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Your dedication honestly makes me feel so lazy, well done brother.
Approved Log My ongoing blast and cruise log
- Thread starter Yuri1
- Start date
Way way to kind bro, I’m doing nothing special here - you on the real grind running and repping like a fucking legend daily
EF log update: Thursday - rest day 
What’s good all my Elite Fit Bros, hope yall heading into the day ready to tear shit up! Nothing to exciting the the cards today as it’s a rest day, I now have 2 rest days per week in alignment with the new programming 
My legs are toasted from yesterdays session, the failure sets and top sets are really taxing and I’m loving them off the bat I’ll get physique updates after my check in at the end of the week 
Deep sleep last night thanks to the incredible growth I’m running from @Raptor Labs @Raptor Rep - this has been a non-negotiable and staple since my surgery in February 
Daily Stats: Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
this is my fav fucking meal right now (meal 3 and 5) 
i still am curious bro you wok frying this daily like ED? it looks really good like a cook doing it
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155264
you using food processor to cut the veggies or hand?
So I’ve had around 10 years experience in hospitality and nutrition preparation businesses in the past bro, so really easy for me perosnly to make this
I bulk prep it all once a week, then each morning I make up and weigh the meals for the day
I’ll make a cooking thread tomorrow and show you brother
very nice man. looks like even more veggies mixed in this time
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155264
i love it with the protein
@Yuri1
Thanks bro, yeah more calories means more micro dense foods and vitamins - really love the balance and each meal alreday has so much rice I’m happy with the layout
@Yuri1 food is looking on point bro!!
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155264
Easy to do as Yuri will show. It's the making it 'look' good that's the trickSo I’ve had around 10 years experience in hospitality and nutrition preparation businesses in the past bro, so really easy for me perosnly to make this
I bulk prep it all once a week, then each morning I make up and weigh the meals for the day
For sure - there’s aren’t fancy dude they are my meal preps in a container that I’m taking out for the day
And to my own macros - otherwise the sky is the limit right
bro this one looking good. i like your veggies you put together
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155264
keep up the good work !
@Yuri1
this one is sweet as usual. nice simple meal prep looks good! 12K steps is solid i love it @Yuri1
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155264
Cheers bro, yeah 12k daily x7 days for now - keeps everything ticking over
@Yuri1 nothing better then killing your legs hard
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155264
that is the way it should be done!
keep pushing this man
@Yuri1 what a beautiful meal you put together
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155264
it looks gorgeous and delicious!
keep up the good work
Thanks as always bro
Broooo your looking jacked as fuck in the new profile pic
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155264
@Yuri1 bros glad the HGH is working well for you
i agree it boost sleep
but annoying with appetite cause i got big appetite already
yeah its a good and healthy meal prep
Bro it has been incredible - one of those non negotiable for long term - low dose test and HGH
Then push up when need to, but it has helped me so much after surgery way more then the peptides
damn bro you smooth with it, I may need to get you in as my chef
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155264
Ready to move into your cage at the drop of a hat
Food looking great! Whoever said eating healthy is boring is completely wrong.
Thanks my brother, for sure bro I don’t have off plan eating anymore since I make it all myself and love what I eat - keeping me leaner all round now
you lean already bro real lean
Can never be lean enough
I wnat to stay sharp as I get big though
EF log update: Friday - chest + shoulders. HAPPY FRIDAY MY EF BROSSSS!Hope everyone’s heading into the weekend feeling pumped up and ready to fuck shit up!
Start of the week for my training block, and hit it cracking with a 4am chest + shoulder session. Feeling amazing after my rest day.
As it’s only been 4 months since I had surgery and the tendon reattached, I’m extremely cautious on all push, chest and shoulder related days. Diet fatigue from old defect has washed off, and power is thought the roof as I start my training week block. I’ll have my 3rd check in ever with new coach @R. AP will be tomorrow, super excited for the whole processes. Here’s hoping we turn me into a fucking freak over the next 12 months! @Raptor Labs keeping me elevated at such a high level right now, beyond excited to get deep into this push phase and get some body weight up to show just how good the products truly are! Daily Stats:Training: chest + shoulders
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
@Yuri1 always on top of it big guy. Nice work
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155264
haha thanks. i'm pushing!
bros maybe try adding some retatrutide to it. would be good to offset hungerBro my appetite is though the fucking roof, I’m always hungry
EF love!
thats solid!Cheers bro, yeah 12k daily x7 days for now - keeps everything ticking over
Brooooo no freaking doubt
respect big time!
Always my brother! Hope your killing it as alwaysEF FAM! is 4LIFE
yes sir EF family loveBrooooo no freaking doubt
Do you have a log anywhere bro? Would love to check out if so
yes i do, check the link in my signature or go to ironoverload.io
KILLING IT HARD
loving PM pumps
Hell ysssss I’ll check it out later - thanks bro!
bros okay just making sure
Sounds like an all around excellent session and day
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155264
Love a good rest day brother 
How are you finding the coaching so far ? Anything that really stands out in terms of significant benefits with having a coach.
For me it was taking the stress of calculating meals and macros... Instead I now just need to execute the plan put in front of me
Keep doing your thing broski.. love your work
How are you finding the coaching so far ? Anything that really stands out in terms of significant benefits with having a coach.
For me it was taking the stress of calculating meals and macros... Instead I now just need to execute the plan put in front of me
Keep doing your thing broski.. love your work
hes coached by @Gains Man right? i heard top coach @TeeGeeLove a good rest day brother
How are you finding the coaching so far ? Anything that really stands out in terms of significant benefits with having a coach.
For me it was taking the stress of calculating meals and macros... Instead I now just need to execute the plan put in front of me
Keep doing your thing broski.. love your work
No sir, my coach is @R. AP
Thanks for checking in my brotherLove a good rest day brother
How are you finding the coaching so far ? Anything that really stands out in terms of significant benefits with having a coach.
For me it was taking the stress of calculating meals and macros... Instead I now just need to execute the plan put in front of me
Keep doing your thing broski.. love your work
So we’re 2 week into being coached and it’s been great to have the extra guidance and objective view of what we need to do, bring up and change.
Agreeded, I love nutrition and numbers by I get in my own way by his to - as you said now the focus comes down to what’s going to move the needle and physique and that’s hard fucking traning
Really holing to leave no stone unturned - I want 12 months of complete adherance and new levels of effort to see what that looks like as a before an after
sorry got that wrong @R. AP not sure about yet but reading his guys trying to find
i see a lot of @Gains Man guys hes coaching
you will consider the stage like @TeeGee? I hopeThanks for checking in my brother
So we’re 2 week into being coached and it’s been great to have the extra guidance and objective view of what we need to do, bring up and change.
Agreeded, I love nutrition and numbers by I get in my own way by his to - as you said now the focus comes down to what’s going to move the needle and physique and that’s hard fucking traning
Really holing to leave no stone unturned - I want 12 months of complete adherance and new levels of effort to see what that looks like as a before an after
He’ll be more scone here soon bro, you can see his physique on evo though (same user name)
And yes Gains Man is a legend and reppin aus well to
EF log update: Sunday - Back + Calfs
HAPPY SUNDAY EF BROSKIS, hope yall had killer ass weekends if you got them!
Sunday session was straight fire this morning, energy high as fuck and output if matching it right now. My new back movements tend to have an emphasis on upper back over lats as that’s one part we need to focus on.
Added a sneaky 3 sets of cals at the end of the back session - I’ll try get the little fellas juicy over the next 12 months - currently a total of 7 working sets for them a week. Hammies were all veins this morning thanks to @Raptor Labs when doing the calf raises, not that you can see because of the tattoos Daily Stats:Training: back + calf’s
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
cool. i hope you enjoy let me know
Appreciate that bro! You and @R. AP are doing very well togetherHe’ll be more scone here soon bro, you can see his physique on evo though (same user name)
And yes Gains Man is a legend and reppin aus well to
Anytime my brother, yourself and so many of your boys are all looking killerAppreciate that bro! You and @R. AP are doing very well together
To kind bro thank you, just back from surgery and ready to put in real work for the first time
Keen to follow along and see what you can do now then!Anytime my brother, yourself and so many of your boys are all looking killer
To kind bro thank you, just back from surgery and ready to put in real work for the first time
Oh thanks brother!
I won’t bore your with all the details but I tore the tendons of the shoulder last year
> had surgery in January to reattach them
> and got the all clear to use full ROM about 6 weeks
>and got a coach for the first time 2 weeks ago
So now going to give it everything I have for 12 months straight to see if I can look like someone who lifts
Does not sound funOh thanks brother!
I won’t bore your with all the details but I tore the tendons of the shoulder last year
> had surgery in January to reattach them
> and got the all clear to use full ROM about 6 weeks
>and got a coach for the first time 2 weeks ago
So now going to give it everything I have for 12 months straight to see if I can look like someone who lifts
We’re good now though brotherDoes not sound fun
grateful it sparked me to go hard now I follow your log on evo mainly, just realised it’s here to
thanks for the good vibes brah I’ll be following along to!
Thanks brother! Trying hahaFound it on the other forum, bro your looking lean and jacked as hell
you have a log here too broMy current one is on evo
The one here is from last year
Nothing special just a mini cut while cruising
I'll blast soon for a growth phase and log that as well!
Hey guys I'm a competitive bodybuilder from Australia documenting my next cycle with the generous help of Sassy's Pharmaceuticals
Will be running his test, primo, var and HGH
Will be lean bulking at the start followed by a cut towards the end and potentially jumping in a competition aswell!
Training will be 4-5 heavy days a week focusing on progressive overload.
Cardio 30 mins daily to start will increase when needed.
Will be running his test, primo, var and HGH
Will be lean bulking at the start followed by a cut towards the end and potentially jumping in a competition aswell!
Training will be 4-5 heavy days a week focusing on progressive overload.
Cardio 30 mins daily to start will increase when needed.
Fell I’m a to tattooed for competing brother, my full body is inked and in colour - it really throws the shape, lines and satiation off in my humble opninon in myself
Ill forever be jealous of these calfs.
Training: back + calf’s
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155385
Trade you for the rest of your legs
Thank you brother way to kind, I’m fucking excited to put in some REAL work for the next 12 months to bring all this shit up
Man I absolutely cannot wait to see it. You are a work horse.Trade you for the rest of your legs
Thank you brother way to kind, I’m fucking excited to put in some REAL work for the next 12 months to bring all this shit up
thanks! getting there!Found it on the other forum, bro your looking lean and jacked as hell
damn still not ready for it everytime
Training: back + calf’s
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155385
For sure you are bro damnnn, keep working bro and let the time stack
Trying to change old habits my bro, using this as a chance to build from the ground up
Fucking keen to see what a year going all out looks like - we’re at week 2
EF log update - Tuesday - shoulders + arms 4am fire ass session this morning with shoulders and arms, feeling so good each session now from the previous diet fatigue. Body composition is changing each week since calories have been increased, skin is sucked in and mid section way tighter at the same time weight is now going up and muscle belly’s are filling up. Excited as gear and food still low and we’re only at week 2 of my push phase! I’ll have some physique photo updates in the next week or so once I can have a bit more of a comparison, however coach @R. AP said it’s night and day visual difference already so that gives me great hope. Daily Stats:Training: arms + shoulders
Steps: 12k
Cardio: 5x HIIT rounds
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
same post workout meal as always - currently not having any divination on my meal plan so I eat the same things and at the same time daily - and obviously I enjoy this as it’s my choice to be consistent. Bird, rice, pineapple, micros, chilli
you too man
EF log update - Wednesday - legs Fav day of the whole week: 4am leg session out the gate! New programming and first block has a major emphasis on hamstrings and adductors currently, and today all numbers were up again, only the 3rd session with new program and all numbers and failure sets are up. Each session my only focus is to improve on my movement patterns and my ability to go far beyond what I think I can execute at Daily Stats: Training: chest + shoulders
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
little something I made (not for myself, I’m not having any off plan meals as of yet - treating this push phase like a prep right now)Anywas this was: cinnamon chai oats, whey, caramelised bananas, winter berries, crushed almond and pecan crumble, and vanilla cottage cheese whipped.
Have not idea how it tasted, I’m assuming good
Training: arms + shoulders
Steps: 12k
Cardio: 5x HIIT rounds
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155514
a lot of step today bro this is all cardio or work?
Training: chest + shoulders
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
Anywas this was: cinnamon chai oats, whey, caramelised bananas, winter berries, crushed almond and pecan crumble, and vanilla cottage cheese whipped.
Have not idea how it tasted, I’m assuming good
View attachment 155575
i like this beautiful meal you made! and how much protein? @Yuri1
12k every day my bro
keeping everything ticking over right this second. Steps are separate from cardio, the hiit rounds are only short and for heart health that wasn’t my meal bro, I only eat my meal plan. Just something fun I made lol
chefs kiss brother, loving the progress so quickly with the new program my brother.
Training: chest + shoulders
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
Anywas this was: cinnamon chai oats, whey, caramelised bananas, winter berries, crushed almond and pecan crumble, and vanilla cottage cheese whipped.
Have not idea how it tasted, I’m assuming good
View attachment 155575
Looks good Bru
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155264
TY KINGGG
Bro soon as I got a few more calories back my whole body picked up, energy sky high with the output
EF log update: Friday - chest + shoulders HAPPY FRIDAY ELITE FIT FAM, hope everyone’s day is off to a killer start! Smashed right into the day with a 4am chest + shoulders session this morning after a test day yesterday. feeling amazing right now, energy is sky high, food is up, body comp is getting better each week. I’ll get some physique photo updates over the weekend after my check in with coach @R. AP @Raptor Labs @Raptor Rep has me moving and recovering at the highest rate I’ve been right now, feeling fucking amaizng even at modest dosage and amounts currently. Daily Stats: Training: chest + shoulders
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
few sneaky meals for the day: same as always right now as I’m not having any divination from my meal plan as I’m trying to minimise variables until I have some good data back on my push phase.
EF fam support for this bro
Training: chest + shoulders
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155716
meal plans are what now?
Big love EF ALWAYS
For sure bro I’ll chuck up new meal and macros this week, and also more of my traning to
EF fam love this i see both your logs and you amazing in your plan broBig love EF ALWAYS
For sure bro I’ll chuck up new meal and macros this week, and also more of my traning to
Thanks as always my bro, number one suplorter!
for sure bro, once I get some time over the weekend I’ll update my new changes for EF family
Hope you killing it bro, your always such a positive dude
bless!
Thanks my brother
meal plan and meals them self stay the same daily right now, but I like to change the texture of veggies and micros, and home made dressing and spices. I was going to make a thread to show how I make mela prep, little tricks and shit to keep it easy but tasting - when your sticking to the diet all the time gotta enjoy it right
Nice one bro! im lazy and simple, MAKE THAT THREAD ASAP !! please!!!!!!Thanks my brother
I was going to make a thread to show how I make mela prep, little tricks and shit to keep it easy but tasting - when your sticking to the diet all the time gotta enjoy it right
Brooooo let ya boy help make it easy for sure, hola anytiem for meal prep shit bro, I make so simple but taste mad as fuck
EF log update - Saturday - arms HAPPY SATURDAY ELITE FIT FAM - hope all my bros are killing it this weekend Thought I’d show some of my meal plan, this is my pre workout meal I have each morning, sticking this with 5IU of fast acting insulin - curiosity of my main man’s @Raptor Labs @Raptor Rep This is: 100g Jasmin rice, 100g banana, 10g honey, sea salt, cinnamon. I’ll typically get this in around 3:30am also having pre workout stims, EAAs and plenty of hydration
So far so good bro brother, it’s still early days to see or know to much data as my food and carbs went up the same time the nova was added - but all round my body composition had changed heaps in two weeks, muscle belly’s are all way fuller and skin is tight, and mid section almost shrunk down and got leaner - wild since cals went up by 1,300
Still in that odd stage of seeing what happens to the body from the subtle changes - be good in a few more weeks when the dust settles
make sure you cycle the insulin dose and take 2 days off /week from slin trust meSo far so good bro brother, it’s still early days to see or know to much data as my food and carbs went up the same time the nova was added - but all round my body composition had changed heaps in two weeks, muscle belly’s are all way fuller and skin is tight, and mid section almost shrunk down and got leaner - wild since cals went up by 1,300
Still in that odd stage of seeing what happens to the body from the subtle changes - be good in a few more weeks when the dust settles
I'm gonna have to try this, sounds and looks to good not to
View attachment 155753
Could swap to cream of rice to bro, I’ll show you how to make its easy as
