Approved Log My ongoing blast and cruise log

[Yuri1]

EF log update - Sunday - Back

Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all

Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last

I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress.

Plenty of room for peds, food and training blocks to increase as right now we’re sitting in modest amounts for all


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

sneaky lat spread this morning / lots of room for improvement but I’m here to work for it!

 

[the_alcatraz]

EF log update - Sunday - Back

Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all

Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last

I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress.

Plenty of room for peds, food and training blocks to increase as right now we’re sitting in modest amounts for all


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

sneaky lat spread this morning / lots of room for improvement but I’m here to work for it!
View attachment 155801

super wide back bro like HUGE lats @Yuri1 you have thick upper lats BIG!

 

[Yuri1]

super wide back bro like HUGE lats @Yuri1 you have thick upper lats BIG!

Thanks bro, need to work on upper back and rears now to catch them up I hope

 

[the_alcatraz]

Thanks bro, need to work on upper back and rears now to catch them up I hope

you already done the work you thick AF bro

 

[Yuri1]

you already done the work you thick AF bro

Needs more upper back thickness and rear delts my bro

But thank you for kinds words always

 

[the_alcatraz]

Needs more upper back thickness and rear delts my bro

But thank you for kinds words always

You have room to grow bro but into Nick Walker level

 

[Yuri1]

EF log update - Monday - rest day

hope all my EF brothers are kicking of the week and ready to fucking go!

Monday is actually mid-week for me and my weekly block, and today is a rest day.

Still get in my steps and cardio as I’m trying to keep this growth phase ticking over for as long as possible, and I enjoy keeping my heart as healthy as I can during all of this.

Meal of the day:
So this is my fav meal of the day (I have this one 2x)

My meals all stay the same 7 days, I change the dressing and occasionally the distribution of the micro nutrients between them depending on where my day lands.

Chicken breast, Jasmin rice, Brussel sprouts, green beans, carrots, almond butter, home made pickle and chilli

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

 

[SteveMobsterG]

Back only needs thickening

 

[Yuri1]

Back only needs thickening

Yeah def need more up top bro, my front and side delts are the same - heaps weaker from the front to

Time to build finally

 

[stevesmi]

EF log update - Sunday - Back

Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all

Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last

I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress.

Plenty of room for peds, food and training blocks to increase as right now we’re sitting in modest amounts for all


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

sneaky lat spread this morning / lots of room for improvement but I’m here to work for it!
View attachment 155801

@Yuri1 those lats are so underrated
it really makes a good physique even better
and it can do the opposite if not done right

 

[BodyMonster34]

EF log update - Sunday - Back

Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all

Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last

I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress.

Plenty of room for peds, food and training blocks to increase as right now we’re sitting in modest amounts for all


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

sneaky lat spread this morning / lots of room for improvement but I’m here to work for it!
View attachment 155801

@Yuri1 bro you got some sick texas genetics right there
big size and shit
but too many prison tats. damn they got you good with all that

 

[ROIDDERS]

EF log update - Sunday - Back

Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all

Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last

I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress.

Plenty of room for peds, food and training blocks to increase as right now we’re sitting in modest amounts for all


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

sneaky lat spread this morning / lots of room for improvement but I’m here to work for it!
View attachment 155801

@Yuri1 great job man!
the back is wide as a truck
keep up the good work!

 

[marshmonsta]

EF log update - Sunday - Back

Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all

Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last

I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress.

Plenty of room for peds, food and training blocks to increase as right now we’re sitting in modest amounts for all


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

sneaky lat spread this morning / lots of room for improvement but I’m here to work for it!
View attachment 155801

Thats some impressive back development right there bro,Wide asf

 

[Ulter]

EF log update - Sunday - Back

Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all

Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last

I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress.

Plenty of room for peds, food and training blocks to increase as right now we’re sitting in modest amounts for all


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

sneaky lat spread this morning / lots of room for improvement but I’m here to work for it!
View attachment 155801

@Yuri1
I'm gonna put a lot of respect on your physique.
you have a lot of thickness
and its wide! keep it up!

 

[Raptor Rep]

EF log update - Monday - rest day

hope all my EF brothers are kicking of the week and ready to fucking go!

Monday is actually mid-week for me and my weekly block, and today is a rest day.

Still get in my steps and cardio as I’m trying to keep this growth phase ticking over for as long as possible, and I enjoy keeping my heart as healthy as I can during all of this.

Meal of the day:
So this is my fav meal of the day (I have this one 2x)

My meals all stay the same 7 days, I change the dressing and occasionally the distribution of the micro nutrients between them depending on where my day lands.

Chicken breast, Jasmin rice, Brussel sprouts, green beans, carrots, almond butter, home made pickle and chilli

Daily Stats:
Training: rest day
Steps: 12k
Cardio: 15x liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 155840

how good are Brussel sprouts tho bro

 

[ceo]

EF log update - Sunday - Back

Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all

Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last

I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress.

Plenty of room for peds, food and training blocks to increase as right now we’re sitting in modest amounts for all


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

sneaky lat spread this morning / lots of room for improvement but I’m here to work for it!
View attachment 155801

@Yuri1 bros you killing it now
It can tell the consistency is getting better and better.
Nice wide chest and back.

 

[2Thick]

EF log update - Sunday - Back

Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all

Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last

I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress.

Plenty of room for peds, food and training blocks to increase as right now we’re sitting in modest amounts for all


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

sneaky lat spread this morning / lots of room for improvement but I’m here to work for it!
View attachment 155801

@Yuri1 outstanding on this physique!
wide as a mack semi!
how do you even side sleep loL!

 

[Yuri1]

@Yuri1 great job man!
the back is wide as a truck
keep up the good work!

TY my brother - time to improve though

 

[Yuri1]

Thats some impressive back development right there bro,Wide asf

My bro thanks heaps - it’s been a while since I could start to work it after surgery so super keen to be in a build phase now

Thanks for dropping by my log bro

 

[Yuri1]

@Yuri1 outstanding on this physique!
wide as a mack semi!
how do you even side sleep loL!

To kind bro, your a weapon!

 

[Yuri1]

how good are Brussel sprouts tho bro

Brooooo I fucking love them hey, all added them for potassium if truth be told because I’m to lazy to make potatoes but I like the taste and volume with them

 

[25homes]

Back looks good

 

[Yuri1]

Back looks good

Cheers big bro - trying to thicken it up now

 

[ballin2504]

EF log update - Sunday - Back

Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all

Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last

I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress.

Plenty of room for peds, food and training blocks to increase as right now we’re sitting in modest amounts for all


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

sneaky lat spread this morning / lots of room for improvement but I’m here to work for it!
View attachment 155801

@Yuri1 your back is looking wide man. Some good work on your back also.

 

[Yuri1]

@Yuri1 your back is looking wide man. Some good work on your back also.

2 kind thank you sir

 

[ROIDDERS]

TY my brother - time to improve though

yes i think you will!

 

[2Thick]

To kind bro, your a weapon!

you need one of those hug pillows lol!

 

[RoySimpson]

EF log update - Sunday - Back

Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all

Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last

I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress.

Plenty of room for peds, food and training blocks to increase as right now we’re sitting in modest amounts for all


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

sneaky lat spread this morning / lots of room for improvement but I’m here to work for it!
View attachment 155801

@Yuri1 back is looking huge bro!

 

[Yuri1]

yes i think you will!

 

[Yuri1]

@Yuri1 back is looking huge bro!

Bless - thank you sir!

 

[Yuri1]

EF log update - Wednesday - Legs

WHATS GOOD ELITE FIT FAM, hope all my bros are smashing it today and killing the mid-week

Ripped into the day with legs session this morning, hamstrings and fucking cooked.

We’re now into week 4 of my push-up growth phase and I’m feeling amaizng, weight is trending up and body composition is staying tight.

I’ll get a 6 week before and after up in 2 more weeks so hoping there’s a visual difference between them, right now head down and keep attacking the plan.

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

Same post workout meal as always

 

[the_alcatraz]

EF log update - Wednesday - Legs

WHATS GOOD ELITE FIT FAM, hope all my bros are smashing it today and killing the mid-week

Ripped into the day with legs session this morning, hamstrings and fucking cooked.

We’re now into week 4 of my push-up growth phase and I’m feeling amaizng, weight is trending up and body composition is staying tight.

I’ll get a 6 week before and after up in 2 more weeks so hoping there’s a visual difference between them, right now head down and keep attacking the plan.

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

Same post workout meal as always
View attachment 155931

how you doing so much cardio bro? 15k
and sweeet that meal is nicest

 

[Yuri1]

how you doing so much cardio bro? 15k
and sweeet that meal is nicest

Oh only 15 minutes post workout and 12k steps sorry bro

So not much

 

[Noah Wixx]

EF log update - Sunday - Back

Elite Fit Fam - Happy Sunday all my bros, hope the weekend has been on point for you all

Jumped into Sunday with a killer back session, new programming has me only hitting it once week now form my previous 2 times a week, and now with a focus on upper back and rear delts to try bring them up to the last

I’m now entering week 4 of my push up growth phase today - it’s been 3 weeks now and feeling really positive for the future and making some progress.

Plenty of room for peds, food and training blocks to increase as right now we’re sitting in modest amounts for all


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

sneaky lat spread this morning / lots of room for improvement but I’m here to work for it!
View attachment 155801

U look great already brother no doubt the improvements will come through you got this!

 

[Yuri1]

U look great already brother no doubt the improvements will come through you got this!

To kind bro thank you, I’ve got a big goal for the next 12 months - really want to make a solid growth

 

[Yuri1]

EF log update - Thursday - Rest Day

What’s good ELITE FIT BROSSSS, hope yall smashing your week already!

️ Nothing to exciting today just a rest day, I’ll still get some light cardio and my daily step count in as always - hard leg session yesterday so taking the rest day as it comes.

I’ve currently been using this mid week rest day to set the Tues of my busy week ahead up, extra meal prep and planning.

Getting closer to my weekly check in with coach @R. AP- excited to see how we’re tracking in his eyes by the weekend.

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

sneaky breakfast pic today - pan-fried meal one. Same as always: chicken, rice, micros, pineapple, beetroot.

 

[the_alcatraz]

EF log update - Thursday - Rest Day

What’s good ELITE FIT BROSSSS, hope yall smashing your week already!

️ Nothing to exciting today just a rest day, I’ll still get some light cardio and my daily step count in as always - hard leg session yesterday so taking the rest day as it comes.

I’ve currently been using this mid week rest day to set the Tues of my busy week ahead up, extra meal prep and planning.

Getting closer to my weekly check in with coach @R. AP- excited to see how we’re tracking in his eyes by the weekend.

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

sneaky breakfast pic today - pan-fried meal one. Same as always: chicken, rice, micros, pineapple, beetroot.

View attachment 156003

you wok frying all? thats big skillet there bro lol

 

[Yuri1]

you wok frying all? thats big skillet there bro lol

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

 

[Yuri1]

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

 

[the_alcatraz]

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

baby arm bro? come on! thats a huge arm
your horseshoe tricep looks like an actual horse foot size HUGE

 

[Yuri1]

baby arm bro? come on! thats a huge arm
your horseshoe tricep looks like an actual horse foot size HUGE

Hahaha still baby arms my bro, they are on my list of body parts to bring up with this push phase hey

 

[TeeGee]

Damn brother you are making some big moves in the development department !!! Very freaking impressive

I'm curious to what your ball park grocery bill looks at with all these magical looking meals do you often find yourself chucking out salads that are going off or you got that shit on lock.

Been lacking with staying upto date but I'm glad to have caught up keep killing it bro.

 

[Yuri1]

Damn brother you are making some big moves in the development department !!! Very freaking impressive

I'm curious to what your ball park grocery bill looks at with all these magical looking meals do you often find yourself chucking out salads that are going off or you got that shit on lock.

Been lacking with staying upto date but I'm glad to have caught up keep killing it bro.

Thanks as always my bro, and don’t stress it I’m proud as fuck to see your smashing your shit

Yeah I’m fairly on it for the most part:

90% of my carbs is Jasmin rice (so not even $4 a week)

Veggies (fresh) are: carrot, cucumber, zucchini and all quite cheap at the moment, and I shred them myself. and since my meal plan is same daily I don’t have wastage since the grams of the meals stay the same 7 days.

Fruit and veg would be the most expansive - but I all so choose the ones that are good on price and what I like to eat.

I’m not having any off-plan or cheat meals at all so that saves on that side of things I guess

But zero wastage at this stage only cos I calculate what I need for the week and I only eat my meals so all balances out - the veg I prep twice a week the meal once a week and rice daily

 

[TeeGee]

Thanks as always my bro, and don’t stress it I’m proud as fuck to see your smashing your shit

Yeah I’m fairly on it for the most part:

90% of my carbs is Jasmin rice (so not even $4 a week)

Veggies (fresh) are: carrot, cucumber, zucchini and all quite cheap at the moment, and I shred them myself. and since my meal plan is same daily I don’t have wastage since the grams of the meals stay the same 7 days.

Fruit and veg would be the most expansive - but I all so choose the ones that are good on price and what I like to eat.

I’m not having any off-plan or cheat meals at all so that saves on that side of things I guess

But zero wastage at this stage only cos I calculate what I need for the week and I only eat my meals so all balances out - the veg I prep twice a week the meal once a week and rice daily

Bloody love this bro.

Discipline is key.. ive had to knock the cheat meals on the head. Body doesn't cope with them of late

 

[Yuri1]

Bloody love this bro.

Discipline is key.. ive had to knock the cheat meals on the head. Body doesn't cope with them of late

Yeah look I use to be bit more lose with it for sure, but after the surgery it really made me think about what I want to archive in the next 12 months - and right now cheat meals are a non go so I can grow and have accurate body weight trends with this push phase - one shit meal out is enough to fuck with it right now tbh

Hahah yeah bro high carb refeeds would probably be a bit nicer on the tummy, but I think find a good balance between that and doing stuff with your partner

 

[SteveMobsterG]

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

Tricep a-popping!

 

[Yuri1]

Tricep a-popping!

To kind bro, slowly trying to work the chop stick arms

 

[stevesmi]

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

those triceps are looking stoked! very big and very ripped @Yuri1 this is an awesome setup man and its working

 

[Yuri1]

those triceps are looking stoked! very big and very ripped @Yuri1 this is an awesome setup man and its working

Thanks so much sir, humbled indeed

 

[BodyMonster34]

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

bro you looking like a tatted up prisoner with your hands in handcuffs behind you lol. i like it. reminds me of back home @Yuri1

 

[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!

 

[RoySimpson]

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 looking absolutely shredded bro!

 

[ballin2504]

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 triceps looking like a big ass horseshoe! Solid arms!

 

[Yuri1]

@Yuri1 looking absolutely shredded bro!

Ty Ty big bro

 

[Yuri1]

@Yuri1 triceps looking like a big ass horseshoe! Solid arms!

To kind brother - thank you

 

[MUSTANG_18]

To kind brother - thank you

you have big arms in the game

 

[Yuri1]

you have big arms in the game

Hahhaha way to small bro that’s what I’m working on

 

[freakfit]

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

that's a great tricep!!!

 

[Yuri1]

that's a great tricep!!!

Humbled to read this form you brother truely to kind.

Hoping to make a decent change to the old bad of dicks physique I’ve got, now I’ve got the all clear after tearing my tendons - the slow build up begins

 

[Yuri1]

EF log update: Sunday - back

What’s good Elite Fit Family, hope yall had killer weekends are ready to fuck shit up Monday!

Smashed into the morning with a savage back session this morning - intensity and top sets were improved from last week.

All numbers are up on my sets, body weight numbers are also is trending up each week now, 4 weeks down on push phase as we enter week 5 with plenty of runway to keep making slow and solid progress.

As always @Raptor Labs @Raptor Rep ate keeping me preforming and recovery like wild fire right now - they are at the top of the game for a reason!

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

meal: chicken, rice, carrot, beans, brussel sprout, chilli.

 

[abolone]

All is good man! morning workouts on a sunday is the best brother!
hope your well!!

 

[Tiger Salman Khan]

EF log update: Sunday - back

What’s good Elite Fit Family, hope yall had killer weekends are ready to fuck shit up Monday!

Smashed into the morning with a savage back session this morning - intensity and top sets were improved from last week.

All numbers are up on my sets, body weight numbers are also is trending up each week now, 4 weeks down on push phase as we enter week 5 with plenty of runway to keep making slow and solid progress.

As always @Raptor Labs @Raptor Rep ate keeping me preforming and recovery like wild fire right now - they are at the top of the game for a reason!

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

meal: chicken, rice, carrot, beans, brussel sprout, chilli.
View attachment 156122

@Yuri1 Healthy and good meal.......

 

[Yuri1]

All is good man! morning workouts on a sunday is the best brother!
hope your well!!

Hell yeah bro hope your cruising it

 

[Yuri1]

@Yuri1 Healthy and good meal.......

Ty ty big bro

 

[TeeGee]

The layout for your log entries are legit AF my bro. Gives real good exposure to your coach and sponsor. Bloody love this..

All the best for a productive week ahead my guy

 

[Yuri1]

The layout for your log entries are legit AF my bro. Gives real good exposure to your coach and sponsor. Bloody love this..

All the best for a productive week ahead my guy

Thank you brother - much love to you always

Fuck yeh bro I’m amped up as hell for the week!

 

[Yuri1]

EF log update: Monday - Rest Day

Monday is my second rest day of the week, and is actually my wid-week not the start of my week. Much needed rest today as I’ve been going hard as fuck with my top sets each season.

Cardio and steps still up today, but I use the rest of it to re-set and refocus on the push ahead for the rest of the week.

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

meals stay the same, carbs slightly reduce due to no pre workout meal.

This is still my top fav meal lately (it’s meal 3 and 5 in my plan) chicken, rice, beans, carrots, sprouts, almond butter, chilli.

 

[TeeGee]

The cook book is a must at this stage brother.

Pinned thread.

Food porn 101 : the Yuri guide of levelling up your plate

 

[Raptor Rep]

EF log update: Monday - Rest Day

Monday is my second rest day of the week, and is actually my wid-week not the start of my week. Much needed rest today as I’ve been going hard as fuck with my top sets each season.

Cardio and steps still up today, but I use the rest of it to re-set and refocus on the push ahead for the rest of the week.

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

meals stay the same, carbs slightly reduce due to no pre workout meal.

This is still my top fav meal lately (it’s meal 3 and 5 in my plan) chicken, rice, beans, carrots, sprouts, almond butter, chilli.

View attachment 156177

I also vote for a cook book as well, food looks elite

 

[25homes]

Nice Pic

 

[Yuri1]

The cook book is a must at this stage brother.

Pinned thread.

Food porn 101 : the Yuri guide of levelling up your plate

My brother - for sure leave it with me

 

[Yuri1]

I also vote for a cook book as well, food looks elite

Yuris bed time story’s!

Hope you getting some down time G

 

[Yuri1]

Nice Pic

Tyyyy

 

[the_alcatraz]

EF log update: Monday - Rest Day

Monday is my second rest day of the week, and is actually my wid-week not the start of my week. Much needed rest today as I’ve been going hard as fuck with my top sets each season.

Cardio and steps still up today, but I use the rest of it to re-set and refocus on the push ahead for the rest of the week.

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

meals stay the same, carbs slightly reduce due to no pre workout meal.

This is still my top fav meal lately (it’s meal 3 and 5 in my plan) chicken, rice, beans, carrots, sprouts, almond butter, chilli.

View attachment 156177

super clean bro

The cook book is a must at this stage brother.

Pinned thread.

Food porn 101 : the Yuri guide of levelling up your plate

best cook book evaaaaa

I also vote for a cook book as well, food looks elite

team raptor cook book got my vote but sounds too much like a gear brewing thing lol

 

[Yuri1]

super clean bro

best cook book evaaaaa

team raptor cook book got my vote but sounds too much like a gear brewing thing lol

Hahhaa my man, couldn’t cook gear but for sure I’ll get up that cooking log next week

Hope you doing good my brother!

 

[Yuri1]

EF LOG update: Wednesday - Legs

Happy Humpday ELITE FIT FAM, hope all my bros are killing this mid week off the bat

4am leg session smashed, had a killer session this morning with new program comes new weekly targets and goal. Right now trying to bring up hammies and adductors.

the workout it’s self:

Adductor seated machine
2x top sets
Laying hamstring curl:
2x top sets

RDL:
2x top sets

Quad extensions:
2x top sets

Hack squats:
2x top sets


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

Hammie stretch of death:

 

[marshmonsta]

Great season for the hammys and Adductor bro

 

[Yuri1]

Great season for the hammys and Adductor bro

Thanks big bro, hope your doing well

 

[TeeGee]

Id love to see some adductors thrown into my new training program once it comes through. Always a humbling exercise for me..

4am sessions are for the truly dedicated lifters love your commitment my brother

 

[the_alcatraz]

EF LOG update: Wednesday - Legs

Happy Humpday ELITE FIT FAM, hope all my bros are killing this mid week off the bat

4am leg session smashed, had a killer session this morning with new program comes new weekly targets and goal. Right now trying to bring up hammies and adductors.

the workout it’s self:

Adductor seated machine
2x top sets
Laying hamstring curl:
2x top sets

RDL:
2x top sets

Quad extensions:
2x top sets

Hack squats:
2x top sets


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

Hammie stretch of death:
View attachment 156248

legs at 4am BOOM bro

 

[stevesmi]

EF LOG update: Wednesday - Legs

Happy Humpday ELITE FIT FAM, hope all my bros are killing this mid week off the bat

4am leg session smashed, had a killer session this morning with new program comes new weekly targets and goal. Right now trying to bring up hammies and adductors.

the workout it’s self:

Adductor seated machine
2x top sets
Laying hamstring curl:
2x top sets

RDL:
2x top sets

Quad extensions:
2x top sets

Hack squats:
2x top sets


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

Hammie stretch of death:
View attachment 156248

RDL quad extensions. and hack squats. pushing those leg training yes! @Yuri1

 

[ceo]

EF LOG update: Wednesday - Legs

Happy Humpday ELITE FIT FAM, hope all my bros are killing this mid week off the bat

4am leg session smashed, had a killer session this morning with new program comes new weekly targets and goal. Right now trying to bring up hammies and adductors.

the workout it’s self:

Adductor seated machine
2x top sets
Laying hamstring curl:
2x top sets

RDL:
2x top sets

Quad extensions:
2x top sets

Hack squats:
2x top sets


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

Hammie stretch of death:
View attachment 156248

@Yuri1 bros you got some good machines there. its looking good. the machines are amazing!

 

[Yuri1]

legs at 4am BOOM bro

My G best time to get at it hey, not body in sight to see me cry

 

[Yuri1]

@Yuri1 bros you got some good machines there. its looking good. the machines are amazing!

Thank you brother

 

[SteveMobsterG]

EF LOG update: Wednesday - Legs

Happy Humpday ELITE FIT FAM, hope all my bros are killing this mid week off the bat

4am leg session smashed, had a killer session this morning with new program comes new weekly targets and goal. Right now trying to bring up hammies and adductors.

the workout it’s self:

Adductor seated machine
2x top sets
Laying hamstring curl:
2x top sets

RDL:
2x top sets

Quad extensions:
2x top sets

Hack squats:
2x top sets


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

Hammie stretch of death:
View attachment 156248

The last year or two I've got more into these

 

[Yuri1]

The last year or two I've got more into these

I’m a huge fan of seated ham curls to

But I could never lift llthe big numbers like you bro, but diferant styles and goals for sure

 

[Raptor Rep]

EF LOG update: Wednesday - Legs

Happy Humpday ELITE FIT FAM, hope all my bros are killing this mid week off the bat

4am leg session smashed, had a killer session this morning with new program comes new weekly targets and goal. Right now trying to bring up hammies and adductors.

the workout it’s self:

Adductor seated machine
2x top sets
Laying hamstring curl:
2x top sets

RDL:
2x top sets

Quad extensions:
2x top sets

Hack squats:
2x top sets


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

Hammie stretch of death:
View attachment 156248

lovely early update my brother, glad to see you killing it

 

[BodyMonster34]

EF LOG update: Wednesday - Legs

Happy Humpday ELITE FIT FAM, hope all my bros are killing this mid week off the bat

4am leg session smashed, had a killer session this morning with new program comes new weekly targets and goal. Right now trying to bring up hammies and adductors.

the workout it’s self:

Adductor seated machine
2x top sets
Laying hamstring curl:
2x top sets

RDL:
2x top sets

Quad extensions:
2x top sets

Hack squats:
2x top sets


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

Hammie stretch of death:
View attachment 156248

bro that look like a good machine. good equipment. i should get one for trailer @Yuri1

 

[Ulter]

EF LOG update: Wednesday - Legs

Happy Humpday ELITE FIT FAM, hope all my bros are killing this mid week off the bat

4am leg session smashed, had a killer session this morning with new program comes new weekly targets and goal. Right now trying to bring up hammies and adductors.

the workout it’s self:

Adductor seated machine
2x top sets
Laying hamstring curl:
2x top sets

RDL:
2x top sets

Quad extensions:
2x top sets

Hack squats:
2x top sets


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

Hammie stretch of death:
View attachment 156248

@Yuri1 EVO family loves that you are showing the exercises you are doing. that is a good machine! so motivational makes me want to get on it now!

 

[2Thick]

EF LOG update: Wednesday - Legs

Happy Humpday ELITE FIT FAM, hope all my bros are killing this mid week off the bat

4am leg session smashed, had a killer session this morning with new program comes new weekly targets and goal. Right now trying to bring up hammies and adductors.

the workout it’s self:

Adductor seated machine
2x top sets
Laying hamstring curl:
2x top sets

RDL:
2x top sets

Quad extensions:
2x top sets

Hack squats:
2x top sets


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

Hammie stretch of death:
View attachment 156248

4am leg session smashed perfect. you won't go wrong with this one. @Yuri1 that is a fine piece of leg equipment

 

[Yuri1]

bro that look like a good machine. good equipment. i should get one for trailer @Yuri1

Hahahah hellll yeah bro trailer upgrade!

What’s side of the states you at?