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EF family respectMany thanks as always my brother- always appreciate your input into my logs
Approved Log My ongoing blast and cruise log
- Thread starter Yuri1
- Start date
A_+++Absolutely, thanks as always for commenting sir
Log Updates - Tuesday 
Happy Tuesday my ELITE FIT FAM, hope y’all killing the stat of the week 
Dream Team Raptor: @Raptor Labs @Raptor Rep
quick look at my 3, 4, and 5 (chicken and rice meals) of the day, these are my staples during the day and never change Chicken, rice, pineapple, micros. Currently having 7 meals at 5k calories, I eat frequently due to the fact I start my session at 4am daily do up for quite a long time This one is nothing fancy as I’m eating on the go - but the macros and numbers is what matters most to me.
those rice meals with chicken iw ant them bro
@Raptor Labs @Raptor Rep
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my chicken looks bad lol
Hahaha surely not that bad my bro
Can you buy pre-cooked stuff at Costco over there?
I get them chickens broHahaha surely not that bad my bro
Can you buy pre-cooked stuff at Costco over there?
All grilled and ready, while chicken destroyed
you're getting it done and that's what matters legend
@Raptor Labs @Raptor Rep
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Hell yeah brother!
Thank you for all your help my bro
ya baby
Log Update - Friday 
Happy Friday my ELITE FIT FAM, hope y’all have had a killer so far @Raptor Labs @Raptor Rep 4am leg and shoulder session in the bank this morning, second leg and shoulder movements for the week as we try to bring them up (along with everything else haha) we’re now about 6 months since I have been able to train after my shoulder surgery and snapping my tendons off the bone at the start of the year It was quite an arduous process after surgery as I was in a sling and completely unable to move my arm for about 2 months post operation, then another very slow 2 month process to be able to get a full range of motion of my arm and shoulder
I’d say about 4 months post operation the most I could do was holds 2 kg dumbbell over my head
Fast forward to today and we’re in full swing, I’ve just finished my first push up phase and we’re up about 16kg since the day of surgery- it’s going to be a long, slow and steady road to growth the physique I want but I’m taking all the steps I can and putting everything I have into it Big love to the Dream Team: @Raptor Labs @Raptor Rep the gentleman have been there from the very start to help me in every way possible and I’m truly grateful for everything!
thanks to everyone who’s added to my log from the start, big love. 
post leg update this morning
big dawg bro, you blew up something fierce
It was quite an arduous process after surgery as I was in a sling and completely unable to move my arm for about 2 months post operation, then another very slow 2 month process to be able to get a full range of motion of my arm and shoulder
I’d say about 4 months post operation the most I could do was holds 2 kg dumbbell over my head
@Raptor Labs @Raptor Rep the gentleman have been there from the very start to help me in every way possible and I’m truly grateful for everything!
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Thanks so much my bro; we added a little chunk since the start of the push
Quick cruse now then we go again
I dunno what magic you added broThanks so much my bro; we added a little chunk since the start of the push
Quick cruse now then we go again
But you look like a big Pro
brother so impressive
It was quite an arduous process after surgery as I was in a sling and completely unable to move my arm for about 2 months post operation, then another very slow 2 month process to be able to get a full range of motion of my arm and shoulder
I’d say about 4 months post operation the most I could do was holds 2 kg dumbbell over my head
@Raptor Labs @Raptor Rep the gentleman have been there from the very start to help me in every way possible and I’m truly grateful for everything!
View attachment 162675
Bro, you are massive! That is incredible size!
It was quite an arduous process after surgery as I was in a sling and completely unable to move my arm for about 2 months post operation, then another very slow 2 month process to be able to get a full range of motion of my arm and shoulder
I’d say about 4 months post operation the most I could do was holds 2 kg dumbbell over my head
@Raptor Labs @Raptor Rep the gentleman have been there from the very start to help me in every way possible and I’m truly grateful for everything!
View attachment 162675
I don’t know about that bro, but thank you kindly for all the support legend, legit appreciate all the interactions in my log brother
Log Update - Monday Happy Monday my EF BROS, hope y’all had a killer start to the week today 4am leg session in the bank this morning, kicking my week off with the first leg session after my rest day, currently having 2 leg sessions a week right now in my block and loving it. first week of my quick cruise and health phase, will check bloods and health markers agin soon before deciding when I jump into my second push up. slight calorie drop for the first week, down about 100g of carbs but still siting at 900g daily so can’t complain at all DREAM TEAM: @Raptor Labs @Raptor Rep As always I couldn’t recommend the gentleman enough, I’ve been fortunate enough to have been running the boys stuff since my surgery and have made the best progress of my life in the last 6 months - boys are running the game!
meal plan is 7 days a week as always, haven’t felt the need to have a off plan meal in months now as my calories are high and I love all my meals * Post workout standard: cream of rice, whey, banana, dates, honey, blueberries
45p | 190c | 2f
you make the team the dream team
As always I couldn’t recommend the gentleman enough, I’ve been fortunate enough to have been running the boys stuff since my surgery and have made the best progress of my life in the last 6 months - boys are running the game!
* Post workout standard: cream of rice, whey, banana, dates, honey, blueberries
45p | 190c | 2f
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Anytime brother. I enjoy reading your updates and keeping up with your progressI don’t know about that bro, but thank you kindly for all the support legend, legit appreciate all the interactions in my log brother
ef fam here is goodAnytime brother. I enjoy reading your updates and keeping up with your progress
EF Log Update - Thursday 
boooom happy Thursday my EF brothers and sisters, hope y’all weeks have been killer so far 4am arms and calf’s session in the bank this morning, total weekly volume is slowly decreasing as we get into my health phase in order to drive more progressions on my top working sets quick little health and cruise phase to set up my second push-up, I couldn’t be more excited excited as the second one will be so much more productive now my shoulder tendons are fully healed and they won’t be snapping off any time soon haha slight calorie drop in his week, but still more then enough to keep me happy and not food focused Dream Team: @Raptor Labs @Raptor Rep Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Big love EF FAM post workout meal, same as every day Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
200 carbs high energy bro
Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
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itll all come together nicely bro cant wait to see it
Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
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Log Update - Monday 
Happy Monday ELITE FIT FAM, hope y’all kicking into your week full of energy and excitement
Team Raptor: @Raptor Labs @Raptor Rep As always a special shout to my brothers and the absolute legends of the underground!
4:00am quads and posterior session this morning, volume ever so slightly slowly reducing as I go into the second week of my health phase the goal is to continue to keep taking progression the entire time during the cruise, and head into what will be a very productive push up again Food slight reduce again this week, but training day calories still plentiful at around the 4,800 mark amd carbohydrates still about 900g - food will need to come up again next push at this stage but we’ll see how well my composition fairs by then beyond excited to refine the process and tidy up my health markets before making a serious push pretty soon thanks to everyone adding to my daily log, very much appreciated 
post workout this morning, slowly tried to get so density into the lil back
Ma man
Beast!
hope y’all kicking into your week full of energy and excitement
As always a special shout to my brothers and the absolute legends of the underground!
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Always good, brother!To kind my bro thank you
How are you doing my dude?
Hope you’re doing well
Log Update - Wednesday Happy humpday EF BROS, hope y’all having killer mid weeks so far Rest day today - first one of my training week. Nothing changes to much still 4am to get a head start on my steps and busy day - slight reduction in carbs but not enough to notice at this point Week 2 of health phase going well, took slight progression across the entire week again with a slight improvement of body composition Really trying to improve my entire process over the next few weeks so I can make a serious impact next push up Team Raptor - @Raptor Labs @Raptor RepBig love to the brothers as always, kings of the Aussie underground!
Rest day or not meals always the same, chicken, rice, pineapple, micros.
what kind of nutrition u keep on rest days bro? interesting
Big love to the brothers as always, kings of the Aussie underground!
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Yes sir my bro I’ll drop current numbers below
rest day 3979 calories
250g protein
588g carbohydrates
67g fat
So carbs drop about 250g and fat gos up almost 20g
I prefer the lower fat higher carb training day split more
that so low for you broYes sir my bro I’ll drop current numbers below
3979 calories
250g protein
588g carbohydrates
67g fat
So carbs drop about 250g and fat gos up almost 20g
I prefer the lower fat higher carb training day split more
you bang 900 carbs right
Yeah 900 on training days my bro, but we heading into my cruise phase - so slowing drop food down a bit before next big push
u shuld get to 1000 bro to see the big time
