Approved Log My ongoing blast and cruise log

[the_alcatraz]

EF log update: Wednesday - arms + delts

happy mid-week my elite fit fam, hope all my bros are smashing into the week and stacking numbers.

killer 4am session today, with delts and arms. Week 3 into my new programming and coaching and it’s going fucking awesome already, I had lots to work on and fix off the bat so it’s been incredible to start from the ground up again!

the workout it’s self - only top sets listed, prior to top sets are feeder sets that vary depending on the muscle group and order it’s in.

Rear delt dual-cables: 3.75 | 20

dual cable side lateral raise: 5 | 18

single arm tricep cable push down: 7.5 | 11

single arm bicep cable curl: 7.5 | 11

long d-handle tricep extension: 15 | 13

bicep cable curl: 15 | 18

All top sets taken to failure and beyond, details are in the work its self.

massive shouts to my brothers @Raptor Labs
@Raptor Rep

feeling really good, body weight slowly keeping up about 11kg since the end of mini cut and still holing on to decent conditioning at this stage.

big arm day hella PUMpppppED

 

[Raptor Rep]

Big love my dude thank you only wee 3, can’t wait to see what it looks like in 6 months

you'll exceed our imaginations brother

 

[Yuri1]

EF log update: Sunday - Push

what’s good my ELITE FIT FAM - hope all my brothers have had a killer weekend!

Bomb as fuck 4am push session in the bank this morning, growth phase is on track and making weekly progress across the board.

Coach has given food another bump this week, so couldn’t be happier about that. We’re now pushing 750g of carbs on training days and feeling really good, digestion is spot on with zero issue putting down any of my meals.

Massive thank you to my bros at @Raptor Labs @Raptor Rep as always, the bros having me at my absolute best right now.

One of my fav meals right now, big old bowl of rice pudding - Jasmin rice, cream of rice, coconut milk, whey, blueberries, cinnamon, salt, honey.

 

[ChewedSleek]

EF log update: Sunday - Push

what’s good my ELITE FIT FAM - hope all my brothers have had a killer weekend!

Bomb as fuck 4am push session in the bank this morning, growth phase is on track and making weekly progress across the board.

Coach has given food another bump this week, so couldn’t be happier about that. We’re now pushing 750g of carbs on training days and feeling really good, digestion is spot on with zero issue putting down any of my meals.

Massive thank you to my bros at @Raptor Labs @Raptor Rep as always, the bros having me at my absolute best right now.

One of my fav meals right now, big old bowl of rice pudding - Jasmin rice, cream of rice, coconut milk, whey, blueberries, cinnamon, salt, honey.
View attachment 159038

That looks fucking delicious

 

[Yuri1]

That looks fucking delicious

Thanks bro, it’s epic in size 120g of carbs floating about

But super easy and tasty for my post workout

Hope you doing good brother

 

[the_alcatraz]

EF log update: Sunday - Push

what’s good my ELITE FIT FAM - hope all my brothers have had a killer weekend!

Bomb as fuck 4am push session in the bank this morning, growth phase is on track and making weekly progress across the board.

Coach has given food another bump this week, so couldn’t be happier about that. We’re now pushing 750g of carbs on training days and feeling really good, digestion is spot on with zero issue putting down any of my meals.

Massive thank you to my bros at @Raptor Labs @Raptor Rep as always, the bros having me at my absolute best right now.

One of my fav meals right now, big old bowl of rice pudding - Jasmin rice, cream of rice, coconut milk, whey, blueberries, cinnamon, salt, honey.
View attachment 159038

damn that be looking tasty

 

[Yuri1]

damn that be looking tasty

Thanks so much bro, and heck yeah super happy with all the food right now

 

[Raptor Rep]

EF log update: Sunday - Push

what’s good my ELITE FIT FAM - hope all my brothers have had a killer weekend!

Bomb as fuck 4am push session in the bank this morning, growth phase is on track and making weekly progress across the board.

Coach has given food another bump this week, so couldn’t be happier about that. We’re now pushing 750g of carbs on training days and feeling really good, digestion is spot on with zero issue putting down any of my meals.

Massive thank you to my bros at @Raptor Labs @Raptor Rep as always, the bros having me at my absolute best right now.

One of my fav meals right now, big old bowl of rice pudding - Jasmin rice, cream of rice, coconut milk, whey, blueberries, cinnamon, salt, honey.
View attachment 159038

I haven't eaten, wrong time to click on a yuri log

 

[Yuri1]

EF log update: Wednesday - arms + delts

Happy Hump Day elite fit fam, hope yall having killer mid weeks already

Smashed into a 4am session with arms and delts today, new style of training with a all out top set is really enjoyable - much harder then I’ve trained before but super humbling like learning to walk again

growth is ticking up each week now with food increases and a whole new version of stimulus, keeping my head down and working right now so keeping photos to a minimum till I’ve had a decent amount of time under the new coach

Today’s workout - only top set listed

Rear cable flys

1.25	15
3.75	10

Single arm cable curl

7.50	11
7.50	10

Single arm tricep push down

7.5	14
10.00	9

Ez bar cable curl

12.5	10

Triceps push down dual handle

10.00	15
12.5	10

My brothers at @Raptor Labs @Raptor Rep are the main driving force for the recovery and growth right now - can’t wait to see a before and after with the boys!

as always thanks to everyone for the support and comments on my logs - big love!

 

[the_alcatraz]

EF log update: Wednesday - arms + delts

Happy Hump Day elite fit fam, hope yall having killer mid weeks already

Smashed into a 4am session with arms and delts today, new style of training with a all out top set is really enjoyable - much harder then I’ve trained before but super humbling like learning to walk again

growth is ticking up each week now with food increases and a whole new version of stimulus, keeping my head down and working right now so keeping photos to a minimum till I’ve had a decent amount of time under the new coach

Today’s workout - only top set listed

Rear cable flys

1.25	15
3.75	10

Single arm cable curl

7.50	11
7.50	10

Single arm tricep push down

7.5	14
10.00	9

Ez bar cable curl

12.5	10

Triceps push down dual handle

10.00	15
12.5	10

My brothers at @Raptor Labs @Raptor Rep are the main driving force for the recovery and growth right now - can’t wait to see a before and after with the boys!

as always thanks to everyone for the support and comments on my logs - big love!

seeing this makes me want ot do arms bro