My ongoing blast and cruise log

[Ratatata]

Thanks heaps big bro, hopefully I can live up to the effort and quality yours are your doing core proud!

It will be a bit of a slow journey to start with, but each is going faster then I could hope for - 3 weeks ago I struggled to hold a 1kg dumbbell and now today I could preacher curl 8kg

Baby steps - but thanks for the support!

I can understand coming back from injury. Physically and mentally it’s a big battle!!! You will get there bro!! Wish u very good luck!!!

 

[Yuri1]

I can understand coming back from injury. Physically and mentally it’s a big battle!!! You will get there bro!! Wish u very good luck!!!

Thanks again bro, I’ve amped up as fuck to bring it and doing everything I can to rebuild bigger and better super grateful to have a weapon of a sponsor to!

 

[the_alcatraz]

Hey my elite fitness fam, another Aussie checking in

This is going to my comeback log - post shoulder surgery from just having my tendon reattached after a full thickness tear.

My ongoing blast and cruise log is very proudly supported by my incredible sponsor:
@Raptor Labs @Raptor Labs @Raptor Labs

I’ve been pretty active in the Aussie section of EVO for a quite a bit now, but this will be my first time ever logging - I really wanted to start this log for 2 main reasons

1: Is to highlight the amazing and hard working Aussie labs we have right here - and even more specifically my incredible sponsor who I was a long term customer of and now I’m pumped to be apart of the ever growing Raptor Team!

2: This will be my comeback log - to rebuilding a new and better physique from the ground up.

I am now only 13 weeks post shoulder surgery. Just recently having a full thickness tear of my shoulder tendon with damages to my rotator cuff, supraspinatus, labrum and bicep - I’ve successfully had the tendon reattached, although full recovery and the return of strength and muscle will be a long road ahead - I am beyond excited for the journey to build a new and better physique.

For the first 7 weeks post-op my arm was completely immobilised in a sling, I’ve gone from not being able to raise my arm at all - to now having 90% range of motion in the past 6 weeks.

As this will be an ongoing blast and cruse log, I’ll add all of the current and additional information below as it will continue to change with each phase of the years ahead

Alright now down to the fun stuff, I’m currently finishing the last leg of a short fat loss phase - with approximately 8 weeks left to dig out, I’ll the aim to hit a small rebound, followed by a short health phase then into a long push phase to grow some serous tissue for the foreseeable future.

Side note:
All numbers (traning, volume, load, calories, macros, PEDs, steps, cardio, supplements, ect..) are simply moving targets at this point - there will be weekly assessments as my situation and range of motion improves.

Training:
6 days
Push A / Pull A / Legs A
Push B / Pull B / Legs B

Nutrition:
Caloric defect at - 2,200.
Protein - 210
Carbs - 260
Fats - 35

Steps:
TD 12k
NTD 8k

Cardio:
6 days
4x HIIT
2x LISS

Supplements and support:
Flaxseed oil
Fish oil
NAC
TUDCA
EAA
Magnesium
Multi vitamin
Vitamin E
Creatine

Post surgery recovery cycle was:
TEST E - 100mg (weekly)
HGH - 3iu (daily)
ANAVAR - 10-20mg (daily)
Week 1-7:
BPC 157 - 250mcg - 500mcg (daily)
TB500 - 250mcg - 500mcg (daily)

Current cycle started:
TEST E - 300-400mg (weekly)
MAST E - 200-300mg (weekly)
HGH - 4-6 IU (daily)
TREN A - 80-150mg (weekly)

Mast and Primo will be interchanged, Numbers will titrate as needed.

Dosages and compound will change at end of this fat loss phase (8-10 weeks) then into small rebound, potentially followed by short health phase - then into a long pushing and growth phase.

Diet itself:
Meals remaining quite structured daily, certain vegetables and carbs are occasionally substituted while meeting the same total macro and calorie count.

*Please note:
All food choices are based on my own personal preference and more importantly my ability to digest them.

Pre workout (4 am)
20g rice cakes
Caffeine

Intra workout
15g carbohydrate powder
10g EAA
10g creatine

Meal 1 (post workout)
150g chicken
100g Jasmin rice
150g vegetable matter
2 rice cakes

Meal 2
150g chicken
150g lower carb potato
200g vegetable matter

Meal 3
150g chicken
150g lower carb potato
200g vegetable matter

Meal 4
150g extra lean beef mince
100g Jasmin rice
300g vegetable and salad matter

Meal 5
150g chicken
150g low carb potato
100g vegetable matter
100g strawberries
2 rice cakes

Tracked daily additions:
4g fish oil
3g flax seed oil
100ml almond milk
100g assorted pickles
300g cucumber
200g tomato
Assorted low calorie home made dressing.

*vegetable and salad matter: although they may rotate daily - each individual one is accounted for. I typically rotate between: zucchini, mushroom, carrot, capsicum, lettuce, cucumber, tomato, wombok, cabbage, raspberries, strawberries.

I’d like to give a massive thank you to my sponsor @Raptor Labs for all there help. I was a long time and loyal customer before having this recent opportunity to log for them - that’s how I can truly stand behind this lab and the real service they provide!

My entire post surgery stack was from @Raptor Labs and it has been truly amazing, to the point that I am at lest 6 weeks ahead of the planed schedule from all the medial staff and physio

Now time to repair and grow a new physique with the help of my killer team!

OKAYYY now with the long into out of the way, time for my first update:

So this mornings workout (I train first thing, and have for many of years now) I was up to the second push session for the week ‘PUSH B’

Side note:
Today is week 13 post op - I’m extramly grateful considering only 6 weeks ago I was still immobilised in a sling. Load is extremely low as you would imagine - but the progression itself is comforting for the future.

The sesh itself:

I’ll only list the working sets.

Upper back bias pulldown:
Set 1 - 33kg / 11 reps
Set 2 - 33kg / 11 reps
Set 3 - 33kg / 11 reps

Chest supported db row:
Set 1 - 10kg / 10 reps
Set 2 - 10kg / 10 reps
Set 3 - 10kg / 10 reps

Single arm d-handle pulldown:
Set 1 - 19kg / 10 reps
Set 2 - 19kg / 10 reps
Set 3 - 19kg / 10 reps

Single arm d-handle cable row:
Set 1 - 19kg / 8 reps
Set 2 - 19kg / 8 reps
Set 3 - 19kg / 8 reps

Single arm cable curl:
Set 1 - 5kg / 15 reps
Set 2 - 5kg / 15 reps
Set 3 - 5kg / 15 reps

DB preacher curl:
Set 1 - 8kg / 10 reps
Set 2 - 8kg / 10 reps

Cardio done. With 5k steps left to get for the evening.

Meal one from this morning

Post workout chicken and rice as always. todays veggie was broccoli and cabbage slaw, with a chilli lemons dressing I made.

View attachment 153074

@Yuri welcome to the EF fam!
Meal looks great and clean, you already have meal prep done or this is as you go?

Training looking like good volume for your start bro

please share a pic of you face blurred, to fully get the log approved

 

[Yuri1]

@Yuri welcome to the EF fam!
Meal looks great and clean, you already have meal prep done or this is as you go?

Training looking like good volume for your start bro

please share a pic of you face blurred, to fully get the log approved

Thanks so much for having me here bro you’re a legend!

For sure bro I’ll start getting the pics up as we go along, I had a big amount of atrophy on one side of my body so have been a bit camera shy I’ll get a tripod this week and start them soon as I can.

 

[Yuri1]

@Yuri welcome to the EF fam!
Meal looks great and clean, you already have meal prep done or this is as you go?

Training looking like good volume for your start bro

please share a pic of you face blurred, to fully get the log approved

Yes sir all food is prepped ahead of time - chicken,
beef mince, rice, potato’s and veggies. Then most meals are thrown together depending on where I’m at for the day.

This was Mondays chicken prep

 

[Yuri1]

@Yuri welcome to the EF fam!
Meal looks great and clean, you already have meal prep done or this is as you go?

Training looking like good volume for your start bro

please share a pic of you face blurred, to fully get the log approved

Here’s there legs to help approval process until i can take some more, that’s them before all the tatts.

 

[TeeGee]

First log........... My guy has come out the gates on demon time

So much depth and detail to this log already mate and I'm fucking here for it.

@Raptor Labs is a top tier vendor and amazing bloke for that matter.. so suits perfectly having you on the team !!

I dunno what that tattoo is inside your hand bro but I know right off the bat your my kind of fucking guy right there hahahhaa..

Those legs bro. I'm fucking speechless... You know alot of us have always been curious on the physique...... Did not disappoint at all.. need to step my game up