looking to get to 8% or less. Improve technique and maintain muscle whilst keeping health metrics within range.
• Test - 200mg per week and 50mg of EQ both pinned each day.
• Adding in 80mg of SLU for the rest of the cut — Thank you to the crew at @CladHQ

---

1) Training​

Session 1 - 45 Min fasted LISS - 5.0KM/H at incline of 8

---

Session 2 — 23/02/2026 — Legs (Hammies + Biceps)​

• Start time: 4 pm.
• Session mood & energy: 10/10
• Notes: Coming off 2 rest days. Felt strong walking in. Focused on pushing sets hard while keeping execution tight.

Main Work​

Seated Hip Adduction

• 95kg x 14 (RIR 1)
• 110kg x 11 (RIR 0)

Standing Calf Raise

• 165kg x 15 (RIR 1)
• 175kg x 14 (RIR 0)

Seated Leg Curl

• 82kg x 13 (RIR 0)
• 77.5kg x 13 (RIR 0)

Barbell Romanian Deadlift

• 110kg x 9 (RIR 1)
• 110kg x 9 (RIR 0)

Incline Bench Dumbbell Curl

• 12.5kg x 14 (RIR 0)
• 12.5kg x 9 (RIR 0)

Machine Preacher Curl

• 46kg x 11 (RIR 0)
• 39kg x 10 (RIR 0)

Performance Notes (quick):​

• Execution quality: 8/10
• Pump/connection: 8/10
• Strength trend today: Flat to Up — RDL held solid at 110kg for hard sets despite deficit.
• Recovery impact expected: Medium

Observations:

• Multiple RIR 0 sets across hamstrings and biceps. Output still high.
• No drop-off in hinge strength despite low carbs.
• Arms responding well even late in cut.

2) Nutrition​

• Calories consumed: 1800
• Macros: 225P / 135C / 40F
  • Protein: 230.6g
  • Carbs: 153g
  • Fats: 40.8g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

3) Health Metrics​

• Weight: 83.2kg
• Resting HR: 66 BPM
• Blood Pressure: 126 / 70
• Blood Glucose: 4.7
• Mood: 9/10
• Pain/injuries: None

4) Mindset​

• Stress: 2/10
• Focus: 8/10
• Mental clarity: 9/10
• Emotional state: Stable

5) Sleep​

• 8 hours
• Quality: 9/10
• 10 p.m. – 5 a.m.
• One bathroom wake

Sleep continues to be a strong pillar right now.

6) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• SLUPP 332 - 80mg x 7 days per week
• L-Carnitine 600mg x 3–4 days per week
• Reta 7mg - Split dose 7 times per week
• HGH 4IU per day
• BPC-157 | TB-500 - Pinning each evening at 500 mcg of each
• CHK-CU - 2MG

Support / Supplements:
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 4000iu per day
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex
Melatonin 3mg per night

** lurking **

There are times where we need to be able to put body building aside and enjoy the time with friends and family brother. Birthdays, V-day, Chrissy etc.

When you're conservative and enjoy yourself without going too overboard, then almost never will it have a noticeable impact on your progress. You're killing it. Time to wrap up the last bit of this tidy up so we can begin building.

 

[R.AP]

Great couple of updates legend.
Happy Birthday, not telling @R.AP about specifics is very smart and just a little hilarious .
Training was bang on as usual.
Bloods are really good brother. Nothing wild in those.

Coach knows! Coach always knows

 

[AVMetal_mulisha]

• Sponsored by @CladHQ and @shadowlabs
• Coached by @R.AP
• Dates covered: 26/2/26
• Phase: Cut – Finished
• Current goal: Cut wrapped. Didn’t quite reach 8%, but this is the best physique I’ve brought to the table. Happy with where I landed. Moving into a reverse diet, then a 26-week build phase before the next cut.
  
  I will be starting a new log next week! Looking forward to it.

---

1) Training​

---

Final back session of the cut. Kept it controlled, pushed hard sets where it mattered.

Session 1 — 26/02/2026 — Back Complete​

• Start time: —
• Session mood & energy: 8/10
• Notes: Focused on clean execution and strong contractions. No ego lifting. Finishing phase with intent.

Main Work​

Cable Pullover (rope)

• 28.75kg x 15 (RIR 3)
• 32.5kg x 15 (RIR 2)

Close Grip Seated Row

• 40kg x 12 (RIR 2)
• 45kg x 10 (RIR 0)

Cable Rear Delt Fly

• 7.5kg x 15 (RIR 4)
• 7.5kg x 15 (RIR 2)

Chest Supported Wide Grip Row

• 60kg x 12 (RIR 3)
• 80kg x 12 (RIR 0)

Barbell Bent Over Row

• 60kg x 10 (RIR 3)
• 60kg x 10 (RIR 1)

Conditioning​

LISS Walk

• 20 minutes
• 5.2 km/h
• 8% incline

2) Nutrition​

• Calories consumed: 1800
• Macros: 225P / 135C / 40F
  
  • Protein: 230.6g
  • Carbs: 153g
  • Fats: 40.8g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Still deep in deficit to close out the phase.

3) Health Metrics​

• Weight: 83kg
• Resting HR: 66 BPM
• Blood Pressure: 126 / 70
• Blood Glucose: 4.7
• Mood: 9/10
• Pain/injuries: None

No red flags.

4) Mindset​

• Stress: 2/10
• Focus & motivation: 8/10
• Mental clarity: 9/10
• Emotional state: Stable

Reflection: Didn’t hit 8%, but objectively this is my best condition to date. No crash dieting, no health markers blown out. That matters more.

5) Sleep​

• 8 hours
• Quality: 9/10
• 10pm – 5am
• Minimal interruptions

Sleep continues to be a performance anchor.

6) Body Check-In​

• Leanest I’ve been.
• Abs clearly visible.
• Slight flatness in pumps — expected at end of cut.

Recovery status: Good

Key observations:

• Strength preserved across the board.
• Conditioning noticeably improved.
• Physique quality > scale weight goal.

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• EQ 50mg Per week
• SLUPP 332 - 80mg x 7 days per week
• L-Carnitine 600mg x 3 -4 days per week
• Reta 3mg - Split dose 4 times per week times per week
• HGH 4IU per day
• BPC-157 | TB-500 - Pinning each evening at 500 mcg of each
• CHK-CU - 2MG

Support / Supplements:
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
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex
Melatonin - 3mg per night

 

[Kopite67]

• Sponsored by @CladHQ and @shadowlabs
• Coached by @R.AP
• Dates covered: 26/2/26
• Phase: Cut – Finished
• Current goal: Cut wrapped. Didn’t quite reach 8%, but this is the best physique I’ve brought to the table. Happy with where I landed. Moving into a reverse diet, then a 26-week build phase before the next cut.
  
  I will be starting a new log next week! Looking forward to it.

---

1) Training​

---

Final back session of the cut. Kept it controlled, pushed hard sets where it mattered.

Session 1 — 26/02/2026 — Back Complete​

• Start time: —
• Session mood & energy: 8/10
• Notes: Focused on clean execution and strong contractions. No ego lifting. Finishing phase with intent.

Main Work​

Cable Pullover (rope)

• 28.75kg x 15 (RIR 3)
• 32.5kg x 15 (RIR 2)

Close Grip Seated Row

• 40kg x 12 (RIR 2)
• 45kg x 10 (RIR 0)

Cable Rear Delt Fly

• 7.5kg x 15 (RIR 4)
• 7.5kg x 15 (RIR 2)

Chest Supported Wide Grip Row

• 60kg x 12 (RIR 3)
• 80kg x 12 (RIR 0)

Barbell Bent Over Row

• 60kg x 10 (RIR 3)
• 60kg x 10 (RIR 1)

Conditioning​

LISS Walk

• 20 minutes
• 5.2 km/h
• 8% incline

2) Nutrition​

• Calories consumed: 1800
• Macros: 225P / 135C / 40F
  • Protein: 230.6g
  • Carbs: 153g
  • Fats: 40.8g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Still deep in deficit to close out the phase.

3) Health Metrics​

• Weight: 83kg
• Resting HR: 66 BPM
• Blood Pressure: 126 / 70
• Blood Glucose: 4.7
• Mood: 9/10
• Pain/injuries: None

No red flags.

4) Mindset​

• Stress: 2/10
• Focus & motivation: 8/10
• Mental clarity: 9/10
• Emotional state: Stable

Reflection: Didn’t hit 8%, but objectively this is my best condition to date. No crash dieting, no health markers blown out. That matters more.

5) Sleep​

• 8 hours
• Quality: 9/10
• 10pm – 5am
• Minimal interruptions

Sleep continues to be a performance anchor.

6) Body Check-In​

• Leanest I’ve been.
• Abs clearly visible.
• Slight flatness in pumps — expected at end of cut.

Recovery status: Good

Key observations:

• Strength preserved across the board.
• Conditioning noticeably improved.
• Physique quality > scale weight goal.

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• EQ 50mg Per week
• SLUPP 332 - 80mg x 7 days per week
• L-Carnitine 600mg x 3 -4 days per week
• Reta 3mg - Split dose 4 times per week times per week
• HGH 4IU per day
• BPC-157 | TB-500 - Pinning each evening at 500 mcg of each
• CHK-CU - 2MG

Support / Supplements:
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
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex
Melatonin - 3mg per night

Cut worked out really well brother. You are in fantastic shape.
Really looking forward to the build phase you go into next.

 

[LevButlerov]

• Sponsored by @CladHQ and @shadowlabs
• Coached by @R.AP
• Dates covered: 26/2/26
• Phase: Cut – Finished
• Current goal: Cut wrapped. Didn’t quite reach 8%, but this is the best physique I’ve brought to the table. Happy with where I landed. Moving into a reverse diet, then a 26-week build phase before the next cut.
  
  I will be starting a new log next week! Looking forward to it.

---

1) Training​

---

Final back session of the cut. Kept it controlled, pushed hard sets where it mattered.

Session 1 — 26/02/2026 — Back Complete​

• Start time: —
• Session mood & energy: 8/10
• Notes: Focused on clean execution and strong contractions. No ego lifting. Finishing phase with intent.

Main Work​

Cable Pullover (rope)

• 28.75kg x 15 (RIR 3)
• 32.5kg x 15 (RIR 2)

Close Grip Seated Row

• 40kg x 12 (RIR 2)
• 45kg x 10 (RIR 0)

Cable Rear Delt Fly

• 7.5kg x 15 (RIR 4)
• 7.5kg x 15 (RIR 2)

Chest Supported Wide Grip Row

• 60kg x 12 (RIR 3)
• 80kg x 12 (RIR 0)

Barbell Bent Over Row

• 60kg x 10 (RIR 3)
• 60kg x 10 (RIR 1)

Conditioning​

LISS Walk

• 20 minutes
• 5.2 km/h
• 8% incline

2) Nutrition​

• Calories consumed: 1800
• Macros: 225P / 135C / 40F
  • Protein: 230.6g
  • Carbs: 153g
  • Fats: 40.8g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Still deep in deficit to close out the phase.

3) Health Metrics​

• Weight: 83kg
• Resting HR: 66 BPM
• Blood Pressure: 126 / 70
• Blood Glucose: 4.7
• Mood: 9/10
• Pain/injuries: None

No red flags.

4) Mindset​

• Stress: 2/10
• Focus & motivation: 8/10
• Mental clarity: 9/10
• Emotional state: Stable

Reflection: Didn’t hit 8%, but objectively this is my best condition to date. No crash dieting, no health markers blown out. That matters more.

5) Sleep​

• 8 hours
• Quality: 9/10
• 10pm – 5am
• Minimal interruptions

Sleep continues to be a performance anchor.

6) Body Check-In​

• Leanest I’ve been.
• Abs clearly visible.
• Slight flatness in pumps — expected at end of cut.

Recovery status: Good

Key observations:

• Strength preserved across the board.
• Conditioning noticeably improved.
• Physique quality > scale weight goal.

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• EQ 50mg Per week
• SLUPP 332 - 80mg x 7 days per week
• L-Carnitine 600mg x 3 -4 days per week
• Reta 3mg - Split dose 4 times per week times per week
• HGH 4IU per day
• BPC-157 | TB-500 - Pinning each evening at 500 mcg of each
• CHK-CU - 2MG

Support / Supplements:
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
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex
Melatonin - 3mg per night

Real sliced there keep it up

 

[LH5515]

On another note! Super Exciting!

Touch down post from @shadow labs

* Test-250
* EQ - 200
* GH 10IU

Love the packaging of the GH! Love the branding! Can't wait to give it all a try.

I can't begin to thank the team enough for their support on this journey moving forward! From order to delivery in 48 hours. Next level service and love a good yarn!

Thank you, team, and look to make you proud of what we build! LFG

Always in good hands with our boys @shadow labs

Great TD brother

 

[LH5515]

• Sponsored by @CladHQ and @shadowlabs
• Coached by @R.AP
• Dates covered: 26/2/26
• Phase: Cut – Finished
• Current goal: Cut wrapped. Didn’t quite reach 8%, but this is the best physique I’ve brought to the table. Happy with where I landed. Moving into a reverse diet, then a 26-week build phase before the next cut.
  
  I will be starting a new log next week! Looking forward to it.

---

1) Training​

---

Final back session of the cut. Kept it controlled, pushed hard sets where it mattered.

Session 1 — 26/02/2026 — Back Complete​

• Start time: —
• Session mood & energy: 8/10
• Notes: Focused on clean execution and strong contractions. No ego lifting. Finishing phase with intent.

Main Work​

Cable Pullover (rope)

• 28.75kg x 15 (RIR 3)
• 32.5kg x 15 (RIR 2)

Close Grip Seated Row

• 40kg x 12 (RIR 2)
• 45kg x 10 (RIR 0)

Cable Rear Delt Fly

• 7.5kg x 15 (RIR 4)
• 7.5kg x 15 (RIR 2)

Chest Supported Wide Grip Row

• 60kg x 12 (RIR 3)
• 80kg x 12 (RIR 0)

Barbell Bent Over Row

• 60kg x 10 (RIR 3)
• 60kg x 10 (RIR 1)

Conditioning​

LISS Walk

• 20 minutes
• 5.2 km/h
• 8% incline

2) Nutrition​

• Calories consumed: 1800
• Macros: 225P / 135C / 40F
  • Protein: 230.6g
  • Carbs: 153g
  • Fats: 40.8g
• Hydration: 5–6L
• Steps: 10–13k
• Calories burnt: ~3300

Still deep in deficit to close out the phase.

3) Health Metrics​

• Weight: 83kg
• Resting HR: 66 BPM
• Blood Pressure: 126 / 70
• Blood Glucose: 4.7
• Mood: 9/10
• Pain/injuries: None

No red flags.

4) Mindset​

• Stress: 2/10
• Focus & motivation: 8/10
• Mental clarity: 9/10
• Emotional state: Stable

Reflection: Didn’t hit 8%, but objectively this is my best condition to date. No crash dieting, no health markers blown out. That matters more.

5) Sleep​

• 8 hours
• Quality: 9/10
• 10pm – 5am
• Minimal interruptions

Sleep continues to be a performance anchor.

6) Body Check-In​

• Leanest I’ve been.
• Abs clearly visible.
• Slight flatness in pumps — expected at end of cut.

Recovery status: Good

Key observations:

• Strength preserved across the board.
• Conditioning noticeably improved.
• Physique quality > scale weight goal.

7) Protocol (as logged)​

---

PEDs / Peptides:

• Test-E 20mg x 4 days per week
• EQ 50mg Per week
• SLUPP 332 - 80mg x 7 days per week
• L-Carnitine 600mg x 3 -4 days per week
• Reta 3mg - Split dose 4 times per week times per week
• HGH 4IU per day
• BPC-157 | TB-500 - Pinning each evening at 500 mcg of each
• CHK-CU - 2MG

Support / Supplements:
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
Multivitamin 2 per day
Mag Threonate
Mag L-Theanine
Glycine
Berberine 500/1000mg per day
Omega-3
Urolithin A
B-Complex
Melatonin - 3mg per night

Looking absolutely fantastic
success cut for sure considering sleep and strength are generally in good shape

Nice efficient session!

What’s the first “free meal” you like to go to after a cut??

 

[AVMetal_mulisha]

Looking absolutely fantastic
success cut for sure considering sleep and strength are generally in good shape

Nice efficient session!

What’s the first “free meal” you like to go to after a cut??

Mate, we're moving to Newcastle next week and we had one final local Curry from our local at Crows Nest!

 

[LH5515]

Mate, we're moving to Newcastle next week and we had one final local Curry from our local at Crows Nest!

Love it brother!!!

I always revert to a pizza or pasta (usually both as I can never choose between the two) then spend the next week in pain

Good luck with the move bro!!