Dunno what kinda horse could even have a shoe that big lol. J3 pod on the big screen is a nice touchPowered by @R&Dpharma
Health by @shadow labs
Coached by the big dawg @PopRox19
Another day and another 16k in the bank.
Actually really enjoying the dedicated cardio again. Things looking a little tighter and a little drier again today, all positive signs things are still well on track. Here's a horseshoe for ya just because lol...
And the Titan in the backround
View attachment 170951
Nice prep bro. Absolutely elite and great way to sty on trackYo Crew hope everyone has started the week like proper wild fire.
Back is improving, pain is reducing also.
Definitely no training on the cards this week as disappointed as i am but step count and liss will be moving up as much as my back allows 15k in the bank yesterday and hope to be pushing around 20k today.
Keeping all calories to rest day macros until we are back throwing weights around again.
I had a goal to show everyone what could be achieved in 4 weeks and im confident i will still have the impressive changes that i had set out to show you be ready by the end.
Mindset remains strong and ethic doesnt doesnt shift.
Some meal pics for ya too even though they dont changeView attachment 170457View attachment 170458View attachment 170459View attachment 170460
Great updates brother! Continues to be a stellar log. I like that you're paying attention to bloods and also keeping e2 high enough to not worry about IGF-1 levels fighting against you, smart move. You're really dialed in on the workouts, diet and science of it all and your look tells that story. Your biceps look synthol'd they're one of your best body parts! I think of your before shot when you were a fat bastard like me and these shots are unreal man.Week 1 Reflection
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Health by @shadow labs
Coached by the Big Dog @PopRox19
The first week of this log has been humbling but I’m still genuinely happy with where things are sitting. Check-in done and I’m confident in the direction everything is moving now.
Nutrition had to be rearranged just before this log started. Coach gave me a well-timed kick up the ass, and honestly, it was needed. Reality’s set in there’s still a shitload of work to do before we even think about shifting direction. The priority right now is setting the body up for the strongest possible growth phase this year.
This is a marathon, not a race. The real target is later 2027. That doesn’t mean we get slack, it just means we don’t rush and make dumb mistakes.
Scale weight is only 2kg down from where the cut started back in September, but body composition is miles ahead of where it was. That’s a big win. Muscle has been retained, and in some areas, even built during the process.
Over the next 6 weeks we’ll continue to monitor composition closely. Coach will make the necessary moves as we go, with the aim of finishing this cut exactly as lean as required. We don’t stop until that box is ticked.
At the same time, we’re cleaning up bloods. They’re sitting pretty damn good all things considered, but the goal is to hit every target before putting the body under any further stress. LCMS E2 results should be back soon, potentially looking to bring it a little higher to optimise IGF-1 conversion and assist with further LDL improvements.
Diet-wise, the only change has been shifting some carbs from post-workout to pre-workout now that calories have dropped. Fueling training is non-negotiable at this stage.
Daily BG hasn’t been ideal, sitting in the low 5’s mmol, however HbA1c came back extremely good so we’ll make some small, smart adjustments with supplements to bring daily BG down.
Current compounds:
• 600mg Test E - @R&Dpharma
• 200mg EQ - @R&Dpharma
• 5iu GH - @shadow labs
• 4mg Reta - @shadow labs
• 2mg MOTS-c
• 50mg SLU-PP-332 (split)
• 500mg Injectable L-Carnitine
Recently added (7mg daily):
• 1mg BPC-157
• 1mg TB-500
• 5mg GHK-Cu
Fresh week ahead. Let’s keep stacking quality days and moving with intent.
Love you all
View attachment 166891
I love these post exercise set notes. I have to focus on this too for leg extensions.
Great form in the vid and nice volume here brother.
Great read bro and amazing professional photo. You’ll be on stage one day easy.Log Update
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Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
Super proud of your resilience and positivity this week brotherLog Update
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Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
lean and dry as fukkkkk . The pipes are massive 
Once again a stellar update. Love how you describe all the ups and downs that the week heldLog Update
Powered by @R&Dpharma
Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
. This is why it's a great log. Anyone can write sets, reps and food but allowing us into the actual mental side of things is a privilege. It is why I personally have it as required reading each time a new update pops up. 
You look amazing ripped and bigger, very vascularLog Update
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Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
@Allupfromhere 1kg down is a huge win.
looking great! Those cannons!Log Update
Powered by @R&Dpharma
Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
@Allupfromhere showing some incredible vascularity. It's very impressive. Keep it up.Log Update
Powered by @R&Dpharma
Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
That's how we winLog Update
Powered by @R&Dpharma
Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
bros your vascularity is insane. you pumping that iron like a champ i can tell. Got good size in the upper and lower body now. @AllupfromhereLog Update
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Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
This is an outstanding update. You can really tell your vascularity because your quads are showing down to your calves. That's very impressive. It shows how lean you are. @AllupfromhereLog Update
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Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
@Allupfromhere this is looking really sweet. Upper body looks fantastic, man. Those biceps are huge and the vascularity is absolutely impressive.Log Update
Powered by @R&Dpharma
Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
Great to see your on the mend brother.Log Update
Powered by @R&Dpharma
Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
Thanks brother! That is the goal in the next few years for sure
Half way mark for my little 4 week experiment lol. Hopefully these next two weeks i can step on it a little more. Would have been amazing with the hiccup with my back but i reckon ill still have some amazing results for a 4 week turnaroundSuper proud of your resilience and positivity this week brother
Absolutely continued to progress through a difficult time and earnt the result
Looking incredible
Looking forward to seeing you back in the gym next week king
This year i want to really try and share the journey and transparency through it all.Once again a stellar update. Love how you describe all the ups and downs that the week held
Looking grainy already brother, the last little loss showed through nicely. Evo love as always
Thanks brother! Was a good win to still get some progress in even with the setback happy and welcomed result hahaYou look amazing ripped and bigger, very vascular
good to see your coach adjusted macros and really you moving forward well.
Thanks Stevie
Mate if we dont step up to the plate when it gets hard we're only spectators not competitors
I just want your size though
Thanks big Ulter! Got a heap more cutting up to come yet
Thanks brother really appreciate the support and kind words.. I just have to keep putting in the work and not quit
Were are heading the right direction and happy with the pace its happening. Just gotta give it more timeGreat to see your on the mend brother.
Getting diced mate and so vascular!! Delts are looking
fukn oath brother. absolutely killing itHalf way mark for my little 4 week experiment lol. Hopefully these next two weeks i can step on it a little more. Would have been amazing with the hiccup with my back but i reckon ill still have some amazing results for a 4 week turnaround
A+++Thanks Stevie
okay let's see thatThanks big Ulter! Got a heap more cutting up to come yet
bros you gotta have that BBC genetics HA!
I just want your size though
Bro, the way you look already we both know that's happening LOL. I'll be here with baited breath waiting to cheer you onThanks brother! That is the goal in the next few years for sure
Looking dry & full despite the lack of training! Seriously impressive! Keep pushing the fat loss & I think your physique will start to pop & showcase just how shredded you are once you’re back at the gym and the carbs/ water are really put to workLog Update
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Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
@Allupfromhere You said it yourself! Keep on that grind bro!Log Update
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Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
@Allupfromhere way to keep pushing forward man! Looking Absolutley killer alsoLog Update
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Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
Hahaha mate i checked in earlier and then came back 15mins later with 68 notifications. Im like sure lev has machine gunned that many logs that fast
why wait? I say compete early and often. I know it takes prep, but you're close enough to do a show at the end of this year easily.Thanks brother! That is the goal in the next few years for sure
looking fargn unreal brother! love the front double pose thick arms and delts ooshh! doing awesome brother listen to your bodyLog Update
Powered by @R&Dpharma
Health supported by @shadow labs
Coached by @PopRox19
Going into last week, I honestly thought it might be a write off.
I’d done my QL at work, got in my own head early, sulked a bit, then had a moment where I had to push that aside and harden the fuck up.
There was still work to be done. I just had to change lanes to get to the same destination.
Weights were off the table. Putting socks on was off the table for the first half of the week too
But what was in my control was nutrition, adherence, and the primary goal. Fat loss.
So we adjusted macros to suit the circumstance and shifted focus to what I could do. Mobility work to the level I could tolerate, and once things started loosening up, easing into some LISS cardio.
As the week progressed, so did recovery. Blood flow increased, movement improved, and the daily Glow work was getting hammered, all playing their part in getting me back on track.
Sunday check in with coach was honestly a breath of fresh air. He checked in throughout the week to make sure I was controlling the controllables and accepting what I couldn’t change. We didn’t just survive the week. We walked away with a win.
Weight dropped to 81.1kg, another 1kg down, making it 3.4kg lost over the fortnight. Direction stays locked in. What felt like a week of damage control ended with a clean, well executed strike and walking away on top.
This week we ease back into the gym and see what we can realistically get done. I’m not interested in sitting back and missing reps just because I didn’t try. Adjustments will be made where needed. Possibly training every second day this week, with a full return planned for the following week.
All other metrics are tracking well. Only downside is check in photos. Back pain made posing and bracing the core a bit rough, so they’re not the cleanest. Still posting them regardless.
Onward
View attachment 173577
No ego sessions are best you just pump what you can
@Allupfromhere arms look thick and big vascular too!
Thanks bro hopefully get much thicker and bigger when we start to pushNo ego sessions are best you just pump what you can
@BeMe @HarleyGuy @s.gentz
@Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @Kopite67
Thanks brother for real! Been putting the work and direction is much clearer now
it's coming and biggerThanks bro hopefully get much thicker and bigger when we start to push
@Allupfromhere
Thank you brother
A++ EVO family respectThanks brother really appreciate the support and kind words.. I just have to keep putting in the work and not quit
Super stoked that your back is healthy again and you are back hitting the program again. Once again you are looking
brother, no lag in training there 
You know, I found myself using more and more machines and cables, just trying to isolate more and while it may not feel/look as cool, I do believe I am growing better.
Yessur!
Glad you're back into it 
Knocking it out of the park big fella
Great to see you back in the gym king
seamless transition back is a credit to you for looking after yourself, actually taking the rest and staying on point with nutrition while you recovered 
#SLperformanceteam
Thanks brother! Its def not 100% but its much much better lol.Super stoked that your back is healthy again and you are back hitting the program again. Once again you are looking
When you have your level of conditioning, isolated targeted growth really shines..
Good to be back brother for sure!! Have to play this year smart or i force myself too far back. Calculated and purposeful decisions this yearGreat to see you back in the gym king
Loving the respect for your body and leaving the ego at home! Very disciplined and great approach
Arms looking huge brother
@shadow labs merch on full display again
I try to add as much as i can to give a personal view without smothering it too much hahaha. Not sure if i have found that balance yet lol.
Thanks my bro, still chasing inches those puppies yet haha. Hopefully i share something others can learn fromYessur!
Can we just take a moment for those fucken arms?! Holy shit my dude.
Looking forward to learning from this log as you move forward brother.
Literally man, I feel its a real step on in progress too for us, I was in the gym this morning and started my push day with some Low to High cable flies because thats what best activates my lagging upper chest, where go back 12 months I would of just kept blasting flat bench.When you have your level of conditioning, isolated targeted growth really shines..
Its only a matter of time isnt it brother when we shift the focus to maximising progress not matter how that approach looks
24 carot gold information as usual. I studied the human body for years as an RN and I never equated the importance the cellular level had in progressing health performance. As with most people when I started on a fitness, lifting or gym culture lifestyle years ago I was always 20% behind the process bcause I was neglecting the very base I should of started at.
.
Glad the back is feeling much better. Just a forced deload week at the end of the day.
Have a biggg research thread incoming very soon something myself and a few others, with a completely different level of knowledge cellular efficiency, have been working hard on that i genuinely feel will bring significant value and support to everything i have been talking about latelyExcellent info brother. This is gold.
Love this brother24 carot gold information as usual. I studied the human body for years as an RN and I never equated the importance the cellular level had in progressing health performance. As with most people when I started on a fitness, lifting or gym culture lifestyle years ago I was always 20% behind the process bcause I was neglecting the very base I should of started at.
That said, this time it will be done correctly, with a bit of sage advice utilised of course
All the Evo love to you for sharing this knowledge with us all brother
They're just good photos lol.
4 inches in a year is wild bro! That is an insane amount of growth. I'm happy of I gain an inch in a year lolThey're just good photos lol.
Very beginning they were 14 inches..
Full pump now about 18.
Road to 20
Fuknnnnn massiveeee brahThey're just good photos lol.
Very beginning they were 14 inches..
Full pump now about 18.
Road to 20
absolutely elite gains here 
for what you’ve accomplished this past 12 months and excited to be part of the next
This is awesome
beyond the strength and aesthetic gains you’ve made, when you pay enough attention to detail to the processes like you do, it really advances your level of interoceptive awareness: the ability to sense & know what your body needs during different phases - before something becomes an urgency, setback, or issue
This one post should practically be a community research thread for why mitochondrial efficiency matters!
I'm not sure if his knowledge base blows my mind more or the fact that he exclusively uses his phone to be this good an EVO mod
Thanks legend and thanks for alwayd giving me somthing to chase and the constant support to do itFuknnnnn massiveeee brah
Big respect
Thank you so much! Its an amazing feeling to be commended by an elite like your self.This is awesome
Dont worry brother i have been working extremely hard on something in the backround with some extremely talented brains along side me. This will be a valuable community research thread incoming!
Haha thanks King! Im glad it can provide anything in in anyway. Got something coming soon that i think you will be interested in. If nothing else it will be a serious read that will get alot of people thinking!How have I not been following your log, in depth explanations are great.
I try to follow a similar strategy myself, although probably a little less structured but the principles remain the same
Thumbs are getting more reps in then any other part of my body latelyI'm not sure if his knowledge base blows my mind more or the fact that he exclusively uses his phone to be this good an EVO mod
I need two monitors and an i7 CPU to handle my 50 browsers I have running including Word docs to cut and paste links for members to use.
He's a beast! LOL
beautiful supplement stack
Nice little stack there brother
Got your own shelf bro nice!
The wifey takes a lot of them too so she cant complain lol
And a second shelf lolFfs Need a second job
The more you learn, the less you knowThank you so much! Its an amazing feeling to be commended by an elite like your self.
Learning and education myself is almost an addiction lol. Funny though just when i feel im on the money i learn something new and pandoras box continues to reopen lol.
I tried already. The wifey won that battle
Dihydro-Berberine, interesting. Mine is just straight up Berberine.
Dihydroberberine (DIB) is what your gut converts Berberine into when you take it. It is more bioavailable in the DIB format, can reduce GI distress, and is better synergised when using things like SLU & GLP-1s.
Unbelievably in-depth update once again you legend
. Between yours and another couple of logs that I have been privileged enough to read today, I can't help but feel a little blessed. I will expand on this later in my own space 
beautiful
I'm sold! I'll try it.
One hell of an update and meal prep bro!
Smart move bro you're really dedicated to this.
I like that you're paying attention to detail with the minor injury this is good thinking.
Congrats bro and no strength loss, big win!
Smart move love this. I'm a mito convert now! LOL
Thanks King! Nah we have just set a working block that accommodates for how ever long the back needs to recover properly.Unbelievably in-depth update once again you legend
Awesome that your weight targets are continuing to be met and your overall plan is still in place.
With having to adapt your program around your back, how long do you think this will take or have you now set a block of work regardless of whether it come good or not in an earlier time-line.
Oh and the food porn
One of favourites to catch up on brother
Wait until i finish mito essay
I want a hard copy with a forward chapter written in past tense by the fat @Allupfromhere from years ago! I'll write a stunning review on the back by fat HarleyGuy.Wait until i finish mito essay
I wish i could have given a love and laugh reaction to this comment haha
I'm goin' love because you went laugh so we're good!
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