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Wow!!! What an update!!
brotherLove this session. Great exercise choices and volume whilst maintaining respect for the back. Absolute
Love the food prep bro. Solid solid solid.
Setting up for success
brotherLove this session. Great exercise choices and volume whilst maintaining respect for the back. Absolute
Love the food prep bro. Solid solid solid.
Setting up for success
Powered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
Awesome couple of legends training togetherPowered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
Can't see anyone else there. Did they all feel so inferior to you two they just had to leave before a major depressive episode set in?
Hahaha brother we were the small boys in that gym! Murat Can Karahasanla home gym.Awesome couple of legends training together
Very highly he will compete in classic at the olympia this year!
Session was absolutePowered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
brother. Appreciate the opportunity to catch up and get it doneYou are in incredible shape and transformation has been unreal
Stay focused
on your goals, follow your program , execute , intensity and the results will come. Great to see you back in the gym king after your injury
bring home the final stage of the cut and let’s get fukn massive and fluffy 
definitely the smaller boys there - but no one trained with the intensity we did brother. Fukn crushed it
How are the lats 12 hours later
Should add I’ve logged the session breakdown - exercises/reps/sets etc on my log if anyone is keen to have a lookPowered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
Post in thread '12 Week Lean Build Log - Testosterone, Masteron, HGH, Retatrutide Cycle'
https://www.evolutionary.org/forums...ron-hgh-retatrutide-cycle.108455/post-1968004
Shit yeah , nice one gents, @LH5515 @AllupfromherePowered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
You boys are looking solid
Fuck yea boys good stuffPowered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Powered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
Good training session
love this Top Team @Allupfromhere and @LH5515 you guys look amazing!nice back double and a beautiful ab shot there! WIN!
Team R&D for the WIN! @R&Dpharma
@BeMe @HarleyGuy @s.gentz
@Pigsy @Dreamer @R.AP
@waggat @Coolguy @Trenhead3cc
Cheers brother!!!
Thanks legend!! Team @R&Dpharma building freaks this year!Good training session
nice back double and a beautiful ab shot there! WIN!
Team R&D for the WIN! @R&Dpharma
@BeMe @HarleyGuy @s.gentz
@Pigsy @Dreamer @R.AP
@waggat @Coolguy @Trenhead3cc
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Nice work bros, can tell your getting more definition and shoulders look great
Ive had trouble with sleep my entire life, having a proper sleep routine and hygiene can make or break you for sure.
I found 1mg melatonin helpful recently to help bring my sleep cycle a bit earlier into the night, and utilising things like relax mode on phone (not sure what iPhones have) i could go on forever but I think those are two important ones
Ive had trouble with sleep my entire life, having a proper sleep routine and hygiene can make or break you for sure.
I found 1mg melatonin helpful recently to help bring my sleep cycle a bit earlier into the night, and utilising things like relax mode on phone (not sure what iPhones have) i could go on forever but I think those are two important ones
Training with someone else is awesome when they are serious. Can definitely take you to another level.Powered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
Was going to say: where's the details but see @LH5515 has posted.
Looking real good in the photo mate!
Thanks King! Yeah sleep is always a work in progress lol. Have been prioritising sleep hygiene for a while now and currently on @CS Supps night night which has completely changed the game for me.Nice work bros, can tell your getting more definition and shoulders look great
Ive had trouble with sleep my entire life, having a proper sleep routine and hygiene can make or break you for sure.
I found 1mg melatonin helpful recently to help bring my sleep cycle a bit earlier into the night, and utilising things like relax mode on phone (not sure what iPhones have) i could go on forever but I think those are two important ones
will have to check out CS supps
Your looking great brother! Shape really taking form.Powered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
really looking tight brother!
@Allupfromhere boom, this is an amazing posing routine right here. You look fantastic, man - chiseled and in shape.Powered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
Keep up the grind.Thanks captain appreciate the kind words
those calves are terrific! very impressive work. i love to see you kicking ass @AllupfromherePowered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
Looks like you found the fountain of youth with this stack! @Allupfromhere I especially am interested in HGH and retatrutide. That seems like an amazing stack together.Powered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
@Allupfromhere those calves are looking really big. Great job on this. The back shot, you can tell even in close, that you have a good v-shape.Powered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
Bros, it's amazing what good sleep can do. Sometimes when I have a tough night at plumbing, I get in a good sleep. The next day I have the best workout ever. @Allupfromhere
Pull day
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Training
Body weight pullups
12
12
10
High row plate load
2x8-10 1x12-15
120kg ×10
120kg ×11
90kg ×14
Chest supported Tbar row
2x6-8 1x10-12
75kg ×8
75kg ×7
50kg ×11
Hammer strength low row
1x8-10 1x12-15
110kg ×9
80kg ×14
Reverse peck deck fly
1x10-12 1x15-18RP
61kg ×11
42kg ×17 20 sec rest
42kg ×15
Hammer strength machine preacher curl
1x10-12 1x15-18
35kg ×12
20kg ×16
Cable Bayesian Curls
2x12-15 1x15-20DS
13.5kg ×13
13.5kg × 12
7.5kg ×18 dropset
7.5kg ×15
This session was killer, not just because of the work done, but because of how it was done. Training with my wife and putting together a custom pull session for the both of us reminded me why I love this process. Going in, doing our own thing, pushing each other to the limit, and then having someone there who genuinely understands and rewards the effort put in.
Just hits different.
The structure of the session flowed really well. Kicked it all off bodyweight pull ups to set the tone, then moving into heavier horizontal pulls to load the mid back before finishing with higher tension and volume work. Everything has a purpose. No wasted sets, no shit, just work and intent behind the whole lot.
The pump was ridiculous lol (shout out to @CS Supps and his jurassic pump pre workout) and it is really starting to show now.
Leaner, drier, and the graininess is beginning to come through as fat loss continues. I am not far off finishing this cut now, but there are still a few weeks left to truly get what we are chasing. Hit another all time low this week at 80.2kg. Not exactly excited about pushing into the 70s, but it has to be done. It will only set up the cleanest and most productive run for growth possible.
Fat loss was a little slower this week despite much higher output, averaging over 20k steps daily. That was expected. It cannot keep screaming off forever and this is usually the stage where things start to slow. Energy is still good though, so the plan is to hold steady for another week before pulling any other levers such as lipolytics. Not looking to drive food any lower just yet.
Continue staying patient, executing, and trusting the process. Looking foward to this week hopefully back at full steam once again.
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Training
Body weight pullups
12
12
10
High row plate load
2x8-10 1x12-15
120kg ×10
120kg ×11
90kg ×14
Chest supported Tbar row
2x6-8 1x10-12
75kg ×8
75kg ×7
50kg ×11
Hammer strength low row
1x8-10 1x12-15
110kg ×9
80kg ×14
Reverse peck deck fly
1x10-12 1x15-18RP
61kg ×11
42kg ×17 20 sec rest
42kg ×15
Hammer strength machine preacher curl
1x10-12 1x15-18
35kg ×12
20kg ×16
Cable Bayesian Curls
2x12-15 1x15-20DS
13.5kg ×13
13.5kg × 12
7.5kg ×18 dropset
7.5kg ×15
This session was killer, not just because of the work done, but because of how it was done. Training with my wife and putting together a custom pull session for the both of us reminded me why I love this process. Going in, doing our own thing, pushing each other to the limit, and then having someone there who genuinely understands and rewards the effort put in.
Just hits different.
The structure of the session flowed really well. Kicked it all off bodyweight pull ups to set the tone, then moving into heavier horizontal pulls to load the mid back before finishing with higher tension and volume work. Everything has a purpose. No wasted sets, no shit, just work and intent behind the whole lot.
The pump was ridiculous lol (shout out to @CS Supps and his jurassic pump pre workout) and it is really starting to show now.
Leaner, drier, and the graininess is beginning to come through as fat loss continues. I am not far off finishing this cut now, but there are still a few weeks left to truly get what we are chasing. Hit another all time low this week at 80.2kg. Not exactly excited about pushing into the 70s, but it has to be done. It will only set up the cleanest and most productive run for growth possible.
Fat loss was a little slower this week despite much higher output, averaging over 20k steps daily. That was expected. It cannot keep screaming off forever and this is usually the stage where things start to slow. Energy is still good though, so the plan is to hold steady for another week before pulling any other levers such as lipolytics. Not looking to drive food any lower just yet.
Continue staying patient, executing, and trusting the process. Looking foward to this week hopefully back at full steam once again.
That is one gun back session legend. Hit every angle imaginable and then some
. Looking super trim and lean in all areas and as usual you arms are huge and defined 
. Fabulous also that your wife is so invested in all of this, it makes the process so much easier and twice as rewarding.Thanks for the super update brother. Can't wait to see the growth phase and what that brings.
Looking very nice and tight big broPowered by @R&Dpharma
Coached by @PopRox19
Gh +Reta by @shadow labs
Got the chance to train at an elite gym in the big city last night and link up with another Evo member, @LH5515, letting him steer the ship for the session.
Honestly, this brother is an absolute freak. What he looks like in person is wild. I’m over here trying to level up my photos, and his don’t even come close to doing him justice.
Pure animal.
The session itself was rock solid. Our training structures are very similar, but having someone push the the needle further than I can go solo, especially with the added sets was exactly what I needed.
The energy was different, in the best way.
It’s definitely lit a bigger fire under me. Exactly the spark I was missing.
Bodyweight continues to trend down and I’m still feeling great with minimal fatigue, even at this stage. The shift in direction with mitochondrial enhancement is clearly doing its thing. It’s genuinely been a game changer, particularly in tighter phases like this where things usually start to grind.
@R&Dpharma continues day in and day out to keep this transformation alive not only with the elite level compounds im using but with his personal added support daily.
Just want to send complete gratitude and appreciation King!
Potentially looking at leveraging some lipolytics in the next couple of weeks if needed, but no rush. Still chasing another 2–4kg of fat loss.
Hunger is starting to creep back in now. I’m averaging over 20k steps daily with a change at work, so sleep has officially become non-negotiable. Locking that in hard, because that’ll be the fastest switch for fatigue if I let it slide.
Stay tuned for the next episode
View attachment 178582
Yeah im super excited to see what we can achieve in the growth phase brother working extremely hard to set it up the best we canThat is one gun back session legend. Hit every angle imaginable and then some
Thanks for the super update brother. Can't wait to see the growth phase and what that brings.
Thanks King!! Should really start to see some detail come through soon. Got a good pump last night that give it all a little shine. Always love a solid pumpLooking very nice and tight big bro
looking solid brother
Thanks King, the Jurassic pump was definitely worth the wait brother haha
Looking insane mate and a killer workout. Serious pump on the cable curls
Damnnn son when the fuck did you get so shredded
The side tricep shot is exceptional sir, as refreshing as the elevated vernacular in which you type
Those cable curls pump just hits different lol thanks legend
Well its definitely nice to know that the cut is working when someone else can see itDamnnn son when the fuck did you get so shredded
The side tricep shot is exceptional sir, as refreshing as the elevated vernacular in which you type
Hahaha i have always been able to articulate my thoughts well, same as in the way you articulated the way i do so hahaha
Monday - Anterior
Powered by @R&Dpharma
CCoached by @PopRox19
Gh + Reta by @shadow labs
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×7
80kg ×11
Really felt these today, interesting to see if strength holds up or not over the next few weeks.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×15
Again with this too, really feeling the weight today
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×12
120kg ×12
Legs still felt strongish and was abke to hold the line
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×11
60kg ×17
60kg ×16
These held in well
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
80kg ×15
80kg ×15
These i just kept light and chased reps. Wasnt worth trying to push anything just yet. We back in the gym and dont wanna fuck that up straight away. Felt pretty good and allowed me to focus on a few other ques which was great.
Incline leg press
1×8-10, 1×10-12
180kg ×8
150kg ×11
Treading water very carefully here. Got them done and had a crack, give me a good indication of how a might be moving next week.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Back to the original working block now and getting things back on track where they should be. Feels good to be in familiar territory again and just focusing on execution and doing the work properly.
I can definitely feel the weight more at the moment. Not in a fatigue or run down sense, but in a pure strength sense. We have been dieting for a while now, bodyweight has come down, food is lower, and glycogen is not where it normally would be. Strength is still there, it just takes more intent to express it under the bar.
Realistically, the logbook cannot keep progressing forever in a cut. At this point the goal is more about holding strength rather than forcing progression. Maintaining numbers while bodyweight continues to drop is still a win, even if it does not look exciting on paper.
I will have a chat with the big man and see how we want to address this moving forward. Whether that is adjusting expectations, making some small programming changes, or planning the next phase so strength can be pushed again. The focus is staying smart, not forcing things, and setting myself up properly for what comes next.
Couple of recent dinners for you too lol.
Powered by @R&Dpharma
CCoached by @PopRox19
Gh + Reta by @shadow labs
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×7
80kg ×11
Really felt these today, interesting to see if strength holds up or not over the next few weeks.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×15
Again with this too, really feeling the weight today
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×12
120kg ×12
Legs still felt strongish and was abke to hold the line
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×11
60kg ×17
60kg ×16
These held in well
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
80kg ×15
80kg ×15
These i just kept light and chased reps. Wasnt worth trying to push anything just yet. We back in the gym and dont wanna fuck that up straight away. Felt pretty good and allowed me to focus on a few other ques which was great.
Incline leg press
1×8-10, 1×10-12
180kg ×8
150kg ×11
Treading water very carefully here. Got them done and had a crack, give me a good indication of how a might be moving next week.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Back to the original working block now and getting things back on track where they should be. Feels good to be in familiar territory again and just focusing on execution and doing the work properly.
I can definitely feel the weight more at the moment. Not in a fatigue or run down sense, but in a pure strength sense. We have been dieting for a while now, bodyweight has come down, food is lower, and glycogen is not where it normally would be. Strength is still there, it just takes more intent to express it under the bar.
Realistically, the logbook cannot keep progressing forever in a cut. At this point the goal is more about holding strength rather than forcing progression. Maintaining numbers while bodyweight continues to drop is still a win, even if it does not look exciting on paper.
I will have a chat with the big man and see how we want to address this moving forward. Whether that is adjusting expectations, making some small programming changes, or planning the next phase so strength can be pushed again. The focus is staying smart, not forcing things, and setting myself up properly for what comes next.
Couple of recent dinners for you too lol.
Pigsy
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Interested how how this supps goAlso been privileged enough to run @RGSX
Vital cycle support! Keen to see how this goes while i clean up the last of my blood work. Huge shoutout to the team
View attachment 181350
Me too brother! Currently run a shopping cart of supps so would be dynamite to be able to shrink it down
Outstanding update again. Great to see that your body is back to a good state after the recent drama's. Losing weight and getting leaner, whilst maintaining strength, is going to be the part of my journey that intrigues me the most since. Especially since I have never even attempted it.Monday - Anterior
Powered by @R&Dpharma
CCoached by @PopRox19
Gh + Reta by @shadow labs
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×7
80kg ×11
Really felt these today, interesting to see if strength holds up or not over the next few weeks.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×15
Again with this too, really feeling the weight today
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×12
120kg ×12
Legs still felt strongish and was abke to hold the line
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×11
60kg ×17
60kg ×16
These held in well
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
80kg ×15
80kg ×15
These i just kept light and chased reps. Wasnt worth trying to push anything just yet. We back in the gym and dont wanna fuck that up straight away. Felt pretty good and allowed me to focus on a few other ques which was great.
Incline leg press
1×8-10, 1×10-12
180kg ×8
150kg ×11
Treading water very carefully here. Got them done and had a crack, give me a good indication of how a might be moving next week.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Back to the original working block now and getting things back on track where they should be. Feels good to be in familiar territory again and just focusing on execution and doing the work properly.
I can definitely feel the weight more at the moment. Not in a fatigue or run down sense, but in a pure strength sense. We have been dieting for a while now, bodyweight has come down, food is lower, and glycogen is not where it normally would be. Strength is still there, it just takes more intent to express it under the bar.
Realistically, the logbook cannot keep progressing forever in a cut. At this point the goal is more about holding strength rather than forcing progression. Maintaining numbers while bodyweight continues to drop is still a win, even if it does not look exciting on paper.
I will have a chat with the big man and see how we want to address this moving forward. Whether that is adjusting expectations, making some small programming changes, or planning the next phase so strength can be pushed again. The focus is staying smart, not forcing things, and setting myself up properly for what comes next.
Couple of recent dinners for you too lol.View attachment 181346View attachment 181347
Two beautiful portions of food porn there brother
You are looking incredible sir, hard work is most certainly paying off!Well its definitely nice to know that the cut is working when someone else can see it
Hahaha i have always been able to articulate my thoughts well, same as in the way you articulated the way i do so hahaha
Push
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×12
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
110kg ×9
70kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
70kg ×10
50kg ×13
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12
7.5kg ×12
5kg ×12
Just chased these until i hit 12 for each
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
72kg ×12
72kg ×11
40kg ×17 - 20sec rest
40kg ×14
Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Clean execution all round again. Everything is moving how it should, but I will admit the strength drop over the last few sessions surprised me a little. Especially with macros moved back up to training day levels and carbs pushed back around the workout window. I expected a bit more output there.
Scale has bumped up slightly which is no stress. Extra carbs means glycogen and water pulling back into the muscle. That will level out. If anything it shows we are actually filling back out properly.
The pumps though have been unreal. Muscles feel full, round and pressing against the skin again. Whether that is the carbs doing their job or the @CS Supps Jurassic Pump taking things to another level, I am not complaining. The stuff hits different.
At the end of the day we are still executing. No panic, no emotional reactions. Just collecting data and adjusting where needed. We will see how the week unfolds and let the boss @PopRox19 work his magic at check in.
Head down. Stay consistent. Keep pushing.
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×12
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
110kg ×9
70kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
70kg ×10
50kg ×13
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12
7.5kg ×12
5kg ×12
Just chased these until i hit 12 for each
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
72kg ×12
72kg ×11
40kg ×17 - 20sec rest
40kg ×14
Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Clean execution all round again. Everything is moving how it should, but I will admit the strength drop over the last few sessions surprised me a little. Especially with macros moved back up to training day levels and carbs pushed back around the workout window. I expected a bit more output there.
Scale has bumped up slightly which is no stress. Extra carbs means glycogen and water pulling back into the muscle. That will level out. If anything it shows we are actually filling back out properly.
The pumps though have been unreal. Muscles feel full, round and pressing against the skin again. Whether that is the carbs doing their job or the @CS Supps Jurassic Pump taking things to another level, I am not complaining. The stuff hits different.
At the end of the day we are still executing. No panic, no emotional reactions. Just collecting data and adjusting where needed. We will see how the week unfolds and let the boss @PopRox19 work his magic at check in.
Head down. Stay consistent. Keep pushing.
A model of consistency as usual. One if the things I love about this log is the constant reminder of process and steady progress over pushing for quick fixes. Actually saved me this week with my own deadlift training. Instead of going for something that would have probably caused me issues, I stopped, had "marathon not a sprint" running through my mind and didn't push it any further. Your sage words do work brother, please keep sharing them legend
. Oh, still look like a fucking beast
Hahaha prized assest for at 80kg average punterThem arms
Whats your current macros at brother?
well 83 this morning lol..Training day macros
2330 cals
230 protein
225 carbs
50 fats
Non training
2165 cal
230 protein
185 carbs
50 fats
Haha thanks brother, your replies are always a very welcomed boost my brother and im glad the log can give something in return.A model of consistency as usual. One if the things I love about this log is the constant reminder of process and steady progress over pushing for quick fixes. Actually saved me this week with my own deadlift training. Instead of going for something that would have probably caused me issues, I stopped, had "marathon not a sprint" running through my mind and didn't push it any further. Your sage words do work brother, please keep sharing them legend
Oh, still look like a fucking beast
Mate its hard isnt it, the animal inside always wants to push everything to the limits but its in how we do that that allows us to continually to do so.
Tight very tight, going to explode coming out of this cutHahaha prized assest for at 80kg average punter
Training day macros
2330 cals
230 protein
225 carbs
50 fats
Non training
2165 cal
230 protein
185 carbs
50 fats
Fuck i hope so haha
Thanks King!
haha 177cm like 5'9 and a half. Not a tall fella.
Being able to shift to the right mindset at the right time has been one of the more difficult areas to navigate i must say but im getting better at it as time goes on lol.
Its the emotional attachment to a desired stage of progress that can interfere with what we should be looking at not what we wanting to be seeing.. having a coach really helps me remove this
LevButlerov
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Strength drop is normal i can happen week to week
@Allupfromhere where are your macros now?Im going to say your arms are INSANE size HUGE ripped and vascular! love the pump there, big biceps!
@Allupfromhere nice job, man. Your arms are looking fantastic. It's amazing how far you've come. You look extremely ripped.
Just amazing my man. I can remember your first log on here and compared to what you look at today, it's amazing how your transformation has come into shape. @Allupfromhere
The arms are looking incredible. @Allupfromhere the vascularity is looking insane and you're pumping it like you wouldn't believe!
@Allupfromhere Bros, this is impressive. Nice job on the upper body. The vascularity is looking on point and the biceps are on point too.
Great pic
Thanks heaps brother putting in the work for sure!.Strength drop is normal i can happen week to week
Im going to say your arms are INSANE size HUGE ripped and vascular! love the pump there, big biceps!
Training day macros
2330 cals
230 protein
225 carbs
50 fats
Non training
2165 cal
230 protein
185 carbs
50 fats
Nice update right here. The macros are looking good and I like how you cycle them between your training day and non-training day. @Allupfromhere
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clean but a bit low on protein carbs?
Im at the tail end of my cut brother, will push food when we shift direction and head into a growth phase
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I think your cut is perfect! you're doing well @Allupfromhere getting growth phase is going to be clean, fully clean Growth recompIm at the tail end of my cut brother, will push food when we shift direction and head into a growth phase
Not saying this applies to you as you are acknowledging it but: I think a lot of people don't understand that strength loss should probably be expected on a significant cut. It pretty much just comes down to a loss of cross-sectional area. This might not be much of an issue for bicep curls but any kind of compound exercise it likely will. I had some big intentional weight fluctuations over relatively short periods of time in the past. I can say this with absolute certainty: you add 20kg of fat to my current physique (spread how it naturally would) and I would be destroying my current lifts strength wise.
The above is particularly the case for more experienced lifters (and obviously naturals) who aren't still getting easy gains. And in the case of natties if they've got 5+ years of serious training then they are literally fighting for every ounce of muscle their genetics will allow as it is.
Nice push workout mate. Amr looking sick in that photo too!
Brother!!! So good to hear your back on the standard training block.Monday - Anterior
Powered by @R&Dpharma
CCoached by @PopRox19
Gh + Reta by @shadow labs
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×7
80kg ×11
Really felt these today, interesting to see if strength holds up or not over the next few weeks.
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×15
Again with this too, really feeling the weight today
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×12
120kg ×12
Legs still felt strongish and was abke to hold the line
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×11
60kg ×17
60kg ×16
These held in well
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
80kg ×15
80kg ×15
These i just kept light and chased reps. Wasnt worth trying to push anything just yet. We back in the gym and dont wanna fuck that up straight away. Felt pretty good and allowed me to focus on a few other ques which was great.
Incline leg press
1×8-10, 1×10-12
180kg ×8
150kg ×11
Treading water very carefully here. Got them done and had a crack, give me a good indication of how a might be moving next week.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Back to the original working block now and getting things back on track where they should be. Feels good to be in familiar territory again and just focusing on execution and doing the work properly.
I can definitely feel the weight more at the moment. Not in a fatigue or run down sense, but in a pure strength sense. We have been dieting for a while now, bodyweight has come down, food is lower, and glycogen is not where it normally would be. Strength is still there, it just takes more intent to express it under the bar.
Realistically, the logbook cannot keep progressing forever in a cut. At this point the goal is more about holding strength rather than forcing progression. Maintaining numbers while bodyweight continues to drop is still a win, even if it does not look exciting on paper.
I will have a chat with the big man and see how we want to address this moving forward. Whether that is adjusting expectations, making some small programming changes, or planning the next phase so strength can be pushed again. The focus is staying smart, not forcing things, and setting myself up properly for what comes next.
Couple of recent dinners for you too lol.View attachment 181346View attachment 181347
Your patience, dedication to recovery and discipline to not over do it will serve you well long term. Example and lessons for all us to learn and you should be commended
Love this season
great load and volume. Let’s go brother, be back soon but hold the fort on our 2026 goals while I’m away 
Meals look delicious
@Allupfromhere arms are looking jacked. Do you do forearm exercises or they just naturally grow with other movements
Still on some good cals bro! LovelyHahaha prized assest for at 80kg average punter
Training day macros
2330 cals
230 protein
225 carbs
50 fats
Non training
2165 cal
230 protein
185 carbs
50 fats
Love the consistency and dedication to the plan. Letttsss goooo
Yeah mate I think that’s a very fair take.
Strength loss on a significant cut shouldn’t shock anyone. If cross sectional area decreases, force production potential decreases. Add in lower glycogen, reduced leverage from bodyweight changes, and less total recovery capacity, and it makes sense that compounds will feel it first.
Your 20 kilo example is real too. Extra bodyweight, even if some is fat, improves leverages and stability. A heavier version of you will almost always move more weight. That’s just mechanics.
Where I think the balance comes in though is this:
While some strength loss can be expected, the goal during a cut should absolutely be to maintain as much strength and muscle mass as possible. That is the marker that the deficit is appropriate and tissue is being preserved.
For more experienced lifters, especially naturals with years under the bar, you are not building easily anymore. You are fighting for every ounce of muscle your genetics allow. In that context, holding most of your numbers steady while bodyweight drops is a big win.
So yes, a dip is normal.
But a sharp drop across the board is usually a sign something needs adjusting, whether that is calories, fatigue management, or programming.
Cutting is not about progressing the logbook at all costs. It is about retaining performance and muscle while stripping fat. If you can do that, the phase is doing exactly what it should.
Well pointed brother
Strength loss on a significant cut shouldn’t shock anyone. If cross sectional area decreases, force production potential decreases. Add in lower glycogen, reduced leverage from bodyweight changes, and less total recovery capacity, and it makes sense that compounds will feel it first.
Your 20 kilo example is real too. Extra bodyweight, even if some is fat, improves leverages and stability. A heavier version of you will almost always move more weight. That’s just mechanics.
Where I think the balance comes in though is this:
While some strength loss can be expected, the goal during a cut should absolutely be to maintain as much strength and muscle mass as possible. That is the marker that the deficit is appropriate and tissue is being preserved.
For more experienced lifters, especially naturals with years under the bar, you are not building easily anymore. You are fighting for every ounce of muscle your genetics allow. In that context, holding most of your numbers steady while bodyweight drops is a big win.
So yes, a dip is normal.
But a sharp drop across the board is usually a sign something needs adjusting, whether that is calories, fatigue management, or programming.
Cutting is not about progressing the logbook at all costs. It is about retaining performance and muscle while stripping fat. If you can do that, the phase is doing exactly what it should.
Well pointed brother
Yewww yewwww bigger and browner by the week
phenomenal progression lately bro, it’s really nice to see you and your log taking leaps and bounds, stacking the progression is and will always be the he name of the game! Gotta balance out the ink on those arms though haha
Just saw this as it wasn't quoted. Awesome response mate. Appreciate it!Yeah mate I think that’s a very fair take.
Strength loss on a significant cut shouldn’t shock anyone. If cross sectional area decreases, force production potential decreases. Add in lower glycogen, reduced leverage from bodyweight changes, and less total recovery capacity, and it makes sense that compounds will feel it first.
Your 20 kilo example is real too. Extra bodyweight, even if some is fat, improves leverages and stability. A heavier version of you will almost always move more weight. That’s just mechanics.
Where I think the balance comes in though is this:
While some strength loss can be expected, the goal during a cut should absolutely be to maintain as much strength and muscle mass as possible. That is the marker that the deficit is appropriate and tissue is being preserved.
For more experienced lifters, especially naturals with years under the bar, you are not building easily anymore. You are fighting for every ounce of muscle your genetics allow. In that context, holding most of your numbers steady while bodyweight drops is a big win.
So yes, a dip is normal.
But a sharp drop across the board is usually a sign something needs adjusting, whether that is calories, fatigue management, or programming.
Cutting is not about progressing the logbook at all costs. It is about retaining performance and muscle while stripping fat. If you can do that, the phase is doing exactly what it should.
Well pointed brother
Sorry brother just realised this myself lol
Hahaha brother i swear my mrs jabs me with mt2 when im sleepingYewww yewwww bigger and browner by the week
Gotta balance out the ink on those arms though haha
Nah summer time with my skin browns quicker then that peptide anyway hahaha.
Thanks bro, possibly looking to reverse in the next couple of weeks
I wanted the other arm done but now i want to look at potentially competing im gonna hold off lol.
Tuesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta @shadow labs
Health supplements from @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
70kg ×10
70kg ×9
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×10
70kg ×9
50kg ×13
Dropped back a little load here to clean these up that little bit more
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×8
80kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
30kg ×10
30kg ×9
20kg ×14
Full stretch nice control. Clear intention the whole set.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
54kg ×10
42kg ×14
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15
Getting a little noise in the elbow from these tonight.
.
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×11
13.5kg ×10
7.5kg ×9
Back into our normal working block and it feels good to say that.
Back is feeling strong again and strength has ticked up slightly too. Coach and I both think it’s just a case of regaining neural adaptivity after that scattered, forced reduction in training from the back injury. Sometimes it’s not that you’ve lost strength, it’s that your body just needs time to re-sync with heavier loading again. Feels like we’re right on track there.
Bodyweight is a little stubborn at the moment. We’re in discussions about whether it’s time to initiate a reverse, but for now we’re holding steady and letting the next two weeks play out without interference. No knee jerk adjustments. Just data.
Hunger is definitely ramping up. Diet fatigue is real at this stage. Even at 6 mg reta the food noise isn’t dropping much, which tells me we’ve been pushing for a while. That said, the primary goal of the reta is doing exactly what we want. Insulin sensitivity feels high, pumps are great, recovery is solid, and food is being partitioned efficiently rather than just spilling over.
Performance is holding better than it should this deep into a diet, which is a win in itself.
Coach actually sees this as a prime opportunity. If insulin sensitivity is strong and training performance is climbing again, this could be the perfect window to introduce calories in a controlled and strategic way. Tight execution, small increases, and capitalise on a potential recomposition phase rather than just blindly pushing scale weight. Grow where we can while staying relatively lean.
So for now it’s two weeks of precision. Train hard. Execute perfectly. Gather data. Then make the call.
Thought I’d throw a quick snap up for you all. Nothing crazy, just an honest look at where things are sitting this afternoon.
And a little drier shot fasted on the weekend on valentines day lol.
Two weeks to determine the next move. Let’s work.
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta @shadow labs
Health supplements from @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
70kg ×10
70kg ×9
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×10
70kg ×9
50kg ×13
Dropped back a little load here to clean these up that little bit more
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×8
80kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
30kg ×10
30kg ×9
20kg ×14
Full stretch nice control. Clear intention the whole set.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
54kg ×10
42kg ×14
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15
Getting a little noise in the elbow from these tonight.
.
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×11
13.5kg ×10
7.5kg ×9
Back into our normal working block and it feels good to say that.
Back is feeling strong again and strength has ticked up slightly too. Coach and I both think it’s just a case of regaining neural adaptivity after that scattered, forced reduction in training from the back injury. Sometimes it’s not that you’ve lost strength, it’s that your body just needs time to re-sync with heavier loading again. Feels like we’re right on track there.
Bodyweight is a little stubborn at the moment. We’re in discussions about whether it’s time to initiate a reverse, but for now we’re holding steady and letting the next two weeks play out without interference. No knee jerk adjustments. Just data.
Hunger is definitely ramping up. Diet fatigue is real at this stage. Even at 6 mg reta the food noise isn’t dropping much, which tells me we’ve been pushing for a while. That said, the primary goal of the reta is doing exactly what we want. Insulin sensitivity feels high, pumps are great, recovery is solid, and food is being partitioned efficiently rather than just spilling over.
Performance is holding better than it should this deep into a diet, which is a win in itself.
Coach actually sees this as a prime opportunity. If insulin sensitivity is strong and training performance is climbing again, this could be the perfect window to introduce calories in a controlled and strategic way. Tight execution, small increases, and capitalise on a potential recomposition phase rather than just blindly pushing scale weight. Grow where we can while staying relatively lean.
So for now it’s two weeks of precision. Train hard. Execute perfectly. Gather data. Then make the call.
Thought I’d throw a quick snap up for you all. Nothing crazy, just an honest look at where things are sitting this afternoon.
And a little drier shot fasted on the weekend on valentines day lol.
Two weeks to determine the next move. Let’s work.
Chocolate coated Adonis statueHahaha brother i swear my mrs jabs me with mt2 when im sleeping
Nah summer time with my skin browns quicker then that peptide anyway hahaha.
Thanks bro, possibly looking to reverse in the next couple of weeks
I wanted the other arm done but now i want to look at potentially competing im gonna hold off lol.
Yeah bro you’ll fill up so nice on reverse, big poprox will have on point regardless, your in amazing hands!
Only joking, I’d hold of on tattoos until you’ve done a few shows and even know if you want to continue to compete after that - regardless of what people say they most certainly detract from a physique onstage an if it was neck and neck, you know the clean skin is going to take the win. Obviously small tattoos or on wrist, forearms, shins ectzz aren’t going to make a big difference but when we are taking about whole limbs, losing lines and skin texture I think it’s not wise.
Big love bro, good to see you flourish!
Have a go on the abs though
and that beautiful tricep insertion that nearly inserts into the other side of the elbow 
Killing it bruz
Been a long ass cut ,Getting close to 6 months, impressive your still smashing it out. Payed off big time
The progress you’ve made has been awesome to watch brother and im here for it!!!
Absolute weapon!!! I could learn a thing or two from you with regards to your log updates always love the detail, feel like im right there with ya
Nice update mate. What are your calories / macros at the moment? You've done an awesome job sticking to the script given the time in deficit!
Workout looks great. Yours are always layed out well in terms of exercises and volume.
The side tricep pic is awesome mate!
I find that fascinating that at 6mg of Ret you are getting food noise. It is not overly surprising as I am starting to get the same thing on 3mg and was quietly wondering if this was right. I will consider pushing it to 4mg based on this new information. Thanks.
Great that the back is now working as it should.
Still look super cut, lean and defined brother. Going to be fun watching the next stage and getting the in-depth assessment you will provide as usual
I find that fascinating that at 6mg of Ret you are getting food noise. It is not overly surprising as I am starting to get the same thing on 3mg and was quietly wondering if this was right. I will consider pushing it to 4mg based on this new information. Thanks.
Great that the back is now working as it should.
Still look super cut, lean and defined brother. Going to be fun watching the next stage and getting the in-depth assessment you will provide as usual
Hahahaha broChocolate coated Adonis statue
Yeah bro you’ll fill up so nice on reverse, big poprox will have on point regardless, your in amazing hands!
Obviously small tattoos or on wrist, forearms, shins ectzz aren’t going to make a big difference but when we are taking about whole limbs, losing lines and skin texture I think it’s not wise.
Big love bro, good to see you flourish!
Yeah i even notice the difference of hows each arm looks on my rear double. Is what it is though now haha
Yeah i suprised myself at that time of day too hahaha, those triceps are my only claim to fame lol but we're gonna change that this yearHave a go on the abs though
Killing it bruz
Thanks for everything brother, week in and week out your support keeps everything moving foward
There’s a little more going on than a tricep brotherYeah i suprised myself at that time of day too hahaha, those triceps are my only claim to fame lol but we're gonna change that this year
Thanks for everything brother, week in and week out your support keeps everything moving foward
What a log brother, you are truly an inspiration.... DO NOT CHANGE apart from getting bigger, leaner and stronger. Definetly going to be paying attention and picking up when information I can from you/your log.
Fuck not wrong brother
Definitely wasnt as effective prior to bringing in @PopRox19 but we are moving now and have worked on setting up a productive year ahead.
Love hearing that brother, always trying to srt it out so people can feel apart of the journey also.. looking forward to this years progress.The progress you’ve made has been awesome to watch brother and im here for it!!!
Absolute weapon!!! I could learn a thing or two from you with regards to your log updates always love the detail, feel like im right there with ya
Should have called this log - Road to size Jimmy.
Me too brother, will be a good one for the both of usLove hearing that brother, always trying to srt it out so people can feel apart of the journey also.. looking forward to this years progress.
Should have called this log - Road to size Jimmy.
*I surpassed Jimmy
Yeah becoming a pretty tough slog now brother hahaha. But its all gonna be worth while. Thank you brother!
Training day macros
2330 cals
230 protein
225 carbs
50 fats
Non training
2165 cal
230 protein
185 carbs
50 fats
Hey mate, hope you don't mind me clogging up your log but I was thinking a bit more about this last night. Figured it might be a good follow on from what we discussed so far.
Obviously agree with everything you said re trying to dial in the weight loss to minimise strength (and hence muscle) loss. Do you think it's possible to lose a reasonable amount of strength (say as reflected by numbers on a compound lift like bench) due to the factors you mentioned (cross sectional area / force production decreases, lower glycogen, reduced leverage from bodyweight changes, and less total recovery capacity) but still achieve the same stimulus on the muscle and therefore not actually lose a significant amount of muscle?
Hopefully can bring something exciting when the direction shift brother haha.I find that fascinating that at 6mg of Ret you are getting food noise. It is not overly surprising as I am starting to get the same thing on 3mg and was quietly wondering if this was right. I will consider pushing it to 4mg based on this new information. Thanks.
Great that the back is now working as it should.
Still look super cut, lean and defined brother. Going to be fun watching the next stage and getting the in-depth assessment you will provide as usual
Yeah the reta i havent had much appetite suppression for some time however fasting bg is in the low 4s now and can definitely it. Going semi hypo on the reg currently
Yeah mate not clogging anything up at all, this is the good stuff to talk about
Short answer… yes, absolutely.
It’s very possible to see a noticeable drop in numbers on something like bench press during a cut and still maintain the actual muscular stimulus and therefore most of your muscle mass.
A few key things are happening at once during a deficit:
First, cross sectional area does matter. If you lose some overall mass, including a bit of glycogen and intracellular water, the muscle is literally smaller and has slightly less mechanical advantage. That alone can reduce force output even if contractile tissue has not meaningfully changed.
Second, glycogen. A depleted muscle does not perform the same as a fully topped up one. Lower glycogen means less fuel for repeated high output contractions and less “fullness,” which can impact both leverage and neural drive. That can easily shave kilos off a compound lift without representing true tissue loss.
Third, bodyweight and leverages. On movements like bench, even a small drop in bodyweight can change your setup and stability. Less mass on the torso can mean less natural support and a different bar path feel. That alone can influence top end strength.
And then there is recovery capacity. In a deficit, especially a prolonged one, your ability to recover between sessions is reduced. So performance can trend down even if the muscle is still there, simply because you are not as fresh.
Now the important part.
Muscle retention is more about maintaining sufficient mechanical tension and proximity to failure than it is about maintaining absolute load. If you are still training hard, keeping sets close to failure, maintaining good execution, and preserving as much load as reasonably possible, you can absolutely maintain muscle even if your top single or working sets drop a bit.
The goal in a cut is not to set PRs. The goal is to preserve as much strength as possible as a proxy for preserving muscle. A small to moderate strength drop, especially on compound lifts, is expected. A sharp and rapid drop across multiple movements is more concerning.
So yes, you can lose some strength due to systemic and energetic factors while still delivering an adequate hypertrophic stimulus and holding onto most of your lean tissue.
That is why smart programming during a cut focuses on:
Keeping intensity reasonably high
Keeping effort high
Managing fatigue
Not chasing volume for the sake of it.
If those boxes are ticked, a slight dip in numbers does not automatically mean muscle loss.
Really good question mate. This is the kind of nuance a lot of people miss when they panic the second their bench drops five kilos in a deficit.
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you look amazing
@Allupfromhere really shredded and big, love the arm size! and leg size, abs coming in tight.on the retatrutide food noise, how about adding light dose of tirzepatide?
Was considering super low dose cagrilintide but will see after this week if the cut continues or we start to reverse. I dont eant to crush the hunger if we start to introduce cals.you look amazing
on the retatrutide food noise, how about adding light dose of tirzepatide?
Thanks brother always enjoy the kind words
Thank you for the kinds word king
Apreciate the support, we all pick up informations from eachother and its what gives the community growth. So keen to see how your journey continues and supporting ypu the whole way also maye
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