Please Scroll Down to See Forums Below 
Love hitting the Macros, great work Yuri always killing it
The man thank you bro
Log Update - Friday 
Happy Friday my Evo brothers, hope y’all have had a killer so far 
4am leg and shoulder session in the bank this morning, second leg and shoulder movements for the week as we try to bring them up (along with everything else haha) we’re now about 6 months since I have been able to train after my shoulder surgery and snapping my tendons off the bone at the start of the year It was quite an arduous process after surgery as I was in a sling and completely unable to move my arm for about 2 months post operation, then another very slow 2 month process to be able to get a full range of motion of my arm and shoulder
I’d say about 4 months post operation the most I could do was holds 2 kg dumbbell over my head
Fast forward to today and we’re in full swing, I’ve just finished my first push up phase and we’re up about 16kg since the day of surgery- it’s going to be a long, slow and steady road to growth the physique I want but I’m taking all the steps I can and putting everything I have into it 
Big love to the Dream Team: @Raptor Labs @Raptor Rep - the gentleman have been there from the very start to help me in every way possible and I’m truly grateful for everything!
thanks to everyone who’s added to my log from the start, big love. 
post leg update this morning 
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
You look massive @Yuri
It was quite an arduous process after surgery as I was in a sling and completely unable to move my arm for about 2 months post operation, then another very slow 2 month process to be able to get a full range of motion of my arm and shoulder
I’d say about 4 months post operation the most I could do was holds 2 kg dumbbell over my head
@Raptor Labs @Raptor Rep - the gentleman have been there from the very start to help me in every way possible and I’m truly grateful for everything!
View attachment 147622
very thick and pumped, huge gains!@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46
Looking absolutely crazy @Yuri - huge arms and shoulders, whats the legs looking like
It was quite an arduous process after surgery as I was in a sling and completely unable to move my arm for about 2 months post operation, then another very slow 2 month process to be able to get a full range of motion of my arm and shoulder
I’d say about 4 months post operation the most I could do was holds 2 kg dumbbell over my head
@Raptor Labs @Raptor Rep - the gentleman have been there from the very start to help me in every way possible and I’m truly grateful for everything!
View attachment 147622
To kind brother thank youYou look massive @Yuri
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46
Thanks bro, slowly trying to build some size under the fluff here
I’ll grab a shot of them, but they have had the most growth out of everything post surgery so far - trying to bring the hams and abductors up right now
Same brother! I am going to focusing hard on the hams, big set of hammys always looks goodThanks bro, slowly trying to build some size under the fluff here
I’ll grab a shot of them, but they have had the most growth out of everything post surgery so far - trying to bring the hams and abductors up right now
Is the fluff in the room with us?!Thanks bro, slowly trying to build some size under the fluff here
I’ll grab a shot of them, but they have had the most growth out of everything post surgery so far - trying to bring the hams and abductors up right now
And a big thank you to you to sir, your guidance and support at the very start really set me on the journey I’m on now
Nothing but respect and admiration my dude
holy fk youve grown so much
It was quite an arduous process after surgery as I was in a sling and completely unable to move my arm for about 2 months post operation, then another very slow 2 month process to be able to get a full range of motion of my arm and shoulder
I’d say about 4 months post operation the most I could do was holds 2 kg dumbbell over my head
@Raptor Labs @Raptor Rep - the gentleman have been there from the very start to help me in every way possible and I’m truly grateful for everything!
View attachment 147622
Still a little fella for now
but thank you sir
You’re a beast yuri! Those tendons aren’t lookin torn anymore based on those workouts. Damn!
It was quite an arduous process after surgery as I was in a sling and completely unable to move my arm for about 2 months post operation, then another very slow 2 month process to be able to get a full range of motion of my arm and shoulder
I’d say about 4 months post operation the most I could do was holds 2 kg dumbbell over my head
@Raptor Labs @Raptor Rep - the gentleman have been there from the very start to help me in every way possible and I’m truly grateful for everything!
View attachment 147622
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Thank you sir, they seem to be holding on now haha!
Thank you brother, really trying to make a changeI actually believe what I said, you made amazing changes
very much excited to see what we can do in 6 more months from now without missing a beat
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
You're making a huge change and you look amazing I really can't wait to see you on stage, take the Gold!
I really can't wait to see you on stage, take the Gold!Thank you brother, really trying to make a change
Log Update - Monday 
Happy Monday my EVO Brothers, hope y’all had a killer start to the week today 4am leg session in the bank this morning, kicking my week off with the first leg session after my rest day, currently having 2 leg sessions a week right now in my block and loving it. first week of my quick cruise and health phase, will check bloods and health markers agin soon before deciding when I jump into my second push up. slight calorie drop for the first week, down about 100g of carbs but still siting at 900g daily so can’t complain at all DREAM TEAM: @Raptor Labs @Raptor Rep As always I couldn’t recommend the gentleman enough, I’ve been fortunate enough to have been running the boys stuff since my surgery and have made the best progress of my life in the last 6 months - boys are running the game!
meal plan is 7 days a week as always, haven’t felt the need to have a off plan meal in months now as my calories are high and I love all my meals * Post workout standard: cream of rice, whey, banana, dates, honey, blueberries
45p | 190c | 2f
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Happy monday with that nice meal pic, for the dream team
As always I couldn’t recommend the gentleman enough, I’ve been fortunate enough to have been running the boys stuff since my surgery and have made the best progress of my life in the last 6 months - boys are running the game!
* Post workout standard: cream of rice, whey, banana, dates, honey, blueberries
45p | 190c | 2f
View attachment 148818
Team Raptor @Raptor Labs @Raptor Rep waiting to see on bloods
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
Wow man that looks amazing!
As always I couldn’t recommend the gentleman enough, I’ve been fortunate enough to have been running the boys stuff since my surgery and have made the best progress of my life in the last 6 months - boys are running the game!
* Post workout standard: cream of rice, whey, banana, dates, honey, blueberries
45p | 190c | 2f
View attachment 148818
impressive no cheat meals brother not many can say that
As always I couldn’t recommend the gentleman enough, I’ve been fortunate enough to have been running the boys stuff since my surgery and have made the best progress of my life in the last 6 months - boys are running the game!
* Post workout standard: cream of rice, whey, banana, dates, honey, blueberries
45p | 190c | 2f
View attachment 148818
Thank you brotherHappy monday with that nice meal pic, for the dream team
waiting to see on bloods
@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
the thick is strong with youThank you brother
Bruhhhhhhhh... fuck you have put on some size
It was quite an arduous process after surgery as I was in a sling and completely unable to move my arm for about 2 months post operation, then another very slow 2 month process to be able to get a full range of motion of my arm and shoulder
I’d say about 4 months post operation the most I could do was holds 2 kg dumbbell over my head
@Raptor Labs @Raptor Rep - the gentleman have been there from the very start to help me in every way possible and I’m truly grateful for everything!
View attachment 147622
Geezus big boy save some for the rest of us haha. Just shows your work ethic and commitment legend. True fucking weapon!
Everytime I see your food photos, it reminds me I need to up my game
Your updated DP pic too brother, looking huge bro! Massive come back
Your updated DP pic too brother, looking huge bro! Massive come back
Thank you to the fucking moon and back my brother - since the day I left surgery you’ve been the most supportive and pivotal in my recovery without a questionEverytime I see your food photos, it reminds me I need to up my game
Your updated DP pic too brother, looking huge bro! Massive come back
Haha we trying to add some chunk to the midget frame baby
Oh very kind of you to say bro, I’m still a little fella for now but honestly loving the whole thing right now - feels like I’m learning how to train again for the first time so super humbling and rewarding- and gives me easy markers to follow and try and beat each week nowBruhhhhhhhh... fuck you have put on some size
Geezus big boy save some for the rest of us haha. Just shows your work ethic and commitment legend. True fucking weapon!
Big love to you always for spreading positive vibes to the community bro, your a asset like I always say
Bro id happily lose a finger to have your physique hahaOh very kind of you to say bro, I’m still a little fella for now but honestly loving the whole thing right now - feels like I’m learning how to train again for the first time so super humbling and rewarding- and gives me easy markers to follow and try and beat each week now
Big love to you always for spreading positive vibes to the community bro, your a asset like I always say
.Important part is how much your enjoying the journey now brother i can see it through your log.
Having a whole new process to reach a previous goal really helps reignite the hard flame we chase to keep us on the grind.
Happy for you big rig, you give a lot of inspiration to others bro and we're super lucky to have you around this stomping ground
Thanks brother appreciate ya
Log Update - Thursday boooom happy Thursday my evo brothers and sisters, hope y’all weeks have been killer so far 4am arms and calf’s session in the bank this morning, total weekly volume is slowly decreasing as we get into my health phase in order to drive more progressions on my top working sets quick little health and cruise phase to set up my second push-up, I couldn’t be more excited excited as the second one will be so much more productive now my shoulder tendons are fully healed and they won’t be snapping off any time soon haha slight calorie drop in his week, but still more then enough to keep me happy and not food focused Dream Team: @Raptor Labs @Raptor Rep Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Big love EVO FAM post workout meal, same as every day Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
The 4am dream session
Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
View attachment 149985
arms and calfs love it @Yuri and meal looks perfect
Many thanks my brother!The 4am dream session
Pigsy
Veteran Mod
Vet Moderator
UGL OZ VIP
Chairman VIP
EVO VIP
EVO V.I.P.
Aussie Legend
EVO Logger
BodyBuilder
Mornings are the best part of the day
Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
View attachment 149985
I’d be a mid-day guy in a perfect world for sure
For me using a commercial gym bro it’s works well, would one a mad home dungeon gym like yours
@Yuri Always a pleasure seeing your updates. The food looks fantastic. Those are some quick carbs right there.
Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
View attachment 149985
Wow, that is awesome that you're waking up that early to hit a nice workout. That is the way to start your Thursday the right way. . big love your way too! @Yuri
Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
View attachment 149985
bros very happy with update too @Yuri It shows that you truly dedicated waking up at 4 AM to work out. Glad to see that you happy overall.
Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
View attachment 149985
And thank you for adding to the log my bro
A+And thank you for adding to the log my bro
Sometimes working out at a gym is really good. There's peer pressure, there's lots of people that push you and you can always get a spotter. So there are advantages and disadvantages. @YuriFor me using a commercial gym bro it’s works well, would one a mad home dungeon gym like yours
@Yuri I think training in the morning is a great thing. Your body is fresh and you have all that rest from the night before.
Very true my brother, I’d love to have a community at the gym, but with the big box commercial ones like k attend people tend to keep to them selfs and aren’t overly interested
But I go early because of my demanding schedule truth be told
Yes sir works really well for me, but it’s the best time I can go to keep my routine with zero variables
@Yuri really good update man. Looks like everything is going good for you.
Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
View attachment 149985
that makes it fun
Lmao well if my tendons haven't snapped off since they got repaired in 2016 and you know how i do things sometimes in the gym lol, i think it will smooth sailing for you brother.
Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
View attachment 149985
another banga he dont miss
Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
View attachment 149985
For sure. I think there's good and bad in both situations.Very true my brother, I’d love to have a community at the gym, but with the big box commercial ones like k attend people tend to keep to them selfs and aren’t overly interested
But I go early because of my demanding schedule truth be told
you are the best!Thank you my brother
Hahaha that’s good enough for me brother
Jokes aside the integrity of the shoulder now is amazing, even a few months ago it was still off doing any push movements
@Yuri awesome work bro!
Thank you to my brothers as always, beyond thankful to be surrounded by so many amazing people
Cream of rice, whey, banana, dates, blueberries, honey, cinnamon, salt.
200g of carbs with a little fast acting insulin to keep me regular
View attachment 149985
Log Update - Monday 
Happy Monday EVO FAM, hope y’all kicking into your week full of energy and excitement Team Raptor: @Raptor Labs @Raptor Rep As always a special shout to my brothers and the absolute legends of the underground!
4:00am quads and posterior session this morning, volume ever so slightly slowly reducing as I go into the second week of my health phase the goal is to continue to keep taking progression the entire time during the cruise, and head into what will be a very productive push up again Food slight reduce again this week, but training day calories still plentiful at around the 4,800 mark amd carbohydrates still about 900g - food will need to come up again next push at this stage but we’ll see how well my composition fairs by then beyond excited to refine the process and tidy up my health markets before making a serious push pretty soon thanks to everyone adding to my daily log, very much appreciated 
post workout this morning, slowly tried to get so density into the lil back 
Bro i feel this has been an ultimate bounce back year for you.
As always a special shout to my brothers and the absolute legends of the underground!
View attachment 152117
Recovered from a major setback
Moved back into the gym
Started lighting it the fuck up again
Got masive
Health and recovery before an insane 2026 to come.
Helluva ride big man
As always a special shout to my brothers and the absolute legends of the underground!
View attachment 152117
Thanks my brother, been a hell of a roller coaster at the start of the year tearing the tendon that’s for sureBro i feel this has been an ultimate bounce back year for you.
Recovered from a major setback
Moved back into the gym
Started lighting it the fuck up again
Got masive
Health and recovery before an insane 2026 to come.
Helluva ride big man
But thankfully it lead me onto a new path that I’m so excited about
Log Update - Wednesday Happy humpday my EVO FAMILY, hope y’all having killer mid weeks so far Rest day today - first one of my training week. Nothing changes to much still 4am to get a head start on my steps and busy day - slight reduction in carbs but not enough to notice at this point Week 2 of health phase going well, took slight progression across the entire week again with a slight improvement of body composition Really trying to improve my entire process over the next few weeks so I can make a serious impact next push up Team Raptor - @Raptor Labs @Raptor Rep Big love to the brothers as always, kings of the Aussie underground!
Rest day or not meals always the same, chicken, rice, pineapple, micros.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
you're back with the nice pickle meals
Big love to the brothers as always, kings of the Aussie underground!
View attachment 152980
@Yuri love it! good rest day I hope you get high protein
Thanks brother
And yes sir never skip a beat when it comes to nailing my numbers
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
you're a true proThanks brother
And yes sir never skip a beat when it comes to nailing my numbers
those pickles are definitely above average some may even say they are huge
Big love to the brothers as always, kings of the Aussie underground!
View attachment 152980
Log Update: Saturday Today’s Stats:Training: pull
Steps: 10k
Calorie: 4,900.
Team: @Raptor Labs @Raptor Rep
Big happy weekend and vibes my EVO BROTHERS - hoping yall are having best weekends ahead no matter what your up to! early morning pull session this morning, still going hard as hell as in the 2nd week of the cruise - health phase, taking very light progressions this week and matching and holding all reps with tighter form. body composition getting a little sharper this week to, while still on quite high calories ally things considered. endless thanks to my brothers at @Raptor Labs @Raptor Rep - kings of the Aussie underground same meal as always, chicken, rice, pineapple, greens. Consistency 7 days has payed massive for myself
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
weekend vibes back at you
Training: pull
Steps: 10k
Calorie: 4,900.
Team: @Raptor Labs @Raptor Rep
View attachment 154516
@Yurilove that meal
and if you can next time share some morning session lifts with the EVO family
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
Why does that look better then my meals @Yuri
Training: pull
Steps: 10k
Calorie: 4,900.
Team: @Raptor Labs @Raptor Rep
View attachment 154516
Its the pineapple for sure
For sure I can bro, I always forget to add the session details and numbers but will upload for sureweekend vibes back at you
love that meal
and if you can next time share some morning session lifts with the EVO family
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711
Haha it’s a optical illusion my dude
just good old bulk meal perp tbh Hope you’re doing amazing my brother
Thanks as always my brother
And love love the pineapple, I’ve got about 300g a day in my meals and adds a much needed texture break up for sure
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
if you can please do
Yo ma brother that meal looking as fresh as the chucks down bottom
Training: pull
Steps: 10k
Calorie: 4,900.
Team: @Raptor Labs @Raptor Rep
View attachment 154516
Progression come in many form ey legend. Doesnt always have to be increase in weight but form, tempo and execution all are progress.
Composition getting tighter still on high cals whilst in a health phase is magic bro cant ask for much more then that.
Stay gold king
hope you had a great weekend king food looks great as always
Training: pull
Steps: 10k
Calorie: 4,900.
Team: @Raptor Labs @Raptor Rep
View attachment 154516
Log Update: Tuesday Today’s Stats:Training: push
Steps: 10k
Calorie: 4,900.
Phase: health, cruise
Team: @Raptor Labs @Raptor Rep
Happy Tuesday my brothers, hope everyone’s week is kicking off to a good start 4am push workout this morning, still taking very slight progressions each week as we walk into week 3 of my health phase and cruise, getting nice and healthy before we take a massive push up again. diet and training have been on point each week, ticking the boxes with no expectations. I’m taking the opportunity I’ve been given to put everything I have into a huge transformation so couldn’t be happier massive thank you to my bros@Raptor Labs @Raptor Rep
workout it’s self: *Only work sets listed, top sets taken to true failure.
1: dumbbell side lateral raise - 2x15
2: rear delt cable fly 2x12
3: cuffed side lateral raise 2x15
4: decline cable fly press 1x12
5: flat machine press 2x10
6: machine fly 2x11
And a little calf post steps afterwards
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
4am big push
Training: push
Steps: 10k
Calorie: 4,900.
Phase: health, cruise
Team: @Raptor Labs @Raptor Rep
@Raptor Labs @Raptor Rep
*Only work sets listed, top sets taken to true failure.
1: dumbbell side lateral raise - 2x15
2: rear delt cable fly 2x12
3: cuffed side lateral raise 2x15
4: decline cable fly press 1x12
5: flat machine press 2x10
6: machine fly 2x11
View attachment 155887
@Yuricalf pic but looks like chest shoulders pumped?
Love the early morning sessions my brother
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
That's pure dedicationLove the early morning sessions my brother
the calves big huge brother
Training: push
Steps: 10k
Calorie: 4,900.
Phase: health, cruise
Team: @Raptor Labs @Raptor Rep
@Raptor Labs @Raptor Rep
*Only work sets listed, top sets taken to true failure.
1: dumbbell side lateral raise - 2x15
2: rear delt cable fly 2x12
3: cuffed side lateral raise 2x15
4: decline cable fly press 1x12
5: flat machine press 2x10
6: machine fly 2x11
View attachment 155887
Log Update: Monday Today’s Stats:Training: legs a
Steps: 10k
Calorie: 4,900.
Phase: cruise - health
Team: @Raptor Labs @Raptor Rep
Happy Monday my evo brothers! I hope all of you are coming to the end of the year at a high and nailing the last stages of the year, diet and training. 4am leg session in the bank this morning, volume though sets slowly reducing each week into my health phase as we continue to work on increasing load on working sets - so far so good at week 3 now - all of this will be the setup for my second big push up soon. everything feeling amazing, food is still super high as my body weight is reducing ever so slightly- more of a recomp at this stage. massive thank you to my brothers @Raptor Labs @Raptor Rep as always - kings of the Aussie underground
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I've been tagging you on many posts @Yuri sorry I think a bit much?
Training: legs a
Steps: 10k
Calorie: 4,900.
Phase: cruise - health
Team: @Raptor Labs @Raptor Rep
View attachment 158237
your meals always clean! and preppedwaiting to see how you do, end of year pics coming?
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
That chicken and pineapple meal
Training: legs a
Steps: 10k
Calorie: 4,900.
Phase: cruise - health
Team: @Raptor Labs @Raptor Rep
View attachment 158237
Apologies my friend, this last end of the year for work is particularly busy I felt I hadn’t even had a great deal of time to update my own log or support the rest of my brothersI've been tagging you on many posts @Yuri sorry I think a bit much?
waiting to see how you do, end of year pics coming?
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
I’m always here for my evo bros
Thank you my brother, juts a simple one with these meals as I eat them out and about and don’t have much time to get fancyThat chicken and pineapple meal
sometimes eaten dead cold hahha
I have learnt to love most of my foods coldThank you my brother, juts a simple one with these meals as I eat them out and about and don’t have much time to get fancy
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
hopefully you get less busy start of yearApologies my friend, this last end of the year for work is particularly busy I felt I hadn’t even had a great deal of time to update my own log or support the rest of my brothers
I’m always here for my evo bros
@Yuri
Hahaha that’s how you evolvedI have learnt to love most of my foods cold
love it bro
Start to wind down next week my brother, I’ll be way more active thenhopefully you get less busy start of year
Those calves are cows now brother
Training: push
Steps: 10k
Calorie: 4,900.
Phase: health, cruise
Team: @Raptor Labs @Raptor Rep
@Raptor Labs @Raptor Rep
*Only work sets listed, top sets taken to true failure.
1: dumbbell side lateral raise - 2x15
2: rear delt cable fly 2x12
3: cuffed side lateral raise 2x15
4: decline cable fly press 1x12
5: flat machine press 2x10
6: machine fly 2x11
View attachment 155887
You handsome devil! Nothing to tricky in that my bro, but I do have my prep time down to a fine art@Yuri imma need that chicken and pineapple recipe
I’ll whack up how I approach my meal prep eating 7 meals a day, 7 days a week - streamline workout compromising on the numbers or taste
The taste is the main thing for me haha I've got a decent recipe but pretty heavy on spices for meal 2 and 3
Amazing, yeah I change the dry spice and chilli each that’s about it.
I make my own dry spice mixes, stuff like: cumin, coriander, paprika, garlic, chilli ect..
love these updates bro love hearing everything is going well
Training: legs a
Steps: 10k
Calorie: 4,900.
Phase: cruise - health
Team: @Raptor Labs @Raptor Rep
View attachment 158237
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
This is some great ink! And the calves are beastly too!
Training: push
Steps: 10k
Calorie: 4,900.
Phase: health, cruise
Team: @Raptor Labs @Raptor Rep
@Raptor Labs @Raptor Rep
*Only work sets listed, top sets taken to true failure.
1: dumbbell side lateral raise - 2x15
2: rear delt cable fly 2x12
3: cuffed side lateral raise 2x15
4: decline cable fly press 1x12
5: flat machine press 2x10
6: machine fly 2x11
View attachment 155887
Similar threads
