Approved Log My ongoing blast and cruise log

[MUSTANG_18]

Log update: Saturday - LEGS-B

Hope all my Aussie EF BROS are up to a killer long weekend ahead

Weekend updates:
Had a killer 4am start to the weekend with second leg session of the week, followed quick cardio. Feeling fuller and energised with a bump in calories for the last 3 days.

My final onboarding and game plans are being formulated this weekend by my couch to be, can’t describe how excited I am to have guidance and coaching for the first time ever, it’s the first step in my journey to transform into a freak post shoulder surgery.

Daily stats:
Training: legs-b
Steps: 12k
Cardio: 15x liss
Calories: bumped up by 700
Coached by: TBA this week
Powered by: @Raptor Labs > @Raptor Rep

NEW MEAL, post and meal 4 is:
bird, rice, pineapple, beetroot, micros. made into spicy Thai rice today.
View attachment 154674

did you say bird lol thats funny dude you mean chicken

 

[Yuri1]

did you say bird lol thats funny dude you mean chicken

Hahahha yeah my bro

 

[MUSTANG_18]

Hahahha yeah my bro

in aussie land there so maybe austrich or something i thought LOL

 

[Yuri1]

Log updates: Sunday

Happy Sunday my EF FAM Hope yall long weekend are all cracking already.

Feeling super energised after 4x day in a row of extra calories from carbohydrates, energy and fullness creeping back and weight has remained so that’s a major bonus.

NEW game plan coming up over the next few days, and we begin pushing for 16 weeks

Daily stats:
Training: pull-c
Steps: 12k
Cardio: 15 liss
Calories: +700
Coached by: TBA
Powered by: @Raptor Labs > @Raptor Rep

Delts filled up a tad with extra food

 

[stevesmi]

Log update: Saturday - LEGS-B

Hope all my Aussie EF BROS are up to a killer long weekend ahead

Weekend updates:
Had a killer 4am start to the weekend with second leg session of the week, followed quick cardio. Feeling fuller and energised with a bump in calories for the last 3 days.

My final onboarding and game plans are being formulated this weekend by my couch to be, can’t describe how excited I am to have guidance and coaching for the first time ever, it’s the first step in my journey to transform into a freak post shoulder surgery.

Daily stats:
Training: legs-b
Steps: 12k
Cardio: 15x liss
Calories: bumped up by 700
Coached by: TBA this week
Powered by: @Raptor Labs > @Raptor Rep

NEW MEAL, post and meal 4 is:
bird, rice, pineapple, beetroot, micros. made into spicy Thai rice today.
View attachment 154674

I always enjoy seeing your different meals. You're making it fun and you're making it look really good too. Looks really solid.
@Yuri1

 

[Yuri1]

I always enjoy seeing your different meals. You're making it fun and you're making it look really good too. Looks really solid.
@Yuri1

Thanks bro, I’ll get up the cooking segment this week to then thanks for ongoing support on the forums across bro

 

[ROIDDERS]

Log update: Saturday - LEGS-B

Hope all my Aussie EF BROS are up to a killer long weekend ahead

Weekend updates:
Had a killer 4am start to the weekend with second leg session of the week, followed quick cardio. Feeling fuller and energised with a bump in calories for the last 3 days.

My final onboarding and game plans are being formulated this weekend by my couch to be, can’t describe how excited I am to have guidance and coaching for the first time ever, it’s the first step in my journey to transform into a freak post shoulder surgery.

Daily stats:
Training: legs-b
Steps: 12k
Cardio: 15x liss
Calories: bumped up by 700
Coached by: TBA this week
Powered by: @Raptor Labs > @Raptor Rep

NEW MEAL, post and meal 4 is:
bird, rice, pineapple, beetroot, micros. made into spicy Thai rice today.
View attachment 154674

looks good on this. nice veggie and chicken mix. i like the food prep i could eat that everyday!

@Yuri

 

[Yuri1]

looks good on this. nice veggie and chicken mix. i like the food prep i could eat that everyday!

@Yuri

Thanka big legend!

 

[ceo]

Log update: Saturday - LEGS-B

Hope all my Aussie EF BROS are up to a killer long weekend ahead

Weekend updates:
Had a killer 4am start to the weekend with second leg session of the week, followed quick cardio. Feeling fuller and energised with a bump in calories for the last 3 days.

My final onboarding and game plans are being formulated this weekend by my couch to be, can’t describe how excited I am to have guidance and coaching for the first time ever, it’s the first step in my journey to transform into a freak post shoulder surgery.

Daily stats:
Training: legs-b
Steps: 12k
Cardio: 15x liss
Calories: bumped up by 700
Coached by: TBA this week
Powered by: @Raptor Labs > @Raptor Rep

NEW MEAL, post and meal 4 is:
bird, rice, pineapple, beetroot, micros. made into spicy Thai rice today.
View attachment 154674

@Yuri1 Bros. That's a killer setup for sure Waking Up. 4 AM to hit the workout going into the weekend. Now, that's some true iron dedication.

 

[Yuri1]

@Yuri1 Bros. That's a killer setup for sure Waking Up. 4 AM to hit the workout going into the weekend. Now, that's some true iron dedication.

My man, yeah I hit it at 4am every day

 

[abolone]

4 in a row picks me apart, 16 week push oh yeah time to grow !


Nice photos great pump arms and back are looking good

 

[BodyMonster34]

Log update: Saturday - LEGS-B

Hope all my Aussie EF BROS are up to a killer long weekend ahead

Weekend updates:
Had a killer 4am start to the weekend with second leg session of the week, followed quick cardio. Feeling fuller and energised with a bump in calories for the last 3 days.

My final onboarding and game plans are being formulated this weekend by my couch to be, can’t describe how excited I am to have guidance and coaching for the first time ever, it’s the first step in my journey to transform into a freak post shoulder surgery.

Daily stats:
Training: legs-b
Steps: 12k
Cardio: 15x liss
Calories: bumped up by 700
Coached by: TBA this week
Powered by: @Raptor Labs > @Raptor Rep

NEW MEAL, post and meal 4 is:
bird, rice, pineapple, beetroot, micros. made into spicy Thai rice today.
View attachment 154674

bro next time add steak instead. forget the chicken. steak always work better and make the man

@Yuri1

 

[Yuri1]

4 in a row picks me apart, 16 week push oh yeah time to grow !


Nice photos great pump arms and back are looking good

My dude thank you, yeah bro I think plan will be push phase back to back health depended - juts getting all my ducks in a row this weekend then we off baby

 

[SteveMobsterG]

Log update: Saturday - LEGS-B

Hope all my Aussie EF BROS are up to a killer long weekend ahead

Weekend updates:
Had a killer 4am start to the weekend with second leg session of the week, followed quick cardio. Feeling fuller and energised with a bump in calories for the last 3 days.

My final onboarding and game plans are being formulated this weekend by my couch to be, can’t describe how excited I am to have guidance and coaching for the first time ever, it’s the first step in my journey to transform into a freak post shoulder surgery.

Daily stats:
Training: legs-b
Steps: 12k
Cardio: 15x liss
Calories: bumped up by 700
Coached by: TBA this week
Powered by: @Raptor Labs > @Raptor Rep

NEW MEAL, post and meal 4 is:
bird, rice, pineapple, beetroot, micros. made into spicy Thai rice today.
View attachment 154674

Great looking food

 

[Yuri1]

Great looking food

Thanks as always big bro hope you smashing it

 

[Ulter]

Log update: Saturday - LEGS-B

Hope all my Aussie EF BROS are up to a killer long weekend ahead

Weekend updates:
Had a killer 4am start to the weekend with second leg session of the week, followed quick cardio. Feeling fuller and energised with a bump in calories for the last 3 days.

My final onboarding and game plans are being formulated this weekend by my couch to be, can’t describe how excited I am to have guidance and coaching for the first time ever, it’s the first step in my journey to transform into a freak post shoulder surgery.

Daily stats:
Training: legs-b
Steps: 12k
Cardio: 15x liss
Calories: bumped up by 700
Coached by: TBA this week
Powered by: @Raptor Labs > @Raptor Rep

NEW MEAL, post and meal 4 is:
bird, rice, pineapple, beetroot, micros. made into spicy Thai rice today.
View attachment 154674

@Yuri1 you are looking good on these meals. its all amazing. nice mix of greens and protein

 

[Yuri1]

@Yuri1 you are looking good on these meals. its all amazing. nice mix of greens and protein

Thanks my brother

 

[2Thick]

Log update: Saturday - LEGS-B

Hope all my Aussie EF BROS are up to a killer long weekend ahead

Weekend updates:
Had a killer 4am start to the weekend with second leg session of the week, followed quick cardio. Feeling fuller and energised with a bump in calories for the last 3 days.

My final onboarding and game plans are being formulated this weekend by my couch to be, can’t describe how excited I am to have guidance and coaching for the first time ever, it’s the first step in my journey to transform into a freak post shoulder surgery.

Daily stats:
Training: legs-b
Steps: 12k
Cardio: 15x liss
Calories: bumped up by 700
Coached by: TBA this week
Powered by: @Raptor Labs > @Raptor Rep

NEW MEAL, post and meal 4 is:
bird, rice, pineapple, beetroot, micros. made into spicy Thai rice today.
View attachment 154674

Nothing better than getting an early start to your day. Putting in the effort and the iron training. Gets you a lot far. And the food looks really good and healthy.
@Yuri1

 

[stevesmi]

Thanks bro, I’ll get up the cooking segment this week to then thanks for ongoing support on the forums across bro

that would be cool man.

 

[Yuri1]

Nothing better than getting an early start to your day. Putting in the effort and the iron training. Gets you a lot far. And the food looks really good and healthy.
@Yuri1

Thanks bro, I love first thing traning set ups my whole day - and I go harder in the morning

 

[Yuri1]

that would be cool man.

For sure bro thanks. I’ll get it stated this week with cooking tips and such

 

[MasonicBodybuilder]

Food is looking delicious!

 

[Yuri1]

Food is looking delicious!

Many thanks big rig

 

[RoySimpson]

Log update: Saturday - LEGS-B

Hope all my Aussie EF BROS are up to a killer long weekend ahead

Weekend updates:
Had a killer 4am start to the weekend with second leg session of the week, followed quick cardio. Feeling fuller and energised with a bump in calories for the last 3 days.

My final onboarding and game plans are being formulated this weekend by my couch to be, can’t describe how excited I am to have guidance and coaching for the first time ever, it’s the first step in my journey to transform into a freak post shoulder surgery.

Daily stats:
Training: legs-b
Steps: 12k
Cardio: 15x liss
Calories: bumped up by 700
Coached by: TBA this week
Powered by: @Raptor Labs > @Raptor Rep

NEW MEAL, post and meal 4 is:
bird, rice, pineapple, beetroot, micros. made into spicy Thai rice today.
View attachment 154674

@Yuri1 food is looking on point!

 

[Yuri1]

@Yuri1 food is looking on point!

The man thank you got new mela plan coming super keen

 

[the_alcatraz]

The man thank you got new mela plan coming super keen

cannot wait for it no joke
your meals look GOOD

 

[Yuri1]

cannot wait for it no joke
your meals look GOOD

Hell yeah thanks bro, getting heaps more food for next week to so that will be a welcome change from lately lots more room for fruit and veggies and micros so stocked

 

[Raptor Rep]

absolutely crushing it brother, how's things with the coach travelling?

 

[Yuri1]

absolutely crushing it brother, how's things with the coach travelling?

Thanks bro, almost all onboarded and ready to roll - implanting small parts I have ready (calorie adjustment being number one)

I’ll have it all finalised this week, was a last second thing on my end getting a coach truth be told - so small delays expected.

New experience for me never having had one, so you can imagine I have 10000 questions regarding things that don’t matter I’d hate to have to talk to me lololol

 

[Raptor Rep]

Thanks bro, almost all onboarded and ready to roll - implanting small parts I have ready (calorie adjustment being number one)

I’ll have it all finalised this week, was a last second thing on my end getting a coach truth be told - so small delays expected.

New experience for me never having had one, so you can imagine I have 10000 questions regarding things that don’t matter I’d hate to have to talk to me lololol

nah bro you're great to talk to, excited for the new phase.

 

[Ulter]

Thanks my brother

EF love

 

[2Thick]

Thanks bro, I love first thing traning set ups my whole day - and I go harder in the morning

EF love your way

 

[ceo]

My man, yeah I hit it at 4am every day

bros you are a champion!

 

[Yuri1]

bros you are a champion!

 

[Yuri1]

EF love your way

Ty always bro, how’s training going?

 

[Noah Wixx]

Log update: Saturday - LEGS-B

Hope all my Aussie EF BROS are up to a killer long weekend ahead

Weekend updates:
Had a killer 4am start to the weekend with second leg session of the week, followed quick cardio. Feeling fuller and energised with a bump in calories for the last 3 days.

My final onboarding and game plans are being formulated this weekend by my couch to be, can’t describe how excited I am to have guidance and coaching for the first time ever, it’s the first step in my journey to transform into a freak post shoulder surgery.

Daily stats:
Training: legs-b
Steps: 12k
Cardio: 15x liss
Calories: bumped up by 700
Coached by: TBA this week
Powered by: @Raptor Labs > @Raptor Rep

NEW MEAL, post and meal 4 is:
bird, rice, pineapple, beetroot, micros. made into spicy Thai rice today.
View attachment 154674

Thats an interesting combination i like it

 

[Yuri1]

Thats an interesting combination i like it

Chicken, rice always my go to for anything the others are for getting more micro dense items back into the diet as I reverse out. Really focus on micros and variety of vitamins form food when I get extra cals, over bumping up juts rice

 

[TeeGee]

My guy !!!! You secured yourself a coach ???

Sky is the limit for you brother

@Raptor Labs support and now a coach. This log needs to be studied closely by all members

Big things coming for you @Yuri1

 

[Yuri1]

My guy !!!! You secured yourself a coach ???

Sky is the limit for you brother

@Raptor Labs support and now a coach. This log needs to be studied closely by all members

Big things coming for you @Yuri1

Yeha bro pulled a rabbit out of the hat at the last minute - legends like yourself really motivated me to not leave any stone unturned - and that really included the guidance

I’ll get full updates over next few days - as we juts wrapping up onboarding

Much love bro always - can’t thank you enough for all the encouragement hey

 

[TeeGee]

Yeha bro pulled a rabbit out of the hat at the last minute - legends like yourself really motivated me to not leave any stone unturned - and that really included the guidance

I’ll get full updates over next few days - as we juts wrapping up onboarding

Much love bro always - can’t thank you enough for all the encouragement hey

It's all you brother. I'm just here to encourage you to kill this shit

Keen for what's to come

 

[Yuri1]

Log update - Tuesday

Hope all my EF FAM be smashing it today, and all had killer weekends!

Lots of exciting updates: first one being that today is the first day of my long awaited push phase, and I’m kicking that off with the fact I have a coach for the very first time now to!

I’ll have all the deets about my new coach, our updates, protocols and game plan for turning me into something that doesn't resemble a bag of shit and maybe even look like a body builder to be in 2 years!

All deets to drop, and more info about my coach to, as his not on this forum yet.

Todays back sesh:

Cable rope pullover
2x feeder
1x work
1x failure

Lat bias cable grip pull down
2x feeder
1x work
1x failure

Pec dec rear delt fly
2x feeder
1x work
1x failure

Hammer iso row
2x feeder
1x work
1x failure

Incline db row
2x feeder
1x work
1x failure

Daily stats:
Training: back
Steps: 12k
Cardio: 15x liss
Calories: 700+ daily bump
Coached by: R. AP (contact deets to come)
Always powered by: @Raptor Labs @Raptor Rep

Meal shot because I always do

 

[TeeGee]

Log update - Tuesday

Hope all my EF FAM be smashing it today, and all had killer weekends!

Lots of exciting updates: first one being that today is the first day of my long awaited push phase, and I’m kicking that off with the fact I have a coach for the very first time now to!

I’ll have all the deets about my new coach, our updates, protocols and game plan for turning me into something that doesn't resemble a bag of shit and maybe even look like a body builder to be in 2 years!

All deets to drop, and more info about my coach to, as his not on this forum yet.

Todays back sesh:

Cable rope pullover
2x feeder
1x work
1x failure

Lat bias cable grip pull down
2x feeder
1x work
1x failure

Pec dec rear delt fly
2x feeder
1x work
1x failure

Hammer iso row
2x feeder
1x work
1x failure

Incline db row
2x feeder
1x work
1x failure

Daily stats:
Training: back
Steps: 12k
Cardio: 15x liss
Calories: 700+ daily bump
Coached by: R. AP (contact deets to come)
Always powered by: @Raptor Labs @Raptor Rep

Meal shot because I always do
View attachment 154808

Got news for you brother ....

You already resemble a bodybuilder to be

 

[Yuri1]

Got news for you brother ....

You already resemble a bodybuilder to be

Thanks as always bro, legit boosting ya boy

I think I’ll feel a little less like a scrappy shit cunt after the first round of pushing plan is 16+ health and composition granted - but feel I’m a safe space having run almost nothing since last year after the injury - markets nice a fresh

 

[Raptor Rep]

Log update - Tuesday

Hope all my EF FAM be smashing it today, and all had killer weekends!

Lots of exciting updates: first one being that today is the first day of my long awaited push phase, and I’m kicking that off with the fact I have a coach for the very first time now to!

I’ll have all the deets about my new coach, our updates, protocols and game plan for turning me into something that doesn't resemble a bag of shit and maybe even look like a body builder to be in 2 years!

All deets to drop, and more info about my coach to, as his not on this forum yet.

Todays back sesh:

Cable rope pullover
2x feeder
1x work
1x failure

Lat bias cable grip pull down
2x feeder
1x work
1x failure

Pec dec rear delt fly
2x feeder
1x work
1x failure

Hammer iso row
2x feeder
1x work
1x failure

Incline db row
2x feeder
1x work
1x failure

Daily stats:
Training: back
Steps: 12k
Cardio: 15x liss
Calories: 700+ daily bump
Coached by: R. AP (contact deets to come)
Always powered by: @Raptor Labs @Raptor Rep

Meal shot because I always do
View attachment 154808

a weapon coached by a weapon love to see it

 

[2Thick]

Ty always bro, how’s training going?

yeah man i am grinding like you. i updated my log

 

[Yuri1]

yeah man i am grinding like you. i updated my log

 

[ceo]

bros EF love

 

[ballin2504]

Log update: Saturday - LEGS-B

Hope all my Aussie EF BROS are up to a killer long weekend ahead

Weekend updates:
Had a killer 4am start to the weekend with second leg session of the week, followed quick cardio. Feeling fuller and energised with a bump in calories for the last 3 days.

My final onboarding and game plans are being formulated this weekend by my couch to be, can’t describe how excited I am to have guidance and coaching for the first time ever, it’s the first step in my journey to transform into a freak post shoulder surgery.

Daily stats:
Training: legs-b
Steps: 12k
Cardio: 15x liss
Calories: bumped up by 700
Coached by: TBA this week
Powered by: @Raptor Labs > @Raptor Rep

NEW MEAL, post and meal 4 is:
bird, rice, pineapple, beetroot, micros. made into spicy Thai rice today.
View attachment 154674

@Yuri1 nice update man. The meal looks good also

 

[Yuri1]

Log update - Wednesday - Legs

Ayooo what’s good my EF BROS, hope everyone’s about to attack there day!

Had the most savage start to my new push phase with the first leg session my coach had programmed - with a huge focus on hamstrings and abductors as they are the first part of my lower we need to bring up for balance.

New style of programming, schemes, targets and intensity is such a welcome change - it’s going to be a wild 16+ weeks ahead tracking the progression.

Daily stats:

Training: legs
Steps: 12k
Cardio: 15x liss
Calories: +700 and climbing
Coached by: R. AP
ALWYAS powered by: @Raptor Labs @Raptor Rep

Wanted to take a second to shoutout my new coach: R. AP ️️️ My dude is not on this forum yet but well get it organised - here’s a few sneaky shots of the weapon himself till then

 

[TeeGee]

Good things coming for you brother. Looks me like you are in very good hands

 

[Yuri1]

Good things coming for you brother. Looks me like you are in very good hands

Big thanks your way my G, for real

Bro feeling much better already after a steady state of carbs back into the mix, fatigue washing off daily now. Can’t wait to see a progress shot come September of being on point

Once your out of the cut you’ll be feeling the same, close now bro grind that last chunk out

 

[TeeGee]

Big thanks your way my G, for real

Bro feeling much better already after a steady state of carbs back into the mix, fatigue washing off daily now. Can’t wait to see a progress shot come September of being on point

Once your out of the cut you’ll be feeling the same, close now bro grind that last chunk out

We have just made some ridiculous changes to my cut to do the final push into struggle territory but I'm here for it.

Will update log later after i crush this session

Sky is the limit brother

 

[Yuri1]

We have just made some ridiculous changes to my cut to do the final push into struggle territory but I'm here for it.

Will update log later after i crush this session

Sky is the limit brother

Here for this bro, and mad get dirty then get out of it for sure

Kill the fucking session bro

 

[the_alcatraz]

Log update - Wednesday - Legs

Ayooo what’s good my EF BROS, hope everyone’s about to attack there day!

Had the most savage start to my new push phase with the first leg session my coach had programmed - with a huge focus on hamstrings and abductors as they are the first part of my lower we need to bring up for balance.

New style of programming, schemes, targets and intensity is such a welcome change - it’s going to be a wild 16+ weeks ahead tracking the progression.

Daily stats:

Training: legs
Steps: 12k
Cardio: 15x liss
Calories: +700 and climbing
Coached by: R. AP
ALWYAS powered by: @Raptor Labs @Raptor Rep

Wanted to take a second to shoutout my new coach: R. AP ️️️ My dude is not on this forum yet but well get it organised - here’s a few sneaky shots of the weapon himself till then

@Yuri1 sorry to say this bro but i dont want to see your coach lol i want to see you, you thick and ripped yourself playa

 

[Yuri1]

@Yuri1 sorry to say this bro but i dont want to see your coach lol i want to see you, you thick and ripped yourself playa

Hahahah no sorry needed bro thanks for kind words, wanted to give him a shoutout for being such a legend and taking me on last second

Yeah boy we’re day 2 of push and feeling like a million bucks bro!! Hope you killed today

 

[the_alcatraz]

Hahahah no sorry needed bro thanks for kind words, wanted to give him a shoutout for being such a legend and taking me on last second

Yeah boy we’re day 2 of push and feeling like a million bucks bro!! Hope you killed today

its a true thing bro i want to see you thick pic not some coach
u DA MAN!

 

[Yuri1]

its a true thing bro i want to see you thick pic not some coach
u DA MAN!

Hahah damn bro your legit such a positive dude most uplifting man around here I’m telling ya!

 

[the_alcatraz]

Hahah damn bro your legit such a positive dude most uplifting man around here I’m telling ya!

you are our EF fam brother BIG top LOVE @Yuri1

 

[Yuri1]

Log update - Thursday - Active rest day

Hope all me EF BROS have been killing it today. We’re at day 4 or my push phase and feeling like a killer right now, energy is slowing going up as fatigue is slowing going down!

Active rest day today - so with having a new coach also comes with new programming, split and set up to my whole week. I had always trained on a 6 day split, so it’s a welcome change for the body and mind to have a new system and a new extra rest day.

Week one: and body weight is dropping while nutrition has been pushed up by 800 calories daily - keen to see what happens next.

Daily stats:
Training: active rest
Steps: 12k
Cardio: 15x liss
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

full pump doing cardio this morn’
*thought I’d try doing it in black and white to see how it looks - as tatties are full colour

 

[25homes]

Food looks good

 

[Yuri1]

Food looks good

Cheers as always my brother! Hope you killing today

 

[the_alcatraz]

Log update - Thursday - Active rest day

Hope all me EF BROS have been killing it today. We’re at day 4 or my push phase and feeling like a killer right now, energy is slowing going up as fatigue is slowing going down!

Active rest day today - so with having a new coach also comes with new programming, split and set up to my whole week. I had always trained on a 6 day split, so it’s a welcome change for the body and mind to have a new system and a new extra rest day.

Week one: and body weight is dropping while nutrition has been pushed up by 800 calories daily - keen to see what happens next.

Daily stats:
Training: active rest
Steps: 12k
Cardio: 15x liss
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

full pump doing cardio this morn’
*thought I’d try doing it in black and white to see how it looks - as tatties are full colour

ur calfs are hella big bro! how are you this thick?!

 

[Yuri1]

ur calfs are hella big bro! how are you this thick?!

Thanks bro, time to get them juice up now I got the calories for it

 

[Raptor Rep]

Log update - Thursday - Active rest day

Hope all me EF BROS have been killing it today. We’re at day 4 or my push phase and feeling like a killer right now, energy is slowing going up as fatigue is slowing going down!

Active rest day today - so with having a new coach also comes with new programming, split and set up to my whole week. I had always trained on a 6 day split, so it’s a welcome change for the body and mind to have a new system and a new extra rest day.

Week one: and body weight is dropping while nutrition has been pushed up by 800 calories daily - keen to see what happens next.

Daily stats:
Training: active rest
Steps: 12k
Cardio: 15x liss
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

full pump doing cardio this morn’
*thought I’d try doing it in black and white to see how it looks - as tatties are full colour

is there another site we can see more on? I'm feelin something -good stuff bro ignore me

 

[Yuri1]

is there another site we can see more on? I'm feelin something -good stuff bro ignore me

Marry me > I make your lunches

 

[CL1]

Log update - Wednesday - Legs

Ayooo what’s good my EF BROS, hope everyone’s about to attack there day!

Had the most savage start to my new push phase with the first leg session my coach had programmed - with a huge focus on hamstrings and abductors as they are the first part of my lower we need to bring up for balance.

New style of programming, schemes, targets and intensity is such a welcome change - it’s going to be a wild 16+ weeks ahead tracking the progression.

Daily stats:

Training: legs
Steps: 12k
Cardio: 15x liss
Calories: +700 and climbing
Coached by: R. AP
ALWYAS powered by: @Raptor Labs @Raptor Rep

Wanted to take a second to shoutout my new coach: R. AP ️️️ My dude is not on this forum yet but well get it organised - here’s a few sneaky shots of the weapon himself till then

Holy shit - goals

 

[Yuri1]

Holy shit - goals

To kind bro, you look killer dude!

Can’t go wrong with sassys gear to; his a legend

 

[Yuri1]

Log Update: Friday - chest + shoulders

Hope all my EF FAM have all had killers days, and weekend ahead!

Crusher my 4AM Chest and shoulder bias session this morning! This was the very first push session I’ve had for my new program from coach, we’re adding emphasis on my weak parts (in my case shoulders and side laterals for this session)

Was fucking awesome and left zero in the tank this morning, really trying to redefine what I thought was failure sets - and push beyond. One session at a time.

First shot of my new NovoRapid pen pre workout to - thanks to the legends at @Raptor Labs getting them to me in a split second!

Massive shouts to @Raptor Labs @Raptor Rep for going abouve and beyond to get me out everything I needed for my push phase in a single second - fucking dream team!

My coaches bumped my cals up again last night with 300+ as my body weight has been dropping off the bat. That’s 1000cal daily bump and getting we’re getting tighter and leaner each morning.

Daily Stats:
Training: chest + shoulders
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

post workout meal: bird, rice, pineapple, micros, home made chilli pickles.

 

[Yuri1]

Log Update - Saturday - ARMS

Whats good my ELITE FIT BROS! Hope yall smashing it

4am arm session hits fucking awesome, energy is climbing each day and muscles are filling out as body comp is now getting tighter - happy days.

Thanks to my killer coach @R. AP for the caloric bump, the extra carbs are a very welcome change for my new programming.

Pre workout meal around 3.30am stacked with a little fast acting insulin thanks to my bros at @Raptor Labs @Raptor Rep

PRE:
Jasmin rice, banana, honey, cinnamon, salt.

POST:
chicken, rice, pineapple, micros, home made chilli chipotle dressing.

 

[Yuri1]

Log update - Monday - active rest day

Happy Monday all my ELITE FIT BROS! Hope yall jumping into the week gassed up and ready to get it!

Week one: with my amazing new coach @R. AP is now complete - in such a short period of time he has overhauled my nutrition, training, supplements, PEDs, and health protocols - and I’m already reaping the rewards!

fatigue has washed off, body composition is changing daily, calories are up at the same time my body weight went down, along with tighter skin and fuller muscles - and this is ONLY week one!

@Raptor Labs @Raptor Rep have come thought with lighting speed to set up everything I need for my upcoming 16+ hard push phase - can’t wait to see what the before and afters look like.

here’s to hoping I resemble something that looks sort of like a bodybuilder one year from now - one full year of unwavering effort post shoulder surgery was my dream after tearing it - juts to see what 1000% pure dedication to it looks like.

Daily Stats:
Training: rest day (active)
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

fat hammie pump doing cardio, in colour

 

[the_alcatraz]

Log Update - Saturday - ARMS

Whats good my ELITE FIT BROS! Hope yall smashing it

4am arm session hits fucking awesome, energy is climbing each day and muscles are filling out as body comp is now getting tighter - happy days.

Thanks to my killer coach @R. AP for the caloric bump, the extra carbs are a very welcome change for my new programming.

Pre workout meal around 3.30am stacked with a little fast acting insulin thanks to my bros at @Raptor Labs @Raptor Rep

PRE:
Jasmin rice, banana, honey, cinnamon, salt.

POST:
chicken, rice, pineapple, micros, home made chilli chipotle dressing.

View attachment 155006
View attachment 155007

Log update - Monday - active rest day

Happy Monday all my ELITE FIT BROS! Hope yall jumping into the week gassed up and ready to get it!

Week one: with my amazing new coach @R. AP is now complete - in such a short period of time he has overhauled my nutrition, training, supplements, PEDs, and health protocols - and I’m already reaping the rewards!

fatigue has washed off, body composition is changing daily, calories are up at the same time my body weight went down, along with tighter skin and fuller muscles - and this is ONLY week one!

@Raptor Labs @Raptor Rep have come thought with lighting speed to set up everything I need for my upcoming 16+ hard push phase - can’t wait to see what the before and afters look like.

here’s to hoping I resemble something that looks sort of like a bodybuilder one year from now - one full year of unwavering effort post shoulder surgery was my dream after tearing it - juts to see what 1000% pure dedication to it looks like.

Daily Stats:
Training: rest day (active)
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

fat hammie pump doing cardio, in colour
View attachment 155069

big food days and big calf days bro
how much macros you do to look this good? @Yuri1

 

[Yuri1]

big food days and big calf days bro
how much macros you do to look this good? @Yuri1

Big thanks my bro - you’re the number one of complements I swear. Gentleman!

New bump in food from coach (that’s 2 larger increase in a week as my body seems to be taking it all in)

New numbers for start of this week is: 3500 cal

I’ll def get some before and afters in a few weeks - like a 4 week progression

 

[the_alcatraz]

Big thanks my bro - you’re the number one of complements I swear. Gentleman!

New bump in food from coach (that’s 2 larger increase in a week as my body seems to be taking it all in)

New numbers for start of this week is: 3500 cal

I’ll def get some before and afters in a few weeks - like a 4 week progression

you can do way more food for your lean size bro

 

[Yuri1]

you can do way more food for your lean size bro

Slowly my brother for sure, this is almost 1,300 calorie increase off the bat - we’ll assess each check in weekly

Big love my dude

 

[Raptor Rep]

Log update - Monday - active rest day

Happy Monday all my ELITE FIT BROS! Hope yall jumping into the week gassed up and ready to get it!

Week one: with my amazing new coach @R. AP is now complete - in such a short period of time he has overhauled my nutrition, training, supplements, PEDs, and health protocols - and I’m already reaping the rewards!

fatigue has washed off, body composition is changing daily, calories are up at the same time my body weight went down, along with tighter skin and fuller muscles - and this is ONLY week one!

@Raptor Labs @Raptor Rep have come thought with lighting speed to set up everything I need for my upcoming 16+ hard push phase - can’t wait to see what the before and afters look like.

here’s to hoping I resemble something that looks sort of like a bodybuilder one year from now - one full year of unwavering effort post shoulder surgery was my dream after tearing it - juts to see what 1000% pure dedication to it looks like.

Daily Stats:
Training: rest day (active)
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

fat hammie pump doing cardio, in colour
View attachment 155069

thats where all my calves went, wtf

 

[Ratatata]

Have u started novo bro?

 

[Yuri1]

thats where all my calves went, wtf

Hahah have the back they are slow

 

[Yuri1]

Have u started novo bro?

Yes sir, but due to how my my new programming and split is set out - I’ve only had 3 shots (3 workouts taking it so far) so I’ll this week will be a good way to see how it gos.

I’ve got a shoulder and arm focused 4am session lined up for tomorrow that will be exciting to see.

 

[abolone]

Hell yeah bro! the consistency is absolutely on POINT!

 

[Yuri1]

Hell yeah bro! the consistency is absolutely on POINT!

Thanks so much my dude, I’m feeling like a million bucks with a few extra calories in the system.

Now really trying to focus on the new movement patters I have, then bring the fucking war to the sets once I’ve got them dialled in

 

[abolone]

TIME TO FLY!!!

 

[Ratatata]

Yes sir, but due to how my my new programming and split is set out - I’ve only had 3 shots (3 workouts taking it so far) so I’ll this week will be a good way to see how it gos.

I’ve got a shoulder and arm focused 4am session lined up for tomorrow that will be exciting to see.

Something what i am planning to run nxt growth phase. Following along. Experiment with Insulin something i am very interested.

 

[Yuri1]

Something what i am planning to run nxt growth phase. Following along. Experiment with Insulin something i am very interested.

For sure bro, I’m only a few days in but I track everything so I can give you my feedback and data and numbers in a few weeks if that helps when you get closer to running it

 

[Ratatata]

For sure bro, I’m only a few days in but I track everything so I can give you my feedback and data and numbers in a few weeks if that helps when you get closer to running it

I will slide u into ur dm
When i am ready. Gud luck with ur growth phase bro. Beast incoming

 

[Yuri1]

I will slide u into ur dm
When i am ready. Gud luck with ur growth phase bro. Beast incoming

Anytime my dude, always got time for you legend!

And back at you bro. Your making leaps and bounds in your progress pics each week - fucking gorilla sized back

 

[Yuri1]

Happy Tuesday all my ELITE FIT BROS!

Hope all my Aussie brothers are full of energy and ready to fuck the day up!

And my USA bros already smashed it!

Sending yall BIG energy's!!!

 

[the_alcatraz]

Happy Tuesday all my ELITE FIT BROS!

Hope all my Aussie brothers are full of energy and ready to fuck the day up!

And my USA bros already smashed it!

Sending yall BIG energy's!!!

happy day @Yuri1 bro EF fam 4LIFE! love the positivity, its end day here lol

 

[Yuri1]

happy day @Yuri1 bro EF fam 4LIFE! love the positivity, its end day here lol

My dude trying to give it back for sure, your such a upbeat and positive dude - always giving good vibes!

Fuck yeah bro it’s early morning here still - I’m up at like 330am each morning hahha

 

[Yuri1]

Log update - Tuesday - shoulders + arms

BIG LOVE EF FAM!

Another fire session locked down at 4am this morning, my new program has me hitting shoulders and arms twice a week to bring the little chop stick arms up the speed feels really good having them as there own day as they had previously been a after though at the end of a push or pull session.

Big thanks to my coach @R. AP for setting it up and assessing my needs and formulating a plan to build this physique. After years of blinding bro-ing my way though it makes me confident there is a structure and needs assessment in place.

@Raptor Labs @Raptor Rep keeping my recovery though the roof, protocol is quite modest right now - the nutrition side of things is really propelling me at the moment.

Daily Stats:
Training: shoulders + arms
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

Meal 3 - right out the pan cos’ busy today:
Bird breast, Jasmin rice, green bean, brussel sprouts, carrots, almond butter, heavy on the home made picked chilli.

 

[the_alcatraz]

My dude trying to give it back for sure, your such a upbeat and positive dude - always giving good vibes!

Fuck yeah bro it’s early morning here still - I’m up at like 330am each morning hahha

330 early! you sleep at 7?

 

[Yuri1]

330 early! you sleep at 7?

Yeah bro I get a meal down before I train, so normally around 3:15-3:30 I’m up and at it

 

[abolone]

coaching gonna take things to the next level im so excited for this bro
hell yes!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

LETS FKN GO!

 

[Yuri1]

coaching gonna take things to the next level im so excited for this bro
hell yes!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

LETS FKN GO!

Thanks for support always my dude - really keen to see what before and after look like as I’ve never done it before hey

But thank you bro - I’m giving it everything I have for the next 12 months

 

[Ratatata]

Anytime my dude, always got time for you legend!

And back at you bro. Your making leaps and bounds in your progress pics each week - fucking gorilla sized back

Thank you sir

 

[Yuri1]

Thank you sir

Anytime my G - keep killing bro your a legend

 

[Yuri1]

Log update: Wednesday - legs

Happy Humpday my ELITE FIT BROS!

Ripped into this morning with a savage 4am leg session, hammies being the major focus right now to bring them and my abductors up to size with the quads

Left zero in the tank, still working out the flow and progressions of sets with my new programming - as it’s slightly different to what I had been doing in the past - trying to really fucking lock-in to true failure and going beyond what I know.

Daily Stats:
Training: legs
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

Couple melas this morning:
1: post workout - bird, rice, micros, pineapple, beetroot.

2: meal 3 - bird, rice, micros, almond butter.

 

[the_alcatraz]

Log update: Wednesday - legs

Happy Humpday my ELITE FIT BROS!

Ripped into this morning with a savage 4am leg session, hammies being the major focus right now to bring them and my abductors up to size with the quads

Left zero in the tank, still working out the flow and progressions of sets with my new programming - as it’s slightly different to what I had been doing in the past - trying to really fucking lock-in to true failure and going beyond what I know.

Daily Stats:
Training: legs
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

Couple melas this morning:
1: post workout - bird, rice, micros, pineapple, beetroot.

2: meal 3 - bird, rice, micros, almond butter.

View attachment 155236
View attachment 155237

eating clean and hard bro @Yuri1

 

[Yuri1]

eating clean and hard bro @Yuri1

For sure bro, not missing a single meal or macro or off plan eating at all - trying to build for real my brother as I reverse out of the defect I was in

 

[the_alcatraz]

For sure bro, not missing a single meal or macro or off plan eating at all - trying to build for real my brother as I reverse out of the defect I was in

you are steady bro thats why you so big and thick

 

[Yuri1]

you are steady bro thats why you so big and thick

Not yet my dude, only a little fella soon though!

Cheers as always bro