Veteran Log From Torn Tendons to Bodybuilding Log

[Yuri]

Greetings all my EVO FAMILY plenty of you will know me from the Aussie sections here and also my personal log on EF as I’m documenting my return after surgery from a serous tendon tear.

From tearing my shoulder tendon off the bone - to creating a brand new physique from the ground up and fixing the bad habits of the past.

I’ve started this log to document my journey from a major set back to new begins while trying to create a competitive body building physique in the process. Thanks for tuning in and hope it can help anyone facing adversity in their own right to have hope and keep trying.

The injury details:

In September last year I tore the tendon off the bone to my supraspinatus, and damaging my rotator cuff, bicep and more - I was unable to train any push movements from then on and in pain daily.

In February I had a successful surgery although this left me in a sling and immobilised on one side of my body, until only 9 weeks ago I was not able to move my arm

Today I now have full range of motion, and am starting from the ground up. I’ve coached myself this far. However I’m in the processes of signing with a incredible coach to take me to the next level of my physique development - hoping to create my own version of a competitive stage ready physique over the next few years - although I will not be completing or ever doing shows due to the whole body tattoos.

Currently: I’m finish off the last stretch of my fat loss loss phase in preparation for a long and extensive push season ahead, hoping to spend a large amount of time accruing some real tissue after such a long setback. However once I’m singed to a coach this may change and I’ll update as we go.

Training: 6 days
Push A / Pull A / Legs A
Push B / Pull B / Legs B

Nutrition: Caloric defect.
2200 calories.
Protein - 210
Carbs - 260
Fats - 35

Steps: daily
TD 12k
NTD 10k

Cardio: 6 days
4x HIIT
2x LISS

Supplements and support:
Flaxseed oil
Fish oil
NAC
TUDCA
EAA
Magnesium
Multi vitamin
Vitamin E
Creatine

Current cycle started: Titration at a lower amount had started before this - these numbers are simply moving targets.

TEST E - 250-250 (weekly)
MAST E - 200-300mg (weekly)
PRIMO E - 100-150mg (weekly)
TREN A - 800-100mg (weekly)
CLEN - 40-60mcg (daily)
HGH - 4-6 IU (daily)

The dosage and compounds them self are not set in stone, and this phase with harsher compounds will be short lived, with a prior extensively long health phase prior to this had taken place.

Diet itself: Ad I get deeper into prep meals become more fixed - however certain vegetables, salads and carbs are occasionally substituted while meeting the same total macro and calorie count.

Note: All food choices are based on my own personal preference and more importantly my ability to digest them.

Pre workout (3.30 am)
20g rice cakes
Salt
Water
Caffeine

Intra workout
10g EAA
10g creatine

Meal 1 (post workout)
150g chicken
100g Jasmin rice
200g vegetable matter

Meal 2
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 3
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 4
150g low fat yogurt
100g strawberries

Meal 5
150g extra lean beef mince
100g Jasmin rice
300g vegetable and salad matter

Meal 6
200g low fat yogurt
100g strawberries
50g raspberries
20g puffed brown rice

Tracked daily additions:
4g fish oil
3g flax seed oil
100ml almond milk
100g assorted pickles
300g cucumber
200g tomato
Assorted low calorie home made dressing.

 

[Yuri]

I’d like to give a massive thank you to my dream team: @Raptor Labs @Raptor Rep for all there help.

My entire post surgery stack was @Raptor Labs products and it has been truly amazing, to the point that l was 8 weeks ahead of schedule post surgery.

Currently my entire life and veins are powered by the dream team: @Raptor Labs @Raptor Rep

 

[willipede]

Keen to see the come back. Hopefully you can come in stronger and leaner than ever before.

Are you running any healing peptides with your stack?

 

[Yuri]

Current physique pics:
This is almost 8 months with very limited amount of training since the injury, haven’t grown since then, but did my best to hold what little I had.

 

[Yuri]

Keen to see the come back. Hopefully you can come in stronger and leaner than ever before.

Are you running any healing peptides with your stack?

Thanks heaps my brother, slow and steady wins the race.

Here was my post surgery stack, that truly got me across the line.

Post surgery recovery cycle was:
TEST E - 100mg (weekly)
HGH - 3iu (daily)
ANAVAR - 10-20mg (daily)
Week 1-7:
BPC 157 - 250mcg - 500mcg (daily)
TB500 - 250mcg - 500mcg (daily)

 

[Yuri]

@Noah Wixx @stevesmi thanks for all the encouragement bros, I’ll get those cooking tips and tricks up with this

 

[Allupfromhere]

Fuck yeah brother now I get to follow your progress properly was dropping past ef here and there to see how you were tracking legend, glad you got a log running here too. Looking awesome bruz! What's your height and weight?

 

[Yuri]

Fuck yeah brother now I get to follow your progress properly was dropping past ef here and there to see how you were tracking legend, glad you got a log running here too. Looking awesome bruz! What's your height and weight?

Hey my brother, oh shit thanks so much for the support and even peeping the EF LOG. your a genuine dude

Just holding on for dear life now, but I’ll reverse diet and then start to grow for the first time in a year fingers crossed, super excited.

Yeah I thought it could help anyone with tore tendons or injury’s as I’ve been thought a roller coaster with it

Hopefully log approved soon

 

[Allupfromhere]

Your a man of the people legend and im glad your body is on the menu legend

 

[Pigsy]

Nice read of your log here brother

 

[Yuri]

Your a man of the people legend and im glad your body is on the menu legend

My dude thank you again - hola anytime bro I’ll drop by the log when I have a second

 

[Yuri]

Nice read of your log here brother

Pigsy the king means a lot coming from you my brother - you and the whole LGL team are incredible inspiration for the Aussie section

 

[Pigsy]

Pigsy the king means a lot coming from you my brother - you and the whole LGL team are incredible inspiration for the Aussie section

I'm blessed to be with an amazing Team in @Liquid Gold Labs, all the labs sponsored Athletes are really putting in the work and building some amazing physique. The Auasie doing the EVO family proud

 

[Yuri]

I'm blessed to be with an amazing Team in @Liquid Gold Labs, all the labs sponsored Athletes are really putting in the work and building some amazing physique. The Auasie doing the EVO family proud

For sure brother - incredible physiques, inspiration and mad dogs all round. Love the Aussie section so much, blessed to be surrounded by so many like minded individuals

 

[Yuri]

log update: Sunday - rest day

Today is a non training day, as I’m trying to push my the last leg of my fat loss phase my steps today will remain high, and calories are reduce from carbohydrates alone.

Feeling focused, however fatigue and hunger are more elevated this week than before but still quite a bit of fat to get off so no stopping

daily stats:
Training: rest day
Steps: 13k
Powered by: @Raptor Labs @Raptor Rep

piccy: some of my meals today, I won’t bother listing individual macros as they unique to me.

1: chicken, rice, zucchini, tomato, salad matter, home made pickled chilli’s.

2: chicken, zucchini, carrot, cucumber, salad matter.

 

[Pigsy]

For sure brother - incredible physiques, inspiration and mad dogs all round. Love the Aussie section so much, blessed to be surrounded by so many like minded individuals

What a time to be part of EVO family

 

[Yuri]

What a time to be part of EVO family

Bro it’s amaizng the aussie section has really come together to support now

@Eddie Haskell has been putting in work on it

 

[Freki]

Current physique pics:
This is almost 8 months with very limited amount of training since the injury, haven’t grown since then, but did my best to hold what little I had.

Amazing you look so good with 8 months off, miss leading though bro you look nothing like Stewie

 

[Yuri]

Amazing you look so good with 8 months off, miss leading though bro you look nothing like Stewie

Big Fek my dude, oh shit thanks bro it dosent feel that way to be honest but happy everything is slowing coming back

Really excited to have the all clear soon enough to start progressing

Hahahha tell me about it same awkward football shaped head though

 

[LevButlerov]

Greetings all my EVO FAMILY plenty of you will know me from the Aussie sections here and also my personal log on EF as I’m documenting my return after surgery from a serous tendon tear.

From tearing my shoulder tendon off the bone - to creating a brand new physique from the ground up and fixing the bad habits of the past.

I’ve started this log to document my journey from a major set back to new begins while trying to create a competitive body building physique in the process. Thanks for tuning in and hope it can help anyone facing adversity in their own right to have hope and keep trying.

The injury details:

In September last year I tore the tendon off the bone to my supraspinatus, and damaging my rotator cuff, bicep and more - I was unable to train any push movements from then on and in pain daily.

In February I had a successful surgery although this left me in a sling and immobilised on one side of my body, until only 9 weeks ago I was not able to move my arm

Today I now have full range of motion, and am starting from the ground up. I’ve coached myself this far. However I’m in the processes of signing with a incredible coach to take me to the next level of my physique development - hoping to create my own version of a competitive stage ready physique over the next few years - although I will not be completing or ever doing shows due to the whole body tattoos.

Currently: I’m finish off the last stretch of my fat loss loss phase in preparation for a long and extensive push season ahead, hoping to spend a large amount of time accruing some real tissue after such a long setback. However once I’m singed to a coach this may change and I’ll update as we go.

Training: 6 days
Push A / Pull A / Legs A
Push B / Pull B / Legs B

Nutrition: Caloric defect.
2200 calories.
Protein - 210
Carbs - 260
Fats - 35

Steps: daily
TD 12k
NTD 10k

Cardio: 6 days
4x HIIT
2x LISS

Supplements and support:
Flaxseed oil
Fish oil
NAC
TUDCA
EAA
Magnesium
Multi vitamin
Vitamin E
Creatine

Current cycle started: Titration at a lower amount had started before this - these numbers are simply moving targets.

TEST E - 250-250 (weekly)
MAST E - 200-300mg (weekly)
PRIMO E - 100-150mg (weekly)
TREN A - 800-100mg (weekly)
CLEN - 40-60mcg (daily)
HGH - 4-6 IU (daily)

The dosage and compounds them self are not set in stone, and this phase with harsher compounds will be short lived, with a prior extensively long health phase prior to this had taken place.

Diet itself: Ad I get deeper into prep meals become more fixed - however certain vegetables, salads and carbs are occasionally substituted while meeting the same total macro and calorie count.

Note: All food choices are based on my own personal preference and more importantly my ability to digest them.

Pre workout (3.30 am)
20g rice cakes
Salt
Water
Caffeine

Intra workout
10g EAA
10g creatine

Meal 1 (post workout)
150g chicken
100g Jasmin rice
200g vegetable matter

Meal 2
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 3
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 4
150g low fat yogurt
100g strawberries

Meal 5
150g extra lean beef mince
100g Jasmin rice
300g vegetable and salad matter

Meal 6
200g low fat yogurt
100g strawberries
50g raspberries
20g puffed brown rice

Tracked daily additions:
4g fish oil
3g flax seed oil
100ml almond milk
100g assorted pickles
300g cucumber
200g tomato
Assorted low calorie home made dressing.

I’d like to give a massive thank you to my dream team: @Raptor Labs @Raptor Rep for all there help.

My entire post surgery stack was @Raptor Labs products and it has been truly amazing, to the point that l was 8 weeks ahead of schedule post surgery.

Currently my entire life and veins are powered by the dream team: @Raptor Labs @Raptor Rep View attachment 95642

Current physique pics:
This is almost 8 months with very limited amount of training since the injury, haven’t grown since then, but did my best to hold what little I had.

log update: Sunday - rest day

Today is a non training day, as I’m trying to push my the last leg of my fat loss phase my steps today will remain high, and calories are reduce from carbohydrates alone.

Feeling focused, however fatigue and hunger are more elevated this week than before but still quite a bit of fat to get off so no stopping

daily stats:
Training: rest day
Steps: 13k
Powered by: @Raptor Labs @Raptor Rep

piccy: some of my meals today, I won’t bother listing individual macros as they unique to me.

1: chicken, rice, zucchini, tomato, salad matter, home made pickled chilli’s.

2: chicken, zucchini, carrot, cucumber, salad matter.

View attachment 95701

View attachment 95702

Greetings @Yuri and open arms for you welcome to the EVO logging family happy with all these shares.
You have a body of a true bodybuilder, perfect genetics.

 

[Yuri]

Greetings @Yuri and open arms for you welcome to the EVO logging family happy with all these shares.
You have a body of a true bodybuilder, perfect genetics.

Big Lev my bro, thank you always for support.
I really want to use this log to help anyone on the community going though or coming out of an injury!

Short genetics, hoping to add some tissue on now - thanks agin bro keen to get this log going - thanks for approving it

 

[LevButlerov]

Big Lev my bro, thank you always for support.
I really want to use this log to help anyone on the community going though or coming out of an injury!

Short genetics, hoping to add some tissue on now - thanks agin bro keen to get this log going - thanks for approving it

Short genetics are best genetics for bodybuilding. @Yuri and many iron brothers here need help coming out of injuries.

 

[Yuri]

Short genetics are best genetics for bodybuilding. @Yuri and many iron brothers here need help coming out of injuries.

Hell yeah bro all my favs are short: Zane, Columbu and Danny Padilla

For sure bro I had done so much res reach about the tendon surgery and post op recovery now I hope I can use to to help if anyone has similar issues

 

[LevButlerov]

Hell yeah bro all my favs are short: Zane, Columbu and Danny Padilla

For sure bro I had done so much res reach about the tendon surgery and post op recovery now I hope I can use to to help if anyone has similar issues

Zane was the best, at one point he was on the EVO podcast.

 

[Yuri]

Zane was the best, at one point he was on the EVO podcast.

Bro that’s awsome, yeah his been one of my bbing ideas since I was a kid

 

[Yuri]

Log update: Monday

Happy Monday EVO FAM!

Today was my first push session of the week: PUSH-A and that is predominately a chest bias moment patters focus.

The workout was amazing, execution and load have all increased since last Mondays session, despite being in a calorie defect and my daily fatigue is building, it has not crept into my workouts yet.

push-a (only working sets listed, I won’t list numbers just yet as I’m post surgery)

Seated side lateral raise x4
Flat db chest press x3
Hammer strength incline press x3
Pec Dec fly x2
Rear delt fly x3
Prime tricep pulldown x3
Overhead tricep extension x2

Daily stats:
Training: push-a
Steps: 13k
Cardio: 10x hiit
Coached by: TBA
Powered by: @Raptor Labs @Raptor Rep

piccy: veins slowly trying to coming out during my mini fat loss phase here, before I can start a offseason and grow

 

[Coolguy]

Log update: Monday

Happy Monday EVO FAM!

Today was my first push session of the week: PUSH-A and that is predominately a chest bias moment patters focus.

The workout was amazing, execution and load have all increased since last Mondays session, despite being in a calorie defect and my daily fatigue is building, it has not crept into my workouts yet.

push-a (only working sets listed, I won’t list numbers just yet as I’m post surgery)

Seated side lateral raise x4
Flat db chest press x3
Hammer strength incline press x3
Pec Dec fly x2
Rear delt fly x3
Prime tricep pulldown x3
Overhead tricep extension x2

Daily stats:
Training: push-a
Steps: 13k
Cardio: 10x hiit
Coached by: TBA
Powered by: @Raptor Labs @Raptor Rep

piccy: veins slowly trying to coming out during my mini fat loss phase here, before I can start a offseason and grow
View attachment 95901
View attachment 95902

Proper vascular crazy man absolutely love it

 

[Yuri]

Proper vascular crazy man absolutely love it

Cool guy, my guy! Thanks brother and for dropping past my log, thought I’d get a evo one up to document coming out to surgery

Hope you killing my dude

 

[Coolguy]

Cool guy, my guy! Thanks brother and for dropping past my log, thought I’d get a evo one up to document coming out to surgery

Hope you killing my dude

Gotta support my aussie brothers.
Haha yeah but many years behind you it looks like now I need to work even harder

 

[Yuri]

Gotta support my aussie brothers.
Haha yeah but many years behind you it looks like now I need to work even harder

Hahha trying to change all the bad habits of the past, and fuck yeah bro you got this

 

[juddy]

Looking shit hot mate!

 

[Yuri]

Looking shit hot mate!

Juddy my dude, to kind bro thank you can’t say I’m feeling it but I’m here to put in some work and make a new physique my man.

Hope you crushing along bro

 

[juddy]

Slow and steady!

 

[Mobster]

What bad habits??

 

[Yuri]

What bad habits??

For sure bro let me try and elaborate on some of the bad habits:

Complete lack of progression and tracking with my previous training, I’d always wing it rather then follow a program and progress at that and the moment patterns.

Weekly fluctuation of my calories to ‘all out eat’ off-plan and untracked meals come the weekend.

Dog shit form

This is just to name a few, trying to rectify this and see what comes next my dude

 

[juddy]

For sure bro let me try and elaborate on some of the bad habits:

Complete lack of progression and tracking with my previous training, I’d always wing it rather then follow a program and progress at that and the moment patterns.

Weekly fluctuation of my calories to ‘all out eat’ off-plan and untracked meals come the weekend.

Dog shit form

This is just to name a few, trying to rectify this and see what comes next my dude

These are great things to focus on! FUck yeah!

 

[Yuri]

These are great things to focus on! FUck yeah!

Cheers bro, yeah def some of the major things that had held me back personally, but now we moving forward and fixed it bro

 

[stevesmi]

Greetings all my EVO FAMILY plenty of you will know me from the Aussie sections here and also my personal log on EF as I’m documenting my return after surgery from a serous tendon tear.

From tearing my shoulder tendon off the bone - to creating a brand new physique from the ground up and fixing the bad habits of the past.

I’ve started this log to document my journey from a major set back to new begins while trying to create a competitive body building physique in the process. Thanks for tuning in and hope it can help anyone facing adversity in their own right to have hope and keep trying.

The injury details:

In September last year I tore the tendon off the bone to my supraspinatus, and damaging my rotator cuff, bicep and more - I was unable to train any push movements from then on and in pain daily.

In February I had a successful surgery although this left me in a sling and immobilised on one side of my body, until only 9 weeks ago I was not able to move my arm

Today I now have full range of motion, and am starting from the ground up. I’ve coached myself this far. However I’m in the processes of signing with a incredible coach to take me to the next level of my physique development - hoping to create my own version of a competitive stage ready physique over the next few years - although I will not be completing or ever doing shows due to the whole body tattoos.

Currently: I’m finish off the last stretch of my fat loss loss phase in preparation for a long and extensive push season ahead, hoping to spend a large amount of time accruing some real tissue after such a long setback. However once I’m singed to a coach this may change and I’ll update as we go.

Training: 6 days
Push A / Pull A / Legs A
Push B / Pull B / Legs B

Nutrition: Caloric defect.
2200 calories.
Protein - 210
Carbs - 260
Fats - 35

Steps: daily
TD 12k
NTD 10k

Cardio: 6 days
4x HIIT
2x LISS

Supplements and support:
Flaxseed oil
Fish oil
NAC
TUDCA
EAA
Magnesium
Multi vitamin
Vitamin E
Creatine

Current cycle started: Titration at a lower amount had started before this - these numbers are simply moving targets.

TEST E - 250-250 (weekly)
MAST E - 200-300mg (weekly)
PRIMO E - 100-150mg (weekly)
TREN A - 800-100mg (weekly)
CLEN - 40-60mcg (daily)
HGH - 4-6 IU (daily)

The dosage and compounds them self are not set in stone, and this phase with harsher compounds will be short lived, with a prior extensively long health phase prior to this had taken place.

Diet itself: Ad I get deeper into prep meals become more fixed - however certain vegetables, salads and carbs are occasionally substituted while meeting the same total macro and calorie count.

Note: All food choices are based on my own personal preference and more importantly my ability to digest them.

Pre workout (3.30 am)
20g rice cakes
Salt
Water
Caffeine

Intra workout
10g EAA
10g creatine

Meal 1 (post workout)
150g chicken
100g Jasmin rice
200g vegetable matter

Meal 2
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 3
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 4
150g low fat yogurt
100g strawberries

Meal 5
150g extra lean beef mince
100g Jasmin rice
300g vegetable and salad matter

Meal 6
200g low fat yogurt
100g strawberries
50g raspberries
20g puffed brown rice

Tracked daily additions:
4g fish oil
3g flax seed oil
100ml almond milk
100g assorted pickles
300g cucumber
200g tomato
Assorted low calorie home made dressing.

@Yuri
those of you who don't know Yuri is an absolute beast. and he is an awesome dude from our chats.
he is going to be an awesome guy to have in the EVO family!

 

[Raptor Rep]

Log update: Monday

Happy Monday EVO FAM!

Today was my first push session of the week: PUSH-A and that is predominately a chest bias moment patters focus.

The workout was amazing, execution and load have all increased since last Mondays session, despite being in a calorie defect and my daily fatigue is building, it has not crept into my workouts yet.

push-a (only working sets listed, I won’t list numbers just yet as I’m post surgery)

Seated side lateral raise x4
Flat db chest press x3
Hammer strength incline press x3
Pec Dec fly x2
Rear delt fly x3
Prime tricep pulldown x3
Overhead tricep extension x2

Daily stats:
Training: push-a
Steps: 13k
Cardio: 10x hiit
Coached by: TBA
Powered by: @Raptor Labs @Raptor Rep

piccy: veins slowly trying to coming out during my mini fat loss phase here, before I can start a offseason and grow
View attachment 95901
View attachment 95902

gotta keep telling myself I like women when i look at your posts..... kidding fire update brother

 

[Raptor Rep]

Greetings all my EVO FAMILY plenty of you will know me from the Aussie sections here and also my personal log on EF as I’m documenting my return after surgery from a serous tendon tear.

From tearing my shoulder tendon off the bone - to creating a brand new physique from the ground up and fixing the bad habits of the past.

I’ve started this log to document my journey from a major set back to new begins while trying to create a competitive body building physique in the process. Thanks for tuning in and hope it can help anyone facing adversity in their own right to have hope and keep trying.

The injury details:

In September last year I tore the tendon off the bone to my supraspinatus, and damaging my rotator cuff, bicep and more - I was unable to train any push movements from then on and in pain daily.

In February I had a successful surgery although this left me in a sling and immobilised on one side of my body, until only 9 weeks ago I was not able to move my arm

Today I now have full range of motion, and am starting from the ground up. I’ve coached myself this far. However I’m in the processes of signing with a incredible coach to take me to the next level of my physique development - hoping to create my own version of a competitive stage ready physique over the next few years - although I will not be completing or ever doing shows due to the whole body tattoos.

Currently: I’m finish off the last stretch of my fat loss loss phase in preparation for a long and extensive push season ahead, hoping to spend a large amount of time accruing some real tissue after such a long setback. However once I’m singed to a coach this may change and I’ll update as we go.

Training: 6 days
Push A / Pull A / Legs A
Push B / Pull B / Legs B

Nutrition: Caloric defect.
2200 calories.
Protein - 210
Carbs - 260
Fats - 35

Steps: daily
TD 12k
NTD 10k

Cardio: 6 days
4x HIIT
2x LISS

Supplements and support:
Flaxseed oil
Fish oil
NAC
TUDCA
EAA
Magnesium
Multi vitamin
Vitamin E
Creatine

Current cycle started: Titration at a lower amount had started before this - these numbers are simply moving targets.

TEST E - 250-250 (weekly)
MAST E - 200-300mg (weekly)
PRIMO E - 100-150mg (weekly)
TREN A - 800-100mg (weekly)
CLEN - 40-60mcg (daily)
HGH - 4-6 IU (daily)

The dosage and compounds them self are not set in stone, and this phase with harsher compounds will be short lived, with a prior extensively long health phase prior to this had taken place.

Diet itself: Ad I get deeper into prep meals become more fixed - however certain vegetables, salads and carbs are occasionally substituted while meeting the same total macro and calorie count.

Note: All food choices are based on my own personal preference and more importantly my ability to digest them.

Pre workout (3.30 am)
20g rice cakes
Salt
Water
Caffeine

Intra workout
10g EAA
10g creatine

Meal 1 (post workout)
150g chicken
100g Jasmin rice
200g vegetable matter

Meal 2
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 3
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 4
150g low fat yogurt
100g strawberries

Meal 5
150g extra lean beef mince
100g Jasmin rice
300g vegetable and salad matter

Meal 6
200g low fat yogurt
100g strawberries
50g raspberries
20g puffed brown rice

Tracked daily additions:
4g fish oil
3g flax seed oil
100ml almond milk
100g assorted pickles
300g cucumber
200g tomato
Assorted low calorie home made dressing.

on a serious note, very proud of you! keep crushing it

 

[2Thick]

Greetings all my EVO FAMILY plenty of you will know me from the Aussie sections here and also my personal log on EF as I’m documenting my return after surgery from a serous tendon tear.

From tearing my shoulder tendon off the bone - to creating a brand new physique from the ground up and fixing the bad habits of the past.

I’ve started this log to document my journey from a major set back to new begins while trying to create a competitive body building physique in the process. Thanks for tuning in and hope it can help anyone facing adversity in their own right to have hope and keep trying.

The injury details:

In September last year I tore the tendon off the bone to my supraspinatus, and damaging my rotator cuff, bicep and more - I was unable to train any push movements from then on and in pain daily.

In February I had a successful surgery although this left me in a sling and immobilised on one side of my body, until only 9 weeks ago I was not able to move my arm

Today I now have full range of motion, and am starting from the ground up. I’ve coached myself this far. However I’m in the processes of signing with a incredible coach to take me to the next level of my physique development - hoping to create my own version of a competitive stage ready physique over the next few years - although I will not be completing or ever doing shows due to the whole body tattoos.

Currently: I’m finish off the last stretch of my fat loss loss phase in preparation for a long and extensive push season ahead, hoping to spend a large amount of time accruing some real tissue after such a long setback. However once I’m singed to a coach this may change and I’ll update as we go.

Training: 6 days
Push A / Pull A / Legs A
Push B / Pull B / Legs B

Nutrition: Caloric defect.
2200 calories.
Protein - 210
Carbs - 260
Fats - 35

Steps: daily
TD 12k
NTD 10k

Cardio: 6 days
4x HIIT
2x LISS

Supplements and support:
Flaxseed oil
Fish oil
NAC
TUDCA
EAA
Magnesium
Multi vitamin
Vitamin E
Creatine

Current cycle started: Titration at a lower amount had started before this - these numbers are simply moving targets.

TEST E - 250-250 (weekly)
MAST E - 200-300mg (weekly)
PRIMO E - 100-150mg (weekly)
TREN A - 800-100mg (weekly)
CLEN - 40-60mcg (daily)
HGH - 4-6 IU (daily)

The dosage and compounds them self are not set in stone, and this phase with harsher compounds will be short lived, with a prior extensively long health phase prior to this had taken place.

Diet itself: Ad I get deeper into prep meals become more fixed - however certain vegetables, salads and carbs are occasionally substituted while meeting the same total macro and calorie count.

Note: All food choices are based on my own personal preference and more importantly my ability to digest them.

Pre workout (3.30 am)
20g rice cakes
Salt
Water
Caffeine

Intra workout
10g EAA
10g creatine

Meal 1 (post workout)
150g chicken
100g Jasmin rice
200g vegetable matter

Meal 2
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 3
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 4
150g low fat yogurt
100g strawberries

Meal 5
150g extra lean beef mince
100g Jasmin rice
300g vegetable and salad matter

Meal 6
200g low fat yogurt
100g strawberries
50g raspberries
20g puffed brown rice

Tracked daily additions:
4g fish oil
3g flax seed oil
100ml almond milk
100g assorted pickles
300g cucumber
200g tomato
Assorted low calorie home made dressing.

@Yuri We know you well on here, man. as others have said welcome to our EVO family. It's a blessing to have you on here. You are an animal.

 

[BodyMonster34]

I’d like to give a massive thank you to my dream team: @Raptor Labs @Raptor Rep for all there help.

My entire post surgery stack was @Raptor Labs products and it has been truly amazing, to the point that l was 8 weeks ahead of schedule post surgery.

Currently my entire life and veins are powered by the dream team: @Raptor Labs @Raptor Rep View attachment 95642

@Yuri bro you a stud. glad you on here too. iron texas training what i like to see

 

[Ulter]

I’d like to give a massive thank you to my dream team: @Raptor Labs @Raptor Rep for all there help.

My entire post surgery stack was @Raptor Labs products and it has been truly amazing, to the point that l was 8 weeks ahead of schedule post surgery.

Currently my entire life and veins are powered by the dream team: @Raptor Labs @Raptor Rep View attachment 95642

@Yuri Definitely looking amazing on that forearm. as others have said welcome to the EVO family. we are going to enjoy having you around

 

[Yuri]

@Yuri We know you well on here, man. as others have said welcome to our EVO family. It's a blessing to have you on here. You are an animal.

My bro thank you very much - I wanted to help share the story for EVO Family to, help anyone with injury know it gets better

 

[Yuri]

@Yuri bro you a stud. glad you on here too. iron texas training what i like to see

Hell yeah big gorilla bro everything bigger in fucking Texas baby!

 

[Yuri]

@Yuri Definitely looking amazing on that forearm. as others have said welcome to the EVO family. we are going to enjoy having you around

Thanks for pinging support across all my bro, vey kind as always

 

[Yuri]

on a serious note, very proud of you! keep crushing it

All the love for you and the dream team I would be months behind where am I now without the support of yall

@Raptor Labs @Raptor Rep

 

[ceo]

Greetings all my EVO FAMILY plenty of you will know me from the Aussie sections here and also my personal log on EF as I’m documenting my return after surgery from a serous tendon tear.

From tearing my shoulder tendon off the bone - to creating a brand new physique from the ground up and fixing the bad habits of the past.

I’ve started this log to document my journey from a major set back to new begins while trying to create a competitive body building physique in the process. Thanks for tuning in and hope it can help anyone facing adversity in their own right to have hope and keep trying.

The injury details:

In September last year I tore the tendon off the bone to my supraspinatus, and damaging my rotator cuff, bicep and more - I was unable to train any push movements from then on and in pain daily.

In February I had a successful surgery although this left me in a sling and immobilised on one side of my body, until only 9 weeks ago I was not able to move my arm

Today I now have full range of motion, and am starting from the ground up. I’ve coached myself this far. However I’m in the processes of signing with a incredible coach to take me to the next level of my physique development - hoping to create my own version of a competitive stage ready physique over the next few years - although I will not be completing or ever doing shows due to the whole body tattoos.

Currently: I’m finish off the last stretch of my fat loss loss phase in preparation for a long and extensive push season ahead, hoping to spend a large amount of time accruing some real tissue after such a long setback. However once I’m singed to a coach this may change and I’ll update as we go.

Training: 6 days
Push A / Pull A / Legs A
Push B / Pull B / Legs B

Nutrition: Caloric defect.
2200 calories.
Protein - 210
Carbs - 260
Fats - 35

Steps: daily
TD 12k
NTD 10k

Cardio: 6 days
4x HIIT
2x LISS

Supplements and support:
Flaxseed oil
Fish oil
NAC
TUDCA
EAA
Magnesium
Multi vitamin
Vitamin E
Creatine

Current cycle started: Titration at a lower amount had started before this - these numbers are simply moving targets.

TEST E - 250-250 (weekly)
MAST E - 200-300mg (weekly)
PRIMO E - 100-150mg (weekly)
TREN A - 800-100mg (weekly)
CLEN - 40-60mcg (daily)
HGH - 4-6 IU (daily)

The dosage and compounds them self are not set in stone, and this phase with harsher compounds will be short lived, with a prior extensively long health phase prior to this had taken place.

Diet itself: Ad I get deeper into prep meals become more fixed - however certain vegetables, salads and carbs are occasionally substituted while meeting the same total macro and calorie count.

Note: All food choices are based on my own personal preference and more importantly my ability to digest them.

Pre workout (3.30 am)
20g rice cakes
Salt
Water
Caffeine

Intra workout
10g EAA
10g creatine

Meal 1 (post workout)
150g chicken
100g Jasmin rice
200g vegetable matter

Meal 2
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 3
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 4
150g low fat yogurt
100g strawberries

Meal 5
150g extra lean beef mince
100g Jasmin rice
300g vegetable and salad matter

Meal 6
200g low fat yogurt
100g strawberries
50g raspberries
20g puffed brown rice

Tracked daily additions:
4g fish oil
3g flax seed oil
100ml almond milk
100g assorted pickles
300g cucumber
200g tomato
Assorted low calorie home made dressing.

@Yuri bros you guys are amazing on this. raspberries and strawberries sound good. you know i get those fresh here in south cali

 

[ROIDDERS]

Current physique pics:
This is almost 8 months with very limited amount of training since the injury, haven’t grown since then, but did my best to hold what little I had.

@Yuri you got that muscle memory to tap into. just make sure you don't re-injure yourself and lets push hard

 

[Yuri]

@Yuri you got that muscle memory to tap into. just make sure you don't re-injure yourself and lets push hard

My brother, yeah that’s the key right im taking it extramly slow and cautious to avoid this as it was my biggest concern of the bat

I never want to end up like that again

 

[ROIDDERS]

My brother, yeah that’s the key right im taking it extramly slow and cautious to avoid this as it was my biggest concern of the bat

I never want to end up like that again

You will get there. Don't worry.

 

[Yuri]

You will get there. Don't worry.

Much love for the support bro, true legend!

 

[Yuri]

Tuesday - post workout meal

I always train first thing in the mornings, this is my post workout meal, pretty much the same thing everyday other then slight micronutrient swaps to meet same macro break down. I like to shuffle my micros frequently as I enjoy the variety of fruit and veggies.

I’ll have full update of workout and daily stats this evening | @Raptor Labs | @Raptor Rep

chicken breast, Jasmin rice, zucchini, carrot, cucumbers, home made chili dressing.

 

[LevButlerov]

Tuesday - post workout meal

I always train first thing in the mornings, this is my post workout meal, pretty much the same thing everyday other then slight micronutrient swaps to meet same macro break down. I like to shuffle my micros frequently as I enjoy the variety of fruit and veggies.

I’ll have full update of workout and daily stats this evening | @Raptor Labs | @Raptor Rep

chicken breast, Jasmin rice, zucchini, carrot, cucumbers, home made chili dressing.
View attachment 96081

Beautiful colors in this. you did it with a protein shake? @Yuri

 

[Yuri]

Beautiful colors in this. you did it with a protein shake? @Yuri

Thanks sir! No all chicken breast to make up the protein amount, I typically eat meals so no need for adding whey to this one

 

[Noah Wixx]

Hell yes @Yuri The legendary fellow himself, happy seeing you over on this side of the pond

 

[Yuri]

Hell yes @Yuri The legendary fellow himself, happy seeing you over on this side of the pond

Thanks my bro, I’ve been Evo family since day one but all your encouragement and us talking about your injury’s to, I thought I should have a log here about my injuries and hope it helps anyone in smiler positions as we both were bro

 

[BodyMonster34]

Hell yeah big gorilla bro everything bigger in fucking Texas baby!

bro we got biggest gorillas in texas too. they called bigfoot here. i run into one while hunting. ran for my life those things fast as hell

 

[LevButlerov]

Thanks sir! No all chicken breast to make up the protein amount, I typically eat meals so no need for adding whey to this one

I like white fish too for clients, cod and chicken breast.

 

[Yuri]

bro we got biggest gorillas in texas too. they called bigfoot here. i run into one while hunting. ran for my life those things fast as hell

Hahahah hell yeah - they are Sasquatch’s here

 

[Yuri]

I like white fish too for clients, cod and chicken breast.

Nice one brother, both are amaizng fin my digestion and that’s key for me

 

[LevButlerov]

Nice one brother, both are amaizng fin my digestion and that’s key for me

Digestion you need psyllium husk with probiotics, you taking any?

 

[Yuri]

Digestion you need psyllium husk with probiotics, you taking any?

Yeah for sure. my digestion is amazing bro, zero issue ever with my food choices thanks so much!

 

[ROIDDERS]

Tuesday - post workout meal

I always train first thing in the mornings, this is my post workout meal, pretty much the same thing everyday other then slight micronutrient swaps to meet same macro break down. I like to shuffle my micros frequently as I enjoy the variety of fruit and veggies.

I’ll have full update of workout and daily stats this evening | @Raptor Labs | @Raptor Rep

chicken breast, Jasmin rice, zucchini, carrot, cucumbers, home made chili dressing.
View attachment 96081

@Yuri this is a great meal you put together. lots of good yummies in there. i like the cukies

 

[BodyMonster34]

Hahahah hell yeah - they are Sasquatch’s here

bro i think they called Yowie in Austria

 

[Yuri]

bro i think they called Yowie in Austria

Hahaha they are big bro Australia**

 

[Yuri]

@Yuri this is a great meal you put together. lots of good yummies in there. i like the cukies

Legend, I’m big on the micros my dude

 

[Yuri]

Log update: Tuesday

Hey EVO fam, hope y’all are crushing it

Tuesdays are my first pull session of the week: PULL-A and that has a focus on lat bias movement patters.

The workout was amazing, and I’m still seeing a slight incase each week on execution of the movement patters and load despite being in a caloric defect.

fat loss still trending down, fatigue slowly building up but nothing of concern yet. I’m more focused on stating my push phase very shortly, and also with the potential of stating wigh a coach for the first time ever - I’m beyond excited at the idea of having a professional take over programming and help me bring up this physique. But I’ll update once everything is locked in

Daily stats:
Training: pull-a
Steps: 13k
Cardio: 10x min
Coached by: tba
Powered by: @Raptor Labs | @Raptor Rep

Small boy calf pumpy post cardio:

 

[Ulter]

Thanks for pinging support across all my bro, vey kind as always

you are my man !

 

[BodyMonster34]

Hahaha they are big bro Australia**

bro arnold from australia yes

 

[2Thick]

My bro thank you very much - I wanted to help share the story for EVO Family to, help anyone with injury know it gets better

that is wonderful

 

[Yuri]

you are my man !

Your a legend my dude

 

[Yuri]

that is wonderful

Much thanks always

Broooo your log is mad, fucking sharp as a tact!!!

 

[RoySimpson]

I’d like to give a massive thank you to my dream team: @Raptor Labs @Raptor Rep for all there help.

My entire post surgery stack was @Raptor Labs products and it has been truly amazing, to the point that l was 8 weeks ahead of schedule post surgery.

Currently my entire life and veins are powered by the dream team: @Raptor Labs @Raptor Rep View attachment 95642

@Yuri will be awesome following your journey!

 

[Yuri]

@Yuri will be awesome following your journey!

Thanks for the support always my bro

 

[ballin2504]

I’d like to give a massive thank you to my dream team: @Raptor Labs @Raptor Rep for all there help.

My entire post surgery stack was @Raptor Labs products and it has been truly amazing, to the point that l was 8 weeks ahead of schedule post surgery.

Currently my entire life and veins are powered by the dream team: @Raptor Labs @Raptor Rep View attachment 95642

@Yuri heck yea. Nice update man.

 

[Yuri]

@Yuri heck yea. Nice update man.

Thanks my brother

 

[Yuri]

Log Update: Wednesday - Legs-A

What’s good my Evo Bros, I had another killer leg session in the bank this morning legs-a and that is currently quad bias movement patterns.

Lots of exciting things underway as I get ready to be onboard with a coco for the first time, super exciting to have a game plan formulating for my return from surgery. I’ll update all this week and the talented man doing it for me.

nutritional protocol will be update with this, right now same post workout meal this morning until then.

Daily stats:
Training: legs-a
Steps: 12k
Cardio: 10x hiit
Calories: defect ending
Coached by: tba
Powered by: @Raptor Labs | @Raptor Rep

 

[LevButlerov]

Log Update: Wednesday - Legs-A

What’s good my Evo Bros, I had another killer leg session in the bank this morning legs-a and that is currently quad bias movement patterns.

Lots of exciting things underway as I get ready to be onboard with a coco for the first time, super exciting to have a game plan formulating for my return from surgery. I’ll update all this week and the talented man doing it for me.

nutritional protocol will be update with this, right now same post workout meal this morning until then.

Daily stats:
Training: legs-a
Steps: 12k
Cardio: 10x hiit
Calories: defect ending
Coached by: tba
Powered by: @Raptor Labs | @Raptor Rep

View attachment 96346

Be honest please, how do you chop this so small? you doing it or your woman? @Yuri

 

[Yuri]

Be honest please, how do you chop this so small? you doing it or your woman? @Yuri

All me bro I make everything I eat

And hell yeah bro I’ll teach you, I’ll make a step by step this week how I meal prep - but for this I run the raw zucchini and raw carrot over a mandolin grater bro, then add it raw to my rice and microwave it and it steams

 

[Raptor Rep]

my day isnt complete if i dont see a yuri update love it bro

 

[Yuri]

my day isnt complete if i dont see a yuri update love it bro

I feel the same about seeing your beautiful name grace my scene, thinking about the day I free you from the @Raptor Labs cage, and we go get Vietnamese broken rice with extra chicken for lunch

 

[ROIDDERS]

Legend, I’m big on the micros my dude

haha nice!

 

[Ulter]

Your a legend my dude

EVO family love

 

[2Thick]

Much thanks always

Broooo your log is mad, fucking sharp as a tact!!!

much love i appreciate you!

 

[Tiger Salman Khan]

Log Update: Wednesday - Legs-A

What’s good my Evo Bros, I had another killer leg session in the bank this morning legs-a and that is currently quad bias movement patterns.

Lots of exciting things underway as I get ready to be onboard with a coco for the first time, super exciting to have a game plan formulating for my return from surgery. I’ll update all this week and the talented man doing it for me.

nutritional protocol will be update with this, right now same post workout meal this morning until then.

Daily stats:
Training: legs-a
Steps: 12k
Cardio: 10x hiit
Calories: defect ending
Coached by: tba
Powered by: @Raptor Labs | @Raptor Rep

View attachment 96346

@Yuri Updates are good bro....meal looks on point........

 

[Yuri]

EVO family love

much love i appreciate you!

 

[Yuri]

@Yuri Updates are good bro....meal looks on point........

Cheers big bro, hope yall killing it today

 

[Yuri]

Log Update: Thursday - Push-B

Evo brothers and sisters, hope yall crushing your days already!

Today was my second push session of the week, push-b with a predominate bias on shoulder based movement patters. Workout was amazing with the slight introduction of more carbs yesterday.

currently being onboarded by my killer coach to be, and looks like we’ll be moving right into a push phase - I can describe how good that sounds as I’ve been out of action for 8 months with the tendon tear.

I’ll update by Sunday all details and the man behind it

Daily stats:
Training: push-b
Steps: 12k
Cardio: 15x liss
Calories: on the up and up baby
Coached by: TBA
Powered by: @Raptor Labs @Raptor Rep

NEW post workout meal (6am)
Deets: chicken, rice, pineapple, beetroot, micros. Whipped this into chilli Thai rice with vinegar

 

[Raptor Rep]

eating and progressing like a king good shit

 

[Raptor Rep]

I feel the same about seeing your beautiful name grace my scene, thinking about the day I free you from the @Raptor Labs cage, and we go get Vietnamese broken rice with extra chicken for lunch

careful bro we dont want others getting jealous

 

[Yuri]

eating and progressing like a king good shit

Thank you boss > couldn’t do any of this with our the support of you and the dream team

@Raptor Labs > @Raptor Rep

 

[Yuri]

NEW MEAL:

As the long awaited push phase is about to start, so will the adjustment in the nutrition and calories - beyond excited.

Mew plan, coach and all will be updated over the weekend.

This was meal 6 last (and last meal of the day)

Oats, low fat yogurt, cinnamon, strawberry, raspberry.

 

[bullybreed]

Greetings all my EVO FAMILY plenty of you will know me from the Aussie sections here and also my personal log on EF as I’m documenting my return after surgery from a serous tendon tear.

From tearing my shoulder tendon off the bone - to creating a brand new physique from the ground up and fixing the bad habits of the past.

I’ve started this log to document my journey from a major set back to new begins while trying to create a competitive body building physique in the process. Thanks for tuning in and hope it can help anyone facing adversity in their own right to have hope and keep trying.

The injury details:

In September last year I tore the tendon off the bone to my supraspinatus, and damaging my rotator cuff, bicep and more - I was unable to train any push movements from then on and in pain daily.

In February I had a successful surgery although this left me in a sling and immobilised on one side of my body, until only 9 weeks ago I was not able to move my arm

Today I now have full range of motion, and am starting from the ground up. I’ve coached myself this far. However I’m in the processes of signing with a incredible coach to take me to the next level of my physique development - hoping to create my own version of a competitive stage ready physique over the next few years - although I will not be completing or ever doing shows due to the whole body tattoos.

Currently: I’m finish off the last stretch of my fat loss loss phase in preparation for a long and extensive push season ahead, hoping to spend a large amount of time accruing some real tissue after such a long setback. However once I’m singed to a coach this may change and I’ll update as we go.

Training: 6 days
Push A / Pull A / Legs A
Push B / Pull B / Legs B

Nutrition: Caloric defect.
2200 calories.
Protein - 210
Carbs - 260
Fats - 35

Steps: daily
TD 12k
NTD 10k

Cardio: 6 days
4x HIIT
2x LISS

Supplements and support:
Flaxseed oil
Fish oil
NAC
TUDCA
EAA
Magnesium
Multi vitamin
Vitamin E
Creatine

Current cycle started: Titration at a lower amount had started before this - these numbers are simply moving targets.

TEST E - 250-250 (weekly)
MAST E - 200-300mg (weekly)
PRIMO E - 100-150mg (weekly)
TREN A - 800-100mg (weekly)
CLEN - 40-60mcg (daily)
HGH - 4-6 IU (daily)

The dosage and compounds them self are not set in stone, and this phase with harsher compounds will be short lived, with a prior extensively long health phase prior to this had taken place.

Diet itself: Ad I get deeper into prep meals become more fixed - however certain vegetables, salads and carbs are occasionally substituted while meeting the same total macro and calorie count.

Note: All food choices are based on my own personal preference and more importantly my ability to digest them.

Pre workout (3.30 am)
20g rice cakes
Salt
Water
Caffeine

Intra workout
10g EAA
10g creatine

Meal 1 (post workout)
150g chicken
100g Jasmin rice
200g vegetable matter

Meal 2
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 3
150g chicken
200g low carb potato
200g vegetable matter
100g cucumber

Meal 4
150g low fat yogurt
100g strawberries

Meal 5
150g extra lean beef mince
100g Jasmin rice
300g vegetable and salad matter

Meal 6
200g low fat yogurt
100g strawberries
50g raspberries
20g puffed brown rice

Tracked daily additions:
4g fish oil
3g flax seed oil
100ml almond milk
100g assorted pickles
300g cucumber
200g tomato
Assorted low calorie home made dressing.

What were you doing that caused the injury?

Also why can’t you compete with full body tattoos, is it a rule or they can’t judge properly?

 

[Yuri]

What were you doing that caused the injury?

Also why can’t you compete with full body tattoos, is it a rule or they can’t judge properly?

So originally it was a ‘partial tear’ of the shoulder tendon running over the supraspinatus that I had gotten from MMA years ago And then over time I didn’t realise that the tear was growing, and in September of last year it just popped and ripped off the bone

No rules about the tattoos sir, but I feel like o personally ruins the physique on a stage level next to people without any - I love the culture right but there’s no deny that so many details, lines and satiations are lost or blurred with the tattoos. Even my legs now don’t look like they use to when I was in single digit body fat

Hope you have killer day bro

 

[LevButlerov]

So originally it was a ‘partial tear’ of the shoulder tendon running over the supraspinatus that I had gotten from MMA years ago And then over time I didn’t realise that the tear was growing, and in September of last year it just popped and ripped off the bone

No rules about the tattoos sir, but I feel like o personally ruins the physique on a stage level next to people without any - I love the culture right but there’s no deny that so many details, lines and satiations are lost or blurred with the tattoos. Even my legs now don’t look like they use to when I was in single digit body fat

Hope you have killer day bro

Partial tear becomes a full tear easy, but I can tell you are back in hard. @Yuri

 

[Yuri]

Partial tear becomes a full tear easy, but I can tell you are back in hard. @Yuri

Bro I had no idea at the time hey. But thank you bro I have the offical all clear to start now

Going to do all I can to grow for the next 12 months my brother! Thank you for all the support

 

[LevButlerov]

Bro I had no idea at the time hey. But thank you bro I have the offical all clear to start now

Going to do all I can to grow for the next 12 months my brother! Thank you for all the support

In 12 months you can step on stage

 

[Yuri]

Log update: Saturday - LEGS-B

Happy weekend my EVO BROS, hope yall killing it today!

Killer start to the weekend with second leg session of the week, this was legs-b and had a bias on hamstring movement patters, followed by cardio.

Final onboarding and game plan being formulated this weekend by my couch to be, can’t describe how excited I am to have guidance and coaching for the first time ever, it’s the first step in my journey to transform into a freak post shoulder surgery.

Daily stats:
Training: legs-b
Steps: 12k
Cardio: 15x liss
Calories: bumped up by 700
Coached by: TBA this week
Powered by: @Raptor Labs > @Raptor Rep

NEW PWO MEAL: bird, rice, pineapple, beetroot, micros. made into spicy Thai rice today.

 

[Raptor Rep]

big bump in calories bro you're going to love it