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Big love my brooooo
Approved Log My ongoing blast and cruise log
- Thread starter Yuri1
- Start date
EF LOG update: Thursday - chest + shoulders. 
Thought I’d show a a fun little breakfast I made the other day, as you guys know I love cooking and sharing food for those around me. 
Note: This was not for me though sadly haha, as always I’m sticking to my reverse diet like glue right now - as I’m really trying to keep as conditioned as I can in my push phase to keep the body fat down while gaining some tissue! the dish: poached eggs, toasted ham, sourdough bread, wild mushrooms, chard corn, pesto salsa. Obviously not macro friendly haha
Best time to get the max leg pump broMy G best time to get at it hey, not body in sight to see me cry
high protein AF bro NICEEEE
View attachment 156341
@Yuri1 underrated machine for sure bro!
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 i'm in east texas.
the lucky duck that got to eat that bro, looks restaurant quality
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bros EF love family
@Yuri1 nice trading day big fella. You’re doing awesome.
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
Training: Legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156248
EF LOG update: Sunday - back Happy Sunday all my ELITE FIT BROS! Thought I’d share my current pre workout setup, this is at 3:30AM on all traning days
meal: 100g Jasmin rice, 100g banana, 10g honey, sea salt, cinnamon. 5IU fast acting insulin pre workout stimulants, EAAs, creatine. Daily Stats:Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
saw this on EVO i check both of your logs LOL i like to follow your progress
Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156473
Thanks bros, I try not to double them up so it’s unique for each - but I love this meal
And bigger thank you for all the support accoss all bro, your a true gentleman!
excellent work my bro, I'm still yet to try this but I'll get around to it
Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156473
wow nice little treat there. @Yuri1 you come up with the coolest stuff i like it. keep up the good work
Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156473
My dude, cream of rice (or rice flour) may be nicer for you though truth be told. I use Jasmin rice for this cos it’s so close to my workout is all
I do enjoy it bro, but my shit is limited by my meal plan and Marcos - if I was eating and just fitting macros I’d be making more wild stuff
But I like keeping same ingredient and meal plan 7 days so no fluctuations in water, sodium and ingredients
Your classy bro, putting alot of time into your meals looking beaaauuuttiiiffuuuuull!@abolone so this is a breaky I made the other day for better half
View attachment 156498
brunch style cheffing this guy !!
Im more so boiled potatoes and pan fry some porter house steak
dinner is served ( no love )
Hahaha nah sounds madYour classy bro, putting alot of time into your meals looking beaaauuuttiiiffuuuuull!
brunch style cheffing this guy !!
Im more so boiled potatoes and pan fry some porter house steak
dinner is served ( no love )
Bro 6 or my 7 meals are chicken and rice - I’m simple belive me
Not a tran lol
Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156473
Hahaha well played sir
These meals look gourmet!
Cheers bro, I didn’t eat it hahah
I did make it, but I’m not really a egg guy at all hey
i like this setup. the food looks outstanding. keep up the good work! @Yuri1
Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156473
wow this one looks good! you will not go wrong with this setup. a yummy dessert that is healthy @Yuri1
Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156473
this is a nice preworkout setup. does the slin give you some crazy pumps? food looks good! @Yuri1
Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156473
bros just be careful with stims pre workout. they get addictive @Yuri1 but i get you might need it training that early
Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156473
@Yuri1 that looks so damn good!@abolone so this is a breaky I made the other day for better half
View attachment 156498
Cheers my dude
you double and triple up how you want you growing dudeThanks bros, I try not to double them up so it’s unique for each - but I love this meal
And bigger thank you for all the support accoss all bro, your a true gentleman!
that is smartThanks my brother - easy digestion of carbs at 3am
EF log update: Monday - Rest Day ELITE FIT FAM, hope all of yall are kicking the week off hard, Monday is mid-week for me and my program and a rest day, so nothing to exciting to report
I still get my daily’s steps and some light cardio in to keep me and the food cranking along. Today we’re now 5 weeks deep into my push phase and everything is moving awesome already, each week we are slowly progressing all numbers from body weight to lifts.
@Raptor Labs @Raptor Rep have me feeling like a million incredible right now, my recovery and performance is at an all time high and there products are second to none! 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 back shot post steps: 
Back is looking great, brother!
To kind my bro thank you, trying to thicken the old girl up now I’ve got some food back
game plan is to have it thicker thought the upper by end of the year
I’m keen to watch the progression, my man. I’m enjoying your log updates!To kind my bro thank you, trying to thicken the old girl up now I’ve got some food back
game plan is to have it thicker thought the upper by end of the year
@Yuri1 bro good to see you giving importance to rest days.......try yoga and meditation on rest days it will help.......
Training: rest day
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156595
Love this bro, and the meditation idea to
calm mind makes the biggest impact
@Yuri1 man that looks great brother. Your log is top notch.
Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156473
EF log update: Tuesday - shoulders + arms Hope all my Elite Fit Bros are killing the start of the week, just dropping some good vibes and meal prep today we’re now entering into week 6 of my push phase and everything is going incredible so far, really hoping to keep making progress over the next 6 months at this rate Daily Stats: Training: shoulders + arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
Same meal as always, just a diferant spice and dressing. Chicken, Jasmin rice, micros, home made pickles chilli
these 6 weeks have flown by my bro, you're making incredible progress but eating like this makes it no surprise
Training: shoulders + arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156645
Nice
Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156473
Yeah crazy to think it’s already been 5 weeks - excited to see the compound of the next 20 weeks of the year
EF log update: Wednesday - legs 4am leg session this morning was savage, intensity and numbers are all up each week now since I started my push phase - slowly getting better at taking the top sets beyond failure or my previous notions of failure. the workout its self (I’ll only list the top sets, prior to these there are 2 feeder sets to gauge the weight and secure the movement pattern) Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
absolute cooked myself, seems simple on paper but the execution is what I’m trying to improve on week to week right now. Daily Stats: Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
Training: shoulders + arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156645
Legs to full failure bro @Yuri1 you're truly in beasting mode growing and your calves come on!!! amazing size
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
wow those calves are popping. reminds me a lot of rich piana with the tats too. and he had killer size ! @Yuri1
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
I've done even less and been cooked for the day.
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
Bro no doubt, you moving serous weight my bro
@Yuri bros you look great. the calves look tremendous. nice job on the calves. on point all the way!
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
@Yuri1 you are looking good man! that is the way to hit those legs! like a true champion
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
bro the hack squat and abductor on point. hell yeah we love this for sure! the calves also looking sweet! @Yuri1
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
hack squat and RDL are on point @Yuri1 hammy curls look fun too. the leg training is on point
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
@Yuri1 hack squat is looking great! the leg looks big! like a big turkey leg lol
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
The man
trying my best for sure
EF fam BIG love broMuch love big bro - hope you well
your calves have to be bigger than my arms
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
Calves are bigger than mine
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
Never bro are you kiddingCalves are bigger than mine
but thank you for the compliment sir
@Yuri1 calf is looking absolutely insane bro!
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
Thanks my bro, slowly
@Yuri1 Solid work man....keep growing.........
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
@Yuri1 calves bis as most people’s biceps man. Veins are coming in also!
Abductor, seated.
Top set - 12 repss
Failure set - 12 reps
Hamstring curl, laying.
Top set - 13 reps
Failure set - 14 reps (2x rest pause)
RDL, barbel.
Top set - 9 reps
Failure set - 8 reps
Quad extension, seated.
Top set - 12 reps
Failure set - 13 reps (1x rest pause)
Hack squat.
Top set - 8 reps
Failure set - 8 reps (2x rest pause)
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156675
Many thanks big bro!
EF log update: Saturday - arms fire as fuck 4am arm session this morning, as well as weekly check in photos and update. we’re now 6 weeks deep into my off season push, fling like I’ve found my grove and now it’s head down and keep working as diligent as I possibly can. I’ll have full updates later, but dropping my post workout meal before I head out for a busy ass day. Daily Stats:Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
PWO: same as everyday other then the dressing.
cucumber my fav on the meal high protein too!!!!
Training: arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156871
I make them into pickles, fucking love them!
My bro, really good thanks - food is up high now so I’m feeling back to the old me. Weight is up each week, body comp is much tighter, and all numbers on lifts are up to
I’ll chuck up some before and afters in a few more weeks once everything is in full saturation
Looking forward to it manMy bro, really good thanks - food is up high now so I’m feeling back to the old me. Weight is up each week, body comp is much tighter, and all numbers on lifts are up to
I’ll chuck up some before and afters in a few more weeks once everything is in full saturation
Thanks brother, juts head down and chilling away each week now - finally got my grove with it so just doing everything I can to improve the numbers the week before
Hope you doing better post sickness my
you pickle yourself?
Bro for sure, I like to make my own stuff and keep the macros more friendly then store bought shit more often then not
i never even tried lol
Easy as bro, just vinegar and what ever flavours, salts and sweeteners you feel like depending on calorie allotment
I’ll make a list how to do it for sure
EF LOG update: Monday - rest day hope all my bros are smashing into the week ready for war, this is mid week for me and my programming so it’s a rest day Thought I’d chuck up my rest day breakkie, I’ll have more updates as we go. cardio and steps remain the same, carbs pulled down by lack of pre and peri workout nutrition. 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
chicken is high protein bro and as always you delivering the nice looks
Training: rest day
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156958
Much love big bro!chicken is high protein bro and as always you delivering the nice looks
Nothing but EF but energy
@Yuri1 proud of you man. this is looking terrific. you won't go wrong !
Training: rest day
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156958
Cough... Brussel sprouts
@
@Yuri1 food looks great! i like the chicken and veggies. much respect for CLEAN eating
Training: rest day
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156958
Big thanks as always for support my dude
bless
good job !Big thanks as always for support my dude
@Yuri1 you won't go wrong with the veggie mix. it looks really good! i like the setup you have here
Training: rest day
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156958
@Yuri1 bro you won't go wrong with chicken and veggies. i like this setup. but you need to swap out chicken for red meat if you want to make the man
Training: rest day
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156958
bros you looking good. @Yuri1 veggies on point. it looking perfect to me
Training: rest day
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156958
I know I'm weird but yes to Brussel sprouts
Training: rest day
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156958
this is an excellent job on the food! the brussel sprouts look good. and those green beans are outstanding @Yuri1
Training: rest day
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 156958
