Approved Log My ongoing blast and cruise log

[the_alcatraz]

EF LOG update: Wednesday - arms + delts

4am killer session this morning, hitting arms and shoulders. this is my first week of new updates in regard to my programming, coaching and nutrition - still planing for a very prolonged growth phase.

I couldn't be happier with the new game plan and long road ahead, I’ll be doing all I can to make progress week to week.

Todays workout:

Simple on paper, the devil is in the detail and intensity. Only top set is listed. A series of feeder and warm up sets preceded each one of them.

Rear delt cable fly
1x top set

Side later cable
1x top set

Single arm cable bicep curl
1x top set

Tricep cable push down - single arm
1x top set

EZ bar bicep cable curl
1x top set

Single arm tricep extension
1x top set

Big reps to my brothers at @Raptor Labs
@Raptor Rep for keeping me at the top of my game right now, slowing pushing up and feeling amaizng.

sneaky meal:
View attachment 158164

delts are going to be like bowling balls with this training bro!

 

[Yuri1]

EF log update: Friday - legs + delts

What’s good my Elite Fit Bros - hope you’ve all had killer weeks so far!

It’s been a really productive first week of my new program and diet, lots of new changes and really excited to truly start pushing things.

Plenty of updates to come as I go along, in the meantime some more of my meals.

Team raptor killling it as always @Raptor Labs @Raptor Rep

NEW post workout meal > 46p | 140c | 5f

Cream of rice, cream of wheat, whey protein, low fat Greek yogurt, blueberries, honey, cinnamon, salt.

This giant bowl is going down a treat post workout with my new program and diet. Super easy prep wise and a delicious way to eat 800+ calories and 140g of easy digesting carbs.

 

[stevesmi]

EF LOG update: Wednesday - arms + delts

4am killer session this morning, hitting arms and shoulders. this is my first week of new updates in regard to my programming, coaching and nutrition - still planing for a very prolonged growth phase.

I couldn't be happier with the new game plan and long road ahead, I’ll be doing all I can to make progress week to week.

Todays workout:

Simple on paper, the devil is in the detail and intensity. Only top set is listed. A series of feeder and warm up sets preceded each one of them.

Rear delt cable fly
1x top set

Side later cable
1x top set

Single arm cable bicep curl
1x top set

Tricep cable push down - single arm
1x top set

EZ bar bicep cable curl
1x top set

Single arm tricep extension
1x top set

Big reps to my brothers at @Raptor Labs
@Raptor Rep for keeping me at the top of my game right now, slowing pushing up and feeling amaizng.

sneaky meal:
View attachment 158164

food looks outstanding man. making me hungry seeing the way you put it together @Yuri