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bro you guys giving me business ideas. i got part of ranch i can grow themhahahaha
'i ate a bird' lol
bros yeah it is good !Love that bro, souther food for the win
That would be funny.
@Yuri Solid updates man....diet is on point.......EVO log update: Tuesday - shoulders + arms
4am shoulder and arm session this morning was savage as hell - finally found that extra gear lever today to push my top sets harder.
the workout it’s self, only listing top sets. Previous sets before hand are warmups and feeders to find my top set weight and from.
Single arm cable lateral raise
2x top set to failure
Seated DB shoulder press
2x top set to failure
Cross cable tricep extension
2x top set to failure
EZ bar skull crusher
2x top set to failure
Bicep preacher curl
2x top set to failure
EZ bar bicep curl
2x top set to failure
As always my guiding force for this push up phase is the legend @R. AP - we’re now 6 weeks in and making changes weekly! Can’t wait to see a before and after soon enough
And my big bros at @Raptor Labs @Raptor Rep who have keep me elevated and recovering at a higher level - they are as legit as it comes!
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 as always, postyyyy workout meal:
Bird, rice, pineapple, micros, home made pickles.
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Ty my brother!
Yeeeee haw - count me in bro I’ll sell them
EVO log update: Thursday - rest day 2 
2nd rest day of the week, nothing to exciting to report as I have a super busy day ahead. 
Here’s a quick one of my rest day breakfast out of the pan this morning 
chicken, rice, pineapple, micros, pickles. Have a killer day ahead my EVO bros Daily Stats: Training: rest day 2
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
LevButlerov
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Like a real restaurant there @Yuri
Training: rest day 2
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
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Loving the process so much, thank you bro!
Each week that follows the next now I find myself more dialed in and hyper focused on the process
Hell yeah visuals are looking a little thicker again, those extra carbs working hahah
bro we become thousandairesYeeeee haw - count me in bro I’ll sell them
LevButlerov
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We should have that prize for sure! @R. AP i'm going to bring it up with superiors.
@Yuri nice trading as usual man. And the food is always looking good
Single arm cable lateral raise
2x top set to failure
Seated DB shoulder press
2x top set to failure
Cross cable tricep extension
2x top set to failure
EZ bar skull crusher
2x top set to failure
Bicep preacher curl
2x top set to failure
EZ bar bicep curl
2x top set to failure
Training: shoulders + arms
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
Bird, rice, pineapple, micros, home made pickles.
View attachment 105764
EVO log update: Friday - chest + shoulders 
Happy Friday my EVO FAM, hope yall killing the end of the week and have amazing weekends ahead id you’ve got them. 4am savage chest and shoulder session this morning, I’m becoming more focused and locked in on the entire process week by week now, everything is trending up in my first real growth phase and super excited to tick the boxes and go beyond my own limits each week now - 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! big thanks to bro @R. AP for all of his expert guidance and help week by week 
big thanks to all my EVO brothers for the support on my injury log 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 lat shot
bro when i cum to Austria i'm gonna rent out a big trailer and all EVO invited. we gonna bring the hottest Austrian lot lizards we can find at truck stop and bring in the finest Austrian beefHahahah yeah I’m down bro
i noticed a real wide back and a small waist broly
Training: chest + shoulders
Steps: 12k
Cardio: 15x min - liss
Phase: 16+ week push
Coached by: @R. AP
Powered by: @Raptor Labs @Raptor Rep
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with thick traps! @Yuri
EVO log update: Sunday - back Hope all my EVO family are having killer weekends - I sure am. Kicking it off with a savage back session, some meal prep and a chunk of my daily steps. @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. 
Mixing up my pre workout carb choice with a a homemade cream of rice concoction: 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.
Thanks my big bro, trying to build the upper back up nowi noticed a real wide back and a small waist broly
ground rice flour you're hardcore
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It’s cream of rice to you guys over there my brother, we just don’t have many options in Australia for it at a good priceground rice flour you're hardcore
Thanks my brother, slowly but surely I’m taking a slight weekly incase - bit of a rebound post surgery playing into that for sure
@Yuri that is an interesting meal right there. i love me some cinnamon. nice spice to add
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@Yuri bro granny BM used to make that years ago. we call it gruel in texas... should dip some red meat into that.
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back session is on point. i like your meal you showed. you are the chef on here @Yuri
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bros ya'll in OZ eat some weird ass foods lol. but that actually look pretty good. maybe put in fridge and let cool and eat it like pudding? @Yuri
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bros yeah look good
love you man. this is a nice little snack you put together. healthy carb option @Yuri
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Thanks my dude for dropping by my log
big EVO energy always
@Yuri if its easy to digest then go for it. looks like a nice snack to me man. i love it
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EVO LOG update: Tuesday - Arms + shoulders 4am killer arm and shoulder session this morning to start the day off. Everything is feeling amazing as I slowly progress into this push phase - right now trying to stay extremely focused on the small details and ticking the boxes daily inside and outside of training. nutritional adherence has been spot on and body weight is trending up each week - hunger increase each week as my food follows it, hoping to keep riding the wave while keeping a tight condition as long as I can during this phase. Biggest love to my brothers @Raptor Labs @Raptor Rep as always, my performance and recovery has truly never been better than it is right now thanks to the legends! as always few sneaky meal shots - my daily meal plan is the same 7 days a week right now - and the only changes I make is how I prep the ingredients or make the dressings for them. Meal 1 (Pre workout)
cream of rice, banana, cinnamon, salt.
Meal 2 (post workout) and same as 3,4,5
Bird, rice, micros.
no other way!my bro, hope you killing it this week!
bro on halloween i give kids who come by trailer gruel and tabs of gear lolBro that’s lit as, grul and grits for the win
@Yuri stay on par bro doing solid work!
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@Yuri That meal looks incredible man.........
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big EVO family energyThanks my dude for dropping by my log
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@Yuri Solid update and love the 4am grind energy. Arms and shoulders early in the day always set the tone right. You can tell the focus is there with how dialed in your detail work is getting this phase started strong.
Meal 1 (Pre workout)
cream of rice, banana, cinnamon, salt.
Meal 2 (post workout) and same as 3,4,5
Bird, rice, micros.
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Weight trending up with hunger following is exactly what you want in a clean push. Condition still tight which means your output and digestion are holding up well. Props to TEAM Raptor @Raptor Labs @Raptor Rep for the support!
Meals looking simple but effective. That consistency across the week builds momentum and keeps digestion steady. Stick with it and ride the wave while everything is firing this well.
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bro they get me on several crimes. no pay child support. driving suspended license. assault after i throw dude out of trailer window. few other thingsisnt that how you went to jail? brewing in trailer lol@BodyMonster34 maybe time to stop
@Yuri that pre carb mix up actually sounds pretty good. Might have to give it a try
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Looks good Bru ... nice job
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For sure legend, cream of rice nice
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impressive physique! I’m impressed by your recovery. I’m looking through your pictures, and studying what you’re eating and how you’re working out. Checking the pictures. Are you a vegetarian? I feel like I would be absolutely starving and insane hangry if I tried to mimic your diet. It’s obviously working for you. Also didn’t seem like you’re taking very much gear. You seem really dialed in.
Ooooooh I see the chicken now. Sheesh. Hahaha. Still just doesn’t seem like very much FOOD. I guess some of us just need a lot more or a lot less
I eat 7 meals a day so the tottal amount of meat needs to be separated according is all, there’s more the 1kg of raw animal meat in a day sirOoooooh I see the chicken now. Sheesh. Hahaha. Still just doesn’t seem like very much FOOD. I guess some of us just need a lot more or a lot less
The reason for all the vegetables is micros and also to help keep me full
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bro in texas they tough on crime. no rehabilitation. 90% of men in texas end up in clink for something
That makes sense now! Seven meals a day
Yeah sir once it’s all spread out seems much smaller
all my meals are high in carbohydrates to so right now being in surplus they are quite protein sparing And thanks again for dropping by my log bro and the kind words, been a crazy ride post surgery but now feeling amaizng
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There is always tomorrow lol
EVO log update: Saturday - chest + shoulders Happy weekend all my EVO FAM, hope yall about to have killer weekends ahead! 
Killer morning session in the bag already and off to a busy day ahead - I’ll have a full update on training and physique update over the next week big love to my brothers @Raptor Labs @Raptor Rep as always - recovery and preference are out of this world and the boys are responsible 
sneaky post workout meal, same as every other day and meal. Bird, rice, micros, chilli
Thanks king
nothing fancy to be honest bro same meals and same plan daily, but I like them and I’m progressing my push right now
thats a different version of your dishes brother i love it
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EVO log update: Sunday - arms Happy Sunday EVO FAM, super busy day ahead but thought I’d drop a quick meal photo plenty of updates coming next week as always, hope yall killing it until then. big big love to the team @Raptor Labs @Raptor Rep as always! 1: bird, rice, micros, pineapple 2: cream of rice, whey, strawberry, raspberry, honey, salt, cinnamon
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raspberries clean eating brother
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@Yuri how do u get ur bloodwork done in Australia? I went to a local gp just to see if all my healthmarkers were hitting and he told me that he wouldnt let me get them done if I didnt have a valid medical reason (which is fair for medicare), but when I asked to just pay for it out of pocket he still refused saying that it strains the system. how tf do aussies get bloodwork lmao
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We get bloodwork done through a website imedical. But you have to pay out of pocket. And the results are only given to you. So no medical record@Yuri how do u get ur bloodwork done in Australia? I went to a local gp just to see if all my healthmarkers were hitting and he told me that he wouldnt let me get them done if I didnt have a valid medical reason (which is fair for medicare), but when I asked to just pay for it out of pocket he still refused saying that it strains the system. how tf do aussies get bloodwork lmao
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Can you share the website through private dm's if its not something that you want to show publicly? Im really interested to optimise my health before I try anything like cjc
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Ok I send dm
Good work brother - the peoples champion!
cheers bro, I’ve set it up for personal prefirance and digestion but hola if I can help with any tips or ideas bro please
Swapped over to cream of rice for me pre and post meal this week > keep it bit speedy for time to eat them
Clean to the top of the showGotttaaaaa brother
EVO log update: Tuesday - legs What’s good my EVO FAM, hope yall killing the day! Kicking things off with a big 4am leg session this morning, full on day ahead but wanted to drop a quick log update as always Big big shouts to my brothers at @Raptor Labs @Raptor Rep > my guys are back from holiday and in full swing - Aussie boys don’t sleep on this lab! Here’s a little look at some meal prep accessory's I like to add in - I’m big on micro nutrients as well as the macros obviously
this week I got my hands on some awsome fresh pineapple for my meals 
Super fresh and tasty, adding 100g of this to 3 of my daily meals, I added salt and some fry spices to it and the end to make it Sweey N Salty 
Pineapple and glutamine is my go too after workout. Great for the gut.
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I love that pineapple, I always suggest it to clients, pineapple and papaya both perfect for digestion.
Here’s a little look at some meal prep accessory's I like to add in - I’m big on micro nutrients as well as the macros obviously
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@Yuri
Oh I didn’t think about papaya - that’s a mad idea bro I’ll give it a whirl for sureI love that pineapple, I always suggest it to clients, pineapple and papaya both perfect for digestion.
yep i chop up pineapple and freeze them. that makes them last a long time. pop a few post meal. you can grow them as well, but they take a long time to mature
bros pineapple very sweet and sour. makes my tongue hurt lol @Yuri i like papaya more
Here’s a little look at some meal prep accessory's I like to add in - I’m big on micro nutrients as well as the macros obviously
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View attachment 108789
pineapples are really good stuff. tropical fruits have a lot of antioxidants. they are also great for digestion @Yuri
Here’s a little look at some meal prep accessory's I like to add in - I’m big on micro nutrients as well as the macros obviously
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View attachment 108789
@Yuri bro pineapple for poosies. let see some good texas style grassfed beef. that what we want
Here’s a little look at some meal prep accessory's I like to add in - I’m big on micro nutrients as well as the macros obviously
View attachment 108788
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@Yuri good pineapple is bomb!
Here’s a little look at some meal prep accessory's I like to add in - I’m big on micro nutrients as well as the macros obviously
View attachment 108788
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@Yuri that is a good looking piece of fruit. it looks so damn fresh. where are your pineapples from?
Here’s a little look at some meal prep accessory's I like to add in - I’m big on micro nutrients as well as the macros obviously
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Now that is healthy eating right here
Here’s a little look at some meal prep accessory's I like to add in - I’m big on micro nutrients as well as the macros obviously
View attachment 108788
View attachment 108789
That is the best looking pineapple I've ever seen in my life. the fruit is fresh! unbelievable how nice it is @Yuri
Here’s a little look at some meal prep accessory's I like to add in - I’m big on micro nutrients as well as the macros obviously
View attachment 108788
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Yummmm
Honestly you really are man jealous i buy shit in the states its bad in 3 days if i dont eat itCheers bro, we’re really lucky here in Aus with our produce hey
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Papaya and green mango
Bro ima get some this week fooo-shooooPapaya and green mango
Hahha that’s our avocados here though
fucking things turn brown as you drive home with them Hahha
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get after it
and some pics.
EVO log update: Thursday - arms what’s good EVO FAMILY - hope yall having killer weeks and your Thursdays have been just as good. I’m about to go into the next stage of my push phase - had a slightly reduced volume workout today before a solid rest day on Friday so I can launch in hard for the new set up on Saturday. 4am killer arms session this morning, before a rest day on Friday then I’ll be jumping into my new program and the next big phase of my push and offseason to get some muscle on this frame As always massive shouts to the bros @Raptor Labs @Raptor Rep as always - never felt better my whole life then I do right now all thanks to the boys! The workout it’s self, I’ll only list the top sets as the previous ones are feeders. Tricep Pushdown:
3x feeder
1x top set - 14 resp 0RIR
Tricep cable overhead extension:
2x feeder
1x top set - 14 resp 0RIR
Tricep skull crusher - ez bar:
2x feeder
1x top set - 8 resp 0RIR
Bicep preacher curl:
3x feeder
1x top set - 14 resp 0RIR
Bicep incline cable curl:
3x feeder
1x top set - 10 resp 0RIR
Daily stats: Session: arms
Steps: 10k
Powered by: @Raptor Labs @Raptor Rep
Big EVO energy
yeah they are very watery tooHuge fan of tropical fruits brother
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