Approved Log Off season prep for 2026 IFBB Journal

[ROIDDERS]

Push Session

Incline hammer press
70kg a side x 8
60kg a side x 10

Iso lateral bench press
45kg a side x 9
40kg a side x 10

chest press
117kg x 9

pec dec
110lbs x 12
103lbs x 13

tricep rope pushdowns
3x 28kg x 12

single arm tricep pulldown
3x 15kg x 12

the push session is looking really nice. i like the single arm tricep pulldown too. that is fun training session @freakfit

 

[RoySimpson]

Push Session

Incline hammer press
70kg a side x 8
60kg a side x 10

Iso lateral bench press
45kg a side x 9
40kg a side x 10

chest press
117kg x 9

pec dec
110lbs x 12
103lbs x 13

tricep rope pushdowns
3x 28kg x 12

single arm tricep pulldown
3x 15kg x 12

@freakfit awesome push session right here bro!

 

[Raptor Rep]

Push Session

Incline hammer press
70kg a side x 8
60kg a side x 10

Iso lateral bench press
45kg a side x 9
40kg a side x 10

chest press
117kg x 9

pec dec
110lbs x 12
103lbs x 13

tricep rope pushdowns
3x 28kg x 12

single arm tricep pulldown
3x 15kg x 12

incredible progress bro, you've made such impressive progress so quickly

 

[freakfit]

Push Session

Incline hammer press
70kg a side x 8
60kg a side x 10

Iso lateral bench press
45kg a side x 9
40kg a side x 10

chest press
117kg x 9

pec dec
110lbs x 12
103lbs x 13

tricep rope pushdowns
3x 28kg x 12

single arm tricep pulldown
3x 15kg x 12

FOOD for this week.

Meal 1.

5 weetbix
1 banana
30g honey
25g nut butter
protein shake

Meal 2.

chicken breast 160g
mashed potato 380g

Meal 3.

protein shake
5 crumpets
40g jam

Meal 4.

200g porterhouse steak
380g jasmine rice
400ml orange juice

meal 5.

130g gluten free coco pops
350ml rice milk

Cals

4707
P 267
C 671
F 106

 

[Raptor Rep]

FOOD for this week.

Meal 1.

5 weetbix
1 banana
30g honey
25g nut butter
protein shake

Meal 2.

chicken breast 160g
mashed potato 380g

Meal 3.

protein shake
5 crumpets
40g jam

Meal 4.

200g porterhouse steak
380g jasmine rice
400ml orange juice

meal 5.

130g gluten free coco pops
350ml rice milk

Cals

4707
P 267
C 671
F 106

love it all bro especially that steak

 

[MUSTANG_18]

FOOD for this week.

Meal 1.

5 weetbix
1 banana
30g honey
25g nut butter
protein shake

Meal 2.

chicken breast 160g
mashed potato 380g

Meal 3.

protein shake
5 crumpets
40g jam

Meal 4.

200g porterhouse steak
380g jasmine rice
400ml orange juice

meal 5.

130g gluten free coco pops
350ml rice milk

Cals

4707
P 267
C 671
F 106

maxing out on carbs GROWING

love it all bro especially that steak

TEAM RAPTOR for the Growth!

 

[freakfit]

FOOD for this week.

Meal 1.

5 weetbix
1 banana
30g honey
25g nut butter
protein shake

Meal 2.

chicken breast 160g
mashed potato 380g

Meal 3.

protein shake
5 crumpets
40g jam

Meal 4.

200g porterhouse steak
380g jasmine rice
400ml orange juice

meal 5.

130g gluten free coco pops
350ml rice milk

Cals

4707
P 267
C 671
F 106

Check in day!

Another solid week and weight increase again, 109.1kg getting close to the 110kg goal that has been in my head for a while now.
will probably push it a bit further before doing a little mini cut to tidy things up a little before looking to push back up again with the next goal being 115kg.

 

[freakfit]

And you said you'd be happy to hit 110kg mate that's right around the corner I think it's time you moved the goal post for this offseason proud of you bro, growing like a fkn weed

thanks brother appreciate you and the extra push in training!!

 

[the_alcatraz]

Check in day!

Another solid week and weight increase again, 109.1kg getting close to the 110kg goal that has been in my head for a while now.
will probably push it a bit further before doing a little mini cut to tidy things up a little before looking to push back up again with the next goal being 115kg.

hella wide back bro HELLA wide

 

[SteveMobsterG]

Check in day!

Another solid week and weight increase again, 109.1kg getting close to the 110kg goal that has been in my head for a while now.
will probably push it a bit further before doing a little mini cut to tidy things up a little before looking to push back up again with the next goal being 115kg.

Looks a proper unit