Approved Log Growth training cycle Log

[Gooner_13]

TD

Another fast delivery from the boss @IronHQ helping me keep my health in check during this push phase.

Adding 40mg Telmi in the morning at the coaches request to keep BP in check as we keep accelerating this push phase now.

Grabbing some Amoxicillin to keep on hand why it's this time of year and bugs are out. Would want to get back on my feet asap.

 

[Gooner_13]

LOG UPDATE

Coach: @Asianvaper
Check-in: 26/06/26

━━━━━━━━━━━━━━━━━━━━━━

Sponsors (Now Powered by)

• Ironclad @IronHQ
( Supplying my HGH and BPC+TB )

━━━━━━━━━━━━━━━━━━━━━━

Labs Used
• Raptors @Raptor Labs
• Ironclad @IronHQ
• UGLOZ

━━━━━━━━━━━━━━━━━━━━━━

PEDs
• Raptor Test E – 450mg (MWFS)
• Raptor NPP – 100mg (MWFS)
• Ironclad HGH – 5 IU (ED)
• Ironclad BPC + TB500 500mcg each (ED)
• Ironclad GHK-CU 2.5mg (ED)
• UGLOZ EQ 50mg (MWFS)
• Ironclad Reta – 500mcg weekly

━━━━━━━━━━━━━━━━━━━━━━

Supplements

AM
• Creatine 20g TD 10g NTD
• Fish Oil 3g
• Vitamin D3 + K2
• Glutamine 20g TD 10g NTD
• Citrus Bergamot 1000mg
• Taurine 5g
• NAC 1200mg
• Psyllium Husk 10g
• Methylene Blue 10mg
• Cialis 10mg TD
• Viagra 50mg TD
• Telmi 40mg

PM
• Fish Oil 3g
• Curcumin 1000mg
• Magnesium Bisglycinate 300mg
• Himalayan Salt – 6mg over the day
• Heart Smart Salt – 3mg over the day
• HGH 5iu

━━━━━━━━━━━━━━━━━━━━━━

Training Split (5 Day Rotation)

Training Intensity this week: 1-2 RIR

Mon – Pull

1. Unilateral Bench Pulldown
( Rep Range 10-15 )
→ S1: 64kg x 15
→ S2: 64kg x 15

2. Chest Supported T Bar Row
( Rep Range 5-8 TD and 7-12 BOS )
→ S1: 55kg x 8
→ S2: 47.5kg x 12
→ S3: 47.5kg x 11

3. Machine Low Row
( Rep Range 10-15 )
→ S1: 35kg x 12
→ S2: 33.75kg x 14
→ S3: 32.5kg x 13

4. Preacher Curl Machine
( Rep Range 10-15 )
→ S1: 57kg x 13
→ S2: 57kg x 12

5. Behind The Back Dual Cable D-Handle Curls
( Rep Range 7-12 )
→ S1: 13.6kg x 15
→ S2: 15.9kg x 12

Tues – Push

1. Flat Dumbbell Bench Press
( Rep Range 5-10 )
→ S1: 42.5kg x 10
→ S2: 45kg x 8

2. Incline Machine Press
( Rep Range 7-12 )
→ S1: 115kg x 10
→ S2: 115kg x 9
→ S3: 110kg x 8

3. Seated Cuffed Clavicular Pec Fly
( Rep Range 10-15 )
→ S1: 15.9kg x 15
→ S2: 15.9kg x 15

4. Dual Rope Push Downs
( Rep Range 15-20 )
→ S1: 45kg x 20
→ S2: 47.3kg x 19
→ S3: 47.3kg x 17

5. Unilateral Cuffed Cable Lateral Raises
( Rep Range 10-15 )
→ S1: 18kg x 15
→ S2: 18kg x 12

6. Seated DB lateral Raises
( Rep Range 10-15 )
→ S1: 12.5kg x 15
→ S2: 12.5g x 13
→ S3: 10kg x 15
→ S4: 10kg x 14


Wed – Legs

1. Seated Leg Curl
( Rep range 10-15 )
→ S1: 63kg x 15
→ S2: 63kg x 15

2. Hip Abductor
( Rep Range 10-15 )
→ S1: 63kg x 15
→ S2: 63kg x 15

3. Hack Squat
( Rep Range 5-8 )
→ S1: 40kg x 15 WS
→ S2: 80kg x 10 WS
→ S3: 105kg x 8

4. Leg Extensions
( Rep Range 10-15 )
→ S1: 97kg x 14
→ S2: 97kg x 13

5. Dumbbell Bulgarian Leg Squats
( Rep Range 10-15 )
→ S1: 25kg x 15
→ S2: 25kg x 14

Thu – Cardio
• Type: Treadmill
• Time: 20mins
• HR: 140bpm

Fri – Upper

1. Cable D-Handle Chest Press
( Rep Range 10-12 )
→ S1: 20.4kg x 15
→ S2: 22.7kg x 16
→ S3: 24.9kg x 12

2. Incline Smith Press
( Rep Range 8-12 )
→ S1: 80kg x 10
→ S2: 75kg x 11

3. Lying Tricep Rope Extension
( Rep Range 10-15 )
→ S1: 29.5kg x 15
→ S2: 29.5kg x 12

4. Neutral Grip Lat Pulldown
( Rep Range 10-12 )
→ S1: 79kg x 12
→ S2: 81.3kg x 11
→ S3: 81.3kg x 10

5. Wide Grip Machine Row
( Rep Range 10-15 )
→ S1: 50kg x 14
→ S2: 52.25kg x 12

6. Behind The Back Dual Cable D-Handle Curls
( Rep Range 7-12 )
→ S1: 13.6kg x 15
→ S2: 13.6kg x 13
Kept the weight down and changed the pulley height as the coach suggested. It felt good.

7. Seated DB Lateral Raises
( Rep Range 10-15 )
→ S1: 12.5kg x 15
→ S2: 12.5kg x 13

Sat – Lower

1. Overhead Tricep Rope Extension
( Rep Range 15-20 )
→ S1: 27kg x 25 WS
→ S2: 41kg x 19
→ S3: 41kg x 19

2. Lying Leg Curl
( Rep Range 10-15 )
→ S1: 45kg x 15
→ S2: 47.2kg x 13

3. Hip Abductor
( Rep Range 15-20 )
→ S1: 57kg x 20
→ S2: 57kg x 18

4. 45 Degree Leg Press
( Rep Range 7-12 )
→ S1: 190kg x 12
→ S2: 195kg x 12

5. Leg Extensions
( Rep Range TS 8-10 BOS 10-12 )
→ S1: 104kg x 8
→ S2: 97kg x 12

Sun – Cardio
• Type: Treadmill
• Time: 20mins
• HR: 140bpm

━━━━━━━━━━━━━━━━━━━━━━

Cardio

• 2 x 20 min sessions @140bpm

━━━━━━━━━━━━━━━━━━━━━━

Steps

• Working Day – 13000

• Non Working Day - 8000

• AVG per the week - 13543


━━━━━━━━━━━━━━━━━━━━━━

Sides

• Nil

━━━━━━━━━━━━━━━━━━━━━━

Adjustments

• Nutrition – Nil

• PEDs – Nil

• Training - Nil

━━━━━━━━━━━━━━━━━━━━━━

Nutrition 20-26/06/26

Training Days
2800 kcal / 210P / 400C / 40F / 30 Fibre

Non-Training Days
2290 kcal / 210P / 250C / 50F / 30 Fibre

━━━━━━━━━━━━━━━━━━━━━━

Weekly Weight

Weekly AVG.: 94.85kg
Last Week Check in weight: 95
Check-in Weight: 95.1

━━━━━━━━━━━━━━━━━━━━━━

Progress

Enjoyed this week, starting to push the weights up, we've added more volume to the Push, Pull and Upper days.
Have been getting more videos back to the coach which has helped identify some little parts to fix and noticed some of my exercises the arms are getting too straight which could be leading to the tennis/golfers elbow flare ups.
Having the NPP in this week I'm looking forward to seeing what we achieve with it.
Grabbed some Telmi from @IronHQ this week to help with keeping the BP under control as we continue to push.
Have noticed the BP has come back a bit this week on its own, probably with Dad back out of hospital and back in the routine of work the stress has come down a little.
The CPAP has been allowing me to get some much deeper sleep. I'm going to try the DSIP over the weekend to see how that goes. Didn't want to try it while on my roster in case I slept too well and missed my alarm haha.
Having a 400 CHO on TD has been an eye opener. It's a lot of food, but it's there for performance. I have purchased some Carb X to help with more carbs early as I train so close to breakfast especially working days.
Got myself some new shirts from the coach which are so comfy for the gym.
Enjoying Cor especially as a little desert with banana and honey.
Also the lads in Team Vaper convinced me to get a Phillips One Blade 360 which has been great for those body shaves.

━━━━━━━━━━━━━━━━━━━━━━

Visuals

Starting to see the scales go upwards now.
It's crazy to think the weight can go up and you still hold condition, before doing it by myself without guidance I would hit this similar weight and start to lose condition especially around the torso.
Have noticed the Tan I had developed in Bali with the MT2 is slowly fading out.


━━━━━━━━━━━━━━━━━━━━━━

My Final Thoughts

I have to say I'm enjoying this growth phase, first time under guidance. Learning about my health and food intake. Using Peds I haven't used before or haven't tried cause I was unsure on them. But having the guidance of the coach really changed all of that and I advise anyone to sign up with a coach and take your health seriously.
Also having both teams support for The Vaper Team and Ironclad Team really helps drive and motivate you. So much inspiration in both those teams from different goals, some mass monsters, some with physiques you wish for and some on weight loss journeys you can only sit and admire.


So if you're looking for a coach then hit up @Asianvaper on Tele or Element and have a chat. Also find him on the forums.
Join Team Vaper for 2026 and beyond

You won't be disappointed, it's the best decision you can make. It sure was for me.

For all your Peptide and Ancillary needs please reach out to Ironclad Labs. He will have what you need, his service, prices, quality are 2nd to none. Contact him on the below.

Sponsor: @IronHQ
Threema: NZJH7H3A
Telegram: @IroncladLabs


━━━━━━━━━━━━━━━━━━━━━━

Team @IronHQ

1. @roguepineapple
2. @VigorousSteve
3. @Fillo Calves
4. @Bigkev98
5. @Swcc
6. @koba
7. @Jenja
8. @rizzlekdizzle
9. @fluffy bunny
10. @Metal_Militia!! [NEW EF LOG COMING]

━━━━━━━━━━━━━━━━━━━━━━

Pics Below of This Week

 

[VigorousSteve]

Hell yeah bro glad your enjoying the COR Smashing it brother

 

[rizzlekdizzle]

looking bloody good and good to see the diet working

 

[the_alcatraz]

LOG UPDATE

Coach: @Asianvaper
Check-in: 26/06/26

━━━━━━━━━━━━━━━━━━━━━━

Sponsors (Now Powered by)

• Ironclad @IronHQ
( Supplying my HGH and BPC+TB )

━━━━━━━━━━━━━━━━━━━━━━

Labs Used
• Raptors @Raptor Labs
• Ironclad @IronHQ
• UGLOZ

━━━━━━━━━━━━━━━━━━━━━━

PEDs
• Raptor Test E – 450mg (MWFS)
• Raptor NPP – 100mg (MWFS)
• Ironclad HGH – 5 IU (ED)
• Ironclad BPC + TB500 500mcg each (ED)
• Ironclad GHK-CU 2.5mg (ED)
• UGLOZ EQ 50mg (MWFS)
• Ironclad Reta – 500mcg weekly

━━━━━━━━━━━━━━━━━━━━━━

Supplements

AM
• Creatine 20g TD 10g NTD
• Fish Oil 3g
• Vitamin D3 + K2
• Glutamine 20g TD 10g NTD
• Citrus Bergamot 1000mg
• Taurine 5g
• NAC 1200mg
• Psyllium Husk 10g
• Methylene Blue 10mg
• Cialis 10mg TD
• Viagra 50mg TD
• Telmi 40mg

PM
• Fish Oil 3g
• Curcumin 1000mg
• Magnesium Bisglycinate 300mg
• Himalayan Salt – 6mg over the day
• Heart Smart Salt – 3mg over the day
• HGH 5iu

━━━━━━━━━━━━━━━━━━━━━━

Training Split (5 Day Rotation)

Training Intensity this week: 1-2 RIR

Mon – Pull

1. Unilateral Bench Pulldown
( Rep Range 10-15 )
→ S1: 64kg x 15
→ S2: 64kg x 15

2. Chest Supported T Bar Row
( Rep Range 5-8 TD and 7-12 BOS )
→ S1: 55kg x 8
→ S2: 47.5kg x 12
→ S3: 47.5kg x 11

3. Machine Low Row
( Rep Range 10-15 )
→ S1: 35kg x 12
→ S2: 33.75kg x 14
→ S3: 32.5kg x 13

4. Preacher Curl Machine
( Rep Range 10-15 )
→ S1: 57kg x 13
→ S2: 57kg x 12

5. Behind The Back Dual Cable D-Handle Curls
( Rep Range 7-12 )
→ S1: 13.6kg x 15
→ S2: 15.9kg x 12

Tues – Push

1. Flat Dumbbell Bench Press
( Rep Range 5-10 )
→ S1: 42.5kg x 10
→ S2: 45kg x 8

2. Incline Machine Press
( Rep Range 7-12 )
→ S1: 115kg x 10
→ S2: 115kg x 9
→ S3: 110kg x 8

3. Seated Cuffed Clavicular Pec Fly
( Rep Range 10-15 )
→ S1: 15.9kg x 15
→ S2: 15.9kg x 15

4. Dual Rope Push Downs
( Rep Range 15-20 )
→ S1: 45kg x 20
→ S2: 47.3kg x 19
→ S3: 47.3kg x 17

5. Unilateral Cuffed Cable Lateral Raises
( Rep Range 10-15 )
→ S1: 18kg x 15
→ S2: 18kg x 12

6. Seated DB lateral Raises
( Rep Range 10-15 )
→ S1: 12.5kg x 15
→ S2: 12.5g x 13
→ S3: 10kg x 15
→ S4: 10kg x 14


Wed – Legs

1. Seated Leg Curl
( Rep range 10-15 )
→ S1: 63kg x 15
→ S2: 63kg x 15

2. Hip Abductor
( Rep Range 10-15 )
→ S1: 63kg x 15
→ S2: 63kg x 15

3. Hack Squat
( Rep Range 5-8 )
→ S1: 40kg x 15 WS
→ S2: 80kg x 10 WS
→ S3: 105kg x 8

4. Leg Extensions
( Rep Range 10-15 )
→ S1: 97kg x 14
→ S2: 97kg x 13

5. Dumbbell Bulgarian Leg Squats
( Rep Range 10-15 )
→ S1: 25kg x 15
→ S2: 25kg x 14

Thu – Cardio
• Type: Treadmill
• Time: 20mins
• HR: 140bpm

Fri – Upper

1. Cable D-Handle Chest Press
( Rep Range 10-12 )
→ S1: 20.4kg x 15
→ S2: 22.7kg x 16
→ S3: 24.9kg x 12

2. Incline Smith Press
( Rep Range 8-12 )
→ S1: 80kg x 10
→ S2: 75kg x 11

3. Lying Tricep Rope Extension
( Rep Range 10-15 )
→ S1: 29.5kg x 15
→ S2: 29.5kg x 12

4. Neutral Grip Lat Pulldown
( Rep Range 10-12 )
→ S1: 79kg x 12
→ S2: 81.3kg x 11
→ S3: 81.3kg x 10

5. Wide Grip Machine Row
( Rep Range 10-15 )
→ S1: 50kg x 14
→ S2: 52.25kg x 12

6. Behind The Back Dual Cable D-Handle Curls
( Rep Range 7-12 )
→ S1: 13.6kg x 15
→ S2: 13.6kg x 13
Kept the weight down and changed the pulley height as the coach suggested. It felt good.

7. Seated DB Lateral Raises
( Rep Range 10-15 )
→ S1: 12.5kg x 15
→ S2: 12.5kg x 13

Sat – Lower

1. Overhead Tricep Rope Extension
( Rep Range 15-20 )
→ S1: 27kg x 25 WS
→ S2: 41kg x 19
→ S3: 41kg x 19

2. Lying Leg Curl
( Rep Range 10-15 )
→ S1: 45kg x 15
→ S2: 47.2kg x 13

3. Hip Abductor
( Rep Range 15-20 )
→ S1: 57kg x 20
→ S2: 57kg x 18

4. 45 Degree Leg Press
( Rep Range 7-12 )
→ S1: 190kg x 12
→ S2: 195kg x 12

5. Leg Extensions
( Rep Range TS 8-10 BOS 10-12 )
→ S1: 104kg x 8
→ S2: 97kg x 12

Sun – Cardio
• Type: Treadmill
• Time: 20mins
• HR: 140bpm

━━━━━━━━━━━━━━━━━━━━━━

Cardio

• 2 x 20 min sessions @140bpm

━━━━━━━━━━━━━━━━━━━━━━

Steps

• Working Day – 13000

• Non Working Day - 8000

• AVG per the week - 13543


━━━━━━━━━━━━━━━━━━━━━━

Sides

• Nil

━━━━━━━━━━━━━━━━━━━━━━

Adjustments

• Nutrition – Nil

• PEDs – Nil

• Training - Nil

━━━━━━━━━━━━━━━━━━━━━━

Nutrition 20-26/06/26

Training Days
2800 kcal / 210P / 400C / 40F / 30 Fibre

Non-Training Days
2290 kcal / 210P / 250C / 50F / 30 Fibre

━━━━━━━━━━━━━━━━━━━━━━

Weekly Weight

Weekly AVG.: 94.85kg
Last Week Check in weight: 95
Check-in Weight: 95.1

━━━━━━━━━━━━━━━━━━━━━━

Progress

Enjoyed this week, starting to push the weights up, we've added more volume to the Push, Pull and Upper days.
Have been getting more videos back to the coach which has helped identify some little parts to fix and noticed some of my exercises the arms are getting too straight which could be leading to the tennis/golfers elbow flare ups.
Having the NPP in this week I'm looking forward to seeing what we achieve with it.
Grabbed some Telmi from @IronHQ this week to help with keeping the BP under control as we continue to push.
Have noticed the BP has come back a bit this week on its own, probably with Dad back out of hospital and back in the routine of work the stress has come down a little.
The CPAP has been allowing me to get some much deeper sleep. I'm going to try the DSIP over the weekend to see how that goes. Didn't want to try it while on my roster in case I slept too well and missed my alarm haha.
Having a 400 CHO on TD has been an eye opener. It's a lot of food, but it's there for performance. I have purchased some Carb X to help with more carbs early as I train so close to breakfast especially working days.
Got myself some new shirts from the coach which are so comfy for the gym.
Enjoying Cor especially as a little desert with banana and honey.
Also the lads in Team Vaper convinced me to get a Phillips One Blade 360 which has been great for those body shaves.

━━━━━━━━━━━━━━━━━━━━━━

Visuals

Starting to see the scales go upwards now.
It's crazy to think the weight can go up and you still hold condition, before doing it by myself without guidance I would hit this similar weight and start to lose condition especially around the torso.
Have noticed the Tan I had developed in Bali with the MT2 is slowly fading out.


━━━━━━━━━━━━━━━━━━━━━━

My Final Thoughts

I have to say I'm enjoying this growth phase, first time under guidance. Learning about my health and food intake. Using Peds I haven't used before or haven't tried cause I was unsure on them. But having the guidance of the coach really changed all of that and I advise anyone to sign up with a coach and take your health seriously.
Also having both teams support for The Vaper Team and Ironclad Team really helps drive and motivate you. So much inspiration in both those teams from different goals, some mass monsters, some with physiques you wish for and some on weight loss journeys you can only sit and admire.


So if you're looking for a coach then hit up @Asianvaper on Tele or Element and have a chat. Also find him on the forums.
Join Team Vaper for 2026 and beyond

You won't be disappointed, it's the best decision you can make. It sure was for me.

For all your Peptide and Ancillary needs please reach out to Ironclad Labs. He will have what you need, his service, prices, quality are 2nd to none. Contact him on the below.

Sponsor: @IronHQ
Threema: NZJH7H3A
Telegram: @IroncladLabs


━━━━━━━━━━━━━━━━━━━━━━

Team @IronHQ

1. @roguepineapple
2. @VigorousSteve
3. @Fillo Calves
4. @Bigkev98
5. @Swcc
6. @koba
7. @Jenja
8. @rizzlekdizzle
9. @fluffy bunny
10. @Metal_Militia!! [NEW EF LOG COMING]

━━━━━━━━━━━━━━━━━━━━━━

Pics Below of This Week

u lean af bro big too

@Grumpy1 @abolone @koba @gar71 @Ohdamn @pigsy @Allupfromhere

 

[Gooner_13]

Midweek Update

Coach: @Asianvaper
Powered by: @IronHQ

━━━━━━━━━━━━━━━━━━━━━━

About Me

Height: 183 cm

Current Weight: 94.8 kg

Age: 43

Goal: Lean Growth Phase

━━━━━━━━━━━━━━━━━━━━━━

Health & Recovery

Resting HR:
64 bpm

FBG:
4.8 - 5.1 mmol/L

Average Sleep:
7.5-8 hrs/night

Blood Pressure:
122/78 AVG

Cardio:
2 x 20 min @140 bpm

Recovery:
Recovering well from sessions

━━━━━━━━━━━━━━━━━━━━━━

Some Weekly Thoughts

So far it has been a good week. Nil changed this week in regard to training, nutrition, peds this week.

A couple of slight niggle rearing their heads again but will up the dosage from 500mcg of BPC+TB500 to 1mg of each daily..
When I can get into my masseuse get her to work on the neck and trap that's slightly tight.

Highly recommended @IronHQ for the BPC+TB500 if you haven't got onto it already.

━━━━━━━━━━━━━━━━━━━━━━

Highlights / PBs

Exercise: DB flat bench
47.5kg x 6

Exercise: 45 Degree Leg Press
200 x 12

Biggest win this update:
Hitting 47.5kg for the first time, should hopefully get to the 50s this push.

━━━━━━━━━━━━━━━━━━━━━━

Technique Focus

Exercise: Pulldowns Lats and Triceps.


More concentration on some of the form of some of the different exercises. More palm up on the different pull exercises and holding the squeeze and the curls and tri pulldowns not getting the arms too straight which could be behind the elbow getting sore.

Feeling the squeeze in the lats a lot better.
Also the by avoiding straightening the arm you can feel the muscle a lot more under tension.

━━━━━━━━━━━━━━━━━━━━━━

Focus Until Check-in

Keep getting the carbs in

If no progression on weights aim for 1 or 2 more reps

Aim to atleast try keep sleep at 7hrs

Stay healthy

━━━━━━━━━━━━━━━━━━━━━━

Huge thanks to Coach @Asianvaper and @IronHQ for the continued support.

Sponsor: @IronHQ
Threema: NZJH7H3A
Telegram: @IroncladLabs

Team @IronHQ

1. @roguepineapple
2. @VigorousSteve
3. @Fillo Calves
4. @Bigkev98
5. @Swcc
6. @koba
7. @Jenja
8. @rizzlekdizzle
9. @fluffy bunny
10. @Metal_Militia!! [NEW EF LOG COMING]



Photos & Training Videos Below

 

[rizzlekdizzle]

nice work on the 47.5 DB's! I'm always wary of actually getting them in position in the first place!

 

[Gooner_13]

nice work on the 47.5 DB's! I'm always wary of actually getting them in position in the first place!

Cheers Bro, I cut that part out... It's not pretty getting into position

 

[Gooner_13]

TD

Sponsorship care package for the month has landed. Safe to say the boss takes real good care of his team. He doesn't need to have 12 of us, but he's chose to support us, cause he cares and wants too

Glad to be apart of the team

Sponsor: @IronHQ
Threema: NZJH7H3A
Telegram: @IroncladLabs

 

[Metal_Militia11]

LOG UPDATE

Coach: @Asianvaper
Check-in: 12/06/26

━━━━━━━━━━━━━━━━━━━━━━

Sponsors (Now Powered by)

• Ironclad @CladHQ
( Supplying my HGH and BPC+TB )

For my Growth phase and helping with my recovery.

Please reach out to the great man for all your Pep and Ancillary needs on:

Threema
NZJH7H3A

Telegram
@IroncladLabs

You won't be disappointed with the quality, communication and speed of delivery


━━━━━━━━━━━━━━━━━━━━━━

Labs Used
• Raptors @Raptor Labs
• Ironclad @CladHQ
• UGLOZ

━━━━━━━━━━━━━━━━━━━━━━

PEDs
• Raptor Test E – 400mg (MWFS)
• Ironclad HGH – 5 IU (ED)
• Ironclad BPC + TB500 500mcg each (ED)
• Ironclad GHK-CU 2.5mg (ED)
• UGLOZ EQ 50mg (MWFS)
• Ironclad Reta – 500mcg weekly

━━━━━━━━━━━━━━━━━━━━━━

Supplements

AM
• Creatine 20g TD 10g NTD
• Fish Oil 3g
• Vitamin D3 + K2
• Glutamine 20g TD 10g NTD
• Citrus Bergamot 1000mg
• Taurine 5g
• NAC 1200mg
• Psyllium Husk 10g
• Methylene Blue 10mg
• Cialis 10mg TD
• Viagra 50mg TD

PM
• Fish Oil 3g
• Curcumin 1000mg
• Magnesium Bisglycinate 300mg
• Himalayan Salt – 6mg over the day
• Heart Smart Salt – 3mg over the day
• HGH 5iu

━━━━━━━━━━━━━━━━━━━━━━

Training Split (5 Day Rotation)

Training Intensity this week: 2RIR

Mon – Pull

1. Unilateral Bench Pulldown
( Rep Range 10-15 )
→ S1: 59kg x 15
→ S2: 59kg x 15

2. Chest Supported T Bar Row
( Rep Range 5-8 TD and 7-12 BOS )
→ S1: 50kg x 8
→ S2: 45kg x 12

3. Machine Low Row
( Rep Range 10-15 )
→ S1: 30kg x 15
→ S2: 30kg x 15
→ S3: 32.5kg x 14

4. Preacher Curl Machine
( Rep Range 10-15 )
→ S1: 50kg x 15
→ S2: 50kg x 14

5. Behind The Back Dual Cable D-Handle Curls
( Rep Range 7-12 )
→ S1: 13.6kg x 15
→ S2: 13.6kg x 13

Tues – Push

1. Flat Dumbbell Bench Press
( Rep Range 5-10 )
→ S1: 35kg x 15
→ S2: 40kg x 12

2. Incline Machine Press
( Rep Range 7-12 )
→ S1: 100kg x 12
→ S2: 110kg x12

3. Seated Cuffed Clavicular Pec Fly
( Rep Range 10-15 )
→ S1: 15.9kg x 15
→ S2: 15.9kg x 12

4. Dual Rope Push Downs
( Rep Range 15-20 )
→ S1: 36kg x 20
→ S2: 38.3kg x 20
→ S3: 41kg x 19

5. Unilateral Cuffed Cable Lateral Raises
( Rep Range 10-15 )
→ S1: 14kg x 15
→ S2: 16.3kg x 15

6. Seated DB lateral Raises
( Rep Range 10-15 )
→ S1: 12.5kg x 15
→ S2: 12.5kg x 13

Wed – Legs

1. Seated Leg Curl
( Rep range 10-15 )
→ S1: 57kg x 15
→ S2: 57kg x 15

2. Hip Abductor
( Rep Range 10-15 )
→ S1: 57kg x 15
→ S2: 57kg x 15

3. Hack Squat
( Rep Range 5-8 )
→ S1: 40kg x 15 WS
→ S2: 80kg x 10 WS
→ S3: 100kg x 10

4. Leg Extensions
( Rep Range 10-15 )
→ S1: 92.5kg x 13
→ S2: 92.5kg x 12

5. Dumbbell Bulgarian Leg Squats
( Rep Range 10-15 )
→ S1: 20kg x 15
→ S2: 20kg x 15

Thu – Cardio
• Type: Treadmill
• Time: 20mins
• HR: 140bpm

Fri – Upper

1. Behind The Back Dual Cable D-Handle Curls
( Rep Range 7-12 )
→ S1: 15.9kg x 12
→ S2: 15.9kg x 12

2. Cable D-Handle Chest Press
( Rep Range 10-12 )
→ S1: 20.4kg x 15
→ S2: 20.4kg x 18

3. Incline Smith Press
( Rep Range 8-12 )
→ S1: 70kg x 12
→ S2: 75kg x 12

4. Lying Tricep Rope Extension
( Rep Range 10-15 )
→ S1: 24.9kg x 15
→ S2: 27.2kg x 14

5. Neutral Grip Lat Pulldown
( Rep Range 10-12 )
→ S1: 73kg x 15
→ S2: 75.3kg x 12
→ S3: 77.6kg x 12


6. Seated DB Lateral Raises
( Rep Range 10-15 )
→ S1: 12.5kg x 15
→ S2: 12.5kg x 16

Sat – Lower

1. Overhead Tricep Rope Extension
( Rep Range 15-20 )
→ S1: 23kg x 20 WS
→ S2: 36kg x 20
→ S3: 36kg x 20

2. Lying Leg Curl
( Rep Range 10-15 )
→ S1: 40kg x 15
→ S2: 45kg x 15

3. Hip Abductor
( Rep Range 15-20 )
→ S1: 50kg x 20
→ S2: 50kg x 20

4. 45 Degree Leg Press
( Rep Range 7-12 )
→ S1: 170kg x 12
→ S2: 170kg x 14

5. Leg Extensions
( Rep Range TS 8-10 BOS 10-12 )
→ S1: 99.3kg x 9
→ S2: 90kg x 12

Sun – Cardio
• Type: Treadmill
• Time: 20mins
• HR: 140bpm

━━━━━━━━━━━━━━━━━━━━━━

Cardio

• 2 x 20 min sessions @140bpm

━━━━━━━━━━━━━━━━━━━━━━

Steps

• Working Day – 13000

• Non Working Day - 8000

• AVG per the week - 9244


━━━━━━━━━━━━━━━━━━━━━━

Sides

• Nil

━━━━━━━━━━━━━━━━━━━━━━

Adjustments

• Nutrition – +25g CHO on TD

• PEDs – Test E up to 450mg

• Training - Back to 1-2 rir and some added volume

━━━━━━━━━━━━━━━━━━━━━━

Nutrition 5-11/06/26

Training Days
2600 kcal / 210P / 350C / 40F / 30 Fibre

Non-Training Days
2190 kcal / 210P / 225C / 50F / 30 Fibre

━━━━━━━━━━━━━━━━━━━━━━

Weekly Weight

Weekly AVG.: 95.88kg
Last Week Check in weight: 92.5kg
Check-in Weight: 95.6

━━━━━━━━━━━━━━━━━━━━━━

Progress

First full week back, back on nutrition and training after a few weeks in Bali with family and friends.
What a week it has been. Talk about life throwing challenges. My wife and kids getting sick, then watching my old man go through this horrible battle with dementia. I wouldn't wish it upon anyone.
Such a cruel disease has definitely caused some lows this week.
But the beauty is we have this, the gym and an escape where you can shut out the rest of the world and just focus on yourself.
Glad to be back into it now and full steam ahead for another 10 weeks, see how we go.
Great to be back on the great man @CladHQ GH you feel the difference.
One lesson learned, make sure it's the GH vial and not the reta. May had a little more Reta than required this week.
Also added a new meal this week a hot honey pop corn chicken. Would've been good with some pineapple.


━━━━━━━━━━━━━━━━━━━━━━

Visuals

Feeling even more fuller now, up 3kgs since going to Bali. tan will slowly start dropping out now due to stopping the MT2 since leaving for Bali. Have noticed the skin getting a little drier so using moisturiser. Happy with the condition we've kept the body after these holidays. So up and beyond now.

━━━━━━━━━━━━━━━━━━━━━━

My Final Thoughts

Well it's been a rollercoaster of a week but that's life, nothing's meant to be easy. Even to see my supporter and sponsor get suspended. But rest assured he will continue doing what he does best and I'll continue to support and log for him.
Well we are almost half way to this build phase and now with no distractions it's time to head down arse up and smash what the coach throws at me.


So if you're looking for a coach then hit up @Asianvaper on Tele or Element and have a chat. Also find him on the forums.
Join Team Vaper for 2026 and beyond

You won't be disappointed, it's the best decision you can make. It sure was for me.

For all your Peptide and Ancillary needs please reach out to Ironclad Labs. He will have what you need, his service, prices, quality are 2nd to none. Contact him on the below.

Threema
NZJH7H3A

Telegram
@IroncladLabs


━━━━━━━━━━━━━━━━━━━━━━

Team @CladHQ

@koba
@KaneDen
@Fillo Calves
@fluffy bunny
@VigorousSteve
@roguepineapple

━━━━━━━━━━━━━━━━━━━━━━

Pics Below of This Week

Amazing and brutally honest check in. Wish you and your family peace.

 

[Trumpy]

Midweek Update

Coach: @Asianvaper
Powered by: @IronHQ

━━━━━━━━━━━━━━━━━━━━━━

About Me

Height: 183 cm

Current Weight: 94.8 kg

Age: 43

Goal: Lean Growth Phase

━━━━━━━━━━━━━━━━━━━━━━

Health & Recovery

Resting HR:
64 bpm

FBG:
4.8 - 5.1 mmol/L

Average Sleep:
7.5-8 hrs/night

Blood Pressure:
122/78 AVG

Cardio:
2 x 20 min @140 bpm

Recovery:
Recovering well from sessions

━━━━━━━━━━━━━━━━━━━━━━

Some Weekly Thoughts

So far it has been a good week. Nil changed this week in regard to training, nutrition, peds this week.

A couple of slight niggle rearing their heads again but will up the dosage from 500mcg of BPC+TB500 to 1mg of each daily..
When I can get into my masseuse get her to work on the neck and trap that's slightly tight.

Highly recommended @IronHQ for the BPC+TB500 if you haven't got onto it already.

━━━━━━━━━━━━━━━━━━━━━━

Highlights / PBs

Exercise: DB flat bench
47.5kg x 6

Exercise: 45 Degree Leg Press
200 x 12

Biggest win this update:
Hitting 47.5kg for the first time, should hopefully get to the 50s this push.

━━━━━━━━━━━━━━━━━━━━━━

Technique Focus

Exercise: Pulldowns Lats and Triceps.


More concentration on some of the form of some of the different exercises. More palm up on the different pull exercises and holding the squeeze and the curls and tri pulldowns not getting the arms too straight which could be behind the elbow getting sore.

Feeling the squeeze in the lats a lot better.
Also the by avoiding straightening the arm you can feel the muscle a lot more under tension.

━━━━━━━━━━━━━━━━━━━━━━

Focus Until Check-in

Keep getting the carbs in

If no progression on weights aim for 1 or 2 more reps

Aim to atleast try keep sleep at 7hrs

Stay healthy

━━━━━━━━━━━━━━━━━━━━━━

Huge thanks to Coach @Asianvaper and @IronHQ for the continued support.

Sponsor: @IronHQ
Threema: NZJH7H3A
Telegram: @IroncladLabs

Team @IronHQ

1. @roguepineapple
2. @VigorousSteve
3. @Fillo Calves
4. @Bigkev98
5. @Swcc
6. @koba
7. @Jenja
8. @rizzlekdizzle
9. @fluffy bunny
10. @Metal_Militia!! [NEW EF LOG COMING]



Photos & Training Videos Below

Lower trap-specific work will help tone down the upper traps, and if you Google “chin tucks for deep neck flexors” that will also help offload the superficial neck flexors.

The tennis elbow and golfer’s elbow is commonly caused by an imbalance of tension through the wrist extensors and wrist flexors. One tends to be over active and the other under active. If you have both in the same arm then it’s likely you’re doing too much volume.

These two conditions can also be affected by shoulders that sit forward. Underactive rhomboids, middle and lower traps, serratus anterior and infraspinatus, as well as overactive pec major, pec minor, lats, upper traps and levator scapulae. It’s very common in body building.

 

[Gooner_13]

Lower trap-specific work will help tone down the upper traps, and if you Google “chin tucks for deep neck flexors” that will also help offload the superficial neck flexors.

The tennis elbow and golfer’s elbow is commonly caused by an imbalance of tension through the wrist extensors and wrist flexors. One tends to be over active and the other under active. If you have both in the same arm then it’s likely you’re doing too much volume.

These two conditions can also be affected by shoulders that sit forward. Underactive rhomboids, middle and lower traps, serratus anterior and infraspinatus, as well as overactive pec major, pec minor, lats, upper traps and levator scapulae. It’s very common in body building.

Man I love your knowledge Trumpy!
I'll definitely look that up.
I've also purchased a new pillow after noticing mine definitely kinks my neck.
Vaper has also called out with my elbow some of my form I was allowing my elbows to become to straight... Since correcting that it definitely has helped the elbow a lot.

I definitely think my shoulders might be rounded... My masseuse also pointed out that I'm a lot more built up in and through the chest compared to my back that could be leading to it

Lucky the focus this build is on the Back.

 

[Oths]

Lower trap-specific work will help tone down the upper traps, and if you Google “chin tucks for deep neck flexors” that will also help offload the superficial neck flexors.

The tennis elbow and golfer’s elbow is commonly caused by an imbalance of tension through the wrist extensors and wrist flexors. One tends to be over active and the other under active. If you have both in the same arm then it’s likely you’re doing too much volume.

These two conditions can also be affected by shoulders that sit forward. Underactive rhomboids, middle and lower traps, serratus anterior and infraspinatus, as well as overactive pec major, pec minor, lats, upper traps and levator scapulae. It’s very common in body building.

Fuck love that response for the tennis elbow.
For me, i got rid of it by removing all rows/pulls/anything that gave me pain. Did 1mg bpc and tb daily. Hgh 1.5iu per day.
Alternating db curls gave me no pain, but preachers did. Did that for 1.5 weeks and it completely went away.

^ All of this whilst doing rehab work 3x per day. I can link you the rehab video i copied if needed!

Jealous of your rear delts, that side pose crazy

 

[Trumpy]

Man I love your knowledge Trumpy!
I'll definitely look that up.
I've also purchased a new pillow after noticing mine definitely kinks my neck.
Vaper has also called out with my elbow some of my form I was allowing my elbows to become to straight... Since correcting that it definitely has helped the elbow a lot.

I definitely think my shoulders might be rounded... My masseuse also pointed out that I'm a lot more built up in and through the chest compared to my back that could be leading to it

Lucky the focus this build is on the Back.

Try this before your next upper body session as a warm up. See how the elbow feels. All stretches must be gentle, not forced.

I’ve included links to my demos in each line.

Trigger ball into the pec and lat to reduce tension. Then:

• Pec stretch: 1-2 sets, 45-60 second holds, 3/10 intensity.
• Lat stretch: 1-2 sets, 45-60 second holds, 3/10 intensity.
• Chin Tucks: 1-2 sets, 12-15 reps, slow and controlled.
• Side-lying external rotations: 1-2 sets, 10 reps, slow and controlled, very light weight.
• Prone lower trap activations: 1-2 sets, 20 reps, slow and controlled. (I call these Flutters, this is a very small movement. See here, and here.)
• Upper trap stretch: 1-2 sets, 45-60 second holds, 3/10 intensity.
• Levator scap stretch: 1-2 sets, 45-60 second holds, 3/10 intensity.
• Supine serratus anterior activations: 1-2 sets, 10 reps, slow and controlled.
• Thoracic extension mobilisations: 5-10 minutes on a foam roller.

 

[koba]

Midweek Update

Coach: @Asianvaper
Powered by: @IronHQ

━━━━━━━━━━━━━━━━━━━━━━

About Me

Height: 183 cm

Current Weight: 94.8 kg

Age: 43

Goal: Lean Growth Phase

━━━━━━━━━━━━━━━━━━━━━━

Health & Recovery

Resting HR:
64 bpm

FBG:
4.8 - 5.1 mmol/L

Average Sleep:
7.5-8 hrs/night

Blood Pressure:
122/78 AVG

Cardio:
2 x 20 min @140 bpm

Recovery:
Recovering well from sessions

━━━━━━━━━━━━━━━━━━━━━━

Some Weekly Thoughts

So far it has been a good week. Nil changed this week in regard to training, nutrition, peds this week.

A couple of slight niggle rearing their heads again but will up the dosage from 500mcg of BPC+TB500 to 1mg of each daily..
When I can get into my masseuse get her to work on the neck and trap that's slightly tight.

Highly recommended @IronHQ for the BPC+TB500 if you haven't got onto it already.

━━━━━━━━━━━━━━━━━━━━━━

Highlights / PBs

Exercise: DB flat bench
47.5kg x 6

Exercise: 45 Degree Leg Press
200 x 12

Biggest win this update:
Hitting 47.5kg for the first time, should hopefully get to the 50s this push.

━━━━━━━━━━━━━━━━━━━━━━

Technique Focus

Exercise: Pulldowns Lats and Triceps.


More concentration on some of the form of some of the different exercises. More palm up on the different pull exercises and holding the squeeze and the curls and tri pulldowns not getting the arms too straight which could be behind the elbow getting sore.

Feeling the squeeze in the lats a lot better.
Also the by avoiding straightening the arm you can feel the muscle a lot more under tension.

━━━━━━━━━━━━━━━━━━━━━━

Focus Until Check-in

Keep getting the carbs in

If no progression on weights aim for 1 or 2 more reps

Aim to atleast try keep sleep at 7hrs

Stay healthy

━━━━━━━━━━━━━━━━━━━━━━

Huge thanks to Coach @Asianvaper and @IronHQ for the continued support.

Sponsor: @IronHQ
Threema: NZJH7H3A
Telegram: @IroncladLabs

Team @IronHQ

1. @roguepineapple
2. @VigorousSteve
3. @Fillo Calves
4. @Bigkev98
5. @Swcc
6. @koba
7. @Jenja
8. @rizzlekdizzle
9. @fluffy bunny
10. @Metal_Militia!! [NEW EF LOG COMING]



Photos & Training Videos Below

@Trumpy advice is super solid! Trumpy is a bio-mechical super genius exercise physiologist legend!
What cured my tennis elbow every time for me & so much so that I keep them in play with every arm workout that I do now, is one arm Dumbell wrist curls with Forearm braced flat on bench, wrist & Dumbell hanging off the bench 1 set of higher reps to failure per workout 7.5kgs for 30 odd reps is my usual go-to it's light enough for me to not need a warm-up set.
I think from looking at your physique & your form, your front delts & Triceps are taking over the movement too much, leading to added stress on the elbows & larger front delts & Triceps in comparison to your pecs.
Try this, on all of your pec movements hold your rib cage up high & proud & at the same time hold your shoulders down & back, keeping this position maintained on every single rep. Don't think about the weight thats in your hand, concentrate only on pushing the weight with your pec muscles, lowering the weight with your pec muscles, never losing tension on your pec muscles & keeping the body positioned & locked in tightly with the positioning that I've already mentioned bro.
You will need to lower the weights that you are currently using in order to do this & work your way back up with this form intact the whole time.
Now this isn't you that I'm referring to here brother, it's just an example for instance, you see that guy in the gym doing 4 plates per side on the Hammer machine press for what seems like strict reps, he is on cycle but doesn't look like anything? Like he hardly lifts. What's going on here? Phil Heath also uses 4 plates per side but this dude ain't anywhere near Phil Heath?
The answer is the dude has tought himself to lift the weight in the strongest way possible (you might not even see how he is doing this, it can take a trained eye to spot it)
The dude needs to go back & teach himself how to make lifting the weights as hard as possible on the muscles by correct body positioning & other methods of execution & using target muscle's intent only to lift the weights

 

[Trumpy]

@Trumpy advice is super solid! Trumpy is a bio-mechical super genius exercise physiologist legend!
What cured my tennis elbow every time for me & so much so that I keep them in play with every arm workout that I do now, is one arm Dumbell wrist curls with Forearm braced flat on bench, wrist & Dumbell hanging off the bench 1 set of higher reps to failure per workout 7.5kgs for 30 odd reps is my usual go-to it's light enough for me to not need a warm-up set.
I think from looking at your physique & your form, your front delts & Triceps are taking over the movement too much, leading to added stress on the elbows & larger front delts & Triceps in comparison to your pecs.
Try this, on all of your pec movements hold your rib cage up high & proud & at the same time hold your shoulders down & back, keeping this position maintained on every single rep. Don't think about the weight thats in your hand, concentrate only on pushing the weight with your pec muscles, lowering the weight with your pec muscles, never losing tension on your pec muscles & keeping the body positioned & locked in tightly with the positioning that I've already mentioned bro.
You will need to lower the weights that you are currently using in order to do this & work your way back up with this form intact the whole time.
Now this isn't you that I'm referring to here brother, it's just an example for instance, you see that guy in the gym doing 4 plates per side on the Hammer machine press for what seems like strict reps, he is on cycle but doesn't look like anything? Like he hardly lifts. What's going on here? Phil Heath also uses 4 plates per side but this dude ain't anywhere near Phil Heath?
The answer is the dude has tought himself to lift the weight in the strongest way possible (you might not even see how he is doing this, it can take a trained eye to spot it)
The dude needs to go back & teach himself how to make lifting the weights as hard as possible on the muscles by correct body positioning & other methods of execution & using target muscle's intent only to lift the weights

If he tries the routine I posted, I think he’ll be fine.

The reason I’m not suggesting wrist flexion and extension work is because he has both golfer’s and tennis elbow occurring at the same time.

This suggests it’s an issue at the shoulder, in relation to the muscles I outlined.

The elbow doesn’t work in isolation. The shoulder, scapula, and thoracic spine initiate and control much of the arm’s force, stability, and motion.

When your shoulder is dysfunctional, it can force the forearm muscles and tendons to compensate and overload.

 

[koba]

If he tries the routine I posted, I think he’ll be fine.

The reason I’m not suggesting wrist flexion and extension work is because he has both golfer’s and tennis elbow occurring at the same time.

This suggests it’s an issue at the shoulder, in relation to the muscles I outlined.

The elbow doesn’t work in isolation. The shoulder, scapula, and thoracic spine initiate and control much of the arm’s force, stability, and motion.

When your shoulder is dysfunctional, it can force the forearm muscles and tendons to compensate and overload.

@Trumpy
*When your shoulder is dysfunctional, it can force the forearm muscles and tendons to compensate and overload.

*So why not strengthen the forearm muscles so they can handle the overload also, aswell as fixing the shoulder dysfunction as you suggested brother.
There is no harm in strengthening & growing huge Forearms with only 1 set per week brother. Big Forearms make you look like a Gorrilla too! Wrist flexors are popping like pow!
I'm 50 also bro with -
- 2 right side pec tears
- Bicep tears to both sides
- Tricep tear right arm
- Lat tears both sides
- Patella tendon tears to both knees
- Full thickness tears to all structures involved with the rotator cuff both sides
So clearly I'm well experienced with injury prevention, rehabilitation & exercise mechanics ️Lets recommend for our brother the he does both!

 

[rizzlekdizzle]

pronated forearm extensions with isometric holds are great for tennis elbow

 

[koba]

pronated forearm extensions with isometric holds are great for tennis elbow

Supination work too, for the complete package dea!l

 

[Gooner_13]

Fuck love that response for the tennis elbow.
For me, i got rid of it by removing all rows/pulls/anything that gave me pain. Did 1mg bpc and tb daily. Hgh 1.5iu per day.
Alternating db curls gave me no pain, but preachers did. Did that for 1.5 weeks and it completely went away.

^ All of this whilst doing rehab work 3x per day. I can link you the rehab video i copied if needed!

Jealous of your rear delts, that side pose crazy

Thanks brother, never say no to advice. It's a part of why we are all here

 

[Gooner_13]

Try this before your next upper body session as a warm up. See how the elbow feels. All stretches must be gentle, not forced.

I’ve included links to my demos in each line.

Trigger ball into the pec and lat to reduce tension. Then:

• Pec stretch: 1-2 sets, 45-60 second holds, 3/10 intensity.
• Lat stretch: 1-2 sets, 45-60 second holds, 3/10 intensity.
• Chin Tucks: 1-2 sets, 12-15 reps, slow and controlled.
• Side-lying external rotations: 1-2 sets, 10 reps, slow and controlled, very light weight.
• Prone lower trap activations: 1-2 sets, 20 reps, slow and controlled. (I call these Flutters, this is a very small movement. See here, and here.)
• Upper trap stretch: 1-2 sets, 45-60 second holds, 3/10 intensity.
• Levator scap stretch: 1-2 sets, 45-60 second holds, 3/10 intensity.
• Supine serratus anterior activations: 1-2 sets, 10 reps, slow and controlled.
• Thoracic extension mobilisations: 5-10 minutes on a foam roller.

Thanks Trumpy!! Will definitely give this a shot, I know how many people you've helped... Legends

 

[Gooner_13]

If he tries the routine I posted, I think he’ll be fine.

The reason I’m not suggesting wrist flexion and extension work is because he has both golfer’s and tennis elbow occurring at the same time.

This suggests it’s an issue at the shoulder, in relation to the muscles I outlined.

The elbow doesn’t work in isolation. The shoulder, scapula, and thoracic spine initiate and control much of the arm’s force, stability, and motion.

When your shoulder is dysfunctional, it can force the forearm muscles and tendons to compensate and overload.

Could that also be as this my weaker shoulder as it's still plated and screwed from a serious break and dislocation of that collarbone 3 or 4 years ago? So I'd say they definitely ain't Inline and usually limits some shoulder exercises I can do

 

[Gooner_13]

@Trumpy
*When your shoulder is dysfunctional, it can force the forearm muscles and tendons to compensate and overload.

*So why not strengthen the forearm muscles so they can handle the overload also, aswell as fixing the shoulder dysfunction as you suggested brother.
There is no harm in strengthening & growing huge Forearms with only 1 set per week brother. Big Forearms make you look like a Gorrilla too! Wrist flexors are popping like pow!
I'm 50 also bro with -
- 2 right side pec tears
- Bicep tears to both sides
- Tricep tear right arm
- Lat tears both sides
- Patella tendon tears to both knees
- Full thickness tears to all structures involved with the rotator cuff both sides
So clearly I'm well experienced with injury prevention, rehabilitation & exercise mechanics ️Lets recommend for our brother the he does both!

Cheers Koba, very much appreciated

 

[Trumpy]

@Trumpy
*When your shoulder is dysfunctional, it can force the forearm muscles and tendons to compensate and overload.

*So why not strengthen the forearm muscles so they can handle the overload also, aswell as fixing the shoulder dysfunction as you suggested brother.
There is no harm in strengthening & growing huge Forearms with only 1 set per week brother. Big Forearms make you look like a Gorrilla too! Wrist flexors are popping like pow!
I'm 50 also bro with -
- 2 right side pec tears
- Bicep tears to both sides
- Tricep tear right arm
- Lat tears both sides
- Patella tendon tears to both knees
- Full thickness tears to all structures involved with the rotator cuff both sides
So clearly I'm well experienced with injury prevention, rehabilitation & exercise mechanics ️Lets recommend for our brother the he does both!

Because you don’t need to strengthen the muscles that are over active. An overloaded muscle should not be loaded further.

There absolutely is harm in doing so if the condition contraindicates loading.

I will not recommend both. I have rehabilitated many hundreds of guys out of injury and away from surgery.

The primary target is the shoulder. Once that’s addressed, we gauge progress and adjust accordingly, but we do not overload muscles already overloaded.

 

[Trumpy]

Could that also be as this my weaker shoulder as it's still plated and screwed from a serious break and dislocation of that collarbone 3 or 4 years ago? So I'd say they definitely ain't Inline and usually limits some shoulder exercises I can do

Yeah man, quite plausible.

Send me some relaxed photos of your back and side profiles. Easiest to reach me on telegram and I’ll help you from there.

Any recommendations will of course be sent to your coach as well.

 

[Gooner_13]

Yeah man, quite plausible.

Send me some relaxed photos of your back and side profiles. Easiest to reach me on telegram and I’ll help you from there.

Any recommendations will of course be sent to your coach as well.

Thanks bro
I'll get you some shots.

 

[Trumpy]

Thanks bro
I'll get you some shots.

Too easy bro.

 

[Trumpy]

pronated forearm extensions with isometric holds are great for tennis elbow

Not for this specific case.

 

[Trumpy]

Supination work too, for the complete package dea!l

Not for this specific case.

 

[Gooner_13]

LOG UPDATE

Coach: @Asianvaper
Check-in: 03/07/26

━━━━━━━━━━━━━━━━━━━━━━

Sponsors (Now Powered by)

• Ironclad @IronHQ
( Supplying my HGH and BPC+TB )

━━━━━━━━━━━━━━━━━━━━━━

Labs Used
• Raptors @Raptor Labs
• Ironclad @IronHQ
• UGLOZ

━━━━━━━━━━━━━━━━━━━━━━

PEDs
• Raptor Test E – 450mg (MWFS)
• Raptor NPP – 100mg (MWFS)
• Ironclad HGH – 5 IU (ED)
• Ironclad BPC + TB500 500mcg each (ED)
• Ironclad GHK-CU 2.5mg (ED)
• UGLOZ EQ 50mg (MWFS)
• Ironclad Reta – 500mcg weekly

━━━━━━━━━━━━━━━━━━━━━━

Supplements

AM
• Creatine 20g TD 10g NTD
• Fish Oil 3g
• Vitamin D3 + K2
• Glutamine 20g TD 10g NTD
• Citrus Bergamot 1000mg
• Taurine 5g
• NAC 1200mg
• Psyllium Husk 10g
• Methylene Blue 10mg
• Cialis 10mg TD
• Viagra 50mg TD
• Telmi 40mg

PM
• Fish Oil 3g
• Curcumin 1000mg
• Magnesium Bisglycinate 300mg
• Himalayan Salt – 6mg over the day
• Heart Smart Salt – 3mg over the day
• HGH 5iu

━━━━━━━━━━━━━━━━━━━━━━

Training Split (5 Day Rotation)

Training Intensity this week: 1-2 RIR

Mon – Pull

1. Unilateral Bench Pulldown
( Rep Range 10-15 )
→ S1: 66.3kg x 14
→ S2: 66.3kg x 13

2. Chest Supported T Bar Row
( Rep Range 5-8 TD and 7-12 BOS )
→ S1: 56.25kg x 7
→ S2: 47.5kg x 12
→ S3: 47.5kg x 11

3. Machine Low Row
( Rep Range 10-15 )
→ S1: 35kg x 14
→ S2: 33.75kg x 15
→ S3: 33.75kg x 13

4. Preacher Curl Machine
( Rep Range 10-15 )
→ S1: 57kg x 15
→ S2: 57kg x 13

5. Behind The Back Dual Cable D-Handle Curls
( Rep Range 7-12 )
→ S1: 13.6kg x 15
→ S2: 15.9kg x 14

Tues – Push

1. Flat Dumbbell Bench Press
( Rep Range 5-10 )
→ S1: 45kg x 10
→ S2: 47.5kg x 6

2. Incline Machine Press
( Rep Range 7-12 )
→ S1: 120kg x 8
→ S2: 120kg x 7
→ S3: 110kg x 10

3. Seated Cuffed Clavicular Pec Fly
( Rep Range 10-15 )
→ S1: 18.1kg x 13
→ S2: 15.9kg x 15

4. Dual Rope Push Downs
( Rep Range 15-20 )
→ S1: 47.3kg x 20
→ S2: 47.3kg x 18
→ S3: 47.3kg x 18

5. Unilateral Cuffed Cable Lateral Raises
( Rep Range 10-15 )
→ S1: 18kg x 15
→ S2: 18kg x 15

6. Seated DB lateral Raises
( Rep Range 10-15 ) (Dropped weight to correct form)
→ S1: 10kg x 15
→ S2: 10kg x 15
→ S3: 10kg x 14
→ S4: 10kg x 14


Wed – Legs

1. Seated Leg Curl
( Rep range 10-15 )
→ S1: 63kg x 14
→ S2: 63kg x 12

2. Hip Abductor
( Rep Range 10-15 )
→ S1: 65.3kg x 20
→ S2: 65.3kg x 17

3. Hack Squat
( Rep Range 5-8 )
→ S1: 40kg x 15 WS
→ S2: 80kg x 10 WS
→ S3: 105kg x 8

4. Leg Extensions
( Rep Range 10-15 )
→ S1: 97kg x 15
→ S2: 97kg x 12

5. Dumbbell Bulgarian Leg Squats
( Rep Range 10-15 )
→ S1: 25kg x 15
→ S2: 25kg x 15

Thu – Cardio
• Type: Treadmill
• Time: 20mins
• HR: 140bpm

Fri – Upper

1. Cable D-Handle Chest Press
( Rep Range 10-12 )
→ S1: 22.7kg x 15
→ S2: 24.9kg x 12
→ S3: 27.2kg x 11

2. Incline Smith Press
( Rep Range 8-12 )
→ S1: 80kg x 11
→ S2: 75kg x 12

3. Lying Tricep Rope Extension
( Rep Range 10-15 )
→ S1: 29.5kg x 15
→ S2: 29.5kg x 14

4. Neutral Grip Lat Pulldown
( Rep Range 10-12 )
→ S1: 81.3kg x 12
→ S2: 81.3kg x 12
→ S3: 83.6kg x 11

5. Wide Grip Machine Row
( Rep Range 10-15 )
→ S1: 45kg x 14
→ S2: 50kg x 12

6. Behind The Back Dual Cable D-Handle Curls
( Rep Range 7-12 )
→ S1: 15.9kg x 15
→ S2: 15.9kg x 15

7. Seated DB Lateral Raises
( Rep Range 10-15 )
→ S1: 10kg x 15
→ S2: 10kg x 16

Sat – Lower

1. Overhead Tricep Rope Extension
( Rep Range 15-20 )
→ S1: 32kg x 22 WS
→ S2: 43.3kg x 18
→ S3: 43.3kg x 16

2. Lying Leg Curl
( Rep Range 10-15 )
→ S1: 46.1kg x 14
→ S2: 48.3kg x 12

3. Hip Abductor
( Rep Range 15-20 )
→ S1: 63kg x 20
→ S2: 63kg x 18

4. 45 Degree Leg Press
( Rep Range 7-12 )
→ S1: 200kg x 12
→ S2: 190kg x 13

5. Leg Extensions
( Rep Range TS 8-10 BOS 10-12 )
→ S1: 104kg x 8
→ S2: 99.3kg x 11

Sun – Cardio
• Type: Treadmill
• Time: 20mins
• HR: 140bpm

━━━━━━━━━━━━━━━━━━━━━━

Cardio

• 2 x 20 min sessions @140bpm

━━━━━━━━━━━━━━━━━━━━━━

Steps

• Working Day – 13000

• Non Working Day - 8000

• AVG per the week - 12023


━━━━━━━━━━━━━━━━━━━━━━

Sides

• Nil

━━━━━━━━━━━━━━━━━━━━━━

Adjustments

• Nutrition – Nil

• PEDs – Nil

• Training - Nil

The 1fit app fucked me this week not allowing the coach to see most of my metrics which makes it hard to make too many adjustments.

━━━━━━━━━━━━━━━━━━━━━━

Nutrition 27-03/07/26

Training Days
2800 kcal / 210P / 400C / 40F / 30 Fibre

Non-Training Days
2290 kcal / 210P / 250C / 50F / 30 Fibre

━━━━━━━━━━━━━━━━━━━━━━

Weekly Weight

Weekly AVG.: 95.65kg (+0.80kg)
Last Week Check in weight: 95.1kg
Check-in Weight: 96.6kg

━━━━━━━━━━━━━━━━━━━━━━

Progress

I had a good week. Feeling stronger and fuller. Had a horrible morning today, trying to get the 1fit app working so I could do my weekly check-in, proved to be a distraction and definitely didn't myself in my favourite Upper of the week.
Makes it hard to make many adjustments when the coach can't see much beside the photos I was able to send him.
Also this week I've ended up getting the wife on @Raptor Labs femtest as she hadn't been feeling herself for a while we run some bloods through Imedical and it came up with below test and DHEA levels. So we will micro dose for a say 6 weeks and retest and just aim to have her in normal ranges.
Also got steak back on the menu this week like a nice rump with veg and wedges. Made up some Cajun mince and rice for lunch for the week.
Carb X has been a game changer with helping get the 400carbs in and around training too.


━━━━━━━━━━━━━━━━━━━━━━

Visually

Up another 0.8kg this week. Starting to feel fuller blown away I can still see and at 96/97kgs.
Previously before would never have abs shown unless low 80’s
The coach is a wizard.


━━━━━━━━━━━━━━━━━━━━━━

My Final Thoughts

Hopefully next week, I can get the 1fit app to work. Sometimes it feels like a week wasted when you can't get all the correct information and metrics across to the coach.
Interested to see how the low dose of test goes for the wife and see if it helps her bounce back and feel more like herself.

If anyone has any questions in regards to peps, how they work, how they should be stored, what to mix together and what not, do reach out to @IronHQ the man is a wealth of knowledge and not just a sponsor but someone to learn from.


So if you're looking for a coach then hit up @Asianvaper on Tele or Element and have a chat. Also find him on the forums.
Join Team Vaper for 2026 and beyond

You won't be disappointed, it's the best decision you can make. It sure was for me.

For all your Peptide and Ancillary needs please reach out to Ironclad Labs. He will have what you need, his service, prices, quality are 2nd to none. Contact him on the below.

Sponsor: @IronHQ
Threema: NZJH7H3A
Telegram: @IroncladLabs


━━━━━━━━━━━━━━━━━━━━━━

Team @IronHQ


1. @roguepineapple

Approved Log Post in thread 'Long Term Cycle Training Log'

Jun 13, 2026

It's good to be back!!
EF is the place to be!
EF loves having you here Champ
Looking forward to following along with your Journey!

@the_alcatraz
@abolone
@Allupfromhere
@Fillo Calves
@ChewedSleek
@gar71
@Ohdamn
@Grumpy1
@rizzlekdizzle
@Gooner_13
@MUSTANG_18
@pigsy
@Ratatata

• koba

• 
• 

2. @VigorousSteve

Approved Log Post in thread 'First Training Cycle Log'

Jun 16, 2026

Morning Legends

Weight 81.6KG

Some training pics and check-in pics below

Training
PPL Rest, Upper, Lower

Whilst Getting Leaner my training has not changed. Still progressing each and every session either adding weight or reps

GOAL: Cutting phase
As of Saturday Plan is to reverse diet and head into a big off season push-up phase where we plan to get as huge as possible maintaining good condition.

Coach @Swcc

Cardio & Steps
16K Steps Daily,
20Mins Cardio Post W/O

SLEEP:
• Duration: 6 - 6&30Hrs Daily

Nutrition & Macros
Training Days
Calories...

• VigorousSteve

• 
• 

3. @Fillo Calves

https://www.elitefitness.com/forum/...n-bodybuilding-peak-log.1517235/post-19299000

4. @Bigkev98

Approved Log Post in thread 'Test Primo Reta HGH cycle Log'

Jun 17, 2026

Welcome to log number 7!



2iu gh daily ironclad

Reta0.05ml weekly

( 1mgweekly) ironclad

Slu 20mg everyday ironclad

Test e Tuesday Thursday Sunday Saturday 0.2ml

(Bucked)

Primo e 200 Sunday Tuesday Thursday Saturday 0.25ml (bucked)

80mg telmisartan

10mg empag

5mg Bisopolol

75mcg t4

100mcg on Saturday and Sunday



Supps to many to list but most from evolve asn brand

And revive (cbum)





Log 1:

Push phase controlled:

Stats: age 27

Height 185cm

Weight: 113

Rhr: 55

Blood pressure:

Sugar: 4.7





Current macros and cals:

4300

275p

80F

630c...

• Bigkev98

• 
• 

5. @Swcc

https://www.elitefitness.com/forum/...uilding-show-log.1516121/page-2#post-19273445

6. @koba

Approved Log Thread 'Testosterone Masteron HGH Insulin Blast Cycle Log'

Feb 17, 2026

Oldskool @Thoranosaurus_flex
Sponsored by
@IronHQ

Ironclad products:
Hgh
Lantus
Novorapid flexpen

Experience:
- 35 years training,
- Qualified Personal trainer
- Bodybuilding competition prep coach
- 2nd Over 90kg Ifbb Australian National Championships
- 3rd Over 100kg Ifbb N.S.W State Championships
- 3rd Over 100kg Ifbb Australasian Championships
- 3rd Over 100kg Ifbb Australasian Championships
- Competitive Stage weight 92-103kgs
-Competitive off-season weight 114kgs 10% bodyfat

Current stats:
50 years old
185cm
99kgs

Current Focus / Fitness Goals:
Sponsored by IRONCLAD
-...

• koba
• Replies: 313
• Forum: Aussie approved vendors

• 
• 
• 

7. @Jenja

https://www.elitefitness.com/forum/...tition-cycle-log-powered-by-ironclad.1517761/

8. @Gooner_13

Approved Log Post in thread 'Growth training cycle Log'

Jun 12, 2026

LOG UPDATE

Coach: @Asianvaper
Check-in: 12/06/26

━━━━━━━━━━━━━━━━━━━━━━

Sponsors (Now Powered by)

• Ironclad @CladHQ
( Supplying my HGH and BPC+TB )

For my Growth phase and helping with my recovery.

Please reach out to the great man for all your Pep and Ancillary needs on:

Threema
NZJH7H3A

Telegram
@IroncladLabs

You won't be disappointed with the quality, communication and speed of delivery


━━━━━━━━━━━━━━━━━━━━━━

Labs Used
• Raptors @Raptor Labs
• Ironclad @CladHQ
• UGLOZ

━━━━━━━━━━━━━━━━━━━━━━

PEDs
• Raptor Test E – 400mg (MWFS)
• Ironclad...

• Gooner_13

• 
• 

9. @fluffy bunny

Approved Log Thread 'Fluffy to Ripped the Cutting Journal'

Aug 18, 2025

Hey Brothers this is my new log ill be logging for @Wolfenstein Austrix pharma for my peptides and ill be logging @Anabolic advancements for my oils.
Here is a touchdown picture for peptides. Yummy

For those that don't know my journey im 47year young daddy trying be the best i can be. I started over a year ago with my journey at 155kgs im now just under 100kgs and trying to build lean muscle

Ive just done blood work today so we starting fresh. Leessssgo

Thank you brothers for the opportunity

• fluffy bunny
• Replies: 494
• Forum: Anabolic Steroids

• 

10. @Metal_Militia11

Approved Log Thread 'Cutting Cycle Log'

Jun 21, 2026

Here we go again team! Firstly I'd like to introduce myself. Long time lurker and first time poster here. I've attempted many-a-time to get to low body fat but failed. I feel I'm in a much better position now and have hired a coach.

I've also teamed up again with the amazing boys at;

@IronHQ and @shadow labs

Main Goal

• Cut phase over the next 8 weeks
• Likely to extend beyond 8 weeks if needed
• Target: 8% body fat
• Maintain strength and lean tissue
• Improve conditioning and overall health markers

Starting Metrics

• Age: 40
• Height...

• Metal_Militia11
• Replies: 20
• Forum: Anabolic Steroids

• 

━━━━━━━━━━━━━━━━━━━━━━

Pics Below of This Week

 

[VigorousSteve]

Smashing it bro , and meals lookin proper

 

[rizzlekdizzle]

Coming along very well brother love the details!