Veteran Log 16 week Summer Cut Cycle Log - closing 2025

[BeMe]

Yeah sweet, exactly what I’m looking for…I’ve used straps many years ago when i was pushing real weight but can’t be bothered with all that…this seems like an easier option

I think wraps are a bit easier than sleeves. Properly fitted sleeves can be a bitch to get on and off, especially if you're sweaty. Got to fold them in half and pull really hard to get em up. For me they help provide extra stability for my shitty old knees lol

 

[Allupfromhere]

I think wraps are a bit easier than sleeves. Properly fitted sleeves can be a bitch to get on and off, especially if you're sweaty. Got to fold them in half and pull really hard to get em up. For me they help provide extra stability for my shitty old knees lol

Havent yet tried the wraps as i have never really lifted heavy but your right in they can be a little sticky getting them off

 

[BeMe]

Havent yet tried the wraps as i have never really lifted heavy but your right in they can be a little sticky getting them off

They can be annoying to put on when you have pants and shoes on too. I always wear shorts when I'm gonna squat heavy and throw on my sleeves

 

[JimmyO187]

I think wraps are a bit easier than sleeves. Properly fitted sleeves can be a bitch to get on and off, especially if you're sweaty. Got to fold them in half and pull really hard to get em up. For me they help provide extra stability for my shitty old knees lol

Yeah ok, so I guess once they go on during the workout they don’t come off??

 

[Allupfromhere]

Yeah ok, so I guess once they go on during the workout they don’t come off??

Pretty much i just roll them down onto my calves and it doesnt bother me really

 

[JimmyO187]

Pretty much i just roll them down onto my calves and it doesnt bother me really

Sweet, they will be here next week…one more leg day with out them

 

[Allupfromhere]

Touchdown from the brother @R&Dpharma his support and insane quality products really helping me to new heights! Much love bro

 

[BeMe]

Pretty much i just roll them down onto my calves and it doesnt bother me really

Yeah ok, so I guess once they go on during the workout they don’t come off??

Rolling down works.

I train at home so I'll just drop my pants throw on the sleeves, squat in my boxers, then take them off lol

 

[JimmyO187]

Rolling down works.

I train at home so I'll just drop my pants throw on the sleeves, squat in my boxers, then take them off lol

Maybe I’ll try this in the gym, keep ya posted

 

[BeMe]

Touchdown from the brother @R&Dpharma his support and insane quality products really helping me to new heights! Much love broView attachment 130372

Are you at 1g per week still? I'm doing the math here's and it doesn't look good for your wallet lol

 

[Allupfromhere]

Rolling down works.

I train at home so I'll just drop my pants throw on the sleeves, squat in my boxers, then take them off lol

Take off your boxers or sleeves

 

[Allupfromhere]

Are you at 1g per week still? I'm doing the math here's and it doesn't look good for your wallet lol

I am brother, i am very fortunate to one of the best in the business supporting me and my journey @R&Dpharma and couldnt be more gratefull to be able to represent the brand

 

[R&Dpharma]

Are you at 1g per week still? I'm doing the math here's and it doesn't look good for your wallet lol

Happy to sponsor this log mate the pantry is fully open to the bro

 

[Allupfromhere]

Happy to sponsor this log mate the pantry is fully open to the bro

Team @R&Dpharma bringing a new monster in the making

 

[BeMe]

Maybe I’ll try this in the gym, keep ya posted

It's either gonna go really good or really bad. No in-between on this one. Let us know lol. Don't forget the pics

 

[BeMe]

Take off your boxers or sleeves

Guess I shoulda been more specific. I might have just gotten @JimmyO187 arrested

 

[BeMe]

Team @R&Dpharma bringing a new monster in the making

You Aussies have the best UGLs. So supportive. I l love it!

 

[LevButlerov]

Touchdown from the brother @R&Dpharma his support and insane quality products really helping me to new heights! Much love broView attachment 130372

Love this touchdown from @R&Dpharma amazing gear this is top of the line quality here, R&D is HOT! @Allupfromhere

 

[Mobster]

Touchdown from the brother @R&Dpharma his support and insane quality products really helping me to new heights! Much love broView attachment 130372

Nice looking products

 

[Allupfromhere]

Nice looking products

Not wrong brother

 

[bullybreed]

Day 37 Wednesday - Quads / Calves -

Powered @R&Dpharma
Health by @ZenithHealth

5–7 mins stairmaster / mobility warm-up

---

Training

Leg Extension —
3×12–15 | Tempo 3-2-1-2
85kg ×12 +2.5kg
85kg ×12 +2.5kg
85kg ×11(double drop set)
65kg ×9
45kg ×7
2.5kg increase on every set again this week.

Hack squat Squat (low foot, close stance) —
2×6–10 | Tempo 3-1-1-1
130kg ×8+10kg
130kg ×7 +10kg
Moved weight up by 10kg for both but drop off 1 set. Will add it back or maybe a burner set next week. Want to try and push more weight first

Heel-Elevated Bulgarian Split Squat —
2×10–12 (each leg) | Tempo 3-2-1-1
15kg(each hand) ×12
15kg(each hand) ×10


Leg Press (feet low & narrow) —
2×8-10 | Tempo 3-1-1-1
240kg ×9 +20kg
240kg ×8 +20kg
Same as the squats big increase in weight but dropped of a set. My ROM on this exercise has significantly improved. Stay in full control all the way down to the bump stops with complete instentional drive up.


Walking Lunges —
2×20 steps (10 each leg) | Short stride – Controlled stretch each rep
15kg ×10 each leg
15kg ×10 each leg

---

Calves

Seated Calf Raise —
3×10–12 | Tempo 2-1-1-2
70kg ×12
70kg ×12
70kg ×11


What a monster of a day, amd not in a good way
12hr heavy shift at work, might as well be lugging 40kg barbells around all day then a 2hr drive home in traffic.

Still got in there for a quad session but dropped some volume back and just pushed the intensity with what energy i had left.

Got home and cooked some meals for the next few days, no excuses then.

Solid steps in and fuck all sleep last night as we are straight back into it today leaving home at 4am.. is what is it lol.

Rest day today, much needed.

You doing all the 1%s that add up to success, who can be fooked cooking after a full days physical work let alone add massive legs day at the gym, really good mate, you set the bar high.

 

[Allupfromhere]

You doing all the 1%s that add up to success, who can be fooked cooking after a full days physical work let alone add massive legs day at the gym, really good mate, you set the bar high.

Cant even lie brother lol, some days a fucking shit thrashed at work, push as hard as i can in the gym and still sort everything else put too haha..

The thing is if i dont suck it up at the hard times everything suffers. Nutrition drifts off track as i dont have anything prepped. Then the excuses start to roll in i make for myself like it wont hurt your progress its all good. Then the excuses and leniency starts to compound and bang you give yourself enough track to derail and momentum is killed all because i didnt want to dig a little deeper and a hard day.

Yeah i can reset and get back on track after a few shitty days, maybe a week or two, possibly a month...

OR.. I could have been fucking slaying it that whole time and pumping progress

Push through enough hard times and they jist become like anything else, you just do it

 

[bullybreed]

Cant even lie brother lol, some days a fucking shit thrashed at work, push as hard as i can in the gym and still sort everything else put too haha..

The thing is if i dont suck it up at the hard times everything suffers. Nutrition drifts off track as i dont have anything prepped. Then the excuses start to roll in i make for myself like it wont hurt your progress its all good. Then the excuses and leniency starts to compound and bang you give yourself enough track to derail and momentum is killed all because i didnt want to dig a little deeper and a hard day.

Yeah i can reset and get back on track after a few shitty days, maybe a week or two, possibly a month...

OR.. I could have been fucking slaying it that whole time and pumping progress

Push through enough hard times and they jist become like anything else, you just do it

I think i can relate yo this, kinda like the all or nothing mentality. I think i mentioned to you years ago the c6c7 issue i had, it knocked me around cause because i couldn’t do EVERYTHING i wanted i choose to to nothing including the thing i was probably able to do, get into a big rut.

 

[Allupfromhere]

I think i can relate yo this, kinda like the all or nothing mentality. I think i mentioned to you years ago the c6c7 issue i had, it knocked me around cause because i couldn’t do EVERYTHING i wanted i choose to to nothing including the thing i was probably able to do, get into a big rut.

I Remember you mentioning this! You know yourself brother can let big things hold us down and project onto things we can still manage and that what i mean its potentially pandoras box opening. I understanf there is things that happen that genuinely effect our ability to function and do things but if we allow the little thing to do the same jist because they are hard on the day its human nature to take the easy route..

Happy and proud of ya brother for pushing past those times

 

[stevesmi]

Touchdown from the brother @R&Dpharma his support and insane quality products really helping me to new heights! Much love broView attachment 130372

@Allupfromhere always feels good to get a nice touchdown. It's like Christmas morning as a kid. That's some good looking testosterone.

 

[BeMe]

I Remember you mentioning this! You know yourself brother can let big things hold us down and project onto things we can still manage and that what i mean its potentially pandoras box opening. I understanf there is things that happen that genuinely effect our ability to function and do things but if we allow the little thing to do the same jist because they are hard on the day its human nature to take the easy route..

Happy and proud of ya brother for pushing past those times

Yea it's really hard to tell when your body really needs a break or it's just being a little whiney bitch lol

I struggle with that cuz my mindset is always just push through it, but then I suffer the consequences pretty regularly lol.

 

[ceo]

Cant even lie brother lol, some days a fucking shit thrashed at work, push as hard as i can in the gym and still sort everything else put too haha..

The thing is if i dont suck it up at the hard times everything suffers. Nutrition drifts off track as i dont have anything prepped. Then the excuses start to roll in i make for myself like it wont hurt your progress its all good. Then the excuses and leniency starts to compound and bang you give yourself enough track to derail and momentum is killed all because i didnt want to dig a little deeper and a hard day.

Yeah i can reset and get back on track after a few shitty days, maybe a week or two, possibly a month...

OR.. I could have been fucking slaying it that whole time and pumping progress

Push through enough hard times and they jist become like anything else, you just do it

bros yeah i hear you. I got called late last week to a call when some lady's pipe exploded. Water was gushing everywhere. This was at 2 or 3 AM it sucked. @Allupfromhere

 

[Allupfromhere]

bros yeah i hear you. I got called late last week to a call when some lady's pipe exploded. Water was gushing everywhere. This was at 2 or 3 AM it sucked. @Allupfromhere

Thats a tough gig brother, but you still went and got it done didnt you? Its just what we do bro

 

[Allupfromhere]

Yea it's really hard to tell when your body really needs a break or it's just being a little whiney bitch lol

I struggle with that cuz my mindset is always just push through it, but then I suffer the consequences pretty regularly lol.

Hahaha i love this, still cracks me up our previous conversation talking about with this mentality

 

[Allupfromhere]

Day 39 – Friday – Shoulders / Arms

Powered by @R&Dpharma
Health by @ZenithHealth


Training

Reverse pec deck flys
2×12–15, 1×12–15DS | Tempo 3-2-1-2
68kg ×12
68kg ×12
55kg ×15 → 40kg ×14 (dropset)


Plate loaded machine shoulder press
2×6–10, 1×12–15
100kg ×9
100kg ×9
70kg ×13


Machine Preacher Curl
2×6–10, 1×12–15 | Tempo 3-2-1-2
40kg ×10
40kg ×9
20kg ×14 <1rep

Tricep Pressdown
2×10–12, 1×12–15DS | Tempo 3-2-1-1
84kg ×12
84kg ×11
64kg ×14 → 42.5kg ×12 (dropset)

Seated Side Lateral Raise
3×12–15, 1×15–18RP | Tempo 3-2-1-1
12.5kg ×15
12.5kg ×14 +1rep
12.5kg ×13 +1rep
7.5kg ×17 → 20s rest → 7.5kg ×13


Bayesian Cable Curl
3×12–15 | Tempo 3-2-1-2
13.5kg ×15
13.5kg ×15 +1rep
13.5kg ×12 - Dropset
7.5kg ×Amrap

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

Bonus pump round

Ez bb curl/tricep rope extension super set.
3×15-20
20kg ×20/17.5kg ×20
20kg ×18/17.5kg ×15
20kg ×17/17.5kg ×13
Dropset on the last of each set and just hit amrap.

Thursday was a much needed rest day but back to business on friday as the show continues.

Solid session tonight, well rested and well fed. Love me some volume on this day as its all smaller muscles and just love the pump big time haha.

Steps were good and high carb day always helps again. Abs a starting to hang around all day which is nice to see, but 11 weeks left and i gotta go for it if im gonna get somewhat close to being shredded by christmas.. but man i cant wait untill my chest fills out to tighten up some loose skin

Might have a little suprise on sunday... stay tuned lol

 

[Ulter]

Day 39 – Friday – Shoulders / Arms

Powered by @R&Dpharma
Health by @ZenithHealth


Training

Reverse pec deck flys
2×12–15, 1×12–15DS | Tempo 3-2-1-2
68kg ×12
68kg ×12
55kg ×15 → 40kg ×14 (dropset)


Plate loaded machine shoulder press
2×6–10, 1×12–15
100kg ×9
100kg ×9
70kg ×13


Machine Preacher Curl
2×6–10, 1×12–15 | Tempo 3-2-1-2
40kg ×10
40kg ×9
20kg ×14 <1rep

Tricep Pressdown
2×10–12, 1×12–15DS | Tempo 3-2-1-1
84kg ×12
84kg ×11
64kg ×14 → 42.5kg ×12 (dropset)

Seated Side Lateral Raise
3×12–15, 1×15–18RP | Tempo 3-2-1-1
12.5kg ×15
12.5kg ×14 +1rep
12.5kg ×13 +1rep
7.5kg ×17 → 20s rest → 7.5kg ×13


Bayesian Cable Curl
3×12–15 | Tempo 3-2-1-2
13.5kg ×15
13.5kg ×15 +1rep
13.5kg ×12 - Dropset
7.5kg ×Amrap

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

Bonus pump round

Ez bb curl/tricep rope extension super set.
3×15-20
20kg ×20/17.5kg ×20
20kg ×18/17.5kg ×15
20kg ×17/17.5kg ×13
Dropset on the last of each set and just hit amrap.

Thursday was a much needed rest day but back to business on friday as the show continues.

Solid session tonight, well rested and well fed. Love me some volume on this day as its all smaller muscles and just love the pump big time haha.

Steps were good and high carb day always helps again. Abs a starting to hang around all day which is nice to see, but 11 weeks left and i gotta go for it if im gonna get somewhat close to being shredded by christmas.. but man i cant wait untill my chest fills out to tighten up some loose skin

Might have a little suprise on sunday... stay tuned lol

you gotta love this training. i like the skullcrushers @Allupfromhere those look pretty fun to hit

 

[Freki]

Day 39 – Friday – Shoulders / Arms

Powered by @R&Dpharma
Health by @ZenithHealth


Training

Reverse pec deck flys
2×12–15, 1×12–15DS | Tempo 3-2-1-2
68kg ×12
68kg ×12
55kg ×15 → 40kg ×14 (dropset)


Plate loaded machine shoulder press
2×6–10, 1×12–15
100kg ×9
100kg ×9
70kg ×13


Machine Preacher Curl
2×6–10, 1×12–15 | Tempo 3-2-1-2
40kg ×10
40kg ×9
20kg ×14 <1rep

Tricep Pressdown
2×10–12, 1×12–15DS | Tempo 3-2-1-1
84kg ×12
84kg ×11
64kg ×14 → 42.5kg ×12 (dropset)

Seated Side Lateral Raise
3×12–15, 1×15–18RP | Tempo 3-2-1-1
12.5kg ×15
12.5kg ×14 +1rep
12.5kg ×13 +1rep
7.5kg ×17 → 20s rest → 7.5kg ×13


Bayesian Cable Curl
3×12–15 | Tempo 3-2-1-2
13.5kg ×15
13.5kg ×15 +1rep
13.5kg ×12 - Dropset
7.5kg ×Amrap

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

Bonus pump round

Ez bb curl/tricep rope extension super set.
3×15-20
20kg ×20/17.5kg ×20
20kg ×18/17.5kg ×15
20kg ×17/17.5kg ×13
Dropset on the last of each set and just hit amrap.

Thursday was a much needed rest day but back to business on friday as the show continues.

Solid session tonight, well rested and well fed. Love me some volume on this day as its all smaller muscles and just love the pump big time haha.

Steps were good and high carb day always helps again. Abs a starting to hang around all day which is nice to see, but 11 weeks left and i gotta go for it if im gonna get somewhat close to being shredded by christmas.. but man i cant wait untill my chest fills out to tighten up some loose skin

Might have a little suprise on sunday... stay tuned lol

Damn looking bro, great to see the abs popping

 

[Allupfromhere]

you gotta love this training. i like the skullcrushers @Allupfromhere those look pretty fun to hit

Thanks brother, skulls are my favourite exercise

 

[Allupfromhere]

Damn looking bro, great to see the abs popping

Yeah nice for them to still be visable after a full day of eating haha. Fuck i gotta lot of work to do still.

 

[ROIDDERS]

Yeah nice for them to still be visable after a full day of eating haha. Fuck i gotta lot of work to do still.

@Allupfromhere that is definitely a good sign. Having abs year round and having abs when it's flexible where you can have them visible like that is a good thing.

 

[2Thick]

Day 39 – Friday – Shoulders / Arms

Powered by @R&Dpharma
Health by @ZenithHealth


Training

Reverse pec deck flys
2×12–15, 1×12–15DS | Tempo 3-2-1-2
68kg ×12
68kg ×12
55kg ×15 → 40kg ×14 (dropset)


Plate loaded machine shoulder press
2×6–10, 1×12–15
100kg ×9
100kg ×9
70kg ×13


Machine Preacher Curl
2×6–10, 1×12–15 | Tempo 3-2-1-2
40kg ×10
40kg ×9
20kg ×14 <1rep

Tricep Pressdown
2×10–12, 1×12–15DS | Tempo 3-2-1-1
84kg ×12
84kg ×11
64kg ×14 → 42.5kg ×12 (dropset)

Seated Side Lateral Raise
3×12–15, 1×15–18RP | Tempo 3-2-1-1
12.5kg ×15
12.5kg ×14 +1rep
12.5kg ×13 +1rep
7.5kg ×17 → 20s rest → 7.5kg ×13


Bayesian Cable Curl
3×12–15 | Tempo 3-2-1-2
13.5kg ×15
13.5kg ×15 +1rep
13.5kg ×12 - Dropset
7.5kg ×Amrap

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

Bonus pump round

Ez bb curl/tricep rope extension super set.
3×15-20
20kg ×20/17.5kg ×20
20kg ×18/17.5kg ×15
20kg ×17/17.5kg ×13
Dropset on the last of each set and just hit amrap.

Thursday was a much needed rest day but back to business on friday as the show continues.

Solid session tonight, well rested and well fed. Love me some volume on this day as its all smaller muscles and just love the pump big time haha.

Steps were good and high carb day always helps again. Abs a starting to hang around all day which is nice to see, but 11 weeks left and i gotta go for it if im gonna get somewhat close to being shredded by christmas.. but man i cant wait untill my chest fills out to tighten up some loose skin

Might have a little suprise on sunday... stay tuned lol

Looks like your abs are really starting to pop. That's a good thing for sure. You've definitely come a long way in this Log and you're going to continue to improve. We got all the confidence in you. @Allupfromhere

 

[BeMe]

Hahaha i love this, still cracks me up our previous conversation talking about with this mentality

My body is a bitchass liar lol

 

[BeMe]

Day 39 – Friday – Shoulders / Arms

Powered by @R&Dpharma
Health by @ZenithHealth


Training

Reverse pec deck flys
2×12–15, 1×12–15DS | Tempo 3-2-1-2
68kg ×12
68kg ×12
55kg ×15 → 40kg ×14 (dropset)


Plate loaded machine shoulder press
2×6–10, 1×12–15
100kg ×9
100kg ×9
70kg ×13


Machine Preacher Curl
2×6–10, 1×12–15 | Tempo 3-2-1-2
40kg ×10
40kg ×9
20kg ×14 <1rep

Tricep Pressdown
2×10–12, 1×12–15DS | Tempo 3-2-1-1
84kg ×12
84kg ×11
64kg ×14 → 42.5kg ×12 (dropset)

Seated Side Lateral Raise
3×12–15, 1×15–18RP | Tempo 3-2-1-1
12.5kg ×15
12.5kg ×14 +1rep
12.5kg ×13 +1rep
7.5kg ×17 → 20s rest → 7.5kg ×13


Bayesian Cable Curl
3×12–15 | Tempo 3-2-1-2
13.5kg ×15
13.5kg ×15 +1rep
13.5kg ×12 - Dropset
7.5kg ×Amrap

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

Bonus pump round

Ez bb curl/tricep rope extension super set.
3×15-20
20kg ×20/17.5kg ×20
20kg ×18/17.5kg ×15
20kg ×17/17.5kg ×13
Dropset on the last of each set and just hit amrap.

Thursday was a much needed rest day but back to business on friday as the show continues.

Solid session tonight, well rested and well fed. Love me some volume on this day as its all smaller muscles and just love the pump big time haha.

Steps were good and high carb day always helps again. Abs a starting to hang around all day which is nice to see, but 11 weeks left and i gotta go for it if im gonna get somewhat close to being shredded by christmas.. but man i cant wait untill my chest fills out to tighten up some loose skin

Might have a little suprise on sunday... stay tuned lol

Damn bro you all tatted with the gauges in your ears. You work in a tattoo shop or something? No wait lemme guess... corporate something right lol

 

[Allupfromhere]

Damn bro you all tatted with the gauges in your ears. You work in a tattoo shop or something? No wait lemme guess... corporate something right lol

Hahaha not exactly brother lol
Dogman life

 

[BeMe]

Hahaha not exactly brother lol
Dogman life

Cool. You guys call Crane ops dogman? Why's that?

You every get tippy in one going for a big lift?

Lol I just realized you're a pro lifter bro!

 

[LevButlerov]

Hahaha not exactly brother lol
Dogman life

That's legit, damn big cranes! @Allupfromhere

 

[BeMe]

That's legit, damn big cranes! @Allupfromhere

Ahhh that's what she said...you teed me up there @LevButlerov couldn't help myself

 

[Allupfromhere]

That's legit, damn big cranes! @Allupfromhere

I used to work tower cranes on highrise developements before mobiles

 

[BeMe]

I used to work tower cranes on highrise developements before mobiles

Whoa cool.

I always wondered...what do you do when you gotta take a leak?

I know for sure you're climbing down for a deuce but number 1...you got a bottle or somethn?

 

[bullybreed]

Day 39 – Friday – Shoulders / Arms

Powered by @R&Dpharma
Health by @ZenithHealth


Training

Reverse pec deck flys
2×12–15, 1×12–15DS | Tempo 3-2-1-2
68kg ×12
68kg ×12
55kg ×15 → 40kg ×14 (dropset)


Plate loaded machine shoulder press
2×6–10, 1×12–15
100kg ×9
100kg ×9
70kg ×13


Machine Preacher Curl
2×6–10, 1×12–15 | Tempo 3-2-1-2
40kg ×10
40kg ×9
20kg ×14 <1rep

Tricep Pressdown
2×10–12, 1×12–15DS | Tempo 3-2-1-1
84kg ×12
84kg ×11
64kg ×14 → 42.5kg ×12 (dropset)

Seated Side Lateral Raise
3×12–15, 1×15–18RP | Tempo 3-2-1-1
12.5kg ×15
12.5kg ×14 +1rep
12.5kg ×13 +1rep
7.5kg ×17 → 20s rest → 7.5kg ×13


Bayesian Cable Curl
3×12–15 | Tempo 3-2-1-2
13.5kg ×15
13.5kg ×15 +1rep
13.5kg ×12 - Dropset
7.5kg ×Amrap

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

Bonus pump round

Ez bb curl/tricep rope extension super set.
3×15-20
20kg ×20/17.5kg ×20
20kg ×18/17.5kg ×15
20kg ×17/17.5kg ×13
Dropset on the last of each set and just hit amrap.

Thursday was a much needed rest day but back to business on friday as the show continues.

Solid session tonight, well rested and well fed. Love me some volume on this day as its all smaller muscles and just love the pump big time haha.

Steps were good and high carb day always helps again. Abs a starting to hang around all day which is nice to see, but 11 weeks left and i gotta go for it if im gonna get somewhat close to being shredded by christmas.. but man i cant wait untill my chest fills out to tighten up some loose skin

Might have a little suprise on sunday... stay tuned lol

Lots of volume, are you finding bigger reps for the smaller muscle groups are the go?

Abs are beach ready now, summer is gonna be killer.

Black bathroom fittings are pretty good too!

 

[Allupfromhere]

Whoa cool.

I always wondered...what do you do when you gotta take a leak?

I know for sure you're climbing down for a deuce but number 1...you got a bottle or somethn?

Hahahaha alwayd the question everyone asks.. yeah we just take a bottle with us. Most of the tower cranes have a man hoist that travels up and down to a platform not too far from the top so if nature calls your not climbing down a couple hundred meters hahaha

 

[LevButlerov]

I used to work tower cranes on highrise developements before mobiles

damn that's cool, you def not afraid of heights lol

 

[LevButlerov]

Ahhh that's what she said...you teed me up there @LevButlerov couldn't help myself

i thought that too LOL when typing it.

 

[BeMe]

Hahahaha alwayd the question everyone asks.. yeah we just take a bottle with us. Most of the tower cranes have a man hoist that travels up and down to a platform not too far from the top so if nature calls your not climbing down a couple hundred meters hahaha

Cool. Good ol' trucker piss jug lol

 

[Allupfromhere]

damn that's cool, you def not afraid of heights lol

Not really anymore lol, driving is a little different especially with a freestanding crane. The tower moves and leans from the inertia of heavy loads..

 

[Allupfromhere]

Lots of volume, are you finding bigger reps for the smaller muscle groups are the go?

Abs are beach ready now, summer is gonna be killer.

Black bathroom fittings are pretty good too!

For me i do brother i just feep i get more stimulus this way and my joints dont get so banged up lol

 

[Allupfromhere]

Touchdown from the brother @ZenithHealth
A 30mg banger to see me out year

 

[Allupfromhere]

Preworkout meal - some easy carbs and quick wpi protien, yes that jam is 100% organic lol, and off to destroy the hamstrings and calves lol

 

[LevButlerov]

Not really anymore lol, driving is a little different especially with a freestanding crane. The tower moves and leans from the inertia of heavy loads..

I will be honest I would be afraid lol

 

[Allupfromhere]

I will be honest I would be afraid lol

Dont worry most are lol its not for everyone

 

[LevButlerov]

Dont worry most are lol its not for everyone

Especially I dont get enough sleep, and on a crane lol would be bad.

 

[IronMarcus]

Sounds like you've got a solid plan, EVO. Respect for laying it all out there and being so transparent about the journey. That's a serious commitment on the cycle too, gotta respect the dedication.

20k steps is no joke, especially while cutting. I struggle to hit 10k on some days, haha. Carb cycling early on is smart – keeps the sanity intact. And I agree, cardio over starvation any day!

Looking forward to seeing the progress pics, man. You got this! And props to ZenithHealth for the support – having the right people makes all the difference.

 

[Allupfromhere]

Sounds like you've got a solid plan, EVO. Respect for laying it all out there and being so transparent about the journey. That's a serious commitment on the cycle too, gotta respect the dedication.

20k steps is no joke, especially while cutting. I struggle to hit 10k on some days, haha. Carb cycling early on is smart – keeps the sanity intact. And I agree, cardio over starvation any day!

Looking forward to seeing the progress pics, man. You got this! And props to ZenithHealth for the support – having the right people makes all the difference.

Thank you brother! 5 weeks in noe and everything is moving well, plan is working have made some slight adjustments to cycle due tp reflections in blood work but i feel i have even more momentum now which is even better.

Yeah brother for sure surrpunding yourself with the right people supporting you can make or break the goal ahead.

Im super fortunate to have @ZenithHealth and the brother @R&Dpharma in my corner! Complete gratitude and big things ahead!

Thanks again bro hope you enjoy the log

 

[Allupfromhere]

Cool. You guys call Crane ops dogman? Why's that?

You every get tippy in one going for a big lift?

Lol I just realized you're a pro lifter bro!

Haha i just seen this comment now lol.. yeah the person directing the crane is called a dogman/rigger. They are seperate licenses but to work on those cranes you need to have both tickets dogman and intermediate rigger.

Crane wise there is a few different ones just relevent to weight and capacity class but an open class ticket allows you to operate any size.. however need to earn your stripes in each weight class before a company will give you a run in the big boys..

 

[ceo]

Thats a tough gig brother, but you still went and got it done didnt you? Its just what we do bro

bros yeah. my wife wants me working cause we get good insurance even though her daddy rich

 

[Allupfromhere]

Day 40 – Saturday | Hamstrings/Calves

Health by @ZenithHealth
Powered by @R&Dpharma

10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
62.5kg x13 <1rep
62.5kg x13
62.5kg x12
42.5kg x13 Drop
32.5kg x14Drop
Didnt push for the third dropset tonight as i want to push more on the rdl's

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x9
120kg x9+1rep
120kg x8+2reps
Got the reps in on the last set this week also


Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Dropped the knee around step 8 on the second set but pushed through and finished off.

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Cant add anymore weight on this machine so just gonna push reps each week.


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 x18##

Week five and workouts complete...
Though i am happy with where im at i do wonder if im going to get to where i want by christmas. I dont want to rush things and lose muscle because of impatiance but i do want to be as lean as possible.

I think im just possibly in a mental rut that i havent acknowledged or its just the swings in mental thoughts.

Its hard not to get caught up in feelings when you set deadlines for yourself however gotta keep putting in the work regardless. So we press on for another week and see where things are at.

Ill throw up a progress update tomorrow on my rest day and some other details so its all up to date. Hope everyone is enjoying their weekend, much love crew

 

[Ulter]

Thanks brother, skulls are my favourite exercise

yeah they are tough on the forearms and elbows though

 

[BeMe]

Thank you brother! 5 weeks in noe and everything is moving well, plan is working have made some slight adjustments to cycle due tp reflections in blood work but i feel i have even more momentum now which is even better.

Yeah brother for sure surrpunding yourself with the right people supporting you can make or break the goal ahead.

Im super fortunate to have @ZenithHealth and the brother @R&Dpharma in my corner! Complete gratitude and big things ahead!

Thanks again bro hope you enjoy the log

That guy's a bot lol. Second time with this ironmarcus name haha

 

[BeMe]

Haha i just seen this comment now lol.. yeah the person directing the crane is called a dogman/rigger. They are seperate licenses but to work on those cranes you need to have both tickets dogman and intermediate rigger.

Crane wise there is a few different ones just relevent to weight and capacity class but an open class ticket allows you to operate any size.. however need to earn your stripes in each weight class before a company will give you a run in the big boys..

Pretty cool. Must be tough for you though cuz your sitting all day. I bet you don't mind the dogman duties now and again right

 

[BeMe]

Day 40 – Saturday | Hamstrings/Calves

Health by @ZenithHealth
Powered by @R&Dpharma

10 mins incline treadmill walk (warm-up, hamstrings engaged)

Seated Hamstring Curl (machine)
3x12–15 + 1x12–15DS
Tempo 3-2-1-2 (slow control + hard squeeze)
Last set: dropset 2–3 tiers
62.5kg x13 <1rep
62.5kg x13
62.5kg x12
42.5kg x13 Drop
32.5kg x14Drop
Didnt push for the third dropset tonight as i want to push more on the rdl's

Romanian Deadlift barbell
3x8–12
Tempo 4-1-2-1 (slow negative, stretch focus)
Keep constant hamstring tension, no full lockout.
120kg x9
120kg x9+1rep
120kg x8+2reps
Got the reps in on the last set this week also


Walking Lunges (long stride, hamstring/glute focus) kettle bell
2x20 steps (10 each leg)
24kg x10 each
24kg x10
Dropped the knee around step 8 on the second set but pushed through and finished off.

Super Squat - wide stance, flared foot
Pyramid build to top weight
10 ×200kg
8 x240kg
6 x280kg
4x 320kg#
Cant add anymore weight on this machine so just gonna push reps each week.


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 x18##

Week five and workouts complete...
Though i am happy with where im at i do wonder if im going to get to where i want by christmas. I dont want to rush things and lose muscle because of impatiance but i do want to be as lean as possible.

I think im just possibly in a mental rut that i havent acknowledged or its just the swings in mental thoughts.

Its hard not to get caught up in feelings when you set deadlines for yourself however gotta keep putting in the work regardless. So we press on for another week and see where things are at.

Ill throw up a progress update tomorrow on my rest day and some other details so its all up to date. Hope everyone is enjoying their weekend, much love crew

Stay strong bro..just the hormones playing games with your mind. You got this! Head down and push on!!!

 

[Allupfromhere]

That guy's a bot lol. Second time with this ironmarcus name haha

Yeah i thought something was up there the dirty dog haha got me good

 

[Allupfromhere]

Pretty cool. Must be tough for you though cuz your sitting all day. I bet you don't mind the dogman duties now and again right

Nah id rather have boots on the ground everyday! I actually dont like driving all that much. Doggin on the ground keeps me active as im moving all day long, where the big steps come from and half the time i chose to carry the smaller stuff so i get some added weight to the cardio

Driving mentally cooks your brain day after day. Your concentration can never stop, always observing, watching not only everything visually through the window but constantly lookinh at yours gauges too. Watching the wind speed, the wind gust speed, wind direction, boom length & radius. Load weight and cranes capacity at current radius. How much load swing your causing from slew speed, load weight and rope length so you can time when you stop slewing then go again so you catch the load. Plus all the personell on site who seem to be oblivious to having multiple tonnes of weight hanging over their hear even though your consstantly sounding the alert siren...

Everyone wants to be a driver untill they're in the seat and realise what it takes

Stay strong bro..just the hormones playing games with your mind. You got this! Head down and push on!!!

I did say this to myself last night lol..
Changes are happening so stop being a bitch and shut up and keep putting in the work

 

[SPOONMAN366]

Cant even lie brother lol, some days a fucking shit thrashed at work, push as hard as i can in the gym and still sort everything else put too haha..

The thing is if i dont suck it up at the hard times everything suffers. Nutrition drifts off track as i dont have anything prepped. Then the excuses start to roll in i make for myself like it wont hurt your progress its all good. Then the excuses and leniency starts to compound and bang you give yourself enough track to derail and momentum is killed all because i didnt want to dig a little deeper and a hard day.

Yeah i can reset and get back on track after a few shitty days, maybe a week or two, possibly a month...

OR.. I could have been fucking slaying it that whole time and pumping progress

Push through enough hard times and they jist become like anything else, you just do it

Facts

 

[SPOONMAN366]

Hahaha not exactly brother lol
Dogman life

Brother of the hook

 

[Allupfromhere]

Facts

for sure brother!!

Brother of the hook

 

[Allupfromhere]

Brother of the hook

You rigging out west bro?

 

[SPOONMAN366]

You rigging out west bro?

Always
Rope access rigger my bro
I get to rig the load while swinging on ropes
Pumping on all the rio tinto sites atm

 

[Allupfromhere]

Always
Rope access rigger my bro
I get to rig the load while swinging on ropes
Pumping on all the rio tinto sites atm

Fuck yessss brother the big league! Advanced rigging license requirment ey?
I never pushed further then intermediate as i just didnt need it in vic unless i was gonna look at rigging offshore. The government projects in vic under the cfmeu mobile crane eba are just offering too much for me to press interstate. Plus i do love coming home each night to the family
If i was single man, no kids though fuck i would do whatever i could to get a chance at what you do purely for the skills and experience.

 

[SPOONMAN366]

Fuck yessss brother the big league! Advanced rigging license requirment ey?
I never pushed further then intermediate as i just didnt need it in vic unless i was gonna look at rigging offshore. The government projects in vic under the cfmeu mobile crane eba are just offering too much for me to press interstate. Plus i do love coming home each night to the family
If i was single man, no kids though fuck i would do whatever i could to get a chance at what you do purely for the skills and experience.

Hell yeah bro
We do some gangster shiz
I am lucky im single this life isn't for family men ive seen how hard that can be for people and heard the horror stories as you probably have yourself,mad respect for anyone in this game but

Last week I was swinging off a live load while on ropes,rope access is the shit bro def gets the adrenaline going as operating the big cranes also wld,the operators know exactly what were doing,we always laugh about it after they say 'bro i see my weight change i know ur raping the load while ur on rope' im lucky ive been up here few years now so I know a lot of them and have gained the trust as they have mine,nah bro intermediate but we have advanced boys on the crew,the bro next to me even drives cranes in his downtime,I respect the hustle my bro and I hear ya when a 12 hr day of running stairs and carting chainblocks around can turn into a leg session of dread,but we push through and still get it done,we did deep baby

 

[Allupfromhere]

Hell yeah bro
We do some gangster shiz
I am lucky im single this life isn't for family men ive seen how hard that can be for people and heard the horror stories as you probably have yourself,mad respect for anyone in this game but

Last week I was swinging off a live load while on ropes,rope access is the shit bro def gets the adrenaline going as operating the big cranes also wld,the operators know exactly what were doing,we always laugh about it after they say 'bro i see my weight change i know ur raping the load while ur on rope' im lucky ive been up here few years now so I know a lot of them and have gained the trust as they have mine,nah bro intermediate but we have advanced boys on the crew,the bro next to me even drives cranes in his downtime,I respect the hustle my bro and I hear ya when a 12 hr day of running stairs and carting chainblocks around can turn into a leg session of dread,but we push through and still get it done,we did deep baby

Not even gonna lie bro that sounds fucking mint i see jobs like yours and day dream what it would be like haha.. genuinely loving your job and making solid bank from it is hard to find bro. I love how much its sounds like you love your job
But your right, some jobs a built for single fellas lifestyle and respect the hustle of anyone in the game

 

[Allupfromhere]

Day 41 - Monday


Alright crew bit of an update moving forward.
The direction hasnt changed, the goal hasnt changed, we have just polished up the approach.

A brother that i have a huge amount of trust and respect for, a brother with vast amount of knowledge in the game and is a pure fucking animal himself.
He was always there will to help even though i had to part ways previously due to personal things in the backround and whos approach to the game i still try and base my structure off.

Super excited to announce the final piece to my puzzle and the final member of my team for this log. My brother @PopRox19 will be taking the reins to not only the rest of this cut but for the entire build for 2026.

Time to dig even deeper, finish this year on top and set the tone for what will be the biggest year of self progress in my life. Will be my heart and soul into it next year to see where we can get and see where we move the following year.

Some slight changes but plenty still the same.

Supps remain the same.
Cycle remains where it is:

1000mg test e - weekly
400mg eq - weekly
3iu gh - Daily
3mg reta - weekly

Training however is changing. Moving focus to frequency over volume with hard push on weight
Set and rep structure will allow me to push more weight but allow better recovery too. Updates this week will paint the picture of how the workouts are structured moving forward.

New split will be:
Anterior
Push
Pull
Rest
Posterior
Chest and arm topup
Rest.

Hopefully can fill the chest out a little more whilst cutting things back.

Macros:
Training days -
Protein - 250g
Carbs - 250g
Fats - 60g

High day legs -
Protein - 250g
Carbs - 350g
Fats - 50g

Rest days -
Protein - 250g
Carbs - 200g
Fats - 60g

Resonably similar to the current structure just a little more polished.

We push even harder now, like a little trip to the underword to visit Hedes kinda hard

Thanks everyone for following along, stay gold

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

 

[SPOONMAN366]

Day 41 - Monday


Alright crew bit of an update moving forward.
The direction hasnt changed, the goal hasnt changed, we have just polished up the approach.

A brother that i have a huge amount of trust and respect for, a brother with vast amount of knowledge in the game and is a pure fucking animal himself.
He was always there will to help even though i had to part ways previously due to personal things in the backround and whos approach to the game i still try and base my structure off.

Super excited to announce the final piece to my puzzle and the final member of my team for this log. My brother @PopRox19 will be taking the reins to not only the rest of this cut but for the entire build for 2026.

Time to dig even deeper, finish this year on top and set the tone for what will be the biggest year of self progress in my life. Will be my heart and soul into it next year to see where we can get and see where we move the following year.

Some slight changes but plenty still the same.

Supps remain the same.
Cycle remains where it is:

1000mg test e - weekly
400mg eq - weekly
3iu gh - Daily
3mg reta - weekly

Training however is changing. Moving focus to frequency over volume with hard push on weight
Set and rep structure will allow me to push more weight but allow better recovery too. Updates this week will paint the picture of how the workouts are structured moving forward.

New split will be:
Anterior
Push
Pull
Rest
Posterior
Chest and arm topup
Rest.

Hopefully can fill the chest out a little more whilst cutting things back.

Macros:
Training days -
Protein - 250g
Carbs - 250g
Fats - 60g

High day legs -
Protein - 250g
Carbs - 350g
Fats - 50g

Rest days -
Protein - 250g
Carbs - 200g
Fats - 60g

Resonably similar to the current structure just a little more polished.

We push even harder now, like a little trip to the underword to visit Hedes kinda hard

Thanks everyone for following along, stay gold

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Hell yeah Les Go!!!

 

[BeMe]

Day 41 - Monday


Alright crew bit of an update moving forward.
The direction hasnt changed, the goal hasnt changed, we have just polished up the approach.

A brother that i have a huge amount of trust and respect for, a brother with vast amount of knowledge in the game and is a pure fucking animal himself.
He was always there will to help even though i had to part ways previously due to personal things in the backround and whos approach to the game i still try and base my structure off.

Super excited to announce the final piece to my puzzle and the final member of my team for this log. My brother @PopRox19 will be taking the reins to not only the rest of this cut but for the entire build for 2026.

Time to dig even deeper, finish this year on top and set the tone for what will be the biggest year of self progress in my life. Will be my heart and soul into it next year to see where we can get and see where we move the following year.

Some slight changes but plenty still the same.

Supps remain the same.
Cycle remains where it is:

1000mg test e - weekly
400mg eq - weekly
3iu gh - Daily
3mg reta - weekly

Training however is changing. Moving focus to frequency over volume with hard push on weight
Set and rep structure will allow me to push more weight but allow better recovery too. Updates this week will paint the picture of how the workouts are structured moving forward.

New split will be:
Anterior
Push
Pull
Rest
Posterior
Chest and arm topup
Rest.

Hopefully can fill the chest out a little more whilst cutting things back.

Macros:
Training days -
Protein - 250g
Carbs - 250g
Fats - 60g

High day legs -
Protein - 250g
Carbs - 350g
Fats - 50g

Rest days -
Protein - 250g
Carbs - 200g
Fats - 60g

Resonably similar to the current structure just a little more polished.

We push even harder now, like a little trip to the underword to visit Hedes kinda hard

Thanks everyone for following along, stay gold

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Polish up with some sunscreen and dive deep into the hellscape bro lol.

Congrats on the changes and good luck for the future!

 

[Freki]

Day 41 - Monday


Alright crew bit of an update moving forward.
The direction hasnt changed, the goal hasnt changed, we have just polished up the approach.

A brother that i have a huge amount of trust and respect for, a brother with vast amount of knowledge in the game and is a pure fucking animal himself.
He was always there will to help even though i had to part ways previously due to personal things in the backround and whos approach to the game i still try and base my structure off.

Super excited to announce the final piece to my puzzle and the final member of my team for this log. My brother @PopRox19 will be taking the reins to not only the rest of this cut but for the entire build for 2026.

Time to dig even deeper, finish this year on top and set the tone for what will be the biggest year of self progress in my life. Will be my heart and soul into it next year to see where we can get and see where we move the following year.

Some slight changes but plenty still the same.

Supps remain the same.
Cycle remains where it is:

1000mg test e - weekly
400mg eq - weekly
3iu gh - Daily
3mg reta - weekly

Training however is changing. Moving focus to frequency over volume with hard push on weight
Set and rep structure will allow me to push more weight but allow better recovery too. Updates this week will paint the picture of how the workouts are structured moving forward.

New split will be:
Anterior
Push
Pull
Rest
Posterior
Chest and arm topup
Rest.

Hopefully can fill the chest out a little more whilst cutting things back.

Macros:
Training days -
Protein - 250g
Carbs - 250g
Fats - 60g

High day legs -
Protein - 250g
Carbs - 350g
Fats - 50g

Rest days -
Protein - 250g
Carbs - 200g
Fats - 60g

Resonably similar to the current structure just a little more polished.

We push even harder now, like a little trip to the underword to visit Hedes kinda hard

Thanks everyone for following along, stay gold

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Oh wow, excited bro. You just keep improving all the time. I don’t say this lightly, I find your whole approach Inspiring me to push myself further.

 

[Allupfromhere]

Hell yeah Les Go!!!

Game time

 

[Allupfromhere]

Polish up with some sunscreen and dive deep into the hellscape bro lol.

Congrats on the changes and good luck for the future!

thats it brother gotta go for it.

Thank you as well brother appreciate the support

 

[Allupfromhere]

Oh wow, excited bro. You just keep improving all the time. I don’t say this lightly, I find your whole approach Inspiring me to push myself further.

I fucking love this bro! I started logging for my self in the beginning but as time passed i really hoped my logs could help, inspire, influence just anything positive for others in whatever way, as i had got so much from following other logs.
We bring eachother to the top bro the crew moves together

 

[LevButlerov]

Day 41 - Monday


Alright crew bit of an update moving forward.
The direction hasnt changed, the goal hasnt changed, we have just polished up the approach.

A brother that i have a huge amount of trust and respect for, a brother with vast amount of knowledge in the game and is a pure fucking animal himself.
He was always there will to help even though i had to part ways previously due to personal things in the backround and whos approach to the game i still try and base my structure off.

Super excited to announce the final piece to my puzzle and the final member of my team for this log. My brother @PopRox19 will be taking the reins to not only the rest of this cut but for the entire build for 2026.

Time to dig even deeper, finish this year on top and set the tone for what will be the biggest year of self progress in my life. Will be my heart and soul into it next year to see where we can get and see where we move the following year.

Some slight changes but plenty still the same.

Supps remain the same.
Cycle remains where it is:

1000mg test e - weekly
400mg eq - weekly
3iu gh - Daily
3mg reta - weekly

Training however is changing. Moving focus to frequency over volume with hard push on weight
Set and rep structure will allow me to push more weight but allow better recovery too. Updates this week will paint the picture of how the workouts are structured moving forward.

New split will be:
Anterior
Push
Pull
Rest
Posterior
Chest and arm topup
Rest.

Hopefully can fill the chest out a little more whilst cutting things back.

Macros:
Training days -
Protein - 250g
Carbs - 250g
Fats - 60g

High day legs -
Protein - 250g
Carbs - 350g
Fats - 50g

Rest days -
Protein - 250g
Carbs - 200g
Fats - 60g

Resonably similar to the current structure just a little more polished.

We push even harder now, like a little trip to the underword to visit Hedes kinda hard

Thanks everyone for following along, stay gold

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Strong update. The new split looks tight and I like your food planning too, but ask your coach to bump the protein
team R&D @R&Dpharma is winning big here!

 

[Allupfromhere]

Strong update. The new split looks tight and I like your food planning too, but ask your coach to bump the protein
team R&D @R&Dpharma is winning big here!

Team @R&Dpharma going to have a monster in the making lol

 

[LevButlerov]

Team @R&Dpharma going to have a monster in the making lol

EVO loves team @R&Dpharma

 

[R&Dpharma]

Brother of the hook

On a a luffer today myself, nothing like shifting shutters in the wind

 

[R&Dpharma]

EVO loves team @R&Dpharma

@R&Dpharma loves evo

 

[R&Dpharma]

Team @R&Dpharma going to have a monster in the making lol

Don't sell yourself short bro we took on a monster haha

 

[Allupfromhere]

On a a luffer today myself, nothing like shifting shutters in the wind

Is for the driver lol, stiff for the doggie trying the land the cunt

 

[Allupfromhere]

Don't sell yourself short bro we took on a monster haha

 

[R&Dpharma]

Is for the driver lol, stiff for the doggie trying the land the cunt

Mate you look like if you pulled the tagline to hard you'd pull the crane down

 

[Allupfromhere]

Mate you look like if you pulled the tagline to hard you'd pull the crane down

Hahahahahaha, after next years growth ill be wrangling heavy tonnage off the tag like cattle off the yellowstone ranch

 

[stevesmi]

Day 41 - Monday


Alright crew bit of an update moving forward.
The direction hasnt changed, the goal hasnt changed, we have just polished up the approach.

A brother that i have a huge amount of trust and respect for, a brother with vast amount of knowledge in the game and is a pure fucking animal himself.
He was always there will to help even though i had to part ways previously due to personal things in the backround and whos approach to the game i still try and base my structure off.

Super excited to announce the final piece to my puzzle and the final member of my team for this log. My brother @PopRox19 will be taking the reins to not only the rest of this cut but for the entire build for 2026.

Time to dig even deeper, finish this year on top and set the tone for what will be the biggest year of self progress in my life. Will be my heart and soul into it next year to see where we can get and see where we move the following year.

Some slight changes but plenty still the same.

Supps remain the same.
Cycle remains where it is:

1000mg test e - weekly
400mg eq - weekly
3iu gh - Daily
3mg reta - weekly

Training however is changing. Moving focus to frequency over volume with hard push on weight
Set and rep structure will allow me to push more weight but allow better recovery too. Updates this week will paint the picture of how the workouts are structured moving forward.

New split will be:
Anterior
Push
Pull
Rest
Posterior
Chest and arm topup
Rest.

Hopefully can fill the chest out a little more whilst cutting things back.

Macros:
Training days -
Protein - 250g
Carbs - 250g
Fats - 60g

High day legs -
Protein - 250g
Carbs - 350g
Fats - 50g

Rest days -
Protein - 250g
Carbs - 200g
Fats - 60g

Resonably similar to the current structure just a little more polished.

We push even harder now, like a little trip to the underword to visit Hedes kinda hard

Thanks everyone for following along, stay gold

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

@Allupfromhere thats a strong dose on the test. most i've done of test is 750 and it was a lot for me. so i can't imagine a gram you must be a bull on that

 

[LevButlerov]

@R&Dpharma loves evo

EVO family love for the @R&Dpharma family

 

[Allupfromhere]

@Allupfromhere thats a strong dose on the test. most i've done of test is 750 and it was a lot for me. so i can't imagine a gram you must be a bull on that

I feel fantastic now everything is regaining balance, was pretty shit earlier on in the cycle when my e2 was tanked.

Now though mood, recovery, workout agression, strength and just general well-being everything is great now

 

[SPOONMAN366]

Mate you look like if you pulled the tagline to hard you'd pull the crane down

most of my craneys love a meat pie or 10,only had a couple of jacked ones,respect that fark id do my head in if I was in a seat all day,be a good end game though,or water cart or dumpy driver I reckon haha

 

[Allupfromhere]

most of my craneys love a meat pie or 10,only had a couple of jacked ones,respect that fark id do my head in if I was in a seat all day,be a good end game though,or water cart or dumpy driver I reckon haha

The famous operators belly
Your right though not a bad way to see it through to retirement as we're older.

 

[Allupfromhere]

Day 41 Monday - Anterior

Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
120kg ×6
60kg ×12

I stuffed up here on the first exercise lol. Didnt check my phone and though it was 2 top sets with a 30sec rest. Killed me for the backoff set and didnt get the reps.
Will pay attention for next rotation and not drop the backoff set as much.

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×8
20kg ×15

The high rep backoff pushes serious pump, chest looking full even through a oversize shirt lol.

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
135kg ×9
95 ×15

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
105kg ×11
55kg ×15
55kg ×13

Wasnt sure how much i could push here and will add weight next week to the top set.
Backoff set straight into a rest pause and just send it.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×8
60kg ×16

Incline leg press
1×8-10, 1×10-12
280kg ×8
160kg ×20

Messed up here too, again wasnt paying attention to my program and though the back off was same rep range as the others. Will amend next week lol.

Seated calf raises
2×8-10, 1×15-18
Tempo 3-2-1-2
70kg ×10
70kg x8
30kg ×17

This workout was a big change for me. Will take the week to get familiar with the workouts and working weights though i feel i have a pretty close idea of where im at already having most of them in my current plan.

Staying strict on the tempo really made the the top working sets brutal at the added weight. The backoff sets start of more kind but as we move towards the ending reps i found myself straight back in the darkness of the top set

It is important that i genuinely leave everything out there on my top sets or else im just going to be selling myself short. To some it might not seem enough but it will suprise you how much effort it take to stay completely engaged through every single rep. Making every single movement controlled and intentional is severely more taxing then it may seem.

First one down, drove home in silence.

 

[Mobster]

Looking to see where this goes

 

[Allupfromhere]

Looking to see where this goes

It will be worth the follow brother, im sure of it