Veteran Log 16 week Summer Cut Cycle Log - closing 2025

[Allupfromhere]

@Allupfromhere Those chest dips are definitely a fantastic exercise if done correctly they alone are a great workout. They can do everything for you that you're looking for.

Becoming a favourite of mine recently bro, just hits different and since i have been really able to get the connection in my chest i can start to load it up.

 

[Allupfromhere]

That's smart that you swapped out your rest day. It's great to be flexible with that and adjust things as you go. Too many people get stuck on routine and sometimes life doesn't work like that. Hopefully you can get some video uploads. It's really easy to do. Just add the file. @Allupfromhere

I think so too brother, not point forcing something that isnt there especially when you can roll in the following morning and really push it. Can still hit all my workouts for the week with full intensity then.
Yeah not so much to add the file its to shrink it and blur my face.. every time i try to upload it just says file is too big lol.

 

[Allupfromhere]

Brooo great morning workout,
happens to me sometimes pushing in the morning you can always run out of gas least you know you pushed till the end. Good to satisfy the mental game

Thats it brother the game is won between the ears

 

[Freki]

Try cap cut?
It's easy to use it from the phone

 

[Allupfromhere]

Try cap cut?
It's easy to use it from the phone

Done brother ill have a look now

 

[2Thick]

Becoming a favourite of mine recently bro, just hits different and since i have been really able to get the connection in my chest i can start to load it up.

Yeah, that chest connection is awesome.

 

[Ulter]

I think so too brother, not point forcing something that isnt there especially when you can roll in the following morning and really push it. Can still hit all my workouts for the week with full intensity then.
Yeah not so much to add the file its to shrink it and blur my face.. every time i try to upload it just says file is too big lol.

Yeah. Seems like you have a good read on what works for you.

 

[ROIDDERS]

Thats it big man gotta push it to gain it

Keep up the good work, boss. We believe in you. EVO family love!

 

[Allupfromhere]

Weekend away with the family, no gym sessions but great walks each day and pushups and dips for a quick pump each morning lol.

I really do love this country, just kilometres and kilometres of coast lines to yourself.

A solid mental reset before we fucking send it through to Christmas

Hope everyone is enjoying there weekend

 

[Mr.M]

Weekend away with the family, no gym sessions but great walks each day and pushups and dips for a quick pump each morning lol.

I really do love this country, just kilometres and kilometres of coast lines to yourself.

A solid mental reset before we fucking send it through to Christmas

Hope everyone is enjoying there weekendView attachment 136648View attachment 136649

Looks like Plenty of room for some bare foot sprints and open water swimming always time To send it jk brother ( or I’m I ).

Nothing better for mental health then family time and mother nature much love

 

[SPOONMAN366]

Weekend away with the family, no gym sessions but great walks each day and pushups and dips for a quick pump each morning lol.

I really do love this country, just kilometres and kilometres of coast lines to yourself.

A solid mental reset before we fucking send it through to Christmas

Hope everyone is enjoying there weekendView attachment 136648View attachment 136649

Hell yeah bro
We are blessed in this country
Its easy to forget what we have at our door step sometimes
Looks like the perfect way to spend it with the fam
Good mental break

 

[BeMe]

Weekend away with the family, no gym sessions but great walks each day and pushups and dips for a quick pump each morning lol.

I really do love this country, just kilometres and kilometres of coast lines to yourself.

A solid mental reset before we fucking send it through to Christmas

Hope everyone is enjoying there weekendView attachment 136648View attachment 136649

You guys do have an incredible country. Very blessed. Nice little getaway with the fam is always a great mental reset. You'll be stronger for it bro

 

[Allupfromhere]

Looks like Plenty of room for some bare foot sprints and open water swimming always time To send it jk brother ( or I’m I ).

Nothing better for mental health then family time and mother nature much love

I know your definitely not joking hahahaha
Just a quick reset then back to business my friend

 

[Allupfromhere]

Hell yeah bro
We are blessed in this country
Its easy to forget what we have at our door step sometimes
Looks like the perfect way to spend it with the fam
Good mental break

Thank you brother
You completely right, so much here to experience and yet so little time we make to do the important things.
It has been brother for sure, we both work shitloads so its nice to give them all of my attention.

 

[Allupfromhere]

You guys do have an incredible country. Very blessed. Nice little getaway with the fam is always a great mental reset. You'll be stronger for it bro

Thats it brother reset, recharge and then it pedal back to the metal.

 

[Allupfromhere]

Alright crew caravan cook up porn..
Tomahawk ribeye 1.5kg each
Reverse seared and now resting to 55deg c
Now thats some protein @LevButlerov
@SPOONMAN366 Would knock these two puppies over in a single meal the maddog haha

 

[Freki]

Alright crew caravan cook up porn..
Tomahawk ribeye 1.5kg each
Reverse seared and now resting to 55deg c
Now thats some protein @LevButlerov
@SPOONMAN366 Would knock these two puppies over in a single meal the maddog haha
View attachment 136748View attachment 136749

Perfect
Now thats some food porn

 

[SPOONMAN366]

Alright crew caravan cook up porn..
Tomahawk ribeye 1.5kg each
Reverse seared and now resting to 55deg c
Now thats some protein @LevButlerov
@SPOONMAN366 Would knock these two puppies over in a single meal the maddog haha
View attachment 136748View attachment 136749

Hell yeah I would easy money baby haha
Good skills my bro they look to perfection
Just what the body needs after a reset

 

[LevButlerov]

Alright crew caravan cook up porn..
Tomahawk ribeye 1.5kg each
Reverse seared and now resting to 55deg c
Now thats some protein @LevButlerov
@SPOONMAN366 Would knock these two puppies over in a single meal the maddog haha
View attachment 136748View attachment 136749

Tasty big steak pics, those tomahawks look insane @Allupfromhere

Perfect reverse sear too, that’s a serious protein feast right there.

@BeMe @HarleyGuy @toddthelineman @milbous1 calling protein kings!

 

[Allupfromhere]

Tasty big steak pics, those tomahawks look insane @Allupfromhere

Perfect reverse sear too, that’s a serious protein feast right there.

@BeMe @HarleyGuy @toddthelineman @milbous1 calling protein kings!

Thanks brother haha, we did share them between 4 of us.. i got a lotta respect for the boys that can knock this amount of meat over on their own lol..

 

[HarleyGuy]

Tasty big steak pics, those tomahawks look insane @Allupfromhere

Perfect reverse sear too, that’s a serious protein feast right there.

@BeMe @HarleyGuy @toddthelineman @milbous1 calling protein kings!

Protein King swoops in when batcalled! Now THAT is some food porn! @Allupfromhere you should be taking some credit for your portion of this and post your protein, do it on the daily and go for Protein King! You deserve another banner of some sort you're a wrecking ball on here!

Oh, and you know I'm not kidding when I say I'd eat both of those. Wait til you see what's in my next log update as far as steak goes! LOL

 

[milbous1]

Alright crew caravan cook up porn..
Tomahawk ribeye 1.5kg each
Reverse seared and now resting to 55deg c
Now thats some protein @LevButlerov
@SPOONMAN366 Would knock these two puppies over in a single meal the maddog haha
View attachment 136748View attachment 136749

those steaks look delicious i almost bought a couple of them a week ago

 

[LevButlerov]

Protein King swoops in when batcalled! Now THAT is some food porn! @Allupfromhere you should be taking some credit for your portion of this and post your protein, do it on the daily and go for Protein King! You deserve another banner of some sort you're a wrecking ball on here!

Oh, and you know I'm not kidding when I say I'd eat both of those. Wait til you see what's in my next log update as far as steak goes! LOL

Steak porn, no more gear porn lol

 

[LevButlerov]

Thanks brother haha, we did share them between 4 of us.. i got a lotta respect for the boys that can knock this amount of meat over on their own lol..

I thought you killed it alone

 

[HarleyGuy]

I thought you killed it alone

That's what I assumed too... I so would have!

 

[BeMe]

Alright crew caravan cook up porn..
Tomahawk ribeye 1.5kg each
Reverse seared and now resting to 55deg c
Now thats some protein @LevButlerov
@SPOONMAN366 Would knock these two puppies over in a single meal the maddog haha
View attachment 136748View attachment 136749

Those are some sexy steaks

 

[Allupfromhere]

Protein King swoops in when batcalled! Now THAT is some food porn! @Allupfromhere you should be taking some credit for your portion of this and post your protein, do it on the daily and go for Protein King! You deserve another banner of some sort you're a wrecking ball on here!

Hahaha honestly brother at my 250g of protein isnt deserving of that title haha..
I just enjoy getting around the logs brother

Oh, and you know I'm not kidding when I say I'd eat both of those. Wait til you see what's in my next log update as far as steak goes! LOL

Bro i bet you would lol, when i was cooking them i was thinking of which brothers would make short work on these alone haha

 

[Allupfromhere]

Steak porn, no more gear porn lol

Gear porn again soon i promises haha

 

[Allupfromhere]

I thought you killed it alone

That's what I assumed too... I so would have!

Close to 3kg in meat hahaha no way i got that in me in one sitting, some of you boys on evo are beasts with the amount you can knock down

 

[HarleyGuy]

Close to 3kg in meat hahaha no way i got that in me in one sitting, some of you boys on evo are beasts with the amount you can knock down

It's all mental in my case. I'm actually rarely hungry LOL

 

[LevButlerov]

Close to 3kg in meat hahaha no way i got that in me in one sitting, some of you boys on evo are beasts with the amount you can knock down

You should have killed it alone

 

[LevButlerov]

Gear porn again soon i promises haha

waiting

 

[Allupfromhere]

It's all mental in my case. I'm actually rarely hungry LOL

Eating for purpose not desire... champions mentality and that right there crew is why @HarleyGuy look the way he does at that age

 

[Allupfromhere]

You should have killed it alone

Bro i reckon it would have killed me back hahahaha

 

[Allupfromhere]

waiting

 

[milbous1]

It's all mental in my case. I'm actually rarely hungry LOL

all i can get down in one setting is around a pound of meat. that’s for dinner after a good workout. I’ve noticed i have been eating more with this cooler weather though. i’m looking forward to a bulk cycle coming up.

 

[HarleyGuy]

all i can get down in one setting is around a pound of meat. that’s for dinner after a good workout. I’ve noticed i have been eating more with this cooler weather though. i’m looking forward to a bulk cycle coming up.

If you practice and do a pound every day for a week then you'd be able to do 1.5lbs by mentally just keeping on eating, so you'd be at 2lbs (about 1kg) before you know eat. 2MAD for me is really all I have time for and it coincides perfectly for when I'm home to gorge every day and it works really well because it's a built in 14-16 hour fast after Meal#2 every night which in itself is good for the body

 

[SPOONMAN366]

If you practice and do a pound every day for a week then you'd be able to do 1.5lbs by mentally just keeping on eating, so you'd be at 2lbs (about 1kg) before you know eat. 2MAD for me is really all I have time for and it coincides perfectly for when I'm home to gorge every day and it works really well because it's a built in 14-16 hour fast after Meal#2 every night which in itself is good for the body

My pb was 4kg of beef ribs in 1 omad sitting
I felt like Hartman at the end of it,dead set cldnt even sleep had to go for a few laps around the block

 

[LevButlerov]

View attachment 137090

Beautiful touchdown there @Allupfromhere

 

[LevButlerov]

Bro i reckon it would have killed me back hahahaha

or it would have been destroyed trying lol

 

[vanlife_gymbum]

View attachment 137090

Sweet packaging!

 

[Allupfromhere]

all i can get down in one setting is around a pound of meat. that’s for dinner after a good workout. I’ve noticed i have been eating more with this cooler weather though. i’m looking forward to a bulk cycle coming up.

Yeah i could do a pound of steak easy enough, before reta i could hammer food down. Not so much at the moment though lol
Im also looking forward to your bulk cycle brother you have smashed it all the way so far so exciting where you can take yourself next

 

[Allupfromhere]

If you practice and do a pound every day for a week then you'd be able to do 1.5lbs by mentally just keeping on eating, so you'd be at 2lbs (about 1kg) before you know eat. 2MAD for me is really all I have time for and it coincides perfectly for when I'm home to gorge every day and it works really well because it's a built in 14-16 hour fast after Meal#2 every night which in itself is good for the body

Like training your body to eat a certain way really isnt it. Funny how adaptable it is when your aware of its response. Getting the bonus fast in as well makes it a perfect match.
Still crazy impressive how much you can slam down though
@SPOONMAN366 over here in aus is the man for the big omad carnivore approach i dont think many members on evo keep up with you two fellas

My pb was 4kg of beef ribs in 1 omad sitting
I felt like Hartman at the end of it,dead set cldnt even sleep had to go for a few laps around the block

Brooo lol its actually wild what a walk can do after eating to help kickstart digestion. Though 4kg of beef ribs need a little more then a few steps hahahaha

 

[Allupfromhere]

Beautiful touchdown there @Allupfromhere

cleanest packaging from @Wolfenstein always!

or it would have been destroyed trying lol

Bro if i wasnt trying to cut right now i would have given those bad boys a propper crack

 

[Allupfromhere]

Sweet packaging!

Always pro level labels and packaging from @Wolfenstein bro

 

[Freki]

How was the down time with the family ?

 

[Allupfromhere]

How was the down time with the family ?

Always a good time brother but we cut it a little short, got back home yesterday arvo. Was meant to come home today but the rain that was coming for us would have just meant we we gonna be bound to the caravan for the last arvo/night and pack everything up in the wet hahaha. 30mm of rain in the last 24hrs.

But awesome weather while we were there though. May have come back a little on the heavier side big drive home yesterday through the rain so didnt get much food in and felt it in last nights workout too, was a little tired from the drive though so that wouldnt have helped.

Ill throw up the workout update soon

 

[Freki]

we cut it a little short,

Smart move

May have come back a little on the heavier side

I wonder how much of this is just being super chill relaxed, good foid and low cortisol. First day back at work and you drop a couple kilos lol

 

[milbous1]

Yeah i could do a pound of steak easy enough, before reta i could hammer food down. Not so much at the moment though lol
Im also looking forward to your bulk cycle brother you have smashed it all the way so far so exciting where you can take yourself next

thank you. i am stuck on wanting to start lean bulking now and continuing to recomp. I want to break my plateau im in right now and i know the easiest way to do it is to eat more i just want to get rid of that last little bit of stomach and back fat. I’m close to my goal of 10-12 percent body fat. some of it is definitely loose skin i did lose 45 pounds. My two weeks of going to the gym only 3 days because of the long work hours set me back a little bit. thanks to the time change we really can’t work past 5 anymore because it’s dark. i’m loving that.

 

[LevButlerov]

cleanest packaging from @Wolfenstein always!

good shout out to Team @Wolfenstein here

 

[Allupfromhere]

Day 55 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
80kg ×12


45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
22.5kg ×16


Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
135kg ×13
110kg ×15

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×11
55kg ×16
55kg ×12


Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
70kg ×16

Incline leg press
1×8-10, 1×10-12
280kg ×8
220kg ×11

So got home in the late arvo yesterday from a few days away with the family. Sleep wasnt the best but still ok over the whole trip but food took a little hit..
Nothing as in a pigged out if anything i didnt eat anywhere near enough. Just the main meals and a couple of snacks in between. Was busy each day which always makes it tricky
Was still meant to stay there another night but bad weather was rolling in and we made the choice to come home. Nothing like being cooped up in a caravan because of the rain and a daughter who doesnt take losing in uno lightly at all

So we packed it up and headed the 5hr drive home through the bad weather. Didnt want to eat shit on the road so food was a little minimal and so was water intake.

Once home and put the van away it was back to business. Headed for the iron den.

Could feel the difference in there though, definitely wasn't dominating the sets rather then surviving them. Tried my best to hold the line with all the weights but wasnt prepared to sacrifice any form or tempo.

Dumbbell incline press should have been moved to the 40s today as even though i was tired and just had a 5hr drive home still pushed the current weight too easy, held myself back for no reason.

I actually surprised myself with how much i was able to do still. Had a bump up to 110kg on leg extentions which it my highest weight to date and realised i still pushed past my rep range lol. So gonna push it up to 115 next round and see.

Hacks took a hit with the top set backed down to 120, started at 140 but after the bump in the extentions i wasnt getting the whole depth i was after. Cleaned it up at 120 and sent it on the backoff set.

The leg press was funny one, i loaded up at 200 to get a feel and moved up every couple of reps. It was getting heavy.. had a run at the top weight and new it wasnt gonna happen racked it on the stops and dropped it back 20kg.

Fuck i still had to work for it bad lol..

Got my 8 reps and hung it up, rested and went to drop some weight for my backoff and didnt realise i must have put 300kg on it originally and actually backed it off to my current working weight at 280kg
So was happy to still hold the line even if it came from me thinking i was bitching it and forcing myself to get the reps thinking i was struggling with less weight haha.

Calves stay strong as they do and wrapped it all up for the night.
Was super satisfied to get back in there and get it done.

Fast forward to this morning, i still have the whole week off work before i get back next monday. So first thing i hydrate and straight into some fasted cardio and evo catchup.
I actually surprised myself how well i was able to keep up. I havent done any specific designated cardio apart from some short period warmups and my daily step count.
Slapped the full hour in and prob could have stayed on for another hour to be honest. So will be throwing in fasted cardio every morning this week just because it felt good haha.

Check in with the big man @PopRox19 this Friday and see what happens next. 8 weeks left and really have to go for it.

 

[SPOONMAN366]

Like training your body to eat a certain way really isnt it. Funny how adaptable it is when your aware of its response. Getting the bonus fast in as well makes it a perfect match.
Still crazy impressive how much you can slam down though
@SPOONMAN366 over here in aus is the man for the big omad carnivore approach i dont think many members on evo keep up with you two fellas
I keep getting strange looks at dinner from other fifo humans,they're like in shock or something me with my 2 steaks and another plate overflowing with meat,ppl.dont get it its actually only 2000 calories

Brooo lol its actually wild what a walk can do after eating to help kickstart digestion. Though 4kg of beef ribs need a little more then a few steps hahahaha

Day 55 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
80kg ×12


45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
22.5kg ×16


Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
135kg ×13
110kg ×15

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×11
55kg ×16
55kg ×12


Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
70kg ×16

Incline leg press
1×8-10, 1×10-12
280kg ×8
220kg ×11

So got home in the late arvo yesterday from a few days away with the family. Sleep wasnt the best but still ok over the whole trip but food took a little hit..
Nothing as in a pigged out if anything i didnt eat anywhere near enough. Just the main meals and a couple of snacks in between. Was busy each day which always makes it tricky
Was still meant to stay there another night but bad weather was rolling in and we made the choice to come home. Nothing like being cooped up in a caravan because of the rain and a daughter who doesnt take losing in uno lightly at all

So we packed it up and headed the 5hr drive home through the bad weather. Didnt want to eat shit on the road so food was a little minimal and so was water intake.

Once home and put the van away it was back to business. Headed for the iron den.

Could feel the difference in there though, definitely wasn't dominating the sets rather then surviving them. Tried my best to hold the line with all the weights but wasnt prepared to sacrifice any form or tempo.

Dumbbell incline press should have been moved to the 40s today as even though i was tired and just had a 5hr drive home still pushed the current weight too easy, held myself back for no reason.

I actually surprised myself with how much i was able to do still. Had a bump up to 110kg on leg extentions which it my highest weight to date and realised i still pushed past my rep range lol. So gonna push it up to 115 next round and see.

Hacks took a hit with the top set backed down to 120, started at 140 but after the bump in the extentions i wasnt getting the whole depth i was after. Cleaned it up at 120 and sent it on the backoff set.

The leg press was funny one, i loaded up at 200 to get a feel and moved up every couple of reps. It was getting heavy.. had a run at the top weight and new it wasnt gonna happen racked it on the stops and dropped it back 20kg.

Fuck i still had to work for it bad lol..

Got my 8 reps and hung it up, rested and went to drop some weight for my backoff and didnt realise i must have put 300kg on it originally and actually backed it off to my current working weight at 280kg
So was happy to still hold the line even if it came from me thinking i was bitching it and forcing myself to get the reps thinking i was struggling with less weight haha.

Calves stay strong as they do and wrapped it all up for the night.
Was super satisfied to get back in there and get it done.

Fast forward to this morning, i still have the whole week off work before i get back next monday. So first thing i hydrate and straight into some fasted cardio and evo catchup.
I actually surprised myself how well i was able to keep up. I havent done any specific designated cardio apart from some short period warmups and my daily step count.
Slapped the full hour in and prob could have stayed on for another hour to be honest. So will be throwing in fasted cardio every morning this week just because it felt good haha.

Check in with the big man @PopRox19 this Friday and see what happens next. 8 weeks left and really have to go for it.

Still a solid session my bro
Hacks and press can't always be big bux as i learned myself thismorning, Im sure the family appreciated the time away and to have u present without being in bodybuilder mode,ur daughter would love that you schooled her at uno deep down

Its hard staying on track in times like these,it happens to all of us weather its friends or family

Get that water and food in,try and rest up this week also,don't go to hard on the cardio,45 max is plenty imo

Enjoy this week before work
Big bux baby

 

[Freki]

will be throwing in fasted cardio every morning this week just because it felt good haha.

So good for the brain , I have to get back into it.

Could feel the difference in there though, definitely wasn't dominating the sets rather then surviving them.

So what your saying it's not just a case of taking PEDS you have to actually live the lifestyle? Check got it

 

[Allupfromhere]

So good for the brain , I have to get back into it.

Yeah i forgot how much i enjoyed it brother.

So what your saying it's not just a case of taking PEDS you have to actually live the lifestyle? Check got it

i thought i was saying the big drive home and lack of food was the difference but ill run with why not

 

[Allupfromhere]

Still a solid session my bro
Hacks and press can't always be big bux as i learned myself thismorning, Im sure the family appreciated the time away and to have u present without being in bodybuilder mode,ur daughter would love that you schooled her at uno deep down

Its hard staying on track in times like these,it happens to all of us weather its friends or family

Get that water and food in,try and rest up this week also,don't go to hard on the cardio,45 max is plenty imo

Enjoy this week before work
Big bux baby

Thats it brother for sure! Yeah i know they do and i do as well so its nice to gives some time to the main parts of my life with the family.
Yeah she is pretty good when she only has to cop one or two on the chin but if she gets a few losses back to back she cant turn on ya like a rattlesnake, especially if the losses come from here brother

Yeah i think i just kept going because i felt so good and it mentally put me back in it.

Big fuel up today and well hydrated now, might throw in a cheeky scoop of pre workout before i head in tonight for a solid pull session.
Big bux tonight brother stay tuned

 

[Allupfromhere]

Day 56 Tuesday - Pull

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

Training

(Only top working sets shown)

D Handle lat pulldown
2×8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8

The short rest really makes the weight come on fast on the second set big time.

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +1rep
80kg ×7+1rep
60kg ×11 +10kg
Back off set was over the rep range last week so weight increase this week to start the cycle again.

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8 +10kg
90kg ×12
Still managed to hit the top rep range on the back off here even with the increase in the top set to bring reps down.
Will bump up the weight next week on the backoff also.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10 +2.5kg/+2reps
30kg ×8
17.5kg ×14

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
40kg ×18 +2reps

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×13
35kg ×12 +1rep
22.5kg ×15 -2.5kg
Dropped the burner set back as i wasnt get the reps in.

Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13
12.5kg ×12
7.5kg ×18

Much better session in last night, well rested well fuelled and keen as fk to have a proper crack.
Little progressions here and there which is good to see still coming in.
Macros were nice and tight and got the most sleep i have had in a single night in i dont remember how long at 9hr50mins lol.
Step count was in and had my morning fasted cardio for an hour which set the tone for the rest of the day.
Blood pressure is on point and bg nice and steady

Back to business now

 

[Freki]

single night in i dont remember how long at 9hr50mins lol.

Wow goals,
And still getting progressions in a cut
Killing it

 

[Allupfromhere]

Wow goals,
And still getting progressions in a cut
Killing it

Thanks legend, very happy to get progressions in any form right now

 

[LevButlerov]

Day 56 Tuesday - Pull

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

Training

(Only top working sets shown)

D Handle lat pulldown
2×8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8

The short rest really makes the weight come on fast on the second set big time.

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +1rep
80kg ×7+1rep
60kg ×11 +10kg
Back off set was over the rep range last week so weight increase this week to start the cycle again.

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8 +10kg
90kg ×12
Still managed to hit the top rep range on the back off here even with the increase in the top set to bring reps down.
Will bump up the weight next week on the backoff also.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10 +2.5kg/+2reps
30kg ×8
17.5kg ×14

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
40kg ×18 +2reps

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×13
35kg ×12 +1rep
22.5kg ×15 -2.5kg
Dropped the burner set back as i wasnt get the reps in.

Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13
12.5kg ×12
7.5kg ×18

Much better session in last night, well rested well fuelled and keen as fk to have a proper crack.
Little progressions here and there which is good to see still coming in.
Macros were nice and tight and got the most sleep i have had in a single night in i dont remember how long at 9hr50mins lol.
Step count was in and had my morning fasted cardio for an hour which set the tone for the rest of the day.
Blood pressure is on point and bg nice and steady

Back to business now

Good pull session, 82kg pulldowns and 80kg t-bar rows both strong moves. @Allupfromhere

That 9hr50min sleep clearly paid off, recovery and output both perfect.

 

[Allupfromhere]

Good pull session, 82kg pulldowns and 80kg t-bar rows both strong moves. @Allupfromhere

That 9hr50min sleep clearly paid off, recovery and output both perfect.

Thanks brother big push day incoming

 

[SPOONMAN366]

Day 56 Tuesday - Pull

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

Training

(Only top working sets shown)

D Handle lat pulldown
2×8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8

The short rest really makes the weight come on fast on the second set big time.

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +1rep
80kg ×7+1rep
60kg ×11 +10kg
Back off set was over the rep range last week so weight increase this week to start the cycle again.

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8 +10kg
90kg ×12
Still managed to hit the top rep range on the back off here even with the increase in the top set to bring reps down.
Will bump up the weight next week on the backoff also.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10 +2.5kg/+2reps
30kg ×8
17.5kg ×14

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
40kg ×18 +2reps

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×13
35kg ×12 +1rep
22.5kg ×15 -2.5kg
Dropped the burner set back as i wasnt get the reps in.

Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13
12.5kg ×12
7.5kg ×18

Much better session in last night, well rested well fuelled and keen as fk to have a proper crack.
Little progressions here and there which is good to see still coming in.
Macros were nice and tight and got the most sleep i have had in a single night in i dont remember how long at 9hr50mins lol.
Step count was in and had my morning fasted cardio for an hour which set the tone for the rest of the day.
Blood pressure is on point and bg nice and steady

Back to business now

Hell yeah my bro
Amazing what some hydration fuel and rest can do for the body
Loving the hr fasted cardio also
So many ppl Sleep on this
Body's healthy your on the target my guy

 

[Mobster]

Day 56 Tuesday - Pull

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

Training

(Only top working sets shown)

D Handle lat pulldown
2×8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8

The short rest really makes the weight come on fast on the second set big time.

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +1rep
80kg ×7+1rep
60kg ×11 +10kg
Back off set was over the rep range last week so weight increase this week to start the cycle again.

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8 +10kg
90kg ×12
Still managed to hit the top rep range on the back off here even with the increase in the top set to bring reps down.
Will bump up the weight next week on the backoff also.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10 +2.5kg/+2reps
30kg ×8
17.5kg ×14

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
40kg ×18 +2reps

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×13
35kg ×12 +1rep
22.5kg ×15 -2.5kg
Dropped the burner set back as i wasnt get the reps in.

Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13
12.5kg ×12
7.5kg ×18

Much better session in last night, well rested well fuelled and keen as fk to have a proper crack.
Little progressions here and there which is good to see still coming in.
Macros were nice and tight and got the most sleep i have had in a single night in i dont remember how long at 9hr50mins lol.
Step count was in and had my morning fasted cardio for an hour which set the tone for the rest of the day.
Blood pressure is on point and bg nice and steady

Back to business now

That's all you need

 

[Allupfromhere]

Day 57 Wednesday - Push

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

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
This isnt moving much last couple of weeks even struggling to chase more reps. Not sure if im spending to much money on my warm up sets.

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
25kg ×10 +5kg
15kg ×13 +15kg

Ripped these up again today easy, will need more weight next week for sure. Really feel ill get 2 plates on my top set if im only reach for 6-8 reps.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×13
Weight was right where it needed to be today. Happy with where its at, now just to chase more reps.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
60kg x13
Top set reps reach will throw a little more on next week.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×13
12.5kg ×12
10kg ×8
5kg ×8
This one fucking kills me everytime, i even dropped it back a little to clean up the later reps but its just so fucking brutal.

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×15
73kg ×12
45kg ×15- 20sec rest
45kg ×16

Back in business here on these today, if i get the second set to the top reps ill bump the weight the following week.
The rest pause set can sit tight untill we get all the reps in the bank.

Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18

30mins incline treadmill to finish off.

Always a clean finish with these, filling up the rest of the room left in my triceps and taking away all ny definition

Alright third one in the bank for the week, rest day tomorrow though i dont even feel like i need it. Will get some solid cardio in first up tomorrow morning and then got 18 holes of golf after which normally gives me a further 12k steps and i carry my bag too alway so always a bonus bit of cardio.
Macros stay tight, we dont budge at all from here out. Time is getting thin so we cant let anything get in the way.

Might throw up some more progress photos around 5 or 6 weeks out then at the end of the race. Starting to feel like i wont get to where i wanted but can only keep putting in each day and we land where we land. We win some and we learn some.
See what the coach has to say.

 

[SPOONMAN366]

Day 57 Wednesday - Push

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

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
This isnt moving much last couple of weeks even struggling to chase more reps. Not sure if im spending to much money on my warm up sets.

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
25kg ×10 +5kg
15kg ×13 +15kg

Ripped these up again today easy, will need more weight next week for sure. Really feel ill get 2 plates on my top set if im only reach for 6-8 reps.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×13
Weight was right where it needed to be today. Happy with where its at, now just to chase more reps.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
60kg x13
Top set reps reach will throw a little more on next week.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×13
12.5kg ×12
10kg ×8
5kg ×8
This one fucking kills me everytime, i even dropped it back a little to clean up the later reps but its just so fucking brutal.

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×15
73kg ×12
45kg ×15- 20sec rest
45kg ×16

Back in business here on these today, if i get the second set to the top reps ill bump the weight the following week.
The rest pause set can sit tight untill we get all the reps in the bank.

Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18

30mins incline treadmill to finish off.

Always a clean finish with these, filling up the rest of the room left in my triceps and taking away all ny definition

Alright third one in the bank for the week, rest day tomorrow though i dont even feel like i need it. Will get some solid cardio in first up tomorrow morning and then got 18 holes of golf after which normally gives me a further 12k steps and i carry my bag too alway so always a bonus bit of cardio.
Macros stay tight, we dont budge at all from here out. Time is getting thin so we cant let anything get in the way.

Might throw up some more progress photos around 5 or 6 weeks out then at the end of the race. Starting to feel like i wont get to where i wanted but can only keep putting in each day and we land where we land. We win some and we learn some.
See what the coach has to say.

Big bux business brother
Loving the cardio on the tail end
Big DIPS also
Your on fire with this one
Looking forward to the progress pics gunna be a beast

 

[Freki]

Day 57 Wednesday - Push

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

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
This isnt moving much last couple of weeks even struggling to chase more reps. Not sure if im spending to much money on my warm up sets.

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
25kg ×10 +5kg
15kg ×13 +15kg

Ripped these up again today easy, will need more weight next week for sure. Really feel ill get 2 plates on my top set if im only reach for 6-8 reps.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×13
Weight was right where it needed to be today. Happy with where its at, now just to chase more reps.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
60kg x13
Top set reps reach will throw a little more on next week.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×13
12.5kg ×12
10kg ×8
5kg ×8
This one fucking kills me everytime, i even dropped it back a little to clean up the later reps but its just so fucking brutal.

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×15
73kg ×12
45kg ×15- 20sec rest
45kg ×16

Back in business here on these today, if i get the second set to the top reps ill bump the weight the following week.
The rest pause set can sit tight untill we get all the reps in the bank.

Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18

30mins incline treadmill to finish off.

Always a clean finish with these, filling up the rest of the room left in my triceps and taking away all ny definition

Alright third one in the bank for the week, rest day tomorrow though i dont even feel like i need it. Will get some solid cardio in first up tomorrow morning and then got 18 holes of golf after which normally gives me a further 12k steps and i carry my bag too alway so always a bonus bit of cardio.
Macros stay tight, we dont budge at all from here out. Time is getting thin so we cant let anything get in the way.

Might throw up some more progress photos around 5 or 6 weeks out then at the end of the race. Starting to feel like i wont get to where i wanted but can only keep putting in each day and we land where we land. We win some and we learn some.
See what the coach has to say.

Big days on low cals, great output bro.
At this stage in your cut it can take a few weeks to see movement, then all of a sudden woosh there will be a big drop, stay the course, trust the process, your still on target.

 

[Dreamer]

Day 57 Wednesday - Push

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

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
This isnt moving much last couple of weeks even struggling to chase more reps. Not sure if im spending to much money on my warm up sets.

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
25kg ×10 +5kg
15kg ×13 +15kg

Ripped these up again today easy, will need more weight next week for sure. Really feel ill get 2 plates on my top set if im only reach for 6-8 reps.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×13
Weight was right where it needed to be today. Happy with where its at, now just to chase more reps.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
60kg x13
Top set reps reach will throw a little more on next week.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×13
12.5kg ×12
10kg ×8
5kg ×8
This one fucking kills me everytime, i even dropped it back a little to clean up the later reps but its just so fucking brutal.

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×15
73kg ×12
45kg ×15- 20sec rest
45kg ×16

Back in business here on these today, if i get the second set to the top reps ill bump the weight the following week.
The rest pause set can sit tight untill we get all the reps in the bank.

Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18

30mins incline treadmill to finish off.

Always a clean finish with these, filling up the rest of the room left in my triceps and taking away all ny definition

Alright third one in the bank for the week, rest day tomorrow though i dont even feel like i need it. Will get some solid cardio in first up tomorrow morning and then got 18 holes of golf after which normally gives me a further 12k steps and i carry my bag too alway so always a bonus bit of cardio.
Macros stay tight, we dont budge at all from here out. Time is getting thin so we cant let anything get in the way.

Might throw up some more progress photos around 5 or 6 weeks out then at the end of the race. Starting to feel like i wont get to where i wanted but can only keep putting in each day and we land where we land. We win some and we learn some.
See what the coach has to say.

Nice strength in a deficit man, I love finishing with some cardio too has really changed my body since adding it

 

[Allupfromhere]

Nice strength in a deficit man, I love finishing with some cardio too has really changed my body since adding it

Thank you brother, yeah im gonna keep it in there for the rest of this run now if nothing more then it keeps me mentally fresh.

 

[Allupfromhere]

Big bux business brother
Loving the cardio on the tail end
Big DIPS also
Your on fire with this one
Looking forward to the progress pics gunna be a beast

My brother much love
Yeah cardio here to stay now but i reckon i got good numbers incoming on the dips next week
We press on bro, much work to be done

 

[Allupfromhere]

Big days on low cals, great output bro.
At this stage in your cut it can take a few weeks to see movement, then all of a sudden woosh there will be a big drop, stay the course, trust the process, your still on target.

Thanks bro yeah trying not to get in my own head at the moment and just concentrating on putting in the work. Staying covered up every session now lol, been looking and observing too much so i aint seeing fuck all at the moment. Next four weeks staying coved up then ill have a look

 

[SPOONMAN366]

Thanks bro yeah trying not to get in my own head at the moment and just concentrating on putting in the work. Staying covered up every session now lol, been looking and observing too much so i aint seeing fuck all at the moment. Next four weeks staying coved up then ill have a look

Love this,kinda doing the same atm myte get me an Oversize tee for the final 6 week push

 

[stevesmi]

Day 56 Tuesday - Pull

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

Training

(Only top working sets shown)

D Handle lat pulldown
2×8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8

The short rest really makes the weight come on fast on the second set big time.

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +1rep
80kg ×7+1rep
60kg ×11 +10kg
Back off set was over the rep range last week so weight increase this week to start the cycle again.

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8 +10kg
90kg ×12
Still managed to hit the top rep range on the back off here even with the increase in the top set to bring reps down.
Will bump up the weight next week on the backoff also.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10 +2.5kg/+2reps
30kg ×8
17.5kg ×14

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
40kg ×18 +2reps

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×13
35kg ×12 +1rep
22.5kg ×15 -2.5kg
Dropped the burner set back as i wasnt get the reps in.

Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13
12.5kg ×12
7.5kg ×18

Much better session in last night, well rested well fuelled and keen as fk to have a proper crack.
Little progressions here and there which is good to see still coming in.
Macros were nice and tight and got the most sleep i have had in a single night in i dont remember how long at 9hr50mins lol.
Step count was in and had my morning fasted cardio for an hour which set the tone for the rest of the day.
Blood pressure is on point and bg nice and steady

Back to business now

@Allupfromhere The machine Preacher Curl and Single Cable Curl are looking away. The seated reverse pec deck are also fantastic. These are some good exercises and good volume.

 

[ceo]

Day 57 Wednesday - Push

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

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
This isnt moving much last couple of weeks even struggling to chase more reps. Not sure if im spending to much money on my warm up sets.

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
25kg ×10 +5kg
15kg ×13 +15kg

Ripped these up again today easy, will need more weight next week for sure. Really feel ill get 2 plates on my top set if im only reach for 6-8 reps.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×13
Weight was right where it needed to be today. Happy with where its at, now just to chase more reps.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
60kg x13
Top set reps reach will throw a little more on next week.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×13
12.5kg ×12
10kg ×8
5kg ×8
This one fucking kills me everytime, i even dropped it back a little to clean up the later reps but its just so fucking brutal.

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×15
73kg ×12
45kg ×15- 20sec rest
45kg ×16

Back in business here on these today, if i get the second set to the top reps ill bump the weight the following week.
The rest pause set can sit tight untill we get all the reps in the bank.

Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18

30mins incline treadmill to finish off.

Always a clean finish with these, filling up the rest of the room left in my triceps and taking away all ny definition

Alright third one in the bank for the week, rest day tomorrow though i dont even feel like i need it. Will get some solid cardio in first up tomorrow morning and then got 18 holes of golf after which normally gives me a further 12k steps and i carry my bag too alway so always a bonus bit of cardio.
Macros stay tight, we dont budge at all from here out. Time is getting thin so we cant let anything get in the way.

Might throw up some more progress photos around 5 or 6 weeks out then at the end of the race. Starting to feel like i wont get to where i wanted but can only keep putting in each day and we land where we land. We win some and we learn some.
See what the coach has to say.

Bros. I'm a big fan of overhand tricep press downs and I'm a big fan of cross body single tricep extensions. I like the 30 minute incline treadmill to finish this off. @Allupfromhere

 

[RoySimpson]

Day 56 Tuesday - Pull

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

Training

(Only top working sets shown)

D Handle lat pulldown
2×8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8

The short rest really makes the weight come on fast on the second set big time.

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +1rep
80kg ×7+1rep
60kg ×11 +10kg
Back off set was over the rep range last week so weight increase this week to start the cycle again.

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8 +10kg
90kg ×12
Still managed to hit the top rep range on the back off here even with the increase in the top set to bring reps down.
Will bump up the weight next week on the backoff also.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10 +2.5kg/+2reps
30kg ×8
17.5kg ×14

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
40kg ×18 +2reps

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×13
35kg ×12 +1rep
22.5kg ×15 -2.5kg
Dropped the burner set back as i wasnt get the reps in.

Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13
12.5kg ×12
7.5kg ×18

Much better session in last night, well rested well fuelled and keen as fk to have a proper crack.
Little progressions here and there which is good to see still coming in.
Macros were nice and tight and got the most sleep i have had in a single night in i dont remember how long at 9hr50mins lol.
Step count was in and had my morning fasted cardio for an hour which set the tone for the rest of the day.
Blood pressure is on point and bg nice and steady

Back to business now

@Allupfromhere solid pull session right here!

 

[ROIDDERS]

Day 56 Tuesday - Pull

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

Training

(Only top working sets shown)

D Handle lat pulldown
2×8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8

The short rest really makes the weight come on fast on the second set big time.

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +1rep
80kg ×7+1rep
60kg ×11 +10kg
Back off set was over the rep range last week so weight increase this week to start the cycle again.

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8 +10kg
90kg ×12
Still managed to hit the top rep range on the back off here even with the increase in the top set to bring reps down.
Will bump up the weight next week on the backoff also.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10 +2.5kg/+2reps
30kg ×8
17.5kg ×14

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
40kg ×18 +2reps

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×13
35kg ×12 +1rep
22.5kg ×15 -2.5kg
Dropped the burner set back as i wasnt get the reps in.

Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13
12.5kg ×12
7.5kg ×18

Much better session in last night, well rested well fuelled and keen as fk to have a proper crack.
Little progressions here and there which is good to see still coming in.
Macros were nice and tight and got the most sleep i have had in a single night in i dont remember how long at 9hr50mins lol.
Step count was in and had my morning fasted cardio for an hour which set the tone for the rest of the day.
Blood pressure is on point and bg nice and steady

Back to business now

this is a good training routine man. @Allupfromhere i love the hard work you are doing. it is what its all about for sure

 

[Pigsy]

Thanks bro yeah trying not to get in my own head at the moment and just concentrating on putting in the work. Staying covered up every session now lol, been looking and observing too much so i aint seeing fuck all at the moment. Next four weeks staying coved up then ill have a look

4 weeks to the unveil

 

[2Thick]

Day 57 Wednesday - Push

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

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
This isnt moving much last couple of weeks even struggling to chase more reps. Not sure if im spending to much money on my warm up sets.

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
25kg ×10 +5kg
15kg ×13 +15kg

Ripped these up again today easy, will need more weight next week for sure. Really feel ill get 2 plates on my top set if im only reach for 6-8 reps.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×13
Weight was right where it needed to be today. Happy with where its at, now just to chase more reps.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
60kg x13
Top set reps reach will throw a little more on next week.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×13
12.5kg ×12
10kg ×8
5kg ×8
This one fucking kills me everytime, i even dropped it back a little to clean up the later reps but its just so fucking brutal.

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×15
73kg ×12
45kg ×15- 20sec rest
45kg ×16

Back in business here on these today, if i get the second set to the top reps ill bump the weight the following week.
The rest pause set can sit tight untill we get all the reps in the bank.

Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18

30mins incline treadmill to finish off.

Always a clean finish with these, filling up the rest of the room left in my triceps and taking away all ny definition

Alright third one in the bank for the week, rest day tomorrow though i dont even feel like i need it. Will get some solid cardio in first up tomorrow morning and then got 18 holes of golf after which normally gives me a further 12k steps and i carry my bag too alway so always a bonus bit of cardio.
Macros stay tight, we dont budge at all from here out. Time is getting thin so we cant let anything get in the way.

Might throw up some more progress photos around 5 or 6 weeks out then at the end of the race. Starting to feel like i wont get to where i wanted but can only keep putting in each day and we land where we land. We win some and we learn some.
See what the coach has to say.

@Allupfromhere this wasn't an easy workout at all. and you topped it off with cardio too. that is how it should be done with a lot of hard work and pushing!

 

[G-Merc 80]

Day 57 Wednesday - Push

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

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
This isnt moving much last couple of weeks even struggling to chase more reps. Not sure if im spending to much money on my warm up sets.

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
25kg ×10 +5kg
15kg ×13 +15kg

Ripped these up again today easy, will need more weight next week for sure. Really feel ill get 2 plates on my top set if im only reach for 6-8 reps.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×13
Weight was right where it needed to be today. Happy with where its at, now just to chase more reps.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
60kg x13
Top set reps reach will throw a little more on next week.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×13
12.5kg ×12
10kg ×8
5kg ×8
This one fucking kills me everytime, i even dropped it back a little to clean up the later reps but its just so fucking brutal.

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×15
73kg ×12
45kg ×15- 20sec rest
45kg ×16

Back in business here on these today, if i get the second set to the top reps ill bump the weight the following week.
The rest pause set can sit tight untill we get all the reps in the bank.

Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18

30mins incline treadmill to finish off.

Always a clean finish with these, filling up the rest of the room left in my triceps and taking away all ny definition

Alright third one in the bank for the week, rest day tomorrow though i dont even feel like i need it. Will get some solid cardio in first up tomorrow morning and then got 18 holes of golf after which normally gives me a further 12k steps and i carry my bag too alway so always a bonus bit of cardio.
Macros stay tight, we dont budge at all from here out. Time is getting thin so we cant let anything get in the way.

Might throw up some more progress photos around 5 or 6 weeks out then at the end of the race. Starting to feel like i wont get to where i wanted but can only keep putting in each day and we land where we land. We win some and we learn some.
See what the coach has to say.

Bro the volume alone how do you find you are pulling up the next day? bloody weapon, big love and support

 

[Allupfromhere]

Love this,kinda doing the same atm myte get me an Oversize tee for the final 6 week push

Thats it brother, ill have a check in 4 weeks and see how much i need to push for the final 4 after that lol

 

[Allupfromhere]

@Allupfromhere The machine Preacher Curl and Single Cable Curl are looking away. The seated reverse pec deck are also fantastic. These are some good exercises and good volume.

Thanks my brother, cable curls face away are in my top 3 favs for sure! Just allows tention the whole time and with full extention at the bottom man foes it burn some fire haha

 

[G-Merc 80]

Thats it brother, ill have a check in 4 weeks and see how much i need to push for the final 4 after that lol

We need some Evolutionary merch! @LevButlerov @stevesmi

 

[Allupfromhere]

Bros. I'm a big fan of overhand tricep press downs and I'm a big fan of cross body single tricep extensions. I like the 30 minute incline treadmill to finish this off. @Allupfromhere

Bro for sure hit them hard on the press downs and clean finish with the cable extensions. Cardio is always a good way to wrap up a workout with some cardio

 

[Allupfromhere]

@Allupfromhere solid pull session right here!

Thank you sir

 

[Allupfromhere]

this is a good training routine man. @Allupfromhere i love the hard work you are doing. it is what its all about for sure

Cheers big man just gotta keep showing up and keep putting in the work. I feel stagnant sometimes but consistency always wins

 

[Allupfromhere]

4 weeks to the unveil

Ill have a sneak peak in 4 weeks then 4 weeks after that to the finish line... may have to push it a little longer if i dont get there in time

 

[Allupfromhere]

@Allupfromhere this wasn't an easy workout at all. and you topped it off with cardio too. that is how it should be done with a lot of hard work and pushing!

For sure legend gotta push it even on the days we dont want to

 

[Allupfromhere]

Bro the volume alone how do you find you are pulling up the next day? bloody weapon, big love and support

Its funny bro my coached has actually dropped the volume back from what i was doing beforehand. It may look like a lot on paper but i only really have 1 balls to the wall top set, at most 2, then the rest are back offs or intensifiers its allowing me to hit my chest x3 a week now and is working for sure!
Thank you my brother much love and respect your way too. Your smashing it brother and its awesome to see your support on all the other logs too, this is what makes the community grow and moreso the aussie crew getting around eachother positively too.

 

[Ulter]

Day 56 Tuesday - Pull

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

Training

(Only top working sets shown)

D Handle lat pulldown
2×8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8

The short rest really makes the weight come on fast on the second set big time.

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +1rep
80kg ×7+1rep
60kg ×11 +10kg
Back off set was over the rep range last week so weight increase this week to start the cycle again.

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8 +10kg
90kg ×12
Still managed to hit the top rep range on the back off here even with the increase in the top set to bring reps down.
Will bump up the weight next week on the backoff also.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10 +2.5kg/+2reps
30kg ×8
17.5kg ×14

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
40kg ×18 +2reps

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×13
35kg ×12 +1rep
22.5kg ×15 -2.5kg
Dropped the burner set back as i wasnt get the reps in.

Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13
12.5kg ×12
7.5kg ×18

Much better session in last night, well rested well fuelled and keen as fk to have a proper crack.
Little progressions here and there which is good to see still coming in.
Macros were nice and tight and got the most sleep i have had in a single night in i dont remember how long at 9hr50mins lol.
Step count was in and had my morning fasted cardio for an hour which set the tone for the rest of the day.
Blood pressure is on point and bg nice and steady

Back to business now

The machine preacher curl looks really good if you ask me. The seated reverse pec deck is really on point. Single arm cable curls facing away is a really good one too and I like the tempo training as well. @Allupfromhere

 

[Allupfromhere]

The machine preacher curl looks really good if you ask me. The seated reverse pec deck is really on point. Single arm cable curls facing away is a really good one too and I like the tempo training as well. @Allupfromhere

Thanks brother, i love the preacher curls just gotta squeeze the life outta them at the top make the difference doesnt it

 

[Ulter]

Thanks brother, i love the preacher curls just gotta squeeze the life outta them at the top make the difference doesnt it

Definitely. Arnold used to talk a lot about that back in the day.

 

[LevButlerov]

Day 57 Wednesday - Push

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

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
70kg ×13
This isnt moving much last couple of weeks even struggling to chase more reps. Not sure if im spending to much money on my warm up sets.

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
25kg ×10 +5kg
15kg ×13 +15kg

Ripped these up again today easy, will need more weight next week for sure. Really feel ill get 2 plates on my top set if im only reach for 6-8 reps.

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×13
Weight was right where it needed to be today. Happy with where its at, now just to chase more reps.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
60kg x13
Top set reps reach will throw a little more on next week.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×13
12.5kg ×12
10kg ×8
5kg ×8
This one fucking kills me everytime, i even dropped it back a little to clean up the later reps but its just so fucking brutal.

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×15
73kg ×12
45kg ×15- 20sec rest
45kg ×16

Back in business here on these today, if i get the second set to the top reps ill bump the weight the following week.
The rest pause set can sit tight untill we get all the reps in the bank.

Cross body single tricep extension
1×12-15, 1×15-20
6.25kg ×15
3.5kg ×18

30mins incline treadmill to finish off.

Always a clean finish with these, filling up the rest of the room left in my triceps and taking away all ny definition

Alright third one in the bank for the week, rest day tomorrow though i dont even feel like i need it. Will get some solid cardio in first up tomorrow morning and then got 18 holes of golf after which normally gives me a further 12k steps and i carry my bag too alway so always a bonus bit of cardio.
Macros stay tight, we dont budge at all from here out. Time is getting thin so we cant let anything get in the way.

Might throw up some more progress photos around 5 or 6 weeks out then at the end of the race. Starting to feel like i wont get to where i wanted but can only keep putting in each day and we land where we land. We win some and we learn some.
See what the coach has to say.

Strong push session, 100kg incline presses and 25kg weighted dips both hard pumps I bet @Allupfromhere

Good plan holding macros tight while fatigue builds, you’re moving well into this prep phase!
I think pics around week 5 would be good.

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz @Dreamer @Freki

 

[stevesmi]

We need some Evolutionary merch! @LevButlerov @stevesmi

haha that would be cool!

 

[G-Merc 80]

haha that would be cool!

When you're eating lunch and have a few seconds to do something stupid lol

 

[Dreamer]

When you're eating lunch and have a few seconds to do something stupid lol

I would wear that

 

[stevesmi]

When you're eating lunch and have a few seconds to do something stupid lol

looks good man! damn that gorilla looks scary too!

 

[Freki]

When you're eating lunch and have a few seconds to do something stupid lol

Medium please

 

[G-Merc 80]

Medium please

Lmao, might get one made to see if the senior Mods are okay with it

 

[2Thick]

For sure legend gotta push it even on the days we dont want to

Yes, those are the best workouts on those types of days where you don't feel like doing it.

 

[ROIDDERS]

Cheers big man just gotta keep showing up and keep putting in the work. I feel stagnant sometimes but consistency always wins

Consistency definitely trains the body.

 

[ceo]

Bro for sure hit them hard on the press downs and clean finish with the cable extensions. Cardio is always a good way to wrap up a workout with some cardio

Bros. That's the way to do it. Good hustle.

 

[Allupfromhere]

Day 58 Thursday - Rest Day

Rest day for me yesterday however got an hour of fasted cardio in to set the tone for the rest of the day which im really enjoying. If nothing else even just for the mental side of thing and keeping me mind on the target.
18 holes of golf too in the afternoon, i carry my bag and walk this hills so like a bonus round of cardio for me also .

Sleep is good, recovery this week has been amazing since i have had the whole week off work lol and workouts have been intense.
Since i got back home monday afternoon everything has been super tight to the program, marcos on target, cardio introduced and still making progress in the gym.

Blood pressure and blood glucose have been spot on all week so we are moving well into the second half of this race and have a green light to fucking send it.

Check in with the coach this morning to see which what cards we play next.
Not throwing every card in the hand all at once but how we play the next weeks will have a big influence on how things are at the finish line.

Christmas was the target however though if i need to push it for another week or too then at this stage im happy to do so. Might seems like i didnt get there in time and yes thats true but the bigger picture is that this was all tl set up from a strong start into 2026 as that is the bigger goal.

Big shoutout again to my sponsors

@R&Dpharma and @ZenithHealth for supporting my all the way and to my coach @PopRox19 for help guiding me on every step to where we want to be.

Having the right team behind you make the biggest difference and i need to make sure that i make it happen for the whole team amd the whole Evo crew! The support i get everyday from the evo fam really is what keep my foot on the pedal and keeps my direction locked in.

Second half lets gooo