Veteran Log 2026 Building and Growth Bodybuilding Log

[LH5515]

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

Solid update brother. Killing it

Moving some good load & volume brother. Love the top set followed by the back off set. Great way to burn baby

@CypherOCE Push day looks good for this week

Legs are elite boy!

 

[ROIDDERS]

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

Good job on this. The crossbody single tricep extension looks terrific. @Allupfromhere it's a fun workout and you'll get a good stress reliever over it.

 

[Freki]

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 the definition in the legs is elite, they have come a long way

 

[Ulter]

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 I really like this iron training that you put together. The volume looks terrific. You're really pushing yourself and you're making it look easy.

 

[ceo]

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

Bros, the cross-body single tricep extension looking fantastic. You put together some good workouts and you made it look easy. @Allupfromhere

 

[RoySimpson]

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 Looking great bro! Food is on point!

 

[Tiger Salman Khan]

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 good updates......

 

[Allupfromhere]

Monday - 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
155kg ×7 +5kg
100kg ×16 +2reps

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

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×7
100kg ×14
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×10
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×11
200kg ×10
200kg ×8
Left the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

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 ×7

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×9
70kg ×8
50kg ×13


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×10
40kg ×8
28.75g ×14

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

Early a.m session this morning. Woke up at 2am as my hands were killing me. Pins and needles soo bad i couldnt get back to sleep so i just went to gym instead.

Gonna drop the gh this week and see if this is a contributing factor to the carpel symptoms.
Because this morning was almost unbearable.

Run bloods this week and am very happy with what they reflected. Hdl is a touch low but im not concerned as i believe this is more a androgenic environment influence rather then a metabolic reflection as total triglycerides are low. I still will however try to improve lipids if possible as these trends will give an indication of how long my growth runway is.

Insulin sensitivity is dynamite right now even as we continue to increase calories and is in a position im more then happy with hba1c at 4.6%
And fasting bg confirmed in the later 4's mmol range. Homa ir comes in at .6 which explains the semi hypo feeling i get if i eat too late lol.

E2 is low for my liking but ive take out the aromasin now and will let levels come back up.
Will address this with another compound as a control lever like eq. As e2 comes up hoping to see a slight improvement in the lipid panel also.

Nothing to exciting to add we just keep chipping away and putting in the work.


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]

Monday - 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
155kg ×7 +5kg
100kg ×16 +2reps

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

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×7
100kg ×14
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×10
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×11
200kg ×10
200kg ×8
Left the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

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 ×7

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×9
70kg ×8
50kg ×13


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×10
40kg ×8
28.75g ×14

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

Early a.m session this morning. Woke up at 2am as my hands were killing me. Pins and needles soo bad i couldnt get back to sleep so i just went to gym instead.

Gonna drop the gh this week and see if this is a contributing factor to the carpel symptoms.
Because this morning was almost unbearable.

Run bloods this week and am very happy with what they reflected. Hdl is a touch low but im not concerned as i believe this is more a androgenic environment influence rather then a metabolic reflection as total triglycerides are low. I still will however try to improve lipids if possible as these trends will give an indication of how long my growth runway is.

Insulin sensitivity is dynamite right now even as we continue to increase calories and is in a position im more then happy with hba1c at 4.6%
And fasting bg confirmed in the later 4's mmol range. Homa ir comes in at .6 which explains the semi hypo feeling i get if i eat too late lol.

E2 is low for my liking but ive take out the aromasin now and will let levels come back up.
Will address this with another compound as a control lever like eq. As e2 comes up hoping to see a slight improvement in the lipid panel also.

Nothing to exciting to add we just keep chipping away and putting in the work.


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

Nice to see things are rolling along nicely brother apart from the whole "hands hurt so bad I can't sleep" thing . Hope dropping the GH sorts that out, but if anyone can figure out an issue in a metabolic process it's you legend.

 

[LH5515]

Monday - 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
155kg ×7 +5kg
100kg ×16 +2reps

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

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
150kg ×7
100kg ×14
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×10
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×11
200kg ×10
200kg ×8
Left the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

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 ×7

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×9
70kg ×8
50kg ×13


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×12

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×10
40kg ×8
28.75g ×14

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

Early a.m session this morning. Woke up at 2am as my hands were killing me. Pins and needles soo bad i couldnt get back to sleep so i just went to gym instead.

Gonna drop the gh this week and see if this is a contributing factor to the carpel symptoms.
Because this morning was almost unbearable.

Run bloods this week and am very happy with what they reflected. Hdl is a touch low but im not concerned as i believe this is more a androgenic environment influence rather then a metabolic reflection as total triglycerides are low. I still will however try to improve lipids if possible as these trends will give an indication of how long my growth runway is.

Insulin sensitivity is dynamite right now even as we continue to increase calories and is in a position im more then happy with hba1c at 4.6%
And fasting bg confirmed in the later 4's mmol range. Homa ir comes in at .6 which explains the semi hypo feeling i get if i eat too late lol.

E2 is low for my liking but ive take out the aromasin now and will let levels come back up.
Will address this with another compound as a control lever like eq. As e2 comes up hoping to see a slight improvement in the lipid panel also.

Nothing to exciting to add we just keep chipping away and putting in the work.


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

Big session this morning brother

Glad to hear health is all in check

Defiantly need to get our session in next visit. 2 weeks. Lets make it happen

 

[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 ×8
11kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×6
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
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

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##


Monday - Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
85kg ×14
85kg ×13
85kg ×12

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
76kg ×9
76kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×13
30kg ×16

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.

Didnt get this one in yesterday. Wanted some time off the phone and just a day with my wife and kiddies without any interference.

So early a.m rise at 2:30 to finish last weeks sessions. I'll map it out this week a little different so i can still nail in the 4 session for this week also

Holding tight on the current 300mg test a week cor now. Bloods looked good but its always a good idea to let the body rest from a high androgenic environment after a while as i was pushing it for some time leading into the current point.

Over shot my aromasin dose and drop my e2 lower then i want so dropping the aromasin back to 10mg a week only.

Run bloods again in 4 weeks and everything still in the green we will slowly push up as needed again.

Still nothing exciting yet lol.. just ticking the boxes each day.

 

[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 ×8
11kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×6
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
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

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##


Monday - Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
85kg ×14
85kg ×13
85kg ×12

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
76kg ×9
76kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×13
30kg ×16

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.

Didnt get this one in yesterday. Wanted some time off the phone and just a day with my wife and kiddies without any interference.

So early a.m rise at 2:30 to finish last weeks sessions. I'll map it out this week a little different so i can still nail in the 4 session for this week also

Holding tight on the current 300mg test a week cor now. Bloods looked good but its always a good idea to let the body rest from a high androgenic environment after a while as i was pushing it for some time leading into the current point.

Over shot my aromasin dose and drop my e2 lower then i want so dropping the aromasin back to 10mg a week only.

Run bloods again in 4 weeks and everything still in the green we will slowly push up as needed again.

Still nothing exciting yet lol.. just ticking the boxes each day.

Brother your approach to maintaining health needs to be commended so easy to get impatient and want to fast track results and we see so many pushing loads of supps and not running bloods chasing that “end result”. Thank you for being such a great role model to the community and continuing to educate the family

Day with the family is important. Hopefully time well spent and you had a great Sunday

 

[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 ×8
11kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×6
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
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

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##


Monday - Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
85kg ×14
85kg ×13
85kg ×12

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
76kg ×9
76kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×13
30kg ×16

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.

Didnt get this one in yesterday. Wanted some time off the phone and just a day with my wife and kiddies without any interference.

So early a.m rise at 2:30 to finish last weeks sessions. I'll map it out this week a little different so i can still nail in the 4 session for this week also

Holding tight on the current 300mg test a week cor now. Bloods looked good but its always a good idea to let the body rest from a high androgenic environment after a while as i was pushing it for some time leading into the current point.

Over shot my aromasin dose and drop my e2 lower then i want so dropping the aromasin back to 10mg a week only.

Run bloods again in 4 weeks and everything still in the green we will slowly push up as needed again.

Still nothing exciting yet lol.. just ticking the boxes each day.

Your priorities are always top notch brother and a credit to you. Whether it be family or health you always try to ensure that you maintain balance and don't push ignore what should obviously come first.
Even dropping the Smith machine is prioritising shoulder health over a desire to keep pressing on regardless.
A beacon of intelligence and balance in our Evo Family as usual legend

 

[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 ×8
11kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×6
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
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

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##


Monday - Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
85kg ×14
85kg ×13
85kg ×12

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
76kg ×9
76kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×13
30kg ×16

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.

Didnt get this one in yesterday. Wanted some time off the phone and just a day with my wife and kiddies without any interference.

So early a.m rise at 2:30 to finish last weeks sessions. I'll map it out this week a little different so i can still nail in the 4 session for this week also

Holding tight on the current 300mg test a week cor now. Bloods looked good but its always a good idea to let the body rest from a high androgenic environment after a while as i was pushing it for some time leading into the current point.

Over shot my aromasin dose and drop my e2 lower then i want so dropping the aromasin back to 10mg a week only.

Run bloods again in 4 weeks and everything still in the green we will slowly push up as needed again.

Still nothing exciting yet lol.. just ticking the boxes each day.

good health here, very clean bloods @Allupfromhere doing really well on 300 test!

the aromasin why overshot the e2 is fine tbh i see 112 or am i misreading?

training hardcore leg press 240 nice and you killed it with lat pulls

 

[stevesmi]

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 ×8
11kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×6
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
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

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##


Monday - Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
85kg ×14
85kg ×13
85kg ×12

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
76kg ×9
76kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×13
30kg ×16

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.

Didnt get this one in yesterday. Wanted some time off the phone and just a day with my wife and kiddies without any interference.

So early a.m rise at 2:30 to finish last weeks sessions. I'll map it out this week a little different so i can still nail in the 4 session for this week also

Holding tight on the current 300mg test a week cor now. Bloods looked good but its always a good idea to let the body rest from a high androgenic environment after a while as i was pushing it for some time leading into the current point.

Over shot my aromasin dose and drop my e2 lower then i want so dropping the aromasin back to 10mg a week only.

Run bloods again in 4 weeks and everything still in the green we will slowly push up as needed again.

Still nothing exciting yet lol.. just ticking the boxes each day.

@Allupfromhere chest dips are really effective. You can really get a great workout from those alone, much less all the other stuff you're doing so great job.

 

[Ulter]

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 ×8
11kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×6
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
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

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##


Monday - Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
85kg ×14
85kg ×13
85kg ×12

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
76kg ×9
76kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×13
30kg ×16

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.

Didnt get this one in yesterday. Wanted some time off the phone and just a day with my wife and kiddies without any interference.

So early a.m rise at 2:30 to finish last weeks sessions. I'll map it out this week a little different so i can still nail in the 4 session for this week also

Holding tight on the current 300mg test a week cor now. Bloods looked good but its always a good idea to let the body rest from a high androgenic environment after a while as i was pushing it for some time leading into the current point.

Over shot my aromasin dose and drop my e2 lower then i want so dropping the aromasin back to 10mg a week only.

Run bloods again in 4 weeks and everything still in the green we will slowly push up as needed again.

Still nothing exciting yet lol.. just ticking the boxes each day.

The barbell Romanian deadlifts and the incline 45-degree leg press machine are a couple of really good exercises. Keep it up. @Allupfromhere

 

[Koba]

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 ×8
11kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×6
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
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

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##


Monday - Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
85kg ×14
85kg ×13
85kg ×12

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
76kg ×9
76kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×13
30kg ×16

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.

Didnt get this one in yesterday. Wanted some time off the phone and just a day with my wife and kiddies without any interference.

So early a.m rise at 2:30 to finish last weeks sessions. I'll map it out this week a little different so i can still nail in the 4 session for this week also

Holding tight on the current 300mg test a week cor now. Bloods looked good but its always a good idea to let the body rest from a high androgenic environment after a while as i was pushing it for some time leading into the current point.

Over shot my aromasin dose and drop my e2 lower then i want so dropping the aromasin back to 10mg a week only.

Run bloods again in 4 weeks and everything still in the green we will slowly push up as needed again.

Still nothing exciting yet lol.. just ticking the boxes each day.

Bloods are really good brother
Some awesome lifting too!
Have you worked out the pins & needles thing with the HGH yet? I run 4i:u & get it too but it's not anything major just a slight annoyance.
Are you using electrolytes & taurine?

 

[Pigsy]

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 ×8
11kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×6
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
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

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##


Monday - Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
85kg ×14
85kg ×13
85kg ×12

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
76kg ×9
76kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×13
30kg ×16

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.

Didnt get this one in yesterday. Wanted some time off the phone and just a day with my wife and kiddies without any interference.

So early a.m rise at 2:30 to finish last weeks sessions. I'll map it out this week a little different so i can still nail in the 4 session for this week also

Holding tight on the current 300mg test a week cor now. Bloods looked good but its always a good idea to let the body rest from a high androgenic environment after a while as i was pushing it for some time leading into the current point.

Over shot my aromasin dose and drop my e2 lower then i want so dropping the aromasin back to 10mg a week only.

Run bloods again in 4 weeks and everything still in the green we will slowly push up as needed again.

Still nothing exciting yet lol.. just ticking the boxes each day.

Great update brother

 

[Mobster]

So early a.m rise at 2:30 to finish last weeks sessions

Dedication!

 

[2Thick]

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 ×8
11kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×6
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
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

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##


Monday - Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
85kg ×14
85kg ×13
85kg ×12

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
76kg ×9
76kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×13
30kg ×16

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.

Didnt get this one in yesterday. Wanted some time off the phone and just a day with my wife and kiddies without any interference.

So early a.m rise at 2:30 to finish last weeks sessions. I'll map it out this week a little different so i can still nail in the 4 session for this week also

Holding tight on the current 300mg test a week cor now. Bloods looked good but its always a good idea to let the body rest from a high androgenic environment after a while as i was pushing it for some time leading into the current point.

Over shot my aromasin dose and drop my e2 lower then i want so dropping the aromasin back to 10mg a week only.

Run bloods again in 4 weeks and everything still in the green we will slowly push up as needed again.

Still nothing exciting yet lol.. just ticking the boxes each day.

the weight training is fun as always @Allupfromhere the RDL's are always on point. those alone are great workouts

 

[ROIDDERS]

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 ×8
11kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×6
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
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

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##


Monday - Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
85kg ×14
85kg ×13
85kg ×12

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
76kg ×9
76kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×13
30kg ×16

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.

Didnt get this one in yesterday. Wanted some time off the phone and just a day with my wife and kiddies without any interference.

So early a.m rise at 2:30 to finish last weeks sessions. I'll map it out this week a little different so i can still nail in the 4 session for this week also

Holding tight on the current 300mg test a week cor now. Bloods looked good but its always a good idea to let the body rest from a high androgenic environment after a while as i was pushing it for some time leading into the current point.

Over shot my aromasin dose and drop my e2 lower then i want so dropping the aromasin back to 10mg a week only.

Run bloods again in 4 weeks and everything still in the green we will slowly push up as needed again.

Still nothing exciting yet lol.. just ticking the boxes each day.

@Allupfromhere That's good man. I'm glad that you spent a day off the phone and you spent it with your family. Everybody should be doing that. It's like fasting from electronics.

 

[ceo]

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 ×8
11kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×6
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
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

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##


Monday - Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
85kg ×14
85kg ×13
85kg ×12

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
76kg ×9
76kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×13
30kg ×16

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.

Didnt get this one in yesterday. Wanted some time off the phone and just a day with my wife and kiddies without any interference.

So early a.m rise at 2:30 to finish last weeks sessions. I'll map it out this week a little different so i can still nail in the 4 session for this week also

Holding tight on the current 300mg test a week cor now. Bloods looked good but its always a good idea to let the body rest from a high androgenic environment after a while as i was pushing it for some time leading into the current point.

Over shot my aromasin dose and drop my e2 lower then i want so dropping the aromasin back to 10mg a week only.

Run bloods again in 4 weeks and everything still in the green we will slowly push up as needed again.

Still nothing exciting yet lol.. just ticking the boxes each day.

Bros, hell yeah, you're looking really good. I like how you are adjusting your aromasin and that's what you gotta do. Back in the day guys did not even have blood work access. They would just guess. @Allupfromhere

 

[Allupfromhere]

Bloods are really good brother
Some awesome lifting too!
Have you worked out the pins & needles thing with the HGH yet? I run 4i:u & get it too but it's not anything major just a slight annoyance.
Are you using electrolytes & taurine?

Thank you bro!!
Yeah it was definitely the gh as i have dropped it out the last 4 days and now symptoms have gone.

I track electrolytes everyday and was on 2000mg of taurine but will increase this significantly as needed when i bring gh back in.

Not sure if having lower e2 now and its influence on downstream signalling/conversion towards igf1 has potentially allowed more circulating gh exposure and possibly amplifying the side effects towards carpel symptoms?

Im just guessing here though, but the same dose i had been running has never effected me like this until now my e2 is much lower.

 

[Koba]

Thank you bro!!
Yeah it was definitely the gh as i have dropped it out the last 4 days and now symptoms have gone.

I track electrolytes everyday and was on 2000mg of taurine but will increase this significantly as needed when i bring gh back in.

Not sure if having lower e2 now and its influence on downstream signalling/conversion towards igf1 has potentially allowed more circulating gh exposure and possibly amplifying the side effects towards carpel symptoms?

Im just guessing here though, but the same dose i had been running has never effected me like this until now my e2 is much lower.

That's a really interesting point you make here about the lowered e2 & lowered Igf1 conversion leaving more HGH in circulation.
I never would have thought of this & as a possible culprit, but you hands have an extremely valid point here & I think that you may be bang on the money with this brother.

 

[Allupfromhere]

Brother your approach to maintaining health needs to be commended so easy to get impatient and want to fast track results and we see so many pushing loads of supps and not running bloods chasing that “end result”. Thank you for being such a great role model to the community and continuing to educate the family

Day with the family is important. Hopefully time well spent and you had a great Sunday

Appreciate you my brother

Its tricky i do still find myself with the mental battle of wanting to push the needle in the hopes of faster progression but too many times i have proven myself that it isnt the answer lol

 

[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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

 

[Ohdamn]

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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

That work ethic mentality will outgrow any temporary logbook dip brother

 

[Allupfromhere]

That work ethic mentality will outgrow any temporary logbook dip brother

brother

 

[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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

Still one of the mentally strongest brothers I know. No it's early, it's to hard, work is too busy, just a steel trap mind set that focuses on the goal and navigates towards it. Very, very inspirational legend

 

[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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

Nice brother!! Showing up and getting it done!

 

[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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

7 on 140 hacks is amazing and not only @Allupfromhere AM real pump!

really happy to see you dial in, EVO family love your way!

 

[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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

@Allupfromhere man, you are an absolute beast with that work schedule. I give you a lot of credit. You find the time to hit the gym before. At least you get it out of the way early.

 

[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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

Hey man, that's life for sure. You're having to balance different things and find time for the gym. I give you a lot of credit for your dedication. @Allupfromhere

 

[RoySimpson]

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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

@Allupfromhere Great update bro! Smashed it!

 

[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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

One of the cool things about your update is the good volume that you put together. @Allupfromhere and I like how you're forcing the reps down. That is good.

 

[Allupfromhere]

Still one of the mentally strongest brothers I know. No it's early, it's to hard, work is too busy, just a steel trap mind set that focuses on the goal and navigates towards it. Very, very inspirational legend

Fuck this give my day a real solid boost brother thank you bro for real

 

[Allupfromhere]

good health here, very clean bloods @Allupfromhere doing really well on 300 test!

the aromasin why overshot the e2 is fine tbh i see 112 or am i misreading?

training hardcore leg press 240 nice and you killed it with lat pulls

Its still in range on the low side but i personally like it at the top end. I just feel much better there, joints and my sessions also feel better. Plus i try tp maximise igf1 conversion as much as i can too.

Overall quite happy with those bloods as well bro, few more weeks and we will push up again.

7 on 140 hacks is amazing and not only @Allupfromhere AM real pump!

really happy to see you dial in, EVO family love your way!

Thanks legend

Its funny bro, i find my log drops off when life gets busy but when i get back to commitment for the log everything else seems to fall in place as well.

We do always tell everyone though dont we, it becomes much more then just a log

 

[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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

I tend to be more focused just on legs for example

 

[LevButlerov]

Its still in range on the low side but i personally like it at the top end. I just feel much better there, joints and my sessions also feel better. Plus i try tp maximise igf1 conversion as much as i can too.

Overall quite happy with those bloods as well bro, few more weeks and we will push up again.

Thanks legend

Its funny bro, i find my log drops off when life gets busy but when i get back to commitment for the log everything else seems to fall in place as well.

We do always tell everyone though dont we, it becomes much more then just a log

Its still in range on the low side but i personally like it at the top end. I just feel much better there, joints and my sessions also feel better. Plus i try tp maximise igf1 conversion as much as i can too.

Overall quite happy with those bloods as well bro, few more weeks and we will push up again.

max the igf1 for the WIN! @Allupfromhere and love your new avatar you look amazing thick and big! and lean!

Thanks legend

Its funny bro, i find my log drops off when life gets busy but when i get back to commitment for the log everything else seems to fall in place as well.

We do always tell everyone though dont we, it becomes much more then just a log

life gets busy we understand you We always want you in the EVO family!

 

[Allupfromhere]

and love your new avatar you look amazing thick and big! and lean!

Lol that isnt me brother check dm haha

 

[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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

@Allupfromhere you're right, the structure isn't going to be the way you want. Sometimes you just have to grind. Some weeks are like that. Life is full of tough things that can happen.

 

[FluffyBunny]

Brother! Impressive blood results on the liver and ggt below 20 wtf my blood results for the same before i even jumped on the gear were never that good jelly belly much over here bloody good genetics good to see you looking after your self much love

 

[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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

Bros, looking really nice on this. The dual rope tricep push down is solid. I like how you're hitting 200 kg and you're putting in the reps. @Allupfromhere

 

[Tiger Salman Khan]

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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

@Allupfromhere Updates are on point....keep it up......

 

[LevButlerov]

Lol that isnt me brother check dm haha

sorry I made a big mistake sending it to IT

 

[ballin2504]

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 ×8
11kg ×12

Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
40kg ×6
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
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

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##


Monday - Posterior

Powered by @R&Dpharma
Coached by @PopRox19
Health by @RGSX

Training

Cable rope crunches
3×12-15
Tempo 3-1-1-1
85kg ×14
85kg ×13
85kg ×12

High row plate load
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×8
80kg ×15

Lat pulldown mag grip
2×8-10
Tempo 3-2-1-1
76kg ×9
76kg ×8

Chest support incline Dumbbell Row
1×8-10, 1×12-15
Tempo 3-1-1-1
35kg ×13
30kg ×16

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.

Didnt get this one in yesterday. Wanted some time off the phone and just a day with my wife and kiddies without any interference.

So early a.m rise at 2:30 to finish last weeks sessions. I'll map it out this week a little different so i can still nail in the 4 session for this week also

Holding tight on the current 300mg test a week cor now. Bloods looked good but its always a good idea to let the body rest from a high androgenic environment after a while as i was pushing it for some time leading into the current point.

Over shot my aromasin dose and drop my e2 lower then i want so dropping the aromasin back to 10mg a week only.

Run bloods again in 4 weeks and everything still in the green we will slowly push up as needed again.

Still nothing exciting yet lol.. just ticking the boxes each day.

@Allupfromhere damn good update. A lot of really good details

 

[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
120kg ×8
100kg ×13

Incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
40kg ×8
35kg ×13

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
152.5kg ×16
152.5kg ×14
Still need to buy that gym pin lol

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×18
60kg ×14
Staying on these until i get the reps super pretty lol.

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×7
100kg ×13
Only 7 here this week

Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×12

Leg press calf raises
2x8-10, 1x15-18
200kg ×12
200kg ×10
200kg ×8
I leave the weight on there from the presses. Definitely forced the reps down lol.

Dual rope tricep pushdown.
1x12-15
47.5kg for 14

Early a.m session again. Work days are amd what time i get home in the p.m is all over the place so will move to morning session beforehand just to make sure we are getting business sorted.

Log book is taking a slight hit but thats expected also. Try to get up as early as i can to get some food in and allow it to digest.

Just throwing in some rice cakes and organic jam about 45 mins prior to heading in, trying to hydrate as much as i can in this time also but not forcing so much im waterlogged before i get there lol. I throw in a bunch of electrolytes here too.

The structure isnt always going to look how we want it but getting it in regardless of how it looks will always dominate that victim mentality that lurks in the backround telling yourself its ok if its too difficult at the moment


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

@Allupfromhere damn good update man! Keep killing this shit

 

[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
70kg ×8
70kg ×7
50kg ×12


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×9
40kg ×8
28.75g ×16

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

Incline dumbbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×13
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 ×13

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

Happy Friday, fam.

Back into it this morning.

2 a.m. wake up. Get some food in. Hydrate as much as I can. Into the gym for a 3 a.m. session.

Not because it is easy. Not because I always feel like doing it. But because I know if I do not get it done before the working day starts, life can very quickly start throwing things in the way.

The last couple of months have been a bit of a battle mentally. Trying to shift myself out of a negative, resistant place and into a mindset that is more positive, more welcoming, and more productive.

I truly believe the way we think has a massive effect on the way we feel. Every thought creates a response within us. Some thoughts build us up. Some thoughts drag us down.
So we need to be very careful with how we choose to look at the things happening around us.

If we keep looking at today through the same negative lens we used yesterday, we will keep ourselves stuck in the same place. Same thoughts. Same feelings. Same behaviours. Same result.

But if we can make the choice to change the way we look at things, even slightly, that starts to compound.

Better thoughts become better behaviours.

Better behaviours become better days.

Better days become progress.

And progress is what moves us forward.

Life is always going to have chaos. Work, family, kids, partners, responsibilities, stress, pressure. None of that is going away, and honestly, it is not something we should be trying to avoid.

The goal is not to escape life.
The goal is to learn how to navigate it better.

Lately I feel like I have reached a point where I am starting to welcome the chaos a little more. Not because it is comfortable, but because I understand this is the life I am living right now.

And if something is not going away, then maybe it is not something I need to keep seeing as a problem.

Maybe it is just another task.

Another job to complete.

Another box to tick.

Some wins are big. Some wins are small. But they are all wins.

Training done. Win.

Food prepped. Win.

Work handled. Win.

Being present for the people who need you. Win.

Getting through a hard day without folding. Win.

These little wins stack up. They build momentum. They make you feel more capable. They remind you that you are still in control of the direction you are moving.

Do what you can, when you can.

Tick the boxes.

Let the wins stack up.

Let the positivity build.

And keep growing into the version of yourself you know you are capable of becoming.

Just a bit of food for thought while I am on my way to work today.

Much love to you all.


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]

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
70kg ×8
70kg ×7
50kg ×12


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×9
40kg ×8
28.75g ×16

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

Ezy barbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×13
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 ×13

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

Happy Friday, fam.

Back into it this morning.

2 a.m. wake up. Get some food in. Hydrate as much as I can. Into the gym for a 3 a.m. session.

Not because it is easy. Not because I always feel like doing it. But because I know if I do not get it done before the working day starts, life can very quickly start throwing things in the way.

The last couple of months have been a bit of a battle mentally. Trying to shift myself out of a negative, resistant place and into a mindset that is more positive, more welcoming, and more productive.

I truly believe the way we think has a massive effect on the way we feel. Every thought creates a response within us. Some thoughts build us up. Some thoughts drag us down.
So we need to be very careful with how we choose to look at the things happening around us.

If we keep looking at today through the same negative lens we used yesterday, we will keep ourselves stuck in the same place. Same thoughts. Same feelings. Same behaviours. Same result.

But if we can make the choice to change the way we look at things, even slightly, that starts to compound.

Better thoughts become better behaviours.

Better behaviours become better days.

Better days become progress.

And progress is what moves us forward.

Life is always going to have chaos. Work, family, kids, partners, responsibilities, stress, pressure. None of that is going away, and honestly, it is not something we should be trying to avoid.

The goal is not to escape life.
The goal is to learn how to navigate it better.

Lately I feel like I have reached a point where I am starting to welcome the chaos a little more. Not because it is comfortable, but because I understand this is the life I am living right now.

And if something is not going away, then maybe it is not something I need to keep seeing as a problem.

Maybe it is just another task.

Another job to complete.

Another box to tick.

Some wins are big. Some wins are small. But they are all wins.

Training done. Win.

Food prepped. Win.

Work handled. Win.

Being present for the people who need you. Win.

Getting through a hard day without folding. Win.

These little wins stack up. They build momentum. They make you feel more capable. They remind you that you are still in control of the direction you are moving.

Do what you can, when you can.

Tick the boxes.

Let the wins stack up.

Let the positivity build.

And keep growing into the version of yourself you know you are capable of becoming.

Just a bit of food for thought while I am on my way to work today.

Much love to you all.


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 234863

An engaging and thoughtful dialogue brother. A truly deep thinking set of ideas that resonated deeply with me.
Mostly because I have read so many logs this morning where this exact type of behaviour is often over-looked and negative thoughts and destructive actions have emerged.
A bad meal here, a missed session there, a negative bias on how a brother or sister looks to themselves, all adds up and creates a mindset that is not at all positive.
Love the idea of a few small wins that add up to seeing life for what it is.
You are truly elite brother and probably the deepest, most sage thinker on Evo. We are blessed to have you, never change

 

[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
70kg ×8
70kg ×7
50kg ×12


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×9
40kg ×8
28.75g ×16

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

Ezy barbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×13
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 ×13

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

Happy Friday, fam.

Back into it this morning.

2 a.m. wake up. Get some food in. Hydrate as much as I can. Into the gym for a 3 a.m. session.

Not because it is easy. Not because I always feel like doing it. But because I know if I do not get it done before the working day starts, life can very quickly start throwing things in the way.

The last couple of months have been a bit of a battle mentally. Trying to shift myself out of a negative, resistant place and into a mindset that is more positive, more welcoming, and more productive.

I truly believe the way we think has a massive effect on the way we feel. Every thought creates a response within us. Some thoughts build us up. Some thoughts drag us down.
So we need to be very careful with how we choose to look at the things happening around us.

If we keep looking at today through the same negative lens we used yesterday, we will keep ourselves stuck in the same place. Same thoughts. Same feelings. Same behaviours. Same result.

But if we can make the choice to change the way we look at things, even slightly, that starts to compound.

Better thoughts become better behaviours.

Better behaviours become better days.

Better days become progress.

And progress is what moves us forward.

Life is always going to have chaos. Work, family, kids, partners, responsibilities, stress, pressure. None of that is going away, and honestly, it is not something we should be trying to avoid.

The goal is not to escape life.
The goal is to learn how to navigate it better.

Lately I feel like I have reached a point where I am starting to welcome the chaos a little more. Not because it is comfortable, but because I understand this is the life I am living right now.

And if something is not going away, then maybe it is not something I need to keep seeing as a problem.

Maybe it is just another task.

Another job to complete.

Another box to tick.

Some wins are big. Some wins are small. But they are all wins.

Training done. Win.

Food prepped. Win.

Work handled. Win.

Being present for the people who need you. Win.

Getting through a hard day without folding. Win.

These little wins stack up. They build momentum. They make you feel more capable. They remind you that you are still in control of the direction you are moving.

Do what you can, when you can.

Tick the boxes.

Let the wins stack up.

Let the positivity build.

And keep growing into the version of yourself you know you are capable of becoming.

Just a bit of food for thought while I am on my way to work today.

Much love to you all.


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 234863

tick the boxes thats what you can do big arms, looking strong, really stay on track and on point, go strong! @Allupfromhere EVO family love support and respect, never give up!

 

[Tiger Salman Khan]

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
70kg ×8
70kg ×7
50kg ×12


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×9
40kg ×8
28.75g ×16

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

Ezy barbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×13
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 ×13

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

Happy Friday, fam.

Back into it this morning.

2 a.m. wake up. Get some food in. Hydrate as much as I can. Into the gym for a 3 a.m. session.

Not because it is easy. Not because I always feel like doing it. But because I know if I do not get it done before the working day starts, life can very quickly start throwing things in the way.

The last couple of months have been a bit of a battle mentally. Trying to shift myself out of a negative, resistant place and into a mindset that is more positive, more welcoming, and more productive.

I truly believe the way we think has a massive effect on the way we feel. Every thought creates a response within us. Some thoughts build us up. Some thoughts drag us down.
So we need to be very careful with how we choose to look at the things happening around us.

If we keep looking at today through the same negative lens we used yesterday, we will keep ourselves stuck in the same place. Same thoughts. Same feelings. Same behaviours. Same result.

But if we can make the choice to change the way we look at things, even slightly, that starts to compound.

Better thoughts become better behaviours.

Better behaviours become better days.

Better days become progress.

And progress is what moves us forward.

Life is always going to have chaos. Work, family, kids, partners, responsibilities, stress, pressure. None of that is going away, and honestly, it is not something we should be trying to avoid.

The goal is not to escape life.
The goal is to learn how to navigate it better.

Lately I feel like I have reached a point where I am starting to welcome the chaos a little more. Not because it is comfortable, but because I understand this is the life I am living right now.

And if something is not going away, then maybe it is not something I need to keep seeing as a problem.

Maybe it is just another task.

Another job to complete.

Another box to tick.

Some wins are big. Some wins are small. But they are all wins.

Training done. Win.

Food prepped. Win.

Work handled. Win.

Being present for the people who need you. Win.

Getting through a hard day without folding. Win.

These little wins stack up. They build momentum. They make you feel more capable. They remind you that you are still in control of the direction you are moving.

Do what you can, when you can.

Tick the boxes.

Let the wins stack up.

Let the positivity build.

And keep growing into the version of yourself you know you are capable of becoming.

Just a bit of food for thought while I am on my way to work today.

Much love to you all.


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 234863

@Allupfromhere volume looks good.....

 

[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
70kg ×8
70kg ×7
50kg ×12


ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
120kg ×9
100kg ×13

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×9
40kg ×8
28.75g ×16

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

Ezy barbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×13
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 ×13

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

Happy Friday, fam.

Back into it this morning.

2 a.m. wake up. Get some food in. Hydrate as much as I can. Into the gym for a 3 a.m. session.

Not because it is easy. Not because I always feel like doing it. But because I know if I do not get it done before the working day starts, life can very quickly start throwing things in the way.

The last couple of months have been a bit of a battle mentally. Trying to shift myself out of a negative, resistant place and into a mindset that is more positive, more welcoming, and more productive.

I truly believe the way we think has a massive effect on the way we feel. Every thought creates a response within us. Some thoughts build us up. Some thoughts drag us down.
So we need to be very careful with how we choose to look at the things happening around us.

If we keep looking at today through the same negative lens we used yesterday, we will keep ourselves stuck in the same place. Same thoughts. Same feelings. Same behaviours. Same result.

But if we can make the choice to change the way we look at things, even slightly, that starts to compound.

Better thoughts become better behaviours.

Better behaviours become better days.

Better days become progress.

And progress is what moves us forward.

Life is always going to have chaos. Work, family, kids, partners, responsibilities, stress, pressure. None of that is going away, and honestly, it is not something we should be trying to avoid.

The goal is not to escape life.
The goal is to learn how to navigate it better.

Lately I feel like I have reached a point where I am starting to welcome the chaos a little more. Not because it is comfortable, but because I understand this is the life I am living right now.

And if something is not going away, then maybe it is not something I need to keep seeing as a problem.

Maybe it is just another task.

Another job to complete.

Another box to tick.

Some wins are big. Some wins are small. But they are all wins.

Training done. Win.

Food prepped. Win.

Work handled. Win.

Being present for the people who need you. Win.

Getting through a hard day without folding. Win.

These little wins stack up. They build momentum. They make you feel more capable. They remind you that you are still in control of the direction you are moving.

Do what you can, when you can.

Tick the boxes.

Let the wins stack up.

Let the positivity build.

And keep growing into the version of yourself you know you are capable of becoming.

Just a bit of food for thought while I am on my way to work today.

Much love to you all.


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 234863

Powerful update my brother. Wow

What we do is harder mentally than physically most of the times

We don’t need excitement or action each week. Ticking boxes and simply getting it done is equally important boring and repetitive is good!

Hats off too you for making this lifestyle work with current Work schedule. Perhaps not perfect at times… but where most would quit. 3am you are throwing the iron around.

Win

 

[Trenhead3cc]

Hey bro , love the training and updates and also the positive message at the end there!
You killing it bro !