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keen to see your growth phase your coach is a smart man
Approved Log Testosterone and Primobolan cycle: reverse and push phase Log
- Thread starter JackedPingu
- Start date
Hey brothers, deload treating as well and making progressions like crazy.
5 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.25kg x 18 (15-20 rep range)
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
21.8kg x 12 (12-15 rep range) higher weight than last week
Flat cable press
11.25kg x 7
26.25kg x 11 (8-10 rep range) increase weight next week
Incline Dumbbell Press
24kg x 7
30kg x 3
38kg x 11.5 (10-12 rep range)
Pec deck
61kg x 14 (12-15 rep range)
Long d handle tricep extension
5kg x 7
17.5kg x 12 (12-15 rep range) different heavier cables
Hope you all have a great day/night @Raptor Rep
5 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.25kg x 18 (15-20 rep range)
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
21.8kg x 12 (12-15 rep range) higher weight than last week
Flat cable press
11.25kg x 7
26.25kg x 11 (8-10 rep range) increase weight next week
Incline Dumbbell Press
24kg x 7
30kg x 3
38kg x 11.5 (10-12 rep range)
Pec deck
61kg x 14 (12-15 rep range)
Long d handle tricep extension
5kg x 7
17.5kg x 12 (12-15 rep range) different heavier cables
Hope you all have a great day/night @Raptor Rep
good shit bro love to see the strength increasing on a cruise
LevButlerov
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Deload is going well
@JackedPingu Not a bad workout at all.
the pec deck and incline dumbbell press look great.
make sure you get a good sleep now
Bros. You looking fantastic on this. pec deck, incline dumbbell press and long d handle tricep extension. amazing!
@JackedPingu
i'm a big fan of this style of training. You got some good volume and some good exercises. Good upper body day overall.
@JackedPingu
@JackedPingu awesome work bro! Strength is growing big time!
Is that one arm at a time?
@JackedPingu bro you this a good workout. but i still think yo a poosy a little bit. but you slowly evolving into a man slowly lol
@JackedPingu looking nice on the incline dumbbell press. very nice to work outer chest and shoulders. you are pushing some nice weights keep it up!
@JackedPingu nice strong iron training. gotta give you a lot of love for that. keep grinding and pushing things
Nice job brother. Love seeing you progress.
Everything is good accordingly
@JackedPingu nice update man. A lot of good lifts
Hey brothers, long weekend here in Australia due to a public holiday so have been super busy getting ready to move.
Saturday arm day @Raptor Rep
7 Jun 2025
Single arm dumbbell curl
6kg x 15
8kg x 7
14kg x 13 (12-15 rep range) higher weight than last week
Single arm tricep pushdown
2.5kg x 10
5kg x 7
15kg x 15 (12-15 rep range) increase weight next week
10kg x 12.5 (12-15 rep range)
Wide grip cable ez curl
12.5kg x 7
28kg x 11.5 (10-12 rep range)
Long d handle tricep extension
7.5kg x 5
15kg x 8 (10-12 rep range) extra fatigued from the above increases but will try again next week.
10kg x 12 (12-15 rep range)
Single arm preacher machine curl
10kg x 7
27.5kg x 12 (10-12 rep range) increase weight next week
20kg x 13 (12-15 rep range)
Small stack rear delt flies
1.25kg x 15
6.25kg x 14 (12-15 rep range) higher weight than last week
Bent over dumbbell rear delt flies
10kg x 13 (12-15 rep range)
Had continued input from my coach which has seen even more progressions in lifts after implementing his changes, not that I wasn’t training hard but with some small tweaks training is even better.
Coach also very happy with the current position in the maintenance phase, calories remaining the same for another week as coach wants more data before escalating.
Looking like the growth phase will begin in 2-3 weeks.
Saturday arm day @Raptor Rep
7 Jun 2025
Single arm dumbbell curl
6kg x 15
8kg x 7
14kg x 13 (12-15 rep range) higher weight than last week
Single arm tricep pushdown
2.5kg x 10
5kg x 7
15kg x 15 (12-15 rep range) increase weight next week
10kg x 12.5 (12-15 rep range)
Wide grip cable ez curl
12.5kg x 7
28kg x 11.5 (10-12 rep range)
Long d handle tricep extension
7.5kg x 5
15kg x 8 (10-12 rep range) extra fatigued from the above increases but will try again next week.
10kg x 12 (12-15 rep range)
Single arm preacher machine curl
10kg x 7
27.5kg x 12 (10-12 rep range) increase weight next week
20kg x 13 (12-15 rep range)
Small stack rear delt flies
1.25kg x 15
6.25kg x 14 (12-15 rep range) higher weight than last week
Bent over dumbbell rear delt flies
10kg x 13 (12-15 rep range)
Had continued input from my coach which has seen even more progressions in lifts after implementing his changes, not that I wasn’t training hard but with some small tweaks training is even better.
Coach also very happy with the current position in the maintenance phase, calories remaining the same for another week as coach wants more data before escalating.
Looking like the growth phase will begin in 2-3 weeks.
progressing very quick bro good stuff
Good workout
LevButlerov
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Progressing looks good but talk to your coach about more volume.
Thank you
Thanks brother, the coach has intentionally decreased it as we come into the new phase.
Watch this space
It’s both standing facing towards the small stack cables.
Except I have the cables lower down to actually hit the rear delt more.
Strength gains have been crazy and loving the progression.
9 Jun 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
130kg x 9 (6-10 rep range)
Incline smith press
40kg x 4
70kg x 6 (8-10 rep range) completely changed setup for this, wrist became unstable will re-attempt next week.
Flat press
40kg x 7
68kg x 3
96kg x 8.5 (8-10 rep range)
75kg x 4 (3 sets of 4 reps with only 10 seconds rest and then until failure, coach asked me to up the weight as from form review it was too light but I went a bit heavy)
75kg x 4
75kg x 2
75kg x 2
Long d handle tricep extension
2.5kg x 7
7.5kg x 3
15kg x 10 (10-12 rep range)
Pushdowns
31.5kg x 12 (10-12 rep range) increase weight next week
24.5kg x 13 (12-15 rep range)
Insane pump and felt great but here’s my favourite meal of the day.
9 Jun 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
130kg x 9 (6-10 rep range)
Incline smith press
40kg x 4
70kg x 6 (8-10 rep range) completely changed setup for this, wrist became unstable will re-attempt next week.
Flat press
40kg x 7
68kg x 3
96kg x 8.5 (8-10 rep range)
75kg x 4 (3 sets of 4 reps with only 10 seconds rest and then until failure, coach asked me to up the weight as from form review it was too light but I went a bit heavy)
75kg x 4
75kg x 2
75kg x 2
Long d handle tricep extension
2.5kg x 7
7.5kg x 3
15kg x 10 (10-12 rep range)
Pushdowns
31.5kg x 12 (10-12 rep range) increase weight next week
24.5kg x 13 (12-15 rep range)
Insane pump and felt great but here’s my favourite meal of the day.
LevButlerov
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Truly admire iron brothers who weigh their food like champions, @JackedPingu you're one of the best. Meal looks tasty and training is perfect volume.
Thank you brother
@JackedPingu
That's an interesting looking meal right there. And it's a pretty good workout routine. Pretty good way to start the week.
@JackedPingu Food is looking awesome brother!!
You sure you didn't start the tren early?
steaks and potatoes with brocolli is a good meal
looks like you spiced it up perfect on top
nothing wrong with that meal
@JackedPingu
bro you still a poosy but you slowly improving.
more red meat here making you into a real man. but still will take time want to see more
@JackedPingu
good is looking good. you sure like to eat those potatoes
that is a bunch of them. make sure you keep that protein strong
@JackedPingu
@JackedPingu
bros meal looks good. i would eat that for dinner every night if i could afford a steak like that. you eating good !
Awesome strength is hitting
@JackedPingu Meal looks healthy and tasty........
@JackedPingu nice work man. Killer training
Hey evo brothers, check in with coach went very well. 94.9kg for check in and a slight change in macro structure helping to keep the maintenance phase strong before the push begins.
Daily calories and macros are as follows.
Training day: calories 3323 protein at 229g carbs at 454g and fats down to 54g
Rest day: calories up to 2838 protein at 261g carbs at 290g and fasts down to 60g
Coach is happy with the look and physique we’ve maintained with no accrued bodyfat
Now for training, another incredible session.
14 Jun 2025
Leaning Single arm dumbbell curl
6kg x 15
8kg x 7
14kg x 15 (12-15 rep range) increase weight next week
Single arm tricep pushdown
2.5kg x 10
5kg x 7
17.5kg x 12 (12-15 rep range) increase weight next week
10kg x 13.5 (12-15 rep range)
Wide grip cable ez curl
12.5kg x 7
28kg x 11 (10-12 rep range)
Long d handle tricep extension
15kg x 12 (10-12 rep range) increase weight next week.
10kg x 12 (12-15 rep range)
Single arm preacher machine curl
30kg x 11 (10-12 rep range) higher weight than last week
20kg x 13 (12-15 rep range)
Small stack rear delt flies
1.25kg x 15
6.85kg x 12 (12-15 rep range) higher weight than last week
Bent over dumbbell rear delt flies
10kg x 13 (12-15 rep range)
Have a good one brothers.
@Raptor Rep
Daily calories and macros are as follows.
Training day: calories 3323 protein at 229g carbs at 454g and fats down to 54g
Rest day: calories up to 2838 protein at 261g carbs at 290g and fasts down to 60g
Coach is happy with the look and physique we’ve maintained with no accrued bodyfat
Now for training, another incredible session.
14 Jun 2025
Leaning Single arm dumbbell curl
6kg x 15
8kg x 7
14kg x 15 (12-15 rep range) increase weight next week
Single arm tricep pushdown
2.5kg x 10
5kg x 7
17.5kg x 12 (12-15 rep range) increase weight next week
10kg x 13.5 (12-15 rep range)
Wide grip cable ez curl
12.5kg x 7
28kg x 11 (10-12 rep range)
Long d handle tricep extension
15kg x 12 (10-12 rep range) increase weight next week.
10kg x 12 (12-15 rep range)
Single arm preacher machine curl
30kg x 11 (10-12 rep range) higher weight than last week
20kg x 13 (12-15 rep range)
Small stack rear delt flies
1.25kg x 15
6.85kg x 12 (12-15 rep range) higher weight than last week
Bent over dumbbell rear delt flies
10kg x 13 (12-15 rep range)
Have a good one brothers.
@Raptor Rep
LevButlerov
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95kg is a top weight, @JackedPingu hopefully you're growing nicely coming into the Aussie winter.
Thank you brother, growing nicely and it’s about to get better.
LevButlerov
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Size is coming
good update bro excited for the push
Hey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Missed your training updates, happy to have them back. @JackedPingu volume staying high.Hey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
@JackedPingu i know what you meant but for sure at your age growth is the middle nameHey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
keep pushing pec deck that is a good one. nice on chest
bro flat cable press and tricep extension all inHey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
leg training look good
push it harder
@JackedPingu
@JackedPingu this one is looking good!Hey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
i like the decline small stack cable fly press
and i like the incline dumbbell press
bros leg day hardcore going into weekendHey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
legs gonna be wasted
update more on diet too
@JackedPingu
@JackedPingu awesome to see you back! life gets busy bro!Hey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
@JackedPinguHey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
decline small stack cable fly press and incline dumbbell press
and incline dumbbell press too i like it
Hey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
try and get in a couple good workouts over the weekend
It that really will boost you going into next week. Give you some good conditioning.
@JackedPingu
@JackedPingu solid updates man....looks like you are having good time training.....keep it up.......Hey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
@JackedPingu quality work here man. Keep after itHey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
Chest session looks greatHey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
Progress ramping up even moreHey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
Nice jobHey brothers,
I’m aiming to get back to updating every training session but I’ve been stupid busy.
Training has been INSANELY good, progressions galore and absolutely loving training more than ever; we aren’t even in the growth phase yet either.
This is from my chest session tonight. @Raptor Rep
19 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 16 (15-20 rep range) higher weight than last time
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range) higher weight than last time.
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range) higher weight than last time
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10 (10-12 reps) higher weight than last week and also as heavy as my gym goes
Pec deck
68kg x 12 (12-15 rep range) higher weight than last week
Long d handle tricep extension
7.5kg x 7
17.5kg x 10 (12-15 rep range) getting stronger and hopefully in rep range next week.
I’ll try and be back to update for legs tomorrow brothers.
Good evening my brothers!
Big chest session and a meal for you as well
@Raptor Rep
26 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 17 (15-20 rep range)
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range)
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range)
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10.5 (10-12 rep range)
Pec deck
68kg x 13.5 (12-15 rep range)
Long d handle tricep extension
7.5kg x 5
15kg x 12 (12-15 rep range)
300g of rice, 120g chicken breast, 100g pineapple and 150g mixed greens with 17g of peri peri low calorie sauce.
Big chest session and a meal for you as well
@Raptor Rep
26 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 17 (15-20 rep range)
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range)
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range)
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10.5 (10-12 rep range)
Pec deck
68kg x 13.5 (12-15 rep range)
Long d handle tricep extension
7.5kg x 5
15kg x 12 (12-15 rep range)
300g of rice, 120g chicken breast, 100g pineapple and 150g mixed greens with 17g of peri peri low calorie sauce.
Good update lil buddy, can't wait for you to put some size on.
Thanks for the love and support as well brothers, I do read the comments and appreciate them.
LevButlerov
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Love this last meal you're going high proteinGood evening my brothers!
Big chest session and a meal for you as well
@Raptor Rep
26 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 17 (15-20 rep range)
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range)
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range)
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10.5 (10-12 rep range)
Pec deck
68kg x 13.5 (12-15 rep range)
Long d handle tricep extension
7.5kg x 5
15kg x 12 (12-15 rep range)
View attachment 100783300g of rice, 120g chicken breast, 100g pineapple and 150g mixed greens with 17g of peri peri low calorie sauce.
but could be at least 250g chicken breast right? @JackedPingu did you blast cardio with this session?
@JackedPingu that meal looks awesome. Great session today.Good evening my brothers!
Big chest session and a meal for you as well
@Raptor Rep
26 Jun 2025
Small stack rear delt flies
1.25kg x 15
3.75kg x 7
6.8kg x 17 (15-20 rep range)
Decline small stack cable fly press
6.25kg x 10
11.25kg x 7
13.75kg x 3
23.75kg x 13 (12-15 rep range)
Flat cable press
11.25kg x 7
31.25kg x 8 (8-10 rep range)
Incline Dumbbell Press
24kg x 7
30kg x 3
40kg x 10.5 (10-12 rep range)
Pec deck
68kg x 13.5 (12-15 rep range)
Long d handle tricep extension
7.5kg x 5
15kg x 12 (12-15 rep range)
View attachment 100783300g of rice, 120g chicken breast, 100g pineapple and 150g mixed greens with 17g of peri peri low calorie sauce.
Every session we push harder brother
Thanks brother, haven't missed a week updating yet but I want to keep the fam updated more
see what the coach reckons bro, I always do cardio after my weights don't worry!Love this last meal you're going high protein
did you blast cardio with this session?
thanks bro
Checkin back from coach today.
Very happy with the look, my best look to date, more tissue and tighter as well.
Food untouched as this is the last week of the health/maintenance phase, next weekend we will be getting an escalation in dosages.
May also get an increase in food next weekend as well.
I am super looking forward to this push
Very happy with the look, my best look to date, more tissue and tighter as well.
Food untouched as this is the last week of the health/maintenance phase, next weekend we will be getting an escalation in dosages.
May also get an increase in food next weekend as well.
I am super looking forward to this push
good you should get your coach to post up broly
love his work with you
He’s on elitefitness as @PassiveHulk my brogood you should get your coach to post up broly
I think @PassiveHulk is here too broly he's a good coach you improving @JackedPingu
i wonder if title "coach" or "trainer" is better that we should add
He is but more active on EF since the log moved over there for him
I reckon coach would be a cool title for those that you verify as trusted
@JackedPingu see this post please.
https://www.evolutionary.org/forums...-prep-and-competition-log.103276/post-1778665
@PassiveHulk you have been awarded our 2nd "Bodybuilding Coach" title, congratulations.
Evening brothers. @Raptor Rep
30 Jun 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
140kg x 6.5 (6-10 rep range)
Incline smith press
40kg x 7
75kg x 8 (8-10 rep range) higher weight than last week
Flat press
40kg x 7
68kg x 3
96kg x 8 (8-10 rep range)
75kg x 4 - burst reps below with only 10 seconds rest between sets
75kg x 4
75kg x 3
75kg x 2.5
Long d handle tricep extension
2.5kg x 7
7.5kg x 3
17kg x 9 (10-12 rep range) higher weight than last week
Pushdowns
38.5kg x 9.5 (10-12 rep range) higher weight than last week
28kg x 12 (12-15 rep range) higher weight than last week.
Much love
30 Jun 2025
Hammerstrenth seated incline
40kg x 10
60kg x 7
80kg x 3
140kg x 6.5 (6-10 rep range)
Incline smith press
40kg x 7
75kg x 8 (8-10 rep range) higher weight than last week
Flat press
40kg x 7
68kg x 3
96kg x 8 (8-10 rep range)
75kg x 4 - burst reps below with only 10 seconds rest between sets
75kg x 4
75kg x 3
75kg x 2.5
Long d handle tricep extension
2.5kg x 7
7.5kg x 3
17kg x 9 (10-12 rep range) higher weight than last week
Pushdowns
38.5kg x 9.5 (10-12 rep range) higher weight than last week
28kg x 12 (12-15 rep range) higher weight than last week.
Much love
good to see you progressing, keep it up
LevButlerov
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Making real progress here, flat press NICE! @JackedPingu
I'm a fan of low reps for me. Why do you do them?
not bad on the training
only thing i would say dump is the incline smith press
puts way too much pressure on the shoulders and good chance of a tear
@JackedPingu
need to see declines too
if you do inclines, gotta balance that out
otherwise you can get imbalances @JackedPingu
@JackedPingu Those hammerstrentgh machines are nice. Love seeing the increase from last week. Keep it up.
@JackedPingu Bros should throw in some deadlifts on a day like this, really nail your body hard. I want to see some more manly workouts out of you. It's time you grow into a man.
@JackedPingu I'm glad that you are enjoying your training. Giving love back to the community is important. One of my favorites is the flat pressing.
flat press and incline press are what you want to do but don't over do them either
pushdowns look great!
you seem to overloaded your shoulders
@JackedPingu
@JackedPingu
bros flat press and tricep extension look good!
pushdowns as well are amazing
keep killing it
@JackedPingu awesome work right here bro!!
@JackedPingu nice training update brother. You’re doing great on the log
@JackedPingu Great dedication man........
I like the moment selection here.
Thank you my brother.
Thank you legend!
Appreciate it a lot my brother
Check in back from my coach.
Very very happy with the look and how this phase has progressed.
Now for the changes and how the plan is to ensure this growth phase is for as long as possible.
food escalation to start are going to be slow and steady to allow gear to build back up to help with my base metabolic rate which in turn means I’ll maintain the same body composition whilst slowly adding tissue so we stay lean.
So for the changes this week.
HGH down to 6iu a day from 8iu split 5 am and 3 pm to now 3iu 2 hours pre workout and 3iu at bedtime.
Test e staying at 250mg a week, daily pinning.
EQ now up to 315mg a week, daily pinning also.
I aromatise very heavily so I’m happy with the ratios. Doses will start to go up again in a few weeks but taking it slow.
Thank you to @Raptor Labs @Raptor Rep
Pigsy
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Good working with a coach. And adjust doses that we tolerate. Like you know what works good for, may not work good for youThank you my brother.
Thank you legend!
Appreciate it a lot my brother
Check in back from my coach.
Very very happy with the look and how this phase has progressed.
Now for the changes and how the plan is to ensure this growth phase is for as long as possible.
food escalation to start are going to be slow and steady to allow gear to build back up to help with my base metabolic rate which in turn means I’ll maintain the same body composition whilst slowly adding tissue so we stay lean.
So for the changes this week.
HGH down to 6iu a day from 8iu split 5 am and 3 pm to now 3iu 2 hours pre workout and 3iu at bedtime.
Test e staying at 250mg a week, daily pinning.
EQ now up to 315mg a week, daily pinning also.
I aromatise very heavily so I’m happy with the ratios. Doses will start to go up again in a few weeks but taking it slow.
Thank you to @Raptor Labs @Raptor Rep
we happy to see you progress too broly @JackedPingu the real big size is comingThank you my brother.
Thank you legend!
Appreciate it a lot my brother
Check in back from my coach.
Very very happy with the look and how this phase has progressed.
Now for the changes and how the plan is to ensure this growth phase is for as long as possible.
food escalation to start are going to be slow and steady to allow gear to build back up to help with my base metabolic rate which in turn means I’ll maintain the same body composition whilst slowly adding tissue so we stay lean.
So for the changes this week.
HGH down to 6iu a day from 8iu split 5 am and 3 pm to now 3iu 2 hours pre workout and 3iu at bedtime.
Test e staying at 250mg a week, daily pinning.
EQ now up to 315mg a week, daily pinning also.
I aromatise very heavily so I’m happy with the ratios. Doses will start to go up again in a few weeks but taking it slow.
Thank you to @Raptor Labs @Raptor Rep
@Raptor Labs @Raptor Rep are TOP GUN
Nice job
Hey brothers, here’s a back and biceps sesh for you.
8 Jul 2025
Reverse pec deck
33kg x 15
47kg x 7
54kg x 3
68kg x 13 (12-15 rep range)
Single hand d neutral pull-down
13kg x 10
23kg x 7
38.5kg x 3
48.5kg x 11.5 (12-15 rep range) almost in rep range now, I reckon it will be next week.
Dual d handle cable row
18kg x 10
47kg x 3
107kg x 6.5 (8-10 rep range) higher weight than last week; will try it again next week
Hammer strength plate loaded pulldown
40kg x 5
60kg x 15 (12-15 rep range) increase weight next week
Single arm dumbbell preacher curl
8kg x 5
12kg x 12 (12-15 rep range)
8kg x 14 (12-15 rep range)
Cable pullovers
26.28kg x 15 (12-15 rep range) higher weight and on different cables to usual.
Dual d handle small stack bicep curl
11.25kg x 12 (12-15 rep range)
Small stack rear delt flies
5kg x 15 (12-15 rep range) increase weight next week
Training has felt great @Raptor Rep
8 Jul 2025
Reverse pec deck
33kg x 15
47kg x 7
54kg x 3
68kg x 13 (12-15 rep range)
Single hand d neutral pull-down
13kg x 10
23kg x 7
38.5kg x 3
48.5kg x 11.5 (12-15 rep range) almost in rep range now, I reckon it will be next week.
Dual d handle cable row
18kg x 10
47kg x 3
107kg x 6.5 (8-10 rep range) higher weight than last week; will try it again next week
Hammer strength plate loaded pulldown
40kg x 5
60kg x 15 (12-15 rep range) increase weight next week
Single arm dumbbell preacher curl
8kg x 5
12kg x 12 (12-15 rep range)
8kg x 14 (12-15 rep range)
Cable pullovers
26.28kg x 15 (12-15 rep range) higher weight and on different cables to usual.
Dual d handle small stack bicep curl
11.25kg x 12 (12-15 rep range)
Small stack rear delt flies
5kg x 15 (12-15 rep range) increase weight next week
Training has felt great @Raptor Rep
LevButlerov
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Noticed your back and bis are a lot of volume but didnt see pull ups, you able to get them in the workout? @JackedPingu
getting stronger pingu love it
At the moment bro the coach hasn't put them in but who knows what the future will bring; the growth phase is only at the beginning
Thanks bro
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talk to your coach to add them
Hey brothers.
This week is a week off of training as requested by my coach to aid recovery and health markers/fatigue. Next week will be 1-2 reps in reserve training, yuck I know.
My calories for this week per day as below, I’ll upload a mid week food post for you as I won’t have any training updates.
The stack provided by @Raptor Labs @Raptor Rep as well: 6iu HGH before bed on rest days and when training resumes 3iu 2 hours pre workout and 3iu before bed.
Test up to 350mg a week pinning daily, EQ remaining at 315mg a week also pinning daily, total gear currently 665mg per week.
Now the food. 3027 calories made up of 258g of protein, 312 carb's and 73g of fat. (My rest days are lower calories than training days fyi)
Cardio has been lowered to 10 mins 4x a week with 5-7k steps daily.
have a good one legends.
This week is a week off of training as requested by my coach to aid recovery and health markers/fatigue. Next week will be 1-2 reps in reserve training, yuck I know.
My calories for this week per day as below, I’ll upload a mid week food post for you as I won’t have any training updates.
The stack provided by @Raptor Labs @Raptor Rep as well: 6iu HGH before bed on rest days and when training resumes 3iu 2 hours pre workout and 3iu before bed.
Test up to 350mg a week pinning daily, EQ remaining at 315mg a week also pinning daily, total gear currently 665mg per week.
Now the food. 3027 calories made up of 258g of protein, 312 carb's and 73g of fat. (My rest days are lower calories than training days fyi)
Cardio has been lowered to 10 mins 4x a week with 5-7k steps daily.
have a good one legends.
LevButlerov
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Do you have bad health markers? I mean bloods in general? curious. @JackedPingu
I like the food intake clean boost.
Nah bro, just doing it to see how the body responds and get the most out of the growth phase.
Nice clean foods bro, gotta fuel the body correctly
LevButlerov
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If you're clean, push the growth phase hard
Enjoy the week off of training before going hard bro
Happy Saturday.
Coach very very happy with the look after a week off of training, 2kg drop in weight and a lot tighter; training resumes Monday.
Currently Test remaining unchanged at 350mg a week, EQ at 315mg a week - looking to up test after this week depending on e2.
HGH down to 5iu now all pre bed, no longer split.
Calories:
Training day calories up to 3,574 calories made up of 233g protein, 510 carbs and 54.g fats - rest days 3,179 calories made up of 260g protein, 348.5 carbs and 72g fats.
Very excited to get back into this week of training and I've attached a couple meals from this week as it's always the same anyway.
Much love @Raptor Labs @Raptor Rep
Coach very very happy with the look after a week off of training, 2kg drop in weight and a lot tighter; training resumes Monday.
Currently Test remaining unchanged at 350mg a week, EQ at 315mg a week - looking to up test after this week depending on e2.
HGH down to 5iu now all pre bed, no longer split.
Calories:
Training day calories up to 3,574 calories made up of 233g protein, 510 carbs and 54.g fats - rest days 3,179 calories made up of 260g protein, 348.5 carbs and 72g fats.
Very excited to get back into this week of training and I've attached a couple meals from this week as it's always the same anyway.
Much love @Raptor Labs @Raptor Rep
