Feels good too brother cant deny it haha.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 washot as legend. Love this, makes me fired up to get in there and lift this afternoon
Thanks kingalrighty I’m now finally back in the loop with your log hahaha
The videos are absolutely a nice though bro, genuinely makes the whole log feel that much more alive!
Big love your way, always
Thanks brother, unfortunately i didnt get the reps at 140 but they are coming for sure
Right back at you brotherYou have been a heavy hitter in my journey since we had crossed paths brother and one i couldn't be more grateful for
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
eco your entire msg above and appreciate you my man 
at similar times and paths in our lives; sincerely grateful and blessed to have stumbled across you!! 
I would opt for the @RGSX vital sleep which had less melatonin in a single cap, but same amount of other sleep and nervous system support ingredients. I have vivid dreams most nights (even without HGH), but also get more hours of deep sleep now with the vital sleep. I think the nervous system support helps to increase the deep sleep time (less light and REM sleep). When I’m less stressed (physically and mentally (less on my mind) & my nervous system isn’t too fired up (like training in the afternoon or evening) is when I sleep the best… although those days are sometimes hard to come by).
140 for reps is the WINThanks brother, unfortunately i didnt get the reps at 140 but they are coming for sure
Bp always stays healthy which ill never complain about haha. Thanks again brother
Thanks king
Gonna try and bring a little spark back to my log, if nothing more at least to get myself all fired up again haha.
Always love legend
GETTTT IT
good macros very clean foods tooYou have been a heavy hitter in my journey since we had crossed paths brother and one i couldn't be more grateful for
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
@Allupfromhere
Right back at you brother
Can’t wait to see the progress pics Xmas 2026
Similar macros to me. Love the plan structure and food choices. Will you be staying fairly consistent with this or flexible eating to macros??
brother
Great session brother, ton of volume there. Looking lean and tight as usual you beastPull
Powered exclusively @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 ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×8
55kg ×12
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×11
35kg ×9
22.5kg ×15
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×12
13.5kg ×10
7.5kg ×15
No huge jumps this session but everything moving smoother and cleaner. Exactly what im after... progress isnt alway numbers on the board, the numbers are a byproduct of ticking all the other boxes.
Anyone looking to send the gains into another dimension reach out to the brother @R&Dpharma.. Evo's longest running tiered vendor. Continuously proven quality.
Use code Allupfromhere10 to get yourselves a cheeky discount
The boss gonna need a rescale on the logo as these bad boys continue to grow lol
View attachment 211276View attachment 211277
love your massive arms HUGEPull
Powered exclusively @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 ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×8
55kg ×12
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×11
35kg ×9
22.5kg ×15
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×12
13.5kg ×10
7.5kg ×15
No huge jumps this session but everything moving smoother and cleaner. Exactly what im after... progress isnt alway numbers on the board, the numbers are a byproduct of ticking all the other boxes.
Anyone looking to send the gains into another dimension reach out to the brother @R&Dpharma.. Evo's longest running tiered vendor. Continuously proven quality.
Use code Allupfromhere10 to get yourselves a cheeky discount
The boss gonna need a rescale on the logo as these bad boys continue to grow lol
View attachment 211276View attachment 211277
@Allupfromhere 82 on lat pull is hard as well and love the tbars after 75s will pump the lats
@Allupfromhere Nice updates man. The muscles are looking bigger and bigger. You've got some big size on your frame.Pull
Powered exclusively @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 ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×8
55kg ×12
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×11
35kg ×9
22.5kg ×15
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×12
13.5kg ×10
7.5kg ×15
No huge jumps this session but everything moving smoother and cleaner. Exactly what im after... progress isnt alway numbers on the board, the numbers are a byproduct of ticking all the other boxes.
Anyone looking to send the gains into another dimension reach out to the brother @R&Dpharma.. Evo's longest running tiered vendor. Continuously proven quality.
Use code Allupfromhere10 to get yourselves a cheeky discount
The boss gonna need a rescale on the logo as these bad boys continue to grow lol
View attachment 211276View attachment 211277
Cheers for the update, killing it brother
dem biceps getting pretty veiny my dude love to see it, looking awesome overall as well!Pull
Powered exclusively @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 ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×8
55kg ×12
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×11
35kg ×9
22.5kg ×15
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×12
13.5kg ×10
7.5kg ×15
No huge jumps this session but everything moving smoother and cleaner. Exactly what im after... progress isnt alway numbers on the board, the numbers are a byproduct of ticking all the other boxes.
Anyone looking to send the gains into another dimension reach out to the brother @R&Dpharma.. Evo's longest running tiered vendor. Continuously proven quality.
Use code Allupfromhere10 to get yourselves a cheeky discount
The boss gonna need a rescale on the logo as these bad boys continue to grow lol
View attachment 211276View attachment 211277
Far too many vastly underestimate the value of proper sleep
Front bicep shot is extremely impressive. Vascularity is also strong. Keep up the good work. @AllupfromherePull
Powered exclusively @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 ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×8
55kg ×12
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×11
35kg ×9
22.5kg ×15
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×12
13.5kg ×10
7.5kg ×15
No huge jumps this session but everything moving smoother and cleaner. Exactly what im after... progress isnt alway numbers on the board, the numbers are a byproduct of ticking all the other boxes.
Anyone looking to send the gains into another dimension reach out to the brother @R&Dpharma.. Evo's longest running tiered vendor. Continuously proven quality.
Use code Allupfromhere10 to get yourselves a cheeky discount
The boss gonna need a rescale on the logo as these bad boys continue to grow lol
View attachment 211276View attachment 211277
The arms are definitely looking swole. Everybody above is correct. You've got some good size on your frame and at this rate you're going to grow some huge arms to over 20 inches easy. @AllupfromherePull
Powered exclusively @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 ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×8
55kg ×12
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×11
35kg ×9
22.5kg ×15
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×12
13.5kg ×10
7.5kg ×15
No huge jumps this session but everything moving smoother and cleaner. Exactly what im after... progress isnt alway numbers on the board, the numbers are a byproduct of ticking all the other boxes.
Anyone looking to send the gains into another dimension reach out to the brother @R&Dpharma.. Evo's longest running tiered vendor. Continuously proven quality.
Use code Allupfromhere10 to get yourselves a cheeky discount
The boss gonna need a rescale on the logo as these bad boys continue to grow lol
View attachment 211276View attachment 211277
@Allupfromhere that looks like a bad ass gym. I love how the lockers are all rusted and old. That is an alpha gym in old school.Pull
Powered exclusively @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 ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×8
55kg ×12
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×11
35kg ×9
22.5kg ×15
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×12
13.5kg ×10
7.5kg ×15
No huge jumps this session but everything moving smoother and cleaner. Exactly what im after... progress isnt alway numbers on the board, the numbers are a byproduct of ticking all the other boxes.
Anyone looking to send the gains into another dimension reach out to the brother @R&Dpharma.. Evo's longest running tiered vendor. Continuously proven quality.
Use code Allupfromhere10 to get yourselves a cheeky discount
The boss gonna need a rescale on the logo as these bad boys continue to grow lol
View attachment 211276View attachment 211277
Bros, the pulling exercises looking on point. It's definitely one of my favorites. Keep up the good work. @AllupfromherePull
Powered exclusively @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 ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×8
55kg ×12
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×11
35kg ×9
22.5kg ×15
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×12
13.5kg ×10
7.5kg ×15
No huge jumps this session but everything moving smoother and cleaner. Exactly what im after... progress isnt alway numbers on the board, the numbers are a byproduct of ticking all the other boxes.
Anyone looking to send the gains into another dimension reach out to the brother @R&Dpharma.. Evo's longest running tiered vendor. Continuously proven quality.
Use code Allupfromhere10 to get yourselves a cheeky discount
The boss gonna need a rescale on the logo as these bad boys continue to grow lol
View attachment 211276View attachment 211277
Nice looking workout as usual mate. Arms are looking awesome in the photos! Get some more workout videos up pleasePull
Powered exclusively @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 ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×8
55kg ×12
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×11
35kg ×9
22.5kg ×15
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×12
13.5kg ×10
7.5kg ×15
No huge jumps this session but everything moving smoother and cleaner. Exactly what im after... progress isnt alway numbers on the board, the numbers are a byproduct of ticking all the other boxes.
Anyone looking to send the gains into another dimension reach out to the brother @R&Dpharma.. Evo's longest running tiered vendor. Continuously proven quality.
Use code Allupfromhere10 to get yourselves a cheeky discount
The boss gonna need a rescale on the logo as these bad boys continue to grow lol
View attachment 211276View attachment 211277
@Allupfromhere look g massive man R&D Pharma treating you good!Pull
Powered exclusively @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 ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×8
55kg ×12
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×11
35kg ×9
22.5kg ×15
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×12
13.5kg ×10
7.5kg ×15
No huge jumps this session but everything moving smoother and cleaner. Exactly what im after... progress isnt alway numbers on the board, the numbers are a byproduct of ticking all the other boxes.
Anyone looking to send the gains into another dimension reach out to the brother @R&Dpharma.. Evo's longest running tiered vendor. Continuously proven quality.
Use code Allupfromhere10 to get yourselves a cheeky discount
The boss gonna need a rescale on the logo as these bad boys continue to grow lol
View attachment 211276View attachment 211277
@Allupfromhere Solid pulling session right here bro! Looking great!Pull
Powered exclusively @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 ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×8
55kg ×12
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×11
35kg ×9
22.5kg ×15
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×12
13.5kg ×10
7.5kg ×15
No huge jumps this session but everything moving smoother and cleaner. Exactly what im after... progress isnt alway numbers on the board, the numbers are a byproduct of ticking all the other boxes.
Anyone looking to send the gains into another dimension reach out to the brother @R&Dpharma.. Evo's longest running tiered vendor. Continuously proven quality.
Use code Allupfromhere10 to get yourselves a cheeky discount
The boss gonna need a rescale on the logo as these bad boys continue to grow lol
View attachment 211276View attachment 211277
Thank you sirrrGreat session brother, ton of volume there. Looking lean and tight as usual you beast
Trying to build some width and thickness this year on the back, hopefully its a productive 2026 hahalove your massive arms HUGE
Cheers Stevie boy appreciate you brother, would love to be much bigger though
Yeah veins are still hanging in there, little water weight this week that should settle down soon after increasing food and hopefully they start to pop some more again
100%
Thank you big rig
I wish i had 20 inch arms brother haha maybe one day fingers crossed
Thanks big bro!!
Yeah got some incoming just for you my brotherNice looking workout as usual mate. Arms are looking awesome in the photos! Get some more workout videos up please
The bro @R&Dpharma absolute spoils me brother haha very lucky to have this kind of support.
Thank you my man
Hey King!! Thanks for dropping past legend, appreciate it. Hoping to really fire this log up again now the growth phase is in full swing.
Hammer Strength incline (from what I can see)... one of the best I find. That's some serious weight there mate! I rarely see 3 plates let alone over. Perfect form as usual too!
Love this session brother. Volume and load exactly where you need them to bePull
Powered exclusively @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 ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×8
55kg ×12
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×11
35kg ×9
22.5kg ×15
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×12
54kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Single arm cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
13.5kg ×12
13.5kg ×10
7.5kg ×15
No huge jumps this session but everything moving smoother and cleaner. Exactly what im after... progress isnt alway numbers on the board, the numbers are a byproduct of ticking all the other boxes.
Anyone looking to send the gains into another dimension reach out to the brother @R&Dpharma.. Evo's longest running tiered vendor. Continuously proven quality.
Use code Allupfromhere10 to get yourselves a cheeky discount
The boss gonna need a rescale on the logo as these bad boys continue to grow lol
View attachment 211276View attachment 211277
2026 will be amazingTrying to build some width and thickness this year on the back, hopefully its a productive 2026 haha
nice
pumped
that’s definitely something you can shoot forCheers Stevie boy appreciate you brother, would love to be much bigger though
how about 22"? haI wish i had 20 inch arms brother haha maybe one day fingers crossed
Health markers looking brilliant big dawg. Fkn love to see it.
which continues to make me strive for more and better 
Wont even lie bruzzy, feels good hearing that from someone at your levelHealth markers looking brilliant big dawg. Fkn love to see it.
That rear double is a beautiful pose for you aswell, lats insert nice and low
Great update brother. Lifts are so clean and smoothPosterior
Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9
High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×13
50kg ×15
Moved these to single arm for some better mind muscle connections and allow my line of drive down more direct to the target muscle.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×10
68kg ×9
Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
27.5kg ×10
27.5kg ×13
Should have started higher here today.
Standing single leg hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
15kg ×9
10kg ×15- 20 sec rest
10kg ×14
This is normally seated but the machine had a whole group of girls taking their time so just swapped it for this week. Gpod control the whole way squeeze at the top with a slight pause.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12
Feeling much better again. Not too concerned with pushing bigger weight here more control focus.
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Will start to work on depth again. Had such a solid rom before i injured my back, going to need to build back to that depth again.
Last session for last week just wanted to get this up on my log and give a reflection on how the week went after some adjustments.
So week went really well, scales had a slight quick shift from the added food and maybe a little work stress but settled down as the week went on which is a clear indication of a little water and nothing to worry about.
The 4 day split worked extremely well. A few longer days there with work and allowed me to pull back to back rest days around those kind of working hours. Getting to the weekend, finishing off the sessions and not being completely burnt out, winning.
Big week ahead again with work but this is what we restructured around and are ready for it.
Holding the line on the food increase for another 2 weeks to give some accuracy to its influence on weight and gym progress and then look to see if any changes need to be made at that point or if we are continuing to progress ride it out longer
A few videos from this session as promised.
Was good to see again areas that really need to be cleaned up moving foward, thats why we film and then i can get the coaches eyes on it all too each week. @PopRox19 also giving me a fair and deserved rev up about my intensity
Enjoy the week Fam
For all the elite compounds that continue to fuel and power my entire journey, head to @R&Dpharma use code Allupfromhere10
and buckle up for the gains coming your way
.
One thing I definately don't miss about commercial setups
Thanks brother! Yeah i said to myself on the weeks that are more kind from work i would throw in a 5th session but yes the music at my gym is fucking diabolicalGreat update brother. Lifts are so clean and smooth
Really cool that the shift in program has paid dividends by allowing more rest. I find this myself that I bounce between 4 and 5 days depending on energy levels and workloads.
The gym music is fucking awful
very good updatePosterior
Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9
High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×13
50kg ×15
Moved these to single arm for some better mind muscle connections and allow my line of drive down more direct to the target muscle.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×10
68kg ×9
Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
27.5kg ×10
27.5kg ×13
Should have started higher here today.
Standing single leg hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
15kg ×9
10kg ×15- 20 sec rest
10kg ×14
This is normally seated but the machine had a whole group of girls taking their time so just swapped it for this week. Gpod control the whole way squeeze at the top with a slight pause.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12
Feeling much better again. Not too concerned with pushing bigger weight here more control focus.
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Will start to work on depth again. Had such a solid rom before i injured my back, going to need to build back to that depth again.
Last session for last week just wanted to get this up on my log and give a reflection on how the week went after some adjustments.
So week went really well, scales had a slight quick shift from the added food and maybe a little work stress but settled down as the week went on which is a clear indication of a little water and nothing to worry about.
The 4 day split worked extremely well. A few longer days there with work and allowed me to pull back to back rest days around those kind of working hours. Getting to the weekend, finishing off the sessions and not being completely burnt out, winning.
Big week ahead again with work but this is what we restructured around and are ready for it.
Holding the line on the food increase for another 2 weeks to give some accuracy to its influence on weight and gym progress and then look to see if any changes need to be made at that point or if we are continuing to progress ride it out longer
A few videos from this session as promised.
Was good to see again areas that really need to be cleaned up moving foward, thats why we film and then i can get the coaches eyes on it all too each week. @PopRox19 also giving me a fair and deserved rev up about my intensity
Enjoy the week Fam
For all the elite compounds that continue to fuel and power my entire journey, head to @R&Dpharma use code Allupfromhere10
and buckle up for the gains coming your way
you're pumping nicely real strong @Allupfromhere 4 day split for the win!
Thanks brothervery good update
single arms 70s are strong!
always love seeing your trainingThanks brother
checked videos you got an amazing pump! @Allupfromhere
Brother don’t make me blushWont even lie bruzzy, feels good hearing that from someone at your level
Great update @AllupfromherePosterior
Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9
High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×13
50kg ×15
Moved these to single arm for some better mind muscle connections and allow my line of drive down more direct to the target muscle.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×10
68kg ×9
Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
27.5kg ×10
27.5kg ×13
Should have started higher here today.
Standing single leg hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
15kg ×9
10kg ×15- 20 sec rest
10kg ×14
This is normally seated but the machine had a whole group of girls taking their time so just swapped it for this week. Gpod control the whole way squeeze at the top with a slight pause.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12
Feeling much better again. Not too concerned with pushing bigger weight here more control focus.
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Will start to work on depth again. Had such a solid rom before i injured my back, going to need to build back to that depth again.
Last session for last week just wanted to get this up on my log and give a reflection on how the week went after some adjustments.
So week went really well, scales had a slight quick shift from the added food and maybe a little work stress but settled down as the week went on which is a clear indication of a little water and nothing to worry about.
The 4 day split worked extremely well. A few longer days there with work and allowed me to pull back to back rest days around those kind of working hours. Getting to the weekend, finishing off the sessions and not being completely burnt out, winning.
Big week ahead again with work but this is what we restructured around and are ready for it.
Holding the line on the food increase for another 2 weeks to give some accuracy to its influence on weight and gym progress and then look to see if any changes need to be made at that point or if we are continuing to progress ride it out longer
A few videos from this session as promised.
Was good to see again areas that really need to be cleaned up moving foward, thats why we film and then i can get the coaches eyes on it all too each week. @PopRox19 also giving me a fair and deserved rev up about my intensity
Enjoy the week Fam
For all the elite compounds that continue to fuel and power my entire journey, head to @R&Dpharma use code Allupfromhere10
and buckle up for the gains coming your way
Not sure what you mean brother? Hands were never on the knees during that set lol
A little tidying up to do but not moving too bad at the moment.. thanks brother
@Allupfromhere good job with the workouts. You are killing it, very impressive job. Keep it up.Posterior
Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9
High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×13
50kg ×15
Moved these to single arm for some better mind muscle connections and allow my line of drive down more direct to the target muscle.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×10
68kg ×9
Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
27.5kg ×10
27.5kg ×13
Should have started higher here today.
Standing single leg hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
15kg ×9
10kg ×15- 20 sec rest
10kg ×14
This is normally seated but the machine had a whole group of girls taking their time so just swapped it for this week. Gpod control the whole way squeeze at the top with a slight pause.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12
Feeling much better again. Not too concerned with pushing bigger weight here more control focus.
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Will start to work on depth again. Had such a solid rom before i injured my back, going to need to build back to that depth again.
Last session for last week just wanted to get this up on my log and give a reflection on how the week went after some adjustments.
So week went really well, scales had a slight quick shift from the added food and maybe a little work stress but settled down as the week went on which is a clear indication of a little water and nothing to worry about.
The 4 day split worked extremely well. A few longer days there with work and allowed me to pull back to back rest days around those kind of working hours. Getting to the weekend, finishing off the sessions and not being completely burnt out, winning.
Big week ahead again with work but this is what we restructured around and are ready for it.
Holding the line on the food increase for another 2 weeks to give some accuracy to its influence on weight and gym progress and then look to see if any changes need to be made at that point or if we are continuing to progress ride it out longer
A few videos from this session as promised.
Was good to see again areas that really need to be cleaned up moving foward, thats why we film and then i can get the coaches eyes on it all too each week. @PopRox19 also giving me a fair and deserved rev up about my intensity
Enjoy the week Fam
For all the elite compounds that continue to fuel and power my entire journey, head to @R&Dpharma use code Allupfromhere10
and buckle up for the gains coming your way
@Allupfromhere Incline 45-degree leg press machine is looking really strong. It's obviously working well for you. Your legs are getting more and more muscular and ripped.Posterior
Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9
High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×13
50kg ×15
Moved these to single arm for some better mind muscle connections and allow my line of drive down more direct to the target muscle.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×10
68kg ×9
Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
27.5kg ×10
27.5kg ×13
Should have started higher here today.
Standing single leg hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
15kg ×9
10kg ×15- 20 sec rest
10kg ×14
This is normally seated but the machine had a whole group of girls taking their time so just swapped it for this week. Gpod control the whole way squeeze at the top with a slight pause.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12
Feeling much better again. Not too concerned with pushing bigger weight here more control focus.
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Will start to work on depth again. Had such a solid rom before i injured my back, going to need to build back to that depth again.
Last session for last week just wanted to get this up on my log and give a reflection on how the week went after some adjustments.
So week went really well, scales had a slight quick shift from the added food and maybe a little work stress but settled down as the week went on which is a clear indication of a little water and nothing to worry about.
The 4 day split worked extremely well. A few longer days there with work and allowed me to pull back to back rest days around those kind of working hours. Getting to the weekend, finishing off the sessions and not being completely burnt out, winning.
Big week ahead again with work but this is what we restructured around and are ready for it.
Holding the line on the food increase for another 2 weeks to give some accuracy to its influence on weight and gym progress and then look to see if any changes need to be made at that point or if we are continuing to progress ride it out longer
A few videos from this session as promised.
Was good to see again areas that really need to be cleaned up moving foward, thats why we film and then i can get the coaches eyes on it all too each week. @PopRox19 also giving me a fair and deserved rev up about my intensity
Enjoy the week Fam
For all the elite compounds that continue to fuel and power my entire journey, head to @R&Dpharma use code Allupfromhere10
and buckle up for the gains coming your way
Bros, hell yeah, this is the way to hit a nice workout. @Allupfromhere I got a lot of respect for you. You are my hero.Posterior
Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9
High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×13
50kg ×15
Moved these to single arm for some better mind muscle connections and allow my line of drive down more direct to the target muscle.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×10
68kg ×9
Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
27.5kg ×10
27.5kg ×13
Should have started higher here today.
Standing single leg hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
15kg ×9
10kg ×15- 20 sec rest
10kg ×14
This is normally seated but the machine had a whole group of girls taking their time so just swapped it for this week. Gpod control the whole way squeeze at the top with a slight pause.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12
Feeling much better again. Not too concerned with pushing bigger weight here more control focus.
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Will start to work on depth again. Had such a solid rom before i injured my back, going to need to build back to that depth again.
Last session for last week just wanted to get this up on my log and give a reflection on how the week went after some adjustments.
So week went really well, scales had a slight quick shift from the added food and maybe a little work stress but settled down as the week went on which is a clear indication of a little water and nothing to worry about.
The 4 day split worked extremely well. A few longer days there with work and allowed me to pull back to back rest days around those kind of working hours. Getting to the weekend, finishing off the sessions and not being completely burnt out, winning.
Big week ahead again with work but this is what we restructured around and are ready for it.
Holding the line on the food increase for another 2 weeks to give some accuracy to its influence on weight and gym progress and then look to see if any changes need to be made at that point or if we are continuing to progress ride it out longer
A few videos from this session as promised.
Was good to see again areas that really need to be cleaned up moving foward, thats why we film and then i can get the coaches eyes on it all too each week. @PopRox19 also giving me a fair and deserved rev up about my intensity
Enjoy the week Fam
For all the elite compounds that continue to fuel and power my entire journey, head to @R&Dpharma use code Allupfromhere10
and buckle up for the gains coming your way
@Allupfromhere this is one of your best updates. Very impressive job. I like the tempo training and I like that you're hitting 240 kg. You are not only ripped but you're strong too.Posterior
Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9
High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×13
50kg ×15
Moved these to single arm for some better mind muscle connections and allow my line of drive down more direct to the target muscle.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×10
68kg ×9
Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
27.5kg ×10
27.5kg ×13
Should have started higher here today.
Standing single leg hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
15kg ×9
10kg ×15- 20 sec rest
10kg ×14
This is normally seated but the machine had a whole group of girls taking their time so just swapped it for this week. Gpod control the whole way squeeze at the top with a slight pause.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12
Feeling much better again. Not too concerned with pushing bigger weight here more control focus.
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Will start to work on depth again. Had such a solid rom before i injured my back, going to need to build back to that depth again.
Last session for last week just wanted to get this up on my log and give a reflection on how the week went after some adjustments.
So week went really well, scales had a slight quick shift from the added food and maybe a little work stress but settled down as the week went on which is a clear indication of a little water and nothing to worry about.
The 4 day split worked extremely well. A few longer days there with work and allowed me to pull back to back rest days around those kind of working hours. Getting to the weekend, finishing off the sessions and not being completely burnt out, winning.
Big week ahead again with work but this is what we restructured around and are ready for it.
Holding the line on the food increase for another 2 weeks to give some accuracy to its influence on weight and gym progress and then look to see if any changes need to be made at that point or if we are continuing to progress ride it out longer
A few videos from this session as promised.
Was good to see again areas that really need to be cleaned up moving foward, thats why we film and then i can get the coaches eyes on it all too each week. @PopRox19 also giving me a fair and deserved rev up about my intensity
Enjoy the week Fam
For all the elite compounds that continue to fuel and power my entire journey, head to @R&Dpharma use code Allupfromhere10
and buckle up for the gains coming your way
Good job on this. I like the four-day split routine. I'm glad that it's working well for you. That seems to be a fun way to keep your body guessing. @AllupfromherePosterior
Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9
High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×13
50kg ×15
Moved these to single arm for some better mind muscle connections and allow my line of drive down more direct to the target muscle.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×10
68kg ×9
Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
27.5kg ×10
27.5kg ×13
Should have started higher here today.
Standing single leg hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
15kg ×9
10kg ×15- 20 sec rest
10kg ×14
This is normally seated but the machine had a whole group of girls taking their time so just swapped it for this week. Gpod control the whole way squeeze at the top with a slight pause.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12
Feeling much better again. Not too concerned with pushing bigger weight here more control focus.
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Will start to work on depth again. Had such a solid rom before i injured my back, going to need to build back to that depth again.
Last session for last week just wanted to get this up on my log and give a reflection on how the week went after some adjustments.
So week went really well, scales had a slight quick shift from the added food and maybe a little work stress but settled down as the week went on which is a clear indication of a little water and nothing to worry about.
The 4 day split worked extremely well. A few longer days there with work and allowed me to pull back to back rest days around those kind of working hours. Getting to the weekend, finishing off the sessions and not being completely burnt out, winning.
Big week ahead again with work but this is what we restructured around and are ready for it.
Holding the line on the food increase for another 2 weeks to give some accuracy to its influence on weight and gym progress and then look to see if any changes need to be made at that point or if we are continuing to progress ride it out longer
A few videos from this session as promised.
Was good to see again areas that really need to be cleaned up moving foward, thats why we film and then i can get the coaches eyes on it all too each week. @PopRox19 also giving me a fair and deserved rev up about my intensity
Enjoy the week Fam
For all the elite compounds that continue to fuel and power my entire journey, head to @R&Dpharma use code Allupfromhere10
and buckle up for the gains coming your way
Solid session my man, consistent training like that shows why you look as good as you do bro! Love how you train to tempo too, I need to add that into my own log!Posterior
Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9
High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×13
50kg ×15
Moved these to single arm for some better mind muscle connections and allow my line of drive down more direct to the target muscle.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×10
68kg ×9
Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
27.5kg ×10
27.5kg ×13
Should have started higher here today.
Standing single leg hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
15kg ×9
10kg ×15- 20 sec rest
10kg ×14
This is normally seated but the machine had a whole group of girls taking their time so just swapped it for this week. Gpod control the whole way squeeze at the top with a slight pause.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12
Feeling much better again. Not too concerned with pushing bigger weight here more control focus.
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Will start to work on depth again. Had such a solid rom before i injured my back, going to need to build back to that depth again.
Last session for last week just wanted to get this up on my log and give a reflection on how the week went after some adjustments.
So week went really well, scales had a slight quick shift from the added food and maybe a little work stress but settled down as the week went on which is a clear indication of a little water and nothing to worry about.
The 4 day split worked extremely well. A few longer days there with work and allowed me to pull back to back rest days around those kind of working hours. Getting to the weekend, finishing off the sessions and not being completely burnt out, winning.
Big week ahead again with work but this is what we restructured around and are ready for it.
Holding the line on the food increase for another 2 weeks to give some accuracy to its influence on weight and gym progress and then look to see if any changes need to be made at that point or if we are continuing to progress ride it out longer
A few videos from this session as promised.
Was good to see again areas that really need to be cleaned up moving foward, thats why we film and then i can get the coaches eyes on it all too each week. @PopRox19 also giving me a fair and deserved rev up about my intensity
Enjoy the week Fam
For all the elite compounds that continue to fuel and power my entire journey, head to @R&Dpharma use code Allupfromhere10
and buckle up for the gains coming your way
Loving the updates mate, videos are a nice touch, your attention to detail is elite, keep smashing itPosterior
Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9
High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×13
50kg ×15
Moved these to single arm for some better mind muscle connections and allow my line of drive down more direct to the target muscle.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×10
68kg ×9
Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
27.5kg ×10
27.5kg ×13
Should have started higher here today.
Standing single leg hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
15kg ×9
10kg ×15- 20 sec rest
10kg ×14
This is normally seated but the machine had a whole group of girls taking their time so just swapped it for this week. Gpod control the whole way squeeze at the top with a slight pause.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12
Feeling much better again. Not too concerned with pushing bigger weight here more control focus.
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Will start to work on depth again. Had such a solid rom before i injured my back, going to need to build back to that depth again.
Last session for last week just wanted to get this up on my log and give a reflection on how the week went after some adjustments.
So week went really well, scales had a slight quick shift from the added food and maybe a little work stress but settled down as the week went on which is a clear indication of a little water and nothing to worry about.
The 4 day split worked extremely well. A few longer days there with work and allowed me to pull back to back rest days around those kind of working hours. Getting to the weekend, finishing off the sessions and not being completely burnt out, winning.
Big week ahead again with work but this is what we restructured around and are ready for it.
Holding the line on the food increase for another 2 weeks to give some accuracy to its influence on weight and gym progress and then look to see if any changes need to be made at that point or if we are continuing to progress ride it out longer
A few videos from this session as promised.
Was good to see again areas that really need to be cleaned up moving foward, thats why we film and then i can get the coaches eyes on it all too each week. @PopRox19 also giving me a fair and deserved rev up about my intensity
Enjoy the week Fam
For all the elite compounds that continue to fuel and power my entire journey, head to @R&Dpharma use code Allupfromhere10
and buckle up for the gains coming your way
Thank you my man
Cheers big rig appreciate it
Hahaha you my hero bro
Tempo training has been a game changer for me brother for sure!
Thanks Alpha
Thank you sirrLoving the updates mate, videos are a nice touch, your attention to detail is elite, keep smashing it
I know what my next purchases are going to be then! Do you wake up feeling groggy at all after using elite sleep? I notice I have from a couple of different sleep aids
EVO family respect. Thank you for the follow-ups.Thank you my man
Cheers big rig appreciate it
Hahaha you my hero bro
Tempo training has been a game changer for me brother for sure!
Thanks Alpha
Not of this one. I had been using another vendors sleep aid which left me feeling a little groggy upon wake up but the sleep was pretty decent so i kept using it. The elite sleep support from @RGSX i couldnt fault personally
3am session is fucking brutal legend. That is serious dedication and commitment to this life we chose. The new structure is obviously a winner alreadyAnterior
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 ×6
100kg ×12
Struggled this morning elbow was sore. Give it what i had then rep out some partials until complete failure.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×12
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×16
145kg ×13
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×10
60kg ×16
60kg ×14
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×9
80kg ×16
Body had found a little life by this stage funny enough and was able to throw down 9 clean at 130kg which i was shocked at an early a.m session. Slowed down my reps on both sets here as the big dog said was was moving too quick.
Incline leg press
1×8-10, 1×10-12
240kg ×11
200kg ×12
Definitely found another gear by this stage. Unfortunate it kicked in for the second half of the session and not the whole thing lol.
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.
Daily recap lol...
2.30am wake up for a 3am session.
Give it a solid nudge but training semi fasted at that time of morning i knew strength was gonna take a hit.
Strangely though by the time i got to the hack squats my body found some extra life and we finished strong
Rolled out to work by 4.30am for a monstrosity of a day, which i knew was coming and thats why i hit the gym before hand lol, and was talking to the brother @R&Dpharma as i was arriving home just after 7pm lol.
Fucking wild day but i felt good about everything still. This is what we were planning around and we knew these days were going to frequent for this period of time. Thats where the 4 day split has come to shine.
Rest day tomorrow and hit it again early a.m on friday then roll into the weekend where the working days are much shorter and train the afternoons, boom problem solved and we can concentrate of growing rather then sulking
Couple of vids for you legends too
and things will just keep on moving in the upward trajectory.
Thanks brother! Yeah the elbow improved after i moved onto quads3am session is fucking brutal legend. That is serious dedication and commitment to this life we chose. The new structure is obviously a winner already
Did the elbow improve?
Well I suppose that's a winThanks brother! Yeah the elbow improved after i moved onto quads
alpha1 to alpha2 over and out lolThanks Alpha
bros evo family loveHahaha you my hero bro
It works well for a lot of people.
@Allupfromhere everything’s looking amazing man!! Love it.Posterior
Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9
High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×13
50kg ×15
Moved these to single arm for some better mind muscle connections and allow my line of drive down more direct to the target muscle.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×10
68kg ×9
Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
27.5kg ×10
27.5kg ×13
Should have started higher here today.
Standing single leg hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
15kg ×9
10kg ×15- 20 sec rest
10kg ×14
This is normally seated but the machine had a whole group of girls taking their time so just swapped it for this week. Gpod control the whole way squeeze at the top with a slight pause.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12
Feeling much better again. Not too concerned with pushing bigger weight here more control focus.
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Will start to work on depth again. Had such a solid rom before i injured my back, going to need to build back to that depth again.
Last session for last week just wanted to get this up on my log and give a reflection on how the week went after some adjustments.
So week went really well, scales had a slight quick shift from the added food and maybe a little work stress but settled down as the week went on which is a clear indication of a little water and nothing to worry about.
The 4 day split worked extremely well. A few longer days there with work and allowed me to pull back to back rest days around those kind of working hours. Getting to the weekend, finishing off the sessions and not being completely burnt out, winning.
Big week ahead again with work but this is what we restructured around and are ready for it.
Holding the line on the food increase for another 2 weeks to give some accuracy to its influence on weight and gym progress and then look to see if any changes need to be made at that point or if we are continuing to progress ride it out longer
A few videos from this session as promised.
Was good to see again areas that really need to be cleaned up moving foward, thats why we film and then i can get the coaches eyes on it all too each week. @PopRox19 also giving me a fair and deserved rev up about my intensity
Enjoy the week Fam
For all the elite compounds that continue to fuel and power my entire journey, head to @R&Dpharma use code Allupfromhere10
and buckle up for the gains coming your way
@Allupfromhere Looking great bro awesome update and workout!Posterior
Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
Training
Cable rope crunches
3×12-15
Tempo 3-1-1-1
73kg ×14
73kg ×12
73kg ×9
High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×13
50kg ×15
Moved these to single arm for some better mind muscle connections and allow my line of drive down more direct to the target muscle.
Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
68kg ×10
68kg ×9
Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
27.5kg ×10
27.5kg ×13
Should have started higher here today.
Standing single leg hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
15kg ×9
10kg ×15- 20 sec rest
10kg ×14
This is normally seated but the machine had a whole group of girls taking their time so just swapped it for this week. Gpod control the whole way squeeze at the top with a slight pause.
Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12
Feeling much better again. Not too concerned with pushing bigger weight here more control focus.
Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Will start to work on depth again. Had such a solid rom before i injured my back, going to need to build back to that depth again.
Last session for last week just wanted to get this up on my log and give a reflection on how the week went after some adjustments.
So week went really well, scales had a slight quick shift from the added food and maybe a little work stress but settled down as the week went on which is a clear indication of a little water and nothing to worry about.
The 4 day split worked extremely well. A few longer days there with work and allowed me to pull back to back rest days around those kind of working hours. Getting to the weekend, finishing off the sessions and not being completely burnt out, winning.
Big week ahead again with work but this is what we restructured around and are ready for it.
Holding the line on the food increase for another 2 weeks to give some accuracy to its influence on weight and gym progress and then look to see if any changes need to be made at that point or if we are continuing to progress ride it out longer
A few videos from this session as promised.
Was good to see again areas that really need to be cleaned up moving foward, thats why we film and then i can get the coaches eyes on it all too each week. @PopRox19 also giving me a fair and deserved rev up about my intensity
Enjoy the week Fam
For all the elite compounds that continue to fuel and power my entire journey, head to @R&Dpharma use code Allupfromhere10
and buckle up for the gains coming your way
Man your work schedule sounds brutal! Are you working every day?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 ×6
100kg ×12
Struggled this morning elbow was sore. Give it what i had then rep out some partials until complete failure.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×12
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×16
145kg ×13
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×10
60kg ×16
60kg ×14
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×9
80kg ×16
Body had found a little life by this stage funny enough and was able to throw down 9 clean at 130kg which i was shocked at an early a.m session. Slowed down my reps on both sets here as the big dog said was was moving too quick.
Incline leg press
1×8-10, 1×10-12
240kg ×11
200kg ×12
Definitely found another gear by this stage. Unfortunate it kicked in for the second half of the session and not the whole thing lol.
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.
Daily recap lol...
2.30am wake up for a 3am session.
Give it a solid nudge but training semi fasted at that time of morning i knew strength was gonna take a hit.
Strangely though by the time i got to the hack squats my body found some extra life and we finished strong
Rolled out to work by 4.30am for a monstrosity of a day, which i knew was coming and thats why i hit the gym before hand lol, and was talking to the brother @R&Dpharma as i was arriving home just after 7pm lol.
Fucking wild day but i felt good about everything still. This is what we were planning around and we knew these days were going to frequent for this period of time. Thats where the 4 day split has come to shine.
Rest day tomorrow and hit it again early a.m on friday then roll into the weekend where the working days are much shorter and train the afternoons, boom problem solved and we can concentrate of growing rather then sulking
Couple of vids for you legends too
Yeah work is at the moment brother i just run 28 days straight with 1 weekend off then another straight run into anzac weekend.
wow legs hardcore @Allupfromhere 180 on leg press is huge and love that hack i think 130 even 150 in the works!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 ×6
100kg ×12
Struggled this morning elbow was sore. Give it what i had then rep out some partials until complete failure.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×12
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×16
145kg ×13
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×10
60kg ×16
60kg ×14
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×9
80kg ×16
Body had found a little life by this stage funny enough and was able to throw down 9 clean at 130kg which i was shocked at an early a.m session. Slowed down my reps on both sets here as the big dog said was was moving too quick.
Incline leg press
1×8-10, 1×10-12
240kg ×11
200kg ×12
Definitely found another gear by this stage. Unfortunate it kicked in for the second half of the session and not the whole thing lol.
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.
Daily recap lol...
2.30am wake up for a 3am session.
Give it a solid nudge but training semi fasted at that time of morning i knew strength was gonna take a hit.
Strangely though by the time i got to the hack squats my body found some extra life and we finished strong
Rolled out to work by 4.30am for a monstrosity of a day, which i knew was coming and thats why i hit the gym before hand lol, and was talking to the brother @R&Dpharma as i was arriving home just after 7pm lol.
Fucking wild day but i felt good about everything still. This is what we were planning around and we knew these days were going to frequent for this period of time. Thats where the 4 day split has come to shine.
Rest day tomorrow and hit it again early a.m on friday then roll into the weekend where the working days are much shorter and train the afternoons, boom problem solved and we can concentrate of growing rather then sulking
Couple of vids for you legends too
Brother your dedication and consistency is insane!! 3am session before 16 hour work day is crazyAnterior
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 ×6
100kg ×12
Struggled this morning elbow was sore. Give it what i had then rep out some partials until complete failure.
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
30kg ×12
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×16
145kg ×13
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
110kg ×10
60kg ×16
60kg ×14
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×9
80kg ×16
Body had found a little life by this stage funny enough and was able to throw down 9 clean at 130kg which i was shocked at an early a.m session. Slowed down my reps on both sets here as the big dog said was was moving too quick.
Incline leg press
1×8-10, 1×10-12
240kg ×11
200kg ×12
Definitely found another gear by this stage. Unfortunate it kicked in for the second half of the session and not the whole thing lol.
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.
Daily recap lol...
2.30am wake up for a 3am session.
Give it a solid nudge but training semi fasted at that time of morning i knew strength was gonna take a hit.
Strangely though by the time i got to the hack squats my body found some extra life and we finished strong
Rolled out to work by 4.30am for a monstrosity of a day, which i knew was coming and thats why i hit the gym before hand lol, and was talking to the brother @R&Dpharma as i was arriving home just after 7pm lol.
Fucking wild day but i felt good about everything still. This is what we were planning around and we knew these days were going to frequent for this period of time. Thats where the 4 day split has come to shine.
Rest day tomorrow and hit it again early a.m on friday then roll into the weekend where the working days are much shorter and train the afternoons, boom problem solved and we can concentrate of growing rather then sulking
Couple of vids for you legends too
Powered exclusively by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
So a recap of last week.
The shift to a four day split has definitely helped recovers with the increase in work hours for my employment.
The early am sessions were hard, strength takes the biggest hit but have accepted the two mid week sessions arent breaking any pb's and prioritise that kind of commitment on the weekends when the working days are shorter.
Weight had unfortunately come down this week with the biggest drop toward the weekend. Could be a hydration issue though as my food intake hasn't changes since last assessment and increase. But will wait to see what the big dawg has to say.
As heavy as the week weighed, mentally in a good position. Just awareness and acceptance that this is how its gonna be for a little while and just to push through. Push through when times a tricky and should be able to dominate when times are smoother lol.
One week to go and will reassess food intake again. Will make my best effort toget some workouts up again this week on my log too.
Enjoy the week weapons
Bp 115/57
BG 4.9mmol
View attachment 217499
You are still a weapon brother even with the schedule you are having to keep at present. I love your attitude and how you are taking things in your stride with your current workload and the time constraints you have. Your time management skills are obviously top drawer bro. Keep going legend, you have definitely got thisPowered exclusively by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
So a recap of last week.
The shift to a four day split has definitely helped recovers with the increase in work hours for my employment.
The early am sessions were hard, strength takes the biggest hit but have accepted the two mid week sessions arent breaking any pb's and prioritise that kind of commitment on the weekends when the working days are shorter.
Weight had unfortunately come down this week with the biggest drop toward the weekend. Could be a hydration issue though as my food intake hasn't changes since last assessment and increase. But will wait to see what the big dawg has to say.
As heavy as the week weighed, mentally in a good position. Just awareness and acceptance that this is how its gonna be for a little while and just to push through. Push through when times a tricky and should be able to dominate when times are smoother lol.
One week to go and will reassess food intake again. Will make my best effort toget some workouts up again this week on my log too.
Enjoy the week weapons
Bp 115/57
BG 4.9mmol
View attachment 217499
Thanks brother, i just feel im never changingSmart to adjust training around work, consistency beats chasing PBs, and the numbers will come back. Weight dip’s likely just water, so holding steady is the right call.
Crushing it bro, physique is looking insane
My broYou are still a weapon brother even with the schedule you are having to keep at present. I love your attitude and how you are taking things in your stride with your current workload and the time constraints you have. Your time management skills are obviously top drawer bro. Keep going legend, you have definitely got this
Massive update brother - looking absolutely phenomenal KingPowered exclusively by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
So a recap of last week.
The shift to a four day split has definitely helped recovers with the increase in work hours for my employment.
The early am sessions were hard, strength takes the biggest hit but have accepted the two mid week sessions arent breaking any pb's and prioritise that kind of commitment on the weekends when the working days are shorter.
Weight had unfortunately come down this week with the biggest drop toward the weekend. Could be a hydration issue though as my food intake hasn't changes since last assessment and increase. But will wait to see what the big dawg has to say.
As heavy as the week weighed, mentally in a good position. Just awareness and acceptance that this is how its gonna be for a little while and just to push through. Push through when times a tricky and should be able to dominate when times are smoother lol.
One week to go and will reassess food intake again. Will make my best effort toget some workouts up again this week on my log too.
Enjoy the week weapons
Bp 115/57
BG 4.9mmol
As always the brother and his elite products keep this storm rolling
Allupfromhere10 for your discount to the gear thats at the top of the game
@R&Dpharma - Threema: HMRS5YCD
View attachment 217499
you're looking good and pumpedPowered exclusively by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
So a recap of last week.
The shift to a four day split has definitely helped recovers with the increase in work hours for my employment.
The early am sessions were hard, strength takes the biggest hit but have accepted the two mid week sessions arent breaking any pb's and prioritise that kind of commitment on the weekends when the working days are shorter.
Weight had unfortunately come down this week with the biggest drop toward the weekend. Could be a hydration issue though as my food intake hasn't changes since last assessment and increase. But will wait to see what the big dawg has to say.
As heavy as the week weighed, mentally in a good position. Just awareness and acceptance that this is how its gonna be for a little while and just to push through. Push through when times a tricky and should be able to dominate when times are smoother lol.
One week to go and will reassess food intake again. Will make my best effort toget some workouts up again this week on my log too.
Enjoy the week weapons
Bp 115/57
BG 4.9mmol
As always the brother and his elite products keep this storm rolling
Allupfromhere10 for your discount to the gear thats at the top of the game
@R&Dpharma - Threema: HMRS5YCD
View attachment 217499
love the arm size @Allupfromhere and bp and bg on point!
@Allupfromhere keep up the good work, bro. You're looking fantastic. Biceps are looking thick.Powered exclusively by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
So a recap of last week.
The shift to a four day split has definitely helped recovers with the increase in work hours for my employment.
The early am sessions were hard, strength takes the biggest hit but have accepted the two mid week sessions arent breaking any pb's and prioritise that kind of commitment on the weekends when the working days are shorter.
Weight had unfortunately come down this week with the biggest drop toward the weekend. Could be a hydration issue though as my food intake hasn't changes since last assessment and increase. But will wait to see what the big dawg has to say.
As heavy as the week weighed, mentally in a good position. Just awareness and acceptance that this is how its gonna be for a little while and just to push through. Push through when times a tricky and should be able to dominate when times are smoother lol.
One week to go and will reassess food intake again. Will make my best effort toget some workouts up again this week on my log too.
Enjoy the week weapons
Bp 115/57
BG 4.9mmol
As always the brother and his elite products keep this storm rolling
Allupfromhere10 for your discount to the gear thats at the top of the game
@R&Dpharma - Threema: HMRS5YCD
View attachment 217499
bros Looking really good champ. The physique is impressive. I like the arms and the forearms. @AllupfromherePowered exclusively by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
So a recap of last week.
The shift to a four day split has definitely helped recovers with the increase in work hours for my employment.
The early am sessions were hard, strength takes the biggest hit but have accepted the two mid week sessions arent breaking any pb's and prioritise that kind of commitment on the weekends when the working days are shorter.
Weight had unfortunately come down this week with the biggest drop toward the weekend. Could be a hydration issue though as my food intake hasn't changes since last assessment and increase. But will wait to see what the big dawg has to say.
As heavy as the week weighed, mentally in a good position. Just awareness and acceptance that this is how its gonna be for a little while and just to push through. Push through when times a tricky and should be able to dominate when times are smoother lol.
One week to go and will reassess food intake again. Will make my best effort toget some workouts up again this week on my log too.
Enjoy the week weapons
Bp 115/57
BG 4.9mmol
As always the brother and his elite products keep this storm rolling
Allupfromhere10 for your discount to the gear thats at the top of the game
@R&Dpharma - Threema: HMRS5YCD
View attachment 217499
Four-day splits can be definitely fun. @Allupfromhere you'll get a lot of satisfaction from them and you won't get bored so easily.Powered exclusively by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
So a recap of last week.
The shift to a four day split has definitely helped recovers with the increase in work hours for my employment.
The early am sessions were hard, strength takes the biggest hit but have accepted the two mid week sessions arent breaking any pb's and prioritise that kind of commitment on the weekends when the working days are shorter.
Weight had unfortunately come down this week with the biggest drop toward the weekend. Could be a hydration issue though as my food intake hasn't changes since last assessment and increase. But will wait to see what the big dawg has to say.
As heavy as the week weighed, mentally in a good position. Just awareness and acceptance that this is how its gonna be for a little while and just to push through. Push through when times a tricky and should be able to dominate when times are smoother lol.
One week to go and will reassess food intake again. Will make my best effort toget some workouts up again this week on my log too.
Enjoy the week weapons
Bp 115/57
BG 4.9mmol
As always the brother and his elite products keep this storm rolling
Allupfromhere10 for your discount to the gear thats at the top of the game
@R&Dpharma - Threema: HMRS5YCD
View attachment 217499
@Allupfromhere you've put on some amazing progress since you first started logging. Definitely see a big change from before and after. Very impressive job.Powered exclusively by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
So a recap of last week.
The shift to a four day split has definitely helped recovers with the increase in work hours for my employment.
The early am sessions were hard, strength takes the biggest hit but have accepted the two mid week sessions arent breaking any pb's and prioritise that kind of commitment on the weekends when the working days are shorter.
Weight had unfortunately come down this week with the biggest drop toward the weekend. Could be a hydration issue though as my food intake hasn't changes since last assessment and increase. But will wait to see what the big dawg has to say.
As heavy as the week weighed, mentally in a good position. Just awareness and acceptance that this is how its gonna be for a little while and just to push through. Push through when times a tricky and should be able to dominate when times are smoother lol.
One week to go and will reassess food intake again. Will make my best effort toget some workouts up again this week on my log too.
Enjoy the week weapons
Bp 115/57
BG 4.9mmol
As always the brother and his elite products keep this storm rolling
Allupfromhere10 for your discount to the gear thats at the top of the game
@R&Dpharma - Threema: HMRS5YCD
View attachment 217499
your arms look A+++.. great job! i think you can continue to improve that is the scary thing! @AllupfromherePowered exclusively by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
So a recap of last week.
The shift to a four day split has definitely helped recovers with the increase in work hours for my employment.
The early am sessions were hard, strength takes the biggest hit but have accepted the two mid week sessions arent breaking any pb's and prioritise that kind of commitment on the weekends when the working days are shorter.
Weight had unfortunately come down this week with the biggest drop toward the weekend. Could be a hydration issue though as my food intake hasn't changes since last assessment and increase. But will wait to see what the big dawg has to say.
As heavy as the week weighed, mentally in a good position. Just awareness and acceptance that this is how its gonna be for a little while and just to push through. Push through when times a tricky and should be able to dominate when times are smoother lol.
One week to go and will reassess food intake again. Will make my best effort toget some workouts up again this week on my log too.
Enjoy the week weapons
Bp 115/57
BG 4.9mmol
As always the brother and his elite products keep this storm rolling
Allupfromhere10 for your discount to the gear thats at the top of the game
@R&Dpharma - Threema: HMRS5YCD
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@Allupfromhere brother you’re looking absolutely jacked man. Definitely putting that work inPowered exclusively by @R&Dpharma
Coached by @PopRox19
Health by @RGSX
So a recap of last week.
The shift to a four day split has definitely helped recovers with the increase in work hours for my employment.
The early am sessions were hard, strength takes the biggest hit but have accepted the two mid week sessions arent breaking any pb's and prioritise that kind of commitment on the weekends when the working days are shorter.
Weight had unfortunately come down this week with the biggest drop toward the weekend. Could be a hydration issue though as my food intake hasn't changes since last assessment and increase. But will wait to see what the big dawg has to say.
As heavy as the week weighed, mentally in a good position. Just awareness and acceptance that this is how its gonna be for a little while and just to push through. Push through when times a tricky and should be able to dominate when times are smoother lol.
One week to go and will reassess food intake again. Will make my best effort toget some workouts up again this week on my log too.
Enjoy the week weapons
Bp 115/57
BG 4.9mmol
As always the brother and his elite products keep this storm rolling
Allupfromhere10 for your discount to the gear thats at the top of the game
@R&Dpharma - Threema: HMRS5YCD
View attachment 217499
Knowing when to pivot so we can keep moving foward will always keep us winning ledge, i thought my setup was a juggle but i know you schedule is mental bro haha massive respect.Massive update brother - looking absolutely phenomenal King
being in a positive mental space is soooo underrated in this game. Irrespective to progression or scale weight movement for the week, this alone will fuel success over the course of the build brother
I’ve followed your lead brother - moved from a 6 back to 5 day split to better manage fatigue and recovery. Ive also placed my two rest days during the working week to reduce the number of super early mornings, increase sleep and managing gym schedule with work commitments, long 16 hour days have taken a toll. This all commences this week as I enter week 2 of health phase.
Appreciate you logging and sharing this approach and hopefully will accelerate my health restoration and reduce inflammation/water retention which has been my #1 challenge thus far!
The game continues. These logs are invaluable to the community.
Keep winning brah
Thats it brother, we need to always find a way if we truely want to make it happenyou're looking good and pumped
mental game is the big game in our sport, you have to be mentally there to dial in and push hard, smart moves with your routine.
Couldnt agree more with ya mate, spot on
I really hope the progress continues
Thanks brother
Yeah have enjoyed it so far legend
Thanks big man
Cheers legend appreciate it
That's the most important thing, enjoying it.Yeah have enjoyed it so far legend
Keep up the good work, champ.Thanks big man
EVO family believes in you.I really hope the progress continues
Wont be from a lack of effort thats for sure haha, thanks bro
Bros, keep pumping that iron. We love it!Thanks brother
Yeah have enjoyed it so far legend
Thanks big man
Cheers legend appreciate it
looking strong and pumped in the picsWednesday - Anterior
Exclusively 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
135kg ×9
100kg ×12
Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×9
30kg ×13
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
145kg ×16
145kg ×13
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×13
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×9
100kg ×14
Cracked my pb here tonight, was a touch fast but full depth and to the death.. was still very happy.
Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10
Purely doing these on this machine for convenience lol.
Dual rope tricep pushdown.
1x12-15
45kg for 16
Finished off with another 15mins incline treadmill.
Friday - Pull
Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX
Training
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×8
75kg ×7
55kg ×13
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×11
100kg ×13
Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
22.5kg ×14
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×11
48kg ×16
Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
12.5kg ×14
12.5kg ×13
10kg ×15
Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×15
Saturday - Push
Exclusively powered @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
140kg ×7
100kg ×13
Got the $1.40 tonight for 7. A little assist on the last couple of reps from the wife but very happy with the set. Still a little to clean up and could slow the eccentric down spme more.
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×10
20 ×15
Cleanest set with 40kegs hanging of the waist and the wife accidentally took a photo instead of filming.. gutted lol.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
145kg ×7
100kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
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##
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×12
82kg ×11
50kg ×15 - 20sec rest
50kg ×12
Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×13##
3 out of the 4 session of the week so far, have check in the morning and will give an indepth reflection of the week and changes made. Hope everyone is well and absolutely smashing it!!
Couple of training shots through the sessions so far
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nice! @Allupfromhere love the dips and 145s on the decline a big win!
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