Veteran Log 16 week Summer Cut Cycle Log - closing 2025

[stevesmi]

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

i give you a lot of credit! very strong training on this. the steps are also outstanding @Allupfromhere

 

[Ulter]

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

i like hte updates. the daily stats is cool. 21K steps is impressive @Allupfromhere

 

[Mobster]

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

Good update

 

[Allupfromhere]

i give you a lot of credit! very strong training on this. the steps are also outstanding @Allupfromhere

Thanks @stevesmi really trying to put everything i have into finishing the year strong.

 

[Allupfromhere]

i like hte updates. the daily stats is cool. 21K steps is impressive @Allupfromhere

Thank brother, really want this log to have some depth to it

 

[Allupfromhere]

Good update

Cheers big @Mobster

 

[stevesmi]

Thanks @stevesmi really trying to put everything i have into finishing the year strong.

Push it

 

[BodyMonster34]

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

bro this a good one. the training on point @Allupfromhere let hit this one and up volume more

 

[ceo]

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

@Allupfromhere bros solid training. the daily stats is 100% legit. you keep things updated beautifully

 

[2Thick]

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

@Allupfromhere the daily stats are on point. the steps are also looking good! keep up the good work

 

[ROIDDERS]

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

@Allupfromhere seated plate loaded dips. and super sets skullcrushers are on point. that is the way to push it

 

[Allupfromhere]

bro this a good one. the training on point @Allupfromhere let hit this one and up volume more

For sure brother thanks

 

[Allupfromhere]

@Allupfromhere bros solid training. the daily stats is 100% legit. you keep things updated beautifully

Thanks big man, glad you are enjoying the layout of the log

 

[Allupfromhere]

@Allupfromhere the daily stats are on point. the steps are also looking good! keep up the good work

Thank you bro! Im lucky my field of work helps with the big step count

 

[Allupfromhere]

@Allupfromhere seated plate loaded dips. and super sets skullcrushers are on point. that is the way to push it

Super set skull crushers are my fav for sure

 

[Allupfromhere]

Day 9 – Tuesday – Back / Biceps

Health by @ZenithHealth
Powered by @R&Dpharma


---

Training

10 mins stairmaster warm-up
Had to kick things off with a little cardio to fire it up – didn’t wake up the best.

Neutral Grip Pull-Ups —
3 sets to near failure | Tempo 3-2-1-1
BW ×10
BW ×8
BW ×5

Chest Supported Row —
2×6–10 | 1×12–15 burnout | Tempo 3-2-1-1
150kg ×10
150kg ×8
120kg ×13
Pushed more weight and reps, felt really good this morning.

Single Arm High Row (plate loaded) —
3×8–12 each side | Tempo 3-2-1-1
50kg ×10
50kg ×10
50kg ×9
Still feels nice and heavy under control.

Straight Arm Rope Pulldown —
2–3×12–15 | Tempo 2-1-2-2
25kg ×13
25kg ×14
25kg ×12

Hammer Strength Ground Base Shrugs —
3×12–15
160kg ×16
170kg ×15
180kg ×12
Each set felt better – 180 is the weight for next week.

Bayesian Curls —
3×8–12 | Tempo 3-2-1-1
13.5kg ×13
13.5kg ×10
13.5kg ×8 (failure)

Dumbbell Hammer Curls —
2×10–12 | Tempo 2-1-1-1
15kg ×12
15kg ×10

A little different from last week – took me a bit to get going. Left out the intensifiers (dropsets/rest pauses) but still managed some progression with weight.

Sleep was a touch short again, but quality is improving. Making it a priority to get to bed earlier tonight.


---

Daily Stats
Steps: 24,145
Macros: A little higher on carbs than planned, but with a big day at work and high steps I’m not worried – more of a medium than a low day. Fats and protein were on point.

Post work out meal included

Quads and calves tomorrow – enjoy your day everyone

 

[LevButlerov]

Day 9 – Tuesday – Back / Biceps

Health by @ZenithHealth
Powered by @R&Dpharma


---

Training

10 mins stairmaster warm-up
Had to kick things off with a little cardio to fire it up – didn’t wake up the best.

Neutral Grip Pull-Ups —
3 sets to near failure | Tempo 3-2-1-1
BW ×10
BW ×8
BW ×5

Chest Supported Row —
2×6–10 | 1×12–15 burnout | Tempo 3-2-1-1
150kg ×10
150kg ×8
120kg ×13
Pushed more weight and reps, felt really good this morning.

Single Arm High Row (plate loaded) —
3×8–12 each side | Tempo 3-2-1-1
50kg ×10
50kg ×10
50kg ×9
Still feels nice and heavy under control.

Straight Arm Rope Pulldown —
2–3×12–15 | Tempo 2-1-2-2
25kg ×13
25kg ×14
25kg ×12

Hammer Strength Ground Base Shrugs —
3×12–15
160kg ×16
170kg ×15
180kg ×12
Each set felt better – 180 is the weight for next week.

Bayesian Curls —
3×8–12 | Tempo 3-2-1-1
13.5kg ×13
13.5kg ×10
13.5kg ×8 (failure)

Dumbbell Hammer Curls —
2×10–12 | Tempo 2-1-1-1
15kg ×12
15kg ×10

A little different from last week – took me a bit to get going. Left out the intensifiers (dropsets/rest pauses) but still managed some progression with weight.

Sleep was a touch short again, but quality is improving. Making it a priority to get to bed earlier tonight.


---

Daily Stats
Steps: 24,145
Macros: A little higher on carbs than planned, but with a big day at work and high steps I’m not worried – more of a medium than a low day. Fats and protein were on point.

Post work out meal included

Quads and calves tomorrow – enjoy your day everyone

solid pull session, even without intensifiers you still pushed progression and handled good weight. pull ups and rows set the tone, then the high rows and rope pulldowns locked in more volume under control tempo. shrugs kept building as the sets went on and curls finished the arms with a nice balance of bayesian stretch and hammer density.
steps were huge and carbs a bit higher fits right with that workload, so no issue there. sleep creeping up in quality will pay off once you nail consistency, good call making it priority tonight. quads and calves tomorrow will round out the week strong. @Allupfromhere

 

[BodyMonster34]

For sure brother thanks

bro you the best.

 

[ceo]

Thanks big man, glad you are enjoying the layout of the log

bros you are a true champion

 

[Pigsy]

bros you are a true champion

He sure is

 

[Allupfromhere]

He sure is

Cheers Big Pigs

 

[2G2B]

Hey EVO here — my final log for 2025: the summer cut.

You fucking animal you.

I feel like the logging and info being provided here is way out of my depth but impressive to see how the pros do it

Find myself constantly going back through your old logs so have to at least try keep up with the one I'm here for.

 

[Allupfromhere]

You fucking animal you.

I feel like the logging and info being provided here is way out of my depth but impressive to see how the pros do it

Find myself constantly going back through your old logs so have to at least try keep up with the one I'm here for.

Haha i appreciate the kind words brother but i am the furthest from a pro just an average joe trying to make a change.

I hope the logs can help in any way

 

[Allupfromhere]

solid pull session, even without intensifiers you still pushed progression and handled good weight. pull ups and rows set the tone, then the high rows and rope pulldowns locked in more volume under control tempo. shrugs kept building as the sets went on and curls finished the arms with a nice balance of bayesian stretch and hammer density.
steps were huge and carbs a bit higher fits right with that workload, so no issue there. sleep creeping up in quality will pay off once you nail consistency, good call making it priority tonight. quads and calves tomorrow will round out the week strong. @Allupfromhere

Thanks @LevButlerov we continue to push then

 

[bullybreed]

Day 9 – Tuesday – Back / Biceps

Health by @ZenithHealth
Powered by @R&Dpharma


---

Training

10 mins stairmaster warm-up
Had to kick things off with a little cardio to fire it up – didn’t wake up the best.

Neutral Grip Pull-Ups —
3 sets to near failure | Tempo 3-2-1-1
BW ×10
BW ×8
BW ×5

Chest Supported Row —
2×6–10 | 1×12–15 burnout | Tempo 3-2-1-1
150kg ×10
150kg ×8
120kg ×13
Pushed more weight and reps, felt really good this morning.

Single Arm High Row (plate loaded) —
3×8–12 each side | Tempo 3-2-1-1
50kg ×10
50kg ×10
50kg ×9
Still feels nice and heavy under control.

Straight Arm Rope Pulldown —
2–3×12–15 | Tempo 2-1-2-2
25kg ×13
25kg ×14
25kg ×12

Hammer Strength Ground Base Shrugs —
3×12–15
160kg ×16
170kg ×15
180kg ×12
Each set felt better – 180 is the weight for next week.

Bayesian Curls —
3×8–12 | Tempo 3-2-1-1
13.5kg ×13
13.5kg ×10
13.5kg ×8 (failure)

Dumbbell Hammer Curls —
2×10–12 | Tempo 2-1-1-1
15kg ×12
15kg ×10

A little different from last week – took me a bit to get going. Left out the intensifiers (dropsets/rest pauses) but still managed some progression with weight.

Sleep was a touch short again, but quality is improving. Making it a priority to get to bed earlier tonight.


---

Daily Stats
Steps: 24,145
Macros: A little higher on carbs than planned, but with a big day at work and high steps I’m not worried – more of a medium than a low day. Fats and protein were on point.

Post work out meal included

Quads and calves tomorrow – enjoy your day everyone

The tempo on the pull ups is brutal, should get heaps of pump?

Whats the meal? Is it muesli?

 

[Allupfromhere]

The tempo on the pull ups is brutal, should get heaps of pump?

Whats the meal? Is it muesli?

Heaps of pain the first set i felt really good, started to gas a little on the second. The third set kinda resembled when your car breaks down and stops working its always a nice flex in the mirror though with the temporary extra width lol.

 

[Allupfromhere]

Whats the meal? Is it muesli?

Sorry missed this part. Overnight oats
60g Steel cut oats
50g blueberries
20g almond butter
200ml almond milk
And a little reece's cal free maple syrup.
Slam down a wpi shake and its a solid post workout meal

 

[Ulter]

Thank brother, really want this log to have some depth to it

we believe in you

 

[ROIDDERS]

Super set skull crushers are my fav for sure

EVO family respect

 

[Noah Wixx]

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

Congratulations on the team up brother you definitely earned it and deserve it

 

[2Thick]

Thank you bro! Im lucky my field of work helps with the big step count

yeah that does help

 

[Allupfromhere]

Day 10 – Quads / Calves – Demolition Day

Health by @ZenithHealth
Powered by @R&Dpharma

5–7 mins stairmaster / mobility warm-up


---

Training

Leg Extension
3×12–15 | Tempo 3-2-1-2
80kg ×13
80kg ×12
80kg ×11 (double drop set)
60kg ×11
40kg ×9

Smith Machine Squat (high bar, close stance)
3×6–10 | Tempo 3-1-1-1
100kg ×8
120kg ×8
130kg ×6
Final set will be working weight next week for this rep range.

Heel-Elevated Bulgarian Split Squat
2×10–12 (each leg) | Tempo 3-2-1-1
12kg (each hand) ×12
12kg (each hand) ×10RL / 9LL
Sickening, no pain no gain.

Leg Press (feet low & narrow)
3×12–15 | Tempo 3-1-1-1
220kg ×13
220kg ×12
220kg ×11 (failure)

Walking Lunges
2×20 steps (10 each leg) | Short stride – controlled stretch
15kg ×10
15kg ×8
Game over by this stage.


---

Calves

Standing Calf Raise
4×10–12 | Tempo 2-1-1-2
165kg ×12
165kg ×12
165kg ×12
165kg ×11


---

Notes

Best night’s sleep in 2 months — woke up fresh and hungry to train.
Pure demolition on quads, left feeling sick but fully satisfied.

Knees felt a little dry (likely low E2) — LCMS tests tomorrow.

Every day the drive builds. Every week, the standard rises.
Push harder, dig deeper, get just that little bit better than last time.

First day pinning the goods from @R&Dpharma as just as expected, pure silk.

---

Daily Stats
Steps: 25,507
Macros: Dialed in (high-carb day, all targets met)
Sleep: 7 hours (only 1 wake-up)

 

[25homes]

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

Great update right here. Good work

 

[ZenithHealth]

Day 10 – Quads / Calves – Demolition Day

Health by @ZenithHealth
Powered by @R&Dpharma

5–7 mins stairmaster / mobility warm-up


---

Training

Leg Extension
3×12–15 | Tempo 3-2-1-2
80kg ×13
80kg ×12
80kg ×11 (double drop set)
60kg ×11
40kg ×9

Smith Machine Squat (high bar, close stance)
3×6–10 | Tempo 3-1-1-1
100kg ×8
120kg ×8
130kg ×6
Final set will be working weight next week for this rep range.

Heel-Elevated Bulgarian Split Squat
2×10–12 (each leg) | Tempo 3-2-1-1
12kg (each hand) ×12
12kg (each hand) ×10RL / 9LL
Sickening, no pain no gain.

Leg Press (feet low & narrow)
3×12–15 | Tempo 3-1-1-1
220kg ×13
220kg ×12
220kg ×11 (failure)

Walking Lunges
2×20 steps (10 each leg) | Short stride – controlled stretch
15kg ×10
15kg ×8
Game over by this stage.


---

Calves

Standing Calf Raise
4×10–12 | Tempo 2-1-1-2
165kg ×12
165kg ×12
165kg ×12
165kg ×11


---

Notes

Best night’s sleep in 2 months — woke up fresh and hungry to train.
Pure demolition on quads, left feeling sick but fully satisfied.

Knees felt a little dry (likely low E2) — LCMS tests tomorrow.

Every day the drive builds. Every week, the standard rises.
Push harder, dig deeper, get just that little bit better than last time.

First day pinning the goods from @R&Dpharma as just as expected, pure silk.

---

Daily Stats
Steps: 25,507
Macros: Dialed in (high-carb day, all targets met)
Sleep: 7 hours (only 1 wake-up)

Glad to hear your sleep is back, sleep is so important for training, especially on a calorie deficit

 

[LevButlerov]

Thanks @LevButlerov we continue to push then

Push it hard

 

[LevButlerov]

Day 10 – Quads / Calves – Demolition Day

Health by @ZenithHealth
Powered by @R&Dpharma

5–7 mins stairmaster / mobility warm-up


---

Training

Leg Extension
3×12–15 | Tempo 3-2-1-2
80kg ×13
80kg ×12
80kg ×11 (double drop set)
60kg ×11
40kg ×9

Smith Machine Squat (high bar, close stance)
3×6–10 | Tempo 3-1-1-1
100kg ×8
120kg ×8
130kg ×6
Final set will be working weight next week for this rep range.

Heel-Elevated Bulgarian Split Squat
2×10–12 (each leg) | Tempo 3-2-1-1
12kg (each hand) ×12
12kg (each hand) ×10RL / 9LL
Sickening, no pain no gain.

Leg Press (feet low & narrow)
3×12–15 | Tempo 3-1-1-1
220kg ×13
220kg ×12
220kg ×11 (failure)

Walking Lunges
2×20 steps (10 each leg) | Short stride – controlled stretch
15kg ×10
15kg ×8
Game over by this stage.


---

Calves

Standing Calf Raise
4×10–12 | Tempo 2-1-1-2
165kg ×12
165kg ×12
165kg ×12
165kg ×11


---

Notes

Best night’s sleep in 2 months — woke up fresh and hungry to train.
Pure demolition on quads, left feeling sick but fully satisfied.

Knees felt a little dry (likely low E2) — LCMS tests tomorrow.

Every day the drive builds. Every week, the standard rises.
Push harder, dig deeper, get just that little bit better than last time.

First day pinning the goods from @R&Dpharma as just as expected, pure silk.

---

Daily Stats
Steps: 25,507
Macros: Dialed in (high-carb day, all targets met)
Sleep: 7 hours (only 1 wake-up)

Sleep clearly paid off, that whole session was locked in with controlled tempos and good depth. Smith squats and Bulgarians back to back are brutal, no wonder quads were blown by lunges. Calves hit hard with consistent 12s at 165kg too, balance across the lower body is on point. Food and steps tied it all together, you’re stacking recovery and output right where they need to be. @Allupfromhere and Team R&D @R&Dpharma is TOP team! amazing gear!

 

[Allupfromhere]

Congratulations on the team up brother you definitely earned it and deserve it

Thank you brother much appreciated, im looking foward to representing the team @R&Dpharma

 

[Allupfromhere]

Glad to hear your sleep is back, sleep is so important for training, especially on a calorie deficit

Its a big relief i must say

 

[Allupfromhere]

Sleep clearly paid off, that whole session was locked in with controlled tempos and good depth. Smith squats and Bulgarians back to back are brutal, no wonder quads were blown by lunges. Calves hit hard with consistent 12s at 165kg too, balance across the lower body is on point. Food and steps tied it all together, you’re stacking recovery and output right where they need to be. @Allupfromhere and Team R&D @R&Dpharma is TOP team! amazing gear!

Was a big session but, one you leave knowing you left everything in the gym

 

[Noah Wixx]

Thank you brother much appreciated, im looking foward to representing the team @R&Dpharma

Absolutely they picked a good one to represent them

 

[Allupfromhere]

Absolutely they picked a good one to represent them

Much love and respect brother thank you

 

[LevButlerov]

Was a big session but, one you leave knowing you left everything in the gym

Big session and strong pump

 

[Allupfromhere]

Day 11 – Thursday | Rest Day

Health by @ZenithHealth
Powered by @R&Dpharma

Another solid night’s sleep in the bank — well needed. Quads were already sore the following day and step count was kept a little lower, not by much but I was mindful of not overdoing it.

Macros were right where they needed to be and recovery feels like it’s improving as the days go on. Joints however are feeling a bit dry. I’ve been running BPC/TB from @ZenithHealth and can only really put it down to my crushed E2.

Had every intention of pulling LCMS testing today to get a true reading at such a low range. The other week when libido dropped hard, I cut out all AI as I’d already lowered my test dose to 500 mg from the previous cycle. That was about 4 weeks back — the same time I started 400 mg weekly EQ. I noticed the dry joints roughly 2 weeks after starting the current protocol (500 test / 400 EQ).

At week 3 (start of this log), I bumped test back up to 750 mg weekly and pulled bloods a week after — results showed E2 below 60 pmol/L, basically crushed. Instead of re-testing too soon after, I’m thinking it’s smarter to wait another couple weeks to let the 750 test dose stabilize more before running bloods again. Thoughts on this @LevButlerov?

Anyway, hope everyone’s smashing it. Shoulders and arms session up next.

Lunch and dinner from yesterday attached as well

 

[LevButlerov]

Day 11 – Thursday | Rest Day

Health by @ZenithHealth
Powered by @R&Dpharma

Another solid night’s sleep in the bank — well needed. Quads were already sore the following day and step count was kept a little lower, not by much but I was mindful of not overdoing it.

Macros were right where they needed to be and recovery feels like it’s improving as the days go on. Joints however are feeling a bit dry. I’ve been running BPC/TB from @ZenithHealth and can only really put it down to my crushed E2.

Had every intention of pulling LCMS testing today to get a true reading at such a low range. The other week when libido dropped hard, I cut out all AI as I’d already lowered my test dose to 500 mg from the previous cycle. That was about 4 weeks back — the same time I started 400 mg weekly EQ. I noticed the dry joints roughly 2 weeks after starting the current protocol (500 test / 400 EQ).

At week 3 (start of this log), I bumped test back up to 750 mg weekly and pulled bloods a week after — results showed E2 below 60 pmol/L, basically crushed. Instead of re-testing too soon after, I’m thinking it’s smarter to wait another couple weeks to let the 750 test dose stabilize more before running bloods again. Thoughts on this @LevButlerov?

Anyway, hope everyone’s smashing it. Shoulders and arms session up next.

Lunch and dinner from yesterday attached as well

Dry joints line up with that low E2, especially with equipoise in the mix since it can lower aromatization for some. Bumping test back to 750 should bring estrogen up, but you’re right to give it a couple weeks to stabilize before pulling fresh labs. No point chasing numbers too early and overcorrecting. In the meantime, keep recovery solid and let the compounds level out so you get a clear picture when you test again. @Allupfromhere I would go slow in this situation.

 

[Allupfromhere]

Dry joints line up with that low E2, especially with equipoise in the mix since it can lower aromatization for some. Bumping test back to 750 should bring estrogen up, but you’re right to give it a couple weeks to stabilize before pulling fresh labs. No point chasing numbers too early and overcorrecting. In the meantime, keep recovery solid and let the compounds level out so you get a clear picture when you test again. @Allupfromhere I would go slow in this situation.

Perfect bro sounds good

 

[bullybreed]

Dry joints line up with that low E2, especially with equipoise in the mix since it can lower aromatization for some. Bumping test back to 750 should bring estrogen up, but you’re right to give it a couple weeks to stabilize before pulling fresh labs. No point chasing numbers too early and overcorrecting. In the meantime, keep recovery solid and let the compounds level out so you get a clear picture when you test again. @Allupfromhere I would go slow in this situation.

So what’s the perfect range for e2 when on cycle?
How long before you start to get gyno with high e2? Like in fight club Robert Paulson style?
How long till you get joint damage and depression with low e2?
Or is it case by case?

 

[bullybreed]

Sleep clearly paid off, that whole session was locked in with controlled tempos and good depth. Smith squats and Bulgarians back to back are brutal, no wonder quads were blown by lunges. Calves hit hard with consistent 12s at 165kg too, balance across the lower body is on point. Food and steps tied it all together, you’re stacking recovery and output right where they need to be. @Allupfromhere and Team R&D @R&Dpharma is TOP team! amazing gear!

Feeling sick means you done it right!
Got me inspired for legs session this morning.
165kg calf raise is crazy!

 

[LevButlerov]

Feeling sick means you done it right!
Got me inspired for legs session this morning.
165kg calf raise is crazy!

big and thick on 165

 

[Freki]

Every day the drive builds. Every week, the standard rises.
Push harder, dig deeper, get just that little bit better than last time.

I need this on a T shirt

 

[Freki]

Day 11 – Thursday | Rest Day

Health by @ZenithHealth
Powered by @R&Dpharma

Another solid night’s sleep in the bank — well needed. Quads were already sore the following day and step count was kept a little lower, not by much but I was mindful of not overdoing it.

Macros were right where they needed to be and recovery feels like it’s improving as the days go on. Joints however are feeling a bit dry. I’ve been running BPC/TB from @ZenithHealth and can only really put it down to my crushed E2.

Had every intention of pulling LCMS testing today to get a true reading at such a low range. The other week when libido dropped hard, I cut out all AI as I’d already lowered my test dose to 500 mg from the previous cycle. That was about 4 weeks back — the same time I started 400 mg weekly EQ. I noticed the dry joints roughly 2 weeks after starting the current protocol (500 test / 400 EQ).

At week 3 (start of this log), I bumped test back up to 750 mg weekly and pulled bloods a week after — results showed E2 below 60 pmol/L, basically crushed. Instead of re-testing too soon after, I’m thinking it’s smarter to wait another couple weeks to let the 750 test dose stabilize more before running bloods again. Thoughts on this @LevButlerov?

Anyway, hope everyone’s smashing it. Shoulders and arms session up next.

Lunch and dinner from yesterday attached as well

Personally in hindsight i wish I had cut the EQ back as well as bumping the test. The EQ needs like 10 weeks for peak serum levels, so even with the increased test dose at the same time there is more and more EQ being added.

 

[LevButlerov]

I need this on a T shirt

we should get some

 

[bullybreed]

I need this on a T shirt

While you over there have a look in the counterfeit t shirt racks, i’m sure you could find it amongst them all.

 

[Allupfromhere]

So what’s the perfect range for e2 when on cycle?
How long before you start to get gyno with high e2? Like in fight club Robert Paulson style?
How long till you get joint damage and depression with low e2?
Or is it case by case?

I dont feel there is a specific perfect range for e2 when on cycle. Your body will try to reach homeostasis and this may be achieved at a higher then recommended range in some cases. Males still benifit well from e2 and is a necessity for a magnitude of different processes.
Gyno is definitely individually based, i have had my e2 at 270pmol with free test levels above 3k and was at a much higher bf% with no sign of gyno.
Then at a much lower bf% and e2 at 190pmol
and slightly increased progesterone, boom.

I have felt the negative influence on my joints relatively fast, the drop in libido even faster, yet still enjoy intamacy and no problems getting the hammer to work. Im just not thinking about sex 95% of the time like usual lol. And yet still no depression or anxiety.

These are just my personal experiences as thay is all i can go off, i dont have the qualifications to give any advice out side of whay i have said.

Got me inspired for legs session this morning.
165kg calf raise is crazy!

Haha calves are strong my friend, a cheeky calf shot for ya while im waiting for a haircut

 

[Allupfromhere]

big and thick on 165

Wish i was hig and thick next year though will be 12 months of militant structure to put on as much quality tissues as possible... just need to figure out how to do it

 

[Allupfromhere]

Personally in hindsight i wish I had cut the EQ back as well as bumping the test. The EQ needs like 10 weeks for peak serum levels, so even with the increased test dose at the same time there is more and more EQ being added.

Are trying to tell me to send it straight back to the 1 gram gorilla test club?

 

[Freki]

Are trying to tell me to send it straight back to the 1 gram gorilla test club?

YES lol or drop EQ 25%
So you had 500 test and upped it 50% to 750
But EQ with its ex long half life assuming its at 50- 60% serum lvls after 4 weeks, then my thought is you haven't really solved the problem.

LCMS is sort of pointless at the moment if you already know your e2 is crashed.

The other point is if E2 goes to high you can just bump the EQ a little bit as your responding to it real quick.

 

[Allupfromhere]

YES lol or drop EQ 25%
So you had 500 test and upped it 50% to 750
But EQ with its ex long half life assuming its at 50- 60% serum lvls after 4 weeks, then my thought is you haven't really solved the problem.

LCMS is sort of pointless at the moment if you already know your e2 is crashed.

The other point is if E2 goes to high you can just bump the EQ a little bit as your responding to it real quick.

Question for ya then, do you feel the rate that eq ester takes to fully saturate correlates with its ability to influence e2? Im curious as i have had effects on e2 almost straight away and at this rate if it was to continue to develop as the ester takes to saturate then ideally by week 10 it will be lights out for e2 with no return in my situation lol. Or does this influence take effect at the adolescent stages of the compounds use and stabilises before peak serum is reached? I remember having a similar conversation about this recently, may have been with @willipede from memory. Sorry if it wasnt brother haha

 

[stevesmi]

Day 11 – Thursday | Rest Day

Health by @ZenithHealth
Powered by @R&Dpharma

Another solid night’s sleep in the bank — well needed. Quads were already sore the following day and step count was kept a little lower, not by much but I was mindful of not overdoing it.

Macros were right where they needed to be and recovery feels like it’s improving as the days go on. Joints however are feeling a bit dry. I’ve been running BPC/TB from @ZenithHealth and can only really put it down to my crushed E2.

Had every intention of pulling LCMS testing today to get a true reading at such a low range. The other week when libido dropped hard, I cut out all AI as I’d already lowered my test dose to 500 mg from the previous cycle. That was about 4 weeks back — the same time I started 400 mg weekly EQ. I noticed the dry joints roughly 2 weeks after starting the current protocol (500 test / 400 EQ).

At week 3 (start of this log), I bumped test back up to 750 mg weekly and pulled bloods a week after — results showed E2 below 60 pmol/L, basically crushed. Instead of re-testing too soon after, I’m thinking it’s smarter to wait another couple weeks to let the 750 test dose stabilize more before running bloods again. Thoughts on this @LevButlerov?

Anyway, hope everyone’s smashing it. Shoulders and arms session up next.

Lunch and dinner from yesterday attached as well

Keep up the good work, man. This is looking good. @Allupfromhere I love to see hard work like this.

 

[Freki]

Question for ya then, do you feel the rate that eq ester takes to fully saturate correlates with its ability to influence e2? Im curious as i have had effects on e2 almost straight away and at this rate if it was to continue to develop as the ester takes to saturates then ideally by week 10 it will be lights out for e2 in my situation lol. Or does this influence take effect at the adolescent stages of the compounds use and stabilises before peak serum is reached? I remember having a similar conversation about this recently, may have been with @willipede from memory. Sorry if it wasnt brother haha

I can only go on what I experienced and prefece by saying we are all individual. Like you I aromatise a stupid amount. Like you I felt it straight away after 2 weeks from memory Like e2 was non existent at 4 weeks i was 40pmol E2. Doubled test amount and E2 still got worse. By the end ofc10 weeks I thought i had bursitis in both Shoulders but thinking now it was mainly the chronic low e2 dry joints. That's including 100mg Deca a week.
I do agree with Lev go slow as I'm sure you do. But seeing you responding to the EQ so quick id rather be trying to bring the E2 down instead of trying to raise it.
Would be very interested in others opinions

 

[Allupfromhere]

I can only go on what I experienced and prefece by saying we are all individual. Like you I aromatise a stupid amount. Like you I felt it straight away after 2 weeks from memory Like e2 was non existent at 4 weeks i was 40pmol E2. Doubled test amount and E2 still got worse. By the end ofc10 weeks I thought i had bursitis in both Shoulders but thinking now it was mainly the chronic low e2 dry joints. That's including 100mg Deca a week.
I do agree with Lev go slow as I'm sure you do. But seeing you responding to the EQ so quick id rather be trying to bring the E2 down instead of trying to raise it.
Would be very interested in others opinions

Yeah wow this could be a bumpier road then expected.... foward we must continue though haha.

 

[bullybreed]

I dont feel there is a specific perfect range for e2 when on cycle. Your body will try to reach homeostasis and this may be achieved at a higher then recommended range in some cases. Males still benifit well from e2 and is a necessity for a magnitude of different processes.
Gyno is definitely individually based, i have had my e2 at 270pmol with free test levels above 3k and was at a much higher bf% with no sign of gyno.
Then at a much lower bf% and e2 at 190pmol
and slightly increased progesterone, boom.

I have felt the negative influence on my joints relatively fast, the drop in libido even faster, yet still enjoy intamacy and no problems getting the hammer to work. Im just not thinking about sex 95% of the time like usual lol. And yet still no depression or anxiety.

These are just my personal experiences as thay is all i can go off, i dont have the qualifications to give any advice out side of whay i have said.

Haha calves are strong my friend, a cheeky calf shot for ya while im waiting for a haircut

My god, waiting for a haircut-
That pump looks like you just did a thousand calf raises!

 

[Allupfromhere]

My god, waiting for a haircut-
That pump looks like you just did a thousand calf raises!

Calves a strong from carrying all the previous fat around for so long haha

 

[bullybreed]

Calves a strong from carrying all the previous fat around for so long haha

Well whatever it is it’s worked mate.

 

[Allupfromhere]

Well whatever it is it’s worked mate.

haha thanks brother

 

[LevButlerov]

Wish i was hig and thick next year though will be 12 months of militant structure to put on as much quality tissues as possible... just need to figure out how to do it

Clean chicken and rice and heavy training

 

[Mobster]

I'm supposed to be doing less steps and still did 3000+ more than my target lol

 

[Allupfromhere]

I'm supposed to be doing less steps and still did 3000+ more than my target lol

Hahaha sometimes just gets away from us brother

 

[willipede]

Question for ya then, do you feel the rate that eq ester takes to fully saturate correlates with its ability to influence e2? Im curious as i have had effects on e2 almost straight away and at this rate if it was to continue to develop as the ester takes to saturate then ideally by week 10 it will be lights out for e2 with no return in my situation lol. Or does this influence take effect at the adolescent stages of the compounds use and stabilises before peak serum is reached? I remember having a similar conversation about this recently, may have been with @willipede from memory. Sorry if it wasnt brother haha

Yeah EQ metabolites can come into play quite quickly having effects on e2 well before it's reached peak serum levels.

I had issues, ran way too much id only start at 100-200 EQ, 500-600 Test if i was too ever even use it again.

 

[BodyMonster34]

Day 11 – Thursday | Rest Day

Health by @ZenithHealth
Powered by @R&Dpharma

Another solid night’s sleep in the bank — well needed. Quads were already sore the following day and step count was kept a little lower, not by much but I was mindful of not overdoing it.

Macros were right where they needed to be and recovery feels like it’s improving as the days go on. Joints however are feeling a bit dry. I’ve been running BPC/TB from @ZenithHealth and can only really put it down to my crushed E2.

Had every intention of pulling LCMS testing today to get a true reading at such a low range. The other week when libido dropped hard, I cut out all AI as I’d already lowered my test dose to 500 mg from the previous cycle. That was about 4 weeks back — the same time I started 400 mg weekly EQ. I noticed the dry joints roughly 2 weeks after starting the current protocol (500 test / 400 EQ).

At week 3 (start of this log), I bumped test back up to 750 mg weekly and pulled bloods a week after — results showed E2 below 60 pmol/L, basically crushed. Instead of re-testing too soon after, I’m thinking it’s smarter to wait another couple weeks to let the 750 test dose stabilize more before running bloods again. Thoughts on this @LevButlerov?

Anyway, hope everyone’s smashing it. Shoulders and arms session up next.

Lunch and dinner from yesterday attached as well

bro the food look good! @Allupfromhere want to see you smash tren and red meat though. that would be the next level

 

[2Thick]

Day 11 – Thursday | Rest Day

Health by @ZenithHealth
Powered by @R&Dpharma

Another solid night’s sleep in the bank — well needed. Quads were already sore the following day and step count was kept a little lower, not by much but I was mindful of not overdoing it.

Macros were right where they needed to be and recovery feels like it’s improving as the days go on. Joints however are feeling a bit dry. I’ve been running BPC/TB from @ZenithHealth and can only really put it down to my crushed E2.

Had every intention of pulling LCMS testing today to get a true reading at such a low range. The other week when libido dropped hard, I cut out all AI as I’d already lowered my test dose to 500 mg from the previous cycle. That was about 4 weeks back — the same time I started 400 mg weekly EQ. I noticed the dry joints roughly 2 weeks after starting the current protocol (500 test / 400 EQ).

At week 3 (start of this log), I bumped test back up to 750 mg weekly and pulled bloods a week after — results showed E2 below 60 pmol/L, basically crushed. Instead of re-testing too soon after, I’m thinking it’s smarter to wait another couple weeks to let the 750 test dose stabilize more before running bloods again. Thoughts on this @LevButlerov?

Anyway, hope everyone’s smashing it. Shoulders and arms session up next.

Lunch and dinner from yesterday attached as well

keep up the good work man! i love the training you are doing. gotta keep that estrogen balanced @Allupfromhere

 

[ballin2504]

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

@alluofromhere great training update man looks like you’re doing awesome with the food also way to get over 21,000 steps in you can’t beat that

 

[Ulter]

Day 11 – Thursday | Rest Day

Health by @ZenithHealth
Powered by @R&Dpharma

Another solid night’s sleep in the bank — well needed. Quads were already sore the following day and step count was kept a little lower, not by much but I was mindful of not overdoing it.

Macros were right where they needed to be and recovery feels like it’s improving as the days go on. Joints however are feeling a bit dry. I’ve been running BPC/TB from @ZenithHealth and can only really put it down to my crushed E2.

Had every intention of pulling LCMS testing today to get a true reading at such a low range. The other week when libido dropped hard, I cut out all AI as I’d already lowered my test dose to 500 mg from the previous cycle. That was about 4 weeks back — the same time I started 400 mg weekly EQ. I noticed the dry joints roughly 2 weeks after starting the current protocol (500 test / 400 EQ).

At week 3 (start of this log), I bumped test back up to 750 mg weekly and pulled bloods a week after — results showed E2 below 60 pmol/L, basically crushed. Instead of re-testing too soon after, I’m thinking it’s smarter to wait another couple weeks to let the 750 test dose stabilize more before running bloods again. Thoughts on this @LevButlerov?

Anyway, hope everyone’s smashing it. Shoulders and arms session up next.

Lunch and dinner from yesterday attached as well

@Allupfromhere great job man. i'm glad you are getting solid sleep. that is crucial for recovery

 

[ROIDDERS]

Day 11 – Thursday | Rest Day

Health by @ZenithHealth
Powered by @R&Dpharma

Another solid night’s sleep in the bank — well needed. Quads were already sore the following day and step count was kept a little lower, not by much but I was mindful of not overdoing it.

Macros were right where they needed to be and recovery feels like it’s improving as the days go on. Joints however are feeling a bit dry. I’ve been running BPC/TB from @ZenithHealth and can only really put it down to my crushed E2.

Had every intention of pulling LCMS testing today to get a true reading at such a low range. The other week when libido dropped hard, I cut out all AI as I’d already lowered my test dose to 500 mg from the previous cycle. That was about 4 weeks back — the same time I started 400 mg weekly EQ. I noticed the dry joints roughly 2 weeks after starting the current protocol (500 test / 400 EQ).

At week 3 (start of this log), I bumped test back up to 750 mg weekly and pulled bloods a week after — results showed E2 below 60 pmol/L, basically crushed. Instead of re-testing too soon after, I’m thinking it’s smarter to wait another couple weeks to let the 750 test dose stabilize more before running bloods again. Thoughts on this @LevButlerov?

Anyway, hope everyone’s smashing it. Shoulders and arms session up next.

Lunch and dinner from yesterday attached as well

this is a good job. @Allupfromhere keep up the good work. we love the hard work you are doing

 

[ceo]

Day 11 – Thursday | Rest Day

Health by @ZenithHealth
Powered by @R&Dpharma

Another solid night’s sleep in the bank — well needed. Quads were already sore the following day and step count was kept a little lower, not by much but I was mindful of not overdoing it.

Macros were right where they needed to be and recovery feels like it’s improving as the days go on. Joints however are feeling a bit dry. I’ve been running BPC/TB from @ZenithHealth and can only really put it down to my crushed E2.

Had every intention of pulling LCMS testing today to get a true reading at such a low range. The other week when libido dropped hard, I cut out all AI as I’d already lowered my test dose to 500 mg from the previous cycle. That was about 4 weeks back — the same time I started 400 mg weekly EQ. I noticed the dry joints roughly 2 weeks after starting the current protocol (500 test / 400 EQ).

At week 3 (start of this log), I bumped test back up to 750 mg weekly and pulled bloods a week after — results showed E2 below 60 pmol/L, basically crushed. Instead of re-testing too soon after, I’m thinking it’s smarter to wait another couple weeks to let the 750 test dose stabilize more before running bloods again. Thoughts on this @LevButlerov?

Anyway, hope everyone’s smashing it. Shoulders and arms session up next.

Lunch and dinner from yesterday attached as well

bros you looking sweet! good work on the hardcore training. i love how you pushing things @Allupfromhere

 

[Allupfromhere]

Yeah EQ metabolites can come into play quite quickly having effects on e2 well before it's reached peak serum levels.

I had issues, ran way too much id only start at 100-200 EQ, 500-600 Test if i was too ever even use it again.

Yeah similar ratios to what ive moved to now. Ill give it another 3 weeks and run bloods again to see.

 

[Allupfromhere]

bro the food look good! @Allupfromhere want to see you smash tren and red meat though. that would be the next level

Dont worry big man the rren will make a comeback towards the end

keep up the good work man! i love the training you are doing. gotta keep that estrogen balanced @Allupfromhere

Thanks brother for sure trying to get e2 balanced

@alluofromhere great training update man looks like you’re doing awesome with the food also way to get over 21,000 steps in you can’t beat that

Your legend bro thank you

@Allupfromhere great job man. i'm glad you are getting solid sleep. that is crucial for recovery

Sleep is improving everyday now

bros you looking sweet! good work on the hardcore training. i love how you pushing things @Allupfromhere

Your a weapon brother

 

[Allupfromhere]

Day 12 – Friday – Shoulders / Arms

Health by @ZenithHealth
Powered by @R&Dpharma


Training

Cable Rear Delt Fly
2×12–15, 1×12–15DS | Tempo 3-2-1-2
7.5kg ×13
7.5kg ×12
5kg ×13 → 3.75kg ×12 (dropset)

Dumbbell Shoulder Press
2×6–10, 1×12–15
32.5kg ×8
32.5kg ×6
27.5kg ×13

Machine Preacher Curl
2×6–10, 1×12–15 | Tempo 3-2-1-2
40kg ×10
40kg ×9
20kg ×15
More reps here tonight

Tricep Pressdown
2×10–12, 1×12–15DS | Tempo 3-2-1-1
84kg ×12
84kg ×10
64kg ×14 → 42.5kg ×12 (dropset)

Seated Side Lateral Raise
3×12–15, 1×15–18RP | Tempo 3-2-1-1
12.5kg ×15
12.5kg ×13
12.5kg ×12
7.5kg ×16 → 20s rest → 7.5kg ×12
Added another working set tonight

Bayesian Cable Curl
3×12–15 | Tempo 3-2-1-2
13.5kg ×15
13.5kg ×14
13.5kg ×12
Slight increase with 1kg rubber plates added each side

Skullcrusher
2×6–10 | Tempo 3-2-1-1
45kg ×10
45kg ×8


Big session tonight with plenty of volume through delts and arms. Energy was solid and the pump hit early, carrying right through to the end. Strength is holding steady with some small increases — especially on curls with the added plates. Joints are feeling alright after the added workload, just need to stay on top of recovery.

 

[BodyMonster34]

Dont worry big man the rren will make a comeback towards the end

Thanks brother for sure trying to get e2 balanced

Your legend bro thank you

Sleep is improving everyday now

Your a weapon brother

bro i need tren

 

[bullybreed]

Day 12 – Friday – Shoulders / Arms

Health by @ZenithHealth
Powered by @R&Dpharma


Training

Cable Rear Delt Fly
2×12–15, 1×12–15DS | Tempo 3-2-1-2
7.5kg ×13
7.5kg ×12
5kg ×13 → 3.75kg ×12 (dropset)

Dumbbell Shoulder Press
2×6–10, 1×12–15
32.5kg ×8
32.5kg ×6
27.5kg ×13

Machine Preacher Curl
2×6–10, 1×12–15 | Tempo 3-2-1-2
40kg ×10
40kg ×9
20kg ×15
More reps here tonight

Tricep Pressdown
2×10–12, 1×12–15DS | Tempo 3-2-1-1
84kg ×12
84kg ×10
64kg ×14 → 42.5kg ×12 (dropset)

Seated Side Lateral Raise
3×12–15, 1×15–18RP | Tempo 3-2-1-1
12.5kg ×15
12.5kg ×13
12.5kg ×12
7.5kg ×16 → 20s rest → 7.5kg ×12
Added another working set tonight

Bayesian Cable Curl
3×12–15 | Tempo 3-2-1-2
13.5kg ×15
13.5kg ×14
13.5kg ×12
Slight increase with 1kg rubber plates added each side

Skullcrusher
2×6–10 | Tempo 3-2-1-1
45kg ×10
45kg ×8


Big session tonight with plenty of volume through delts and arms. Energy was solid and the pump hit early, carrying right through to the end. Strength is holding steady with some small increases — especially on curls with the added plates. Joints are feeling alright after the added workload, just need to stay on top of recovery.

How are you setting up for cable rear delt fly? Like standing and cables crossed over?
I did db inc bench rear delts fly last session and didn’t get could feeling of working rear delts so looking for substitute.

 

[LevButlerov]

Day 12 – Friday – Shoulders / Arms

Health by @ZenithHealth
Powered by @R&Dpharma


Training

Cable Rear Delt Fly
2×12–15, 1×12–15DS | Tempo 3-2-1-2
7.5kg ×13
7.5kg ×12
5kg ×13 → 3.75kg ×12 (dropset)

Dumbbell Shoulder Press
2×6–10, 1×12–15
32.5kg ×8
32.5kg ×6
27.5kg ×13

Machine Preacher Curl
2×6–10, 1×12–15 | Tempo 3-2-1-2
40kg ×10
40kg ×9
20kg ×15
More reps here tonight

Tricep Pressdown
2×10–12, 1×12–15DS | Tempo 3-2-1-1
84kg ×12
84kg ×10
64kg ×14 → 42.5kg ×12 (dropset)

Seated Side Lateral Raise
3×12–15, 1×15–18RP | Tempo 3-2-1-1
12.5kg ×15
12.5kg ×13
12.5kg ×12
7.5kg ×16 → 20s rest → 7.5kg ×12
Added another working set tonight

Bayesian Cable Curl
3×12–15 | Tempo 3-2-1-2
13.5kg ×15
13.5kg ×14
13.5kg ×12
Slight increase with 1kg rubber plates added each side

Skullcrusher
2×6–10 | Tempo 3-2-1-1
45kg ×10
45kg ×8


Big session tonight with plenty of volume through delts and arms. Energy was solid and the pump hit early, carrying right through to the end. Strength is holding steady with some small increases — especially on curls with the added plates. Joints are feeling alright after the added workload, just need to stay on top of recovery.

Volume through delts and arms was huge here, presses at 32.5kg for clean reps plus the side raise rest-pause kept shoulders blown up. Preacher curls and Bayesians moving up in weight show steady progress, and the dropsets on tris had to give a nasty pump. Strength holding while you add more working sets means recovery is on track, just keep that dialed and the joints will stay happy.

 

[Allupfromhere]

How are you setting up for cable rear delt fly? Like standing and cables crossed over?
I did db inc bench rear delts fly last session and didn’t get could feeling of working rear delts so looking for substitute.

Yes correct standing with cables crossed. However personally i like the cable pulley set just above shoulder height and execute with a slight downward path. I like to keep a slight bend in the elbow too as i find i stay connected 'feeling' wise to the rear delt specifically and allows me to feel the contraction much more without distraction of pressure in other areas; elbows, rotator cuff.

 

[bullybreed]

Yes correct standing with cables crossed. However personally i like the cable pulley set just above shoulder height and execute with a slight downward path. I like to keep a slight bend in the elbow too as i find i stay connected 'feeling' wise to the rear delt specifically and allows me to feel the contraction much more without distraction of pressure in other areas; elbows, rotator cuff.

I’m doing this on push day, is this a mistake, it seems like more of a pull/traps exercise.
The reason i’ve put it on push day is i’m trying to hit all 3 shoulders sections.

 

[Allupfromhere]

When i was running a ppl split i would always run rear delts on my pull days just as the back was always warmed up but it doesnt hurt when you hit a muscle as long as its got blood there already and is warm and ready to go.

Or run push legs pull and hit them on both if they are lagging

 

[ceo]

Dont worry big man the rren will make a comeback towards the end

Thanks brother for sure trying to get e2 balanced

Your legend bro thank you

Sleep is improving everyday now

Your a weapon brother

bros you looking good!

 

[Noah Wixx]

Day 11 – Thursday | Rest Day

Health by @ZenithHealth
Powered by @R&Dpharma

Another solid night’s sleep in the bank — well needed. Quads were already sore the following day and step count was kept a little lower, not by much but I was mindful of not overdoing it.

Macros were right where they needed to be and recovery feels like it’s improving as the days go on. Joints however are feeling a bit dry. I’ve been running BPC/TB from @ZenithHealth and can only really put it down to my crushed E2.

Had every intention of pulling LCMS testing today to get a true reading at such a low range. The other week when libido dropped hard, I cut out all AI as I’d already lowered my test dose to 500 mg from the previous cycle. That was about 4 weeks back — the same time I started 400 mg weekly EQ. I noticed the dry joints roughly 2 weeks after starting the current protocol (500 test / 400 EQ).

At week 3 (start of this log), I bumped test back up to 750 mg weekly and pulled bloods a week after — results showed E2 below 60 pmol/L, basically crushed. Instead of re-testing too soon after, I’m thinking it’s smarter to wait another couple weeks to let the 750 test dose stabilize more before running bloods again. Thoughts on this @LevButlerov?

Anyway, hope everyone’s smashing it. Shoulders and arms session up next.

Lunch and dinner from yesterday attached as well

Definitely got the right logic and ideas with how you plan on playing the testing and waiting for stabilization first.

 

[Allupfromhere]

Definitely got the right logic and ideas with how you plan on playing the testing and waiting for stabilization first.

Yeah i think it needs to happen this way, thanks brother. I didnt want to be swapping and changing too much in this cycle as i just wanted to set a plan and get to work but using a new compound for the first time there was always going to be some teething issues that needed to be smoothed out and im ok with that now. Once i have the dose dialled i can just go for it then and ill know for next time too. Thanks for dropping by as always legend, huge respect and love for ya bro

 

[Noah Wixx]

Yeah i think it needs to happen this way, thanks brother. I didnt want to be swapping and changing too much in this cycle as i just wanted to set a plan and get to work but using a new compound for the first time there was always going to be some teething issues that needed to be smoothed out and im ok with that now. Once i have the dose dialled i can just go for it then and ill know for next time too. Thanks for dropping by as always legend, huge respect and love for ya bro

Absolutely brother any chance i can doare time for others i try and make it a priority and do so, as ive said on others logs seeing all of you thriving and reaching goals makes me happy and motivates me seeing all of you motivated all love and respect back for you brother.

I play it the same way if its something ive never run i get bloods nust to seee estrogen prolactin all the numbers that might make me feel off, then with the correct information i get busy dialing in so i can feel optimal, not just good i wwnt optimal results and optimal mindset on cycle.

 

[Allupfromhere]

not just good, i want optimal results and optimal mindset on cycle.

Love this bro! No point settling for average. We push so hard and commit so much so i completely agree optimal is what the standard should be. No point working a harder job for less money right?

 

[Noah Wixx]

Love this bro! No point settling for average. We push so hard and commit so much so i completely agree optimal is what the standard should be. No point working a harder job for less money right?

100% you get the idea why suffer mentally or physically if you cant be optimal and enjoy the grind

 

[Pigsy]

Love this bro! No point settling for average. We push so hard and commit so much so i completely agree optimal is what the standard should be. No point working a harder job for less money right?

AVERAGE is for losers, we want the best

 

[Allupfromhere]

AVERAGE is for lovers, we want the best

Im assuming you meant losers not lovers brother haha and yes your right average is the loser mentality

 

[Allupfromhere]

Day 12 – Saturday | Hamstrings/Calves

Health by @ZenithHealth
Powered by @R&Dpharma

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 x15
60kg x14
60kg x12
40kg x15 Drop
30kg x13Drop
20kg x12##
More reps here today, pushing closer to the top end of the rep range. Will hold for another week and if they increase again will move weight up the following week.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
90kg x12
90kg x11
90kg x10
I hammered these in these in today, 10kg increase on all sets and still maintained the reps from last week, was pretty happy after this lol.


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 x11 - 10s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x11
24kg x10
Next kettlebells up, +4kg from last week. This weight felt good today, good quality proper long stride. I do have a lotta love for lunges .


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##


Final workout for the week, everything was good today. Felt refreshed and strong, the sleep improving is helping and the low step count from the day before i feel allowed me a little more gas for this workout.
Though im in a cut it would still be nice if i can bring my legs up a little over the 16 weeks. Even though its not my main focus im hoping if i keep hitting them hard and recovery gets where it needs too then this should naturally happen even if its just a little bit.

That wraps up all my workouts for the week, sunday rest day.

Daily notes:

Steps: 15,472
I little lower today and were a touch lower again the day before. Not too worried as there was some bigger days throughout the week closer to the 25k mark. So as a weekly overall im happy with where it was at.

Macros: carbs again a little higher then where they should have been but nothing extreme. This next week ill be moving back to standard meals for everything. A couple of dinners there this week my wife made skewed the numbers a touch, not huge but as im trying to dial in this first few weeks i really need to keep things stable so i dont make any unnecessary changes..

Sleep: 7.5hr with one wake up for the toilet which is huge for me, for sure was a big contribution to how much i was able to give in my workout.

Also just realised myfitness pal app isnt adding the macros properly so annoying when you pay money for something and it doesnt provide what it says. Not sure now how many times this has happened now

So open to any suggestions for a better macros trackin app please

 

[Pigsy]

Im assuming you meant losers not lovers brother haha and yes your right average is the loser mentality

Fuck i hate pretext on this phone. My cheap phone was fair better.

 

[Allupfromhere]

Fuck i hate pretext on this phone. My cheap phone was fair better.

Brother i feel ya!! Got a brand new samsung and never type more mistakes ever hahaha

 

[Noah Wixx]

Im assuming you meant losers not lovers brother haha and yes your right average is the loser mentality

Hey some people are average lovers lol it happens to the best of us

 

[Noah Wixx]

Fuck i hate pretext on this phone. My cheap phone was fair better.

Dude i know the feeling

 

[Noah Wixx]

Brother i feel ya!! Got a brand new samsung and never type more mistakes ever hahaha

Seriously its so fucking bad lol

 

[vanlife_gymbum]

point working a harder job for less money right?
)"

The average runner on the back of a rubbish truck likely has a six pack and the hosting bins every minute at 4am thing makes them a demon at boxing & bar brawling. It's not a lifer tho

 

[vanlife_gymbum]

Seriously its so fucking bad lol

Hah this just started happing to me too. This time a software update changed the default input mode to that new overlay predictive text mode where you kinda drag your finger from one letter to the next till it gets it.

Girls can do it really fast for some reason but it really fucks me up and I cant do it. If you try use the regular jab your finger at each letter method while its in this mode it gets tricky and you risk throwing your phone at the wall. If you see a random blue line over your keyboard when you try and type thats it.

A few weeks ago it was because I was using the default samsung keyboard, and samsung had a notification that it wanted me to agree to updated terms which I tried to ignore but that had put Samsung software into a state of not working, including the user custom dictionary so my keyboard was basically back to out of the box and not spelling good no more.

There has got to be a better way to live

 

[Noah Wixx]

Hah this just started happing to me too. This time a software update changed the default input mode to that new overlay predictive text mode where you kinda drag your finger from one letter to the next till it gets it.

Girls can do it really fast for some reason but it really fucks me up and I cant do it. If you try use the regular jab your finger at each letter method while its in this mode it gets tricky and you risk throwing your phone at the wall. If you see a random blue line over your keyboard when you try and type thats it.

A few weeks ago it was because I was using the default samsung keyboard, and samsung had a notification that it wanted me to agree to updated terms which I tried to ignore but that had put Samsung software into a state of not working, including the user custom dictionary so my keyboard was basically back to out of the box and not spelling good no more.

There has got to be a better way to live

Dude this updates are beyond annoying it does it to me where sometimes it wont auto space and i have to hit space bar to space my words or i lost access to my emojis and have to ryoe a certain word to get it to pop up and that new mode eaxh corner u pull down is for either setrings or notifications reslly stupid that messed me up for a while lol