Veteran Log 2026 Building and Growth Bodybuilding Log

[LevButlerov]

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.

Thanks brother always enjoy the kind words

Cagrilintide i was going to suggest it as well but not sure access to it there @Allupfromhere

 

[Yuri]

Hahahaha bro

Yeah i even notice the difference of hows each arm looks on my rear double. Is what it is though now haha

Yeah bro my whole body looks like a washed out rainbow can’t see much like when I was clean skinned that’s for sure

 

[waggat]

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.

Thanks so much for this absolutely awesome response mate! Man you are certainly able to articulate things well!

Everything you've said makes sense based on my thoughts and experiences but I guess I wasn't thinking about it as well as what you've laid out. Also, my original question was nothing to do with your comments on strength loss. It's something I'd been thinking about a bit and your comment presented a good opportunity for a discussion.

 

[Allupfromhere]

Thanks so much for this absolutely awesome response mate! Man you are certainly able to articulate things well!

Everything you've said makes sense based on my thoughts and experiences but I guess I wasn't thinking about it as well as what you've laid out. Also, my original question was nothing to do with your comments on strength loss. It's something I'd been thinking about a bit and your comment presented a good opportunity for a discussion.

Sorry brother i must be misunderstanding, i though you were asking can enough stimulus still be created even with a loss in strength?

Or am i wide of the mark here?

 

[waggat]

Sorry brother i must be misunderstanding, i though you were asking can enough stimulus still be created even with a loss in strength?

Or am i wide of the mark here?

Nah you got it mate. Was just referring back to why I made the original comment regarding strength loss. This one:

I think a lot of people don't understand that strength loss should probably be expected on a significant cut.

Wasn't directed at anything in your post I was responding too (ie not directed at you personally). It had just been on my mind and I saw you mention strength loss so made that comment.

 

[Allupfromhere]

Nah you got it mate. Was just referring back to why I made the original comment regarding strength loss. This one:

I think a lot of people don't understand that strength loss should probably be expected on a significant cut.

Wasn't directed at anything in your post I was responding too (ie not directed at you personally). It had just been on my mind and I saw you mention strength loss so made that comment.

Ahhh yes gotcha haha nah brother thats all good i didnt take it that way at all

Im also glad you brought the though to the table as i feel these discussions should happen much more often.

 

[RGSX]

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.
View attachment 184743
View attachment 184744

Unreal update brother! Absolutely killing it

 

[willipede]

Couldn't agree more with that statement of yours @Allupfromhere.

In my personal experience, as well as coaching others thats bang on.

Strength loss ≠ muscle loss

You'll find once you return to optimal EA (energy availability) it all starts coming back

That is unless your doing things really wrong, cutting way too hard & going into REDs.

There can be other signs as well, poor energy, lowered libido and mood etc.

 

[Allupfromhere]

Unreal update brother! Absolutely killing it

Thank you brother and thanks for making sure im not dying haha

 

[Allupfromhere]

Couldn't agree more with that statement of yours @Allupfromhere.

In my personal experience, as well as coaching others thats bang on.

Strength loss ≠ muscle loss

You'll find once you return to optimal EA (energy availability) it all starts coming back

That is unless your doing things really wrong, cutting way too hard & going into REDs.

There can be other signs as well, poor energy, lowered libido and mood etc.

For sure bro i thinking basing any situation diagnostics we need to look at as many metrics as we have available to best gauge accuracy for any possible correction that are needed.

 

[Allupfromhere]

Push

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health supplements by @RGSX

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×14

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 ×14

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##

Big day on the feet with steps pushing past 20k, so by the time I got in to train it was definitely on the later side. Sleep will probably take a small hit, but with a rest day coming up it felt worth getting in and doing what I could rather than skipping it.
Nothing crazy, just focused on getting the work done and keeping quality high without trying to be a hero. Some days are just about ticking the box and moving forward.
Keen to see this week’s check in photos, especially after a fresh shave. The scale has slowed right down which is pretty normal at this stage, so I am more interested in how things are looking visually. Sometimes you see changes there even when the numbers barely move.
We will see what the check in shows and make a call from there. Just staying consistent and letting it play out.

Post pump photo with some courtesy professional light edit from the wife

 

[Kopite67]

Push

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health supplements by @RGSX

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×14

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 ×14

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##

Big day on the feet with steps pushing past 20k, so by the time I got in to train it was definitely on the later side. Sleep will probably take a small hit, but with a rest day coming up it felt worth getting in and doing what I could rather than skipping it.
Nothing crazy, just focused on getting the work done and keeping quality high without trying to be a hero. Some days are just about ticking the box and moving forward.
Keen to see this week’s check in photos, especially after a fresh shave. The scale has slowed right down which is pretty normal at this stage, so I am more interested in how things are looking visually. Sometimes you see changes there even when the numbers barely move.
We will see what the check in shows and make a call from there. Just staying consistent and letting it play out.

Post pump photo with some courtesy professional light edit from the wife
View attachment 185487

Well, you look fucking amazing you beast

 

[LH5515]

Push

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health supplements by @RGSX

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×14

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 ×14

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##

Big day on the feet with steps pushing past 20k, so by the time I got in to train it was definitely on the later side. Sleep will probably take a small hit, but with a rest day coming up it felt worth getting in and doing what I could rather than skipping it.
Nothing crazy, just focused on getting the work done and keeping quality high without trying to be a hero. Some days are just about ticking the box and moving forward.
Keen to see this week’s check in photos, especially after a fresh shave. The scale has slowed right down which is pretty normal at this stage, so I am more interested in how things are looking visually. Sometimes you see changes there even when the numbers barely move.
We will see what the check in shows and make a call from there. Just staying consistent and letting it play out.

Post pump photo with some courtesy professional light edit from the wife
View attachment 185487

Absolute weapon

Looking incredible brother. Consistency is key.

Love the detail in your training summary. Some big loads and good volume.

You've defiantly entered beast mode for sure

 

[LevButlerov]

Push

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health supplements by @RGSX

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×14

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 ×14

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##

Big day on the feet with steps pushing past 20k, so by the time I got in to train it was definitely on the later side. Sleep will probably take a small hit, but with a rest day coming up it felt worth getting in and doing what I could rather than skipping it.
Nothing crazy, just focused on getting the work done and keeping quality high without trying to be a hero. Some days are just about ticking the box and moving forward.
Keen to see this week’s check in photos, especially after a fresh shave. The scale has slowed right down which is pretty normal at this stage, so I am more interested in how things are looking visually. Sometimes you see changes there even when the numbers barely move.
We will see what the check in shows and make a call from there. Just staying consistent and letting it play out.

Post pump photo with some courtesy professional light edit from the wife
View attachment 185487

100kgs on the smith bench wow! nice @Allupfromhere and love the dips after
your arms look amazing thick and big, HUGE bis!
20k is a huge amount of cardio wow!

 

[ballin2504]

Push

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health supplements by @RGSX

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×14

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 ×14

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##

Big day on the feet with steps pushing past 20k, so by the time I got in to train it was definitely on the later side. Sleep will probably take a small hit, but with a rest day coming up it felt worth getting in and doing what I could rather than skipping it.
Nothing crazy, just focused on getting the work done and keeping quality high without trying to be a hero. Some days are just about ticking the box and moving forward.
Keen to see this week’s check in photos, especially after a fresh shave. The scale has slowed right down which is pretty normal at this stage, so I am more interested in how things are looking visually. Sometimes you see changes there even when the numbers barely move.
We will see what the check in shows and make a call from there. Just staying consistent and letting it play out.

Post pump photo with some courtesy professional light edit from the wife
View attachment 185487

@Allupfromhere damn man over 20k steps is getting it in. That bicep is looking massive also

 

[stevesmi]

Push

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health supplements by @RGSX

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×14

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 ×14

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##

Big day on the feet with steps pushing past 20k, so by the time I got in to train it was definitely on the later side. Sleep will probably take a small hit, but with a rest day coming up it felt worth getting in and doing what I could rather than skipping it.
Nothing crazy, just focused on getting the work done and keeping quality high without trying to be a hero. Some days are just about ticking the box and moving forward.
Keen to see this week’s check in photos, especially after a fresh shave. The scale has slowed right down which is pretty normal at this stage, so I am more interested in how things are looking visually. Sometimes you see changes there even when the numbers barely move.
We will see what the check in shows and make a call from there. Just staying consistent and letting it play out.

Post pump photo with some courtesy professional light edit from the wife
View attachment 185487

@Allupfromhere you made amazing progress from day one. If you take a look at your picture before and after, it's so different. Great job!

 

[Ulter]

Push

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health supplements by @RGSX

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×14

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 ×14

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##

Big day on the feet with steps pushing past 20k, so by the time I got in to train it was definitely on the later side. Sleep will probably take a small hit, but with a rest day coming up it felt worth getting in and doing what I could rather than skipping it.
Nothing crazy, just focused on getting the work done and keeping quality high without trying to be a hero. Some days are just about ticking the box and moving forward.
Keen to see this week’s check in photos, especially after a fresh shave. The scale has slowed right down which is pretty normal at this stage, so I am more interested in how things are looking visually. Sometimes you see changes there even when the numbers barely move.
We will see what the check in shows and make a call from there. Just staying consistent and letting it play out.

Post pump photo with some courtesy professional light edit from the wife
View attachment 185487

you look amazing in these pictures. Amazing physique, truly the muscles are looking ripped. @Allupfromhere

 

[waggat]

Push

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health supplements by @RGSX

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×14

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 ×14

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##

Big day on the feet with steps pushing past 20k, so by the time I got in to train it was definitely on the later side. Sleep will probably take a small hit, but with a rest day coming up it felt worth getting in and doing what I could rather than skipping it.
Nothing crazy, just focused on getting the work done and keeping quality high without trying to be a hero. Some days are just about ticking the box and moving forward.
Keen to see this week’s check in photos, especially after a fresh shave. The scale has slowed right down which is pretty normal at this stage, so I am more interested in how things are looking visually. Sometimes you see changes there even when the numbers barely move.
We will see what the check in shows and make a call from there. Just staying consistent and letting it play out.

Post pump photo with some courtesy professional light edit from the wife
View attachment 185487

Nice workout as usual mate. Good work getting that done after a big day at work.

That photo is crazy hey. Look at the shape in your chest/shoulder/back and then in your arm. Looks sick hey!

 

[Mobster]

Push

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health supplements by @RGSX

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×14

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 ×14

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##

Big day on the feet with steps pushing past 20k, so by the time I got in to train it was definitely on the later side. Sleep will probably take a small hit, but with a rest day coming up it felt worth getting in and doing what I could rather than skipping it.
Nothing crazy, just focused on getting the work done and keeping quality high without trying to be a hero. Some days are just about ticking the box and moving forward.
Keen to see this week’s check in photos, especially after a fresh shave. The scale has slowed right down which is pretty normal at this stage, so I am more interested in how things are looking visually. Sometimes you see changes there even when the numbers barely move.
We will see what the check in shows and make a call from there. Just staying consistent and letting it play out.

Post pump photo with some courtesy professional light edit from the wife
View attachment 185487

Too much overall volume for most members

 

[2Thick]

Push

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health supplements by @RGSX

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×14

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 ×14

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##

Big day on the feet with steps pushing past 20k, so by the time I got in to train it was definitely on the later side. Sleep will probably take a small hit, but with a rest day coming up it felt worth getting in and doing what I could rather than skipping it.
Nothing crazy, just focused on getting the work done and keeping quality high without trying to be a hero. Some days are just about ticking the box and moving forward.
Keen to see this week’s check in photos, especially after a fresh shave. The scale has slowed right down which is pretty normal at this stage, so I am more interested in how things are looking visually. Sometimes you see changes there even when the numbers barely move.
We will see what the check in shows and make a call from there. Just staying consistent and letting it play out.

Post pump photo with some courtesy professional light edit from the wife
View attachment 185487

The physique looks outstanding. You're looking buff and ripped. Keep up the good work. @Allupfromhere

 

[ceo]

Push

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health supplements by @RGSX

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×14

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 ×14

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##

Big day on the feet with steps pushing past 20k, so by the time I got in to train it was definitely on the later side. Sleep will probably take a small hit, but with a rest day coming up it felt worth getting in and doing what I could rather than skipping it.
Nothing crazy, just focused on getting the work done and keeping quality high without trying to be a hero. Some days are just about ticking the box and moving forward.
Keen to see this week’s check in photos, especially after a fresh shave. The scale has slowed right down which is pretty normal at this stage, so I am more interested in how things are looking visually. Sometimes you see changes there even when the numbers barely move.
We will see what the check in shows and make a call from there. Just staying consistent and letting it play out.

Post pump photo with some courtesy professional light edit from the wife
View attachment 185487

@Allupfromhere Bros, you looking really good. The biceps are looking huge. You sure you don't have any BBC genetics?

 

[ROIDDERS]

Push

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health supplements by @RGSX

Training

Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
100kg ×9
70kg ×14

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 ×14

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##

Big day on the feet with steps pushing past 20k, so by the time I got in to train it was definitely on the later side. Sleep will probably take a small hit, but with a rest day coming up it felt worth getting in and doing what I could rather than skipping it.
Nothing crazy, just focused on getting the work done and keeping quality high without trying to be a hero. Some days are just about ticking the box and moving forward.
Keen to see this week’s check in photos, especially after a fresh shave. The scale has slowed right down which is pretty normal at this stage, so I am more interested in how things are looking visually. Sometimes you see changes there even when the numbers barely move.
We will see what the check in shows and make a call from there. Just staying consistent and letting it play out.

Post pump photo with some courtesy professional light edit from the wife
View attachment 185487

no doubt you are a beast. the biceps are looking HUGE! the vascularity is even insane on the front end @Allupfromhere

 

[willipede]

Hahahaha i feel the same way about the hair , ive got my check in tomorrow so had a shave and think i lost another 2% bodyfat

 

[Pigsy]

Love the volume of your workouts. What made me grow the most.

 

[Trenhead3cc]

You have made incredible progress since day 1 bro! Looking incredible!

 

[Allupfromhere]

Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
110kg ×11
80kg ×13

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
22.5kg ×10
15kg ×13

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
50kg ×15- 20 sec rest
50kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
120kg ×10
80kg ×13
Staying conservative on these still.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
220kg ×8
180kg ×12
Same with these as i dont want to over do anything now.


Absolute carnage of a week at work. Steps over 20k every day, long hours, travel on top. By Thursday the fatigue had set in so hard I could barely drive home.

This session was meant to be Friday, but there was no point forcing it and I want to explain why.
This was not about being slack or skipping a session. It was not even a case of just getting in there and doing what I could.

I am a big believer in showing up and giving whatever one hundred percent looks like on that day.

However, there is a difference between pushing through discomfort and digging a hole you will struggle to climb out of.

If going in is going to set you back more than it moves you forward, then that mentality starts working against you.

I would have gone in completely wrecked, trained late, then been up early the next day. That means poor sleep simply from lack of time, compounding fatigue, and likely another subpar session the following day. That is not toughness.

That is poor decision making.

So instead, I doubled up the rest days. I slept in,
recharged properly, and came back for a solid session the following afternoon. Energy was better, performance was better, and it did not disrupt sleep that night either.
And it worked.

Moving forward, I am going to shift my split so both rest days fall during the working week. I genuinely think this will help manage fatigue in a constructive way without changing the work that needs to be done.

Train hard when you can express it properly. Recover hard when your body asks for it. That balance is what keeps progress moving forward.

 

[LH5515]

Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
110kg ×11
80kg ×13

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
22.5kg ×10
15kg ×13

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
50kg ×15- 20 sec rest
50kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
120kg ×10
80kg ×13
Staying conservative on these still.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
220kg ×8
180kg ×12
Same with these as i dont want to over do anything now.


Absolute carnage of a week at work. Steps over 20k every day, long hours, travel on top. By Thursday the fatigue had set in so hard I could barely drive home.

This session was meant to be Friday, but there was no point forcing it and I want to explain why.
This was not about being slack or skipping a session. It was not even a case of just getting in there and doing what I could.

I am a big believer in showing up and giving whatever one hundred percent looks like on that day.

However, there is a difference between pushing through discomfort and digging a hole you will struggle to climb out of.

If going in is going to set you back more than it moves you forward, then that mentality starts working against you.

I would have gone in completely wrecked, trained late, then been up early the next day. That means poor sleep simply from lack of time, compounding fatigue, and likely another subpar session the following day. That is not toughness.

That is poor decision making.

So instead, I doubled up the rest days. I slept in,
recharged properly, and came back for a solid session the following afternoon. Energy was better, performance was better, and it did not disrupt sleep that night either.
And it worked.

Moving forward, I am going to shift my split so both rest days fall during the working week. I genuinely think this will help manage fatigue in a constructive way without changing the work that needs to be done.

Train hard when you can express it properly. Recover hard when your body asks for it. That balance is what keeps progress moving forward.

View attachment 187567

My man! Massive update brother

I genuinely admire the respect you have for your body and acknowledging when rest and recovery is needed vs when you are ok to push through… there is often a fine line between the two which is not always easy to see

120 x 10 RDLs is solid. Tempo . Ever try a longer pause in the fully stretched position? Even better, deficit whereas you can get lower than feet level.. both of which are little tools that can help can some more out of the conventional method

How’s the back holding up after that one??

Legs look insane bro. Nice pump. Vascular. Progression evident. Keep it up brother

2026 is ours

 

[Allupfromhere]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health supplements by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×10
115kg ×8

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
17.5kg ×12
12.25kg ×15
12.25kg ×14#failed


Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Had check in with coach this morning and we’ve officially called it.

Yes, technically we could push a little leaner. But right now that would be chasing numbers, not results. It would not meaningfully improve the next growth phase and it would likely start costing us performance.

Here’s why the call makes sense:

Insulin sensitivity is in a very strong place. Nutrients are being partitioned well and we are handling carbohydrates efficiently. That is exactly where you want to be before pushing calories.

Systemic fatigue has accumulated. This is the kind that builds quietly over time during a prolonged deficit. Recovery capacity is clearly dipping.

Hunger is through the roof and it is now interfering with sleep. Once sleep starts taking a hit, recovery, hormonal environment, and training output all begin to suffer.

The logbook is stable, but we are close to that tipping point where performance begins to slide. Waiting until lifts are actively regressing would be reactive. This move is proactive.

So instead of squeezing out the last bit of leanness and compromising output, we reverse strategically.

Carbohydrates will come back in with intent. The goal is to restore recovery, drive performance, and capitalize on the high insulin sensitivity we have built. This is where recomposition can happen if we execute properly.

Very happy with this decision. Now the key is precision. We do not rush it. We do not overshoot it. We scale it intelligently and let performance lead the way.

If we play this phase correctly, this is where the magic really happens.

I just want to take a moment to genuinely appreciate @PopRox19 . It takes experience and patience to know when to pull the trigger and when to hold steady. There is no ego in this decision, no chasing extremes, just long term thinking and performance driven planning. Having someone who looks at the bigger picture, protects the process, and makes calls based on data instead of emotion is something I do not take lightly.
Grateful for the guidance and the trust in this next phase.

And a big shout out to my sponsors as well. Your support through this entire dieting phase has not gone unnoticed. From keeping performance steady, recovery supported, and daily output high, you have played a part in helping me show up consistently even as fatigue crept in. I take pride in representing brands that align with performance, health, and long term progression. Excited to carry that into this growth phase and make you proud.
Let’s build.

Exciting times ahead.

 

[LH5515]

Bro looking lean and mean great check in photos bro. Should be very proud of this transformation

Awesome detail in your logo and justification for the decision to push out and start recovery / build. Nevertheless in an ideal starting position

Can’t wait to watch the beast grow

 

[Kopite67]

Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
110kg ×11
80kg ×13

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
22.5kg ×10
15kg ×13

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
50kg ×15- 20 sec rest
50kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
120kg ×10
80kg ×13
Staying conservative on these still.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
220kg ×8
180kg ×12
Same with these as i dont want to over do anything now.


Absolute carnage of a week at work. Steps over 20k every day, long hours, travel on top. By Thursday the fatigue had set in so hard I could barely drive home.

This session was meant to be Friday, but there was no point forcing it and I want to explain why.
This was not about being slack or skipping a session. It was not even a case of just getting in there and doing what I could.

I am a big believer in showing up and giving whatever one hundred percent looks like on that day.

However, there is a difference between pushing through discomfort and digging a hole you will struggle to climb out of.

If going in is going to set you back more than it moves you forward, then that mentality starts working against you.

I would have gone in completely wrecked, trained late, then been up early the next day. That means poor sleep simply from lack of time, compounding fatigue, and likely another subpar session the following day. That is not toughness.

That is poor decision making.

So instead, I doubled up the rest days. I slept in,
recharged properly, and came back for a solid session the following afternoon. Energy was better, performance was better, and it did not disrupt sleep that night either.
And it worked.

Moving forward, I am going to shift my split so both rest days fall during the working week. I genuinely think this will help manage fatigue in a constructive way without changing the work that needs to be done.

Train hard when you can express it properly. Recover hard when your body asks for it. That balance is what keeps progress moving forward.

View attachment 187567

Totally get this legend. I have played with training both days, no days and one on the weekend and found if I have a single day of Saturday and mid week I cope better with work/ life.
Still looking fantastic, what phase are you going to move into next?

 

[Freki]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health supplements by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×10
115kg ×8

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
17.5kg ×12
12.25kg ×15
12.25kg ×14#failed


Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Had check in with coach this morning and we’ve officially called it.

Yes, technically we could push a little leaner. But right now that would be chasing numbers, not results. It would not meaningfully improve the next growth phase and it would likely start costing us performance.

Here’s why the call makes sense:

Insulin sensitivity is in a very strong place. Nutrients are being partitioned well and we are handling carbohydrates efficiently. That is exactly where you want to be before pushing calories.

Systemic fatigue has accumulated. This is the kind that builds quietly over time during a prolonged deficit. Recovery capacity is clearly dipping.

Hunger is through the roof and it is now interfering with sleep. Once sleep starts taking a hit, recovery, hormonal environment, and training output all begin to suffer.

The logbook is stable, but we are close to that tipping point where performance begins to slide. Waiting until lifts are actively regressing would be reactive. This move is proactive.

So instead of squeezing out the last bit of leanness and compromising output, we reverse strategically.

Carbohydrates will come back in with intent. The goal is to restore recovery, drive performance, and capitalize on the high insulin sensitivity we have built. This is where recomposition can happen if we execute properly.

Very happy with this decision. Now the key is precision. We do not rush it. We do not overshoot it. We scale it intelligently and let performance lead the way.

If we play this phase correctly, this is where the magic really happens.

I just want to take a moment to genuinely appreciate @PopRox19 . It takes experience and patience to know when to pull the trigger and when to hold steady. There is no ego in this decision, no chasing extremes, just long term thinking and performance driven planning. Having someone who looks at the bigger picture, protects the process, and makes calls based on data instead of emotion is something I do not take lightly.
Grateful for the guidance and the trust in this next phase.

And a big shout out to my sponsors as well. Your support through this entire dieting phase has not gone unnoticed. From keeping performance steady, recovery supported, and daily output high, you have played a part in helping me show up consistently even as fatigue crept in. I take pride in representing brands that align with performance, health, and long term progression. Excited to carry that into this growth phase and make you proud.
Let’s build.

Exciting times ahead.

And the next stage begins,. A few extra calories and your going to explode. You did well bro , very lean.

 

[LevButlerov]

Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
110kg ×11
80kg ×13

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×9
68kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
22.5kg ×10
15kg ×13

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
80kg ×9
50kg ×15- 20 sec rest
50kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
120kg ×10
80kg ×13
Staying conservative on these still.

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
220kg ×8
180kg ×12
Same with these as i dont want to over do anything now.


Absolute carnage of a week at work. Steps over 20k every day, long hours, travel on top. By Thursday the fatigue had set in so hard I could barely drive home.

This session was meant to be Friday, but there was no point forcing it and I want to explain why.
This was not about being slack or skipping a session. It was not even a case of just getting in there and doing what I could.

I am a big believer in showing up and giving whatever one hundred percent looks like on that day.

However, there is a difference between pushing through discomfort and digging a hole you will struggle to climb out of.

If going in is going to set you back more than it moves you forward, then that mentality starts working against you.

I would have gone in completely wrecked, trained late, then been up early the next day. That means poor sleep simply from lack of time, compounding fatigue, and likely another subpar session the following day. That is not toughness.

That is poor decision making.

So instead, I doubled up the rest days. I slept in,
recharged properly, and came back for a solid session the following afternoon. Energy was better, performance was better, and it did not disrupt sleep that night either.
And it worked.

Moving forward, I am going to shift my split so both rest days fall during the working week. I genuinely think this will help manage fatigue in a constructive way without changing the work that needs to be done.

Train hard when you can express it properly. Recover hard when your body asks for it. That balance is what keeps progress moving forward.

View attachment 187567

Sleeping in is smart and really overtraining is a REAL thing! I've seen so many clients do it @Allupfromhere
love your legs super pumped and vascular quads and nice forearms!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @R.AP
@waggat @Coolguy @Trenhead3cc @codezz @Yuri

 

[waggat]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health supplements by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×10
115kg ×8

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
17.5kg ×12
12.25kg ×15
12.25kg ×14#failed


Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Had check in with coach this morning and we’ve officially called it.

Yes, technically we could push a little leaner. But right now that would be chasing numbers, not results. It would not meaningfully improve the next growth phase and it would likely start costing us performance.

Here’s why the call makes sense:

Insulin sensitivity is in a very strong place. Nutrients are being partitioned well and we are handling carbohydrates efficiently. That is exactly where you want to be before pushing calories.

Systemic fatigue has accumulated. This is the kind that builds quietly over time during a prolonged deficit. Recovery capacity is clearly dipping.

Hunger is through the roof and it is now interfering with sleep. Once sleep starts taking a hit, recovery, hormonal environment, and training output all begin to suffer.

The logbook is stable, but we are close to that tipping point where performance begins to slide. Waiting until lifts are actively regressing would be reactive. This move is proactive.

So instead of squeezing out the last bit of leanness and compromising output, we reverse strategically.

Carbohydrates will come back in with intent. The goal is to restore recovery, drive performance, and capitalize on the high insulin sensitivity we have built. This is where recomposition can happen if we execute properly.

Very happy with this decision. Now the key is precision. We do not rush it. We do not overshoot it. We scale it intelligently and let performance lead the way.

If we play this phase correctly, this is where the magic really happens.

I just want to take a moment to genuinely appreciate @PopRox19 . It takes experience and patience to know when to pull the trigger and when to hold steady. There is no ego in this decision, no chasing extremes, just long term thinking and performance driven planning. Having someone who looks at the bigger picture, protects the process, and makes calls based on data instead of emotion is something I do not take lightly.
Grateful for the guidance and the trust in this next phase.

And a big shout out to my sponsors as well. Your support through this entire dieting phase has not gone unnoticed. From keeping performance steady, recovery supported, and daily output high, you have played a part in helping me show up consistently even as fatigue crept in. I take pride in representing brands that align with performance, health, and long term progression. Excited to carry that into this growth phase and make you proud.
Let’s build.

Exciting times ahead.
View attachment 187571

Nice update mate. Love all the comments on things that were considered in making the decision.

Looking awesome in these photos! Arms and shoulders in particular looking crazy! Still hard to believe the progress you've made in a short time!

 

[Oracle911]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health supplements by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×10
115kg ×8

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
17.5kg ×12
12.25kg ×15
12.25kg ×14#failed


Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Had check in with coach this morning and we’ve officially called it.

Yes, technically we could push a little leaner. But right now that would be chasing numbers, not results. It would not meaningfully improve the next growth phase and it would likely start costing us performance.

Here’s why the call makes sense:

Insulin sensitivity is in a very strong place. Nutrients are being partitioned well and we are handling carbohydrates efficiently. That is exactly where you want to be before pushing calories.

Systemic fatigue has accumulated. This is the kind that builds quietly over time during a prolonged deficit. Recovery capacity is clearly dipping.

Hunger is through the roof and it is now interfering with sleep. Once sleep starts taking a hit, recovery, hormonal environment, and training output all begin to suffer.

The logbook is stable, but we are close to that tipping point where performance begins to slide. Waiting until lifts are actively regressing would be reactive. This move is proactive.

So instead of squeezing out the last bit of leanness and compromising output, we reverse strategically.

Carbohydrates will come back in with intent. The goal is to restore recovery, drive performance, and capitalize on the high insulin sensitivity we have built. This is where recomposition can happen if we execute properly.

Very happy with this decision. Now the key is precision. We do not rush it. We do not overshoot it. We scale it intelligently and let performance lead the way.

If we play this phase correctly, this is where the magic really happens.

I just want to take a moment to genuinely appreciate @PopRox19 . It takes experience and patience to know when to pull the trigger and when to hold steady. There is no ego in this decision, no chasing extremes, just long term thinking and performance driven planning. Having someone who looks at the bigger picture, protects the process, and makes calls based on data instead of emotion is something I do not take lightly.
Grateful for the guidance and the trust in this next phase.

And a big shout out to my sponsors as well. Your support through this entire dieting phase has not gone unnoticed. From keeping performance steady, recovery supported, and daily output high, you have played a part in helping me show up consistently even as fatigue crept in. I take pride in representing brands that align with performance, health, and long term progression. Excited to carry that into this growth phase and make you proud.
Let’s build.

Exciting times ahead.
View attachment 187571

 

[Dreamer]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health supplements by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×10
115kg ×8

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
17.5kg ×12
12.25kg ×15
12.25kg ×14#failed


Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Had check in with coach this morning and we’ve officially called it.

Yes, technically we could push a little leaner. But right now that would be chasing numbers, not results. It would not meaningfully improve the next growth phase and it would likely start costing us performance.

Here’s why the call makes sense:

Insulin sensitivity is in a very strong place. Nutrients are being partitioned well and we are handling carbohydrates efficiently. That is exactly where you want to be before pushing calories.

Systemic fatigue has accumulated. This is the kind that builds quietly over time during a prolonged deficit. Recovery capacity is clearly dipping.

Hunger is through the roof and it is now interfering with sleep. Once sleep starts taking a hit, recovery, hormonal environment, and training output all begin to suffer.

The logbook is stable, but we are close to that tipping point where performance begins to slide. Waiting until lifts are actively regressing would be reactive. This move is proactive.

So instead of squeezing out the last bit of leanness and compromising output, we reverse strategically.

Carbohydrates will come back in with intent. The goal is to restore recovery, drive performance, and capitalize on the high insulin sensitivity we have built. This is where recomposition can happen if we execute properly.

Very happy with this decision. Now the key is precision. We do not rush it. We do not overshoot it. We scale it intelligently and let performance lead the way.

If we play this phase correctly, this is where the magic really happens.

I just want to take a moment to genuinely appreciate @PopRox19 . It takes experience and patience to know when to pull the trigger and when to hold steady. There is no ego in this decision, no chasing extremes, just long term thinking and performance driven planning. Having someone who looks at the bigger picture, protects the process, and makes calls based on data instead of emotion is something I do not take lightly.
Grateful for the guidance and the trust in this next phase.

And a big shout out to my sponsors as well. Your support through this entire dieting phase has not gone unnoticed. From keeping performance steady, recovery supported, and daily output high, you have played a part in helping me show up consistently even as fatigue crept in. I take pride in representing brands that align with performance, health, and long term progression. Excited to carry that into this growth phase and make you proud.
Let’s build.

Exciting times ahead.
View attachment 187571

Nice progress man, completely new man, and with your approach I have no doubt you will now start a push and absolutely kill it, you will be in a very different spot a few months from now. Killer log

 

[RGSX]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health supplements by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×10
115kg ×8

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
17.5kg ×12
12.25kg ×15
12.25kg ×14#failed


Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Had check in with coach this morning and we’ve officially called it.

Yes, technically we could push a little leaner. But right now that would be chasing numbers, not results. It would not meaningfully improve the next growth phase and it would likely start costing us performance.

Here’s why the call makes sense:

Insulin sensitivity is in a very strong place. Nutrients are being partitioned well and we are handling carbohydrates efficiently. That is exactly where you want to be before pushing calories.

Systemic fatigue has accumulated. This is the kind that builds quietly over time during a prolonged deficit. Recovery capacity is clearly dipping.

Hunger is through the roof and it is now interfering with sleep. Once sleep starts taking a hit, recovery, hormonal environment, and training output all begin to suffer.

The logbook is stable, but we are close to that tipping point where performance begins to slide. Waiting until lifts are actively regressing would be reactive. This move is proactive.

So instead of squeezing out the last bit of leanness and compromising output, we reverse strategically.

Carbohydrates will come back in with intent. The goal is to restore recovery, drive performance, and capitalize on the high insulin sensitivity we have built. This is where recomposition can happen if we execute properly.

Very happy with this decision. Now the key is precision. We do not rush it. We do not overshoot it. We scale it intelligently and let performance lead the way.

If we play this phase correctly, this is where the magic really happens.

I just want to take a moment to genuinely appreciate @PopRox19 . It takes experience and patience to know when to pull the trigger and when to hold steady. There is no ego in this decision, no chasing extremes, just long term thinking and performance driven planning. Having someone who looks at the bigger picture, protects the process, and makes calls based on data instead of emotion is something I do not take lightly.
Grateful for the guidance and the trust in this next phase.

And a big shout out to my sponsors as well. Your support through this entire dieting phase has not gone unnoticed. From keeping performance steady, recovery supported, and daily output high, you have played a part in helping me show up consistently even as fatigue crept in. I take pride in representing brands that align with performance, health, and long term progression. Excited to carry that into this growth phase and make you proud.
Let’s build.

Exciting times ahead.
View attachment 187571

So impressive mate. You are surely one of the biggest changes and so quick on Evo.
Very lucky to have you on the team brother

 

[Allupfromhere]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
110kg ×8
80kg ×13

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
140kg ×10
110kg ×13


Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×12
60kg ×17
60kg ×16

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×16

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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 ×12
80kg ×10
40kg ×15

First week of the reverse is underway.
I’ve adjusted my split so both rest days now fall within the working week to better manage the fatigue that’s been building.
Calories are up, recovery is the priority, and I’m on a relentless mission to tighten up my sleep hygiene. If we execute this properly, the rebound over the next couple of weeks should be strong.

Tonight was the first real sign of a strength dip. But let’s call it what it is, nearly 30k steps on Monday and very little sleep will humble anyone.

That’s not regression. That’s accumulated fatigue. And fatigue is something we can manage.

I wanted to post this for anyone new following along.

The first photo was my very first physique post on Evo back in August 2024 when I started my first ever log.

The second is where I’m sitting now.

Both are starting points.

The first was the foundation that built everything you see today.

This one is the launch pad for the next chapter.
There’s something powerful about understanding that progress is never a finish line. It’s phases. It’s cycles. It’s strategic pushes and calculated resets.

Right now, we reset.
We recover.
We fuel.
And then we grow.

It’s officially growing season.

Watch what happens next. I promise you, I won’t disappoint.

 

[Kopite67]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
110kg ×8
80kg ×13

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
140kg ×10
110kg ×13


Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×12
60kg ×17
60kg ×16

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×16

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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 ×12
80kg ×10
40kg ×15

First week of the reverse is underway.
I’ve adjusted my split so both rest days now fall within the working week to better manage the fatigue that’s been building.
Calories are up, recovery is the priority, and I’m on a relentless mission to tighten up my sleep hygiene. If we execute this properly, the rebound over the next couple of weeks should be strong.

Tonight was the first real sign of a strength dip. But let’s call it what it is, nearly 30k steps on Monday and very little sleep will humble anyone.

That’s not regression. That’s accumulated fatigue. And fatigue is something we can manage.

I wanted to post this for anyone new following along.

The first photo was my very first physique post on Evo back in August 2024 when I started my first ever log.

The second is where I’m sitting now.

Both are starting points.

The first was the foundation that built everything you see today.

This one is the launch pad for the next chapter.
There’s something powerful about understanding that progress is never a finish line. It’s phases. It’s cycles. It’s strategic pushes and calculated resets.

Right now, we reset.
We recover.
We fuel.
And then we grow.

It’s officially growing season.

Watch what happens next. I promise you, I won’t disappoint.

View attachment 188936

That is an incredibly powerful visual of the changes you can make if you dedicate yourself to the process and remain focused on that goal.
The next stage is going to be awe inspiring to watch and its visions like this that motivate many of us to keep pushing along.
You are a master craftsman legend.

 

[R&Dpharma]

That is an incredibly powerful visual of the changes you can make if you dedicate yourself to the process and remain focused on that goal.
The next stage is going to be awe inspiring to watch and its visions like this that motivate many of us to keep pushing along.
You are a master craftsman legend.

First time i have seen the before and after side by side you would never guess this is the same bloke inspirational bro

 

[Freki]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
110kg ×8
80kg ×13

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
140kg ×10
110kg ×13


Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×12
60kg ×17
60kg ×16

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×16

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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 ×12
80kg ×10
40kg ×15

First week of the reverse is underway.
I’ve adjusted my split so both rest days now fall within the working week to better manage the fatigue that’s been building.
Calories are up, recovery is the priority, and I’m on a relentless mission to tighten up my sleep hygiene. If we execute this properly, the rebound over the next couple of weeks should be strong.

Tonight was the first real sign of a strength dip. But let’s call it what it is, nearly 30k steps on Monday and very little sleep will humble anyone.

That’s not regression. That’s accumulated fatigue. And fatigue is something we can manage.

I wanted to post this for anyone new following along.

The first photo was my very first physique post on Evo back in August 2024 when I started my first ever log.

The second is where I’m sitting now.

Both are starting points.

The first was the foundation that built everything you see today.

This one is the launch pad for the next chapter.
There’s something powerful about understanding that progress is never a finish line. It’s phases. It’s cycles. It’s strategic pushes and calculated resets.

Right now, we reset.
We recover.
We fuel.
And then we grow.

It’s officially growing season.

Watch what happens next. I promise you, I won’t disappoint.

View attachment 188936

So roughly 18 months, phenomenal result from hard consistent work bro, very impressive and motivational.

 

[LH5515]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
110kg ×8
80kg ×13

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
140kg ×10
110kg ×13


Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×12
60kg ×17
60kg ×16

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×16

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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 ×12
80kg ×10
40kg ×15

First week of the reverse is underway.
I’ve adjusted my split so both rest days now fall within the working week to better manage the fatigue that’s been building.
Calories are up, recovery is the priority, and I’m on a relentless mission to tighten up my sleep hygiene. If we execute this properly, the rebound over the next couple of weeks should be strong.

Tonight was the first real sign of a strength dip. But let’s call it what it is, nearly 30k steps on Monday and very little sleep will humble anyone.

That’s not regression. That’s accumulated fatigue. And fatigue is something we can manage.

I wanted to post this for anyone new following along.

The first photo was my very first physique post on Evo back in August 2024 when I started my first ever log.

The second is where I’m sitting now.

Both are starting points.

The first was the foundation that built everything you see today.

This one is the launch pad for the next chapter.
There’s something powerful about understanding that progress is never a finish line. It’s phases. It’s cycles. It’s strategic pushes and calculated resets.

Right now, we reset.
We recover.
We fuel.
And then we grow.

It’s officially growing season.

Watch what happens next. I promise you, I won’t disappoint.

View attachment 188936

You continue to inspire and motivate the community, both new members and the regular brothers and sisters. Your positivity is contagious brother. All very proud

Strength will bounce back quicker than you think. Couple weeks of improved sleep and additional calories, you’ll be hitting PBs each week

Love this style of training. Heavy top set followed by high rep back off set.. killa bro, killa. Coaching and programming elite

Fukkkk so excited for your build

 

[Freki]

45deg incline dumbbell press

Why so high?

 

[LevButlerov]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
110kg ×8
80kg ×13

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
140kg ×10
110kg ×13


Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×12
60kg ×17
60kg ×16

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×16

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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 ×12
80kg ×10
40kg ×15

First week of the reverse is underway.
I’ve adjusted my split so both rest days now fall within the working week to better manage the fatigue that’s been building.
Calories are up, recovery is the priority, and I’m on a relentless mission to tighten up my sleep hygiene. If we execute this properly, the rebound over the next couple of weeks should be strong.

Tonight was the first real sign of a strength dip. But let’s call it what it is, nearly 30k steps on Monday and very little sleep will humble anyone.

That’s not regression. That’s accumulated fatigue. And fatigue is something we can manage.

I wanted to post this for anyone new following along.

The first photo was my very first physique post on Evo back in August 2024 when I started my first ever log.

The second is where I’m sitting now.

Both are starting points.

The first was the foundation that built everything you see today.

This one is the launch pad for the next chapter.
There’s something powerful about understanding that progress is never a finish line. It’s phases. It’s cycles. It’s strategic pushes and calculated resets.

Right now, we reset.
We recover.
We fuel.
And then we grow.

It’s officially growing season.

Watch what happens next. I promise you, I won’t disappoint.

View attachment 188936

amazing before after night and day @Allupfromhere strong hack squat
and the strength dip well you did 30k steps that would impact it for sure

 

[Allupfromhere]

That is an incredibly powerful visual of the changes you can make if you dedicate yourself to the process and remain focused on that goal.
The next stage is going to be awe inspiring to watch and its visions like this that motivate many of us to keep pushing along.
You are a master craftsman legend.

Thank you my brother, was all just a little grit but mostly consistency. This part was the necessity, the next part will be the exciting stuff

 

[Allupfromhere]

First time i have seen the before and after side by side you would never guess this is the same bloke inspirational bro

Thanks legend big time
Yeah seeing it myself actually felt a little pride...
This year is where the real damage is done, hope you ready for a big year bruzzy

 

[Allupfromhere]

So roughly 18 months, phenomenal result from hard consistent work bro, very impressive and motivational.

Got there in the end brother, keen for this next run big time

Why so high?

Haha nah its jist ehats written in the app, be lucky to be nuch higher then 30deg

 

[Freki]

Haha nah its jist ehats written in the app, be lucky to be nuch higher then 30deg

Ahh that makes heaps more sense

 

[Allupfromhere]

You continue to inspire and motivate the community, both new members and the regular brothers and sisters. Your positivity is contagious brother. All very proud

Strength will bounce back quicker than you think. Couple weeks of improved sleep and additional calories, you’ll be hitting PBs each week

Love this style of training. Heavy top set followed by high rep back off set.. killa bro, killa. Coaching and programming elite

Fukkkk so excited for your build

Yeah brother keen as a cumcumber hahaha
Hopefully might stand a better chance at keeping up with ya next session big dawg

 

[LH5515]

Yeah brother keen as a cumcumber hahaha
Hopefully might stand a better chance at keeping up with ya next session big dawg

Brother you are way to humble.

You are an absolute beast Last session was fukn

 

[stevesmi]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
110kg ×8
80kg ×13

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
140kg ×10
110kg ×13


Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×12
60kg ×17
60kg ×16

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×16

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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 ×12
80kg ×10
40kg ×15

First week of the reverse is underway.
I’ve adjusted my split so both rest days now fall within the working week to better manage the fatigue that’s been building.
Calories are up, recovery is the priority, and I’m on a relentless mission to tighten up my sleep hygiene. If we execute this properly, the rebound over the next couple of weeks should be strong.

Tonight was the first real sign of a strength dip. But let’s call it what it is, nearly 30k steps on Monday and very little sleep will humble anyone.

That’s not regression. That’s accumulated fatigue. And fatigue is something we can manage.

I wanted to post this for anyone new following along.

The first photo was my very first physique post on Evo back in August 2024 when I started my first ever log.

The second is where I’m sitting now.

Both are starting points.

The first was the foundation that built everything you see today.

This one is the launch pad for the next chapter.
There’s something powerful about understanding that progress is never a finish line. It’s phases. It’s cycles. It’s strategic pushes and calculated resets.

Right now, we reset.
We recover.
We fuel.
And then we grow.

It’s officially growing season.

Watch what happens next. I promise you, I won’t disappoint.

View attachment 188936

@Allupfromhere looking amazing on these updates. The physique is on point, the vascularity is insane.

 

[Mobster]

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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.

Good stuff

 

[RGSX]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
110kg ×8
80kg ×13

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
140kg ×10
110kg ×13


Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×12
60kg ×17
60kg ×16

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×16

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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 ×12
80kg ×10
40kg ×15

First week of the reverse is underway.
I’ve adjusted my split so both rest days now fall within the working week to better manage the fatigue that’s been building.
Calories are up, recovery is the priority, and I’m on a relentless mission to tighten up my sleep hygiene. If we execute this properly, the rebound over the next couple of weeks should be strong.

Tonight was the first real sign of a strength dip. But let’s call it what it is, nearly 30k steps on Monday and very little sleep will humble anyone.

That’s not regression. That’s accumulated fatigue. And fatigue is something we can manage.

I wanted to post this for anyone new following along.

The first photo was my very first physique post on Evo back in August 2024 when I started my first ever log.

The second is where I’m sitting now.

Both are starting points.

The first was the foundation that built everything you see today.

This one is the launch pad for the next chapter.
There’s something powerful about understanding that progress is never a finish line. It’s phases. It’s cycles. It’s strategic pushes and calculated resets.

Right now, we reset.
We recover.
We fuel.
And then we grow.

It’s officially growing season.

Watch what happens next. I promise you, I won’t disappoint.

View attachment 188936

What a transformation

 

[2Thick]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
110kg ×8
80kg ×13

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
140kg ×10
110kg ×13


Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×12
60kg ×17
60kg ×16

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×16

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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 ×12
80kg ×10
40kg ×15

First week of the reverse is underway.
I’ve adjusted my split so both rest days now fall within the working week to better manage the fatigue that’s been building.
Calories are up, recovery is the priority, and I’m on a relentless mission to tighten up my sleep hygiene. If we execute this properly, the rebound over the next couple of weeks should be strong.

Tonight was the first real sign of a strength dip. But let’s call it what it is, nearly 30k steps on Monday and very little sleep will humble anyone.

That’s not regression. That’s accumulated fatigue. And fatigue is something we can manage.

I wanted to post this for anyone new following along.

The first photo was my very first physique post on Evo back in August 2024 when I started my first ever log.

The second is where I’m sitting now.

Both are starting points.

The first was the foundation that built everything you see today.

This one is the launch pad for the next chapter.
There’s something powerful about understanding that progress is never a finish line. It’s phases. It’s cycles. It’s strategic pushes and calculated resets.

Right now, we reset.
We recover.
We fuel.
And then we grow.

It’s officially growing season.

Watch what happens next. I promise you, I won’t disappoint.

View attachment 188936

You look fantastic man, really amazing progression from start to finish. You look like a seasoned pro. @Allupfromhere

 

[Ulter]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
110kg ×8
80kg ×13

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
140kg ×10
110kg ×13


Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×12
60kg ×17
60kg ×16

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×16

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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 ×12
80kg ×10
40kg ×15

First week of the reverse is underway.
I’ve adjusted my split so both rest days now fall within the working week to better manage the fatigue that’s been building.
Calories are up, recovery is the priority, and I’m on a relentless mission to tighten up my sleep hygiene. If we execute this properly, the rebound over the next couple of weeks should be strong.

Tonight was the first real sign of a strength dip. But let’s call it what it is, nearly 30k steps on Monday and very little sleep will humble anyone.

That’s not regression. That’s accumulated fatigue. And fatigue is something we can manage.

I wanted to post this for anyone new following along.

The first photo was my very first physique post on Evo back in August 2024 when I started my first ever log.

The second is where I’m sitting now.

Both are starting points.

The first was the foundation that built everything you see today.

This one is the launch pad for the next chapter.
There’s something powerful about understanding that progress is never a finish line. It’s phases. It’s cycles. It’s strategic pushes and calculated resets.

Right now, we reset.
We recover.
We fuel.
And then we grow.

It’s officially growing season.

Watch what happens next. I promise you, I won’t disappoint.

View attachment 188936

The before and after pictures are so inspirational. @Allupfromhere and the crazy thing is that we witness this with our own eyes. You just keep getting stronger and stronger as you go.

 

[ROIDDERS]

Thanks legend big time
Yeah seeing it myself actually felt a little pride...
This year is where the real damage is done, hope you ready for a big year bruzzy

@Allupfromhere absolutely the switch has been done and the fire has been lit! From here it's all downhill. There's no telling what you're capable of. I believe that you have the genetics to push yourself a lot farther than you think.

 

[ceo]

Bro, plate-loaded chest press and the 45-degree incline dumbbell press are also looking good and I like the leg extensions as well. @Allupfromhere

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
110kg ×8
80kg ×13

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
140kg ×10
110kg ×13


Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×12
60kg ×17
60kg ×16

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×16

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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 ×12
80kg ×10
40kg ×15

First week of the reverse is underway.
I’ve adjusted my split so both rest days now fall within the working week to better manage the fatigue that’s been building.
Calories are up, recovery is the priority, and I’m on a relentless mission to tighten up my sleep hygiene. If we execute this properly, the rebound over the next couple of weeks should be strong.

Tonight was the first real sign of a strength dip. But let’s call it what it is, nearly 30k steps on Monday and very little sleep will humble anyone.

That’s not regression. That’s accumulated fatigue. And fatigue is something we can manage.

I wanted to post this for anyone new following along.

The first photo was my very first physique post on Evo back in August 2024 when I started my first ever log.

The second is where I’m sitting now.

Both are starting points.

The first was the foundation that built everything you see today.

This one is the launch pad for the next chapter.
There’s something powerful about understanding that progress is never a finish line. It’s phases. It’s cycles. It’s strategic pushes and calculated resets.

Right now, we reset.
We recover.
We fuel.
And then we grow.

It’s officially growing season.

Watch what happens next. I promise you, I won’t disappoint.

View attachment 188936

 

[Allupfromhere]

Pull

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health support by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
77kg ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
40kg ×14

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×10
80kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×11
33.8kg ×10
21.25kg ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×12
42kg ×14

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15

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


Sleep is already improving now that I am making a real, intentional effort to clean up my sleep hygiene. It is honestly crazy how much of a difference this alone can make.

Pairing that with the bump in carbohydrates and the change was noticeable straight away. Last night’s workout felt stronger, the pump was fuller, and performance had a different level of pop to it from where i have been lately. It is wild what happens when you give the body what it actually needs.

We are only three days in and I already feel like I am filling back out. Maybe it is in my head… but I doubt it.

Now it about watching the data. Monitoring how everything moves for the rest of this week and into the next. If the early signs are anything to go by, I am going to be very happy with how this unfolds.

These next few weeks of the reverse are crucial. No freelancing. No guessing. Just execution. Stick precisely to the plan and let the process do what it is designed to do.

I have full confidence in my boy @PopRox19. He has never steered me off course and we are not about to start now. When you trust the plan and trust the coach, you can attack every day knowing you are building something real.

Growing season is here. Let’s work.

 

[Kopite67]

Pull

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health support by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
77kg ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
40kg ×14

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×10
80kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×11
33.8kg ×10
21.25kg ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×12
42kg ×14

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15

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


Sleep is already improving now that I am making a real, intentional effort to clean up my sleep hygiene. It is honestly crazy how much of a difference this alone can make.

Pairing that with the bump in carbohydrates and the change was noticeable straight away. Last night’s workout felt stronger, the pump was fuller, and performance had a different level of pop to it from where i have been lately. It is wild what happens when you give the body what it actually needs.

We are only three days in and I already feel like I am filling back out. Maybe it is in my head… but I doubt it.

Now it about watching the data. Monitoring how everything moves for the rest of this week and into the next. If the early signs are anything to go by, I am going to be very happy with how this unfolds.

These next few weeks of the reverse are crucial. No freelancing. No guessing. Just execution. Stick precisely to the plan and let the process do what it is designed to do.

I have full confidence in my boy @PopRox19. He has never steered me off course and we are not about to start now. When you trust the plan and trust the coach, you can attack every day knowing you are building something real.

Growing season is here. Let’s work.
View attachment 189572View attachment 189573View attachment 189574

Insane pump on those arms legend If this is only 3 days in this next phase will be fuckin'
Showing how to bring the A+++ game in brother

 

[LevButlerov]

Pull

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health support by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
77kg ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
40kg ×14

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×10
80kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×11
33.8kg ×10
21.25kg ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×12
42kg ×14

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15

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


Sleep is already improving now that I am making a real, intentional effort to clean up my sleep hygiene. It is honestly crazy how much of a difference this alone can make.

Pairing that with the bump in carbohydrates and the change was noticeable straight away. Last night’s workout felt stronger, the pump was fuller, and performance had a different level of pop to it from where i have been lately. It is wild what happens when you give the body what it actually needs.

We are only three days in and I already feel like I am filling back out. Maybe it is in my head… but I doubt it.

Now it about watching the data. Monitoring how everything moves for the rest of this week and into the next. If the early signs are anything to go by, I am going to be very happy with how this unfolds.

These next few weeks of the reverse are crucial. No freelancing. No guessing. Just execution. Stick precisely to the plan and let the process do what it is designed to do.

I have full confidence in my boy @PopRox19. He has never steered me off course and we are not about to start now. When you trust the plan and trust the coach, you can attack every day knowing you are building something real.

Growing season is here. Let’s work.
View attachment 189572View attachment 189573View attachment 189574

massive pump huge size @Allupfromhere really dialing it in hard! wow!

@BeMe @HarleyGuy @s.gentz
@Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @codezz @Yuri

 

[Allupfromhere]

massive pump huge size @Allupfromhere really dialing it in hard! wow!

@BeMe @HarleyGuy @s.gentz
@Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @codezz @Yuri

Thanks brother, i got a great feeling momentum is going to build quick.

 

[waggat]

Pull

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health support by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
77kg ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
40kg ×14

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×10
80kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×11
33.8kg ×10
21.25kg ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×12
42kg ×14

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15

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


Sleep is already improving now that I am making a real, intentional effort to clean up my sleep hygiene. It is honestly crazy how much of a difference this alone can make.

Pairing that with the bump in carbohydrates and the change was noticeable straight away. Last night’s workout felt stronger, the pump was fuller, and performance had a different level of pop to it from where i have been lately. It is wild what happens when you give the body what it actually needs.

We are only three days in and I already feel like I am filling back out. Maybe it is in my head… but I doubt it.

Now it about watching the data. Monitoring how everything moves for the rest of this week and into the next. If the early signs are anything to go by, I am going to be very happy with how this unfolds.

These next few weeks of the reverse are crucial. No freelancing. No guessing. Just execution. Stick precisely to the plan and let the process do what it is designed to do.

I have full confidence in my boy @PopRox19. He has never steered me off course and we are not about to start now. When you trust the plan and trust the coach, you can attack every day knowing you are building something real.

Growing season is here. Let’s work.
View attachment 189572View attachment 189573View attachment 189574

Nice update mate. You've got some awesome arms and shoulders. The front double bi looks sick!

Have you listed your cycle lately? How does this push coincide with what your doing in that regard? Were you cruising and now you'll blast?

 

[HarleyGuy]

Pull

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health support by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
77kg ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
40kg ×14

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×10
80kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×11
33.8kg ×10
21.25kg ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×12
42kg ×14

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15

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


Sleep is already improving now that I am making a real, intentional effort to clean up my sleep hygiene. It is honestly crazy how much of a difference this alone can make.

Pairing that with the bump in carbohydrates and the change was noticeable straight away. Last night’s workout felt stronger, the pump was fuller, and performance had a different level of pop to it from where i have been lately. It is wild what happens when you give the body what it actually needs.

We are only three days in and I already feel like I am filling back out. Maybe it is in my head… but I doubt it.

Now it about watching the data. Monitoring how everything moves for the rest of this week and into the next. If the early signs are anything to go by, I am going to be very happy with how this unfolds.

These next few weeks of the reverse are crucial. No freelancing. No guessing. Just execution. Stick precisely to the plan and let the process do what it is designed to do.

I have full confidence in my boy @PopRox19. He has never steered me off course and we are not about to start now. When you trust the plan and trust the coach, you can attack every day knowing you are building something real.

Growing season is here. Let’s work.
View attachment 189572View attachment 189573View attachment 189574

Brother you're truly becoming stage ready type physique. Your side tricep shot is outstanding! Your insertions from your delts to biceps all the way down are crisp and genetic mutations bro.

D Handle lat pulldown

I haven't done these in a while thanks for the idea!

Maybe it is in my head… but I doubt it.

Nah bro you're too smart to outsmart your own self LOL

Your ink on the inner arm is solid bro. And Is that a massive bulge I see in your front double bi?

 

[Allupfromhere]

Nice update mate. You've got some awesome arms and shoulders. The front double bi looks sick!

Have you listed your cycle lately? How does this push coincide with what your doing in that regard? Were you cruising and now you'll blast?

Appreciate you my brother.

Yeah I do feel like those are my stronger areas right now. The goal moving forward is to bring chest and legs up so everything flows better top to bottom. It is all a constant work in progress though. That is the game though isnt it refine, assess, adjust, repeat.

At the moment I am still running test only, using EQ purely as an estrogen lever. GH is sitting at 5iu daily alongside the mitochondrial support compounds.

The push phase will always prioritise food and training stimulus as the primary drivers, provided insulin sensitivity stays where it needs to be. That foundation comes first. I have no intention of shifting my E2 away from its current sweet spot, so if and when we increase anabolic load it will most likely come from adding in Masteron and potentially increasing GH.

If carbohydrates climb to a point where insulin becomes a logical tool, it is definitely a pathway I would consider. That said, I also know from experience that I personally tolerate higher test alongside EQ to manage estrogen without negatively impacting haemoglobin. In the past I ran test up to 1000mg with EQ at 400mg and did not see adverse changes in blood count.

But I am not looking to go back to those levels. That was a different time of my journey. I was naive and pushed things unnecessarily hard. I was fortunate to come away without issues, but it is not something I feel the need to repeat.

Ideally, test and GH combined with the right nutrition and precise training stimulus are more than enough to grow. This phase is about patience. A long, steady burn. No chasing rapid scale jumps. Just consistent, intelligent progression and letting time do its job.

Building it properly this time so im not forcing gains that would ultimately leave as quick as they came before.

 

[Allupfromhere]

Brother you're truly becoming stage ready type physique. Your side tricep shot is outstanding! Your insertions from your delts to biceps all the way down are crisp and genetic mutations bro.


I haven't done these in a while thanks for the idea!


Nah bro you're too smart to outsmart your own self LOL

Your ink on the inner arm is solid bro. And Is that a massive bulge I see in your front double bi?

Got another 18 months to build amd practice poses to try and get somewhere hahaha isnt much time in reality so i try and get in early.
If i dont hit the mark, we just wait and keep going lol.

We had a dual cable pulldown machine and that d handle varient is one of my favs!

What bulge are we looking at brother?

 

[waggat]

Appreciate you my brother.

Yeah I do feel like those are my stronger areas right now. The goal moving forward is to bring chest and legs up so everything flows better top to bottom. It is all a constant work in progress though. That is the game though isnt it refine, assess, adjust, repeat.

At the moment I am still running test only, using EQ purely as an estrogen lever. GH is sitting at 5iu daily alongside the mitochondrial support compounds.

The push phase will always prioritise food and training stimulus as the primary drivers, provided insulin sensitivity stays where it needs to be. That foundation comes first. I have no intention of shifting my E2 away from its current sweet spot, so if and when we increase anabolic load it will most likely come from adding in Masteron and potentially increasing GH.

If carbohydrates climb to a point where insulin becomes a logical tool, it is definitely a pathway I would consider. That said, I also know from experience that I personally tolerate higher test alongside EQ to manage estrogen without negatively impacting haemoglobin. In the past I ran test up to 1000mg with EQ at 400mg and did not see adverse changes in blood count.

But I am not looking to go back to those levels. That was a different time of my journey. I was naive and pushed things unnecessarily hard. I was fortunate to come away without issues, but it is not something I feel the need to repeat.

Ideally, test and GH combined with the right nutrition and precise training stimulus are more than enough to grow. This phase is about patience. A long, steady burn. No chasing rapid scale jumps. Just consistent, intelligent progression and letting time do its job.

Building it properly this time so im not forcing gains that would ultimately leave as quick as they came before.

Wow mate thanks for the detailed response. You sure have learnt a lot along the way!

I think patience is a very underrated trait to have.

Based on your training videos where I've seen you doing various leg exercises, I can't see legs being a weak point for long!

 

[Trenhead3cc]

Looking great bro , you and your coach are a great match for sure firing on all cylinders.

 

[Freki]

Pull

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health support by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
77kg ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
40kg ×14

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×10
80kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×11
33.8kg ×10
21.25kg ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×12
42kg ×14

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15

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


Sleep is already improving now that I am making a real, intentional effort to clean up my sleep hygiene. It is honestly crazy how much of a difference this alone can make.

Pairing that with the bump in carbohydrates and the change was noticeable straight away. Last night’s workout felt stronger, the pump was fuller, and performance had a different level of pop to it from where i have been lately. It is wild what happens when you give the body what it actually needs.

We are only three days in and I already feel like I am filling back out. Maybe it is in my head… but I doubt it.

Now it about watching the data. Monitoring how everything moves for the rest of this week and into the next. If the early signs are anything to go by, I am going to be very happy with how this unfolds.

These next few weeks of the reverse are crucial. No freelancing. No guessing. Just execution. Stick precisely to the plan and let the process do what it is designed to do.

I have full confidence in my boy @PopRox19. He has never steered me off course and we are not about to start now. When you trust the plan and trust the coach, you can attack every day knowing you are building something real.

Growing season is here. Let’s work.
View attachment 189572View attachment 189573View attachment 189574

Great update mate,
Impressive front double bicep
Mrs has got a killa rack too you must be happy on both accounts

 

[Hog.]

Pull

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health support by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
77kg ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
40kg ×14

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×10
80kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×11
33.8kg ×10
21.25kg ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×12
42kg ×14

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15

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


Sleep is already improving now that I am making a real, intentional effort to clean up my sleep hygiene. It is honestly crazy how much of a difference this alone can make.

Pairing that with the bump in carbohydrates and the change was noticeable straight away. Last night’s workout felt stronger, the pump was fuller, and performance had a different level of pop to it from where i have been lately. It is wild what happens when you give the body what it actually needs.

We are only three days in and I already feel like I am filling back out. Maybe it is in my head… but I doubt it.

Now it about watching the data. Monitoring how everything moves for the rest of this week and into the next. If the early signs are anything to go by, I am going to be very happy with how this unfolds.

These next few weeks of the reverse are crucial. No freelancing. No guessing. Just execution. Stick precisely to the plan and let the process do what it is designed to do.

I have full confidence in my boy @PopRox19. He has never steered me off course and we are not about to start now. When you trust the plan and trust the coach, you can attack every day knowing you are building something real.

Growing season is here. Let’s work.
View attachment 189572View attachment 189573View attachment 189574

Biceps in that front double look NUTS brother, certainly filling out. Nailing the reverse is so crucial to a productive offseason with a long runway, glad to see your locked tf in

 

[LH5515]

Pull

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health support by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
77kg ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
40kg ×14

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×10
80kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×11
33.8kg ×10
21.25kg ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×12
42kg ×14

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15

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


Sleep is already improving now that I am making a real, intentional effort to clean up my sleep hygiene. It is honestly crazy how much of a difference this alone can make.

Pairing that with the bump in carbohydrates and the change was noticeable straight away. Last night’s workout felt stronger, the pump was fuller, and performance had a different level of pop to it from where i have been lately. It is wild what happens when you give the body what it actually needs.

We are only three days in and I already feel like I am filling back out. Maybe it is in my head… but I doubt it.

Now it about watching the data. Monitoring how everything moves for the rest of this week and into the next. If the early signs are anything to go by, I am going to be very happy with how this unfolds.

These next few weeks of the reverse are crucial. No freelancing. No guessing. Just execution. Stick precisely to the plan and let the process do what it is designed to do.

I have full confidence in my boy @PopRox19. He has never steered me off course and we are not about to start now. When you trust the plan and trust the coach, you can attack every day knowing you are building something real.

Growing season is here. Let’s work.
View attachment 189572View attachment 189573View attachment 189574

Looking immaculate brother. It’s grow time g

Stick to your plan . Even lean build will throw some challenges. Find ways that will allow you to adhere to plan.

Your got this. See you soon brother

 

[Doctakay]

Amazing Log. The detail and depth explanations are first class brother. I hadn't seen that before and after transformation before
Holy smokes dude. Wtaf. Incredible!!!

Looking carved and large af brother. It's all working like a well oiled machine. You are dialled in and very aware of your body and what it needs when.

Plenty to be learned from following this log.

Outstanding

 

[HarleyGuy]

What bulge are we looking at brother?

Well your quad sweep bulging out of your joggers of course. Now what on earth bulge did you think I meant?

 

[ballin2504]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
110kg ×8
80kg ×13

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
140kg ×10
110kg ×13


Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×12
60kg ×17
60kg ×16

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×16

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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 ×12
80kg ×10
40kg ×15

First week of the reverse is underway.
I’ve adjusted my split so both rest days now fall within the working week to better manage the fatigue that’s been building.
Calories are up, recovery is the priority, and I’m on a relentless mission to tighten up my sleep hygiene. If we execute this properly, the rebound over the next couple of weeks should be strong.

Tonight was the first real sign of a strength dip. But let’s call it what it is, nearly 30k steps on Monday and very little sleep will humble anyone.

That’s not regression. That’s accumulated fatigue. And fatigue is something we can manage.

I wanted to post this for anyone new following along.

The first photo was my very first physique post on Evo back in August 2024 when I started my first ever log.

The second is where I’m sitting now.

Both are starting points.

The first was the foundation that built everything you see today.

This one is the launch pad for the next chapter.
There’s something powerful about understanding that progress is never a finish line. It’s phases. It’s cycles. It’s strategic pushes and calculated resets.

Right now, we reset.
We recover.
We fuel.
And then we grow.

It’s officially growing season.

Watch what happens next. I promise you, I won’t disappoint.

View attachment 188936

@Allupfromhere holy hell man that transformation is amazing. You’re looking like a pro now!

 

[Allupfromhere]

Wow mate thanks for the detailed response. You sure have learnt a lot along the way!

I think patience is a very underrated trait to have.

Based on your training videos where I've seen you doing various leg exercises, I can't see legs being a weak point for long!

Thanks legend, im hoping your right

 

[Allupfromhere]

Looking great bro , you and your coach are a great match for sure firing on all cylinders.

Its been a solid tram up no doubt and we're only really starting to fire up now too

 

[Allupfromhere]

Great update mate,
Impressive front double bicep
Mrs has got a killa rack too you must be happy on both accounts

Why do you think i was in a rush to tidy myself up

Haha 15 years she has been putting up with me, im a lucky man no doubt.

 

[Allupfromhere]

Biceps in that front double look NUTS brother, certainly filling out. Nailing the reverse is so crucial to a productive offseason with a long runway, glad to see your locked tf in

Thats it brother just a relentless commitment to the structure this year, coach says jump i say how high haha.

Thanks brother, good so see you around Evo now too legend

 

[Allupfromhere]

Looking immaculate brother. It’s grow time g

Stick to your plan . Even lean build will throw some challenges. Find ways that will allow you to adhere to plan.

Your got this. See you soon brother

If it doesnt get me closer to my goas then it doesnt get considered now. Gotta make the most of this year

Session again soon bigdawg

 

[Allupfromhere]

Amazing Log. The detail and depth explanations are first class brother. I hadn't seen that before and after transformation before
Holy smokes dude. Wtaf. Incredible!!!

Looking carved and large af brother. It's all working like a well oiled machine. You are dialled in and very aware of your body and what it needs when.

Plenty to be learned from following this log.

Outstanding

Be one to watch this year brother i promises ill be making sure 2026 is more exciting then the last.

 

[Allupfromhere]

Well your quad sweep bulging out of your joggers of course. Now what on earth bulge did you think I meant?

Ohhh hahahahahhaa you dirrrty dog you

 

[Freki]

Haha 15 years she has been putting up with me, im a lucky man no doubt.

Yeah brother , very lucky! finding a good one is like winning the lottery.

Happiness is underrated

 

[LevButlerov]

Thanks brother, i got a great feeling momentum is going to build quick.

EVO family support for your big push @Allupfromhere

 

[RoySimpson]

Monday - Anterior

Powered by @R&Dpharma
Health by @shadow labs
Coached by @PopRox19

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
110kg ×8
80kg ×13

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
37.5kg ×9
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
140kg ×10
110kg ×13


Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×12
60kg ×17
60kg ×16

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×16

Incline leg press
1×8-10, 1×10-12
240kg ×11
180kg ×14
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 ×12
80kg ×10
40kg ×15

First week of the reverse is underway.
I’ve adjusted my split so both rest days now fall within the working week to better manage the fatigue that’s been building.
Calories are up, recovery is the priority, and I’m on a relentless mission to tighten up my sleep hygiene. If we execute this properly, the rebound over the next couple of weeks should be strong.

Tonight was the first real sign of a strength dip. But let’s call it what it is, nearly 30k steps on Monday and very little sleep will humble anyone.

That’s not regression. That’s accumulated fatigue. And fatigue is something we can manage.

I wanted to post this for anyone new following along.

The first photo was my very first physique post on Evo back in August 2024 when I started my first ever log.

The second is where I’m sitting now.

Both are starting points.

The first was the foundation that built everything you see today.

This one is the launch pad for the next chapter.
There’s something powerful about understanding that progress is never a finish line. It’s phases. It’s cycles. It’s strategic pushes and calculated resets.

Right now, we reset.
We recover.
We fuel.
And then we grow.

It’s officially growing season.

Watch what happens next. I promise you, I won’t disappoint.

View attachment 188936

@Allupfromhere Looking awesome. Amazing transformation!

 

[RGSX]

Pull

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health support by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
77kg ×9
77kg ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
40kg ×14

ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×10
80kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×11
33.8kg ×10
21.25kg ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×12
42kg ×14

Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×12
30kg ×10
20kg ×15

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


Sleep is already improving now that I am making a real, intentional effort to clean up my sleep hygiene. It is honestly crazy how much of a difference this alone can make.

Pairing that with the bump in carbohydrates and the change was noticeable straight away. Last night’s workout felt stronger, the pump was fuller, and performance had a different level of pop to it from where i have been lately. It is wild what happens when you give the body what it actually needs.

We are only three days in and I already feel like I am filling back out. Maybe it is in my head… but I doubt it.

Now it about watching the data. Monitoring how everything moves for the rest of this week and into the next. If the early signs are anything to go by, I am going to be very happy with how this unfolds.

These next few weeks of the reverse are crucial. No freelancing. No guessing. Just execution. Stick precisely to the plan and let the process do what it is designed to do.

I have full confidence in my boy @PopRox19. He has never steered me off course and we are not about to start now. When you trust the plan and trust the coach, you can attack every day knowing you are building something real.

Growing season is here. Let’s work.
View attachment 189572View attachment 189573View attachment 189574

Bro! That double bicep is looking like absolute fire.
Incredible work

 

[Allupfromhere]

Bro! That double bicep is looking like absolute fire.
Incredible work

Knowing my health is well taken care of from your products brother might even allow me to push the needle a little

 

[RGSX]

Knowing my health is well taken care of from your products brother might even allow me to push the needle a little

We are getting such good feedback from our Vital support, thanks for sharing your feedback
We also appreciate your support brother - always love from Day 1.

 

[Allupfromhere]

We are getting such good feedback from our Vital support, thanks for sharing your feedback
We also appreciate your support brother - always love from Day 1.

I got a helluva promo td incoming after todays session bigdawg

 

[willipede]

Holy shit bro, ive only just seen your before photos in 2024. You're an absolute machine, what a long way you've come in that short period of time.

Definitely shows your commitment and determination, even your knowledge base that you have now is miles ahead of most that have been doing this for a very long time

 

[Allupfromhere]

Holy shit bro, ive only just seen your before photos in 2024. You're an absolute machine, what a long way you've come in that short period of time.

Definitely shows your commitment and determination, even your knowledge base that you have now is miles ahead of most that have been doing this for a very long time

Thanks King
Been a wild ride for sure, i feel i definitely have more to offer this year though.
Solid team with me
Killer coach and im learning more and faster everyday.

Just keeping my eyes on the prize and the prize simply being a direction not a destination.

 

[Allupfromhere]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
127.5kg ×10 +12.5kg
127.5kg ×7##

Fuck we kicked this up a couple of gears today

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
23.5kg ×10 +6kg
16.5kg ×13 +4kg
16.5kg ×12 +4kg #failed

Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
I dont think the weight here will ever move up, at least not until i get ever set clean without any pauses lol.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

Single D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
15kg ×14
10kg ×18
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Finally this was the kind of session ive been absolutely hanging for. Not just surviving and holding on but fucking dominating everything i was trying to do. Strength was up, quality with every rep and an aggression that would make people think twice about saying hello

I needed this kind of session, to feel in control again. To feel like an animal with clear intention picking weights that i chose not that has been dictated to me.

Rest day tomorrow is going to test the discipline. When you leave the gym feeling like that, you want to run it back immediately. But that is the game. Recover. Grow. Come back sharper.

Pushing cals, filling up and keeping detail.

Lets fucking go.

 

[RGSX]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
127.5kg ×10 +12.5kg
127.5kg ×7##

Fuck we kicked this up a couple of gears today

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
23.5kg ×10 +6kg
16.5kg ×13 +4kg
16.5kg ×12 +4kg #failed

Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
I dont think the weight here will ever move up, at least not until i get ever set clean without any pauses lol.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

Single D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
15kg ×14
10kg ×18
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Finally this was the kind of session ive been absolutely hanging for. Not just surviving and holding on but fucking dominating everything i was trying to do. Strength was up, quality with every rep and an aggression that would make people think twice about saying hello

I needed this kind of session, to feel in control again. To feel like an animal with clear intention picking weights that i chose not that has been dictated to me.

Rest day tomorrow is going to test the discipline. When you leave the gym feeling like that, you want to run it back immediately. But that is the game. Recover. Grow. Come back sharper.

Pushing cals, filling up and keeping detail.

Lets fucking go.

View attachment 191974

Absolutely peeled ! That vascularity bro

 

[Kopite67]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
127.5kg ×10 +12.5kg
127.5kg ×7##

Fuck we kicked this up a couple of gears today

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
23.5kg ×10 +6kg
16.5kg ×13 +4kg
16.5kg ×12 +4kg #failed

Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
I dont think the weight here will ever move up, at least not until i get ever set clean without any pauses lol.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

Single D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
15kg ×14
10kg ×18
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Finally this was the kind of session ive been absolutely hanging for. Not just surviving and holding on but fucking dominating everything i was trying to do. Strength was up, quality with every rep and an aggression that would make people think twice about saying hello

I needed this kind of session, to feel in control again. To feel like an animal with clear intention picking weights that i chose not that has been dictated to me.

Rest day tomorrow is going to test the discipline. When you leave the gym feeling like that, you want to run it back immediately. But that is the game. Recover. Grow. Come back sharper.

Pushing cals, filling up and keeping detail.

Lets fucking go.

View attachment 191974

Nice update brother. Great session, looking strong a dialled in

 

[LH5515]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
127.5kg ×10 +12.5kg
127.5kg ×7##

Fuck we kicked this up a couple of gears today

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
23.5kg ×10 +6kg
16.5kg ×13 +4kg
16.5kg ×12 +4kg #failed

Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
I dont think the weight here will ever move up, at least not until i get ever set clean without any pauses lol.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

Single D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
15kg ×14
10kg ×18
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Finally this was the kind of session ive been absolutely hanging for. Not just surviving and holding on but fucking dominating everything i was trying to do. Strength was up, quality with every rep and an aggression that would make people think twice about saying hello

I needed this kind of session, to feel in control again. To feel like an animal with clear intention picking weights that i chose not that has been dictated to me.

Rest day tomorrow is going to test the discipline. When you leave the gym feeling like that, you want to run it back immediately. But that is the game. Recover. Grow. Come back sharper.

Pushing cals, filling up and keeping detail.

Lets fucking go.

View attachment 191974

My boy is on

Welcome to the party brother! Arms about to tear open!

Awesome update! You’ve got me fired for tomorrows session now

 

[willipede]

Run it up big hoss

 

[LevButlerov]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
127.5kg ×10 +12.5kg
127.5kg ×7##

Fuck we kicked this up a couple of gears today

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
23.5kg ×10 +6kg
16.5kg ×13 +4kg
16.5kg ×12 +4kg #failed

Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
I dont think the weight here will ever move up, at least not until i get ever set clean without any pauses lol.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

Single D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
15kg ×14
10kg ×18
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Finally this was the kind of session ive been absolutely hanging for. Not just surviving and holding on but fucking dominating everything i was trying to do. Strength was up, quality with every rep and an aggression that would make people think twice about saying hello

I needed this kind of session, to feel in control again. To feel like an animal with clear intention picking weights that i chose not that has been dictated to me.

Rest day tomorrow is going to test the discipline. When you leave the gym feeling like that, you want to run it back immediately. But that is the game. Recover. Grow. Come back sharper.

Pushing cals, filling up and keeping detail.

Lets fucking go.

View attachment 191974

you're really killing it @Allupfromhere hard ripped mass, huge arms and thick shoulders, love the quad pump!
chest fly you failed? you must have had a crazy pump!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @codezz @Yuri

 

[Dreamer]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
127.5kg ×10 +12.5kg
127.5kg ×7##

Fuck we kicked this up a couple of gears today

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
23.5kg ×10 +6kg
16.5kg ×13 +4kg
16.5kg ×12 +4kg #failed

Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
I dont think the weight here will ever move up, at least not until i get ever set clean without any pauses lol.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

Single D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
15kg ×14
10kg ×18
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Finally this was the kind of session ive been absolutely hanging for. Not just surviving and holding on but fucking dominating everything i was trying to do. Strength was up, quality with every rep and an aggression that would make people think twice about saying hello

I needed this kind of session, to feel in control again. To feel like an animal with clear intention picking weights that i chose not that has been dictated to me.

Rest day tomorrow is going to test the discipline. When you leave the gym feeling like that, you want to run it back immediately. But that is the game. Recover. Grow. Come back sharper.

Pushing cals, filling up and keeping detail.

Lets fucking go.

View attachment 191974

Looking crazy good man, I struggle with the rest days too, I feel they are a waste, I know this isnt true thougg

 

[waggat]

Chest and Arm touch up

Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
Health by @RGSX

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
127.5kg ×10 +12.5kg
127.5kg ×7##

Fuck we kicked this up a couple of gears today

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
23.5kg ×10 +6kg
16.5kg ×13 +4kg
16.5kg ×12 +4kg #failed

Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
I dont think the weight here will ever move up, at least not until i get ever set clean without any pauses lol.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15

Single D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
15kg ×14
10kg ×18
Solid pump after this!

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x11
15kg ×10

Finally this was the kind of session ive been absolutely hanging for. Not just surviving and holding on but fucking dominating everything i was trying to do. Strength was up, quality with every rep and an aggression that would make people think twice about saying hello

I needed this kind of session, to feel in control again. To feel like an animal with clear intention picking weights that i chose not that has been dictated to me.

Rest day tomorrow is going to test the discipline. When you leave the gym feeling like that, you want to run it back immediately. But that is the game. Recover. Grow. Come back sharper.

Pushing cals, filling up and keeping detail.

Lets fucking go.

View attachment 191974

Looking good mate. You really smashed the chest press and fly! Up over 5 each side on the chest press is awesome.

 

[Allupfromhere]

Absolutely peeled ! That vascularity bro

My brother

 

[Allupfromhere]

Nice update brother. Great session, looking strong a dialled in

Feeling great too bro, everything moving the direction it should be and keen to build some serious momentum in this direction

 

[Allupfromhere]

My boy is on

Welcome to the party brother! Arms about to tear open!

Awesome update! You’ve got me fired for tomorrows session now

Fuck yeah big boy let fucking smash it

 

[Allupfromhere]

you're really killing it @Allupfromhere hard ripped mass, huge arms and thick shoulders, love the quad pump!
chest fly you failed? you must have had a crazy pump!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Trenhead3cc @codezz @Yuri

My brother thank you
Big pumps now with some decent carbs haha. Keen as to grow for sure