LOG UPDATE
Coach: @Asianvaper
Check-in: 26/06/26
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Sponsors (Now Powered by)
• Ironclad
@IronHQ
( Supplying my HGH and BPC+TB )
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Labs Used
• Raptors
@Raptor Labs
• Ironclad
@IronHQ
• UGLOZ
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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
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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
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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
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Cardio
• 2 x 20 min sessions @140bpm
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Steps
• Working Day – 13000
• Non Working Day - 8000
• AVG per the week - 13543
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Sides
• Nil
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Adjustments
• Nutrition – Nil
• PEDs – Nil
• Training - Nil
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Nutrition 20-26/06/26
Training Days
2800 kcal / 210P / 400C / 40F / 30 Fibre
Non-Training Days
2290 kcal / 210P / 250C / 50F / 30 Fibre
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Weekly Weight
Weekly AVG.: 94.85kg
Last Week Check in weight: 95
Check-in Weight: 95.1
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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.
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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.
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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
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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]
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Pics Below of This Week
Please Scroll Down to See Forums Below 
