Approved Log 2025 IFBB debut cycle Log

[King odyssey]

Pull day
POWERED BY @Raptor Rep
@Raptor Labs



Chin ups wide grip
2xAMRAP
20
15

Cable pull down d handle
4x10-12
60x12
70x12
65x12
65x13

Panatta dorsy row
3x10-12
105x12
105x12
95x12

Single arm super high row panatta
3x10-12
65x11
55x13
50x15

Cable seated low row v bar
3x10-12
75x12
70x12
60x12

Bicep curl machine
3x15
35x15
35x15
35x15

 

[the_alcatraz]

Pull day
POWERED BY @Raptor Rep
@Raptor Labs



Chin ups wide grip
2xAMRAP
20
15

Cable pull down d handle
4x10-12
60x12
70x12
65x12
65x13

Panatta dorsy row
3x10-12
105x12
105x12
95x12

Single arm super high row panatta
3x10-12
65x11
55x13
50x15

Cable seated low row v bar
3x10-12
75x12
70x12
60x12

Bicep curl machine
3x15
35x15
35x15
35x15

you 10 days out too right bro?

 

[Noah Wixx]

FOOD UPDATE
@Raptor Labs @Raptor Rep
HIGH DAY
M1
90 grams rice flour
100 grams strawbs
20 grams honey
60 whey chum

M2
100 grams jasmine rice
245g chicken breast
25 g honey

M3
60 whey cbum
Honey o crunch 80 grams
50 grams coco pops

M4
120g rice flour
25g honey
60 whey cbum
100g strawbs

M5
100 grams jasmine rice
245g chicken breast
25 g honey

Intra
50 grams karbolin

600 carb
260 protein
0 ADDED FATS

Awesome meals

 

[Raptor Rep]

Pull day
POWERED BY @Raptor Rep
@Raptor Labs



Chin ups wide grip
2xAMRAP
20
15

Cable pull down d handle
4x10-12
60x12
70x12
65x12
65x13

Panatta dorsy row
3x10-12
105x12
105x12
95x12

Single arm super high row panatta
3x10-12
65x11
55x13
50x15

Cable seated low row v bar
3x10-12
75x12
70x12
60x12

Bicep curl machine
3x15
35x15
35x15
35x15

great session as always brother

 

[ballin2504]

FOOD UPDATE
@Raptor Labs @Raptor Rep
HIGH DAY
M1
90 grams rice flour
100 grams strawbs
20 grams honey
60 whey chum

M2
100 grams jasmine rice
245g chicken breast
25 g honey

M3
60 whey cbum
Honey o crunch 80 grams
50 grams coco pops

M4
120g rice flour
25g honey
60 whey cbum
100g strawbs

M5
100 grams jasmine rice
245g chicken breast
25 g honey

Intra
50 grams karbolin

600 carb
260 protein
0 ADDED FATS

@King odyssey looking great big fella. Definitely putting that work in

 

[25homes]

FOOD UPDATE
@Raptor Labs @Raptor Rep
HIGH DAY
M1
90 grams rice flour
100 grams strawbs
20 grams honey
60 whey chum

M2
100 grams jasmine rice
245g chicken breast
25 g honey

M3
60 whey cbum
Honey o crunch 80 grams
50 grams coco pops

M4
120g rice flour
25g honey
60 whey cbum
100g strawbs

M5
100 grams jasmine rice
245g chicken breast
25 g honey

Intra
50 grams karbolin

600 carb
260 protein
0 ADDED FATS

Food looks really good Bru

 

[King odyssey]

ALRIGHT CHECK INS
1 FKN WEEK OUT

Was a little stressed yesterday about the loook but woke up better today so just need to wash the inflammation off now get dry as fuck and win the show PRODUCED BY @Raptor Labs @Raptor Rep

Cannot thank the boys enough for getting me through this first prep wouldn’t of made it without them the best support and gear in Australia

Training day food today
And then into depletion week boys
A few back to back low days and water manipulation and we’ll be flat dry and even more lean. Cardio has been dropped but steps in still last anabolic shots in todsy then keep growth until I fly out Tuesday.

Beyond excited for this I love this fkn shit just need to chill out now works done get a little crispy and leaner and it will all come together then carb up Friday and Saturday then show day Sunday


Let’s get it TEAMRAP

 

[the_alcatraz]

ALRIGHT CHECK INS
1 FKN WEEK OUT

Was a little stressed yesterday about the loook but woke up better today so just need to wash the inflammation off now get dry as fuck and win the show PRODUCED BY @Raptor Labs @Raptor Rep

Cannot thank the boys enough for getting me through this first prep wouldn’t of made it without them the best support and gear in Australia

Training day food today
And then into depletion week boys
A few back to back low days and water manipulation and we’ll be flat dry and even more lean. Cardio has been dropped but steps in still last anabolic shots in todsy then keep growth until I fly out Tuesday.

Beyond excited for this I love this fkn shit just need to chill out now works done get a little crispy and leaner and it will all come together then carb up Friday and Saturday then show day Sunday


Let’s get it TEAMRAP

1 week out LFG bro you can do this! win

 

[Raptor Rep]

ALRIGHT CHECK INS
1 FKN WEEK OUT

Was a little stressed yesterday about the loook but woke up better today so just need to wash the inflammation off now get dry as fuck and win the show PRODUCED BY @Raptor Labs @Raptor Rep

Cannot thank the boys enough for getting me through this first prep wouldn’t of made it without them the best support and gear in Australia

Training day food today
And then into depletion week boys
A few back to back low days and water manipulation and we’ll be flat dry and even more lean. Cardio has been dropped but steps in still last anabolic shots in todsy then keep growth until I fly out Tuesday.

Beyond excited for this I love this fkn shit just need to chill out now works done get a little crispy and leaner and it will all come together then carb up Friday and Saturday then show day Sunday


Let’s get it TEAMRAP

FK YES so excited brother, going to be the slowest week yet

 

[King odyssey]

Push day and comp re cap
POWERED BY @Raptor Labs
@Raptor Rep big thanks to these guys getting me through prep and making sure I get the best . I took out classic jnrs and my true novice class , so I’ve decided to do nationals and try win the Jnr classics title in 3 weeks time


Incline press

1x8-10 1x12-15

105x12

95x 12



Dips

1xweighted 1x not weighted

40x12

0x25



Smith high incline press

1x8-10 1x12-15

110x8

90x12









Panatta lateral raise machine

1x10-12 1x12-15 drop set

55x12

55x12

With drop set



Cable y raise

3x12-15

5x15

5x15

5x12



Single arm tricep push down cuffed

2x12-15

12.5x15

12.5x 15

 

[the_alcatraz]

Push day and comp re cap
POWERED BY @Raptor Labs
@Raptor Rep big thanks to these guys getting me through prep and making sure I get the best . I took out classic jnrs and my true novice class , so I’ve decided to do nationals and try win the Jnr classics title in 3 weeks time


Incline press

1x8-10 1x12-15

105x12

95x 12



Dips

1xweighted 1x not weighted

40x12

0x25



Smith high incline press

1x8-10 1x12-15

110x8

90x12









Panatta lateral raise machine

1x10-12 1x12-15 drop set

55x12

55x12

With drop set



Cable y raise

3x12-15

5x15

5x15

5x12



Single arm tricep push down cuffed

2x12-15

12.5x15

12.5x 15

damn this is a big win for team raptor bro and yourself
how do you feel right now? feeling good?

 

[King odyssey]

damn this is a big win for team raptor bro and yourself
how do you feel right now? feeling good?

Feeling good ready for the national title

 

[King odyssey]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

 

[the_alcatraz]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

Damn you got good glutes ripped bro and that front package is a win

 

[stevesmi]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

@King odyssey wow good job man! the leg training is outstanding. you won't go wrong with it

 

[Raptor Rep]

Push day and comp re cap
POWERED BY @Raptor Labs
@Raptor Rep big thanks to these guys getting me through prep and making sure I get the best . I took out classic jnrs and my true novice class , so I’ve decided to do nationals and try win the Jnr classics title in 3 weeks time


Incline press

1x8-10 1x12-15

105x12

95x 12



Dips

1xweighted 1x not weighted

40x12

0x25



Smith high incline press

1x8-10 1x12-15

110x8

90x12









Panatta lateral raise machine

1x10-12 1x12-15 drop set

55x12

55x12

With drop set



Cable y raise

3x12-15

5x15

5x15

5x12



Single arm tricep push down cuffed

2x12-15

12.5x15

12.5x 15

well done brother, we're super proud

 

[King odyssey]

well done brother, we're super proud

Couldn’t of done it without you guys

 

[SteveMobsterG]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

Have someone take the photos

 

[2Thick]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

@King odyssey keep up the deep training. you won't go wrong with it. leg press is on point

 

[BodyMonster34]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

@King odyssey bro you the true champion. the seated calf raises building some good size. much love for it

 

[Ulter]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

glutes are paying off from the training. legs look outstanding. seeing some nice size built @King odyssey

 

[ceo]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

bros looking good. let training paying off in spades. @King odysseygot some solid glutes and legs !

 

[ROIDDERS]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

@King odyssey amazing leg day. that is how it should be done. quality job as usual

 

[RoySimpson]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

@King odyssey Legs are popping bro!

 

[ballin2504]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

@King odyssey your legs are looking absolutely ridiculous. A lot of damn good muscle there way to keep after it.

 

[Tiger Salman Khan]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

@King odyssey Legit updates man.....

 

[25homes]

LEG DAY
@Raptor Labs @Raptor Rep



Abductor machine

3x10-12

100x10

90x12

90x11



Leg extension banded red band

2x10-12then drop set on last set

100x12

100x10



Hack squat

A1x8-10

100x8



Leg press

1x10-12 1x12-15

320x17

260x18



Seated calf raises

3x10-12

30x14

30x12

30x12

Lookin thick Bru nice work

 

[King odyssey]

WEDNESDAY MID WEEK CHECK INS
77kg on the dot way leaner than I was last time this time out b4 the vic state show

Plan is rest today , with training day cals
Condition is basically there and we don’t wanna flatten me off even more as it will be harder to fill back out with a 3 day depleting
So high day tomorrow train legs for the last time , Friday training depends on how I feel fatigue wise don’t wanna push myself and fatigue bad just gotta be honest with myself but last cardio Friday and we’ll see.

Then Saturday check in, high day and train as normal. Sunday check in and either if we spill or not we go training day cals again then rest and wash fatigue off and then into peak week depletion and then fill up Thursday Friday and show Saturday. Then fkn win a Jnr national title for the boys @Raptor Labs @Raptor Rep

 

[the_alcatraz]

WEDNESDAY MID WEEK CHECK INS
77kg on the dot way leaner than I was last time this time out b4 the vic state show

Plan is rest today , with training day cals
Condition is basically there and we don’t wanna flatten me off even more as it will be harder to fill back out with a 3 day depleting
So high day tomorrow train legs for the last time , Friday training depends on how I feel fatigue wise don’t wanna push myself and fatigue bad just gotta be honest with myself but last cardio Friday and we’ll see.

Then Saturday check in, high day and train as normal. Sunday check in and either if we spill or not we go training day cals again then rest and wash fatigue off and then into peak week depletion and then fill up Thursday Friday and show Saturday. Then fkn win a Jnr national title for the boys @Raptor Labs @Raptor Rep

damn i gotta say your glutes are F***8 amazing bro

 

[King odyssey]

damn i gotta say your glutes are F***8 amazing bro

Thanks brother

 

[Raptor Rep]

WEDNESDAY MID WEEK CHECK INS
77kg on the dot way leaner than I was last time this time out b4 the vic state show

Plan is rest today , with training day cals
Condition is basically there and we don’t wanna flatten me off even more as it will be harder to fill back out with a 3 day depleting
So high day tomorrow train legs for the last time , Friday training depends on how I feel fatigue wise don’t wanna push myself and fatigue bad just gotta be honest with myself but last cardio Friday and we’ll see.

Then Saturday check in, high day and train as normal. Sunday check in and either if we spill or not we go training day cals again then rest and wash fatigue off and then into peak week depletion and then fill up Thursday Friday and show Saturday. Then fkn win a Jnr national title for the boys @Raptor Labs @Raptor Rep

incredible work brother fkn impressive

 

[King odyssey]

Hello fam



FIRST I need to thank the best in the fucking industry and best product in aus for helping me get through two peak weeks and this whole prep i couldn’t of done it without you guys and I would not of won states without you or produced my best look of my life on the day of nationals @Raptor Labs @Raptor Rep now everyone go buy there fucking products or your small



Now I’ll recap the whole nationals mid week or end of week or something just because there’s heaps to go over but long story short IMO and plenty of others opinion I Probs got overlooked and a little bit of favourites or politics were played but that’s an excuse so no need to dwell on that as this has made me hungry as ever to fucking grow and I’ve got 12kg to put on my cap in the next 2-3 years time and go for the big goal IFBB PRO.



Now I was the leanest on stage posing was perfect just got outsized I think coach isn’t happy about it probably got 4th but no excuses from my end I did everything in my power and didn’t miss so I’m so fkn happy with my package and beat my last showing so I’m happy as Larry on to start my health phase now and get back to being healthy as fuck under the watchful eye of mr @Poprox
We are going to do something very special in the next 2-3 years mark my words





Here is my day of eating today pics that I haven’t finished yet but I need to update logs.



Macros are

500 carb

260 protein

50 fats



So here’s that and also some pics 4 days post show from check in today up 6kg so water and glycogen buffalo

 

[Raptor Rep]

Hello fam



FIRST I need to thank the best in the fucking industry and best product in aus for helping me get through two peak weeks and this whole prep i couldn’t of done it without you guys and I would not of won states without you or produced my best look of my life on the day of nationals @Raptor Labs @Raptor Rep now everyone go buy there fucking products or your small



Now I’ll recap the whole nationals mid week or end of week or something just because there’s heaps to go over but long story short IMO and plenty of others opinion I Probs got overlooked and a little bit of favourites or politics were played but that’s an excuse so no need to dwell on that as this has made me hungry as ever to fucking grow and I’ve got 12kg to put on my cap in the next 2-3 years time and go for the big goal IFBB PRO.



Now I was the leanest on stage posing was perfect just got outsized I think coach isn’t happy about it probably got 4th but no excuses from my end I did everything in my power and didn’t miss so I’m so fkn happy with my package and beat my last showing so I’m happy as Larry on to start my health phase now and get back to being healthy as fuck under the watchful eye of mr @Poprox
We are going to do something very special in the next 2-3 years mark my words





Here is my day of eating today pics that I haven’t finished yet but I need to update logs.


u
Macros are

500 carb

260 protein

50 fats



So here’s that and also some pics 4 days post show from check in today up 6kg so water and glycogen buffalo

great update brother and you looked incredible on stage i understand why coach was unhappy
loving watching this unfold

 

[King odyssey]

great update brother and you looked incredible on stage i understand why coach was unhappy
loving watching this unfold

Thank you boss

 

[abolone]

Still on brother!
Looking amazing!!

 

[King odyssey]

SOME STAGE SHOTS ARE IN
BROUGHT TO YOU BY THE BEST @Raptor Labs @Raptor Rep

 

[the_alcatraz]

Hello fam



FIRST I need to thank the best in the fucking industry and best product in aus for helping me get through two peak weeks and this whole prep i couldn’t of done it without you guys and I would not of won states without you or produced my best look of my life on the day of nationals @Raptor Labs @Raptor Rep now everyone go buy there fucking products or your small



Now I’ll recap the whole nationals mid week or end of week or something just because there’s heaps to go over but long story short IMO and plenty of others opinion I Probs got overlooked and a little bit of favourites or politics were played but that’s an excuse so no need to dwell on that as this has made me hungry as ever to fucking grow and I’ve got 12kg to put on my cap in the next 2-3 years time and go for the big goal IFBB PRO.



Now I was the leanest on stage posing was perfect just got outsized I think coach isn’t happy about it probably got 4th but no excuses from my end I did everything in my power and didn’t miss so I’m so fkn happy with my package and beat my last showing so I’m happy as Larry on to start my health phase now and get back to being healthy as fuck under the watchful eye of mr @Poprox
We are going to do something very special in the next 2-3 years mark my words





Here is my day of eating today pics that I haven’t finished yet but I need to update logs.



Macros are

500 carb

260 protein

50 fats



So here’s that and also some pics 4 days post show from check in today up 6kg so water and glycogen buffalo

SOME STAGE SHOTS ARE IN
BROUGHT TO YOU BY THE BEST @Raptor Labs @Raptor Rep

you look amazing on stage bro i love it

 

[abolone]

Dammnnnnnn bro yes!!

@Raptor Labs hell yeah brother!!!!!!

 

[SteveMobsterG]

Some great shots

 

[Raptor Rep]

SOME STAGE SHOTS ARE IN
BROUGHT TO YOU BY THE BEST @Raptor Labs @Raptor Rep

looked absolutely wild on stage but we knew you would brother

 

[stevesmi]

SOME STAGE SHOTS ARE IN
BROUGHT TO YOU BY THE BEST @Raptor Labs @Raptor Rep

@King odyssey You are looking fantastic, man. Super peeled on stage. You are awesome.

 

[2Thick]

SOME STAGE SHOTS ARE IN
BROUGHT TO YOU BY THE BEST @Raptor Labs @Raptor Rep

Really appreciate the stage shots. We are proud of you, man. You are a hard worker and you deserve everything, you get @King odyssey

 

[Ulter]

SOME STAGE SHOTS ARE IN
BROUGHT TO YOU BY THE BEST @Raptor Labs @Raptor Rep

the shot are solid. You look absolutely peeled in these pictures. @King odyssey I would say your body fat was close to 4%.

 

[ROIDDERS]

SOME STAGE SHOTS ARE IN
BROUGHT TO YOU BY THE BEST @Raptor Labs @Raptor Rep

the stage shots are beautiful! It really does make me happy to see one of our EF family doing this type of damage on stage. You are kicking ass and taking names. @King odyssey

 

[King odyssey]

looked absolutely wild on stage but we knew you would brother

Thank you boss

 

[Noah Wixx]

SOME STAGE SHOTS ARE IN
BROUGHT TO YOU BY THE BEST @Raptor Labs @Raptor Rep

Impressive looking photos and posing

 

[Tiger Salman Khan]

Hello fam



FIRST I need to thank the best in the fucking industry and best product in aus for helping me get through two peak weeks and this whole prep i couldn’t of done it without you guys and I would not of won states without you or produced my best look of my life on the day of nationals @Raptor Labs @Raptor Rep now everyone go buy there fucking products or your small



Now I’ll recap the whole nationals mid week or end of week or something just because there’s heaps to go over but long story short IMO and plenty of others opinion I Probs got overlooked and a little bit of favourites or politics were played but that’s an excuse so no need to dwell on that as this has made me hungry as ever to fucking grow and I’ve got 12kg to put on my cap in the next 2-3 years time and go for the big goal IFBB PRO.



Now I was the leanest on stage posing was perfect just got outsized I think coach isn’t happy about it probably got 4th but no excuses from my end I did everything in my power and didn’t miss so I’m so fkn happy with my package and beat my last showing so I’m happy as Larry on to start my health phase now and get back to being healthy as fuck under the watchful eye of mr @Poprox
We are going to do something very special in the next 2-3 years mark my words





Here is my day of eating today pics that I haven’t finished yet but I need to update logs.



Macros are

500 carb

260 protein

50 fats



So here’s that and also some pics 4 days post show from check in today up 6kg so water and glycogen buffalo

@King odyssey Amazing progress so far bro....keep shining.........

 

[ballin2504]

SOME STAGE SHOTS ARE IN
BROUGHT TO YOU BY THE BEST @Raptor Labs @Raptor Rep

@King odyssey the tan makes it man. You’re lean as hell. Looking killer

 

[King odyssey]

Brought to you by the best @Raptor Labs @Raptor Rep

First proper session back post-comp, RPE 8 Following the boss’s orders. Loved being back and training — pumping some glycogen back through felt really nice. The itch to train hard is definitely there, but we want to limit fatigue and set up for success during this rebound/health phase. Not putting the foot on the gas too early is always something you should be mindful of post-comp.



Low volume post comp and will ramp up when the body is ready



High row plate load, came out of the gate a little early here from the bosses eyes so will bring back next week and re asses

2 sets , reps 1x8-10 1x15-18

Tempo 3-1-1-1



Lat pulldown d handle

2 sets, reps 1x10-12 1x12-15

Tempo 3-1-1-1



Seated hamstring curl

2 sets , 1x8-10 1x15-18



Singe d handle row

1 set, reps 10-15

Tempo 3-1-1-1



Vertical leg press, low weight for first week, really trying to open my shit hips up and get good depth setting up for a good run at this program.

Set 1 , reps 8-10

Tempo 3-1-1-1



Cross body single tricep

2 sets , 2x12-15

Tempo 3-1-1-2

 

[the_alcatraz]

Brought to you by the best @Raptor Labs @Raptor Rep

First proper session back post-comp, RPE 8 Following the boss’s orders. Loved being back and training — pumping some glycogen back through felt really nice. The itch to train hard is definitely there, but we want to limit fatigue and set up for success during this rebound/health phase. Not putting the foot on the gas too early is always something you should be mindful of post-comp.



Low volume post comp and will ramp up when the body is ready



High row plate load, came out of the gate a little early here from the bosses eyes so will bring back next week and re asses

2 sets , reps 1x8-10 1x15-18

Tempo 3-1-1-1



Lat pulldown d handle

2 sets, reps 1x10-12 1x12-15

Tempo 3-1-1-1



Seated hamstring curl

2 sets , 1x8-10 1x15-18



Singe d handle row

1 set, reps 10-15

Tempo 3-1-1-1



Vertical leg press, low weight for first week, really trying to open my shit hips up and get good depth setting up for a good run at this program.

Set 1 , reps 8-10

Tempo 3-1-1-1



Cross body single tricep

2 sets , 2x12-15

Tempo 3-1-1-2

damn u look like arnold in the pic bro

 

[King odyssey]

damn u look like arnold in the pic bro

Thanks bro

 

[King odyssey]

PUSH&BICEPS
POWERED BY @Raptor Labs @Raptor Rep

Low volume and RPE 8 for recovery purposes

Standing side lateral raise machine
2x10-14
50x14
50x14

Plate loaded decline bp
1x8-10 1x15-18
110x10
90x15

easy bar curl
1x10-15
100x15

Pin loaded incline press
1x8-10 1x10-14
100x10
80x14

Single arm preacher curl
2x10-15
15x12
10x12

Dips
1x6-8 1x10-12
20+BWx 12
0+BWx 20

 

[Raptor Rep]

PUSH&BICEPS
POWERED BY @Raptor Labs @Raptor Rep

Low volume and RPE 8 for recovery purposes

Standing side lateral raise machine
2x10-14
50x14
50x14

Plate loaded decline bp
1x8-10 1x15-18
110x10
90x15

easy bar curl
1x10-15
100x15

Pin loaded incline press
1x8-10 1x10-14
100x10
80x14

Single arm preacher curl
2x10-15
15x12
10x12

Dips
1x6-8 1x10-12
20+BWx 12
0+BWx 20

nice work bro, looking great

 

[King odyssey]

nice work bro, looking great

Thank you bosss

 

[King odyssey]

PULL HAM TRICEPS
POWERED BY @Raptor Labs @Raptor Rep

RPE8
Banded pull overs
2x8-10
30x10
30x8

Lat pulldown
1x8-10 1x10-12
65x8
55x13

Machine low row
1x8-10 , 1x10-12
40x10
40x12

Seated reverse pec dec
1x10-15
25x12

Dual rope push down
2x10-15
25x12
20x12

Single leg glute drive hip thrust
1x8-10
40x10

Db rdl
1x8-10
30x12

 

[pigsy]

PULL HAM TRICEPS
POWERED BY @Raptor Labs @Raptor Rep

RPE8
Banded pull overs
2x8-10
30x10
30x8

Lat pulldown
1x8-10 1x10-12
65x8
55x13

Machine low row
1x8-10 , 1x10-12
40x10
40x12

Seated reverse pec dec
1x10-15
25x12

Dual rope push down
2x10-15
25x12
20x12

Single leg glute drive hip thrust
1x8-10
40x10

Db rdl
1x8-10
30x12

Looking really good after comp. Doing it the right way

 

[King odyssey]

Looking really good after comp. Doing it the right way

Thanks pigsy

 

[Raptor Rep]

PULL HAM TRICEPS
POWERED BY @Raptor Labs @Raptor Rep

RPE8
Banded pull overs
2x8-10
30x10
30x8

Lat pulldown
1x8-10 1x10-12
65x8
55x13

Machine low row
1x8-10 , 1x10-12
40x10
40x12

Seated reverse pec dec
1x10-15
25x12

Dual rope push down
2x10-15
25x12
20x12

Single leg glute drive hip thrust
1x8-10
40x10

Db rdl
1x8-10
30x12

keep it up brother, doing exceptionally

 

[King odyssey]

keep it up brother, doing exceptionally

Thanks boss

 

[King odyssey]

Tuesday Check ins this week
Brought to you by @Raptor Labs @Raptor Rep


Very good week this week getting back into training at rpe 8 , 900 gram increase in body weight so we pushed food up more. Still waiting on blood work to see if we can go back to full failure training but. Rpe 9-10 this week for training then see how we go next week.

Holding good condition and getting fuller.

Health phase week 2 going well

CYCLE
150 test e
100 primo
.250 Reta 5 days a week
GLOWSTACK e/d
(.5bcp,.5tb-500,2.5ghk-cu)
6iu HGH

MACROS
625 carb
260 protein
60 fats

 

[the_alcatraz]

PULL HAM TRICEPS
POWERED BY @Raptor Labs @Raptor Rep

RPE8
Banded pull overs
2x8-10
30x10
30x8

Lat pulldown
1x8-10 1x10-12
65x8
55x13

Machine low row
1x8-10 , 1x10-12
40x10
40x12

Seated reverse pec dec
1x10-15
25x12

Dual rope push down
2x10-15
25x12
20x12

Single leg glute drive hip thrust
1x8-10
40x10

Db rdl
1x8-10
30x12

Tuesday Check ins this week
Brought to you by @Raptor Labs @Raptor Rep


Very good week this week getting back into training at rpe 8 , 900 gram increase in body weight so we pushed food up more. Still waiting on blood work to see if we can go back to full failure training but. Rpe 9-10 this week for training then see how we go next week.

Holding good condition and getting fuller.

Health phase week 2 going well

CYCLE
150 test e
100 primo
.250 Reta 5 days a week
GLOWSTACK e/d
(.5bcp,.5tb-500,2.5ghk-cu)
6iu HGH

MACROS
625 carb
260 protein
60 fats

how you keep that shape so good bro?
really nice wide back and big legs
and low protein you dont wanna bump?

 

[King odyssey]

how you keep that shape so good bro?
really nice wide back and big legs
and low protein you dont wanna bump?

Protein is more than enough for my body weight , mines actually high for what my body weight is and shape genetics

 

[the_alcatraz]

Protein is more than enough for my body weight , mines actually high for what my body weight is and shape genetics

thats hella cool bro
you do your thang

 

[SteveMobsterG]

For the US members 900g is about 2lbs

 

[stevesmi]

Tuesday Check ins this week
Brought to you by @Raptor Labs @Raptor Rep


Very good week this week getting back into training at rpe 8 , 900 gram increase in body weight so we pushed food up more. Still waiting on blood work to see if we can go back to full failure training but. Rpe 9-10 this week for training then see how we go next week.

Holding good condition and getting fuller.

Health phase week 2 going well

CYCLE
150 test e
100 primo
.250 Reta 5 days a week
GLOWSTACK e/d
(.5bcp,.5tb-500,2.5ghk-cu)
6iu HGH

MACROS
625 carb
260 protein
60 fats

@King odyssey this is a really good cycle you put together. Very mild cycle. Testosterone and some primo. I also like the growth hormone add on.

 

[Raptor Rep]

Tuesday Check ins this week
Brought to you by @Raptor Labs @Raptor Rep


Very good week this week getting back into training at rpe 8 , 900 gram increase in body weight so we pushed food up more. Still waiting on blood work to see if we can go back to full failure training but. Rpe 9-10 this week for training then see how we go next week.

Holding good condition and getting fuller.

Health phase week 2 going well

CYCLE
150 test e
100 primo
.250 Reta 5 days a week
GLOWSTACK e/d
(.5bcp,.5tb-500,2.5ghk-cu)
6iu HGH

MACROS
625 carb
260 protein
60 fats

yea this is nuts, good shit bro

 

[Ulter]

Tuesday Check ins this week
Brought to you by @Raptor Labs @Raptor Rep


Very good week this week getting back into training at rpe 8 , 900 gram increase in body weight so we pushed food up more. Still waiting on blood work to see if we can go back to full failure training but. Rpe 9-10 this week for training then see how we go next week.

Holding good condition and getting fuller.

Health phase week 2 going well

CYCLE
150 test e
100 primo
.250 Reta 5 days a week
GLOWSTACK e/d
(.5bcp,.5tb-500,2.5ghk-cu)
6iu HGH

MACROS
625 carb
260 protein
60 fats

wow that is some big 3:1 ratio of carbs to protein. that looks good if you ask me. i like the fuller condition of your muscles too @King odyssey

 

[2Thick]

Tuesday Check ins this week
Brought to you by @Raptor Labs @Raptor Rep


Very good week this week getting back into training at rpe 8 , 900 gram increase in body weight so we pushed food up more. Still waiting on blood work to see if we can go back to full failure training but. Rpe 9-10 this week for training then see how we go next week.

Holding good condition and getting fuller.

Health phase week 2 going well

CYCLE
150 test e
100 primo
.250 Reta 5 days a week
GLOWSTACK e/d
(.5bcp,.5tb-500,2.5ghk-cu)
6iu HGH

MACROS
625 carb
260 protein
60 fats

the macros are strong with carbs as others have said. @King odyssey A lot of cool things as well is that you consider it a health phase that just proves that carbs are not your enemy as long as they're good quality carbs.

 

[ceo]

Tuesday Check ins this week
Brought to you by @Raptor Labs @Raptor Rep


Very good week this week getting back into training at rpe 8 , 900 gram increase in body weight so we pushed food up more. Still waiting on blood work to see if we can go back to full failure training but. Rpe 9-10 this week for training then see how we go next week.

Holding good condition and getting fuller.

Health phase week 2 going well

CYCLE
150 test e
100 primo
.250 Reta 5 days a week
GLOWSTACK e/d
(.5bcp,.5tb-500,2.5ghk-cu)
6iu HGH

MACROS
625 carb
260 protein
60 fats

@King odyssey bros looks good on this training. the primo and test on point. nice on the hgh too !

 

[King odyssey]

yea this is nuts, good shit bro

Thanks boss

 

[ROIDDERS]

Tuesday Check ins this week
Brought to you by @Raptor Labs @Raptor Rep


Very good week this week getting back into training at rpe 8 , 900 gram increase in body weight so we pushed food up more. Still waiting on blood work to see if we can go back to full failure training but. Rpe 9-10 this week for training then see how we go next week.

Holding good condition and getting fuller.

Health phase week 2 going well

CYCLE
150 test e
100 primo
.250 Reta 5 days a week
GLOWSTACK e/d
(.5bcp,.5tb-500,2.5ghk-cu)
6iu HGH

MACROS
625 carb
260 protein
60 fats

@King odyssey this is looking good if you ask me. the macros are amazing. and i love the health phase you are doing

 

[King odyssey]

FOOD UPDAE. Recovery cals @Raptor Rep

MACROS
625 carb
260 protein
60 fats

Photos have macros per meal and weights of food

 

[Raptor Labs]

How good do those meals look! Especially M2 M4
You and @Yuri1 are master chefs

 

[King odyssey]

How good do those meals look! Especially M2 M4
You and @Yuri1 are master chefs

It’s definitely better than my food in prep , I’m getting better at cooking

 

[Raptor Rep]

FOOD UPDAE. Recovery cals @Raptor Rep

MACROS
625 carb
260 protein
60 fats

Photos have macros per meal and weights of food

think I need reta back in, making me want to empty the fridge and pantry

 

[Tiger Salman Khan]

FOOD UPDAE. Recovery cals @Raptor Rep

MACROS
625 carb
260 protein
60 fats

Photos have macros per meal and weights of food

@King odyssey diet looks good.....keep it up.........

 

[King odyssey]

@King odyssey diet looks good.....keep it up.........

Thanks brother

 

[King odyssey]

think I need reta back in, making me want to empty the fridge and pantry

I quite like it , keeping me full, food noise low and also lipids getting better. But we shall see if we need to drop it when food gets higher

 

[King odyssey]

CHECK IN TUESDAYYYYYY @Raptor Labs @Raptor Rep
alright up about 2kg from last check in but a lottt fuller and not much change in condition
So boss man has upped another 25 carb for me. Which is resulting in extra big pumps and also the amazing gear from @Raptor Labs helping with that but also my health side of things with the extras from them.

MACROS still on recovery macros ed
650 carb
260 pro
60 fats

HEALTH PHASE CYCLE
250 test e
6iu HGH
GLOWSTACK
Which for me is
500mcg bcp-157
500mcg tb-500
2.5mg ghk-cu
Skin is clearing up better tbh so maybe the glow stack is helping for sure been on for about 2 weeks now so it’s interesting.

 

[the_alcatraz]

CHECK IN TUESDAYYYYYY @Raptor Labs @Raptor Rep
alright up about 2kg from last check in but a lottt fuller and not much change in condition
So boss man has upped another 25 carb for me. Which is resulting in extra big pumps and also the amazing gear from @Raptor Labs helping with that but also my health side of things with the extras from them.

MACROS still on recovery macros ed
650 carb
260 pro
60 fats

HEALTH PHASE CYCLE
250 test e
6iu HGH
GLOWSTACK
Which for me is
500mcg bcp-157
500mcg tb-500
2.5mg ghk-cu
Skin is clearing up better tbh so maybe the glow stack is helping for sure been on for about 2 weeks now so it’s interesting.

your best pose is your arnold pose bro thats the win shot
you gotta do that on stage
food clean and up a bit

 

[King odyssey]

your best pose is your arnold pose bro thats the win shot
you gotta do that on stage
food clean and up a bit

Just like this brother , that was at my national comp 3/4 weeks ago

 

[Raptor Rep]

CHECK IN TUESDAYYYYYY @Raptor Labs @Raptor Rep
alright up about 2kg from last check in but a lottt fuller and not much change in condition
So boss man has upped another 25 carb for me. Which is resulting in extra big pumps and also the amazing gear from @Raptor Labs helping with that but also my health side of things with the extras from them.

MACROS still on recovery macros ed
650 carb
260 pro
60 fats

HEALTH PHASE CYCLE
250 test e
6iu HGH
GLOWSTACK
Which for me is
500mcg bcp-157
500mcg tb-500
2.5mg ghk-cu
Skin is clearing up better tbh so maybe the glow stack is helping for sure been on for about 2 weeks now so it’s interesting.

beautiful brother, got this down to a fine art

 

[the_alcatraz]

Just like this brother , that was at my national comp 3/4 weeks ago

Perfection right there bro

 

[King odyssey]

ANTERIOR DAY POWERED BY @Raptor Labs
@Raptor Rep

D handle bicep curl
2x10-15
Tempo 3111
100x15
100x12

High Incline chest press
1x8-10 1x10-14
Tempo 3111
105x9
75x15

Standing lateral raise machine
1x10-12
Tempo 3111
55x12

Adductor machine
1x10-15
Tempo 3212
80x15


Leg extension
2x8-10
Tempo 3112
100x10
100x10

Machine belt squat with baby weights
1x8-10
Tempo 3111
120x15

Leg press banded
1x8-10
Tempo 3111
180x12

Seated calf raise
1x10-15
Tempo 3111
40x15

 

[the_alcatraz]

ANTERIOR DAY POWERED BY @Raptor Labs
@Raptor Rep

D handle bicep curl
2x10-15
Tempo 3111
100x15
100x12

High Incline chest press
1x8-10 1x10-14
Tempo 3111
105x9
75x15

Standing lateral raise machine
1x10-12
Tempo 3111
55x12

Adductor machine
1x10-15
Tempo 3212
80x15


Leg extension
2x8-10
Tempo 3112
100x10
100x10

Machine belt squat with baby weights
1x8-10
Tempo 3111
120x15

Leg press banded
1x8-10
Tempo 3111
180x12

Seated calf raise
1x10-15
Tempo 3111
40x15

best quads on EF for sure bro

 

[stevesmi]

ANTERIOR DAY POWERED BY @Raptor Labs
@Raptor Rep

D handle bicep curl
2x10-15
Tempo 3111
100x15
100x12

High Incline chest press
1x8-10 1x10-14
Tempo 3111
105x9
75x15

Standing lateral raise machine
1x10-12
Tempo 3111
55x12

Adductor machine
1x10-15
Tempo 3212
80x15


Leg extension
2x8-10
Tempo 3112
100x10
100x10

Machine belt squat with baby weights
1x8-10
Tempo 3111
120x15

Leg press banded
1x8-10
Tempo 3111
180x12

Seated calf raise
1x10-15
Tempo 3111
40x15

@King odyssey This is another excellent job on this training. The leg training looks fantastic. You're kicking ass and taking names.

 

[SteveMobsterG]

ANTERIOR DAY POWERED BY @Raptor Labs
@Raptor Rep

D handle bicep curl
2x10-15
Tempo 3111
100x15
100x12

High Incline chest press
1x8-10 1x10-14
Tempo 3111
105x9
75x15

Standing lateral raise machine
1x10-12
Tempo 3111
55x12

Adductor machine
1x10-15
Tempo 3212
80x15


Leg extension
2x8-10
Tempo 3112
100x10
100x10

Machine belt squat with baby weights
1x8-10
Tempo 3111
120x15

Leg press banded
1x8-10
Tempo 3111
180x12

Seated calf raise
1x10-15
Tempo 3111
40x15

Describe, if you will, how that tempo feels with 120kg

 

[2Thick]

@

ANTERIOR DAY POWERED BY @Raptor Labs
@Raptor Rep

D handle bicep curl
2x10-15
Tempo 3111
100x15
100x12

High Incline chest press
1x8-10 1x10-14
Tempo 3111
105x9
75x15

Standing lateral raise machine
1x10-12
Tempo 3111
55x12

Adductor machine
1x10-15
Tempo 3212
80x15


Leg extension
2x8-10
Tempo 3112
100x10
100x10

Machine belt squat with baby weights
1x8-10
Tempo 3111
120x15

Leg press banded
1x8-10
Tempo 3111
180x12

Seated calf raise
1x10-15
Tempo 3111
40x15

Nice job on a solid leg training session. The seated calf raises are always fun to do. And then balancing things out with the adductor machine @King odyssey

 

[Ulter]

ANTERIOR DAY POWERED BY @Raptor Labs
@Raptor Rep

D handle bicep curl
2x10-15
Tempo 3111
100x15
100x12

High Incline chest press
1x8-10 1x10-14
Tempo 3111
105x9
75x15

Standing lateral raise machine
1x10-12
Tempo 3111
55x12

Adductor machine
1x10-15
Tempo 3212
80x15


Leg extension
2x8-10
Tempo 3112
100x10
100x10

Machine belt squat with baby weights
1x8-10
Tempo 3111
120x15

Leg press banded
1x8-10
Tempo 3111
180x12

Seated calf raise
1x10-15
Tempo 3111
40x15

Good job on the different leg training. @King odyssey It really looks good if you ask me. Also really enjoying the different structure of the training you're doing.

 

[ceo]

ANTERIOR DAY POWERED BY @Raptor Labs
@Raptor Rep

D handle bicep curl
2x10-15
Tempo 3111
100x15
100x12

High Incline chest press
1x8-10 1x10-14
Tempo 3111
105x9
75x15

Standing lateral raise machine
1x10-12
Tempo 3111
55x12

Adductor machine
1x10-15
Tempo 3212
80x15


Leg extension
2x8-10
Tempo 3112
100x10
100x10

Machine belt squat with baby weights
1x8-10
Tempo 3111
120x15

Leg press banded
1x8-10
Tempo 3111
180x12

Seated calf raise
1x10-15
Tempo 3111
40x15

@King odyssey bros adductor machine is on point. machine belt squat with baby weights too. nice finish on leg press

 

[ROIDDERS]

ANTERIOR DAY POWERED BY @Raptor Labs
@Raptor Rep

D handle bicep curl
2x10-15
Tempo 3111
100x15
100x12

High Incline chest press
1x8-10 1x10-14
Tempo 3111
105x9
75x15

Standing lateral raise machine
1x10-12
Tempo 3111
55x12

Adductor machine
1x10-15
Tempo 3212
80x15


Leg extension
2x8-10
Tempo 3112
100x10
100x10

Machine belt squat with baby weights
1x8-10
Tempo 3111
120x15

Leg press banded
1x8-10
Tempo 3111
180x12

Seated calf raise
1x10-15
Tempo 3111
40x15

Keep up the good work boss. d handle bicep curl are looking strong. and the adductor machine is also on point @King odyssey

 

[King odyssey]

best quads on EF for sure bro

Thank you alc

 

[King odyssey]

Describe, if you will, how that tempo feels with 120kg

Easy need more weight that’s baby weight

 

[the_alcatraz]

Thank you alc

Thank u bro
Having thick bro on board here

 

[Raptor Rep]

ANTERIOR DAY POWERED BY @Raptor Labs
@Raptor Rep

D handle bicep curl
2x10-15
Tempo 3111
100x15
100x12

High Incline chest press
1x8-10 1x10-14
Tempo 3111
105x9
75x15

Standing lateral raise machine
1x10-12
Tempo 3111
55x12

Adductor machine
1x10-15
Tempo 3212
80x15


Leg extension
2x8-10
Tempo 3112
100x10
100x10

Machine belt squat with baby weights
1x8-10
Tempo 3111
120x15

Leg press banded
1x8-10
Tempo 3111
180x12

Seated calf raise
1x10-15
Tempo 3111
40x15

look at the fkn legs on you

 

[ballin2504]

ANTERIOR DAY POWERED BY @Raptor Labs
@Raptor Rep

D handle bicep curl
2x10-15
Tempo 3111
100x15
100x12

High Incline chest press
1x8-10 1x10-14
Tempo 3111
105x9
75x15

Standing lateral raise machine
1x10-12
Tempo 3111
55x12

Adductor machine
1x10-15
Tempo 3212
80x15


Leg extension
2x8-10
Tempo 3112
100x10
100x10

Machine belt squat with baby weights
1x8-10
Tempo 3111
120x15

Leg press banded
1x8-10
Tempo 3111
180x12

Seated calf raise
1x10-15
Tempo 3111
40x15

@King odyssey still getting some top notch training in. Your quads are looking ridiculous brother. Keep it up

 

[King odyssey]

look at the fkn legs on you

Thanks cutie

 

[King odyssey]

CHECK IN TUESDAY MOTHERFUCKERS
Powered by @Raptor Labs @Raptor Rep

Weight:82.9kg

New weight increase but feeeeling tidy and hungry still. Training this week has felt fkn on and strength getting up there now post comp

Health phase in full effect and I guarantee I’m gonna grow in the next 6-7 weeks of this phase then she’s even more grow time when we start the push phase

MACRO UPDATE
690 carb
260 pro
60 fats

HEALTH PHASE CYCLE
250 test e a week
6iu hgh
GLOWSTACK
(2.5mg ghk-cu, .500mcg bcp , .500mcg tb500) ed
Reta .250mcg weekdays

 

[Raptor Rep]

CHECK IN TUESDAY MOTHERFUCKERS
Powered by @Raptor Labs @Raptor Rep

Weight:82.9kg

New weight increase but feeeeling tidy and hungry still. Training this week has felt fkn on and strength getting up there now post comp

Health phase in full effect and I guarantee I’m gonna grow in the next 6-7 weeks of this phase then she’s even more grow time when we start the push phase

MACRO UPDATE
690 carb
260 pro
60 fats

HEALTH PHASE CYCLE
250 test e a week
6iu hgh
GLOWSTACK
(2.5mg ghk-cu, .500mcg bcp , .500mcg tb500) ed
Reta .250mcg weekdays

love the weight increase cant wait to see the next 6 to 7 weeks brother

 

[King odyssey]

love the weight increase cant wait to see the next 6 to 7 weeks brother

Can’t wait for growth phase either