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bros dual small stack cable rear delt flies good stuff. think i might hit that shit today @Dr.Dolittle nice finish with dumbbell lateral raises too
Approved Log 2025 IFBB debut cycle and progress Log
- Thread starter Dr.Dolittle
- Start date
@Dr.Dolittle we should rename you to dr. doALOT cause this is a solid workout. i like how you keep it simple and efficient
amazing work on this training. it looks solid. i like the flies, laterals, and rows. mixing those curls in as well is awesome! @Dr.Dolittle
@Dr.Dolittle solid upper day! Back is looking wide!
@Dr.Dolittle Awesome numbers.....great training updates.........
This weeks Full check in Current Weight: 109.00
power housed by @Raptor Labs @Raptor Rep
Changes This Week:
slight reduction in fats and increase in carbs this week for food.
the push begins:
test increased to 262 mg a week
eq increased to 315 mg a week
Current PED Protocol:
Macros & Calories:
Training Days:
3663 kcal
230 g protein
676 g carbs
35 g fat
rest day:
3164 Kcal
237 g protein
422 g carbs
52 g fat
power housed by @Raptor Labs @Raptor Rep
Changes This Week:
slight reduction in fats and increase in carbs this week for food.
the push begins:
test increased to 262 mg a week
eq increased to 315 mg a week
Current PED Protocol:
- Test E – 262 mg/week
- EQ – 315 mg/week
- GH – 4 IU/day AM
- reta 500 mcg 2 x weekly AM
Macros & Calories:
Training Days:
3663 kcal
230 g protein
676 g carbs
35 g fat
rest day:
3164 Kcal
237 g protein
422 g carbs
52 g fat
Attachments
damn your back got wider in like 2 weeks bro
how u do that?
growing nicely legend
push session amped up by @Raptor Labs @Raptor Rep
triceps extensions
1 x 10 - 15 reps
1 x 15-20 reps
pec deck
1 x 10 - 15 reps
flat pin loaded chest press
1 x 10 - 15 reps
Flat dumbbell press
1 x 8 - 10 reps
high incline close grip smith press
1 x 10 - 15 reps
V bar triceps push downs
2 x 10 - 15 reps
Have added flat dumbbell press in just for the love of the game. Of course, a pump check as well.
triceps extensions
1 x 10 - 15 reps
1 x 15-20 reps
pec deck
1 x 10 - 15 reps
flat pin loaded chest press
1 x 10 - 15 reps
Flat dumbbell press
1 x 8 - 10 reps
high incline close grip smith press
1 x 10 - 15 reps
V bar triceps push downs
2 x 10 - 15 reps
Have added flat dumbbell press in just for the love of the game. Of course, a pump check as well.
Raptor labs and hard work brother.
Raptor labs is the GOAT bro
This weeks Full check in Current Weight: 110.8
powered by @Raptor Labs @Raptor Rep
Changes This Week:
increase in post workout carbs and rest day carbs
Current PED Protocol:
Macros & Calories:
Training Days:
4441 kcal
239 g protein
780 g carbs
36 g fat
rest day:
3704 Kcal
250 g protein
535 g carbs
58 g fat
powered by @Raptor Labs @Raptor Rep
Changes This Week:
increase in post workout carbs and rest day carbs
Current PED Protocol:
- Test E – 262 mg/week
- EQ – 315 mg/week
- GH – 4 IU/day pm
- reta 500 mcg 2 x weekly AM
Macros & Calories:
Training Days:
4441 kcal
239 g protein
780 g carbs
36 g fat
rest day:
3704 Kcal
250 g protein
535 g carbs
58 g fat
Attachments
you got away leaner bro
how you do it so fast?
thats my bro lookin sick
This weeks upper session powered by @Raptor Labs @Raptor Rep. absolutely loving the eq this shit is unreal
Dual small stack cable rear delt flies
1 x 10-15
1 x 10-15
Dual cable laterals
1 x 10-15
1 x 10-15
Neutral grip pin loaded chest
supported row
1 x 10-12
Dumbbell lateral raises
1 x 10-15
1 x 15-20
Seated dual d handle cable row
1 x 8-10
Rope hammer cable curls
1 x 10-15
Neutral grip pin loaded shoulder
press
1 x 10-15
and the pump check
Dual small stack cable rear delt flies
1 x 10-15
1 x 10-15
Dual cable laterals
1 x 10-15
1 x 10-15
Neutral grip pin loaded chest
supported row
1 x 10-12
Dumbbell lateral raises
1 x 10-15
1 x 15-20
Seated dual d handle cable row
1 x 8-10
Rope hammer cable curls
1 x 10-15
Neutral grip pin loaded shoulder
press
1 x 10-15
and the pump check
@Dr.Dolittle neutral grip pin loaded chest. dumbbell lateral raises also are good stuff. and rope hammer cable curls A+
this is a good exercise routine you put together very simple and very effective. @Dr.Dolittle
quality training and throwing around the iron is what I like to see. @Dr.Dolittle Upper body session is on point. I love the dual cable laterals.
Session looks good.
@Dr.Dolittle amazing work on this one. the neutral grip pin loaded shoulder press. and the dual cable laterals is on point
bros seated dual handle cable row A+. rope hammer cable curls are also strong. loving this hell yeah @Dr.Dolittle
looking wild my bro
Back is really coming together nicely
@Dr.Dolittle Awesome upper workout bro! Back is looking wide!
This weeks Full check in Current Weight: 113.3
Enhanced by @Raptor Labs @Raptor Rep
Changes This Week:
no changes this week beside swapping out some protein sources.
few off plan food items and a bit of a weight jump but nothing malicious to the gains!
Current PED Protocol:
Macros & Calories:
Training Days:
4421 kcal
239 g protein
780 g carbs
36 g fat
rest day:
3719 Kcal
250 g protein
535 g carbs
57 g fat
Enhanced by @Raptor Labs @Raptor Rep
Changes This Week:
no changes this week beside swapping out some protein sources.
few off plan food items and a bit of a weight jump but nothing malicious to the gains!
Current PED Protocol:
- Test E – 262 mg/week
- EQ – 315 mg/week
- GH – 4 IU/day pm
- reta 500 mcg 2 x weekly AM
Macros & Calories:
Training Days:
4421 kcal
239 g protein
780 g carbs
36 g fat
rest day:
3719 Kcal
250 g protein
535 g carbs
57 g fat
Attachments
back double is the killing shot bro
win any shows
growing so wellbrother and looking fkn crazy
a push session from this week powered by @Raptor Labs @Raptor Rep
triceps extensions
1 x 10 - 15 reps
1 x 15-20 reps
pec deck
1 x 10 - 15 reps
flat pin loaded chest press
1 x 10 - 15 reps
Flat dumbbell press
1 x 8 - 10 reps
high incline close grip smith press
1 x 10 - 15 reps
V bar triceps push downs
2 x 10 - 15 reps
And a pump check as well as a special delivery the boys have sent me
triceps extensions
1 x 10 - 15 reps
1 x 15-20 reps
pec deck
1 x 10 - 15 reps
flat pin loaded chest press
1 x 10 - 15 reps
Flat dumbbell press
1 x 8 - 10 reps
high incline close grip smith press
1 x 10 - 15 reps
V bar triceps push downs
2 x 10 - 15 reps
And a pump check as well as a special delivery the boys have sent me
Attachments
beautiful pump and touch downa push session from this week powered by @Raptor Labs @Raptor Rep
triceps extensions
1 x 10 - 15 reps
1 x 15-20 reps
pec deck
1 x 10 - 15 reps
flat pin loaded chest press
1 x 10 - 15 reps
Flat dumbbell press
1 x 8 - 10 reps
high incline close grip smith press
1 x 10 - 15 reps
V bar triceps push downs
2 x 10 - 15 reps
And a pump check as well as a special delivery the boys have sent me
quick session today while on holiday in the hotel gym. Big shot of superman juice from the boys @Raptor Labs @Raptor Rep to keep me going before I left.
3 x 10 - 15 Lat pull down
2 x 10 - 15 seated row
2 x 10 - 15 legs extensions
2 x 10 - 15 alternating bicep curls
3 x 10 - 15 Lat pull down
2 x 10 - 15 seated row
2 x 10 - 15 legs extensions
2 x 10 - 15 alternating bicep curls
Raptor TD hell yeaa push session from this week powered by @Raptor Labs @Raptor Rep
triceps extensions
1 x 10 - 15 reps
1 x 15-20 reps
pec deck
1 x 10 - 15 reps
flat pin loaded chest press
1 x 10 - 15 reps
Flat dumbbell press
1 x 8 - 10 reps
high incline close grip smith press
1 x 10 - 15 reps
V bar triceps push downs
2 x 10 - 15 reps
And a pump check as well as a special delivery the boys have sent me
F*** your back thick AF daymn bro
@Dr.Dolittle nothing like a great workout. Keep up the good work. I like the lateral pull-downs and seated rows. That's the way to do it.
Can always depend on you to put together some good workouts. I like this one between the seated row, leg extensions, and bicep curls. It's a good, simple workout. @Dr.Dolittle
Sounds like a lot of fun working out at a hotel gym. @Dr.Dolittle just something about training in a new environment and a place that you'll never see anyone there again.
@Dr.Dolittle Bros, you're doing very good on this nice quick session. Not bad, better than being lazy, right?
this is a great workout you put together. You're showing that a simple training session still works great. @Dr.Dolittle
Very simple effective workout.
Looking juicy brother, keep up the great work
@Dr.Dolittle nice little training update brother. Got a good one in
big sexy motherfker
First decent session back after coping some delayed Bali belly grrrr but we smashed some gear from @Raptor Labs @Raptor Rep and got in there.
2 x 8-10 high lat row
2 x 12-15 db lateral raise
2 x 10-12single arm lat pull down
2 x 12-15 rear felt fly
2 x 12 - 15 machine lateral raise
And a pump check
2 x 8-10 high lat row
2 x 12-15 db lateral raise
2 x 10-12single arm lat pull down
2 x 12-15 rear felt fly
2 x 12 - 15 machine lateral raise
And a pump check
Attachments
Fucking thiccc boy
Yeah glad to hear your back at it after the Bali belly, that woudl toast me for sure
wide like Dorian bro
fk rip on the bali belly, glad your back
This weeks Full check in Weight: 111.50
powered by @Raptor Labs @Raptor Rep
Changes This Week:
increase in test and eq as well as a new training plan as we have started training at a new gym.
Current PED Protocol:
Macros & Calories:
Training Days:
4421 kcal
239 g protein
780 g carbs
36 g fat
rest day:
3719 Kcal
250 g protein
535 g carbs
57 g fat
powered by @Raptor Labs @Raptor Rep
Changes This Week:
increase in test and eq as well as a new training plan as we have started training at a new gym.
Current PED Protocol:
- Test E – 350 mg/week
- EQ – 420 mg/week
- GH – 4 IU/day AM
- reta 500 mcg 2 x weekly AM
Macros & Calories:
Training Days:
4421 kcal
239 g protein
780 g carbs
36 g fat
rest day:
3719 Kcal
250 g protein
535 g carbs
57 g fat
Attachments
excited for the new gym and program progress going to be unreal
This weeks back and shoulder session powered by @Raptor Labs @Raptor Rep
- Panatta Single Arm Lateral Raise Machine – 1 × 10–12, 1 × 12–15
- Chest Supported T-Bar Row – 1 × 8–10
- Panatta High-to-Low Row – 1 × 10–12
- Dual Small Stack Cable Rear Delt Flyes – 1 × 12–15
- Dual Cable Lateral Raises - 1 x 12 - 15 reps.
insane pump legend how has training been
thank you bro, yeah training is picking back up now. feeling and looking fuller now. next check in should be prime!
full meal update, got to get the best food in to make the best gains with the boys @Raptor Labs @Raptor
Training days
M1
1 egg
200 g egg whites
30 g sour dough
150 g veg
M2
110 g chicken breast cooked
450 g rice
100 g zucchini
100 g kiwi fruit
M3 preworkout
110 chicken breast cooked
450 g rice
100 g zucchini
100 g kiwi fruit
50 g dates
M4 postworkout
40 g wpi
130 g rice flour
1 large banan
100 g blue berries
80 g dates
20 g honey
M5
150 g chicken breast cooked
450 g rice
100 g veg
15 g peanut butter
Rest days
M1
160 g chicken breast cooked
350 g rice
100 g veg
15 g peanut butter
M2
160 g chicken breast cooked
350 g rice
100 g veg
M3
160 g chicken breast cooked
350 g rice
100 g low cal veg
M4 (my favourite)
145 g oat flour
45 g wpi
150 g blue berries
1 large banana
20 g peanut butter
20 g honey
Training days
M1
1 egg
200 g egg whites
30 g sour dough
150 g veg
M2
110 g chicken breast cooked
450 g rice
100 g zucchini
100 g kiwi fruit
M3 preworkout
110 chicken breast cooked
450 g rice
100 g zucchini
100 g kiwi fruit
50 g dates
M4 postworkout
40 g wpi
130 g rice flour
1 large banan
100 g blue berries
80 g dates
20 g honey
M5
150 g chicken breast cooked
450 g rice
100 g veg
15 g peanut butter
Rest days
M1
160 g chicken breast cooked
350 g rice
100 g veg
15 g peanut butter
M2
160 g chicken breast cooked
350 g rice
100 g veg
M3
160 g chicken breast cooked
350 g rice
100 g low cal veg
M4 (my favourite)
145 g oat flour
45 g wpi
150 g blue berries
1 large banana
20 g peanut butter
20 g honey
b e a utiful
