Approved Log 2025 Body Transformation Log

[the_alcatraz]

Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend

you have some intense volume bro how you aint tired is a mistery

 

[Trenhead3cc]

Let’s go bro !!

 

[Yuri1]

Yeha my boy killing it

 

[Rogue888]

you have some intense volume bro how you aint tired is a mistery

Thanks bro, just grinding hard trying to meet my goals! Volume willl drop back a little bit when we transition to health phase for a while.

Let’s go bro !!

Yeha my boy killing it

Thanks boys
Into week 10 now, the big push for 4-6 weeks starts today

 

[SteveMobsterG]

Volume low on the bench press

 

[the_alcatraz]

Thanks bro, just grinding hard trying to meet my goals! Volume willl drop back a little bit when we transition to health phase for a while.

This volume you’ll be strong AF and ripped bro

 

[stevesmi]

Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend

overhead press and triceps extension is fun to see.
enjoy your 3 days off. you deserve it!

@Rogue888

 

[Raptor Rep]

Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend

hope you had a good weekend away brother and another awesome update

 

[2Thick]

Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend

That is wonderful for naming the workout after your friend. Sounds beautiful to me and I'm sure that his wife and children would appreciate that. Keep it up.
@Rogue888

 

[BodyMonster34]

Training Log Update - End Week 9

Week 9 Cycle
Oils
315mg Test E
210 Primo E
150 NPP
3IU GH before bed
Peptides
BPC157 250mcg AM and PM, ED
TB500 2mg EOD
1mg Reta 3x Weekly (Mon Wed Fri)
All from @Raptor Labs @Raptor Rep

Cut Finish Weight: 89kg
Today Weight: 99.1
Current 4wk Average: 98.0kg
Calories: 3800

Training,

Monday
Hero Workout
"Murph"
1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run
Done wearing a 9kg vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Tuesday
Legs, Quick Session

Squat (Barbell)
Set 1: 110 kg x 7
Set 2: 122.5 kg x 5
Set 3: 130 kg x 3
Set 4: 122.5 kg x 5
Set 5: 110 kg x 7

Front Squat
Set 1: 60 kg x 6
Set 2: 80 kg x 4
Set 3: 100 kg x 4
Set 4: 110 kg x 1
Set 5: 122.5 kg x 1 (new PB)

Romanian Deadlift (Barbell)
Set 1: 60 kg x 10
Set 2: 60 kg x 10
Set 3: 60 kg x 10

Compression Boots
Set 1: 15min 0s
Wednesday
CrossFit
Workout
For Time
Every 5 mins x 3 sets
20 Toes-to-bar
500m Row
450m Ski
1100m Bike
20 Box Jump Overs, 24in

Thursday
Push

Bench Press (Barbell)
Set 1: 60 kg x 10
Set 2: 80 kg x 5
Set 3: 90 kg x 5
Set 4: 100 kg x 4
Set 5: 100 kg x 2
Set 6: 100 kg x 2
Set 7: 100 kg x 2

Low Cable Fly Crossovers
Set 1: 18.2 kg x 12
Set 2: 18.2 kg x 15
Set 3: 22.7 kg x 12

Overhead Press (Barbell)
Set 1: 40 kg x 6
Set 2: 50 kg x 6
Set 3: 50 kg x 6
Set 4: 60 kg x 5

Triceps Extension (Cable)
Rope Overhead
Set 1: 27.3 kg x 10
Set 2: 36.4 kg x 10
Set 3: 40.9 kg x 10
Set 4: 40.9 kg x 10
Set 5: 45.5 kg x 7

Triceps Pushdown
Straight Bar
Set 1: 63.6 kg x 12
Set 2: 72.7 kg x 10
Set 3: 72.7 kg x 11
Set 4: 77.3 kg x 9

Fri/Sat/Sun - no training, was away for the weekend

@Rogue888 bro 3 days straight no training i would go crazy lol. should hit the training harder and push more weights. would be a good one that way to make up