Veteran Log 16 week Summer Cut Cycle Log - closing 2025

[Dreamer]

Day 75 Saturday - Chest and Arm touch up

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

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
100kg ×11
110kg ×8
New machine at gym and the exercise calls for pin loaded. Had a couple of test drive sets and it was a little awkward but it was still ok and could feel it in my chest still. Might get this up around 120 next week if energy is up.

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11
11.25kg ×15
11.25kg ×10 #failed
This exercise rips, the connection and pump i have from these especially after the presses is fire

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14
15kg ×12
Accidently added another set here tonight, for some reason i thought i had 2 back offs.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×11
21kg ×13

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×15

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×12
These need to move up next week lol.


Another solid one locked in tonight!
New pin-loaded chest press at the gym which felt a bit awkward, but still got a decent connection and pushed some good weight. Should be nudging 120 next week if the energy is there.
Incline cable flies absolutely lit me up — the pump from these after presses is unreal. Side laterals were the usual grind; still stuck on 7.5s but once I can knock out the full 25 reps clean, I’ll bump it up.
Accidentally added an extra set on skullcrushers because I thought I had two back-offs lol but arms were humming by the time I got to pushdowns and curls. Finished with hammer curls that should definitely move up next week.
Showing up, sticking to tempo, and just grinding through the reps — that’s what’s carrying me forward right now. Day by day, set by set. Let’s keep building

Huge triceps man! I dont love the pin loaded chest press, but I do like the hammer strength style ones - food looks good too

 

[Allupfromhere]

Damn those pulldowns! That's my favorite tempo on em. Nothing better!

Thanks brother, tempo and intensity is king

 

[Allupfromhere]

clean training you're really strong and I love the form, EVO family love! @Allupfromhere

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46

Thank you brother

 

[Allupfromhere]

Les gooooo!
Humming along bro
Looking solid to

Thanks my brother means a heap

 

[Allupfromhere]

Huge triceps man! I dont love the pin loaded chest press, but I do like the hammer strength style ones - food looks good too

Thanks ledge! Yeah triceps or kind of taking over lol. Yeah this pin load is a little strange the movement plane semi inclines as it is pushed out. I wish the had of got where the arm mechanism is below the handles but oh well i still get good connection and stimulus.
Yeah im a huge fan of the hammer strength plate load i use it on a different day.
Thanks again brother

 

[LevButlerov]

Thank you brother

EVO family love your way

 

[Allupfromhere]

EVO family love your way

Always love for the Evo family brother

 

[Allupfromhere]

Pre workout meal before i send my quads to the underworld

Cream of rice
70g rice Flour
60g wpi
100 blueberries
30g honey

Boys i have finally nailed the consistency lol.
@coolguy77711 @Yuri
Wont mention how long this has taken haha.

 

[Coolguy]

Pre workout meal before i send my quads to the underworld

Cream of rice
70g rice Flour
60g wpi
100 blueberries
30g honey
View attachment 145882
Boys i have finally nailed the consistency lol.
@coolguy77711 @Yuri
Wont mention how long this has taken haha.

Fuck yes brother that looks amazing
Haha I'll guess 2 attempts

 

[Allupfromhere]

Fuck yes brother that looks amazing
Haha I'll guess 2 attempts

1 Box is 1 attempt yeah?

 

[Coolguy]

1 Box is 1 attempt yeah?

Yes indeed

 

[LevButlerov]

Always love for the Evo family brother

EVO love back at you

 

[LevButlerov]

Pre workout meal before i send my quads to the underworld

Cream of rice
70g rice Flour
60g wpi
100 blueberries
30g honey
View attachment 145882
Boys i have finally nailed the consistency lol.
@coolguy77711 @Yuri
Wont mention how long this has taken haha.

tasty and high protein beautiful @Allupfromhere

 

[HarleyGuy]

Day 75 Saturday - Chest and Arm touch up

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

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
100kg ×11
110kg ×8
New machine at gym and the exercise calls for pin loaded. Had a couple of test drive sets and it was a little awkward but it was still ok and could feel it in my chest still. Might get this up around 120 next week if energy is up.

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11
11.25kg ×15
11.25kg ×10 #failed
This exercise rips, the connection and pump i have from these especially after the presses is fire

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14
15kg ×12
Accidently added another set here tonight, for some reason i thought i had 2 back offs.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×11
21kg ×13

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×15

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×12
These need to move up next week lol.


Another solid one locked in tonight!
New pin-loaded chest press at the gym which felt a bit awkward, but still got a decent connection and pushed some good weight. Should be nudging 120 next week if the energy is there.
Incline cable flies absolutely lit me up — the pump from these after presses is unreal. Side laterals were the usual grind; still stuck on 7.5s but once I can knock out the full 25 reps clean, I’ll bump it up.
Accidentally added an extra set on skullcrushers because I thought I had two back-offs lol but arms were humming by the time I got to pushdowns and curls. Finished with hammer curls that should definitely move up next week.
Showing up, sticking to tempo, and just grinding through the reps — that’s what’s carrying me forward right now. Day by day, set by set. Let’s keep building

Well hot damn @Allupfromhere you might have the hottest horseshoe tricep on EVO!

 

[Allupfromhere]

Well hot damn @Allupfromhere you might have the hottest horseshoe tricep on EVO!

Your a weapon brother haha and thank you, i feel like my triceps are taking over my whole arm lol

 

[Allupfromhere]

Day 77 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14
Only getting a 30 seconds rest kills me here hahaha

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×11
110kg ×16

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
115kg ×9 +2.5kg
55kg ×16
55kg ×15 +3reps

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×15 +10kg
This tope set was probably the cleanest set i have ever done period. Slow control all the way to the bottomw but mot resting on the stops and not locking out at the top.
Low foot position and full tention on the quads the whole time.

Incline leg press
1×8-10, 1×10-12
260kg ×8
220kg ×11
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid session today and honestly had to grind for every rep on the chest work. The short rest periods and tempo absolutely had me working, and nothing came easy but that’s what made it good. Once I pushed through those first two movements, everything else flowed a lot better. Legs felt strong, hacks were clean, and the adjustments on leg press made a big difference. Overall, one of those sessions where I had to earn it early, but finished feeling proud of the work.

 

[LevButlerov]

Day 77 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14
Only getting a 30 seconds rest kills me here hahaha

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×11
110kg ×16

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
115kg ×9 +2.5kg
55kg ×16
55kg ×15 +3reps

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×15 +10kg
This tope set was probably the cleanest set i have ever done period. Slow control all the way to the bottomw but mot resting on the stops and not locking out at the top.
Low foot position and full tention on the quads the whole time.

Incline leg press
1×8-10, 1×10-12
260kg ×8
220kg ×11
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid session today and honestly had to grind for every rep on the chest work. The short rest periods and tempo absolutely had me working, and nothing came easy but that’s what made it good. Once I pushed through those first two movements, everything else flowed a lot better. Legs felt strong, hacks were clean, and the adjustments on leg press made a big difference. Overall, one of those sessions where I had to earn it early, but finished feeling proud of the work.

Good anterior day logged pump it @Allupfromhere
120kg hack with slow control is hot work!

I just listened to you on the podcast, thanks for the shout out. We did drop you back down I remember now it was a bloods situation.

 

[BeMe]

Day 75 Saturday - Chest and Arm touch up

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

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
100kg ×11
110kg ×8
New machine at gym and the exercise calls for pin loaded. Had a couple of test drive sets and it was a little awkward but it was still ok and could feel it in my chest still. Might get this up around 120 next week if energy is up.

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11
11.25kg ×15
11.25kg ×10 #failed
This exercise rips, the connection and pump i have from these especially after the presses is fire

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Im gonna be stuck on this weight for a while.
Im pausing a few times just to finish the 25 reps.
When i can get the straight all the way through is when ill bump it up.

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
20kg ×10
15kg ×14
15kg ×12
Accidently added another set here tonight, for some reason i thought i had 2 back offs.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-1-1-1
28kg ×11
21kg ×13

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
31.5kg ×12
21kg ×15

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
10kg x12
10kg ×12
These need to move up next week lol.


Another solid one locked in tonight!
New pin-loaded chest press at the gym which felt a bit awkward, but still got a decent connection and pushed some good weight. Should be nudging 120 next week if the energy is there.
Incline cable flies absolutely lit me up — the pump from these after presses is unreal. Side laterals were the usual grind; still stuck on 7.5s but once I can knock out the full 25 reps clean, I’ll bump it up.
Accidentally added an extra set on skullcrushers because I thought I had two back-offs lol but arms were humming by the time I got to pushdowns and curls. Finished with hammer curls that should definitely move up next week.
Showing up, sticking to tempo, and just grinding through the reps — that’s what’s carrying me forward right now. Day by day, set by set. Let’s keep building

Damn bro that tricep is way past horseshoe status...looking sick bro

 

[stevesmi]

Day 77 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14
Only getting a 30 seconds rest kills me here hahaha

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×11
110kg ×16

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
115kg ×9 +2.5kg
55kg ×16
55kg ×15 +3reps

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×15 +10kg
This tope set was probably the cleanest set i have ever done period. Slow control all the way to the bottomw but mot resting on the stops and not locking out at the top.
Low foot position and full tention on the quads the whole time.

Incline leg press
1×8-10, 1×10-12
260kg ×8
220kg ×11
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid session today and honestly had to grind for every rep on the chest work. The short rest periods and tempo absolutely had me working, and nothing came easy but that’s what made it good. Once I pushed through those first two movements, everything else flowed a lot better. Legs felt strong, hacks were clean, and the adjustments on leg press made a big difference. Overall, one of those sessions where I had to earn it early, but finished feeling proud of the work.

@Allupfromhere A heck of a job as usual. This was not an easy workout. Your legs got a beating.

 

[ROIDDERS]

Day 77 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14
Only getting a 30 seconds rest kills me here hahaha

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×11
110kg ×16

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
115kg ×9 +2.5kg
55kg ×16
55kg ×15 +3reps

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×15 +10kg
This tope set was probably the cleanest set i have ever done period. Slow control all the way to the bottomw but mot resting on the stops and not locking out at the top.
Low foot position and full tention on the quads the whole time.

Incline leg press
1×8-10, 1×10-12
260kg ×8
220kg ×11
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid session today and honestly had to grind for every rep on the chest work. The short rest periods and tempo absolutely had me working, and nothing came easy but that’s what made it good. Once I pushed through those first two movements, everything else flowed a lot better. Legs felt strong, hacks were clean, and the adjustments on leg press made a big difference. Overall, one of those sessions where I had to earn it early, but finished feeling proud of the work.

Nice job on the different leg training that you're doing. The leg extensions and the hack squat are definitely on point. I like the incline leg press as well. @Allupfromhere

 

[MarshMonsta]

Day 77 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14
Only getting a 30 seconds rest kills me here hahaha

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×11
110kg ×16

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
115kg ×9 +2.5kg
55kg ×16
55kg ×15 +3reps

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×15 +10kg
This tope set was probably the cleanest set i have ever done period. Slow control all the way to the bottomw but mot resting on the stops and not locking out at the top.
Low foot position and full tention on the quads the whole time.

Incline leg press
1×8-10, 1×10-12
260kg ×8
220kg ×11
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid session today and honestly had to grind for every rep on the chest work. The short rest periods and tempo absolutely had me working, and nothing came easy but that’s what made it good. Once I pushed through those first two movements, everything else flowed a lot better. Legs felt strong, hacks were clean, and the adjustments on leg press made a big difference. Overall, one of those sessions where I had to earn it early, but finished feeling proud of the work.

Strong as always all the way through that session bro and good hustle on those short breaks in-between sets,it really does make ya dig deep when pushing hard & fast with intensity.Great adjustment on the leg press,I use the same positioning to drive the heels and it really helps with big power

 

[Allupfromhere]

Good anterior day logged pump it @Allupfromhere
120kg hack with slow control is hot work!

I just listened to you on the podcast, thanks for the shout out. We did drop you back down I remember now it was a bloods situation.

Dont need to thank me brother, you played a massive part in my change for a better me so thank you
All good bro, it got there in the end haha.

 

[2Thick]

Day 77 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14
Only getting a 30 seconds rest kills me here hahaha

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×11
110kg ×16

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
115kg ×9 +2.5kg
55kg ×16
55kg ×15 +3reps

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×15 +10kg
This tope set was probably the cleanest set i have ever done period. Slow control all the way to the bottomw but mot resting on the stops and not locking out at the top.
Low foot position and full tention on the quads the whole time.

Incline leg press
1×8-10, 1×10-12
260kg ×8
220kg ×11
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid session today and honestly had to grind for every rep on the chest work. The short rest periods and tempo absolutely had me working, and nothing came easy but that’s what made it good. Once I pushed through those first two movements, everything else flowed a lot better. Legs felt strong, hacks were clean, and the adjustments on leg press made a big difference. Overall, one of those sessions where I had to earn it early, but finished feeling proud of the work.

Very nice job man. The hack squats are definitely fun. @Allupfromhere I'm seeing more and more people doing those.

 

[LevButlerov]

Dont need to thank me brother, you played a massive part in my change for a better me so thank you
All good bro, it got there in the end haha.

Big EVO family support and love your way my brother @Allupfromhere

 

[Wheels85]

Pre workout meal before i send my quads to the underworld

Cream of rice
70g rice Flour
60g wpi
100 blueberries
30g honey
View attachment 145882
Boys i have finally nailed the consistency lol.
@coolguy77711 @Yuri
Wont mention how long this has taken haha.

Very similar to my leg day meal Looking good, bro!

 

[SPOONMAN366]

Day 77 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14
Only getting a 30 seconds rest kills me here hahaha

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×11
110kg ×16

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
115kg ×9 +2.5kg
55kg ×16
55kg ×15 +3reps

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×15 +10kg
This tope set was probably the cleanest set i have ever done period. Slow control all the way to the bottomw but mot resting on the stops and not locking out at the top.
Low foot position and full tention on the quads the whole time.

Incline leg press
1×8-10, 1×10-12
260kg ×8
220kg ×11
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid session today and honestly had to grind for every rep on the chest work. The short rest periods and tempo absolutely had me working, and nothing came easy but that’s what made it good. Once I pushed through those first two movements, everything else flowed a lot better. Legs felt strong, hacks were clean, and the adjustments on leg press made a big difference. Overall, one of those sessions where I had to earn it early, but finished feeling proud of the work.

brother
Those quads would have copped a hiding on this one,especially with your control
Loving were ur at on this one
Let's hold that pace

 

[Mobster]

Day 77 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14
Only getting a 30 seconds rest kills me here hahaha

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×11
110kg ×16

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
115kg ×9 +2.5kg
55kg ×16
55kg ×15 +3reps

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×15 +10kg
This tope set was probably the cleanest set i have ever done period. Slow control all the way to the bottomw but mot resting on the stops and not locking out at the top.
Low foot position and full tention on the quads the whole time.

Incline leg press
1×8-10, 1×10-12
260kg ×8
220kg ×11
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid session today and honestly had to grind for every rep on the chest work. The short rest periods and tempo absolutely had me working, and nothing came easy but that’s what made it good. Once I pushed through those first two movements, everything else flowed a lot better. Legs felt strong, hacks were clean, and the adjustments on leg press made a big difference. Overall, one of those sessions where I had to earn it early, but finished feeling proud of the work.

Change it from session to session. We have a chart above the machine showing which hits what

 

[ceo]

Day 77 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14
Only getting a 30 seconds rest kills me here hahaha

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×11
110kg ×16

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
115kg ×9 +2.5kg
55kg ×16
55kg ×15 +3reps

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×15 +10kg
This tope set was probably the cleanest set i have ever done period. Slow control all the way to the bottomw but mot resting on the stops and not locking out at the top.
Low foot position and full tention on the quads the whole time.

Incline leg press
1×8-10, 1×10-12
260kg ×8
220kg ×11
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid session today and honestly had to grind for every rep on the chest work. The short rest periods and tempo absolutely had me working, and nothing came easy but that’s what made it good. Once I pushed through those first two movements, everything else flowed a lot better. Legs felt strong, hacks were clean, and the adjustments on leg press made a big difference. Overall, one of those sessions where I had to earn it early, but finished feeling proud of the work.

@Allupfromhere bros leg extensions are no joke. hitting them for tempo and hitting them hard. i like it a lot

 

[Allupfromhere]

Damn bro that tricep is way past horseshoe status...looking sick bro

Hahaha big triceps makes the arm look big, lucky my grow easier then my other area's,
Thanks my Canadian/aussie in disguise brother

 

[Ulter]

Day 77 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14
Only getting a 30 seconds rest kills me here hahaha

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×11
110kg ×16

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
115kg ×9 +2.5kg
55kg ×16
55kg ×15 +3reps

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×15 +10kg
This tope set was probably the cleanest set i have ever done period. Slow control all the way to the bottomw but mot resting on the stops and not locking out at the top.
Low foot position and full tention on the quads the whole time.

Incline leg press
1×8-10, 1×10-12
260kg ×8
220kg ×11
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid session today and honestly had to grind for every rep on the chest work. The short rest periods and tempo absolutely had me working, and nothing came easy but that’s what made it good. Once I pushed through those first two movements, everything else flowed a lot better. Legs felt strong, hacks were clean, and the adjustments on leg press made a big difference. Overall, one of those sessions where I had to earn it early, but finished feeling proud of the work.

nice on the leg training. hitting those legs and hack squats back to back like that. that is an alpha workout @Allupfromhere

 

[Allupfromhere]

@Allupfromhere A heck of a job as usual. This was not an easy workout. Your legs got a beating.

@stevesmi its the only way the end up growing lol i have to try and murder them every session and have split legs into 2 days quad then hams/glutes just so i can hit them even harder. I envy people with awesome leg genetics

 

[Allupfromhere]

Nice job on the different leg training that you're doing. The leg extensions and the hack squat are definitely on point. I like the incline leg press as well. @Allupfromhere

Thanks brother yeah hitting those exercises back to back definitely hits different

 

[Allupfromhere]

Strong as always all the way through that session bro and good hustle on those short breaks in-between sets,it really does make ya dig deep when pushing hard & fast with intensity.Great adjustment on the leg press,I use the same positioning to drive the heels and it really helps with big power

Cheers big Marsh! Yeah i need to proper hurt them so they hopefully grow and the short breaks help
Yeah leg press on both quad day and ham day just with different foot position. Funny how position and drive can have such an impact.

 

[Allupfromhere]

Very similar to my leg day meal Looking good, bro!

Hahaha not gonna lie brother it took me a few goes to get it right

 

[Allupfromhere]

Yessir much love my bro

 

[Allupfromhere]

brother
Those quads would have copped a hiding on this one,especially with your control
Loving were ur at on this one
Let's hold that pace

Yessir much love my bro

 

[Allupfromhere]

Change it from session to session. We have a chart above the machine showing which hits what

For sure brother thats exactly what my coach has me do, so legg press on both quad and then hamstring/glute day just with different foot position and drive either from the ball of foot or the heels for ham day

 

[Allupfromhere]

@Allupfromhere bros leg extensions are no joke. hitting them for tempo and hitting them hard. i like it a lot

Thanks big bro
Tempo and intensity is king now

 

[Allupfromhere]

nice on the leg training. hitting those legs and hack squats back to back like that. that is an alpha workout @Allupfromhere

Thanks big @Ulter
No beta workouts here brother

 

[stevesmi]

@stevesmi its the only way the end up growing lol i have to try and murder them every session and have split legs into 2 days quad then hams/glutes just so i can hit them even harder. I envy people with awesome leg genetics

hey that is why we use the sauce!

 

[HarleyGuy]

Day 77 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14
Only getting a 30 seconds rest kills me here hahaha

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×11
110kg ×16

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
115kg ×9 +2.5kg
55kg ×16
55kg ×15 +3reps

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×15 +10kg
This tope set was probably the cleanest set i have ever done period. Slow control all the way to the bottomw but mot resting on the stops and not locking out at the top.
Low foot position and full tention on the quads the whole time.

Incline leg press
1×8-10, 1×10-12
260kg ×8
220kg ×11
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid session today and honestly had to grind for every rep on the chest work. The short rest periods and tempo absolutely had me working, and nothing came easy but that’s what made it good. Once I pushed through those first two movements, everything else flowed a lot better. Legs felt strong, hacks were clean, and the adjustments on leg press made a big difference. Overall, one of those sessions where I had to earn it early, but finished feeling proud of the work.

Bro you're one sick puppy I love it! I listened to your podcast today and you not all talk this workout proves it, you're a beast!

not locking out at the top.

This is awesome! I see so many dudes at the gym locking out and panting waiting for the next rep. This is the way to do it and hacks is when you can!

 

[BeMe]

Bro just had to drop in and say I'm fukn loving you on the podcast!!! When I saw the EP pop up this morning I was like FUCK YA FINALLY!! Been waiting on this for a minute bro and you didn't disappoint. I'm got about 40 mins in driving back and forth to my dental surgeon this morning.

Your accent is the one we all recognize here. Must be where all the famous people come from over there. I was like now that's an Aussie LOL. You really know your stuff bro. Seriously well thought out and great conversationalist. I'm just listening and thinking this is one of the boys just with an Aussie accent haha.

Damn your voice is deep bro. You always had that voice or did some ciggies and androgens help get it way down there. Giving @Mobster a run for his money LOL

 

[MarshMonsta]

Cheers big Marsh! Yeah i need to proper hurt them so they hopefully grow and the short breaks help
Yeah leg press on both quad day and ham day just with different foot position. Funny how position and drive can have such an impact.

Hell yeah get a few good heavy leg shaking sets out and those quads will blow up like a beach ball

 

[Freki]

Bro just had to drop in and say I'm fukn loving you on the podcast!!! When I saw the EP pop up this morning I was like FUCK YA FINALLY!! Been waiting on this for a minute bro and you didn't disappoint. I'm got about 40 mins in driving back and forth to my dental surgeon this morning.

Your accent is the one we all recognize here. Must be where all the famous people come from over there. I was like now that's an Aussie LOL. You really know your stuff bro. Seriously well thought out and great conversationalist. I'm just listening and thinking this is one of the boys just with an Aussie accent haha.

Damn your voice is deep bro. You always had that voice or did some ciggies and androgens help get it way down there. Giving @Mobster a run for his money LOL

Rigger my ass, recognised the voice straight away, , pretty sure this bloke tried to sell me a vacuum cleaner a while back

 

[BeMe]

Rigger my ass, recognised the voice straight away, , pretty sure this bloke tried to sell me a vacuum cleaner a while back

I thought he was the bad guy in squid game Aus lol

 

[ballin2504]

Day 77 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×8
80kg ×14
Only getting a 30 seconds rest kills me here hahaha

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×8
27.5kg ×14

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×11
110kg ×16

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
115kg ×9 +2.5kg
55kg ×16
55kg ×15 +3reps

Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
120kg ×10
80kg ×15 +10kg
This tope set was probably the cleanest set i have ever done period. Slow control all the way to the bottomw but mot resting on the stops and not locking out at the top.
Low foot position and full tention on the quads the whole time.

Incline leg press
1×8-10, 1×10-12
260kg ×8
220kg ×11
Dropped back the weight he a touch as we tidy up foot position and drive. Feet a little lower and closer, toes flare out a touch and knees move over the feet at the bottom in the hole. Intentionally driving up through the ball of the foot here now and cant feel a lot more.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid session today and honestly had to grind for every rep on the chest work. The short rest periods and tempo absolutely had me working, and nothing came easy but that’s what made it good. Once I pushed through those first two movements, everything else flowed a lot better. Legs felt strong, hacks were clean, and the adjustments on leg press made a big difference. Overall, one of those sessions where I had to earn it early, but finished feeling proud of the work.

@allupfromherr man those short rests inbetween will really get the blood pumped in. Tires you out quickly for sure

 

[Allupfromhere]

Rigger my ass, recognised the voice straight away, , pretty sure this bloke tried to sell me a vacuum cleaner a while back

It was the vacuum cleaner you traded in too

 

[Allupfromhere]

Bro you're one sick puppy I love it! I listened to your podcast today and you not all talk this workout proves it, you're a beast!


This is awesome! I see so many dudes at the gym locking out and panting waiting for the next rep. This is the way to do it and hacks is when you can!

Hahaha thanks brother and thanks for giving it a listen. It wasnt much but thats my story

 

[Allupfromhere]

Bro just had to drop in and say I'm fukn loving you on the podcast!!! When I saw the EP pop up this morning I was like FUCK YA FINALLY!! Been waiting on this for a minute bro and you didn't disappoint. I'm got about 40 mins in driving back and forth to my dental surgeon this morning.

Your accent is the one we all recognize here. Must be where all the famous people come from over there. I was like now that's an Aussie LOL. You really know your stuff bro. Seriously well thought out and great conversationalist. I'm just listening and thinking this is one of the boys just with an Aussie accent haha.

Damn your voice is deep bro. You always had that voice or did some ciggies and androgens help get it way down there. Giving @Mobster a run for his money LOL

Hahahahaha thanks brother i dont know much really bro im just honest and its how it comes out i guess lol.

Its funny it kind of feel like you jist one of the boys bro your personality is very aussie
We would do damage if we lived close by lol.

Yeah i dont feel my voice is that deep but everyone always says it is
Definitely a heap of cigz back in the wouldn't of helped haha 16 years was throwing those bad boys back and loved it

Yeah i remember in the pre show @Mobster
Mentioned to me to relax and just talk normally like im talking to mates as most people get nervous lol. I was like im all good brother ill talk under water hahahaha.
I think i even shocked the big man by the end of it

 

[SPOONMAN366]

@Allupfromhere can't wait to give it a listen
Il be saving it for when home and the next long drive to city

 

[Allupfromhere]

@Allupfromhere can't wait to give it a listen
Il be saving it for when home and the next long drive to city

Thanks brother little suprise in there for ya too

 

[HarleyGuy]

Hahaha thanks brother and thanks for giving it a listen. It wasnt much but thats my story

It wasn't much my arse! LOL

Your story is different but your feelings were all the same as ours that got our asses in the gym and feelings are what matters. You put the fork and Doritos down despite your challenges and had the same struggle as all of us and it got it fuckin' done brother! I applaud you.

 

[CypherOCE]

Pre workout meal before i send my quads to the underworld

Cream of rice
70g rice Flour
60g wpi
100 blueberries
30g honey
View attachment 145882
Boys i have finally nailed the consistency lol.
@coolguy77711 @Yuri
Wont mention how long this has taken haha.

Teach us your ways

 

[Ulter]

Thanks big @Ulter
No beta workouts here brother

that is what i like to see

 

[ceo]

Thanks big bro
Tempo and intensity is king now

bros gotta bring the heat to the iron!

 

[ROIDDERS]

Thanks brother yeah hitting those exercises back to back definitely hits different

you know how to rack that iron!

 

[BeMe]

Hahahahaha thanks brother i dont know much really bro im just honest and its how it comes out i guess lol.

Its funny it kind of feel like you jist one of the boys bro your personality is very aussie
We would do damage if we lived close by lol.

Yeah i dont feel my voice is that deep but everyone always says it is
Definitely a heap of cigz back in the wouldn't of helped haha 16 years was throwing those bad boys back and loved it

Yeah i remember in the pre show @Mobster
Mentioned to me to relax and just talk normally like im talking to mates as most people get nervous lol. I was like im all good brother ill talk under water hahahaha.
I think i even shocked the big man by the end of it

I finished the entire episode now and it was a great one. For sure one of my all time faves.

Yea bro if you were up her in Canada we'd be boys for sure. You're a real one. My kinda dude. No homo lol

I was surprised to hear you haven't been running gear for a long time. Your knowledge is deep for a relatively new guy. Shows real intelligence and commitment.

Damn I smoked starting at 15 and quit at 35 and nothn. I smoked everything that can be smoked too. Maybe I woulda sounded like a woman if I didn't haha.

 

[Allupfromhere]

It wasn't much my arse! LOL

Your story is different but your feelings were all the same as ours that got our asses in the gym and feelings are what matters. You put the fork and Doritos down despite your challenges and had the same struggle as all of us and it got it fuckin' done brother! I applaud you.

Ahh brother we can only have a crack at the end of the day thank legend

 

[Allupfromhere]

Teach us your ways

I do it on the stove in a pot bro weigh your rice flour, ad 3x that weight it water wisk that shit up and then put the heat on. Just keep whisking and have some extra water on standby to add to get you what consistency you like and add whey at the end.. she moves quick so keep on that whisk haha

 

[Allupfromhere]

I finished the entire episode now and it was a great one. For sure one of my all time faves.

Yea bro if you were up her in Canada we'd be boys for sure. You're a real one. My kinda dude. No homo lol

I was surprised to hear you haven't been running gear for a long time. Your knowledge is deep for a relatively new guy. Shows real intelligence and commitment.

Damn I smoked starting at 15 and quit at 35 and nothn. I smoked everything that can be smoked too. Maybe I woulda sounded like a woman if I didn't haha.

Hahahaha yeah im just a slut for education and knowledge and im a quick learner too.

Yeah i was about the same bro 15-16. Give it up in my early 30s..
By the time i was 22 i was the same smoked things before i actually new i could smpke them

Never know bro one day ill head to Canada and we may cross paths

 

[BeMe]

Hahahaha yeah im just a slut for education and knowledge and im a quick learner too.

Yeah i was about the same bro 15-16. Give it up in my early 30s..
By the time i was 22 i was the same smoked things before i actually new i could smpke them

Never know bro one day ill head to Canada and we may cross paths

Haha same here. We used to sprinkle k or coke on our joints and had no idea that shit doesn't even work LOL. Idiots

Bro dead serious, you ever come to Toronto you and the fam are welcome to crash here at my place anytime. I got spare bedrooms.

At the very least I'll take you guys out to some nice restaurants and we can train in my home gym together.

 

[Allupfromhere]

Haha same here. We used to sprinkle k or coke on our joints and had no idea that shit doesn't even work LOL. Idiots

Bro dead serious, you ever come to Toronto you and the fam are welcome to crash here at my place anytime. I got spare bedrooms.

At the very least I'll take you guys out to some nice restaurants and we can train in my home gym together.

Thanks brother!!! Ill be sure to hit you up.. without the ket or cola hahahaha

 

[Allupfromhere]

Well guys thought id touch base here as the last 3 days have been shit as. Work has been big, emergency shutdown at the mill had a 12 hour shift and the following day, thurs, worked 21hrs straight. Food took a little hit as we didnt get a chance to eat and brain was cooked.
Missed my workout lol, and spent the whole of my friday trying to rest and recharge.

We dont always get it right as dissapointing as it is, just need to lock it back down as soon as we can.

Chest and arms top up to follow later

 

[Freki]

Well guys thought id touch base here as the last 3 days have been shit as. Work has been big, emergency shutdown at the mill had a 12 hour shift and the following day, thurs, worked 21hrs straight. Food took a little hit as we didnt get a chance to eat and brain was cooked.
Missed my workout lol, and spent the whole of my friday trying to rest and recharge.

We dont always get it right as dissapointing as it is, just need to lock it back down as soon as we can.

Chest and arms top up to follow later

Brutal,
Chest and Arms going to cop it today

 

[CypherOCE]

Well guys thought id touch base here as the last 3 days have been shit as. Work has been big, emergency shutdown at the mill had a 12 hour shift and the following day, thurs, worked 21hrs straight. Food took a little hit as we didnt get a chance to eat and brain was cooked.
Missed my workout lol, and spent the whole of my friday trying to rest and recharge.

We dont always get it right as dissapointing as it is, just need to lock it back down as soon as we can.

Chest and arms top up to follow later

You’ll get back on the horse bro

Don’t stress shit happens from time to time

 

[Allupfromhere]

You’ll get back on the horse bro

Don’t stress shit happens from time to time

Thats it bro give it a good nudge tonight

 

[Allupfromhere]

Brutal,
Chest and Arms going to cop it today

Scared for them already lol

 

[LevButlerov]

Well guys thought id touch base here as the last 3 days have been shit as. Work has been big, emergency shutdown at the mill had a 12 hour shift and the following day, thurs, worked 21hrs straight. Food took a little hit as we didnt get a chance to eat and brain was cooked.
Missed my workout lol, and spent the whole of my friday trying to rest and recharge.

We dont always get it right as dissapointing as it is, just need to lock it back down as soon as we can.

Chest and arms top up to follow later

sorry to hear about work overload. @Allupfromhere
consider this your deload some days you let your body rest from training a bit

 

[SPOONMAN366]

Well guys thought id touch base here as the last 3 days have been shit as. Work has been big, emergency shutdown at the mill had a 12 hour shift and the following day, thurs, worked 21hrs straight. Food took a little hit as we didnt get a chance to eat and brain was cooked.
Missed my workout lol, and spent the whole of my friday trying to rest and recharge.

We dont always get it right as dissapointing as it is, just need to lock it back down as soon as we can.

Chest and arms top up to follow later

Bro,the workouts can wait
I was talking to our boys about your situation last night.
They have seen stuff like that in the industry
'Hit squad' they called you
Fukn gangster,I want in
Chase that bag g,big bux
Rest recharge
Come back n get some

 

[Allupfromhere]

sorry to hear about work overload. @Allupfromhere
consider this your deload some days you let your body rest from training a bit

Thanks my brother its all good its just life sonetimes. I did read your message earlier and it funny enough did help take some pressure off that i had on myself so thanks legend

 

[Allupfromhere]

Bro,the workouts can wait
I was talking to our boys about your situation last night.
They have seen stuff like that in the industry
'Hit squad' they called you
Fukn gangster,I want in
Chase that bag g,big bux
Rest recharge
Come back n get some

Hit squad sounds gangster AF haha
Fuck bro you know what its like when its on its on untill the jobs done.
Recharge was nice though haha
Cheers my brother

 

[Allupfromhere]

Day 82 Saturday - Chest and Arm touch up

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

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×8 +15kg
115kg ×7
This got bumped up proper. Was first time last week using this machine so was just getting a feel for the weight. Should have a couple of weeks on it still but only 3 plates off maxing out the machine.

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11
11.25kg ×15
11.25kg ×10 #failed
This exercise rips, the connection and pump i have from these especially after the presses is fire

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Nothing to say here, still on the same weight, still as disgusting as when i first started

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10 +2.5kg on all sets
17.5kg ×14
Next size up tonight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
28kg ×11
21kg ×13
Still execution these with perfect form. Controlled pause at full extension.

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
35kg ×12 +3.5kg
28kg ×15 +4kg
Not making leaps and bounds but increases none the less

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12 +5kg on both sets
15kg ×11

Solid session today, nothing crazy, just clean work and steady progression. The chest movements were the standouts, the pin-loaded chest press felt way better than last week now that I’ve got a proper feel for the machine and I’m already getting close to maxing it out.

The incline cable flyes hit exactly how they’re meant to. The connection and pump from those were unreal again, easily the best part of the session.

Arms were consistent as always small strength bumps, good tempo, and everything under control. Nothing dramatic, just solid execution and doing what needs to be done.

Overall, it was one of those sessions, showing up, putting in quality work, and stacking another day on the board. Steady progress, good form, and the plan doing exactly what it should.

Didnt get in there and murder it like i wanted to but still walked out proud.

 

[JimmyO187]

As promised some videos of my top sets from yesterdays session. Will be trying to throw up heaps more training videos too.
Will help keep me pushing as hard as i can know the whole evo crew is watching hahaha. Much love to everyone


vids

Good job on posting up some videos, love it!!!
What kind of belt you wearing???

 

[Allupfromhere]

Good job on posting up some videos, love it!!!
What kind of belt you wearing???

Turtle strength velcro one brother, i had a leather and buckle one but it dug into my rib cage too much on leg presses and was distracting.

Thanks big rig

 

[JimmyO187]

Turtle strength velcro one brother, i had a leather and buckle one but it dug into my rib cage too much on leg presses and was distracting.

Thanks big rig

Yeah I prefer Velcro these days but haven’t had a belt in a minute…will measure up and grab one

 

[SPOONMAN366]

Day 82 Saturday - Chest and Arm touch up

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

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×8 +15kg
115kg ×7
This got bumped up proper. Was first time last week using this machine so was just getting a feel for the weight. Should have a couple of weeks on it still but only 3 plates off maxing out the machine.

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11
11.25kg ×15
11.25kg ×10 #failed
This exercise rips, the connection and pump i have from these especially after the presses is fire

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Nothing to say here, still on the same weight, still as disgusting as when i first started

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10 +2.5kg on all sets
17.5kg ×14
Next size up tonight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
28kg ×11
21kg ×13
Still execution these with perfect form. Controlled pause at full extension.

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
35kg ×12 +3.5kg
28kg ×15 +4kg
Not making leaps and bounds but increases none the less

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12 +5kg on both sets
15kg ×11

Solid session today, nothing crazy, just clean work and steady progression. The chest movements were the standouts, the pin-loaded chest press felt way better than last week now that I’ve got a proper feel for the machine and I’m already getting close to maxing it out.

The incline cable flyes hit exactly how they’re meant to. The connection and pump from those were unreal again, easily the best part of the session.

Arms were consistent as always small strength bumps, good tempo, and everything under control. Nothing dramatic, just solid execution and doing what needs to be done.

Overall, it was one of those sessions, showing up, putting in quality work, and stacking another day on the board. Steady progress, good form, and the plan doing exactly what it should.

Didnt get in there and murder it like i wanted to but still walked out proud.
View attachment 148097

Brother!
the progress you have made since jumping on board with your coach and execution of the reps in all your workouts is outstanding.
Your physique looks insane and its all due to the hard work you put in day in day out back to back,all while working shift life
Warrior mentality rare breed
Im also breaking out the singlet when home after hiding in the Oversize tee for the last 2 weeks
Time to showcase the hard work and bring it home for Christmas.
Hope you catch up on some serious rest and food bro,I know how much a shift can wreck you up here let alone that 'hit squad's effort you pulled the other night
Keep crushing it bro
You inspire me to do the same

 

[LevButlerov]

Thanks my brother its all good its just life sonetimes. I did read your message earlier and it funny enough did help take some pressure off that i had on myself so thanks legend

you're a true legend yourself pushing hard always EVO family support your way @Allupfromhere

 

[BeMe]

Turtle strength velcro one brother, i had a leather and buckle one but it dug into my rib cage too much on leg presses and was distracting.

Thanks big rig

How old was the leather belt? They usually suck in the beginning but once you break em in they're amazing. Kinda like a leather baseball glove that way.....ah wait...ummm I dunno what sport uses leather gloves in Aus...cricket glove?? Lol

 

[G-Merc 80]

Day 82 Saturday - Chest and Arm touch up

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

Training

Pin loaded chest press
2×8-10
Tempo 3-1-2-1
115kg ×8 +15kg
115kg ×7
This got bumped up proper. Was first time last week using this machine so was just getting a feel for the weight. Should have a couple of weeks on it still but only 3 plates off maxing out the machine.

Incline cable chest fly
1×10-12, 2×12-15
Tempo 3-1-1-1
(Weight each stack)
16.5kg ×11
11.25kg ×15
11.25kg ×10 #failed
This exercise rips, the connection and pump i have from these especially after the presses is fire

Dumbbell side lateral raises
3×25
Tempo 3-1-1-1 | Rest 1 minute
7.5kg ×25
7.5kg ×25
7.5kg ×25
Nothing to say here, still on the same weight, still as disgusting as when i first started

Dumbbell Skullcrusher
1×10-12, 1×12-15
Tempo 3-1-1-1
22.5kg ×10 +2.5kg on all sets
17.5kg ×14
Next size up tonight.

Dual rope tricep pushdown
1×10-12, 1×12-15
Tempo 3-2-1-1
28kg ×11
21kg ×13
Still execution these with perfect form. Controlled pause at full extension.

D handle bicep cable curl
1×12-15, 1×15-20
Tempo 3-1-1-1
35kg ×12 +3.5kg
28kg ×15 +4kg
Not making leaps and bounds but increases none the less

Dumbbell Hammer Curls
2×10-12
Tempo 3-1-1-2
15kg x12 +5kg on both sets
15kg ×11

Solid session today, nothing crazy, just clean work and steady progression. The chest movements were the standouts, the pin-loaded chest press felt way better than last week now that I’ve got a proper feel for the machine and I’m already getting close to maxing it out.

The incline cable flyes hit exactly how they’re meant to. The connection and pump from those were unreal again, easily the best part of the session.

Arms were consistent as always small strength bumps, good tempo, and everything under control. Nothing dramatic, just solid execution and doing what needs to be done.

Overall, it was one of those sessions, showing up, putting in quality work, and stacking another day on the board. Steady progress, good form, and the plan doing exactly what it should.

Didnt get in there and murder it like i wanted to but still walked out proud.
View attachment 148097

Looking fire brother

 

[Allupfromhere]

Yeah I prefer Velcro these days but haven’t had a belt in a minute…will measure up and grab one

Yeah i love this one bro for sure

 

[Allupfromhere]

Brother!
the progress you have made since jumping on board with your coach and execution of the reps in all your workouts is outstanding.
Your physique looks insane and its all due to the hard work you put in day in day out back to back,all while working shift life
Warrior mentality rare breed
Im also breaking out the singlet when home after hiding in the Oversize tee for the last 2 weeks
Time to showcase the hard work and bring it home for Christmas.
Hope you catch up on some serious rest and food bro,I know how much a shift can wreck you up here let alone that 'hit squad's effort you pulled the other night
Keep crushing it bro
You inspire me to do the same

Thanks brother for real. Your always one of the main boys that i pull inspiration from ya weapon i even mentioned it in my log. Its funny i look at myself and alomost feel i haven't changed i see the difference in photos but just want soo much more
I had to break out the tank just to see some muscle separation to give myself a boost to keep going hard.
Leaning on my coach almosy daily at the moment to tell me what i need to hear not what i want to. Just so i keep in mind that no one else can do this for me. I chose it and i need to get it done or what was it all for haha. Fuck i feel like i have been trying to cut for a lifetime.
If i had my time over i would have solely focused on fat loss until i was stripped nack then looked at putting on size.
Trying to recomp this last 12 months is starting to take it toll but no point whinging is there?
just more work to be done so might as well get on to it and just keep peddling until we get there.
We are bouncing off eachother more then we both may realise brother so lets keeo this ship powering foward so we both get to where we need to be
BIG MF BUXX

 

[Allupfromhere]

Looking fire brother

Really appreciate this brother, funny how sometimes we need to here it to keep the fire burning.

 

[Allupfromhere]

you're a true legend yourself pushing hard always EVO family support your way @Allupfromhere

Evo fam has supported me from day 1..
I hope i can return the favour

 

[Allupfromhere]

How old was the leather belt? They usually suck in the beginning but once you break em in they're amazing. Kinda like a leather baseball glove that way.....ah wait...ummm I dunno what sport uses leather gloves in Aus...cricket glove?? Lol

Had it for 8 months i reckon bro was a good belt but very thick and just was distracting when it cut in. Especially as i got Leaner haha.
Nah cricket is bare hands brother
We do have baseball and softball to though, just not as popular as it is it the states.

 

[LevButlerov]

Evo fam has supported me from day 1..
I hope i can return the favour

EVO family loves you

 

[G-Merc 80]

Really appreciate this brother, funny how sometimes we need to here it to keep the fire burning.

Honestly Bro, you look amazing and are killing it everytime I read your posts, cannot wait to see what the next 12-months worth of work looks like for you.

 

[Tricks666]

What's going on here haha went to listen to a podcast when going for a drive and seen this come up. Awesome brother. Good to put a voice to the character. Was a good listen

 

[Allupfromhere]

What's going on here haha went to listen to a podcast when going for a drive and seen this come up. Awesome brother. Good to put a voice to the character. Was a good listen

Thanks brother hope it wasnt too boring legend lol im not that exciting, just your average aussie punter
Let me ask you somthing though, do i have a deep voice? Lol

@BeMe

 

[Allupfromhere]

Honestly Bro, you look amazing and are killing it everytime I read your posts, cannot wait to see what the next 12-months worth of work looks like for you.

Bro thanks soo much for the kind words for real
Big plans for next year, hopefully i can deliver. Gotta get through this yesr first hahahaha

 

[SPOONMAN366]

Quiet night in the crib room tonight


Loved listening to your podcast brother
And hearing your story
While I was listening i went through your profile photos properly
To much green not enough meat
Nah actually
Dude!
You've come so far in such a short time
Absolutely INSANE

'We all cut from the same cloth'
Congratulations on getting sober for your family
Fukn pisser listening to the Americans try and imagine what Australia is like
Gimme strength lol
Epic hearing you talk about your cycle
Your boosting along
8 weeks out baby!
Keep digging
U got this shit my bro
Big fukn bux
Thanks for the shoutout my man
Your words on my log get me through some tough times up here when im digging deep
Doing the Riggers & Australian scene proud.

 

[G-Merc 80]

Thanks brother hope it wasnt too boring legend lol im not that exciting, just your average aussie punter
Let me ask you somthing though, do i have a deep voice? Lol

@BeMe

Lol, you are under selling yourself bro, it was a bloody good podcast and I really enjoyed it.

 

[Rogue888]

As promised some videos of my top sets from yesterdays session. Will be trying to throw up heaps more training videos too.
Will help keep me pushing as hard as i can know the whole evo crew is watching hahaha. Much love to everyone


vids

fk yeah brother, mint training. Looking solid!!!

 

[Allupfromhere]

Quiet night in the crib room tonight


Loved listening to your podcast brother
And hearing your story
While I was listening i went through your profile photos properly
To much green not enough meat
Nah actually
Dude!
You've come so far in such a short time
Absolutely INSANE

'We all cut from the same cloth'
Congratulations on getting sober for your family
Fukn pisser listening to the Americans try and imagine what Australia is like
Gimme strength lol
Epic hearing you talk about your cycle
Your boosting along
8 weeks out baby!
Keep digging
U got this shit my bro
Big fukn bux
Thanks for the shoutout my man
Your words on my log get me through some tough times up here when im digging deep
Doing the Riggers & Australian scene proud.

Your a fucking weapon brother much love for real
We all helping eachother to the top and jist priming it all for one proper fucking 2026

 

[Allupfromhere]

Lol, you are under selling yourself bro, it was a bloody good podcast and I really enjoyed it.

Haha thanks brother

 

[Allupfromhere]

fk yeah brother, mint training. Looking solid!!!

Thanks brother!!! Always trying to improve on my form and always a work in progress hahaha

 

[Allupfromhere]

Day 84 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×10 +2reps
80kg ×13
Finally got some more reps after what feels like weeks of trying

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11 +3reps
30kg ×14
Slapped these in 45s next week guaranteed...
On th road to 50s

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
117m5kg ×10 +2.5kg +1rep
60kg ×16 +5kg on both sets
60kg ×15 +3reps


Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×6
80kg ×15
Bit off more then i could chew at 140 whilst keeping the quality. Drop it back again next week and keep working.

Incline leg press
1×8-10, 1×10-12
240kg ×11
220kg ×11
Got these to an all new depth tonight, range of motion is improving each week, will move this to 260 again next week.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid anterior session today. Finally pushed past that sticking point on the plate-loaded chest press — felt good to see those extra reps after weeks of grinding at the same spot. Incline DBs moved well too, 45s are locked in for next week and the road to the 50s is getting closer.

Maxed out the adductor machine already, so it’s all about chasing quality reps and keeping the back-off set honest.
Hacks is where i come undone. Was so clean last week and was feeling good, didnt even get close lol. Dropped it back to try and finish the set but was pretty gassed and just shifted the rest of my energy to the burner set.
Leg extensions were a strong again with both weight and reps moving up while still keeping tempo tight.


Back to these bad boys for breakfast too

 

[BeMe]

Thanks brother hope it wasnt too boring legend lol im not that exciting, just your average aussie punter
Let me ask you somthing though, do i have a deep voice? Lol

@BeMe

If you gotta ask then you probably do lol

I would never have to ask that question LOL

 

[LevButlerov]

Day 84 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×10 +2reps
80kg ×13
Finally got some more reps after what feels like weeks of trying

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11 +3reps
30kg ×14
Slapped these in 45s next week guaranteed...
On th road to 50s

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
117m5kg ×10 +2.5kg +1rep
60kg ×16 +5kg on both sets
60kg ×15 +3reps


Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×6
80kg ×15
Bit off more then i could chew at 140 whilst keeping the quality. Drop it back again next week and keep working.

Incline leg press
1×8-10, 1×10-12
240kg ×11
220kg ×11
Got these to an all new depth tonight, range of motion is improving each week, will move this to 260 again next week.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid anterior session today. Finally pushed past that sticking point on the plate-loaded chest press — felt good to see those extra reps after weeks of grinding at the same spot. Incline DBs moved well too, 45s are locked in for next week and the road to the 50s is getting closer.

Maxed out the adductor machine already, so it’s all about chasing quality reps and keeping the back-off set honest.
Hacks is where i come undone. Was so clean last week and was feeling good, didnt even get close lol. Dropped it back to try and finish the set but was pretty gassed and just shifted the rest of my energy to the burner set.
Leg extensions were a strong again with both weight and reps moving up while still keeping tempo tight.


Back to these bad boys for breakfast too View attachment 149049

Nice meal pic clean @Allupfromhere 120kg plate press with the 42kg incline dumbbells shows chest strength climbing fast!

The 240kg leg press depth improving must give you some serious leg pumps!
pump it hard!!!!

 

[stevesmi]

Day 84 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×10 +2reps
80kg ×13
Finally got some more reps after what feels like weeks of trying

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11 +3reps
30kg ×14
Slapped these in 45s next week guaranteed...
On th road to 50s

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
117m5kg ×10 +2.5kg +1rep
60kg ×16 +5kg on both sets
60kg ×15 +3reps


Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×6
80kg ×15
Bit off more then i could chew at 140 whilst keeping the quality. Drop it back again next week and keep working.

Incline leg press
1×8-10, 1×10-12
240kg ×11
220kg ×11
Got these to an all new depth tonight, range of motion is improving each week, will move this to 260 again next week.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid anterior session today. Finally pushed past that sticking point on the plate-loaded chest press — felt good to see those extra reps after weeks of grinding at the same spot. Incline DBs moved well too, 45s are locked in for next week and the road to the 50s is getting closer.

Maxed out the adductor machine already, so it’s all about chasing quality reps and keeping the back-off set honest.
Hacks is where i come undone. Was so clean last week and was feeling good, didnt even get close lol. Dropped it back to try and finish the set but was pretty gassed and just shifted the rest of my energy to the burner set.
Leg extensions were a strong again with both weight and reps moving up while still keeping tempo tight.


Back to these bad boys for breakfast too View attachment 149049

@Allupfromhere that is a heck of a little meal there. i'm fasting all day today and looking at that made me hungry i will admit lol

 

[ceo]

Day 84 Monday - Anterior

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

Training

Plate load chest press
1×8-10, 1×15-18
30 sec rest | Tempo 3-1-1-1
120kg ×10 +2reps
80kg ×13
Finally got some more reps after what feels like weeks of trying

45deg incline dumbbell press
1×8-10, 1×15-18
Tempo 3-1-1-1
42.5kg ×11 +3reps
30kg ×14
Slapped these in 45s next week guaranteed...
On th road to 50s

Adductors
1×8-10, 1×15-18
Tempo 3-2-1-2
150kg ×13
110kg ×16
Maxed the machine out already, just chasing reps and maintaining quality. Will continue to push the backoff set as well or will look at adding an intensifier.

Leg extension
1×8-10, 1×15-18RP
Tempo 3-1-1-2
117m5kg ×10 +2.5kg +1rep
60kg ×16 +5kg on both sets
60kg ×15 +3reps


Hack squat
1×8-10, 1×15-18
Tempo 3-1-1-1
140kg ×6
80kg ×15
Bit off more then i could chew at 140 whilst keeping the quality. Drop it back again next week and keep working.

Incline leg press
1×8-10, 1×10-12
240kg ×11
220kg ×11
Got these to an all new depth tonight, range of motion is improving each week, will move this to 260 again next week.

Seated calf raise
2x8-10, 1x15-18
80kg ×11
80kg ×10
40kg ×17

Solid anterior session today. Finally pushed past that sticking point on the plate-loaded chest press — felt good to see those extra reps after weeks of grinding at the same spot. Incline DBs moved well too, 45s are locked in for next week and the road to the 50s is getting closer.

Maxed out the adductor machine already, so it’s all about chasing quality reps and keeping the back-off set honest.
Hacks is where i come undone. Was so clean last week and was feeling good, didnt even get close lol. Dropped it back to try and finish the set but was pretty gassed and just shifted the rest of my energy to the burner set.
Leg extensions were a strong again with both weight and reps moving up while still keeping tempo tight.


Back to these bad boys for breakfast too View attachment 149049

bros hell yeah. this looking good! and love you on the podcast too @Allupfromhere