Veteran Log 2026 Building and Growth Bodybuilding Log

[LH5515]

Thursday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×8

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


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

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

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

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

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×15

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

Friday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8 +1rep
120kg ×10
Got it done this week. 140 solo for the 8

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

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

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


Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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

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

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

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

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

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


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

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

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

Solid update brother. Killing it

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

@CypherOCE Push day looks good for this week

Legs are elite boy!

 

[ROIDDERS]

Thursday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×8

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


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

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

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

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

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×15

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

Friday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8 +1rep
120kg ×10
Got it done this week. 140 solo for the 8

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

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

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


Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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

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

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

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

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

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


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

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

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

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

 

[Freki]

Thursday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×8

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


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

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

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

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

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×15

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

Friday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8 +1rep
120kg ×10
Got it done this week. 140 solo for the 8

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

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

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


Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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

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

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

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

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

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


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

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

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

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

 

[Ulter]

Thursday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×8

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


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

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

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

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

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×15

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

Friday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8 +1rep
120kg ×10
Got it done this week. 140 solo for the 8

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

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

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


Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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

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

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

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

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

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


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

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

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

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

 

[ceo]

Thursday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×8

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


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

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

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

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

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×15

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

Friday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8 +1rep
120kg ×10
Got it done this week. 140 solo for the 8

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

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

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


Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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

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

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

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

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

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


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

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

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

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

 

[RoySimpson]

Thursday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×8

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


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

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

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

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

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×15

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

Friday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8 +1rep
120kg ×10
Got it done this week. 140 solo for the 8

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

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

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


Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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

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

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

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

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

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


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

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

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

@Allupfromhere Looking great bro! Food is on point!

 

[Tiger Salman Khan]

Thursday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×8

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


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

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

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

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

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×15

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

Friday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8 +1rep
120kg ×10
Got it done this week. 140 solo for the 8

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

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

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


Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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

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

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

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

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

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


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

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

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

@Allupfromhere good updates......

 

[Allupfromhere]

Monday - Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
155kg ×7 +5kg
100kg ×16 +2reps

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

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

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

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

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

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

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

Thursday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7

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


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

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

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

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

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×15

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

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

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

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

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

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

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


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

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

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

 

[Kopite67]

Monday - Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
155kg ×7 +5kg
100kg ×16 +2reps

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

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

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

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

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

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

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

Thursday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7

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


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

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

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

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

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×15

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

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

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

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

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

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

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


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

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

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

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

 

[LH5515]

Monday - Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
155kg ×7 +5kg
100kg ×16 +2reps

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

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

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

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

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

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

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

Thursday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7

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


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

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

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

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

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×15

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

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

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

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

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

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

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


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

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

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

Big session this morning brother

Glad to hear health is all in check

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

 

[Allupfromhere]

Saturday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8
11kg ×12

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

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

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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


Monday - Posterior

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

Training

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

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

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

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

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

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

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

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

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

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

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

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

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

 

[LH5515]

Saturday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8
11kg ×12

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

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

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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


Monday - Posterior

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

Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

[Kopite67]

Saturday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8
11kg ×12

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

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

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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


Monday - Posterior

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

Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

[LevButlerov]

Saturday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8
11kg ×12

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

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

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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


Monday - Posterior

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

Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

[stevesmi]

Saturday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8
11kg ×12

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

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

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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


Monday - Posterior

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

Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

[Ulter]

Saturday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8
11kg ×12

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

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

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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


Monday - Posterior

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

Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

[Koba]

Saturday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8
11kg ×12

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

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

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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


Monday - Posterior

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

Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

[Pigsy]

Saturday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8
11kg ×12

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

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

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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


Monday - Posterior

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

Training

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

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

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

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

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

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

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

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

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

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

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

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

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

Great update brother

 

[Mobster]

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

Dedication!

 

[2Thick]

Saturday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8
11kg ×12

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

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

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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


Monday - Posterior

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

Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

[ROIDDERS]

Saturday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8
11kg ×12

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

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

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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


Monday - Posterior

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

Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

[ceo]

Saturday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8
11kg ×12

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

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

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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


Monday - Posterior

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

Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

[Allupfromhere]

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

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

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

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

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

 

[Koba]

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

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

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

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

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

 

[Allupfromhere]

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

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

Appreciate you my brother

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

 

[Allupfromhere]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

 

[Ohdamn]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

That work ethic mentality will outgrow any temporary logbook dip brother

 

[Allupfromhere]

That work ethic mentality will outgrow any temporary logbook dip brother

brother

 

[Kopite67]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

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

 

[LH5515]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

Nice brother!! Showing up and getting it done!

 

[LevButlerov]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

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

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

 

[stevesmi]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

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

 

[2Thick]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

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

 

[RoySimpson]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

@Allupfromhere Great update bro! Smashed it!

 

[Ulter]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

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

 

[Allupfromhere]

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

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

 

[Allupfromhere]

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

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

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

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

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

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

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

Thanks legend

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

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

 

[Mobster]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

I tend to be more focused just on legs for example

 

[LevButlerov]

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

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

Thanks legend

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

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

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

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

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

Thanks legend

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

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

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

 

[Allupfromhere]

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

Lol that isnt me brother check dm haha

 

[ROIDDERS]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

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

 

[FluffyBunny]

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

 

[ceo]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

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

 

[Tiger Salman Khan]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

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

 

[LevButlerov]

Lol that isnt me brother check dm haha

sorry I made a big mistake sending it to IT

 

[ballin2504]

Saturday - Push

Exclusively powered @R&Dpharma
Coached @PopRox19
Health @RGSX

Training

Hammer Strength Plate Loaded Iso-Lateral Horizontal Bench Press
1×8-10, 1×12-15
Tempo 3-1-1-1
140kg ×8
11kg ×12

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

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

Smith machine Seated
1x8-10, 1×12-15
Tempo 3-1-1-1
80kg ×7
60kg ×11
Will be dropping overhead presses for a while to five the shoulders a proper break.. will add another variable of raises for the time being.

Standing side lateral raise machine
1×12-15, 1× triple drop set
(Weight each side)
12.5kg ×12
12.5kg ×12 - Dropset
7.5kg ×10## - Dropset
5kg ×8##
I'll always love to hate these

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

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


Monday - Posterior

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

Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

[ballin2504]

Anterior

Exclusively Powered by @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

15mins incline treadmill

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
100kg ×13

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

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

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

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

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

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

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

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

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

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

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


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

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

If you know, you know.

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

@Allupfromhere damn good update man! Keep killing this shit

 

[Allupfromhere]

Friday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
50kg ×12


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

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

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

Incline dumbbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×13
10kg ×16

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×13

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

Happy Friday, fam.

Back into it this morning.

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

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

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

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

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

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

Better thoughts become better behaviours.

Better behaviours become better days.

Better days become progress.

And progress is what moves us forward.

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

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

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

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

Maybe it is just another task.

Another job to complete.

Another box to tick.

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

Training done. Win.

Food prepped. Win.

Work handled. Win.

Being present for the people who need you. Win.

Getting through a hard day without folding. Win.

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

Do what you can, when you can.

Tick the boxes.

Let the wins stack up.

Let the positivity build.

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

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

Much love to you all.


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

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

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

 

[Kopite67]

Friday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
50kg ×12


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

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

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

Ezy barbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×13
10kg ×16

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×13

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

Happy Friday, fam.

Back into it this morning.

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

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

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

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

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

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

Better thoughts become better behaviours.

Better behaviours become better days.

Better days become progress.

And progress is what moves us forward.

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

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

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

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

Maybe it is just another task.

Another job to complete.

Another box to tick.

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

Training done. Win.

Food prepped. Win.

Work handled. Win.

Being present for the people who need you. Win.

Getting through a hard day without folding. Win.

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

Do what you can, when you can.

Tick the boxes.

Let the wins stack up.

Let the positivity build.

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

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

Much love to you all.


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

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

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it
View attachment 234863

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

 

[LevButlerov]

Friday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
50kg ×12


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

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

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

Ezy barbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×13
10kg ×16

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×13

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

Happy Friday, fam.

Back into it this morning.

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

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

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

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

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

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

Better thoughts become better behaviours.

Better behaviours become better days.

Better days become progress.

And progress is what moves us forward.

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

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

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

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

Maybe it is just another task.

Another job to complete.

Another box to tick.

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

Training done. Win.

Food prepped. Win.

Work handled. Win.

Being present for the people who need you. Win.

Getting through a hard day without folding. Win.

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

Do what you can, when you can.

Tick the boxes.

Let the wins stack up.

Let the positivity build.

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

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

Much love to you all.


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

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

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it
View attachment 234863

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

 

[Tiger Salman Khan]

Friday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
50kg ×12


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

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

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

Ezy barbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×13
10kg ×16

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×13

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

Happy Friday, fam.

Back into it this morning.

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

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

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

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

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

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

Better thoughts become better behaviours.

Better behaviours become better days.

Better days become progress.

And progress is what moves us forward.

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

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

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

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

Maybe it is just another task.

Another job to complete.

Another box to tick.

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

Training done. Win.

Food prepped. Win.

Work handled. Win.

Being present for the people who need you. Win.

Getting through a hard day without folding. Win.

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

Do what you can, when you can.

Tick the boxes.

Let the wins stack up.

Let the positivity build.

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

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

Much love to you all.


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

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

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it
View attachment 234863

@Allupfromhere volume looks good.....

 

[LH5515]

Friday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
70kg ×8
70kg ×7
50kg ×12


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

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

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

Ezy barbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
15kg ×14
15kg ×13
10kg ×16

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×13

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

Happy Friday, fam.

Back into it this morning.

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

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

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

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

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

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

Better thoughts become better behaviours.

Better behaviours become better days.

Better days become progress.

And progress is what moves us forward.

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

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

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

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

Maybe it is just another task.

Another job to complete.

Another box to tick.

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

Training done. Win.

Food prepped. Win.

Work handled. Win.

Being present for the people who need you. Win.

Getting through a hard day without folding. Win.

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

Do what you can, when you can.

Tick the boxes.

Let the wins stack up.

Let the positivity build.

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

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

Much love to you all.


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

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

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it
View attachment 234863

Powerful update my brother. Wow

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

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

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

Win

 

[Trenhead3cc]

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

 

[Allupfromhere]

Exclusively powered br @R&Dpharma
Coached by the big dawg @PopRox19

Apologies fam but here is a well overdue update even though things have been fairly uneventful lately, which honestly isn't a bad thing.

The last couple of weeks have really just been about putting our head down and getting the work done. Training is ticking along nicely, nutrition has been consistent, and everything is moving in the direction it should be. Bodyweight continues to climb at a steady pace, lifts are progressing well, and we're managing to add quality tissue without pushing things too far and spilling over unnecessarily. Nothing flashy, nothing dramatic, just consistent execution day after day.

Outside of the gym, life has been good. Busy, but good. Work has been flat out, family life has been busy, and there always seems to be a list of things needing attention. But that's all just part of the journey. None of it is a drama or a hindrance. They're simply the tasks in front of us, same as the training and the meals. We get up, we tackle the day, make time for the people we love, give our best effort at work, and continue moving forward one day at a time.


A massive shout out to my brother @R&Dpharma for the ongoing support throughout this entire journey. Week in, week out he never misses a beat. The support has been there from day one and continues to be. A vet lab that it a privilege to represent.
The quality of the compounds speaks for themselves and has had added nothing short absolute fire on my progress. Very grateful to have that level of support behind me, cheers big dawg

The same goes for my coach @PopRox19 . The programming and gym guidance are obviously important, but for me it's the support outside of that which often carries the most value. Having someone there to provide perspective, keep you focused, and help navigate the heavier weeks is something I don't take for granted. Sometimes that's the difference between simply getting through a week and actually growing from it.

As for Evo, I know I've been a little quieter than I'd like lately. The last couple of weeks at work have been particularly demanding. I'm fortunate enough to be involved in one of the biggest projects in the country right now and we've recently completed some critical stages of work that required a lot of my attention and energy. With those milestones now behind us, things are starting to settle down and it'll allow me to shift a lot more focus back towards the forums, the members, and the community as a whole.

Looking forward to becoming a much more active part of Evo again, getting around everyone's logs, and contributing where I can. Appreciate everyone who's continued to stop by and follow along.

Couple of shots from my training sessions and some meal pics that dont change lol
Finally hit 4 plates a side on the chest press machine, the hack squat and ripped the 45s on the dumbbell bench.
Even give the traditional bench press a run last week to see roughly where things are at with free weights and barbells and managed to run some sets at a comfy 120.

 

[bigKO1]

Exclusively powered br @R&Dpharma
Coached by the big dawg @PopRox19

Apologies fam but here is a well overdue update even though things have been fairly uneventful lately, which honestly isn't a bad thing.

The last couple of weeks have really just been about putting our head down and getting the work done. Training is ticking along nicely, nutrition has been consistent, and everything is moving in the direction it should be. Bodyweight continues to climb at a steady pace, lifts are progressing well, and we're managing to add quality tissue without pushing things too far and spilling over unnecessarily. Nothing flashy, nothing dramatic, just consistent execution day after day.

Outside of the gym, life has been good. Busy, but good. Work has been flat out, family life has been busy, and there always seems to be a list of things needing attention. But that's all just part of the journey. None of it is a drama or a hindrance. They're simply the tasks in front of us, same as the training and the meals. We get up, we tackle the day, make time for the people we love, give our best effort at work, and continue moving forward one day at a time.


A massive shout out to my brother @R&Dpharma for the ongoing support throughout this entire journey. Week in, week out he never misses a beat. The support has been there from day one and continues to be. A vet lab that it a privilege to represent.
The quality of the compounds speaks for themselves and has had added nothing short absolute fire on my progress. Very grateful to have that level of support behind me, cheers big dawg

The same goes for my coach @PopRox19 . The programming and gym guidance are obviously important, but for me it's the support outside of that which often carries the most value. Having someone there to provide perspective, keep you focused, and help navigate the heavier weeks is something I don't take for granted. Sometimes that's the difference between simply getting through a week and actually growing from it.

As for Evo, I know I've been a little quieter than I'd like lately. The last couple of weeks at work have been particularly demanding. I'm fortunate enough to be involved in one of the biggest projects in the country right now and we've recently completed some critical stages of work that required a lot of my attention and energy. With those milestones now behind us, things are starting to settle down and it'll allow me to shift a lot more focus back towards the forums, the members, and the community as a whole.

Looking forward to becoming a much more active part of Evo again, getting around everyone's logs, and contributing where I can. Appreciate everyone who's continued to stop by and follow along.

Couple of shots from my training sessions and some meal pics that dont change lol
Finally hit 4 plates a side on the chest press machine, the hack squat and ripped the 45s on the dumbbell bench.
Even give the traditional bench press a run last week to see roughly where things are at with free weights and barbells and managed to run some sets at a comfy 120.

Great update man a lot of detail, good to hear life's been good. I find the busier I am the better I am mentally, it gives me purpose.

 

[LevButlerov]

Exclusively powered br @R&Dpharma
Coached by the big dawg @PopRox19

Apologies fam but here is a well overdue update even though things have been fairly uneventful lately, which honestly isn't a bad thing.

The last couple of weeks have really just been about putting our head down and getting the work done. Training is ticking along nicely, nutrition has been consistent, and everything is moving in the direction it should be. Bodyweight continues to climb at a steady pace, lifts are progressing well, and we're managing to add quality tissue without pushing things too far and spilling over unnecessarily. Nothing flashy, nothing dramatic, just consistent execution day after day.

Outside of the gym, life has been good. Busy, but good. Work has been flat out, family life has been busy, and there always seems to be a list of things needing attention. But that's all just part of the journey. None of it is a drama or a hindrance. They're simply the tasks in front of us, same as the training and the meals. We get up, we tackle the day, make time for the people we love, give our best effort at work, and continue moving forward one day at a time.


A massive shout out to my brother @R&Dpharma for the ongoing support throughout this entire journey. Week in, week out he never misses a beat. The support has been there from day one and continues to be. A vet lab that it a privilege to represent.
The quality of the compounds speaks for themselves and has had added nothing short absolute fire on my progress. Very grateful to have that level of support behind me, cheers big dawg

The same goes for my coach @PopRox19 . The programming and gym guidance are obviously important, but for me it's the support outside of that which often carries the most value. Having someone there to provide perspective, keep you focused, and help navigate the heavier weeks is something I don't take for granted. Sometimes that's the difference between simply getting through a week and actually growing from it.

As for Evo, I know I've been a little quieter than I'd like lately. The last couple of weeks at work have been particularly demanding. I'm fortunate enough to be involved in one of the biggest projects in the country right now and we've recently completed some critical stages of work that required a lot of my attention and energy. With those milestones now behind us, things are starting to settle down and it'll allow me to shift a lot more focus back towards the forums, the members, and the community as a whole.

Looking forward to becoming a much more active part of Evo again, getting around everyone's logs, and contributing where I can. Appreciate everyone who's continued to stop by and follow along.

Couple of shots from my training sessions and some meal pics that dont change lol
Finally hit 4 plates a side on the chest press machine, the hack squat and ripped the 45s on the dumbbell bench.
Even give the traditional bench press a run last week to see roughly where things are at with free weights and barbells and managed to run some sets at a comfy 120.

love your meal pics and training pics your legs are HUGE! I see the deep hack @Allupfromhere go hard and lets back into it. EVO family support!

@waggat @Trenhead3cc @Kopite67 @Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @Ohdamn

 

[LH5515]

Exclusively powered br @R&Dpharma
Coached by the big dawg @PopRox19

Apologies fam but here is a well overdue update even though things have been fairly uneventful lately, which honestly isn't a bad thing.

The last couple of weeks have really just been about putting our head down and getting the work done. Training is ticking along nicely, nutrition has been consistent, and everything is moving in the direction it should be. Bodyweight continues to climb at a steady pace, lifts are progressing well, and we're managing to add quality tissue without pushing things too far and spilling over unnecessarily. Nothing flashy, nothing dramatic, just consistent execution day after day.

Outside of the gym, life has been good. Busy, but good. Work has been flat out, family life has been busy, and there always seems to be a list of things needing attention. But that's all just part of the journey. None of it is a drama or a hindrance. They're simply the tasks in front of us, same as the training and the meals. We get up, we tackle the day, make time for the people we love, give our best effort at work, and continue moving forward one day at a time.


A massive shout out to my brother @R&Dpharma for the ongoing support throughout this entire journey. Week in, week out he never misses a beat. The support has been there from day one and continues to be. A vet lab that it a privilege to represent.
The quality of the compounds speaks for themselves and has had added nothing short absolute fire on my progress. Very grateful to have that level of support behind me, cheers big dawg

The same goes for my coach @PopRox19 . The programming and gym guidance are obviously important, but for me it's the support outside of that which often carries the most value. Having someone there to provide perspective, keep you focused, and help navigate the heavier weeks is something I don't take for granted. Sometimes that's the difference between simply getting through a week and actually growing from it.

As for Evo, I know I've been a little quieter than I'd like lately. The last couple of weeks at work have been particularly demanding. I'm fortunate enough to be involved in one of the biggest projects in the country right now and we've recently completed some critical stages of work that required a lot of my attention and energy. With those milestones now behind us, things are starting to settle down and it'll allow me to shift a lot more focus back towards the forums, the members, and the community as a whole.

Looking forward to becoming a much more active part of Evo again, getting around everyone's logs, and contributing where I can. Appreciate everyone who's continued to stop by and follow along.

Couple of shots from my training sessions and some meal pics that dont change lol
Finally hit 4 plates a side on the chest press machine, the hack squat and ripped the 45s on the dumbbell bench.
Even give the traditional bench press a run last week to see roughly where things are at with free weights and barbells and managed to run some sets at a comfy 120.

Top shelf update king

Great to hear the plan is still being executed even with the heavy work demand.

Showing up and getting it done not matter what, absolute warrior

 

[Ohdamn]

Exclusively powered br @R&Dpharma
Coached by the big dawg @PopRox19

Apologies fam but here is a well overdue update even though things have been fairly uneventful lately, which honestly isn't a bad thing.

The last couple of weeks have really just been about putting our head down and getting the work done. Training is ticking along nicely, nutrition has been consistent, and everything is moving in the direction it should be. Bodyweight continues to climb at a steady pace, lifts are progressing well, and we're managing to add quality tissue without pushing things too far and spilling over unnecessarily. Nothing flashy, nothing dramatic, just consistent execution day after day.

Outside of the gym, life has been good. Busy, but good. Work has been flat out, family life has been busy, and there always seems to be a list of things needing attention. But that's all just part of the journey. None of it is a drama or a hindrance. They're simply the tasks in front of us, same as the training and the meals. We get up, we tackle the day, make time for the people we love, give our best effort at work, and continue moving forward one day at a time.


A massive shout out to my brother @R&Dpharma for the ongoing support throughout this entire journey. Week in, week out he never misses a beat. The support has been there from day one and continues to be. A vet lab that it a privilege to represent.
The quality of the compounds speaks for themselves and has had added nothing short absolute fire on my progress. Very grateful to have that level of support behind me, cheers big dawg

The same goes for my coach @PopRox19 . The programming and gym guidance are obviously important, but for me it's the support outside of that which often carries the most value. Having someone there to provide perspective, keep you focused, and help navigate the heavier weeks is something I don't take for granted. Sometimes that's the difference between simply getting through a week and actually growing from it.

As for Evo, I know I've been a little quieter than I'd like lately. The last couple of weeks at work have been particularly demanding. I'm fortunate enough to be involved in one of the biggest projects in the country right now and we've recently completed some critical stages of work that required a lot of my attention and energy. With those milestones now behind us, things are starting to settle down and it'll allow me to shift a lot more focus back towards the forums, the members, and the community as a whole.

Looking forward to becoming a much more active part of Evo again, getting around everyone's logs, and contributing where I can. Appreciate everyone who's continued to stop by and follow along.

Couple of shots from my training sessions and some meal pics that dont change lol
Finally hit 4 plates a side on the chest press machine, the hack squat and ripped the 45s on the dumbbell bench.
Even give the traditional bench press a run last week to see roughly where things are at with free weights and barbells and managed to run some sets at a comfy 120.

Nothing flashy needed when execution is this solid. Chest press, hack squat and 45s on DB bench are all amazing bro!!

 

[Kopite67]

Exclusively powered br @R&Dpharma
Coached by the big dawg @PopRox19

Apologies fam but here is a well overdue update even though things have been fairly uneventful lately, which honestly isn't a bad thing.

The last couple of weeks have really just been about putting our head down and getting the work done. Training is ticking along nicely, nutrition has been consistent, and everything is moving in the direction it should be. Bodyweight continues to climb at a steady pace, lifts are progressing well, and we're managing to add quality tissue without pushing things too far and spilling over unnecessarily. Nothing flashy, nothing dramatic, just consistent execution day after day.

Outside of the gym, life has been good. Busy, but good. Work has been flat out, family life has been busy, and there always seems to be a list of things needing attention. But that's all just part of the journey. None of it is a drama or a hindrance. They're simply the tasks in front of us, same as the training and the meals. We get up, we tackle the day, make time for the people we love, give our best effort at work, and continue moving forward one day at a time.


A massive shout out to my brother @R&Dpharma for the ongoing support throughout this entire journey. Week in, week out he never misses a beat. The support has been there from day one and continues to be. A vet lab that it a privilege to represent.
The quality of the compounds speaks for themselves and has had added nothing short absolute fire on my progress. Very grateful to have that level of support behind me, cheers big dawg

The same goes for my coach @PopRox19 . The programming and gym guidance are obviously important, but for me it's the support outside of that which often carries the most value. Having someone there to provide perspective, keep you focused, and help navigate the heavier weeks is something I don't take for granted. Sometimes that's the difference between simply getting through a week and actually growing from it.

As for Evo, I know I've been a little quieter than I'd like lately. The last couple of weeks at work have been particularly demanding. I'm fortunate enough to be involved in one of the biggest projects in the country right now and we've recently completed some critical stages of work that required a lot of my attention and energy. With those milestones now behind us, things are starting to settle down and it'll allow me to shift a lot more focus back towards the forums, the members, and the community as a whole.

Looking forward to becoming a much more active part of Evo again, getting around everyone's logs, and contributing where I can. Appreciate everyone who's continued to stop by and follow along.

Couple of shots from my training sessions and some meal pics that dont change lol
Finally hit 4 plates a side on the chest press machine, the hack squat and ripped the 45s on the dumbbell bench.
Even give the traditional bench press a run last week to see roughly where things are at with free weights and barbells and managed to run some sets at a comfy 120.

One of the busiest brothers I know and still able to provide a quality update and wise words of stability and balance and how to manage these.
Training looks awesome as does the epic bit of food porn.
Good to see things are going well even if they are at 200km/ph . Keep killing it legend

 

[Trenhead3cc]

Nice work bro !
Good update and action shots bro

 

[Allupfromhere]

Great update man a lot of detail, good to hear life's been good. I find the busier I am the better I am mentally, it gives me purpose.

Brother fucking !!!

And thanks legend

 

[Allupfromhere]

love your meal pics and training pics your legs are HUGE! I see the deep hack @Allupfromhere go hard and lets back into it. EVO family support!

@waggat @Trenhead3cc @Kopite67 @Grumpy @LH5515 @Yuri @Doctakay @bss @Koba @Ohdamn

Thanks bro! That fire is coming back strong

 

[Allupfromhere]

Nothing flashy needed when execution is this solid. Chest press, hack squat and 45s on DB bench are all amazing bro!!

The staples done properly is the game ey brother

 

[Allupfromhere]

Top shelf update king

Great to hear the plan is still being executed even with the heavy work demand.

Showing up and getting it done not matter what, absolute warrior

Brother
No other way, doesnt get done if we dont get it done ey!

We'll give it a run next week big dawg

 

[Allupfromhere]

One of the busiest brothers I know and still able to provide a quality update and wise words of stability and balance and how to manage these.
Training looks awesome as does the epic bit of food porn.
Good to see things are going well even if they are at 200km/ph . Keep killing it legend

Hahahaha its moving fast thats for sure but we have a strong grip on the wheel now brother

 

[Allupfromhere]

Nice work bro !
Good update and action shots bro

Thanks king
Get that session in soon big horse

 

[Allupfromhere]

Wednesday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×7
80kg ×6
60kg ×12
10kg bump up on all sets here now.

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

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

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
71.25kg ×9
51.25kg ×16

Ezy barbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×14
35kg ×13
20kg ×16

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×13

3.am session now im back on day shift at work. Really sets the tone of the day getting in and winning that early. Feeling strong, even that early with limited food though im back at a point where the mental hunger supersedes the need for it almost.

Eating more.
Lifting more.
Wanting more.

Training like a fucking menace right now and as brutal as it is i find myself even more excited. Because everyday i know im getting better, bigger, stronger.

Much love all you weapons

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

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

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

 

[Trenhead3cc]

Thanks king
Get that session in soon big horse

Locked in my calendar bro , Upper body session more enjoyable haha

 

[Trenhead3cc]

Nice work bro! I had a back,bicep workout this morning too! Although not that fckn early you animal !

 

[Kopite67]

Wednesday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×7
80kg ×6
60kg ×12
10kg bump up on all sets here now.

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

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

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
71.25kg ×9
51.25kg ×16

Ezy barbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×14
35kg ×13
20kg ×16

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×13

3.am session now im back on day shift at work. Really sets the tone of the day getting in and winning that early. Feeling strong, even that early with limited food though im back at a point where the mental hunger supersedes the need for it almost.

Eating more.
Lifting more.
Wanting more.

Training like a fucking menace right now and as brutal as it is i find myself even more excited. Because everyday i know im getting better, bigger, stronger.

Much love all you weapons

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

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

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


View attachment 246525View attachment 246526View attachment 246527View attachment 246528

You are on this week. 3am is a brutal session, and if you are loving it your head space is rocking bro....or your insane

 

[LevButlerov]

Thanks bro! That fire is coming back strong

fire it up hard

 

[LH5515]

Brother
No other way, doesnt get done if we dont get it done ey!

We'll give it a run next week big dawg

Pumped brother

 

[Grumpy]

Good meals solid training = gains

 

[Allupfromhere]

Locked in my calendar bro , Upper body session more enjoyable haha

Hell yeah bruz less gooo

Nice work bro! I had a back,bicep workout this morning too! Although not that fckn early you animal !

Hahahaha its honestly the only time i can get it done, and it is nice having the gym completely to myself

 

[Allupfromhere]

You are on this week. 3am is a brutal session, and if you are loving it your head space is rocking bro....or your insane

Bit of column A, bit of column B...

What ever works though ey brother hahaha

 

[Allupfromhere]

fire it up hard

Fuck yeah brother lesss gooo

 

[Allupfromhere]

Pumped brother

Keens as fuck bruz.... and slightly scared to see the size of ya too

 

[Allupfromhere]

Good meals solid training = gains

Thats it my brother, eat clean and train hard...

 

[Trenhead3cc]

Hell yeah bruz less gooo

Hahahaha its honestly the only time i can get it done, and it is nice having the gym completely to myself

Perfect time to get the tripod out bro haha

 

[waggat]

Wednesday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×7
80kg ×6
60kg ×12
10kg bump up on all sets here now.

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

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

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
71.25kg ×9
51.25kg ×16

Ezy barbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×14
35kg ×13
20kg ×16

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×13

3.am session now im back on day shift at work. Really sets the tone of the day getting in and winning that early. Feeling strong, even that early with limited food though im back at a point where the mental hunger supersedes the need for it almost.

Eating more.
Lifting more.
Wanting more.

Training like a fucking menace right now and as brutal as it is i find myself even more excited. Because everyday i know im getting better, bigger, stronger.

Much love all you weapons

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

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

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


View attachment 246525View attachment 246526View attachment 246527View attachment 246528

Awesome workout mate. Pretty much a perfect looking pull day for me.

Love the training photos as usual. Why can't my crap gym have a chest supported row like that.

 

[LevButlerov]

Fuck yeah brother lesss gooo

lets go hard

 

[FluffyBunny]

Wednesday - Pull

Powered exclusively @R&Dpharma
Coached by @PopRox19
All health by @RGSX

Training

D Handle lat pulldown
2x8-10 20second rest
Tempo 3-1-1-1
86kg ×9
86kg ×7

Chest supported t-bar row
2×6-8, 1×10-12
Tempo 3-1-2-1
80kg ×7
80kg ×6
60kg ×12
10kg bump up on all sets here now.

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

Straight arm lat pulldown
2x8-10, 1×15-18
40kg ×9
40kg ×8
28.75g ×16

Seated reverse pec deck
1×10-12, 1×15-18
Tempo 3-1-1-1
71.25kg ×9
51.25kg ×16

Ezy barbell curl
2×12-15, 1×15-18
Tempo 3-2-1-2 RPE 8
35kg ×14
35kg ×13
20kg ×16

Bayesian cable curl
2×12-15, 1x15-18
Tempo 3-1-1-1
(Weight each side)
13.5kg ×12
13.5kg ×10
7.5kg ×13

3.am session now im back on day shift at work. Really sets the tone of the day getting in and winning that early. Feeling strong, even that early with limited food though im back at a point where the mental hunger supersedes the need for it almost.

Eating more.
Lifting more.
Wanting more.

Training like a fucking menace right now and as brutal as it is i find myself even more excited. Because everyday i know im getting better, bigger, stronger.

Much love all you weapons

For some of the most elite and battle tested compounds that keep proving themselves time and time again, make sure you look after yourself with @R&Dpharma.

One of Evo’s longest standing and most trusted heavy hitters in the game.
Quality is consistent, service is on point, and they have earned their reputation the hard way.

Use code Allupfromhere10 and grab yourself a cheeky discount while you’re at it


View attachment 246525View attachment 246526View attachment 246527View attachment 246528

your killing it king!

 

[Allupfromhere]

Powered exclusively by @R&Dpharma
Coached by the fucking king @PopRox19

Just a quick recap from the last week and a bit of a touch base on where my head's at.

Training has been ticking along nicely. Jist showing up everyday.

More than anything though, I've been thinking a lot about perspective and how we choose to approach things. Not too long ago, there were a lot of things I'd look at as problems. These days, I try to see them differently. They're not problems that need to be avoided or eliminated; they're simply tasks. Just another job that needs doing. Another item on the list that's part of everyday life.

I was having a good chat with @PopRox19 over a coffee Sunday morning while doing my weekly check in. To be honest, we probably spend just as much time talking about life as we do training. There was a comment he made that really stuck with me.

The conversation started around wanting to make sure I'm ticking all the boxes each week. I know that doesn't happen overnight. For me, the first challenge was simply finding a way to fit everything in. Getting my training done, continuing to push my career forward, and still being a present husband and father who gives his family the best version of himself.

A lot of people will say that balance isn't possible. I don't necessarily think that's an exexcuse, I think sometimes people just haven't found their way to navigate it yet. To me, it comes back to perspective. It's how we choose to look at the tasks in front of us and how willing we are to tackle them.

What really stood out from that conversation was the importance of the little things. The 1% improvements. The things that seem insignificant.

You can be ticking boxes at 95, 96, 97, even 98% every week and feel like you're doing pretty fucking solid. But there's always a little bit left on the table. That last 2 or 3% doesn't sound like much until you zoom out.

Think about a plane changing direction by just one or two degrees. In the moment, it looks insignificant. Over a month, six months, a year, two years, that tiny adjustment ends up taking you somewhere completely different.

That's where my focus is right now.

I want to see what happens when I stop overlooking those last few percent. When I make sure that one or two degree shift is pointed in the right direction. Not because where I'm currently heading is bad, but because I'm curious about how much more is possible if I keep stacking those small wins on top of each other.

I'm not really interested in putting a timeframe on it either. I just want to keep moving forward and see what happens as the months and years add up.

When you look at the greats in any field, by no means am I comparing myself to them lol, but honestly the lesson is the same. Most of them weren't doing anything magical. They were simply willing to keep finding that little bit extra, over and over again, for a very long time.

And that's what interests me.

Not what an elite athlete can achieve, but what an average bloke can achieve. An average dad. An average husband. Someone working, raising a family, dealing with all the same responsibilities everyone else has.

What happens if we just keep digging a little deeper?

What happens if we keep asking ourselves, What else can I improve here? What else can I squeeze out of today? What else can I do that moves me one step closer?

Because the fucking truth is there's always something more.

If we want more from ourselves, we have to stop treating the small things as insignificant. Deep down, most of us already know where we want to go. We know the standard we want to live by. Sometimes we're just a little too willing to let ourselves off the hook because the next step is hard.

But more often than not, that's the very step that gets us where we want to be.

Hope all you killers are lighting shit up like the savages you all are

Couple of pics from Saturdays push session and a recent back shot.

 

[LevButlerov]

Powered exclusively by @R&Dpharma
Coached by the fucking king @PopRox19

Just a quick recap from the last week and a bit of a touch base on where my head's at.

Training has been ticking along nicely. Jist showing up everyday.

More than anything though, I've been thinking a lot about perspective and how we choose to approach things. Not too long ago, there were a lot of things I'd look at as problems. These days, I try to see them differently. They're not problems that need to be avoided or eliminated; they're simply tasks. Just another job that needs doing. Another item on the list that's part of everyday life.

I was having a good chat with @PopRox19 over a coffee Sunday morning while doing my weekly check in. To be honest, we probably spend just as much time talking about life as we do training. There was a comment he made that really stuck with me.

The conversation started around wanting to make sure I'm ticking all the boxes each week. I know that doesn't happen overnight. For me, the first challenge was simply finding a way to fit everything in. Getting my training done, continuing to push my career forward, and still being a present husband and father who gives his family the best version of himself.

A lot of people will say that balance isn't possible. I don't necessarily think that's an exexcuse, I think sometimes people just haven't found their way to navigate it yet. To me, it comes back to perspective. It's how we choose to look at the tasks in front of us and how willing we are to tackle them.

What really stood out from that conversation was the importance of the little things. The 1% improvements. The things that seem insignificant.

You can be ticking boxes at 95, 96, 97, even 98% every week and feel like you're doing pretty fucking solid. But there's always a little bit left on the table. That last 2 or 3% doesn't sound like much until you zoom out.

Think about a plane changing direction by just one or two degrees. In the moment, it looks insignificant. Over a month, six months, a year, two years, that tiny adjustment ends up taking you somewhere completely different.

That's where my focus is right now.

I want to see what happens when I stop overlooking those last few percent. When I make sure that one or two degree shift is pointed in the right direction. Not because where I'm currently heading is bad, but because I'm curious about how much more is possible if I keep stacking those small wins on top of each other.

I'm not really interested in putting a timeframe on it either. I just want to keep moving forward and see what happens as the months and years add up.

When you look at the greats in any field, by no means am I comparing myself to them lol, but honestly the lesson is the same. Most of them weren't doing anything magical. They were simply willing to keep finding that little bit extra, over and over again, for a very long time.

And that's what interests me.

Not what an elite athlete can achieve, but what an average bloke can achieve. An average dad. An average husband. Someone working, raising a family, dealing with all the same responsibilities everyone else has.

What happens if we just keep digging a little deeper?

What happens if we keep asking ourselves, What else can I improve here? What else can I squeeze out of today? What else can I do that moves me one step closer?

Because the fucking truth is there's always something more.

If we want more from ourselves, we have to stop treating the small things as insignificant. Deep down, most of us already know where we want to go. We know the standard we want to live by. Sometimes we're just a little too willing to let ourselves off the hook because the next step is hard.

But more often than not, that's the very step that gets us where we want to be.

Hope all you killers are lighting shit up like the savages you all are

Couple of pics from Saturdays push session and a recent back shot.

really good training strong dips and good wide double @Allupfromhere

i think what we can dig deep on are the last reps and get negatives push it! EVO family support!

@HarleyGuy @Allupfromhere @Pigsy @waggat @Trenhead3cc @Kopite67
@Grumpy @LH5515 @Yuri @Doctakay @bss @Ohdamn @Koba

 

[Yuri]

Amazing shots my bro

 

[Trenhead3cc]

Nice log entry and analogy’s bro , it definitely is a juggle act trying to be everything for everyone while finding time to be there for yourself .
Looking good bro! we on for 7 days time ? It’s in my calendar bro

 

[Grumpy]

Love your work @Allupfromhere looking great

 

[Kopite67]

Powered exclusively by @R&Dpharma
Coached by the fucking king @PopRox19

Just a quick recap from the last week and a bit of a touch base on where my head's at.

Training has been ticking along nicely. Jist showing up everyday.

More than anything though, I've been thinking a lot about perspective and how we choose to approach things. Not too long ago, there were a lot of things I'd look at as problems. These days, I try to see them differently. They're not problems that need to be avoided or eliminated; they're simply tasks. Just another job that needs doing. Another item on the list that's part of everyday life.

I was having a good chat with @PopRox19 over a coffee Sunday morning while doing my weekly check in. To be honest, we probably spend just as much time talking about life as we do training. There was a comment he made that really stuck with me.

The conversation started around wanting to make sure I'm ticking all the boxes each week. I know that doesn't happen overnight. For me, the first challenge was simply finding a way to fit everything in. Getting my training done, continuing to push my career forward, and still being a present husband and father who gives his family the best version of himself.

A lot of people will say that balance isn't possible. I don't necessarily think that's an exexcuse, I think sometimes people just haven't found their way to navigate it yet. To me, it comes back to perspective. It's how we choose to look at the tasks in front of us and how willing we are to tackle them.

What really stood out from that conversation was the importance of the little things. The 1% improvements. The things that seem insignificant.

You can be ticking boxes at 95, 96, 97, even 98% every week and feel like you're doing pretty fucking solid. But there's always a little bit left on the table. That last 2 or 3% doesn't sound like much until you zoom out.

Think about a plane changing direction by just one or two degrees. In the moment, it looks insignificant. Over a month, six months, a year, two years, that tiny adjustment ends up taking you somewhere completely different.

That's where my focus is right now.

I want to see what happens when I stop overlooking those last few percent. When I make sure that one or two degree shift is pointed in the right direction. Not because where I'm currently heading is bad, but because I'm curious about how much more is possible if I keep stacking those small wins on top of each other.

I'm not really interested in putting a timeframe on it either. I just want to keep moving forward and see what happens as the months and years add up.

When you look at the greats in any field, by no means am I comparing myself to them lol, but honestly the lesson is the same. Most of them weren't doing anything magical. They were simply willing to keep finding that little bit extra, over and over again, for a very long time.

And that's what interests me.

Not what an elite athlete can achieve, but what an average bloke can achieve. An average dad. An average husband. Someone working, raising a family, dealing with all the same responsibilities everyone else has.

What happens if we just keep digging a little deeper?

What happens if we keep asking ourselves, What else can I improve here? What else can I squeeze out of today? What else can I do that moves me one step closer?

Because the fucking truth is there's always something more.

If we want more from ourselves, we have to stop treating the small things as insignificant. Deep down, most of us already know where we want to go. We know the standard we want to live by. Sometimes we're just a little too willing to let ourselves off the hook because the next step is hard.

But more often than not, that's the very step that gets us where we want to be.

Hope all you killers are lighting shit up like the savages you all are

Couple of pics from Saturdays push session and a recent back shot.

This is exactly what I needed to read today, thankyou.
I have found myself in exactly this position albeit on a completely different path. After a completely blown session last night, and a rough last week, I got down on myself last night and was questioning a lot of things about my processes and how they were going.
I was a bit clearer this morning and more retrospective in my thinking, but this write up has galvanised my thought process entirely.
98% of what I do is fine but the 2% really needs to be looked at and tweaked if I want to keep moving in an upward trajectory.
This will now shift my focus.
Thanks brother, a fabulously sage write up. Made a difference right here

 

[Ohdamn]

Powered exclusively by @R&Dpharma
Coached by the fucking king @PopRox19

Just a quick recap from the last week and a bit of a touch base on where my head's at.

Training has been ticking along nicely. Jist showing up everyday.

More than anything though, I've been thinking a lot about perspective and how we choose to approach things. Not too long ago, there were a lot of things I'd look at as problems. These days, I try to see them differently. They're not problems that need to be avoided or eliminated; they're simply tasks. Just another job that needs doing. Another item on the list that's part of everyday life.

I was having a good chat with @PopRox19 over a coffee Sunday morning while doing my weekly check in. To be honest, we probably spend just as much time talking about life as we do training. There was a comment he made that really stuck with me.

The conversation started around wanting to make sure I'm ticking all the boxes each week. I know that doesn't happen overnight. For me, the first challenge was simply finding a way to fit everything in. Getting my training done, continuing to push my career forward, and still being a present husband and father who gives his family the best version of himself.

A lot of people will say that balance isn't possible. I don't necessarily think that's an exexcuse, I think sometimes people just haven't found their way to navigate it yet. To me, it comes back to perspective. It's how we choose to look at the tasks in front of us and how willing we are to tackle them.

What really stood out from that conversation was the importance of the little things. The 1% improvements. The things that seem insignificant.

You can be ticking boxes at 95, 96, 97, even 98% every week and feel like you're doing pretty fucking solid. But there's always a little bit left on the table. That last 2 or 3% doesn't sound like much until you zoom out.

Think about a plane changing direction by just one or two degrees. In the moment, it looks insignificant. Over a month, six months, a year, two years, that tiny adjustment ends up taking you somewhere completely different.

That's where my focus is right now.

I want to see what happens when I stop overlooking those last few percent. When I make sure that one or two degree shift is pointed in the right direction. Not because where I'm currently heading is bad, but because I'm curious about how much more is possible if I keep stacking those small wins on top of each other.

I'm not really interested in putting a timeframe on it either. I just want to keep moving forward and see what happens as the months and years add up.

When you look at the greats in any field, by no means am I comparing myself to them lol, but honestly the lesson is the same. Most of them weren't doing anything magical. They were simply willing to keep finding that little bit extra, over and over again, for a very long time.

And that's what interests me.

Not what an elite athlete can achieve, but what an average bloke can achieve. An average dad. An average husband. Someone working, raising a family, dealing with all the same responsibilities everyone else has.

What happens if we just keep digging a little deeper?

What happens if we keep asking ourselves, What else can I improve here? What else can I squeeze out of today? What else can I do that moves me one step closer?

Because the fucking truth is there's always something more.

If we want more from ourselves, we have to stop treating the small things as insignificant. Deep down, most of us already know where we want to go. We know the standard we want to live by. Sometimes we're just a little too willing to let ourselves off the hook because the next step is hard.

But more often than not, that's the very step that gets us where we want to be.

Hope all you killers are lighting shit up like the savages you all are

Couple of pics from Saturdays push session and a recent back shot.

Nothing but respect for the way you’re approaching this, brother.

You’re proving that being a dedicated family man and a savage in the gym aren’t mutually exclusive. they actually feed each other when the mindset is right.

Your back and shoulders are seriously thick and powerful bro

 

[LH5515]

Powered exclusively by @R&Dpharma
Coached by the fucking king @PopRox19

Just a quick recap from the last week and a bit of a touch base on where my head's at.

Training has been ticking along nicely. Jist showing up everyday.

More than anything though, I've been thinking a lot about perspective and how we choose to approach things. Not too long ago, there were a lot of things I'd look at as problems. These days, I try to see them differently. They're not problems that need to be avoided or eliminated; they're simply tasks. Just another job that needs doing. Another item on the list that's part of everyday life.

I was having a good chat with @PopRox19 over a coffee Sunday morning while doing my weekly check in. To be honest, we probably spend just as much time talking about life as we do training. There was a comment he made that really stuck with me.

The conversation started around wanting to make sure I'm ticking all the boxes each week. I know that doesn't happen overnight. For me, the first challenge was simply finding a way to fit everything in. Getting my training done, continuing to push my career forward, and still being a present husband and father who gives his family the best version of himself.

A lot of people will say that balance isn't possible. I don't necessarily think that's an exexcuse, I think sometimes people just haven't found their way to navigate it yet. To me, it comes back to perspective. It's how we choose to look at the tasks in front of us and how willing we are to tackle them.

What really stood out from that conversation was the importance of the little things. The 1% improvements. The things that seem insignificant.

You can be ticking boxes at 95, 96, 97, even 98% every week and feel like you're doing pretty fucking solid. But there's always a little bit left on the table. That last 2 or 3% doesn't sound like much until you zoom out.

Think about a plane changing direction by just one or two degrees. In the moment, it looks insignificant. Over a month, six months, a year, two years, that tiny adjustment ends up taking you somewhere completely different.

That's where my focus is right now.

I want to see what happens when I stop overlooking those last few percent. When I make sure that one or two degree shift is pointed in the right direction. Not because where I'm currently heading is bad, but because I'm curious about how much more is possible if I keep stacking those small wins on top of each other.

I'm not really interested in putting a timeframe on it either. I just want to keep moving forward and see what happens as the months and years add up.

When you look at the greats in any field, by no means am I comparing myself to them lol, but honestly the lesson is the same. Most of them weren't doing anything magical. They were simply willing to keep finding that little bit extra, over and over again, for a very long time.

And that's what interests me.

Not what an elite athlete can achieve, but what an average bloke can achieve. An average dad. An average husband. Someone working, raising a family, dealing with all the same responsibilities everyone else has.

What happens if we just keep digging a little deeper?

What happens if we keep asking ourselves, What else can I improve here? What else can I squeeze out of today? What else can I do that moves me one step closer?

Because the fucking truth is there's always something more.

If we want more from ourselves, we have to stop treating the small things as insignificant. Deep down, most of us already know where we want to go. We know the standard we want to live by. Sometimes we're just a little too willing to let ourselves off the hook because the next step is hard.

But more often than not, that's the very step that gets us where we want to be.

Hope all you killers are lighting shit up like the savages you all are

Couple of pics from Saturdays push session and a recent back shot.

Brother - it’s as if we are cut from the same cloth! Nothing has resonated with me so closely as the words in this log does…

I have been battling the exact same as of late. Work has ramped, travel has ramped (not home for the next 4 weeks), family commitments continue to grow and training has gone from a hobby to something that is almost more important than most things in life… and those 1%ers consume my brain and thoughts daily!

It’s seems as though 24 hours in a day is simply not enough. Something has to give & the obvious is fitness. But I’m not prepared to run at 95%… so I dig. Day in and day out.

However, it comes at a compromise. Work or family? Not that I am prepared to allow that, inherently it does.

The balance is so difficult. But we do the best we can. Show up. Get it done. Be the best role models for our children.

And simply try not to break

Looking dangerous brother. Looking forward to catching up later this arvo

 

[Allupfromhere]

Powered exclusively by @R&Dpharma
Coached by @PopRox19

Evening killers,

So we've reached the end of our cruise/health phase. Pulled bloods Sunday morning just to double check where everything was sitting, and I honestly couldn't be happier with the results. Coach was stoked too, and to be fair, I was a little surprised myself when they came back.
Not only has ldl improved further, but hdl has now come back into range as well. Even after four consecutive days of training, liver enzymes were still sitting comfortably within range. Very, very happy with that.

I think the Vital Cycle Support from @RGSX has played a massive role in these results, alongside the obvious things, staying active, keeping busy, making good lifestyle choices, and not eating like a little piggy.

Moving forward, programming is going to get a full restructure. Food will start getting pushed, but anabolic load will be pushed first. No immediate changes this weekend, but from next week onwards things will begin shifting towards where we need them to be.
Insulin sensitivity is sitting extremely well, fasting blood glucose is still hovering in the mid to late 4s, and oestrogen is probably a touch lower than where I'd normally like it. Nothing concerning though, and as we move into the next phase we'll make the adjustments needed to bring it back up slightly.

Cycle design won't be anything fancy. Will use a compound for oestrogen management and push anabolic load with test as required. We've built ourselves a really solid runway here, and if things continue to line up the way they have, we should be setting ourselves up for a long, healthy growth phase.

A quick recap from last week. I was lucky enough to train with @CypherOCE and brother @LH5515 . Always a good session when you get to throw some iron around with fellow Evo brothers. Funny enough, after a massive day at work, I couldn't wait to get there. Sometimes the best way to wash off a hard day is to go and work even harder under a barbell with good people around you.
Afterwards we rolled in for a healthy steak and a bit of a social catch up. Great night and great company.

The weekend was much the same. Trained all the way through and finally got the chance to meet another Evo brother, @Trenhead3cc , for the first time. This bloke is a bigg unit tall, thick and strong. Really appreciate him taking me down to his local gym and letting steer the ship through a quality push session. Absolute cracker of a bloke and I'm looking forward to running that one back again, thanks again legend

As for this week, nothing too exciting. Just moving through the sessions, moving through the work week, and ticking the boxes like always. We'll have a bigger update from Saturday onwards once the new adjustments are in place and hopefully we can start finding a bit more excitement in this log again.

Hope you're all well.

Much love.

Code Allupfromhere10 with your purchace from @R&Dpharma for a cheeky discount

 

[willipede]

Nice update my bro, good to have another read through your log again.

Did you sort out those feeling of going hypo after missing/late meal timing?

Sounds identical to what I was going through a while back

 

[LH5515]

Powered exclusively by @R&Dpharma
Coached by @PopRox19

Evening killers,

So we've reached the end of our cruise/health phase. Pulled bloods Sunday morning just to double check where everything was sitting, and I honestly couldn't be happier with the results. Coach was stoked too, and to be fair, I was a little surprised myself when they came back.
Not only has ldl improved further, but hdl has now come back into range as well. Even after four consecutive days of training, liver enzymes were still sitting comfortably within range. Very, very happy with that.

I think the Vital Cycle Support from @RGSX has played a massive role in these results, alongside the obvious things, staying active, keeping busy, making good lifestyle choices, and not eating like a little piggy.

Moving forward, programming is going to get a full restructure. Food will start getting pushed, but anabolic load will be pushed first. No immediate changes this weekend, but from next week onwards things will begin shifting towards where we need them to be.
Insulin sensitivity is sitting extremely well, fasting blood glucose is still hovering in the mid to late 4s, and oestrogen is probably a touch lower than where I'd normally like it. Nothing concerning though, and as we move into the next phase we'll make the adjustments needed to bring it back up slightly.

Cycle design won't be anything fancy. Will use a compound for oestrogen management and push anabolic load with test as required. We've built ourselves a really solid runway here, and if things continue to line up the way they have, we should be setting ourselves up for a long, healthy growth phase.

A quick recap from last week. I was lucky enough to train with @CypherOCE and brother @LH5515 . Always a good session when you get to throw some iron around with fellow Evo brothers. Funny enough, after a massive day at work, I couldn't wait to get there. Sometimes the best way to wash off a hard day is to go and work even harder under a barbell with good people around you.
Afterwards we rolled in for a healthy steak and a bit of a social catch up. Great night and great company.

The weekend was much the same. Trained all the way through and finally got the chance to meet another Evo brother, @Trenhead3cc , for the first time. This bloke is a bigg unit tall, thick and strong. Really appreciate him taking me down to his local gym and letting steer the ship through a quality push session. Absolute cracker of a bloke and I'm looking forward to running that one back again, thanks again legend

As for this week, nothing too exciting. Just moving through the sessions, moving through the work week, and ticking the boxes like always. We'll have a bigger update from Saturday onwards once the new adjustments are in place and hopefully we can start finding a bit more excitement in this log again.

Hope you're all well.

Much love.

Code Allupfromhere10 with your purchace from @R&Dpharma for a cheeky discount
View attachment 254370

Elite update brother

Bloods are on point. Time to lock in and get this push going

Super excited to see how far you take take this next phase !

Appreciate you taking time away from family to catch up with me last week. Always a pleasure to catch up with you my friend to throw some weight around but also hang out on a personal level.

Looking forward to our next session brother!

 

[Trenhead3cc]

The weekend was much the same. Trained all the way through and finally got the chance to meet another Evo brother, @Trenhead3cc , for the first time. This bloke is a bigg unit tall, thick and strong. Really appreciate him taking me down to his local gym and letting steer the ship through a quality push session. Absolute cracker of a bloke and I'm looking forward to running that one back again, thanks again legend

Thanks Bro! Never had such nice words said about me haha.
And back at ya bro. Pushed each other in that session, and loved letting you run the show. Was good to train an alternative way to what I have been at late! Happy to run another session soon at your gym

 

[Kopite67]

Powered exclusively by @R&Dpharma
Coached by @PopRox19

Evening killers,

So we've reached the end of our cruise/health phase. Pulled bloods Sunday morning just to double check where everything was sitting, and I honestly couldn't be happier with the results. Coach was stoked too, and to be fair, I was a little surprised myself when they came back.
Not only has ldl improved further, but hdl has now come back into range as well. Even after four consecutive days of training, liver enzymes were still sitting comfortably within range. Very, very happy with that.

I think the Vital Cycle Support from @RGSX has played a massive role in these results, alongside the obvious things, staying active, keeping busy, making good lifestyle choices, and not eating like a little piggy.

Moving forward, programming is going to get a full restructure. Food will start getting pushed, but anabolic load will be pushed first. No immediate changes this weekend, but from next week onwards things will begin shifting towards where we need them to be.
Insulin sensitivity is sitting extremely well, fasting blood glucose is still hovering in the mid to late 4s, and oestrogen is probably a touch lower than where I'd normally like it. Nothing concerning though, and as we move into the next phase we'll make the adjustments needed to bring it back up slightly.

Cycle design won't be anything fancy. Will use a compound for oestrogen management and push anabolic load with test as required. We've built ourselves a really solid runway here, and if things continue to line up the way they have, we should be setting ourselves up for a long, healthy growth phase.

A quick recap from last week. I was lucky enough to train with @CypherOCE and brother @LH5515 . Always a good session when you get to throw some iron around with fellow Evo brothers. Funny enough, after a massive day at work, I couldn't wait to get there. Sometimes the best way to wash off a hard day is to go and work even harder under a barbell with good people around you.
Afterwards we rolled in for a healthy steak and a bit of a social catch up. Great night and great company.

The weekend was much the same. Trained all the way through and finally got the chance to meet another Evo brother, @Trenhead3cc , for the first time. This bloke is a bigg unit tall, thick and strong. Really appreciate him taking me down to his local gym and letting steer the ship through a quality push session. Absolute cracker of a bloke and I'm looking forward to running that one back again, thanks again legend

As for this week, nothing too exciting. Just moving through the sessions, moving through the work week, and ticking the boxes like always. We'll have a bigger update from Saturday onwards once the new adjustments are in place and hopefully we can start finding a bit more excitement in this log again.

Hope you're all well.

Much love.

Code Allupfromhere10 with your purchace from @R&Dpharma for a cheeky discount
View attachment 254370

Exceptional health phase brother. Those bloods are textbook perfect. Look forward to seeing what the next phase brings to table

 

[Pigsy]

Smashing it brother

 

[RetaAbuser]

Powered exclusively by @R&Dpharma
Coached by @PopRox19

Evening killers,

So we've reached the end of our cruise/health phase. Pulled bloods Sunday morning just to double check where everything was sitting, and I honestly couldn't be happier with the results. Coach was stoked too, and to be fair, I was a little surprised myself when they came back.
Not only has ldl improved further, but hdl has now come back into range as well. Even after four consecutive days of training, liver enzymes were still sitting comfortably within range. Very, very happy with that.

I think the Vital Cycle Support from @RGSX has played a massive role in these results, alongside the obvious things, staying active, keeping busy, making good lifestyle choices, and not eating like a little piggy.

Moving forward, programming is going to get a full restructure. Food will start getting pushed, but anabolic load will be pushed first. No immediate changes this weekend, but from next week onwards things will begin shifting towards where we need them to be.
Insulin sensitivity is sitting extremely well, fasting blood glucose is still hovering in the mid to late 4s, and oestrogen is probably a touch lower than where I'd normally like it. Nothing concerning though, and as we move into the next phase we'll make the adjustments needed to bring it back up slightly.

Cycle design won't be anything fancy. Will use a compound for oestrogen management and push anabolic load with test as required. We've built ourselves a really solid runway here, and if things continue to line up the way they have, we should be setting ourselves up for a long, healthy growth phase.

A quick recap from last week. I was lucky enough to train with @CypherOCE and brother @LH5515 . Always a good session when you get to throw some iron around with fellow Evo brothers. Funny enough, after a massive day at work, I couldn't wait to get there. Sometimes the best way to wash off a hard day is to go and work even harder under a barbell with good people around you.
Afterwards we rolled in for a healthy steak and a bit of a social catch up. Great night and great company.

The weekend was much the same. Trained all the way through and finally got the chance to meet another Evo brother, @Trenhead3cc , for the first time. This bloke is a bigg unit tall, thick and strong. Really appreciate him taking me down to his local gym and letting steer the ship through a quality push session. Absolute cracker of a bloke and I'm looking forward to running that one back again, thanks again legend

As for this week, nothing too exciting. Just moving through the sessions, moving through the work week, and ticking the boxes like always. We'll have a bigger update from Saturday onwards once the new adjustments are in place and hopefully we can start finding a bit more excitement in this log again.

Hope you're all well.

Much love.

Code Allupfromhere10 with your purchace from @R&Dpharma for a cheeky discount
View attachment 254370

Can't complain about those bloods brother, can't wait to see the growth, I hope there's lots of primo involved

 

[CypherOCE]

Powered exclusively by @R&Dpharma
Coached by @PopRox19

Evening killers,

So we've reached the end of our cruise/health phase. Pulled bloods Sunday morning just to double check where everything was sitting, and I honestly couldn't be happier with the results. Coach was stoked too, and to be fair, I was a little surprised myself when they came back.
Not only has ldl improved further, but hdl has now come back into range as well. Even after four consecutive days of training, liver enzymes were still sitting comfortably within range. Very, very happy with that.

I think the Vital Cycle Support from @RGSX has played a massive role in these results, alongside the obvious things, staying active, keeping busy, making good lifestyle choices, and not eating like a little piggy.

Moving forward, programming is going to get a full restructure. Food will start getting pushed, but anabolic load will be pushed first. No immediate changes this weekend, but from next week onwards things will begin shifting towards where we need them to be.
Insulin sensitivity is sitting extremely well, fasting blood glucose is still hovering in the mid to late 4s, and oestrogen is probably a touch lower than where I'd normally like it. Nothing concerning though, and as we move into the next phase we'll make the adjustments needed to bring it back up slightly.

Cycle design won't be anything fancy. Will use a compound for oestrogen management and push anabolic load with test as required. We've built ourselves a really solid runway here, and if things continue to line up the way they have, we should be setting ourselves up for a long, healthy growth phase.

A quick recap from last week. I was lucky enough to train with @CypherOCE and brother @LH5515 . Always a good session when you get to throw some iron around with fellow Evo brothers. Funny enough, after a massive day at work, I couldn't wait to get there. Sometimes the best way to wash off a hard day is to go and work even harder under a barbell with good people around you.
Afterwards we rolled in for a healthy steak and a bit of a social catch up. Great night and great company.

The weekend was much the same. Trained all the way through and finally got the chance to meet another Evo brother, @Trenhead3cc , for the first time. This bloke is a bigg unit tall, thick and strong. Really appreciate him taking me down to his local gym and letting steer the ship through a quality push session. Absolute cracker of a bloke and I'm looking forward to running that one back again, thanks again legend

As for this week, nothing too exciting. Just moving through the sessions, moving through the work week, and ticking the boxes like always. We'll have a bigger update from Saturday onwards once the new adjustments are in place and hopefully we can start finding a bit more excitement in this log again.

Hope you're all well.

Much love.

Code Allupfromhere10 with your purchace from @R&Dpharma for a cheeky discount
View attachment 254370

Looking forward to our next time already was great to catch up with you and LH

 

[Barney]

Powered exclusively by @R&Dpharma
Coached by @PopRox19

Evening killers,

So we've reached the end of our cruise/health phase. Pulled bloods Sunday morning just to double check where everything was sitting, and I honestly couldn't be happier with the results. Coach was stoked too, and to be fair, I was a little surprised myself when they came back.
Not only has ldl improved further, but hdl has now come back into range as well. Even after four consecutive days of training, liver enzymes were still sitting comfortably within range. Very, very happy with that.

I think the Vital Cycle Support from @RGSX has played a massive role in these results, alongside the obvious things, staying active, keeping busy, making good lifestyle choices, and not eating like a little piggy.

Moving forward, programming is going to get a full restructure. Food will start getting pushed, but anabolic load will be pushed first. No immediate changes this weekend, but from next week onwards things will begin shifting towards where we need them to be.
Insulin sensitivity is sitting extremely well, fasting blood glucose is still hovering in the mid to late 4s, and oestrogen is probably a touch lower than where I'd normally like it. Nothing concerning though, and as we move into the next phase we'll make the adjustments needed to bring it back up slightly.

Cycle design won't be anything fancy. Will use a compound for oestrogen management and push anabolic load with test as required. We've built ourselves a really solid runway here, and if things continue to line up the way they have, we should be setting ourselves up for a long, healthy growth phase.

A quick recap from last week. I was lucky enough to train with @CypherOCE and brother @LH5515 . Always a good session when you get to throw some iron around with fellow Evo brothers. Funny enough, after a massive day at work, I couldn't wait to get there. Sometimes the best way to wash off a hard day is to go and work even harder under a barbell with good people around you.
Afterwards we rolled in for a healthy steak and a bit of a social catch up. Great night and great company.

The weekend was much the same. Trained all the way through and finally got the chance to meet another Evo brother, @Trenhead3cc , for the first time. This bloke is a bigg unit tall, thick and strong. Really appreciate him taking me down to his local gym and letting steer the ship through a quality push session. Absolute cracker of a bloke and I'm looking forward to running that one back again, thanks again legend

As for this week, nothing too exciting. Just moving through the sessions, moving through the work week, and ticking the boxes like always. We'll have a bigger update from Saturday onwards once the new adjustments are in place and hopefully we can start finding a bit more excitement in this log again.

Hope you're all well.

Much love.

Code Allupfromhere10 with your purchace from @R&Dpharma for a cheeky discount
View attachment 254370

Just came across your log and it’s impressive! Love seeing someone put so much effort and info out for everyone to see!

I don’t think you should be surprised by your bloods and how good they are, with the expertise of your coach and daily health supps you would expect them to come back good. Then if something is off you can address it. Big credit to your coach for his guidance around peds! Good for the peace of mind knowing that you ain’t doing anything reckless and the blood work reflects
Will be following along this log

 

[Allupfromhere]

Nice update my bro, good to have another read through your log again.

Did you sort out those feeling of going hypo after missing/late meal timing?

Sounds identical to what I was going through a while back

Churr churr bro

Yeah brother i did, was simply insulin sensitivity had reached a point where i was just ripping through carbs lol. Has levelled for me now with the increase in food and carbs though we are still trying to add simply as needed and not open the gates right up too early.

Would happily welcome more food though hahaha.

Elite update brother

Bloods are on point. Time to lock in and get this push going

Super excited to see how far you take take this next phase !

Appreciate you taking time away from family to catch up with me last week. Always a pleasure to catch up with you my friend to throw some weight around but also hang out on a personal level.

Looking forward to our next session brother!

me too brother! Love being reminded of how hard i should be sending it in the sessions.

Very happy with those bloods brother, couldnt ask for much more.

See you on the next round big dawg

Thanks Bro! Never had such nice words said about me haha.
And back at ya bro. Pushed each other in that session, and loved letting you run the show. Was good to train an alternative way to what I have been at late! Happy to run another session soon at your gym

never truer words spoken brother your a machine

always nice to swap things up every now and then bruz. Your gonna rip the rest of this year up even more now you setting in with the coach. Scary to think of the physique thats gonna be built

Exceptional health phase brother. Those bloods are textbook perfect. Look forward to seeing what the next phase brings to table

To be honest brother they even Suprised me how squeeky clean they were. Was a big relief the further improvement on ldl and hdl as those two were the ones i was really working on

Smashing it brother

Big brother Pigs! Thanks captain, always nice getting those words from your mate

Can't complain about those bloods brother, can't wait to see the growth, I hope there's lots of primo involved

3g gorilla club incoming 🫪

Looking forward to our next time already was great to catch up with you and LH

Fuck yeah king me too brother

Just came across your log and it’s impressive! Love seeing someone put so much effort and info out for everyone to see!

I don’t think you should be surprised by your bloods and how good they are, with the expertise of your coach and daily health supps you would expect them to come back good. Then if something is off you can address it. Big credit to your coach for his guidance around peds! Good for the peace of mind knowing that you ain’t doing anything reckless and the blood work reflects
Will be following along this log

Thanks for the kind words brother! Yeah we are always making sure to put in the work to keep the bloods where we need. Keeping that runway open is the key to this years growth