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Fuck love hearing thats from someone of your conditioning brother
Yeah its hard to hold back when your this hungry for it ey hahaha
Yeah its hard to hold back when your this hungry for it ey hahaha
Fuck it felt good to feel in control again, much nicer then just trying to survive every session haha
Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
brother! You’ll probably find sleep will improve while away, as you actually take a step back from the grind and relax the mind as well as the body.Life is too short. We often forget those closest to us of whom are most important. I am very guilty of this recently. Grinding too hard, early starts / late finishes and too exhausted and mind dead to be able to communicate with loved ones
Give the a hug. Enjoy the weekend. Put beast mode away for a couple days and just enjoy life. Tomorrow isn’t promised.
Those words hit a little deeper then expected brother, thank you
Life is too short. We often forget those closest to us of whom are most important. I am very guilty of this recently. Grinding too hard, early starts / late finishes and too exhausted and mind dead to be able to communicate with loved ones
Give the a hug. Enjoy the weekend. Put beast mode away for a couple days and just enjoy life. Tomorrow isn’t promised.
Sage words once more legend. Going to do a bit of reconnecting this weekend myself. I have certainly been a shade distracted and not putting in as much effort as I should.Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
Have a great one brother
Look at those +xxkg! Nice! Numbers on those two presses overall look good as well. What was the time between this day and your chest and arms day?Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
Good to hear about getting some time away with the family as well!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
progress, incline leg press 250kgs is HUGE! @AllupfromhereAnterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
teh sleep you feel good? not seeing the full sleep schedule
on the bday i love that want to see some cake and refeed pics on the bdays please
Those words hit a little deeper then expected brother, thank you
was very much talking to myself here also brother…. Your post was a reminder of what’s most important. Thank you Make sure you enjoy some birthday cake
and watch your pipes light up 
@Allupfromhere fantastic job on the leg training. You'll never go wrong hitting your legs like that.Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
Looking lean! I can see why you might be hungry though, those cals are pretty low!Yeah becoming a pretty tough slog now brother hahaha. But its all gonna be worth while. Thank you brother!
Training day macros
2330 cals
230 protein
225 carbs
50 fats
Non training
2165 cal
230 protein
185 carbs
50 fats
Training looks awesome man, will be following along.Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
Feel as if i needed to hear that last little bit in the update, it's easy to get distracted with life and miss what's right in front of you.
Have a good time away brother!
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
the carbs are going to be the winMy brother thank you
Big pumps now with some decent carbs haha. Keen as to grow for sure
I think big pumps and growth @Allupfromhere
It happens brother we are only human.. main thing is acknowledging and addressingSage words once more legend. Going to do a bit of reconnecting this weekend myself. I have certainly been a shade distracted and not putting in as much effort as I should.
Have a great one brother
You too King
A day rest between each time i hit chest.
I only hit them with 2 exercises and 2 sets each time but as hard as i can. Recovery is good so i try to hit it asap. Big lagging area for myself..
Thanks brother
Hey thanks heaps
Yeah i had pushed that cut as far as i productively could. Second week into the reverse now and some added carbs. Fatigue had dropped off a fair chunk now and strength is coming back quick. Just have to stick tight and strategically push carbs up.
Fingers crossed i get it right lol.
As much as i would love to say both sides @Mobster i dont think ill ever be pushing a total of 240kg on that machine
Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health 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
50kg ×14 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×11 +10kg +1rep
90kg ×114
Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×12
33.8kg ×10
22.5kg ×16 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12 +2.5kg
42kg ×16
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
Small progressions here and there and thats what we are after. Was a proper heater of a session and left pumped to the max
The show continues...
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health 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
50kg ×14 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×11 +10kg +1rep
90kg ×114
Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×12
33.8kg ×10
22.5kg ×16 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12 +2.5kg
42kg ×16
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
Small progressions here and there and thats what we are after. Was a proper heater of a session and left pumped to the max
The show continues...
Reversing out of a deficit is definitely the hardest part! Remaining lean & insulin sensitive while building your metabolism back up will for sure set you up for a long & productive build phaseHey thanks heaps
Yeah i had pushed that cut as far as i productively could. Second week into the reverse now and some added carbs. Fatigue had dropped off a fair chunk now and strength is coming back quick. Just have to stick tight and strategically push carbs up.
Fingers crossed i get it right lol.
Its crazy though i feel more hungry now my cals have gona up lol i could eat the house down.. even my dog staying away from me, i must be staring at him funnyReversing out of a deficit is definitely the hardest part! Remaining lean & insulin sensitive while building your metabolism back up will for sure set you up for a long & productive build phase
Looking solid bro, forearms are pumping!Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health 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
50kg ×14 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×11 +10kg +1rep
90kg ×114
Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×12
33.8kg ×10
22.5kg ×16 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12 +2.5kg
42kg ×16
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
Small progressions here and there and thats what we are after. Was a proper heater of a session and left pumped to the max
The show continues...
View attachment 193193
Woo woo look at the big dogPull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health 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
50kg ×14 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×11 +10kg +1rep
90kg ×114
Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×12
33.8kg ×10
22.5kg ×16 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12 +2.5kg
42kg ×16
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
Small progressions here and there and thats what we are after. Was a proper heater of a session and left pumped to the max
The show continues...
View attachment 193193
Lean build is harder. It’s FukdIts crazy though i feel more hungry now my cals have gona up lol i could eat the house down.. even my dog staying away from me, i must be staring at him funny
You’ve got this! Exact same thing happened to me when I reversed out of my last deficit in October. The extra food felt like it wasn’t even touching the sides. I let myself have diet soft drinks when it got really unbearable. Stick it out and you’ll be chewing through high calories while holding good composition in no timeIts crazy though i feel more hungry now my cals have gona up lol i could eat the house down.. even my dog staying away from me, i must be staring at him funny
Bros, the training is looking spot on and the hack squat incline and seated calf raise are also looking perfect. Good job mixing up the training. @AllupfromhereAnterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
On the incline leg press, that's some good training right there. @Allupfromhere like how you're hitting a drop set just to get that blood flowing and stress the muscleAnterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
@Allupfromhere another amazing workout in the books. That's the way to hit a nice leg day. Very proud of you man. Keep it up.Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
This is a very good update on the lifting. It's really good to see people pushing themselves and hitting both sides of their legs, including the lower leg, which is the calf. A lot of people forget to work their hamstrings but you definitely did a great job on it. @AllupfromhereAnterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
Looking fantastic as usual legendPull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health 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
50kg ×14 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×11 +10kg +1rep
90kg ×114
Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×12
33.8kg ×10
22.5kg ×16 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12 +2.5kg
42kg ×16
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
Small progressions here and there and thats what we are after. Was a proper heater of a session and left pumped to the max
The show continues...
View attachment 193193
. The intensity in those back off last sets is increasing I noticed, feeling a bit more energised brother?
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
monster pull dayPull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health 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
50kg ×14 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×11 +10kg +1rep
90kg ×114
Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×12
33.8kg ×10
22.5kg ×16 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12 +2.5kg
42kg ×16
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
Small progressions here and there and thats what we are after. Was a proper heater of a session and left pumped to the max
The show continues...
View attachment 193193
your arms big and vascular EVO family love! @Allupfromhere
Nice work brother,
Enjoy your time away with the family, its something a lot of men seem to neglect for some reason.
I think a bit of break/deload will be great for your progress when you get back. Takes a bit of pressure off that forearm and hopefully it improves with that little break
Enjoy your time away with the family, its something a lot of men seem to neglect for some reason.
I think a bit of break/deload will be great for your progress when you get back. Takes a bit of pressure off that forearm and hopefully it improves with that little break
Looking back at my old data sheets and it was at around the 6-8 week point post-deficit (reverse) when my leptin levels normalised and hunger became much less of an issueIts crazy though i feel more hungry now my cals have gona up lol i could eat the house down.. even my dog staying away from me, i must be staring at him funny
you’ve got this! 
@Allupfromhere happy early birthday to the wife and kids. Hope you guys have a great time and get to enjoy yourselves.Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×15 +4 reps
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +5kg
27.5kg ×15 +3 reps
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10 +5kg
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×9 +15kg
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
250kg ×9 +10kg
200kg ×12 +20kg
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×15
Progress is building each session now
Pushing the top sets hard and chasing every rep on the back offs.
Sleep is probably still the biggest factor influencing performance right now, but the increase in carbs is definitely playing its role too. When both start lining up properly you can really feel the difference in output.
Going to continue rolling through the week and then heading away for the weekend with the family. Both kids and my wife have their birthdays all within the same week so it’s a full house of celebrations
Honestly I’m really looking forward to stepping away for a moment and reconnecting with them properly. Life has been busy lately between work, training and everything going on mentally.
Sometimes we need to take a step back and remember that the relationships with the people closest to us are just as important as the progress we chase. There’s no point becoming the best version of ourselves if we cannot be that same person for the ones we love the most.
Recharge the batteries, enjoy the time with them, and when we’re back the growth phase kicks into full gear.
I’ve just hit the 12 week mark post cut / lean build phase - slowly reducing Reta and appetite slowly settling.Looking back at my old data sheets and it was at around the 6-8 week point post-deficit (reverse) when my leptin levels normalised and hunger became much less of an issue
Definitely tough to begin with!
Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9 +10kg
90kg ×16 +10kg +1rep
Up another 10kg on the top set 2 weeks in a row now and was able to push a further 10kg on the burner.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7 +2.5kg
32.5kg ×14 +5kg
Pushed up the weight but dropped only just shy of the reps.. its all apart of trying to move foward.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10 +1rep
60kg ×17
60kg ×16
Used the husla pad here for increased range of motion and have to admit, its extremely humbling lol
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
250kg ×9
200kg ×12
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
First run back after a few days away with the family. Honestly it was just really nice to switch off from everything and just be present with them.
One night my wife and I sat outside under the stars and just talked about everything. It’s funny how far you can drift sometimes, even when you’re both walking similar paths with parenting, fitness and careers.
We’re there for each other every day. Helping carry the load when life gets heavy, supporting each other through the grind. But sometimes we forget the difference between being there for each other and actually being with each other.
Taking a step back and giving ourselves that time again felt a bit like when we were younger, when nothing else seemed to exist.
I’m very fortunate to have such open communication with my wife, and it’s kind of ironic that even then we can still miss the conversations that need to happen. Sometimes a situation just needs a reset, and you don’t realise it until you step away from the noise for a moment.
Coming home now feels like we’ve both taken back control as the ultimate team again. You can feel the strength in that. Sometimes you don’t notice what’s slowly drifting until you step back and see it clearly.
There may have been a couple of off plan meals over the weekend, but nothing too diabolical macro wise
Walking back into the iron den though… I felt like a fucking animal. Strength was huge and the mental engagement was on a level I didn’t realise I’d been missing for a while. Everything felt controlled, focused, and powerful. One of those sessions where you know you left nothing on the table.
Plenty of progress made and hopefully it’s a sign of what’s to come moving forward.
Training videos will start coming back next week.
If there’s one thing I’d say to everyone this week, it’s this sometimes stepping away from the grind is exactly what gives you the strength to come back and attack it properly.
Hope you all smash whatever you set out to achieve this week. Commit to what you say you’re going to do and I promise you won’t look back with any regret.
Much love crew
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9 +10kg
90kg ×16 +10kg +1rep
Up another 10kg on the top set 2 weeks in a row now and was able to push a further 10kg on the burner.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7 +2.5kg
32.5kg ×14 +5kg
Pushed up the weight but dropped only just shy of the reps.. its all apart of trying to move foward.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10 +1rep
60kg ×17
60kg ×16
Used the husla pad here for increased range of motion and have to admit, its extremely humbling lol
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
250kg ×9
200kg ×12
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
First run back after a few days away with the family. Honestly it was just really nice to switch off from everything and just be present with them.
One night my wife and I sat outside under the stars and just talked about everything. It’s funny how far you can drift sometimes, even when you’re both walking similar paths with parenting, fitness and careers.
We’re there for each other every day. Helping carry the load when life gets heavy, supporting each other through the grind. But sometimes we forget the difference between being there for each other and actually being with each other.
Taking a step back and giving ourselves that time again felt a bit like when we were younger, when nothing else seemed to exist.
I’m very fortunate to have such open communication with my wife, and it’s kind of ironic that even then we can still miss the conversations that need to happen. Sometimes a situation just needs a reset, and you don’t realise it until you step away from the noise for a moment.
Coming home now feels like we’ve both taken back control as the ultimate team again. You can feel the strength in that. Sometimes you don’t notice what’s slowly drifting until you step back and see it clearly.
There may have been a couple of off plan meals over the weekend, but nothing too diabolical macro wise
Walking back into the iron den though… I felt like a fucking animal. Strength was huge and the mental engagement was on a level I didn’t realise I’d been missing for a while. Everything felt controlled, focused, and powerful. One of those sessions where you know you left nothing on the table.
Plenty of progress made and hopefully it’s a sign of what’s to come moving forward.
Training videos will start coming back next week.
If there’s one thing I’d say to everyone this week, it’s this sometimes stepping away from the grind is exactly what gives you the strength to come back and attack it properly.
Hope you all smash whatever you set out to achieve this week. Commit to what you say you’re going to do and I promise you won’t look back with any regret.
Much love crew
Pigsy
Veteran Mod
Vet Moderator
UGL OZ VIP
Chairman VIP
EVO VIP
EVO V.I.P.
Aussie Legend
EVO Logger
BodyBuilder
Time to yourself so importantAnterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9 +10kg
90kg ×16 +10kg +1rep
Up another 10kg on the top set 2 weeks in a row now and was able to push a further 10kg on the burner.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7 +2.5kg
32.5kg ×14 +5kg
Pushed up the weight but dropped only just shy of the reps.. its all apart of trying to move foward.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10 +1rep
60kg ×17
60kg ×16
Used the husla pad here for increased range of motion and have to admit, its extremely humbling lol
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
250kg ×9
200kg ×12
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
First run back after a few days away with the family. Honestly it was just really nice to switch off from everything and just be present with them.
One night my wife and I sat outside under the stars and just talked about everything. It’s funny how far you can drift sometimes, even when you’re both walking similar paths with parenting, fitness and careers.
We’re there for each other every day. Helping carry the load when life gets heavy, supporting each other through the grind. But sometimes we forget the difference between being there for each other and actually being with each other.
Taking a step back and giving ourselves that time again felt a bit like when we were younger, when nothing else seemed to exist.
I’m very fortunate to have such open communication with my wife, and it’s kind of ironic that even then we can still miss the conversations that need to happen. Sometimes a situation just needs a reset, and you don’t realise it until you step away from the noise for a moment.
Coming home now feels like we’ve both taken back control as the ultimate team again. You can feel the strength in that. Sometimes you don’t notice what’s slowly drifting until you step back and see it clearly.
There may have been a couple of off plan meals over the weekend, but nothing too diabolical macro wise
Walking back into the iron den though… I felt like a fucking animal. Strength was huge and the mental engagement was on a level I didn’t realise I’d been missing for a while. Everything felt controlled, focused, and powerful. One of those sessions where you know you left nothing on the table.
Plenty of progress made and hopefully it’s a sign of what’s to come moving forward.
Training videos will start coming back next week.
If there’s one thing I’d say to everyone this week, it’s this sometimes stepping away from the grind is exactly what gives you the strength to come back and attack it properly.
Hope you all smash whatever you set out to achieve this week. Commit to what you say you’re going to do and I promise you won’t look back with any regret.
Much love crew
Sometimes you read something and it just touches every fibre of you and this is one such moment. Beautiful, honest, uplifting and eloquent piece brother. I understand this perfectly as I had a similar occurrence earlier this year. Sometimes life's noise can be so busy and constant you need to take a step back and remember what is really important. I however could never capture this as beautifully as you just have.Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9 +10kg
90kg ×16 +10kg +1rep
Up another 10kg on the top set 2 weeks in a row now and was able to push a further 10kg on the burner.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7 +2.5kg
32.5kg ×14 +5kg
Pushed up the weight but dropped only just shy of the reps.. its all apart of trying to move foward.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10 +1rep
60kg ×17
60kg ×16
Used the husla pad here for increased range of motion and have to admit, its extremely humbling lol
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
250kg ×9
200kg ×12
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
First run back after a few days away with the family. Honestly it was just really nice to switch off from everything and just be present with them.
One night my wife and I sat outside under the stars and just talked about everything. It’s funny how far you can drift sometimes, even when you’re both walking similar paths with parenting, fitness and careers.
We’re there for each other every day. Helping carry the load when life gets heavy, supporting each other through the grind. But sometimes we forget the difference between being there for each other and actually being with each other.
Taking a step back and giving ourselves that time again felt a bit like when we were younger, when nothing else seemed to exist.
I’m very fortunate to have such open communication with my wife, and it’s kind of ironic that even then we can still miss the conversations that need to happen. Sometimes a situation just needs a reset, and you don’t realise it until you step away from the noise for a moment.
Coming home now feels like we’ve both taken back control as the ultimate team again. You can feel the strength in that. Sometimes you don’t notice what’s slowly drifting until you step back and see it clearly.
There may have been a couple of off plan meals over the weekend, but nothing too diabolical macro wise
Walking back into the iron den though… I felt like a fucking animal. Strength was huge and the mental engagement was on a level I didn’t realise I’d been missing for a while. Everything felt controlled, focused, and powerful. One of those sessions where you know you left nothing on the table.
Plenty of progress made and hopefully it’s a sign of what’s to come moving forward.
Training videos will start coming back next week.
If there’s one thing I’d say to everyone this week, it’s this sometimes stepping away from the grind is exactly what gives you the strength to come back and attack it properly.
Hope you all smash whatever you set out to achieve this week. Commit to what you say you’re going to do and I promise you won’t look back with any regret.
Much love crew
Oh, your training went well to brother
Always love catching up with your log
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
good training 120kgs on the hacks is bigAnterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9 +10kg
90kg ×16 +10kg +1rep
Up another 10kg on the top set 2 weeks in a row now and was able to push a further 10kg on the burner.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7 +2.5kg
32.5kg ×14 +5kg
Pushed up the weight but dropped only just shy of the reps.. its all apart of trying to move foward.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10 +1rep
60kg ×17
60kg ×16
Used the husla pad here for increased range of motion and have to admit, its extremely humbling lol
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
250kg ×9
200kg ×12
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
First run back after a few days away with the family. Honestly it was just really nice to switch off from everything and just be present with them.
One night my wife and I sat outside under the stars and just talked about everything. It’s funny how far you can drift sometimes, even when you’re both walking similar paths with parenting, fitness and careers.
We’re there for each other every day. Helping carry the load when life gets heavy, supporting each other through the grind. But sometimes we forget the difference between being there for each other and actually being with each other.
Taking a step back and giving ourselves that time again felt a bit like when we were younger, when nothing else seemed to exist.
I’m very fortunate to have such open communication with my wife, and it’s kind of ironic that even then we can still miss the conversations that need to happen. Sometimes a situation just needs a reset, and you don’t realise it until you step away from the noise for a moment.
Coming home now feels like we’ve both taken back control as the ultimate team again. You can feel the strength in that. Sometimes you don’t notice what’s slowly drifting until you step back and see it clearly.
There may have been a couple of off plan meals over the weekend, but nothing too diabolical macro wise
Walking back into the iron den though… I felt like a fucking animal. Strength was huge and the mental engagement was on a level I didn’t realise I’d been missing for a while. Everything felt controlled, focused, and powerful. One of those sessions where you know you left nothing on the table.
Plenty of progress made and hopefully it’s a sign of what’s to come moving forward.
Training videos will start coming back next week.
If there’s one thing I’d say to everyone this week, it’s this sometimes stepping away from the grind is exactly what gives you the strength to come back and attack it properly.
Hope you all smash whatever you set out to achieve this week. Commit to what you say you’re going to do and I promise you won’t look back with any regret.
Much love crew
@Allupfromhere and love you talking to your lady under the stars thats something I need to do, havent seen stars properly sitting on the pc lollets get some training pics first before vids if you can
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @Freki
@waggat @Trenhead3cc @codezz @Yuri @MarkNV
Really refreshing and nice to see you’s have such wonderful and supportive relationship, it can go ether way when it comes to body buildingAnterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9 +10kg
90kg ×16 +10kg +1rep
Up another 10kg on the top set 2 weeks in a row now and was able to push a further 10kg on the burner.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7 +2.5kg
32.5kg ×14 +5kg
Pushed up the weight but dropped only just shy of the reps.. its all apart of trying to move foward.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10 +1rep
60kg ×17
60kg ×16
Used the husla pad here for increased range of motion and have to admit, its extremely humbling lol
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
250kg ×9
200kg ×12
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
First run back after a few days away with the family. Honestly it was just really nice to switch off from everything and just be present with them.
One night my wife and I sat outside under the stars and just talked about everything. It’s funny how far you can drift sometimes, even when you’re both walking similar paths with parenting, fitness and careers.
We’re there for each other every day. Helping carry the load when life gets heavy, supporting each other through the grind. But sometimes we forget the difference between being there for each other and actually being with each other.
Taking a step back and giving ourselves that time again felt a bit like when we were younger, when nothing else seemed to exist.
I’m very fortunate to have such open communication with my wife, and it’s kind of ironic that even then we can still miss the conversations that need to happen. Sometimes a situation just needs a reset, and you don’t realise it until you step away from the noise for a moment.
Coming home now feels like we’ve both taken back control as the ultimate team again. You can feel the strength in that. Sometimes you don’t notice what’s slowly drifting until you step back and see it clearly.
There may have been a couple of off plan meals over the weekend, but nothing too diabolical macro wise
Walking back into the iron den though… I felt like a fucking animal. Strength was huge and the mental engagement was on a level I didn’t realise I’d been missing for a while. Everything felt controlled, focused, and powerful. One of those sessions where you know you left nothing on the table.
Plenty of progress made and hopefully it’s a sign of what’s to come moving forward.
Training videos will start coming back next week.
If there’s one thing I’d say to everyone this week, it’s this sometimes stepping away from the grind is exactly what gives you the strength to come back and attack it properly.
Hope you all smash whatever you set out to achieve this week. Commit to what you say you’re going to do and I promise you won’t look back with any regret.
Much love crew
Brother. Welcome back.Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9 +10kg
90kg ×16 +10kg +1rep
Up another 10kg on the top set 2 weeks in a row now and was able to push a further 10kg on the burner.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7 +2.5kg
32.5kg ×14 +5kg
Pushed up the weight but dropped only just shy of the reps.. its all apart of trying to move foward.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10 +1rep
60kg ×17
60kg ×16
Used the husla pad here for increased range of motion and have to admit, its extremely humbling lol
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
250kg ×9
200kg ×12
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
First run back after a few days away with the family. Honestly it was just really nice to switch off from everything and just be present with them.
One night my wife and I sat outside under the stars and just talked about everything. It’s funny how far you can drift sometimes, even when you’re both walking similar paths with parenting, fitness and careers.
We’re there for each other every day. Helping carry the load when life gets heavy, supporting each other through the grind. But sometimes we forget the difference between being there for each other and actually being with each other.
Taking a step back and giving ourselves that time again felt a bit like when we were younger, when nothing else seemed to exist.
I’m very fortunate to have such open communication with my wife, and it’s kind of ironic that even then we can still miss the conversations that need to happen. Sometimes a situation just needs a reset, and you don’t realise it until you step away from the noise for a moment.
Coming home now feels like we’ve both taken back control as the ultimate team again. You can feel the strength in that. Sometimes you don’t notice what’s slowly drifting until you step back and see it clearly.
There may have been a couple of off plan meals over the weekend, but nothing too diabolical macro wise
Walking back into the iron den though… I felt like a fucking animal. Strength was huge and the mental engagement was on a level I didn’t realise I’d been missing for a while. Everything felt controlled, focused, and powerful. One of those sessions where you know you left nothing on the table.
Plenty of progress made and hopefully it’s a sign of what’s to come moving forward.
Training videos will start coming back next week.
If there’s one thing I’d say to everyone this week, it’s this sometimes stepping away from the grind is exactly what gives you the strength to come back and attack it properly.
Hope you all smash whatever you set out to achieve this week. Commit to what you say you’re going to do and I promise you won’t look back with any regret.
Much love crew
Sounds like the weekend away has done its job. Great to reconnect with the wife on that level. Very important. Kids would love having dad around 100% present more than you (or any of us) would realize.
But now... Time to get at it king
. The moment you've been waiting for has arrive. Let build the beast 2026 official starts NOW
Nice update mate. The weekend away sounds awesome. A really nice time away from the grind.Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9 +10kg
90kg ×16 +10kg +1rep
Up another 10kg on the top set 2 weeks in a row now and was able to push a further 10kg on the burner.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7 +2.5kg
32.5kg ×14 +5kg
Pushed up the weight but dropped only just shy of the reps.. its all apart of trying to move foward.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10 +1rep
60kg ×17
60kg ×16
Used the husla pad here for increased range of motion and have to admit, its extremely humbling lol
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
250kg ×9
200kg ×12
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
First run back after a few days away with the family. Honestly it was just really nice to switch off from everything and just be present with them.
One night my wife and I sat outside under the stars and just talked about everything. It’s funny how far you can drift sometimes, even when you’re both walking similar paths with parenting, fitness and careers.
We’re there for each other every day. Helping carry the load when life gets heavy, supporting each other through the grind. But sometimes we forget the difference between being there for each other and actually being with each other.
Taking a step back and giving ourselves that time again felt a bit like when we were younger, when nothing else seemed to exist.
I’m very fortunate to have such open communication with my wife, and it’s kind of ironic that even then we can still miss the conversations that need to happen. Sometimes a situation just needs a reset, and you don’t realise it until you step away from the noise for a moment.
Coming home now feels like we’ve both taken back control as the ultimate team again. You can feel the strength in that. Sometimes you don’t notice what’s slowly drifting until you step back and see it clearly.
There may have been a couple of off plan meals over the weekend, but nothing too diabolical macro wise
Walking back into the iron den though… I felt like a fucking animal. Strength was huge and the mental engagement was on a level I didn’t realise I’d been missing for a while. Everything felt controlled, focused, and powerful. One of those sessions where you know you left nothing on the table.
Plenty of progress made and hopefully it’s a sign of what’s to come moving forward.
Training videos will start coming back next week.
If there’s one thing I’d say to everyone this week, it’s this sometimes stepping away from the grind is exactly what gives you the strength to come back and attack it properly.
Hope you all smash whatever you set out to achieve this week. Commit to what you say you’re going to do and I promise you won’t look back with any regret.
Much love crew
That's some serious progress with your chest exercises there! 45kg incline dumbbell after the other press is impressive!
For sure brother, easily missed sometimes.
As alot of you guys know I have a pregnant wife so, our lives are currently going in different directions with me entering the best shape of my life and my wife struggling a bit with body image and how she feels.Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9 +10kg
90kg ×16 +10kg +1rep
Up another 10kg on the top set 2 weeks in a row now and was able to push a further 10kg on the burner.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7 +2.5kg
32.5kg ×14 +5kg
Pushed up the weight but dropped only just shy of the reps.. its all apart of trying to move foward.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10 +1rep
60kg ×17
60kg ×16
Used the husla pad here for increased range of motion and have to admit, its extremely humbling lol
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
250kg ×9
200kg ×12
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
First run back after a few days away with the family. Honestly it was just really nice to switch off from everything and just be present with them.
One night my wife and I sat outside under the stars and just talked about everything. It’s funny how far you can drift sometimes, even when you’re both walking similar paths with parenting, fitness and careers.
We’re there for each other every day. Helping carry the load when life gets heavy, supporting each other through the grind. But sometimes we forget the difference between being there for each other and actually being with each other.
Taking a step back and giving ourselves that time again felt a bit like when we were younger, when nothing else seemed to exist.
I’m very fortunate to have such open communication with my wife, and it’s kind of ironic that even then we can still miss the conversations that need to happen. Sometimes a situation just needs a reset, and you don’t realise it until you step away from the noise for a moment.
Coming home now feels like we’ve both taken back control as the ultimate team again. You can feel the strength in that. Sometimes you don’t notice what’s slowly drifting until you step back and see it clearly.
There may have been a couple of off plan meals over the weekend, but nothing too diabolical macro wise
Walking back into the iron den though… I felt like a fucking animal. Strength was huge and the mental engagement was on a level I didn’t realise I’d been missing for a while. Everything felt controlled, focused, and powerful. One of those sessions where you know you left nothing on the table.
Plenty of progress made and hopefully it’s a sign of what’s to come moving forward.
Training videos will start coming back next week.
If there’s one thing I’d say to everyone this week, it’s this sometimes stepping away from the grind is exactly what gives you the strength to come back and attack it properly.
Hope you all smash whatever you set out to achieve this week. Commit to what you say you’re going to do and I promise you won’t look back with any regret.
Much love crew
Reading this though, I feel it man, having found your one is the most fortunate thing in the world, I am glad you found the time to appreciate each other in this busy life man, it goes by quick.
I am trying hard to be more mindful and present in my relationship and you further inspired me.
Honestly brother i enjoyed sharing that part more then the workout lol.. and the workout was a heater haha.Sometimes you read something and it just touches every fibre of you and this is one such moment. Beautiful, honest, uplifting and eloquent piece brother. I understand this perfectly as I had a similar occurrence earlier this year. Sometimes life's noise can be so busy and constant you need to take a step back and remember what is really important. I however could never capture this as beautifully as you just have.
Oh, your training went well to brother
Always love catching up with your log
Im glad you could resonate with it brother
Thanks my brothergood training 120kgs on the hacks is big
lets get some training pics first before vids if you can
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @Freki
@waggat @Trenhead3cc @codezz @Yuri @MarkNV
a little time goes a long way sometime legend for sure.
Ill def get some photos up first
Congratulations Chairman
that upgrade been coming while for you brother love ya work Yeah brother is helps for sure, especially when we both take the time for eachother, thanks King
My brother it couldnt have been better honestly. Im hoping they loved it as much as i did, but fuck me have i come back darks from 4 days in the sunBrother. Welcome back.
Sounds like the weekend away has done its job. Great to reconnect with the wife on that level. Very important. Kids would love having dad around 100% present more than you (or any of us) would realize.
But now... Time to get at it king
2026 official starts NOW
Straight up now King, officially starts now
It was brother for real.
Yeah and felt good too!! Fuck i hope i can grow that bad boy this year, can promise it wont be from a lack of effort hahaha.
Road to 50s incoming
Brother I feel you on this one. Pregnancy is a wild phase because for a while you’re both kinda moving in different lanes.
You’re dialling yourself in and chasing your best shape, while she’s going through body changes she can’t really control, and that can mess with anyone’s head a bit.
But the fact you’re even aware of it and trying to be more present already says a lot about you as a partner. Most blokes don’t even think about that side of things.
Just keep doing what you’re doing man. Be there for her, remind her she’s beautiful, and make time for those little moments together. Those things mean more than we realise sometimes.
Glad my post could spark something for you brother. Sounds like you’ve got your head and heart in the right place king.
The hulsa pad is extremely humbling! My quads saw a lotta growth using it & when I dropped the weight back a bit & opened up the back rest of the seat to really hammer the rect fems.Anterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9 +10kg
90kg ×16 +10kg +1rep
Up another 10kg on the top set 2 weeks in a row now and was able to push a further 10kg on the burner.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7 +2.5kg
32.5kg ×14 +5kg
Pushed up the weight but dropped only just shy of the reps.. its all apart of trying to move foward.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10 +1rep
60kg ×17
60kg ×16
Used the husla pad here for increased range of motion and have to admit, its extremely humbling lol
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
250kg ×9
200kg ×12
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
First run back after a few days away with the family. Honestly it was just really nice to switch off from everything and just be present with them.
One night my wife and I sat outside under the stars and just talked about everything. It’s funny how far you can drift sometimes, even when you’re both walking similar paths with parenting, fitness and careers.
We’re there for each other every day. Helping carry the load when life gets heavy, supporting each other through the grind. But sometimes we forget the difference between being there for each other and actually being with each other.
Taking a step back and giving ourselves that time again felt a bit like when we were younger, when nothing else seemed to exist.
I’m very fortunate to have such open communication with my wife, and it’s kind of ironic that even then we can still miss the conversations that need to happen. Sometimes a situation just needs a reset, and you don’t realise it until you step away from the noise for a moment.
Coming home now feels like we’ve both taken back control as the ultimate team again. You can feel the strength in that. Sometimes you don’t notice what’s slowly drifting until you step back and see it clearly.
There may have been a couple of off plan meals over the weekend, but nothing too diabolical macro wise
Walking back into the iron den though… I felt like a fucking animal. Strength was huge and the mental engagement was on a level I didn’t realise I’d been missing for a while. Everything felt controlled, focused, and powerful. One of those sessions where you know you left nothing on the table.
Plenty of progress made and hopefully it’s a sign of what’s to come moving forward.
Training videos will start coming back next week.
If there’s one thing I’d say to everyone this week, it’s this sometimes stepping away from the grind is exactly what gives you the strength to come back and attack it properly.
Hope you all smash whatever you set out to achieve this week. Commit to what you say you’re going to do and I promise you won’t look back with any regret.
Much love crew
Keen for the training videos to make a comeback too
Keep killing it boss
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
EVO family supportThanks my brother
a little time goes a long way sometime legend for sure.
Ill def get some photos up first
Bro your arm genetics along with your work ethic has given you guns of steel! I want your arms for just a day, lend me them.Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health 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
50kg ×14 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×11 +10kg +1rep
90kg ×114
Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×12
33.8kg ×10
22.5kg ×16 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12 +2.5kg
42kg ×16
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
Small progressions here and there and thats what we are after. Was a proper heater of a session and left pumped to the max
The show continues...
View attachment 193193
You're a deep thinker brother I love this. Very true. And yet you can still talk shit with the best of them too like a half corked retard and laugh at incoherent ramble like mine, great multi talented personality!
Great update bro, and some wise wordsAnterior
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9 +10kg
90kg ×16 +10kg +1rep
Up another 10kg on the top set 2 weeks in a row now and was able to push a further 10kg on the burner.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7 +2.5kg
32.5kg ×14 +5kg
Pushed up the weight but dropped only just shy of the reps.. its all apart of trying to move foward.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10 +1rep
60kg ×17
60kg ×16
Used the husla pad here for increased range of motion and have to admit, its extremely humbling lol
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
250kg ×9
200kg ×12
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
First run back after a few days away with the family. Honestly it was just really nice to switch off from everything and just be present with them.
One night my wife and I sat outside under the stars and just talked about everything. It’s funny how far you can drift sometimes, even when you’re both walking similar paths with parenting, fitness and careers.
We’re there for each other every day. Helping carry the load when life gets heavy, supporting each other through the grind. But sometimes we forget the difference between being there for each other and actually being with each other.
Taking a step back and giving ourselves that time again felt a bit like when we were younger, when nothing else seemed to exist.
I’m very fortunate to have such open communication with my wife, and it’s kind of ironic that even then we can still miss the conversations that need to happen. Sometimes a situation just needs a reset, and you don’t realise it until you step away from the noise for a moment.
Coming home now feels like we’ve both taken back control as the ultimate team again. You can feel the strength in that. Sometimes you don’t notice what’s slowly drifting until you step back and see it clearly.
There may have been a couple of off plan meals over the weekend, but nothing too diabolical macro wise
Walking back into the iron den though… I felt like a fucking animal. Strength was huge and the mental engagement was on a level I didn’t realise I’d been missing for a while. Everything felt controlled, focused, and powerful. One of those sessions where you know you left nothing on the table.
Plenty of progress made and hopefully it’s a sign of what’s to come moving forward.
Training videos will start coming back next week.
If there’s one thing I’d say to everyone this week, it’s this sometimes stepping away from the grind is exactly what gives you the strength to come back and attack it properly.
Hope you all smash whatever you set out to achieve this week. Commit to what you say you’re going to do and I promise you won’t look back with any regret.
Much love crew
Its was crazy!! Haha in a good, make me feel weak and need to work harder kind of wayThe hulsa pad is extremely humbling! My quads saw a lotta growth using it & when I dropped the weight back a bit & opened up the back rest of the seat to really hammer the rect fems.
Keen for the training videos to make a comeback too
Keep killing it boss
Will definitely be sticking with it though, more so now you have confirmed its effectiveness
Yeah next week ill bring them back in here and there for sure, gotta try and up me logging game with the elites like yourself
You too mate
Curls for days brother hahaha
Hahaha talking shit is the fun part brother, keeps us all grounded
Thanks brother, i did enjoy sharing themGreat update bro, and some wise words
Wednesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9 +5kg
82kg ×8 +5kg
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +10kg
80kg ×7 +10kg
60kg ×11 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9 +10kg
100kg ×13 +10kg
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12 +1plate
35kg ×8 +1plate
22.5kg ×15 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12
42kg ×16
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
Small progressions here and there and that’s exactly what we’re chasing. Proper heater of a session and left the gym pumped to the max
The show continues.
Headed into work just before 5am only to realise I’d been moved to night shift lol. Got back home and decided to carb up and hit the gym to start the day, thinking I’d sneak in a couple hours sleep before heading off in the afternoon… yeah, that didn’t happen. Not a single minute more of sleep
Finished my shift around 2am the following morning which isn’t anything new for me, but training so early completely shifted my meal timing. By late in the night the hunger was unreal. It got distracting enough that I slipped and grabbed a ready to eat meal on top of everything I’d already eaten for the day.
Annoying little slip up, but I had to keep my head in the game. I work in a pretty high risk environment and being already tired, the last thing I needed was hunger becoming another distraction during the shift.
Thursday - Push
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health by @RGSX
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×12
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9 - New PB by 10kg
100kg ×13
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10 +5kg
50kg ×14
Found a good width on the handles now that is much more comfortable in the later reps and doesnt agitate the left shoulder.
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×9## - Dropset
5kg ×7##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14 - 20sec rest
45kg ×12
Going to swap to a direct pull cable machine next rotation. This one is a twin pulley and im just about maxing out the plates. The direct pull isnt as smooth but it will increase the resistance.
Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Felt like an absolute animal in there this morning. That fire in the workouts is back… the kind where you don’t even want to leave the gym
I’ve restructured my meal timing for the day as well, so there’s no room for excuses or slip ups.
Need to tighten things up right now. Coming off the weekend and then last night as well, it’s time to lock everything back down and get straight back on target. I really don’t want to waste the rebound from being weak willed.
Sometimes those little stumbles are exactly what remind you how much you want it. Dial it back in, stay disciplined, and make the rebound count. The work is there to be done, now it’s just about executing.
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9 +5kg
82kg ×8 +5kg
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +10kg
80kg ×7 +10kg
60kg ×11 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9 +10kg
100kg ×13 +10kg
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12 +1plate
35kg ×8 +1plate
22.5kg ×15 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12
42kg ×16
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
Small progressions here and there and that’s exactly what we’re chasing. Proper heater of a session and left the gym pumped to the max
The show continues.
Headed into work just before 5am only to realise I’d been moved to night shift lol. Got back home and decided to carb up and hit the gym to start the day, thinking I’d sneak in a couple hours sleep before heading off in the afternoon… yeah, that didn’t happen. Not a single minute more of sleep
Finished my shift around 2am the following morning which isn’t anything new for me, but training so early completely shifted my meal timing. By late in the night the hunger was unreal. It got distracting enough that I slipped and grabbed a ready to eat meal on top of everything I’d already eaten for the day.
Annoying little slip up, but I had to keep my head in the game. I work in a pretty high risk environment and being already tired, the last thing I needed was hunger becoming another distraction during the shift.
Thursday - Push
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health by @RGSX
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×12
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9 - New PB by 10kg
100kg ×13
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10 +5kg
50kg ×14
Found a good width on the handles now that is much more comfortable in the later reps and doesnt agitate the left shoulder.
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×9## - Dropset
5kg ×7##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14 - 20sec rest
45kg ×12
Going to swap to a direct pull cable machine next rotation. This one is a twin pulley and im just about maxing out the plates. The direct pull isnt as smooth but it will increase the resistance.
Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Felt like an absolute animal in there this morning. That fire in the workouts is back… the kind where you don’t even want to leave the gym
I’ve restructured my meal timing for the day as well, so there’s no room for excuses or slip ups.
Need to tighten things up right now. Coming off the weekend and then last night as well, it’s time to lock everything back down and get straight back on target. I really don’t want to waste the rebound from being weak willed.
Sometimes those little stumbles are exactly what remind you how much you want it. Dial it back in, stay disciplined, and make the rebound count. The work is there to be done, now it’s just about executing.
Proper beast mode activated now brotherWednesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9 +5kg
82kg ×8 +5kg
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +10kg
80kg ×7 +10kg
60kg ×11 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9 +10kg
100kg ×13 +10kg
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12 +1plate
35kg ×8 +1plate
22.5kg ×15 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12
42kg ×16
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
Small progressions here and there and that’s exactly what we’re chasing. Proper heater of a session and left the gym pumped to the max
The show continues.
Headed into work just before 5am only to realise I’d been moved to night shift lol. Got back home and decided to carb up and hit the gym to start the day, thinking I’d sneak in a couple hours sleep before heading off in the afternoon… yeah, that didn’t happen. Not a single minute more of sleep
Finished my shift around 2am the following morning which isn’t anything new for me, but training so early completely shifted my meal timing. By late in the night the hunger was unreal. It got distracting enough that I slipped and grabbed a ready to eat meal on top of everything I’d already eaten for the day.
Annoying little slip up, but I had to keep my head in the game. I work in a pretty high risk environment and being already tired, the last thing I needed was hunger becoming another distraction during the shift.
Thursday - Push
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health by @RGSX
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×12
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9 - New PB by 10kg
100kg ×13
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10 +5kg
50kg ×14
Found a good width on the handles now that is much more comfortable in the later reps and doesnt agitate the left shoulder.
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×9## - Dropset
5kg ×7##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14 - 20sec rest
45kg ×12
Going to swap to a direct pull cable machine next rotation. This one is a twin pulley and im just about maxing out the plates. The direct pull isnt as smooth but it will increase the resistance.
Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Felt like an absolute animal in there this morning. That fire in the workouts is back… the kind where you don’t even want to leave the gym
I’ve restructured my meal timing for the day as well, so there’s no room for excuses or slip ups.
Need to tighten things up right now. Coming off the weekend and then last night as well, it’s time to lock everything back down and get straight back on target. I really don’t want to waste the rebound from being weak willed.
Sometimes those little stumbles are exactly what remind you how much you want it. Dial it back in, stay disciplined, and make the rebound count. The work is there to be done, now it’s just about executing.
Killa of a session
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
did I read that right you came home 2am and now 5am again working? @AllupfromhereWednesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9 +5kg
82kg ×8 +5kg
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +10kg
80kg ×7 +10kg
60kg ×11 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9 +10kg
100kg ×13 +10kg
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12 +1plate
35kg ×8 +1plate
22.5kg ×15 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12
42kg ×16
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
Small progressions here and there and that’s exactly what we’re chasing. Proper heater of a session and left the gym pumped to the max
The show continues.
Headed into work just before 5am only to realise I’d been moved to night shift lol. Got back home and decided to carb up and hit the gym to start the day, thinking I’d sneak in a couple hours sleep before heading off in the afternoon… yeah, that didn’t happen. Not a single minute more of sleep
Finished my shift around 2am the following morning which isn’t anything new for me, but training so early completely shifted my meal timing. By late in the night the hunger was unreal. It got distracting enough that I slipped and grabbed a ready to eat meal on top of everything I’d already eaten for the day.
Annoying little slip up, but I had to keep my head in the game. I work in a pretty high risk environment and being already tired, the last thing I needed was hunger becoming another distraction during the shift.
Thursday - Push
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health by @RGSX
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×12
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9 - New PB by 10kg
100kg ×13
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10 +5kg
50kg ×14
Found a good width on the handles now that is much more comfortable in the later reps and doesnt agitate the left shoulder.
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×9## - Dropset
5kg ×7##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14 - 20sec rest
45kg ×12
Going to swap to a direct pull cable machine next rotation. This one is a twin pulley and im just about maxing out the plates. The direct pull isnt as smooth but it will increase the resistance.
Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Felt like an absolute animal in there this morning. That fire in the workouts is back… the kind where you don’t even want to leave the gym
I’ve restructured my meal timing for the day as well, so there’s no room for excuses or slip ups.
Need to tighten things up right now. Coming off the weekend and then last night as well, it’s time to lock everything back down and get straight back on target. I really don’t want to waste the rebound from being weak willed.
Sometimes those little stumbles are exactly what remind you how much you want it. Dial it back in, stay disciplined, and make the rebound count. The work is there to be done, now it’s just about executing.
love your training, true animal pumps here, drips big ones! 140 on declines big too!
preachers good tempo!
Haha other way around brother left at 5am and the day finished at 2am the following morning
For sure mate, makes all the difference
@Allupfromhere the overhead tricep press down and cross-body single tricep extension are good exercises and you really put in some good volume.Wednesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9 +5kg
82kg ×8 +5kg
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +10kg
80kg ×7 +10kg
60kg ×11 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9 +10kg
100kg ×13 +10kg
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12 +1plate
35kg ×8 +1plate
22.5kg ×15 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12
42kg ×16
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
Small progressions here and there and that’s exactly what we’re chasing. Proper heater of a session and left the gym pumped to the max
The show continues.
Headed into work just before 5am only to realise I’d been moved to night shift lol. Got back home and decided to carb up and hit the gym to start the day, thinking I’d sneak in a couple hours sleep before heading off in the afternoon… yeah, that didn’t happen. Not a single minute more of sleep
Finished my shift around 2am the following morning which isn’t anything new for me, but training so early completely shifted my meal timing. By late in the night the hunger was unreal. It got distracting enough that I slipped and grabbed a ready to eat meal on top of everything I’d already eaten for the day.
Annoying little slip up, but I had to keep my head in the game. I work in a pretty high risk environment and being already tired, the last thing I needed was hunger becoming another distraction during the shift.
Thursday - Push
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health by @RGSX
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×12
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9 - New PB by 10kg
100kg ×13
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10 +5kg
50kg ×14
Found a good width on the handles now that is much more comfortable in the later reps and doesnt agitate the left shoulder.
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×9## - Dropset
5kg ×7##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14 - 20sec rest
45kg ×12
Going to swap to a direct pull cable machine next rotation. This one is a twin pulley and im just about maxing out the plates. The direct pull isnt as smooth but it will increase the resistance.
Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Felt like an absolute animal in there this morning. That fire in the workouts is back… the kind where you don’t even want to leave the gym
I’ve restructured my meal timing for the day as well, so there’s no room for excuses or slip ups.
Need to tighten things up right now. Coming off the weekend and then last night as well, it’s time to lock everything back down and get straight back on target. I really don’t want to waste the rebound from being weak willed.
Sometimes those little stumbles are exactly what remind you how much you want it. Dial it back in, stay disciplined, and make the rebound count. The work is there to be done, now it’s just about executing.
I'm glad that you're feeling like an animal in the gym. That's great. It seems like you're really rolling now and nothing's going to stop you. @AllupfromhereWednesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9 +5kg
82kg ×8 +5kg
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +10kg
80kg ×7 +10kg
60kg ×11 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9 +10kg
100kg ×13 +10kg
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12 +1plate
35kg ×8 +1plate
22.5kg ×15 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12
42kg ×16
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
Small progressions here and there and that’s exactly what we’re chasing. Proper heater of a session and left the gym pumped to the max
The show continues.
Headed into work just before 5am only to realise I’d been moved to night shift lol. Got back home and decided to carb up and hit the gym to start the day, thinking I’d sneak in a couple hours sleep before heading off in the afternoon… yeah, that didn’t happen. Not a single minute more of sleep
Finished my shift around 2am the following morning which isn’t anything new for me, but training so early completely shifted my meal timing. By late in the night the hunger was unreal. It got distracting enough that I slipped and grabbed a ready to eat meal on top of everything I’d already eaten for the day.
Annoying little slip up, but I had to keep my head in the game. I work in a pretty high risk environment and being already tired, the last thing I needed was hunger becoming another distraction during the shift.
Thursday - Push
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health by @RGSX
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×12
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9 - New PB by 10kg
100kg ×13
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10 +5kg
50kg ×14
Found a good width on the handles now that is much more comfortable in the later reps and doesnt agitate the left shoulder.
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×9## - Dropset
5kg ×7##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14 - 20sec rest
45kg ×12
Going to swap to a direct pull cable machine next rotation. This one is a twin pulley and im just about maxing out the plates. The direct pull isnt as smooth but it will increase the resistance.
Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Felt like an absolute animal in there this morning. That fire in the workouts is back… the kind where you don’t even want to leave the gym
I’ve restructured my meal timing for the day as well, so there’s no room for excuses or slip ups.
Need to tighten things up right now. Coming off the weekend and then last night as well, it’s time to lock everything back down and get straight back on target. I really don’t want to waste the rebound from being weak willed.
Sometimes those little stumbles are exactly what remind you how much you want it. Dial it back in, stay disciplined, and make the rebound count. The work is there to be done, now it’s just about executing.
Cross-body single tricep extension is on point. @Allupfromhere overhand tricep press downs are also really nice.Wednesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9 +5kg
82kg ×8 +5kg
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +10kg
80kg ×7 +10kg
60kg ×11 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9 +10kg
100kg ×13 +10kg
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12 +1plate
35kg ×8 +1plate
22.5kg ×15 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12
42kg ×16
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
Small progressions here and there and that’s exactly what we’re chasing. Proper heater of a session and left the gym pumped to the max
The show continues.
Headed into work just before 5am only to realise I’d been moved to night shift lol. Got back home and decided to carb up and hit the gym to start the day, thinking I’d sneak in a couple hours sleep before heading off in the afternoon… yeah, that didn’t happen. Not a single minute more of sleep
Finished my shift around 2am the following morning which isn’t anything new for me, but training so early completely shifted my meal timing. By late in the night the hunger was unreal. It got distracting enough that I slipped and grabbed a ready to eat meal on top of everything I’d already eaten for the day.
Annoying little slip up, but I had to keep my head in the game. I work in a pretty high risk environment and being already tired, the last thing I needed was hunger becoming another distraction during the shift.
Thursday - Push
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health by @RGSX
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×12
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9 - New PB by 10kg
100kg ×13
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10 +5kg
50kg ×14
Found a good width on the handles now that is much more comfortable in the later reps and doesnt agitate the left shoulder.
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×9## - Dropset
5kg ×7##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14 - 20sec rest
45kg ×12
Going to swap to a direct pull cable machine next rotation. This one is a twin pulley and im just about maxing out the plates. The direct pull isnt as smooth but it will increase the resistance.
Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Felt like an absolute animal in there this morning. That fire in the workouts is back… the kind where you don’t even want to leave the gym
I’ve restructured my meal timing for the day as well, so there’s no room for excuses or slip ups.
Need to tighten things up right now. Coming off the weekend and then last night as well, it’s time to lock everything back down and get straight back on target. I really don’t want to waste the rebound from being weak willed.
Sometimes those little stumbles are exactly what remind you how much you want it. Dial it back in, stay disciplined, and make the rebound count. The work is there to be done, now it’s just about executing.
@Allupfromhere Bros, I like the workout overall. Drop sets are no joke. They really get your physique pumping.Wednesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9 +5kg
82kg ×8 +5kg
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +10kg
80kg ×7 +10kg
60kg ×11 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9 +10kg
100kg ×13 +10kg
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12 +1plate
35kg ×8 +1plate
22.5kg ×15 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12
42kg ×16
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
Small progressions here and there and that’s exactly what we’re chasing. Proper heater of a session and left the gym pumped to the max
The show continues.
Headed into work just before 5am only to realise I’d been moved to night shift lol. Got back home and decided to carb up and hit the gym to start the day, thinking I’d sneak in a couple hours sleep before heading off in the afternoon… yeah, that didn’t happen. Not a single minute more of sleep
Finished my shift around 2am the following morning which isn’t anything new for me, but training so early completely shifted my meal timing. By late in the night the hunger was unreal. It got distracting enough that I slipped and grabbed a ready to eat meal on top of everything I’d already eaten for the day.
Annoying little slip up, but I had to keep my head in the game. I work in a pretty high risk environment and being already tired, the last thing I needed was hunger becoming another distraction during the shift.
Thursday - Push
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health by @RGSX
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×12
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9 - New PB by 10kg
100kg ×13
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10 +5kg
50kg ×14
Found a good width on the handles now that is much more comfortable in the later reps and doesnt agitate the left shoulder.
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×9## - Dropset
5kg ×7##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14 - 20sec rest
45kg ×12
Going to swap to a direct pull cable machine next rotation. This one is a twin pulley and im just about maxing out the plates. The direct pull isnt as smooth but it will increase the resistance.
Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Felt like an absolute animal in there this morning. That fire in the workouts is back… the kind where you don’t even want to leave the gym
I’ve restructured my meal timing for the day as well, so there’s no room for excuses or slip ups.
Need to tighten things up right now. Coming off the weekend and then last night as well, it’s time to lock everything back down and get straight back on target. I really don’t want to waste the rebound from being weak willed.
Sometimes those little stumbles are exactly what remind you how much you want it. Dial it back in, stay disciplined, and make the rebound count. The work is there to be done, now it’s just about executing.
You are becoming more and more dangerous. Yes you feel like an animal because you've trained your body and your mind. That's what I would like to see. You are a true dedicated warrior! @AllupfromhereWednesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9 +5kg
82kg ×8 +5kg
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +10kg
80kg ×7 +10kg
60kg ×11 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9 +10kg
100kg ×13 +10kg
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12 +1plate
35kg ×8 +1plate
22.5kg ×15 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12
42kg ×16
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
Small progressions here and there and that’s exactly what we’re chasing. Proper heater of a session and left the gym pumped to the max
The show continues.
Headed into work just before 5am only to realise I’d been moved to night shift lol. Got back home and decided to carb up and hit the gym to start the day, thinking I’d sneak in a couple hours sleep before heading off in the afternoon… yeah, that didn’t happen. Not a single minute more of sleep
Finished my shift around 2am the following morning which isn’t anything new for me, but training so early completely shifted my meal timing. By late in the night the hunger was unreal. It got distracting enough that I slipped and grabbed a ready to eat meal on top of everything I’d already eaten for the day.
Annoying little slip up, but I had to keep my head in the game. I work in a pretty high risk environment and being already tired, the last thing I needed was hunger becoming another distraction during the shift.
Thursday - Push
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health by @RGSX
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×12
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9 - New PB by 10kg
100kg ×13
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10 +5kg
50kg ×14
Found a good width on the handles now that is much more comfortable in the later reps and doesnt agitate the left shoulder.
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×9## - Dropset
5kg ×7##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14 - 20sec rest
45kg ×12
Going to swap to a direct pull cable machine next rotation. This one is a twin pulley and im just about maxing out the plates. The direct pull isnt as smooth but it will increase the resistance.
Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Felt like an absolute animal in there this morning. That fire in the workouts is back… the kind where you don’t even want to leave the gym
I’ve restructured my meal timing for the day as well, so there’s no room for excuses or slip ups.
Need to tighten things up right now. Coming off the weekend and then last night as well, it’s time to lock everything back down and get straight back on target. I really don’t want to waste the rebound from being weak willed.
Sometimes those little stumbles are exactly what remind you how much you want it. Dial it back in, stay disciplined, and make the rebound count. The work is there to be done, now it’s just about executing.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
lol sorry I got confused thereHaha other way around brother left at 5am and the day finished at 2am the following morning
@Allupfromhere
looking amazing my brother everytime i see your progress im blown away! straight up king slayerPull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health 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
50kg ×14 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×11 +10kg +1rep
90kg ×114
Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×12
33.8kg ×10
22.5kg ×16 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12 +2.5kg
42kg ×16
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
Small progressions here and there and thats what we are after. Was a proper heater of a session and left pumped to the max
The show continues...
View attachment 193193
My boy looking absolutely jackedPull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health 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
50kg ×14 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×11 +10kg +1rep
90kg ×114
Straight arm lat pulldown
2x8-10, 1×15-18
33.8kg ×12
33.8kg ×10
22.5kg ×16 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12 +2.5kg
42kg ×16
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
Small progressions here and there and thats what we are after. Was a proper heater of a session and left pumped to the max
The show continues...
View attachment 193193
Nice update bro. Slow and steady.
killing it
Appreciate you both brothersMy boy looking absolutely jacked
Nice update bro. Slow and steady.
killing it
Monday - Anterior
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
140kg ×6 +10kg##
90kg ×16 +10kg
Lol bit off more then i could chew on that top set,
140 was fucking heavy. Dropped back to a doller 30 for another 6 and finished off the burner properly. Big goals in the sights for my chest. Need big weight with proper execution.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7
32.5kg ×14
Held the line here this week, spent a bit a cash on the chest press and didnt have much change left over for these bad boys.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10
60kg ×17
60kg ×16
That husla pad gonna shift the weight down for a little. Want to keep these clean and this rom has changed the game.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10 +10kg
80kg ×16
Finally a bump in weight here. Honestly could have gone 140 and kept it clean but i was already in the groove.
Incline leg press
1×8-10, 1×10-12
250kg ×9
200kg ×12
Still keeping these tidy, deep and controlled.
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
Keeping this weight still and focusing on tempo and squeeze.
Reflections -
Tough to admit, but I let myself slip over the last couple of weeks, and it couldn’t have come at a more delicate time as we started the reverse.
The post cut hunger was completely uncharted waters for me. I knew it would be there, but I didn’t expect it to be anywhere near this difficult to manage.
I hadn’t been able to check in over the last couple of weeks due to a few things on my end, and without that accountability I let emotion take over logic a bit and started feeling pretty lost with it all.
I reached out to my boy @PopRox19 because I honestly wasn’t sure if I’d just undone a lot of the hard work we had put into the cut. Even though I still couldn’t find the time to jump on a call, he made sure to collect all the information he needed and sent through a full video response for me to go over when I had the chance.
There was a firm pep talk and a bit of a kick up the ass in there too, but it was exactly what was needed. As he said, there’s no growth in sitting in negativity. The job now was simple. Re saddle the horse, get straight back on track, and get back to work.
He also helped me understand that the rebound phase is genuinely one of the hardest phases to navigate, and that very few people get it right on their first run through it. That wasn’t about letting me off the hook, it was about helping me understand what I’m up against and becoming more aware moving forward now that I’ve experienced it firsthand.
Even tonight he called through just to check in and make sure I had started the week the way I said I would and done what I set out to do.
That’s the mark of a coach who is genuinely invested in your journey.
Appreciate you big dawg
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
140kg ×6 +10kg##
90kg ×16 +10kg
Lol bit off more then i could chew on that top set,
140 was fucking heavy. Dropped back to a doller 30 for another 6 and finished off the burner properly. Big goals in the sights for my chest. Need big weight with proper execution.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7
32.5kg ×14
Held the line here this week, spent a bit a cash on the chest press and didnt have much change left over for these bad boys.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10
60kg ×17
60kg ×16
That husla pad gonna shift the weight down for a little. Want to keep these clean and this rom has changed the game.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10 +10kg
80kg ×16
Finally a bump in weight here. Honestly could have gone 140 and kept it clean but i was already in the groove.
Incline leg press
1×8-10, 1×10-12
250kg ×9
200kg ×12
Still keeping these tidy, deep and controlled.
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
Keeping this weight still and focusing on tempo and squeeze.
Reflections -
Tough to admit, but I let myself slip over the last couple of weeks, and it couldn’t have come at a more delicate time as we started the reverse.
The post cut hunger was completely uncharted waters for me. I knew it would be there, but I didn’t expect it to be anywhere near this difficult to manage.
I hadn’t been able to check in over the last couple of weeks due to a few things on my end, and without that accountability I let emotion take over logic a bit and started feeling pretty lost with it all.
I reached out to my boy @PopRox19 because I honestly wasn’t sure if I’d just undone a lot of the hard work we had put into the cut. Even though I still couldn’t find the time to jump on a call, he made sure to collect all the information he needed and sent through a full video response for me to go over when I had the chance.
There was a firm pep talk and a bit of a kick up the ass in there too, but it was exactly what was needed. As he said, there’s no growth in sitting in negativity. The job now was simple. Re saddle the horse, get straight back on track, and get back to work.
He also helped me understand that the rebound phase is genuinely one of the hardest phases to navigate, and that very few people get it right on their first run through it. That wasn’t about letting me off the hook, it was about helping me understand what I’m up against and becoming more aware moving forward now that I’ve experienced it firsthand.
Even tonight he called through just to check in and make sure I had started the week the way I said I would and done what I set out to do.
That’s the mark of a coach who is genuinely invested in your journey.
Appreciate you big dawg
Last edited:
Massive shoutout to my boy as always @R&Dpharma
Not just for the quality of the products, but for the support behind the scenes as well. Always there helping along the journey both on and off the forum, and honestly couldn’t ask to be part of a better team.
Anyone who’s been following the log has seen the progress that’s been made, and that’s been built with the help of seriously high level gear. Consistency, quality, and someone who actually stands behind what they do, that’s what makes the difference.
If you’re looking to run the same elite compounds that have been driving this progress, you can grab 10% off using the code Allupfromhere10.
Quality speaks for itself
Not just for the quality of the products, but for the support behind the scenes as well. Always there helping along the journey both on and off the forum, and honestly couldn’t ask to be part of a better team.
Anyone who’s been following the log has seen the progress that’s been made, and that’s been built with the help of seriously high level gear. Consistency, quality, and someone who actually stands behind what they do, that’s what makes the difference.
If you’re looking to run the same elite compounds that have been driving this progress, you can grab 10% off using the code Allupfromhere10.
Quality speaks for itself
Nice plug brother. @R&Dpharma are one of the best in the business and can vouch for their products also, have previously used. Top quality and service isMassive shoutout to my boy as always @R&Dpharma
Not just for the quality of the products, but for the support behind the scenes as well. Always there helping along the journey both on and off the forum, and honestly couldn’t ask to be part of a better team.
Anyone who’s been following the log has seen the progress that’s been made, and that’s been built with the help of seriously high level gear. Consistency, quality, and someone who actually stands behind what they do, that’s what makes the difference.
If you’re looking to run the same elite compounds that have been driving this progress, you can grab 10% off using the code Allupfromhere10.
Quality speaks for itself
for sure You make a great team and looking forward to seeing the progression during this next phase
Finally got your discount code
love it
Thanks brotherNice plug brother. @R&Dpharma are one of the best in the business and can vouch for their products also, have previously used. Top quality and service is
You make a great team and looking forward to seeing the progression during this next phase
Finally got your discount code
Haha finally posted it up, shit effort at my end lol
@Allupfromhere awesome update. You’re doing awesome.Wednesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadow labs
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9 +5kg
82kg ×8 +5kg
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8 +10kg
80kg ×7 +10kg
60kg ×11 +10kg
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9 +10kg
100kg ×13 +10kg
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12 +1plate
35kg ×8 +1plate
22.5kg ×15 +1plate
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
63.5kg ×12
42kg ×16
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
Small progressions here and there and that’s exactly what we’re chasing. Proper heater of a session and left the gym pumped to the max
The show continues.
Headed into work just before 5am only to realise I’d been moved to night shift lol. Got back home and decided to carb up and hit the gym to start the day, thinking I’d sneak in a couple hours sleep before heading off in the afternoon… yeah, that didn’t happen. Not a single minute more of sleep
Finished my shift around 2am the following morning which isn’t anything new for me, but training so early completely shifted my meal timing. By late in the night the hunger was unreal. It got distracting enough that I slipped and grabbed a ready to eat meal on top of everything I’d already eaten for the day.
Annoying little slip up, but I had to keep my head in the game. I work in a pretty high risk environment and being already tired, the last thing I needed was hunger becoming another distraction during the shift.
Thursday - Push
Powered by @R&Dpharma
Coached by @PopRox19
Gh + Reta by @shadowlabs
Health by @RGSX
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
120kg ×9 +10kg
80kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×12
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9 - New PB by 10kg
100kg ×13
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10 +5kg
50kg ×14
Found a good width on the handles now that is much more comfortable in the later reps and doesnt agitate the left shoulder.
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×9## - Dropset
5kg ×7##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
77kg ×12
77kg ×11
45kg ×14 - 20sec rest
45kg ×12
Going to swap to a direct pull cable machine next rotation. This one is a twin pulley and im just about maxing out the plates. The direct pull isnt as smooth but it will increase the resistance.
Cross body single tricep extension
1×12-15, 1×15-20
11.25kg ×13
8kg ×18##
Felt like an absolute animal in there this morning. That fire in the workouts is back… the kind where you don’t even want to leave the gym
I’ve restructured my meal timing for the day as well, so there’s no room for excuses or slip ups.
Need to tighten things up right now. Coming off the weekend and then last night as well, it’s time to lock everything back down and get straight back on target. I really don’t want to waste the rebound from being weak willed.
Sometimes those little stumbles are exactly what remind you how much you want it. Dial it back in, stay disciplined, and make the rebound count. The work is there to be done, now it’s just about executing.
Great update brother. Very honest about the conflict and mental struggles you are going through it this current phase. Big props to your coach for giving you the guidance, pep talk and kick in the arse required. An obviously top level professional who is at the top of the coaching game.Monday - Anterior
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
140kg ×6 +10kg##
90kg ×16 +10kg
Lol bit off more then i could chew on that top set,
140 was fucking heavy. Dropped back to a doller 30 for another 6 and finished off the burner properly. Big goals in the sights for my chest. Need big weight with proper execution.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7
32.5kg ×14
Held the line here this week, spent a bit a cash on the chest press and didnt have much change left over for these bad boys.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10
60kg ×17
60kg ×16
That husla pad gonna shift the weight down for a little. Want to keep these clean and this rom has changed the game.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10 +10kg
80kg ×16
Finally a bump in weight here. Honestly could have gone 140 and kept it clean but i was already in the groove.
Incline leg press
1×8-10, 1×10-12
250kg ×9
200kg ×12
Still keeping these tidy, deep and controlled.
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
Keeping this weight still and focusing on tempo and squeeze.
Reflections -
Tough to admit, but I let myself slip over the last couple of weeks, and it couldn’t have come at a more delicate time as we started the reverse.
The post cut hunger was completely uncharted waters for me. I knew it would be there, but I didn’t expect it to be anywhere near this difficult to manage.
I hadn’t been able to check in over the last couple of weeks due to a few things on my end, and without that accountability I let emotion take over logic a bit and started feeling pretty lost with it all.
I reached out to my boy @PopRox19 because I honestly wasn’t sure if I’d just undone a lot of the hard work we had put into the cut. Even though I still couldn’t find the time to jump on a call, he made sure to collect all the information he needed and sent through a full video response for me to go over when I had the chance.
There was a firm pep talk and a bit of a kick up the ass in there too, but it was exactly what was needed. As he said, there’s no growth in sitting in negativity. The job now was simple. Re saddle the horse, get straight back on track, and get back to work.
He also helped me understand that the rebound phase is genuinely one of the hardest phases to navigate, and that very few people get it right on their first run through it. That wasn’t about letting me off the hook, it was about helping me understand what I’m up against and becoming more aware moving forward now that I’ve experienced it firsthand.
Even tonight he called through just to check in and make sure I had started the week the way I said I would and done what I set out to do.
That’s the mark of a coach who is genuinely invested in your journey.
Appreciate you big dawg
Nice shout out to @R&Dpharma for getting the machine going strong.
Onwards and upwards legend
Respect bother appreciate the opportunity to support you and have you leading the R&D crewMassive shoutout to my boy as always @R&Dpharma
Not just for the quality of the products, but for the support behind the scenes as well. Always there helping along the journey both on and off the forum, and honestly couldn’t ask to be part of a better team.
Anyone who’s been following the log has seen the progress that’s been made, and that’s been built with the help of seriously high level gear. Consistency, quality, and someone who actually stands behind what they do, that’s what makes the difference.
If you’re looking to run the same elite compounds that have been driving this progress, you can grab 10% off using the code Allupfromhere10.
Quality speaks for itself
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
EVO family respectMonday - Anterior
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
140kg ×6 +10kg##
90kg ×16 +10kg
Lol bit off more then i could chew on that top set,
140 was fucking heavy. Dropped back to a doller 30 for another 6 and finished off the burner properly. Big goals in the sights for my chest. Need big weight with proper execution.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7
32.5kg ×14
Held the line here this week, spent a bit a cash on the chest press and didnt have much change left over for these bad boys.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10
60kg ×17
60kg ×16
That husla pad gonna shift the weight down for a little. Want to keep these clean and this rom has changed the game.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10 +10kg
80kg ×16
Finally a bump in weight here. Honestly could have gone 140 and kept it clean but i was already in the groove.
Incline leg press
1×8-10, 1×10-12
250kg ×9
200kg ×12
Still keeping these tidy, deep and controlled.
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
Keeping this weight still and focusing on tempo and squeeze.
Reflections -
Tough to admit, but I let myself slip over the last couple of weeks, and it couldn’t have come at a more delicate time as we started the reverse.
The post cut hunger was completely uncharted waters for me. I knew it would be there, but I didn’t expect it to be anywhere near this difficult to manage.
I hadn’t been able to check in over the last couple of weeks due to a few things on my end, and without that accountability I let emotion take over logic a bit and started feeling pretty lost with it all.
I reached out to my boy @PopRox19 because I honestly wasn’t sure if I’d just undone a lot of the hard work we had put into the cut. Even though I still couldn’t find the time to jump on a call, he made sure to collect all the information he needed and sent through a full video response for me to go over when I had the chance.
There was a firm pep talk and a bit of a kick up the ass in there too, but it was exactly what was needed. As he said, there’s no growth in sitting in negativity. The job now was simple. Re saddle the horse, get straight back on track, and get back to work.
He also helped me understand that the rebound phase is genuinely one of the hardest phases to navigate, and that very few people get it right on their first run through it. That wasn’t about letting me off the hook, it was about helping me understand what I’m up against and becoming more aware moving forward now that I’ve experienced it firsthand.
Even tonight he called through just to check in and make sure I had started the week the way I said I would and done what I set out to do.
That’s the mark of a coach who is genuinely invested in your journey.
Appreciate you big dawg
love to see you working hard with your coach to keep going forward @Allupfromhere this is how good coaches work, shout out to @PopRox19 big 140 chest press too wow!
Team R&D @R&Dpharma for the WIN!
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence
Nice update mate.Monday - Anterior
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
140kg ×6 +10kg##
90kg ×16 +10kg
Lol bit off more then i could chew on that top set,
140 was fucking heavy. Dropped back to a doller 30 for another 6 and finished off the burner properly. Big goals in the sights for my chest. Need big weight with proper execution.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7
32.5kg ×14
Held the line here this week, spent a bit a cash on the chest press and didnt have much change left over for these bad boys.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10
60kg ×17
60kg ×16
That husla pad gonna shift the weight down for a little. Want to keep these clean and this rom has changed the game.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10 +10kg
80kg ×16
Finally a bump in weight here. Honestly could have gone 140 and kept it clean but i was already in the groove.
Incline leg press
1×8-10, 1×10-12
250kg ×9
200kg ×12
Still keeping these tidy, deep and controlled.
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
Keeping this weight still and focusing on tempo and squeeze.
Reflections -
Tough to admit, but I let myself slip over the last couple of weeks, and it couldn’t have come at a more delicate time as we started the reverse.
The post cut hunger was completely uncharted waters for me. I knew it would be there, but I didn’t expect it to be anywhere near this difficult to manage.
I hadn’t been able to check in over the last couple of weeks due to a few things on my end, and without that accountability I let emotion take over logic a bit and started feeling pretty lost with it all.
I reached out to my boy @PopRox19 because I honestly wasn’t sure if I’d just undone a lot of the hard work we had put into the cut. Even though I still couldn’t find the time to jump on a call, he made sure to collect all the information he needed and sent through a full video response for me to go over when I had the chance.
There was a firm pep talk and a bit of a kick up the ass in there too, but it was exactly what was needed. As he said, there’s no growth in sitting in negativity. The job now was simple. Re saddle the horse, get straight back on track, and get back to work.
He also helped me understand that the rebound phase is genuinely one of the hardest phases to navigate, and that very few people get it right on their first run through it. That wasn’t about letting me off the hook, it was about helping me understand what I’m up against and becoming more aware moving forward now that I’ve experienced it firsthand.
Even tonight he called through just to check in and make sure I had started the week the way I said I would and done what I set out to do.
That’s the mark of a coach who is genuinely invested in your journey.
Appreciate you big dawg
Some good weight increases again. Nothing wrong with getting a bit keen on the machine press. Will still benefit going forward. Nice jump on the hack squats!
Did you overshoot macros for a while? What makes post cut harder then later stages of cut you reckon? Body gets a taste for more and wants MOOOAAARRRR??
Or just a lag in the cravings from the end of the cut?
You're in good hands with @PopRox19 brother. Love your straight up honesty and ability to self reflect.Monday - Anterior
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
140kg ×6 +10kg##
90kg ×16 +10kg
Lol bit off more then i could chew on that top set,
140 was fucking heavy. Dropped back to a doller 30 for another 6 and finished off the burner properly. Big goals in the sights for my chest. Need big weight with proper execution.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7
32.5kg ×14
Held the line here this week, spent a bit a cash on the chest press and didnt have much change left over for these bad boys.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10
60kg ×17
60kg ×16
That husla pad gonna shift the weight down for a little. Want to keep these clean and this rom has changed the game.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10 +10kg
80kg ×16
Finally a bump in weight here. Honestly could have gone 140 and kept it clean but i was already in the groove.
Incline leg press
1×8-10, 1×10-12
250kg ×9
200kg ×12
Still keeping these tidy, deep and controlled.
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
Keeping this weight still and focusing on tempo and squeeze.
Reflections -
Tough to admit, but I let myself slip over the last couple of weeks, and it couldn’t have come at a more delicate time as we started the reverse.
The post cut hunger was completely uncharted waters for me. I knew it would be there, but I didn’t expect it to be anywhere near this difficult to manage.
I hadn’t been able to check in over the last couple of weeks due to a few things on my end, and without that accountability I let emotion take over logic a bit and started feeling pretty lost with it all.
I reached out to my boy @PopRox19 because I honestly wasn’t sure if I’d just undone a lot of the hard work we had put into the cut. Even though I still couldn’t find the time to jump on a call, he made sure to collect all the information he needed and sent through a full video response for me to go over when I had the chance.
There was a firm pep talk and a bit of a kick up the ass in there too, but it was exactly what was needed. As he said, there’s no growth in sitting in negativity. The job now was simple. Re saddle the horse, get straight back on track, and get back to work.
He also helped me understand that the rebound phase is genuinely one of the hardest phases to navigate, and that very few people get it right on their first run through it. That wasn’t about letting me off the hook, it was about helping me understand what I’m up against and becoming more aware moving forward now that I’ve experienced it firsthand.
Even tonight he called through just to check in and make sure I had started the week the way I said I would and done what I set out to do.
That’s the mark of a coach who is genuinely invested in your journey.
Appreciate you big dawg
Some big lifts too brother I didn't realise how strong you were
You're smashing it bro. Don't be too hard on yourself but I know it's only because you have the Beast drive in you.Monday - Anterior
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
140kg ×6 +10kg##
90kg ×16 +10kg
Lol bit off more then i could chew on that top set,
140 was fucking heavy. Dropped back to a doller 30 for another 6 and finished off the burner properly. Big goals in the sights for my chest. Need big weight with proper execution.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7
32.5kg ×14
Held the line here this week, spent a bit a cash on the chest press and didnt have much change left over for these bad boys.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10
60kg ×17
60kg ×16
That husla pad gonna shift the weight down for a little. Want to keep these clean and this rom has changed the game.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10 +10kg
80kg ×16
Finally a bump in weight here. Honestly could have gone 140 and kept it clean but i was already in the groove.
Incline leg press
1×8-10, 1×10-12
250kg ×9
200kg ×12
Still keeping these tidy, deep and controlled.
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
Keeping this weight still and focusing on tempo and squeeze.
Reflections -
Tough to admit, but I let myself slip over the last couple of weeks, and it couldn’t have come at a more delicate time as we started the reverse.
The post cut hunger was completely uncharted waters for me. I knew it would be there, but I didn’t expect it to be anywhere near this difficult to manage.
I hadn’t been able to check in over the last couple of weeks due to a few things on my end, and without that accountability I let emotion take over logic a bit and started feeling pretty lost with it all.
I reached out to my boy @PopRox19 because I honestly wasn’t sure if I’d just undone a lot of the hard work we had put into the cut. Even though I still couldn’t find the time to jump on a call, he made sure to collect all the information he needed and sent through a full video response for me to go over when I had the chance.
There was a firm pep talk and a bit of a kick up the ass in there too, but it was exactly what was needed. As he said, there’s no growth in sitting in negativity. The job now was simple. Re saddle the horse, get straight back on track, and get back to work.
He also helped me understand that the rebound phase is genuinely one of the hardest phases to navigate, and that very few people get it right on their first run through it. That wasn’t about letting me off the hook, it was about helping me understand what I’m up against and becoming more aware moving forward now that I’ve experienced it firsthand.
Even tonight he called through just to check in and make sure I had started the week the way I said I would and done what I set out to do.
That’s the mark of a coach who is genuinely invested in your journey.
Appreciate you big dawg
Always impressive update pictures bro from where you come from at the start.
Super proud of you
Sorry brother - Just catching up with your reflection now...Monday - Anterior
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
140kg ×6 +10kg##
90kg ×16 +10kg
Lol bit off more then i could chew on that top set,
140 was fucking heavy. Dropped back to a doller 30 for another 6 and finished off the burner properly. Big goals in the sights for my chest. Need big weight with proper execution.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7
32.5kg ×14
Held the line here this week, spent a bit a cash on the chest press and didnt have much change left over for these bad boys.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10
60kg ×17
60kg ×16
That husla pad gonna shift the weight down for a little. Want to keep these clean and this rom has changed the game.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10 +10kg
80kg ×16
Finally a bump in weight here. Honestly could have gone 140 and kept it clean but i was already in the groove.
Incline leg press
1×8-10, 1×10-12
250kg ×9
200kg ×12
Still keeping these tidy, deep and controlled.
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
Keeping this weight still and focusing on tempo and squeeze.
Reflections -
Tough to admit, but I let myself slip over the last couple of weeks, and it couldn’t have come at a more delicate time as we started the reverse.
The post cut hunger was completely uncharted waters for me. I knew it would be there, but I didn’t expect it to be anywhere near this difficult to manage.
I hadn’t been able to check in over the last couple of weeks due to a few things on my end, and without that accountability I let emotion take over logic a bit and started feeling pretty lost with it all.
I reached out to my boy @PopRox19 because I honestly wasn’t sure if I’d just undone a lot of the hard work we had put into the cut. Even though I still couldn’t find the time to jump on a call, he made sure to collect all the information he needed and sent through a full video response for me to go over when I had the chance.
There was a firm pep talk and a bit of a kick up the ass in there too, but it was exactly what was needed. As he said, there’s no growth in sitting in negativity. The job now was simple. Re saddle the horse, get straight back on track, and get back to work.
He also helped me understand that the rebound phase is genuinely one of the hardest phases to navigate, and that very few people get it right on their first run through it. That wasn’t about letting me off the hook, it was about helping me understand what I’m up against and becoming more aware moving forward now that I’ve experienced it firsthand.
Even tonight he called through just to check in and make sure I had started the week the way I said I would and done what I set out to do.
That’s the mark of a coach who is genuinely invested in your journey.
Appreciate you big dawg
This is something we all go through man.. i struggled with both hunger, cravings and body dysmorphia coming out of my cut. Its part of the process. I went through my log to find the period of time where this was at its worse. Link below if you feel like a read.....
https://www.evolutionary.org/forums...ron-hgh-retatrutide-cycle.108455/post-1964142
You are defiantly not alone. Its something I'm sure you and I will get better with as we continue to cycle between building / cutting phases and how we manage certain stressors in this bodybuilding game. I found logging the truth & being open with my coach really helpful - both of which you've already done here.
For me, It was also difficult to see the leanness disappear as i got deeper into the build. Lines and cuts were less visual. Little bloaty and watery. But. Again, cant be at your biggest, leanest and strongest all the time. Once you can mentally understand / accept this, the more fun the process begins to be!
You've absolutely nailed this so far. Head down. Reset. Can't go back in time. Lets make sure the next hour is dialed in. Then the next day. Then the next week. Slowly slowly move to where you want to be.
Trust in the process, as cliche as it is. @PopRox19 has got you. @R&Dpharma has got you. The entire EVO family has got it.
Go get it son
Unfortunately yes i did brother lol.Nice update mate.
Some good weight increases again. Nothing wrong with getting a bit keen on the machine press. Will still benefit going forward. Nice jump on the hack squats!
Did you overshoot macros for a while? What makes post cut harder then later stages of cut you reckon? Body gets a taste for more and wants MOOOAAARRRR??
From my own experience, it hit way harder post cut because your body doesn’t just stay in that “coping with the deficit” mode it flips into full recovery mode and wants everything back immediately.
At the end of a cut, I was hungry, but I was used to it. There was structure, routine, and I expected it.
Coming out of it though, it felt completely different.
Hunger didn’t just stay the same, it ramped up. Even though food went up, it was like my body still thought I was in a deficit. Leptin still felt low, hunger was still high, but now that food was available again, it was like my brain just kept pushing for more.
What really stood out to me was that it didn’t feel like I was just hungry for food, it felt like my body was trying to rebuild everything at once. Strength, fullness, energy, even just feeling normal again. It wasn’t just about eating, it felt like a drive to restore.
At the same time, my metabolism clearly hadn’t caught up yet. I was eating more, but it didn’t feel like enough, and that mismatch made the hunger feel even more aggressive.
Food also just hit different. Things tasted better, cravings were stronger, and it took way more effort to stay controlled. Add in a bit of mental fatigue from the diet and slightly less structure, and it’s now easy to see how things can slip if you’re not switched on.
But the biggest thing for me was i did get pretty lean. That’s where I really felt it. The leaner I got, the harder my body seemed to push back, and once food came back in, it was like everything ramped up at once.
That’s why it felt worse than the end of the cut. Before, I was hungry but in control. After, it felt like my body was still in that deprived state, but now I had access to food and way more internal pressure to eat. Same hunger underneath, just amplified in every direction
Much more aware next time now lol.
Thank legend, yeah gotta show the strengths and the struggles even when the struggles are harder to admit lol.Great update brother. Very honest about the conflict and mental struggles you are going through it this current phase. Big props to your coach for giving you the guidance, pep talk and kick in the arse required. An obviously top level professional who is at the top of the coaching game.
Nice shout out to @R&Dpharma for getting the machine going strong.
Onwards and upwards legend
Yeah the bro is a weapon and i see now i wouldnt have come anywhere near this far without him.
Onwards and upwards brother
Thanks KingEVO family respect
big 140 chest press too wow!
Team R&D @R&Dpharma for the WIN!
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence
Yeah he's rock solid bro no doubt
The 140 coming in clean for more reps soon im sure of it
Thanks KingEVO family respect
big 140 chest press too wow!
Team R&D @R&Dpharma for the WIN!
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence
Yeah he's rock solid bro no doubt
The 140 coming in clean for more reps soon im sure of it
Yeah bro he's a weapon. I think its important to acknowledge and reflect brother, even more so being able to share it. For me personally it allows me to let the current troubles pass and shift my focus back to where it needs to be.You're in good hands with @PopRox19 brother. Love your straight up honesty and ability to self reflect.
Some big lifts too brother I didn't realise how strong you were
Yeah strength is rolling back in bro can, just gotta be sensible and take it as we can effectively push it. No point getting injured now lol.. however did sneak in a few reps on the super squat at 280kg after my hacks to see where i was at
Thanks brother and thanks for all the support to bro, super proud to represent products that i not only truely believe in but just straight up honestly work! Thanks legend
Damn brother after re reading you log update i remember that exact time, should have reached out for a little moral support if i wasnt so distracted lol.Sorry brother - Just catching up with your reflection now...
This is something we all go through man.. i struggled with both hunger, cravings and body dysmorphia coming out of my cut. Its part of the process. I went through my log to find the period of time where this was at its worse. Link below if you feel like a read.....
https://www.evolutionary.org/forums...ron-hgh-retatrutide-cycle.108455/post-1964142
You are defiantly not alone. Its something I'm sure you and I will get better with as we continue to cycle between building / cutting phases and how we manage certain stressors in this bodybuilding game. I found logging the truth & being open with my coach really helpful - both of which you've already done here.
For me, It was also difficult to see the leanness disappear as i got deeper into the build. Lines and cuts were less visual. Little bloaty and watery. But. Again, cant be at your biggest, leanest and strongest all the time. Once you can mentally understand / accept this, the more fun the process begins to be!
You've absolutely nailed this so far. Head down. Reset. Can't go back in time. Lets make sure the next hour is dialed in. Then the next day. Then the next week. Slowly slowly move to where you want to be.
Trust in the process, as cliche as it is. @PopRox19 has got you. @R&Dpharma has got you. The entire EVO family has got it.
Go get it son
Bro i never thought it would hit that hard ey
But as you mentioned its behind the both of us now and all steam forward to get back to where we're meant to be
You are right though fuck i dont like seeing the detail disappear haha. Hopefully when this water and inflammation drops i can get a little back
It’s definitely harder than the diet itself at times. I personally don’t keep any foods that I can pick at in my house (but obviously not possible for everyone). For me it helped to have scheduled meal times and to know when my most vulnerable (hungry) times were - for me it’s always been later at night, so I’d allot some calories to put aside plain yogurt, frozen fruit, or sugar free jello as my ‘late night snack’. It must be a lot harder with shift work though, I feel for you! You’ve got this!Monday - Anterior
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
140kg ×6 +10kg##
90kg ×16 +10kg
Lol bit off more then i could chew on that top set,
140 was fucking heavy. Dropped back to a doller 30 for another 6 and finished off the burner properly. Big goals in the sights for my chest. Need big weight with proper execution.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×7
32.5kg ×14
Held the line here this week, spent a bit a cash on the chest press and didnt have much change left over for these bad boys.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×10
110kg ×16 +2 reps
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
125kg ×10
60kg ×17
60kg ×16
That husla pad gonna shift the weight down for a little. Want to keep these clean and this rom has changed the game.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10 +10kg
80kg ×16
Finally a bump in weight here. Honestly could have gone 140 and kept it clean but i was already in the groove.
Incline leg press
1×8-10, 1×10-12
250kg ×9
200kg ×12
Still keeping these tidy, deep and controlled.
Seated calf raise
2x8-10, 1x15-18
80kg ×12
80kg ×10
40kg ×17 +3reps
Keeping this weight still and focusing on tempo and squeeze.
Reflections -
Tough to admit, but I let myself slip over the last couple of weeks, and it couldn’t have come at a more delicate time as we started the reverse.
The post cut hunger was completely uncharted waters for me. I knew it would be there, but I didn’t expect it to be anywhere near this difficult to manage.
I hadn’t been able to check in over the last couple of weeks due to a few things on my end, and without that accountability I let emotion take over logic a bit and started feeling pretty lost with it all.
I reached out to my boy @PopRox19 because I honestly wasn’t sure if I’d just undone a lot of the hard work we had put into the cut. Even though I still couldn’t find the time to jump on a call, he made sure to collect all the information he needed and sent through a full video response for me to go over when I had the chance.
There was a firm pep talk and a bit of a kick up the ass in there too, but it was exactly what was needed. As he said, there’s no growth in sitting in negativity. The job now was simple. Re saddle the horse, get straight back on track, and get back to work.
He also helped me understand that the rebound phase is genuinely one of the hardest phases to navigate, and that very few people get it right on their first run through it. That wasn’t about letting me off the hook, it was about helping me understand what I’m up against and becoming more aware moving forward now that I’ve experienced it firsthand.
Even tonight he called through just to check in and make sure I had started the week the way I said I would and done what I set out to do.
That’s the mark of a coach who is genuinely invested in your journey.
Appreciate you big dawg
Great support and ideas AliceIt’s definitely harder than the diet itself at times. I personally don’t keep any foods that I can pick at in my house (but obviously not possible for everyone). For me it helped to have scheduled meal times and to know when my most vulnerable (hungry) times were - for me it’s always been later at night, so I’d allot some calories to put aside plain yogurt, frozen fruit, or sugar free jello as my ‘late night snack’. It must be a lot harder with shift work though, I feel for you! You’ve got this!
My pantry is full of foods that i cant / shouldn't eat. Having 3 kids, need to have a little bit of everything there for them - kids need to be kids!It’s definitely harder than the diet itself at times. I personally don’t keep any foods that I can pick at in my house (but obviously not possible for everyone). For me it helped to have scheduled meal times and to know when my most vulnerable (hungry) times were - for me it’s always been later at night, so I’d allot some calories to put aside plain yogurt, frozen fruit, or sugar free jello as my ‘late night snack’. It must be a lot harder with shift work though, I feel for you! You’ve got this!
But.. My go to each night is almost exactly like yours
sugar free jello topped with protein yogurt and frozen berries!!! Volume & sweet (my nights are the worse for me also).
I know right!Damn brother after re reading you log update i remember that exact time, should have reached out for a little moral support if i wasnt so distracted lol.
Bro i never thought it would hit that hard ey
But as you mentioned its behind the both of us now and all steam forward to get back to where we're meant to be
You are right though fuck i dont like seeing the detail disappear haha. Hopefully when this water and inflammation drops i can get a little back
Its all good brother. Enjoy the process. Enjoy feeling strong and energetic. Enjoy dominating the iron rather than the other way. Enjoy filling out your tshirts, and the insane pumps
If you are 95% on point, the build will go as good as anyone's brother!
lets fuknnnn go
Absolute weapon, that is hugeYeah bro he's a weapon. I think its important to acknowledge and reflect brother, even more so being able to share it. For me personally it allows me to let the current troubles pass and shift my focus back to where it needs to be.
Yeah strength is rolling back in bro can, just gotta be sensible and take it as we can effectively push it. No point getting injured now lol.. however did sneak in a few reps on the super squat at 280kg after my hacks to see where i was at
Went and bought 0 cal jelly today after reading this lol.It’s definitely harder than the diet itself at times. I personally don’t keep any foods that I can pick at in my house (but obviously not possible for everyone). For me it helped to have scheduled meal times and to know when my most vulnerable (hungry) times were - for me it’s always been later at night, so I’d allot some calories to put aside plain yogurt, frozen fruit, or sugar free jello as my ‘late night snack’. It must be a lot harder with shift work though, I feel for you! You’ve got this!
I feel much more in control this week, not only after the chat with my coach but having now experienced what im in for but further diving into the metabolic pathways as to why this happens. Awareness is another tool for control in a sense lol.
At the end of the day when it comes to staying on track, just need to ask myself how much a i truely want the success towards the goal.
Thanks mate, its always nice and a little comforting getting advice from others approaches to these things too.
Some great insights @Allupfromhere
So great you caught it early and now back on track brother,
Something for all of us to be mindfull off.
So great you caught it early and now back on track brother,
Something for all of us to be mindfull off.
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