Approved Log 2025 Growth Phase - Test Eq NPP Masteron Cycle - IFBB Debut Log

[SteveMobsterG]

UPPER
10 weeks and 1 day out

Sponsored by the best in the game @Raptor Labs @Raptor Rep

Great upper day logged, managed to make some decent progressions in this session on a couple of exercises - however Dumbbell press has shit the bed a little since body weight has dropped dramatically and i’m feeling much less stable and therefor not as strong but it’s to be expected.

Warmup:
Decline Push Ups 2 x 15
Wide Grip Pull-ups 2 x 15

Working Sets:
Panatta Decline Press
70 x 11
65 x 10
57.5 x 11

Dumbbell Flat Bench
(managed to keep weight the same as last week but reps dropped slightly on all sets - in saying that form was more precise with a longer pause in the stretch)
45 x 9
42.5 x 9
40 x 9

Panatta Machine Lateral
First two sets are unilateral and last set is bilateral
2 min rest times
85 x 14
80 x 15
70 x 10

Cable Front Lateral (Cuffed)
All sets are done unilaterally
2 min rest times
12.5 x 10
10 x 14
10 x 10

Panatta Super Row
Focus here is on the upper back / trap and rhomboid area.
51.25 x 11
50 x 10
48.75 x 11

Chest Supported T-Bar
Wide grip - again focus on upper back
62.5 x 8
55 x 10

Yep - smaller = less leverage advantage

 

[ROIDDERS]

UPPER
10 weeks and 1 day out

Sponsored by the best in the game @Raptor Labs @Raptor Rep

Great upper day logged, managed to make some decent progressions in this session on a couple of exercises - however Dumbbell press has shit the bed a little since body weight has dropped dramatically and i’m feeling much less stable and therefor not as strong but it’s to be expected.

Warmup:
Decline Push Ups 2 x 15
Wide Grip Pull-ups 2 x 15

Working Sets:
Panatta Decline Press
70 x 11
65 x 10
57.5 x 11

Dumbbell Flat Bench
(managed to keep weight the same as last week but reps dropped slightly on all sets - in saying that form was more precise with a longer pause in the stretch)
45 x 9
42.5 x 9
40 x 9

Panatta Machine Lateral
First two sets are unilateral and last set is bilateral
2 min rest times
85 x 14
80 x 15
70 x 10

Cable Front Lateral (Cuffed)
All sets are done unilaterally
2 min rest times
12.5 x 10
10 x 14
10 x 10

Panatta Super Row
Focus here is on the upper back / trap and rhomboid area.
51.25 x 11
50 x 10
48.75 x 11

Chest Supported T-Bar
Wide grip - again focus on upper back
62.5 x 8
55 x 10

@Hog. panatta super row
and chest supported T bar is perfect
you won't go wrong with cable front lateral either

 

[Ulter]

UPPER
10 weeks and 1 day out

Sponsored by the best in the game @Raptor Labs @Raptor Rep

Great upper day logged, managed to make some decent progressions in this session on a couple of exercises - however Dumbbell press has shit the bed a little since body weight has dropped dramatically and i’m feeling much less stable and therefor not as strong but it’s to be expected.

Warmup:
Decline Push Ups 2 x 15
Wide Grip Pull-ups 2 x 15

Working Sets:
Panatta Decline Press
70 x 11
65 x 10
57.5 x 11

Dumbbell Flat Bench
(managed to keep weight the same as last week but reps dropped slightly on all sets - in saying that form was more precise with a longer pause in the stretch)
45 x 9
42.5 x 9
40 x 9

Panatta Machine Lateral
First two sets are unilateral and last set is bilateral
2 min rest times
85 x 14
80 x 15
70 x 10

Cable Front Lateral (Cuffed)
All sets are done unilaterally
2 min rest times
12.5 x 10
10 x 14
10 x 10

Panatta Super Row
Focus here is on the upper back / trap and rhomboid area.
51.25 x 11
50 x 10
48.75 x 11

Chest Supported T-Bar
Wide grip - again focus on upper back
62.5 x 8
55 x 10

EF family appreciates your hard work on this
That is some terrific volume. You are kicking ass and taking names.

@Hog.

 

[Hog.]

@Hog. panatta super row
and chest supported T bar is perfect
you won't go wrong with cable front lateral either

Yes sir! I'm really enjoying this current run of exercises in this training block.

EF family appreciates your hard work on this
That is some terrific volume. You are kicking ass and taking names.

@Hog.

Thankyou brother, just doing my bit for the Raptor and EF crews.

 

[ceo]

UPPER
10 weeks and 1 day out

Sponsored by the best in the game @Raptor Labs @Raptor Rep

Great upper day logged, managed to make some decent progressions in this session on a couple of exercises - however Dumbbell press has shit the bed a little since body weight has dropped dramatically and i’m feeling much less stable and therefor not as strong but it’s to be expected.

Warmup:
Decline Push Ups 2 x 15
Wide Grip Pull-ups 2 x 15

Working Sets:
Panatta Decline Press
70 x 11
65 x 10
57.5 x 11

Dumbbell Flat Bench
(managed to keep weight the same as last week but reps dropped slightly on all sets - in saying that form was more precise with a longer pause in the stretch)
45 x 9
42.5 x 9
40 x 9

Panatta Machine Lateral
First two sets are unilateral and last set is bilateral
2 min rest times
85 x 14
80 x 15
70 x 10

Cable Front Lateral (Cuffed)
All sets are done unilaterally
2 min rest times
12.5 x 10
10 x 14
10 x 10

Panatta Super Row
Focus here is on the upper back / trap and rhomboid area.
51.25 x 11
50 x 10
48.75 x 11

Chest Supported T-Bar
Wide grip - again focus on upper back
62.5 x 8
55 x 10

@HOG

bros your back looks good!
V shape is on point
big size and thickness

 

[Raptor Rep]

UPPER
10 weeks and 1 day out

Sponsored by the best in the game @Raptor Labs @Raptor Rep

Great upper day logged, managed to make some decent progressions in this session on a couple of exercises - however Dumbbell press has shit the bed a little since body weight has dropped dramatically and i’m feeling much less stable and therefor not as strong but it’s to be expected.

Warmup:
Decline Push Ups 2 x 15
Wide Grip Pull-ups 2 x 15

Working Sets:
Panatta Decline Press
70 x 11
65 x 10
57.5 x 11

Dumbbell Flat Bench
(managed to keep weight the same as last week but reps dropped slightly on all sets - in saying that form was more precise with a longer pause in the stretch)
45 x 9
42.5 x 9
40 x 9

Panatta Machine Lateral
First two sets are unilateral and last set is bilateral
2 min rest times
85 x 14
80 x 15
70 x 10

Cable Front Lateral (Cuffed)
All sets are done unilaterally
2 min rest times
12.5 x 10
10 x 14
10 x 10

Panatta Super Row
Focus here is on the upper back / trap and rhomboid area.
51.25 x 11
50 x 10
48.75 x 11

Chest Supported T-Bar
Wide grip - again focus on upper back
62.5 x 8
55 x 10

that back is seriously impressive bro

dw about the reps with improved form, it'll come back

 

[2Thick]

UPPER
10 weeks and 1 day out

Sponsored by the best in the game @Raptor Labs @Raptor Rep

Great upper day logged, managed to make some decent progressions in this session on a couple of exercises - however Dumbbell press has shit the bed a little since body weight has dropped dramatically and i’m feeling much less stable and therefor not as strong but it’s to be expected.

Warmup:
Decline Push Ups 2 x 15
Wide Grip Pull-ups 2 x 15

Working Sets:
Panatta Decline Press
70 x 11
65 x 10
57.5 x 11

Dumbbell Flat Bench
(managed to keep weight the same as last week but reps dropped slightly on all sets - in saying that form was more precise with a longer pause in the stretch)
45 x 9
42.5 x 9
40 x 9

Panatta Machine Lateral
First two sets are unilateral and last set is bilateral
2 min rest times
85 x 14
80 x 15
70 x 10

Cable Front Lateral (Cuffed)
All sets are done unilaterally
2 min rest times
12.5 x 10
10 x 14
10 x 10

Panatta Super Row
Focus here is on the upper back / trap and rhomboid area.
51.25 x 11
50 x 10
48.75 x 11

Chest Supported T-Bar
Wide grip - again focus on upper back
62.5 x 8
55 x 10

panatta super row and chest support T bar
these are great exercises
I like how you vary up your grip.

@Hog.

 

[Hog.]

HAMSTRINGS
@ 10 weeks out.

Second lower body day of the week going down. Hamstring focused leg day. One of my favourite days of the week since I get to Stiff leg deadlift like a meathead. Made some very good progress on lifts in this session that i’m super proud of and finally getting in the groove of training hamstrings and really feeling them work.

Brought to you by none other than @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
100 x 14
100 x 12
100 x 10

Seated Hamstring Curl
(messed around a bit with the machine setup here and these are feeling ON point now)
82.5 x 12
75 x 12
70 x 12

Wide Stance Leg Press
(more emphasis on the hamstring and glute on these over the quads but you will still get some quad involvement)
220 x 12
220 x 11
220 x 10

Stiff-Legged Deadlift
200 x 7 - this was up 5kg from last week and only down 1 rep
185 x 9 - this was up 5kg and matched reps

Machine Hip Thrusts
(don’t neglect those glutes)
80 x 12
80 x 12

Standing Calf Raise

 

[MUSTANG_18]

Appreciate it brother, working on the upper back thickness and density. Lats are there but the upper back needs to catchup a little.

honestly you're dense AF dude like legit thick

 

[ROIDDERS]

Yes sir! I'm really enjoying this current run of exercises in this training block.

Thankyou brother, just doing my bit for the Raptor and EF crews.

EF family love!