Approved Log 2025 Growth Phase - Test Eq NPP Masteron Cycle - IFBB Debut Log

[Hog.]

EF family love!

 

[Yuri1]

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

OMGGGGG his fucking guy don’t miss a beat!

 

[Ulter]

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.

good job!

 

[RoySimpson]

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

@Hog. back is looking insane bro! Amazing work!!

 

[Raptor Rep]

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

legit morphing fk me

 

[Tiger Salman Khan]

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

@Hog. Numbers look solid man.........

 

[ballin2504]

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

@Hog. hell yes! Man you are a beast. Back is wide!!!

 

[25homes]

Nice work

 

[25homes]

Nice pics

 

[Hog.]

PUSH

Push session from Sunday following the hamstrings session - all in all a very productive session - wasn’t able to progress too many movements in the session but numbers were holding steady and form was tight. Progression has certainly slowed down in most of my pressing movements now but i’m hoping to still eke out a rep or kilo extra every couple of weeks until we really get into the depths of prep.

As always sponsored by none other than @Raptor Labs and @Raptor Rep

Working Sets:
Cuffed Cable Fly / Press
80 x 12
72.5 x 11
67.5 x 11

Panatta Incline Press
60 x 9
51.25 x 12
50 x 10

Incline Smith Press
110 x 9
100 x 11
92.5 x 10

Cuffed Cable Rear Delt Fly
65 x 15
65 x 13
65 x 11

Panatta Shoulder Press
(Switched up the grip here to a neutral grip so testing the waters with that - seems to feel a lot better)
90 x 8
80 x 8

 

[the_alcatraz]

PUSH

Push session from Sunday following the hamstrings session - all in all a very productive session - wasn’t able to progress too many movements in the session but numbers were holding steady and form was tight. Progression has certainly slowed down in most of my pressing movements now but i’m hoping to still eke out a rep or kilo extra every couple of weeks until we really get into the depths of prep.

As always sponsored by none other than @Raptor Labs and @Raptor Rep

Working Sets:
Cuffed Cable Fly / Press
80 x 12
72.5 x 11
67.5 x 11

Panatta Incline Press
60 x 9
51.25 x 12
50 x 10

Incline Smith Press
110 x 9
100 x 11
92.5 x 10

Cuffed Cable Rear Delt Fly
65 x 15
65 x 13
65 x 11

Panatta Shoulder Press
(Switched up the grip here to a neutral grip so testing the waters with that - seems to feel a lot better)
90 x 8
80 x 8

OMG your side chest is soooo thick bro big chest big arms i love it

 

[Yuri1]

PUSH

Push session from Sunday following the hamstrings session - all in all a very productive session - wasn’t able to progress too many movements in the session but numbers were holding steady and form was tight. Progression has certainly slowed down in most of my pressing movements now but i’m hoping to still eke out a rep or kilo extra every couple of weeks until we really get into the depths of prep.

As always sponsored by none other than @Raptor Labs and @Raptor Rep

Working Sets:
Cuffed Cable Fly / Press
80 x 12
72.5 x 11
67.5 x 11

Panatta Incline Press
60 x 9
51.25 x 12
50 x 10

Incline Smith Press
110 x 9
100 x 11
92.5 x 10

Cuffed Cable Rear Delt Fly
65 x 15
65 x 13
65 x 11

Panatta Shoulder Press
(Switched up the grip here to a neutral grip so testing the waters with that - seems to feel a lot better)
90 x 8
80 x 8

Fuck bro fire as hell this far out

 

[Raptor Rep]

PUSH

Push session from Sunday following the hamstrings session - all in all a very productive session - wasn’t able to progress too many movements in the session but numbers were holding steady and form was tight. Progression has certainly slowed down in most of my pressing movements now but i’m hoping to still eke out a rep or kilo extra every couple of weeks until we really get into the depths of prep.

As always sponsored by none other than @Raptor Labs and @Raptor Rep

Working Sets:
Cuffed Cable Fly / Press
80 x 12
72.5 x 11
67.5 x 11

Panatta Incline Press
60 x 9
51.25 x 12
50 x 10

Incline Smith Press
110 x 9
100 x 11
92.5 x 10

Cuffed Cable Rear Delt Fly
65 x 15
65 x 13
65 x 11

Panatta Shoulder Press
(Switched up the grip here to a neutral grip so testing the waters with that - seems to feel a lot better)
90 x 8
80 x 8

wtf bro such a quick change in visuals seriously impressive shot

 

[the_alcatraz]

wtf bro such a quick change in visuals seriously impressive shot

hella impressive bro

 

[Noah Wixx]

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

That back is fucking insanity

 

[Hog.]

That back is fucking insanity

haha thanks cheif

 

[Hog.]

Full Day of Food for my rest day - surprise surprise, its the exact same as my training day still lol, just minus 40g of intra-workout carbs coming from a carb powder which obviously is not necessary on a rest day. No food changes as of yet since last week when I posted a full day of foods so just more rinse and repeat for the time being since bodyweight is moving down at a decent pace.
By no means are these the prettiest looking meals in world but they get the job done.

POWERED as always by the best in the game @Raptor Labs and @Raptor Rep

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

Meal 4
200g Raw Weight Lean Beef Mince
150g SpudLite
150g Pumpkin
Spinach
25g 70% Dark Choc

Meal 5
2 x LCM bars
45g Whey

 

[Yuri1]

Full Day of Food for my rest day - surprise surprise, its the exact same as my training day still lol, just minus 40g of intra-workout carbs coming from a carb powder which obviously is not necessary on a rest day. No food changes as of yet since last week when I posted a full day of foods so just more rinse and repeat for the time being since bodyweight is moving down at a decent pace.
By no means are these the prettiest looking meals in world but they get the job done.

POWERED as always by the best in the game @Raptor Labs and @Raptor Rep

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

Meal 4
200g Raw Weight Lean Beef Mince
150g SpudLite
150g Pumpkin
Spinach
25g 70% Dark Choc

Meal 5
2 x LCM bars
45g Whey

Nah bro alwyas looks tatsy as fuck to me! Love seeing your day of eating

 

[abolone]

surprise surprise, its the exact same as my training day still lol,

Day i day out bro, haha keep on track dude!!!!!

 

[Hog.]

Day i day out bro, haha keep on track dude!!!!!

Absolutely bro, that’s the only way

 

[Raptor Rep]

Full Day of Food for my rest day - surprise surprise, its the exact same as my training day still lol, just minus 40g of intra-workout carbs coming from a carb powder which obviously is not necessary on a rest day. No food changes as of yet since last week when I posted a full day of foods so just more rinse and repeat for the time being since bodyweight is moving down at a decent pace.
By no means are these the prettiest looking meals in world but they get the job done.

POWERED as always by the best in the game @Raptor Labs and @Raptor Rep

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

Meal 4
200g Raw Weight Lean Beef Mince
150g SpudLite
150g Pumpkin
Spinach
25g 70% Dark Choc

Meal 5
2 x LCM bars
45g Whey

lovely as always my bro love the spudlite

 

[freakfit]

PUSH

Push session from Sunday following the hamstrings session - all in all a very productive session - wasn’t able to progress too many movements in the session but numbers were holding steady and form was tight. Progression has certainly slowed down in most of my pressing movements now but i’m hoping to still eke out a rep or kilo extra every couple of weeks until we really get into the depths of prep.

As always sponsored by none other than @Raptor Labs and @Raptor Rep

Working Sets:
Cuffed Cable Fly / Press
80 x 12
72.5 x 11
67.5 x 11

Panatta Incline Press
60 x 9
51.25 x 12
50 x 10

Incline Smith Press
110 x 9
100 x 11
92.5 x 10

Cuffed Cable Rear Delt Fly
65 x 15
65 x 13
65 x 11

Panatta Shoulder Press
(Switched up the grip here to a neutral grip so testing the waters with that - seems to feel a lot better)
90 x 8
80 x 8

Thats a wild shot, the juniors better watch out!!

 

[Hog.]

FULL CYCLE AND PEPTIDE UPDATE @ 9 WEEKS OUT

SPONSORED by the legends @Raptor Labs supplying me with only best peptides and oils in the game! @Raptor Rep

OILS:
900mg EQ / week
500mg Test E / week
300mg NPP / week
Currently doing daily pins

PEPTIDES:
5iu HGH daily split AM and PM
10iu Lantus - daily
5mg MOTS-C - Mon / Wed / Fri
200mg Glutathione - Mon / Wed / Fri
1mg Reta - Mon / Wed / Fri
1mg BPC - daily
1mg TB500 - Mon / Wed / Fri
600mcg SLU-PP-332 - daily

ORALS:
80mcg Clen - daily
100mcg T4 - daily
10mg Cialis - daily
10mg Methylene Blue - daily
150mg 5amino1MQ - daily

 

[Hog.]

Nasty little Pull day smashed out for this week @ 9ish weeks out - still holding numbers nicely here with just a slight reduction in total volume dropping out one set from my high row movement just to keep progression on track since I felt as though I was not getting a whole lot out of all three sets and just creating more fatigue that then effected the following exercises and my ability to progress them.

These pics were from check ins with coach first thing in the AM fasted 87.6kg

POWERED as always by the best @Raptor Labs and @Raptor Rep

Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 9
90 x 9
80 x 12

Barbell Row (Pronated Grip)
110 x 10
105 x 10
100 x 12

High Row
65 x 10
57.5 x 11

Cable Single Arm Twisting Seated Row
80 x 7
65 x 11
65 x 10

Cable Curl (two sets facing away - one set facing towards cable)
50 x 12
50 x 10
45 x 10

Abs

Simple yet effective back and biceps day.

 

[MUSTANG_18]

FULL CYCLE AND PEPTIDE UPDATE @ 9 WEEKS OUT

SPONSORED by the legends @Raptor Labs supplying me with only best peptides and oils in the game! @Raptor Rep

OILS:
900mg EQ / week
500mg Test E / week
300mg NPP / week
Currently doing daily pins

PEPTIDES:
5iu HGH daily split AM and PM
10iu Lantus - daily
5mg MOTS-C - Mon / Wed / Fri
200mg Glutathione - Mon / Wed / Fri
1mg Reta - Mon / Wed / Fri
1mg BPC - daily
1mg TB500 - Mon / Wed / Fri
600mcg SLU-PP-332 - daily

ORALS:
80mcg Clen - daily
100mcg T4 - daily
10mg Cialis - daily
10mg Methylene Blue - daily
150mg 5amino1MQ - daily

@Raptor Labs @Raptor Rep the best gear ive seen STRONG and results speak for themselves

Nasty little Pull day smashed out for this week @ 9ish weeks out - still holding numbers nicely here with just a slight reduction in total volume dropping out one set from my high row movement just to keep progression on track since I felt as though I was not getting a whole lot out of all three sets and just creating more fatigue that then effected the following exercises and my ability to progress them.

These pics were from check ins with coach first thing in the AM fasted 87.6kg

POWERED as always by the best @Raptor Labs and @Raptor Rep

Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 9
90 x 9
80 x 12

Barbell Row (Pronated Grip)
110 x 10
105 x 10
100 x 12

High Row
65 x 10
57.5 x 11

Cable Single Arm Twisting Seated Row
80 x 7
65 x 11
65 x 10

Cable Curl (two sets facing away - one set facing towards cable)
50 x 12
50 x 10
45 x 10

Abs

Simple yet effective back and biceps day.

you powering up hard

 

[Hog.]

@Raptor Labs @Raptor Rep the best gear ive seen STRONG and results speak for themselves

you powering up hard

Absolutely cannot recommend @Raptor Labs stuff enough, it’s the best of the best @Raptor Rep

 

[Yuri1]

Nasty little Pull day smashed out for this week @ 9ish weeks out - still holding numbers nicely here with just a slight reduction in total volume dropping out one set from my high row movement just to keep progression on track since I felt as though I was not getting a whole lot out of all three sets and just creating more fatigue that then effected the following exercises and my ability to progress them.

These pics were from check ins with coach first thing in the AM fasted 87.6kg

POWERED as always by the best @Raptor Labs and @Raptor Rep

Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 9
90 x 9
80 x 12

Barbell Row (Pronated Grip)
110 x 10
105 x 10
100 x 12

High Row
65 x 10
57.5 x 11

Cable Single Arm Twisting Seated Row
80 x 7
65 x 11
65 x 10

Cable Curl (two sets facing away - one set facing towards cable)
50 x 12
50 x 10
45 x 10

Abs

Simple yet effective back and biceps day.

Holy shit broooo - dude is brining the fucking heat

 

[SteveMobsterG]

Key is to get the most from little

 

[abolone]

Looking great nice cycle stack also everyone digging EQ nowdays !

 

[stevesmi]

Nasty little Pull day smashed out for this week @ 9ish weeks out - still holding numbers nicely here with just a slight reduction in total volume dropping out one set from my high row movement just to keep progression on track since I felt as though I was not getting a whole lot out of all three sets and just creating more fatigue that then effected the following exercises and my ability to progress them.

These pics were from check ins with coach first thing in the AM fasted 87.6kg

POWERED as always by the best @Raptor Labs and @Raptor Rep

Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 9
90 x 9
80 x 12

Barbell Row (Pronated Grip)
110 x 10
105 x 10
100 x 12

High Row
65 x 10
57.5 x 11

Cable Single Arm Twisting Seated Row
80 x 7
65 x 11
65 x 10

Cable Curl (two sets facing away - one set facing towards cable)
50 x 12
50 x 10
45 x 10

Abs

Simple yet effective back and biceps day.

@Hog. cable curl and high row look good man. i like the ab training. very simple and solid

 

[Ulter]

Nasty little Pull day smashed out for this week @ 9ish weeks out - still holding numbers nicely here with just a slight reduction in total volume dropping out one set from my high row movement just to keep progression on track since I felt as though I was not getting a whole lot out of all three sets and just creating more fatigue that then effected the following exercises and my ability to progress them.

These pics were from check ins with coach first thing in the AM fasted 87.6kg

POWERED as always by the best @Raptor Labs and @Raptor Rep

Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 9
90 x 9
80 x 12

Barbell Row (Pronated Grip)
110 x 10
105 x 10
100 x 12

High Row
65 x 10
57.5 x 11

Cable Single Arm Twisting Seated Row
80 x 7
65 x 11
65 x 10

Cable Curl (two sets facing away - one set facing towards cable)
50 x 12
50 x 10
45 x 10

Abs

Simple yet effective back and biceps day.

working sets and barbell row and high row. cable curls are on point @Hog. much respect for this training

 

[BodyMonster34]

Nasty little Pull day smashed out for this week @ 9ish weeks out - still holding numbers nicely here with just a slight reduction in total volume dropping out one set from my high row movement just to keep progression on track since I felt as though I was not getting a whole lot out of all three sets and just creating more fatigue that then effected the following exercises and my ability to progress them.

These pics were from check ins with coach first thing in the AM fasted 87.6kg

POWERED as always by the best @Raptor Labs and @Raptor Rep

Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 9
90 x 9
80 x 12

Barbell Row (Pronated Grip)
110 x 10
105 x 10
100 x 12

High Row
65 x 10
57.5 x 11

Cable Single Arm Twisting Seated Row
80 x 7
65 x 11
65 x 10

Cable Curl (two sets facing away - one set facing towards cable)
50 x 12
50 x 10
45 x 10

Abs

Simple yet effective back and biceps day.

@Hog. bro hell yeah i love this. it looking good. cable curl and abs are amazing

 

[ROIDDERS]

Nasty little Pull day smashed out for this week @ 9ish weeks out - still holding numbers nicely here with just a slight reduction in total volume dropping out one set from my high row movement just to keep progression on track since I felt as though I was not getting a whole lot out of all three sets and just creating more fatigue that then effected the following exercises and my ability to progress them.

These pics were from check ins with coach first thing in the AM fasted 87.6kg

POWERED as always by the best @Raptor Labs and @Raptor Rep

Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 9
90 x 9
80 x 12

Barbell Row (Pronated Grip)
110 x 10
105 x 10
100 x 12

High Row
65 x 10
57.5 x 11

Cable Single Arm Twisting Seated Row
80 x 7
65 x 11
65 x 10

Cable Curl (two sets facing away - one set facing towards cable)
50 x 12
50 x 10
45 x 10

Abs

Simple yet effective back and biceps day.

your legs look terrific man. you are looking great! i love the training you did @Hog.

 

[2Thick]

Nasty little Pull day smashed out for this week @ 9ish weeks out - still holding numbers nicely here with just a slight reduction in total volume dropping out one set from my high row movement just to keep progression on track since I felt as though I was not getting a whole lot out of all three sets and just creating more fatigue that then effected the following exercises and my ability to progress them.

These pics were from check ins with coach first thing in the AM fasted 87.6kg

POWERED as always by the best @Raptor Labs and @Raptor Rep

Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 9
90 x 9
80 x 12

Barbell Row (Pronated Grip)
110 x 10
105 x 10
100 x 12

High Row
65 x 10
57.5 x 11

Cable Single Arm Twisting Seated Row
80 x 7
65 x 11
65 x 10

Cable Curl (two sets facing away - one set facing towards cable)
50 x 12
50 x 10
45 x 10

Abs

Simple yet effective back and biceps day.

working sets looking nice @Hog. i like how you are modest. the EF family appreciates you!

 

[ceo]

Nasty little Pull day smashed out for this week @ 9ish weeks out - still holding numbers nicely here with just a slight reduction in total volume dropping out one set from my high row movement just to keep progression on track since I felt as though I was not getting a whole lot out of all three sets and just creating more fatigue that then effected the following exercises and my ability to progress them.

These pics were from check ins with coach first thing in the AM fasted 87.6kg

POWERED as always by the best @Raptor Labs and @Raptor Rep

Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 9
90 x 9
80 x 12

Barbell Row (Pronated Grip)
110 x 10
105 x 10
100 x 12

High Row
65 x 10
57.5 x 11

Cable Single Arm Twisting Seated Row
80 x 7
65 x 11
65 x 10

Cable Curl (two sets facing away - one set facing towards cable)
50 x 12
50 x 10
45 x 10

Abs

Simple yet effective back and biceps day.

@Hog. bros quality leg training. i like it a lot. pushing some good weights as always

 

[Hog.]

Looking great nice cycle stack also everyone digging EQ nowdays !

Big fan of EQ , does a very good job of managing my e2 since I aromatise quite heavily.

 

[Hog.]

working sets looking nice @Hog. i like how you are modest. the EF family appreciates you!

Thanks bro, can’t neglect abs!

 

[MUSTANG_18]

Absolutely cannot recommend @Raptor Labs stuff enough, it’s the best of the best @Raptor Rep

@Raptor Labs @Raptor Rep are #1 for a reason

 

[RoySimpson]

Nasty little Pull day smashed out for this week @ 9ish weeks out - still holding numbers nicely here with just a slight reduction in total volume dropping out one set from my high row movement just to keep progression on track since I felt as though I was not getting a whole lot out of all three sets and just creating more fatigue that then effected the following exercises and my ability to progress them.

These pics were from check ins with coach first thing in the AM fasted 87.6kg

POWERED as always by the best @Raptor Labs and @Raptor Rep

Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 9
90 x 9
80 x 12

Barbell Row (Pronated Grip)
110 x 10
105 x 10
100 x 12

High Row
65 x 10
57.5 x 11

Cable Single Arm Twisting Seated Row
80 x 7
65 x 11
65 x 10

Cable Curl (two sets facing away - one set facing towards cable)
50 x 12
50 x 10
45 x 10

Abs

Simple yet effective back and biceps day.

@Hog. Solid work right here bro!!

 

[Raptor Rep]

Nasty little Pull day smashed out for this week @ 9ish weeks out - still holding numbers nicely here with just a slight reduction in total volume dropping out one set from my high row movement just to keep progression on track since I felt as though I was not getting a whole lot out of all three sets and just creating more fatigue that then effected the following exercises and my ability to progress them.

These pics were from check ins with coach first thing in the AM fasted 87.6kg

POWERED as always by the best @Raptor Labs and @Raptor Rep

Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 9
90 x 9
80 x 12

Barbell Row (Pronated Grip)
110 x 10
105 x 10
100 x 12

High Row
65 x 10
57.5 x 11

Cable Single Arm Twisting Seated Row
80 x 7
65 x 11
65 x 10

Cable Curl (two sets facing away - one set facing towards cable)
50 x 12
50 x 10
45 x 10

Abs

Simple yet effective back and biceps day.

honestly you're looking fkn ridiculous

 

[25homes]

Nice work

 

[2Thick]

Thanks bro, can’t neglect abs!

abs make the physique 100%

 

[ballin2504]

Nasty little Pull day smashed out for this week @ 9ish weeks out - still holding numbers nicely here with just a slight reduction in total volume dropping out one set from my high row movement just to keep progression on track since I felt as though I was not getting a whole lot out of all three sets and just creating more fatigue that then effected the following exercises and my ability to progress them.

These pics were from check ins with coach first thing in the AM fasted 87.6kg

POWERED as always by the best @Raptor Labs and @Raptor Rep

Working Sets:
Cable Neutral Grip Lat Pulldown
95 x 9
90 x 9
80 x 12

Barbell Row (Pronated Grip)
110 x 10
105 x 10
100 x 12

High Row
65 x 10
57.5 x 11

Cable Single Arm Twisting Seated Row
80 x 7
65 x 11
65 x 10

Cable Curl (two sets facing away - one set facing towards cable)
50 x 12
50 x 10
45 x 10

Abs

Simple yet effective back and biceps day.

@Hog. that’s a good training day. Great check in pics

 

[Hog.]

One of the meals from my high day this week. Coach thought a high day was necessary this week since fat loss is in a good spot and we wanted to gauge how the body reacted to some additional carbs (spoiler alert it reacted well lol) weight barely budged after the high day which meant the extra food was put to good use - this particular high day landed on a leg day.

We increased carbs from 220g to 370g for the day and protein and fats remained pretty much the same.

Only managed to snap a pic of one of the meals from the high day (will post a full updated high day when the next one comes around) but this certainly hit the spot.

100g cream of rice
45g whey isolate
20g honey
75g mixed berries
cinnamon

This meal totalled 660 cals with 108g carb, 43g pro and 4g fat and was in place of my usual oats meal.

@Raptor Labs @Raptor Rep

 

[Raptor Rep]

One of the meals from my high day this week. Coach thought a high day was necessary this week since fat loss is in a good spot and we wanted to gauge how the body reacted to some additional carbs (spoiler alert it reacted well lol) weight barely budged after the high day which meant the extra food was put to good use - this particular high day landed on a leg day.

We increased carbs from 220g to 370g for the day and protein and fats remained pretty much the same.

Only managed to snap a pic of one of the meals from the high day (will post a full updated high day when the next one comes around) but this certainly hit the spot.

100g cream of rice
45g whey isolate
20g honey
75g mixed berries
cinnamon

This meal totalled 660 cals with 108g carb, 43g pro and 4g fat and was in place of my usual oats meal.

@Raptor Labs @Raptor Rep

love cor bro, not surprised the body responded well to carbs

 

[Hog.]

love cor bro, not surprised the body responded well to carbs

It was a nice little treat for me haha

 

[the_alcatraz]

One of the meals from my high day this week. Coach thought a high day was necessary this week since fat loss is in a good spot and we wanted to gauge how the body reacted to some additional carbs (spoiler alert it reacted well lol) weight barely budged after the high day which meant the extra food was put to good use - this particular high day landed on a leg day.

We increased carbs from 220g to 370g for the day and protein and fats remained pretty much the same.

Only managed to snap a pic of one of the meals from the high day (will post a full updated high day when the next one comes around) but this certainly hit the spot.

100g cream of rice
45g whey isolate
20g honey
75g mixed berries
cinnamon

This meal totalled 660 cals with 108g carb, 43g pro and 4g fat and was in place of my usual oats meal.

@Raptor Labs @Raptor Rep

will be honest it dont look good in pic lol bro but probably tastes good

 

[Hog.]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

 

[the_alcatraz]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

hammies are super thick bro! team Raptor has the thickest guys wow
@Raptor Labs @Raptor Rep

 

[Hog.]

hammies are super thick bro! team Raptor has the thickest guys wow
@Raptor Labs @Raptor Rep

For sure bro, all of the Raptor crew are killing it

 

[the_alcatraz]

For sure bro, all of the Raptor crew are killing it

Raptor Crew is STRONG! @Hog.

 

[Yuri1]

Raptor Crew is STRONG! @Hog.

Team Raptor FTW

 

[Hog.]

Team Raptor FTW

All day baby.

 

[SteveMobsterG]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

Make sure you're fully recovered

 

[Raptor Rep]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

as always blowing me away bro, numbers still great as well keen for stage

 

[stevesmi]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

@Hog. Definitely impressive on the back part of your legs. A lot of people only focus on their front of their legs and forget that. The back of the legs is very important to achieve balance.

 

[ceo]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

bros much love for the pics. you got some strong glutes and very very lean. hammy's looking ripped ! @Hog.

 

[ROIDDERS]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

@Hog. i'm liking the different exercises. looking really nice. i got mad respect for this!

 

[Hog.]

as always blowing me away bro, numbers still great as well keen for stage

Thankyou brother me too.

 

[BodyMonster34]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

@Hog. bro now i see why they call you hog. dayum you got some big ass legs and ass there. lookin huge!

 

[Ulter]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

that training style is working well for you! looking really good. hip training is on point @Hog.

 

[2Thick]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

@Hog. the wide stance horizontal leg press is a fun one. i also like the dumbbell RDL's. looking good on this man !

 

[the_alcatraz]

Team Raptor FTW

Team Raptor 4EVA! @Yuri1 @Raptor Labs @Raptor Rep

 

[RoySimpson]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

@Hog. legs are popping bro!

 

[Hog.]

Updated meal plan @ 7.5 ish weeks out.
Little food drop this week but nothing major we can’t handle - hunger is still in a manageable spot so no complaints with the food drops especially as the goal is supreme condition. Coach is also sprinkling in a high day every now and then when needed - will hopefully post up a full high day of meals in the coming days but for now this is a regular training day diet.

As always Sponsored by the best @Raptor Labs and @Raptor Rep

M1
60g Oats
45g Whey
75g Frozen Berries
10g Nut Butter
10g Honey

M2 and M3
200g Raw Weight Chicken
220g Pumpkin
75g Pineapple
30g Avocado
Cucumber / Zucchini

Pre-Workout
2 x lcm bars

Intra-Workout
40g Karbolyn
Creatine
Glutamine

Post-Workout
45g Whey
Creatine
Glutamine

M4
200g Raw Weight 5% Mince
300g Pumpkin
Cucumber / Zucchini
25g 70% Dark Choc

 

[Tiger Salman Khan]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

@Hog. Numbers look awesome man........keep growing........

 

[the_alcatraz]

Updated meal plan @ 7.5 ish weeks out.
Little food drop this week but nothing major we can’t handle - hunger is still in a manageable spot so no complaints with the food drops especially as the goal is supreme condition. Coach is also sprinkling in a high day every now and then when needed - will hopefully post up a full high day of meals in the coming days but for now this is a regular training day diet.

As always Sponsored by the best @Raptor Labs and @Raptor Rep

M1
60g Oats
45g Whey
75g Frozen Berries
10g Nut Butter
10g Honey

M2 and M3
200g Raw Weight Chicken
220g Pumpkin
75g Pineapple
30g Avocado
Cucumber / Zucchini

Pre-Workout
2 x lcm bars

Intra-Workout
40g Karbolyn
Creatine
Glutamine

Post-Workout
45g Whey
Creatine
Glutamine

M4
200g Raw Weight 5% Mince
300g Pumpkin
Cucumber / Zucchini
25g 70% Dark Choc

@Hog. big food for team Raptor @Raptor Labs @Raptor Rep
you are getting BIG

 

[Raptor Rep]

Updated meal plan @ 7.5 ish weeks out.
Little food drop this week but nothing major we can’t handle - hunger is still in a manageable spot so no complaints with the food drops especially as the goal is supreme condition. Coach is also sprinkling in a high day every now and then when needed - will hopefully post up a full high day of meals in the coming days but for now this is a regular training day diet.

As always Sponsored by the best @Raptor Labs and @Raptor Rep

M1
60g Oats
45g Whey
75g Frozen Berries
10g Nut Butter
10g Honey

M2 and M3
200g Raw Weight Chicken
220g Pumpkin
75g Pineapple
30g Avocado
Cucumber / Zucchini

Pre-Workout
2 x lcm bars

Intra-Workout
40g Karbolyn
Creatine
Glutamine

Post-Workout
45g Whey
Creatine
Glutamine

M4
200g Raw Weight 5% Mince
300g Pumpkin
Cucumber / Zucchini
25g 70% Dark Choc

Always looks the goods brother

 

[ballin2504]

Quick Hammie session @ 8 weeks out done and dusted for this week after some shitty days of sickness and life getting in the way. Very very good session all things considered- managed progression pretty much all across the board. Swapped out Stiff Leg Deadlifts for Dumbbell RDL’s simply to manage CNS fatigue as we get closer to stage.

As always sponsored by the best @Raptor Labs and @Raptor Rep

Working Sets:
Seated Hip Adduction
105 x 12
105 x 10
100 x 12

Machine Hip Thrust
140 x 12
140 x 10

Seated Hammie Curl
85 x 10
78 x 11
73 x 11

Wide Stance Horizontal Leg Press
220 x 12
220 x 10

Dumbbell RDL
65 x 10
65 x 10

Pics are from Midweek fasted check-ins

@Hog. Your hamstrings are looking really strong man! Keep it up

 

[Hog.]

Gnarly back and bicep day went down this week -pump felt absolutely beautiful which was a welcome feeling since lately i’ve been feeling pretty depleted and flat during training but this session just hit the spot.

POWERED by the best in the game as always @Raptor Labs and @Raptor Rep

Working Sets:
Straight Bar Lat Pulldown
90 x 10
80 x 12
70 x 13

Barbel Row (pronated grip)
110 x 11
100 x 11
100 x 9

Panatta High Row
60 x 10
55 x 12

Single Arm Seated Cable Row
40 x 10
35 x 10
25 x 15

Faceaway Cable Bicep Curl
50 x 15
50 x 9
40 x 11

 

[Raptor Rep]

Gnarly back and bicep day went down this week -pump felt absolutely beautiful which was a welcome feeling since lately i’ve been feeling pretty depleted and flat during training but this session just hit the spot.

POWERED by the best in the game as always @Raptor Labs and @Raptor Rep

Working Sets:
Straight Bar Lat Pulldown
90 x 10
80 x 12
70 x 13

Barbel Row (pronated grip)
110 x 11
100 x 11
100 x 9

Panatta High Row
60 x 10
55 x 12

Single Arm Seated Cable Row
40 x 10
35 x 10
25 x 15

Faceaway Cable Bicep Curl
50 x 15
50 x 9
40 x 11

fkn wild back shot, in the good way.

 

[25homes]

Good pics

 

[Hog.]

Little food and cardio update this week from check-ins with the boss man @7 weeks out alongside some food snaps I remembered to take before demolishing my meals (hunger is getting to that point lol)

Nice food drop this week to ensure stage condition will be achieved - hammer is really going down now and i’m excited to feel the hurt as we get leaner and leaner.

TD cals sitting at 2308 with 230p / 199c / 54f
RD cals sitting at 2108 with 220p / 159c / 54f
Occasional rare high day sprinkled in as and when the boss deems it’s needed which - 2802 cals with 233p / 337c / 51f

Cardio is sitting at 175 mins per week split into 5 x 35 min sessions on the stair-master and steps are a calm 10,000 per day.

Powered as always by @Raptor Labs and @Raptor Rep

 

[Raptor Rep]

Little food and cardio update this week from check-ins with the boss man @7 weeks out alongside some food snaps I remembered to take before demolishing my meals (hunger is getting to that point lol)

Nice food drop this week to ensure stage condition will be achieved - hammer is really going down now and i’m excited to feel the hurt as we get leaner and leaner.

TD cals sitting at 2308 with 230p / 199c / 54f
RD cals sitting at 2108 with 220p / 159c / 54f
Occasional rare high day sprinkled in as and when the boss deems it’s needed which - 2802 cals with 233p / 337c / 51f

Cardio is sitting at 175 mins per week split into 5 x 35 min sessions on the stair-master and steps are a calm 10,000 per day.

Powered as always by @Raptor Labs and @Raptor Rep

cardio starting to get up there brother, you're gonna be so conditioned

 

[Hog.]

cardio starting to get up there brother, you're gonna be so conditioned

I won’t have it any other way.

 

[Yuri1]

Gnarly back and bicep day went down this week -pump felt absolutely beautiful which was a welcome feeling since lately i’ve been feeling pretty depleted and flat during training but this session just hit the spot.

POWERED by the best in the game as always @Raptor Labs and @Raptor Rep

Working Sets:
Straight Bar Lat Pulldown
90 x 10
80 x 12
70 x 13

Barbel Row (pronated grip)
110 x 11
100 x 11
100 x 9

Panatta High Row
60 x 10
55 x 12

Single Arm Seated Cable Row
40 x 10
35 x 10
25 x 15

Faceaway Cable Bicep Curl
50 x 15
50 x 9
40 x 11

Get new balance in the phone and get this guy a fucking sponser

Back looking wild my dude, destroying the game right now

 

[Hog.]

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

 

[the_alcatraz]

Little food and cardio update this week from check-ins with the boss man @7 weeks out alongside some food snaps I remembered to take before demolishing my meals (hunger is getting to that point lol)

Nice food drop this week to ensure stage condition will be achieved - hammer is really going down now and i’m excited to feel the hurt as we get leaner and leaner.

TD cals sitting at 2308 with 230p / 199c / 54f
RD cals sitting at 2108 with 220p / 159c / 54f
Occasional rare high day sprinkled in as and when the boss deems it’s needed which - 2802 cals with 233p / 337c / 51f

Cardio is sitting at 175 mins per week split into 5 x 35 min sessions on the stair-master and steps are a calm 10,000 per day.

Powered as always by @Raptor Labs and @Raptor Rep

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

@Hog. your fasted shots are insane bro! lean dry and super crazy glutes
true pro right here

 

[Yuri1]

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

Holy moly bro! You are looking freaking crazy now, seriously coming in so fast!

Extra love for slipknot beanie

 

[SteveMobsterG]

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

Nicely done/But I'd still have the camera at chest level

 

[stevesmi]

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

@Hog. 86kg is hard to believe. you look very big and muscular. but you are so lean at the same time!

 

[BodyMonster34]

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

bro you look good! nice physique. thick and ripped just the way it should be. you look TIGHT @Hog.

 

[Ulter]

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

looking nice and lean. good job on the ripped physique @Hog. the EF family is proud of you

 

[Trenhead3cc]

Looking amazing bro!

 

[ceo]

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

Bros. You got the physique of a champion. Really, like the way you look. 86 kg of solid. @Hog.

 

[2Thick]

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

@Hog. You are looking fantastic. I'm proud of you. Definitely looking big and looking muscular. Keep it up.

 

[ROIDDERS]

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

@Hog. Thank you for taking the time to put up the posing routine. You look fantastic man. 86 kg is perfect.

 

[Raptor Rep]

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

super proud of how far you've come and your dedication bro

 

[Hog.]

Very very nice pull session in the books. Certainly starting to “feel” it in terms of fatigue as far as prep goes but now is when the mental game really starts and we have to turn it up a notch in order to maintain training performance. In saying that a couple of movements have stalled slightly but it’s to be expected and we crack on regardless.

No excuses to not go in the gym and send it regardless of food or fatigue or how you “feel” , feelings don’t matter - results do. It’s all about how bad you want it. As always sponsored by the best @Raptor Labs and @Raptor Rep supplying me with all the goods for this prep.

Working sets:
Assisted Chin Ups (wide grip)
20 x 20
20 x 20

Straight Bar Lat Pulldown
90 x 11
80 x 14
70 x 15

Barbell Row (pronated grip)
110 x 12
100 x 12
100 x 10

Panatta High Row
60 x 10
55 x 14

Cable Single Arm Seated Row
40 x 10
35 x 10
30 x 10

Face Away Cable Curls
55 x 10
50 x 10
40 x 12

 

[Tiger Salman Khan]

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

@Hog. Fantastic updates man.........

 

[Hog.]

@Hog. Fantastic updates man.........

Thankyou brother.

 

[RoySimpson]

Couple of fasted AM shots from midweek checkin with the boss man. Sitting at 86.1kg in these.

@Raptor Labs @Raptor Rep

@Hog. looking incredible bro!

 

[Raptor Rep]

Very very nice pull session in the books. Certainly starting to “feel” it in terms of fatigue as far as prep goes but now is when the mental game really starts and we have to turn it up a notch in order to maintain training performance. In saying that a couple of movements have stalled slightly but it’s to be expected and we crack on regardless.

No excuses to not go in the gym and send it regardless of food or fatigue or how you “feel” , feelings don’t matter - results do. It’s all about how bad you want it. As always sponsored by the best @Raptor Labs and @Raptor Rep supplying me with all the goods for this prep.

Working sets:
Assisted Chin Ups (wide grip)
20 x 20
20 x 20

Straight Bar Lat Pulldown
90 x 11
80 x 14
70 x 15

Barbell Row (pronated grip)
110 x 12
100 x 12
100 x 10

Panatta High Row
60 x 10
55 x 14

Cable Single Arm Seated Row
40 x 10
35 x 10
30 x 10

Face Away Cable Curls
55 x 10
50 x 10
40 x 12

beautiful update brother

 

[Hog.]

Another full day of food on a rest day! Digging pretty deep now for condition but I am loving every second of it and thoroughly enjoying every single one of my meals. Prep really teaches you a thing or two about being grateful and creating a positive relationship with food.
I have a sneaking suspicion that food will be going down again next week as we dig even deeper so enjoying this week whilst I can.

Rest day macros and cals are as follows:
2108 cals - 220p , 150c , 54f

M1
60g Oats
45 Whey
10g Honey
75g Frozen Blueberries

M2 and M3
200g Chicken Breast
150g Kent Pumpkin
75g Pineapple
30g Avocado
Cucumber

M4
200g Extra Lean Beef Mince
300g Kent Pumpkin
25g Dark Choc
Spinach

Snack
45g Whey
2 x LCM's

As always powered by the best in the bizz @Raptor Labs and @Raptor Rep
Expecting a nice package arriving soon from the boys over @Raptor Labs so keep your eyes peeled for that juicy post

 

[Raptor Rep]

Another full day of food on a rest day! Digging pretty deep now for condition but I am loving every second of it and thoroughly enjoying every single one of my meals. Prep really teaches you a thing or two about being grateful and creating a positive relationship with food.
I have a sneaking suspicion that food will be going down again next week as we dig even deeper so enjoying this week whilst I can.

Rest day macros and cals are as follows:
2108 cals - 220p , 150c , 54f

M1
60g Oats
45 Whey
10g Honey
75g Frozen Blueberries

M2 and M3
200g Chicken Breast
150g Kent Pumpkin
75g Pineapple
30g Avocado
Cucumber

M4
200g Extra Lean Beef Mince
300g Kent Pumpkin
25g Dark Choc
Spinach

Snack
45g Whey
2 x LCM's

As always powered by the best in the bizz @Raptor Labs and @Raptor Rep
Expecting a nice package arriving soon from the boys over @Raptor Labs so keep your eyes peeled for that juicy post

love your mindset around food brother and being on prep doesn't mean you have to eat super boring either keep killing it

 

[Hog.]

JUIIIICYY Push session ticked off for this week @5 weeks out - training has been in a bit of a slog recently but as we get leaner and leaner it’s to be expected some sessions are hit and miss but it’s all about getting in and getting done regardless.

Trying not too focus too much on numbers right now just as to not get into my own head with getting weaker.

In saying that this particular Push session just hit the fucken spot and I felt ON. After a brutal start to the week with a slight dehydration / electrolyte balance issue it felt good to finally push some blood around and feel the muscle contracting doing its thing.

As always proudly sponsored by only the best super supps in the game @Raptor Labs and @Raptor Rep

Full session was as follows -

Cuffed Cable Flies
70 x 10
55 x 11
50 x 12
45 x 13

Panatta Converging Incline Press
55 x 10
50 x 8
40 x 7

Smith Incline
110 x 8
100 x 10

Cuffed Cable Rear Delt Fly
60 x 15
60 x 12
60 x 12

Dbell Lateral Raises
12.5 x 20
12.5 x 15
12.5 x 12
10 x 15

Cable Overhead Tricep Extension
45 x 10
40 x 12
40 x 9

 

[Raptor Rep]

JUIIIICYY Push session ticked off for this week @5 weeks out - training has been in a bit of a slog recently but as we get leaner and leaner it’s to be expected some sessions are hit and miss but it’s all about getting in and getting done regardless.

Trying not too focus too much on numbers right now just as to not get into my own head with getting weaker.

In saying that this particular Push session just hit the fucken spot and I felt ON. After a brutal start to the week with a slight dehydration / electrolyte balance issue it felt good to finally push some blood around and feel the muscle contracting doing its thing.

As always proudly sponsored by only the best super supps in the game @Raptor Labs and @Raptor Rep

Full session was as follows -

Cuffed Cable Flies
70 x 10
55 x 11
50 x 12
45 x 13

Panatta Converging Incline Press
55 x 10
50 x 8
40 x 7

Smith Incline
110 x 8
100 x 10

Cuffed Cable Rear Delt Fly
60 x 15
60 x 12
60 x 12

Dbell Lateral Raises
12.5 x 20
12.5 x 15
12.5 x 12
10 x 15

Cable Overhead Tricep Extension
45 x 10
40 x 12
40 x 9

your mindset is amazing bro and you really are killing it

 

[MUSTANG_18]

Another full day of food on a rest day! Digging pretty deep now for condition but I am loving every second of it and thoroughly enjoying every single one of my meals. Prep really teaches you a thing or two about being grateful and creating a positive relationship with food.
I have a sneaking suspicion that food will be going down again next week as we dig even deeper so enjoying this week whilst I can.

Rest day macros and cals are as follows:
2108 cals - 220p , 150c , 54f

M1
60g Oats
45 Whey
10g Honey
75g Frozen Blueberries

M2 and M3
200g Chicken Breast
150g Kent Pumpkin
75g Pineapple
30g Avocado
Cucumber

M4
200g Extra Lean Beef Mince
300g Kent Pumpkin
25g Dark Choc
Spinach

Snack
45g Whey
2 x LCM's

As always powered by the best in the bizz @Raptor Labs and @Raptor Rep
Expecting a nice package arriving soon from the boys over @Raptor Labs so keep your eyes peeled for that juicy post

JUIIIICYY Push session ticked off for this week @5 weeks out - training has been in a bit of a slog recently but as we get leaner and leaner it’s to be expected some sessions are hit and miss but it’s all about getting in and getting done regardless.

Trying not too focus too much on numbers right now just as to not get into my own head with getting weaker.

In saying that this particular Push session just hit the fucken spot and I felt ON. After a brutal start to the week with a slight dehydration / electrolyte balance issue it felt good to finally push some blood around and feel the muscle contracting doing its thing.

As always proudly sponsored by only the best super supps in the game @Raptor Labs and @Raptor Rep

Full session was as follows -

Cuffed Cable Flies
70 x 10
55 x 11
50 x 12
45 x 13

Panatta Converging Incline Press
55 x 10
50 x 8
40 x 7

Smith Incline
110 x 8
100 x 10

Cuffed Cable Rear Delt Fly
60 x 15
60 x 12
60 x 12

Dbell Lateral Raises
12.5 x 20
12.5 x 15
12.5 x 12
10 x 15

Cable Overhead Tricep Extension
45 x 10
40 x 12
40 x 9

your mindset is amazing bro and you really are killing it

the food and the training is what gets the thick and your side chest shot proves results
team RAPTOR is #1 for a reason this is it dude

 

[stevesmi]

JUIIIICYY Push session ticked off for this week @5 weeks out - training has been in a bit of a slog recently but as we get leaner and leaner it’s to be expected some sessions are hit and miss but it’s all about getting in and getting done regardless.

Trying not too focus too much on numbers right now just as to not get into my own head with getting weaker.

In saying that this particular Push session just hit the fucken spot and I felt ON. After a brutal start to the week with a slight dehydration / electrolyte balance issue it felt good to finally push some blood around and feel the muscle contracting doing its thing.

As always proudly sponsored by only the best super supps in the game @Raptor Labs and @Raptor Rep

Full session was as follows -

Cuffed Cable Flies
70 x 10
55 x 11
50 x 12
45 x 13

Panatta Converging Incline Press
55 x 10
50 x 8
40 x 7

Smith Incline
110 x 8
100 x 10

Cuffed Cable Rear Delt Fly
60 x 15
60 x 12
60 x 12

Dbell Lateral Raises
12.5 x 20
12.5 x 15
12.5 x 12
10 x 15

Cable Overhead Tricep Extension
45 x 10
40 x 12
40 x 9

This is some excellent consistency on this training. This is why you look the way you do. You train your body to look like this.@hog.

 

[BodyMonster34]

JUIIIICYY Push session ticked off for this week @5 weeks out - training has been in a bit of a slog recently but as we get leaner and leaner it’s to be expected some sessions are hit and miss but it’s all about getting in and getting done regardless.

Trying not too focus too much on numbers right now just as to not get into my own head with getting weaker.

In saying that this particular Push session just hit the fucken spot and I felt ON. After a brutal start to the week with a slight dehydration / electrolyte balance issue it felt good to finally push some blood around and feel the muscle contracting doing its thing.

As always proudly sponsored by only the best super supps in the game @Raptor Labs and @Raptor Rep

Full session was as follows -

Cuffed Cable Flies
70 x 10
55 x 11
50 x 12
45 x 13

Panatta Converging Incline Press
55 x 10
50 x 8
40 x 7

Smith Incline
110 x 8
100 x 10

Cuffed Cable Rear Delt Fly
60 x 15
60 x 12
60 x 12

Dbell Lateral Raises
12.5 x 20
12.5 x 15
12.5 x 12
10 x 15

Cable Overhead Tricep Extension
45 x 10
40 x 12
40 x 9

bro you look like a stud. looking strong. smith incline a good one @Hog.