Veteran Log 16 week Summer Cut Cycle Log - closing 2025

[SPOONMAN366]

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

Hell yeah brother!
Gotta love them weeks at home when everything is on point,I know that feeling
Keeping the cardio in
Also not playing all the cards yet is my same approach,perfect plan of attack
Chirstmas goals all round this evo season
Boys are coming in hot this one Les go

 

[G-Merc 80]

Brother you are dialled in!! Love it, you bloody weapon

 

[BeMe]

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

Golf used to be a gentleman's game...now look... tattoos and gauges on the course lol.

Back in the day when I used to golf and played expensive courses old guys would give me dirty looks cuz my sleeve lol. Or maybe cuz I wasn't white...not quite sure haha

 

[Allupfromhere]

Golf used to be a gentleman's game...now look... tattoos and gauges on the course lol.

Back in the day when I used to golf and played expensive courses old guys would give me dirty looks cuz my sleeve lol. Or maybe cuz I wasn't white...not quite sure haha

I still get some looks at other clubs like that because of my gauges and tatts but i actually dress extremely neat when playing slacks are always ironed and creased properly, shirts always tucked and my golf shoes are traditional style lol.
But i have been representing this club in the state district league pennant team for the last 5 years, have won 2 flags and been in 3 finals in the last 5 years with them and competed in the state amature championships individually representing them as my home club earlier this year haha so the home club loves me there

 

[Allupfromhere]

Hell yeah brother!
Gotta love them weeks at home when everything is on point,I know that feeling
Keeping the cardio in
Also not playing all the cards yet is my same approach,perfect plan of attack
Chirstmas goals all round this evo season
Boys are coming in hot this one Les go

Thats it brother, just had my check in with my coach and and are on target so we keep peddling

 

[Allupfromhere]

Brother you are dialled in!! Love it, you bloody weapon

Yes sir and thank you my brother, we all gonna be new men by 2026

 

[BeMe]

I still get some looks at other clubs like that because of my gauges and tatts but i actually dress extremely neat when playing slacks are always ironed and creased properly, shirts always tucked and my golf shoes are traditional style lol.
But i have been representing this club in the state district league pennant team for the last 5 years, have won 2 flags and been in 3 finals in the last 5 years with them and competed in the state amature championships individually representing them as my home club earlier this year haha so the home club loves me there

Wow you must be really good. Never ever woulda pegged you for a golfer with your look lol. Thought more rugby if I had to guess.

What's your handicap?

 

[Freki]

What's your handicap?

Cheap Wine , Slow horses, and Fast women

 

[Allupfromhere]

Cheap Wine , Slow horses, and Fast women

Hahahahahahaha

 

[Allupfromhere]

Wow you must be really good. Never ever woulda pegged you for a golfer with your look lol. Thought more rugby if I had to guess.

What's your handicap?

Im reasonably decent club golfer, current handicap on the world handicap system is 5.2

 

[waggat]

Im reasonably decent club golfer, current handicap on the world handicap system is 5.2

Man that's awesome! I used to be alright when i was younger but never that good. I stuffed my swing up trying to tinker with it. I always joke that I gave myself the yips.

 

[Allupfromhere]

Man that's awesome! I used to be alright when i was younger but never that good. I stuffed my swing up trying to tinker with it. I always joke that I gave myself the yips.

Mate so many people get stuck trying to slef diagnose and treat there swings that they end up causing themselves more grief haha.
You can still score well even on day the swing isnt there. Many new guys i have met i have been able to lower there scores simply by helping make better decisions not emotional ones. It is a conflicting game though i must say hahaa

 

[Allupfromhere]

Day 59 Friday - Posterior

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

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
68kg ×12 +9kg on all sets
68kg ×12
68kg ×9
Thought my core semi locked up on my last rep lol.

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11+2reps
80kg ×16

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8+1rep

Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
45kg ×10+1rep
35kg ×14
Really concentrating on keeping my shoulders square the front not engaging the movement with a torso rotation. Also committing to an actual row and leading with the elbow not turning it into a bicep exercise.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×8
45kg ×16 - 20 sec rest
45kg ×15
Short rest after the second set, straight into the Rp and had to send it got there strong this week.

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
130kg ×8 -10kg
100kg ×11

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×8-20kg
200kg ×15

Only got around 5 hours of sleep last night and definitely felt it today, but I still gave everything I had. Moved well through the session until the RDLs — dropped the weight by 10kg and went to work. Had the wife film me and noticed I wasn’t getting as low as I wanted, which really pissed me off. Ran the back-off set again and hit the depth I was chasing.
Moved on to leg press and started running out of gas by this stage. Dropped 20kg from last week to keep everything clean and tight. Hit the back-off set and pushed it until I met my maker .
Even with the drop in weight on the last two movements, I’m stoked with the effort — intensity was there, and I still won the day.

 

[ZenithHealth]

Day 59 Friday - Posterior

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

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
68kg ×12 +9kg on all sets
68kg ×12
68kg ×9
Thought my core semi locked up on my last rep lol.

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11+2reps
80kg ×16

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8+1rep

Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
45kg ×10+1rep
35kg ×14
Really concentrating on keeping my shoulders square the front not engaging the movement with a torso rotation. Also committing to an actual row and leading with the elbow not turning it into a bicep exercise.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×8
45kg ×16 - 20 sec rest
45kg ×15
Short rest after the second set, straight into the Rp and had to send it got there strong this week.

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
130kg ×8 -10kg
100kg ×11

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×8-20kg
200kg ×15

Only got around 5 hours of sleep last night and definitely felt it today, but I still gave everything I had. Moved well through the session until the RDLs — dropped the weight by 10kg and went to work. Had the wife film me and noticed I wasn’t getting as low as I wanted, which really pissed me off. Ran the back-off set again and hit the depth I was chasing.
Moved on to leg press and started running out of gas by this stage. Dropped 20kg from last week to keep everything clean and tight. Hit the back-off set and pushed it until I met my maker .
Even with the drop in weight on the last two movements, I’m stoked with the effort — intensity was there, and I still won the day.

Any new reasons as to why your sleep is cooked? 5 hours is really way too short haha

 

[Allupfromhere]

Any new reasons as to why your sleep is cooked? 5 hours is really way too short haha

Hahahaha nah was just up late getting something done nah sleep this week has been amazing, averaging nearly 7.5hrs nightly

 

[Allupfromhere]

Any new reasons as to why your sleep is cooked? 5 hours is really way too short haha

Nah tricking im actually on 800mg of tren... jk jk jk

 

[ZenithHealth]

Nah tricking im actually on 800mg of tren... jk jk jk

You had me going for a second there, I was like yep, 800mg of tren... that'd do it

 

[Allupfromhere]

You had me going for a second there, I was like yep, 800mg of tren... that'd do it

reckon id have bigger problems then sleep at that dose lol

 

[ZenithHealth]

reckon id have bigger problems then sleep at that dose lol

Yeah I think you'd be on a wild ride with that much

 

[Allupfromhere]

Yeah I think you'd be on a wild ride with that much

I think the tren would be riding me by that stage brother

 

[BeMe]

Cheap Wine , Slow horses, and Fast women

Haha sounds like a very British saying haha.

Here we say fast cars and faster women lol. You can see the culture difference right there haha. You Aussies should say it out way cuz you boys love some fast cars. The Aussie burnout comps are hilarious. Supercharged Commodores burning the tires and the rims down LOL!!

 

[BeMe]

Im reasonably decent club golfer, current handicap on the world handicap system is 5.2

Whoa that's actually really good bro. You're a real man of mystery. Next you're gonna tell me you write poetry in your spare time as well haha.

Best I ever got to was between 7-8 when I was 18 and played a lot. My buddy was number 2 junior in Canada and he was a scratch golfer at 16...he was crazy good

 

[BeMe]

Mate so many people get stuck trying to slef diagnose and treat there swings that they end up causing themselves more grief haha.
You can still score well even on day the swing isnt there. Many new guys i have met i have been able to lower there scores simply by helping make better decisions not emotional ones. It is a conflicting game though i must say hahaa

Ya playing smart is a big one. I never played much as an adult so I always played aggressive so it went really good or really bad. Typical teenager haha. My bag shows some battle scars from some of those situations where the outcome was not so good haha.

 

[Allupfromhere]

Haha sounds like a very British saying haha.

Here we say fast cars and faster women lol. You can see the culture difference right there haha. You Aussies should say it out way cuz you boys love some fast cars. The Aussie burnout comps are hilarious. Supercharged Commodores burning the tires and the rims down LOL!!

Hahahaha i had a charged ss commodore in my early 20s i thought it was a demon lol.
As i got older i experienced what something truly fast was.... i mean like nausea causing

But yes to your statement they fucking love it over here ey all the Nat festivals summernats being one of the bigger ones.

Two of the main boys cmefry and ucsmoke do the show and shine event then nearly set fire to there cars in the burnout comps

 

[Allupfromhere]

Whoa that's actually really good bro. You're a real man of mystery. Next you're gonna tell me you write poetry in your spare time as well haha.

Best I ever got to was between 7-8 when I was 18 and played a lot. My buddy was number 2 junior in Canada and he was a scratch golfer at 16...he was crazy good

Yeah there are some freaks out there we have one cadet at our home club playing of +4 plays for the state team now but still not sure if he will make it as a success pro competition is relentlessly vicious.

Ya playing smart is a big one. I never played much as an adult so I always played aggressive so it went really good or really bad. Typical teenager haha. My bag shows some battle scars from some of those situations where the outcome was not so good haha.

Haha its definitely won between the ears brother for sure.

 

[BeMe]

Hahahaha i had a charged ss commodore in my early 20s i thought it was a demon lol.
As i got older i experienced what something truly fast was.... i mean like nausea causing

But yes to your statement they fucking love it over here ey all the Nat festivals summernats being one of the bigger ones.

Two of the main boys cmefry and ucsmoke do the show and shine event then nearly set fire to there cars in the burnout comps

You guys are the kings of Hoonigans haha. Commodores don't exist here but my buddy had the largest RHD import company so I got to see a few over the years. One had a big blower coming out the hood. Definitely came from Aus haha

Come for a ride with me and I'll make you sick real quick haha

 

[Allupfromhere]

Come for a ride with me and I'll make you sick real quick haha

 

[BeMe]

View attachment 139076

It's only gay riding 2 up on a motorcycle if you put your arms around me. You're strong enough to hold onto the back of the bike lol

 

[Allupfromhere]

It's only gay riding 2 up on a motorcycle if you put your arms around me. You're strong enough to hold onto the back of the bike lol

Nah ima hands in the riders pockets kinda guy hahaha. Nah bikes arent for me brother Mmmmmhmmm

 

[BeMe]

Nah ima hands in the riders pockets kinda guy hahaha. Nah bikes arent for me brother Mmmmmhmmm

Only 1 tire to burn right. That's the problem lol

 

[Allupfromhere]

Only 1 tire to burn right. That's the problem lol

Nah im a shit rider and dont wanna risk getting injured. Rode dirt bikes growing up but stopped riding in my early 20s i was fucking around with too much drugs and something bad was bound to happen.

Went for a squirt on my old mans rmz450f the other month and the thing just about jumped out from under me

Dad still has a 15acre track at his house. Can see it on google maps lol

 

[Allupfromhere]

Day 60 Saturday - Chest and Arm touch up

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

Training

Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11 +1p
11.25kg ×15
11.25kg ×10 #failed
Moved up a plate on each set. Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10 +1rep
15kg ×14 +3reps
These are tough for sure when form is tight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×14

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×16

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x10
10kg ×10

No swing and squeeze as hard as possible at the top of every rep.

Arms were cooked.


Half way mark reached, Sitting pretty good but i wouldn't say im steamrolling ahead. Need to keep the foot on the pedal and keep everything tight. No mistakes or leniency in any area or i might come off second best.
But mindset is great, coach is happy and we are still moving foward.

Cardio is being added now also so should help shift a gear. Macros stay the same and we watch what happens over the next two weeks.
At that stage we may bring in the clen at 60mcg also. Masteron P getting a run and a touch of honey lol.
Get some data over the next 2 weeks and play our cards accordingly. Little pump pic for ya's.

 

[SPOONMAN366]

Day 60 Saturday - Chest and Arm touch up

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

Training

Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11 +1p
11.25kg ×15
11.25kg ×10 #failed
Moved up a plate on each set. Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10 +1rep
15kg ×14 +3reps
These are tough for sure when form is tight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×14

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×16

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x10
10kg ×10

No swing and squeeze as hard as possible at the top of every rep.

Arms were cooked.


Half way mark reached, Sitting pretty good but i wouldn't say im steamrolling ahead. Need to keep the foot on the pedal and keep everything tight. No mistakes or leniency in any area or i might come off second best.
But mindset is great, coach is happy and we are still moving foward.

Cardio is being added now also so should help shift a gear. Macros stay the same and we watch what happens over the next two weeks.
At that stage we may bring in the clen at 60mcg also. Masteron P getting a run and a touch of honey lol.
Get some data over the next 2 weeks and play our cards accordingly. Little pump pic for ya's.View attachment 139306

Bro!!
Les go!
Nasty workout,your chest and arms would have been TORCHED
See why the pump was so gnarly
Looking insane,full sharp and shredz
That cardio gunna get you extra sliced
Bringing in some clen and mast big

 

[Freki]

Day 60 Saturday - Chest and Arm touch up

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

Training

Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11 +1p
11.25kg ×15
11.25kg ×10 #failed
Moved up a plate on each set. Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10 +1rep
15kg ×14 +3reps
These are tough for sure when form is tight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×14

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×16

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x10
10kg ×10

No swing and squeeze as hard as possible at the top of every rep.

Arms were cooked.


Half way mark reached, Sitting pretty good but i wouldn't say im steamrolling ahead. Need to keep the foot on the pedal and keep everything tight. No mistakes or leniency in any area or i might come off second best.
But mindset is great, coach is happy and we are still moving foward.

Cardio is being added now also so should help shift a gear. Macros stay the same and we watch what happens over the next two weeks.
At that stage we may bring in the clen at 60mcg also. Masteron P getting a run and a touch of honey lol.
Get some data over the next 2 weeks and play our cards accordingly. Little pump pic for ya's.View attachment 139306

Muscle development is insane. Got an impressive looking arm there

 

[LevButlerov]

Day 60 Saturday - Chest and Arm touch up

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

Training

Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11 +1p
11.25kg ×15
11.25kg ×10 #failed
Moved up a plate on each set. Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10 +1rep
15kg ×14 +3reps
These are tough for sure when form is tight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×14

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×16

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x10
10kg ×10

No swing and squeeze as hard as possible at the top of every rep.

Arms were cooked.


Half way mark reached, Sitting pretty good but i wouldn't say im steamrolling ahead. Need to keep the foot on the pedal and keep everything tight. No mistakes or leniency in any area or i might come off second best.
But mindset is great, coach is happy and we are still moving foward.

Cardio is being added now also so should help shift a gear. Macros stay the same and we watch what happens over the next two weeks.
At that stage we may bring in the clen at 60mcg also. Masteron P getting a run and a touch of honey lol.
Get some data over the next 2 weeks and play our cards accordingly. Little pump pic for ya's.View attachment 139306

Huge arms in that pic, veins and fullness really stand out. @Allupfromhere

Session looks strong too, form and tempo work paying off big time, that 120kg press is a big one!

 

[SPOONMAN366]

Huge arms in that pic, veins and fullness really stand out. @Allupfromhere

Session looks strong too, form and tempo work paying off big time, that 120kg press is a big one!

He's still holding out @LevButlerov
We need a proper reveal,I think he's gunna hold out till the end and drop mic with some g banger shots

 

[LevButlerov]

He's still holding out @LevButlerov
We need a proper reveal,I think he's gunna hold out till the end and drop mic with some g banger shots

He's hardcore to the max

 

[BeMe]

Nah im a shit rider and dont wanna risk getting injured. Rode dirt bikes growing up but stopped riding in my early 20s i was fucking around with too much drugs and something bad was bound to happen.

Went for a squirt on my old mans rmz450f the other month and the thing just about jumped out from under me

Dad still has a 15acre track at his house. Can see it on google maps lol

Holy shit..can I move in with you dad? He sounds awesome!!! That's my dream. Get a chunk of land and build my own little track. Get a little 2 stroke and have some mildly safe fun. You Aussies are all so cool. I wish I was born there lol

Yea a 450 is a big bike. A lot to manage if you haven't ridden in a while. Scared yourself straight from the sounds of it

Drugs and bikes literally sounds like my life for about 12 years lol

 

[BeMe]

Day 60 Saturday - Chest and Arm touch up

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

Training

Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11 +1p
11.25kg ×15
11.25kg ×10 #failed
Moved up a plate on each set. Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10 +1rep
15kg ×14 +3reps
These are tough for sure when form is tight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×14

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×16

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x10
10kg ×10

No swing and squeeze as hard as possible at the top of every rep.

Arms were cooked.


Half way mark reached, Sitting pretty good but i wouldn't say im steamrolling ahead. Need to keep the foot on the pedal and keep everything tight. No mistakes or leniency in any area or i might come off second best.
But mindset is great, coach is happy and we are still moving foward.

Cardio is being added now also so should help shift a gear. Macros stay the same and we watch what happens over the next two weeks.
At that stage we may bring in the clen at 60mcg also. Masteron P getting a run and a touch of honey lol.
Get some data over the next 2 weeks and play our cards accordingly. Little pump pic for ya's.View attachment 139306

Damn bro you've grown a lot since your last pic update with the wife. Crazy detail in the pipes too

 

[Mobster]

This is what we are ALL supposed to try to achieve:

Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

 

[Allupfromhere]

Bro!!
Les go!
Nasty workout,your chest and arms would have been TORCHED
See why the pump was so gnarly
Looking insane,full sharp and shredz
That cardio gunna get you extra sliced
Bringing in some clen and mast big

Thats it brother we working overtime now, keen for the cardio more for the mental charge lol... clen not so much lol mast for sure and a little devils honey on top

 

[Allupfromhere]

Muscle development is insane. Got an impressive looking arm there

Haha thanks bro bicep looks weird in that light i reckon lol.. hopefully bringing something impressive by the end of the year

 

[Allupfromhere]

Huge arms in that pic, veins and fullness really stand out. @Allupfromhere

Session looks strong too, form and tempo work paying off big time, that 120kg press is a big one!

Brother the tempo and form has changed the game for me growth wise and im using less weight to get there lol.
Thank you brother for all the support, all of you keep me pushing it to the max and helping me make it all happen

 

[Allupfromhere]

He's still holding out @LevButlerov
We need a proper reveal,I think he's gunna hold out till the end and drop mic with some g banger shots

Hahahaha dont hold your breath i might come off second best yet and looking like a potato

 

[Allupfromhere]

Holy shit..can I move in with you dad? He sounds awesome!!! That's my dream. Get a chunk of land and build my own little track. Get a little 2 stroke and have some mildly safe fun. You Aussies are all so cool. I wish I was born there lol

Yea a 450 is a big bike. A lot to manage if you haven't ridden in a while. Scared yourself straight from the sounds of it

Drugs and bikes literally sounds like my life for about 12 years lol

Here i got a screen shot from good maps for ya? We had a 50s track there for the kids that covered about 3 acres but the old man started to lease some land and it got dozed out..

 

[Allupfromhere]

Damn bro you've grown a lot since your last pic update with the wife. Crazy detail in the pipes too

See its funny i dont feel like i have grown fuck all am getting leaner though which is a good sign. Thanks legend

 

[Allupfromhere]

This is what we are ALL supposed to try to achieve:

Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

I definitely got there at that point for sure haha

 

[stevesmi]

Day 60 Saturday - Chest and Arm touch up

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

Training

Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11 +1p
11.25kg ×15
11.25kg ×10 #failed
Moved up a plate on each set. Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10 +1rep
15kg ×14 +3reps
These are tough for sure when form is tight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×14

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×16

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x10
10kg ×10

No swing and squeeze as hard as possible at the top of every rep.

Arms were cooked.


Half way mark reached, Sitting pretty good but i wouldn't say im steamrolling ahead. Need to keep the foot on the pedal and keep everything tight. No mistakes or leniency in any area or i might come off second best.
But mindset is great, coach is happy and we are still moving foward.

Cardio is being added now also so should help shift a gear. Macros stay the same and we watch what happens over the next two weeks.
At that stage we may bring in the clen at 60mcg also. Masteron P getting a run and a touch of honey lol.
Get some data over the next 2 weeks and play our cards accordingly. Little pump pic for ya's.View attachment 139306

@Allupfromhere looks like a fun workout. gym looks so nice! those are some fresh dumbbells

 

[Ulter]

Day 60 Saturday - Chest and Arm touch up

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

Training

Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11 +1p
11.25kg ×15
11.25kg ×10 #failed
Moved up a plate on each set. Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10 +1rep
15kg ×14 +3reps
These are tough for sure when form is tight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×14

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×16

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x10
10kg ×10

No swing and squeeze as hard as possible at the top of every rep.

Arms were cooked.


Half way mark reached, Sitting pretty good but i wouldn't say im steamrolling ahead. Need to keep the foot on the pedal and keep everything tight. No mistakes or leniency in any area or i might come off second best.
But mindset is great, coach is happy and we are still moving foward.

Cardio is being added now also so should help shift a gear. Macros stay the same and we watch what happens over the next two weeks.
At that stage we may bring in the clen at 60mcg also. Masteron P getting a run and a touch of honey lol.
Get some data over the next 2 weeks and play our cards accordingly. Little pump pic for ya's.View attachment 139306

those arms are looking swollen. good work on that! and i love the hammer curls @Allupfromhere

 

[ROIDDERS]

Day 60 Saturday - Chest and Arm touch up

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

Training

Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11 +1p
11.25kg ×15
11.25kg ×10 #failed
Moved up a plate on each set. Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10 +1rep
15kg ×14 +3reps
These are tough for sure when form is tight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×14

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×16

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x10
10kg ×10

No swing and squeeze as hard as possible at the top of every rep.

Arms were cooked.


Half way mark reached, Sitting pretty good but i wouldn't say im steamrolling ahead. Need to keep the foot on the pedal and keep everything tight. No mistakes or leniency in any area or i might come off second best.
But mindset is great, coach is happy and we are still moving foward.

Cardio is being added now also so should help shift a gear. Macros stay the same and we watch what happens over the next two weeks.
At that stage we may bring in the clen at 60mcg also. Masteron P getting a run and a touch of honey lol.
Get some data over the next 2 weeks and play our cards accordingly. Little pump pic for ya's.View attachment 139306

this one is a lot of fun right here. @Allupfromhere the skullcrushers and working those DB's is not easy. but they are a fun workout

 

[2Thick]

Day 60 Saturday - Chest and Arm touch up

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

Training

Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11 +1p
11.25kg ×15
11.25kg ×10 #failed
Moved up a plate on each set. Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10 +1rep
15kg ×14 +3reps
These are tough for sure when form is tight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×14

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×16

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x10
10kg ×10

No swing and squeeze as hard as possible at the top of every rep.

Arms were cooked.


Half way mark reached, Sitting pretty good but i wouldn't say im steamrolling ahead. Need to keep the foot on the pedal and keep everything tight. No mistakes or leniency in any area or i might come off second best.
But mindset is great, coach is happy and we are still moving foward.

Cardio is being added now also so should help shift a gear. Macros stay the same and we watch what happens over the next two weeks.
At that stage we may bring in the clen at 60mcg also. Masteron P getting a run and a touch of honey lol.
Get some data over the next 2 weeks and play our cards accordingly. Little pump pic for ya's.View attachment 139306

@Allupfromhere nice job man. the training is always looking good. the arms are looking big and vascular. i'm in love!

 

[ceo]

Day 60 Saturday - Chest and Arm touch up

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

Training

Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11 +1p
11.25kg ×15
11.25kg ×10 #failed
Moved up a plate on each set. Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10 +1rep
15kg ×14 +3reps
These are tough for sure when form is tight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×14

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×16

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x10
10kg ×10

No swing and squeeze as hard as possible at the top of every rep.

Arms were cooked.


Half way mark reached, Sitting pretty good but i wouldn't say im steamrolling ahead. Need to keep the foot on the pedal and keep everything tight. No mistakes or leniency in any area or i might come off second best.
But mindset is great, coach is happy and we are still moving foward.

Cardio is being added now also so should help shift a gear. Macros stay the same and we watch what happens over the next two weeks.
At that stage we may bring in the clen at 60mcg also. Masteron P getting a run and a touch of honey lol.
Get some data over the next 2 weeks and play our cards accordingly. Little pump pic for ya's.View attachment 139306

bros you hitting it hard on both sides. nice on the triceps and nice on the biceps. that is how to balance both sides @Allupfromhere

 

[BeMe]

Here i got a screen shot from good maps for ya? We had a 50s track there for the kids that covered about 3 acres but the old man started to lease some land and it got dozed out..

Awww mate far out!! Lol

You must've had some serious fun as a kid with that. How many bones did you break there?

 

[LevButlerov]

Brother the tempo and form has changed the game for me growth wise and im using less weight to get there lol.
Thank you brother for all the support, all of you keep me pushing it to the max and helping me make it all happen

EVO family support always

 

[RoySimpson]

Day 60 Saturday - Chest and Arm touch up

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

Training

Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11 +1p
11.25kg ×15
11.25kg ×10 #failed
Moved up a plate on each set. Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10 +1rep
15kg ×14 +3reps
These are tough for sure when form is tight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×14

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×16

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x10
10kg ×10

No swing and squeeze as hard as possible at the top of every rep.

Arms were cooked.


Half way mark reached, Sitting pretty good but i wouldn't say im steamrolling ahead. Need to keep the foot on the pedal and keep everything tight. No mistakes or leniency in any area or i might come off second best.
But mindset is great, coach is happy and we are still moving foward.

Cardio is being added now also so should help shift a gear. Macros stay the same and we watch what happens over the next two weeks.
At that stage we may bring in the clen at 60mcg also. Masteron P getting a run and a touch of honey lol.
Get some data over the next 2 weeks and play our cards accordingly. Little pump pic for ya's.View attachment 139306

@Allupfromhere arms are looking HUGE!

 

[Allupfromhere]

Day 62 Monday - Anterior

Powered by @R&D
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 ×9+ 1rep
80kg ×14+ 2reps


45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8 +2.5kg
25kg ×15 +2.5kg
Was sure to move the weight up this week and was a good choice too. Everything stays clean and intentional and put me back to the start of the rep range. Thought i was gonna tip 9 reps on the top set but didnt want to risk it.

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +10kg
110kg ×16 +1rep
Some progression here also.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
112.5kg ×10 +2.5kg
55kg ×16
55kg ×12
Prob could have bumped up a touch more on the top set but didnt want to get sloppy. It was progression none the less and goves some clarity on where i should be moving next week

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
240kg ×10
200kg ×12
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

little progressions continue, makes for a solid start to the week. Macros great and so is sleep,
Considering dropping my eq and test dose back a touch before we add in other compounds, do really wanna send the mg dose off the edge by adding it all on top per se. See what the coach thinks... i know he doesnt like how high im running as it is
i know next year i will definitely have to play ball though, i think he is being lenient as i was already on cycle when we teamed up again.

 

[Allupfromhere]

do really wanna send the mg dose off the edge by adding it all on top per se

I meant to say i dont*** really want to send it of the edge lol

 

[SPOONMAN366]

Day 62 Monday - Anterior

Powered by @R&D
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 ×9+ 1rep
80kg ×14+ 2reps


45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8 +2.5kg
25kg ×15 +2.5kg
Was sure to move the weight up this week and was a good choice too. Everything stays clean and intentional and put me back to the start of the rep range. Thought i was gonna tip 9 reps on the top set but didnt want to risk it.

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +10kg
110kg ×16 +1rep
Some progression here also.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
112.5kg ×10 +2.5kg
55kg ×16
55kg ×12
Prob could have bumped up a touch more on the top set but didnt want to get sloppy. It was progression none the less and goves some clarity on where i should be moving next week

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
240kg ×10
200kg ×12
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

little progressions continue, makes for a solid start to the week. Macros great and so is sleep,
Considering dropping my eq and test dose back a touch before we add in other compounds, do really wanna send the mg dose off the edge by adding it all on top per se. See what the coach thinks... i know he doesnt like how high im running as it is
i know next year i will definitely have to play ball though, i think he is being lenient as i was already on cycle when we teamed up again.

Progression all round
You and your coach have got this approach on lock
The body and mind has really appreciated the week off at home bro
Smart move leaning back before adding more compounds
Let's keep this clean af and bring it home with the big bux

 

[Allupfromhere]

Progression all round
You and your coach have got this approach on lock
The body and mind has really appreciated the week off at home bro
Smart move leaning back before adding more compounds
Let's keep this clean af and bring it home with the big bux

Yeah I think its the right move dropping back a touch with the existing compounds. As he said the shitter my bloods are at the end of this the longer my health phase will need before we push it for 2026 and i need all the time i can to pack on some clean tissue for 2027 lol.


Now bro... how do you have that bull emoji?

 

[Freki]

Considering dropping my eq and test dose back a touch before we add in other compounds, do really wanna send the mg dose off the edge by adding it all on top per se. See what the coach thinks... i know he doesnt like how high im running as it is

Yeah I think its the right move dropping back a touch with the existing compounds. As he said the shitter my bloods are at the end of this the longer my health phase will need before we push it for 2026 and i need all the time i can to pack on some clean tissue for 2027 lol.


Now bro... how do you have that bull emoji?

I like this
In saying that you normally have pretty good bloods hey, I'm always shocked there so squeaky clean

 

[Tiger Salman Khan]

Day 62 Monday - Anterior

Powered by @R&D
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 ×9+ 1rep
80kg ×14+ 2reps


45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8 +2.5kg
25kg ×15 +2.5kg
Was sure to move the weight up this week and was a good choice too. Everything stays clean and intentional and put me back to the start of the rep range. Thought i was gonna tip 9 reps on the top set but didnt want to risk it.

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +10kg
110kg ×16 +1rep
Some progression here also.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
112.5kg ×10 +2.5kg
55kg ×16
55kg ×12
Prob could have bumped up a touch more on the top set but didnt want to get sloppy. It was progression none the less and goves some clarity on where i should be moving next week

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
240kg ×10
200kg ×12
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

little progressions continue, makes for a solid start to the week. Macros great and so is sleep,
Considering dropping my eq and test dose back a touch before we add in other compounds, do really wanna send the mg dose off the edge by adding it all on top per se. See what the coach thinks... i know he doesnt like how high im running as it is
i know next year i will definitely have to play ball though, i think he is being lenient as i was already on cycle when we teamed up again.

@Allupfromhere Keep up the legit work man.........

 

[Allupfromhere]

I like this
In saying that you normally have pretty good bloods hey, I'm always shocked there so squeaky clean

Yeah i think its sensible. To be honest its starting to shock me a little too i have been pushing it for a while now so be interesting to see when i come off this cycle, might have all caught up to me and im fucked

 

[BeMe]

Day 62 Monday - Anterior

Powered by @R&D
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 ×9+ 1rep
80kg ×14+ 2reps


45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8 +2.5kg
25kg ×15 +2.5kg
Was sure to move the weight up this week and was a good choice too. Everything stays clean and intentional and put me back to the start of the rep range. Thought i was gonna tip 9 reps on the top set but didnt want to risk it.

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +10kg
110kg ×16 +1rep
Some progression here also.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
112.5kg ×10 +2.5kg
55kg ×16
55kg ×12
Prob could have bumped up a touch more on the top set but didnt want to get sloppy. It was progression none the less and goves some clarity on where i should be moving next week

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
240kg ×10
200kg ×12
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

little progressions continue, makes for a solid start to the week. Macros great and so is sleep,
Considering dropping my eq and test dose back a touch before we add in other compounds, do really wanna send the mg dose off the edge by adding it all on top per se. See what the coach thinks... i know he doesnt like how high im running as it is
i know next year i will definitely have to play ball though, i think he is being lenient as i was already on cycle when we teamed up again.

Wait a bit before truly unleashing the monster. I like the sounds of that. 2026 will be a good one!

 

[Allupfromhere]

Wait a bit before truly unleashing the monster. I like the sounds of that. 2026 will be a good one!

2026 gonna make this year look like childs play for the Allup camp mark my words brother

 

[Freki]

Yeah i think its sensible. To be honest its starting to shock me a little too i have been pushing it for a while now so be interesting to see when i come off this cycle, might have all caught up to me and im fucked

Or naybe your the magic man???
Either way a bit of down time will be for the good, reset the AR and go again

 

[Allupfromhere]

Or naybe your the magic man???
Either way a bit of down time will be for the good, reset the AR and go again

Thats it bro... but the AR's gonna have to hang in there just a little bit longer haha

 

[Allupfromhere]

Day 63 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 ×7

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
75kg ×8
75kg ×7
55kg ×13 +1rep

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×11
Bumped up the backoff set again this week.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
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

Ticking along no gold medals won today but got the work done none the less. Keep everything pushed hard as we continue through this week getting ready for a shift next week.

-----------------

Went to the local cattle ranch today where they do their own beef sales. Crazy how the prices were even cheaper then the supermarkets in some ways and im getting 100% natural grass fed beef. I couldnt believe i havent been buying my beef from this place it was crazy.
Some seriously dangerous looking tomahawks in there too plus some serious wagyu

Got some ground beef and potatoes with veg for dinner so pretty keen to see the difference. Even looks a little different lol.

 

[G-Merc 80]

Day 63 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 ×7

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
75kg ×8
75kg ×7
55kg ×13 +1rep

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×11
Bumped up the backoff set again this week.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
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

Ticking along no gold medals won today but got the work done none the less. Keep everything pushed hard as we continue through this week getting ready for a shift next week.

-----------------

Went to the local cattle ranch today where they do their own beef sales. Crazy how the prices were even cheaper then the supermarkets in some ways and im getting 100% natural grass fed beef. I couldnt believe i havent been buying my beef from this place it was crazy.
Some seriously dangerous looking tomahawks in there too plus some serious wagyu

Got some ground beef and potatoes with veg for dinner so pretty keen to see the difference. Even looks a little different lol.

I need to see you next cook up brother! Suddenly hungry lol.

Do you get good engagement on the reverse pec dec? I struggle to get the mind muscle connection, any tips?

 

[Freki]

Day 63 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 ×7

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
75kg ×8
75kg ×7
55kg ×13 +1rep

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×11
Bumped up the backoff set again this week.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
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

Ticking along no gold medals won today but got the work done none the less. Keep everything pushed hard as we continue through this week getting ready for a shift next week.

-----------------

Went to the local cattle ranch today where they do their own beef sales. Crazy how the prices were even cheaper then the supermarkets in some ways and im getting 100% natural grass fed beef. I couldnt believe i havent been buying my beef from this place it was crazy.
Some seriously dangerous looking tomahawks in there too plus some serious wagyu

Got some ground beef and potatoes with veg for dinner so pretty keen to see the difference. Even looks a little different lol.

Grassys all day long , big difference. Even grain finished is great. But pure feedlot i cant stand it and steaks always shrink and flavourless. Good score

 

[SPOONMAN366]

how do you have that bull emoji?

Day 63 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 ×7

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
75kg ×8
75kg ×7
55kg ×13 +1rep

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×11
Bumped up the backoff set again this week.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
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

Ticking along no gold medals won today but got the work done none the less. Keep everything pushed hard as we continue through this week getting ready for a shift next week.

-----------------

Went to the local cattle ranch today where they do their own beef sales. Crazy how the prices were even cheaper then the supermarkets in some ways and im getting 100% natural grass fed beef. I couldnt believe i havent been buying my beef from this place it was crazy.
Some seriously dangerous looking tomahawks in there too plus some serious wagyu

Got some ground beef and potatoes with veg for dinner so pretty keen to see the difference. Even looks a little different lol.

Solid session my bro
Holding the line
Daomn that meat looks the goods
Local meat is where its at hey
I retired from supermarket meat and long time ago
That will be some perfect fuel for the body to press on

 

[Allupfromhere]

I need to see you next cook up brother! Suddenly hungry lol.

Do you get good engagement on the reverse pec dec? I struggle to get the mind muscle connection, any tips?

Hahaha bro my meals are borrinnggg. But the mince did taste significantly better

Yeah bro great engagement but i never got it at the start. For me i like to position the seat so my hands sit ever so slightly below my shoulder height, like a fist height below so fuck all. I then i lean slightly forward, this helps me feel more direct the the rear delt.

I give a slight pause in the contraction too, the burn sets nicely. If you feel anything in your front delts your hands are too high at the starting point.

Try go lower weight for heaps of reps until you find the best position for you. If you get to 15 reps and dont feel the rear delts burning your not in a good position lol.

Dinner as promised lol

 

[Allupfromhere]

Grassys all day long , big difference. Even grain finished is great. But pure feedlot i cant stand it and steaks always shrink and flavourless. Good score

Feedlot is garbage like caged chicken really.
Yeah this was a huge difference. Gonna head back and buy the full cut of the eye fillet. Really want the scotch fillet but not ideal for my current situation

 

[Allupfromhere]

Solid session my bro
Holding the line
Daomn that meat looks the goods
Local meat is where its at hey
I retired from supermarket meat and long time ago
That will be some perfect fuel for the body to press on

Thanks brother yeah biggg difference
Gonna treat my self to a stonka ribeye got the old boys birthday coming up so ill grab that drongo one too hahahaha

 

[LevButlerov]

Day 63 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 ×7

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
75kg ×8
75kg ×7
55kg ×13 +1rep

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×11
Bumped up the backoff set again this week.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
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

Ticking along no gold medals won today but got the work done none the less. Keep everything pushed hard as we continue through this week getting ready for a shift next week.

-----------------

Went to the local cattle ranch today where they do their own beef sales. Crazy how the prices were even cheaper then the supermarkets in some ways and im getting 100% natural grass fed beef. I couldnt believe i havent been buying my beef from this place it was crazy.
Some seriously dangerous looking tomahawks in there too plus some serious wagyu

Got some ground beef and potatoes with veg for dinner so pretty keen to see the difference. Even looks a little different lol.

All those food prep pics look amazing, serious amount of quality meat in there. you hardcore!

The pull session solid too 82kg pulldowns and 120kg rows, 120 rows you strong AF!

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy

@toddthelineman @Madmax46

 

[Dreamer]

Day 63 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 ×7

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
75kg ×8
75kg ×7
55kg ×13 +1rep

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×11
Bumped up the backoff set again this week.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
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

Ticking along no gold medals won today but got the work done none the less. Keep everything pushed hard as we continue through this week getting ready for a shift next week.

-----------------

Went to the local cattle ranch today where they do their own beef sales. Crazy how the prices were even cheaper then the supermarkets in some ways and im getting 100% natural grass fed beef. I couldnt believe i havent been buying my beef from this place it was crazy.
Some seriously dangerous looking tomahawks in there too plus some serious wagyu

Got some ground beef and potatoes with veg for dinner so pretty keen to see the difference. Even looks a little different lol.

Dumbell pullovers I havent done in ages, they are a killer movement, I will have to add them back in at some point.

Really nice beef haul there man

 

[StoryOfTheProphet]

Day 63 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 ×7

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
75kg ×8
75kg ×7
55kg ×13 +1rep

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×11
Bumped up the backoff set again this week.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
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

Ticking along no gold medals won today but got the work done none the less. Keep everything pushed hard as we continue through this week getting ready for a shift next week.

-----------------

Went to the local cattle ranch today where they do their own beef sales. Crazy how the prices were even cheaper then the supermarkets in some ways and im getting 100% natural grass fed beef. I couldnt believe i havent been buying my beef from this place it was crazy.
Some seriously dangerous looking tomahawks in there too plus some serious wagyu

Got some ground beef and potatoes with veg for dinner so pretty keen to see the difference. Even looks a little different lol.

That looks like premium wagyu

 

[G-Merc 80]

Hahaha bro my meals are borrinnggg. But the mince did taste significantly better

Yeah bro great engagement but i never got it at the start. For me i like to position the seat so my hands sit ever so slightly below my shoulder height, like a fist height below so fuck all. I then i lean slightly forward, this helps me feel more direct the the rear delt.

I give a slight pause in the contraction too, the burn sets nicely. If you feel anything in your front delts your hands are too high at the starting point.

Try go lower weight for heaps of reps until you find the best position for you. If you get to 15 reps and dont feel the rear delts burning your not in a good position lol.

Dinner as promised lol

Meal looks good brother

Thank you for the tip, I tend to have my hands higher and tucking elbows in, will give what you said a try.

 

[BeMe]

Hahaha bro my meals are borrinnggg. But the mince did taste significantly better

Yeah bro great engagement but i never got it at the start. For me i like to position the seat so my hands sit ever so slightly below my shoulder height, like a fist height below so fuck all. I then i lean slightly forward, this helps me feel more direct the the rear delt.

I give a slight pause in the contraction too, the burn sets nicely. If you feel anything in your front delts your hands are too high at the starting point.

Try go lower weight for heaps of reps until you find the best position for you. If you get to 15 reps and dont feel the rear delts burning your not in a good position lol.

Dinner as promised lol

Uh oh... don't let you know who *cough* @LevButlerov see all those potatoes bro lol

 

[ballin2504]

Day 60 Saturday - Chest and Arm touch up

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

Training

Plate loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×8
120kg ×7

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11 +1p
11.25kg ×15
11.25kg ×10 #failed
Moved up a plate on each set. Its strange im in control the whole time but i reach and early point on the last set where my chest is getting torched and feels like my fibres want to tear through my skin and i really cant move anything more lol

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10 +1rep
15kg ×14 +3reps
These are tough for sure when form is tight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×10
21kg ×14

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×16

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x10
10kg ×10

No swing and squeeze as hard as possible at the top of every rep.

Arms were cooked.


Half way mark reached, Sitting pretty good but i wouldn't say im steamrolling ahead. Need to keep the foot on the pedal and keep everything tight. No mistakes or leniency in any area or i might come off second best.
But mindset is great, coach is happy and we are still moving foward.

Cardio is being added now also so should help shift a gear. Macros stay the same and we watch what happens over the next two weeks.
At that stage we may bring in the clen at 60mcg also. Masteron P getting a run and a touch of honey lol.
Get some data over the next 2 weeks and play our cards accordingly. Little pump pic for ya's.View attachment 139306

@Allupfromhere damn brother you’re looking jacked!!!! Killer job on the log

 

[LevButlerov]

Uh oh... don't let you know who *cough* @LevButlerov see all those potatoes bro lol

sweet potatoes i hope @Allupfromhere switches @BeMe

 

[R.AP]

Day 63 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 ×7

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
75kg ×8
75kg ×7
55kg ×13 +1rep

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×11
Bumped up the backoff set again this week.

Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
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

Ticking along no gold medals won today but got the work done none the less. Keep everything pushed hard as we continue through this week getting ready for a shift next week.

-----------------

Went to the local cattle ranch today where they do their own beef sales. Crazy how the prices were even cheaper then the supermarkets in some ways and im getting 100% natural grass fed beef. I couldnt believe i havent been buying my beef from this place it was crazy.
Some seriously dangerous looking tomahawks in there too plus some serious wagyu

Got some ground beef and potatoes with veg for dinner so pretty keen to see the difference. Even looks a little different lol.

A lot of lat volume here bro! They an area of focus for you?

 

[Allupfromhere]

A lot of lat volume here bro! They an area of focus for you?

Over all back development i am chasing but chest is my main focus currently. I feel there is a reasonable balance between width and thickness approach with those selected exercises though. Keen to here your thoughts though brother

 

[Allupfromhere]

Day 64 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 ×o
70kg ×13

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8 +15kg
20kg ×11 +5kg

I had been smashing these the last couple of weeks and just said fuck it if its too heavy i jist land and drop it back some. But i got the 2 plates for 8 it was heavy though and really felt it in the later reps. The backoff really aet it in to the lower chest was happy with this win if it qas to be the only one for this session.


Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×8 +1rep
90kg ×12
Will drop a little weight back on the burner set next week. Got a little excited and didnt get there.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x12
Dropped a couple of reps here unfortunately

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
Not much to say about this one but i hate it... maybe i love to hate it dunno lol.

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


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

Was a tough session tonight no doubt. I was wrecked from work tired and really didnt want to go in there. Started making excuses to give myself a day off, but my wife got into me and reminded me that i choose to do this and chose to want to change lol so off we went and i have nothing but gratitude for all her support. Walked out happy even though i walked in wrecked.

You will never regret a workout i guarantee that. But can almost guarantee just as much that you will regret the workout you chose not to do.

Stay gold fam

 

[SPOONMAN366]

Day 64 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 ×o
70kg ×13

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8 +15kg
20kg ×11 +5kg

I had been smashing these the last couple of weeks and just said fuck it if its too heavy i jist land and drop it back some. But i got the 2 plates for 8 it was heavy though and really felt it in the later reps. The backoff really aet it in to the lower chest was happy with this win if it qas to be the only one for this session.


Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×8 +1rep
90kg ×12
Will drop a little weight back on the burner set next week. Got a little excited and didnt get there.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x12
Dropped a couple of reps here unfortunately

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
Not much to say about this one but i hate it... maybe i love to hate it dunno lol.

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


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

Was a tough session tonight no doubt. I was wrecked from work tired and really didnt want to go in there. Started making excuses to give myself a day off, but my wife got into me and reminded me that i choose to do this and chose to want to change lol so off we went and i have nothing but gratitude for all her support. Walked out happy even though i walked in wrecked.

You will never regret a workout i guarantee that. But can almost guarantee just as much that you will regret the workout you chose not to do.

Stay gold fam

Love this
About to drag my ass out of bed for a similar session of shoulders
Dude your wife is correct
And your not wrong weather its 5 mins or 2 hrs there is no such thing as a bad workout
Les go
Big bux baby

 

[Pigsy]

Day 64 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 ×o
70kg ×13

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8 +15kg
20kg ×11 +5kg

I had been smashing these the last couple of weeks and just said fuck it if its too heavy i jist land and drop it back some. But i got the 2 plates for 8 it was heavy though and really felt it in the later reps. The backoff really aet it in to the lower chest was happy with this win if it qas to be the only one for this session.


Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×8 +1rep
90kg ×12
Will drop a little weight back on the burner set next week. Got a little excited and didnt get there.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x12
Dropped a couple of reps here unfortunately

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
Not much to say about this one but i hate it... maybe i love to hate it dunno lol.

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


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

Was a tough session tonight no doubt. I was wrecked from work tired and really didnt want to go in there. Started making excuses to give myself a day off, but my wife got into me and reminded me that i choose to do this and chose to want to change lol so off we went and i have nothing but gratitude for all her support. Walked out happy even though i walked in wrecked.

You will never regret a workout i guarantee that. But can almost guarantee just as much that you will regret the workout you chose not to do.

Stay gold fam

Like this structured workout

 

[Troy643]

Day 64 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 ×o
70kg ×13

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8 +15kg
20kg ×11 +5kg

I had been smashing these the last couple of weeks and just said fuck it if its too heavy i jist land and drop it back some. But i got the 2 plates for 8 it was heavy though and really felt it in the later reps. The backoff really aet it in to the lower chest was happy with this win if it qas to be the only one for this session.


Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×8 +1rep
90kg ×12
Will drop a little weight back on the burner set next week. Got a little excited and didnt get there.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x12
Dropped a couple of reps here unfortunately

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
Not much to say about this one but i hate it... maybe i love to hate it dunno lol.

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


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

Was a tough session tonight no doubt. I was wrecked from work tired and really didnt want to go in there. Started making excuses to give myself a day off, but my wife got into me and reminded me that i choose to do this and chose to want to change lol so off we went and i have nothing but gratitude for all her support. Walked out happy even though i walked in wrecked.

You will never regret a workout i guarantee that. But can almost guarantee just as much that you will regret the workout you chose not to do.

Stay gold fam

Bro your step count is INSANE! I love it.

How do you manage it? I imagine you have a job that requires a lot of walking?

 

[SPOONMAN366]

Day 64 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 ×o
70kg ×13

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8 +15kg
20kg ×11 +5kg

I had been smashing these the last couple of weeks and just said fuck it if its too heavy i jist land and drop it back some. But i got the 2 plates for 8 it was heavy though and really felt it in the later reps. The backoff really aet it in to the lower chest was happy with this win if it qas to be the only one for this session.


Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×8 +1rep
90kg ×12
Will drop a little weight back on the burner set next week. Got a little excited and didnt get there.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x12
Dropped a couple of reps here unfortunately

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
Not much to say about this one but i hate it... maybe i love to hate it dunno lol.

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


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

Was a tough session tonight no doubt. I was wrecked from work tired and really didnt want to go in there. Started making excuses to give myself a day off, but my wife got into me and reminded me that i choose to do this and chose to want to change lol so off we went and i have nothing but gratitude for all her support. Walked out happy even though i walked in wrecked.

You will never regret a workout i guarantee that. But can almost guarantee just as much that you will regret the workout you chose not to do.

Stay gold fam

Love this
About to drag my ass out of bed for a similar session of shoulders
Dude your wife is correct
And your not wrong weather its 5 mins or 2 hrs there is no such thing as a bad workout
Les go
Big bux baby

I imagine you have a job that requires a lot of walking?

He is a brother of the hook

 

[BeMe]

Day 64 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 ×o
70kg ×13

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8 +15kg
20kg ×11 +5kg

I had been smashing these the last couple of weeks and just said fuck it if its too heavy i jist land and drop it back some. But i got the 2 plates for 8 it was heavy though and really felt it in the later reps. The backoff really aet it in to the lower chest was happy with this win if it qas to be the only one for this session.


Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×8 +1rep
90kg ×12
Will drop a little weight back on the burner set next week. Got a little excited and didnt get there.

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×9
60kg x12
Dropped a couple of reps here unfortunately

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
Not much to say about this one but i hate it... maybe i love to hate it dunno lol.

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


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

Was a tough session tonight no doubt. I was wrecked from work tired and really didnt want to go in there. Started making excuses to give myself a day off, but my wife got into me and reminded me that i choose to do this and chose to want to change lol so off we went and i have nothing but gratitude for all her support. Walked out happy even though i walked in wrecked.

You will never regret a workout i guarantee that. But can almost guarantee just as much that you will regret the workout you chose not to do.

Stay gold fam

Wifey pushing you to get off your ass and go train. That's a bad ass woman right there. She was right too, you had a killer session afterall

 

[Allupfromhere]

Love this
About to drag my ass out of bed for a similar session of shoulders
Dude your wife is correct
And your not wrong weather its 5 mins or 2 hrs there is no such thing as a bad workout
Les go
Big bux baby

Its all money once we get in the my brother

 

[Allupfromhere]

Like this structured workout

Big Pigz thank you my brother

 

[Allupfromhere]

Bro your step count is INSANE! I love it.

How do you manage it? I imagine you have a job that requires a lot of walking?

He is a brother of the hook

^^^ This right here @Troy643 spend my days chasing the hook on a crane brother. Very easy way to get the steps in hahaha

 

[Allupfromhere]

Wifey pushing you to get off your ass and go train. That's a bad ass woman right there. She was right too, you had a killer session afterall

She is right 100% of the time...... 99% of the time

 

[Troy643]

^^^ This right here @Troy643 spend my days chasing the hook on a crane brother. Very easy way to get the steps in hahaha

Love it bro haha.

I work from home on the computer all day so I make sure to get as many steps in as possible in the morning.

 

[Allupfromhere]

Love it bro haha.

I work from home on the computer all day so I make sure to get as many steps in as possible in the morning.

For sure bro i would be the same too, and it gets you outta the house for a little bit also

 

[R.AP]

Over all back development i am chasing but chest is my main focus currently. I feel there is a reasonable balance between width and thickness approach with those selected exercises though. Keen to here your thoughts though brother

Well the lat pulldown, low row, and pullover are all similar movement patterns!


You might benefit from dropping one of the compounds and increasing intensity. Overall back development might need only 2x width movements, 2x thickness movements and a total back movement. I might normally program something like this:

Pullover variation x4 sets (2 working)
Close grip seated row variation x4 sets (2 working)
Rear delt fly variation x4 sets (2 working)
Wide grip chest supported row x4 sets (2 working)
T-bar or barbell bent over row x3 sets (1 working)

Lower back/ lat isolation
Lower back/ lat compound
Upper back/ rear delt isolation
Upper back/ rear delt compound
Total back movement

And work on intensity. Always!

 

[Allupfromhere]

Well the lat pulldown, low row, and pullover are all similar movement patterns!


You might benefit from dropping one of the compounds and increasing intensity. Overall back development might need only 2x width movements, 2x thickness movements and a total back movement. I might normally program something like this:

Pullover variation x4 sets (2 working)
Close grip seated row variation x4 sets (2 working)
Rear delt fly variation x4 sets (2 working)
Wide grip chest supported row x4 sets (2 working)
T-bar or barbell bent over row x3 sets (1 working)

Lower back/ lat isolation
Lower back/ lat compound
Upper back/ rear delt isolation
Upper back/ rear delt compound
Total back movement

And work on intensity. Always!

Thank you brother appreciate you taking the time

 

[Ratatata]

Well the lat pulldown, low row, and pullover are all similar movement patterns!


You might benefit from dropping one of the compounds and increasing intensity. Overall back development might need only 2x width movements, 2x thickness movements and a total back movement. I might normally program something like this:

Pullover variation x4 sets (2 working)
Close grip seated row variation x4 sets (2 working)
Rear delt fly variation x4 sets (2 working)
Wide grip chest supported row x4 sets (2 working)
T-bar or barbell bent over row x3 sets (1 working)

Lower back/ lat isolation
Lower back/ lat compound
Upper back/ rear delt isolation
Upper back/ rear delt compound
Total back movement

And work on intensity. Always!

Very genuine question how do u define intensity?
Jst taking sets to failure or adding drop set rest pause etc?

Sorry @Allupfromhere hijacking ur log

 

[Allupfromhere]

Very genuine question how do u define intensity?
Jst taking sets to failure or adding drop set rest pause etc?

Sorry @Allupfromhere hijacking ur log

Dont apologise at all, i love these conversations and i think alot of people can Learn from them.
I was thinking the same, is failure and further intensifiers eg drops, rest pauses, back off with higher reps the way to gauge intensity.
Or straight sets with a high RPE? Sometimes i feel for newer guys the drops and rest pause sets a good way to force intensity and push them to there limits where as working off a rate of perceived exertion might not get them as far as they truely can go. Only because newer guys dont relise how far they can truely push themselves and most people at an adolescent stage of lifting havent yet created a love for the hard work so early.

RPE is different for intermediates and advanced lifters as they are better aware of what its classified at 'intensity' and training close to a true 1-2rir or failure.

Keen to here @R.AP thoughts on this.

 

[LevButlerov]

She is right 100% of the time...... 99% of the time

women are always right lol

 

[BeMe]

Well the lat pulldown, low row, and pullover are all similar movement patterns!


You might benefit from dropping one of the compounds and increasing intensity. Overall back development might need only 2x width movements, 2x thickness movements and a total back movement. I might normally program something like this:

Pullover variation x4 sets (2 working)
Close grip seated row variation x4 sets (2 working)
Rear delt fly variation x4 sets (2 working)
Wide grip chest supported row x4 sets (2 working)
T-bar or barbell bent over row x3 sets (1 working)

Lower back/ lat isolation
Lower back/ lat compound
Upper back/ rear delt isolation
Upper back/ rear delt compound
Total back movement

And work on intensity. Always!

I love the logic here. It's always great to here the professionals thought process when you're an amateur.