Approved Log 2026 growth and size cycle Log

[Allupfromhere]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require extremes to maintain.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.
This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined
•
Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.

Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
Zinc
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Vitamin K
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night


Current PEDs & Sponsorship

Primary sponsor - not on platform
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the Reta and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
Much gratitude brother, for the opportunity and trust to be sponsored moving forward. It’s a privilege to have support from someone who genuinely believes in the process and the long-term journey, not just the highlights.
Appreciate the backing, the professionalism, and the confidence in my vision. Looking forward to building something solid over time and representing with integrity.

• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — @HeliosLabs
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ

Massive appreciation to @HeliosLabs for the support and, more importantly, the vision behind what they’re building.

In an industry that’s long been driven by extremes, Helios is pushing a smarter, healthier direction one focused on mitochondrial upregulation, cellular efficiency, and long-term performance rather than short-term destruction.

That shift matters.

That philosophy has been a massive influence on my own approach moving forward. Training, nutrition, supplementation, and recovery should all support longevity alongside progress, not sacrifice one for the other.

Grateful to align with a brand that’s thinking beyond the next cycle or prep and instead investing in the future of bodybuilding and performance as a whole. This is the direction the industry needs, and I’m proud to be part of that movement.

Respect

At the helm: still none other than @Poprox .
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to build.

 

[Allupfromhere]

Nutrition Breakdown - To finish the cut

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

 

[abolone]

You cant go wrong with @HeliosLabs my brother!!
Hope your well mate, following along x

 

[shadow labs]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require extremes to maintain.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.
This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined
•
Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.

Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
Zinc
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Vitamin K
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night


Current PEDs & Sponsorship

Primary sponsor - not on platform
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the Reta and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
Much gratitude brother, for the opportunity and trust to be sponsored moving forward. It’s a privilege to have support from someone who genuinely believes in the process and the long-term journey, not just the highlights.
Appreciate the backing, the professionalism, and the confidence in my vision. Looking forward to building something solid over time and representing with integrity.

• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — @HeliosLabs
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ

Massive appreciation to @HeliosLabs for the support and, more importantly, the vision behind what they’re building.

In an industry that’s long been driven by extremes, Helios is pushing a smarter, healthier direction one focused on mitochondrial upregulation, cellular efficiency, and long-term performance rather than short-term destruction.

That shift matters.

That philosophy has been a massive influence on my own approach moving forward. Training, nutrition, supplementation, and recovery should all support longevity alongside progress, not sacrifice one for the other.

Grateful to align with a brand that’s thinking beyond the next cycle or prep and instead investing in the future of bodybuilding and performance as a whole. This is the direction the industry needs, and I’m proud to be part of that movement.

Respect

At the helm: still none other than @Poprox .
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to build.

View attachment 164142

Bigger and better 2026 brother. Massive thank you logging for us

 

[Allupfromhere]

You cant go wrong with @HeliosLabs my brother!!
Hope your well mate, following along x

Thanks King! Appreciate the follow, hopefully i can make it worth while haha.
For sure bro @HeliosLabs shifting the tide direction for the better
Ill be sure to support your log also brother

 

[Allupfromhere]

Monday – Anterior Session
Coach: @Poprox
Health Support: @shadow labs
Mitochondrial Support: @HeliosLabs

Training

Plate Loaded Chest Press
• Sets: 1×8–10, 1×15–18
• Rest: 30s
• Tempo: 3-1-1-1
130kg ×7
80kg ×14

Execution was clean and controlled. Happy with control and tempo adherence.

45° Incline Dumbbell Press
• Sets: 1×8–10, 1×15–18
• Tempo: 3-1-1-1
40kg ×8
30kg ×15

Solid presses, good control throughout the range.

Adductors
• Sets: 1×8–10, 1×15–18
• Tempo: 3-2-1-2
145kg ×11
110kg ×14

Leg Extension
• Sets: 1×8–10, 1×15–18 (Rest-Pause)
• Tempo: 3-1-1-2
120kg ×11
60kg ×17 - 20 sec rest and send it.
60kg ×14

Pushed hard. Noted areas to clean up need to slow the eccentric further and control the change of direction to avoid bouncing at the top.

Hack Squat
• Sets: 1×8–10, 1×15–18
• Tempo: 3-1-1-1
130kg ×11
80kg ×15
Back to 130kg. Foot position needs to come lower moving forward. Current setup shifts emphasis toward hamstrings/glutes at depth, resulting in loss of quad tension even while driving through the forefoot. Still more depth available here.

Incline Leg Press
• Sets: 1×8–10, 1×10–12
240kg ×8
200kg ×11

Very strong set. Excellent depth and control. Pushed hard to completion and execution felt spot on.

Seated Calf Raise
• Sets: 2×8–10, 1×15–18
80kg ×11
80kg ×10
40kg ×17

Session Notes
First session of the week completed and off to a strong start. Execution continues to improve, but there is always room to refine. Filming sets remains a priority to ensure intent and positioning are dialled in.
No wasted reps this year every rep needs to be exactly where it should be.

 

[abolone]

Monday – Anterior Session
Coach: @Poprox
Health Support: @shadow labs
Mitochondrial Support: @HeliosLabs

Training

Plate Loaded Chest Press
• Sets: 1×8–10, 1×15–18
• Rest: 30s
• Tempo: 3-1-1-1
130kg ×7
80kg ×14

Execution was clean and controlled. Happy with control and tempo adherence.

45° Incline Dumbbell Press
• Sets: 1×8–10, 1×15–18
• Tempo: 3-1-1-1
40kg ×8
30kg ×15

Solid presses, good control throughout the range.

Adductors
• Sets: 1×8–10, 1×15–18
• Tempo: 3-2-1-2
145kg ×11
110kg ×14

Leg Extension
• Sets: 1×8–10, 1×15–18 (Rest-Pause)
• Tempo: 3-1-1-2
120kg ×11
60kg ×17 - 20 sec rest and send it.
60kg ×14

Pushed hard. Noted areas to clean up need to slow the eccentric further and control the change of direction to avoid bouncing at the top.

Hack Squat
• Sets: 1×8–10, 1×15–18
• Tempo: 3-1-1-1
130kg ×11
80kg ×15
Back to 130kg. Foot position needs to come lower moving forward. Current setup shifts emphasis toward hamstrings/glutes at depth, resulting in loss of quad tension even while driving through the forefoot. Still more depth available here.

Incline Leg Press
• Sets: 1×8–10, 1×10–12
240kg ×8
200kg ×11

Very strong set. Excellent depth and control. Pushed hard to completion and execution felt spot on.

Seated Calf Raise
• Sets: 2×8–10, 1×15–18
80kg ×11
80kg ×10
40kg ×17

Session Notes
First session of the week completed and off to a strong start. Execution continues to improve, but there is always room to refine. Filming sets remains a priority to ensure intent and positioning are dialled in.
No wasted reps this year every rep needs to be exactly where it should be.

I love hack squats, turns men into mouse

I like your coach, @Poprox absolute legend, his progress is crazy also!!

 

[Allupfromhere]

I love hack squats, turns men into mouse

I like your coach, @Poprox absolute legend, his progress is crazy also!!

Pain is where the growth is hahaha
I had training vids to upload but even at 10mb the files where still too large. Ill have another go later today though and see.

Yeah hes a beast ey. Mental to see where he lands at the end of his next push lol

 

[the_alcatraz]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require extremes to maintain.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.
This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined
•
Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.

Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
Zinc
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Vitamin K
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night


Current PEDs & Sponsorship

Primary sponsor - not on platform
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the Reta and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
Much gratitude brother, for the opportunity and trust to be sponsored moving forward. It’s a privilege to have support from someone who genuinely believes in the process and the long-term journey, not just the highlights.
Appreciate the backing, the professionalism, and the confidence in my vision. Looking forward to building something solid over time and representing with integrity.

• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — @HeliosLabs
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ

Massive appreciation to @HeliosLabs for the support and, more importantly, the vision behind what they’re building.

In an industry that’s long been driven by extremes, Helios is pushing a smarter, healthier direction one focused on mitochondrial upregulation, cellular efficiency, and long-term performance rather than short-term destruction.

That shift matters.

That philosophy has been a massive influence on my own approach moving forward. Training, nutrition, supplementation, and recovery should all support longevity alongside progress, not sacrifice one for the other.

Grateful to align with a brand that’s thinking beyond the next cycle or prep and instead investing in the future of bodybuilding and performance as a whole. This is the direction the industry needs, and I’m proud to be part of that movement.

Respect

At the helm: still none other than @Poprox .
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to build.

View attachment 164142

Nutrition Breakdown - To finish the cut

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

Monday – Anterior Session
Coach: @Poprox
Health Support: @shadow labs
Mitochondrial Support: @HeliosLabs

Training

Plate Loaded Chest Press
• Sets: 1×8–10, 1×15–18
• Rest: 30s
• Tempo: 3-1-1-1
130kg ×7
80kg ×14

Execution was clean and controlled. Happy with control and tempo adherence.

45° Incline Dumbbell Press
• Sets: 1×8–10, 1×15–18
• Tempo: 3-1-1-1
40kg ×8
30kg ×15

Solid presses, good control throughout the range.

Adductors
• Sets: 1×8–10, 1×15–18
• Tempo: 3-2-1-2
145kg ×11
110kg ×14

Leg Extension
• Sets: 1×8–10, 1×15–18 (Rest-Pause)
• Tempo: 3-1-1-2
120kg ×11
60kg ×17 - 20 sec rest and send it.
60kg ×14

Pushed hard. Noted areas to clean up need to slow the eccentric further and control the change of direction to avoid bouncing at the top.

Hack Squat
• Sets: 1×8–10, 1×15–18
• Tempo: 3-1-1-1
130kg ×11
80kg ×15
Back to 130kg. Foot position needs to come lower moving forward. Current setup shifts emphasis toward hamstrings/glutes at depth, resulting in loss of quad tension even while driving through the forefoot. Still more depth available here.

Incline Leg Press
• Sets: 1×8–10, 1×10–12
240kg ×8
200kg ×11

Very strong set. Excellent depth and control. Pushed hard to completion and execution felt spot on.

Seated Calf Raise
• Sets: 2×8–10, 1×15–18
80kg ×11
80kg ×10
40kg ×17

Session Notes
First session of the week completed and off to a strong start. Execution continues to improve, but there is always room to refine. Filming sets remains a priority to ensure intent and positioning are dialled in.
No wasted reps this year every rep needs to be exactly where it should be.

bigger stronger faster bro da real

 

[abolone]

Pain is where the growth is hahaha
I had training vids to upload but even at 10mb the files where still too large. Ill have another go later today though and see.

Yeah hes a beast ey. Mental to see where he lands at the end of his next push lol

Keen to see vids

He lands ontop we hope, all the effort sacrifice hes put in, only one place to land hehe!!

 

[Allupfromhere]

Some clips of mondays Anterior session. Not sure how the quality is gonna go though if it kills it too much might leave the vids out

 

[Allupfromhere]

Tuesday – Pull

Coach: @Poprox
Health Support: @shadowlabs
Mitochondrial Support: @HeliosLabs

Training

D-Handle Lat Pulldown
• Sets: 2×8–10
• Rest: 20s
• Tempo: 3-1-1-1
70kg ×10
70kg ×9
Focus was on keeping intention clear every rep driving through the lats and minimising biceps involvement as much as possible.

Chest-Supported T-Bar Row
• Sets: 2×6–8, 1×10–12
• Tempo: 3-1-2-1
70kg ×10
70kg ×9
50kg ×13
Dropped load slightly here to clean execution up further and maintain control through the contraction and negative.

ISO-Lateral Low Row
• Sets: 1×8–10, 1×10–12
• Tempo: 3-1-1-1
110kg ×8
80kg ×13

Straight-Arm Lat Pulldown
• Sets: 2×8–10, 1×15–18
30kg ×10
30kg ×9
20kg ×14
Full stretch with good control throughout. Clear intention across the entire set.

Seated Reverse Pec Deck
• Sets: 1×10–12, 1×15–18
• Tempo: 3-1-1-1
54kg ×10
42kg ×14

Machine Preacher Curl
• Sets: 2×12–15, 1×15–18
• Tempo: 3-2-1-2
• RPE: ~8
30kg ×12
30kg ×10
20kg ×15
Worked hard to control the eccentric on every rep. Strong squeeze at the top execution felt right here.

Single-Arm Cable Curl (Face Away)
• Sets: 2×12–15, 1×15–18
• Tempo: 3-1-1-1
13.5kg ×11
13.5kg ×10
7.5kg ×9
Arms were well and truly cooked by this point — fatigue hit right at the end, exactly where it should.

Session Notes
Good pull session overall. Kept intent high across the work, especially on the lat-focused movements, and managed load where needed to keep execution clean. Fatigue built progressively through the session and finished exactly where it should with arms.
Nothing forced, nothing wasted.
Locked in.

Will upload training videos after crew, stay gold

 

[justapotato]

Tuesday – Pull

Coach: @Poprox
Health Support: @shadowlabs
Mitochondrial Support: @HeliosLabs

Training

D-Handle Lat Pulldown
• Sets: 2×8–10
• Rest: 20s
• Tempo: 3-1-1-1
70kg ×10
70kg ×9
Focus was on keeping intention clear every rep driving through the lats and minimising biceps involvement as much as possible.

Chest-Supported T-Bar Row
• Sets: 2×6–8, 1×10–12
• Tempo: 3-1-2-1
70kg ×10
70kg ×9
50kg ×13
Dropped load slightly here to clean execution up further and maintain control through the contraction and negative.

ISO-Lateral Low Row
• Sets: 1×8–10, 1×10–12
• Tempo: 3-1-1-1
110kg ×8
80kg ×13

Straight-Arm Lat Pulldown
• Sets: 2×8–10, 1×15–18
30kg ×10
30kg ×9
20kg ×14
Full stretch with good control throughout. Clear intention across the entire set.

Seated Reverse Pec Deck
• Sets: 1×10–12, 1×15–18
• Tempo: 3-1-1-1
54kg ×10
42kg ×14

Machine Preacher Curl
• Sets: 2×12–15, 1×15–18
• Tempo: 3-2-1-2
• RPE: ~8
30kg ×12
30kg ×10
20kg ×15
Worked hard to control the eccentric on every rep. Strong squeeze at the top execution felt right here.

Single-Arm Cable Curl (Face Away)
• Sets: 2×12–15, 1×15–18
• Tempo: 3-1-1-1
13.5kg ×11
13.5kg ×10
7.5kg ×9
Arms were well and truly cooked by this point — fatigue hit right at the end, exactly where it should.

Session Notes
Good pull session overall. Kept intent high across the work, especially on the lat-focused movements, and managed load where needed to keep execution clean. Fatigue built progressively through the session and finished exactly where it should with arms.
Nothing forced, nothing wasted.
Locked in.

Will upload training videos after crew, stay gold

loving your sessions and intensity, you are one strong ass mf!!

keen to see what this d handle lat pulldown looks like wanna give it a go

 

[SteveMobsterG]

Bigger and better 2026 brother. Massive thank you logging for us

This is what I mean by KISS

 

[Allupfromhere]

loving your sessions and intensity, you are one strong ass mf!!

keen to see what this d handle lat pulldown looks like wanna give it a go

Got some vids from that session ill post up after brother.... the d handle pulldown is one of them

 

[Allupfromhere]

This is what I mean by KISS

No need to over complicate anything ey @SteveMobsterG

 

[stevesmi]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require extremes to maintain.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.
This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined
•
Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.

Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
Zinc
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Vitamin K
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night


Current PEDs & Sponsorship

Primary sponsor - not on platform
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the Reta and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
Much gratitude brother, for the opportunity and trust to be sponsored moving forward. It’s a privilege to have support from someone who genuinely believes in the process and the long-term journey, not just the highlights.
Appreciate the backing, the professionalism, and the confidence in my vision. Looking forward to building something solid over time and representing with integrity.

• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — @HeliosLabs
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ

Massive appreciation to @HeliosLabs for the support and, more importantly, the vision behind what they’re building.

In an industry that’s long been driven by extremes, Helios is pushing a smarter, healthier direction one focused on mitochondrial upregulation, cellular efficiency, and long-term performance rather than short-term destruction.

That shift matters.

That philosophy has been a massive influence on my own approach moving forward. Training, nutrition, supplementation, and recovery should all support longevity alongside progress, not sacrifice one for the other.

Grateful to align with a brand that’s thinking beyond the next cycle or prep and instead investing in the future of bodybuilding and performance as a whole. This is the direction the industry needs, and I’m proud to be part of that movement.

Respect

At the helm: still none other than @Poprox .
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to build.

View attachment 164142

@Allupfromhere amazing job on this champ. I'm very impressed with the progression that you've had. You definitely are going to look scary if you really put your mind to it over the next couple years.

 

[ceo]

2026 — The Year of Building
This log marks a shift in direction.
The foundation has already been laid now it’s about refinement, precision, and execution. 2026 isn’t about scrambling for progress or correcting mistakes late in the year. It’s about building deliberately, staying tight, and putting together a physique that doesn’t require extremes to maintain.

The opening phase is simple and controlled:
Finish cutting down properly while preserving the muscle that’s been earned. No chaos just calculated pressure applied where it needs to be.
This sets the conditions for what follows.

From there, the focus turns to a long, methodical build through the remainder of the year.

Growth with intent. Calories, training, recovery, and compounds all aligned so progress is sustainable and predictable, not reactive. The goal is to stay in striking distance year-round, not chase condition at the end.

This year isn’t about guessing outcomes.
It’s about committing to the process and letting the results speak for themselves. Consistency, patience, and execution will do the heavy lifting.

The Blueprint
Stats
• Age: 36
• Height: 177 cm
• Weight: 84 kg (fasted)
• Body fat: Undetermined
•
Immediate adjustments are in place to aggressively close out this cut and clear the runway for growth.

Training Split
• Anterior
• Pull
• Push
• Rest
• Posterior
• Chest & arms (top-up)
• Rest

Cardio & Steps
• 30 minutes daily
• Minimum 15k steps

Nutrition & Macros
Training Days
• Protein: 230g
• Carbs: 225g
• Fats: 50g
Non-Training Days
• Protein: 230g
• Carbs: 185g
• Fats: 50g

High days only when warranted and pulled in by the coach.

Supplement Stack
Omega 3 dha epa - 6g
B-complex - 1 cap daily
Curcumin 1000mg
Zinc
NAC - 1200mg
TUDCA - 1000mg
Glutamine - 10g post w.o
Creatine - 5g pre w.o
Karbolyn - intra
Citrus Bergamot - 1200mg
CoQ10 - 300
Niacin - 500mg
Magnesium glyc - 500mg pre bed
Vitamin C - 1.5g
Vitamin K
Taurine - 2g
Digestive enzymes - each meal
Probiotics - 1cap daily
Psyllium husk - 6g
Pantethine - 500mg

Sleep Support
• @CS Supps – Night Night


Current PEDs & Sponsorship

Primary sponsor - not on platform
• Testosterone Enanthate: 600 mg
• Equipoise: 200 mg

New to the camp — @shadow labs
Shadow Labs has come on board to support the Reta and growth hormone side of things this year, complementing the existing foundation and adding another layer to the overall approach.
Much gratitude brother, for the opportunity and trust to be sponsored moving forward. It’s a privilege to have support from someone who genuinely believes in the process and the long-term journey, not just the highlights.
Appreciate the backing, the professionalism, and the confidence in my vision. Looking forward to building something solid over time and representing with integrity.

• Growth Hormone: 5 IU PM
• Retatrutide: 4 mg once weekly


Mitochondrial Focus — @HeliosLabs
• Injectable L-Carnitine: 500 mg, 1 hr pre-workout
• MOTS-c: 2 mg daily
• SLU-PP332: 25 mg AM / 25 mg pre-workout
• 5-AMINO-1MQ

Massive appreciation to @HeliosLabs for the support and, more importantly, the vision behind what they’re building.

In an industry that’s long been driven by extremes, Helios is pushing a smarter, healthier direction one focused on mitochondrial upregulation, cellular efficiency, and long-term performance rather than short-term destruction.

That shift matters.

That philosophy has been a massive influence on my own approach moving forward. Training, nutrition, supplementation, and recovery should all support longevity alongside progress, not sacrifice one for the other.

Grateful to align with a brand that’s thinking beyond the next cycle or prep and instead investing in the future of bodybuilding and performance as a whole. This is the direction the industry needs, and I’m proud to be part of that movement.

Respect

At the helm: still none other than @Poprox .
This year sets the tone for what follows.

The plan is clear.
The margin for error is small.
Now it’s time to build.

View attachment 164142

Bros, you looking super swole. The vascularity is insane. You are super lean and it's showing. @Allupfromhere

 

[Ulter]

Nutrition Breakdown - To finish the cut

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

That is definitely some good-looking food right there. I like the macros that you put together and I like the different foods. @Allupfromhere you won't go wrong with steak and potatoes every time.

 

[ROIDDERS]

Tuesday – Pull

Coach: @Poprox
Health Support: @shadowlabs
Mitochondrial Support: @HeliosLabs

Training

D-Handle Lat Pulldown
• Sets: 2×8–10
• Rest: 20s
• Tempo: 3-1-1-1
70kg ×10
70kg ×9
Focus was on keeping intention clear every rep driving through the lats and minimising biceps involvement as much as possible.

Chest-Supported T-Bar Row
• Sets: 2×6–8, 1×10–12
• Tempo: 3-1-2-1
70kg ×10
70kg ×9
50kg ×13
Dropped load slightly here to clean execution up further and maintain control through the contraction and negative.

ISO-Lateral Low Row
• Sets: 1×8–10, 1×10–12
• Tempo: 3-1-1-1
110kg ×8
80kg ×13

Straight-Arm Lat Pulldown
• Sets: 2×8–10, 1×15–18
30kg ×10
30kg ×9
20kg ×14
Full stretch with good control throughout. Clear intention across the entire set.

Seated Reverse Pec Deck
• Sets: 1×10–12, 1×15–18
• Tempo: 3-1-1-1
54kg ×10
42kg ×14

Machine Preacher Curl
• Sets: 2×12–15, 1×15–18
• Tempo: 3-2-1-2
• RPE: ~8
30kg ×12
30kg ×10
20kg ×15
Worked hard to control the eccentric on every rep. Strong squeeze at the top execution felt right here.

Single-Arm Cable Curl (Face Away)
• Sets: 2×12–15, 1×15–18
• Tempo: 3-1-1-1
13.5kg ×11
13.5kg ×10
7.5kg ×9
Arms were well and truly cooked by this point — fatigue hit right at the end, exactly where it should.

Session Notes
Good pull session overall. Kept intent high across the work, especially on the lat-focused movements, and managed load where needed to keep execution clean. Fatigue built progressively through the session and finished exactly where it should with arms.
Nothing forced, nothing wasted.
Locked in.

Will upload training videos after crew, stay gold

@Allupfromhere you are going to do a great job on this. The preacher curl and single-arm cable curls are fantastic. This is a great setup and you're going to kill it.

 

[2Thick]

Nutrition Breakdown - To finish the cut

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

you are doing great man! that steak looks great with potatoes, avocado and brocolli. that is clean eating all the way @Allupfromhere

 

[Allupfromhere]

loving your sessions and intensity, you are one strong ass mf!!

keen to see what this d handle lat pulldown looks like wanna give it a go

Got some vids from that session ill post up after brother.... the d handle pulldown is one of them

 

[Allupfromhere]

@Allupfromhere amazing job on this champ. I'm very impressed with the progression that you've had. You definitely are going to look scary if you really put your mind to it over the next couple years.

Thanks @stevesmi
I have clear direction of where i wanna go and a solid team behind me. Just gotta keep putting in everyday. Next 2 years are crucial for me

 

[Allupfromhere]

Bros, you looking super swole. The vascularity is insane. You are super lean and it's showing. @Allupfromhere

Thanks big bro!! Still got some leaning out to do first then time to try and get jacked haha

 

[Allupfromhere]

That is definitely some good-looking food right there. I like the macros that you put together and I like the different foods. @Allupfromhere you won't go wrong with steak and potatoes every time.

For sure brother, clean whole foods is a must.
And who doesnt love steak haha

 

[Allupfromhere]

@Allupfromhere you are going to do a great job on this. The preacher curl and single-arm cable curls are fantastic. This is a great setup and you're going to kill it.

I want to try and grow some proper arms this year.. well along with everything else haha. Just gotta keep adding everywhere first snd then we look to fine tune.

 

[Allupfromhere]

you are doing great man! that steak looks great with potatoes, avocado and brocolli. that is clean eating all the way @Allupfromhere

Healthy food healthy body brother... then healthy mind. Hope your well legend

 

[stevesmi]

Thanks @stevesmi
I have clear direction of where i wanna go and a solid team behind me. Just gotta keep putting in everyday. Next 2 years are crucial for me

Yep I believe you are definitely going to do some big things if you stay healthy.

 

[ceo]

Thanks big bro!! Still got some leaning out to do first then time to try and get jacked haha

Bros, you're gonna get jacked easy. Don't worry.

 

[Ulter]

For sure brother, clean whole foods is a must.
And who doesnt love steak haha

yes sir, you'll never go wrong

 

[2Thick]

Healthy food healthy body brother... then healthy mind. Hope your well legend

That's the way to think for sure.

 

[ROIDDERS]

I want to try and grow some proper arms this year.. well along with everything else haha. Just gotta keep adding everywhere first snd then we look to fine tune.

Well you certainly are doing the iron the right way. I would look at doing some weighted pull-ups and some monkey bars that can force arm growth.

 

[Allupfromhere]

Wednesday – Push

Coach: @Poprox
Health support: @shadow labs
Mitochondrial Support: @HeliosLabs

Training

Low Incline Smith Machine Press
• Sets: 1×8–10, 1×12–15
• Tempo: 3-1-1-1
110kg ×8
80kg ×12

Chest Dips
• Sets: 1×6–8, 1×10–12
• Tempo: 3-2-1-1
+30kg ×11
+15kg ×12
Pushed the top set hard. Fatigue carried into the second set but execution stayed clean.

Plate-Loaded Decline Press
• Sets: 1×8–10, 1×15–18
• Tempo: 3-1-1-1
120kg ×8
80kg ×14

Plate-Loaded Shoulder Press
• Sets: 1×8–10, 1×12–15
• Tempo: 3-1-1-1
80kg ×8
60kg ×11
Widened grip slightly and dropped the seat to improve pressing plane. Shoulder comfort improved through later reps.

Standing Machine Lateral Raise
• Sets: 1×12–15, 1×Triple Drop Set
12.5kg ×12
12.5kg ×12
7.5kg ×10
5kg ×11
Reps starting to climb here, control improving week to week.

Overhand Triceps Pressdown
• Sets: 2×12–15, 1×15–20 Rest-Pause
• Tempo: 3-2-1-2
77kg ×12 + partials
77kg ×11 + partials
45kg ×14
20s rest
45kg ×13
Much cleaner than last week. Focus stayed on controlled reps without form breakdown.

Cross-Body Single-Arm Triceps Extension
• Sets: 1×12–15, 1×15–20
11.25kg ×13
8kg ×18
Finished at true failure.

Session Notes
Everything is moving better now. Food intake and peri-workout nutrition are dialled in and making a clear difference.
Reps were earned clean across the session, adjustments made without ego, and execution stayed the priority throughout.
Nothing forced, nothing wasted.
We are locked crew

 

[Allupfromhere]

Thursday - Rest Day
Rest day after the last three sessions. Plan reassessment has been spot on and execution has been consistent throughout.
Fatigue is present but well managed, confirming volume and intensity are set correctly. Focus today is recovery, food, hydration, and light movement to stay ready for the next block.
All tracking well heading into the next sessions

 

[Allupfromhere]

Friday – Posterior

Coach: @Poprox
Health Support: @shadow labs
Mitochondrial Support: @HeliosLabs

Training
Cable Rope Crunch
• Sets: 3×12–15
• Tempo: 3-1-1-1
77kg ×13
77kg ×12
77kg ×7
Kept these strict. Core fatigue hit hard on the final set but execution stayed clean.

Plate-Loaded High Row
• Sets: 1×8–10, 1×15–18
• Tempo: 3-1-1-1
120kg ×9
80kg ×18
Full extension into the stretch with a controlled pause in contraction. Very happy with execution here.

MAG Grip Lat Pulldown
• Sets: 2×8–10
• Tempo: 3-2-1-1
68kg ×9
68kg ×8
Focused on keeping tension in the lats and removing momentum.

Dumbbell Row
• Sets: 1×8–10, 1×12–15
• Tempo: 3-1-1-1
37.5kg ×10
27.5kg ×13
Reintroduced per coach’s call. Tight focus on travel path and arc. Dropped load to clean execution progression will come.

Seated Hamstring Curl
• Sets: 1×8–10, 1×15–18 (RP)
• Tempo: 3-2-1-1
85kg ×9
55kg ×16 → 20s rest → 55kg ×14
Pushed hard to the end with no form breakdown.

Barbell RDL
• Sets: 1×6–8, 1×10–12
• Tempo: 3-1-1-1
140kg ×7
100kg ×14
Chose rep quality over forcing load. Execution stayed tight throughout.

45° Incline Leg Press
• Sets: 1×8–10, 1×AMRAP
• Tempo: 3-1-1-1
260kg ×8
200kg ×12
These are dialled in now full control, great depth, and clean effort to the end.

 

[Omad]

Friday – Posterior

Coach: @Poprox
Health Support: @shadow labs
Mitochondrial Support: @HeliosLabs

Training
Cable Rope Crunch
• Sets: 3×12–15
• Tempo: 3-1-1-1
77kg ×13
77kg ×12
77kg ×7
Kept these strict. Core fatigue hit hard on the final set but execution stayed clean.

Plate-Loaded High Row
• Sets: 1×8–10, 1×15–18
• Tempo: 3-1-1-1
120kg ×9
80kg ×18
Full extension into the stretch with a controlled pause in contraction. Very happy with execution here.

MAG Grip Lat Pulldown
• Sets: 2×8–10
• Tempo: 3-2-1-1
68kg ×9
68kg ×8
Focused on keeping tension in the lats and removing momentum.

Dumbbell Row
• Sets: 1×8–10, 1×12–15
• Tempo: 3-1-1-1
37.5kg ×10
27.5kg ×13
Reintroduced per coach’s call. Tight focus on travel path and arc. Dropped load to clean execution progression will come.

Seated Hamstring Curl
• Sets: 1×8–10, 1×15–18 (RP)
• Tempo: 3-2-1-1
85kg ×9
55kg ×16 → 20s rest → 55kg ×14
Pushed hard to the end with no form breakdown.

Barbell RDL
• Sets: 1×6–8, 1×10–12
• Tempo: 3-1-1-1
140kg ×7
100kg ×14
Chose rep quality over forcing load. Execution stayed tight throughout.

45° Incline Leg Press
• Sets: 1×8–10, 1×AMRAP
• Tempo: 3-1-1-1
260kg ×8
200kg ×12
These are dialled in now full control, great depth, and clean effort to the end.

Some solid Leg work Brother and Love the log will be Following this

 

[Allupfromhere]

Some solid Leg work Brother and Love the log will be Following this

Yo King! Thanks bro appreciate the follow and will be supporting your journey the whole way legend. Keep that target locked in and let the magic happen

I was gonna upload more vids of this session but i have to shrink them too much here. Got them up on evo though

 

[Allupfromhere]

Some meal preps for the next few days.. this part is crucial right now.

 

[RoySimpson]

Nutrition Breakdown - To finish the cut

Training Day
Daily Totals
Calories: 2338 kcal
Protein: 230 g
Carbohydrates: 225 g
Fats: 50 g

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 39 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Pre-Workout
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5g

Intra-Workout
Ingredients:
• Karbolyn – 20 g
• EAA hydration mix – 5 g
Macros:
• Calories: 80 kcal
• Protein: 0 g
• Carbs: 20 g
• Fats: 0 g

Post-Workout
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 300 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 706 kcal
• Protein: 50 g
• Carbs: 66 g
• Fats: 24 g

Meal 5 – Evening
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12 g
• Fats: 2 g


Rest Day
Daily Totals
Calories: 2166 kcal
Protein: 228 g
Carbohydrates: 186 g
Fats: 49 g
Rest-day intake pulled back slightly on carbs while protein remains high — recovery-focused and controlled.

Meal 1 – Breakfast
Ingredients:
• Whey protein – 40 g
• Rolled oats – 50 g
• Frozen blueberries – 100 g
• Almond butter – 12 g
Macros:
• Calories: 465 kcal
• Protein: 40 g
• Carbs: 43 g
• Fats: 12 g

Meal 2 – Midday
Ingredients:
• Chicken breast – 220 g
• Kent pumpkin – 200 g
• Cucumber – 100 g
• Kimchi – 50 g
• Light Thai sweet chilli sauce – 20 g
Macros:
• Calories: 462 kcal
• Protein: 73 g
• Carbs: 19 g
• Fats: 10 g

Meal 3
Ingredients:
• Whey protein – 40 g
• Coco Pops – 75 g
Macros:
• Calories: 423 kcal
• Protein: 34 g
• Carbs: 65 g
• Fats: 2.5 g
(Used here as a standard meal rather than performance-driven timing)

Meal 4 – Evening
Ingredients:
• Beef rump steak – 200 g
• Potatoes – 200 g
• Avocado – 70 g
• Broccoli – 50 g
• Bok choy – 50 g
Macros:
• Calories: 614 kcal
• Protein: 48 g
• Carbs:47 g
• Fats: 23g

Meal 5 – Pre-Bed
Ingredients:
• YoPro mango yoghurt – 150 g
• Whey protein – 25 g
• Frozen strawberries – 100 g
Macros:
• Calories: 202 kcal
• Protein: 34 g
• Carbs: 12g
• Fats: 2 g

@Allupfromhere everything is looking on point bro!

 

[the_alcatraz]

Some meal preps for the next few days.. this part is crucial right now.View attachment 164339View attachment 164340

i have same boxes bro all plastic
microplastics is bs i dont believe it lol

 

[Allupfromhere]

i have same boxes bro all plastic
microplastics is bs i dont believe it lol

Im hearing ya brother haha

 

[Allupfromhere]

Week 1 Reflection

Coached by the Big Dog @Poprox
Health support: @shadow labs
Mitochondrial support: @HeliosLabs

The first week of this log has been humbling but I’m still genuinely happy with where things are sitting. Check-in done and I’m confident in the direction everything is moving now.


Nutrition had to be rearranged just before this log started. Coach gave me a well-timed kick up the ass, and honestly, it was needed. Reality’s set in there’s still a shitload of work to do before we even think about shifting direction. The priority right now is setting the body up for the strongest possible growth phase this year.


This is a marathon, not a race. The real target is later 2027. That doesn’t mean we get slack, it just means we don’t rush and make dumb mistakes.


Scale weight is only 2kg down from where the cut started back in September, but body composition is miles ahead of where it was. That’s a big win. Muscle has been retained, and in some areas, even built during the process.


Over the next 6 weeks we’ll continue to monitor composition closely. Coach will make the necessary moves as we go, with the aim of finishing this cut exactly as lean as required. We don’t stop until that box is ticked.


At the same time, we’re cleaning up bloods. They’re sitting pretty damn good all things considered, but the goal is to hit every target before putting the body under any further stress. LCMS E2 results should be back soon, potentially looking to bring it a little higher to optimise IGF-1 conversion and assist with further LDL improvements.


Diet-wise, the only change has been shifting some carbs from post-workout to pre-workout now that calories have dropped. Fueling training is non-negotiable at this stage.


Daily BG hasn’t been ideal, sitting in the low 5’s mmol, however HbA1c came back extremely good so we’ll make some small, smart adjustments with supplements to bring daily BG down.

The additions of the mitochondrial enhancements pairing with strategic decisions is making the accelerated shift here. Excited to see this continue and compound over the next weeks coming. Massive thank you and shoutout to @HeliosLabs

Another huge shoutout to @shadow labs for their support and opportunity for this chapter of my journer also. Big things coming

Current compounds:
• 600mg Test E - External
• 200mg EQ - External
• 5iu GH - [SIZE=4][COLOR=rgb(0, 66, 118)][COLOR=rgb(0, 0, 0)]@shadow labs [/COLOR][/COLOR][/SIZE]
• 4mg Reta - @shadow labs
• 2mg MOTS-c @HeliosLabs
• 50mg SLU-PP-332 (split) @HeliosLabs
• 500mg Injectable L-Carnitine - External


Recently added (7mg daily):
• 1mg BPC-157
• 1mg TB-500
• 5mg GHK-Cu


Fresh week ahead. Let’s keep stacking quality days and moving with intent.
Love you all

 

[Miti G]

Hell yeah man, this is awesome. I am following your log, can't wait to see what you produce. Love the Mito Stack from Helios!

 

[Callo]

Looking good bruz keen to see where 2026 takes you
Following along for the journey

 

[Allupfromhere]

Hell yeah man, this is awesome. I am following your log, can't wait to see what you produce. Love the Mito Stack from Helios!

Thanks brother, gotta make the team proud. Big 2026 incoming

 

[Allupfromhere]

Looking good bruz keen to see where 2026 takes you
Following along for the journey

Yoooo brother
Thanks my bro, keen to show everyone whay ive got in the tank. Bring it on

 

[Omad]

Week 1 Reflection

Coached by the Big Dog @Poprox
Health support: @shadow labs
Mitochondrial support: @HeliosLabs

The first week of this log has been humbling but I’m still genuinely happy with where things are sitting. Check-in done and I’m confident in the direction everything is moving now.


Nutrition had to be rearranged just before this log started. Coach gave me a well-timed kick up the ass, and honestly, it was needed. Reality’s set in there’s still a shitload of work to do before we even think about shifting direction. The priority right now is setting the body up for the strongest possible growth phase this year.


This is a marathon, not a race. The real target is later 2027. That doesn’t mean we get slack, it just means we don’t rush and make dumb mistakes.


Scale weight is only 2kg down from where the cut started back in September, but body composition is miles ahead of where it was. That’s a big win. Muscle has been retained, and in some areas, even built during the process.


Over the next 6 weeks we’ll continue to monitor composition closely. Coach will make the necessary moves as we go, with the aim of finishing this cut exactly as lean as required. We don’t stop until that box is ticked.


At the same time, we’re cleaning up bloods. They’re sitting pretty damn good all things considered, but the goal is to hit every target before putting the body under any further stress. LCMS E2 results should be back soon, potentially looking to bring it a little higher to optimise IGF-1 conversion and assist with further LDL improvements.


Diet-wise, the only change has been shifting some carbs from post-workout to pre-workout now that calories have dropped. Fueling training is non-negotiable at this stage.


Daily BG hasn’t been ideal, sitting in the low 5’s mmol, however HbA1c came back extremely good so we’ll make some small, smart adjustments with supplements to bring daily BG down.

The additions of the mitochondrial enhancements pairing with strategic decisions is making the accelerated shift here. Excited to see this continue and compound over the next weeks coming. Massive thank you and shoutout to @HeliosLabs

Another huge shoutout to @shadow labs for their support and opportunity for this chapter of my journer also. Big things coming

Current compounds:
• 600mg Test E - External
• 200mg EQ - External
• 5iu GH - [SIZE=4][COLOR=rgb(0, 66, 118)][COLOR=rgb(0, 0, 0)]@shadow labs [/COLOR][/COLOR][/SIZE]
• 4mg Reta - @shadow labs
• 2mg MOTS-c @HeliosLabs
• 50mg SLU-PP-332 (split) @HeliosLabs
• 500mg Injectable L-Carnitine - External


Recently added (7mg daily):
• 1mg BPC-157
• 1mg TB-500
• 5mg GHK-Cu


Fresh week ahead. Let’s keep stacking quality days and moving with intent.
Love you all
View attachment 164401

How you Liking the Slu-pp-332 from @HeliosLabs. Makes the Cardio endless

 

[Allupfromhere]

Wednesday – Push​

Coach: @Poprox
Health Support: @shadow labs
Mitochondrial Support: @HeliosLabs

Training​

Low Incline Smith Machine Press​

• Sets: 1×8–10, 1×12–15
• Tempo: 3-1-1-1
110kg ×8
80kg ×12

Chest Dips​

• Sets: 1×6–8, 1×10–12
• Tempo: 3-2-1-1
30kg ×11
15kg ×12
BW ×15
Added an additional bodyweight set as chest engagement and pump were exceptional.

Plate-Loaded Decline Press​

• Sets: 1×8–10, 1×15–18
• Tempo: 3-1-1-1
120kg ×8
80kg ×14

​

Plate-Loaded Shoulder Press​

• Sets: 1×8–10, 1×12–15
• Tempo: 3-1-1-1
80kg ×8
60kg ×11
Slight grip adjustment and seat drop improved pressing plane and shoulder comfort through later reps.

Standing Machine Lateral Raise​

• Sets: 1×12–15, 1×Triple Drop Set
12.5kg ×12
12.5kg ×12
7.5kg ×10
5kg ×11
Repetition quality and control continue to trend upward.

Overhand Triceps Pressdown​

• Sets: 2×12–15, 1×15–20 Rest-Pause
• Tempo: 3-2-1-2
77kg ×12 + partials
77kg ×11 + partials
45kg ×14
20s rest
45kg ×13
Execution notably cleaner this week with consistent tension maintained.

Cross-Body Single-Arm Triceps Extension​

• Sets: 1×12–15, 1×15–20
11.25kg ×13
8kg ×18
Finished at true failure.

Session Notes​

Workouts are shifting rapidly with how my body is responding right now. Performance is coming through at a level that honestly caught me off guard, and the rate of body composition change feels almost day-to-day. Execution feels cleaner, output feels higher, and recovery is no longer the limiting factor it once was.

This isn’t accidental. Strategic decisions in setup are lining up perfectly with a body that’s beginning to function far more efficiently. When systems start working with each other instead of competing, the result is undeniable.

Clear direction from coach and a full function rebuild underway, heavily driven by mitochondrial optimisation through @HeliosLabs . Energy production, work capacity, and resilience are all moving in the right direction at once and it’s showing everywhere.

The next four weeks are going to be very telling.
Eyes open. We’re just getting started

 

[Allupfromhere]

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid:
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.

Progress only slows if you let it.

 

[Omad]

Just wanted to touch base for the week.

Everything was tracking exactly where it needed to be diet locked in, energy at a peak, training sessions firing, step count up, and fat loss moving beautifully. Momentum was building fast.

Then life threw a bit of a haymaker
I took a hit at work and ended up injuring my back.

I had to head home early Friday, hoping it would settle, but by that night the inflammation had ramped up to the point where walking was a struggle. That one stung, right as things were really starting to click.

Saturday morning the back was still fried. I spoke with a specialist I have access to and we ran through a series of movements and assessments to get clarity.
Outcome, a strain to the Quadratus Lumborum. Nothing serious, thankfully, just incredibly inconvenient timing.
Mentally yeah it's a hit. But it is what it is and we deal with what’s in front of us.

When things go sideways like this, it’s easy to mentally check out and tell yourself you’ll “resume once everything lines up again.” That’s the trap. Because even when circumstances change, there’s still so much we can control.
So after pulling my head in and dropping the pity party, it was straight back to business in the areas that still move the needle.

Focus shifted to mobility, restoring blood flow, and supporting recovery. BPC/TB on board, light movement as pain allows, and doing exactly what the body can tolerate no more, no less.

Diet doesn’t stop just because you’re injured. Why would it? The goal right now is to strip the final layer of fat, and nutrition is the easiest variable to control. Macros can be adjusted, total intake reduced to match current output, and progress continues without needing maximal training stress.
Missing a week in the gym doesn’t suddenly erase muscle or reverse months of work that’s a myth people use to justify quitting. The real damage happens when the mental fracture causes everything else to fall apart alongside the setback.

Control the controllables. Do the work you can do, while you can do it.
And when the body gives the green light, you step straight back into execution.

Even with the end of week hurdle, fat loss shifted hard. Increased step count drove scale weight all the way down to 80.7 kg, from 84.6 kg the week prior. A good portion of that was water, which was confirmed once hydration came back up and output slowed over the weekend.
That still leaves us sitting at 82.1 kg, with a total fat loss of 2.5 kg.

Health markers remain solid:
Fasting blood glucose: 4.8
Fasting blood pressure: 116/62

Press on, stay patient and simply just keep going.

Progress only slows if you let it.

That sucks Brother thankfully its nothing serious. rest up Because i know your coming back Swinging harder

 

[Allupfromhere]

That sucks Brother thankfully its nothing serious. rest up Because i know your coming back Swinging harder

Appreciate ya my brother

 

[Allupfromhere]

The crew
@Poprox
@HeliosLabs
@shadow labs

Yo crew, hope everyone’s kicked the week off like proper wildfire

Back is improving and pain continues to come down, which is the main win right now. As frustrating as it is, there’ll be no weight training this week, it’s the smart call. Step count and LISS will keep pushing up as much as my back allows though. 15k steps locked in yesterday and aiming to be around the 20k mark today if things keep behaving.

Calories are being held at rest-day macros until we’re back throwing weights around again. Consistency doesn’t change just because the plan adapts.
I set out with a goal to show what can be achieved in four weeks, and I’m still confident the changes will be there by the end. The timeline hasn’t shifted, only the approach.
Mindset remains strong. Work ethic doesn’t move.
Some meal pics for you as well, even though they don’t change, because that’s the point

 

[the_alcatraz]

The crew
@Poprox
@HeliosLabs
@shadow labs

Yo crew, hope everyone’s kicked the week off like proper wildfire

Back is improving and pain continues to come down, which is the main win right now. As frustrating as it is, there’ll be no weight training this week, it’s the smart call. Step count and LISS will keep pushing up as much as my back allows though. 15k steps locked in yesterday and aiming to be around the 20k mark today if things keep behaving.

Calories are being held at rest-day macros until we’re back throwing weights around again. Consistency doesn’t change just because the plan adapts.
I set out with a goal to show what can be achieved in four weeks, and I’m still confident the changes will be there by the end. The timeline hasn’t shifted, only the approach.
Mindset remains strong. Work ethic doesn’t move.
Some meal pics for you as well, even though they don’t change, because that’s the point

steak yogurt meal prep bro
this is how gains be made

 

[Omad]

The crew
@Poprox
@HeliosLabs
@shadow labs

Yo crew, hope everyone’s kicked the week off like proper wildfire

Back is improving and pain continues to come down, which is the main win right now. As frustrating as it is, there’ll be no weight training this week, it’s the smart call. Step count and LISS will keep pushing up as much as my back allows though. 15k steps locked in yesterday and aiming to be around the 20k mark today if things keep behaving.

Calories are being held at rest-day macros until we’re back throwing weights around again. Consistency doesn’t change just because the plan adapts.
I set out with a goal to show what can be achieved in four weeks, and I’m still confident the changes will be there by the end. The timeline hasn’t shifted, only the approach.
Mindset remains strong. Work ethic doesn’t move.
Some meal pics for you as well, even though they don’t change, because that’s the point

Brother meal prep is on point and your still pushing out the Steps Absolute warrior

 

[Allupfromhere]

Brother meal prep is on point and your still pushing out the Steps Absolute warrior

Bro

 

[the_alcatraz]

Brother meal prep is on point and your still pushing out the Steps Absolute warrior

Warrior spirit bro

 

[Coach R. AP]

The crew
@Poprox
@HeliosLabs
@shadow labs

Yo crew, hope everyone’s kicked the week off like proper wildfire

Back is improving and pain continues to come down, which is the main win right now. As frustrating as it is, there’ll be no weight training this week, it’s the smart call. Step count and LISS will keep pushing up as much as my back allows though. 15k steps locked in yesterday and aiming to be around the 20k mark today if things keep behaving.

Calories are being held at rest-day macros until we’re back throwing weights around again. Consistency doesn’t change just because the plan adapts.
I set out with a goal to show what can be achieved in four weeks, and I’m still confident the changes will be there by the end. The timeline hasn’t shifted, only the approach.
Mindset remains strong. Work ethic doesn’t move.
Some meal pics for you as well, even though they don’t change, because that’s the point

Food looks the good brother. Got a meal each day that you look forward to the most?