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yeah 100% is super bitter. one i like has coconut sugar added and its like 88%
Approved Log 2025 Growth Phase - Test Eq NPP Masteron Cycle - IFBB Debut Log
- Thread starter Hog.
- Start date
@Hog. meals are looking on point bro!
Damn that sounds good man, what brand?
Thanks brother!
Meals are golden
Cheers broMeals are golden
Cycle Update and Full Training Day of Food @ 11 weeks and 5 days out.
Current cycle is as follows:
POWERED BY @Raptor Labs @Raptor Rep
Test E - 500mg / week
EQ - 900mg / week
NPP - 300mg / week
HGH - 2.5iu AM 2.5iu PM
60mcg Clen / daily
5mg MOTS-C Mon / Wed / Fri
2mg Reta / week
Only thing that has really changed throughout prep thus far has been titrating Clen up from 20mcg to 60mcg over time and adding an additional unit of HGH so going from 4iu to 5iu as well as this we have just implemented the 2mg Reta this week. Eventually NPP will be dropped out in favour of Tren when coach says so.
Training day - 2598 cals / 236p / 256c / 61f
Rest day - 2358 cals / 236p / 206c / 61f
Diet has remained the same for the past 4 weeks since we were seeing good drops in BW - this has slowed down but the look has continued to get tighter so no need to push cals down further just yet. Training day and Rest day diets are pretty much identical with the only difference being no intra-workout on a rest day so 50 grams carbs less.
Meal 1 (Easily the best meal of the day by far)
75g Oats
45g Whey
10g Nut Butter
10g Honey
75g Frozen Blueberries
Meal 2 and Meal 3
200g Raw Weight Chicken Breast
40g Raw Weight Rice
75g Pineapple
30g Avocado
Cucumber
Pre-workout
2 x LCM bars
Pump Juice
Hydration Salts
10g Creatine
10g Glutamine
Intra-workout
50g Carb Powder
10g EAA's
10g Creatine
10g Glutamine
Post-Workout
45g Whey
Meal 4
200g Raw Weight 5% Beef Mince
150g SpudLite Potato
150g Pumpkin
Spinach
25g 70% Dark Chocolate
Current cycle is as follows:
POWERED BY @Raptor Labs @Raptor Rep
Test E - 500mg / week
EQ - 900mg / week
NPP - 300mg / week
HGH - 2.5iu AM 2.5iu PM
60mcg Clen / daily
5mg MOTS-C Mon / Wed / Fri
2mg Reta / week
Only thing that has really changed throughout prep thus far has been titrating Clen up from 20mcg to 60mcg over time and adding an additional unit of HGH so going from 4iu to 5iu as well as this we have just implemented the 2mg Reta this week. Eventually NPP will be dropped out in favour of Tren when coach says so.
Training day - 2598 cals / 236p / 256c / 61f
Rest day - 2358 cals / 236p / 206c / 61f
Diet has remained the same for the past 4 weeks since we were seeing good drops in BW - this has slowed down but the look has continued to get tighter so no need to push cals down further just yet. Training day and Rest day diets are pretty much identical with the only difference being no intra-workout on a rest day so 50 grams carbs less.
Meal 1 (Easily the best meal of the day by far)
75g Oats
45g Whey
10g Nut Butter
10g Honey
75g Frozen Blueberries
Meal 2 and Meal 3
200g Raw Weight Chicken Breast
40g Raw Weight Rice
75g Pineapple
30g Avocado
Cucumber
Pre-workout
2 x LCM bars
Pump Juice
Hydration Salts
10g Creatine
10g Glutamine
Intra-workout
50g Carb Powder
10g EAA's
10g Creatine
10g Glutamine
Post-Workout
45g Whey
Meal 4
200g Raw Weight 5% Beef Mince
150g SpudLite Potato
150g Pumpkin
Spinach
25g 70% Dark Chocolate
Attachments
@Hog. food pics are looking good
Thankyou brother
fuck your going to wild as hell by show day. The visuals now are already dramatic each update
your food planning is very good and clean bro impressive! @Hog.
Looks so good bro, excited for that tren to go in.
just the one they sell at the local health food store i go to. they've got like 10 brands i just pick the one on sale lol
UPPER
Very nice upper session in the books for this week - still progressing either weight or reps on every exercise in this session so absolutely no complains. Flat Dbell press is starting to feel really smooth and natural finally after a couple of sessions of them not feeling too great but we are getting in the groove now.
POWERED BY THE BEST @Raptor Labs @Raptor Rep
Warm up:
Decline push ups
Pull Ups
Upper body mobility
Working Sets:
Panatta Decline Chest Press (these felt fucking fantastically strong this session, beautiful pump straight out the gate)
70 x 11
65 x 10
57.5 x 10
Flat Dbell Press
45 x 11
42.5 x 11
40 x 11
Panatta Lat Raise Machine
85 x 13 (Single Arm)
80 x 13 (Single Arm)
70 x 12 (Double Arm)
Dbell Lateral Raise
15 x 8
12 x 12
Cuffed Cable Front Delt Raise
10 x 10
10 x 10
Panatta Super Row (Lat)
51.25 x 10
50 x 10
48.75 x 10
Chest Supported Row
60 x 11
55 x 11
50 x 10
Very nice upper session in the books for this week - still progressing either weight or reps on every exercise in this session so absolutely no complains. Flat Dbell press is starting to feel really smooth and natural finally after a couple of sessions of them not feeling too great but we are getting in the groove now.
POWERED BY THE BEST @Raptor Labs @Raptor Rep
Warm up:
Decline push ups
Pull Ups
Upper body mobility
Working Sets:
Panatta Decline Chest Press (these felt fucking fantastically strong this session, beautiful pump straight out the gate)
70 x 11
65 x 10
57.5 x 10
Flat Dbell Press
45 x 11
42.5 x 11
40 x 11
Panatta Lat Raise Machine
85 x 13 (Single Arm)
80 x 13 (Single Arm)
70 x 12 (Double Arm)
Dbell Lateral Raise
15 x 8
12 x 12
Cuffed Cable Front Delt Raise
10 x 10
10 x 10
Panatta Super Row (Lat)
51.25 x 10
50 x 10
48.75 x 10
Chest Supported Row
60 x 11
55 x 11
50 x 10
Attachments
Love it when things get better in a deficit
@Hog. you're able to do this in a deficit bro? thats hella impressive!
So far yeah brother, hopefully the trend continues as we get into a deeper deficit.
PULL
Pull day done and dusted at just shy of 10 weeks out from the IFBB Debut. Very solid session all things considered, similar story here as upper and managing to maintain / progress in pretty much every movement. Pump was absolutely fantastic today and felt fully blown. Simple yet effective back day if all movements are executed correctly with sufficient intensity.
AS ALWAYS POWERED BY THE BEST @Raptor Labs @Raptor Rep keeping me stocked with only the best during this prep.
Warm Up:
Wide Grip Pull-ups
Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 10
90 x 10
80 x 13
Barbell Row Pronated Grip
105 x 12
100 x 12
100 x 10
Panatta High Lat Row
63.75 x 12
56.25 x 12
Neutral Grip Mag Pulldown
65 x 13
65 x 10
60 x 10
Face Away Cable Bicep Curl
50 x 10
45 x 13
40 x 13
Ab's
Pull day done and dusted at just shy of 10 weeks out from the IFBB Debut. Very solid session all things considered, similar story here as upper and managing to maintain / progress in pretty much every movement. Pump was absolutely fantastic today and felt fully blown. Simple yet effective back day if all movements are executed correctly with sufficient intensity.
AS ALWAYS POWERED BY THE BEST @Raptor Labs @Raptor Rep keeping me stocked with only the best during this prep.
Warm Up:
Wide Grip Pull-ups
Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 10
90 x 10
80 x 13
Barbell Row Pronated Grip
105 x 12
100 x 12
100 x 10
Panatta High Lat Row
63.75 x 12
56.25 x 12
Neutral Grip Mag Pulldown
65 x 13
65 x 10
60 x 10
Face Away Cable Bicep Curl
50 x 10
45 x 13
40 x 13
Ab's
Attachments
if you dont have a Dorian yates back i dont know who does
THICK lats and back VERY
panatta high lat row
and neutral grip mag pulldown are really nice
variations like this help build balance
@Hog.
For sure, symmetry is the name of the game bro.
Thanks bro, love some old school barbell rows.
A++ lift
Looking forward to show day
Likewise
@Hog. working sets are on point
works great and nice effects when it comes to bicep curls to finish
i like the changes to angles
Angle changes are nice for sure, allows you to hit the muscle in different ways
You are dialed in brother. Keep it up.
@Hog. bro you looking good!
pushing some good weights and doing good lifting
panatta high lat row sound hardcore
Absolutely does, I get a great contraction.
It’s a great bit of kit.
Thankyou sir, absolutely will do.
yes and balance themAngle changes are nice for sure, allows you to hit the muscle in different ways
yeah its fun too!
Back looking thick and wide
@Hog. pull days are some of the best days! back is looking huge bro!
Back looking thick and wide
Definitely a favourite of mine if you couldn’t tell haha, thankyou bros
@Hog. Nice work big fella
Thanks big dawg.
Me to, this guy is a killer and can’t wait to see his final condition!
PUSH DAY
10 Weeks Out
Very productive push day boxed off for this week - movements are definitely starting to feel much harder and I am certainly having to really really push myself in order to make rep or load progressions. But in saying that numbers seem to be holding nicely for the most part - with only a couple of shoulder movements taking a hit.
Food drop this week and BW seems to be FLYING off so we will see how that impacts my presses going into next week.
Of course as always POWERED by the absolute best in the game @Raptor Labs @Raptor Rep - be sure to hit them up if you want only the best.
Warmup:
Upper Body mobility
Push Ups
Working Sets:
Cuffed Cable Fly / Press (always a great movement to start with, really priming the chest and pushing plenty of blood before going into the heavy presses)
77.5 x 14
72.5 x 9
65 x 14
Panatta Incline Press (these felt phenomenal this week so a slightly bigger jump in top set since I was feeling ON...it would have been rude not too)
60 x 10
51.25 x 11
47.5 x 13
Incline Smith Bench (getting used to the higher incline angle now and looking to slowly maybe start to progress these as I get more accustomed to the movement pattern)
110 x 9
100 x 11
90 x 14
Cable Rear Delt Fly (These took a slight hit in the reps I was able to hit but a load progression was taken so I will re-asses next week and decide if I need to back down again in order to get more reps or continue moving forward at this load)
65 x 12
65 x 10
62.5 x 9
Machine Shoulder Press (These also took a hit this week so perhaps will be swapping them out depending on how they go next week)
90 x 8
80 x 8
80 x 8
Cable Over Head Tricep Ext
45 x 9
41.25 x 9
40 x 13
10 Weeks Out
Very productive push day boxed off for this week - movements are definitely starting to feel much harder and I am certainly having to really really push myself in order to make rep or load progressions. But in saying that numbers seem to be holding nicely for the most part - with only a couple of shoulder movements taking a hit.
Food drop this week and BW seems to be FLYING off so we will see how that impacts my presses going into next week.
Of course as always POWERED by the absolute best in the game @Raptor Labs @Raptor Rep - be sure to hit them up if you want only the best.
Warmup:
Upper Body mobility
Push Ups
Working Sets:
Cuffed Cable Fly / Press (always a great movement to start with, really priming the chest and pushing plenty of blood before going into the heavy presses)
77.5 x 14
72.5 x 9
65 x 14
Panatta Incline Press (these felt phenomenal this week so a slightly bigger jump in top set since I was feeling ON...it would have been rude not too)
60 x 10
51.25 x 11
47.5 x 13
Incline Smith Bench (getting used to the higher incline angle now and looking to slowly maybe start to progress these as I get more accustomed to the movement pattern)
110 x 9
100 x 11
90 x 14
Cable Rear Delt Fly (These took a slight hit in the reps I was able to hit but a load progression was taken so I will re-asses next week and decide if I need to back down again in order to get more reps or continue moving forward at this load)
65 x 12
65 x 10
62.5 x 9
Machine Shoulder Press (These also took a hit this week so perhaps will be swapping them out depending on how they go next week)
90 x 8
80 x 8
80 x 8
Cable Over Head Tricep Ext
45 x 9
41.25 x 9
40 x 13
Attachments
bro slam it
this prep is flying by and you look so good
Tell me about it! It’s absolutely flew by.
Full Day of Food @10 weeks out.
POWERED BY THE BEST @Raptor Labs @Raptor Rep
Finally some food changes after about 4 weeks of zero changes to the diet - changes to cals will most likely become a more regular occurrence from now on as we dial things in and really push for condition. Meals 2 and 3 have had the white rice removed in favour of SpudLite just for volume of food but overall carbs are less as well as this only 40g carb powder intra-workout as apposed to 50g. All other meals remain the same.
TD - 2492 cals
237p - 218c - 60.3f
NTD - 2292 cals
227p - 178c - 60.3f
Meal plan still remains identical for training and non-training days only exception being no intra-workout carbs or EAA's on a non-training day hence the 40g carbs and 10g protein less.
Meal 1
75g Oats
45g Whey
10g Nut Butter
10g Honey
75g Frozen Blueberries
Meal 2
200g Raw Weight Chicken Breast
220g SpudLite
75g Pineapple
30g Avocado
Cucumber
Meal 3
200g Raw Weight Chicken Breast
220g SpudLite
75g Pineapple
30g Avocado
Cucumber
Pre-workout
2 x LCM's
2 Scoops Pump Juice by Transparent Supps
10g Creatine
10g Glutamine
2g Hydration Salts by Bulk Nutrients
Intra-workout
40g Karbolyn
10g EAA's
10g Creatine
10g Glutamine
Post-workout
45g Whey
10g Creatine
10g Glutamine
Meal 4
200g Raw Weight Lean Beef Mince
150g SpudLite
150g Pumpkin
Spinach
25g 70% Dark Choc
POWERED BY THE BEST @Raptor Labs @Raptor Rep
Finally some food changes after about 4 weeks of zero changes to the diet - changes to cals will most likely become a more regular occurrence from now on as we dial things in and really push for condition. Meals 2 and 3 have had the white rice removed in favour of SpudLite just for volume of food but overall carbs are less as well as this only 40g carb powder intra-workout as apposed to 50g. All other meals remain the same.
TD - 2492 cals
237p - 218c - 60.3f
NTD - 2292 cals
227p - 178c - 60.3f
Meal plan still remains identical for training and non-training days only exception being no intra-workout carbs or EAA's on a non-training day hence the 40g carbs and 10g protein less.
Meal 1
75g Oats
45g Whey
10g Nut Butter
10g Honey
75g Frozen Blueberries
Meal 2
200g Raw Weight Chicken Breast
220g SpudLite
75g Pineapple
30g Avocado
Cucumber
Meal 3
200g Raw Weight Chicken Breast
220g SpudLite
75g Pineapple
30g Avocado
Cucumber
Pre-workout
2 x LCM's
2 Scoops Pump Juice by Transparent Supps
10g Creatine
10g Glutamine
2g Hydration Salts by Bulk Nutrients
Intra-workout
40g Karbolyn
10g EAA's
10g Creatine
10g Glutamine
Post-workout
45g Whey
10g Creatine
10g Glutamine
Meal 4
200g Raw Weight Lean Beef Mince
150g SpudLite
150g Pumpkin
Spinach
25g 70% Dark Choc
Attachments
clean meals and size is going to be even bigger bro @Hog. this is FULL raptor power @Raptor Labs @Raptor Rep
What is spudlite??
A brand of potato that has far less carbs than regular potatoes per volume.
@Hog. you are looking good on these meals man
nice job across the board
i like the avocado, cuke nad pineapple good fiber and antioxidants
Yes sir, meal plan is from the coach - he knows his stuff for sure.
food looks great my bro, how tf is it 10 weeks out already.
@Hog. bro beef mince look good
good to see you eating the red meat
i was about to neg you until i saw it
I just recently did the same with switching up food.
@Hog. this is a really good supplement list
the meals look good man
i got a lot of love for chicken with avocado.
@Hog. Wow, that is some cool looking food, man. Looks like you're getting in some strong amount of carbs. It just goes to show you that carbs are not your enemy.
Thick back
Thanks bro
Such a good combo.
The switch was much needed indeed. What was yours?
Man I couldn’t tell you, feels like I was still fat yesterday lol we will be stage ready in no time thanks to having the best super supps in the game
Thanks man!
King of potatoes for dieting
Legit help me so much in my defect, I’m right back to rice though as I fucking love it and can eat fast when I’m busy with workI don’t know what i’d do without them
Oh don’t get it twisted - i’d prefer rice 9 times out of 10 but not for my measly 30-40g carb portions
yeah eggs and avocado too
LEGS
10 weeks and 2 days out.
POWERED BY @Raptor Labs @Raptor Rep the best in the game.
Pretty solid leg session done and dusted for this week - still working around some issues with the right knee but it seems to be holding up for the minute - the adjustment in rep scheme and load selection has helped and now we are just looking to hopefully make some progressions.
Warmup:
Lower body mobility
Single Leg Leg-Extensions 2 x 15-20
Walking lunges 2 sets 15 reps per leg
Working Sets:
Seated Hip Abduction (grow up and don’t neglect the glutes lads)
2 min rest times
90 x 12
90 x 12
90 x 11
Quad Extension
(big focus on tempo here aiming for 2121, these are brutal once you get into the higher rep ranges with proper tempo)
77.5 x 19
70 x 17
62.5 x 13
Narrow Stance Leg Press
Slow eccentric and a brief pause in the stretch here.
(pushed the weight a little this week and the knee held up so will be looking to progress reps next week - aiming for 15 both sets)
240 x 13
220 x 13
Pendulum Squat
(getting in the groove with these now and they are starting to feel fantastic)
45 x 10
35 x 10
Single Leg Horizontal Leg Press
(focus here for me is making sure hips stay aligned and I am pushing with even foot pressure to activate the quad)
220 x 12
10 weeks and 2 days out.
POWERED BY @Raptor Labs @Raptor Rep the best in the game.
Pretty solid leg session done and dusted for this week - still working around some issues with the right knee but it seems to be holding up for the minute - the adjustment in rep scheme and load selection has helped and now we are just looking to hopefully make some progressions.
Warmup:
Lower body mobility
Single Leg Leg-Extensions 2 x 15-20
Walking lunges 2 sets 15 reps per leg
Working Sets:
Seated Hip Abduction (grow up and don’t neglect the glutes lads)
2 min rest times
90 x 12
90 x 12
90 x 11
Quad Extension
(big focus on tempo here aiming for 2121, these are brutal once you get into the higher rep ranges with proper tempo)
77.5 x 19
70 x 17
62.5 x 13
Narrow Stance Leg Press
Slow eccentric and a brief pause in the stretch here.
(pushed the weight a little this week and the knee held up so will be looking to progress reps next week - aiming for 15 both sets)
240 x 13
220 x 13
Pendulum Squat
(getting in the groove with these now and they are starting to feel fantastic)
45 x 10
35 x 10
Single Leg Horizontal Leg Press
(focus here for me is making sure hips stay aligned and I am pushing with even foot pressure to activate the quad)
220 x 12
Attachments
@Hog. Some really good meals man and the macros are nice
monster quads bro MONSTER!
Thanks bro
@Hog. log is on point here and clean eating is the way to go!
@Hog. Great work man....keep up the good work......
UPPER
10 weeks and 1 day out
Sponsored by the best in the game @Raptor Labs @Raptor Rep
Great upper day logged, managed to make some decent progressions in this session on a couple of exercises - however Dumbbell press has shit the bed a little since body weight has dropped dramatically and i’m feeling much less stable and therefor not as strong but it’s to be expected.
Warmup:
Decline Push Ups 2 x 15
Wide Grip Pull-ups 2 x 15
Working Sets:
Panatta Decline Press
70 x 11
65 x 10
57.5 x 11
Dumbbell Flat Bench
(managed to keep weight the same as last week but reps dropped slightly on all sets - in saying that form was more precise with a longer pause in the stretch)
45 x 9
42.5 x 9
40 x 9
Panatta Machine Lateral
First two sets are unilateral and last set is bilateral
2 min rest times
85 x 14
80 x 15
70 x 10
Cable Front Lateral (Cuffed)
All sets are done unilaterally
2 min rest times
12.5 x 10
10 x 14
10 x 10
Panatta Super Row
Focus here is on the upper back / trap and rhomboid area.
51.25 x 11
50 x 10
48.75 x 11
Chest Supported T-Bar
Wide grip - again focus on upper back
62.5 x 8
55 x 10
10 weeks and 1 day out
Sponsored by the best in the game @Raptor Labs @Raptor Rep
Great upper day logged, managed to make some decent progressions in this session on a couple of exercises - however Dumbbell press has shit the bed a little since body weight has dropped dramatically and i’m feeling much less stable and therefor not as strong but it’s to be expected.
Warmup:
Decline Push Ups 2 x 15
Wide Grip Pull-ups 2 x 15
Working Sets:
Panatta Decline Press
70 x 11
65 x 10
57.5 x 11
Dumbbell Flat Bench
(managed to keep weight the same as last week but reps dropped slightly on all sets - in saying that form was more precise with a longer pause in the stretch)
45 x 9
42.5 x 9
40 x 9
Panatta Machine Lateral
First two sets are unilateral and last set is bilateral
2 min rest times
85 x 14
80 x 15
70 x 10
Cable Front Lateral (Cuffed)
All sets are done unilaterally
2 min rest times
12.5 x 10
10 x 14
10 x 10
Panatta Super Row
Focus here is on the upper back / trap and rhomboid area.
51.25 x 11
50 x 10
48.75 x 11
Chest Supported T-Bar
Wide grip - again focus on upper back
62.5 x 8
55 x 10
Attachments
saw your other post with legs I was like WOW but then i see your back @Hog. even better dude you are insanely thick and the volume of training isnt too big
@Hog. good job posting up the warm up
good to see you getting in a strong workout to finish the week
that is what we like to see!
Thankyou brother, it was a good way to finish off the week strong!
Appreciate it brother, working on the upper back thickness and density. Lats are there but the upper back needs to catchup a little.
Yep - smaller = less leverage advantage
@Hog. panatta super row
and chest supported T bar is perfect
you won't go wrong with cable front lateral either
EF family appreciates your hard work on this
That is some terrific volume. You are kicking ass and taking names.
@Hog.
Yes sir! I'm really enjoying this current run of exercises in this training block.
Thankyou brother, just doing my bit for the Raptor and EF crews.
that back is seriously impressive bro
dw about the reps with improved form, it'll come back
panatta super row and chest support T bar
these are great exercises
I like how you vary up your grip.
@Hog.
HAMSTRINGS
@ 10 weeks out.
Second lower body day of the week going down. Hamstring focused leg day. One of my favourite days of the week since I get to Stiff leg deadlift like a meathead. Made some very good progress on lifts in this session that i’m super proud of and finally getting in the groove of training hamstrings and really feeling them work.
Brought to you by none other than @Raptor Labs and @Raptor Rep
Working Sets:
Seated Hip Adduction
100 x 14
100 x 12
100 x 10
Seated Hamstring Curl
(messed around a bit with the machine setup here and these are feeling ON point now)
82.5 x 12
75 x 12
70 x 12
Wide Stance Leg Press
(more emphasis on the hamstring and glute on these over the quads but you will still get some quad involvement)
220 x 12
220 x 11
220 x 10
Stiff-Legged Deadlift
200 x 7 - this was up 5kg from last week and only down 1 rep
185 x 9 - this was up 5kg and matched reps
Machine Hip Thrusts
(don’t neglect those glutes)
80 x 12
80 x 12
Standing Calf Raise
@ 10 weeks out.
Second lower body day of the week going down. Hamstring focused leg day. One of my favourite days of the week since I get to Stiff leg deadlift like a meathead. Made some very good progress on lifts in this session that i’m super proud of and finally getting in the groove of training hamstrings and really feeling them work.
Brought to you by none other than @Raptor Labs and @Raptor Rep
Working Sets:
Seated Hip Adduction
100 x 14
100 x 12
100 x 10
Seated Hamstring Curl
(messed around a bit with the machine setup here and these are feeling ON point now)
82.5 x 12
75 x 12
70 x 12
Wide Stance Leg Press
(more emphasis on the hamstring and glute on these over the quads but you will still get some quad involvement)
220 x 12
220 x 11
220 x 10
Stiff-Legged Deadlift
200 x 7 - this was up 5kg from last week and only down 1 rep
185 x 9 - this was up 5kg and matched reps
Machine Hip Thrusts
(don’t neglect those glutes)
80 x 12
80 x 12
Standing Calf Raise
Attachments
honestly you're dense AF dude like legit thick
EF family love!
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