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Veteran Log 16 week Summer Cut Cycle Log - closing 2025

Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
10 out of 10 update and A+ training session brother.

You probably get a warning from gym manager soon that you can’t be using all the 20 plates, other people need them too.

PB on a cut is something else!
 
bullybreed said:
10 out of 10 update and A+ training session brother.

You probably get a warning from gym manager soon that you can’t be using all the 20 plates, other people need them too.

PB on a cut is something else!
Click to expand...
Thank you brother 🙏
Haha well i cant use anymore plates on it, only rated for 160kg each side.

Fully stoked with the pb and i reckon i could hit a fair higher target if i run it before rdls but wont be on the machine at my gym now anyway lol.
 
Allupfromhere said:
Thank you brother 🙏
Haha well i cant use anymore plates on it, only rated for 160kg each side.

Fully stoked with the pb and i reckon i could hit a fair higher target if i run it before rdls but wont be on the machine at my gym now anyway lol.
Click to expand...
You can do what those other lunatics do and used ratchet straps and occy straps to hold more plates on there…
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
The weight on the RDL's is awesome and the form looks spot on to me. You could try more of a SLDL (less knee bend). Also, based on what I've tried recently, higher rep might be worth a try (~12). Although if you're feeling it all in the hams then should be all good. Not locking out your already doing.

Must be the best feeling what you're talking about with feeling so on. I reckon it might be worth not going too low with reps so your body can get used to the increased strength.

Hamstrings look sick in the photo mate!
 
waggat said:
The weight on the RDL's is awesome and the form looks spot on to me. You could try more of a SLDL (less knee bend). Also, based on what I've tried recently, higher rep might be worth a try (~12). Although if you're feeling it all in the hams then should be all good. Not locking out your already doing.

Must be the best feeling what you're talking about with feeling so on. I reckon it might be worth not going too low with reps so your body can get used to the increased strength.

Hamstrings look sick in the photo mate!
Click to expand...
Thank you brother 🤜🏼🤛🏼

I like to drop back the reps when i try and push some more weight on compound movements then as i get comfy i move that weight to higher reps.
Ideally 6-10 when im regularly hitting the 10 we move to 8-12. I never go higher then that on compound movements as it basically chases systemic fatigue over muscle stimulus fatigue.
Smaller muscle groups i love to hit high rep volume though with plenty of drops and rest pause sets.

It does feel good bro and its actually the first time i have felt a deliberate shift in physical feeling. 🔥

Hopefully cut the hams up plenty more as we move forward 😁
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
See if this works, not sure how blurry it will be though.
 

Attachments

  • 20251005_110103_1.mov
    2.1 MB
Allupfromhere said:
Day 25 - Thursday rest day.

Powered by @R&Dpharma
Health by @ZenithHealth

Week has been moving well, workouts have been great and weight progression is still present, so even as the fat is coming off i am still able to push foward where i can.
Fat loss is still moving well, taking weight here and there but not a slave to the scales as such, only use the scales to monitor significant drops in weight if it happens as this isnt what ime after. Trying to bring this down smooth and steady.
Visually is what im basing my progression off.

I definitely feel e2 is starting to climb back which is good. Joints are feeling much better, libido is coming back and the tools downstairs are slowly starting to run its own race again lol. Sleep is really good now averaging 7ish hours each night but quality sleep to waking up refreshed each day even after mega days at work.
All are good signs that everything is moving back to where it should be
Bloods at end of week 5 next week, wanted to give enough time to get a better picture of where the increase in test has got me so i dont overshoot/overcorrect. Not that it would be too big of a problem, after experiencing recent events i would comfortably say lowering e2 is easier then bringing it back up lol.

Steps clipped the 20k mark as set out and medium carb day executed well.
Weight at the end of this week will influence how i move foward with my carb cycling layout.
If im under 80kg i will trial moving my low days strictly to rest days and high days onto both leg days with medium covering all others.
As the weight loss would have put me at over 6kg drop in the first 4 weeks.
I understand the rate the fat comes off begins to slow as the cut moves on but i feel it would be a little too fast at this stage.

I could be wrong, i could be approaching this incorrectly. But i have set the plan out with only the knowledge i have right now at this point of my journey. At the end of the day if i shoot and i miss well its just a case of you win some and your learn some.

We put in the effort and stay consistent none the less.

Another shoutout to my sponsors @ZenithHealth and @R&Dpharma the gratitude i have for their support and help to make this happen, again thank you fellas genuinely 🙏

Mid week meal prep in their too, food doesnt change much and isnt exciting but ill throw photos up anyway as the log moves forward lol
Click to expand...
Doesnt have to be exciting as long as it works.
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
@Allupfromhere Solid progress bro.....legit dedication..........
 
bullybreed said:
Great technique and form at such heavyweight, could be a how to video.
No lifting straps is pretty impressive, strong forearms to be able to keep up with legs mate.
Click to expand...
Im a big advocate of trying to minimise straps, only really bring them in when the elbows are tender. Thanks brother 🙏
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
That session was huge, 120kg RDLs for controlled reps and a 320kg super squat PR show how strong you’re getting fast. You’re right to slow things down, strength is flying and that’s where injuries sneak in. The cut’s turning into a recomp, e2 and test balance clearly hitting right with those oils. :D
You really look good @Allupfromhere clean size and big gains, your legs are massive!
 
Allupfromhere said:
Day 25 - Thursday rest day.

Powered by @R&Dpharma
Health by @ZenithHealth

Week has been moving well, workouts have been great and weight progression is still present, so even as the fat is coming off i am still able to push foward where i can.
Fat loss is still moving well, taking weight here and there but not a slave to the scales as such, only use the scales to monitor significant drops in weight if it happens as this isnt what ime after. Trying to bring this down smooth and steady.
Visually is what im basing my progression off.

I definitely feel e2 is starting to climb back which is good. Joints are feeling much better, libido is coming back and the tools downstairs are slowly starting to run its own race again lol. Sleep is really good now averaging 7ish hours each night but quality sleep to waking up refreshed each day even after mega days at work.
All are good signs that everything is moving back to where it should be
Bloods at end of week 5 next week, wanted to give enough time to get a better picture of where the increase in test has got me so i dont overshoot/overcorrect. Not that it would be too big of a problem, after experiencing recent events i would comfortably say lowering e2 is easier then bringing it back up lol.

Steps clipped the 20k mark as set out and medium carb day executed well.
Weight at the end of this week will influence how i move foward with my carb cycling layout.
If im under 80kg i will trial moving my low days strictly to rest days and high days onto both leg days with medium covering all others.
As the weight loss would have put me at over 6kg drop in the first 4 weeks.
I understand the rate the fat comes off begins to slow as the cut moves on but i feel it would be a little too fast at this stage.

I could be wrong, i could be approaching this incorrectly. But i have set the plan out with only the knowledge i have right now at this point of my journey. At the end of the day if i shoot and i miss well its just a case of you win some and your learn some.

We put in the effort and stay consistent none the less.

Another shoutout to my sponsors @ZenithHealth and @R&Dpharma the gratitude i have for their support and help to make this happen, again thank you fellas genuinely 🙏

Mid week meal prep in their too, food doesnt change much and isnt exciting but ill throw photos up anyway as the log moves forward lol
Click to expand...
@alluofromhere nice work on the meal prep. That’s how you make great progress man.
 
LevButlerov said:
That session was huge, 120kg RDLs for controlled reps and a 320kg super squat PR show how strong you’re getting fast. You’re right to slow things down, strength is flying and that’s where injuries sneak in. The cut’s turning into a recomp, e2 and test balance clearly hitting right with those oils. :D
You really look good @Allupfromhere clean size and big gains, your legs are massive!
Click to expand...
Thank you brother for the support and all the help! 🤜🏼🤛🏼🔥
 
Freki said:
As great as the rest of the update is This was the highlight for me !!!
Knowing when to go and when to wait is underrated. Killing it bro 💪
Click to expand...
For sure mate, have learnt to navigate this much better these days haha
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
@Allupfromhere those hammies are showing for sure. looks good man. i'm super impressed keep up the good work!
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
bros looks fun at your gym. a lot of cool pics of your training makes me pumped up! and your conditioning looking good @Allupfromhere
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
it is awesome to see that volume on those Romanian deadlifts. and then to visualize it with the pics you showed. @Allupfromhere that type of workout once a week on leg day will pay off in spades on all your lifts
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
@Oracle911 nice job judging things with a saturday rest day. and then coming in like a maniac. that is how you should be flexible with your workouts and its an excellent job!
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
always feels good to hit a hard workout friday and sunday. why not take a day off you have earned it. now get a strong nights sleep tonight and be ready to kill it tomororw @Allupfromhere
 
Day 28 – Monday chest/triceps

Health by @ZenithHealth
Powered by @R&Dpharma

Training

Machine Pec Deck —
3×12–15 | Tempo 3-2-1-2
75kg ×12 +4kg
75kg ×11 +4kg
75kg ×9 +4kg
Didnt quiet get the rep range on the last set and didnt really want to push the wright up by 4kg. But that was the next plate. Try and get the last sey up there next time

Incline Barbell Bench Press —
2×6–8, 1x10–12 | Tempo 3-1-1-1
90kg ×6
90kg ×6
70kg ×12 +10kg
Two top sets remained, but pushed up the weight on the burner set. This exercise always takes a bit of a hit depeneding on how hard kick off with the flys, the idea is to have it pre exhausted though.

Hammer Strength Seated Press —
2×8–12, 1x8–12 (dropset) | Tempo 3-2-1-2
100kg ×8
100kg ×8
100kg ×7→ dropset → 80kg ×6 → 40kg ×8##

Seated Cable Decline Fly —
3x15–20, 4th set drop set | Tempo 3-2-1-2
15kg ×16 +2.5kg
15kg ×16 +2.5kg
15kg ×15 +2.5kg
10kg ×14→ dropset → 7.5kg ×13

Seated Plate-Loaded Dips —
3×8–12 | Tempo 3-2-1-1
120kg ×10 +10kg
120kg ×10
120kg ×8#
Up 10kg on all sets today.

Superset — Skullcrusher / Close Grip Bench - 3×6–10 | Tempo 3-2-1-2
45kg ×8/ ×10
45kg ×9 / ×6
45kg ×7/ ×6####

Chest is by far my weakest area. Something i really want to prioritise building up next year to try and fill it out. For now however i just gotta stick to the plan.

Out the gate hot for the week and have made a few changes on my personal situation with employment. Something. I was going to entertain a bit more in the new year but i just got thinking, why am i choosing to wait? Whats stopping me from doing something right now? Even moreso if it something im a planning for and trying to reach.
Dont wait for the right time because there is no such thing as a perfect time. If there is something you want to change just start right now. It doesnt have to make the change overnight but get the wheel turning as soon as you can, let momentum build into something else. Allow yourself to become the driving force that pushes you everyday to be a little bit better, a little more constructive and a little closer to when you want to be.
I spent years always waiting for the right time to do something and as soon as i had built a stronger mindset i have forced myself to achieve more in under 2 years then i have done the last decade.
Time is going to past by regardless and you can land where you want or you can stay in the same spot..

Shout out to brother @Yuri too
I was a little shocked at how filling this actually was lol thanks again legend!
 

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stevesmi said:
@Allupfromhere those hammies are showing for sure. looks good man. i'm super impressed keep up the good work!
Click to expand...
Thanks @stevesmi really want to try and dice them up by christmas 🤞🤞
ceo said:
bros looks fun at your gym. a lot of cool pics of your training makes me pumped up! and your conditioning looking good @Allupfromhere
Click to expand...
love that brother, thank you🙏
2Thick said:
it is awesome to see that volume on those Romanian deadlifts. and then to visualize it with the pics you showed. @Allupfromhere that type of workout once a week on leg day will pay off in spades on all your lifts
Click to expand...
I hope so haha, i definitely have seen more growth since splitting up quads/hams into their own individual day. I am able to hit them much harder without one suffering because of systemic fatigue from training the other first.
ROIDDERS said:
@Oracle911 nice job judging things with a saturday rest day. and then coming in like a maniac. that is how you should be flexible with your workouts and its an excellent job!
Click to expand...
my man thanks brother 🫡
Ulter said:
always feels good to hit a hard workout friday and sunday. why not take a day off you have earned it. now get a strong nights sleep tonight and be ready to kill it tomororw @Allupfromhere
Click to expand...
Cheers big man 🤜🏼🤛🏼💪
 
Allupfromhere said:
Out the gate hot for the week and have made a few changes on my personal situation with employment. Something. I was going to entertain a bit more in the new year but i just got thinking, why am i choosing to wait? Whats stopping me from doing something right now? Even moreso if it something im a planning for and trying to reach.
Dont wait for the right time because there is no such thing as a perfect time. If there is something you want to change just start right now. It doesnt have to make the change overnight but get the wheel turning as soon as you can, let momentum build into something else. Allow yourself to become the driving force that pushes you everyday to be a little bit better, a little more constructive and a little closer to when you want to be.
I spent years always waiting for the right time to do something and as soon as i had built a stronger mindset i have forced myself to achieve more in under 2 years then i have done the last decade.
Time is going to past by regardless and you can land where you want or you can stay in the same spot..
Click to expand...
Love this brother!
 
Allupfromhere said:
Day 28 – Monday chest/triceps

Health by @ZenithHealth
Powered by @R&Dpharma

Training

Machine Pec Deck —
3×12–15 | Tempo 3-2-1-2
75kg ×12 +4kg
75kg ×11 +4kg
75kg ×9 +4kg
Didnt quiet get the rep range on the last set and didnt really want to push the wright up by 4kg. But that was the next plate. Try and get the last sey up there next time

Incline Barbell Bench Press —
2×6–8, 1x10–12 | Tempo 3-1-1-1
90kg ×6
90kg ×6
70kg ×12 +10kg
Two top sets remained, but pushed up the weight on the burner set. This exercise always takes a bit of a hit depeneding on how hard kick off with the flys, the idea is to have it pre exhausted though.

Hammer Strength Seated Press —
2×8–12, 1x8–12 (dropset) | Tempo 3-2-1-2
100kg ×8
100kg ×8
100kg ×7→ dropset → 80kg ×6 → 40kg ×8##

Seated Cable Decline Fly —
3x15–20, 4th set drop set | Tempo 3-2-1-2
15kg ×16 +2.5kg
15kg ×16 +2.5kg
15kg ×15 +2.5kg
10kg ×14→ dropset → 7.5kg ×13

Seated Plate-Loaded Dips —
3×8–12 | Tempo 3-2-1-1
120kg ×10 +10kg
120kg ×10
120kg ×8#
Up 10kg on all sets today.

Superset — Skullcrusher / Close Grip Bench - 3×6–10 | Tempo 3-2-1-2
45kg ×8/ ×10
45kg ×9 / ×6
45kg ×7/ ×6####

Chest is by far my weakest area. Something i really want to prioritise building up next year to try and fill it out. For now however i just gotta stick to the plan.

Out the gate hot for the week and have made a few changes on my personal situation with employment. Something. I was going to entertain a bit more in the new year but i just got thinking, why am i choosing to wait? Whats stopping me from doing something right now? Even moreso if it something im a planning for and trying to reach.
Dont wait for the right time because there is no such thing as a perfect time. If there is something you want to change just start right now. It doesnt have to make the change overnight but get the wheel turning as soon as you can, let momentum build into something else. Allow yourself to become the driving force that pushes you everyday to be a little bit better, a little more constructive and a little closer to when you want to be.
I spent years always waiting for the right time to do something and as soon as i had built a stronger mindset i have forced myself to achieve more in under 2 years then i have done the last decade.
Time is going to past by regardless and you can land where you want or you can stay in the same spot..

Shout out to brother @Yuri too
I was a little shocked at how filling this actually was lol thanks again legend!
Click to expand...


Chest will be cooked after that session.

What is the meal?
 
Allupfromhere said:
Day 28 – Monday chest/triceps

Health by @ZenithHealth
Powered by @R&Dpharma

Training

Machine Pec Deck —
3×12–15 | Tempo 3-2-1-2
75kg ×12 +4kg
75kg ×11 +4kg
75kg ×9 +4kg
Didnt quiet get the rep range on the last set and didnt really want to push the wright up by 4kg. But that was the next plate. Try and get the last sey up there next time

Incline Barbell Bench Press —
2×6–8, 1x10–12 | Tempo 3-1-1-1
90kg ×6
90kg ×6
70kg ×12 +10kg
Two top sets remained, but pushed up the weight on the burner set. This exercise always takes a bit of a hit depeneding on how hard kick off with the flys, the idea is to have it pre exhausted though.

Hammer Strength Seated Press —
2×8–12, 1x8–12 (dropset) | Tempo 3-2-1-2
100kg ×8
100kg ×8
100kg ×7→ dropset → 80kg ×6 → 40kg ×8##

Seated Cable Decline Fly —
3x15–20, 4th set drop set | Tempo 3-2-1-2
15kg ×16 +2.5kg
15kg ×16 +2.5kg
15kg ×15 +2.5kg
10kg ×14→ dropset → 7.5kg ×13

Seated Plate-Loaded Dips —
3×8–12 | Tempo 3-2-1-1
120kg ×10 +10kg
120kg ×10
120kg ×8#
Up 10kg on all sets today.

Superset — Skullcrusher / Close Grip Bench - 3×6–10 | Tempo 3-2-1-2
45kg ×8/ ×10
45kg ×9 / ×6
45kg ×7/ ×6####

Chest is by far my weakest area. Something i really want to prioritise building up next year to try and fill it out. For now however i just gotta stick to the plan.

Out the gate hot for the week and have made a few changes on my personal situation with employment. Something. I was going to entertain a bit more in the new year but i just got thinking, why am i choosing to wait? Whats stopping me from doing something right now? Even moreso if it something im a planning for and trying to reach.
Dont wait for the right time because there is no such thing as a perfect time. If there is something you want to change just start right now. It doesnt have to make the change overnight but get the wheel turning as soon as you can, let momentum build into something else. Allow yourself to become the driving force that pushes you everyday to be a little bit better, a little more constructive and a little closer to when you want to be.
I spent years always waiting for the right time to do something and as soon as i had built a stronger mindset i have forced myself to achieve more in under 2 years then i have done the last decade.
Time is going to past by regardless and you can land where you want or you can stay in the same spot..

Shout out to brother @Yuri too
I was a little shocked at how filling this actually was lol thanks again legend!
Click to expand...
Pressing setup looks great with structured tempos keeping control and tension across all ranges. Incline press will keep improving if you rotate flys every other session to let strength rebound, then you can climb past 90 kg without sacrificing the last set.

The dropsets on Hammer and cable flys are dialed for chest shaping, just don’t chase extra load if you miss the top rep range. That closing superset for triceps is perfect to finish push sessions and will help bring up pressing stability over time.
 
LevButlerov said:
Pressing setup looks great with structured tempos keeping control and tension across all ranges. Incline press will keep improving if you rotate flys every other session to let strength rebound, then you can climb past 90 kg without sacrificing the last set.

The dropsets on Hammer and cable flys are dialed for chest shaping, just don’t chase extra load if you miss the top rep range. That closing superset for triceps is perfect to finish push sessions and will help bring up pressing stability over time.
Click to expand...
Yeah i didnt even think about swapping them week by week. Got too caught up trying to pre exhaust that my flys were moving up but incline bench wasnt lol 🤦
Keen to kick it off with the bench first next week and see how it goes.
Thank brother 🙏
 
Allupfromhere said:
Thanks @stevesmi really want to try and dice them up by christmas 🤞🤞

love that brother, thank you🙏

I hope so haha, i definitely have seen more growth since splitting up quads/hams into their own individual day. I am able to hit them much harder without one suffering because of systemic fatigue from training the other first.

my man thanks brother 🫡

Cheers big man 🤜🏼🤛🏼💪
Click to expand...
you gotta do the iron !
 
Allupfromhere said:
Thanks @stevesmi really want to try and dice them up by christmas 🤞🤞

love that brother, thank you🙏

I hope so haha, i definitely have seen more growth since splitting up quads/hams into their own individual day. I am able to hit them much harder without one suffering because of systemic fatigue from training the other first.

my man thanks brother 🫡

Cheers big man 🤜🏼🤛🏼💪
Click to expand...
bros EVO family respect and love
 
Allupfromhere said:
Thanks @stevesmi really want to try and dice them up by christmas 🤞🤞

love that brother, thank you🙏

I hope so haha, i definitely have seen more growth since splitting up quads/hams into their own individual day. I am able to hit them much harder without one suffering because of systemic fatigue from training the other first.

my man thanks brother 🫡

Cheers big man 🤜🏼🤛🏼💪
Click to expand...
cheers to you
 
Allupfromhere said:
Yeah i didnt even think about swapping them week by week. Got too caught up trying to pre exhaust that my flys were moving up but incline bench wasnt lol 🤦
Keen to kick it off with the bench first next week and see how it goes.
Thank brother 🙏
Click to expand...
Lets push it hard :D
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
@Allupfromhere legs are looking super lean bro!
 
Allupfromhere said:
Day 28 – Monday chest/triceps

Health by @ZenithHealth
Powered by @R&Dpharma

Training

Machine Pec Deck —
3×12–15 | Tempo 3-2-1-2
75kg ×12 +4kg
75kg ×11 +4kg
75kg ×9 +4kg
Didnt quiet get the rep range on the last set and didnt really want to push the wright up by 4kg. But that was the next plate. Try and get the last sey up there next time

Incline Barbell Bench Press —
2×6–8, 1x10–12 | Tempo 3-1-1-1
90kg ×6
90kg ×6
70kg ×12 +10kg
Two top sets remained, but pushed up the weight on the burner set. This exercise always takes a bit of a hit depeneding on how hard kick off with the flys, the idea is to have it pre exhausted though.

Hammer Strength Seated Press —
2×8–12, 1x8–12 (dropset) | Tempo 3-2-1-2
100kg ×8
100kg ×8
100kg ×7→ dropset → 80kg ×6 → 40kg ×8##

Seated Cable Decline Fly —
3x15–20, 4th set drop set | Tempo 3-2-1-2
15kg ×16 +2.5kg
15kg ×16 +2.5kg
15kg ×15 +2.5kg
10kg ×14→ dropset → 7.5kg ×13

Seated Plate-Loaded Dips —
3×8–12 | Tempo 3-2-1-1
120kg ×10 +10kg
120kg ×10
120kg ×8#
Up 10kg on all sets today.

Superset — Skullcrusher / Close Grip Bench - 3×6–10 | Tempo 3-2-1-2
45kg ×8/ ×10
45kg ×9 / ×6
45kg ×7/ ×6####

Chest is by far my weakest area. Something i really want to prioritise building up next year to try and fill it out. For now however i just gotta stick to the plan.

Out the gate hot for the week and have made a few changes on my personal situation with employment. Something. I was going to entertain a bit more in the new year but i just got thinking, why am i choosing to wait? Whats stopping me from doing something right now? Even moreso if it something im a planning for and trying to reach.
Dont wait for the right time because there is no such thing as a perfect time. If there is something you want to change just start right now. It doesnt have to make the change overnight but get the wheel turning as soon as you can, let momentum build into something else. Allow yourself to become the driving force that pushes you everyday to be a little bit better, a little more constructive and a little closer to when you want to be.
I spent years always waiting for the right time to do something and as soon as i had built a stronger mindset i have forced myself to achieve more in under 2 years then i have done the last decade.
Time is going to past by regardless and you can land where you want or you can stay in the same spot..

Shout out to brother @Yuri too
I was a little shocked at how filling this actually was lol thanks again legend!
Click to expand...
@Allupfromhere Great updates as always bro.....
 
Day 29 – Tuesday Back/Biceps

Health by @ZenithHealth
Powered by @R&Dpharma

Training

10 mins incline treadmill warm-up

Lat Pulldown
3×10-12, Last set double drop | Tempo 3-2-1-1
77kg ×11
77kg ×10
77kg ×10 dropset
50kg ×10 dropset
35kg ×9#


Chest Supported Row single arm —
2×6–10 | 1×12–15 Burnout | Tempo 3-2-1-1
80kg ×10 L/R
85kg ×8 L/R
120kg ×12
Pushed the weight on the second set as we had reched the top of the rep range, hold that weight for both sets next week now and look to push reps on the burner.


High Row (plate loaded) —
3×8–12 each side | Tempo 3-2-1-1
110kg ×9
110kg ×9 +1rep
110kg ×8

Straight Arm Rope Pulldown —
3×12–15 | Tempo 2-1-2-2
25kg ×15
25kg ×14
25kg ×14 +1rep
Weight increase next week.


Standing calf raise machine – Shrugs
3×12–15
165kg ×12
165kg ×112
165kg ×10##

Bayesian Curls —
3×8–12 – Double drop last set | Tempo 3-2-1-1
13.5kg ×12
13.5kg ×10
13.5kg × 9 – dropset
10kg ×10 – dropst
6.25 ×10


Cable Hammer Curls —
3×12-15 | Tempo 2-1-1-1
17.5kg ×13
17.5kg ×12
17.5kg ×12
Crept the weight up and added another set
Biceps felt really good still after the bayesian curls nice and pumped but strong still and readd to go for the rope hammers.

sleep solid each night now and recovery is on point. Macros moving where they need to and fat is still coming off.
Right now is where i want to be and the plan is executing well. Riding this momentum now.
Step count keeping the cardio up.
Pre workout back shot, forgot to take the post workout shot 🤦 cant wait for the last of the handles to come off lol. Not sure why the photo uploads sideways 🤷‍♂️
 

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Allupfromhere said:
Day 29 – Tuesday Back/Biceps

Health by @ZenithHealth
Powered by @R&Dpharma

Training

10 mins incline treadmill warm-up

Lat Pulldown
3×10-12, Last set double drop | Tempo 3-2-1-1
77kg ×11
77kg ×10
77kg ×10 dropset
50kg ×10 dropset
35kg ×9#


Chest Supported Row single arm —
2×6–10 | 1×12–15 Burnout | Tempo 3-2-1-1
80kg ×10 L/R
85kg ×8 L/R
120kg ×12
Pushed the weight on the second set as we had reched the top of the rep range, hold that weight for both sets next week now and look to push reps on the burner.


High Row (plate loaded) —
3×8–12 each side | Tempo 3-2-1-1
110kg ×9
110kg ×9 +1rep
110kg ×8

Straight Arm Rope Pulldown —
3×12–15 | Tempo 2-1-2-2
25kg ×15
25kg ×14
25kg ×14 +1rep
Weight increase next week.


Standing calf raise machine – Shrugs
3×12–15
165kg ×12
165kg ×112
165kg ×10##

Bayesian Curls —
3×8–12 – Double drop last set | Tempo 3-2-1-1
13.5kg ×12
13.5kg ×10
13.5kg × 9 – dropset
10kg ×10 – dropst
6.25 ×10


Cable Hammer Curls —
3×12-15 | Tempo 2-1-1-1
17.5kg ×13
17.5kg ×12
17.5kg ×12
Crept the weight up and added another set
Biceps felt really good still after the bayesian curls nice and pumped but strong still and readd to go for the rope hammers.

sleep solid each night now and recovery is on point. Macros moving where they need to and fat is still coming off.
Right now is where i want to be and the plan is executing well. Riding this momentum now.
Step count keeping the cardio up.
Pre workout back shot, forgot to take the post workout shot 🤦 cant wait for the last of the handles to come off lol. Not sure why the photo uploads sideways 🤷‍♂️
Click to expand...
How did rest of work out go doing lat pds instead of pull ups? Still big volume on the lat pds at high weight.

Back is already 4 times as wide at the top then the bottom, great start to the cut.

How good do the mirror splash backs look, just a nightmare when you put to much water in the rice and it boils up all over them…
 
Allupfromhere said:
Will do brother 🫡🙏

Haha i knew this might pop up, i normally have almond butter in my oats but the wife didnt get it this week, ill be sure to let her know to left her game too 😬😁🤣
Click to expand...
For sure almond butter beats peanuts lol
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
I'd have my feet right on the edge of the footplate. Wider again if I could
 
bullybreed said:
How did rest of work out go doing lat pds instead of pull ups? Still big volume on the lat pds at high weight.

Back is already 4 times as wide at the top then the bottom, great start to the cut.

How good do the mirror splash backs look, just a nightmare when you put to much water in the rice and it boils up all over them…
Click to expand...
Yeah workout finished well.. i was just finding the pull ups were hitting a little too hard systematically. Had some increases here and there even with the volume on the first exercise 🤜🏼🤛🏼

Took a good while to get some width happening, really starting growing once i slowed my reps down..

Brothe the splash back look good when there are clean but fuck my are the hard to keep it that way lol anything we cook and gotta go the full routine on it haha. Worse mistake, its coming out soon and being replace with a stone splash back to match the benches.
 
Allupfromhere said:
Yeah workout finished well.. i was just finding the pull ups were hitting a little too hard systematically. Had some increases here and there even with the volume on the first exercise 🤜🏼🤛🏼

Took a good while to get some width happening, really starting growing once i slowed my reps down..

Brothe the splash back look good when there are clean but fuck my are the hard to keep it that way lol anything we cook and gotta go the full routine on it haha. Worse mistake, its coming out soon and being replace with a stone splash back to match the benches.
Click to expand...
Mate, that’s keen, kitchen already looks like it’s brand new!
 
Allupfromhere said:
Mate your telling me the house is only 5 years old, and somehow we are re doing the kitchen, laundray and a heap of things externally 😂🤦😵‍💫
Click to expand...
Ughhhh, man. Not only the cash but the stress hey.
We been in ours for about 12 years, early 80s build and just finished the laundry as the last thing to do, never again!
 
LeanMachineAsh said:
This is a powerful way to close out the year, brother 🔥 The reflection, structure, and mindset behind this plan show real growth — not just physically, but mentally too. Love how you’re keeping it disciplined yet sustainable, with smart nutrition and a measured approach to compounds. You’ve built a solid foundation — now it’s time to refine it. Here’s to a razor-sharp 2026 👊
Click to expand...
Thank you for the kind words legend 🙏
Am for sure locked in big time right now, and the gold is there for the taking. Once this step is complete, 2026 is going to be dynamite.
Thanks again for dropping in 🤜🏼🤛🏼💛
 
@Allupfromhere

Absolutely great job on this log brother! You are truly one dedicated member. Your workouts and food always looked great, and some of those workouts are pretty insane I love it. I think the way you switched shit up a lot helped keep your body guessing and hacked you into some more hypertrophy. You're thick AF and still have separation and leanness, very impressive!

Your legs are sick AF and your calves are rippppped and thick. I know you wanted to use 2026 to put on size but it looks like you already have and it's dense dry size too.

Great work bro!
 
Tricks666 said:
Bro. Just checked out your 12month transformation pics and to now. You should be super proud of yourself man. That's alot of dedication and discipline right there 💪
Click to expand...
Thanks for dropping in brother appreciate it alot and for the kind words. Yes been hard work but have learned to love whats hard to obtain haha 😄
 
HarleyGuy said:
@Allupfromhere

Absolutely great job on this log brother! You are truly one dedicated member. Your workouts and food always looked great, and some of those workouts are pretty insane I love it. I think the way you switched shit up a lot helped keep your body guessing and hacked you into some more hypertrophy. You're thick AF and still have separation and leanness, very impressive!

Your legs are sick AF and your calves are rippppped and thick. I know you wanted to use 2026 to put on size but it looks like you already have and it's dense dry size too.

Great work bro!
Click to expand...
Brother your pumping my tyres up a lot here, and im fully down for it 😂😂😂

Honestly brother thank you for the support and kind words, post like yours really helps drive myself to keep going even harder.

Always learning something to to help improve and love all the experience and advice you help others with mate. Much respect and gratitude 🙏
 
Day 30 Wednesday - Quads / Calves -

Health by @ZenithHealth
Powered @R&Dpharma

5–7 mins stairmaster / mobility warm-up

---

Training

Leg Extension —
3×12–15 | Tempo 3-2-1-2
82.5kg ×13 +2.5kg
82.5kg ×12 +2.5kg
82.5kg ×11(double drop set)
62.5kg ×10
42.5kg ×8
2.5kg increase on every set this week.

Hack squat Squat (low foot, close stance) —
3×6–10 | Tempo 3-1-1-1
120kg ×10 +2rep
120kg × +1rep
120kg ×8
Got these clean as, wished i had of filmed it. Next time.

Heel-Elevated Bulgarian Split Squat —
2×10–12 (each leg) | Tempo 3-2-1-1
15kg(each hand) ×12 +3kg
15kg(each hand) ×10 +3kg
Good bump in weight today even after the extra the hacks

Leg Press (feet low & narrow) —
3×12–15 | Tempo 3-1-1-1
220kg ×13
220kg ×12
220kg ×12
Burnt a heap of gas on the Bulgarians and just held the line here. No way i was getting any extra fruit here.

Walking Lunges —
2×20 steps (10 each leg) | Short stride – Controlled stretch each rep
15kg ×10 each leg
15kg ×10 each leg
15kg ×10 each leg
I knew i didnt have extra weight as quads were already tanked. Just give myself some further rest and went for a third set.

---

Calves

Seated Calf Raise —
4×10–12 | Tempo 2-1-1-2
70kg ×12
70kg ×12
70kg ×11
70kg ×10
Moves this to seated raises to swap the stimulus a little. Seated definitely hits harder thats for sure.

Good solid session in there, gained a few a swapped another was able to get a Preworkout meal in before hand which always helps with strength and energy
Not sure why the last photo was too large to upload and shrinking it killed the quality. Thought is throw it up anyway as the pump was solid lol.

Bloods pulled this morning too, dead keen to see where it is all at 😍
 

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Allupfromhere said:
One thing i do love about being leaner, is that it kinda always seems your pumped lol.. even cooking dinner 😅View attachment 127598
Click to expand...

That's a serious bit of arm there bro, nice work!!

I got legs today too but nothing like what you just done! That looks like a huge workload - recon you'll feel that tomorrow or the next day?
 
ZenithHealth said:
Damn looking juicy bro!
Click to expand...
Fuck brother to be honest im feeling it too haha 😈😂
Everything is just going to plan so easy at the moment and working too well, its almost making me nervous something bad gonna happen 🤣🤣🤣🤣
 
vanlife_gymbum said:
That's a serious bit of arm there bro, nice work!!

I got legs today too but nothing like what you just done! That looks like a huge workload - recon you'll feel that tomorrow or the next day?
Click to expand...
Yeah for sure bro i definitely feel it but its only since i have split quad/hams into the own day and train them like a psychopath that they really have started to grow.. gotta learn to love how hard it needs to be 😅💀

And thanks brother🙏 nice work at your end too bro!! Big changes in your last progress photo!
 
Allupfromhere said:
Fuck brother to be honest im feeling it too haha 😈😂
Everything is just going to plan so easy at the moment and working too well, its almost making me nervous something bad gonna happen 🤣🤣🤣🤣
Click to expand...
Haha its an amazing part of being on gear when everything feels like its in total alignment, really impressed by how far you've came mate, and dont worry as long as you keep your blood, sleep and diet in check, you'll be aight haha
 
ZenithHealth said:
Haha its an amazing part of being on gear when everything feels like its in total alignment, really impressed by how far you've came mate, and dont worry as long as you keep your blood, sleep and diet in check, you'll be aight haha
Click to expand...
Thank you so much brother for everything 🙏 🤍
Sleep is so gpod right now i dont wanna change a thing in case it changes lol.
Diets always tight haha i eat too boring for it to get away from me lol
 
Allupfromhere said:
Yeah for sure bro i definitely feel it but its only since i have split quad/hams into the own day and train them like a psychopath that they really have started to grow.. gotta learn to love how hard it needs to be 😅💀
Click to expand...

Oh sweet man! I remember Lee Priest recommended doing that and thought it sounded smart. Probably not the same thing but I really benefited from completely separating lifting and cardio into morning and night.

I have been working on my leg routing for a few weeks ans settled on a high rep barsquat day and my usual heavy leg day. I couldn't handle two heavy ones a week when I increased my other lifts too. Ended up in bed for three days not training haha 😅

Allupfromhere said:
And thanks brother🙏 nice work at your end too bro!! Big changes in your last progress photo!
Click to expand...

Thanks bro I appreciate that 😀 been meaning to send you a message, I seen you have been thinking about EQ.. I have been too 😄

I've overheard three different people at the gym talking about it too, up from none before, ever.

Must be the weather bro, we are just getting our first spring days and all of a sudden the beach is packed and everyone is looking for Equipoise 😀
 
Allupfromhere said:
Thank you so much brother for everything 🙏 🤍
Sleep is so gpod right now i dont wanna change a thing in case it changes lol.
Diets always tight haha i eat too boring for it to get away from me lol
Click to expand...
Eating boring is awesome it means you're eating for bodybuilding. I get no satisfaction from food anymore and it doesn't make me happy or comfortable. My carnivore diet (almost 100% carnivore) is completely for function.

And the only "bad" thing that's gonna happen is a "badass" thing which is you are super primed to run a bulking cycle when you're ready and you stay at this leanness. I can't imagine how you'll blow up it will be fun to watch!
 
vanlife_gymbum said:
Thanks bro I appreciate that 😀 been meaning to send you a message, I seen you have been thinking about EQ.. I have been too 😄

I've overheard three different people at the gym talking about it too, up from none before, ever.

Must be the weather bro, we are just getting our first spring days and all of a sudden the beach is packed and everyone is looking for Equipoise 😀
Click to expand...
Yeah reach out for whatever brother if i can help i will and if i cant ill point you in the direction of a member that can share there experience 🙏

Im currently on eq right now bro, coming on almost the 7 week mark at 400mg weekly.
Started at 500mg test/ 400mg eq and crushed my estrogen within a few weeks. Moved my test up to 750mg weekly and had bloods taken this morning. Physically feeling much better now though as in joints feel good again, libido is building back up strong. Development and fatloss working well also, so fingers crossed im back in the ball park bloodwork wise. If not ill decide if i move test up again or could drop the eq down.

I think a lot of people are trending towards lean bulk compounds that can provide a level of controlling influence with e2.
 
HarleyGuy said:
Eating boring is awesome it means you're eating for bodybuilding. I get no satisfaction from food anymore and it doesn't make me happy or comfortable. My carnivore diet (almost 100% carnivore) is completely for function.

And the only "bad" thing that's gonna happen is a "badass" thing which is you are super primed to run a bulking cycle when you're ready and you stay at this leanness. I can't imagine how you'll blow up it will be fun to watch!
Click to expand...
Thats is brother, if it doesnt fit my goals i dont want it.. just pure fuel and recovery at this point 😄

More keen for a big growth phase next year then i am to get shredded this year 🤣🤣 its all a process in order though, need to strip back the canvas, the we build on a fresh start.

I hope it moves well next year 🔥🙏🤞💪
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
@Allupfromhere that’s a killer leg day man you absolutely annihilated your legs. You can definitely see the hamstrings popping out from the side. That’s how we know it’s working.
 
Allupfromhere said:
Day 30 Wednesday - Quads / Calves -

Health by @ZenithHealth
Powered @R&Dpharma

5–7 mins stairmaster / mobility warm-up

---

Training

Leg Extension —
3×12–15 | Tempo 3-2-1-2
82.5kg ×13 +2.5kg
82.5kg ×12 +2.5kg
82.5kg ×11(double drop set)
62.5kg ×10
42.5kg ×8
2.5kg increase on every set this week.

Hack squat Squat (low foot, close stance) —
3×6–10 | Tempo 3-1-1-1
120kg ×10 +2rep
120kg × +1rep
120kg ×8
Got these clean as, wished i had of filmed it. Next time.

Heel-Elevated Bulgarian Split Squat —
2×10–12 (each leg) | Tempo 3-2-1-1
15kg(each hand) ×12 +3kg
15kg(each hand) ×10 +3kg
Good bump in weight today even after the extra the hacks

Leg Press (feet low & narrow) —
3×12–15 | Tempo 3-1-1-1
220kg ×13
220kg ×12
220kg ×12
Burnt a heap of gas on the Bulgarians and just held the line here. No way i was getting any extra fruit here.

Walking Lunges —
2×20 steps (10 each leg) | Short stride – Controlled stretch each rep
15kg ×10 each leg
15kg ×10 each leg
15kg ×10 each leg
I knew i didnt have extra weight as quads were already tanked. Just give myself some further rest and went for a third set.

---

Calves

Seated Calf Raise —
4×10–12 | Tempo 2-1-1-2
70kg ×12
70kg ×12
70kg ×11
70kg ×10
Moves this to seated raises to swap the stimulus a little. Seated definitely hits harder thats for sure.

Good solid session in there, gained a few a swapped another was able to get a Preworkout meal in before hand which always helps with strength and energy
Not sure why the last photo was too large to upload and shrinking it killed the quality. Thought is throw it up anyway as the pump was solid lol.

Bloods pulled this morning too, dead keen to see where it is all at 😍
Click to expand...
Brutal looking leg session here! Bulgarians and walking lunges! I always find single leg stuff hard due to the added cardio aspect.
 
waggat said:
Brutal looking leg session here! Bulgarians and walking lunges! I always find single-leg stuff hard due to the added cardio aspect.
Click to expand...
For sure, bro, those kinds of exercises really hit hard on the CNS and can be a reasonably fine line between CNS fatigue and muscle stimulus fatigue.

This is where having good cardiovascular health and capacity really allows someone to push hard on these greatly beneficial exercises.
 
Blood work is in this morning! We are heading in the right direction, and estrogen has increased, but not quite where we need it yet. The fork in the road now is to raise test again or lower EQ? I'm just going to bump the test up again, as high test is really working for me at the moment. Strength is still building with the high-carb days, and fat loss is still working really well. Blood pressure is good, so happy to push a little more here. Need E2 closer to 120 pmol, but not stressing heaps about it, as I'm really happy with the progress being made, and I'm recovering well and feel great. So, not going to be a slave to the number just yet, lol.

Have to love those test levels on 750mg 😈😍

Love even more being able to further show why @R&Dpharma is gold tier💛💛
 

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Quick comparison for anyone following the EQ - estrogen topic

First bloods were 500 test/400 EQ, and E2 was crushed. Could have been read accurately with an LCMS test, but there was no point; it was already tanked and below the bottom range.
Screenshot_20250916_062948_Samsung Notes.webp

Screenshot_20250916_063056_Samsung Notes.webp


The next bloods were taken 5 weeks after the first, with an increase in test to 750mg and keeping the EQ the same at 450mg. Estrogen has increased but not high enough, still with almost a 2:1 ratio.
Screenshot_20251010_065251_Samsung Notes.webp

Screenshot_20251010_065412_Samsung Notes.webp


@LevButlerov @BeMe @JimmyO187
 
Allupfromhere said:
Yeah for sure bro i definitely feel it but its only since i have split quad/hams into the own day and train them like a psychopath that they really have started to grow.. gotta learn to love how hard it needs to be 😅💀

And thanks brother🙏 nice work at your end too bro!! Big changes in your last progress photo!
Click to expand...
Splitting them is the best move brother, focus on growing each part and make that connection in the gym 💪🏼
 
Allupfromhere said:
Quick comparison for anyone following the EQ - estrogen topic

First bloods were 500 test/400 EQ, and E2 was crushed. Could have been read accurately with an LCMS test, but there was no point; it was already tanked and below the bottom range.View attachment 127737
View attachment 127738

The next bloods were taken 5 weeks after the first, with an increase in test to 750mg and keeping the EQ the same at 450mg. Estrogen has increased but not high enough, still with almost a 2:1 ratio.
View attachment 127739
View attachment 127740

@LevButlerov @BeMe @JimmyO187
Click to expand...
It’s wild how much it squashes e2….where do you like yours to sit? Will you make any adjustments here?
 
It’s wild how much it squashes e2….where do you like yours to sit? Will you make any adjustments here?

Yeah brother, it's crazy and how different it is from person to person. Might not have been an ideal time to experiment, but the progress is still moving well, so I don't mind.

When test is high, I like e2 at the top end of the range; I don't mind even if it spills over toward the 160-165 pmol mark, but I don't wanna risk any gyno possibilities, so this is as high as I'll let it go regardless if test is higher.

Yeah, going to be pushing test to 1g. I'll just ride it out for there, as I will be running out of time for the ester to saturate and wouldn't gain much from another increase.
 
Allupfromhere said:
It’s wild how much it squashes e2….where do you like yours to sit? Will you make any adjustments here?

Yeah brother, it's crazy and how different it is from person to person. Might not have been an ideal time to experiment, but the progress is still moving well, so I don't mind.

When test is high, I like e2 at the top end of the range; I don't mind even if it spills over toward the 160-165 pmol mark, but I don't wanna risk any gyno possibilities, so this is as high as I'll let it go regardless if test is higher.

Yeah, going to be pushing test to 1g. I'll just ride it out for there, as I will be running out of time for the ester to saturate and wouldn't gain much from another increase.
Click to expand...
I honestly haven’t seen one persons e2 not get squashed first time round and that’s from a variety of ratios

Yeah I’m with you on that bro, exactly where you want it to be imo

Nice brother, I love the the number 😂 💪🏼
 
Allupfromhere said:
Quick comparison for anyone following the EQ - estrogen topic

First bloods were 500 test/400 EQ, and E2 was crushed. Could have been read accurately with an LCMS test, but there was no point; it was already tanked and below the bottom range.View attachment 127737
View attachment 127738

The next bloods were taken 5 weeks after the first, with an increase in test to 750mg and keeping the EQ the same at 450mg. Estrogen has increased but not high enough, still with almost a 2:1 ratio.
View attachment 127739
View attachment 127740

@LevButlerov @BeMe @JimmyO187
Click to expand...
Good evidence EQ lowers E2 :D
 
Allupfromhere said:
Blood work is in this morning! We are heading in the right direction, and estrogen has increased, but not quite where we need it yet. The fork in the road now is to raise test again or lower EQ? I'm just going to bump the test up again, as high test is really working for me at the moment. Strength is still building with the high-carb days, and fat loss is still working really well. Blood pressure is good, so happy to push a little more here. Need E2 closer to 120 pmol, but not stressing heaps about it, as I'm really happy with the progress being made, and I'm recovering well and feel great. So, not going to be a slave to the number just yet, lol.

Have to love those test levels on 750mg 😈😍

Love even more being able to further show why @R&Dpharma is gold tier💛💛
Click to expand...
I would up the test by about 100mgs to see how you feel if BP is good and you're gtg. Seems lowering EQ is a factor as well here, try both. @Allupfromhere :D
 
BeMe said:
I think the main question is how are you feeling with your e2 at that range now? My doc always preaches these are all just numbers on a page. How you feel is what's most important
Click to expand...
This is true, I def fit into the pretty common too low too high range…60s knees and joints are sore, 350s and I’m watching puppy videos tearing up while being combative when ever possible 🤣
 
JimmyO187 said:
This is true, I def fit into the pretty common too low too high range…60s knees and joints are sore, 350s and I’m watching puppy videos tearing up while being combative when ever possible 🤣
Click to expand...
I know my e2 is pretty high when I almost cry when my hockey team wins a game lol
 
BeMe said:
I think the main question is, how are you feeling with your E2 at that range now? My doc always preaches these are all just numbers on a page. How you feel is what's most important.
Click to expand...
Yeah, as I mentioned, progress is good, recovery is good, and I feel good. Joints are a little dry but still okay. So, last bump in test, and we ride it out.
 
Allupfromhere said:
Day 27 – Sunday | 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
62.5kg x14
62.5kg x14
62.5kg x12
42.5kg x15 Drop
32.5kg x15Drop
20.25kg x12##
Solid amount of bloods here straight outta the gates. Well hydrated and good amount of carbs pre workout.

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x8 +20kg
120kg x8 +10kg
120kg x7# +10kg
Hams are getting strong! Reps dropped back which is expected but im up 20kg in 2 weeks on my working sets for all 3.
Starting to feel im not executing these properly now as i shouldnd be able to increase this much so soon. I think i need to straighten out my knees a touch maybe, i do feel the movement completely in my hamstrings though?
Thoughts?
View attachment 126062

Lying Hamstring Curl
3x10–12
Tempo 3-2-1-1
Last rep of each set = 10s isometric hold in the squeeze.
45kg x10 - 10s
45kg x9 - 8s
45kg x9 - 8s

Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Straight run with 24s today only managed to push 10 a piece though

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Added this in today as my body is just turning it on right now. To be able to hit a PR on this when i havent even had this exercise in rotation i was extremely proud and happy with.
View attachment 126064

Calves
Standing calf raises
3x10–12 + 1x20 burn-out set
Tempo 2-2-1-2 (full stretch + hard squeeze)
170kg x12
170kg x10
170kg x8
105kg x19##


I dont know exactly whats happening right now, if everything is starting to sync up, test and e2 have almost balance or @R&Dpharma oils just sending me into another fucking gear. But fuck i felt like an animal in there today.

I feel different... throughout the year on cycles i have watched myself make good progress with weights but was always slowly adding to keep things moving foward.

Im trying to find the best way to describe it... this time, this cycle is different. This time im actually reminding myself to go slow and not get carried away like im starting to have to keep up with my strenth not having to just force it more and more every week to try and move foward.
I know its now i need to tread carefully but the desire to push even harder is hard to refrain from. But we cant and dont want to risk connective tissue injury either.

This is meant to be a cut, i thought i would just be trying to hold onto the tissue as the fat come off.. but i feel there is a glimpse of something else. Its strange, i actually feel like im building..
I genuinely feel like im fucking 'on' and i havent had that feeling on any cycle yet.
The gear is different, i can physically feel the difference more and more as the days go past. Hand on heart the brothers oils are genuinely something else @R&Dpharma

All i know is im not changing a single thing right now, everything is moving just how it should and always make the most of momentum because you dont know when it will stall.

Only 4 weeks in and starting to see more cuts and separation. 12 months back i would have never thought i woulf have cuts coming through on my ass at this stage 🤣🤣🤣
View attachment 126068

Would normally have this workout on a Saturday but after fridays double spilt sessions i took Saturday off and rested. It paid off lol.
Click to expand...
Awesome DL photo 💪
 
Allupfromhere said:
Yeah, as I mentioned, progress is good, recovery is good, and I feel good. Joints are a little dry but still okay. So, last bump in test, and we ride it out.
Click to expand...
If the joints are still a bit dry keep adjusting. Now you have a solid idea of the ratios you'll need to keep. You can probably adjust your way to optimum from here
 
BeMe said:
If the joints are still a bit dry keep adjusting. Now you have a solid idea of the ratios you'll need to keep. You can probably adjust your way to optimum from here
Click to expand...
For sure, as I'll most likely use EQ again in my growth phase. 1g test as of Monday and go get bloods again in another 5 weeks. If E2 still hasn't come up enough, I then know 400 EQ is too high for me without smashing 1g+ of test, which will have its own potential problems.
 
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