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Approved Log My ongoing blast and cruise log
- Thread starter Yuri1
- Start date
Brooo they are fucking elite, little hit of uncle Yuris chipotle spice and your off to the races!
EF positive energy broMuch love big bro!
Nothing but EF but energy
Always my brother, blessed to be here with you legend thank you!EF positive energy bro
yes sir!EF love bro
@Yuri1 Diet looks amazing man....keep going.......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
View attachment 156958
EF log update: Wednesday - legs Happy Humpday my ELITE FIT BROS, hope y'all killing your mid week already and ticking all your boxes. 
4am killer leg session this morning, progression and intensity up again this week, body weight alos up and condition holding pretty tight as calories are still increasing 
the workout, only listing top sets. Seated adductor:
2x top seat | 12 reps | -0RIR
Laying hamstring curl:
2x top seat | 12 reps | -0RIR
RDL:
2x top seat | 8 reps | -0RIR
Seater leg extension:
2x top seat | 12 reps | -0RIR
Hack squat:
2x top seat | 8 reps | -0RIR
As always my brothers at @Raptor Labs @Raptor Rep have me pushing like a motherfucker right now, feeling like a millions bucks and all thanks to there hard work! Daily Stats: Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
Back snap, because my legs are ruinedAttachments
@Yuri1 Simple but effective!
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
back is wide AF bro! really thick lats @Yuri1 team raptor all the way @Raptor Rep @Raptor Labs
Seated adductor:
2x top seat | 12 reps | -0RIR
Laying hamstring curl:
2x top seat | 12 reps | -0RIR
RDL:
2x top seat | 8 reps | -0RIR
Seater leg extension:
2x top seat | 12 reps | -0RIR
Hack squat:
2x top seat | 8 reps | -0RIR
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
Many thanks you legend
slowly adding some weight now - we’re up 6kg now Broooo @Raptor Labs @Raptor Rep the best I’ve run to date!
Up 6kgs is HUGE bro!Many thanks you legend
Broooo @Raptor Labs @Raptor Rep the best I’ve run to date!
Fuck training at 4am
@Yuri1 hack squat and RDL are on point. laying hamstring curl and seated adductor are on point. love this setup!
Seated adductor:
2x top seat | 12 reps | -0RIR
Laying hamstring curl:
2x top seat | 12 reps | -0RIR
RDL:
2x top seat | 8 reps | -0RIR
Seater leg extension:
2x top seat | 12 reps | -0RIR
Hack squat:
2x top seat | 8 reps | -0RIR
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
can't complain!Cheers my brohope you doing well my man
@Yuri1 bro RDL and laying hamstring curl a real man workout. i like it you train early too like a real man. early cattle gets the grass
Seated adductor:
2x top seat | 12 reps | -0RIR
Laying hamstring curl:
2x top seat | 12 reps | -0RIR
RDL:
2x top seat | 8 reps | -0RIR
Seater leg extension:
2x top seat | 12 reps | -0RIR
Hack squat:
2x top seat | 8 reps | -0RIR
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
@Yuri1 this is an excellent job! RDL is on point. and hack squats are on point too
Seated adductor:
2x top seat | 12 reps | -0RIR
Laying hamstring curl:
2x top seat | 12 reps | -0RIR
RDL:
2x top seat | 8 reps | -0RIR
Seater leg extension:
2x top seat | 12 reps | -0RIR
Hack squat:
2x top seat | 8 reps | -0RIR
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
bros you gotta love the training. its what i like for sure. seated adductor and laying hamstring curls are on point @Yuri1
Seated adductor:
2x top seat | 12 reps | -0RIR
Laying hamstring curl:
2x top seat | 12 reps | -0RIR
RDL:
2x top seat | 8 reps | -0RIR
Seater leg extension:
2x top seat | 12 reps | -0RIR
Hack squat:
2x top seat | 8 reps | -0RIR
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
@Yuri1 nice job ruining your legs. that is good to see. keep up the good heart and hustle
Seated adductor:
2x top seat | 12 reps | -0RIR
Laying hamstring curl:
2x top seat | 12 reps | -0RIR
RDL:
2x top seat | 8 reps | -0RIR
Seater leg extension:
2x top seat | 12 reps | -0RIR
Hack squat:
2x top seat | 8 reps | -0RIR
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
your back looks great @Yuri1 this is a championship style update. hack squat is solid!
Seated adductor:
2x top seat | 12 reps | -0RIR
Laying hamstring curl:
2x top seat | 12 reps | -0RIR
RDL:
2x top seat | 8 reps | -0RIR
Seater leg extension:
2x top seat | 12 reps | -0RIR
Hack squat:
2x top seat | 8 reps | -0RIR
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
@Yuri1 still killing it brother. Keep it up.
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
That’s the best expression I’ve heard yet
hell yeahhhhh!
Thanks as always good sor
@Yuri1 awesome work on the legs here bro!
Seated adductor:
2x top seat | 12 reps | -0RIR
Laying hamstring curl:
2x top seat | 12 reps | -0RIR
RDL:
2x top seat | 8 reps | -0RIR
Seater leg extension:
2x top seat | 12 reps | -0RIR
Hack squat:
2x top seat | 8 reps | -0RIR
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
Big thanks brooooo
much love!
bro ha!That’s the best expression I’ve heard yet
improving week on week bro keep killing it
Seated adductor:
2x top seat | 12 reps | -0RIR
Laying hamstring curl:
2x top seat | 12 reps | -0RIR
RDL:
2x top seat | 8 reps | -0RIR
Seater leg extension:
2x top seat | 12 reps | -0RIR
Hack squat:
2x top seat | 8 reps | -0RIR
Training: legs
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
Trying sir
EF log update: Friday - chest + shoulders Hope all my Elite Fit Fam are off to a killer Friday and weekend ahead! I had a savage start to the day with a bomb 4am chest and shoulder session this morning, each week I’m becoming more focused and locked in on the entire process, all numbers and physique are slowly trending up each week for my first real growth phase - slowly but surely! Super excited to have my brothers at @Raptor Labs@Raptor Rep back from there break and into the doing of things - check out there update list and testing! massive thanks to all my EF BROS for the support on my log each week now 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
sneaky post workout meal, right out of the pan on a busy day 
Chicken, rice, pineapple, micros, home made pickled chilli 
Always look forward to your log updates, brother!
Training: chest + shoulders
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 157230
Thanks as always for the kind words my bro, genuinely!
Been flat stick busy all week and havnt seen your log, how’s the sassy bulk going? And how are you brother?
TY my brother
Always love coming on here to catch up on your log brother !!
Everything seems to be going well with the push phase
meals on point as always.
Anything that you say has been challenging of late or everything going nice and smooth ?
Big love brother man keep killing it
Everything seems to be going well with the push phase
meals on point as always.Anything that you say has been challenging of late or everything going nice and smooth ?
Big love brother man keep killing it
My broAlways love coming on here to catch up on your log brother !!
Everything seems to be going well with the push phase
Anything that you say has been challenging of late or everything going nice and smooth ?
Big love brother man keep killing it
big love always, we are both busy bees hahah! Hope your ready for holiday downtime my dude, if you’re not there already hahah!
bro so far so good, all the old diet fatigue has washed off weeks ago, and food is up so right now my mind has shifted to performance and getting better at my movements each session - just staying rugged up and trying to add some tissue for the next year
This is dope to hear bro. We all love having that power and energy in the gym... Such a past time for me currentlyMy bro
Hope your ready for holiday downtime my dude, if you’re not there already hahah!
Super keen to continue following the progress
Fly out monday my brother.... All my meals organized in advance for when I land. Will be nice to switch off a little though
diet fatigue goes awayMy bro
Hope your ready for holiday downtime my dude, if you’re not there already hahah!
you doing cheat meals too?
Nah no cheat meals my man, no off plan macros ether - 7x days all the same to stay consistent with weight gain
I use to have them, now I don’t want them or off plan meals any more - super focused on this off season
much love brother
Training: chest + shoulders
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 157230
Anytime, bro!
The Sassy bulk is going really well. I’m currently having a deload/recovery week and I am feeling great for it. Very keen to get back into it, come Monday. I am really enjoying this growth phase.
How are you, my man?
need some cheats up in there
Hahhaha nah bro I’m happy without them now, I use to over eat way to much and now I have a really good balance
Hahaha bro shows im loser with nothing better to do4am session shows who the real men are.
I'm still fast asleep at 4am
You are a beast bro
jokes aside its the only time slot that i can work with dude to my daily / nightly routine But truth be told my bro I’ve been a AM gym goer since covid times so still works for me
Hope you doing good and feeling million times better my bro4am session shows who the real men are.
I'm still fast asleep at 4am
You are a beast bro
Definitely better took ages to recover man far out!!!!Hope you doing good and feeling million times better my bro
Bro so good to hear this
yeah dude bugs be going around like crazy hey - I almost got sick to
Excellent commitment to your training all round brother and your meals always look fresh and tasty asf
Training: chest + shoulders
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
View attachment 157230
Thanks so much bro - and right back at you no doubtExcellent commitment to your training all round brother and your meals always look fresh and tasty asf
EF log update - pre workout meal Hope all my ELITE FITNESS FAM had killer weekends and ready to fuck the week up! Thought I’d show last weeks pre workout meal - I eat this about 3.30am each morning - digest really fast for me and dose not impact my performance with bloating or feeling to full - like all nutrition finding what works best for you and your situation is so important in my personal opinion.
Big Love @Raptor Labs @Raptor Rep my bros having me preforming like never before lately, the combination is stacking up and I’m up 6kg with better body composition then I started. 
The homemade cream of rice concoction is: ground rice flour, cinnamon, banana, whey, honey, salt. Super easy on the old digestion, and a fun way to jam 100g of carbs into the workout - I much prefer to eat these kind of things cold, so I had made it ahead of time and taken it with me for my busy day ahead.
you have to have at least a cheat meal every 2 weeks come on dude makes me feel bad that i do itHahhaha nah bro I’m happy without them now, I use to over eat way to much and now I have a really good balance
looks like cream of rice dude
Thought I’d show last weeks pre workout meal - I eat this about 3.30am each morning - digest really fast for me and dose not impact my performance with bloating or feeling to full - like all nutrition finding what works best for you and your situation is so important in my personal opinion.
View attachment 157331
Hahahah my manyou have to have at least a cheat meal every 2 weeks come on dude makes me feel bad that i do it
nah I use to like crazy hey but it was fucking me up and holding me back, then after shoulder surgery I cut them out and made much better progress - so now I can’t go back
It is brother, I mad it using rice flour instead of the pre mad one (we don’t have many good options in Australia for cream or rice)
this cold sounds super good brother
Thought I’d show last weeks pre workout meal - I eat this about 3.30am each morning - digest really fast for me and dose not impact my performance with bloating or feeling to full - like all nutrition finding what works best for you and your situation is so important in my personal opinion.
View attachment 157331
Big love bro
Fucking love them Cole so much more hey, Ben my oats I eat cold, make it more like a thick pudding instead
EF LOG update: Tuesday - Arms + shoulders Smashed into the day with a killer 4am arm and shoulder session today, everything feeling really good lately and right now keeping extremely focused on ticking the boxes at a higher level - doing all I can to see progression in all aspects of the process - slowly but surely body weight trending up can week, still holding pretty similar condition from and of my mini cut phase - at this point keeping shit as tight as I can daily. Big love to my brothers @Raptor Labs @Raptor Rep as always, my performance and recovery has truly never been better then it is right now with the boys! Same meal plan as always; I don’t have or need any variance in the meals right now - other than the way I prep the ingredients or change the dressing. Chicken, Jasmin rice, green beans, sprouts, carrots, chilli, cucumber pickles.
arm and shoulder day bro thats perfect with your meal prep
Chicken, Jasmin rice, green beans, sprouts, carrots, chilli, cucumber pickles.
View attachment 157438
mad to the maximum top broBig bro
Was mad session all round my dude
much love bro - when you eat like you do it'd be hard to get sick of it
Chicken, Jasmin rice, green beans, sprouts, carrots, chilli, cucumber pickles.
View attachment 157438
Much love big homie
hey my bottomless pit of a belly has room for ice cream don’t get me wrong, I’m juts a slut who can’t stop Hahahha so avoidance is better for both of us 
EF LOG update: Thursday - rest day What’s happening my ELITE FIT BROS! It’s been a crack Thursday for myself, rest day so nothing exciting to report on the gym side of things, still hitting my daily tasks, steps and meals no matter what! Getting bloods done tommorow so that will end up being a rest day to, but it’s all for a good cause and have plenty of exciting things coming up - including some programming and coaching advancements on the horizon - that I’m beyond excited about! Big love to my brothers at @Raptor Labs @Raptor Rep as always rest day meal today, same as always just less rice
looking forward to seeing your blood bro
View attachment 157537
the meal nice and tasty on the look and clean too
how was the training part?
always enjoy your delicious meal pics! this one is another amazing one ! @Yuri1 great one!
View attachment 157537
bro still waiting for red meat pics @Yuri need to prove you a real man. all this chicken
View attachment 157537
@Yuri always nice to see your mixed meals. looks like some nice carbs, veggies, and protein all in 1. something i could eat everyday for lunch
View attachment 157537
I've still gotta nuke the sprouts lol
View attachment 157537
Thank you my brother
Traning is good units all getting updated next week so I’ll wait till then to do a full update indepth of our it will be done
this one is looking great. nice meal you put together. this is what champions do @Yuri1
View attachment 157537
rest day is always nice. take a breather. you have earned it! @Yuri
View attachment 157537
i wont spoil the exciting news but it's great
View attachment 157537
Cheers my bro, feeling so refreshed already!
View attachment 157537
yuri killing it 
To kind my bro, juts ticking away one day at at time!
Hope your doing well my man
Smashing it Yuri
you're a big unit bro thats factThank you my brother
Traning is good units all getting updated next week so I’ll wait till then to do a full update indepth of our it will be done
Much love my brother
feeling really good bro and got some new programming stuff coming up so pretty excited
what the new programming coming?Much love my brother
I’ll get it up when it’s sorted, new split / progression / keep trying to gain some tissue my good man
that is what its all about
I'll be here when you get it upI’ll get it up when it’s sorted, new split / progression / keep trying to gain some tissue my good man
Cheers brotherI'll be here when you get it up
EF log update: Sunday What’s good my elite fit fam, hope yall having killer weekends he got a busy as hell day, but thought I’d drop a quick meal photo until I get up a full updates next week like always Massive love to my team @Raptor Labs @Raptor Rep as always cream of rice, whey, cinnamon, salt, strawberry, raspberry, honey. Looks shit, taste amaizng
@Yuri1 gotta love a good rest day man. Can’t wait to see where the bloods stand. Nice work.
View attachment 157537
Your meals are top draw . I want them all
Doesn't even look shit bro haha
Looks shit, taste amaizng
View attachment 157683
EF log update: Tuesday - chest + shoulders Killer 4am chest and shoulder session this morning, last week of old programming before everything gets updated and upgraded - super excited to go into the next stage of my pre-longer growth phase Full updates to come as they happen, in the meantime hope all my elite fit fam are killing it Super shouts to my brothers at @Raptor Labs @Raptor Rep > the boys are back from holidays and killing it 
little meal prep shot of a mad pineapple I got this week, super fresh and tasty and add to my main meals
super excited for the next phase brother, big things coming
View attachment 157844
View attachment 157845
Almost ready bro - I’ve seriously never been more excited before
pineapple love get that with some salt bro and a shake
View attachment 157844
View attachment 157845
Bro for sure, I salt the shit out of it hey.
Love the sweet and salty style - I cook the bithch up with my chicken and rice
