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that’s a good approach. I do the same re: mindset, but honestly sometimes when it’s physical hunger pains and you can’t sleep, it’s hard. Those jelly sachets are so good - my tip is not to add too much water or it’ll be soft - often I’d add a tsp extra plain gelatine for a better texture. You can also get fruits like berries, or even the peach/ pear canned fruit, and distribute a small can’s worth across 4 or so containers of jelly mix & leave to set. Even if hunger is really bad and you end up eating more than one container, it’s still like <50 cals.
It’s by no means the healthiest thing, but they do a good job at killing the sweet cravings and you’ll feel satiated after (when compared drinking diet drinks or water).
Nice oneWent and bought 0 cal jelly today after reading this lol.
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.
that’s a good approach. I do the same re: mindset, but honestly sometimes when it’s physical hunger pains and you can’t sleep, it’s hard. Those jelly sachets are so good - my tip is not to add too much water or it’ll be soft - often I’d add a tsp extra plain gelatine for a better texture. You can also get fruits like berries, or even the peach/ pear canned fruit, and distribute a small can’s worth across 4 or so containers of jelly mix & leave to set. Even if hunger is really bad and you end up eating more than one container, it’s still like <50 cals. It’s by no means the healthiest thing, but they do a good job at killing the sweet cravings and you’ll feel satiated after (when compared drinking diet drinks or water).
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
140s hard to do DThanks King
Yeah he's rock solid bro no doubt
The 140 coming in clean for more reps soon im sure of it
We got shit to fkn do boy !!! Always got yo back, invested is an understatementYou'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 back to business well and true this week king, im getting left in the dust on the team chat. Gotta make sure im at least trying to keep up
Copy that
Sometimes the option that helps us stay as consistent as possible is the healthier one long term, even if it doesnt seem like it on paper initially true?
Yeah only so much water we can drink to try and fill the 'void'
Mah Man
(insert Denzel Washington voiceover lol)
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
on the wayIts coming brother
Tuesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×10 +2reps
80kg ×9 +2reps
60kg ×14 +3reps
Suprised how much more im getting here and keeping it super tight.
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×16
Definitely need to push the weight up next week here.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Up a plate on each set here.
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×12
15kg ×10
10kg ×15
I have swapped the machine preacher curl out for now as it aggravates my elbow too much.
Slow, controlled the whole time.
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
Banger of a session today, the fire for training right now is through the roof.
Week has started strong and everything is exactly where it should be.
Will start to hope fully see some of this excess water start to drop and inflammation reduce too.
Quick side note as well, sleep has been something I’ve struggled with for what feels like forever. I’d get the odd short stretch where it improved slightly, and even then I’d notice how much better I functioned during the day.
But the last 4 nights have been completely different.
I’ve consistently hit around 8 hours of sleep back to back, which is something I genuinely haven’t experienced before. The impact it’s had on my energy, mood, recovery, and overall drive has been massive. To be honest, it’s almost a bit frustrating in a good way, realising how much progress may have been limited over the past year purely from poor sleep.
When I tried @RGSX elite sleep support, I was just hoping to take my sleep from terrible to manageable.
I didn’t expect this level of change.
Now, I’m not going to jump the gun and say this is a permanent fix based on a few nights, that wouldn’t be fair or accurate. But what I can say is that each day, it feels like my natural rhythm is starting to fall into place more and more.
And that’s where the real value is.
Because once that rhythm starts to reset, the compounding effect on everything else, recovery, performance, mindset, becomes hard to ignore.
That’s what I’m basing this review on right now.
Hit up @RGSX for all your health supplementation
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×10 +2reps
80kg ×9 +2reps
60kg ×14 +3reps
Suprised how much more im getting here and keeping it super tight.
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×16
Definitely need to push the weight up next week here.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Up a plate on each set here.
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×12
15kg ×10
10kg ×15
I have swapped the machine preacher curl out for now as it aggravates my elbow too much.
Slow, controlled the whole time.
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
Banger of a session today, the fire for training right now is through the roof.
Week has started strong and everything is exactly where it should be.
Will start to hope fully see some of this excess water start to drop and inflammation reduce too.
Quick side note as well, sleep has been something I’ve struggled with for what feels like forever. I’d get the odd short stretch where it improved slightly, and even then I’d notice how much better I functioned during the day.
But the last 4 nights have been completely different.
I’ve consistently hit around 8 hours of sleep back to back, which is something I genuinely haven’t experienced before. The impact it’s had on my energy, mood, recovery, and overall drive has been massive. To be honest, it’s almost a bit frustrating in a good way, realising how much progress may have been limited over the past year purely from poor sleep.
When I tried @RGSX elite sleep support, I was just hoping to take my sleep from terrible to manageable.
I didn’t expect this level of change.
Now, I’m not going to jump the gun and say this is a permanent fix based on a few nights, that wouldn’t be fair or accurate. But what I can say is that each day, it feels like my natural rhythm is starting to fall into place more and more.
And that’s where the real value is.
Because once that rhythm starts to reset, the compounding effect on everything else, recovery, performance, mindset, becomes hard to ignore.
That’s what I’m basing this review on right now.
Hit up @RGSX for all your health supplementation
Don’t cut corners on your gains or your progress, Kings and Queens.
If you’re putting in the work day in and day out, make sure what you’re running matches that same standard.
The elite lineup from @R&Dpharma isn’t just about compounds, it’s about consistency, quality, and actually getting what you pay for.
Give yourself the chance to see what these compounds can really do when everything is dialled in properly.
That difference shows up where it matters most… in your progress, your physique, and your results.
Use code Allupfromhere10 and lock in that discount
Threema - HMRS5YCD
If you’re putting in the work day in and day out, make sure what you’re running matches that same standard.
The elite lineup from @R&Dpharma isn’t just about compounds, it’s about consistency, quality, and actually getting what you pay for.
Give yourself the chance to see what these compounds can really do when everything is dialled in properly.
That difference shows up where it matters most… in your progress, your physique, and your results.
Use code Allupfromhere10 and lock in that discount
Threema - HMRS5YCD
Awesome that your sleeping habits are finally starting to resolve themselves brother.Tuesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×10 +2reps
80kg ×9 +2reps
60kg ×14 +3reps
Suprised how much more im getting here and keeping it super tight.
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×16
Definitely need to push the weight up next week here.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Up a plate on each set here.
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×12
15kg ×10
10kg ×15
I have swapped the machine preacher curl out for now as it aggravates my elbow too much.
Slow, controlled the whole time.
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
Banger of a session today, the fire for training right now is through the roof.
Week has started strong and everything is exactly where it should be.
Will start to hope fully see some of this excess water start to drop and inflammation reduce too.
Quick side note as well, sleep has been something I’ve struggled with for what feels like forever. I’d get the odd short stretch where it improved slightly, and even then I’d notice how much better I functioned during the day.
But the last 4 nights have been completely different.
I’ve consistently hit around 8 hours of sleep back to back, which is something I genuinely haven’t experienced before. The impact it’s had on my energy, mood, recovery, and overall drive has been massive. To be honest, it’s almost a bit frustrating in a good way, realising how much progress may have been limited over the past year purely from poor sleep.
When I tried @RGSX elite sleep support, I was just hoping to take my sleep from terrible to manageable.
I didn’t expect this level of change.
Now, I’m not going to jump the gun and say this is a permanent fix based on a few nights, that wouldn’t be fair or accurate. But what I can say is that each day, it feels like my natural rhythm is starting to fall into place more and more.
And that’s where the real value is.
Because once that rhythm starts to reset, the compounding effect on everything else, recovery, performance, mindset, becomes hard to ignore.
That’s what I’m basing this review on right now.
Hit up @RGSX for all your health supplementation
Great looking session in the gym, hitting home runs now legend
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
amazing sessionTuesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×10 +2reps
80kg ×9 +2reps
60kg ×14 +3reps
Suprised how much more im getting here and keeping it super tight.
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×16
Definitely need to push the weight up next week here.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Up a plate on each set here.
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×12
15kg ×10
10kg ×15
I have swapped the machine preacher curl out for now as it aggravates my elbow too much.
Slow, controlled the whole time.
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
Banger of a session today, the fire for training right now is through the roof.
Week has started strong and everything is exactly where it should be.
Will start to hope fully see some of this excess water start to drop and inflammation reduce too.
Quick side note as well, sleep has been something I’ve struggled with for what feels like forever. I’d get the odd short stretch where it improved slightly, and even then I’d notice how much better I functioned during the day.
But the last 4 nights have been completely different.
I’ve consistently hit around 8 hours of sleep back to back, which is something I genuinely haven’t experienced before. The impact it’s had on my energy, mood, recovery, and overall drive has been massive. To be honest, it’s almost a bit frustrating in a good way, realising how much progress may have been limited over the past year purely from poor sleep.
When I tried @RGSX elite sleep support, I was just hoping to take my sleep from terrible to manageable.
I didn’t expect this level of change.
Now, I’m not going to jump the gun and say this is a permanent fix based on a few nights, that wouldn’t be fair or accurate. But what I can say is that each day, it feels like my natural rhythm is starting to fall into place more and more.
And that’s where the real value is.
Because once that rhythm starts to reset, the compounding effect on everything else, recovery, performance, mindset, becomes hard to ignore.
That’s what I’m basing this review on right now.
Hit up @RGSX for all your health supplementation
130 on iso is hard for sure @Allupfromhere and love to see you sleep and pump
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
well saidDon’t cut corners on your gains or your progress, Kings and Queens.
If you’re putting in the work day in and day out, make sure what you’re running matches that same standard.
The elite lineup from @R&Dpharma isn’t just about compounds, it’s about consistency, quality, and actually getting what you pay for.
Give yourself the chance to see what these compounds can really do when everything is dialled in properly.
That difference shows up where it matters most… in your progress, your physique, and your results.
Use code Allupfromhere10 and lock in that discount
Threema - HMRS5YCD
@Allupfromhere Team R&D @R&Dpharma for the WIN!
Yeah we're moving now brotherAwesome that your sleeping habits are finally starting to resolve themselves brother.
Great looking session in the gym, hitting home runs now legend
Got some vids incoming from todays push session
Nice update brother. Loving the positive vibesTuesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×10 +2reps
80kg ×9 +2reps
60kg ×14 +3reps
Suprised how much more im getting here and keeping it super tight.
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×16
Definitely need to push the weight up next week here.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Up a plate on each set here.
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×12
15kg ×10
10kg ×15
I have swapped the machine preacher curl out for now as it aggravates my elbow too much.
Slow, controlled the whole time.
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
Banger of a session today, the fire for training right now is through the roof.
Week has started strong and everything is exactly where it should be.
Will start to hope fully see some of this excess water start to drop and inflammation reduce too.
Quick side note as well, sleep has been something I’ve struggled with for what feels like forever. I’d get the odd short stretch where it improved slightly, and even then I’d notice how much better I functioned during the day.
But the last 4 nights have been completely different.
I’ve consistently hit around 8 hours of sleep back to back, which is something I genuinely haven’t experienced before. The impact it’s had on my energy, mood, recovery, and overall drive has been massive. To be honest, it’s almost a bit frustrating in a good way, realising how much progress may have been limited over the past year purely from poor sleep.
When I tried @RGSX elite sleep support, I was just hoping to take my sleep from terrible to manageable.
I didn’t expect this level of change.
Now, I’m not going to jump the gun and say this is a permanent fix based on a few nights, that wouldn’t be fair or accurate. But what I can say is that each day, it feels like my natural rhythm is starting to fall into place more and more.
And that’s where the real value is.
Because once that rhythm starts to reset, the compounding effect on everything else, recovery, performance, mindset, becomes hard to ignore.
That’s what I’m basing this review on right now.
Hit up @RGSX for all your health supplementation
Really sounds like you've progressed through your slump and fire is back in the belly
Go be great my man
PS - Where have the pull ups gone brother ??
@Allupfromhere Hitting eight hours of quality sleep back to back is a huge weapon. It's going to help you recover and repair so much easier.Tuesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×10 +2reps
80kg ×9 +2reps
60kg ×14 +3reps
Suprised how much more im getting here and keeping it super tight.
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×16
Definitely need to push the weight up next week here.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Up a plate on each set here.
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×12
15kg ×10
10kg ×15
I have swapped the machine preacher curl out for now as it aggravates my elbow too much.
Slow, controlled the whole time.
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
Banger of a session today, the fire for training right now is through the roof.
Week has started strong and everything is exactly where it should be.
Will start to hope fully see some of this excess water start to drop and inflammation reduce too.
Quick side note as well, sleep has been something I’ve struggled with for what feels like forever. I’d get the odd short stretch where it improved slightly, and even then I’d notice how much better I functioned during the day.
But the last 4 nights have been completely different.
I’ve consistently hit around 8 hours of sleep back to back, which is something I genuinely haven’t experienced before. The impact it’s had on my energy, mood, recovery, and overall drive has been massive. To be honest, it’s almost a bit frustrating in a good way, realising how much progress may have been limited over the past year purely from poor sleep.
When I tried @RGSX elite sleep support, I was just hoping to take my sleep from terrible to manageable.
I didn’t expect this level of change.
Now, I’m not going to jump the gun and say this is a permanent fix based on a few nights, that wouldn’t be fair or accurate. But what I can say is that each day, it feels like my natural rhythm is starting to fall into place more and more.
And that’s where the real value is.
Because once that rhythm starts to reset, the compounding effect on everything else, recovery, performance, mindset, becomes hard to ignore.
That’s what I’m basing this review on right now.
Hit up @RGSX for all your health supplementation
Bro, straight arm pulldowns are really cool. And you put together some good exercises. I like it overall. @AllupfromhereTuesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×10 +2reps
80kg ×9 +2reps
60kg ×14 +3reps
Suprised how much more im getting here and keeping it super tight.
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×16
Definitely need to push the weight up next week here.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Up a plate on each set here.
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×12
15kg ×10
10kg ×15
I have swapped the machine preacher curl out for now as it aggravates my elbow too much.
Slow, controlled the whole time.
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
Banger of a session today, the fire for training right now is through the roof.
Week has started strong and everything is exactly where it should be.
Will start to hope fully see some of this excess water start to drop and inflammation reduce too.
Quick side note as well, sleep has been something I’ve struggled with for what feels like forever. I’d get the odd short stretch where it improved slightly, and even then I’d notice how much better I functioned during the day.
But the last 4 nights have been completely different.
I’ve consistently hit around 8 hours of sleep back to back, which is something I genuinely haven’t experienced before. The impact it’s had on my energy, mood, recovery, and overall drive has been massive. To be honest, it’s almost a bit frustrating in a good way, realising how much progress may have been limited over the past year purely from poor sleep.
When I tried @RGSX elite sleep support, I was just hoping to take my sleep from terrible to manageable.
I didn’t expect this level of change.
Now, I’m not going to jump the gun and say this is a permanent fix based on a few nights, that wouldn’t be fair or accurate. But what I can say is that each day, it feels like my natural rhythm is starting to fall into place more and more.
And that’s where the real value is.
Because once that rhythm starts to reset, the compounding effect on everything else, recovery, performance, mindset, becomes hard to ignore.
That’s what I’m basing this review on right now.
Hit up @RGSX for all your health supplementation
I like your tips and advice, man. @Allupfromhere And one of the things I respect about it is you don't just talk the talk, you also walk the walk, and we can see the evidence in your logs.Don’t cut corners on your gains or your progress, Kings and Queens.
If you’re putting in the work day in and day out, make sure what you’re running matches that same standard.
The elite lineup from @R&Dpharma isn’t just about compounds, it’s about consistency, quality, and actually getting what you pay for.
Give yourself the chance to see what these compounds can really do when everything is dialled in properly.
That difference shows up where it matters most… in your progress, your physique, and your results.
Use code Allupfromhere10 and lock in that discount
Threema - HMRS5YCD
@Allupfromhere Keep up the good work on this. The way that you're training and the way that you're sleeping is a thing of beauty. I'm glad that you really got things rolling in the right direction. You're going to continue to improve, I predict.Tuesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×10 +2reps
80kg ×9 +2reps
60kg ×14 +3reps
Suprised how much more im getting here and keeping it super tight.
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×16
Definitely need to push the weight up next week here.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Up a plate on each set here.
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×12
15kg ×10
10kg ×15
I have swapped the machine preacher curl out for now as it aggravates my elbow too much.
Slow, controlled the whole time.
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
Banger of a session today, the fire for training right now is through the roof.
Week has started strong and everything is exactly where it should be.
Will start to hope fully see some of this excess water start to drop and inflammation reduce too.
Quick side note as well, sleep has been something I’ve struggled with for what feels like forever. I’d get the odd short stretch where it improved slightly, and even then I’d notice how much better I functioned during the day.
But the last 4 nights have been completely different.
I’ve consistently hit around 8 hours of sleep back to back, which is something I genuinely haven’t experienced before. The impact it’s had on my energy, mood, recovery, and overall drive has been massive. To be honest, it’s almost a bit frustrating in a good way, realising how much progress may have been limited over the past year purely from poor sleep.
When I tried @RGSX elite sleep support, I was just hoping to take my sleep from terrible to manageable.
I didn’t expect this level of change.
Now, I’m not going to jump the gun and say this is a permanent fix based on a few nights, that wouldn’t be fair or accurate. But what I can say is that each day, it feels like my natural rhythm is starting to fall into place more and more.
And that’s where the real value is.
Because once that rhythm starts to reset, the compounding effect on everything else, recovery, performance, mindset, becomes hard to ignore.
That’s what I’m basing this review on right now.
Hit up @RGSX for all your health supplementation
Keeping a positive mindset is crucial. That's why you've been so successful. I really believe that that makes a big difference. @AllupfromhereTuesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×10 +2reps
80kg ×9 +2reps
60kg ×14 +3reps
Suprised how much more im getting here and keeping it super tight.
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×16
Definitely need to push the weight up next week here.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Up a plate on each set here.
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×12
15kg ×10
10kg ×15
I have swapped the machine preacher curl out for now as it aggravates my elbow too much.
Slow, controlled the whole time.
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
Banger of a session today, the fire for training right now is through the roof.
Week has started strong and everything is exactly where it should be.
Will start to hope fully see some of this excess water start to drop and inflammation reduce too.
Quick side note as well, sleep has been something I’ve struggled with for what feels like forever. I’d get the odd short stretch where it improved slightly, and even then I’d notice how much better I functioned during the day.
But the last 4 nights have been completely different.
I’ve consistently hit around 8 hours of sleep back to back, which is something I genuinely haven’t experienced before. The impact it’s had on my energy, mood, recovery, and overall drive has been massive. To be honest, it’s almost a bit frustrating in a good way, realising how much progress may have been limited over the past year purely from poor sleep.
When I tried @RGSX elite sleep support, I was just hoping to take my sleep from terrible to manageable.
I didn’t expect this level of change.
Now, I’m not going to jump the gun and say this is a permanent fix based on a few nights, that wouldn’t be fair or accurate. But what I can say is that each day, it feels like my natural rhythm is starting to fall into place more and more.
And that’s where the real value is.
Because once that rhythm starts to reset, the compounding effect on everything else, recovery, performance, mindset, becomes hard to ignore.
That’s what I’m basing this review on right now.
Hit up @RGSX for all your health supplementation
They were stirring up my elbow too much so had to sideline them until the noise calms down lol.Nice update brother. Loving the positive vibes
Really sounds like you've progressed through your slump and fire is back in the belly
Go be great my man
PS - Where have the pull ups gone brother ??
Thursday - Push
Exclusively powered @R&Dpharma
Code Allupfromhere10 @R&Dpharma
Coached @PopRox19
Health @RGSX
Training
Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
130kg ×8
100kg ×13
140 isnt far away. Polish a little more depth and chase the extra reps then ill move the weight up.
Video included.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9
100kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
50kg ×14
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
80kg ×13
80kg ×11
50kg ×14 - 20sec rest
50kg ×12
Will continue with this dual pulley machine until i have maxed out all the plates.. almost there might as well keep going lol
Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×13##
Absolute banger of a session today, honestly one of the best i have ever felt walking out and reflecting on. It has given me a solid direction of where i truely want to be and what i need to do to make sure i get there. Rest day tomorrow which is well needed for an absolute monster of a work week
Will have another big update for you all tomorrow.
Much love fam
Exclusively powered @R&Dpharma
Code Allupfromhere10 @R&Dpharma
Coached @PopRox19
Health @RGSX
Training
Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
130kg ×8
100kg ×13
140 isnt far away. Polish a little more depth and chase the extra reps then ill move the weight up.
Video included.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9
100kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
50kg ×14
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
80kg ×13
80kg ×11
50kg ×14 - 20sec rest
50kg ×12
Will continue with this dual pulley machine until i have maxed out all the plates.. almost there might as well keep going lol
Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×13##
Absolute banger of a session today, honestly one of the best i have ever felt walking out and reflecting on. It has given me a solid direction of where i truely want to be and what i need to do to make sure i get there. Rest day tomorrow which is well needed for an absolute monster of a work week
Will have another big update for you all tomorrow.
Much love fam
Looking fabulous brother. Easy work of a full stack on tri'sThursday - Push
Exclusively powered @R&Dpharma
Code Allupfromhere10 @R&Dpharma
Coached @PopRox19
Health @RGSX
Training
Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
130kg ×8
100kg ×13
140 isnt far away. Polish a little more depth and chase the extra reps then ill move the weight up.
Video included.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9
100kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
50kg ×14
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
80kg ×13
80kg ×11
50kg ×14 - 20sec rest
50kg ×12
Will continue with this dual pulley machine until i have maxed out all the plates.. almost there might as well keep going lol
Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×13##
Absolute banger of a session today, honestly one of the best i have ever felt walking out and reflecting on. It has given me a solid direction of where i truely want to be and what i need to do to make sure i get there. Rest day tomorrow which is well needed for an absolute monster of a work week
Will have another big update for you all tomorrow.
Much love fam
Solid brotherThursday - Push
Exclusively powered @R&Dpharma
Code Allupfromhere10 @R&Dpharma
Coached @PopRox19
Health @RGSX
Training
Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
130kg ×8
100kg ×13
140 isnt far away. Polish a little more depth and chase the extra reps then ill move the weight up.
Video included.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9
100kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
50kg ×14
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
80kg ×13
80kg ×11
50kg ×14 - 20sec rest
50kg ×12
Will continue with this dual pulley machine until i have maxed out all the plates.. almost there might as well keep going lol
Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×13##
Absolute banger of a session today, honestly one of the best i have ever felt walking out and reflecting on. It has given me a solid direction of where i truely want to be and what i need to do to make sure i get there. Rest day tomorrow which is well needed for an absolute monster of a work week
Will have another big update for you all tomorrow.
Much love fam
Love the film! Nice touch to the log
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Took me 2 loads loaded wow, strong! full stack push there wow @Allupfromhere EVO family love your way! strong!Thursday - Push
Exclusively powered @R&Dpharma
Code Allupfromhere10 @R&Dpharma
Coached @PopRox19
Health @RGSX
Training
Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
130kg ×8
100kg ×13
140 isnt far away. Polish a little more depth and chase the extra reps then ill move the weight up.
Video included.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9
100kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
50kg ×14
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
80kg ×13
80kg ×11
50kg ×14 - 20sec rest
50kg ×12
Will continue with this dual pulley machine until i have maxed out all the plates.. almost there might as well keep going lol
Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×13##
Absolute banger of a session today, honestly one of the best i have ever felt walking out and reflecting on. It has given me a solid direction of where i truely want to be and what i need to do to make sure i get there. Rest day tomorrow which is well needed for an absolute monster of a work week
Will have another big update for you all tomorrow.
Much love fam
Great video updates brother!Thursday - Push
Exclusively powered @R&Dpharma
Code Allupfromhere10 @R&Dpharma
Coached @PopRox19
Health @RGSX
Training
Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
130kg ×8
100kg ×13
140 isnt far away. Polish a little more depth and chase the extra reps then ill move the weight up.
Video included.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9
100kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
50kg ×14
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
80kg ×13
80kg ×11
50kg ×14 - 20sec rest
50kg ×12
Will continue with this dual pulley machine until i have maxed out all the plates.. almost there might as well keep going lol
Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×13##
Absolute banger of a session today, honestly one of the best i have ever felt walking out and reflecting on. It has given me a solid direction of where i truely want to be and what i need to do to make sure i get there. Rest day tomorrow which is well needed for an absolute monster of a work week
Will have another big update for you all tomorrow.
Much love fam
Almost full stack hahaha, couple left there to get through yetLooking fabulous brother. Easy work of a full stack on tri's
Cheers brother, just trying to catch up yeahSolid brother
Love the film! Nice touch to the log
Brother catch up to who? You are the standard broCheers brother, just trying to catch up yeah
@Allupfromhere Awesome pull session right here!Tuesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×10 +2reps
80kg ×9 +2reps
60kg ×14 +3reps
Suprised how much more im getting here and keeping it super tight.
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×16
Definitely need to push the weight up next week here.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Up a plate on each set here.
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×12
15kg ×10
10kg ×15
I have swapped the machine preacher curl out for now as it aggravates my elbow too much.
Slow, controlled the whole time.
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
Banger of a session today, the fire for training right now is through the roof.
Week has started strong and everything is exactly where it should be.
Will start to hope fully see some of this excess water start to drop and inflammation reduce too.
Quick side note as well, sleep has been something I’ve struggled with for what feels like forever. I’d get the odd short stretch where it improved slightly, and even then I’d notice how much better I functioned during the day.
But the last 4 nights have been completely different.
I’ve consistently hit around 8 hours of sleep back to back, which is something I genuinely haven’t experienced before. The impact it’s had on my energy, mood, recovery, and overall drive has been massive. To be honest, it’s almost a bit frustrating in a good way, realising how much progress may have been limited over the past year purely from poor sleep.
When I tried @RGSX elite sleep support, I was just hoping to take my sleep from terrible to manageable.
I didn’t expect this level of change.
Now, I’m not going to jump the gun and say this is a permanent fix based on a few nights, that wouldn’t be fair or accurate. But what I can say is that each day, it feels like my natural rhythm is starting to fall into place more and more.
And that’s where the real value is.
Because once that rhythm starts to reset, the compounding effect on everything else, recovery, performance, mindset, becomes hard to ignore.
That’s what I’m basing this review on right now.
Hit up @RGSX for all your health supplementation
@Allupfromhere amazing updates with pic....great going man.....Thursday - Push
Exclusively powered @R&Dpharma
Code Allupfromhere10 @R&Dpharma
Coached @PopRox19
Health @RGSX
Training
Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
130kg ×8
100kg ×13
140 isnt far away. Polish a little more depth and chase the extra reps then ill move the weight up.
Video included.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9
100kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
50kg ×14
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
80kg ×13
80kg ×11
50kg ×14 - 20sec rest
50kg ×12
Will continue with this dual pulley machine until i have maxed out all the plates.. almost there might as well keep going lol
Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×13##
Absolute banger of a session today, honestly one of the best i have ever felt walking out and reflecting on. It has given me a solid direction of where i truely want to be and what i need to do to make sure i get there. Rest day tomorrow which is well needed for an absolute monster of a work week
Will have another big update for you all tomorrow.
Much love fam
@Allupfromhere man I’d kill to get 8 hours of sleep I’m sitting around 6 a night and waking up exhaustedTuesday - Pull
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×10 +2reps
80kg ×9 +2reps
60kg ×14 +3reps
Suprised how much more im getting here and keeping it super tight.
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×16
Definitely need to push the weight up next week here.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Up a plate on each set here.
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×12
15kg ×10
10kg ×15
I have swapped the machine preacher curl out for now as it aggravates my elbow too much.
Slow, controlled the whole time.
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
Banger of a session today, the fire for training right now is through the roof.
Week has started strong and everything is exactly where it should be.
Will start to hope fully see some of this excess water start to drop and inflammation reduce too.
Quick side note as well, sleep has been something I’ve struggled with for what feels like forever. I’d get the odd short stretch where it improved slightly, and even then I’d notice how much better I functioned during the day.
But the last 4 nights have been completely different.
I’ve consistently hit around 8 hours of sleep back to back, which is something I genuinely haven’t experienced before. The impact it’s had on my energy, mood, recovery, and overall drive has been massive. To be honest, it’s almost a bit frustrating in a good way, realising how much progress may have been limited over the past year purely from poor sleep.
When I tried @RGSX elite sleep support, I was just hoping to take my sleep from terrible to manageable.
I didn’t expect this level of change.
Now, I’m not going to jump the gun and say this is a permanent fix based on a few nights, that wouldn’t be fair or accurate. But what I can say is that each day, it feels like my natural rhythm is starting to fall into place more and more.
And that’s where the real value is.
Because once that rhythm starts to reset, the compounding effect on everything else, recovery, performance, mindset, becomes hard to ignore.
That’s what I’m basing this review on right now.
Hit up @RGSX for all your health supplementation
Hows the @RGSX sleep formula going? Im really interested in this but was a little hesitant.
I know its not a lot but I cant stop dreaming at 5mg melatonin so feels like i hadnt slept at all
But same thing with sleep inconsistently my whole life and tried everything to figure out what I did differently when I wake up actually feeling rested
I know its not a lot but I cant stop dreaming at 5mg melatonin so feels like i hadnt slept at all
But same thing with sleep inconsistently my whole life and tried everything to figure out what I did differently when I wake up actually feeling rested
Missed this one mate and it has videos too!Thursday - Push
Exclusively powered @R&Dpharma
Code Allupfromhere10 @R&Dpharma
Coached @PopRox19
Health @RGSX
Training
Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
130kg ×8
100kg ×13
140 isnt far away. Polish a little more depth and chase the extra reps then ill move the weight up.
Video included.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9
100kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
50kg ×14
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
80kg ×13
80kg ×11
50kg ×14 - 20sec rest
50kg ×12
Will continue with this dual pulley machine until i have maxed out all the plates.. almost there might as well keep going lol
Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×13##
Absolute banger of a session today, honestly one of the best i have ever felt walking out and reflecting on. It has given me a solid direction of where i truely want to be and what i need to do to make sure i get there. Rest day tomorrow which is well needed for an absolute monster of a work week
Will have another big update for you all tomorrow.
Much love fam
Legit... If any newer guys out there are looking to see what their form/effort should look like they should look no further!
Just bought some more brother, is a game changer for me and my wife and will be a household staple for sure. Definitely worth giving it a shot!!
Exclusively powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
my apologies Evo fam...
It was one of those weeks.
Started off exactly how I wanted it to. Came off a solid weekend, a few personal wins under the belt, and rolled into Monday with a proper anterior session. Felt switched on, moving well, everything lining up.
Then the week just… dragged.
Days blew out to 16 hours between work and travel. Fatigue set in quick. What I thought was going to be a clean second week to finish off a reset and build some momentum turned into just trying to stay on top of things. Training got squeezed. Sleep wasn’t where it needed to be. And once a couple of those days stack together, you feel it in everything.
It’s frustrating because it’s not like I took my foot off the gas. It just shifted on me.
Ran out of meal prep as well which didn’t help, but my wife stepped in and sorted the rest of the week out. That took a heap of pressure off and honestly kept things from slipping further than they could have.
Still, mentally I could feel it. Bit stuck. These two week rotations between night and day shift have a way of throwing things off just enough to break rhythm if you let them. I’ve noticed before when my log starts to dip, my focus follows not far behind. That’s usually the early warning sign.
So I started thinking about it on the drive in.
Night shift works because everything’s done before work. No wasted time at the back end of the day. Just shower and bed. Simple.
So I’m going to apply that same approach on day shift. Find a gym out that way, train after work while traffic dies down, eat on the way home, then it’s just shower, spend a bit of time with the family, and get to bed. Nothing fancy, just tightening things up so the days stop running away from me.
I’ve been in this spot before. I know how quickly it can slip if I don’t get on top of it early. A couple missed sessions, a bit of broken routine, and suddenly you’re trying to rebuild something that didn’t need to fall apart in the first place.
That doesnt need to happen.
It’s just pressure. Work, time, fatigue it’s part of it. Doesn’t mean things stop, just means I need to adjust how I move through it.
There’s always a way. Just have to be willing to find it and stick to it.
Time’s moving either way.
Can be looking back at progress or excuses.
That will always be our choice to make.
Hope everyone has had a fucking awesome week and hammered everything you set out to do, much love to all of you.
Coached by @PopRox19
Health by @RGSX
my apologies Evo fam
...It was one of those weeks.
Started off exactly how I wanted it to. Came off a solid weekend, a few personal wins under the belt, and rolled into Monday with a proper anterior session. Felt switched on, moving well, everything lining up.
Then the week just… dragged.
Days blew out to 16 hours between work and travel. Fatigue set in quick. What I thought was going to be a clean second week to finish off a reset and build some momentum turned into just trying to stay on top of things. Training got squeezed. Sleep wasn’t where it needed to be. And once a couple of those days stack together, you feel it in everything.
It’s frustrating because it’s not like I took my foot off the gas. It just shifted on me.
Ran out of meal prep as well which didn’t help, but my wife stepped in and sorted the rest of the week out. That took a heap of pressure off and honestly kept things from slipping further than they could have.
Still, mentally I could feel it. Bit stuck. These two week rotations between night and day shift have a way of throwing things off just enough to break rhythm if you let them. I’ve noticed before when my log starts to dip, my focus follows not far behind. That’s usually the early warning sign.
So I started thinking about it on the drive in.
Night shift works because everything’s done before work. No wasted time at the back end of the day. Just shower and bed. Simple.
So I’m going to apply that same approach on day shift. Find a gym out that way, train after work while traffic dies down, eat on the way home, then it’s just shower, spend a bit of time with the family, and get to bed. Nothing fancy, just tightening things up so the days stop running away from me.
I’ve been in this spot before. I know how quickly it can slip if I don’t get on top of it early. A couple missed sessions, a bit of broken routine, and suddenly you’re trying to rebuild something that didn’t need to fall apart in the first place.
That doesnt need to happen.
It’s just pressure. Work, time, fatigue it’s part of it. Doesn’t mean things stop, just means I need to adjust how I move through it.
There’s always a way. Just have to be willing to find it and stick to it.
Time’s moving either way.
Can be looking back at progress or excuses.
That will always be our choice to make.
Hope everyone has had a fucking awesome week and hammered everything you set out to do, much love to all of you.
Exclusively powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
my apologies Evo fam
It was one of those weeks.
Started off exactly how I wanted it to. Came off a solid weekend, a few personal wins under the belt, and rolled into Monday with a proper anterior session. Felt switched on, moving well, everything lining up.
Then the week just… dragged.
Days blew out to 16 hours between work and travel. Fatigue set in quick. What I thought was going to be a clean second week to finish off a reset and build some momentum turned into just trying to stay on top of things. Training got squeezed. Sleep wasn’t where it needed to be. And once a couple of those days stack together, you feel it in everything.
It’s frustrating because it’s not like I took my foot off the gas. It just shifted on me.
Ran out of meal prep as well which didn’t help, but my wife stepped in and sorted the rest of the week out. That took a heap of pressure off and honestly kept things from slipping further than they could have.
Still, mentally I could feel it. Bit stuck. These two week rotations between night and day shift have a way of throwing things off just enough to break rhythm if you let them. I’ve noticed before when my log starts to dip, my focus follows not far behind. That’s usually the early warning sign.
So I started thinking about it on the drive in.
Night shift works because everything’s done before work. No wasted time at the back end of the day. Just shower and bed. Simple.
So I’m going to apply that same approach on day shift. Find a gym out that way, train after work while traffic dies down, eat on the way home, then it’s just shower, spend a bit of time with the family, and get to bed. Nothing fancy, just tightening things up so the days stop running away from me.
I’ve been in this spot before. I know how quickly it can slip if I don’t get on top of it early. A couple missed sessions, a bit of broken routine, and suddenly you’re trying to rebuild something that didn’t need to fall apart in the first place.
That doesnt need to happen.
It’s just pressure. Work, time, fatigue it’s part of it. Doesn’t mean things stop, just means I need to adjust how I move through it.
There’s always a way. Just have to be willing to find it and stick to it.
Time’s moving either way.
Can be looking back at progress or excuses.
That will always be our choice to make.
Hope everyone has had a fucking awesome week and hammered everything you set out to do, much love to all of you.
Respect bro, that’s not falling off, just a tough week.
You adjusted early and that’s what matters. New plan sounds solid, keep it simple and lock it in.
You’ll be straight back into it next week
Nice work getting through it bro, you work hard and long days dont make it easy. Then travel etc, life catches up as you know fatigue sets in.
I feel like we all have this conversation eith eachother every couple of weeks hahaha all such hard working boys
I like your idea with utilising time better instead of waiting in traffic
I feel like we all have this conversation eith eachother every couple of weeks hahaha all such hard working boys
I like your idea with utilising time better instead of waiting in traffic
16 hour days with travel is crazy mate. I don't think you can blame yourself at all for any struggles / missed sessions etc that come with that, particularly if it came on you a bit by surprise.Exclusively powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
my apologies Evo fam
It was one of those weeks.
Started off exactly how I wanted it to. Came off a solid weekend, a few personal wins under the belt, and rolled into Monday with a proper anterior session. Felt switched on, moving well, everything lining up.
Then the week just… dragged.
Days blew out to 16 hours between work and travel. Fatigue set in quick. What I thought was going to be a clean second week to finish off a reset and build some momentum turned into just trying to stay on top of things. Training got squeezed. Sleep wasn’t where it needed to be. And once a couple of those days stack together, you feel it in everything.
It’s frustrating because it’s not like I took my foot off the gas. It just shifted on me.
Ran out of meal prep as well which didn’t help, but my wife stepped in and sorted the rest of the week out. That took a heap of pressure off and honestly kept things from slipping further than they could have.
Still, mentally I could feel it. Bit stuck. These two week rotations between night and day shift have a way of throwing things off just enough to break rhythm if you let them. I’ve noticed before when my log starts to dip, my focus follows not far behind. That’s usually the early warning sign.
So I started thinking about it on the drive in.
Night shift works because everything’s done before work. No wasted time at the back end of the day. Just shower and bed. Simple.
So I’m going to apply that same approach on day shift. Find a gym out that way, train after work while traffic dies down, eat on the way home, then it’s just shower, spend a bit of time with the family, and get to bed. Nothing fancy, just tightening things up so the days stop running away from me.
I’ve been in this spot before. I know how quickly it can slip if I don’t get on top of it early. A couple missed sessions, a bit of broken routine, and suddenly you’re trying to rebuild something that didn’t need to fall apart in the first place.
That doesnt need to happen.
It’s just pressure. Work, time, fatigue it’s part of it. Doesn’t mean things stop, just means I need to adjust how I move through it.
There’s always a way. Just have to be willing to find it and stick to it.
Time’s moving either way.
Can be looking back at progress or excuses.
That will always be our choice to make.
Hope everyone has had a fucking awesome week and hammered everything you set out to do, much love to all of you.
Your idea with training straight after work sounds good. I guess the only other thing you can do is maximise usage of weekend time. Can you train both weekend days and have two days off during the week for example?
Thursday - Push
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Code Allupfromhere10 @R&Dpharma
Coached @PopRox19
Health @RGSX
Training
Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
130kg ×8
100kg ×13
140 isnt far away. Polish a little more depth and chase the extra reps then ill move the weight up.
Video included.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9
100kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
50kg ×14
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
80kg ×13
80kg ×11
50kg ×14 - 20sec rest
50kg ×12
Will continue with this dual pulley machine until i have maxed out all the plates.. almost there might as well keep going lol
Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×13##
Absolute banger of a session today, honestly one of the best i have ever felt walking out and reflecting on. It has given me a solid direction of where i truely want to be and what i need to do to make sure i get there. Rest day tomorrow which is well needed for an absolute monster of a work week
Will have another big update for you all tomorrow.
Much love fam
Great workouts here mate, very similar to my push and pull days but you’ve got a few more exercises I’ll need to put into my workout for sure.Tuesday - Pull
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Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
82kg ×9
82kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×10 +2reps
80kg ×9 +2reps
60kg ×14 +3reps
Suprised how much more im getting here and keeping it super tight.
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×9
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×16
Definitely need to push the weight up next week here.
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Up a plate on each set here.
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×12
15kg ×10
10kg ×15
I have swapped the machine preacher curl out for now as it aggravates my elbow too much.
Slow, controlled the whole time.
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
Banger of a session today, the fire for training right now is through the roof.
Week has started strong and everything is exactly where it should be.
Will start to hope fully see some of this excess water start to drop and inflammation reduce too.
Quick side note as well, sleep has been something I’ve struggled with for what feels like forever. I’d get the odd short stretch where it improved slightly, and even then I’d notice how much better I functioned during the day.
But the last 4 nights have been completely different.
I’ve consistently hit around 8 hours of sleep back to back, which is something I genuinely haven’t experienced before. The impact it’s had on my energy, mood, recovery, and overall drive has been massive. To be honest, it’s almost a bit frustrating in a good way, realising how much progress may have been limited over the past year purely from poor sleep.
When I tried @RGSX elite sleep support, I was just hoping to take my sleep from terrible to manageable.
I didn’t expect this level of change.
Now, I’m not going to jump the gun and say this is a permanent fix based on a few nights, that wouldn’t be fair or accurate. But what I can say is that each day, it feels like my natural rhythm is starting to fall into place more and more.
And that’s where the real value is.
Because once that rhythm starts to reset, the compounding effect on everything else, recovery, performance, mindset, becomes hard to ignore.
That’s what I’m basing this review on right now.
Hit up @RGSX for all your health supplementation
That’s a good idea about training end of shit avoiding 30min extra travel stuck in peak hour . Jobs done !
My own apologies for having to re-visit this entry after brushing over it yesterday. I am having the same issue in that I am allowing my routines to shift and it is throwing things out. I fully understand the losing focus just enough that one missed thing turns to two, then to three and so on.Exclusively powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
my apologies Evo fam
It was one of those weeks.
Started off exactly how I wanted it to. Came off a solid weekend, a few personal wins under the belt, and rolled into Monday with a proper anterior session. Felt switched on, moving well, everything lining up.
Then the week just… dragged.
Days blew out to 16 hours between work and travel. Fatigue set in quick. What I thought was going to be a clean second week to finish off a reset and build some momentum turned into just trying to stay on top of things. Training got squeezed. Sleep wasn’t where it needed to be. And once a couple of those days stack together, you feel it in everything.
It’s frustrating because it’s not like I took my foot off the gas. It just shifted on me.
Ran out of meal prep as well which didn’t help, but my wife stepped in and sorted the rest of the week out. That took a heap of pressure off and honestly kept things from slipping further than they could have.
Still, mentally I could feel it. Bit stuck. These two week rotations between night and day shift have a way of throwing things off just enough to break rhythm if you let them. I’ve noticed before when my log starts to dip, my focus follows not far behind. That’s usually the early warning sign.
So I started thinking about it on the drive in.
Night shift works because everything’s done before work. No wasted time at the back end of the day. Just shower and bed. Simple.
So I’m going to apply that same approach on day shift. Find a gym out that way, train after work while traffic dies down, eat on the way home, then it’s just shower, spend a bit of time with the family, and get to bed. Nothing fancy, just tightening things up so the days stop running away from me.
I’ve been in this spot before. I know how quickly it can slip if I don’t get on top of it early. A couple missed sessions, a bit of broken routine, and suddenly you’re trying to rebuild something that didn’t need to fall apart in the first place.
That doesnt need to happen.
It’s just pressure. Work, time, fatigue it’s part of it. Doesn’t mean things stop, just means I need to adjust how I move through it.
There’s always a way. Just have to be willing to find it and stick to it.
Time’s moving either way.
Can be looking back at progress or excuses.
That will always be our choice to make.
Hope everyone has had a fucking awesome week and hammered everything you set out to do, much love to all of you.
Shift work is a killer brother and what you are about to do is exactly the right approach. I didn't do it enough when I was navigating diverse work patterns and wasted years of training a couple of decades back with shift work.
Be rigid and use that immense focus of yours to keep the routines severely structured and things will be aces soon enough.
You got this legend.
Love the lice of life update. Reading these when people post these it truly humanises them.Exclusively powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
my apologies Evo fam
It was one of those weeks.
Started off exactly how I wanted it to. Came off a solid weekend, a few personal wins under the belt, and rolled into Monday with a proper anterior session. Felt switched on, moving well, everything lining up.
Then the week just… dragged.
Days blew out to 16 hours between work and travel. Fatigue set in quick. What I thought was going to be a clean second week to finish off a reset and build some momentum turned into just trying to stay on top of things. Training got squeezed. Sleep wasn’t where it needed to be. And once a couple of those days stack together, you feel it in everything.
It’s frustrating because it’s not like I took my foot off the gas. It just shifted on me.
Ran out of meal prep as well which didn’t help, but my wife stepped in and sorted the rest of the week out. That took a heap of pressure off and honestly kept things from slipping further than they could have.
Still, mentally I could feel it. Bit stuck. These two week rotations between night and day shift have a way of throwing things off just enough to break rhythm if you let them. I’ve noticed before when my log starts to dip, my focus follows not far behind. That’s usually the early warning sign.
So I started thinking about it on the drive in.
Night shift works because everything’s done before work. No wasted time at the back end of the day. Just shower and bed. Simple.
So I’m going to apply that same approach on day shift. Find a gym out that way, train after work while traffic dies down, eat on the way home, then it’s just shower, spend a bit of time with the family, and get to bed. Nothing fancy, just tightening things up so the days stop running away from me.
I’ve been in this spot before. I know how quickly it can slip if I don’t get on top of it early. A couple missed sessions, a bit of broken routine, and suddenly you’re trying to rebuild something that didn’t need to fall apart in the first place.
That doesnt need to happen.
It’s just pressure. Work, time, fatigue it’s part of it. Doesn’t mean things stop, just means I need to adjust how I move through it.
There’s always a way. Just have to be willing to find it and stick to it.
Time’s moving either way.
Can be looking back at progress or excuses.
That will always be our choice to make.
Hope everyone has had a fucking awesome week and hammered everything you set out to do, much love to all of you.
If you ever need a yarn to clear anything from your chest brother feel free to reach out
Respect brother for opening up on the week’s challenges and how you’ve handled it.Exclusively powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
my apologies Evo fam
It was one of those weeks.
Started off exactly how I wanted it to. Came off a solid weekend, a few personal wins under the belt, and rolled into Monday with a proper anterior session. Felt switched on, moving well, everything lining up.
Then the week just… dragged.
Days blew out to 16 hours between work and travel. Fatigue set in quick. What I thought was going to be a clean second week to finish off a reset and build some momentum turned into just trying to stay on top of things. Training got squeezed. Sleep wasn’t where it needed to be. And once a couple of those days stack together, you feel it in everything.
It’s frustrating because it’s not like I took my foot off the gas. It just shifted on me.
Ran out of meal prep as well which didn’t help, but my wife stepped in and sorted the rest of the week out. That took a heap of pressure off and honestly kept things from slipping further than they could have.
Still, mentally I could feel it. Bit stuck. These two week rotations between night and day shift have a way of throwing things off just enough to break rhythm if you let them. I’ve noticed before when my log starts to dip, my focus follows not far behind. That’s usually the early warning sign.
So I started thinking about it on the drive in.
Night shift works because everything’s done before work. No wasted time at the back end of the day. Just shower and bed. Simple.
So I’m going to apply that same approach on day shift. Find a gym out that way, train after work while traffic dies down, eat on the way home, then it’s just shower, spend a bit of time with the family, and get to bed. Nothing fancy, just tightening things up so the days stop running away from me.
I’ve been in this spot before. I know how quickly it can slip if I don’t get on top of it early. A couple missed sessions, a bit of broken routine, and suddenly you’re trying to rebuild something that didn’t need to fall apart in the first place.
That doesnt need to happen.
It’s just pressure. Work, time, fatigue it’s part of it. Doesn’t mean things stop, just means I need to adjust how I move through it.
There’s always a way. Just have to be willing to find it and stick to it.
Time’s moving either way.
Can be looking back at progress or excuses.
That will always be our choice to make.
Hope everyone has had a fucking awesome week and hammered everything you set out to do, much love to all of you.
Life will always throw curves balls. Remember it’s not the week that was. It’s the year that was. Keep showing up. Keep being consistent. Keep on top of nutrition and moving that iron. Everything will work out just the way you planned
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
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Senior Moderator
EVO V.I.P.
Domestic-Supply.com
some weeks we have it all some weeks its a grind, EVO family supports and loves youExclusively powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
my apologies Evo fam
It was one of those weeks.
Started off exactly how I wanted it to. Came off a solid weekend, a few personal wins under the belt, and rolled into Monday with a proper anterior session. Felt switched on, moving well, everything lining up.
Then the week just… dragged.
Days blew out to 16 hours between work and travel. Fatigue set in quick. What I thought was going to be a clean second week to finish off a reset and build some momentum turned into just trying to stay on top of things. Training got squeezed. Sleep wasn’t where it needed to be. And once a couple of those days stack together, you feel it in everything.
It’s frustrating because it’s not like I took my foot off the gas. It just shifted on me.
Ran out of meal prep as well which didn’t help, but my wife stepped in and sorted the rest of the week out. That took a heap of pressure off and honestly kept things from slipping further than they could have.
Still, mentally I could feel it. Bit stuck. These two week rotations between night and day shift have a way of throwing things off just enough to break rhythm if you let them. I’ve noticed before when my log starts to dip, my focus follows not far behind. That’s usually the early warning sign.
So I started thinking about it on the drive in.
Night shift works because everything’s done before work. No wasted time at the back end of the day. Just shower and bed. Simple.
So I’m going to apply that same approach on day shift. Find a gym out that way, train after work while traffic dies down, eat on the way home, then it’s just shower, spend a bit of time with the family, and get to bed. Nothing fancy, just tightening things up so the days stop running away from me.
I’ve been in this spot before. I know how quickly it can slip if I don’t get on top of it early. A couple missed sessions, a bit of broken routine, and suddenly you’re trying to rebuild something that didn’t need to fall apart in the first place.
That doesnt need to happen.
It’s just pressure. Work, time, fatigue it’s part of it. Doesn’t mean things stop, just means I need to adjust how I move through it.
There’s always a way. Just have to be willing to find it and stick to it.
Time’s moving either way.
Can be looking back at progress or excuses.
That will always be our choice to make.
Hope everyone has had a fucking awesome week and hammered everything you set out to do, much love to all of you.
hammer it hard and get back into it @Allupfromhere you just got a big shout out from @G-Merc 80 on latest podcasthttps://www.evolutionary.org/evolutionary-org-674-interview-with-evo-brother-g-merc-80/
Perfectly said brother, I started my back slide with all the travel and have quickly found myself right now in this position, perfect timing for motivation and discipline I needed, thank youExclusively powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
my apologies Evo fam
It was one of those weeks.
Started off exactly how I wanted it to. Came off a solid weekend, a few personal wins under the belt, and rolled into Monday with a proper anterior session. Felt switched on, moving well, everything lining up.
Then the week just… dragged.
Days blew out to 16 hours between work and travel. Fatigue set in quick. What I thought was going to be a clean second week to finish off a reset and build some momentum turned into just trying to stay on top of things. Training got squeezed. Sleep wasn’t where it needed to be. And once a couple of those days stack together, you feel it in everything.
It’s frustrating because it’s not like I took my foot off the gas. It just shifted on me.
Ran out of meal prep as well which didn’t help, but my wife stepped in and sorted the rest of the week out. That took a heap of pressure off and honestly kept things from slipping further than they could have.
Still, mentally I could feel it. Bit stuck. These two week rotations between night and day shift have a way of throwing things off just enough to break rhythm if you let them. I’ve noticed before when my log starts to dip, my focus follows not far behind. That’s usually the early warning sign.
So I started thinking about it on the drive in.
Night shift works because everything’s done before work. No wasted time at the back end of the day. Just shower and bed. Simple.
So I’m going to apply that same approach on day shift. Find a gym out that way, train after work while traffic dies down, eat on the way home, then it’s just shower, spend a bit of time with the family, and get to bed. Nothing fancy, just tightening things up so the days stop running away from me.
I’ve been in this spot before. I know how quickly it can slip if I don’t get on top of it early. A couple missed sessions, a bit of broken routine, and suddenly you’re trying to rebuild something that didn’t need to fall apart in the first place.
That doesnt need to happen.
It’s just pressure. Work, time, fatigue it’s part of it. Doesn’t mean things stop, just means I need to adjust how I move through it.
There’s always a way. Just have to be willing to find it and stick to it.
Time’s moving either way.
Can be looking back at progress or excuses.
That will always be our choice to make.
Hope everyone has had a fucking awesome week and hammered everything you set out to do, much love to all of you.
Im getting back to these a little late my brother sp i apologise, i wish i could come back and say you were right and the next week was dynamite... but it wasnt lol fuck it got worseRespect bro, that’s not falling off, just a tough week.
You adjusted early and that’s what matters. New plan sounds solid, keep it simple and lock it in.
You’ll be straight back into it next week
Positive is we have a restructured plan moving forward from easter and i feel we are back on the money now.
Hope your well brother, happy Easter to you and the family
Yeah your completely right brother and you and the crew are much more immediately aware with eachothers situations so you know whats happening.
Long weekend inbound now and a fresh start next week to get the ball rolling again brother haha
Yeah
brother, this last week was a reminder that a full restructure was needed moving foward at least until things settle again and your call on maximising the weekend is right on the money. 4 day split incoming and will post up the new structure as soon as the brother has finished building it
Thanks legend! You exactly right. Life doesnt always adjust to us and how we need so in those times we need to adjust to keep things moving foward. Can be harder then it seems sometimes haha, but as i always say.. If we truely want to make something happen we will always find a wayMy own apologies for having to re-visit this entry after brushing over it yesterday. I am having the same issue in that I am allowing my routines to shift and it is throwing things out. I fully understand the losing focus just enough that one missed thing turns to two, then to three and so on.
Shift work is a killer brother and what you are about to do is exactly the right approach. I didn't do it enough when I was navigating diverse work patterns and wasted years of training a couple of decades back with shift work.
Be rigid and use that immense focus of yours to keep the routines severely structured and things will be aces soon enough.
You got this legend.
Straight up brotherRespect brother for opening up on the week’s challenges and how you’ve handled it.
Life will always throw curves balls. Remember it’s not the week that was. It’s the year that was. Keep showing up. Keep being consistent. Keep on top of nutrition and moving that iron. Everything will work out just the way you planned
I listened to the brothers podcast yesterday @G-Merc 80some weeks we have it all some weeks its a grind, EVO family supports and loves you
https://www.evolutionary.org/evolutionary-org-674-interview-with-evo-brother-g-merc-80/
I'll be heading to his log to show huge appreciation
Ahh brother we cant always control everything arounf us, all we can try to control is how we deal with whats happening. Its all just a massive highway we are driving on in this journey. When there is a blockage we just need to shift lanes until we find the one that runs the most productive
Awesome podcast too my brother, its extremely comforting that me journey has had a positive impact on your own. I want you to know that it is very much a 2 way street legend and i get as much motivation from yours and our chats to help keep myself going. Its what keeps us all going when things seems heavy brother, helping eachother out
Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
You don't need me to tell you that you are doing exactly the right thing here bro. Got to set your priorities and balance things around them and unfortunately sometimes business and work has to get more attention than we would prefer. It's a product of the times we live in. Things are so mixed and uncertain at present that having contingencies in place is a necessity especially with a young family. I hope things settle for you soon but you have one of the clearest, balance and focused minds I have encountered so I am sure you have a plan and are implementing it already. Have a really nice Easter break, you definitely deserve it brotherExclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
View attachment 208820
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
some weeks are harder than othersExclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
View attachment 208820
but you're pushing it thats important @Allupfromhere you look amazing tight and big! arms huge!
Brother looking sensationalExclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
View attachment 208820
starting to fill nicely and very lean! Body is holding up well.
You’re a better man than I am. I often run on 4-5 hours of sleep. But I
agree. This approach is not sustainable and will ultimately hinder progress more over time than if you had 1 or 2 extra days off. Crazy time of year. Only ramping for myself also so trying to establish routine now is critical
Enjoy the 6 days off brother. Well deserved.
Touchdown and top up from the king himself @R&Dpharma. Keeping this build moving strong when the times are flowing and keeping things stitched together when the storm rolls heavy hahaha.
Use code Allupfromhere10 @R&Dpharma for 10% off to some of the moste elite products you can get your hands on
Use code Allupfromhere10 @R&Dpharma for 10% off to some of the moste elite products you can get your hands on
Product QualityTouchdown and top up from the king himself @R&Dpharma. Keeping this build moving strong when the times are flowing and keeping things stitched together when the storm rolls heavy hahaha.
Use code Allupfromhere10 @R&Dpharma for 10% off to some of the moste elite products you can get your hands on
View attachment 208945
service all round top blokes Awesome touch down from the legends @R&Dpharma
@Allupfromhere Physique is looking terrific. The vascularity is getting better and better. It's all over the place.Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
View attachment 208820
Looking fantastic mate,enjoy the break, reset and smash itExclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
View attachment 208820
Im getting back to these a little late my brother sp i apologise, i wish i could come back and say you were right and the next week was dynamite... but it wasnt lol fuck it got worse
Positive is we have a restructured plan moving forward from easter and i feel we are back on the money now.
Hope your well brother, happy Easter to you and the family
at the level you’re operating at, it’s never just a “bad week,” it hits harder because everything’s pushed to the edge.
love hearing that bro!
Happy Easter to you and the fam brother
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
Some weeks are like that. We ride them out
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
Some weeks are like that. We ride them out
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Beautiful TD for Team R&D @R&Dpharma thanks for sharing @AllupfromhereTouchdown and top up from the king himself @R&Dpharma. Keeping this build moving strong when the times are flowing and keeping things stitched together when the storm rolls heavy hahaha.
Use code Allupfromhere10 @R&Dpharma for 10% off to some of the moste elite products you can get your hands on
View attachment 208945
We hear you bro. We know that feeling of beating yourself up but without that recovery and training run down, your probably doing yourself damage or tiny improvements over just resting and listening to your bodyExclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
View attachment 208820
looking great brother
Great job bro, your improvements have been incredible. You keep getting stronger and stronger. There's no stopping you. @AllupfromhereExclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
View attachment 208820
This is an amazing improvement that you've done. @Allupfromhere keep up the good work on this. I think the aromasin is a good mix with the test e.Touchdown and top up from the king himself @R&Dpharma. Keeping this build moving strong when the times are flowing and keeping things stitched together when the storm rolls heavy hahaha.
Use code Allupfromhere10 @R&Dpharma for 10% off to some of the moste elite products you can get your hands on
View attachment 208945
@Allupfromhere beautiful looking touchdown. That's some juicy looking gear right there. The testosterone looks fantastic.Touchdown and top up from the king himself @R&Dpharma. Keeping this build moving strong when the times are flowing and keeping things stitched together when the storm rolls heavy hahaha.
Use code Allupfromhere10 @R&Dpharma for 10% off to some of the moste elite products you can get your hands on
View attachment 208945
Bros, you look very impressive. Those arms are shredded and vascular. Amazing work! @AllupfromhereExclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
View attachment 208820
Pigsy
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Nice touchdown brotherTouchdown and top up from the king himself @R&Dpharma. Keeping this build moving strong when the times are flowing and keeping things stitched together when the storm rolls heavy hahaha.
Use code Allupfromhere10 @R&Dpharma for 10% off to some of the moste elite products you can get your hands on
View attachment 208945
@Allupfromhere Looking great bro! Awesome update bro!Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
View attachment 208820
You don't need me to tell you that you are doing exactly the right thing here bro. Got to set your priorities and balance things around them and unfortunately sometimes business and work has to get more attention than we would prefer. It's a product of the times we live in. Things are so mixed and uncertain at present that having contingencies in place is a necessity especially with a young family. I hope things settle for you soon but you have one of the clearest, balance and focused minds I have encountered so I am sure you have a plan and are implementing it already. Have a really nice Easter break, you definitely deserve it brother
Honestly mate this hit a little different lol.
I back myself to make the calls that keeps things moving in the right direction but hearing it from someone with the life experience and someone i have huge respect for just holds a different kind of weight
Always trying to stay level headed and deal with wants in front of me and keep everything ticking and not let it slip too far. Just a crusade of trying to create a smoother tomorrow. Its a juggle sometimes but difficult times are just like bad weather... it comes and goes.
Your message just started my day better then i could expected brother, so thank you.
Happy easter to you and the family mate, hope the day is a ripper
Not wrong brother, all we can do is just keep trying to move fowardsome weeks are harder than others
Thanks brother! Hopefully put some good size on this year
Hahaha bro we run on what we got at the end of the day, unfortunately life doesnt always allow us to choose rightBrother looking sensational
Body is holding up well.
You’re a better man than I am. I often run on 4-5 hours of sleep. But I
Crazy time of year. Only ramping for myself also so trying to establish routine now is critical
Enjoy the 6 days off brother. Well deserved.
Bro you a working machine! Helluva busier life then most people would understand and i must say bro its super impressive how you get it all done and look that damn good
As we say king, there is always a way if we want it bad enough
Thanks my manLooking fantastic mate,enjoy the break, reset and smash it
Definitely looking foward to the reset and hooking back into the groove
Happy easter brother
Bro we can only play the cards we are dealt to the ones on the table. That golden hand comes through eventuallyWe hear you bro. We know that feeling of beating yourself up but without that recovery and training run down, your probably doing yourself damage or tiny improvements over just resting and listening to your body
Thanks brother, and thanks for all the support too legend much love
Thanks legend to you to brother, have an amazing day!at the level you’re operating at, it’s never just a “bad week,” it hits harder because everything’s pushed to the edge.
love hearing that bro!
Happy Easter to you and the fam brother
Always nice hearing that bro hahah, thanks legend
All we can do ey @Mobster. Week is gonna pass us by regardless so might as well give it a crack.
Thanks legend! Hopefully start making some solid progress from here on
yeah i have that on hand now as i look to drop the eq moving foward. Test will be the main driver for the growth phase along with gh. Npp might make a cheeky appearance though lol see how it goes.
Thanks legend! Been running @R&Dpharma gear for 6 months now and have made the most progress i have ever made. The gear quality is tier 1
Thanks big bro! Just gonna put on some size this year, chasing those bbc genetics
Cheers Pigs
Cheers brother! Appreciate the kind words.
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move the ball forward 1 step at a timeNot wrong brother, all we can do is just keep trying to move foward
Thanks brother! Hopefully put some good size on this year
bros evo famil loveAlways nice hearing that bro hahah, thanks legend
All we can do ey @Mobster. Week is gonna pass us by regardless so might as well give it a crack.
Thanks legend! Hopefully start making some solid progress from here on
yeah i have that on hand now as i look to drop the eq moving foward. Test will be the main driver for the growth phase along with gh. Npp might make a cheeky appearance though lol see how it goes.
Thanks legend! Been running @R&Dpharma gear for 6 months now and have made the most progress i have ever made. The gear quality is tier 1
Thanks big bro! Just gonna put on some size this year, chasing those bbc genetics
Cheers Pigs
Cheers brother! Appreciate the kind words.
keep the alpha attitudeAlways nice hearing that bro hahah, thanks legend
All we can do ey @Mobster. Week is gonna pass us by regardless so might as well give it a crack.
Thanks legend! Hopefully start making some solid progress from here on
yeah i have that on hand now as i look to drop the eq moving foward. Test will be the main driver for the growth phase along with gh. Npp might make a cheeky appearance though lol see how it goes.
Thanks legend! Been running @R&Dpharma gear for 6 months now and have made the most progress i have ever made. The gear quality is tier 1
Thanks big bro! Just gonna put on some size this year, chasing those bbc genetics
Cheers Pigs
Cheers brother! Appreciate the kind words.
Will do brother
Always brotherBro we can only play the cards we are dealt to the ones on the table. That golden hand comes through eventually
Thanks brother, and thanks for all the support too legend much love
You'll do a great job. Keep it up.Thanks legend! Hopefully start making some solid progress from here on
Keep pumping that iron. We believe in you.Always nice hearing that bro hahah, thanks legend
All we can do ey @Mobster. Week is gonna pass us by regardless so might as well give it a crack.
Thanks legend! Hopefully start making some solid progress from here on
yeah i have that on hand now as i look to drop the eq moving foward. Test will be the main driver for the growth phase along with gh. Npp might make a cheeky appearance though lol see how it goes.
Thanks legend! Been running @R&Dpharma gear for 6 months now and have made the most progress i have ever made. The gear quality is tier 1
Thanks big bro! Just gonna put on some size this year, chasing those bbc genetics
Cheers Pigs
Cheers brother! Appreciate the kind words.
@Allupfromhere man you look awesome biceps are huge!!!Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
View attachment 208820
Them Hammys are popping brother, looking real good!Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Ahh finally the weekend.
I won’t lie, I was counting the minutes to get here after how this last week played out.
The past few weeks have been a solid reminder that life is always moving, whether we’re on top of it or not. We don’t control the chaos, just how we handle it in the moment. And right now, trying to force everything into the current setup just isn’t working. There simply aren’t enough hours in the day.
I missed a few sessions this week, not out of laziness, but because sleep had to take priority. And yeah, there’s that voice in the back of your head saying you’re letting yourself down… but running on 4–5 hours a night, stacking that up, and pretending it’s sustainable is a fast track to burning out. I’ve been there before and it’s not productive physically or mentally.
On the flip side, the sleep I have been getting has actually been quality, even if the total hours are down. Big shoutout to the elite sleep support from @RGSX there.
I also took a step back from the forums and my phone this week. Just needed to put that energy back into what actually needed attention in front of me.
Had a solid check in with the bro @PopRox19 and we mapped out a new plan to ride this period out properly instead of just trying to survive it.
We’re pulling things back to a 4 day split for now. The goal is simple… better recovery, keep intensity high, and make each session count instead of chasing volume we can’t sustain right now. Same structure, just tighter and more realistic for what life’s throwing at me.
Nutrition has come up as well. Carbs have been bumped, and protein has come up with it to support things properly.
Training days
Protein 241g
Carbs 294g
Fats 52g
Rest days
Protein 238g
Carbs 245g
Fats 51g
I’ll throw up the updated split once it’s finalised. He always seems to nail these adjustments.
Physique is sitting where you’d expect with everything going on. Holding a bit of water, but I’m confident that’ll settle as recovery, sleep and routine start to stabilise again. No changes on the gear side… the elite compounds from @R&Dpharma are probably the only thing keeping me stitched together through this little storm
On a better note, I’ve got 6 days off over Easter with the family. That’s exactly what I need right now. Reset, get some proper sessions in, catch up on sleep, and actually be present with my wife and kids.
It’s a strange feeling… being home every night but still feeling distant because of how full on things have been. They’ve been nothing but understanding, which I’m grateful for. It’s not forever, just one of those waves you ride out.
Hope you’re all doing well and pushing forward in your own lanes.
Happy Easter, stay safe and enjoy the time with your people
View attachment 208820
Whats your current weight and peds bro? Must be due for a blast hey
Growth phase commences
So we kick the week off after an amazing weekend with the family. A solid mental reset and a few back to back days of amazing sleep lol.
Was super keep to get in there and start the week strong. Got up, started hydrating straight away and smashed down my pre workout meal for breakfast with the wife and off we went.
No time limit, nowhere else to be. Just me and the steel.
Kicked the session of with some cardio which will now be a staple moving foward in this off season. Gets things warm and kicks me into gear mentally as well.
Felt so good it there, Strong, controlled, not rushed just in there doing my thing.
Was able to film all of my top sets for the captain and get an updated review on where my form is currently at. I never want to stop polishing this, this year every rep counts so i dont want to waste any of them.
Morning Fasting BG 4.7mmol
Morning BP 122/60
Average sleep over the last 4 nights has been quality 8hours or more. Fuck this makes every bitnof difference.
We are removing the chest and arms top up day and adding some movements into the other days to keep some volume on those areas.
On the weeks that are more kind with work hours i think i will still throw in a 5th training day but other wise recovery is the priority and the 4 day split it is.
It looks like this:
Anterior
Pull
Rest
Push
Posterior
Rest
If the days run long then the week can shift a little and may have a rest day in between sessions to suit. But the 4 session will be hit it week regardless of how it pans out.
Monday - Anterior
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
15mins incline treadmill
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9
100kg ×12
Moved the weight up on the backoff set and repeat the process.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×14
Dropped back a touch here, refined how i drive the concentric as i keep my elbows a little more tucked to really squeeze my chest at the top. Controlled eccentric is staple diet so no change there.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×19
145kg ×13
Have maxed this machine out so its just a battle of chasing reps and keeping form tight.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×14
Still really trying to polish these right out. I dont want any bounce in the shift in direction.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×5
80kg ×16
Started the top set and felt good. Getting down to the bump stops with depth then all of a sudden after 5 i had run out of steam, but out of no where which caught me a little off guard as i didnt exactly feel it building on me that quick.
Dropped the weight back for the burner and just pumped the reps until failure.
Incline leg press
1×8-10, 1×10-12
200kg ×9
180kg ×12
Low narrow foot position here, really trying to execute a to target the quad. Swapped machine too which personally feel i get better activation from. However the resistance is much higher and forces me to drop the weight. I dont mind though im chasing stimulus not numbers. Depth is a little reduced here to as the narrow position doesnt allow me to get as deep before lower back wants to lift.
Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10
Purely doing these on this machine for convenience lol.
Finished off with another 15mins incline treadmill.
Here's lunch and a rear double just because i like the pose.
So we kick the week off after an amazing weekend with the family. A solid mental reset and a few back to back days of amazing sleep lol.
Was super keep to get in there and start the week strong. Got up, started hydrating straight away and smashed down my pre workout meal for breakfast with the wife and off we went.
No time limit, nowhere else to be. Just me and the steel.
Kicked the session of with some cardio which will now be a staple moving foward in this off season. Gets things warm and kicks me into gear mentally as well.
Felt so good it there, Strong, controlled, not rushed just in there doing my thing.
Was able to film all of my top sets for the captain and get an updated review on where my form is currently at. I never want to stop polishing this, this year every rep counts so i dont want to waste any of them.
Morning Fasting BG 4.7mmol
Morning BP 122/60
Average sleep over the last 4 nights has been quality 8hours or more. Fuck this makes every bitnof difference.
We are removing the chest and arms top up day and adding some movements into the other days to keep some volume on those areas.
On the weeks that are more kind with work hours i think i will still throw in a 5th training day but other wise recovery is the priority and the 4 day split it is.
It looks like this:
Anterior
Pull
Rest
Push
Posterior
Rest
If the days run long then the week can shift a little and may have a rest day in between sessions to suit. But the 4 session will be hit it week regardless of how it pans out.
Monday - Anterior
Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
15mins incline treadmill
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
130kg ×9
100kg ×12
Moved the weight up on the backoff set and repeat the process.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×14
Dropped back a touch here, refined how i drive the concentric as i keep my elbows a little more tucked to really squeeze my chest at the top. Controlled eccentric is staple diet so no change there.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×19
145kg ×13
Have maxed this machine out so its just a battle of chasing reps and keeping form tight.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×14
Still really trying to polish these right out. I dont want any bounce in the shift in direction.
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×5
80kg ×16
Started the top set and felt good. Getting down to the bump stops with depth then all of a sudden after 5 i had run out of steam, but out of no where which caught me a little off guard as i didnt exactly feel it building on me that quick.
Dropped the weight back for the burner and just pumped the reps until failure.
Incline leg press
1×8-10, 1×10-12
200kg ×9
180kg ×12
Low narrow foot position here, really trying to execute a to target the quad. Swapped machine too which personally feel i get better activation from. However the resistance is much higher and forces me to drop the weight. I dont mind though im chasing stimulus not numbers. Depth is a little reduced here to as the narrow position doesnt allow me to get as deep before lower back wants to lift.
Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10
Purely doing these on this machine for convenience lol.
Finished off with another 15mins incline treadmill.
Here's lunch and a rear double just because i like the pose.
Elite update bro.
Watching your growth phase with anticipation & excitement - I know how hard you've worked to lean out in preparation for this phase. Time to get at it king
I'll be in your corner every step of the way.. Just wrapping up my first build block for the year, so chances are whatever you go through, i've been there. Reach out when you need (although i know your support network is plenty!!)Keen to know what your nutrition plan is generally (starting calories and macros). Do you have a target weight gain "goal" per week.
Lunch looks solid brother
Rear back double bicep looks fukn insane. Arms are big bro and you haven't started yet
The beast is back
Gladdens my heart to see you lifting like this and being pumped up about it again after a rough couple of weeks. Workout was
hot as legend. Love this, makes me fired up to get in there and lift this afternoon 
Thursday - Push
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Code Allupfromhere10 @R&Dpharma
Coached @PopRox19
Health @RGSX
Training
Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
130kg ×8
100kg ×13
140 isnt far away. Polish a little more depth and chase the extra reps then ill move the weight up.
Video included.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
20kg ×13
BW ×17
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×9
100kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×10
50kg ×14
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
This will never not be fucked lol
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
80kg ×13
80kg ×11
50kg ×14 - 20sec rest
50kg ×12
Will continue with this dual pulley machine until i have maxed out all the plates.. almost there might as well keep going lol
Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×13##
Absolute banger of a session today, honestly one of the best i have ever felt walking out and reflecting on. It has given me a solid direction of where i truely want to be and what i need to do to make sure i get there. Rest day tomorrow which is well needed for an absolute monster of a work week
Will have another big update for you all tomorrow.
Much love fam
alrighty I’m now finally back in the loop with your log hahahaThe videos are absolutely a nice though bro, genuinely makes the whole log feel that much more alive!
Big love your way, always
LevButlerov
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Head Moderator
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Senior Moderator
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Sorry brother i must have missed this.
Yeah they are slowly making an appearance now lol. I still feel like my legs lag so much but i did have a look at previous photos and have made nice progress. Just a slow growing area unfortunately.
Current weight is 85.2 this morning. Body adjusting to the added food so wouldn't be Suprised if this drops a little after this week or if anything holds until the following.
Nothing has changed on the peds in a while brother. Will run bloods again in the next two weeks and reassess. If all sweet will most likely reduce the weekly anabolic load and shift in compound selection as i look to completely remove eq. Will bring up weekly mg as needed.
Gh stays at 5iu
Reta will come down to 3mg as the added food is definitely filling me up now the reverse phase hunger has settled down.
Slu is down to 25mg daily
Mots c still at 2mg daily
Bpc/tb 1mg daily.
You have been a heavy hitter in my journey since we had crossed paths brother and one i couldn't be more grateful forElite update bro
Watching your growth phase with anticipation & excitement - I know how hard you've worked to lean out in preparation for this phase. Time to get at it king
Keen to know what your nutrition plan is generally (starting calories and macros). Do you have a target weight gain "goal" per week.
Lunch looks solid brother
Rear back double bicep looks fukn insane. Arms are big bro and you haven't started yet
Not only dp we get along like a house on fire lol but having a bro where we can both bounce off eachother about being fathers, husbands and providers whilst we navigate this journey is a massive help.
Bonus part of the fitness side is as you said, your that few miles ahead so lucky for me i can lean on ya about those hurdles too
So current macro and meal break down for ya, note pre workout meal can shift depending what time of day i train though its mostly evenings.
Meal 1
80g oats
100g blueberries
12g almond butter
200ml unsweetened Almond milk
40g wpi
Calorie free maple syrup.
P 44g
C 61g
F 15g
Meal 2
250g chicken breast
400g kent pumpkin
100g cucumber
50g kimchi
P 75g
C 35g
F 10g
Pre workout meal
130g cocopops
40g wpi
P 38g
C 110g
F 3g
Intra-Workout
5g Eaa's
25g karbolyn
C 25g
Post workout meal/dinner
250g rump steak
500g carisma potato
70g avocado
100g broccoli
Meal 5
150g yopro mango yoghurt
25g wpi
100g strawberries
P 33g
C 12.5g
F 1.7g
Totals
P 251g
C 296g
F 53g
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