Approved Log 2025 IFBB debut cycle and progress Log

[the_alcatraz]

This weeks Full check in Current Weight: 105.0 kg



Fuelled by @Raptor Labs @Raptor Rep.


slight increase in weight this week again still holding onto some water and inflammation but it is starting to dissipate

Back in the gym properly now just need to be cautious of the finger and shoulder. have reduced training days to four times a week to reduce fatigue.



Changes This Week:

• good drop in food and increase in cardio duration to 35 minutes daily beside leg day and day following.
• Anavar increased to 60 mg daily
• added retatrutide split into two injections weekly.
• reduced training to 4 days a week
• decreased primo to account for added Anavar to keep total mg usage the same.

Current PED Protocol:

• Test E – 350 mg/week
• Primo E – 700 mg/week
• GH – 8 IU/day
• Anadrol – 50 mg on leg days
• Clen – 100 mcg/day
• Anavar – 60 mg/ day
• reta 500 mcg 2 x a week

Macros & Calories:

Training Days:

2701 kcal

277 g protein

285 g carbs

46 g fat



rest day:

2212 Kcal

276 g protein

150 g carbs

52 g fat

back double bi thats the shot i like bro you really brining in the size

 

[Dr.Dolittle]

new updated training plan fuelled with @Raptor Labs @Raptor Rep gear

Monday – Legs + Biceps​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Lying Hamstring Curl – 1 × 8–10, 1 × 12–15
• Banded Quad Extension – 1 × 12–15
• Banded Leg Press – 1 × 8–10, 1 × 10–12
• RDL Machine – 1 × 10–15
• Quad Extension – 1 × 12–15
• Rope Hammer Curls – 1 × 12–15
• Single Arm D-Handle Cable Curl – 1 × 12–15, 1 × 15–20

Tuesday – Rest​

Wednesday – Push (Chest, Shoulders, Triceps)​

• Single Arm D-Handle Cable Laterals – 1 × 15–20, 1 × 10–15
• Flat Pin-Loaded Chest Press – 2 × 7–10
• Incline Smith Machine Press – 1 × 7–10
• Decline Small Stack Cable Fly Press – 1 × 10–12, 1 × 10–15
• Long D-Handle Tricep Extensions – 1 × 12–15, 1 × 10–12
• V-Bar Tricep Pushdown – 1 × 8–10, 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Thursday – Rest​

Friday – Posterior ​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Dumbbell Lateral Raises – 1 × 15–20, Rest 10s, 1 × Failure
• Reverse Pec Deck – 1 × 12–15
• Seated Dual D-Handle Cable Row – 2 × 8–10
• Seated Single Arm Plate-Loaded Row – 1 × 10–12, 1 × 12–15
• Lying Hamstring Curl – 1 × 10–12, 1 × 12–15
• Smith Machine Glute Drive – 2 × 12–15
• RDL Machine – 1 × 10–15

Saturday – Delts + Quads​

• Dual Small Stack Cable Rear Delt Flies – 1 × 15–20, 1 × 12–15
• Single Arm D-Handle Cable Laterals – 2 × 10–15
• Reverse Pec Deck – 2 × 10–12, 1 × 15–20
• Dumbbell Lateral Raises – 2 × 12–15
• Quad Extension – 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Sunday – Rest​

 

[the_alcatraz]

new updated training plan fuelled with @Raptor Labs @Raptor Rep gear

Monday – Legs + Biceps​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Lying Hamstring Curl – 1 × 8–10, 1 × 12–15
• Banded Quad Extension – 1 × 12–15
• Banded Leg Press – 1 × 8–10, 1 × 10–12
• RDL Machine – 1 × 10–15
• Quad Extension – 1 × 12–15
• Rope Hammer Curls – 1 × 12–15
• Single Arm D-Handle Cable Curl – 1 × 12–15, 1 × 15–20

Tuesday – Rest​

Wednesday – Push (Chest, Shoulders, Triceps)​

• Single Arm D-Handle Cable Laterals – 1 × 15–20, 1 × 10–15
• Flat Pin-Loaded Chest Press – 2 × 7–10
• Incline Smith Machine Press – 1 × 7–10
• Decline Small Stack Cable Fly Press – 1 × 10–12, 1 × 10–15
• Long D-Handle Tricep Extensions – 1 × 12–15, 1 × 10–12
• V-Bar Tricep Pushdown – 1 × 8–10, 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Thursday – Rest​

Friday – Posterior ​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Dumbbell Lateral Raises – 1 × 15–20, Rest 10s, 1 × Failure
• Reverse Pec Deck – 1 × 12–15
• Seated Dual D-Handle Cable Row – 2 × 8–10
• Seated Single Arm Plate-Loaded Row – 1 × 10–12, 1 × 12–15
• Lying Hamstring Curl – 1 × 10–12, 1 × 12–15
• Smith Machine Glute Drive – 2 × 12–15
• RDL Machine – 1 × 10–15

Saturday – Delts + Quads​

• Dual Small Stack Cable Rear Delt Flies – 1 × 15–20, 1 × 12–15
• Single Arm D-Handle Cable Laterals – 2 × 10–15
• Reverse Pec Deck – 2 × 10–12, 1 × 15–20
• Dumbbell Lateral Raises – 2 × 12–15
• Quad Extension – 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Sunday – Rest​

good training update bro but looks like you are missing pull ups on the back and planks too
we always suggest it in our family you gotta have it

 

[SteveMobsterG]

No squats?

 

[stevesmi]

new updated training plan fuelled with @Raptor Labs @Raptor Rep gear

Monday – Legs + Biceps​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Lying Hamstring Curl – 1 × 8–10, 1 × 12–15
• Banded Quad Extension – 1 × 12–15
• Banded Leg Press – 1 × 8–10, 1 × 10–12
• RDL Machine – 1 × 10–15
• Quad Extension – 1 × 12–15
• Rope Hammer Curls – 1 × 12–15
• Single Arm D-Handle Cable Curl – 1 × 12–15, 1 × 15–20

Tuesday – Rest​

Wednesday – Push (Chest, Shoulders, Triceps)​

• Single Arm D-Handle Cable Laterals – 1 × 15–20, 1 × 10–15
• Flat Pin-Loaded Chest Press – 2 × 7–10
• Incline Smith Machine Press – 1 × 7–10
• Decline Small Stack Cable Fly Press – 1 × 10–12, 1 × 10–15
• Long D-Handle Tricep Extensions – 1 × 12–15, 1 × 10–12
• V-Bar Tricep Pushdown – 1 × 8–10, 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Thursday – Rest​

Friday – Posterior ​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Dumbbell Lateral Raises – 1 × 15–20, Rest 10s, 1 × Failure
• Reverse Pec Deck – 1 × 12–15
• Seated Dual D-Handle Cable Row – 2 × 8–10
• Seated Single Arm Plate-Loaded Row – 1 × 10–12, 1 × 12–15
• Lying Hamstring Curl – 1 × 10–12, 1 × 12–15
• Smith Machine Glute Drive – 2 × 12–15
• RDL Machine – 1 × 10–15

Saturday – Delts + Quads​

• Dual Small Stack Cable Rear Delt Flies – 1 × 15–20, 1 × 12–15
• Single Arm D-Handle Cable Laterals – 2 × 10–15
• Reverse Pec Deck – 2 × 10–12, 1 × 15–20
• Dumbbell Lateral Raises – 2 × 12–15
• Quad Extension – 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Sunday – Rest​

another outstanding week of training @Dr.Dolittle You're doing a lot of good things on this. Keep up the good work.

 

[BodyMonster34]

new updated training plan fuelled with @Raptor Labs @Raptor Rep gear

Monday – Legs + Biceps​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Lying Hamstring Curl – 1 × 8–10, 1 × 12–15
• Banded Quad Extension – 1 × 12–15
• Banded Leg Press – 1 × 8–10, 1 × 10–12
• RDL Machine – 1 × 10–15
• Quad Extension – 1 × 12–15
• Rope Hammer Curls – 1 × 12–15
• Single Arm D-Handle Cable Curl – 1 × 12–15, 1 × 15–20

Tuesday – Rest​

Wednesday – Push (Chest, Shoulders, Triceps)​

• Single Arm D-Handle Cable Laterals – 1 × 15–20, 1 × 10–15
• Flat Pin-Loaded Chest Press – 2 × 7–10
• Incline Smith Machine Press – 1 × 7–10
• Decline Small Stack Cable Fly Press – 1 × 10–12, 1 × 10–15
• Long D-Handle Tricep Extensions – 1 × 12–15, 1 × 10–12
• V-Bar Tricep Pushdown – 1 × 8–10, 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Thursday – Rest​

Friday – Posterior ​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Dumbbell Lateral Raises – 1 × 15–20, Rest 10s, 1 × Failure
• Reverse Pec Deck – 1 × 12–15
• Seated Dual D-Handle Cable Row – 2 × 8–10
• Seated Single Arm Plate-Loaded Row – 1 × 10–12, 1 × 12–15
• Lying Hamstring Curl – 1 × 10–12, 1 × 12–15
• Smith Machine Glute Drive – 2 × 12–15
• RDL Machine – 1 × 10–15

Saturday – Delts + Quads​

• Dual Small Stack Cable Rear Delt Flies – 1 × 15–20, 1 × 12–15
• Single Arm D-Handle Cable Laterals – 2 × 10–15
• Reverse Pec Deck – 2 × 10–12, 1 × 15–20
• Dumbbell Lateral Raises – 2 × 12–15
• Quad Extension – 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Sunday – Rest​

bro not bad on the training. you should do deadlifts and squats. just do whole day heavy @Dr.Dolittle

 

[Raptor Rep]

new updated training plan fuelled with @Raptor Labs @Raptor Rep gear

Monday – Legs + Biceps​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Lying Hamstring Curl – 1 × 8–10, 1 × 12–15
• Banded Quad Extension – 1 × 12–15
• Banded Leg Press – 1 × 8–10, 1 × 10–12
• RDL Machine – 1 × 10–15
• Quad Extension – 1 × 12–15
• Rope Hammer Curls – 1 × 12–15
• Single Arm D-Handle Cable Curl – 1 × 12–15, 1 × 15–20

Tuesday – Rest​

Wednesday – Push (Chest, Shoulders, Triceps)​

• Single Arm D-Handle Cable Laterals – 1 × 15–20, 1 × 10–15
• Flat Pin-Loaded Chest Press – 2 × 7–10
• Incline Smith Machine Press – 1 × 7–10
• Decline Small Stack Cable Fly Press – 1 × 10–12, 1 × 10–15
• Long D-Handle Tricep Extensions – 1 × 12–15, 1 × 10–12
• V-Bar Tricep Pushdown – 1 × 8–10, 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Thursday – Rest​

Friday – Posterior ​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Dumbbell Lateral Raises – 1 × 15–20, Rest 10s, 1 × Failure
• Reverse Pec Deck – 1 × 12–15
• Seated Dual D-Handle Cable Row – 2 × 8–10
• Seated Single Arm Plate-Loaded Row – 1 × 10–12, 1 × 12–15
• Lying Hamstring Curl – 1 × 10–12, 1 × 12–15
• Smith Machine Glute Drive – 2 × 12–15
• RDL Machine – 1 × 10–15

Saturday – Delts + Quads​

• Dual Small Stack Cable Rear Delt Flies – 1 × 15–20, 1 × 12–15
• Single Arm D-Handle Cable Laterals – 2 × 10–15
• Reverse Pec Deck – 2 × 10–12, 1 × 15–20
• Dumbbell Lateral Raises – 2 × 12–15
• Quad Extension – 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Sunday – Rest​

love a new workout plan, just know you're gonna kill it

 

[ceo]

new updated training plan fuelled with @Raptor Labs @Raptor Rep gear

Monday – Legs + Biceps​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Lying Hamstring Curl – 1 × 8–10, 1 × 12–15
• Banded Quad Extension – 1 × 12–15
• Banded Leg Press – 1 × 8–10, 1 × 10–12
• RDL Machine – 1 × 10–15
• Quad Extension – 1 × 12–15
• Rope Hammer Curls – 1 × 12–15
• Single Arm D-Handle Cable Curl – 1 × 12–15, 1 × 15–20

Tuesday – Rest​

Wednesday – Push (Chest, Shoulders, Triceps)​

• Single Arm D-Handle Cable Laterals – 1 × 15–20, 1 × 10–15
• Flat Pin-Loaded Chest Press – 2 × 7–10
• Incline Smith Machine Press – 1 × 7–10
• Decline Small Stack Cable Fly Press – 1 × 10–12, 1 × 10–15
• Long D-Handle Tricep Extensions – 1 × 12–15, 1 × 10–12
• V-Bar Tricep Pushdown – 1 × 8–10, 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Thursday – Rest​

Friday – Posterior ​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Dumbbell Lateral Raises – 1 × 15–20, Rest 10s, 1 × Failure
• Reverse Pec Deck – 1 × 12–15
• Seated Dual D-Handle Cable Row – 2 × 8–10
• Seated Single Arm Plate-Loaded Row – 1 × 10–12, 1 × 12–15
• Lying Hamstring Curl – 1 × 10–12, 1 × 12–15
• Smith Machine Glute Drive – 2 × 12–15
• RDL Machine – 1 × 10–15

Saturday – Delts + Quads​

• Dual Small Stack Cable Rear Delt Flies – 1 × 15–20, 1 × 12–15
• Single Arm D-Handle Cable Laterals – 2 × 10–15
• Reverse Pec Deck – 2 × 10–12, 1 × 15–20
• Dumbbell Lateral Raises – 2 × 12–15
• Quad Extension – 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Sunday – Rest​

@Dr.Dolittle bros you look great! got made love for this. i like the friday and saturday grind the best

 

[2Thick]

new updated training plan fuelled with @Raptor Labs @Raptor Rep gear

Monday – Legs + Biceps​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Lying Hamstring Curl – 1 × 8–10, 1 × 12–15
• Banded Quad Extension – 1 × 12–15
• Banded Leg Press – 1 × 8–10, 1 × 10–12
• RDL Machine – 1 × 10–15
• Quad Extension – 1 × 12–15
• Rope Hammer Curls – 1 × 12–15
• Single Arm D-Handle Cable Curl – 1 × 12–15, 1 × 15–20

Tuesday – Rest​

Wednesday – Push (Chest, Shoulders, Triceps)​

• Single Arm D-Handle Cable Laterals – 1 × 15–20, 1 × 10–15
• Flat Pin-Loaded Chest Press – 2 × 7–10
• Incline Smith Machine Press – 1 × 7–10
• Decline Small Stack Cable Fly Press – 1 × 10–12, 1 × 10–15
• Long D-Handle Tricep Extensions – 1 × 12–15, 1 × 10–12
• V-Bar Tricep Pushdown – 1 × 8–10, 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Thursday – Rest​

Friday – Posterior ​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Dumbbell Lateral Raises – 1 × 15–20, Rest 10s, 1 × Failure
• Reverse Pec Deck – 1 × 12–15
• Seated Dual D-Handle Cable Row – 2 × 8–10
• Seated Single Arm Plate-Loaded Row – 1 × 10–12, 1 × 12–15
• Lying Hamstring Curl – 1 × 10–12, 1 × 12–15
• Smith Machine Glute Drive – 2 × 12–15
• RDL Machine – 1 × 10–15

Saturday – Delts + Quads​

• Dual Small Stack Cable Rear Delt Flies – 1 × 15–20, 1 × 12–15
• Single Arm D-Handle Cable Laterals – 2 × 10–15
• Reverse Pec Deck – 2 × 10–12, 1 × 15–20
• Dumbbell Lateral Raises – 2 × 12–15
• Quad Extension – 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Sunday – Rest​

@Dr.Dolittle good week of training. try resting another day. what i noticed when i take weekends off is i get super tired. mix it up on the day off so your body keeps energy high IMO

 

[Ulter]

new updated training plan fuelled with @Raptor Labs @Raptor Rep gear

Monday – Legs + Biceps​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Lying Hamstring Curl – 1 × 8–10, 1 × 12–15
• Banded Quad Extension – 1 × 12–15
• Banded Leg Press – 1 × 8–10, 1 × 10–12
• RDL Machine – 1 × 10–15
• Quad Extension – 1 × 12–15
• Rope Hammer Curls – 1 × 12–15
• Single Arm D-Handle Cable Curl – 1 × 12–15, 1 × 15–20

Tuesday – Rest​

Wednesday – Push (Chest, Shoulders, Triceps)​

• Single Arm D-Handle Cable Laterals – 1 × 15–20, 1 × 10–15
• Flat Pin-Loaded Chest Press – 2 × 7–10
• Incline Smith Machine Press – 1 × 7–10
• Decline Small Stack Cable Fly Press – 1 × 10–12, 1 × 10–15
• Long D-Handle Tricep Extensions – 1 × 12–15, 1 × 10–12
• V-Bar Tricep Pushdown – 1 × 8–10, 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Thursday – Rest​

Friday – Posterior ​

• (Weighted) Decline Bench Crunches – 1 × 15–20
• Dumbbell Lateral Raises – 1 × 15–20, Rest 10s, 1 × Failure
• Reverse Pec Deck – 1 × 12–15
• Seated Dual D-Handle Cable Row – 2 × 8–10
• Seated Single Arm Plate-Loaded Row – 1 × 10–12, 1 × 12–15
• Lying Hamstring Curl – 1 × 10–12, 1 × 12–15
• Smith Machine Glute Drive – 2 × 12–15
• RDL Machine – 1 × 10–15

Saturday – Delts + Quads​

• Dual Small Stack Cable Rear Delt Flies – 1 × 15–20, 1 × 12–15
• Single Arm D-Handle Cable Laterals – 2 × 10–15
• Reverse Pec Deck – 2 × 10–12, 1 × 15–20
• Dumbbell Lateral Raises – 2 × 12–15
• Quad Extension – 1 × 12–15
• Calf Machine (Seated Preferred) – 1 × 15–20, 1 × 12–15

Sunday – Rest​

cannot go wrong with this hard work. that is how its done my man! keep up the grind going! @Dr.Dolittle