Approved Log My ongoing blast and cruise log

[ceo]

EF log - Friday - chest + shoulders

Happy Friday ELITE FIT FAM, hope all my bros are ripping into the end of the week and killing it!

Kicked the morning off with a fire as fuck 4AM chest and shoulder session this morning

All numbers are up on my lifers, body is filling out each week now and weight is tending up - only at 4 weeks of a calorie incase so far so plenty of run way to progress

Daily Stats:
Training: chest + shoulders
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

trying to grow my baby arms, triceps coming in slowly

View attachment 156029

@Yuri1 bros those 'baby arms' sure look big to me lol. you too modest. can see good separation in those arms

 

[Ulter]

EF log - Friday - chest + shoulders

Happy Friday ELITE FIT FAM, hope all my bros are ripping into the end of the week and killing it!

Kicked the morning off with a fire as fuck 4AM chest and shoulder session this morning

All numbers are up on my lifers, body is filling out each week now and weight is tending up - only at 4 weeks of a calorie incase so far so plenty of run way to progress

Daily Stats:
Training: chest + shoulders
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

trying to grow my baby arms, triceps coming in slowly

View attachment 156029

@Yuri1 nothing better then a 4am training session. that is strong army stuff right there. iron training early like that is the best, its done for the day

 

[2Thick]

EF log - Friday - chest + shoulders

Happy Friday ELITE FIT FAM, hope all my bros are ripping into the end of the week and killing it!

Kicked the morning off with a fire as fuck 4AM chest and shoulder session this morning

All numbers are up on my lifers, body is filling out each week now and weight is tending up - only at 4 weeks of a calorie incase so far so plenty of run way to progress

Daily Stats:
Training: chest + shoulders
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

trying to grow my baby arms, triceps coming in slowly

View attachment 156029

chest and shoulders looks good! @Yuri1 i got mad EF family love for your positivity in this log. always a pleasure seeing a nice update

 

[ROIDDERS]

Bro jumbo ass skillet hey - (but in Australia we call them pans not skillets)

We legit don’t have a word for skillet, I only know cos I grew up watch American tv hahhaha

yeah we just call it a pan lol @Yuri1 but great job on this man. outstanding job on the different meals

 

[Raptor Rep]

EF log - Friday - chest + shoulders

Happy Friday ELITE FIT FAM, hope all my bros are ripping into the end of the week and killing it!

Kicked the morning off with a fire as fuck 4AM chest and shoulder session this morning

All numbers are up on my lifers, body is filling out each week now and weight is tending up - only at 4 weeks of a calorie incase so far so plenty of run way to progress

Daily Stats:
Training: chest + shoulders
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

trying to grow my baby arms, triceps coming in slowly

View attachment 156029

Thats a croissant on the arm brother unreal

 

[Yuri1]

chest and shoulders looks good! @Yuri1 i got mad EF family love for your positivity in this log. always a pleasure seeing a nice update

Ohh thanks bro, I’ve got lots to be positive about and super thankful for the whole EF FAM here

 

[Yuri1]

yeah we just call it a pan lol @Yuri1 but great job on this man. outstanding job on the different meals

Hahahah I love it bro

 

[Yuri1]

Thats a croissant on the arm brother unreal

Hahhaha

 

[Yuri1]

EF log update: Saturday - Arms

ELITE FIT FAM, hope yall are hitting into the weekend hard and killing your training and diet if your sticking to it

4am arms session and check in with coach this morning, session was simple on paper but hard as fuck I’m real life - grind each top set to failure

Body weight is trending up each week now, as body composition is improving and staying super lean or leaner then before.

the workout it’s self:
Only top sets listed, 2-3 feeder sets prior to top sets.

Cross cable tricep extension:
1: 10 reps / 1 RIR
2: 11 reps / -0 RIR

Tricep overhead cable extension:
1: 12 reps / 1 RIR
2: 14 reps / -0 RIR

Skull crusher EZ bar:
1: 8 reps / 1 RIR
2: 10 reps / -0 RIR

Bicep cable curl:
1: 13 reps / 1 RIR
2: 14 reps / -0 RIR

Bicep preacher curl machine:
1: 12 reps / 1 RIR
2: 10 reps / -0 RIR

Daily Stats:
Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep

sneaky meal shot as always bros - chicken, rice, micros, pineapple, home made pickles, chilli and more chilli

 

[2Thick]

Ohh thanks bro, I’ve got lots to be positive about and super thankful for the whole EF FAM here

yes EF family love!