@Yuri1 That is a good looking salad right there, you got some good fiber and some good quality nutrition. Keep up the good work.Friday post workout meal this morning
150g chicken
100g Jasmin rice
100g tomato
100g capsicum
100g home made pickle mix
50g salad mixture
@Raptor Labs @Raptor Rep
View attachment 153835
To kind big body
Thanks weapon, hoping to get super skinned out moving forward
yes for sure and don't get that vein stuck in a trip wire lolThanks for taking the time bro
@Yuri1 looking super Vascular bro!!Log update: Thursday - Push-B
Today is my second push session of the week, Push-B and that is shoulder bias movement patterns.
Hit a new weight drop this morning, so fat loss is still trending down, hoping I can step it up and really push this final stretch of the mini cut so I can start reversing out into my long awaited comeback
The session it’s self was amazing despite energy levels dropping each week now, gear is still quite conservative as I want to maximise my offseason push coming out of this mini cut.
View attachment 153817
Cheers bro
hoping to get heaps sharper soon
Log update: Saturday - LEGS-B Fat loss is trending down weekly, still feel like there’s way more to dig out and I will potentially extend the duration a little bit longer at this stage. Daily stats: 
picccy of a low calorie soup I flipped my 2nd meal into today. As anywas macros stack to the plan of that meal - other then some extra sodium. 
Thanks bunny > much love always brother super proud to be surround by you and the Raptor crew
You can achieve anything you want.Thanks weapon, hoping to get super skinned out moving forward
@Yuri1 Healthy and tasty.....looks good.........
Today was my second leg session of the week, legs-b with a bias on hamstring movement patterns. Execution was really good considering my energy is take a deep dip with the lack of calories.
Session: Legs-B
Steps: 12k
Cardio: 10x HIIT
Dream team: @Raptor Labs @Raptor Rep
Spicy soy chicken and low carb potato “pho”
View attachment 153928
Channeling the inner bane from batman
Today is my second push session of the week, Push-B and that is shoulder bias movement patterns.
View attachment 153817
love the vascularity brother and the definition 
Such a god movie on a side note bro damnnnnChanneling the inner bane from batman
Ty ty
Log update: Sunday - rest day I’ll have an update and physique assessment and adjust any of the numbers based of said feedback this week. For now plan and numbers remain the same. feeling incredibly focused and motivated for the future growth phase after what feels like a lifetime waiting with surgery and the torn tendons. daily status: Back shot after cardio
Thanks heaps G > look it certainly dosent feel like it at this stageLooking good man
but keeping my eyes in the long term for once rather then speeding though it
All the love to RAPTOR CREW helping me bounce back from surgery
can’t wait to actually build some tissue soon
@Yuri1 no playing your back is WIDE AF!!! thick and amazing
My split and rest day always falls on a Sunday currently, today my calories are slightly reduce from carbohydrates, however for the remainder of this fat loss phase I will incase my daily steps on my rest day.
Training: rest day
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
Thanks my brother
always know how to win me over gahah
@Yuri1 It looks like you have some good back training done. The back is getting wider, keep up the good work.
My split and rest day always falls on a Sunday currently, today my calories are slightly reduce from carbohydrates, however for the remainder of this fat loss phase I will incase my daily steps on my rest day.
Training: rest day
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
You have a strong build bodybuilder at the core broThanks my brother
Hope your day is off to a killer start
Trying to get that big boy frame when I can push it again, sadly to tattooed to compete but love BBing deep down brotherYou have a strong build bodybuilder at the core bro
And my day mainly ending now
Ty my dude
EF FAM!
@Yuri1 bro you got a nice prison style physique. got the tats to show for it too. i like it
My split and rest day always falls on a Sunday currently, today my calories are slightly reduce from carbohydrates, however for the remainder of this fat loss phase I will incase my daily steps on my rest day.
Training: rest day
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
THUGGG
Are you fully recovered??
My split and rest day always falls on a Sunday currently, today my calories are slightly reduce from carbohydrates, however for the remainder of this fat loss phase I will incase my daily steps on my rest day.
Training: rest day
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
Almost there brother, one more Physio session to go, and then it’s a case of week by week from here on out to slowly incase weight
@Yuri1 bros you lookin thick in the back. you got wide back and looking strong! keep up good work!
My split and rest day always falls on a Sunday currently, today my calories are slightly reduce from carbohydrates, however for the remainder of this fat loss phase I will incase my daily steps on my rest day.
Training: rest day
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
@Yuri1 heck yeah man! amazing progress and pumping hard. i love to see hard work pay off!
My split and rest day always falls on a Sunday currently, today my calories are slightly reduce from carbohydrates, however for the remainder of this fat loss phase I will incase my daily steps on my rest day.
Training: rest day
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
@Yuri1 bigtime and wide back training is paying off. your back looks amazing. keep it up!
My split and rest day always falls on a Sunday currently, today my calories are slightly reduce from carbohydrates, however for the remainder of this fat loss phase I will incase my daily steps on my rest day.
Training: rest day
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
@Yuri1 looking really good man! back training is on point. you are doing great!
My split and rest day always falls on a Sunday currently, today my calories are slightly reduce from carbohydrates, however for the remainder of this fat loss phase I will incase my daily steps on my rest day.
Training: rest day
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
yes sir!Ty my dude
My split and rest day always falls on a Sunday currently, today my calories are slightly reduce from carbohydrates, however for the remainder of this fat loss phase I will incase my daily steps on my rest day.
Training: rest day
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
love the ink too brother
@Yuri1 back is looking jacked bro!!
My split and rest day always falls on a Sunday currently, today my calories are slightly reduce from carbohydrates, however for the remainder of this fat loss phase I will incase my daily steps on my rest day.
Training: rest day
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
Ty big bro
Thanks my bro - kinda loose all the aesthetic shapes of everything with a full body suit to be honest
end up looking like a puddle of colours
Log update: Tuesday - PULL-A
Today is my first pull session of the week and that’s Pull-A - that is a focus on lat bias movement patters. Workout it’s self was amazing and I’m steady increasing numbers on all movements despite being in the bottom end of my caloric defect. Daily energy levels are starting to dip yet body is still recomping, fat loss in trend. I’ll aim to wrap it up in 6 weeks then followed by a very controlled reverse into my push phase. daily status: post workout meal this morning (same macros and meal as everyday, other then the salad and vegetable matter)
Thanks heaps big fella - keen to reverse pretty soon heyKilling it beautiful update as usual @Yuri1
What cals you hitting per day bro?
Training: PULL-A
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
View attachment 154010
Hope for your sake 6 weeks flys my brotherThanks heaps big fella - keen to reverse pretty soon hey
cant wait also
Dropped it to its new lowest starting this week, and that is currently at 2200
Thanks bro, I’m feeling pumped and excited bro no question and all the support is super niceHope for your sake 6 weeks flys my brother
low calories bro hard to doDropped it to its new lowest starting this week, and that is currently at 2200
For me I feel low energy at this amount, but I’m also in a weird position as my total energy levels and old maintenance is so vastly low since surgery (pre surgery was 4K daily to hold weight)
I’m some how recomping and strength going up each week, yet tired and hungry
I’ll keep digging as not nearly lean enough for my plans
Yeah never fun after being so low from surgery to be honest - it’s feel dragged out
maybe try calorie cycling bro or you doing it already?
No I don’t fluctuating my calories on traning days as I’m at 3.30am every morning / non traning days I lower but I train 6 days
How long you got left bro?
6 weeks tops, then I’ll reverse for about 6 week from that and into long push phase to build
bro hell yeah you one of my people i knew it from first day i saw youTHUGGG
gorilla EF love!The man - thanks as always - hope yall have killer days
Back like a mac truck
My split and rest day always falls on a Sunday currently, today my calories are slightly reduce from carbohydrates, however for the remainder of this fat loss phase I will incase my daily steps on my rest day.
Training: rest day
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
Cheeets bro, hoping to build this thing outBack like a mac truck
Log update - Wednesday LEGS-A Today is my first leg session of the week: LEGS-A with a major focus on quad bias movement patters. Workout was hard today, but execution and progression both up. Excited to add some calories to all of this soon and grow. Workout itself, working sets only listed: daily stats:
️ Hope all my EF fam have the best days and kill it
@Yuri1 backs looking wide and some good artwork man
My split and rest day always falls on a Sunday currently, today my calories are slightly reduce from carbohydrates, however for the remainder of this fat loss phase I will incase my daily steps on my rest day.
Training: rest day
Steps: 12k
Cardio: 10x hiit
Powered by: @Raptor Labs @Raptor Rep
@Yuri1 killing it big time bro big sets
4x seated hamstring curl
2x hack squat
3x leg press
3x cable abductors
3x seated leg extension
4x standing calf raise
Steps: 13k
Cardio: 10x hiit
Calorie: defect
Life powered by: @Raptor Labs @Raptor Rep
View attachment 154089
Couple meal picky’s from today The numbers, weights, foods and macros are the same every day - other then the salad, vegetable and slight seasoning (that are always adjusted and accounted for) piccccy are: Meal 1 (post workout) Meal 2 Both are: chicken breast, Jasmin rice, zucchini, carrot, cucumber, homemade chipotle season
bro ape love lolYeahhhh boy
How did you find the leg extensions after the hack squat and leg press bro?
4x seated hamstring curl
2x hack squat
3x leg press
3x cable abductors
3x seated leg extension
4x standing calf raise
Steps: 13k
Cardio: 10x hiit
Calorie: defect
Life powered by: @Raptor Labs @Raptor Rep
View attachment 154089
Gotta lift my game in the kitchen
View attachment 154128View attachment 154129
@Yuri1 Good healthy meals man....looks amazing.........
View attachment 154128View attachment 154129
Good bro, just execution focus on the program right now
I’d always trained ‘how I feel’ and to the negative and slower reruns by letting emotion have more dictation right > fixing my shit now and focus on the execution / program - and been making much better progress already
Hahha nah you got me for that now
hella good meals bro i want those
View attachment 154128View attachment 154129
My manhella good meals bro i want those
I’ll get up a cooking, food and macro tips and tricks thing this week > show you few easy things brother
especially you making these daily bro how you doing it that good lolMy man
Super easy my bro, honestly easier to make each day then all at once
I can’t do it with my job bro lol
Ohhh damn sorry bro, live though the pictures then
Nah bro I’ve 10 years background in the industry
do it all myself
you a real cook then bro!Nah bro I’ve 10 years background in the industry
Log update - Thursday - PUSH-B
Hard to believe that it is now officially 15 weeks since I had surgery and reattached the tendon in my shoulder - and more so that I’ve only had full range of motion now for 8 weeks, honestly feels like a life time ago.
less then 2 months ago my right arm was half the size it is now and I couldn’t even raise it abouve my head. Beyond grateful for the daily opportunities I have and using my fucking arm again. Today was my second push session of the week, push-b with a shoulder movement pattern bias. Workout was great, fatigue is climbing now with the accumulation of output and lack of calories coming in. But still want to lean out to have a productive push phase. daily stats:
Thanks heaps bro, yeah time has speed by to the point that today I had to take a second to be more thankful to even be at this point
Thanks heaps for taking the time to reply to my log bro
appriciate that to, I really wanted to try and turn what was going to be a major setback into a chance to start fresh and build my physique from the ground up and fix all the old shit habits I had
Log update: Friday - PULL-B Friday is always my second pull session of the week and that is slight bias on upper back movement patterns. Workout was amaizng, yet extremely taxing. I’m really trying to force a major focus on execution on the moments and say goodbye to any ego that use to be in my movements or lifts. The biggest thing thing I wanted to do when returning after this major injury was set myself up for a new body building journey, and each week we’re getting a tad closer. daily stats: Completely powered by: @Raptor Labs @Raptor Rep regular post workout meal: chicken, rice, zucchini, carrot, spicy garlic dust
release the beast this is a good day with 12k steps and meal i looked back you can cook!
Session: pull-b
Steps: 12k
Cardio: 10x hiit
Calories: defect
View attachment 154193
Thanks bro, and yeh 12k minimum daily with my current fat loss phase. Will scale back when I reveres diet sir
@Yuri1 wow this looks like a delicious meal you put together.
Session: pull-b
Steps: 12k
Cardio: 10x hiit
Calories: defect
View attachment 154193
Much love my bro @stevesmi
Yeah keeping nutrition tasty is the key for long term right. I never feel like eating off plan or shit food when I make all my meals
Double my minimum so deffo a good day
Legend
@Yuri1 bro that meal look good. we eat stuff like on tanker all the time.
Session: pull-b
Steps: 12k
Cardio: 10x hiit
Calories: defect
View attachment 154193
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