Versa grips FTWYou will be surprised how good it grips and hangs off wrist with minimal squeeze necessary.
Also feels like you can do more push weight because the pad lays in your hand for grip and cushioning.
Our brother @Wheelhouse87 put us onto them but he has a problem with his palm (viking disease or something) and helps him push more weight without being in pain with the hand issue
They are a cheat codeyou feel like you can hit PBS in the first week
Do you train GI or No Gi @Panda22Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - upper
PM - BJJ
Low row single arm 40kg each side 3x8
Bicep curl 10kg dbs 3x10
Lat raise 15kg dbs 3x10
Lat pulldown (plate machine) 100kg 3x8
Rear delt cable single arm 10kg 3x8 (diagonal pull)
Adductors 2x15 35kg
PM - BJJ 90 minutes.
Nutrition
Daily Totals Cals1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
great sleep last night. I used coat sleep support by @RGSX and had an easy time falling asleep and got a solid 7.5 hours well rested.
Feeling
Feeling good today! My energy is up at the moment which is nice for the 2 session a day training. Had a great upper session today and pushed up some weight in the row, lat pulldown, and lat raise.
Thanks for following along fam
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
@Panda22 this sleep is really good. If you can get seven and a half hours a night, nothing much more you can ask for than that.Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - upper
PM - BJJ
Low row single arm 40kg each side 3x8
Bicep curl 10kg dbs 3x10
Lat raise 15kg dbs 3x10
Lat pulldown (plate machine) 100kg 3x8
Rear delt cable single arm 10kg 3x8 (diagonal pull)
Adductors 2x15 35kg
PM - BJJ 90 minutes.
Nutrition
Daily Totals Cals1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
great sleep last night. I used coat sleep support by @RGSX and had an easy time falling asleep and got a solid 7.5 hours well rested.
Feeling
Feeling good today! My energy is up at the moment which is nice for the 2 session a day training. Had a great upper session today and pushed up some weight in the row, lat pulldown, and lat raise.
Thanks for following along fam
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
I treasure my sleep
oooh the FITDay 4 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Lower
Plate Loaded Hip Thrust 4x8 110
Cable Back Extension (Booty Builder) 3x10 98kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 45kg
Standing Abductor 2x15 100kg
Nutrition
Daily Totals Cal-2163 P-150 C-267 F-55
Water
5l + Hydralite
Sleep
had a great sleep last night after taking RGSX vital sleep. It was exactly what I needed to calm my system.
Feeling
the lifting straps came in really handy on the DB walking lunges, made it so much easier to focus my efforts through the legs.
Also figured out my positioning for the leg extensions. Now I’ve found a groove there I feel comfortable to up the weight next week!
This evening I had a well earned remedial massage session really focusing on unlocking my hips and knees. Walking out even my gate felt so much better.
My @RGSX vitsl gut health arrived - today is my first day taking it. It also came with a small travel bottle for after meal digestion which is going to be so handy for travel and when meals deviate.
View attachment 204640
As always I’m off for a hard earned rest day tomorrow and BJJ only training day Saturday.
Have a wonderful weekend Evo fam and check back here Sunday for the end of week check in
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
You are a fine looking lady. You are doing a great job. I like your training focus: hitting upper and then doing your martial arts in the evenings. @Panda22Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - upper
PM - BJJ
Low row single arm 40kg each side 3x8
Bicep curl 10kg dbs 3x10
Lat raise 15kg dbs 3x10
Lat pulldown (plate machine) 100kg 3x8
Rear delt cable single arm 10kg 3x8 (diagonal pull)
Adductors 2x15 35kg
PM - BJJ 90 minutes.
Nutrition
Daily Totals Cals1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
great sleep last night. I used coat sleep support by @RGSX and had an easy time falling asleep and got a solid 7.5 hours well rested.
Feeling
Feeling good today! My energy is up at the moment which is nice for the 2 session a day training. Had a great upper session today and pushed up some weight in the row, lat pulldown, and lat raise.
Thanks for following along fam
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Love the photo! Hope the gut health helpsDay 4 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Lower
Plate Loaded Hip Thrust 4x8 110
Cable Back Extension (Booty Builder) 3x10 98kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 45kg
Standing Abductor 2x15 100kg
Nutrition
Daily Totals Cal-2163 P-150 C-267 F-55
Water
5l + Hydralite
Sleep
had a great sleep last night after taking RGSX vital sleep. It was exactly what I needed to calm my system.
Feeling
the lifting straps came in really handy on the DB walking lunges, made it so much easier to focus my efforts through the legs.
Also figured out my positioning for the leg extensions. Now I’ve found a groove there I feel comfortable to up the weight next week!
This evening I had a well earned remedial massage session really focusing on unlocking my hips and knees. Walking out even my gate felt so much better.
My @RGSX vitsl gut health arrived - today is my first day taking it. It also came with a small travel bottle for after meal digestion which is going to be so handy for travel and when meals deviate.
View attachment 204640
As always I’m off for a hard earned rest day tomorrow and BJJ only training day Saturday.
Have a wonderful weekend Evo fam and check back here Sunday for the end of week check in
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
No Gi 90% of the time as I enjoy it more..
Jits destroyed my neck currently but #ProtectYoNeck 
levels.
Keep up the good work sis. I like the training that you're doing. @Panda22 not gonna go wrong with that style of training. You're hitting your cardio with that BJJ.Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - upper
PM - BJJ
Low row single arm 40kg each side 3x8
Bicep curl 10kg dbs 3x10
Lat raise 15kg dbs 3x10
Lat pulldown (plate machine) 100kg 3x8
Rear delt cable single arm 10kg 3x8 (diagonal pull)
Adductors 2x15 35kg
PM - BJJ 90 minutes.
Nutrition
Daily Totals Cals1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
great sleep last night. I used coat sleep support by @RGSX and had an easy time falling asleep and got a solid 7.5 hours well rested.
Feeling
Feeling good today! My energy is up at the moment which is nice for the 2 session a day training. Had a great upper session today and pushed up some weight in the row, lat pulldown, and lat raise.
Thanks for following along fam
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Yep it's very important and makes a huge difference.I treasure my sleep
@Panda22 sister let's be honest, this is a terrific workout. You are mixing in the training and then you are mixing in another workout later in the day. That's some major dedication and why you look the way you do.Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - upper
PM - BJJ
Low row single arm 40kg each side 3x8
Bicep curl 10kg dbs 3x10
Lat raise 15kg dbs 3x10
Lat pulldown (plate machine) 100kg 3x8
Rear delt cable single arm 10kg 3x8 (diagonal pull)
Adductors 2x15 35kg
PM - BJJ 90 minutes.
Nutrition
Daily Totals Cals1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
great sleep last night. I used coat sleep support by @RGSX and had an easy time falling asleep and got a solid 7.5 hours well rested.
Feeling
Feeling good today! My energy is up at the moment which is nice for the 2 session a day training. Had a great upper session today and pushed up some weight in the row, lat pulldown, and lat raise.
Thanks for following along fam
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Love to see the way you ping pong ideas amongst each other. That makes me so happy. It shows the EVO family really loves each other. @Panda22Thanks for the rec - I’ll add that in. I was feeling like I got a good depth but after seeing it from the side angle I’m a bit off ha ha! That will definitely give me a greater ability without kneeing the floor
Ok wonderful - I’ll stop thinking I’ve weakened and struggled unnecessarily!
Looking fantastic sister. The consistency in training, nutition and every other facet of your routines is showing fabulous results. Really shows how key this is to getting the results you have coupled with effort.Day 4 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Lower
Plate Loaded Hip Thrust 4x8 110
Cable Back Extension (Booty Builder) 3x10 98kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 45kg
Standing Abductor 2x15 100kg
Nutrition
Daily Totals Cal-2163 P-150 C-267 F-55
Water
5l + Hydralite
Sleep
had a great sleep last night after taking RGSX vital sleep. It was exactly what I needed to calm my system.
Feeling
the lifting straps came in really handy on the DB walking lunges, made it so much easier to focus my efforts through the legs.
Also figured out my positioning for the leg extensions. Now I’ve found a groove there I feel comfortable to up the weight next week!
This evening I had a well earned remedial massage session really focusing on unlocking my hips and knees. Walking out even my gate felt so much better.
My @RGSX vitsl gut health arrived - today is my first day taking it. It also came with a small travel bottle for after meal digestion which is going to be so handy for travel and when meals deviate.
View attachment 204640
As always I’m off for a hard earned rest day tomorrow and BJJ only training day Saturday.
Have a wonderful weekend Evo fam and check back here Sunday for the end of week check in
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
@Panda22 Meditation will help you calm your system and get a good deep sleep.....give it a try and let us know how it goes......Day 4 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Lower
Plate Loaded Hip Thrust 4x8 110
Cable Back Extension (Booty Builder) 3x10 98kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 45kg
Standing Abductor 2x15 100kg
Nutrition
Daily Totals Cal-2163 P-150 C-267 F-55
Water
5l + Hydralite
Sleep
had a great sleep last night after taking RGSX vital sleep. It was exactly what I needed to calm my system.
Feeling
the lifting straps came in really handy on the DB walking lunges, made it so much easier to focus my efforts through the legs.
Also figured out my positioning for the leg extensions. Now I’ve found a groove there I feel comfortable to up the weight next week!
This evening I had a well earned remedial massage session really focusing on unlocking my hips and knees. Walking out even my gate felt so much better.
My @RGSX vitsl gut health arrived - today is my first day taking it. It also came with a small travel bottle for after meal digestion which is going to be so handy for travel and when meals deviate.
View attachment 204640
As always I’m off for a hard earned rest day tomorrow and BJJ only training day Saturday.
Have a wonderful weekend Evo fam and check back here Sunday for the end of week check in
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Those bench press numbers are no jokeDay 7 week Ten
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Mix
Bench press
5x 60kg
2x 70kg
1x 75kg
Cleans
3x3 40kg
5x3 50kg
View attachment 205805
Nutrition
View attachment 205803
View attachment 205804
Water
5l + Hydralite
Sleep
Sleep on point .
Feeling
Played around with some different movements today at the gym.
I’m still leaning how to bench press. I’ve only done it a handful of times now but my technique is getting better!
I also learned how to “clean” today. Was my first time trying that movement too. Need some work through switching grips at the top of the movement and brining my arms underneath the bar. I’ll keep trying! These are a great BJJ training movement which I’m intent on mastering!
Hope everyone had a great weekend
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
75kgx1 isn’t far off from what some of competitive female powerlifters at my gym are benching.
Love the video. Looking super strong.Day 7 week Ten
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Mix
Bench press
5x 60kg
2x 70kg
1x 75kg
Cleans
3x3 40kg
5x3 50kg
View attachment 205805
Nutrition
View attachment 205803
View attachment 205804
Water
5l + Hydralite
Sleep
Sleep on point .
Feeling
Played around with some different movements today at the gym.
I’m still leaning how to bench press. I’ve only done it a handful of times now but my technique is getting better!
I also learned how to “clean” today. Was my first time trying that movement too. Need some work through switching grips at the top of the movement and brining my arms underneath the bar. I’ll keep trying! These are a great BJJ training movement which I’m intent on mastering!
Hope everyone had a great weekend
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Agree. Super strongThose bench press numbers are no joke
Love the cleans too
Goddamn girl. You are actually training to join the avengers or something.Day 7 week Ten
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Mix
Bench press
5x 60kg
2x 70kg
1x 75kg
Cleans
3x3 40kg
5x3 50kg
View attachment 205805
Nutrition
View attachment 205803
View attachment 205804
Water
5l + Hydralite
Sleep
Sleep on point .
Feeling
Played around with some different movements today at the gym.
I’m still leaning how to bench press. I’ve only done it a handful of times now but my technique is getting better!
I also learned how to “clean” today. Was my first time trying that movement too. Need some work through switching grips at the top of the movement and brining my arms underneath the bar. I’ll keep trying! These are a great BJJ training movement which I’m intent on mastering!
Hope everyone had a great weekend
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Strong! Very inspiring!Day 7 week Ten
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Mix
Bench press
5x 60kg
2x 70kg
1x 75kg
Cleans
3x3 40kg
5x3 50kg
View attachment 205805
Nutrition
View attachment 205803
View attachment 205804
Water
5l + Hydralite
Sleep
Sleep on point .
Feeling
Played around with some different movements today at the gym.
I’m still leaning how to bench press. I’ve only done it a handful of times now but my technique is getting better!
I also learned how to “clean” today. Was my first time trying that movement too. Need some work through switching grips at the top of the movement and brining my arms underneath the bar. I’ll keep trying! These are a great BJJ training movement which I’m intent on mastering!
Hope everyone had a great weekend
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Wow, for the first time doing cleans your form was excellent. "Playing around" with 75kg on bench is just a tad impressive as well. You got some serious strength going there sisterDay 7 week Ten
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Mix
Bench press
5x 60kg
2x 70kg
1x 75kg
Cleans
3x3 40kg
5x3 50kg
View attachment 205805
Nutrition
View attachment 205803
View attachment 205804
Water
5l + Hydralite
Sleep
Sleep on point .
Feeling
Played around with some different movements today at the gym.
I’m still leaning how to bench press. I’ve only done it a handful of times now but my technique is getting better!
I also learned how to “clean” today. Was my first time trying that movement too. Need some work through switching grips at the top of the movement and brining my arms underneath the bar. I’ll keep trying! These are a great BJJ training movement which I’m intent on mastering!
Hope everyone had a great weekend
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Great update @Panda22 . You are a constant machine with training.Day 7 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - lower
Barbell Hip Thrust 4x8 120kg
Front Squat 4x3 80kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 40kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
Sleep on point .
Consistent 8 hours and good quality sleep!
Feeling
Went up again on weights today. The BSS was tough! I used a plate under the front foot as recommended by @Alice_In_Ironland - created better depth through the movement!
The lifting straps helped make the weight up possible too!
I’ve started using @RGSX vital gut health range too and am loving it! My tummy is feeling good and calm after meals
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
That is unreal weight on the BSSDay 7 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - lower
Barbell Hip Thrust 4x8 120kg
Front Squat 4x3 80kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 40kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
Sleep on point .
Consistent 8 hours and good quality sleep!
Feeling
Went up again on weights today. The BSS was tough! I used a plate under the front foot as recommended by @Alice_In_Ironland - created better depth through the movement!
The lifting straps helped make the weight up possible too!
I’ve started using @RGSX vital gut health range too and am loving it! My tummy is feeling good and calm after meals
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
dialing in hard sisterDay 7 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - lower
Barbell Hip Thrust 4x8 120kg
Front Squat 4x3 80kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 40kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
Sleep on point .
Consistent 8 hours and good quality sleep!
Feeling
Went up again on weights today. The BSS was tough! I used a plate under the front foot as recommended by @Alice_In_Ironland - created better depth through the movement!
The lifting straps helped make the weight up possible too!
I’ve started using @RGSX vital gut health range too and am loving it! My tummy is feeling good and calm after meals
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
good sleep and i see you weight up on weights, though I can tell you hip trusts at 120 kg is HARD to do and 85 on the deads impressive, EVO family support and love your way! @Panda22 Team R&D @R&Dpharma for the WIN!
Solid update sister and nice little plug there for the legends at @R&DpharmaDay 7 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - lower
Barbell Hip Thrust 4x8 120kg
Front Squat 4x3 80kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 40kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
Sleep on point .
Consistent 8 hours and good quality sleep!
Feeling
Went up again on weights today. The BSS was tough! I used a plate under the front foot as recommended by @Alice_In_Ironland - created better depth through the movement!
The lifting straps helped make the weight up possible too!
I’ve started using @RGSX vital gut health range too and am loving it! My tummy is feeling good and calm after meals
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Nice update! Really good looking workout. Four of the best exercises there! 80kg front squat is no joke!Day 7 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - lower
Barbell Hip Thrust 4x8 120kg
Front Squat 4x3 80kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 40kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
Sleep on point .
Consistent 8 hours and good quality sleep!
Feeling
Went up again on weights today. The BSS was tough! I used a plate under the front foot as recommended by @Alice_In_Ironland - created better depth through the movement!
The lifting straps helped make the weight up possible too!
I’ve started using @RGSX vital gut health range too and am loving it! My tummy is feeling good and calm after meals
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Great updates! Nice work on the sleep, 8 hours is super solid, and yes those BSS squats are deadly.Day 7 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - lower
Barbell Hip Thrust 4x8 120kg
Front Squat 4x3 80kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 40kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
Sleep on point .
Consistent 8 hours and good quality sleep!
Feeling
Went up again on weights today. The BSS was tough! I used a plate under the front foot as recommended by @Alice_In_Ironland - created better depth through the movement!
The lifting straps helped make the weight up possible too!
I’ve started using @RGSX vital gut health range too and am loving it! My tummy is feeling good and calm after meals
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
This is super strong, you ain't messin' around!
So glad to hear about the Gut healthDay 7 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - lower
Barbell Hip Thrust 4x8 120kg
Front Squat 4x3 80kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 40kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
Sleep on point .
Consistent 8 hours and good quality sleep!
Feeling
Went up again on weights today. The BSS was tough! I used a plate under the front foot as recommended by @Alice_In_Ironland - created better depth through the movement!
The lifting straps helped make the weight up possible too!
I’ve started using @RGSX vital gut health range too and am loving it! My tummy is feeling good and calm after meals
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
it was a really important range that had to work.
Nah I don’t think so - but I did ballet for 19 or so years so I’m pretty good with balance and stability
Oh yes i remember from the pod.Nah I don’t think so - but I did ballet for 19 or so years so I’m pretty good with balance and stability
I was more mathlete than athlete in schoolYeah I think it does! Especially when doing some more dynamic movements.
Have you done sports or anything growing up? I can’t remember if you’ve mentioned before
I never played sports and it’s super weird being a type of construction worker. Everyone assumes I must’ve played something but I don’t even know how hahaha. Wasn’t really a mathlete either, but I did get tricked into going to quiz bowl once because I was full of useless factsI was more mathlete than athlete in school
Useless facts you say?I never played sports and it’s super weird being a type of construction worker. Everyone assumes I must’ve played something but I don’t even know how hahaha. Wasn’t really a mathlete either, but I did get tricked into going to quiz bowl once because I was full of useless facts
Good one! I feel like that can’t be used in conversation without an exotic accent hahaha. And possibly a strange outfit. I’ll work on it
️ TUESDAY UPDATE ️
Has been an epic block of training sister and you have made some remarkable gains. Be fun to watch the next phase take flight
Day 2 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - lower
PM - BJJ
Barbell Hip Thrust 4x8 120kg
Front Squat 4x5 75kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 40kg
Hamstring curl (standing single leg) 3x8 20kg
Leg extension 3x8 60kg
Stairmaster 20min lvl10
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
It’s been a big Easter weekend so I’ve used Vital Sleep support to ensure I continued to get good nights sleep .
Feeling
A day late on this post
Hope everyone had a wonderful long Easter weekend!
I certainly indulged in some hot cross buns, good coffee, and some sneaky chocolate! It was a real treat.
Over the weekend I hit all my step counts and the gym most days!
I took the opportunity to practice the cleans, some landmines, and a range of upper and lower movements outside of my normal program.
This week is the final week of my 12 week recomp phase! It’s been an epic journey and a huge transformation! This weekend I am interstate for a long weekend holiday so checking shots to close out the 12 weeks will come at the end of next week coinciding with a well earned de load.
During this week I’ll spend some time thinking about what I need to do next in terms of physical goals/phase.
This won’t be the last of me - a new log will be loading soon
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
good day sister
Day 2 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - lower
PM - BJJ
Barbell Hip Thrust 4x8 120kg
Front Squat 4x5 75kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 40kg
Hamstring curl (standing single leg) 3x8 20kg
Leg extension 3x8 60kg
Stairmaster 20min lvl10
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
It’s been a big Easter weekend so I’ve used Vital Sleep support to ensure I continued to get good nights sleep .
Feeling
A day late on this post
Hope everyone had a wonderful long Easter weekend!
I certainly indulged in some hot cross buns, good coffee, and some sneaky chocolate! It was a real treat.
Over the weekend I hit all my step counts and the gym most days!
I took the opportunity to practice the cleans, some landmines, and a range of upper and lower movements outside of my normal program.
This week is the final week of my 12 week recomp phase! It’s been an epic journey and a huge transformation! This weekend I am interstate for a long weekend holiday so checking shots to close out the 12 weeks will come at the end of next week coinciding with a well earned de load.
During this week I’ll spend some time thinking about what I need to do next in terms of physical goals/phase.
This won’t be the last of me - a new log will be loading soon
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
75 hard to front squats you winning @Panda22 and final week lets get pics up sister
We can only imagine the next phase
Day 2 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - lower
PM - BJJ
Barbell Hip Thrust 4x8 120kg
Front Squat 4x5 75kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 40kg
Hamstring curl (standing single leg) 3x8 20kg
Leg extension 3x8 60kg
Stairmaster 20min lvl10
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
It’s been a big Easter weekend so I’ve used Vital Sleep support to ensure I continued to get good nights sleep .
Feeling
A day late on this post
Hope everyone had a wonderful long Easter weekend!
I certainly indulged in some hot cross buns, good coffee, and some sneaky chocolate! It was a real treat.
Over the weekend I hit all my step counts and the gym most days!
I took the opportunity to practice the cleans, some landmines, and a range of upper and lower movements outside of my normal program.
This week is the final week of my 12 week recomp phase! It’s been an epic journey and a huge transformation! This weekend I am interstate for a long weekend holiday so checking shots to close out the 12 weeks will come at the end of next week coinciding with a well earned de load.
During this week I’ll spend some time thinking about what I need to do next in terms of physical goals/phase.
This won’t be the last of me - a new log will be loading soon
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Nice workout to end the 12 week recomp.
Day 2 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - lower
PM - BJJ
Barbell Hip Thrust 4x8 120kg
Front Squat 4x5 75kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 40kg
Hamstring curl (standing single leg) 3x8 20kg
Leg extension 3x8 60kg
Stairmaster 20min lvl10
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
It’s been a big Easter weekend so I’ve used Vital Sleep support to ensure I continued to get good nights sleep .
Feeling
A day late on this post
Hope everyone had a wonderful long Easter weekend!
I certainly indulged in some hot cross buns, good coffee, and some sneaky chocolate! It was a real treat.
Over the weekend I hit all my step counts and the gym most days!
I took the opportunity to practice the cleans, some landmines, and a range of upper and lower movements outside of my normal program.
This week is the final week of my 12 week recomp phase! It’s been an epic journey and a huge transformation! This weekend I am interstate for a long weekend holiday so checking shots to close out the 12 weeks will come at the end of next week coinciding with a well earned de load.
During this week I’ll spend some time thinking about what I need to do next in terms of physical goals/phase.
This won’t be the last of me - a new log will be loading soon
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
You have absolutely nailed this recomp you weapon and should be stoked with where you have landed!
Day 2 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - lower
PM - BJJ
Barbell Hip Thrust 4x8 120kg
Front Squat 4x5 75kg
Romanian Deadlift 3x6 85kg
Bulgarian Split Squat (glute bias) 3x8 40kg
Hamstring curl (standing single leg) 3x8 20kg
Leg extension 3x8 60kg
Stairmaster 20min lvl10
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
It’s been a big Easter weekend so I’ve used Vital Sleep support to ensure I continued to get good nights sleep .
Feeling
A day late on this post
Hope everyone had a wonderful long Easter weekend!
I certainly indulged in some hot cross buns, good coffee, and some sneaky chocolate! It was a real treat.
Over the weekend I hit all my step counts and the gym most days!
I took the opportunity to practice the cleans, some landmines, and a range of upper and lower movements outside of my normal program.
This week is the final week of my 12 week recomp phase! It’s been an epic journey and a huge transformation! This weekend I am interstate for a long weekend holiday so checking shots to close out the 12 weeks will come at the end of next week coinciding with a well earned de load.
During this week I’ll spend some time thinking about what I need to do next in terms of physical goals/phase.
This won’t be the last of me - a new log will be loading soon
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
WEDNESDAY 
looking amazing sister
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
nice shoulders strong arms and love the legs! @Panda22 EVO family love and respect your way! pull downs 100s you strong sister!
Great update sister. Those shoulders are fucking shredded
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
Brooooo your abs are epic!
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
Looking absolutely insane!
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
@Panda22 looking strong and tough! you will be able to take on all those cros and roos
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
Looking absolutely insane!
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
What's the reasoning with starting the workout with the more isolation stuff? Are you focusing more on arms and shoulders?
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
Purely machine availability.
Kayla Harrison is a badass!!
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
Slicedddd
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
last official training on recomp sister its niceDay 4 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Lower
Plate Loaded Hip Thrust 4x8 120
Cable Back Extension (Booty Builder) 3x10 98kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 60kg
Standing Abductor 2x15 100kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
This is my last official workout of the recomp phase
I’m away for a long weekend and then into a two week de load before kicking off the new phase.
From the bottom of my heart, thanks to everyone who followed along, to those who gave me feedback and advice, and to everyone with words of encouragement. This was the best first log experience a Panda could ask for.
This isn’t good bye, stay tuned for the next phase kicking off soon
Let’s goooooo!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
lets get the pics up on the close we want to share with you the gains sister @Panda22 Team R&D @R&Dpharma for the wiN!
And she finished off with a leg day I like it!Day 4 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Lower
Plate Loaded Hip Thrust 4x8 120
Cable Back Extension (Booty Builder) 3x10 98kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 60kg
Standing Abductor 2x15 100kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
This is my last official workout of the recomp phase
I’m away for a long weekend and then into a two week de load before kicking off the new phase.
From the bottom of my heart, thanks to everyone who followed along, to those who gave me feedback and advice, and to everyone with words of encouragement. This was the best first log experience a Panda could ask for.
This isn’t good bye, stay tuned for the next phase kicking off soon
Let’s goooooo!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Looking forward to your new log, LFG!!
Looking strong and in charge. Great conditioning to the physique. You've got a seasoned body, very impressive. @Panda22
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
Awesome stage sister. Thoroughly looking forward to the next oneDay 4 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Lower
Plate Loaded Hip Thrust 4x8 120
Cable Back Extension (Booty Builder) 3x10 98kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 60kg
Standing Abductor 2x15 100kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
This is my last official workout of the recomp phase
I’m away for a long weekend and then into a two week de load before kicking off the new phase.
From the bottom of my heart, thanks to everyone who followed along, to those who gave me feedback and advice, and to everyone with words of encouragement. This was the best first log experience a Panda could ask for.
This isn’t good bye, stay tuned for the next phase kicking off soon
Let’s goooooo!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Physique is looking sharp. @Panda22 and so are the shoes and socks. Those look like super comfortable shoes too.
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
@Panda22 you're looking good Miss Panda. I really like the training: you work hard not only hitting your weight training but also your martial arts.
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
Thats so cool!
Its been an awesome log to follow. Such an impressive athlete.Day 4 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Lower
Plate Loaded Hip Thrust 4x8 120
Cable Back Extension (Booty Builder) 3x10 98kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 60kg
Standing Abductor 2x15 100kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
This is my last official workout of the recomp phase
I’m away for a long weekend and then into a two week de load before kicking off the new phase.
From the bottom of my heart, thanks to everyone who followed along, to those who gave me feedback and advice, and to everyone with words of encouragement. This was the best first log experience a Panda could ask for.
This isn’t good bye, stay tuned for the next phase kicking off soon
Let’s goooooo!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Sister, you are pulling all the stops in your arsenal, not only crazy good training, but also perfect PED stack, especially for what you're looking for. @Panda22Day 4 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Lower
Plate Loaded Hip Thrust 4x8 120
Cable Back Extension (Booty Builder) 3x10 98kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 60kg
Standing Abductor 2x15 100kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
This is my last official workout of the recomp phase
I’m away for a long weekend and then into a two week de load before kicking off the new phase.
From the bottom of my heart, thanks to everyone who followed along, to those who gave me feedback and advice, and to everyone with words of encouragement. This was the best first log experience a Panda could ask for.
This isn’t good bye, stay tuned for the next phase kicking off soon
Let’s goooooo!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
Nice workout there. Big weight on the hip thrusts from the machines I've seen. Enjoy the long weekend and deload.Day 4 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Lower
Plate Loaded Hip Thrust 4x8 120
Cable Back Extension (Booty Builder) 3x10 98kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 60kg
Standing Abductor 2x15 100kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
This is my last official workout of the recomp phase
I’m away for a long weekend and then into a two week de load before kicking off the new phase.
From the bottom of my heart, thanks to everyone who followed along, to those who gave me feedback and advice, and to everyone with words of encouragement. This was the best first log experience a Panda could ask for.
This isn’t good bye, stay tuned for the next phase kicking off soon
Let’s goooooo!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
@Panda22 looking peeled sis! Love the striations in your shoulders
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
@Panda22 Great work so far....keep it up.......Day 4 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Lower
Plate Loaded Hip Thrust 4x8 120
Cable Back Extension (Booty Builder) 3x10 98kg
Walking Lunges (long stride) 3x10 25kg DBs
Single Leg Ham Curl 3x10 30kg
Leg Extension 3x10 60kg
Standing Abductor 2x15 100kg
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
This is my last official workout of the recomp phase
I’m away for a long weekend and then into a two week de load before kicking off the new phase.
From the bottom of my heart, thanks to everyone who followed along, to those who gave me feedback and advice, and to everyone with words of encouragement. This was the best first log experience a Panda could ask for.
This isn’t good bye, stay tuned for the next phase kicking off soon
Let’s goooooo!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
I got you
Great look!
Day 3 week Twelve
Cycle sponsored by @R&Dpharma
3iu HGH pinned am fasted
2mg Reta pinned on Mondays.
2mg GHK-CU
250mcg BPC
600mg L-Carnitine daily
Supplements: “HER” and Vital Sleep by @RGSX
Pre workout, collagen protein, vitamin c, psyllium husk, lysine, zinc, cinnamon.
Training focus
AM - Upper
PM - BJJ
Tricep pushdown 3x8 20kg
Face pulls 3x10 20kg
Bicep curl 3x8 12.5 dbs
Lat raise 3x10 12.5 dbs
Machine pull down 3x8 80kg, 80kg, 100kg
Low row single arm 40kg
Tricep dips 10kg weighted 4x8
PM - BJJ 90mins
Nutrition
1897 P-152 C-200 F-54
Water
5l + Hydralite
Sleep
I have continued with Viral sleep support following Easter weekend and am getting really great deep restful sleep
Feeling
Had a great upper body day and really pushed the weight on the lay pulldown machine - I plan to keep pushing this then add weight to pull-ups and see how I go!
This is my last upper body day for this 12 week block - I’ll be re structuring my upper body days for the next phase and will likely have alternating week exercises to keep pushing
Feel free to throw your favourite upper body exercises at me!
If you’re looking to maximise your results with R&D make sure to use Panda10 in your message to receive 10% off your order!
R&D PHARMA THREEMA: HMRS5YCD
View attachment 211611
Sounds like an epic deload sister and very well earned. Fully understand the different meals not agreeing with you. Happens every time I do the same thing. Love while it is happening, know why I eat a certain way not long after
Enjoy the de-load girl. That food looks incredible!
that one is guacamole with roasted pepita's! Was so good - as was the red winestrong deload sister
i would eat that right nowthat one is guacamole with roasted pepita's! Was so good - as was the red wine
new log linkHey Evo fam - I have started a new log for the next evolution
Make sure to jump across and follow along!
Updated link in my profile footer
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