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bros EVO podcast respectAww cheers big bro
That's actually a good little pre-workout meal right there. Those blueberries and the butter look good in that bowl @Allupfromhere seems pretty easy to digest as well.Day 84 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 ×10 +2reps
80kg ×13
Finally got some more reps after what feels like weeks of trying
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11 +3reps
30kg ×14
Slapped these in 45s next week guaranteed...
On th road to 50s
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
117m5kg ×10 +2.5kg +1rep
60kg ×16 +5kg on both sets
60kg ×15 +3reps
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×6
80kg ×15
Bit off more then i could chew at 140 whilst keeping the quality. Drop it back again next week and keep working.
Incline leg press
1×8-10, 1×10-12
240kg ×11
220kg ×11
Got these to an all new depth tonight, range of motion is improving each week, will move this to 260 again next week.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Solid anterior session today. Finally pushed past that sticking point on the plate-loaded chest press — felt good to see those extra reps after weeks of grinding at the same spot. Incline DBs moved well too, 45s are locked in for next week and the road to the 50s is getting closer.
Maxed out the adductor machine already, so it’s all about chasing quality reps and keeping the back-off set honest.
Hacks is where i come undone. Was so clean last week and was feeling good, didnt even get close lol. Dropped it back to try and finish the set but was pretty gassed and just shifted the rest of my energy to the burner set.
Leg extensions were a strong again with both weight and reps moving up while still keeping tempo tight.
Back to these bad boys for breakfast tooView attachment 149049
@Allupfromhere I just listened to your podcast. You are a cool dude. I'm glad to see that you are able to share some of your life experiences. It's always cool to see that.Day 84 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 ×10 +2reps
80kg ×13
Finally got some more reps after what feels like weeks of trying
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11 +3reps
30kg ×14
Slapped these in 45s next week guaranteed...
On th road to 50s
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
117m5kg ×10 +2.5kg +1rep
60kg ×16 +5kg on both sets
60kg ×15 +3reps
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×6
80kg ×15
Bit off more then i could chew at 140 whilst keeping the quality. Drop it back again next week and keep working.
Incline leg press
1×8-10, 1×10-12
240kg ×11
220kg ×11
Got these to an all new depth tonight, range of motion is improving each week, will move this to 260 again next week.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Solid anterior session today. Finally pushed past that sticking point on the plate-loaded chest press — felt good to see those extra reps after weeks of grinding at the same spot. Incline DBs moved well too, 45s are locked in for next week and the road to the 50s is getting closer.
Maxed out the adductor machine already, so it’s all about chasing quality reps and keeping the back-off set honest.
Hacks is where i come undone. Was so clean last week and was feeling good, didnt even get close lol. Dropped it back to try and finish the set but was pretty gassed and just shifted the rest of my energy to the burner set.
Leg extensions were a strong again with both weight and reps moving up while still keeping tempo tight.
Back to these bad boys for breakfast too
Day 85 Wednesday - Pull
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
(Only top working sets shown)
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
78kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×9 +5kg on all sets
80kg ×7
60kg ×11
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8
80kg ×13
Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
30kg ×9
17.5kg ×14
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×10
45kg ×15
Worked on reposition and plane of movement tonight. Coach had adjusted the way i was executing these and now we're moving much better.
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×13
30kg ×12
20kg ×15
These were clean as a whistle tonight. Death squeeze at the top and controlled 3 seconds on the eccentric. Had to chace them in the later reps to keep it tight.
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
Finally felt in strong control tonight. Mood was good, energy was high and strength was where i needed it. Just one of those days where you walk out with your head heal as high as it can.
Cardio in also, was a huge wait at work so just cut laps arounf the compound for 40mins lol. Nothing like getting paid to exercise
Reta 4mg was kicked in pretty hard now. Some days are a struggle to get the food in but were at the sharp end of the stick now. The cycle should hold onto what i need to with calories down.
Cardio everyday also too, i feel these next 3 weeks will be the biggest change.
Bloods again maybe this week or next just to see how we're tracking and making sure im not dying lol.
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
(Only top working sets shown)
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
78kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×9 +5kg on all sets
80kg ×7
60kg ×11
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8
80kg ×13
Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
30kg ×9
17.5kg ×14
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×10
45kg ×15
Worked on reposition and plane of movement tonight. Coach had adjusted the way i was executing these and now we're moving much better.
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×13
30kg ×12
20kg ×15
These were clean as a whistle tonight. Death squeeze at the top and controlled 3 seconds on the eccentric. Had to chace them in the later reps to keep it tight.
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
Finally felt in strong control tonight. Mood was good, energy was high and strength was where i needed it. Just one of those days where you walk out with your head heal as high as it can.
Cardio in also, was a huge wait at work so just cut laps arounf the compound for 40mins lol. Nothing like getting paid to exercise
Reta 4mg was kicked in pretty hard now. Some days are a struggle to get the food in but were at the sharp end of the stick now. The cycle should hold onto what i need to with calories down.
Cardio everyday also too, i feel these next 3 weeks will be the biggest change.
Bloods again maybe this week or next just to see how we're tracking and making sure im not dying lol.
Solid pulldowns broDay 85 Wednesday - Pull
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
(Only top working sets shown)
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
78kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×9 +5kg on all sets
80kg ×7
60kg ×11
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8
80kg ×13
Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
30kg ×9
17.5kg ×14
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×10
45kg ×15
Worked on reposition and plane of movement tonight. Coach had adjusted the way i was executing these and now we're moving much better.
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×13
30kg ×12
20kg ×15
These were clean as a whistle tonight. Death squeeze at the top and controlled 3 seconds on the eccentric. Had to chace them in the later reps to keep it tight.
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
Finally felt in strong control tonight. Mood was good, energy was high and strength was where i needed it. Just one of those days where you walk out with your head heal as high as it can.
Cardio in also, was a huge wait at work so just cut laps arounf the compound for 40mins lol. Nothing like getting paid to exercise
Reta 4mg was kicked in pretty hard now. Some days are a struggle to get the food in but were at the sharp end of the stick now. The cycle should hold onto what i need to with calories down.
Cardio everyday also too, i feel these next 3 weeks will be the biggest change.
Bloods again maybe this week or next just to see how we're tracking and making sure im not dying lol.
U strong af
Fkn laps around the compound at work,nutcase
Reta 4mg must be a godsend deep in the cut
Go get ya bloodwork fuck ya
Bloodwork is important
Keep getting after it baby
Make sure you're not dying?? To soon bro, to soon...lolDay 85 Wednesday - Pull
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
(Only top working sets shown)
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
78kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×9 +5kg on all sets
80kg ×7
60kg ×11
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8
80kg ×13
Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
30kg ×9
17.5kg ×14
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×10
45kg ×15
Worked on reposition and plane of movement tonight. Coach had adjusted the way i was executing these and now we're moving much better.
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×13
30kg ×12
20kg ×15
These were clean as a whistle tonight. Death squeeze at the top and controlled 3 seconds on the eccentric. Had to chace them in the later reps to keep it tight.
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
Finally felt in strong control tonight. Mood was good, energy was high and strength was where i needed it. Just one of those days where you walk out with your head heal as high as it can.
Cardio in also, was a huge wait at work so just cut laps arounf the compound for 40mins lol. Nothing like getting paid to exercise
Reta 4mg was kicked in pretty hard now. Some days are a struggle to get the food in but were at the sharp end of the stick now. The cycle should hold onto what i need to with calories down.
Cardio everyday also too, i feel these next 3 weeks will be the biggest change.
Bloods again maybe this week or next just to see how we're tracking and making sure im not dying lol.
Don't say that shit. Can't put that out in the universe. Especially with your kinda work.
Sick sesh bro. Back and bis is my fave. Love the volume there too. Really smashing it!
Nah i jist wanna see where all my marker are at, been pushing for a hot minute now and need to check in lol
Looking strong on the training and rear double bicep my broDay 85 Wednesday - Pull
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
(Only top working sets shown)
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
78kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×9 +5kg on all sets
80kg ×7
60kg ×11
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×8
80kg ×13
Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
30kg ×9
17.5kg ×14
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×10
45kg ×15
Worked on reposition and plane of movement tonight. Coach had adjusted the way i was executing these and now we're moving much better.
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×13
30kg ×12
20kg ×15
These were clean as a whistle tonight. Death squeeze at the top and controlled 3 seconds on the eccentric. Had to chace them in the later reps to keep it tight.
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
Finally felt in strong control tonight. Mood was good, energy was high and strength was where i needed it. Just one of those days where you walk out with your head heal as high as it can.
Cardio in also, was a huge wait at work so just cut laps arounf the compound for 40mins lol. Nothing like getting paid to exercise
Reta 4mg was kicked in pretty hard now. Some days are a struggle to get the food in but were at the sharp end of the stick now. The cycle should hold onto what i need to with calories down.
Cardio everyday also too, i feel these next 3 weeks will be the biggest change.
Bloods again maybe this week or next just to see how we're tracking and making sure im not dying lol.
Hahahaha just wasting an opportunity if i jist sit down like the rest of them. Was so fast paced on tower cranes now its slow as fuck but lifts are much more technical.Solid pulldowns bro
U strong af
Fkn laps around the compound at work,nutcase
Reta 4mg must be a godsend deep in the cut
Go get ya bloodwork fuck ya
Bloodwork is important
Keep getting after it baby
Yeah the reta almost working too good hahaha @ZenithHealth giving me the power to put the fork down
Yeah i wanna see them, i never have bad bloods but have been pushing my doses for some time now and have a feeling they're going to look different this time round.
Thanks big rig!! Can wait to get massive and leanLooking strong on the training and rear double bicep my bro
gotta get to work proper before that happens lolWhats your dosing schedule like atm? I am on a serious bulk right and am only doing about 4mg/weekHahahaha just wasting an opportunity if i jist sit down like the rest of them. Was so fast paced on tower cranes now its slow as fuck but lifts are much more technical.
Yeah the reta almost working too good hahaha @ZenithHealth giving me the power to put the fork down
Yeah i wanna see them, i never have bad bloods but have been pushing my doses for some time now and have a feeling they're going to look different this time round.
Haha your a beast, im on 4mg now once weekly and am struggling to watch people eat hahaha
Congratulations on pushing past the sticking pointDay 84 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 ×10 +2reps
80kg ×13
Finally got some more reps after what feels like weeks of trying
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11 +3reps
30kg ×14
Slapped these in 45s next week guaranteed...
On th road to 50s
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
117m5kg ×10 +2.5kg +1rep
60kg ×16 +5kg on both sets
60kg ×15 +3reps
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×6
80kg ×15
Bit off more then i could chew at 140 whilst keeping the quality. Drop it back again next week and keep working.
Incline leg press
1×8-10, 1×10-12
240kg ×11
220kg ×11
Got these to an all new depth tonight, range of motion is improving each week, will move this to 260 again next week.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Solid anterior session today. Finally pushed past that sticking point on the plate-loaded chest press — felt good to see those extra reps after weeks of grinding at the same spot. Incline DBs moved well too, 45s are locked in for next week and the road to the 50s is getting closer.
Maxed out the adductor machine already, so it’s all about chasing quality reps and keeping the back-off set honest.
Hacks is where i come undone. Was so clean last week and was feeling good, didnt even get close lol. Dropped it back to try and finish the set but was pretty gassed and just shifted the rest of my energy to the burner set.
Leg extensions were a strong again with both weight and reps moving up while still keeping tempo tight.
Back to these bad boys for breakfast too
Day 86 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
110kg ×8 +10kg
70kg ×14
Bench is improving now. Have been stuck for a while, its a bit of a relief to be honest.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8
20kg ×10
Killing this lately.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×14 +2reps
Got these clean but did feel the weight at 130.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
90kg ×8
60kg x13
Now these took a bit of a hit, what ever normally goes first these or the decline press is usually what gets the first boost of energy haha.
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
Finally starting to gain some reps here!
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
Tricep work is some of my strongest points, be looking to max out the machine on the pressdowns when im in my next push phase lol.
Another day another few bricks to the building.
20 minutes of cardio everyday now and steps are getting back nice and high with consistency.
Rest day tomorrow then in for a big Posterior day friday
Wishing all you units the best
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
110kg ×8 +10kg
70kg ×14
Bench is improving now. Have been stuck for a while, its a bit of a relief to be honest.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8
20kg ×10
Killing this lately.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×14 +2reps
Got these clean but did feel the weight at 130.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
90kg ×8
60kg x13
Now these took a bit of a hit, what ever normally goes first these or the decline press is usually what gets the first boost of energy haha.
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
Finally starting to gain some reps here!
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
Tricep work is some of my strongest points, be looking to max out the machine on the pressdowns when im in my next push phase lol.
Another day another few bricks to the building.
20 minutes of cardio everyday now and steps are getting back nice and high with consistency.
Rest day tomorrow then in for a big Posterior day friday
Wishing all you units the best
Nice bro keep it safe. Hope everything comes back nicely close to in range lol. Asking for in range at this point would be a bit greedy with the gear gods lolNah i jist wanna see where all my marker are at, been pushing for a hot minute now and need to check in lol
Hahaha i reckon you might be right my brother
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smith press was good but i like the tricep work you really maxing out pumping hardDay 86 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
110kg ×8 +10kg
70kg ×14
Bench is improving now. Have been stuck for a while, its a bit of a relief to be honest.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8
20kg ×10
Killing this lately.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×14 +2reps
Got these clean but did feel the weight at 130.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
90kg ×8
60kg x13
Now these took a bit of a hit, what ever normally goes first these or the decline press is usually what gets the first boost of energy haha.
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
Finally starting to gain some reps here!
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
Tricep work is some of my strongest points, be looking to max out the machine on the pressdowns when im in my next push phase lol.
Another day another few bricks to the building.
20 minutes of cardio everyday now and steps are getting back nice and high with consistency.
Rest day tomorrow then in for a big Posterior day friday
Wishing all you units the best
@Allupfromhere you have that volume thats going to give you good mass
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Noah Wixx
Your chest dips are nice man, big weight, I love doing them, you do have some hefty triceps thoughDay 86 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
110kg ×8 +10kg
70kg ×14
Bench is improving now. Have been stuck for a while, its a bit of a relief to be honest.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8
20kg ×10
Killing this lately.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×14 +2reps
Got these clean but did feel the weight at 130.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
90kg ×8
60kg x13
Now these took a bit of a hit, what ever normally goes first these or the decline press is usually what gets the first boost of energy haha.
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
Finally starting to gain some reps here!
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
Tricep work is some of my strongest points, be looking to max out the machine on the pressdowns when im in my next push phase lol.
Another day another few bricks to the building.
20 minutes of cardio everyday now and steps are getting back nice and high with consistency.
Rest day tomorrow then in for a big Posterior day friday
Wishing all you units the best
Im still thinking your magic, yet to see a poor test. But good idea going for a check
You're not wrong re the triceps.... 70kg on pressdowns!!!Day 86 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
110kg ×8 +10kg
70kg ×14
Bench is improving now. Have been stuck for a while, its a bit of a relief to be honest.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×8
20kg ×10
Killing this lately.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×7
80kg ×14 +2reps
Got these clean but did feel the weight at 130.
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
90kg ×8
60kg x13
Now these took a bit of a hit, what ever normally goes first these or the decline press is usually what gets the first boost of energy haha.
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
Finally starting to gain some reps here!
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
Tricep work is some of my strongest points, be looking to max out the machine on the pressdowns when im in my next push phase lol.
Another day another few bricks to the building.
20 minutes of cardio everyday now and steps are getting back nice and high with consistency.
Rest day tomorrow then in for a big Posterior day friday
Wishing all you units the best
Thanks lev! Need to make sure i keep the balance for my biceps with the tris lol. Triceps taking oversmith press was good but i like the tricep work you really maxing out pumping hard
you have that volume thats going to give you good mass
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Noah Wixx
Hahahaha fingers crossed
Thanks brother! Hopefully get over the 80s again
LevButlerov
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Triceps are what make your arm look bigThanks lev! Need to make sure i keep the balance for my biceps with the tris lol. Triceps taking over
Thanks brother appreciate it
Day 88 Friday - Posterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
77kg ×13 +5kg
77kg ×12 +5kg
77kg ×12
These hit hard tonight with all sets at 77kg
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×9
80kg ×13
PB @130kg for my top set and got 9 reps of it.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10
73kg ×9
Went for one more on the top set but she was sloppy so 10 clean it was, see video.
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Not sure what happened on my backoff set but around the 10th rep for my left arm felt a slight twitch. Not enough to stop the set but enough to let me know something wasnt positioned how it should have been.
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9 +5kg
55kg ×16- 20 sec rest
55kg ×13
Up 5kg on the top and up 10kg on both rp sets.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×11
100kg ×14
Fuck at the 8th rep my body just fully turned on, i was already at the top of my rep range and a rep further then the week before. Was able to squeeze another 3 further reps nice and clean.
Hams were burning absolute fire by the end of these!
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Not chasing weight at the moment just chasing depth and ROM
Tonight session everything just clicked. The cable crunches set the tone early all three sets solid at 77kg and hitting hard. The high row was a real standout though 130kg PB and getting it in for 9, still moving with control.
Pulldowns were crisp with two clean sets at 73kg and even though I felt a small twitch on the dumbbell row backoff, it was just a positioning hiccup, nothing that broke the flow of the session.
Hamstring curls were another bump up 5kg on the top set and +10kg across the RP work, strength is definitely climbing. Biggest win of the night was the RDLs. Body switched on mid set, form held, and pushing past last week’s reps felt unreal. Hams were absolute fire in the best way.
Wrapped it up on the leg press with full focus on depth and ROM over chasing heavier numbers.
One more to go for the week.
Few vids from the session
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
77kg ×13 +5kg
77kg ×12 +5kg
77kg ×12
These hit hard tonight with all sets at 77kg
High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×9
80kg ×13
PB @130kg for my top set and got 9 reps of it.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
73kg ×10
73kg ×9
Went for one more on the top set but she was sloppy so 10 clean it was, see video.
Dumbbell row
1×8-10, 1×12-15
Tempo 3-1-1-1
50kg ×10
37.5kg ×13
Not sure what happened on my backoff set but around the 10th rep for my left arm felt a slight twitch. Not enough to stop the set but enough to let me know something wasnt positioned how it should have been.
Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9 +5kg
55kg ×16- 20 sec rest
55kg ×13
Up 5kg on the top and up 10kg on both rp sets.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×11
100kg ×14
Fuck at the 8th rep my body just fully turned on, i was already at the top of my rep range and a rep further then the week before. Was able to squeeze another 3 further reps nice and clean.
Hams were burning absolute fire by the end of these!
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
260kg ×9
200kg ×14
Not chasing weight at the moment just chasing depth and ROM
Tonight session everything just clicked. The cable crunches set the tone early all three sets solid at 77kg and hitting hard. The high row was a real standout though 130kg PB and getting it in for 9, still moving with control.
Pulldowns were crisp with two clean sets at 73kg and even though I felt a small twitch on the dumbbell row backoff, it was just a positioning hiccup, nothing that broke the flow of the session.
Hamstring curls were another bump up 5kg on the top set and +10kg across the RP work, strength is definitely climbing. Biggest win of the night was the RDLs. Body switched on mid set, form held, and pushing past last week’s reps felt unreal. Hams were absolute fire in the best way.
Wrapped it up on the leg press with full focus on depth and ROM over chasing heavier numbers.
One more to go for the week.
Few vids from the session
Pigsy
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Mi
Nice brother, adding the Video's. Moving the weight nicely
Nice vids brother
That is one sexy mf right there im not gay but farg ur mrs is lucky
looking fargn awesome brother im getting jealous
Thanks brother, really trying to improve my form across the board so i can get the most out it moving foward lol..
Hahaha thanks legend, havent left the gym with them quivering like that for a hot minute. Was good to give the hams a nudge.Epic session, now I want to go hit legs
Hahahaha just told my wife im getting some serious compliments, didnt tell her it was from an evi brother though lol keep her on her toes yeahThat is one sexy mf right there im not gay but farg ur mrs is lucky
Looking good as always brother,textbook form
Killing it
Killing it
Aww my bro! Thanks big rigLooking good as always brother,textbook form
Killing it
bros hell yeah! you should go on there, i hope they see this
Gained 5kg in 2 weeks, lets just say its not all lean muscleThanks heaps my brother
Hows your bulk going?
Mate if it was i would hope you would share your secrets on how its done hahahahaGained 5kg in 2 weeks, lets just say its not all lean muscle
Day 89 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
115kg ×10
115kg ×8
Moved this well! Stuck to last weeks weight just to keep it all neat. Clicked up a gear towards the end and pushed through a few more reps nice and clean, failed on the last rep.
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 ×14 #failed
Few more reps on the last burner, this is my favourite chest exercise at the moment
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10 +2.5kg on all sets
17.5kg ×14
Next size up tonight.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
28kg ×11
21kg ×13
Still execution these with perfect form. Controlled pause at full extension.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
35kg ×12 +3.5kg
28kg ×15 +4kg
Not making leaps and bounds but increases none the less
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Moved well all round tonight feeling really good. Tightening the screws on the nutrition as my choices have been a little up and down and have been caught put a couple of days through the week. Coached has pulled me up and giving it to me straight which is why i have him in the corner.
Strength is right up the last two days and some good noticeable differences in check on photos even with the diet a little sketchy.
So pnly have held myself back on what should have been a dynamite week.
Reset, lock back in and dig deep. Clocks ticking mother fucker haha
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×10
115kg ×8
Moved this well! Stuck to last weeks weight just to keep it all neat. Clicked up a gear towards the end and pushed through a few more reps nice and clean, failed on the last rep.
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 ×14 #failed
Few more reps on the last burner, this is my favourite chest exercise at the moment
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10 +2.5kg on all sets
17.5kg ×14
Next size up tonight.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
28kg ×11
21kg ×13
Still execution these with perfect form. Controlled pause at full extension.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
35kg ×12 +3.5kg
28kg ×15 +4kg
Not making leaps and bounds but increases none the less
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Moved well all round tonight feeling really good. Tightening the screws on the nutrition as my choices have been a little up and down and have been caught put a couple of days through the week. Coached has pulled me up and giving it to me straight which is why i have him in the corner.
Strength is right up the last two days and some good noticeable differences in check on photos even with the diet a little sketchy.
So pnly have held myself back on what should have been a dynamite week.
Reset, lock back in and dig deep. Clocks ticking mother fucker haha
Leg press moving very nice brother
You’ve got one very awesome coach my bro, I’ve got - tremendous amount of respect for him! You’re in good hands, very keen to see the progress Sox months from now
Bro he is an animal and an absolute razor of a bloke.Leg press moving very nice brother
He coaches my wife also and will be coming out just after his wedding in jan to come train with us... show me how to properly push in his words hahaha
Big things next year, i just gotta do what he says and put in the work.
Thanks brother
Love this big time bro, and yes sir you know the best of hands and you’re going to make insane progressBro he is an animal and an absolute razor of a bloke.
He coaches my wife also and will be coming out just after his wedding in jan to come train with us... show me how to properly push in his words hahaha
Big things next year, i just gotta do what he says and put in the work.
Thanks brother
Watch this space - you’ll be a mutant in no time
Hahaha love it
I’ve got 300g a day right now with my 3 bird meals, fucking love it I do swap between fresh and canned, sometimes the fresh ones are bitter
I did grab both ey for this exact reason lol. Trying to looj at the ingredients to make sure the canned stuff wasnt fucked with added sugar lolHahaha love it
I do swap between fresh and canned, sometimes the fresh ones are bitter
Haha love it - yeah from memory it’s like 60-70% pineapple to 20-30% juice
I try stick with fresh for same reason - but pretty minor if you sticking to diet 100% anyways
I often cut my fresh ones up, then add some with vinegar and salt and use it like a cold pickle on top of the meal
LevButlerov
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Arms looking thick and impressiveDay 89 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
115kg ×10
115kg ×8
Moved this well! Stuck to last weeks weight just to keep it all neat. Clicked up a gear towards the end and pushed through a few more reps nice and clean, failed on the last rep.
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 ×14 #failed
Few more reps on the last burner, this is my favourite chest exercise at the moment
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10 +2.5kg on all sets
17.5kg ×14
Next size up tonight.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
28kg ×11
21kg ×13
Still execution these with perfect form. Controlled pause at full extension.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
35kg ×12 +3.5kg
28kg ×15 +4kg
Not making leaps and bounds but increases none the less
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Moved well all round tonight feeling really good. Tightening the screws on the nutrition as my choices have been a little up and down and have been caught put a couple of days through the week. Coached has pulled me up and giving it to me straight which is why i have him in the corner.
Strength is right up the last two days and some good noticeable differences in check on photos even with the diet a little sketchy.
So pnly have held myself back on what should have been a dynamite week.
Reset, lock back in and dig deep. Clocks ticking mother fucker hahaView attachment 151717
@Allupfromhere love the bi and tri pump!chest press good volume!
hammers try adding a deep slow negative its wild
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
If you want a real mouth fuck add apple cider vinegar with mother instead LOL.Haha love it - yeah from memory it’s like 60-70% pineapple to 20-30% juice
I try stick with fresh for same reason - but pretty minor if you sticking to diet 100% anyways
I often cut my fresh ones up, then add some with vinegar and salt and use it like a cold pickle on top of the meal
Arms looking real solid, your gym looks incredibly well set out too, look at all those DBsDay 89 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
115kg ×10
115kg ×8
Moved this well! Stuck to last weeks weight just to keep it all neat. Clicked up a gear towards the end and pushed through a few more reps nice and clean, failed on the last rep.
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 ×14 #failed
Few more reps on the last burner, this is my favourite chest exercise at the moment
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10 +2.5kg on all sets
17.5kg ×14
Next size up tonight.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
28kg ×11
21kg ×13
Still execution these with perfect form. Controlled pause at full extension.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
35kg ×12 +3.5kg
28kg ×15 +4kg
Not making leaps and bounds but increases none the less
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Moved well all round tonight feeling really good. Tightening the screws on the nutrition as my choices have been a little up and down and have been caught put a couple of days through the week. Coached has pulled me up and giving it to me straight which is why i have him in the corner.
Strength is right up the last two days and some good noticeable differences in check on photos even with the diet a little sketchy.
So pnly have held myself back on what should have been a dynamite week.
Reset, lock back in and dig deep. Clocks ticking mother fucker hahaView attachment 151717
Hahahah my man
Yeah this is the more important thing to consider in the bigger picture
Alright ima try this too lolI often cut my fresh ones up, then add some with vinegar and salt and use it like a cold pickle on top of the meal
Thank my brother! Happy with the way they're coming along. Will definitely run the slower negative for a run, you know i do love tempo haha. Cheers broArms looking thick and impressive
chest press good volume!
hammers try adding a deep slow negative its wild
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
LevButlerov
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Head Moderator
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Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Big Anterior session incoming later todayYou have the amazing tempo
Bro you're like a hyper responder or something cuz your progress pics keep getting better and better. You're one of those guys who can see the changes in the mirror. No need for progress pics to look for little changes. Must be fun going for a ride like this lol.Day 89 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
115kg ×10
115kg ×8
Moved this well! Stuck to last weeks weight just to keep it all neat. Clicked up a gear towards the end and pushed through a few more reps nice and clean, failed on the last rep.
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 ×14 #failed
Few more reps on the last burner, this is my favourite chest exercise at the moment
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10 +2.5kg on all sets
17.5kg ×14
Next size up tonight.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
28kg ×11
21kg ×13
Still execution these with perfect form. Controlled pause at full extension.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
35kg ×12 +3.5kg
28kg ×15 +4kg
Not making leaps and bounds but increases none the less
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Moved well all round tonight feeling really good. Tightening the screws on the nutrition as my choices have been a little up and down and have been caught put a couple of days through the week. Coached has pulled me up and giving it to me straight which is why i have him in the corner.
Strength is right up the last two days and some good noticeable differences in check on photos even with the diet a little sketchy.
So pnly have held myself back on what should have been a dynamite week.
Reset, lock back in and dig deep. Clocks ticking mother fucker hahaView attachment 151717
How much time left on cycle?
LOL ya bro!!!! If we can't get our adrenaline from drugs or alcohol or kicking ass then why not the gym, and even our food too! I love taking a swig of my ACV, HarleyGirl always knows when I do... she can hear me from the fridge as I go "Woooooooo FUCK"
Wow, this is such a dedicated and informative log
Your pics look unreal, and I’m always here for some good meal-prep porn and love how you switch up your pics and keep it interesting - some gym, some food etc you’re absolutely killing it bro.
Following along and keen as to see your updates
Your pics look unreal, and I’m always here for some good meal-prep porn and love how you switch up your pics and keep it interesting - some gym, some food etc you’re absolutely killing it bro.
Following along and keen as to see your updates
Thanks @TayTay901 appreciate you dropping in legend! I try my best to keep in interesting but i reckon you have tagged along at the right time ahaha these next 5 weeks will be the best onesWow, this is such a dedicated and informative log
Your pics look unreal, and I’m always here for some good meal-prep porn and love how you switch up your pics and keep it interesting - some gym, some food etc you’re absolutely killing it bro.
Following along and keen as to see your updates
Hahahaha yeah the growth has been funny bro shouldnt be growing like this in a cut.. but might a have little suprise over the next few week too. Just keep you eyes on the photos
We are pushing it out a little more still. Will increase the health phase on trt for longer but thats fine if needed.
Im not reading all this shit from the start. But im tagging along now!Day 89 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
115kg ×10
115kg ×8
Moved this well! Stuck to last weeks weight just to keep it all neat. Clicked up a gear towards the end and pushed through a few more reps nice and clean, failed on the last rep.
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 ×14 #failed
Few more reps on the last burner, this is my favourite chest exercise at the moment
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10 +2.5kg on all sets
17.5kg ×14
Next size up tonight.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
28kg ×11
21kg ×13
Still execution these with perfect form. Controlled pause at full extension.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
35kg ×12 +3.5kg
28kg ×15 +4kg
Not making leaps and bounds but increases none the less
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Moved well all round tonight feeling really good. Tightening the screws on the nutrition as my choices have been a little up and down and have been caught put a couple of days through the week. Coached has pulled me up and giving it to me straight which is why i have him in the corner.
Strength is right up the last two days and some good noticeable differences in check on photos even with the diet a little sketchy.
So pnly have held myself back on what should have been a dynamite week.
Reset, lock back in and dig deep. Clocks ticking mother fucker hahaView attachment 151717
Your conditioning is wild and got some strength too you cant have both chose 1
Last edited:
Hahahahahahahahaha well currently ill take the conditioning. Got a feeling my strength is about to bounce a little more yet lolIm jot reading all thia shit from the start. But im tagging along now!
Your conditioning is wild and got some strength too you cant have both chose 1
Yea bro your recomping like a mafuka. It's insane really. You really got everything dialed in perfect from the looks of it. Keep pushing bro, it will be worth it.Hahahaha yeah the growth has been funny bro shouldnt be growing like this in a cut.. but might a have little suprise over the next few week too. Just keep you eyes on the photos
We are pushing it out a little more still. Will increase the health phase on trt for longer but thats fine if needed.
Hell yeah, Ya’ll Canadians are built different
love this! I use to make a light dressing out of the acv, but fan of the acidic sharpness with food, my digestion is on a grate spot now I don’t fuck with it haha
Funny enough my coach just give me a kick up the ass about my nurtrition.
Now i have had to log all my meals for every single day at the start of the week so we know exactly where im at and have no excuse to stray.
I was catching myself out last week logging food at the end of the day and realising i wasnt on the mark
Solid locked in week this week no excuses whatsoever. Every meal and macro is already logged haha
Lol I do the same thing. Log everything at the end of the day. Some days I forget and have to go back a dayFunny enough my coach just give me a kick up the ass about my nurtrition.
Now i have had to log all my meals for every single day at the start of the week so we know exactly where im at and have no excuse to stray.
I was catching myself out last week logging food at the end of the day and realising i wasnt on the mark
Solid locked in week this week no excuses whatsoever. Every meal and macro is already logged haha
I eat the same thing every day except for dinner so it's pretty easy most of the time tho.
You mixing it up a lot? You meal prep don't you?
Nah not mixing it all all anymore, too hard not just for the macro tracking but makes it difficult to see if something is causing inflammation or bloat/bad digestion if im swapping meals all the time.
Now its the exactly same meal at the same time of day and we just drop some carb quantities depending on the day it is: high/med/low
Carbs maintain around my workout each training day though and drop in out some of the earlier meals.
Rest days i completely drop my intra workout as i dont need it and we taper back a percentage off each remaining meals for the day.
Nice nice. Much easier to track and control this way.
You find the intra helps. I have some sittn around but a lot of the guys here are against them cuz it's all dextrose.
Helps biggg time brother couldnt be convinced otherwise. But i only ever use 2 types of high molecular weight carbohydrates for it.
Karbolyn - as it doesnt need to be digested and can be absorbed the the stomach wall.
Cyclic dextrin - significantly fast gastric emptying time. Totally different from glucose and maltodextrin.
Love the videos mate! Nice looking form on all. Your gym looks like it's well stocked.
Looking good mate! We only get glimpses till the big reveal?Day 89 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
115kg ×10
115kg ×8
Moved this well! Stuck to last weeks weight just to keep it all neat. Clicked up a gear towards the end and pushed through a few more reps nice and clean, failed on the last rep.
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 ×14 #failed
Few more reps on the last burner, this is my favourite chest exercise at the moment
Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10 +2.5kg on all sets
17.5kg ×14
Next size up tonight.
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
28kg ×11
21kg ×13
Still execution these with perfect form. Controlled pause at full extension.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
35kg ×12 +3.5kg
28kg ×15 +4kg
Not making leaps and bounds but increases none the less
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Moved well all round tonight feeling really good. Tightening the screws on the nutrition as my choices have been a little up and down and have been caught put a couple of days through the week. Coached has pulled me up and giving it to me straight which is why i have him in the corner.
Strength is right up the last two days and some good noticeable differences in check on photos even with the diet a little sketchy.
So pnly have held myself back on what should have been a dynamite week.
Reset, lock back in and dig deep. Clocks ticking mother fucker hahaView attachment 151717
Day 91 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
130kg ×7 +10kg
90kg ×14 +10kg
Went from chasing reps to boucing up 10kg on both sets lol.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11
30kg ×14
I wanted the 45s this week so bad but the 10kg bump up on both sets for chest press spent my extra coins.. next week we try again.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10 +2.5kg
60kg ×16
60kg ×15
We have hit 120kg crew PB**
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15
Wasnt as clean as i would have liked but depth was there on every rep. Went for 9 and couldnt get it off the bottom.
Incline leg press
1×8-10, 1×10-12
250kg ×8
220kg ×11
10kg bump up and a feel we got a little more depth also, ill throw a clip up.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Moving well recently. I feel i shouldn't be getting the weight increases but i for sure am not complaining. Was stuck for a while on the chest press and finally grabbed a few more reps last week. This week however, boom, was able to kick it up 10kegs and was super happy with this.
Legs take a beating on this session. Hit another pb here with the extentions but i feel it held me back a little on the hack squats. Each week i will shift focus to where i try to push progress, next rotation i will just hold the line on the extentions and focus on the push with the hacks.
Leg press got a 10keg bump up in weight and we continue to chase more depth and maintaining full control. Quality over quantity.
Food has been retuned. Had to dial this in as it was getting away from me a little. Logging my foods at the end of the day i was getting caught out here and there with my macros. Changing meal choices too was starting to blur the lines of was was causing some bloat or water retention.
So moving foward all meals are locked in for the whole week and on repeat. We just shift some carbs depending on the day H/M/L.
Heading away for work tomorrow which im hoping hasnt thrown a spanner in the works but i should be fine.
Much love crew
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
130kg ×7 +10kg
90kg ×14 +10kg
Went from chasing reps to boucing up 10kg on both sets lol.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11
30kg ×14
I wanted the 45s this week so bad but the 10kg bump up on both sets for chest press spent my extra coins.. next week we try again.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10 +2.5kg
60kg ×16
60kg ×15
We have hit 120kg crew PB**
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15
Wasnt as clean as i would have liked but depth was there on every rep. Went for 9 and couldnt get it off the bottom.
Incline leg press
1×8-10, 1×10-12
250kg ×8
220kg ×11
10kg bump up and a feel we got a little more depth also, ill throw a clip up.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Moving well recently. I feel i shouldn't be getting the weight increases but i for sure am not complaining. Was stuck for a while on the chest press and finally grabbed a few more reps last week. This week however, boom, was able to kick it up 10kegs and was super happy with this.
Legs take a beating on this session. Hit another pb here with the extentions but i feel it held me back a little on the hack squats. Each week i will shift focus to where i try to push progress, next rotation i will just hold the line on the extentions and focus on the push with the hacks.
Leg press got a 10keg bump up in weight and we continue to chase more depth and maintaining full control. Quality over quantity.
Food has been retuned. Had to dial this in as it was getting away from me a little. Logging my foods at the end of the day i was getting caught out here and there with my macros. Changing meal choices too was starting to blur the lines of was was causing some bloat or water retention.
So moving foward all meals are locked in for the whole week and on repeat. We just shift some carbs depending on the day H/M/L.
Heading away for work tomorrow which im hoping hasnt thrown a spanner in the works but i should be fine.
Much love crew
Attachments
vidDay 91 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
130kg ×7 +10kg
90kg ×14 +10kg
Went from chasing reps to boucing up 10kg on both sets lol.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11
30kg ×14
I wanted the 45s this week so bad but the 10kg bump up on both sets for chest press spent my extra coins.. next week we try again.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10 +2.5kg
60kg ×16
60kg ×15
We have hit 120kg crew PB**
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15
Wasnt as clean as i would have liked but depth was there on every rep. Went for 9 and couldnt get it off the bottom.
Incline leg press
1×8-10, 1×10-12
250kg ×8
220kg ×11
10kg bump up and a feel we got a little more depth also, ill throw a clip up.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Moving well recently. I feel i shouldn't be getting the weight increases but i for sure am not complaining. Was stuck for a while on the chest press and finally grabbed a few more reps last week. This week however, boom, was able to kick it up 10kegs and was super happy with this.
Legs take a beating on this session. Hit another pb here with the extentions but i feel it held me back a little on the hack squats. Each week i will shift focus to where i try to push progress, next rotation i will just hold the line on the extentions and focus on the push with the hacks.
Leg press got a 10keg bump up in weight and we continue to chase more depth and maintaining full control. Quality over quantity.
Food has been retuned. Had to dial this in as it was getting away from me a little. Logging my foods at the end of the day i was getting caught out here and there with my macros. Changing meal choices too was starting to blur the lines of was was causing some bloat or water retention.
So moving foward all meals are locked in for the whole week and on repeat. We just shift some carbs depending on the day H/M/L.
Heading away for work tomorrow which im hoping hasnt thrown a spanner in the works but i should be fine.
Much love crew
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Good day withDay 91 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
130kg ×7 +10kg
90kg ×14 +10kg
Went from chasing reps to boucing up 10kg on both sets lol.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11
30kg ×14
I wanted the 45s this week so bad but the 10kg bump up on both sets for chest press spent my extra coins.. next week we try again.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10 +2.5kg
60kg ×16
60kg ×15
We have hit 120kg crew PB**
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15
Wasnt as clean as i would have liked but depth was there on every rep. Went for 9 and couldnt get it off the bottom.
Incline leg press
1×8-10, 1×10-12
250kg ×8
220kg ×11
10kg bump up and a feel we got a little more depth also, ill throw a clip up.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Moving well recently. I feel i shouldn't be getting the weight increases but i for sure am not complaining. Was stuck for a while on the chest press and finally grabbed a few more reps last week. This week however, boom, was able to kick it up 10kegs and was super happy with this.
Legs take a beating on this session. Hit another pb here with the extentions but i feel it held me back a little on the hack squats. Each week i will shift focus to where i try to push progress, next rotation i will just hold the line on the extentions and focus on the push with the hacks.
Leg press got a 10keg bump up in weight and we continue to chase more depth and maintaining full control. Quality over quantity.
Food has been retuned. Had to dial this in as it was getting away from me a little. Logging my foods at the end of the day i was getting caught out here and there with my macros. Changing meal choices too was starting to blur the lines of was was causing some bloat or water retention.
So moving foward all meals are locked in for the whole week and on repeat. We just shift some carbs depending on the day H/M/L.
Heading away for work tomorrow which im hoping hasnt thrown a spanner in the works but i should be fine.
Much love crew
120kg leg extensions hitting a hot PB and 120kg hack squat moving well!
The 130kg chest press jump is real progress!
food returned is best
but you know food is the hardest takes time to dial and get back into the mix always @Allupfromhere hardcore vid there you thick
Thanks bro I'll check that out
@Allupfromhere you are looking tremendous on the food! the incline leg press is one of the best. works up an appetiteDay 91 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
130kg ×7 +10kg
90kg ×14 +10kg
Went from chasing reps to boucing up 10kg on both sets lol.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11
30kg ×14
I wanted the 45s this week so bad but the 10kg bump up on both sets for chest press spent my extra coins.. next week we try again.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10 +2.5kg
60kg ×16
60kg ×15
We have hit 120kg crew PB**
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15
Wasnt as clean as i would have liked but depth was there on every rep. Went for 9 and couldnt get it off the bottom.
Incline leg press
1×8-10, 1×10-12
250kg ×8
220kg ×11
10kg bump up and a feel we got a little more depth also, ill throw a clip up.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Moving well recently. I feel i shouldn't be getting the weight increases but i for sure am not complaining. Was stuck for a while on the chest press and finally grabbed a few more reps last week. This week however, boom, was able to kick it up 10kegs and was super happy with this.
Legs take a beating on this session. Hit another pb here with the extentions but i feel it held me back a little on the hack squats. Each week i will shift focus to where i try to push progress, next rotation i will just hold the line on the extentions and focus on the push with the hacks.
Leg press got a 10keg bump up in weight and we continue to chase more depth and maintaining full control. Quality over quantity.
Food has been retuned. Had to dial this in as it was getting away from me a little. Logging my foods at the end of the day i was getting caught out here and there with my macros. Changing meal choices too was starting to blur the lines of was was causing some bloat or water retention.
So moving foward all meals are locked in for the whole week and on repeat. We just shift some carbs depending on the day H/M/L.
Heading away for work tomorrow which im hoping hasnt thrown a spanner in the works but i should be fine.
Much love crew
Definitely seeing a lot of hack squats going through and I like how you finish out with the calf raises. Those are important. You got to build the legs from top to bottom. @AllupfromhereDay 91 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
130kg ×7 +10kg
90kg ×14 +10kg
Went from chasing reps to boucing up 10kg on both sets lol.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11
30kg ×14
I wanted the 45s this week so bad but the 10kg bump up on both sets for chest press spent my extra coins.. next week we try again.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10 +2.5kg
60kg ×16
60kg ×15
We have hit 120kg crew PB**
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15
Wasnt as clean as i would have liked but depth was there on every rep. Went for 9 and couldnt get it off the bottom.
Incline leg press
1×8-10, 1×10-12
250kg ×8
220kg ×11
10kg bump up and a feel we got a little more depth also, ill throw a clip up.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Moving well recently. I feel i shouldn't be getting the weight increases but i for sure am not complaining. Was stuck for a while on the chest press and finally grabbed a few more reps last week. This week however, boom, was able to kick it up 10kegs and was super happy with this.
Legs take a beating on this session. Hit another pb here with the extentions but i feel it held me back a little on the hack squats. Each week i will shift focus to where i try to push progress, next rotation i will just hold the line on the extentions and focus on the push with the hacks.
Leg press got a 10keg bump up in weight and we continue to chase more depth and maintaining full control. Quality over quantity.
Food has been retuned. Had to dial this in as it was getting away from me a little. Logging my foods at the end of the day i was getting caught out here and there with my macros. Changing meal choices too was starting to blur the lines of was was causing some bloat or water retention.
So moving foward all meals are locked in for the whole week and on repeat. We just shift some carbs depending on the day H/M/L.
Heading away for work tomorrow which im hoping hasnt thrown a spanner in the works but i should be fine.
Much love crew
bros hack squat and leg extension looking good if you ask me @Allupfromhere i like seated calf raises as well. not bad at allDay 91 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
130kg ×7 +10kg
90kg ×14 +10kg
Went from chasing reps to boucing up 10kg on both sets lol.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11
30kg ×14
I wanted the 45s this week so bad but the 10kg bump up on both sets for chest press spent my extra coins.. next week we try again.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10 +2.5kg
60kg ×16
60kg ×15
We have hit 120kg crew PB**
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15
Wasnt as clean as i would have liked but depth was there on every rep. Went for 9 and couldnt get it off the bottom.
Incline leg press
1×8-10, 1×10-12
250kg ×8
220kg ×11
10kg bump up and a feel we got a little more depth also, ill throw a clip up.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Moving well recently. I feel i shouldn't be getting the weight increases but i for sure am not complaining. Was stuck for a while on the chest press and finally grabbed a few more reps last week. This week however, boom, was able to kick it up 10kegs and was super happy with this.
Legs take a beating on this session. Hit another pb here with the extentions but i feel it held me back a little on the hack squats. Each week i will shift focus to where i try to push progress, next rotation i will just hold the line on the extentions and focus on the push with the hacks.
Leg press got a 10keg bump up in weight and we continue to chase more depth and maintaining full control. Quality over quantity.
Food has been retuned. Had to dial this in as it was getting away from me a little. Logging my foods at the end of the day i was getting caught out here and there with my macros. Changing meal choices too was starting to blur the lines of was was causing some bloat or water retention.
So moving foward all meals are locked in for the whole week and on repeat. We just shift some carbs depending on the day H/M/L.
Heading away for work tomorrow which im hoping hasnt thrown a spanner in the works but i should be fine.
Much love crew
42.5's on incline dumbbell for 11 with that tempo is big weight!Day 91 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
130kg ×7 +10kg
90kg ×14 +10kg
Went from chasing reps to boucing up 10kg on both sets lol.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11
30kg ×14
I wanted the 45s this week so bad but the 10kg bump up on both sets for chest press spent my extra coins.. next week we try again.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10 +2.5kg
60kg ×16
60kg ×15
We have hit 120kg crew PB**
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15
Wasnt as clean as i would have liked but depth was there on every rep. Went for 9 and couldnt get it off the bottom.
Incline leg press
1×8-10, 1×10-12
250kg ×8
220kg ×11
10kg bump up and a feel we got a little more depth also, ill throw a clip up.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Moving well recently. I feel i shouldn't be getting the weight increases but i for sure am not complaining. Was stuck for a while on the chest press and finally grabbed a few more reps last week. This week however, boom, was able to kick it up 10kegs and was super happy with this.
Legs take a beating on this session. Hit another pb here with the extentions but i feel it held me back a little on the hack squats. Each week i will shift focus to where i try to push progress, next rotation i will just hold the line on the extentions and focus on the push with the hacks.
Leg press got a 10keg bump up in weight and we continue to chase more depth and maintaining full control. Quality over quantity.
Food has been retuned. Had to dial this in as it was getting away from me a little. Logging my foods at the end of the day i was getting caught out here and there with my macros. Changing meal choices too was starting to blur the lines of was was causing some bloat or water retention.
So moving foward all meals are locked in for the whole week and on repeat. We just shift some carbs depending on the day H/M/L.
Heading away for work tomorrow which im hoping hasnt thrown a spanner in the works but i should be fine.
Much love crew
Nice full slow reps there mate! Pushed all out!
@Allupfromhere looking really strong on those leg push. That's what we like to see. You are putting your all into it and you're getting stronger.
seems like you are on a roll here pushing yourself and really throwing around the iron like I've never seen. I'm very proud of you. @AllupfromhereDay 91 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
130kg ×7 +10kg
90kg ×14 +10kg
Went from chasing reps to boucing up 10kg on both sets lol.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11
30kg ×14
I wanted the 45s this week so bad but the 10kg bump up on both sets for chest press spent my extra coins.. next week we try again.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10 +2.5kg
60kg ×16
60kg ×15
We have hit 120kg crew PB**
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15
Wasnt as clean as i would have liked but depth was there on every rep. Went for 9 and couldnt get it off the bottom.
Incline leg press
1×8-10, 1×10-12
250kg ×8
220kg ×11
10kg bump up and a feel we got a little more depth also, ill throw a clip up.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Moving well recently. I feel i shouldn't be getting the weight increases but i for sure am not complaining. Was stuck for a while on the chest press and finally grabbed a few more reps last week. This week however, boom, was able to kick it up 10kegs and was super happy with this.
Legs take a beating on this session. Hit another pb here with the extentions but i feel it held me back a little on the hack squats. Each week i will shift focus to where i try to push progress, next rotation i will just hold the line on the extentions and focus on the push with the hacks.
Leg press got a 10keg bump up in weight and we continue to chase more depth and maintaining full control. Quality over quantity.
Food has been retuned. Had to dial this in as it was getting away from me a little. Logging my foods at the end of the day i was getting caught out here and there with my macros. Changing meal choices too was starting to blur the lines of was was causing some bloat or water retention.
So moving foward all meals are locked in for the whole week and on repeat. We just shift some carbs depending on the day H/M/L.
Heading away for work tomorrow which im hoping hasnt thrown a spanner in the works but i should be fine.
Much love crew
Meals locked trianing loaded what more can you ask forDay 91 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
130kg ×7 +10kg
90kg ×14 +10kg
Went from chasing reps to boucing up 10kg on both sets lol.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11
30kg ×14
I wanted the 45s this week so bad but the 10kg bump up on both sets for chest press spent my extra coins.. next week we try again.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10 +2.5kg
60kg ×16
60kg ×15
We have hit 120kg crew PB**
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15
Wasnt as clean as i would have liked but depth was there on every rep. Went for 9 and couldnt get it off the bottom.
Incline leg press
1×8-10, 1×10-12
250kg ×8
220kg ×11
10kg bump up and a feel we got a little more depth also, ill throw a clip up.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Moving well recently. I feel i shouldn't be getting the weight increases but i for sure am not complaining. Was stuck for a while on the chest press and finally grabbed a few more reps last week. This week however, boom, was able to kick it up 10kegs and was super happy with this.
Legs take a beating on this session. Hit another pb here with the extentions but i feel it held me back a little on the hack squats. Each week i will shift focus to where i try to push progress, next rotation i will just hold the line on the extentions and focus on the push with the hacks.
Leg press got a 10keg bump up in weight and we continue to chase more depth and maintaining full control. Quality over quantity.
Food has been retuned. Had to dial this in as it was getting away from me a little. Logging my foods at the end of the day i was getting caught out here and there with my macros. Changing meal choices too was starting to blur the lines of was was causing some bloat or water retention.
So moving foward all meals are locked in for the whole week and on repeat. We just shift some carbs depending on the day H/M/L.
Heading away for work tomorrow which im hoping hasnt thrown a spanner in the works but i should be fine.
Much love crew
@ allupfromhere great decision just lock your meals in for the week man the bloat and water retention can definitely be uncomfortable. Hopefully this fixes it.Day 91 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
130kg ×7 +10kg
90kg ×14 +10kg
Went from chasing reps to boucing up 10kg on both sets lol.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11
30kg ×14
I wanted the 45s this week so bad but the 10kg bump up on both sets for chest press spent my extra coins.. next week we try again.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10 +2.5kg
60kg ×16
60kg ×15
We have hit 120kg crew PB**
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15
Wasnt as clean as i would have liked but depth was there on every rep. Went for 9 and couldnt get it off the bottom.
Incline leg press
1×8-10, 1×10-12
250kg ×8
220kg ×11
10kg bump up and a feel we got a little more depth also, ill throw a clip up.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Moving well recently. I feel i shouldn't be getting the weight increases but i for sure am not complaining. Was stuck for a while on the chest press and finally grabbed a few more reps last week. This week however, boom, was able to kick it up 10kegs and was super happy with this.
Legs take a beating on this session. Hit another pb here with the extentions but i feel it held me back a little on the hack squats. Each week i will shift focus to where i try to push progress, next rotation i will just hold the line on the extentions and focus on the push with the hacks.
Leg press got a 10keg bump up in weight and we continue to chase more depth and maintaining full control. Quality over quantity.
Food has been retuned. Had to dial this in as it was getting away from me a little. Logging my foods at the end of the day i was getting caught out here and there with my macros. Changing meal choices too was starting to blur the lines of was was causing some bloat or water retention.
So moving foward all meals are locked in for the whole week and on repeat. We just shift some carbs depending on the day H/M/L.
Heading away for work tomorrow which im hoping hasnt thrown a spanner in the works but i should be fine.
Much love crew
@Allupfromhere shifting some serious weight here bro!
Thank you my brother
Things are starting to change a fair bit now physique wise so keen to keep things moving for this remaining 4 weeks
Thanks @LevButlerovGood day with
120kg leg extensions hitting a hot PB and 120kg hack squat moving well!
The 130kg chest press jump is real progress!
food returned is best
hardcore vid there you thick
Was nice to get a bump up on weights still this far into my cut. Food is key now and is all locked in tight. Ill post up all my meals and the shift in macros for the day too.
Need to get some fire back in this log again lol. You know more then anyone the dedication to the logs of the members haha im getting there though. Thanks again brother
Def worth giving it a look in brother
Thanks mate, i am enjoying the way my coach has mapped out this entire split. Helping stay engaged and build up the area needing the most attention (chest)
Been working hard to get a better rom on the leg press brother whilst keeping my working weight where it is. Feel like it is moving well so far, thanks Stevie boy
brother legs look funny when the calves just arent there haha... beta legs
This is your daily reminder big dog!!!
-keep that foot on the gas
-hold that line
-be kind to yourself
-chase that hook
-Not long now
-BIG BUX BABY
-keep that foot on the gas
-hold that line
-be kind to yourself
-chase that hook
-Not long now
-BIG BUX BABY
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