@Yuri1 Bros. Good job on this update. Pulling movements are always fun to do.Update: Tuesday
AM: PULL-A session - first pull session of the week.
Today was my 4rd week back going through a full range of motion on all my pull movements. Total load is extremely low as you can imagine - it will be a very slow processes over the next 6 months.
Bicep still quite tender, to the point I may need to back it down a touch for a few more weeks.
All and all feeling good and trying to be patient.
@Yuri1 Proud of you, man. Keep up the good work. I really am impressed with what you're doing.
AM: PULL-A session - first pull session of the week.
Today was my 4rd week back going through a full range of motion on all my pull movements. Total load is extremely low as you can imagine - it will be a very slow processes over the next 6 months.
Bicep still quite tender, to the point I may need to back it down a touch for a few more weeks.
All and all feeling good and trying to be patient.
Took me 4 months for my issue. Be patient
AM: PULL-A session - first pull session of the week.
Today was my 4rd week back going through a full range of motion on all my pull movements. Total load is extremely low as you can imagine - it will be a very slow processes over the next 6 months.
Bicep still quite tender, to the point I may need to back it down a touch for a few more weeks.
All and all feeling good and trying to be patient.
Thanks bro, Yeha for sure I need to slow it down and be more patient!
@Yuri1 Looks really good, man. Full range of motion is good news. Make sure you keep the mobility in your elbows and in your forearms, you keep them loose.
AM: PULL-A session - first pull session of the week.
Today was my 4rd week back going through a full range of motion on all my pull movements. Total load is extremely low as you can imagine - it will be a very slow processes over the next 6 months.
Bicep still quite tender, to the point I may need to back it down a touch for a few more weeks.
All and all feeling good and trying to be patient.
@Yuri1 sorry to hear about your bicep. seems like its a tough muscle when you start getting micro tears in there.
AM: PULL-A session - first pull session of the week.
Today was my 4rd week back going through a full range of motion on all my pull movements. Total load is extremely low as you can imagine - it will be a very slow processes over the next 6 months.
Bicep still quite tender, to the point I may need to back it down a touch for a few more weeks.
All and all feeling good and trying to be patient.
@Yuri1 bicep might have a little tear. its a good idea to give it a chance to heal or the tear will grow
Hahaha I’ve stood next to him years ago - fuck my entire body was the size of his one of his legsLee prist was 5"4 bro!!
Food is absolutely delicious
@Yuri1 Meal looks nice......healthy eating is always good.......Some of my standard meals from today, same as always other then slight vegetable matter and dressing swaps
150g chicken
100g yellow Jasmin
100g zucchini
100g cabbage
100g cucumber pickle
View attachment 153227
View attachment 153228
Cheers bro, yeah for sure I think I got a bit to excited this week
but more patients
@Yuri1 looking solid man. A lot of good art work also
Log Update
Only work sets listed. All sets taken to a 1RIR today. Simple on paper, but with a major focus on execution. Load is quite low post injury, as with the rest of the body. But slowly progressing. Still in a caloric defect, so juts doing what I can to hold muscle until push phase shortly.
@Yuri1 man your rear delts look awesome!!!
AM: PULL-A session - first pull session of the week.
Today was my 4rd week back going through a full range of motion on all my pull movements. Total load is extremely low as you can imagine - it will be a very slow processes over the next 6 months.
Bicep still quite tender, to the point I may need to back it down a touch for a few more weeks.
All and all feeling good and trying to be patient.
most veins of any calf i ever seen bro!
Wednesday - LEG-A session, first leg sesh of the week, quad focused.
Seated ham curls
4 sets
Hack squats
2 sets
Leg press, quad focused.
3 sets
Abductor cable.
2 sets
Quad extensions.
3 sets
Standing calf raise.
3 sets.
View attachment 153240
Cheers my big brooo
Slow and steady wins the race
AM: PULL-A session - first pull session of the week.
Today was my 4rd week back going through a full range of motion on all my pull movements. Total load is extremely low as you can imagine - it will be a very slow processes over the next 6 months.
Bicep still quite tender, to the point I may need to back it down a touch for a few more weeks.
All and all feeling good and trying to be patient.
@Yuri1 looking strong bro! pulls are the best days!
AM: PULL-A session - first pull session of the week.
Today was my 4rd week back going through a full range of motion on all my pull movements. Total load is extremely low as you can imagine - it will be a very slow processes over the next 6 months.
Bicep still quite tender, to the point I may need to back it down a touch for a few more weeks.
All and all feeling good and trying to be patient.
Thanks big fella - for sure back days easily best days
@Yuri1 bro that pic made me hungry......amazing food and full marks on presentation........
150g chicken
100g Jasmin rice
100g tomato
100g zucchini
100g cucumber
View attachment 153277
Cheers big bro, yeah fucking love making the meals hey - poverty calories at the moment but still keep shit with big flavour and texture
Log update
@Yuri1 how you so vascular bro?! its crazy! like vascular max
Friday, and this morning work out was the second pull session for the week PULL-B - I took it extremely carful today as my last session I had tweaked my bicep on the same side as my torn shoulder tendon.
I avoid movements and added some rehab for it until it’s completely recovered.
Bit of unrelated front delt vascularity thanks to the big @Raptor Labs
Thanks bro - dono bro once I get a reffed at some point I’ll go full freak mode - in defect now so this is mild
I shouldn’t be my cals are low as bro, feel like I’m recomping a tad or something since his is the first real training stimulus in monthsGrowing
you look so good im surprised you didnt train for months bro
Thanks for all the kind words brother and even keeping up with the log
He's doing really well
Nice Bru
AM: PULL-A session - first pull session of the week.
Today was my 4rd week back going through a full range of motion on all my pull movements. Total load is extremely low as you can imagine - it will be a very slow processes over the next 6 months.
Bicep still quite tender, to the point I may need to back it down a touch for a few more weeks.
All and all feeling good and trying to be patient.
you are full AF bro no doubtThanks for all the kind words brother and even keeping up with the log
Yeah I’m also surprised that the fullness has come back so fast, my right arm was less then half the size not even 3 months ago because of the atrophy
Right now focusing on well executed moment patterns is my goal - I’m hoping a nice rebound of growth will come the moment I add some calories back in
Much love as always my dude - I’ll keep log up moving foward so we can track the rebound progress
EF fam love for you broMuch love as always my dude - I’ll keep log up moving foward so we can track the rebound progress
Log update: Sunday, NTD. Sundays are typically my non training day ending the week from my 6 day split. Right now calories and steps are slightly reduce on this day. 
Week was amazing, made progress on my rage of motion on all moment patterns - although I had a bicep strain that was close to the reattached tendon. Take home data, more patients. to not speed the process of post surgery recovery and to very slowly incase load and intensity. 
whats in the meal prep dude?
Starting my meal prep base for the week
And that’s:
Log update: Today is the start of week 5 being back to training and and going through a full range of motion on all movement patterns - load is very low at this point but progress in each week despite being in a caloric defect. Today was the first push session of my week, PUSH-A
Monday - PUSH-A
Only work sets will be listed.
DB side lateral
5kg
Set 1 - 12 reps
Set 2 - 12 reps
Set 3 - 12 reps
Set 4 - 12 reps
DB flat press
16kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Incline plate loaded press machine
15kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Pec fly machine loaded
12kg
Set 1 15 - reps
Set 2 - 15 reps
Tricep dual handle push down
18kg
Set 1 - 15 reps
Set 2 - 15 reps
Set 3 - 15 reps
Set 4 - 15 reps
very clean meal bro! you're like a true champ in eating
Post workout meal this morning, same as always.
150g chicken
100g Jasmin
100g tomoato
100g cucumber salsa
View attachment 153436
@Yuri1 Very nice size on your frame. This type of workout is definitely hardcore. you are throwing around the iron easy!
Monday - PUSH-A
Only work sets will be listed.
DB side lateral
5kg
Set 1 - 12 reps
Set 2 - 12 reps
Set 3 - 12 reps
Set 4 - 12 reps
DB flat press
16kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Incline plate loaded press machine
15kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Pec fly machine loaded
12kg
Set 1 15 - reps
Set 2 - 15 reps
Tricep dual handle push down
18kg
Set 1 - 15 reps
Set 2 - 15 reps
Set 3 - 15 reps
Set 4 - 15 reps
Thanks kindly big bro, nah slow and steady at this point
@Yuri1 bro, looking good on this. You hitting some good volume. This a power training session.
Monday - PUSH-A
Only work sets will be listed.
DB side lateral
5kg
Set 1 - 12 reps
Set 2 - 12 reps
Set 3 - 12 reps
Set 4 - 12 reps
DB flat press
16kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Incline plate loaded press machine
15kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Pec fly machine loaded
12kg
Set 1 15 - reps
Set 2 - 15 reps
Tricep dual handle push down
18kg
Set 1 - 15 reps
Set 2 - 15 reps
Set 3 - 15 reps
Set 4 - 15 reps
that is it !Thanks kindly big bro, nah slow and steady at this point
@Yuri1 Bros all in on this training, you won't go wrong. I like the 10 to 15 repetitions
Monday - PUSH-A
Only work sets will be listed.
DB side lateral
5kg
Set 1 - 12 reps
Set 2 - 12 reps
Set 3 - 12 reps
Set 4 - 12 reps
DB flat press
16kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Incline plate loaded press machine
15kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Pec fly machine loaded
12kg
Set 1 15 - reps
Set 2 - 15 reps
Tricep dual handle push down
18kg
Set 1 - 15 reps
Set 2 - 15 reps
Set 3 - 15 reps
Set 4 - 15 reps
stay strong and big bro @Yuri1
That might include not training 6 days a week
Starting my meal prep base for the week
Very valid point sir
@Yuri1 Great job on this, man. I like the different sets and repetitions you're doing.
Monday - PUSH-A
Only work sets will be listed.
DB side lateral
5kg
Set 1 - 12 reps
Set 2 - 12 reps
Set 3 - 12 reps
Set 4 - 12 reps
DB flat press
16kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Incline plate loaded press machine
15kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Pec fly machine loaded
12kg
Set 1 15 - reps
Set 2 - 15 reps
Tricep dual handle push down
18kg
Set 1 - 15 reps
Set 2 - 15 reps
Set 3 - 15 reps
Set 4 - 15 reps
@Yuri1 This training looks on point. Keep up the good work. Repetitions are looking fantastic.
Monday - PUSH-A
Only work sets will be listed.
DB side lateral
5kg
Set 1 - 12 reps
Set 2 - 12 reps
Set 3 - 12 reps
Set 4 - 12 reps
DB flat press
16kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Incline plate loaded press machine
15kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Pec fly machine loaded
12kg
Set 1 15 - reps
Set 2 - 15 reps
Tricep dual handle push down
18kg
Set 1 - 15 reps
Set 2 - 15 reps
Set 3 - 15 reps
Set 4 - 15 reps
@Yuri1 you won't go wrong with these different exercises. I like the weight training that you're doing.
Monday - PUSH-A
Only work sets will be listed.
DB side lateral
5kg
Set 1 - 12 reps
Set 2 - 12 reps
Set 3 - 12 reps
Set 4 - 12 reps
DB flat press
16kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Incline plate loaded press machine
15kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Pec fly machine loaded
12kg
Set 1 15 - reps
Set 2 - 15 reps
Tricep dual handle push down
18kg
Set 1 - 15 reps
Set 2 - 15 reps
Set 3 - 15 reps
Set 4 - 15 reps
TY KING
Workout looks super solid
Monday - PUSH-A
Only work sets will be listed.
DB side lateral
5kg
Set 1 - 12 reps
Set 2 - 12 reps
Set 3 - 12 reps
Set 4 - 12 reps
DB flat press
16kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Incline plate loaded press machine
15kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Pec fly machine loaded
12kg
Set 1 15 - reps
Set 2 - 15 reps
Tricep dual handle push down
18kg
Set 1 - 15 reps
Set 2 - 15 reps
Set 3 - 15 reps
Set 4 - 15 reps
bro we both monsters!TY big monster brah
EF love your way!TY KING
@Yuri1 man your rear delts are ridiculous. Looking awesome
Monday - PUSH-A
Only work sets will be listed.
DB side lateral
5kg
Set 1 - 12 reps
Set 2 - 12 reps
Set 3 - 12 reps
Set 4 - 12 reps
DB flat press
16kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Incline plate loaded press machine
15kg
Set 1 - 10 reps
Set 2 - 10 reps
Set 3 - 10 reps
Pec fly machine loaded
12kg
Set 1 15 - reps
Set 2 - 15 reps
Tricep dual handle push down
18kg
Set 1 - 15 reps
Set 2 - 15 reps
Set 3 - 15 reps
Set 4 - 15 reps
Log update: LEGS-A session yesterday, first leg session of my week is predominantly quad focused Weekly progressions are increasing despite being in a caloric defect, planing to end this cut and progress into a long off season and pushing phase very soon We’re at about week 16 since leaving the hospital and having the surgery, finally starting to feel like there’s light at the end of the tunnel for retuning Bit of a unrelated forearm pump during leg workout Always powered by the one and only goat of aus @Raptor Labs @Raptor Labs
My bro, oh sorry for slow reply on other.
dude how you do that?! you low carbs?
View attachment 153518
They are low for me brother, but probably not what’s considered low though
So my daily carbohydrates are sitting just at 300g now
@Yuri1 wow man, that is some crazy stuff right there. looks like your forearms are shaped like a pedigree horse. great job!
View attachment 153518
By far the nicest compliment I’ve had
TY TY BRO
@Yuri1 bro yo lookin good. the veins popping nicely. you look strong and fit !
View attachment 153518
@Yuri1 bros EF family impressed with this update.
View attachment 153518
And I thought mine had veins... oof!
View attachment 153518
TY big boss
@Yuri1 Oh wow. That is a very motivational picture right there. It looks like a artistic drawing lol. nice mix of the ink and the veins and cuts to the forearms
View attachment 153518
yes EF family love your way!Thanks for kind words brother
@Yuri1 you are looking great on this. forearms look absolutely diced! keep up the good work much EF love!
View attachment 153518
Thanks kindly boss!
EF love in the house!
@Yuri1 I think you win best forearms of the week on here, for sure. This is some quality updates and really motivational.
View attachment 153518
A+++By far the nicest compliment I’ve had
@Yuri1 Insane pump bro....legit pic........
View attachment 153518
Big thanks legends
Big @stevesmi cheers heaps legend legend!
Yeah bro for some cats I’m sure it’s heaps, but to me 300g has me fading by the day
I count all trace amounts in everything to 900 is a beauty number my big bro, happy to see you useing them for real to
bro EF love!Legends, Thanks EF FAM
bros you rock!Legends, Thanks EF FAM
EF love your way!Big thanks legends
Dude that is fucking wicked i love it
View attachment 153518
@Yuri1 hella vascular bro!
View attachment 153518
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