Yeah this exercise is moving well bro! Ill get a video up next rotation and ill reckon ill have the 45s even if it knocks the reps back a touch.
Everything is based on control and intent now. Took me a while to drop my ego and begin to build a proper training mentality. Work in progress as always but we a forever trying.
Thanks my bro! Giving it everything i got currently
Thanks big bro
gotta keep grinding every day.
Ahh brother needed this one today. Feel spent as, been away on the border working away first 4 days straight in 35+deg lol.This is your daily reminder big dog!!!
-keep that foot on the gas
-hold that line
-be kind to yourself
-chase that hook
-Not long now
-BIG BUX BABY
You have an amazing transformation and I love how you're stable doing this, big EVO family loveThanks @LevButlerov
Was nice to get a bump up on weights still this far into my cut. Food is key now and is all locked in tight. Ill post up all my meals and the shift in macros for the day too.
Need to get some fire back in this log again lol. You know more then anyone the dedication to the logs of the members haha im getting there though. Thanks again brother
@Allupfromhere
Thanks brotherYou have an amazing transformation and I love how you're stable doing this, big EVO family love
Yeah those do the trickBeen working hard to get a better rom on the leg press brother whilst keeping my working weight where it is. Feel like it is moving well so far, thanks Stevie boy
Sick vascularity, looking jacked brother
Hang in there my G
that is what its all about!Thanks my bro! Giving it everything i got currently
yeah i hate beta legs lolbrother legs look funny when the calves just arent there haha... beta legs
gotta pump that iron!Thanks big bro
bros we love it!Cheers big man! Trying harder every session
Bro consistently of the same meals and not macro swapping pays huge dividends
You can see the man's working. How been by the way brother
Arigato my bro
Fuck you boys out west have to survive a different beast to us over here. Was just talking to @Pigsy about it, take my hat off to the both of yaHang in there my G
I feel ya,its pushing 40+ in the pilbara atm its relentless.
The grind is real str8 robots hey bro
We get it done but
Looking deiseled in the picture bro and uve still got time to go.
Ur coach and wives are weapons keeping you out of your head while you dig deep,its gunna get worse but you've got this bro,be kind to yourself tho yeah.
Keep pushing big dog
My Dad and brother worked in Paraburdoo for many years. 40+, a day on day out relentless.Hang in there my G
I feel ya,its pushing 40+ in the pilbara atm its relentless.
The grind is real str8 robots hey bro
We get it done but
Looking deiseled in the picture bro and uve still got time to go.
Ur coach and wives are weapons keeping you out of your head while you dig deep,its gunna get worse but you've got this bro,be kind to yourself tho yeah.
Keep pushing big dog
Paraburdoo
Bro u got thisSunday - Rest Day
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Sunday check in with the coach.
Food was locked in tight all week, didnt drift even in the slightest. Training took a little hit as i had missed a session due to work unfortunately however still gave it heaps on the days i got in there.
Was a little heavy this morning which was disappointing however still am the leanest i have been. Coach says stress this week is the playing factor on weight and to not even worry about the scales. Photos and measurements are the metrics from here on out.
We hold the line as is currently macros are where they need to be and training stays locked. Need to get some better sleep this following week, been shit working away and being away from the wife and kids and adjusting to the heat up where i was made rest a little tricky.
Current weight this morning was 86kg on the dot lol. Went all the way down to 81.7 after the first few weeks of this cut and now sitting at .7kg lighter then where i started though composition is completely different. Holding abs full time now and obliques are starting to show. So not too phased at the scaled and shows i have been able to hold muscle and maybe even put a little bit on.
Bg was a little high at 5.9mmol so will add in berberine to hopefully assist.
Took 3 bp test fasted this morning and we are still rock solid at 120/06 - 117/64 - 115/65
Will aim to get a comprehensive blood panel when work finishes for the year and stress drops off. Just to get a current indication of how we are sitting and what we can do moving foward.
Current macros
High day
250p
310c
50f
Med day
250p
210c
50f
Non training day
250p
180c
50c
Couple of current shots from the dungy ass accommodation i was staying in
Will get some full photos up next weekend though.
View attachment 155062
I've been there a few times visiting. As they lived there while working not fly in fly outParaburdoo
Yeah I feel them
Parras not to bad now the township has been re done
Its got some horror story's
The place is cursed its got bad joo joo I won't say exactly what it is but yeah
and for just keeping me on the ball day to day. So thank brother 
I wouldn't be where I am today with the love and support of the EVO family. Food looks on point toDay 97 Sunday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×10
115kg ×9 +2reps
Control was on a different level with this tempo tonight. Not wasting anymore effort on shit reps.
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×12 +1rep
11.25kg ×15
11.25kg ×14 #failed
Few more reps on the last burner, this is my favourite chest exercise at the moment
Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10
17.5kg ×14
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15
Clean as fuck.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Tempo picked up towards the end of the burner set to get to the rep range with the weight increase. I dont mind speeding it up a little here just not on the top set.
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Arvo session to finish off the week. Got my meals done before i headed away for work again so no excuses. Hold the line for another week and assess again.
Wanna give another shoutout to my team too
@R&Dpharma, offering to take me on and not only the endless support om the forum but for all the shits and giggles we have a laugh at in general too. Your a madcunt brother and couldnt be prouder to be on the team.
@ZenithHealth for really shifting the tide for me earlier this year, showing me a new direction and path to achieve what i have set out to try and do. His support off the forum not only to myself but the help with some family members he was kind enough to do also.
The Big Rig @PopRox19 for helping me not only as a coach in the gym woth my training and nutrition but just being an all round weapon to help with the mental side of what we do. Always there with a different perspective when i feel like its overwhelming trying to juggle my journey and day to day responsibilities as a father and husband.
Being my wifes coach also he really has helped build such a constructive direction in what we both do not just as individuals but as a team also.
Showing me that i was being a little bitch and wasnt pushing anywhere near what i was capable of
Last but not least the entire Evo family! Couldnt be prouder of the direction we are heading as an entire crew. The immense support we all show eachother grows everyday and make this place what it is.
Hope everyone had an awesome weekend!
Coupla meal prep pics for ya too lol
Hell yeah!Day 97 Sunday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×10
115kg ×9 +2reps
Control was on a different level with this tempo tonight. Not wasting anymore effort on shit reps.
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×12 +1rep
11.25kg ×15
11.25kg ×14 #failed
Few more reps on the last burner, this is my favourite chest exercise at the moment
Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10
17.5kg ×14
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15
Clean as fuck.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Tempo picked up towards the end of the burner set to get to the rep range with the weight increase. I dont mind speeding it up a little here just not on the top set.
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Arvo session to finish off the week. Got my meals done before i headed away for work again so no excuses. Hold the line for another week and assess again.
Wanna give another shoutout to my team too
@R&Dpharma, offering to take me on and not only the endless support om the forum but for all the shits and giggles we have a laugh at in general too. Your a madcunt brother and couldnt be prouder to be on the team.
@ZenithHealth for really shifting the tide for me earlier this year, showing me a new direction and path to achieve what i have set out to try and do. His support off the forum not only to myself but the help with some family members he was kind enough to do also.
The Big Rig @PopRox19 for helping me not only as a coach in the gym woth my training and nutrition but just being an all round weapon to help with the mental side of what we do. Always there with a different perspective when i feel like its overwhelming trying to juggle my journey and day to day responsibilities as a father and husband.
Being my wifes coach also he really has helped build such a constructive direction in what we both do not just as individuals but as a team also.
Showing me that i was being a little bitch and wasnt pushing anywhere near what i was capable of
Last but not least the entire Evo family! Couldnt be prouder of the direction we are heading as an entire crew. The immense support we all show eachother grows everyday and make this place what it is.
Hope everyone had an awesome weekend!
Coupla meal prep pics for ya too lol
Thank you my brother!! Its why we do what we do now ey
Hell yeah thanks my brotherHell yeah!
Great update here,love the mindset
Keep that faith brother
Absolute weapon on this log
Good luck at work,keep it safe
Hold that line
Les go
Big bux baby
Well done brother I gotta say, always impresses me how far you've come, 2025 is almost at a close, can't wait to see what you achieve in 2026Day 97 Sunday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×10
115kg ×9 +2reps
Control was on a different level with this tempo tonight. Not wasting anymore effort on shit reps.
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×12 +1rep
11.25kg ×15
11.25kg ×14 #failed
Few more reps on the last burner, this is my favourite chest exercise at the moment
Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10
17.5kg ×14
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15
Clean as fuck.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Tempo picked up towards the end of the burner set to get to the rep range with the weight increase. I dont mind speeding it up a little here just not on the top set.
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Arvo session to finish off the week. Got my meals done before i headed away for work again so no excuses. Hold the line for another week and assess again.
Wanna give another shoutout to my team too
@R&Dpharma, offering to take me on and not only the endless support om the forum but for all the shits and giggles we have a laugh at in general too. Your a madcunt brother and couldnt be prouder to be on the team.
@ZenithHealth for really shifting the tide for me earlier this year, showing me a new direction and path to achieve what i have set out to try and do. His support off the forum not only to myself but the help with some family members he was kind enough to do also.
The Big Rig @PopRox19 for helping me not only as a coach in the gym woth my training and nutrition but just being an all round weapon to help with the mental side of what we do. Always there with a different perspective when i feel like its overwhelming trying to juggle my journey and day to day responsibilities as a father and husband.
Being my wifes coach also he really has helped build such a constructive direction in what we both do not just as individuals but as a team also.
Showing me that i was being a little bitch and wasnt pushing anywhere near what i was capable of
Last but not least the entire Evo family! Couldnt be prouder of the direction we are heading as an entire crew. The immense support we all show eachother grows everyday and make this place what it is.
Hope everyone had an awesome weekend!
Coupla meal prep pics for ya too lol
Looking great broSunday - Rest Day
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Sunday check in with the coach.
Food was locked in tight all week, didnt drift even in the slightest. Training took a little hit as i had missed a session due to work unfortunately however still gave it heaps on the days i got in there.
Was a little heavy this morning which was disappointing however still am the leanest i have been. Coach says stress this week is the playing factor on weight and to not even worry about the scales. Photos and measurements are the metrics from here on out.
We hold the line as is currently macros are where they need to be and training stays locked. Need to get some better sleep this following week, been shit working away and being away from the wife and kids and adjusting to the heat up where i was made rest a little tricky.
Current weight this morning was 86kg on the dot lol. Went all the way down to 81.7 after the first few weeks of this cut and now sitting at .7kg lighter then where i started though composition is completely different. Holding abs full time now and obliques are starting to show. So not too phased at the scaled and shows i have been able to hold muscle and maybe even put a little bit on.
Bg was a little high at 5.9mmol so will add in berberine to hopefully assist.
Took 3 bp test fasted this morning and we are still rock solid at 120/06 - 117/64 - 115/65
Will aim to get a comprehensive blood panel when work finishes for the year and stress drops off. Just to get a current indication of how we are sitting and what we can do moving foward.
Current macros
High day
250p
310c
50f
Med day
250p
210c
50f
Non training day
250p
180c
50c
Couple of current shots from the dungy ass accommodation i was staying in
Will get some full photos up next weekend though.
View attachment 155062
Thanks king
they kinda caught me off guard when i looked in the mirror haha.
Thanks weaponWell done brother I gotta say, always impresses me how far you've come, 2025 is almost at a close, can't wait to see what you achieve in 2026
big 2026 incoming
Thanks brother, just keep me on the ball and remind me when im being a bitch yeah? HahahaLooking great bro
Absolutely killing this cycle Huge changes
GET IT MY BOYDay 99 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9
80kg ×14
Didnt focus on progression here tonight as was shifting it to the incline db
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×9 +2.5kg
35kg ×14 +5kg
Finally got here. Pb at 45 each and continue the road to 50s. I have to swap the focus between these and the chest press as if im balls to the wall before i get here im a little too spent to get this weight. Form is tight and moved it well, very happy.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×15
Will sit tight at 120 for a little and really make sure the reps are clean as possible before we move up again
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11
80kg ×15
Fucking nailed it tonight. Full depth, complete tempo and extra reps. Something changed late in the set and my body turned it on proper. Mentally i just wanted it too much and got it.
Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Had 250 on it and new after the first rep i spent to much money on the hacks. Dropped it back 10 and give it everything i had left. Had the wife spot me to get to the finish line but was broken at the end lol.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Super happy with this session, reached some pbs i had been chasing and found a new personal depth i was able to dig. Surprising how much of a mental shift can change what we are capable of.
Much love crew
Sorry I missed this! the meals look really good @Allupfromhere clean! and happy to see arms pumping up!Day 97 Sunday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×10
115kg ×9 +2reps
Control was on a different level with this tempo tonight. Not wasting anymore effort on shit reps.
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×12 +1rep
11.25kg ×15
11.25kg ×14 #failed
Few more reps on the last burner, this is my favourite chest exercise at the moment
Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10
17.5kg ×14
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15
Clean as fuck.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Tempo picked up towards the end of the burner set to get to the rep range with the weight increase. I dont mind speeding it up a little here just not on the top set.
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Arvo session to finish off the week. Got my meals done before i headed away for work again so no excuses. Hold the line for another week and assess again.
Wanna give another shoutout to my team too
@R&Dpharma, offering to take me on and not only the endless support om the forum but for all the shits and giggles we have a laugh at in general too. Your a madcunt brother and couldnt be prouder to be on the team.
@ZenithHealth for really shifting the tide for me earlier this year, showing me a new direction and path to achieve what i have set out to try and do. His support off the forum not only to myself but the help with some family members he was kind enough to do also.
The Big Rig @PopRox19 for helping me not only as a coach in the gym woth my training and nutrition but just being an all round weapon to help with the mental side of what we do. Always there with a different perspective when i feel like its overwhelming trying to juggle my journey and day to day responsibilities as a father and husband.
Being my wifes coach also he really has helped build such a constructive direction in what we both do not just as individuals but as a team also.
Showing me that i was being a little bitch and wasnt pushing anywhere near what i was capable of
Last but not least the entire Evo family! Couldnt be prouder of the direction we are heading as an entire crew. The immense support we all show eachother grows everyday and make this place what it is.
Hope everyone had an awesome weekend!
Coupla meal prep pics for ya too lol
Big training dayDay 99 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9
80kg ×14
Didnt focus on progression here tonight as was shifting it to the incline db
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×9 +2.5kg
35kg ×14 +5kg
Finally got here. Pb at 45 each and continue the road to 50s. I have to swap the focus between these and the chest press as if im balls to the wall before i get here im a little too spent to get this weight. Form is tight and moved it well, very happy.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×15
Will sit tight at 120 for a little and really make sure the reps are clean as possible before we move up again
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11
80kg ×15
Fucking nailed it tonight. Full depth, complete tempo and extra reps. Something changed late in the set and my body turned it on proper. Mentally i just wanted it too much and got it.
Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Had 250 on it and new after the first rep i spent to much money on the hacks. Dropped it back 10 and give it everything i had left. Had the wife spot me to get to the finish line but was broken at the end lol.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Super happy with this session, reached some pbs i had been chasing and found a new personal depth i was able to dig. Surprising how much of a mental shift can change what we are capable of.
Much love crew
incline leg press 250 you did 1 rep thats +1 on the pump! well done. and hack killed it! EVO family support! @Allupfromhere
Yeah i moved the 250 for the whole set last week but the extra hacks burnt me out a touch this rotation. Ill continue to swap the focus week by week to keep bringing them both upBig training day
you're impressive stable on lifts and foodYeah i moved the 250 for the whole set last week but the extra hacks burnt me out a touch this rotation. Ill continue to swap the focus week by week to keep bringing them both up
happy to follow @Allupfromhere
Great seeing PBsDay 99 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9
80kg ×14
Didnt focus on progression here tonight as was shifting it to the incline db
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×9 +2.5kg
35kg ×14 +5kg
Finally got here. Pb at 45 each and continue the road to 50s. I have to swap the focus between these and the chest press as if im balls to the wall before i get here im a little too spent to get this weight. Form is tight and moved it well, very happy.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×15
Will sit tight at 120 for a little and really make sure the reps are clean as possible before we move up again
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11
80kg ×15
Fucking nailed it tonight. Full depth, complete tempo and extra reps. Something changed late in the set and my body turned it on proper. Mentally i just wanted it too much and got it.
Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Had 250 on it and new after the first rep i spent to much money on the hacks. Dropped it back 10 and give it everything i had left. Had the wife spot me to get to the finish line but was broken at the end lol.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Super happy with this session, reached some pbs i had been chasing and found a new personal depth i was able to dig. Surprising how much of a mental shift can change what we are capable of.
Much love crew
@Allupfromhere leg extensions and hack squats are a great option. incline leg press. seated calf raises are also on point!Day 99 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9
80kg ×14
Didnt focus on progression here tonight as was shifting it to the incline db
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×9 +2.5kg
35kg ×14 +5kg
Finally got here. Pb at 45 each and continue the road to 50s. I have to swap the focus between these and the chest press as if im balls to the wall before i get here im a little too spent to get this weight. Form is tight and moved it well, very happy.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×15
Will sit tight at 120 for a little and really make sure the reps are clean as possible before we move up again
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11
80kg ×15
Fucking nailed it tonight. Full depth, complete tempo and extra reps. Something changed late in the set and my body turned it on proper. Mentally i just wanted it too much and got it.
Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Had 250 on it and new after the first rep i spent to much money on the hacks. Dropped it back 10 and give it everything i had left. Had the wife spot me to get to the finish line but was broken at the end lol.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Super happy with this session, reached some pbs i had been chasing and found a new personal depth i was able to dig. Surprising how much of a mental shift can change what we are capable of.
Much love crew
U should be happy with that session as u earned this one and absolutely killed it brother happy seeing u winning and thrivingDay 99 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9
80kg ×14
Didnt focus on progression here tonight as was shifting it to the incline db
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×9 +2.5kg
35kg ×14 +5kg
Finally got here. Pb at 45 each and continue the road to 50s. I have to swap the focus between these and the chest press as if im balls to the wall before i get here im a little too spent to get this weight. Form is tight and moved it well, very happy.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×15
Will sit tight at 120 for a little and really make sure the reps are clean as possible before we move up again
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11
80kg ×15
Fucking nailed it tonight. Full depth, complete tempo and extra reps. Something changed late in the set and my body turned it on proper. Mentally i just wanted it too much and got it.
Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Had 250 on it and new after the first rep i spent to much money on the hacks. Dropped it back 10 and give it everything i had left. Had the wife spot me to get to the finish line but was broken at the end lol.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Super happy with this session, reached some pbs i had been chasing and found a new personal depth i was able to dig. Surprising how much of a mental shift can change what we are capable of.
Much love crew
the leg extensions and the hack squats look really nice, so do the incline leg press. I got a lot of respect for it. @AllupfromhereDay 99 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9
80kg ×14
Didnt focus on progression here tonight as was shifting it to the incline db
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×9 +2.5kg
35kg ×14 +5kg
Finally got here. Pb at 45 each and continue the road to 50s. I have to swap the focus between these and the chest press as if im balls to the wall before i get here im a little too spent to get this weight. Form is tight and moved it well, very happy.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×15
Will sit tight at 120 for a little and really make sure the reps are clean as possible before we move up again
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11
80kg ×15
Fucking nailed it tonight. Full depth, complete tempo and extra reps. Something changed late in the set and my body turned it on proper. Mentally i just wanted it too much and got it.
Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Had 250 on it and new after the first rep i spent to much money on the hacks. Dropped it back 10 and give it everything i had left. Had the wife spot me to get to the finish line but was broken at the end lol.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Super happy with this session, reached some pbs i had been chasing and found a new personal depth i was able to dig. Surprising how much of a mental shift can change what we are capable of.
Much love crew
You are looking fantastic on this training. The only thing I would do differently is maybe add some lunges. @Allupfromhere those will help take things to the next level.Day 99 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9
80kg ×14
Didnt focus on progression here tonight as was shifting it to the incline db
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×9 +2.5kg
35kg ×14 +5kg
Finally got here. Pb at 45 each and continue the road to 50s. I have to swap the focus between these and the chest press as if im balls to the wall before i get here im a little too spent to get this weight. Form is tight and moved it well, very happy.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×15
Will sit tight at 120 for a little and really make sure the reps are clean as possible before we move up again
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11
80kg ×15
Fucking nailed it tonight. Full depth, complete tempo and extra reps. Something changed late in the set and my body turned it on proper. Mentally i just wanted it too much and got it.
Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Had 250 on it and new after the first rep i spent to much money on the hacks. Dropped it back 10 and give it everything i had left. Had the wife spot me to get to the finish line but was broken at the end lol.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Super happy with this session, reached some pbs i had been chasing and found a new personal depth i was able to dig. Surprising how much of a mental shift can change what we are capable of.
Much love crew
@Allupfromhere that is wonderful man. i love that you moved that sort of weight. next thing we will be 300+Yeah i moved the 250 for the whole set last week but the extra hacks burnt me out a touch this rotation. Ill continue to swap the focus week by week to keep bringing them both up
Mate ive been working hard trying to move the weight up on these so was a nice relief to get it moving foward again
Thanks Steve, just getting these legs ready for fishing season
Your an animal NoahU should be happy with that session as u earned this one and absolutely killed it brother happy seeing u winning and thriving
Thanks my brother! Trying hard to get these legs to grow haha
Lunges will be back in on the next structure for sure bro!! One of the best exercises no doubt!!
Can only hope my bro, just gotta keep chasing more weight with clean reps
You gotta love the hack squat and leg extensions. They are really effective. I'm seeing a lot more people doing the hack squat these days. I have a lot of respect for it. @AllupfromhereDay 99 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9
80kg ×14
Didnt focus on progression here tonight as was shifting it to the incline db
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×9 +2.5kg
35kg ×14 +5kg
Finally got here. Pb at 45 each and continue the road to 50s. I have to swap the focus between these and the chest press as if im balls to the wall before i get here im a little too spent to get this weight. Form is tight and moved it well, very happy.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×15
Will sit tight at 120 for a little and really make sure the reps are clean as possible before we move up again
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11
80kg ×15
Fucking nailed it tonight. Full depth, complete tempo and extra reps. Something changed late in the set and my body turned it on proper. Mentally i just wanted it too much and got it.
Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Had 250 on it and new after the first rep i spent to much money on the hacks. Dropped it back 10 and give it everything i had left. Had the wife spot me to get to the finish line but was broken at the end lol.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Super happy with this session, reached some pbs i had been chasing and found a new personal depth i was able to dig. Surprising how much of a mental shift can change what we are capable of.
Much love crew
Moving some nice weight, legs must of looked full afterwardsDay 99 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9
80kg ×14
Didnt focus on progression here tonight as was shifting it to the incline db
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×9 +2.5kg
35kg ×14 +5kg
Finally got here. Pb at 45 each and continue the road to 50s. I have to swap the focus between these and the chest press as if im balls to the wall before i get here im a little too spent to get this weight. Form is tight and moved it well, very happy.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×15
Will sit tight at 120 for a little and really make sure the reps are clean as possible before we move up again
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11
80kg ×15
Fucking nailed it tonight. Full depth, complete tempo and extra reps. Something changed late in the set and my body turned it on proper. Mentally i just wanted it too much and got it.
Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Had 250 on it and new after the first rep i spent to much money on the hacks. Dropped it back 10 and give it everything i had left. Had the wife spot me to get to the finish line but was broken at the end lol.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Super happy with this session, reached some pbs i had been chasing and found a new personal depth i was able to dig. Surprising how much of a mental shift can change what we are capable of.
Much love crew
Yeah bad bro lol sickening pump by the end and not exactly enjoyable hahaha. I lose all detail and just have veiny slabs of meat for legs
@Allupfromhere Awesome training session right here!Day 99 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9
80kg ×14
Didnt focus on progression here tonight as was shifting it to the incline db
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×9 +2.5kg
35kg ×14 +5kg
Finally got here. Pb at 45 each and continue the road to 50s. I have to swap the focus between these and the chest press as if im balls to the wall before i get here im a little too spent to get this weight. Form is tight and moved it well, very happy.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×15
Will sit tight at 120 for a little and really make sure the reps are clean as possible before we move up again
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11
80kg ×15
Fucking nailed it tonight. Full depth, complete tempo and extra reps. Something changed late in the set and my body turned it on proper. Mentally i just wanted it too much and got it.
Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Had 250 on it and new after the first rep i spent to much money on the hacks. Dropped it back 10 and give it everything i had left. Had the wife spot me to get to the finish line but was broken at the end lol.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Super happy with this session, reached some pbs i had been chasing and found a new personal depth i was able to dig. Surprising how much of a mental shift can change what we are capable of.
Much love crew
I'm looking forward to this. You're not going to go wrong.Can only hope my bro, just gotta keep chasing more weight with clean reps
Bros, the way I grew my legs is going heavy, but everybody's gonna be different.
Thanks my brother! Trying hard to get these legs to grow haha
Nice job on these exercises.
@Allupfromhere looks like you absolutely annihilated your legs. Great work, man that’s the way to make them grow.Day 99 Monday - Anterior
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×9
80kg ×14
Didnt focus on progression here tonight as was shifting it to the incline db
45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
45kg ×9 +2.5kg
35kg ×14 +5kg
Finally got here. Pb at 45 each and continue the road to 50s. I have to swap the focus between these and the chest press as if im balls to the wall before i get here im a little too spent to get this weight. Form is tight and moved it well, very happy.
Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.
Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
120kg ×10
60kg ×16
60kg ×15
Will sit tight at 120 for a little and really make sure the reps are clean as possible before we move up again
Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×11
80kg ×15
Fucking nailed it tonight. Full depth, complete tempo and extra reps. Something changed late in the set and my body turned it on proper. Mentally i just wanted it too much and got it.
Incline leg press
1×8-10, 1×10-12
240kg ×8
200kg ×11
Had 250 on it and new after the first rep i spent to much money on the hacks. Dropped it back 10 and give it everything i had left. Had the wife spot me to get to the finish line but was broken at the end lol.
Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17
Super happy with this session, reached some pbs i had been chasing and found a new personal depth i was able to dig. Surprising how much of a mental shift can change what we are capable of.
Much love crew
Big cheese my brotherBro has got so vascular! Unreal work bro like google maps
@BeMe will get a laugh from this. My journey to @JimmyO187 Size
awesome arm pic you're super thick and pumped! @AllupfromhereIn for a big Posterior session this afternoon. Everything moving well at the moment sticking to the same meals has been the big player the last couple of weeks.
Works finished for the year now which alleviates a fair bit of stress and now i can just concentrate on hard sessions and good recovery for the next 3-4weeks.
With the way everything is tracking i should be abke to make some solid changes in this time.
Starting next week cardio will move to 30mins fasted 7 days a week to really increase some expenditure and move some more fat. Just purchased a new incline walking pad lol get my mod duties in whilst smashing in the step count
Will also be adding in another 2 compounds for mitochondria enhancement being slu pp332 and in addition with methylene blue.
Moving this area to
L - Carnatine 500mg pre cardio
Mots c 1-2mg daily
Slu pp332 25mg x2 daily pre cardio/wo
10mg methylene blue daily.
Also touchdown from @shadow labs who reached out and sponsoring Gh from this phase and into the next. Looking foward to it brother
Last but not least a cheeky arm pic for ya lol
These puppies continue to grow in this cut lol dont ask me how
View attachment 157134
Crazy arms man, particulary the forearm - solid afIn for a big Posterior session this afternoon. Everything moving well at the moment sticking to the same meals has been the big player the last couple of weeks.
Works finished for the year now which alleviates a fair bit of stress and now i can just concentrate on hard sessions and good recovery for the next 3-4weeks.
With the way everything is tracking i should be abke to make some solid changes in this time.
Starting next week cardio will move to 30mins fasted 7 days a week to really increase some expenditure and move some more fat. Just purchased a new incline walking pad lol get my mod duties in whilst smashing in the step count
Will also be adding in another 2 compounds for mitochondria enhancement being slu pp332 and in addition with methylene blue.
Moving this area to
L - Carnatine 500mg pre cardio
Mots c 1-2mg daily
Slu pp332 25mg x2 daily pre cardio/wo
10mg methylene blue daily.
Also touchdown from @shadow labs who reached out and sponsoring Gh from this phase and into the next. Looking foward to it brother
Last but not least a cheeky arm pic for ya lol
These puppies continue to grow in this cut lol dont ask me how
View attachment 157134
Thank bro, next 4 weeks to really slice things up
Thanks brother! Funny i dont ever train forearms but i rarely use straps too so I feel that plays a role.
Thanks for logging for us brother and arms looking thickIn for a big Posterior session this afternoon. Everything moving well at the moment sticking to the same meals has been the big player the last couple of weeks.
Works finished for the year now which alleviates a fair bit of stress and now i can just concentrate on hard sessions and good recovery for the next 3-4weeks.
With the way everything is tracking i should be abke to make some solid changes in this time.
Starting next week cardio will move to 30mins fasted 7 days a week to really increase some expenditure and move some more fat. Just purchased a new incline walking pad lol get my mod duties in whilst smashing in the step count
Will also be adding in another 2 compounds for mitochondria enhancement being slu pp332 and in addition with methylene blue.
Moving this area to
L - Carnatine 500mg pre cardio
Mots c 1-2mg daily
Slu pp332 25mg x2 daily pre cardio/wo
10mg methylene blue daily.
Also touchdown from @shadow labs who reached out and sponsoring Gh from this phase and into the next. Looking foward to it brother
Last but not least a cheeky arm pic for ya lol
These puppies continue to grow in this cut lol dont ask me how
View attachment 157134
Happy to brother and thank you alsoThanks for logging for us brother and arms looking thick
Nice side pose and touchdownIn for a big Posterior session this afternoon. Everything moving well at the moment sticking to the same meals has been the big player the last couple of weeks.
Works finished for the year now which alleviates a fair bit of stress and now i can just concentrate on hard sessions and good recovery for the next 3-4weeks.
With the way everything is tracking i should be abke to make some solid changes in this time.
Starting next week cardio will move to 30mins fasted 7 days a week to really increase some expenditure and move some more fat. Just purchased a new incline walking pad lol get my mod duties in whilst smashing in the step count
Will also be adding in another 2 compounds for mitochondria enhancement being slu pp332 and in addition with methylene blue.
Moving this area to
L - Carnatine 500mg pre cardio
Mots c 1-2mg daily
Slu pp332 25mg x2 daily pre cardio/wo
10mg methylene blue daily.
Also touchdown from @shadow labs who reached out and sponsoring Gh from this phase and into the next. Looking foward to it brother
Last but not least a cheeky arm pic for ya lol
These puppies continue to grow in this cut lol dont ask me how
View attachment 157134
Definitely broThank bro, next 4 weeks to really slice things up
slice it hardThank bro, next 4 weeks to really slice things up
Damn them arms are huge!!In for a big Posterior session this afternoon. Everything moving well at the moment sticking to the same meals has been the big player the last couple of weeks.
Works finished for the year now which alleviates a fair bit of stress and now i can just concentrate on hard sessions and good recovery for the next 3-4weeks.
With the way everything is tracking i should be abke to make some solid changes in this time.
Starting next week cardio will move to 30mins fasted 7 days a week to really increase some expenditure and move some more fat. Just purchased a new incline walking pad lol get my mod duties in whilst smashing in the step count
Will also be adding in another 2 compounds for mitochondria enhancement being slu pp332 and in addition with methylene blue.
Moving this area to
L - Carnatine 500mg pre cardio
Mots c 1-2mg daily
Slu pp332 25mg x2 daily pre cardio/wo
10mg methylene blue daily.
Also touchdown from @shadow labs who reached out and sponsoring Gh from this phase and into the next. Looking foward to it brother
Last but not least a cheeky arm pic for ya lol
These puppies continue to grow in this cut lol dont ask me how
View attachment 157134
Is that Cbum watching over you? Looks like he approves of the gun show. Geez how do you keep making such massive improvements week to week. Pretty unreal broIn for a big Posterior session this afternoon. Everything moving well at the moment sticking to the same meals has been the big player the last couple of weeks.
Works finished for the year now which alleviates a fair bit of stress and now i can just concentrate on hard sessions and good recovery for the next 3-4weeks.
With the way everything is tracking i should be abke to make some solid changes in this time.
Starting next week cardio will move to 30mins fasted 7 days a week to really increase some expenditure and move some more fat. Just purchased a new incline walking pad lol get my mod duties in whilst smashing in the step count
Will also be adding in another 2 compounds for mitochondria enhancement being slu pp332 and in addition with methylene blue.
Moving this area to
L - Carnatine 500mg pre cardio
Mots c 1-2mg daily
Slu pp332 25mg x2 daily pre cardio/wo
10mg methylene blue daily.
Also touchdown from @shadow labs who reached out and sponsoring Gh from this phase and into the next. Looking foward to it brother
Last but not least a cheeky arm pic for ya lol
These puppies continue to grow in this cut lol dont ask me how
View attachment 157134
Nice workouts here mate. The sets you don't show, do you keep the reps lower on them or similar to you first working set? And do you try and avoid any fatigue from those sets?Day 100 Wednesday - Pull
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
(Only top working sets shown)
D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
72kg ×10
72kg ×8
Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×8
80kg ×6
60kg ×11
ISO-Lateral low row
1×8-10, 1×10-12
Tempo 3-1-1-1
110kg ×8
80kg ×13
Dumbbell pullovers
2x8-10, 1×15-18
30kg ×10
30kg ×9
15kg ×14
Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
61kg ×11
45kg ×15
Worked on reposition and plane of movement tonight. Coach had adjusted the way i was executing these and now we're moving much better.
Machine preacher curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
30kg ×13
30kg ×12
20kg ×15
Single are cable curl (face away)
2×12-15, 1x15-18
Tempo 3-1-1-1
12.5kg ×13
12.5kg ×12
7.5kg ×18
Day 101 Thursday - Push
Powered by @R&Dpharma
Health by @ZenithHealth
Coached by @PopRox19
Training
Low incline smith machine press
1×8-10, 1×12-15
Tempo 3-1-1-1
110kg ×8
80kg ×13
Chest dips
1×6-8, 1×10-12
Tempo 3-2-1-1
35kg ×8
15kg ×14
Killing this lately.
Plate load press decline
1×8-10, 1×15-18
Tempo 3-1-1-1
130kg ×9
80kg ×14
Plate loaded shoulder press
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×8
60kg x13
Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×13
12.5kg ×12
7.5kg ×8
3.5kg ×7
Finally starting to gain some reps here!
Overhand tricep pressdown
2×12-15, 1×15-20RP
Tempo 3-2-1-2
73kg ×12
73kg ×11
45kg ×15- 20sec rest
45kg ×16
Cross body single tricep extension
1×12-15, 1×15-20
9kg ×13
5kg ×18
Just to catch up on my workouts lol. Will have some details in my next update of where everything is at and where we move next.
I will have some more photos and health details incoming soon too.
Much love
Hahahaha yeah the king in the backround is correct. My arms just seem to develop easier then other areas i suppose, still want them twice the size though ahhaha.
Nah so i utilise a 12-8-3 rep structure to warm up a muscle group. 12 at 50%, 8 at 70% and 3 at 90-95% of my top working load. The last 3 reps simply prime me for the top weight and i give myself a reasonable rest period before i get to work. These are mainly at the start of working a particular muscle though. Once im warm i might only throw in 2 feeder sets just so i can prime myself and give better indication of what my working weight might be on the day for a particular exercise.
Care to share what the positioning change was?
Yeah I get you. Good for staying fresh and really maxing those two working sets. I remember years ago reading about a system called 'Max-OT' which worked on a similar premise.
I'll film it for ya bro and what i was previously doing also for comparison
Yeah i used to run straight sets but reality is the sets at or closest to failure are the only true working sets. Exception would be intensifiers allowing you to push past failure through a different pathway eg. Dropsets, rest pauses.
Great ROM on the leg press brother
Thanks King! I think i have reached my limit for now as any deeper and my lower back starts to lift off the pad. Keep grinding and see haha
Very impressive lift mate. Have u tried putting 10kg plate on the sit on leg press. It helps to get bit more knee flexion.
As in behind the lower back or under my ass?
Under ur ass. Found it much better and stopped my hip rounding especially with hammer strength leg press.
Ill give it a run for sure brother! Id love depth like eric janicki lol fuck he has a wild rom for someone at 260lb
You looking killer in this pic brother upper body pumpingDay 104 Sunday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Gh by @shadow labs
Coached by @PopRox19
Training
Pin loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×9 +5kg both sets
120kg ×7
Bump in weight tonight, didnt let it fly as i wanted form to keep tight and intentional control always.
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
18.25kg ×12
13.25kg ×14
13.25kg ×13#failed
Up 2.5kg on all sets here aswell!
Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10
17.5kg ×14
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15
Clean pause in the full extention.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Solid pump after this!
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Another week in the bank. Some good progress towards the end of the week which always give me a solid boost moving into the next. 4 weeks off work incoming and 4 weeks of proper damage in the gym.
Lets fucking go
Fuck wont lie do love hearing that from the big Pigz hahaha thank you my brother
Absolute animal! Cuts and vascularity insane brotherDay 104 Sunday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Gh by @shadow labs
Coached by @PopRox19
Training
Pin loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×9 +5kg both sets
120kg ×7
Bump in weight tonight, didnt let it fly as i wanted form to keep tight and intentional control always.
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
18.25kg ×12
13.25kg ×14
13.25kg ×13#failed
Up 2.5kg on all sets here aswell!
Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10
17.5kg ×14
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15
Clean pause in the full extention.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Solid pump after this!
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Another week in the bank. Some good progress towards the end of the week which always give me a solid boost moving into the next. 4 weeks off work incoming and 4 weeks of proper damage in the gym.
Lets fucking go
Fuck me you are looking jacked, well done brotherDay 104 Sunday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Gh by @shadow labs
Coached by @PopRox19
Training
Pin loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×9 +5kg both sets
120kg ×7
Bump in weight tonight, didnt let it fly as i wanted form to keep tight and intentional control always.
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
18.25kg ×12
13.25kg ×14
13.25kg ×13#failed
Up 2.5kg on all sets here aswell!
Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10
17.5kg ×14
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15
Clean pause in the full extention.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Solid pump after this!
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Another week in the bank. Some good progress towards the end of the week which always give me a solid boost moving into the next. 4 weeks off work incoming and 4 weeks of proper damage in the gym.
Lets fucking go
Still got a heap of fat to lose first hahahaAbsolute animal! Cuts and vascularity insane brother
Can’t wait to follow the gain phase
4 weeks off work to fucking send it haha.
Easy work bro!!! Trust the processStill got a heap of fat to lose first hahaha
4 weeks off work to fucking send it haha.
Perfect form on those RDLs bro. Great work with the PR!! No cheating at all
fuck yeah! brother! looking amazing! i love your arms gimme those!Day 104 Sunday - Chest and Arm touch up
Powered by @R&Dpharma
Health by @ZenithHealth
Gh by @shadow labs
Coached by @PopRox19
Training
Pin loaded chest press
2×8-10
Tempo 3-1-2-1
120kg ×9 +5kg both sets
120kg ×7
Bump in weight tonight, didnt let it fly as i wanted form to keep tight and intentional control always.
Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
18.25kg ×12
13.25kg ×14
13.25kg ×13#failed
Up 2.5kg on all sets here aswell!
Dumbbell side lateral raises
3x25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Starting to get to the 25th rep easier
Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10
17.5kg ×14
Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
45kg ×11
35kg ×15
Clean pause in the full extention.
D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
50kg ×12
32kg ×15
Solid pump after this!
Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12
15kg ×11
Death squeeze at the top lol.
Another week in the bank. Some good progress towards the end of the week which always give me a solid boost moving into the next. 4 weeks off work incoming and 4 weeks of proper damage in the gym.
Lets fucking go
pics
Fuck if you could see my facial expressions on that last rep
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