Sunday 05/04/2026
Log is in association with:
@Gold Standard Labs - Oils / Orals
@CladHQ - GH / Mitochondria / Reta
Humbled to have the opportunity to partner with these legends and sincerely appreciate their support and commitment to my fitness & wellbeing goals
Proud to be a Team Gold
athlete alongside these absolute legends -
@Gold Standard Labs @codezz @Pigsy @Wheelhouse87 @BigCheese2000 @Coolguy @Mr.liftz @FattyAU @Grumpy @Woodiee @rizzlekdizzle @Gabs @CypherOCE @Montie2405 @Benchpresser @Dreamer @Dumptruck @Philouzo @rizzlekdizzle@Tuchchh
@Seventieschild @fatboy999 @KoalaTea @MarshMonsta @Kevtren96 @rustle @Jaxss
Shout out my fellow
Ironclad Vanguard @CladHQ @RogueCherry @Sheshredz @Dumptruck @Bigkev98 @Karachi @Thoranosaurus_flex @roguepineapple
Update
Day 99 Lean Build Phase
HAPPY EASTER
to the entire EVO family. Hope you all enjoy the weekend and its meaning to you, whether that be religious or simply the Easter bunny!!!
Early morning leg session to start the day. In and out the gym before kids wake up so that I can spend the rest of the day focused on family and Easter festivities. We did attend an Easter show last night, and whilst my meal choice was that of a typical bodybuilder (photo attached
) I did enjoy some off the plan chocolates with the kids
. So definitely put those calories to work this morning
Entering into the final week of build phase 1, block 1. Positive early check in with coach. Body composition is set to finish this gain phase in a really good place. No changes to current plan then we pull back, check bloods and health, to enter a health / maintenance phase 4-6 weeks before block 2 of build phase commences over winter.
No other updates! In a great place. Diet break today. Much needed mentally. Then back to the grind tomorrow. Feeling
all round. Great place to be!
Massive shout out to
@stevesmi and
@Mobster for having me on their podcast Thursday. Was a lot of fun telling my story and chatting with the legends themselves
looking forward to that dropping to the community over the next couple weeks.
Another quick thanks to my friend
@Gold Standard Labs for all his hard work and community support. Always looking after his people and customers whilst demonstrating his upmost professionalism when dealing with negativity. Continues to inspire us to be better! Thanks for getting my little top up across before Easter boss!!
Thank you to
@Sassy's Pharmaceuticals for the touchdown this week of the sassy website launch competition & prize. Much appreciated. If you haven’t checked out the website, you’re missing out!
https://sassypharma.is/
Faster scale weight this morning - 91.8kg
Supplementation
Morning:
- Fish Oil 1800mg
- VitD3 5000iu
- Selenium 200mcg
- Vit B Complex 500mcg
- Creatine 10g
- NAC 2g & Milk Thistle 45k
- Vitamin K
- Telmisartan 20mg
Pre & Intra workout
- L-Carnitine 600mg (injected 1 hr pre workout) + 50g carb pre workout meal
- Mots C - 2mg
- SLU PP - 20mg
- Pre-workout mix (total war + DMAA Additive + Glycerol additive 6000mg + t-spoon pink salt)
- Intra- workout: Staminade 30g Carbs (circa 100kcal)
Evening:
- Zinc 40mg
- Magnesium Glycinate 500mg
- Astaxanthin 12mg
- NAC 2g & Milk Thistle 45k
- Melatonin 2mg (as required)
- Valerian forte 2000mg
- Psyllium husk 10g
- Curcumin 600mg
Performance Enhancement
- Test E 400mg per week (55mg daily) - @Gold Standard Labs
- Mast E 300mg per week (45mg daily) - not sponsored (awaiting GSL supply)
- Retatrutide 2mg per week (1mg x 2 weekly - Mon / Thurs) - @CladHQ
- HGH 4IU (daily before bed) - @CladHQ
- GHK-CU 2IU (ED Morning) - @CladHQ
- DMAA Preworkout Additive @Gold Standard Labs
Mitochondrial
- Mots C 2mg (training days only) @CladHQ
- SLU PP 332 20mg (training days only) @CladHQ
- L-Carnitine 600mg ED (Injectable) ED @CladHQ
- Methylene blue 20mg EOD @CladHQ
- 5 Amino 1MQ 500mcg ED @CladHQ
Nutrition
Target Calories Target - 2800Kcal (220P, 50F, 375C)
Training - Lower 2
Walking lunges 12 steps (ES) @ 16kg x 2 sets
Seated Hamstring Curls 4 working sets x 8-12 reps + 10 sec rest / pause on final
- 82kg x 12 reps
- 89kg x 10 reps
- 96kg x 8 reps
- 96kg x 8 reps + 96kg x 5 reps
Hak Squat 2 x working sets 8 reps (+ 2 feeler sets)
- 160kg x 10 reps (3 second negative)
- 160kg x 8 reps (3 second negative)
Adduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)
- 96kg x 20 eps
- 110kg x 15 reps + 3 self assisted
Abduction machine 2 working sets x 15-20 reps (+ 2 feeler sets)
- 110kg x 18 rep
- 117kg x 15 reps + 3 partials
Leg extension 3 working set x 8-12 reps
- 68kg x 10 reps (1 sec stretched pause)
- 68kg x 8 reps (1 sec stretched pause)
Pin Loaded machine calf raise 3 working set x 8-12 reps + partials on last set
- 135kg x 10 reps
- 145kg x 10 reps
- 145kg x 8 reps + 3 partials
Decline weights Russian twist 2 x 8-10 reps
- 20kg plate x 10 reps (each side)
- 20kg plate x 8 reps (each side)
Step target - 10k
Please Scroll Down to See Forums Below 
IRONLAND10
nice to see our wonderful suppliers working together
Been around for years
I was tired posting later my nap didnt go well lol 
Test E 250mg/ml is in stock and going fast
foundations 
hydration 
execution quality of movements 
appropriate load management 
