Approved Log Off season prep for 2026 IFBB Journal

[freakfit]

Use a plain background for shots

And 100% this

i need to get one for sure

 

[freakfit]

@freakfit Love to see you hitting this really hard. Productive week for sure. Keep up the good work.

always bro

 

[stevesmi]

always bro

A+++

 

[Ulter]

appreciate it man!!

EF family respect

 

[2Thick]

couldn't agree more bro

Definitely. That's what it's all about.

 

[Tiger Salman Khan]

Love this!

I was one of them for sure - training 7 days and going no where, and spinning my wheels for years

Finely got a coach and have made more progress in 16 weeks then my entire life - all with 2 rest days a week

Love your work as slay big bro - team raptor @Raptor Labs @Raptor Rep

@Yuri1 Nice updates.....keep it up....

 

[freakfit]

Rest day

I think most underestimate the importance of rest and recovery, this is the time where we grow and set ourselves up for another couple of day's worth of hard training before needing another day to repeat the process.
It's a great day to go get a massage or have a relaxing bath in salts to let the body fully relax so it's primed to work for you again in the coming days.

if you're someone who trains 6 to 7 times a week then you probably aren't training hard enough 4 to 5 days is what most people should be doing.
I've seen pros train twice a day, but you'd have to have everything nailed to perfection and even still trying to recover from that if you're training hard near seems impossible to me.

for majority of us 4 to 5 days is a good spot to be in and that's where you'll no doubt see the best results so take your rest seriously and watch the difference it makes to your training and how you feel in general.

Done a couple shoulder and arms day workouts I'll post a leg or back day next week, I just couldn't help myself everything is moving ridiculously well on this day and weights are starting to get stupid.
behind the neck pressing 90kg on a free weight barbell even that to me is sounding a bit stupid and I don't normally get shocked by much.

must be those oils from @Raptor Labs @Raptor Rep top tier stuff and I can't believe the strength I'm getting atm it's making training so exciting, I've heard people talk about feeling strong on cycle which I personally have never felt much difference from being on or off but this time aroung its opened my eyes to what that feels like and no wonder people get addicted to it hahaha.

weight is hovering around 102kg and condition is getting better so will be interesting to see how much longer coach wants to push it.

Shoulders/arms

Side lateral raise (cables)
4 x 12-15

shoulder press (behind the neck)
3 x 8-10

rear delt (pec dec)
4 x 12-15

dumbbell side lateral
4 x 10-12

triceps pushdown
4 x 10-12

bicep curl
4 x 10-12

overhead extension
4 x 12-15

Hammer curl
4 x 12-15

 

[the_alcatraz]

Done a couple shoulder and arms day workouts I'll post a leg or back day next week, I just couldn't help myself everything is moving ridiculously well on this day and weights are starting to get stupid.
behind the neck pressing 90kg on a free weight barbell even that to me is sounding a bit stupid and I don't normally get shocked by much.

must be those oils from @Raptor Labs @Raptor Rep top tier stuff and I can't believe the strength I'm getting atm it's making training so exciting, I've heard people talk about feeling strong on cycle which I personally have never felt much difference from being on or off but this time aroung its opened my eyes to what that feels like and no wonder people get addicted to it hahaha.

weight is hovering around 102kg and condition is getting better so will be interesting to see how much longer coach wants to push it.

Shoulders/arms

Side lateral raise (cables)
4 x 12-15

shoulder press (behind the neck)
3 x 8-10

rear delt (pec dec)
4 x 12-15

dumbbell side lateral
4 x 10-12

triceps pushdown
4 x 10-12

bicep curl
4 x 10-12

overhead extension
4 x 12-15

Hammer curl
4 x 12-15

holy ripped abs bro

 

[Raptor Rep]

Done a couple shoulder and arms day workouts I'll post a leg or back day next week, I just couldn't help myself everything is moving ridiculously well on this day and weights are starting to get stupid.
behind the neck pressing 90kg on a free weight barbell even that to me is sounding a bit stupid and I don't normally get shocked by much.

must be those oils from @Raptor Labs @Raptor Rep top tier stuff and I can't believe the strength I'm getting atm it's making training so exciting, I've heard people talk about feeling strong on cycle which I personally have never felt much difference from being on or off but this time aroung its opened my eyes to what that feels like and no wonder people get addicted to it hahaha.

weight is hovering around 102kg and condition is getting better so will be interesting to see how much longer coach wants to push it.

Shoulders/arms

Side lateral raise (cables)
4 x 12-15

shoulder press (behind the neck)
3 x 8-10

rear delt (pec dec)
4 x 12-15

dumbbell side lateral
4 x 10-12

triceps pushdown
4 x 10-12

bicep curl
4 x 10-12

overhead extension
4 x 12-15

Hammer curl
4 x 12-15

holy fk youre looking unreal

 

[freakfit]

Done a couple shoulder and arms day workouts I'll post a leg or back day next week, I just couldn't help myself everything is moving ridiculously well on this day and weights are starting to get stupid.
behind the neck pressing 90kg on a free weight barbell even that to me is sounding a bit stupid and I don't normally get shocked by much.

must be those oils from @Raptor Labs @Raptor Rep top tier stuff and I can't believe the strength I'm getting atm it's making training so exciting, I've heard people talk about feeling strong on cycle which I personally have never felt much difference from being on or off but this time aroung its opened my eyes to what that feels like and no wonder people get addicted to it hahaha.

weight is hovering around 102kg and condition is getting better so will be interesting to see how much longer coach wants to push it.

Shoulders/arms

Side lateral raise (cables)
4 x 12-15

shoulder press (behind the neck)
3 x 8-10

rear delt (pec dec)
4 x 12-15

dumbbell side lateral
4 x 10-12

triceps pushdown
4 x 10-12

bicep curl
4 x 10-12

overhead extension
4 x 12-15

Hammer curl
4 x 12-15

Check in!

Sorry for my absence this week as I was welcoming a new member to the family, home life has been pretty hectic just working around a child but I'm back and with improvements.

cracked under 100kg now sitting at 99.7kg and the look has definitely improved with no changes the past couple of weeks the body has just responded and done exactly what we want it to.
I think we've probably got another couple of weeks to get some real good condition happening I'm thinking I'll end up around 98 to 97kg mark which really is a good effort seeing as stage weight was under 90kg only last year.

then the fun begins and I can grow for at least 6 months before looking to compete in September.