Veteran Log 2026 Building and Growth Bodybuilding Log

[Kopite67]

Wednesday - 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
View attachment 220933
View attachment 220932
View attachment 220934

Awesome training up date brother. Really strong lifts across the board in every session. Love the training pics and especially love the dips "photo gate" drama
Looking fantastic brother and really enjoy seeing you in the groove with training again

 

[Mobster]

Nice pics. Love me a PB

Cracked my pb here tonight, was a touch fast but full depth and to the death.. was still very happy.

 

[Allupfromhere]

looking strong and pumped in the pics nice! @Allupfromhere love the dips and 145s on the decline a big win!

Thanks brother absolutely gutted i didnt get those dips on film lol.. next week

 

[Allupfromhere]

Awesome training up date brother. Really strong lifts across the board in every session. Love the training pics and especially love the dips "photo gate" drama
Looking fantastic brother and really enjoy seeing you in the groove with training again

Feels good too brother for sure

The dips still cutting me deep

 

[Allupfromhere]

Nice pics. Love me a PB

Cracked my pb here tonight, was a touch fast but full depth and to the death.. was still very happy.

Thank you brother, was good to finally push that number up. Was stuck for a little while there

 

[stevesmi]

Wednesday - 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
View attachment 220933
View attachment 220932
View attachment 220934

@Allupfromhere you are living the life for sure. I wish I had a beautiful woman spotting me at the gym like that. You are a ladies' man all the way.

 

[ROIDDERS]

Wednesday - 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
View attachment 220933
View attachment 220932
View attachment 220934

Great job man. Your physique is really improving and it's getting better and better. It's great to see you killing it. @Allupfromhere

 

[Ulter]

Wednesday - 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
View attachment 220933
View attachment 220932
View attachment 220934

@Allupfromhere your arms are doing very well, getting some good size and good vascularity to them. Keep up the good work.

 

[Allupfromhere]

@Allupfromhere you are living the life for sure. I wish I had a beautiful woman spotting me at the gym like that. You are a ladies' man all the way.

Hahahaha cant deny life is good brother
Im sure you have had plenty of beautiful women over the years my friend

 

[Allupfromhere]

Great job man. Your physique is really improving and it's getting better and better. It's great to see you killing it. @Allupfromhere

Thank you big man, putting in the work everyday

 

[Allupfromhere]

@Allupfromhere your arms are doing very well, getting some good size and good vascularity to them. Keep up the good work.

They have been growing but its my chest i wish would grow

 

[Ulter]

They have been growing but its my chest i wish would grow

Maybe it's just a genetic thing. But that's what makes it fun. Keep working on it. I used to have trouble with my chest back in the day too.

 

[Allupfromhere]

Maybe it's just a genetic thing. But that's what makes it fun. Keep working on it. I used to have trouble with my chest back in the day too.

Brother you have one of the best chest i have seen at evo!

 

[2Thick]

Wednesday - 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
View attachment 220933
View attachment 220932
View attachment 220934

I like the way you push that weight. @Allupfromhere seems like you're having a great time.

 

[ceo]

Wednesday - 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
View attachment 220933
View attachment 220932
View attachment 220934

Bros, you are an animal, always getting better and better. I remember when you first started; it's amazing how fast you've come. @Allupfromhere

 

[Freki]

Cleanest set with 40kegs hanging of the waist and the wife accidentally took a photo instead of filming.. gutted lol.

Some great sets in there

 

[Alice_In_Ironland]

Wednesday - 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
View attachment 220933
View attachment 220932
View attachment 220934

Stacking on a lot of size! I like the four day split, quality over quantity

 

[LevButlerov]

Thanks brother absolutely gutted i didnt get those dips on film lol.. next week

dips are the big win you must have had crazy pump

 

[stevesmi]

Hahahaha cant deny life is good brother
Im sure you have had plenty of beautiful women over the years my friend

Hard to beat Aussie women. They are beautiful

 

[ROIDDERS]

Thank you big man, putting in the work everyday

That's all you can do.

 

[Ulter]

Brother you have one of the best chest i have seen at evo!

Thanks man. Back in the old days on EF people used to not respect me enough. So it's good to see respect on here for a change on the EVO family.

 

[ballin2504]

Wednesday - 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
View attachment 220933
View attachment 220932
View attachment 220934

@Allupfromhere awesome training pics man! You’re looking jacked

 

[RoySimpson]

Wednesday - 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
View attachment 220933
View attachment 220932
View attachment 220934

@Allupfromhere Looking great bro! Workout is on point!

 

[Allupfromhere]

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 ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.



So got a little sick over the weekend from fuck knows where, most likely the gym lol, so had a couple of days rest was a little annoying as its the last long weekend off work for a while haha.
Ahh well what can you do?

But back in there to finish of the last session today, better late then never.

Everything moving well, feeling really good and starting to see some growth now which mentally is super comforting lol.. have a very good feeling about these next couple of months

Carbs are right up there around the training window now and fueling the workouts extremely well. Held the line this week on any increase as we still want to get a better picture of last weeks increase and it influence.

Hope everyone had a fantastic weekend and killer start to the week.

Little pre and post pump pic for ya


For all your anabolics and peps spend your hard earned money with someone that continues week in and week out to prove quality, consistency and dynamite service.
@R&Dpharma is you go to whos products dont disappoint

Allupfromhere10 for a cheeky discount

 

[Kopite67]

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 ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.



So got a little sick over the weekend from fuck knows where, most likely the gym lol, so had a couple of days rest was a little annoying as its the last long weekend off work for a while haha.
Ahh well what can you do?

But back in there to finish of the last session today, better late then never.

Everything moving well, feeling really good and starting to see some growth now which mentally is super comforting lol.. have a very good feeling about these next couple of months

Carbs are right up there around the training window now and fueling the workouts extremely well. Held the line this week on any increase as we still want to get a better picture of last weeks increase and it influence.

Hope everyone had a fantastic weekend and killer start to the week.

Little pre and post pump pic for ya


For all your anabolics and peps spend your hard earned money with someone that continues week in and week out to prove quality, consistency and dynamite service.
@R&Dpharma is you go to whos products dont disappoint

Allupfromhere10 for a cheeky discount
View attachment 222181View attachment 222182

Great update once again from the legend himself. Some serious weights being moved brother, but those rope crunches are next level.
Gym's are such a Petri dish of disease, almost as bad as daycare centres. Hope you have cleared that hurdle brother, and best wishes on what is about to be a very busy period once again for you

 

[Wookie]

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 ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.



So got a little sick over the weekend from fuck knows where, most likely the gym lol, so had a couple of days rest was a little annoying as its the last long weekend off work for a while haha.
Ahh well what can you do?

But back in there to finish of the last session today, better late then never.

Everything moving well, feeling really good and starting to see some growth now which mentally is super comforting lol.. have a very good feeling about these next couple of months

Carbs are right up there around the training window now and fueling the workouts extremely well. Held the line this week on any increase as we still want to get a better picture of last weeks increase and it influence.

Hope everyone had a fantastic weekend and killer start to the week.

Little pre and post pump pic for ya


For all your anabolics and peps spend your hard earned money with someone that continues week in and week out to prove quality, consistency and dynamite service.
@R&Dpharma is you go to whos products dont disappoint

Allupfromhere10 for a cheeky discount
View attachment 222181View attachment 222182

Looking amazing brother, good pump. Training split looks the goods . Now ill be following along

 

[LevButlerov]

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 ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.



So got a little sick over the weekend from fuck knows where, most likely the gym lol, so had a couple of days rest was a little annoying as its the last long weekend off work for a while haha.
Ahh well what can you do?

But back in there to finish of the last session today, better late then never.

Everything moving well, feeling really good and starting to see some growth now which mentally is super comforting lol.. have a very good feeling about these next couple of months

Carbs are right up there around the training window now and fueling the workouts extremely well. Held the line this week on any increase as we still want to get a better picture of last weeks increase and it influence.

Hope everyone had a fantastic weekend and killer start to the week.

Little pre and post pump pic for ya


For all your anabolics and peps spend your hard earned money with someone that continues week in and week out to prove quality, consistency and dynamite service.
@R&Dpharma is you go to whos products dont disappoint

Allupfromhere10 for a cheeky discount
View attachment 222181View attachment 222182

nice size looking big and thick ripped and wide frame @Allupfromhere

 

[gar71]

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 ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.



So got a little sick over the weekend from fuck knows where, most likely the gym lol, so had a couple of days rest was a little annoying as its the last long weekend off work for a while haha.
Ahh well what can you do?

But back in there to finish of the last session today, better late then never.

Everything moving well, feeling really good and starting to see some growth now which mentally is super comforting lol.. have a very good feeling about these next couple of months

Carbs are right up there around the training window now and fueling the workouts extremely well. Held the line this week on any increase as we still want to get a better picture of last weeks increase and it influence.

Hope everyone had a fantastic weekend and killer start to the week.

Little pre and post pump pic for ya


For all your anabolics and peps spend your hard earned money with someone that continues week in and week out to prove quality, consistency and dynamite service.
@R&Dpharma is you go to whos products dont disappoint

Allupfromhere10 for a cheeky discount
View attachment 222181View attachment 222182

Great update @Allupfromhere, nice and strong on your lifts and looking jacked in the pics

 

[Nacho]

Looking strong mate, shit time of year for us in Aus the sickness will start making itself known, good to see you prioritising health!

 

[LH5515]

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 ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.



So got a little sick over the weekend from fuck knows where, most likely the gym lol, so had a couple of days rest was a little annoying as its the last long weekend off work for a while haha.
Ahh well what can you do?

But back in there to finish of the last session today, better late then never.

Everything moving well, feeling really good and starting to see some growth now which mentally is super comforting lol.. have a very good feeling about these next couple of months

Carbs are right up there around the training window now and fueling the workouts extremely well. Held the line this week on any increase as we still want to get a better picture of last weeks increase and it influence.

Hope everyone had a fantastic weekend and killer start to the week.

Little pre and post pump pic for ya


For all your anabolics and peps spend your hard earned money with someone that continues week in and week out to prove quality, consistency and dynamite service.
@R&Dpharma is you go to whos products dont disappoint

Allupfromhere10 for a cheeky discount
View attachment 222181View attachment 222182

That time of year brother. Sickness floating around for sure! Shit but rest is important

Looking incredible. Filling out nicely and pump is insane the garden hose is going to rip through your skin weapon

Keep grinding man. Everything your doing is on point and beast mode is on

 

[rizzlekdizzle]

Pipes running down those biceps!

 

[Allupfromhere]

Great update once again from the legend himself. Some serious weights being moved brother, but those rope crunches are next level.
Gym's are such a Petri dish of disease, almost as bad as daycare centres. Hope you have cleared that hurdle brother, and best wishes on what is about to be a very busy period once again for you

Appreciate you always my brother

Looking amazing brother, good pump. Training split looks the goods . Now ill be following along

Ahh big Wooks! Thanks king Appreciate the kind words and the follow. Always awesome to see you tearing it up in your log brother

nice size looking big and thick ripped and wide frame @Allupfromhere

Thanks @LevButlerov always huge respect and appreciation for ya bro

Great update @Allupfromhere, nice and strong on your lifts and looking jacked in the pics

Ahh your too kind legend and thank you

Looking strong mate, shit time of year for us in Aus the sickness will start making itself known, good to see you prioritising health!

Yeah bro badd lol. Health is the key to this game and its good to see how far you have come already legend.. you gonna do damage this year no doubt!!

That time of year brother. Sickness floating around for sure! Shit but rest is important

Looking incredible. Filling out nicely and pump is insane the garden hose is going to rip through your skin weapon

Keep grinding man. Everything your doing is on point and beast mode is on

Brother session incoming again for you and me king

Pipes running down those biceps!

Hahahaha wont lie i do enjoy seeing them
Thanks bruzzy

 

[Allupfromhere]

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
140kg ×8 +5kg
100kg ×13 +1rep

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +2.5kg
35kg ×13 +5kg

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×15
152.5kg ×13

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18 +2reps
60kg ×14 +1rep

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×5
100kg ×14
Fuck didnt get anywhere near close to last week, slowed these down to clean them up and fuel tank was significantly smaller lol.. was rolling of 20k steps for the day but no excuses. Just train harder next time.

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

Late session after a big day but fucking loved it in there still. Got a lot of fire back in the belly now, growing well and moving well. Up 3ish kg since the cut had finshed and staying lean so all is moving well. Would obviously love to grow faster but wouldn't we all

Back in tonight for Pull Day.


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.

Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

If you’re serious about progressing in this game and actually keeping your body in a place that can sustain it… then your support stack matters just as much as what you’re running.

For everything cycle support, gut health, sleep optimisation and nootropics, get yourself over to @RGSX

These boys didn’t just enter the space… they filled a gap that a lot of people ignore until it’s too late.

Real health support.

The kind that keeps you performing, recovering, thinking clearly and actually able to keep pushing long term.

 

[LevButlerov]

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
140kg ×8 +5kg
100kg ×13 +1rep

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +2.5kg
35kg ×13 +5kg

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×15
152.5kg ×13

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18 +2reps
60kg ×14 +1rep

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×5
100kg ×14
Fuck didnt get anywhere near close to last week, slowed these down to clean them up and fuel tank was significantly smaller lol.. was rolling of 20k steps for the day but no excuses. Just train harder next time.

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

Late session after a big day but fucking loved it in there still. Got a lot of fire back in the belly now, growing well and moving well. Up 3ish kg since the cut had finshed and staying lean so all is moving well. Would obviously love to grow faster but wouldn't we all

Back in tonight for Pull Day.


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.

Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

If you’re serious about progressing in this game and actually keeping your body in a place that can sustain it… then your support stack matters just as much as what you’re running.

For everything cycle support, gut health, sleep optimisation and nootropics, get yourself over to @RGSX

These boys didn’t just enter the space… they filled a gap that a lot of people ignore until it’s too late.

Real health support.

The kind that keeps you performing, recovering, thinking clearly and actually able to keep pushing long term.

140 is a huge chest press love it @Allupfromhere pushing hard on the day!

 

[Kopite67]

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
140kg ×8 +5kg
100kg ×13 +1rep

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +2.5kg
35kg ×13 +5kg

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×15
152.5kg ×13

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18 +2reps
60kg ×14 +1rep

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×5
100kg ×14
Fuck didnt get anywhere near close to last week, slowed these down to clean them up and fuel tank was significantly smaller lol.. was rolling of 20k steps for the day but no excuses. Just train harder next time.

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

Late session after a big day but fucking loved it in there still. Got a lot of fire back in the belly now, growing well and moving well. Up 3ish kg since the cut had finshed and staying lean so all is moving well. Would obviously love to grow faster but wouldn't we all

Back in tonight for Pull Day.


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.

Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

If you’re serious about progressing in this game and actually keeping your body in a place that can sustain it… then your support stack matters just as much as what you’re running.

For everything cycle support, gut health, sleep optimisation and nootropics, get yourself over to @RGSX

These boys didn’t just enter the space… they filled a gap that a lot of people ignore until it’s too late.

Real health support.

The kind that keeps you performing, recovering, thinking clearly and actually able to keep pushing long term.

Looking fucking awesome brother. Really pushing the limits in these sessions, which is just hardcore you beast
Fantastic that you really have your groove back on legend. Beautiful to see

 

[stevesmi]

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
140kg ×8 +5kg
100kg ×13 +1rep

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +2.5kg
35kg ×13 +5kg

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×15
152.5kg ×13

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18 +2reps
60kg ×14 +1rep

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×5
100kg ×14
Fuck didnt get anywhere near close to last week, slowed these down to clean them up and fuel tank was significantly smaller lol.. was rolling of 20k steps for the day but no excuses. Just train harder next time.

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

Late session after a big day but fucking loved it in there still. Got a lot of fire back in the belly now, growing well and moving well. Up 3ish kg since the cut had finshed and staying lean so all is moving well. Would obviously love to grow faster but wouldn't we all

Back in tonight for Pull Day.


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.

Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

If you’re serious about progressing in this game and actually keeping your body in a place that can sustain it… then your support stack matters just as much as what you’re running.

For everything cycle support, gut health, sleep optimisation and nootropics, get yourself over to @RGSX

These boys didn’t just enter the space… they filled a gap that a lot of people ignore until it’s too late.

Real health support.

The kind that keeps you performing, recovering, thinking clearly and actually able to keep pushing long term.

@Allupfromhere excellent job on this, champ. I like the dumbbell tricep push downs. Those are looking solid.

 

[ceo]

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
140kg ×8 +5kg
100kg ×13 +1rep

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +2.5kg
35kg ×13 +5kg

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×15
152.5kg ×13

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18 +2reps
60kg ×14 +1rep

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×5
100kg ×14
Fuck didnt get anywhere near close to last week, slowed these down to clean them up and fuel tank was significantly smaller lol.. was rolling of 20k steps for the day but no excuses. Just train harder next time.

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

Late session after a big day but fucking loved it in there still. Got a lot of fire back in the belly now, growing well and moving well. Up 3ish kg since the cut had finshed and staying lean so all is moving well. Would obviously love to grow faster but wouldn't we all

Back in tonight for Pull Day.


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.

Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

If you’re serious about progressing in this game and actually keeping your body in a place that can sustain it… then your support stack matters just as much as what you’re running.

For everything cycle support, gut health, sleep optimisation and nootropics, get yourself over to @RGSX

These boys didn’t just enter the space… they filled a gap that a lot of people ignore until it’s too late.

Real health support.

The kind that keeps you performing, recovering, thinking clearly and actually able to keep pushing long term.

Bros, we love to see a nice pulling day. Those are always fun. You leave the gym feeling like an absolute champion. @Allupfromhere

 

[Mobster]

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
140kg ×8 +5kg
100kg ×13 +1rep

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +2.5kg
35kg ×13 +5kg

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×15
152.5kg ×13

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18 +2reps
60kg ×14 +1rep

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×5
100kg ×14
Fuck didnt get anywhere near close to last week, slowed these down to clean them up and fuel tank was significantly smaller lol.. was rolling of 20k steps for the day but no excuses. Just train harder next time.

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

Late session after a big day but fucking loved it in there still. Got a lot of fire back in the belly now, growing well and moving well. Up 3ish kg since the cut had finshed and staying lean so all is moving well. Would obviously love to grow faster but wouldn't we all

Back in tonight for Pull Day.


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.

Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

If you’re serious about progressing in this game and actually keeping your body in a place that can sustain it… then your support stack matters just as much as what you’re running.

For everything cycle support, gut health, sleep optimisation and nootropics, get yourself over to @RGSX

These boys didn’t just enter the space… they filled a gap that a lot of people ignore until it’s too late.

Real health support.

The kind that keeps you performing, recovering, thinking clearly and actually able to keep pushing long term.

I'd have you cut back to 25 sets or less

 

[Allupfromhere]

I'd have you cut back to 25 sets or less

Only 17 total working sets for that session brother?

 

[2Thick]

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
140kg ×8 +5kg
100kg ×13 +1rep

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +2.5kg
35kg ×13 +5kg

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×15
152.5kg ×13

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18 +2reps
60kg ×14 +1rep

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×5
100kg ×14
Fuck didnt get anywhere near close to last week, slowed these down to clean them up and fuel tank was significantly smaller lol.. was rolling of 20k steps for the day but no excuses. Just train harder next time.

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

Late session after a big day but fucking loved it in there still. Got a lot of fire back in the belly now, growing well and moving well. Up 3ish kg since the cut had finshed and staying lean so all is moving well. Would obviously love to grow faster but wouldn't we all

Back in tonight for Pull Day.


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.

Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

If you’re serious about progressing in this game and actually keeping your body in a place that can sustain it… then your support stack matters just as much as what you’re running.

For everything cycle support, gut health, sleep optimisation and nootropics, get yourself over to @RGSX

These boys didn’t just enter the space… they filled a gap that a lot of people ignore until it’s too late.

Real health support.

The kind that keeps you performing, recovering, thinking clearly and actually able to keep pushing long term.

Dumbbell rope tricep push downs are on point. @Allupfromhere the pull day training is also excellent. I like that you are putting together some good training before the weekend.

 

[ROIDDERS]

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
140kg ×8 +5kg
100kg ×13 +1rep

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +2.5kg
35kg ×13 +5kg

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×15
152.5kg ×13

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18 +2reps
60kg ×14 +1rep

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×5
100kg ×14
Fuck didnt get anywhere near close to last week, slowed these down to clean them up and fuel tank was significantly smaller lol.. was rolling of 20k steps for the day but no excuses. Just train harder next time.

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

Late session after a big day but fucking loved it in there still. Got a lot of fire back in the belly now, growing well and moving well. Up 3ish kg since the cut had finshed and staying lean so all is moving well. Would obviously love to grow faster but wouldn't we all

Back in tonight for Pull Day.


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.

Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

If you’re serious about progressing in this game and actually keeping your body in a place that can sustain it… then your support stack matters just as much as what you’re running.

For everything cycle support, gut health, sleep optimisation and nootropics, get yourself over to @RGSX

These boys didn’t just enter the space… they filled a gap that a lot of people ignore until it’s too late.

Real health support.

The kind that keeps you performing, recovering, thinking clearly and actually able to keep pushing long term.

@Allupfromhere I'm always impressed with your updates. This is a great workout you put together. I like how you incorporate the hack squats and the tricep push downs.

 

[Alice_In_Ironland]

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 ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.



So got a little sick over the weekend from fuck knows where, most likely the gym lol, so had a couple of days rest was a little annoying as its the last long weekend off work for a while haha.
Ahh well what can you do?

But back in there to finish of the last session today, better late then never.

Everything moving well, feeling really good and starting to see some growth now which mentally is super comforting lol.. have a very good feeling about these next couple of months

Carbs are right up there around the training window now and fueling the workouts extremely well. Held the line this week on any increase as we still want to get a better picture of last weeks increase and it influence.

Hope everyone had a fantastic weekend and killer start to the week.

Little pre and post pump pic for ya


For all your anabolics and peps spend your hard earned money with someone that continues week in and week out to prove quality, consistency and dynamite service.
@R&Dpharma is you go to whos products dont disappoint

Allupfromhere10 for a cheeky discount
View attachment 222181View attachment 222182

Still looking super shredded, carbs are doing their thing!
Loving that back, tris, hammies session too. RDLs after lat pull downs, that looks fun

Ah no sorry about the sickness! Hope you’re feeling better soon!
I’ve floated the idea to @RGSX for an immunity/ antioxidant stack - I think we all need one coming into winter

 

[Ulter]

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
140kg ×8 +5kg
100kg ×13 +1rep

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +2.5kg
35kg ×13 +5kg

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×15
152.5kg ×13

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18 +2reps
60kg ×14 +1rep

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×5
100kg ×14
Fuck didnt get anywhere near close to last week, slowed these down to clean them up and fuel tank was significantly smaller lol.. was rolling of 20k steps for the day but no excuses. Just train harder next time.

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

Late session after a big day but fucking loved it in there still. Got a lot of fire back in the belly now, growing well and moving well. Up 3ish kg since the cut had finshed and staying lean so all is moving well. Would obviously love to grow faster but wouldn't we all

Back in tonight for Pull Day.


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.

Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

If you’re serious about progressing in this game and actually keeping your body in a place that can sustain it… then your support stack matters just as much as what you’re running.

For everything cycle support, gut health, sleep optimisation and nootropics, get yourself over to @RGSX

These boys didn’t just enter the space… they filled a gap that a lot of people ignore until it’s too late.

Real health support.

The kind that keeps you performing, recovering, thinking clearly and actually able to keep pushing long term.

Looking forward to seeing your pulling day update. That's great that you're pushing things hard going into the weekend while others are playing around. @Allupfromhere

 

[LH5515]

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
140kg ×8 +5kg
100kg ×13 +1rep

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +2.5kg
35kg ×13 +5kg

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×15
152.5kg ×13

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18 +2reps
60kg ×14 +1rep

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×5
100kg ×14
Fuck didnt get anywhere near close to last week, slowed these down to clean them up and fuel tank was significantly smaller lol.. was rolling of 20k steps for the day but no excuses. Just train harder next time.

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

Late session after a big day but fucking loved it in there still. Got a lot of fire back in the belly now, growing well and moving well. Up 3ish kg since the cut had finshed and staying lean so all is moving well. Would obviously love to grow faster but wouldn't we all

Back in tonight for Pull Day.


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.

Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

If you’re serious about progressing in this game and actually keeping your body in a place that can sustain it… then your support stack matters just as much as what you’re running.

For everything cycle support, gut health, sleep optimisation and nootropics, get yourself over to @RGSX

These boys didn’t just enter the space… they filled a gap that a lot of people ignore until it’s too late.

Real health support.

The kind that keeps you performing, recovering, thinking clearly and actually able to keep pushing long term.

Yeah boiiiii nice update and hats off to you getting in and getting the job done after a big day

Whilst numbers may have took a hit, the muscle stimulus is what matters the most

Keep growing king

 

[Allupfromhere]

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 ×7
75kg ×7
60kg ×11 +5kg


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
25kg ×15

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 +1 plate
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
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

Bonus round ez barbell curls
3x AMRAP
35KG
Keeps it smooth and tight and whatever reps i got left in the tank is what we are spending lol.


Ahh helluva week in all the good ways lol. Work still cranking hard but doesnt bother me at all, getting all my sessions in and recovering well. Mindset is like steel again and that was the biggest playing factor for me.

What ever the days or weeks throws my way i dont even care, fucking roll em in i dont care.

Training like a menace, growing steady, staying lean and happy when i look in the mirror.

Lifes good lets grow

Calling this run "The Journey to size Jimbo..."@
@JimmyO187


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

 

[RGSX]

Still looking super shredded, carbs are doing their thing!
Loving that back, tris, hammies session too. RDLs after lat pull downs, that looks fun

Ah no sorry about the sickness! Hope you’re feeling better soon!
I’ve floated the idea to @RGSX for an immunity/ antioxidant stack - I think we all need one coming into winter

We have having a look at it today or tomorrow in our down time (finally).
Thanks for the idea Alice, our superstar

 

[LevButlerov]

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 ×7
75kg ×7
60kg ×11 +5kg


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13l2

Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
25kg ×15

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 +1 plate
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
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

Bonus round ez barbell curls
3x AMRAP
35KG
Keeps it smooth and tight and whatever reps i got left in the tank is what we are spending lol.


Ahh helluva week in all the good ways lol. Work still cranking hard but doesnt bother me at all, getting all my sessions in and recovering well. Mindset is like steel again and that was the biggest playing factor for me.

What ever the days or weeks throws my way i dont even care, fucking roll em in i dont care.

Training like a menace, growing steady, staying lean and happy when i look in the mirror.

Lifes good lets grow

Calling this run "The Journey to size Jimbo..."@
@JimmyO187


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it


View attachment 224188

you're looking amazing strong and pumped arms, vascular. Training hard during busy weeks means its a win @Allupfromhere EVO family support your way!

lat pulls 86 a win and lat rows 130 HUGE!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[bss]

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 ×7
75kg ×7
60kg ×11 +5kg


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
25kg ×15

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 +1 plate
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
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

Bonus round ez barbell curls
3x AMRAP
35KG
Keeps it smooth and tight and whatever reps i got left in the tank is what we are spending lol.


Ahh helluva week in all the good ways lol. Work still cranking hard but doesnt bother me at all, getting all my sessions in and recovering well. Mindset is like steel again and that was the biggest playing factor for me.

What ever the days or weeks throws my way i dont even care, fucking roll em in i dont care.

Training like a menace, growing steady, staying lean and happy when i look in the mirror.

Lifes good lets grow

Calling this run "The Journey to size Jimbo..."@
@JimmyO187


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it


View attachment 224188

Looking great brother, love the vainssssss

 

[Kopite67]

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 ×7
75kg ×7
60kg ×11 +5kg


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
25kg ×15

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 +1 plate
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
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

Bonus round ez barbell curls
3x AMRAP
35KG
Keeps it smooth and tight and whatever reps i got left in the tank is what we are spending lol.


Ahh helluva week in all the good ways lol. Work still cranking hard but doesnt bother me at all, getting all my sessions in and recovering well. Mindset is like steel again and that was the biggest playing factor for me.

What ever the days or weeks throws my way i dont even care, fucking roll em in i dont care.

Training like a menace, growing steady, staying lean and happy when i look in the mirror.

Lifes good lets grow

Calling this run "The Journey to size Jimbo..."@
@JimmyO187


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it


View attachment 224188

This is awesome to see legend. Got everything channelling in the right direction and love that the mindset of the beast in back and roaring
Mindset of the beast, attitude of the beast, body of Adonis

 

[Grumpy]

Smashing it @Allupfromhere looking amazing

 

[Doctakay]

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 ×7
75kg ×7
60kg ×11 +5kg


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
25kg ×15

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 +1 plate
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
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

Bonus round ez barbell curls
3x AMRAP
35KG
Keeps it smooth and tight and whatever reps i got left in the tank is what we are spending lol.


Ahh helluva week in all the good ways lol. Work still cranking hard but doesnt bother me at all, getting all my sessions in and recovering well. Mindset is like steel again and that was the biggest playing factor for me.

What ever the days or weeks throws my way i dont even care, fucking roll em in i dont care.

Training like a menace, growing steady, staying lean and happy when i look in the mirror.

Lifes good lets grow

Calling this run "The Journey to size Jimbo..."@
@JimmyO187


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it


View attachment 224188

Just fkn immaculate brother. Perfect form and tempo. There's so much to learn from you here.

 

[kamsikazee]

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 ×7
75kg ×7
60kg ×11 +5kg


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
25kg ×15

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 +1 plate
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
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

Bonus round ez barbell curls
3x AMRAP
35KG
Keeps it smooth and tight and whatever reps i got left in the tank is what we are spending lol.


Ahh helluva week in all the good ways lol. Work still cranking hard but doesnt bother me at all, getting all my sessions in and recovering well. Mindset is like steel again and that was the biggest playing factor for me.

What ever the days or weeks throws my way i dont even care, fucking roll em in i dont care.

Training like a menace, growing steady, staying lean and happy when i look in the mirror.

Lifes good lets grow

Calling this run "The Journey to size Jimbo..."@
@JimmyO187


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it


View attachment 224188

Great workout brother!

I love the positive attitude! Nothing going to get in your way with that mindset.

Looking like a beast!

 

[waggat]

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
140kg ×8 +5kg
100kg ×13 +1rep

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +2.5kg
35kg ×13 +5kg

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×15
152.5kg ×13

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18 +2reps
60kg ×14 +1rep

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×5
100kg ×14
Fuck didnt get anywhere near close to last week, slowed these down to clean them up and fuel tank was significantly smaller lol.. was rolling of 20k steps for the day but no excuses. Just train harder next time.

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

Late session after a big day but fucking loved it in there still. Got a lot of fire back in the belly now, growing well and moving well. Up 3ish kg since the cut had finshed and staying lean so all is moving well. Would obviously love to grow faster but wouldn't we all

Back in tonight for Pull Day.


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.

Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

If you’re serious about progressing in this game and actually keeping your body in a place that can sustain it… then your support stack matters just as much as what you’re running.

For everything cycle support, gut health, sleep optimisation and nootropics, get yourself over to @RGSX

These boys didn’t just enter the space… they filled a gap that a lot of people ignore until it’s too late.

Real health support.

The kind that keeps you performing, recovering, thinking clearly and actually able to keep pushing long term.

Surely not this workout and the one below on the same day?

Some impressive weights in the chest press and hack squat photos!

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 ×7
75kg ×7
60kg ×11 +5kg


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
25kg ×15

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 +1 plate
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
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

Bonus round ez barbell curls
3x AMRAP
35KG
Keeps it smooth and tight and whatever reps i got left in the tank is what we are spending lol.


Ahh helluva week in all the good ways lol. Work still cranking hard but doesnt bother me at all, getting all my sessions in and recovering well. Mindset is like steel again and that was the biggest playing factor for me.

What ever the days or weeks throws my way i dont even care, fucking roll em in i dont care.

Training like a menace, growing steady, staying lean and happy when i look in the mirror.

Lifes good lets grow

Calling this run "The Journey to size Jimbo..."@
@JimmyO187


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it


View attachment 224188

Nice workout there mate.

Arms, back, chest and shoulders all look sick in that photo!

 

[Yuri]

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 ×7
75kg ×7
60kg ×11 +5kg


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
25kg ×15

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 +1 plate
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
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

Bonus round ez barbell curls
3x AMRAP
35KG
Keeps it smooth and tight and whatever reps i got left in the tank is what we are spending lol.


Ahh helluva week in all the good ways lol. Work still cranking hard but doesnt bother me at all, getting all my sessions in and recovering well. Mindset is like steel again and that was the biggest playing factor for me.

What ever the days or weeks throws my way i dont even care, fucking roll em in i dont care.

Training like a menace, growing steady, staying lean and happy when i look in the mirror.

Lifes good lets grow

Calling this run "The Journey to size Jimbo..."@
@JimmyO187


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it


View attachment 224188

S E X Y B O Y

Fucking sensational bro - improvements are real x

 

[Trenhead3cc]

Great session bro, looking sick! look forward to our session soon

 

[Allupfromhere]

you're looking amazing strong and pumped arms, vascular. Training hard during busy weeks means its a win @Allupfromhere EVO family support your way!

lat pulls 86 a win and lat rows 130 HUGE!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

Thank you my brother! Just want to tidy up those rows just little bit more but definitely feel i got more wright there for sure.

 

[Allupfromhere]

Looking great brother, love the vainssssss

Thank you king! Enjoying the vascularity for sure, would love a couple more inches on the arms though

 

[Allupfromhere]

This is awesome to see legend. Got everything channelling in the right direction and love that the mindset of the beast in back and roaring
Mindset of the beast, attitude of the beast, body of Adonis

Yeah we back and moving now big boy no doubt

 

[Allupfromhere]

Smashing it @Allupfromhere looking amazing

Brother Grumps
Thanks legend appreciate ya always

 

[Allupfromhere]

Just fkn immaculate brother. Perfect form and tempo. There's so much to learn from you here.

Big Doc
Appreciate you brother privilege to be on the same squad as you legend

 

[Allupfromhere]

Great workout brother!

I love the positive attitude! Nothing going to get in your way with that mindset.

Looking like a beast!

Thanks King! Feeling good brother, bigg thing coming i promise

 

[Allupfromhere]

Surely not this workout and the one below on the same day?

Some impressive weights in the chest press and hack squat photos!


Nice workout there mate.

Arms, back, chest and shoulders all look sick in that photo!

Hahahaha fuckkk no same day would kill me lol

Nah i updated Thursdays session on friday brother, i read it over and can see how i accidentally made it sound hahhaa.

Thanks brother

 

[Allupfromhere]

S E X Y B O Y

Fucking sensational bro - improvements are real x

No better feeling then compliments from and elite brother, appreciate ya

 

[Allupfromhere]

Great session bro, looking sick! look forward to our session soon

Hell yeah big dawg me too brother! Keen as fuck

 

[LevButlerov]

Thank you my brother! Just want to tidy up those rows just little bit more but definitely feel i got more wright there for sure.

you already have strong rows but lets push it

 

[LH5515]

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 ×7
75kg ×7
60kg ×11 +5kg


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
25kg ×15

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 +1 plate
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
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

Bonus round ez barbell curls
3x AMRAP
35KG
Keeps it smooth and tight and whatever reps i got left in the tank is what we are spending lol.


Ahh helluva week in all the good ways lol. Work still cranking hard but doesnt bother me at all, getting all my sessions in and recovering well. Mindset is like steel again and that was the biggest playing factor for me.

What ever the days or weeks throws my way i dont even care, fucking roll em in i dont care.

Training like a menace, growing steady, staying lean and happy when i look in the mirror.

Lifes good lets grow

Calling this run "The Journey to size Jimbo..."@
@JimmyO187


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it


View attachment 224188

Massive session brother. Love this a lot bonus round we must do in a couple week

Arms look massive. Beast is evolving

 

[HarleyGuy]

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 ×7
75kg ×7
60kg ×11 +5kg


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
35kg ×12
35kg ×10
25kg ×15

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10 +1 plate
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
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

Bonus round ez barbell curls
3x AMRAP
35KG
Keeps it smooth and tight and whatever reps i got left in the tank is what we are spending lol.


Ahh helluva week in all the good ways lol. Work still cranking hard but doesnt bother me at all, getting all my sessions in and recovering well. Mindset is like steel again and that was the biggest playing factor for me.

What ever the days or weeks throws my way i dont even care, fucking roll em in i dont care.

Training like a menace, growing steady, staying lean and happy when i look in the mirror.

Lifes good lets grow

Calling this run "The Journey to size Jimbo..."@
@JimmyO187


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it


View attachment 224188

Still some of my favourite arms on EVO brother man! I've always wanted that bicep vein and can't get it.

Bonus round ez barbell curls
3x AMRAP
35KG
Keeps it smooth and tight and whatever reps i got left in the tank is what we are spending lol.

This was super sick to see!

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×10
35kg ×13
Should have started higher here today.

I love the attention to detail, you know when you're done eh? I think the same sometimes.

 

[ballin2504]

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
140kg ×8 +5kg
100kg ×13 +1rep

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9 +2.5kg
35kg ×13 +5kg

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×15
152.5kg ×13

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18 +2reps
60kg ×14 +1rep

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×5
100kg ×14
Fuck didnt get anywhere near close to last week, slowed these down to clean them up and fuel tank was significantly smaller lol.. was rolling of 20k steps for the day but no excuses. Just train harder next time.

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

Late session after a big day but fucking loved it in there still. Got a lot of fire back in the belly now, growing well and moving well. Up 3ish kg since the cut had finshed and staying lean so all is moving well. Would obviously love to grow faster but wouldn't we all

Back in tonight for Pull Day.


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma

One of Evo’s longest standing and most trusted heavy hitters in the game.

Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

If you’re serious about progressing in this game and actually keeping your body in a place that can sustain it… then your support stack matters just as much as what you’re running.

For everything cycle support, gut health, sleep optimisation and nootropics, get yourself over to @RGSX

These boys didn’t just enter the space… they filled a gap that a lot of people ignore until it’s too late.

Real health support.

The kind that keeps you performing, recovering, thinking clearly and actually able to keep pushing long term.

@Allupfromhere man you’re a monster. Straight Killin this log.

 

[Allupfromhere]

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
120kg ×11
Ran the 140 tonight without a spotter. Ill get my 8 reps next week for sure, then chase reps for a little before i push the weight up again

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×7
20 ×12
Pretty disappointed with these tonight. Especially coming off last weeks and how clean they were. Kicked into the set a little fast and plates started to swing. Threw my balance off a little and couldnt stay leaned into it as much as i would have liked. Roll it again next week lol

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10
100kg ×16

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Gonna swap this out for something else, this particular machine is banging up my shoulders too much. Awkward plane it moves on is dogshit.


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##
I'll always love to hate these

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×14
82kg ×12
50kg ×15 - 20sec rest
50kg ×12

Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×15##



Sunday - 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
85kg ×13
85kg ×12

High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.


Helluva week! Everything just rolled through well. Even the shit still rolled in well haha.
Workouts strong, recovery is good and jist fucking loving life again..

Life's good

No real weight increase though so see what the captain says and this weeks check in.

 

[Kopite67]

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
120kg ×11
Ran the 140 tonight without a spotter. Ill get my 8 reps next week for sure, then chase reps for a little before i push the weight up again

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×7
20 ×12
Pretty disappointed with these tonight. Especially coming off last weeks and how clean they were. Kicked into the set a little fast and plates started to swing. Threw my balance off a little and couldnt stay leaned into it as much as i would have liked. Roll it again next week lol

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10
100kg ×16

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Gonna swap this out for something else, this particular machine is banging up my shoulders too much. Awkward plane it moves on is dogshit.


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##
I'll always love to hate these

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×14
82kg ×12
50kg ×15 - 20sec rest
50kg ×12

Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×15##



Sunday - 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
85kg ×13
85kg ×12

High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.


Helluva week! Everything just rolled through well. Even the shit still rolled in well haha.
Workouts strong, recovery is good and jist fucking loving life again..

Life's good

No real weight increase though so see what the captain says and this weeks check in.


View attachment 225207

Your sessions are really looking smooth, strong and structured (as usual) brother. Good move shifting the shoulder press out if the plane is all wrong. Adjusting to that is a recipe for disaster.
Love that you are loving life, that is a beautiful place to be

 

[LevButlerov]

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
120kg ×11
Ran the 140 tonight without a spotter. Ill get my 8 reps next week for sure, then chase reps for a little before i push the weight up again

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×7
20 ×12
Pretty disappointed with these tonight. Especially coming off last weeks and how clean they were. Kicked into the set a little fast and plates started to swing. Threw my balance off a little and couldnt stay leaned into it as much as i would have liked. Roll it again next week lol

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10
100kg ×16

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Gonna swap this out for something else, this particular machine is banging up my shoulders too much. Awkward plane it moves on is dogshit.


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##
I'll always love to hate these

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×14
82kg ×12
50kg ×15 - 20sec rest
50kg ×12

Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×15##



Sunday - 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
85kg ×13
85kg ×12

High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.


Helluva week! Everything just rolled through well. Even the shit still rolled in well haha.
Workouts strong, recovery is good and jist fucking loving life again..

Life's good

No real weight increase though so see what the captain says and this weeks check in.


View attachment 225207

shoulder and big shoulders @Allupfromhere
the dips are good, no matter what you did them thats the push! you able to add pull ups again with pull downs?


@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

 

[LH5515]

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
120kg ×11
Ran the 140 tonight without a spotter. Ill get my 8 reps next week for sure, then chase reps for a little before i push the weight up again

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×7
20 ×12
Pretty disappointed with these tonight. Especially coming off last weeks and how clean they were. Kicked into the set a little fast and plates started to swing. Threw my balance off a little and couldnt stay leaned into it as much as i would have liked. Roll it again next week lol

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10
100kg ×16

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Gonna swap this out for something else, this particular machine is banging up my shoulders too much. Awkward plane it moves on is dogshit.


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##
I'll always love to hate these

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×14
82kg ×12
50kg ×15 - 20sec rest
50kg ×12

Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×15##



Sunday - 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
85kg ×13
85kg ×12

High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.


Helluva week! Everything just rolled through well. Even the shit still rolled in well haha.
Workouts strong, recovery is good and jist fucking loving life again..

Life's good

No real weight increase though so see what the captain says and this weeks check in.


View attachment 225207

Brother looking swole arms and delts popping

Love these seasons. Volume and load brother all day long

Our time is slowly approaching.. you can lead our next session

 

[Trenhead3cc]

Some impressive lifts there brother

 

[Yuri]

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
120kg ×11
Ran the 140 tonight without a spotter. Ill get my 8 reps next week for sure, then chase reps for a little before i push the weight up again

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×7
20 ×12
Pretty disappointed with these tonight. Especially coming off last weeks and how clean they were. Kicked into the set a little fast and plates started to swing. Threw my balance off a little and couldnt stay leaned into it as much as i would have liked. Roll it again next week lol

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10
100kg ×16

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Gonna swap this out for something else, this particular machine is banging up my shoulders too much. Awkward plane it moves on is dogshit.


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##
I'll always love to hate these

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×14
82kg ×12
50kg ×15 - 20sec rest
50kg ×12

Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×15##



Sunday - 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
85kg ×13
85kg ×12

High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.


Helluva week! Everything just rolled through well. Even the shit still rolled in well haha.
Workouts strong, recovery is good and jist fucking loving life again..

Life's good

No real weight increase though so see what the captain says and this weeks check in.


View attachment 225207

Handsome man

 

[bss]

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
120kg ×11
Ran the 140 tonight without a spotter. Ill get my 8 reps next week for sure, then chase reps for a little before i push the weight up again

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×7
20 ×12
Pretty disappointed with these tonight. Especially coming off last weeks and how clean they were. Kicked into the set a little fast and plates started to swing. Threw my balance off a little and couldnt stay leaned into it as much as i would have liked. Roll it again next week lol

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10
100kg ×16

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Gonna swap this out for something else, this particular machine is banging up my shoulders too much. Awkward plane it moves on is dogshit.


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##
I'll always love to hate these

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×14
82kg ×12
50kg ×15 - 20sec rest
50kg ×12

Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×15##



Sunday - 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
85kg ×13
85kg ×12

High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.


Helluva week! Everything just rolled through well. Even the shit still rolled in well haha.
Workouts strong, recovery is good and jist fucking loving life again..

Life's good

No real weight increase though so see what the captain says and this weeks check in.


View attachment 225207

Im glad that life is good! Thats what we like to hear!

 

[waggat]

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
120kg ×11
Ran the 140 tonight without a spotter. Ill get my 8 reps next week for sure, then chase reps for a little before i push the weight up again

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×7
20 ×12
Pretty disappointed with these tonight. Especially coming off last weeks and how clean they were. Kicked into the set a little fast and plates started to swing. Threw my balance off a little and couldnt stay leaned into it as much as i would have liked. Roll it again next week lol

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10
100kg ×16

Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Gonna swap this out for something else, this particular machine is banging up my shoulders too much. Awkward plane it moves on is dogshit.


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##
I'll always love to hate these

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×14
82kg ×12
50kg ×15 - 20sec rest
50kg ×12

Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×15##



Sunday - 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
85kg ×13
85kg ×12

High row plate load single arm
1×8-10, 1×15-18
Tempo 3-1-1-1
70kg ×12
50kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
75kg ×10
75kg ×9

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
37.5kg ×10
35kg ×13
Should have started higher here today.

Seated hamstring curl
1×8-10, 1×15-18RP
Tempo 3-2-1-1
85kg ×9
60kg ×15- 20 sec rest
10kg ×14

Barbell RDL
1×6-8, 1×10-12
Tempo 3-1-1-1
140kg ×8
100kg ×12

Incline 45 deg leg press machine
1×8-10, 1×AMRAP
Tempo 3-1-1-1
240kg ×12
180kg ×13
Have improved the execution on these a lot again.


Helluva week! Everything just rolled through well. Even the shit still rolled in well haha.
Workouts strong, recovery is good and jist fucking loving life again..

Life's good

No real weight increase though so see what the captain says and this weeks check in.


View attachment 225207

Two good looking workouts there mate!

Those leg presses, do you use high wide feet to try and hit glutes / hams more?

 

[Allupfromhere]

Your sessions are really looking smooth, strong and structured (as usual) brother. Good move shifting the shoulder press out if the plane is all wrong. Adjusting to that is a recipe for disaster.
Love that you are loving life, that is a beautiful place to be

Im in a great spot right now bro and more then happy to be here finally haha

shoulder and big shoulders @Allupfromhere
the dips are good, no matter what you did them thats the push! you able to add pull ups again with pull downs?


@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Grumpy @LH5515 @Yuri @Doctakay @catdadironman @bss

Thanks brother! I reckon we can def look into some pullups bro

Brother looking swole arms and delts popping

Love these seasons. Volume and load brother all day long

Our time is slowly approaching.. you can lead our next session

Countdowns begins king

Some impressive lifts there brother

Thank you legend, hopefully push some good numbers as the year rolls out

Handsome man

Dont make me blush

Im glad that life is good! Thats what we like to hear!

Yes sirr

Two good looking workouts there mate!

Those leg presses, do you use high wide feet to try and hit glutes / hams more?

Cheers legend! Yeah i do for this day brother. I run leg press on both anterior and posterior days with a change in foot position and how i drive the movement too.

 

[Allupfromhere]

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
150kg ×7 +5kg
100kg ×14 +1rep
I said i wouldnt chase more weight yet but, sometimes you just get a little hungry lol.

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9
35kg ×13
No progression here however, wasnt expecting it though.

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×13
Buying a gym pin for this moving foward.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Much much cleaner today, working really hard to remove any bounce of the top right now. So not looking for progressions in weight just form.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×9
100kg ×14
This was my whole priority today. I got 150 for 9 two weeks back assisted then last week could only get 5 unassisted in the bank.

Back to 9 this week solo. Its not much by any means but it is for me

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

If you’re serious about running gear that actually delivers, stop playing around and go straight to @R&Dpharma.

These boys aren’t new, they’re proven. One of Evo’s longest standing heavy hitters and they’ve earned that spot the hard way. No hype, just consistent quality and service that shows up every single time.

If you know, you know.

Use code Allupfromhere10 and take the edge off while you’re at it


Reflection ...

Was out for blood today, killer intentions for this session.
I just wanted progression so fucking bad and i didnt care how much pain it was going to cost me.
Warming up and adding weight on the press, but the time i hit my Acclimation set i knew i had spare change to give today. PBd again this week at takes my top number on the machine to 150kg. Just another step closer to my goal of 4 plates a side.

The hacks had my full attention, two weeks back i hit my highest number with a spotter who i didnt need untill the last couple of reps, last week i run it solo and barely got five. I was shattered with my result that day as my effort was all there but i wasnt having it this week i was chasing those reps solo and just turned my brain off, just push until your body no longer can do what your telling it to do.
But we stepped on business today

No reps left, no excuses left.

 

[LH5515]

Update is legend !!

Love this film brother - moving some serious load, very impressive (although locking out knees on hak got me nervous ).

Entire session appears to have been executed with purpose. Strong mind. Strong body

Keep up the energy & intensity and let’s continue to cash out on this momentum brah

 

[waggat]

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
150kg ×7 +5kg
100kg ×14 +1rep
I said i wouldnt chase more weight yet but, sometimes you just get a little hungry lol.

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9
35kg ×13
No progression here however, wasnt expecting it though.

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×13
Buying a gym pin for this moving foward.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Much much cleaner today, working really hard to remove any bounce of the top right now. So not looking for progressions in weight just form.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×9
100kg ×14
This was my whole priority today. I got 150 for 9 two weeks back assisted then last week could only get 5 unassisted in the bank.

Back to 9 this week solo. Its not much by any means but it is for me

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

If you’re serious about running gear that actually delivers, stop playing around and go straight to @R&Dpharma.

These boys aren’t new, they’re proven. One of Evo’s longest standing heavy hitters and they’ve earned that spot the hard way. No hype, just consistent quality and service that shows up every single time.

If you know, you know.

Use code Allupfromhere10 and take the edge off while you’re at it


Reflection ...

Was out for blood today, killer intentions for this session.
I just wanted progression so fucking bad and i didnt care how much pain it was going to cost me.
Warming up and adding weight on the press, but the time i hit my Acclimation set i knew i had spare change to give today. PBd again this week at takes my top number on the machine to 150kg. Just another step closer to my goal of 4 plates a side.

The hacks had my full attention, two weeks back i hit my highest number with a spotter who i didnt need untill the last couple of reps, last week i run it solo and barely got five. I was shattered with my result that day as my effort was all there but i wasnt having it this week i was chasing those reps solo and just turned my brain off, just push until your body no longer can do what your telling it to do.
But we stepped on business today

No reps left, no excuses left.
View attachment 225919

Man... that looks like a serious workout. 150kg each on the chest press and hack squats is huge weight mate!

Those hack squat reps are clean as too!

 

[Kopite67]

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
150kg ×7 +5kg
100kg ×14 +1rep
I said i wouldnt chase more weight yet but, sometimes you just get a little hungry lol.

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9
35kg ×13
No progression here however, wasnt expecting it though.

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×13
Buying a gym pin for this moving foward.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Much much cleaner today, working really hard to remove any bounce of the top right now. So not looking for progressions in weight just form.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×9
100kg ×14
This was my whole priority today. I got 150 for 9 two weeks back assisted then last week could only get 5 unassisted in the bank.

Back to 9 this week solo. Its not much by any means but it is for me

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

If you’re serious about running gear that actually delivers, stop playing around and go straight to @R&Dpharma.

These boys aren’t new, they’re proven. One of Evo’s longest standing heavy hitters and they’ve earned that spot the hard way. No hype, just consistent quality and service that shows up every single time.

If you know, you know.

Use code Allupfromhere10 and take the edge off while you’re at it


Reflection ...

Was out for blood today, killer intentions for this session.
I just wanted progression so fucking bad and i didnt care how much pain it was going to cost me.
Warming up and adding weight on the press, but the time i hit my Acclimation set i knew i had spare change to give today. PBd again this week at takes my top number on the machine to 150kg. Just another step closer to my goal of 4 plates a side.

The hacks had my full attention, two weeks back i hit my highest number with a spotter who i didnt need untill the last couple of reps, last week i run it solo and barely got five. I was shattered with my result that day as my effort was all there but i wasnt having it this week i was chasing those reps solo and just turned my brain off, just push until your body no longer can do what your telling it to do.
But we stepped on business today

No reps left, no excuses left.
View attachment 225919

Yeah, this is beautiful to see, a fired up, healthy, motivated legend doing beastly things in the gym .
Look fantastic brother, keep pushing those boundaries

 

[LevButlerov]

Thanks brother! I reckon we can def look into some pullups bro

if you can I think you have the size for many

 

[Allupfromhere]

Update is legend !!

Love this film brother - moving some serious load, very impressive (although locking out knees on hak got me nervous ).

Entire session appears to have been executed with purpose. Strong mind. Strong body

Keep up the energy & intensity and let’s continue to cash out on this momentum brah

Hahaha bro its funny as i look at that video and it almost seems like in snapping the knee back on one of the reps but when im doing them i still feel a slight bend and not a full lockout. Might be in my head though
Def wanna capitalise will things are moving well

Thanks bruzzy

 

[Allupfromhere]

Man... that looks like a serious workout. 150kg each on the chest press and hack squats is huge weight mate!

Those hack squat reps are clean as too!

Yeah anterior and posterior are both mammoth days for me. I definitely notice if i miss time my nutrition around these sessions.

Pretty happy with the hacks, just want to slow them down a touch though

 

[Allupfromhere]

Yeah, this is beautiful to see, a fired up, healthy, motivated legend doing beastly things in the gym .
Look fantastic brother, keep pushing those boundaries

Thank you my brother appreciate ya

 

[Allupfromhere]

if you can I think you have the size for many

Next week just for you brother haha

 

[LevButlerov]

Next week just for you brother haha

awesome

 

[bss]

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
150kg ×7 +5kg
100kg ×14 +1rep
I said i wouldnt chase more weight yet but, sometimes you just get a little hungry lol.

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9
35kg ×13
No progression here however, wasnt expecting it though.

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×13
Buying a gym pin for this moving foward.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Much much cleaner today, working really hard to remove any bounce of the top right now. So not looking for progressions in weight just form.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×9
100kg ×14
This was my whole priority today. I got 150 for 9 two weeks back assisted then last week could only get 5 unassisted in the bank.

Back to 9 this week solo. Its not much by any means but it is for me

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

If you’re serious about running gear that actually delivers, stop playing around and go straight to @R&Dpharma.

These boys aren’t new, they’re proven. One of Evo’s longest standing heavy hitters and they’ve earned that spot the hard way. No hype, just consistent quality and service that shows up every single time.

If you know, you know.

Use code Allupfromhere10 and take the edge off while you’re at it


Reflection ...

Was out for blood today, killer intentions for this session.
I just wanted progression so fucking bad and i didnt care how much pain it was going to cost me.
Warming up and adding weight on the press, but the time i hit my Acclimation set i knew i had spare change to give today. PBd again this week at takes my top number on the machine to 150kg. Just another step closer to my goal of 4 plates a side.

The hacks had my full attention, two weeks back i hit my highest number with a spotter who i didnt need untill the last couple of reps, last week i run it solo and barely got five. I was shattered with my result that day as my effort was all there but i wasnt having it this week i was chasing those reps solo and just turned my brain off, just push until your body no longer can do what your telling it to do.
But we stepped on business today

No reps left, no excuses left.
View attachment 225919

Thats a great leg sesh!

 

[bigKO1]

If you’re serious about running gear that actually delivers, stop playing around and go straight to @R&Dpharma.

Great session @Allupfromhere. Look forward to checking my bloods on week 5 of my run, seeing a lot of good thing from R&D!

 

[Freki]

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
150kg ×7 +5kg
100kg ×14 +1rep
I said i wouldnt chase more weight yet but, sometimes you just get a little hungry lol.

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9
35kg ×13
No progression here however, wasnt expecting it though.

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×13
Buying a gym pin for this moving foward.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Much much cleaner today, working really hard to remove any bounce of the top right now. So not looking for progressions in weight just form.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×9
100kg ×14
This was my whole priority today. I got 150 for 9 two weeks back assisted then last week could only get 5 unassisted in the bank.

Back to 9 this week solo. Its not much by any means but it is for me

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

If you’re serious about running gear that actually delivers, stop playing around and go straight to @R&Dpharma.

These boys aren’t new, they’re proven. One of Evo’s longest standing heavy hitters and they’ve earned that spot the hard way. No hype, just consistent quality and service that shows up every single time.

If you know, you know.

Use code Allupfromhere10 and take the edge off while you’re at it


Reflection ...

Was out for blood today, killer intentions for this session.
I just wanted progression so fucking bad and i didnt care how much pain it was going to cost me.
Warming up and adding weight on the press, but the time i hit my Acclimation set i knew i had spare change to give today. PBd again this week at takes my top number on the machine to 150kg. Just another step closer to my goal of 4 plates a side.

The hacks had my full attention, two weeks back i hit my highest number with a spotter who i didnt need untill the last couple of reps, last week i run it solo and barely got five. I was shattered with my result that day as my effort was all there but i wasnt having it this week i was chasing those reps solo and just turned my brain off, just push until your body no longer can do what your telling it to do.
But we stepped on business today

No reps left, no excuses left.
View attachment 225919

Some huge updates mate, damn pushing big weights, very impressive and your still low cal hey? Big things coming for sure

 

[Lifter101]

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
150kg ×7 +5kg
100kg ×14 +1rep
I said i wouldnt chase more weight yet but, sometimes you just get a little hungry lol.

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×9
35kg ×13
No progression here however, wasnt expecting it though.

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×13
Buying a gym pin for this moving foward.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Much much cleaner today, working really hard to remove any bounce of the top right now. So not looking for progressions in weight just form.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×9
100kg ×14
This was my whole priority today. I got 150 for 9 two weeks back assisted then last week could only get 5 unassisted in the bank.

Back to 9 this week solo. Its not much by any means but it is for me

Incline leg press
1×8-10, 1×10-12
240kg ×9
200kg ×12
Nothing gained here tonight, already spent my coins on the hacks and extensions

Leg press calf raises
2x8-10, 1x15-18
180kg ×13
180kg ×11
180kg ×10

Dual rope tricep pushdown.
1x12-15
45kg for 16

If you’re serious about running gear that actually delivers, stop playing around and go straight to @R&Dpharma.

These boys aren’t new, they’re proven. One of Evo’s longest standing heavy hitters and they’ve earned that spot the hard way. No hype, just consistent quality and service that shows up every single time.

If you know, you know.

Use code Allupfromhere10 and take the edge off while you’re at it


Reflection ...

Was out for blood today, killer intentions for this session.
I just wanted progression so fucking bad and i didnt care how much pain it was going to cost me.
Warming up and adding weight on the press, but the time i hit my Acclimation set i knew i had spare change to give today. PBd again this week at takes my top number on the machine to 150kg. Just another step closer to my goal of 4 plates a side.

The hacks had my full attention, two weeks back i hit my highest number with a spotter who i didnt need untill the last couple of reps, last week i run it solo and barely got five. I was shattered with my result that day as my effort was all there but i wasnt having it this week i was chasing those reps solo and just turned my brain off, just push until your body no longer can do what your telling it to do.
But we stepped on business today

No reps left, no excuses left.
View attachment 225919

What a session bro! Love seeing this

 

[Allupfromhere]

Thats a great leg sesh!

I didnt walk out the same way i walked i can assure you

 

[Allupfromhere]

Great session @Allupfromhere. Look forward to checking my bloods on week 5 of my run, seeing a lot of good thing from R&D!

Bloods for me next week too before we begin to push things up again.. keen to get moving again thats for sure

Looking forward to seeing your bloods brother keep killing it king

 

[Allupfromhere]

Some huge updates mate, damn pushing big weights, very impressive and your still low cal hey? Big things coming for sure

Hey legend!! Thanks brother appreciate ya
Log book is picking up some good lifts lately, keen for another bump in food and to start pushing anabolic load again

Yeah cals still reasonably low, just shy of 3k still. Have built a solid run way for this phase

 

[Allupfromhere]

Thursday - 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 ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×7
60kg ×12


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×9
40kg ×7
28.75g ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
10kg ×16

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

Bonus round ez barbell curls
3x AMRAP
35KG
Just pump these out until i burn holes in my biceps lol

Friday - 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 ×8 +1rep
120kg ×10
Got it done this week. 140 solo for the 8

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×7
20 ×13

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10
100kg ×16

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Swapped to this to see if it helps the noise in the left shoulder.. might be a case of dropping some weight back and just chasing some volume until it gets healthier.


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##
I'll always love to hate these

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×14
82kg ×12
50kg ×15 - 20sec rest
50kg ×12

Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×15##

A couple more from the week. Just moving along steadily now, chipping away day by day. Structure is set and we just make reassessments when they are genuinely needed.

Cals remains steady for another week. Lifts still increasing here and there and weight slowly climbing up. Feeling great at the moment couple of niggles but thats apart of the game we're in. Nothing serious and will make changes if any further hindrance comes from particular exercises.

Staying relatively lean still, not like a was but cant expect that either i guess. I have days where i love what i see and i have days where i dont even want to look in the mirror... all a battle we deal with lol.

Legs looking pretty cut lately just wosh they were bigger lol.

Hope everyone had an amazing weeking and spoiled your wifes and mothers today


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma.

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

 

[Kopite67]

Thursday - 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 ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×7
60kg ×12


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×9
40kg ×7
28.75g ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
10kg ×16

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

Bonus round ez barbell curls
3x AMRAP
35KG
Just pump these out until i burn holes in my biceps lol

Friday - 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 ×8 +1rep
120kg ×10
Got it done this week. 140 solo for the 8

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×7
20 ×13

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10
100kg ×16

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Gonna swap this out for something else, this particular machine is banging up my shoulders too much. Awkward plane it moves on is dogshit.


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##
I'll always love to hate these

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×14
82kg ×12
50kg ×15 - 20sec rest
50kg ×12

Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×15##

A couple more from the week. Just moving along steadily now, chipping away day by day. Structure is set and we just make reassessments when they are genuinely needed.

Cals remains steady for another week. Lifts still increasing here and there and weight slowly climbing up. Feeling great at the moment couple of niggles but thats apart of the game we're in. Nothing serious and will make changes if any further hindrance comes from particular exercises.

Staying relatively lean still, not like a was but cant expect that either i guess. I have days where i love what i see and i have days where i dont even want to look in the mirror... all a battle we deal with lol.

Legs looking pretty cut lately just wosh they were bigger lol.

Hope everyone had an amazing weeking and spoiled your wifes and mothers today


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma.

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

Love the structure of your sessions brother and the balance that you have going on through ever exercise, it's very well thought out.
Still got that body dysmorphia running hot this week legend because your as lean as fuck and your legs look amazingly cut and defined.
Have a great weekend my friend

 

[LevButlerov]

Thursday - 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 ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×7
60kg ×12


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×9
40kg ×7
28.75g ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
10kg ×16

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

Bonus round ez barbell curls
3x AMRAP
35KG
Just pump these out until i burn holes in my biceps lol

Friday - 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 ×8 +1rep
120kg ×10
Got it done this week. 140 solo for the 8

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×7
20 ×13

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10
100kg ×16

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Swapped to this to see if it helps the noise in the left shoulder.. might be a case of dropping some weight back and just chasing some volume until it gets healthier.


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##
I'll always love to hate these

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×14
82kg ×12
50kg ×15 - 20sec rest
50kg ×12

Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×15##

A couple more from the week. Just moving along steadily now, chipping away day by day. Structure is set and we just make reassessments when they are genuinely needed.

Cals remains steady for another week. Lifts still increasing here and there and weight slowly climbing up. Feeling great at the moment couple of niggles but thats apart of the game we're in. Nothing serious and will make changes if any further hindrance comes from particular exercises.

Staying relatively lean still, not like a was but cant expect that either i guess. I have days where i love what i see and i have days where i dont even want to look in the mirror... all a battle we deal with lol.

Legs looking pretty cut lately just wosh they were bigger lol.

Hope everyone had an amazing weeking and spoiled your wifes and mothers today


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma.

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

you have some amazing legs thick and ripped @Allupfromhere EVO family support your way!
good hammer bench killed it on the 140!
and love the meal pics very nice, you have some tasty food.

 

[stevesmi]

Thursday - 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 ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×7
60kg ×12


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×9
40kg ×7
28.75g ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
10kg ×16

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

Bonus round ez barbell curls
3x AMRAP
35KG
Just pump these out until i burn holes in my biceps lol

Friday - 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 ×8 +1rep
120kg ×10
Got it done this week. 140 solo for the 8

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×7
20 ×13

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10
100kg ×16

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Swapped to this to see if it helps the noise in the left shoulder.. might be a case of dropping some weight back and just chasing some volume until it gets healthier.


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##
I'll always love to hate these

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×14
82kg ×12
50kg ×15 - 20sec rest
50kg ×12

Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×15##

A couple more from the week. Just moving along steadily now, chipping away day by day. Structure is set and we just make reassessments when they are genuinely needed.

Cals remains steady for another week. Lifts still increasing here and there and weight slowly climbing up. Feeling great at the moment couple of niggles but thats apart of the game we're in. Nothing serious and will make changes if any further hindrance comes from particular exercises.

Staying relatively lean still, not like a was but cant expect that either i guess. I have days where i love what i see and i have days where i dont even want to look in the mirror... all a battle we deal with lol.

Legs looking pretty cut lately just wosh they were bigger lol.

Hope everyone had an amazing weeking and spoiled your wifes and mothers today


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma.

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

@Allupfromhere those legs are looking stronger and more vascular every time you update. Very impressive job. You got a good talent.

 

[2Thick]

Thursday - 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 ×8

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
75kg ×9
75kg ×7
60kg ×12


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
130kg ×10
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×9
40kg ×7
28.75g ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
68kg ×10
48kg ×16

Seated incline dumbbell curls
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×12
10kg ×16

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

Bonus round ez barbell curls
3x AMRAP
35KG
Just pump these out until i burn holes in my biceps lol

Friday - 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 ×8 +1rep
120kg ×10
Got it done this week. 140 solo for the 8

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×7
20 ×13

Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×10
100kg ×16

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Swapped to this to see if it helps the noise in the left shoulder.. might be a case of dropping some weight back and just chasing some volume until it gets healthier.


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##
I'll always love to hate these

Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
82kg ×14
82kg ×12
50kg ×15 - 20sec rest
50kg ×12

Cross body single tricep extension
1×12-15, 1×15-20
14kg ×10
9kg ×15##

A couple more from the week. Just moving along steadily now, chipping away day by day. Structure is set and we just make reassessments when they are genuinely needed.

Cals remains steady for another week. Lifts still increasing here and there and weight slowly climbing up. Feeling great at the moment couple of niggles but thats apart of the game we're in. Nothing serious and will make changes if any further hindrance comes from particular exercises.

Staying relatively lean still, not like a was but cant expect that either i guess. I have days where i love what i see and i have days where i dont even want to look in the mirror... all a battle we deal with lol.

Legs looking pretty cut lately just wosh they were bigger lol.

Hope everyone had an amazing weeking and spoiled your wifes and mothers today


For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma.

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it

Man, this is a heck of a meal that you put together. I like how simple you make it. It's easy to cook in a pan. @Allupfromhere

 

[Mobster]

Swapped to this to see if it helps the noise in the left shoulder.. might be a case of dropping some weight back and just chasing some volume until it gets healthier.

Consider light but high volume side laterals to pre-ex then press