Veteran Log 16 week Summer Cut Cycle Log - closing 2025

[vanlife_gymbum]

Day 3 – Legs (Wednesday)
Health by @ZenithHealth

10 mins Stairmaster (warm-up)

Leg Extension
3×12–15 | 1×12–15 DS
Tempo 3-2-1-2

80kg ×15
80kg ×15
80kg ×12
60kg ×13 (Dropset)
40kg ×12

Plenty of fire, plenty of blood straight up.

45° Leg Press
3×6–10
Tempo 3-2-1-1

240kg ×10
240kg ×9
240kg ×7#

Dropped the weight back here with a low feet position, driving through the toes but keeping full foot contact. Full control on the descent, slowing in the hole for maximum depth. Extremely taxing even at this load—forearms pumped from gripping the handles just to keep locked in.

Smith Machine Squats
3×6–10
Tempo 3-2-1-1

80kg ×9
80kg ×9
80kg ×6

Weight felt heavy as a house at this stage. Pre-exhaustion deliberate from start to finish. Deep squats—glutes close to the floor—with feet positioned tighter and drive straight from the bottom.

Quads were toast by this point.

Standing Calf Raises
4×12–15

135kg ×15
155kg ×15
175kg ×14
175kg ×12# failure

Overall not high volume on paper, but pure havoc when paired with time under tension. Focus is all on detail now, not raw strength.

Daily Notes:

Step count: 20,522

Sleep: solid 7 hours, only a few brief wake-ups

Nutrition: macros on target, carb cycling on track (high/medium/low rotation moving as set out)

Went to take a photo postworkout but legs were full and pretty much lost the little bit of detail i had so i took one this morning for ya anyway lol.
View attachment 118143

Holy shit man that's a meaty leg!! Nice work

What's the advantage to squatting in the smith machine?

 

[Allupfromhere]

Holy shit man that's a meaty leg!! Nice work

What's the advantage to squatting in the smith machine?

If im squatting toward the end of a workout and pre exhaustion has deeply set in i feel it is safer from a stability perspective. Once your cns is pretty cooked and your legs are burning a free bar squat may require compensation from other muscles and by that stage of fatigue shit can go wrong potentially when form is sacrificed. An even safer option would be the hack squat at this point but the smith allows me mentally to feel like im still kinda squatting a barbell haha

 

[vanlife_gymbum]

If im squatting toward the end of a workout and pre exhaustion has deeply set in i feel it is safer from a stability perspective. Once your cns is pretty cooked and your legs are burning a free bar squat may require compensation from other muscles and by that stage of fatigue shit can go wrong potentially when form is sacrificed. An even safer option would be the hack squat at this point but the smith allows me mentally to feel like im still kinda squatting a barbell haha

Ah nice, thanks man. That makes good sense. I atcually was using pre-exhaustion with the hack-squat but there's not one at my new gym. I have never atcually used the Smith machine before, it's always taken at peak time and there's a few, I'll watch some videos.

 

[Allupfromhere]

Ah nice, thanks man. That makes good sense. I atcually was using pre-exhaustion with the hack-squat but there's not one at my new gym. I have never atcually used the Smith machine before, it's always taken at peak time and there's a few, I'll watch some videos.

Pre exhaustion before big press movements is the go brother, allows you more bang for your buck and safer. When i used to go staright to heavy press movements i would always just end up in the just move the weight mentality rather then connection to the specific muscle.

 

[LevButlerov]

Day 3 – Legs (Wednesday)
Health by @ZenithHealth

10 mins Stairmaster (warm-up)

Leg Extension
3×12–15 | 1×12–15 DS
Tempo 3-2-1-2

80kg ×15
80kg ×15
80kg ×12
60kg ×13 (Dropset)
40kg ×12

Plenty of fire, plenty of blood straight up.

45° Leg Press
3×6–10
Tempo 3-2-1-1

240kg ×10
240kg ×9
240kg ×7#

Dropped the weight back here with a low feet position, driving through the toes but keeping full foot contact. Full control on the descent, slowing in the hole for maximum depth. Extremely taxing even at this load—forearms pumped from gripping the handles just to keep locked in.

Smith Machine Squats
3×6–10
Tempo 3-2-1-1

80kg ×9
80kg ×9
80kg ×6

Weight felt heavy as a house at this stage. Pre-exhaustion deliberate from start to finish. Deep squats—glutes close to the floor—with feet positioned tighter and drive straight from the bottom.

Quads were toast by this point.

Standing Calf Raises
4×12–15

135kg ×15
155kg ×15
175kg ×14
175kg ×12# failure

Overall not high volume on paper, but pure havoc when paired with time under tension. Focus is all on detail now, not raw strength.

Daily Notes:

Step count: 20,522

Sleep: solid 7 hours, only a few brief wake-ups

Nutrition: macros on target, carb cycling on track (high/medium/low rotation moving as set out)

Went to take a photo postworkout but legs were full and pretty much lost the little bit of detail i had so i took one this morning for ya anyway lol.
View attachment 118143

Post workout impressive legs thick and big quads!
You put down some good macros too today.

 

[Allupfromhere]

Post workout impressive legs thick and big quads!
You put down some good macros too today.

Thanks you brother, though that photo taken this morning fasted haha. Yeah macros have been to the game plan back to a high day again today.

 

[LevButlerov]

Thanks you brother, though that photo taken this morning fasted haha. Yeah macros have been to the game plan back to a high day again today.

You look really good, true thick in the legs

 

[BigCheese2000]

Day 3 – Legs (Wednesday)
Health by @ZenithHealth

10 mins Stairmaster (warm-up)

Leg Extension
3×12–15 | 1×12–15 DS
Tempo 3-2-1-2

80kg ×15
80kg ×15
80kg ×12
60kg ×13 (Dropset)
40kg ×12

Plenty of fire, plenty of blood straight up.

45° Leg Press
3×6–10
Tempo 3-2-1-1

240kg ×10
240kg ×9
240kg ×7#

Dropped the weight back here with a low feet position, driving through the toes but keeping full foot contact. Full control on the descent, slowing in the hole for maximum depth. Extremely taxing even at this load—forearms pumped from gripping the handles just to keep locked in.

Smith Machine Squats
3×6–10
Tempo 3-2-1-1

80kg ×9
80kg ×9
80kg ×6

Weight felt heavy as a house at this stage. Pre-exhaustion deliberate from start to finish. Deep squats—glutes close to the floor—with feet positioned tighter and drive straight from the bottom.

Quads were toast by this point.

Standing Calf Raises
4×12–15

135kg ×15
155kg ×15
175kg ×14
175kg ×12# failure

Overall not high volume on paper, but pure havoc when paired with time under tension. Focus is all on detail now, not raw strength.

Daily Notes:

Step count: 20,522

Sleep: solid 7 hours, only a few brief wake-ups

Nutrition: macros on target, carb cycling on track (high/medium/low rotation moving as set out)

Went to take a photo postworkout but legs were full and pretty much lost the little bit of detail i had so i took one this morning for ya anyway lol.
View attachment 118143

Mad progress bro considering where you started

 

[Allupfromhere]

Mad progress bro considering where you started

 

[Allupfromhere]

Day 4 Rest – Thursday

Health by @ZenithHealth

Rest and recovery day – and it was welcomed. The push from the last three sessions is sitting in the body, especially with yesterday’s low-carb falling on a heavy leg day.

Today was a high-carb refeed – carbed up and feeling full again, ready to push through the next block. Protein and fats bumped slightly too to keep recovery sharp.

Steps: 20,528 in the bank
Diet: On point
Sleep: Improving steadily
Mindset: Right where it needs to be


Dinner – Hot Honey Bowl 🍽

90/10 lean beef
Avocado
Cottage cheese
Sweet potato
Chilli honey

Macros: 523 cals | 46P | 42C | 19F

 

[Allupfromhere]

Forgot to attach these lol

 

[ZenithHealth]

Broo the reta is one of my favourite things!! It was a case of perfect timing when i first got onto the glp's. @ZenithHealth was the man who i teamed up with and i havent looked back, i put my biggest changes down to reta and having @ZenithHealth answering all my question i kept harrasing him with on the daily thanks brother.
It will be the key player in this cut for sure.

Also any of the aussie fellas following along considering using glp's reach out to @ZenithHealth not only does he supply but you will learn a hell of a lot as he is always willing to help and guide you through it all! Plus the elite quality of his peps, flick through my logs if you would like to see comparisons since working with him

I feel the love brother, but don't discount yourself! you have worked extremely hard and listened to all the advice from all the knowledgable people on this forum, so kudos to you for making such amazing changes and not giving up! Massive props honestly

 

[Allupfromhere]

I feel the love brother, but don't discount yourself! you have worked extremely hard and listened to all the advice from all the knowledgable people on this forum, so kudos to you for making such amazing changes and not giving up! Massive props honestly

Team work makes the dream work bro

 

[ZenithHealth]

Team work makes the dream work bro

You know it!

 

[vanlife_gymbum]

Day 4 Rest – Thursday

Health by @ZenithHealth

Rest and recovery day – and it was welcomed. The push from the last three sessions is sitting in the body, especially with yesterday’s low-carb falling on a heavy leg day.

Today was a high-carb refeed – carbed up and feeling full again, ready to push through the next block. Protein and fats bumped slightly too to keep recovery sharp.

Steps: 20,528 in the bank
Diet: On point
Sleep: Improving steadily
Mindset: Right where it needs to be


Dinner – Hot Honey Bowl 🍽
View attachment 118292
90/10 lean beef
Avocado
Cottage cheese
Sweet potato
Chilli honey

Macros: 523 cals | 46P | 42C | 19F

Nice work man! I also took a rest day =)

Well did 20k steps also but that's about it.

 

[JimmyO187]

Day 4 Rest – Thursday

Health by @ZenithHealth

Rest and recovery day – and it was welcomed. The push from the last three sessions is sitting in the body, especially with yesterday’s low-carb falling on a heavy leg day.

Today was a high-carb refeed – carbed up and feeling full again, ready to push through the next block. Protein and fats bumped slightly too to keep recovery sharp.

Steps: 20,528 in the bank
Diet: On point
Sleep: Improving steadily
Mindset: Right where it needs to be


Dinner – Hot Honey Bowl 🍽
View attachment 118292
90/10 lean beef
Avocado
Cottage cheese
Sweet potato
Chilli honey

Macros: 523 cals | 46P | 42C | 19F

How’s the cottage cheese and mince go?

 

[Allupfromhere]

How’s the cottage cheese and mince go?

After the same chicken/mince and rice over and over any different flavour is a little exciting lol. I just swap the mingle seasonings for all my protiens and the hot honey really makes the cottage cheese enjoyable

 

[JimmyO187]

After the same chicken/mince and rice over and over any different flavour is a little exciting lol. I just swap the mingle seasonings for all my protiens and the hot honey really makes the cottage cheese enjoyable

it’s the little things aye, I use those seasonings as well but haven’t branched out from the taco one yet…I’m gonna give the cottage cheese a crack

 

[Allupfromhere]

it’s the little things aye, I use those seasonings as well but haven’t branched out from the taco one yet…I’m gonna give the cottage cheese a crack

Wont lie bro its pretty good! Haha i was exact same with the taco flavour but they have wayy better one imo

 

[vanlife_gymbum]

After the same chicken/mince and rice over and over

Is that just ground up chicken? Like run through a mincer? What's that like? Is it easy to cook?

 

[Allupfromhere]

Ahh the pic from dinner is just minced beef bro? I normally just cube up and chicken i make for meals

 

[vanlife_gymbum]

Ahh the pic from dinner is just minced beef bro? I normally just cube up and chicken i make for meals

Ah yeah sorry man, it's early haha. I call ground-beef 'mince' also.

 

[Allupfromhere]

Ah yeah sorry man, it's early haha. I call ground-beef 'mince' also.

All good brother

 

[vanlife_gymbum]

All good brother

I'm at a butcher currently and you really can get chicken mince. Does not sound appealing to me and not much fat and it's like 80% of the cost of beef if you want organic chicken. That documentary Food Inc really put me off chicken.

 

[Yuri]

Day 4 Rest – Thursday

Health by @ZenithHealth

Rest and recovery day – and it was welcomed. The push from the last three sessions is sitting in the body, especially with yesterday’s low-carb falling on a heavy leg day.

Today was a high-carb refeed – carbed up and feeling full again, ready to push through the next block. Protein and fats bumped slightly too to keep recovery sharp.

Steps: 20,528 in the bank
Diet: On point
Sleep: Improving steadily
Mindset: Right where it needs to be


Dinner – Hot Honey Bowl 🍽
View attachment 118292
90/10 lean beef
Avocado
Cottage cheese
Sweet potato
Chilli honey

Macros: 523 cals | 46P | 42C | 19F

Killer bro, this looks and sounds off its head!

Sweet and spicy is my go to, I make chilli pickle dressing with stevia blow you head off hot but still sweet and macro saving

 

[Allupfromhere]

Killer bro, this looks and sounds off its head!

Sweet and spicy is my go to, I make chilli pickle dressing with stevia blow you head off hot but still sweet and macro saving

Bro that sound fucking mint

 

[Allupfromhere]

Day 5 – Shoulders / Arms – Friday

Health by @ZenithHealth

Cable Rear Delt Fly
2x8–10 | 1x15 DS | Tempo 3-2-1-2
7.5kg x10
7.5kg x10
5kg x13 (dropset)
3.75kg x12

Seated Machine Shoulder Press
2x6–10 | 1x12–15
90kg x10
90kg x9
60kg x13

Machine Preacher Curls
2x6–10 | 1x12–15 | Tempo 3-2-1-2
40kg x8
40kg x6
20kg x12

Tricep Pressdown
2x10–12 | 1x12–15 DS | Tempo 3-2-1-1
84kg x12
84kg x10
64kg x14
42.5kg x12

Seated Side Lateral Raises
2x12–15 | 1x15–18 RP | Tempo 3-2-1-1
12.5kg x15
12.5kg x13
7.5kg x16 – 20 sec rest
7.5kg x12#

Seated Incline Dumbbell Curls
3x12–15 | Tempo 3-2-1-2
12.5kg x15
12.5kg x15
12.5kg x12#

Skullcrusher
2x6–10 | Tempo 3-2-1-1
45kg x10
45kg x8

Steps / Nutrition
20,914 steps today. Medium carb day.


This was the longest session of the week and the highest volume. Energy dropped hard this afternoon—caught me off guard—but an hour nap on the train helped reset. Likely a combination of workload, training volume, high step count, and still needing better sleep.

Big shoutout to my brother @Freki for offering to send over some dsip to see if it will help with my sleep, this kindness and support is what make Evo what it is, thank you brother . Recovery is the biggest priority now; without it, progress stalls.

Back at it tomorrow to hit hamstrings and calves hard.

Enjoy your night everyone

 

[Allupfromhere]

The wifey feeling sorry for me with my boring food haha, i dont even mind it. So she prepped some dinners for the next few night for the both of us.. happy it fits my macros too 🍽
All thrown in the oven and bam, 7 serves.

I just took the photos off her phone if anyone wants to try it lol

Chicken fajita bowls:

 

[Trenhead3cc]

You have made some serious progress since you first joined and logged bro. I see you always getting those steps in, training hard and dieting well. Skys the limit

 

[Allupfromhere]

You have made some serious progress since you first joined and logged bro. I see you always getting those steps in, training hard and dieting well. Skys the limit

Brick by brick brother

 

[bullybreed]

Day 5 – Shoulders / Arms – Friday

Health by @ZenithHealth

Cable Rear Delt Fly
2x8–10 | 1x15 DS | Tempo 3-2-1-2
7.5kg x10
7.5kg x10
5kg x13 (dropset)
3.75kg x12

Seated Machine Shoulder Press
2x6–10 | 1x12–15
90kg x10
90kg x9
60kg x13

Machine Preacher Curls
2x6–10 | 1x12–15 | Tempo 3-2-1-2
40kg x8
40kg x6
20kg x12

Tricep Pressdown
2x10–12 | 1x12–15 DS | Tempo 3-2-1-1
84kg x12
84kg x10
64kg x14
42.5kg x12

Seated Side Lateral Raises
2x12–15 | 1x15–18 RP | Tempo 3-2-1-1
12.5kg x15
12.5kg x13
7.5kg x16 – 20 sec rest
7.5kg x12#

Seated Incline Dumbbell Curls
3x12–15 | Tempo 3-2-1-2
12.5kg x15
12.5kg x15
12.5kg x12#

Skullcrusher
2x6–10 | Tempo 3-2-1-1
45kg x10
45kg x8

Steps / Nutrition
20,914 steps today. Medium carb day.


This was the longest session of the week and the highest volume. Energy dropped hard this afternoon—caught me off guard—but an hour nap on the train helped reset. Likely a combination of workload, training volume, high step count, and still needing better sleep.

Big shoutout to my brother @Freki for offering to send over some dsip to see if it will help with my sleep, this kindness and support is what make Evo what it is, thank you brother . Recovery is the biggest priority now; without it, progress stalls.

Back at it tomorrow to hit hamstrings and calves hard.

Enjoy your night everyone

45kg skull crusher is scary, i still gotta use 2 hands to pick up the DBs on the big boy side of the rack

 

[Allupfromhere]

45kg skull crusher is scary, i still gotta use 2 hands to pick up the DBs on the big boy side of the rack

My triceps are my most dominant muscle. Running these with a close grip superset is one of my favs. However running that superset at this weight at the end of this workout could be a disaster

 

[Allupfromhere]

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

 

[JimmyO187]

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

Nice brother, nice touch by adding in the tempo you’re using during the workout well controlled movements

 

[Allupfromhere]

Nice brother, nice touch by adding in the tempo you’re using during the workout well controlled movements

Thanks bro, ill see how everything is tracking after the first 4 weeks. If my strength drops off too much i might consider dropping volume back and increasing weight for the following month block to give me a better crack at the last 2 months. Just see how recovery tracks this month lol

 

[Freki]

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

Hammys going to burn tomorrow ha ha
No glute isolation exercises? Girls love a big booty too.

 

[Allupfromhere]

Hammys going to burn tomorrow ha ha
No glute isolation exercises? Girls love a big booty too.

Was gonna hit the hip extention but another fella looked like he was making love to it lol, was a good excuse to head to work
The lunges done enough damage anyway

 

[Freki]

Was gonna hit the hip extention but another fella looked like he was making love to it lol

Oh bro that gave me a scary visual, going to wipe the machines down before I use them today lol

 

[LevButlerov]

The wifey feeling sorry for me with my boring food haha, i dont even mind it. So she prepped some dinners for the next few night for the both of us.. happy it fits my macros too 🍽
All thrown in the oven and bam, 7 serves.

I just took the photos off her phone if anyone wants to try it lol

Chicken fajita bowls:

That actually looks good not boring at all!

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

Its not perfect but I think you have good volume, the walking lunges are key I wish more would do them

 

[Allupfromhere]

That actually looks good not boring at all!

Its not perfect but I think you have good volume, the walking lunges are key I wish more would do them

Thanks bro as always though feel free to throw any suggestions my way

 

[LevButlerov]

Thanks bro as always though feel free to throw any suggestions my way

EVO family support

 

[stevesmi]

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

@Allupfromhere this is a really solid workout routine. the calves are looking sick. the lying hamstring curl is A++

 

[2Thick]

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

@Allupfromhere keep up the good work champ. this all looks great. i love the hard training you are doing!

 

[Allupfromhere]

@Allupfromhere this is a really solid workout routine. the calves are looking sick. the lying hamstring curl is A++

The isometrics and the end of these sets definitely put the fire in them haha

@Allupfromhere keep up the good work champ. this all looks great. i love the hard training you are doing!

Thabk you brother, as always much appreciated

 

[bullybreed]

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

6 sets seated hamstring curls, bet you can’t walk tommorow.
Walking lunges at end of session is kinda of like self harming, lots of pain, you a brave man.
Solid workout out, i like the quad/hammy split days.

 

[Mobster]

I've dropped the Seated Hamstring Curl (machine) in preference for the much harder lying (hardest is standing)

 

[Allupfromhere]

6 sets seated hamstring curls, bet you can’t walk tommorow.
Walking lunges at end of session is kinda of like self harming, lots of pain, you a brave man.
Solid workout out, i like the quad/hammy split days.

it will be a warm welcomed rest day tomorrow been a solid first week thats for sure haha.

 

[Allupfromhere]

I've dropped the Seated Hamstring Curl (machine) in preference for the much harder lying (hardest is standing)

I run both but with different approaches, i used to run the standing curl machine but as weight increase i started feeling it in my lower back too much trying to stabilise so i swapped it out.

 

[BodyMonster34]

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

bro the leg training the best. you will get good results. lying hamstring curl is A+ @Allupfromhere

 

[ROIDDERS]

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

@Allupfromhere excellent job my man. i have a lot of respect for this. lying hamstring curls are on point

 

[Ulter]

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

@Allupfromhere I've got a lot of respect for your training. Those walking lunges are not easy. And the calf work is fantastic.

 

[ceo]

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

bros i got a lot of love for this. the walking lunges and calves is on point. @Allupfromhere strong iron volume

 

[RoySimpson]

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

@Allupfromhere solid hamstring work here!

 

[Allupfromhere]

bro the leg training the best. you will get good results. lying hamstring curl is A+ @Allupfromhere

Yeah they were burning fire at that stage thanks brother, much texan love from this Austrian

@Allupfromhere excellent job my man. i have a lot of respect for this. lying hamstring curls are on point

Gotta build the hamstrings for sure

@Allupfromhere I've got a lot of respect for your training. Those walking lunges are not easy. And the calf work is fantastic.

Haha they definitely arent easy but super effective

bros i got a lot of love for this. the walking lunges and calves is on point. @Allupfromhere strong iron volume

Thank you big bro much love

 

[Allupfromhere]

@Allupfromhere solid hamstring work here!

Thanks brother, the workout cooked them for sure haha

 

[Allupfromhere]

Day 7 – Sunday / Rest Day

Fasted numbers
BP: 121/67
BG: 5.5 mmol/L
Weight: 83.1kg

BP and BG are looking good, BG’s at the higher end but still in range.
Weight is a touch lower than I’d like after week one. Could be a few things — maybe I started the high/med/low carb cycle too early, maybe it’s just the body adjusting, or maybe I’ve slightly misjudged maintenance calories.
Funny thing is, yesterday wasn’t a huge output day — only about 15k steps and food intake was actually higher than it should’ve been. Workload’s the same, steps have always been high, and Reta dose is steady at 2.5mg weekly.
No rush to change anything yet. I’ll run it as is for another week and see what the average looks like. If more than a kilo drops again, I’ll pull the low-carb day first.
Energy’s dipped the last two afternoons too — thought it was sleep at first, but could be nutrition playing a part.
That’s week one wrapped. Hope everyone’s had a good weekend and is ready to light it up again next week

Sunday brekky: overnight oats with almond butter + blueberries, 3 eggs and a whey shake

 

[vanlife_gymbum]

Day 7 – Sunday / Rest Day

Fasted numbers
BP: 121/67
BG: 5.5 mmol/L
Weight: 83.1kg

BP and BG are looking good, BG’s at the higher end but still in range.
Weight is a touch lower than I’d like after week one. Could be a few things — maybe I started the high/med/low carb cycle too early, maybe it’s just the body adjusting, or maybe I’ve slightly misjudged maintenance calories.
Funny thing is, yesterday wasn’t a huge output day — only about 15k steps and food intake was actually higher than it should’ve been. Workload’s the same, steps have always been high, and Reta dose is steady at 2.5mg weekly.
No rush to change anything yet. I’ll run it as is for another week and see what the average looks like. If more than a kilo drops again, I’ll pull the low-carb day first.
Energy’s dipped the last two afternoons too — thought it was sleep at first, but could be nutrition playing a part.
That’s week one wrapped. Hope everyone’s had a good weekend and is ready to light it up again next week

Sunday brekky: overnight oats with almond butter + blueberries, 3 eggs and a whey shake

Pretty cool you have proper machines to measure blood pressure and stuff, have you compared the output to fitbits and watches and consumer grade stuff? I just always assumed they wouldn't be accurate so never tried.

It's really hard to figure out what's contributing what to energy levels, I've beem trying to do that too and there's too many variables and the ones you expect to have a massive affect like food and sleep don't always seem to act like you expect

 

[Allupfromhere]

Pretty cool you have proper machines to measure blood pressure and stuff, have you compared the output to fitbits and watches and consumer grade stuff? I just always assumed they wouldn't be accurate so never tried.

It's really hard to figure out what's contributing what to energy levels, I've beem trying to do that too and there's too many variables and the ones you expect to have a massive affect like food and sleep don't always seem to act like you expect

Yeah i used to run the whoop band brother but just felt the subscription wasnt worth itnin the end.

 

[Allupfromhere]

Day 7 – Sunday / Rest Day

Fasted numbers
BP: 121/67
BG: 5.5 mmol/L
Weight: 83.1kg

BP and BG are looking good, BG’s at the higher end but still in range.
Weight is a touch lower than I’d like after week one. Could be a few things — maybe I started the high/med/low carb cycle too early, maybe it’s just the body adjusting, or maybe I’ve slightly misjudged maintenance calories.
Funny thing is, yesterday wasn’t a huge output day — only about 15k steps and food intake was actually higher than it should’ve been. Workload’s the same, steps have always been high, and Reta dose is steady at 2.5mg weekly.
No rush to change anything yet. I’ll run it as is for another week and see what the average looks like. If more than a kilo drops again, I’ll pull the low-carb day first.
Energy’s dipped the last two afternoons too — thought it was sleep at first, but could be nutrition playing a part.
That’s week one wrapped. Hope everyone’s had a good weekend and is ready to light it up again next week

Sunday brekky: overnight oats with almond butter + blueberries, 3 eggs and a whey shake

Hey @LevButlerov cant you share you opinion on this if you have time please brother

 

[LevButlerov]

Day 7 – Sunday / Rest Day

Fasted numbers
BP: 121/67
BG: 5.5 mmol/L
Weight: 83.1kg

BP and BG are looking good, BG’s at the higher end but still in range.
Weight is a touch lower than I’d like after week one. Could be a few things — maybe I started the high/med/low carb cycle too early, maybe it’s just the body adjusting, or maybe I’ve slightly misjudged maintenance calories.
Funny thing is, yesterday wasn’t a huge output day — only about 15k steps and food intake was actually higher than it should’ve been. Workload’s the same, steps have always been high, and Reta dose is steady at 2.5mg weekly.
No rush to change anything yet. I’ll run it as is for another week and see what the average looks like. If more than a kilo drops again, I’ll pull the low-carb day first.
Energy’s dipped the last two afternoons too — thought it was sleep at first, but could be nutrition playing a part.
That’s week one wrapped. Hope everyone’s had a good weekend and is ready to light it up again next week

Sunday brekky: overnight oats with almond butter + blueberries, 3 eggs and a whey shake

BP and BG look fine, both sitting in a good range. Weight sliding down after week one isn’t a bad sign yet, could just be the body adjusting to the new plan. The carb cycling might have kicked in a little early, so giving it another week will show if that’s the case. Energy dips in the afternoons could be from food timing or total intake, worth watching how meals are spaced out. No need to change things yet, let another week of data come through before tweaking. Breakfast setup is spot on and easy to keep consistent. Though I would add a bit more eggs to it @Allupfromhere

 

[Allupfromhere]

BP and BG look fine, both sitting in a good range. Weight sliding down after week one isn’t a bad sign yet, could just be the body adjusting to the new plan. The carb cycling might have kicked in a little early, so giving it another week will show if that’s the case. Energy dips in the afternoons could be from food timing or total intake, worth watching how meals are spaced out. No need to change things yet, let another week of data come through before tweaking. Breakfast setup is spot on and easy to keep consistent. Though I would add a bit more eggs to it @Allupfromhere

Perfect i was thinking rolling it out as is for another week also. Glad to here im on the right track, thanks heaps for your time a reply brother.. adding more eggs is easy, done deal

 

[LevButlerov]

Perfect i was thinking rolling it out as is for another week also. Glad to here im on the right track, thanks heaps for your time a reply brother.. adding more eggs is easy, done deal

You have to go week by week to feel how it's going always then we mod it.

 

[FluffyBunny]

i love what your doing here brother! love the meal prep showing how its done and the strategy in training looks solid im following you brother lesssgooo!

 

[Allupfromhere]

i love what your doing here brother! love the meal prep showing how its done and the strategy in training looks solid im following you brother lesssgooo!

Thank you hugely brother i hope the log is worth the follow

 

[ZenithHealth]

Have to agree with @LevButlerov, I wouldnt worry about the weightloss in the first week, sometimes the body needs to adjust to a routine / diet, I often find that weightloss can come in waves, see how you go next week and adjust accordingly from there

 

[Allupfromhere]

Have to agree with @LevButlerov, I wouldnt worry about the weightloss in the first week, sometimes the body needs to adjust to a routine / diet, I often find that weightloss can come in waves, see how you go next week and adjust accordingly from there

Definitely feel this is the play see how it all looks next Sunday

 

[bullybreed]

Day 7 – Sunday / Rest Day

Fasted numbers
BP: 121/67
BG: 5.5 mmol/L
Weight: 83.1kg

BP and BG are looking good, BG’s at the higher end but still in range.
Weight is a touch lower than I’d like after week one. Could be a few things — maybe I started the high/med/low carb cycle too early, maybe it’s just the body adjusting, or maybe I’ve slightly misjudged maintenance calories.
Funny thing is, yesterday wasn’t a huge output day — only about 15k steps and food intake was actually higher than it should’ve been. Workload’s the same, steps have always been high, and Reta dose is steady at 2.5mg weekly.
No rush to change anything yet. I’ll run it as is for another week and see what the average looks like. If more than a kilo drops again, I’ll pull the low-carb day first.
Energy’s dipped the last two afternoons too — thought it was sleep at first, but could be nutrition playing a part.
That’s week one wrapped. Hope everyone’s had a good weekend and is ready to light it up again next week

Sunday brekky: overnight oats with almond butter + blueberries, 3 eggs and a whey shake

BP is mint, is that first take?

 

[Allupfromhere]

BP is mint, is that first take?

Nah second was 127/64 i think on the first take

 

[Wheelhouse87]

Youre smashing it brother. Keep up the hard work

 

[Allupfromhere]

Youre smashing it brother. Keep up the hard work

Broo always a happy time for me when a brother drops in to send a little fire
How you going bro? You back smashing it again? Hopefully the aftermath of the holiday bug is finally gone for you bro

 

[Ulter]

Yeah they were burning fire at that stage thanks brother, much texan love from this Austrian

Gotta build the hamstrings for sure

Haha they definitely arent easy but super effective

Thank you big bro much love

EVO family respect

 

[ceo]

Yeah they were burning fire at that stage thanks brother, much texan love from this Austrian

Gotta build the hamstrings for sure

Haha they definitely arent easy but super effective

Thank you big bro much love

bros keep throwing that iron

 

[ROIDDERS]

Yeah they were burning fire at that stage thanks brother, much texan love from this Austrian

Gotta build the hamstrings for sure

Haha they definitely arent easy but super effective

Thank you big bro much love

keep the hard work going. throw that iron down!

 

[ZenithHealth]

Nah second was 127/64 i think on the first take

Your BP is 127/64 on the first take, with the amount of gear you are on? Haha that is impressive mate

 

[Allupfromhere]

Your BP is 127/64 on the first take, with the amount of gear you are on? Haha that is impressive mate

Its funny a lot of people are surprised at how well my blood pressure maintains even when on cycle. Im not sure why it is so good, i am super active though 150k+ steps as a weekly average and i dont really eat anything shit or processed. Dont get me wrong its not like a never move off line but its normally planned.
I guess i can only put it down to diet and lifestyle
At one stage though my machine was just bunk lol but evetime i see my doc its always in ideal range and have had it taken at the chemist soon after i did it at home and both results were in the cross hairs.

 

[kcates]

Thanks for the kind words brother, just working hard to always improving the Aussie scene.

I am not an Aussie but getting to know some of you Aussies on here from y'alls post y'all got a great scene going on over there. I really want to say y'all are great people over there and u are but I don't want to say that like it's specific to Aussies. I think there is great people in all cultures and I also believe this forum is being the best of all cultures together. Meeting so many great people in EVO family of peeps!

 

[Pigsy]

Nice to meet others from around the world

 

[Allupfromhere]

I am not an Aussie but getting to know some of you Aussies on here from y'alls post y'all got a great scene going on over there. I really want to say y'all are great people over there and u are but I don't want to say that like it's specific to Aussies. I think there is great people in all cultures and I also believe this forum is being the best of all cultures together. Meeting so many great people in EVO family of peeps!

There good people everywhere across this planet for sure brother. We are very fortunate that we are apart of a community here at evo with such a huge amalgamation of supportive and encouraging members
As for us aussies @Pigsy is one pf the best of us. Supporting all the boys and members of evo. He's like our captain here on evo much love big pigs

 

[Pigsy]

There good people everywhere across this planet for sure brother. We are very fortunate that we are apart of a community here at evo with such a huge amalgamation of supportive and encouraging members
As for us aussies @Pigsy is one pf the best of us. Supporting all the boys and members of evo. He's like our captain here on evo much love big pigs

Much love for you to brother, we've all joined EVO family, in the end.. All for the same reason, to become better than we where, mentally and physically.

 

[Tiger Salman Khan]

Day 7 – Sunday / Rest Day

Fasted numbers
BP: 121/67
BG: 5.5 mmol/L
Weight: 83.1kg

BP and BG are looking good, BG’s at the higher end but still in range.
Weight is a touch lower than I’d like after week one. Could be a few things — maybe I started the high/med/low carb cycle too early, maybe it’s just the body adjusting, or maybe I’ve slightly misjudged maintenance calories.
Funny thing is, yesterday wasn’t a huge output day — only about 15k steps and food intake was actually higher than it should’ve been. Workload’s the same, steps have always been high, and Reta dose is steady at 2.5mg weekly.
No rush to change anything yet. I’ll run it as is for another week and see what the average looks like. If more than a kilo drops again, I’ll pull the low-carb day first.
Energy’s dipped the last two afternoons too — thought it was sleep at first, but could be nutrition playing a part.
That’s week one wrapped. Hope everyone’s had a good weekend and is ready to light it up again next week

Sunday brekky: overnight oats with almond butter + blueberries, 3 eggs and a whey shake

@Allupfromhere Legit work so far bro....keep progressing.......

 

[Allupfromhere]

@Allupfromhere Legit work so far bro....keep progressing.......

Will do brother, thank you

 

[LevButlerov]

Have to agree with @LevButlerov, I wouldnt worry about the weightloss in the first week, sometimes the body needs to adjust to a routine / diet, I often find that weightloss can come in waves, see how you go next week and adjust accordingly from there

Takes time for sure

 

[Allupfromhere]

Takes time for sure

Also brother, had a full blood panel done this morning and immunoassy for e2. Will also be running lcms e2 testing later this week also for an educational comparison for e2 levels on eq. Qas reading through your eq mega thread this morning and was very interested. Hopefully both test comparisons can contribute for research purposes

 

[LevButlerov]

Also brother, had a full blood panel done this morning and immunoassy for e2. Will also be running lcms e2 testing later this week also for an educational comparison for e2 levels on eq. Qas reading through your eq mega thread this morning and was very interested. Hopefully both test comparisons can contribute for research purposes

cant wait to see the bloods

 

[Allupfromhere]

cant wait to see the bloods

Me too, hopefully they're still good

 

[LevButlerov]

Me too, hopefully they're still good

it's good I bet

 

[ballin2504]

Day 6 – Hamstrings/Calves
Health by @ZenithHealth
10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
60kg x13
60kg x12
60kg x12
40kg x15 Drop
30kg x15 Drop
20kg x10##

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
80kg x12
80kg x11
80kg x8


Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x11 - 10s
45kg x10 - 10s
45kg x9 - 7s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
20kg x12
20kg x11


Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
165kg x11
165kg x12
165kg x10
105kg x17##


I added some extra notes to this update as i have a few questions about my focus through different exercises. This is just my train of thought though, is it perfect? I doubt it but i wanted to give people following along a more transparent view of how i approach things.

Will update the rest of the day tonight. Enjoy you weekend legends.

@Allupfromhere looks like a pretty good leg day. Push some pretty good weight also but you was definitely feeling it. Had one hell of a pump.

 

[Allupfromhere]

@Allupfromhere looks like a pretty good leg day. Push some pretty good weight also but you was definitely feeling it. Had one hell of a pump.

Was a solid session for sure brother

 

[Allupfromhere]

Day 8 – Monday | Chest / Triceps
Health by @ZenithHealth
Powered by @R&Dpharma

Training

Machine Pec Deck
3×12–15 | Tempo 3-2-1-2
71kg ×13
71kg ×12
71kg ×8

Incline Barbell Bench Press
2×6–8, 1×10–12
90kg ×6
90kg ×6
60kg ×13
+10kg on working sets. Dropped the weight too far on the burnout set.

Hammer Strength Seated Press
2×8–12, 1×12–15 (RP) | Tempo 3-2-1-2
100kg ×9
100kg ×9
50kg ×15 → 20s rest → 50kg ×16

Seated Cable Decline Fly
3×12–15 | Tempo 3-2-1-2
15kg ×12
15kg ×12
10kg ×13

Seated Plate-Loaded Dips
3×8–12 | Tempo 3-2-1-2
90kg ×11
90kg ×9
90kg ×9
+10kg on all sets.

Superset — Skullcrusher / Close Grip Bench
3×6–10 | Tempo 3-2-1-2
45kg ×9 / ×8
45kg ×9 / ×7
45kg ×8 / ×6
Completely wrecked here, drop in reps from last week.

Week 2 underway. Keeping everything steady to get a clearer gauge of progress. Bigger drop in weight than expected at –3.5kg, but enjoying the early definition showing through. Session wasn’t 100% — late night definitely played a part.

Big Announcement
Excited to share that I’ve officially teamed up with our gold-standard supplier, the heavy hitters @R&Dpharma. The crew have kindly offered to support and sponsor my final cut and closing log for 2025.
I’ve always had massive respect for how they operate as a lab — quality speaks for itself and is already well recognised. Honestly a privilege to represent them and showcase their products. They’re gold for a reason, Huge thanks to the team for the backing

Daily Stats
Steps: 21,350
Macros: ~90% on point. Protein a touch low, fats a little higher. Medium carb today rolling into low carb tomorrow.
Hope everyone’s week kicks off strong

 

[Freki]

Bigger drop in weight than expected at –3.5kg, but enjoying the early definition showing through.

Stay the course , trust the process, get peeled

I’ve officially teamed up with our gold-standard supplier, the heavy hitters @R&Dpharma.

Congrats @R&Dpharma and @Allupfromhere , thats a great collab

 

[Allupfromhere]

Imedical has to be running 24/7 lol. Had bloods pulled yesterday and results back this morning. Everything looking pretty good considering, e2 is lower but may not be accurate will be doing lcms e2 testing this week also for comparisons and education purposes. Still waiting on gh results as expected, they take a little longer.

 

[Allupfromhere]

Stay the course , trust the process, get peeled


Congrats @R&Dpharma and @Allupfromhere , thats a great collab

Thank you brother, im very excited

 

[bullybreed]

Imedical has to be running 24/7 lol. Had bloods pulled yesterday and results back this morning. Everything looking pretty good considering, e2 is lower but may not be accurate will be doing lcms e2 testing this week also for comparisons and education purposes. Still waiting on gh results as expected, they take a little longer.

Those numbers all look really good hey?

 

[Allupfromhere]

Those numbers all look really good hey?

Yeah im happy with them, hdl/ldl took a beating from then 10 weeks on tren. But even still they're not that bad only just out.
Interesting to see any difference in e2 results with the lcms testing.

 

[Freki]

Yeah im happy with them, hdl/ldl took a beating from then 10 weeks on tren. But even still they're not that bad only just out.
Interesting to see any difference in e2 results with the lcms testing.

E2 60?
Should be lower on lcms as well,
Also probably why 3.5kg drop.
LCMS going to be very interstate bro

 

[LevButlerov]

Day 8 – Monday | Chest / Triceps
Health by @ZenithHealth
Powered by @R&Dpharma

Training

Machine Pec Deck
3×12–15 | Tempo 3-2-1-2
71kg ×13
71kg ×12
71kg ×8

Incline Barbell Bench Press
2×6–8, 1×10–12
90kg ×6
90kg ×6
60kg ×13
+10kg on working sets. Dropped the weight too far on the burnout set.

Hammer Strength Seated Press
2×8–12, 1×12–15 (RP) | Tempo 3-2-1-2
100kg ×9
100kg ×9
50kg ×15 → 20s rest → 50kg ×16

Seated Cable Decline Fly
3×12–15 | Tempo 3-2-1-2
15kg ×12
15kg ×12
10kg ×13

Seated Plate-Loaded Dips
3×8–12 | Tempo 3-2-1-2
90kg ×11
90kg ×9
90kg ×9
+10kg on all sets.

Superset — Skullcrusher / Close Grip Bench
3×6–10 | Tempo 3-2-1-2
45kg ×9 / ×8
45kg ×9 / ×7
45kg ×8 / ×6
Completely wrecked here, drop in reps from last week.

Week 2 underway. Keeping everything steady to get a clearer gauge of progress. Bigger drop in weight than expected at –3.5kg, but enjoying the early definition showing through. Session wasn’t 100% — late night definitely played a part.

Big Announcement
Excited to share that I’ve officially teamed up with our gold-standard supplier, the heavy hitters @R&Dpharma. The crew have kindly offered to support and sponsor my final cut and closing log for 2025.
I’ve always had massive respect for how they operate as a lab — quality speaks for itself and is already well recognised. Honestly a privilege to represent them and showcase their products. They’re gold for a reason, Huge thanks to the team for the backing

Daily Stats
Steps: 21,350
Macros: ~90% on point. Protein a touch low, fats a little higher. Medium carb today rolling into low carb tomorrow.
Hope everyone’s week kicks off strong

Strong chest session with clear progress. You added weight on the main presses and still kept reps in a solid range. The drop off on the burnout set just shows fatigue from the late night but overall strength held up well. Rest pause presses and dip numbers prove you are holding muscle even with the 3.5 kilo cut. The sponsorship is a big step and well deserved after the work you have been putting in. Stay on top of protein and the sharper look is going to keep coming. @Allupfromhere and happy to see you going to work with @R&Dpharma TEAM R&D is amazing!

 

[LevButlerov]

Imedical has to be running 24/7 lol. Had bloods pulled yesterday and results back this morning. Everything looking pretty good considering, e2 is lower but may not be accurate will be doing lcms e2 testing this week also for comparisons and education purposes. Still waiting on gh results as expected, they take a little longer.

Your bloods are GTG Imo clean

 

[Allupfromhere]

E2 60?
Should be lower on lcms as well,
Also probably why 3.5kg drop.
LCMS going to be very interstate bro

Well thats a green light to bump up the test ill get the lcms tests done and make a move after that

 

[Allupfromhere]

Strong chest session with clear progress. You added weight on the main presses and still kept reps in a solid range. The drop off on the burnout set just shows fatigue from the late night but overall strength held up well. Rest pause presses and dip numbers prove you are holding muscle even with the 3.5 kilo cut. The sponsorship is a big step and well deserved after the work you have been putting in. Stay on top of protein and the sharper look is going to keep coming. @Allupfromhere and happy to see you going to work with @R&Dpharma TEAM R&D is amazing!

Awesome brother thank you. Things are moving in the right direction then

Your bloods are GTG Imo clean

Im happy with the results

 

[LevButlerov]

Awesome brother thank you. Things are moving in the right direction then

Very much in the right direction