Welcome to log number 6!
2iu gh daily ironclad
Reta0.05ml weekly
( 1mgweekly) ironclad
Slu 20mg eod 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: 111.8kg
Rhr: 55
Blood pressure: n/a
Sugar: n/a
Current macros and cals:
4300
275p
80F
630c
Week 6: : review:
So this week I did two football sessions. I did football training and my football game so I burned a lot of calories in that. I also went to tackle a guy and I believe I tore my bicep so that was a fun night at the emergency department ended up leaving because they took forever and I just got on the oxycodone tablets and I got the ultrasound today looking like a grade one here so I will be taking ironclad BPC. So yeah not the ideal situation. It’s either looking like a grade one tear by the symptoms or just a bad sprain of the bicep tendon but obviously won’t need surgery and I should be back to lifting heavy in the next week or two so I shouldn’t lose any muscle, which is good body weight hasn’t really come up just because I’ve been more active from football training but I’m really keen to try all BPC as my knees have been hurting and ankles and now my bicep from football.
Team @CladHQ
@Thoranosaurus_flex
@Dumptruck
@Bigkev98
@LH5515
@AVMetal_mulisha
@Sheshredz
@Fillo Calves
@rizzlekdizzle
@KaneDen
@VigorousSteve
@FluffyBunny
Goals:
100% tracked food every day
Bring up volume slowly on lats and hamstrings if needed and keep progressing on new program.
Steps at 10k average
9 June – Lower Body (Hamstrings / Quads / Calves)
⸻
7 June – Back / Chest / Arms
Back
Chest
Triceps
Biceps
10/6/26:
rest
11/6/26:
Leg Session – 11 June 2026
2iu gh daily ironclad
Reta0.05ml weekly
( 1mgweekly) ironclad
Slu 20mg eod 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: 111.8kg
Rhr: 55
Blood pressure: n/a
Sugar: n/a
Current macros and cals:
4300
275p
80F
630c
Week 6: : review:
So this week I did two football sessions. I did football training and my football game so I burned a lot of calories in that. I also went to tackle a guy and I believe I tore my bicep so that was a fun night at the emergency department ended up leaving because they took forever and I just got on the oxycodone tablets and I got the ultrasound today looking like a grade one here so I will be taking ironclad BPC. So yeah not the ideal situation. It’s either looking like a grade one tear by the symptoms or just a bad sprain of the bicep tendon but obviously won’t need surgery and I should be back to lifting heavy in the next week or two so I shouldn’t lose any muscle, which is good body weight hasn’t really come up just because I’ve been more active from football training but I’m really keen to try all BPC as my knees have been hurting and ankles and now my bicep from football.
Team @CladHQ
@Thoranosaurus_flex
@Dumptruck
@Bigkev98
@LH5515
@AVMetal_mulisha
@Sheshredz
@Fillo Calves
@rizzlekdizzle
@KaneDen
@VigorousSteve
@FluffyBunny
Goals:
100% tracked food every day
Bring up volume slowly on lats and hamstrings if needed and keep progressing on new program.
Steps at 10k average
9 June – Lower Body (Hamstrings / Quads / Calves)
- Lying Plate-Loaded Hamstring Curl – 3 sets
- 60kg × 10
- 60kg × 8
- 60kg × 8
- All sets ~1 RIR
- Plate-Loaded Leg Extension – 3 working sets
- 110kg × 12
- 110kg × 15
- 110kg × 12
- Strong set performance
- Nordic Hamstring Curl – 2 sets
- 8 reps
- 8 reps
- 45° Leg Press Calf Raise – 4 sets
- 180kg × 20
- 180kg × 16
- 180kg × 15
- 180kg × 15
- ~2 RIR
- Standing Tib Raise – 3 sets
- 20 reps
- 20 reps
- 20 reps
- Seated Plate-Loaded Calf Raise – 3 sets
- 70kg × 10
- 70kg × 10
- 70kg × 8
- ~1 RIR
- Reclined Plate-Loaded Hip Adduction – 3 sets
- 80kg × 15
- 80kg × 14
- 85kg × 12
- ~1 RIR
⸻
7 June – Back / Chest / Arms
Back
- Chest-Supported Overhand T-Bar Row – 4 sets
- 60kg × 12
- 60kg × 10
- 60kg × 10
- 60kg × 9
- Neutral Close-Grip Lat Pulldown – 3 sets
- 80kg × 8
- 70kg × 12
- 70kg × 11
- Straight-Arm Lat Pulldown – 3 sets
- 70kg × 10
- 70kg × 9
- 60kg × 12
Chest
- Seated Cable Fly – 3 sets
- 110kg/side × 12
- 110kg/side × 10
- 110kg/side × 10
Triceps
- V-Bar Pushdown – 3 sets
- 80kg × 13
- 80kg × 11
- 80kg × 11
Biceps
- Standing Hammer Curl – 3 sets
- 17.5kg × 15
- 17.5kg × 15
- 17.5kg × 14
10/6/26:
rest
11/6/26:
Leg Session – 11 June 2026
- Single-Leg 45° Leg Press
- 120 kg per side × 15
- 120 kg per side × 17
- Only 2 working sets
- Strong performance, especially considering AFL in-season
- Occlusion Leg Extensions
- 86.25 kg × 15
- 86.25 kg × 15
- 86.25 kg × 15
- Consistent BFR work for quad stimulus with low joint fatigue
- Lying Plate-Loaded Hamstring Curl
- 61.25 kg × 12
- 66.25 kg × 8
- 66.25 kg × 7
- ~2 RIR on all sets
- Good hamstring loading without excessive volume
- Reclined Plate-Loaded Hip Adduction
- 80 kg × 16
- 80 kg × 16
- 80 kg × 14
- Solid adductor work for AFL change-of-direction and groin resilience
- Standing Plate-Loaded Calf Raise
- 105 kg × 14
- 105 kg × 15
- 105 kg × 13
- 105 kg × 12
- ~1 RIR throughout
- Strong calf volume and intensity
