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Day 66 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
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 ×10
80kg ×16
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10 +5kg
37.5kg ×13
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
140kg ×8
100kg ×11
Back to 140kg here, which was a nice feeling.
Its funny it almost feels heavier at the start and then i get my groove but the last couple forced me to dig a fair bitm
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
These were fucking deep. My rom is improving really well with these.
Progress isnt leaps and bounds anymore i dont think. Im not sure if i would say im starting to stall on my lifts as i have cleaned up my depth and form even more so now and i still see that as progress.
Energy the last couple of days has been shit, sleep has been good i feel though, was home earlier yesterday and got a 3hr sleep in lol and then still slept like a baby that night for another 7.5hrs. Macros and food are solid too so not sure whats happening. Was my first few day back at work after nearly 2 week break and steps have been right up around the 20k mark so maybe that has something to do with it.
I have run out of mots c though and need to buy some more maybe its the mots from @Wolfenstein holding it all together haha.
One more workout to go for the week and then have check in on sunday morning with the coach and see what cards we play next.
Weight did spike a little over the last couple of weeks but trending back down now.
Just keep on peddling and stick to the plane
eggs an rice for pre workout meal and my lunch for today
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
68kg ×12
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 ×10
80kg ×16
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10 +5kg
37.5kg ×13
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
140kg ×8
100kg ×11
Back to 140kg here, which was a nice feeling.
Its funny it almost feels heavier at the start and then i get my groove but the last couple forced me to dig a fair bitm
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
These were fucking deep. My rom is improving really well with these.
Progress isnt leaps and bounds anymore i dont think. Im not sure if i would say im starting to stall on my lifts as i have cleaned up my depth and form even more so now and i still see that as progress.
Energy the last couple of days has been shit, sleep has been good i feel though, was home earlier yesterday and got a 3hr sleep in lol and then still slept like a baby that night for another 7.5hrs. Macros and food are solid too so not sure whats happening. Was my first few day back at work after nearly 2 week break and steps have been right up around the 20k mark so maybe that has something to do with it.
I have run out of mots c though and need to buy some more maybe its the mots from @Wolfenstein holding it all together haha.
One more workout to go for the week and then have check in on sunday morning with the coach and see what cards we play next.
Weight did spike a little over the last couple of weeks but trending back down now.
Just keep on peddling and stick to the plane
eggs an rice for pre workout meal and my lunch for today
Attachments
Great update mateDay 66 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
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 ×10
80kg ×16
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10 +5kg
37.5kg ×13
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
140kg ×8
100kg ×11
Back to 140kg here, which was a nice feeling.
Its funny it almost feels heavier at the start and then i get my groove but the last couple forced me to dig a fair bitm
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
These were fucking deep. My rom is improving really well with these.
Progress isnt leaps and bounds anymore i dont think. Im not sure if i would say im starting to stall on my lifts as i have cleaned up my depth and form even more so now and i still see that as progress.
Energy the last couple of days has been shit, sleep has been good i feel though, was home earlier yesterday and got a 3hr sleep in lol and then still slept like a baby that night for another 7.5hrs. Macros and food are solid too so not sure whats happening. Was my first few day back at work after nearly 2 week break and steps have been right up around the 20k mark so maybe that has something to do with it.
I have run out of mots c though and need to buy some more maybe its the mots from @Wolfenstein holding it all together haha.
One more workout to go for the week and then have check in on sunday morning with the coach and see what cards we play next.
Weight did spike a little over the last couple of weeks but trending back down now.
Just keep on peddling and stick to the plane
eggs an rice for pre workout meal and my lunch for today
You have made a lot of Progressions over last weeks , body probably just needs a breather
and some Mots c lol.How have you found the Pip with Mots C?
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Good meal pics and long sleep both helping recoveryDay 66 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
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 ×10
80kg ×16
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10 +5kg
37.5kg ×13
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
140kg ×8
100kg ×11
Back to 140kg here, which was a nice feeling.
Its funny it almost feels heavier at the start and then i get my groove but the last couple forced me to dig a fair bitm
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
These were fucking deep. My rom is improving really well with these.
Progress isnt leaps and bounds anymore i dont think. Im not sure if i would say im starting to stall on my lifts as i have cleaned up my depth and form even more so now and i still see that as progress.
Energy the last couple of days has been shit, sleep has been good i feel though, was home earlier yesterday and got a 3hr sleep in lol and then still slept like a baby that night for another 7.5hrs. Macros and food are solid too so not sure whats happening. Was my first few day back at work after nearly 2 week break and steps have been right up around the 20k mark so maybe that has something to do with it.
I have run out of mots c though and need to buy some more maybe its the mots from @Wolfenstein holding it all together haha.
One more workout to go for the week and then have check in on sunday morning with the coach and see what cards we play next.
Weight did spike a little over the last couple of weeks but trending back down now.
Just keep on peddling and stick to the plane
eggs an rice for pre workout meal and my lunch for today
@Allupfromhere 140kg RDL with the 260kg leg press are strong numbers! thats progress no matter what.
I was thinking that, i feel i have been pushing it pretty hard for a while now and can only run at full revs for so long lol.. Mots c does help with this part hahaha.Great update mate
You have made a lot of Progressions over last weeks , body probably just needs a breather
How have you found the Pip with Mots C?
No pip as such sometimes a slight irritation though like a little itch. The mrs said the same thing but doesnt hang around though.
A little tren might also help keep the pedal down too
Thanks legendGood meal pics and long sleep both helping recovery
140kg RDL with the 260kg leg press are strong numbers! thats progress no matter what.
one thing i know is my lifts arent receding so im still holding the line. Form is where im keeping it tight my wife says in my videos it looks like im not lifting heavy enough lol... she doesnt realise the internal fight im having pushing through those top sets 
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Your form staying tight while moving heavy loads is exactly why your lifts are holding and those top sets hit harder than they lookThanks legend
form over function @Allupfromhere
@Allupfromhere Eggs and rice is actually a great one. I used to mix them up back in the day a lot. I gotta get start to get more eggs in my diet again. I took a break from them.Day 66 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
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 ×10
80kg ×16
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10 +5kg
37.5kg ×13
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
140kg ×8
100kg ×11
Back to 140kg here, which was a nice feeling.
Its funny it almost feels heavier at the start and then i get my groove but the last couple forced me to dig a fair bitm
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
These were fucking deep. My rom is improving really well with these.
Progress isnt leaps and bounds anymore i dont think. Im not sure if i would say im starting to stall on my lifts as i have cleaned up my depth and form even more so now and i still see that as progress.
Energy the last couple of days has been shit, sleep has been good i feel though, was home earlier yesterday and got a 3hr sleep in lol and then still slept like a baby that night for another 7.5hrs. Macros and food are solid too so not sure whats happening. Was my first few day back at work after nearly 2 week break and steps have been right up around the 20k mark so maybe that has something to do with it.
I have run out of mots c though and need to buy some more maybe its the mots from @Wolfenstein holding it all together haha.
One more workout to go for the week and then have check in on sunday morning with the coach and see what cards we play next.
Weight did spike a little over the last couple of weeks but trending back down now.
Just keep on peddling and stick to the plane
eggs an rice for pre workout meal and my lunch for today
Bro is nothing wrong with lots of eggs and lots of rice. My wife Asian so she always cooking that up for me. It's a good one. Good protein. @AllupfromhereDay 66 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
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 ×10
80kg ×16
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10 +5kg
37.5kg ×13
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
140kg ×8
100kg ×11
Back to 140kg here, which was a nice feeling.
Its funny it almost feels heavier at the start and then i get my groove but the last couple forced me to dig a fair bitm
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
These were fucking deep. My rom is improving really well with these.
Progress isnt leaps and bounds anymore i dont think. Im not sure if i would say im starting to stall on my lifts as i have cleaned up my depth and form even more so now and i still see that as progress.
Energy the last couple of days has been shit, sleep has been good i feel though, was home earlier yesterday and got a 3hr sleep in lol and then still slept like a baby that night for another 7.5hrs. Macros and food are solid too so not sure whats happening. Was my first few day back at work after nearly 2 week break and steps have been right up around the 20k mark so maybe that has something to do with it.
I have run out of mots c though and need to buy some more maybe its the mots from @Wolfenstein holding it all together haha.
One more workout to go for the week and then have check in on sunday morning with the coach and see what cards we play next.
Weight did spike a little over the last couple of weeks but trending back down now.
Just keep on peddling and stick to the plane
eggs an rice for pre workout meal and my lunch for today
i wonder why mots-c has those issues? @Allupfromhere in any event would you recommend others use it? i have been interested in it for a whileI was thinking that, i feel i have been pushing it pretty hard for a while now and can only run at full revs for so long lol.. Mots c does help with this part hahaha.
No pip as such sometimes a slight irritation though like a little itch. The mrs said the same thing but doesnt hang around though.
A little tren might also help keep the pedal down too
Good work on the leg pressDay 66 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
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 ×10
80kg ×16
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10 +5kg
37.5kg ×13
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
140kg ×8
100kg ×11
Back to 140kg here, which was a nice feeling.
Its funny it almost feels heavier at the start and then i get my groove but the last couple forced me to dig a fair bitm
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
These were fucking deep. My rom is improving really well with these.
Progress isnt leaps and bounds anymore i dont think. Im not sure if i would say im starting to stall on my lifts as i have cleaned up my depth and form even more so now and i still see that as progress.
Energy the last couple of days has been shit, sleep has been good i feel though, was home earlier yesterday and got a 3hr sleep in lol and then still slept like a baby that night for another 7.5hrs. Macros and food are solid too so not sure whats happening. Was my first few day back at work after nearly 2 week break and steps have been right up around the 20k mark so maybe that has something to do with it.
I have run out of mots c though and need to buy some more maybe its the mots from @Wolfenstein holding it all together haha.
One more workout to go for the week and then have check in on sunday morning with the coach and see what cards we play next.
Weight did spike a little over the last couple of weeks but trending back down now.
Just keep on peddling and stick to the plane
eggs an rice for pre workout meal and my lunch for today
Nah i have run out and thats why i feel maybe i am experiencing slightly more fatigue.
As for mots c i recommend it to everyone!! Its one of my top 3 favourite peptides for sure. Please bro if your thinking about it for sure give it a try i reckon you will love it. Everyone thay uses it only has good things to say about the stability in energy levels, i combo it with injectable l carnitine and together its dynamite!
Thanks my man! Appreciate the follow and hopefully its worth the followFollowing along brother, you're smashing it
@Allupfromhere the 45 deg leg press machine is fantastic. sorry about the rough run on sleep. hopefully you can get that improvedDay 66 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
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 ×10
80kg ×16
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10 +5kg
37.5kg ×13
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
140kg ×8
100kg ×11
Back to 140kg here, which was a nice feeling.
Its funny it almost feels heavier at the start and then i get my groove but the last couple forced me to dig a fair bitm
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
These were fucking deep. My rom is improving really well with these.
Progress isnt leaps and bounds anymore i dont think. Im not sure if i would say im starting to stall on my lifts as i have cleaned up my depth and form even more so now and i still see that as progress.
Energy the last couple of days has been shit, sleep has been good i feel though, was home earlier yesterday and got a 3hr sleep in lol and then still slept like a baby that night for another 7.5hrs. Macros and food are solid too so not sure whats happening. Was my first few day back at work after nearly 2 week break and steps have been right up around the 20k mark so maybe that has something to do with it.
I have run out of mots c though and need to buy some more maybe its the mots from @Wolfenstein holding it all together haha.
One more workout to go for the week and then have check in on sunday morning with the coach and see what cards we play next.
Weight did spike a little over the last couple of weeks but trending back down now.
Just keep on peddling and stick to the plane
eggs an rice for pre workout meal and my lunch for today
For sure bro its an awesome machine!
Haha nah sleep has been amazing, its just my energy hasnt been the best which im trying to figure out why. Not sure if i have been pushing it for a little to long or not but have just got back to work after a coupke of weekd off so maybe that might be effecting the energy and just need a little time to readjust again. But yeah sleep has been good
eggs and rice are really good. a fun meal for sure. easy to put together and very effective and clean! @AllupfromhereDay 66 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
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 ×10
80kg ×16
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10 +5kg
37.5kg ×13
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
140kg ×8
100kg ×11
Back to 140kg here, which was a nice feeling.
Its funny it almost feels heavier at the start and then i get my groove but the last couple forced me to dig a fair bitm
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
These were fucking deep. My rom is improving really well with these.
Progress isnt leaps and bounds anymore i dont think. Im not sure if i would say im starting to stall on my lifts as i have cleaned up my depth and form even more so now and i still see that as progress.
Energy the last couple of days has been shit, sleep has been good i feel though, was home earlier yesterday and got a 3hr sleep in lol and then still slept like a baby that night for another 7.5hrs. Macros and food are solid too so not sure whats happening. Was my first few day back at work after nearly 2 week break and steps have been right up around the 20k mark so maybe that has something to do with it.
I have run out of mots c though and need to buy some more maybe its the mots from @Wolfenstein holding it all together haha.
One more workout to go for the week and then have check in on sunday morning with the coach and see what cards we play next.
Weight did spike a little over the last couple of weeks but trending back down now.
Just keep on peddling and stick to the plane
eggs an rice for pre workout meal and my lunch for today
i might have to try it soon!
@Allupfromhere you’ve made some great progress man it all slows down towards the end but the progression you’ve made is fantasticDay 66 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
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 ×10
80kg ×16
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10 +5kg
37.5kg ×13
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
140kg ×8
100kg ×11
Back to 140kg here, which was a nice feeling.
Its funny it almost feels heavier at the start and then i get my groove but the last couple forced me to dig a fair bitm
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
These were fucking deep. My rom is improving really well with these.
Progress isnt leaps and bounds anymore i dont think. Im not sure if i would say im starting to stall on my lifts as i have cleaned up my depth and form even more so now and i still see that as progress.
Energy the last couple of days has been shit, sleep has been good i feel though, was home earlier yesterday and got a 3hr sleep in lol and then still slept like a baby that night for another 7.5hrs. Macros and food are solid too so not sure whats happening. Was my first few day back at work after nearly 2 week break and steps have been right up around the 20k mark so maybe that has something to do with it.
I have run out of mots c though and need to buy some more maybe its the mots from @Wolfenstein holding it all together haha.
One more workout to go for the week and then have check in on sunday morning with the coach and see what cards we play next.
Weight did spike a little over the last couple of weeks but trending back down now.
Just keep on peddling and stick to the plane
eggs an rice for pre workout meal and my lunch for today
Okay. Good to hear that.
bros yeah chopping eggs and rice always delicious!Thats right brother is soo good haha, im from asian heritage too so egg and rice always been a staple combo in the household.
Day 68 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
This exercise rips, the connection and pump i have from these especially after the presses is fire
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
Held the line here for this session. I think my body has adapted now to the workout split, structure and weight and small progressions will be the target. Will take the big jumps when they are available but just chase reps and small increases wherever we can now.
Moving forward.
Righto six and a half weeks left in the year.
Check in with the coach this morning and reviewed our current position.
Couple of changes;
▪︎ Added cardio, will be aiming for 20 mins daily.
▪︎ A small shift in macros on the normal training days. Just a slight drop in carbs n fats to give a little added deficit over the course of the week.
▪︎ Slight increase in reta.
▪︎ Slight drop in current compound doses to allow for the addition of others.
So macros moving foward;
High leg days -
250g P
350g C
50g F
Total cals - 2850
Normal training days -
250g P
240g C
50g F
Total cals - 2410
Rest days -
250g P
200g C
60g F
Total cals - 2340
Ped's -
750mg Test e
300mg Eq
4mg Reta
40mcg Clen
Clean will titrate weekly for the 6 weeks by 20mcg with a ceiling of 80-100mcg max
Will work out the dose addition of
Mast P
Tren A or Var
Pushing the needle slightly for the last 6 weeks semi against my coaches will lol. However what my bloods show at the end of this determines how long my health phase goes for before we push in 2026.
Much love as always fam
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
This exercise rips, the connection and pump i have from these especially after the presses is fire
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
Held the line here for this session. I think my body has adapted now to the workout split, structure and weight and small progressions will be the target. Will take the big jumps when they are available but just chase reps and small increases wherever we can now.
Moving forward.
Righto six and a half weeks left in the year.
Check in with the coach this morning and reviewed our current position.
Couple of changes;
▪︎ Added cardio, will be aiming for 20 mins daily.
▪︎ A small shift in macros on the normal training days. Just a slight drop in carbs n fats to give a little added deficit over the course of the week.
▪︎ Slight increase in reta.
▪︎ Slight drop in current compound doses to allow for the addition of others.
So macros moving foward;
High leg days -
250g P
350g C
50g F
Total cals - 2850
Normal training days -
250g P
240g C
50g F
Total cals - 2410
Rest days -
250g P
200g C
60g F
Total cals - 2340
Ped's -
750mg Test e
300mg Eq
4mg Reta
40mcg Clen
Clean will titrate weekly for the 6 weeks by 20mcg with a ceiling of 80-100mcg max
Will work out the dose addition of
Mast P
Tren A or Var
Pushing the needle slightly for the last 6 weeks semi against my coaches will lol. However what my bloods show at the end of this determines how long my health phase goes for before we push in 2026.
Much love as always fam
This
I think you should go mast p
Especially since you have clen in the system be a bit easier on the body
But sounds like you and your coach are gunna work some magic towards the end
Excited to see you land on this one g
Should get killer results from these macros
Yes so much harder with proper form but what a burn. Love em
Why not all of them?
500 Test E
200 EQ
210 Tren A
210 Mast P
50mgs Var ed
40mg Clen
4mg Reta
Pretty much what im leaning into brother haha. Mast is def making an appearance and then coach is leaning toward the var, im leaning towards the tren..
So why not both
The compromise will be reducing the test and eq slightly, just thinking of your health bro and total load and this might go on longer then the 6 weeks??Pretty much what im leaning into brother haha. Mast is def making an appearance and then coach is leaning toward the var, im leaning towards the tren..
So why not both
I know your set on the that date goal , sometimes number goals can be our sticky points , when the real goal is finishing the cut.
Id like to see you completing the cut in as safe a way as possible without pushing it to reach an arbitrary date.
This is what we have both discussed also.
We just see where we are tracking towards the end of the yeah. Reality is we need to finish one phase before pushing into the next if i dont get there by new years so be it. Either way the body will rest until bloods are exactly where they need to be before we start next years run.
Ify though my coach not gonna let me run all three additions lol its the var or the tren lol.
Also thank you too brother, appreciate the care for real
For sureAlso thank you too brother, appreciate the care for real
Your right brother, good thing take time and consistency. Just gotta keep putting it the work and let nature take its course
@Allupfromhere solid work right here! Workout and log is on point!Day 66 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
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 ×10
80kg ×16
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10 +5kg
37.5kg ×13
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
140kg ×8
100kg ×11
Back to 140kg here, which was a nice feeling.
Its funny it almost feels heavier at the start and then i get my groove but the last couple forced me to dig a fair bitm
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
These were fucking deep. My rom is improving really well with these.
Progress isnt leaps and bounds anymore i dont think. Im not sure if i would say im starting to stall on my lifts as i have cleaned up my depth and form even more so now and i still see that as progress.
Energy the last couple of days has been shit, sleep has been good i feel though, was home earlier yesterday and got a 3hr sleep in lol and then still slept like a baby that night for another 7.5hrs. Macros and food are solid too so not sure whats happening. Was my first few day back at work after nearly 2 week break and steps have been right up around the 20k mark so maybe that has something to do with it.
I have run out of mots c though and need to buy some more maybe its the mots from @Wolfenstein holding it all together haha.
One more workout to go for the week and then have check in on sunday morning with the coach and see what cards we play next.
Weight did spike a little over the last couple of weeks but trending back down now.
Just keep on peddling and stick to the plane
eggs an rice for pre workout meal and my lunch for today
Day 70 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 ×9
80kg ×14
Only getting a 30 seconds rest kills me here hahaha
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8 +2.5kg
27.5kg ×14 +2.5kg
Small bump here again but i had been chasing a good weight here over the last couple of week and have found it now. Now to chase the reps.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×11 +1rep
110kg ×16
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
112.5kg ×11
55kg ×16
55kg ×15 +3reps
Wasnt sure if i would get another bump in weight on the top set this week. Half way through the set i wish i had of thrown more on. Just chased reps to keep it pushing
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
70kg ×16
Noticed on the video i didnt quite get the depth here tonight, made sure of it on the backoff.
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.
Seated calf raise
2x8-10, 1x15-18
80kg ×11 +10kg
80kg ×10
40kg ×17
Up 10kg on all sets.
Righto first run for the week in the bank. Solid session with little bumps here and there. Macros were pretty tight although protien needed to bump up a touch and carbs were a touch shy also. Not too worried about the carbs though. If my workout was good and im not hungry i dont see the need in forcing more carbs just to hit the target. Protein and fats obviously different.
30mins of cardio in also and each day moving foward.
Clen was also added today and Ped's reduced back to stated new doses.
Reta was bumped up also
Keen to see how this next week unfolds and runs into the following.
The decision is we continue this phase until its complete and body composition is where it needs to be for next year to start off correctly.
I strongly believe these next several weeks are going to show the biggest changes.
Much love everyone
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 ×9
80kg ×14
Only getting a 30 seconds rest kills me here hahaha
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8 +2.5kg
27.5kg ×14 +2.5kg
Small bump here again but i had been chasing a good weight here over the last couple of week and have found it now. Now to chase the reps.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×11 +1rep
110kg ×16
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
112.5kg ×11
55kg ×16
55kg ×15 +3reps
Wasnt sure if i would get another bump in weight on the top set this week. Half way through the set i wish i had of thrown more on. Just chased reps to keep it pushing
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
70kg ×16
Noticed on the video i didnt quite get the depth here tonight, made sure of it on the backoff.
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.
Seated calf raise
2x8-10, 1x15-18
80kg ×11 +10kg
80kg ×10
40kg ×17
Up 10kg on all sets.
Righto first run for the week in the bank. Solid session with little bumps here and there. Macros were pretty tight although protien needed to bump up a touch and carbs were a touch shy also. Not too worried about the carbs though. If my workout was good and im not hungry i dont see the need in forcing more carbs just to hit the target. Protein and fats obviously different.
30mins of cardio in also and each day moving foward.
Clen was also added today and Ped's reduced back to stated new doses.
Reta was bumped up also
Keen to see how this next week unfolds and runs into the following.
The decision is we continue this phase until its complete and body composition is where it needs to be for next year to start off correctly.
I strongly believe these next several weeks are going to show the biggest changes.
Much love everyone
Attachments
get that mast in ya brother! great work i love your consistancy right behind you my bro!
Video form, another great idea ill have to incorporate.
Yeahhh boiiii lol, great stuff
wtf your arms are amazing bro i knew they were bigger than mine wd! looking shreded there!
Daomn str8 baby Les go!!!!
Yo i got me some Oversize tees today rockn this final run home with pump covers baby all mindset no gratification haha
Your a weapon brother much love
Hahahaha just a good photo bro but thank you
Helps heaps just to give me eyes on whats happening to what i feel is happening.
I do this with my golf swing too makes a big difference!
Thanks legend
Hahaha brooo im doung the exact same, keep it all hidden even from myself then booyaka
Day 71 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
77kg ×9
77kg ×7
A little drop in weight here today, picked up where i left off but knew it would be sloppy
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×8
75kg ×7
55kg ×13
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8
100kg ×10
Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
30kg ×9
17.5kg ×13
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
45kg ×15
Little increase on the backoff set
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×13
30kg ×12
20kg ×15
Dropped back a touch just to really tide these up and get longer emphasis on the squeeze in the contraction.
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
We are moving still happy with the way my sessions are going. Leaning out well week to week and weight is holding pretty steady at around 84kg. As long as im visually becoming leaner im not overly concerned with the scale numbers.
Macros are tight, steps are up, cardio is in place and recovery is good.
The show goes on my friends.
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
77kg ×9
77kg ×7
A little drop in weight here today, picked up where i left off but knew it would be sloppy
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×8
75kg ×7
55kg ×13
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8
100kg ×10
Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
30kg ×9
17.5kg ×13
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
45kg ×15
Little increase on the backoff set
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×13
30kg ×12
20kg ×15
Dropped back a touch just to really tide these up and get longer emphasis on the squeeze in the contraction.
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
We are moving still happy with the way my sessions are going. Leaning out well week to week and weight is holding pretty steady at around 84kg. As long as im visually becoming leaner im not overly concerned with the scale numbers.
Macros are tight, steps are up, cardio is in place and recovery is good.
The show goes on my friends.
You got this onDay 71 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
77kg ×9
77kg ×7
A little drop in weight here today, picked up where i left off but knew it would be sloppy
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×8
75kg ×7
55kg ×13
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8
100kg ×10
Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
30kg ×9
17.5kg ×13
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
45kg ×15
Little increase on the backoff set
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×13
30kg ×12
20kg ×15
Dropped back a touch just to really tide these up and get longer emphasis on the squeeze in the contraction.
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
We are moving still happy with the way my sessions are going. Leaning out well week to week and weight is holding pretty steady at around 84kg. As long as im visually becoming leaner im not overly concerned with the scale numbers.
Macros are tight, steps are up, cardio is in place and recovery is good.
The show goes on my friends.
Hold the line bro
Killing it!Day 71 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
77kg ×9
77kg ×7
A little drop in weight here today, picked up where i left off but knew it would be sloppy
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×8
75kg ×7
55kg ×13
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8
100kg ×10
Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
30kg ×9
17.5kg ×13
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
45kg ×15
Little increase on the backoff set
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×13
30kg ×12
20kg ×15
Dropped back a touch just to really tide these up and get longer emphasis on the squeeze in the contraction.
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
We are moving still happy with the way my sessions are going. Leaning out well week to week and weight is holding pretty steady at around 84kg. As long as im visually becoming leaner im not overly concerned with the scale numbers.
Macros are tight, steps are up, cardio is in place and recovery is good.
The show goes on my friends.
Day 72 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 ×10
70kg ×14
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8
20kg ×10
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×8
80kg ×12
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
60kg x13
20kg up on my top set but hit this before the decline press as machine was taken.
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×13
12.5kg ×12
7.5kg ×8
3.5kg ×7
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 ×12
73kg ×11
45kg ×15- 20sec rest
45kg ×16
Cross body single tricep extension
1×12-15, 1×15-20
9kg ×13
5kg ×18
Decent bump up here which i wasnt expecting. Started with last weeks weight and felt awkwardly light.
That makes 3, rest day tomorrow which im pretty keen for. Looking visually leaner in the afternoons now too which really gives me some solid drive to keep my head in the game. Keep chipping away.
Post workout meal for ya too
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 ×10
70kg ×14
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8
20kg ×10
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×8
80kg ×12
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
100kg ×8
60kg x13
20kg up on my top set but hit this before the decline press as machine was taken.
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×13
12.5kg ×12
7.5kg ×8
3.5kg ×7
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 ×12
73kg ×11
45kg ×15- 20sec rest
45kg ×16
Cross body single tricep extension
1×12-15, 1×15-20
9kg ×13
5kg ×18
Decent bump up here which i wasnt expecting. Started with last weeks weight and felt awkwardly light.
That makes 3, rest day tomorrow which im pretty keen for. Looking visually leaner in the afternoons now too which really gives me some solid drive to keep my head in the game. Keep chipping away.
Post workout meal for ya too
Attachments
Relentless grinding away now, we never stop till we're
Awesome looking meal bro, super clean
Yeah bro the grind is just apart of the sould now lolRelentless grinding away now, we never stop till we're
Awesome looking meal bro, super clean
Its so simple but its actually one of my favs brother haha
Day 73 – Wednesday Rest day
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Man, I really needed this one today. I feel absolutely spent, and it wasn’t even a big day work-wise. Maybe it’s the low-carb day, or maybe my body’s just lagging behind how my mind feels.
My head’s like, “you’re sweet bro, just shut up and keep going”
Either way, today we rest and tomorrow we refeed. I’m keen as hell for a massive session tomorrow. A few work adjustments this week, new environments every day, so I just want to get in there and absolutely tear it apart for a proper mental reset.
Honestly, I don’t think I would’ve survived half this year without the gym. Training gives me that reset nothing else can. It shuts out all the bullshit. Life problems don’t feel like problems anymore, just work that needs to get done.
It’s like nothing really gets to me the same now, because I actually feel equipped to deal with whatever comes. Not playing the victim anymore — choosing to play the victor.
And like I’ve said to many on Evo, not every day is going to be golden. Not every session is going to be a heater. Not every mirror check is going to make you proud.
And life sure as hell isn’t going to take it easy on you.
But we get to choose.
We get to choose to persist.
We get to choose to stay focused.
We get to choose to stay committed.
Time’s going to pass whether we like it or not, so we either stay stuck where we are, or we keep showing up and finding a way to make it happen.
If you truly want it, you’ll chase it.
Simple as that.
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Man, I really needed this one today. I feel absolutely spent, and it wasn’t even a big day work-wise. Maybe it’s the low-carb day, or maybe my body’s just lagging behind how my mind feels.
My head’s like, “you’re sweet bro, just shut up and keep going”
Either way, today we rest and tomorrow we refeed. I’m keen as hell for a massive session tomorrow. A few work adjustments this week, new environments every day, so I just want to get in there and absolutely tear it apart for a proper mental reset.
Honestly, I don’t think I would’ve survived half this year without the gym. Training gives me that reset nothing else can. It shuts out all the bullshit. Life problems don’t feel like problems anymore, just work that needs to get done.
It’s like nothing really gets to me the same now, because I actually feel equipped to deal with whatever comes. Not playing the victim anymore — choosing to play the victor.
And like I’ve said to many on Evo, not every day is going to be golden. Not every session is going to be a heater. Not every mirror check is going to make you proud.
And life sure as hell isn’t going to take it easy on you.
But we get to choose.
We get to choose to persist.
We get to choose to stay focused.
We get to choose to stay committed.
Time’s going to pass whether we like it or not, so we either stay stuck where we are, or we keep showing up and finding a way to make it happen.
If you truly want it, you’ll chase it.
Simple as that.
Love this
Literally picked up 20kg Dumbells thismorning and they felt like 30
I was like 'oh fuck here we go'
We press on we handle business
We wear Oversize tees now
No more mirror checks
We dig deep
Home straight les go
Big bux bro
Literally picked up 20kg Dumbells thismorning and they felt like 30
I was like 'oh fuck here we go'
We press on we handle business
We wear Oversize tees now
No more mirror checks
We dig deep
Home straight les go
Big bux bro
Thats it brother, the championship roundsLove this
Literally picked up 20kg Dumbells thismorning and they felt like 30
I was like 'oh fuck here we go'
We press on we handle business
We wear Oversize tees now
No more mirror checks
We dig deep
Home straight les go
Big bux bro
Nothing better than some music and lifting weights brother. Sounds like you needed that rest and you deserve it. Following along!Day 73 – Wednesday Rest day
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Man, I really needed this one today. I feel absolutely spent, and it wasn’t even a big day work-wise. Maybe it’s the low-carb day, or maybe my body’s just lagging behind how my mind feels.
My head’s like, “you’re sweet bro, just shut up and keep going”
Either way, today we rest and tomorrow we refeed. I’m keen as hell for a massive session tomorrow. A few work adjustments this week, new environments every day, so I just want to get in there and absolutely tear it apart for a proper mental reset.
Honestly, I don’t think I would’ve survived half this year without the gym. Training gives me that reset nothing else can. It shuts out all the bullshit. Life problems don’t feel like problems anymore, just work that needs to get done.
It’s like nothing really gets to me the same now, because I actually feel equipped to deal with whatever comes. Not playing the victim anymore — choosing to play the victor.
And like I’ve said to many on Evo, not every day is going to be golden. Not every session is going to be a heater. Not every mirror check is going to make you proud.
And life sure as hell isn’t going to take it easy on you.
But we get to choose.
We get to choose to persist.
We get to choose to stay focused.
We get to choose to stay committed.
Time’s going to pass whether we like it or not, so we either stay stuck where we are, or we keep showing up and finding a way to make it happen.
If you truly want it, you’ll chase it.
Simple as that.
Fuck i have woken up so much better today
Big session incoming this morning crew i can feel it hahaha
Big session incoming this morning crew i can feel it hahaha
Damn I missed this update … love the fasted cardio and the details about mind muscle connection dropping a bit due to the trip with the fam. You’re paying attention to detail it’s gonna pay off bro!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.
Haha no stress at all brother this log moves pretty quick so always gonna be parts missed legend.
Just shy of 1300 posts in 10 weeks lol.
S
Strong asf on the RDLs and press my bro,luv that shit!Day 66 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
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 ×10
80kg ×16
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
77kg ×9
77kg ×8
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10 +5kg
37.5kg ×13
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
140kg ×8
100kg ×11
Back to 140kg here, which was a nice feeling.
Its funny it almost feels heavier at the start and then i get my groove but the last couple forced me to dig a fair bitm
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
These were fucking deep. My rom is improving really well with these.
Progress isnt leaps and bounds anymore i dont think. Im not sure if i would say im starting to stall on my lifts as i have cleaned up my depth and form even more so now and i still see that as progress.
Energy the last couple of days has been shit, sleep has been good i feel though, was home earlier yesterday and got a 3hr sleep in lol and then still slept like a baby that night for another 7.5hrs. Macros and food are solid too so not sure whats happening. Was my first few day back at work after nearly 2 week break and steps have been right up around the 20k mark so maybe that has something to do with it.
I have run out of mots c though and need to buy some more maybe its the mots from @Wolfenstein holding it all together haha.
One more workout to go for the week and then have check in on sunday morning with the coach and see what cards we play next.
Weight did spike a little over the last couple of weeks but trending back down now.
Just keep on peddling and stick to the plane
eggs an rice for pre workout meal and my lunch for today
Ey brotherStrong asf on the RDLs and press my bro,luv that shit!
thank legend yeah rdls are one of my stronger exercises currently... wish the press was too hahaha only half your weight ya weapon 
Yeah same for me as well bro RDL's always strong and feel good.Ey brother
Haha dont worry bout the press my bro its perfect... you've come along way and you have the dedication to push on and level up the numbers,just like you said at start of log you came from a worse off position to kicking mega goals and the main part getting in there and getting it done especially on the not so good days you got this
Ya bro this one is blistering fast, hard to keep up with you're a beast!
Day 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Good training dayDay 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
@Allupfromhere 140kg RDL with the 260kg leg press is real power even with all the tempo work you are doing Filming the top sets will level you up fast, any way to post a short vid of it? or pic?
Thanks brother as always a huge welcome for your support and praiseGood training day
Filming the top sets will level you up fast, any way to post a short vid of it? or pic?
Yeah im just trying to shrink them down just enough so it doesnt mess with the speed and ill throw a heap up
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
EVO family love your wayThanks brother as always a huge welcome for your support and praise
Yeah im just trying to shrink them down just enough so it doesnt mess with the speed and ill throw a heap up
@Allupfromhere
SENDING BRODay 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
That 260 press especially i know ur form would be on
This is
Les go
Big
@Allupfromhere seated hamstring curls and barbell RDL is good stuff. incline 45 degree leg press machine as well is fun. nice fun training!Day 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
My favorite workout is a seated hamstring curls. And also the barbell Romanian deadlifts. Those are really looking good. @AllupfromhereDay 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
The seated hamstring curls are looking fantastic if you ask me. @Allupfromhere Also the dumbbell rows are also really good and the high row plate load are also really strong.Day 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
Bros the seated hamstring curls are no joke. A lot of people skip the hamstrings. They think it doesn't need to be done but it does I guarantee you. @AllupfromhereDay 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
@Allupfromhere Above the good work on this man. The seated hamstring curls look great and so do the barbell. Romanian deadlifts. I like the incline 45 degree leg press machines as well.Day 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
Strong session all round brother really smoked the abs alright,must have felt good!...increased leg press and sick dumbell back strength for 10 clean reps at 50,fucking mintDay 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
Good stuff.Day 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
@allupfromjere that’s good that you are filing your sets to review them. It will help you perform your lifts more effectively. Kudos to youDay 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
Thanks my bro! Yeah ill get a video up of that set up soon hopefully hahaSENDING BRO
That 260 press especially i know ur form would be on
This is
Les go
Big
Ah your a weapon thans brother!!! Yeah abs copped it but my coach says i still need to improve on my movement woth them so next week we try again haha. Yeah the rows ive got under controll well. I feel i can drop the saftey stopper on the leg press next week and get it all the way down to the bump stops instead lol see how i go, ill get a video up soon broStrong session all round brother really smoked the abs alright,must have felt good!...increased leg press and sick dumbell back strength for 10 clean reps at 50,fucking mint
Thanks @Mobster the depth and control on my presses is a priority for my at the moment. Its a work in progress though hahaha
Yeah for sure brother and it helps keep me more accountable too so i dont slack off knowing my coach reviews every top set haha.
As promised some videos of my top sets from yesterdays session. Will be trying to throw up heaps more training videos too.
Will help keep me pushing as hard as i can know the whole evo crew is watching hahaha. Much love to everyone
Will help keep me pushing as hard as i can know the whole evo crew is watching hahaha. Much love to everyone
vidsDay 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
TextbookAs promised some videos of my top sets from yesterdays session. Will be trying to throw up heaps more training videos too.
Will help keep me pushing as hard as i can know the whole evo crew is watching hahaha. Much love to everyone
Now this is how you train!
Goals
Awesome control all round
That gym looks huge!
Your on
Big fkn
Thanks legend!! Plenty room for improvement still hahaTextbook
Now this is how you train!
Goals
Awesome control all round
That gym looks huge!
Your on
Big fkn
Sick workout brotherAs promised some videos of my top sets from yesterdays session. Will be trying to throw up heaps more training videos too.
Will help keep me pushing as hard as i can know the whole evo crew is watching hahaha. Much love to everyone
Thanks my bro! Hopefully can get little more control and depth and as always a little more weight hahaha
A nice variety of ab work always gets the job done,I watched Wesley vissers excercise he uses to target his lower abs and was interesting to see the movement he uses from a lying leg lift you should check it out.Ah your a weapon thans brother!!! Yeah abs copped it but my coach says i still need to improve on my movement woth them so next week we try again haha. Yeah the rows ive got under controll well. I feel i can drop the saftey stopper on the leg press next week and get it all the way down to the bump stops instead lol see how i go, ill get a video up soon bro
I reckon you got 260kg for 10/12 reps next press session without stoppers ezy
Thanks legendA nice variety of ab work always gets the job done,I watched Wesley vissers excercise he uses to target his lower abs and was interesting to see the movement he uses from a lying leg lift you should check it out.
I reckon you got 260kg for 10/12 reps next press session without stoppers ezy
will check out that video of Wes. I reckon ill chace a touch more depth as you prob can see in the vid and just punch out what reps i can. Happy with my tempo though.Ill try make ya proud next week brother haha
Your moving along awesome bro you will crush the pressThanks legend
Ill try make ya proud next week brother haha
@LevButlerov managed to get these uploader brotherAs promised some videos of my top sets from yesterdays session. Will be trying to throw up heaps more training videos too.
Will help keep me pushing as hard as i can know the whole evo crew is watching hahaha. Much love to everyone
yeah you won't go wrong with them!Thanks @stevesmi! Rdls are one of my favs and one of my stronger movements currently
RDL's are good stuff!For sure bro Rdls are one of mine too! Great monds think alike ey bro haha
Damn those pulldowns! That's my favorite tempo on em. Nothing better!As promised some videos of my top sets from yesterdays session. Will be trying to throw up heaps more training videos too.
Will help keep me pushing as hard as i can know the whole evo crew is watching hahaha. Much love to everyone
@Allupfromhere solid session right here!Day 74 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×15 +5kg +3reps
73kg ×14 +5kg +2rep
77kg ×12 +9kg +3reps
Fucking smoked these tonight
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×9
80kg ×13
Cleaned these up with some better form
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10 +1rep
7ekg ×9 +1rep
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
45kg ×20 - 20 sec rest
45kg ×15
Cleaned the top set right up and fucking lit uppp the rest pause set.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×11
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Continue to try and improve control and depth with these every week.
Great check in with the coach this morning and as always he keeps me wanting to improve in every area.
Filming all my top sets now for review and it is definitely keeping me more accountable to push and strive for more. Better form, more intensity and as always better control.
These next few weeks are about refining my execution on all movements and the chase of progress through this avenue.
As soon as i figure out how to upload the videos so they dont look like OG nintendo graphics ill throw them up lol
Day 75 Saturday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Pin loaded chest press
2×8-10
Tempo 3-1-2-1
100kg ×11
110kg ×8
New machine at gym and the exercise calls for pin loaded. Had a couple of test drive sets and it was a little awkward but it was still ok and could feel it in my chest still. Might get this up around 120 next week if energy is up.
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11
11.25kg ×15
11.25kg ×10 #failed
This exercise rips, the connection and pump i have from these especially after the presses is fire
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
15kg ×14
15kg ×12
Accidently added another set here tonight, for some reason i thought i had 2 back offs.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×11
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×15
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×12
These need to move up next week lol.
Another solid one locked in tonight!
New pin-loaded chest press at the gym which felt a bit awkward, but still got a decent connection and pushed some good weight. Should be nudging 120 next week if the energy is there.
Incline cable flies absolutely lit me up — the pump from these after presses is unreal. Side laterals were the usual grind; still stuck on 7.5s but once I can knock out the full 25 reps clean, I’ll bump it up.
Accidentally added an extra set on skullcrushers because I thought I had two back-offs lol but arms were humming by the time I got to pushdowns and curls. Finished with hammer curls that should definitely move up next week.
Showing up, sticking to tempo, and just grinding through the reps — that’s what’s carrying me forward right now. Day by day, set by set. Let’s keep building
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Pin loaded chest press
2×8-10
Tempo 3-1-2-1
100kg ×11
110kg ×8
New machine at gym and the exercise calls for pin loaded. Had a couple of test drive sets and it was a little awkward but it was still ok and could feel it in my chest still. Might get this up around 120 next week if energy is up.
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11
11.25kg ×15
11.25kg ×10 #failed
This exercise rips, the connection and pump i have from these especially after the presses is fire
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
15kg ×14
15kg ×12
Accidently added another set here tonight, for some reason i thought i had 2 back offs.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×11
21kg ×13
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×15
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×12
These need to move up next week lol.
Another solid one locked in tonight!
New pin-loaded chest press at the gym which felt a bit awkward, but still got a decent connection and pushed some good weight. Should be nudging 120 next week if the energy is there.
Incline cable flies absolutely lit me up — the pump from these after presses is unreal. Side laterals were the usual grind; still stuck on 7.5s but once I can knock out the full 25 reps clean, I’ll bump it up.
Accidentally added an extra set on skullcrushers because I thought I had two back-offs lol but arms were humming by the time I got to pushdowns and curls. Finished with hammer curls that should definitely move up next week.
Showing up, sticking to tempo, and just grinding through the reps — that’s what’s carrying me forward right now. Day by day, set by set. Let’s keep building
Attachments
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
perfect@LevButlerov managed to get these uploader brother
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
clean training you're really strongAs promised some videos of my top sets from yesterdays session. Will be trying to throw up heaps more training videos too.
Will help keep me pushing as hard as i can know the whole evo crew is watching hahaha. Much love to everyone
vids
and I love the form, EVO family love! @Allupfromhere @BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46
Les gooooo!Day by day, set by set. Let’s keep building
Humming along bro
Looking solid to
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