Veteran Log From Torn Tendons to Bodybuilding Log

[Raptor Rep]

EVO log update: Sunday- rest day

Happy Sunday EVO FAMILY, hope y’all have had killer days so far and getting ready for the week ahead

Sunday is my second rest day for the week and just before my leg session on Monday, both rest days are currently before my leg days to give me the best chance at having a crazy session

Calorie intake on rest days is currently quite high as we enter deeper into my push phase

Big shouts to the brothers @Raptor Labs @Raptor Rep for the outstanding service as always, here’s a sneak look at current push phase stack

mmm primo

 

[Noah Wixx]

EVO log update: arms

What’s good my EVO FAM, hope everyone’s weeks have been killer and productive so far

4am standard session - love the early morning! Had a monster arm session, really driving them with a arms only day right now onto of the rest of the weekly volume - hoping to being them up as they have been a weak point for quite some time

Finished the arm session with my only calf session for the week - only 4 working sets for the week right now.

big shoutout to the boys @Raptor Labs @Raptor Rep as always - the boys are running a machine and couldn’t be more grateful!

Fat little calf’s post workout, lines faded a bit now as we trying to push the size up across the whole frame.
View attachment 122815

How much air you pump into those tires before the photo ? Jk wicked caves my brother

 

[Yuri]

How much air you pump into those tires before the photo ? Jk wicked caves my brother

Hahaha thanks my dude bless you!

 

[25homes]

EVO log update: arms

What’s good my EVO FAM, hope everyone’s weeks have been killer and productive so far

4am standard session - love the early morning! Had a monster arm session, really driving them with a arms only day right now onto of the rest of the weekly volume - hoping to being them up as they have been a weak point for quite some time

Finished the arm session with my only calf session for the week - only 4 working sets for the week right now.

big shoutout to the boys @Raptor Labs @Raptor Rep as always - the boys are running a machine and couldn’t be more grateful!

Fat little calf’s post workout, lines faded a bit now as we trying to push the size up across the whole frame.
View attachment 122815

Calves look thick Bru

 

[Yuri]

Calves look thick Bru

Ty my brother

 

[Yuri]

EVO log update: Tuesday - Push

What’s good my evo family, hope everyone’s week is off to a killer start!

This is my meal 3 of 7, huge fan and advocate of a meal plan system over swapping macros daily, for myself being so busy this keeps it on track with zero fluctuations

Chicken, jasmine rice, pineapple, mirrors, chilli.

 

[Allupfromhere]

Ima run the pineapple next chicken and rice meal.. with the added chilli too haha. Need to check this bad boy out

 

[Yuri]

Ima run the pineapple next chicken and rice meal.. with the added chilli too haha. Need to check this bad boy out

My man, pineapple mad if you’ve got the carbs to spare and really good for digestion

I’m a huge sweet and salty fan bro, like I even have chicken, rice, apple or banana hahaha

 

[Allupfromhere]

My man, pineapple mad if you’ve got the carbs to spare and really good for digestion

I’m a huge sweet and salty fan bro, like I even have chicken, rice, apple or banana hahaha

Ill start with the pineapple nad go from there brother hahaha

 

[Raptor Rep]

EVO log update: Tuesday - Push

What’s good my evo family, hope everyone’s week is off to a killer start!

This is my meal 3 of 7, huge fan and advocate of a meal plan system over swapping macros daily, for myself being so busy this keeps it on track with zero fluctuations

Chicken, jasmine rice, pineapple, mirrors, chilli.
View attachment 124278

love a meal plan too my bro

 

[Yuri]

love a meal plan too my bro

Big love bro

 

[Yuri]

Ill start with the pineapple nad go from there brother hahaha

Hahah pineapple is a gate way food - next you’ll be eating banana and chicken

 

[LevButlerov]

EVO log update: Tuesday - Push

What’s good my evo family, hope everyone’s week is off to a killer start!

This is my meal 3 of 7, huge fan and advocate of a meal plan system over swapping macros daily, for myself being so busy this keeps it on track with zero fluctuations

Chicken, jasmine rice, pineapple, mirrors, chilli.
View attachment 124278

Meal looks clean, chicken with jasmine rice and pineapple is a solid combo for energy and digestion, adding chilli gives it some kick too. Sticking to a fixed plan of 7 meals a day is the best way to stay consistent, no guessing, just hitting the same macros every time.
I always love your meals they look good, straight bodybuilder style! @Yuri

 

[Yuri]

Meal looks clean, chicken with jasmine rice and pineapple is a solid combo for energy and digestion, adding chilli gives it some kick too. Sticking to a fixed plan of 7 meals a day is the best way to stay consistent, no guessing, just hitting the same macros every time.
I always love your meals they look good, straight bodybuilder style! @Yuri

Thanks as always my bro, and completely agree with you on that - no guessing or fluctuations in macros keeps its nice and stable

 

[LevButlerov]

Thanks as always my bro, and completely agree with you on that - no guessing or fluctuations in macros keeps its nice and stable

EVO family love your way

 

[Mobster]

EVO log update: Tuesday - Push

What’s good my evo family, hope everyone’s week is off to a killer start!

This is my meal 3 of 7, huge fan and advocate of a meal plan system over swapping macros daily, for myself being so busy this keeps it on track with zero fluctuations

Chicken, jasmine rice, pineapple, mirrors, chilli.
View attachment 124278

More success this way than unplanned

 

[stevesmi]

EVO log update: Tuesday - Push

What’s good my evo family, hope everyone’s week is off to a killer start!

This is my meal 3 of 7, huge fan and advocate of a meal plan system over swapping macros daily, for myself being so busy this keeps it on track with zero fluctuations

Chicken, jasmine rice, pineapple, mirrors, chilli.
View attachment 124278

@Yuri thanks for taking the time to post up the ingredients. that is a good looking meal. looks yummy!

 

[ceo]

EVO log update: Tuesday - Push

What’s good my evo family, hope everyone’s week is off to a killer start!

This is my meal 3 of 7, huge fan and advocate of a meal plan system over swapping macros daily, for myself being so busy this keeps it on track with zero fluctuations

Chicken, jasmine rice, pineapple, mirrors, chilli.
View attachment 124278

bros you looking incredible on this meal @Yuri Here you are, showing how to eat healthy and how to eat Pure Food. That's great to see.

 

[2Thick]

EVO log update: Tuesday - Push

What’s good my evo family, hope everyone’s week is off to a killer start!

This is my meal 3 of 7, huge fan and advocate of a meal plan system over swapping macros daily, for myself being so busy this keeps it on track with zero fluctuations

Chicken, jasmine rice, pineapple, mirrors, chilli.
View attachment 124278

The food looks really good on this vegetables and rice, all are fantastic. I love to see this. You're doing a really good job tempting us, every time. @Acerico34

 

[Ulter]

EVO log update: Tuesday - Push

What’s good my evo family, hope everyone’s week is off to a killer start!

This is my meal 3 of 7, huge fan and advocate of a meal plan system over swapping macros daily, for myself being so busy this keeps it on track with zero fluctuations

Chicken, jasmine rice, pineapple, mirrors, chilli.
View attachment 124278

@Yuri this is a good looking meal. you got a nice mix of your proteins, fats and carbs. i like it and it is high in fiber too

 

[ROIDDERS]

EVO log update: Tuesday - Push

What’s good my evo family, hope everyone’s week is off to a killer start!

This is my meal 3 of 7, huge fan and advocate of a meal plan system over swapping macros daily, for myself being so busy this keeps it on track with zero fluctuations

Chicken, jasmine rice, pineapple, mirrors, chilli.
View attachment 124278

this is a really simple meal that anybody can put together. @Yuri And it's really healthy. Would be a fantastic post-workout meal if you ask me.

 

[RoySimpson]

EVO log update: Tuesday - Push

What’s good my evo family, hope everyone’s week is off to a killer start!

This is my meal 3 of 7, huge fan and advocate of a meal plan system over swapping macros daily, for myself being so busy this keeps it on track with zero fluctuations

Chicken, jasmine rice, pineapple, mirrors, chilli.
View attachment 124278

@Yuri food is looking bomb bro!

 

[ballin2504]

EVO log update: Tuesday - Push

What’s good my evo family, hope everyone’s week is off to a killer start!

This is my meal 3 of 7, huge fan and advocate of a meal plan system over swapping macros daily, for myself being so busy this keeps it on track with zero fluctuations

Chicken, jasmine rice, pineapple, mirrors, chilli.
View attachment 124278

@Yuri nice update brother. Glad to see it big guy. Keep it up

 

[Yuri]

More success this way than unplanned

Yes sir

 

[Yuri]

this is a really simple meal that anybody can put together. @Yuri And it's really healthy. Would be a fantastic post-workout meal if you ask me.

Thanks my brother

 

[LevButlerov]

Yes sir

Top it up

 

[ROIDDERS]

Thanks my brother

EVO family respect!

 

[Yuri]

EVO log update: Saturday- pull

Happy weekend my evo family, hope all of you are killing it and ripping into the weekend!

4am killer pull session and this morning and my weekly check in - still making incremental progressions each week from a performance and body weight perspective, slow and steady each week is slowing adding up.

few minor injury’s creeping up this week so I’ll need to be mindful of that - hard to believe it was only at the start of the year I had my shoulder surgery and I really need to remain mindful of this and take precautions

moving and growing like a weapon thanks to my big bros: @Raptor Labs @Raptor Rep

cream of rice bowl - always one of my fav meals

 

[Noah Wixx]

EVO log update: Tuesday - Push

What’s good my evo family, hope everyone’s week is off to a killer start!

This is my meal 3 of 7, huge fan and advocate of a meal plan system over swapping macros daily, for myself being so busy this keeps it on track with zero fluctuations

Chicken, jasmine rice, pineapple, mirrors, chilli.
View attachment 124278

Everything you make looks quality brother

 

[Yuri]

Everything you make looks quality brother

To kind my brother

 

[Allupfromhere]

EVO log update: Saturday- pull

Happy weekend my evo family, hope all of you are killing it and ripping into the weekend!

4am killer pull session and this morning and my weekly check in - still making incremental progressions each week from a performance and body weight perspective, slow and steady each week is slowing adding up.

few minor injury’s creeping up this week so I’ll need to be mindful of that - hard to believe it was only at the start of the year I had my shoulder surgery and I really need to remain mindful of this and take precautions

moving and growing like a weapon thanks to my big bros: @Raptor Labs @Raptor Rep

cream of rice bowl - always one of my fav meals
View attachment 125721

What cream of rice you run brother? You get a natural one and make your own or get one from a supp store and add to it?

 

[LevButlerov]

EVO log update: Saturday- pull

Happy weekend my evo family, hope all of you are killing it and ripping into the weekend!

4am killer pull session and this morning and my weekly check in - still making incremental progressions each week from a performance and body weight perspective, slow and steady each week is slowing adding up.

few minor injury’s creeping up this week so I’ll need to be mindful of that - hard to believe it was only at the start of the year I had my shoulder surgery and I really need to remain mindful of this and take precautions

moving and growing like a weapon thanks to my big bros: @Raptor Labs @Raptor Rep

cream of rice bowl - always one of my fav meals
View attachment 125721

Strong pull day and solid mindset to go with it. Hitting a 4am session and still progressing each week shows real discipline. Being cautious with the shoulder makes sense, you’ve built too much momentum to risk a setback now.
Cream of rice bowl is the perfect looks tasty

 

[Yuri]

Strong pull day and solid mindset to go with it. Hitting a 4am session and still progressing each week shows real discipline. Being cautious with the shoulder makes sense, you’ve built too much momentum to risk a setback now.
Cream of rice bowl is the perfect looks tasty

Thanks bro, and yes indeed about playing it a tad cautious as it’s still early days

 

[Yuri]

What cream of rice you run brother? You get a natural one and make your own or get one from a supp store and add to it?

My bro I just use the McKenzie brand rice flour, then flavour it my self (the brand ons are to expensive here and I eat lots so I don’t see the value)

Some people also use the rice flour from the Asian grocery store - it’s finer in texture but I really don’t care for it.

Good old cheap McKenzie brand rice flour is the charm for me it’s under $2 for 375g haha

 

[Allupfromhere]

My bro I just use the McKenzie brand rice flour, then flavour it my self (the brand ons are to expensive here and I eat lots so I don’t see the value)

Some people also use the rice flour from the Asian grocery store - it’s finer in texture but I really don’t care for it.

Good old cheap McKenzie brand rice flour is the charm for me it’s under $2 for 375g haha

A man of efficiency, myself too. Ill give it a run, cheers ledge

 

[Yuri]

A man of efficiency, myself too. Ill give it a run, cheers ledge

Hahaha for sure

And yeah bro let me know how you go, but ill give you a quick breakdown how I make it

1: place rice powder in big microwave bowl
(You can flavour win cinnamon and salt now)
2: boil jug, and pour boiling water water over it
3: whisk the shit out of it as you do that
4: microwave for about 2.5-3.5 minutes - but in like one minute intervals
5: get to consistency you happy with, then add whey

Can eat hot or cold, I make mine then leave in fridge and eat cold

Deepen on macros as to what i put on top

Pre: banana, potassium/ sodium
Post: blueberries
Arvo: blueberries / nut butter
Before bed: blueberries / nut butter

 

[Allupfromhere]

Hahaha for sure

And yeah bro let me know how you go, but ill give you a quick breakdown how I make it

1: place rice powder in big microwave bowl
(You can flavour win cinnamon and salt now)
2: boil jug, and pour boiling water water over it
3: whisk the shit out of it as you do that
4: microwave for about 2.5-3.5 minutes - but in like one minute intervals
5: get to consistency you happy with, then add whey

Can eat hot or cold, I make mine then leave in fridge and eat cold

Deepen on macros as to what i put on top

Pre: banana, potassium/ sodium
Post: blueberries
Arvo: blueberries / nut butter
Before bed: blueberries / nut butter

Bro your a weapon thanks heaps!!

 

[Yuri]

Bro your a weapon thanks heaps!!

Anytime bro, let me know how you go

Some whey can split it or make it watery - if cream or rice sucks stick to oats to weetbix I use it because I eat so much dialy that the rice flour is easy on digestion

 

[LevButlerov]

Thanks bro, and yes indeed about playing it a tad cautious as it’s still early days

early but you're going hard

 

[Yuri]

EVO log update: Monday - legs

Whats good my EVO fam and wishing y’all a happy start of the week!

4am legs session in the bank with his morning, feeling good and growth is trending up each week

Big love to the bros: @Raptor Labs @Raptor Rep kings of the Aussie game right now- couldn’t be more grateful to be apart of the team!

the workout it’s self, this is legs a - I have two leg sessions for the week

Abductors

45.0 + 2.5	10
45.0 + 2.5	9

45.0	10 (just)

Unilateral laying curl

25.0	9
cleaner then last

Band unilateral quad extension

19.0 +1.25	12
26	11

Lat pulldown - single arm d handle

27.5 +1.25	10
27.5 + 1.25	9 (clean)

Seated ham curl

61.0	10
54 +1.25	14

RDL - barbell

32 DB	10
X

Leg press

100	11
X

Quad and extension

68.0	10
61.0	12

 

[LevButlerov]

EVO log update: Monday - legs

Whats good my EVO fam and wishing y’all a happy start of the week!

4am legs session in the bank with his morning, feeling good and growth is trending up each week

Big love to the bros: @Raptor Labs @Raptor Rep kings of the Aussie game right now- couldn’t be more grateful to be apart of the team!

the workout it’s self, this is legs a - I have two leg sessions for the week

Abductors

45.0 + 2.5	10
45.0 + 2.5	9

45.0	10 (just)

Unilateral laying curl

25.0	9
cleaner then last

Band unilateral quad extension

19.0 +1.25	12
26	11

Lat pulldown - single arm d handle

27.5 +1.25	10
27.5 + 1.25	9 (clean)

Seated ham curl

61.0	10
54 +1.25	14

RDL - barbell

32 DB	10
X

Leg press

100	11
X

Quad and extension

68.0	10
61.0	12

Leg day looks clean. Keep abductors in that 10 rep range and push load once both sides hit 12 with control. The single leg curls and extensions look balanced so keep one top set heavy around 8 to 10 and a backoff of 12 to 15 for quality tension.

RDLs with 32 kg dumbbells can move to 34 kg next week if hamstrings recover fine and leg press at 100 kg for 11 should aim for 12 before adding plates. build it up our EVO brother @Yuri

 

[Yuri]

Leg day looks clean. Keep abductors in that 10 rep range and push load once both sides hit 12 with control. The single leg curls and extensions look balanced so keep one top set heavy around 8 to 10 and a backoff of 12 to 15 for quality tension.

RDLs with 32 kg dumbbells can move to 34 kg next week if hamstrings recover fine and leg press at 100 kg for 11 should aim for 12 before adding plates. build it up our EVO brother @Yuri

For sure need to take bigger progressions on the numbers - each week trying to perfect form while taking some progressions

Thanks as always for the input bro

 

[LevButlerov]

For sure need to take bigger progressions on the numbers - each week trying to perfect form while taking some progressions

Thanks as always for the input bro

Keep the growth coming

 

[Yuri]

EVO log update: Wednesday - Arms

Happy mid week EVO family, hope all my brothers are off to crack weeks already

4am arm and calf session in the bank this morning, slight progression again this week on the arms only day

Feeling incredible right now as we are heavily into the push phase, digestion and appetite are both perfect right now as we push past 4.5k calories daily now

Big love to the brothers and true MVPs: @Raptor Labs @Raptor Rep - the guys are running the game right now and couldn’t be happier to have such quality

This is meal 4 of 7

Nothing fancy, same as always on my meal plan but I do love them all: chicken, rice, pineapple, micros, home made pickles and chilli

 

[Yuri]

Your discipline and structure in both training and nutrition are elite-level. Respect for documenting it all so transparently—massive motivation for anyone rebuilding after injury. Keep pushing forward

To kind, and thank you for taking the time to comment

After surgery (at the start of the year) really felt difficult not being able to even move my arm, but looking back now I’ve so much more grateful for the chance to do this and work towards building a physique

Cheers again my dude

 

[Raptor Rep]

EVO log update: Wednesday - Arms

Happy mid week EVO family, hope all my brothers are off to crack weeks already

4am arm and calf session in the bank this morning, slight progression again this week on the arms only day

Feeling incredible right now as we are heavily into the push phase, digestion and appetite are both perfect right now as we push past 4.5k calories daily now

Big love to the brothers and true MVPs: @Raptor Labs @Raptor Rep - the guys are running the game right now and couldn’t be happier to have such quality

This is meal 4 of 7

Nothing fancy, same as always on my meal plan but I do love them all: chicken, rice, pineapple, micros, home made pickles and chilli
View attachment 127148

love progressions bro and that's a lot of food, how is digestion treating you

 

[Yuri]

love progressions bro and that's a lot of food, how is digestion treating you

On point hey, we’re at 4.7k cal daily now and I’m still hungry pretty large amount for a little guy but digestion and appetite are going perfect

 

[Yuri]

Keep the growth coming

Heck yeah brother - we are up by 15kg now since the end of the mini cut post surgery

Slow and steady baby

 

[LevButlerov]

Heck yeah brother - we are up by 15kg now since the end of the mini cut post surgery

Slow and steady baby

up by 15kg you're a beast

 

[Yuri]

up by 15kg you're a beast

Was lucky I caught a bit of a rebound after surgery and cutting down body fat after it - now we trying to get big

 

[LevButlerov]

Was lucky I caught a bit of a rebound after surgery and cutting down body fat after it - now we trying to get big

Big and lean

 

[Yuri]

EVO log update: Sunday - rest day

Happy Sunday EVO Family, hope everyone’s days are off to killer starts

End of a productive week with my second rest day of my training week today, the rest of my week is quite chaotic and busy so always a blessing to have a relaxed Sunday

Base line food and carbs are reduce on rest days but are really still quite high now that it keeps me well fed

Steps still sit at 10k on these days

Bunch of meal prep on the agenda and that’s about it

Big shoutout to the gentleman @Raptor Labs @Raptor Rep for the outstanding service and products

meal 2 of 7 today, same as always but I love it!

 

[LevButlerov]

EVO log update: Sunday - rest day

Happy Sunday EVO Family, hope everyone’s days are off to killer starts

End of a productive week with my second rest day of my training week today, the rest of my week is quite chaotic and busy so always a blessing to have a relaxed Sunday

Base line food and carbs are reduce on rest days but are really still quite high now that it keeps me well fed

Steps still sit at 10k on these days

Bunch of meal prep on the agenda and that’s about it

Big shoutout to the gentleman @Raptor Labs @Raptor Rep for the outstanding service and products

meal 2 of 7 today, same as always but I love it!
View attachment 128705

Nice update and good setup for a proper rest day, recovery looks well planned. Food staying high on rest days will keep muscle full while the 10k steps keep things moving. I like them small pickles you got there @Yuri

Good to see consistency with meal prep and structure through busy weeks. Keep the same rhythm going and next week will start strong.

 

[Yuri]

Nice update and good setup for a proper rest day, recovery looks well planned. Food staying high on rest days will keep muscle full while the 10k steps keep things moving. I like them small pickles you got there @Yuri

Good to see consistency with meal prep and structure through busy weeks. Keep the same rhythm going and next week will start strong.

Thank you my brother - appreciate you input on the lot always

Hahaha small pickles

And yessss sir my normal week is super busy so do all my bulk meal prep on Sunday then make the meals out of that each day

 

[LevButlerov]

Thank you my brother - appreciate you input on the lot always

Hahaha small pickles

And yessss sir my normal week is super busy so do all my bulk meal prep on Sunday then make the meals out of that each day

I see you growing and going places same time @Yuri
do you feel mass?

 

[Yuri]

I see you growing and going places same time @Yuri
do you feel mass?

Slowly feeling bigger, right now just hyper focusing on the training aspect until the end of the growth phase, trying not to get lost in the comparison right now

 

[Mobster]

Pickled Gherkins for the win!

 

[Yuri]

Pickled Gherkins for the win!

Better then Brussel sprouts

Yeah bro love pickles with the meals, low cal and breaks up the texture

 

[stevesmi]

EVO log update: Sunday - rest day

Happy Sunday EVO Family, hope everyone’s days are off to killer starts

End of a productive week with my second rest day of my training week today, the rest of my week is quite chaotic and busy so always a blessing to have a relaxed Sunday

Base line food and carbs are reduce on rest days but are really still quite high now that it keeps me well fed

Steps still sit at 10k on these days

Bunch of meal prep on the agenda and that’s about it

Big shoutout to the gentleman @Raptor Labs @Raptor Rep for the outstanding service and products

meal 2 of 7 today, same as always but I love it!
View attachment 128705

@Yuri i've gotta get my garden going and start growing cucumbers. those little cukes are so good

 

[Raptor Rep]

EVO log update: Sunday - rest day

Happy Sunday EVO Family, hope everyone’s days are off to killer starts

End of a productive week with my second rest day of my training week today, the rest of my week is quite chaotic and busy so always a blessing to have a relaxed Sunday

Base line food and carbs are reduce on rest days but are really still quite high now that it keeps me well fed

Steps still sit at 10k on these days

Bunch of meal prep on the agenda and that’s about it

Big shoutout to the gentleman @Raptor Labs @Raptor Rep for the outstanding service and products

meal 2 of 7 today, same as always but I love it!
View attachment 128705

love a relaxed sunday brother, 10k steps can be a chore depending on the type of work you do

 

[LevButlerov]

Slowly feeling bigger, right now just hyper focusing on the training aspect until the end of the growth phase, trying not to get lost in the comparison right now

Good mindset, locking in on training quality will make this phase count. Keep pushing progressive overload each week

 

[2Thick]

EVO log update: Sunday - rest day

Happy Sunday EVO Family, hope everyone’s days are off to killer starts

End of a productive week with my second rest day of my training week today, the rest of my week is quite chaotic and busy so always a blessing to have a relaxed Sunday

Base line food and carbs are reduce on rest days but are really still quite high now that it keeps me well fed

Steps still sit at 10k on these days

Bunch of meal prep on the agenda and that’s about it

Big shoutout to the gentleman @Raptor Labs @Raptor Rep for the outstanding service and products

meal 2 of 7 today, same as always but I love it!
View attachment 128705

EVO family always loves to see your meals. they are easy to make. and they are healthy! @Yuri

 

[ceo]

EVO log update: Sunday - rest day

Happy Sunday EVO Family, hope everyone’s days are off to killer starts

End of a productive week with my second rest day of my training week today, the rest of my week is quite chaotic and busy so always a blessing to have a relaxed Sunday

Base line food and carbs are reduce on rest days but are really still quite high now that it keeps me well fed

Steps still sit at 10k on these days

Bunch of meal prep on the agenda and that’s about it

Big shoutout to the gentleman @Raptor Labs @Raptor Rep for the outstanding service and products

meal 2 of 7 today, same as always but I love it!
View attachment 128705

bros those pickles look good @Yuri I used to eat them all the time. hard to find some good ones though. i like the ones that are thick

 

[Ulter]

Better then Brussel sprouts

Yeah bro love pickles with the meals, low cal and breaks up the texture

@Yuri Yeah. Brussels sprouts are really nasty. Although I've seen people drizzle them in oil and fry them and make them taste pretty good.

 

[Yuri]

Good mindset, locking in on training quality will make this phase count. Keep pushing progressive overload each week

It’s been the one thing I lacked in the past, so trying to make it count now for sure

 

[Yuri]

EVO family always loves to see your meals. they are easy to make. and they are healthy! @Yuri

 

[Yuri]

bros those pickles look good @Yuri I used to eat them all the time. hard to find some good ones though. i like the ones that are thick

 

[ROIDDERS]

Thank you my brother - appreciate you input on the lot always

Hahaha small pickles

And yessss sir my normal week is super busy so do all my bulk meal prep on Sunday then make the meals out of that each day

small pickles are good. bit size. they go well here. where do you get yours? @Yuri

 

[LevButlerov]

It’s been the one thing I lacked in the past, so trying to make it count now for sure

You will step on stage fast with that mindset

 

[RoySimpson]

EVO log update: Sunday - rest day

Happy Sunday EVO Family, hope everyone’s days are off to killer starts

End of a productive week with my second rest day of my training week today, the rest of my week is quite chaotic and busy so always a blessing to have a relaxed Sunday

Base line food and carbs are reduce on rest days but are really still quite high now that it keeps me well fed

Steps still sit at 10k on these days

Bunch of meal prep on the agenda and that’s about it

Big shoutout to the gentleman @Raptor Labs @Raptor Rep for the outstanding service and products

meal 2 of 7 today, same as always but I love it!
View attachment 128705

@Yuri easy meal right there! healthy!

 

[Yuri]

@Yuri easy meal right there! healthy!

 

[Yuri]

EVO log update: Wednesday - arms

Happy mid week my EVO Family, hope everyone’s weeks are smashing along perfectly

4am arm and calf session in the hole today, killer work and we took a slight progression on all loads again this week -

Body weight slowly climbing again with the calorie increase, composition holding fairly tight considering the escalations of weight and calories now - we’re deep into this push now and loving it.

Hard to believe we’re about 8 months since shoulder surgery - never thought I’d bounce back this fast or being in a position to make major progress - very thankful indeed!

Massive Massive thank you to the gentleman @Raptor Labs @Raptor Rep as always, none of this would be possible if not for their help

Good old meal 3 of 7 here
Chicken, rice, micros, pineapple!

 

[LevButlerov]

EVO log update: Wednesday - arms

Happy mid week my EVO Family, hope everyone’s weeks are smashing along perfectly

4am arm and calf session in the hole today, killer work and we took a slight progression on all loads again this week -

Body weight slowly climbing again with the calorie increase, composition holding fairly tight considering the escalations of weight and calories now - we’re deep into this push now and loving it.

Hard to believe we’re about 8 months since shoulder surgery - never thought I’d bounce back this fast or being in a position to make major progress - very thankful indeed!

Massive Massive thank you to the gentleman @Raptor Labs @Raptor Rep as always, none of this would be possible if not for their help

Good old meal 3 of 7 here
Chicken, rice, micros, pineapple!View attachment 129742

Meal looks clean love the pineapple chunks for digestion and quick carbs. Arm and calf session sounds strong so keep pushing the small load increases each week.

Bodyweight climb is right on pace so keep food steady. power comeback from surgery you’re clearly back in full form.

 

[Raptor Rep]

EVO log update: Wednesday - arms

Happy mid week my EVO Family, hope everyone’s weeks are smashing along perfectly

4am arm and calf session in the hole today, killer work and we took a slight progression on all loads again this week -

Body weight slowly climbing again with the calorie increase, composition holding fairly tight considering the escalations of weight and calories now - we’re deep into this push now and loving it.

Hard to believe we’re about 8 months since shoulder surgery - never thought I’d bounce back this fast or being in a position to make major progress - very thankful indeed!

Massive Massive thank you to the gentleman @Raptor Labs @Raptor Rep as always, none of this would be possible if not for their help

Good old meal 3 of 7 here
Chicken, rice, micros, pineapple!View attachment 129742

with how you are with steps and your food it;s no wonder the physique is holding with the escalations brother, killing it

 

[Yuri]

with how you are with steps and your food it;s no wonder the physique is holding with the escalations brother, killing it

To kind bro - nothing but praise to you and the team for helping me along the way

 

[Yuri]

EVO log update: Thursday- rest day

Big love EVO FAM, hope all my brothers are having productive weeks so far, and killing there diets and sessions!

Thursday is my second rest day in my weekly block, both rest days are currently placed before my leg days as this is a major focus for me and coach right now.

Steps still remain at 10k on rest day, calorie slightly reduced by 600, mainly from carbohydrates.

Rest day adherence same as training days with zero divination to the game plan, but I do my best to unwind a tad and also get up for next days killer session.

All of this is possible thanks to the amazing team at @Raptor Labs @Raptor Rep - the boys do not miss when it comes to service or products!

this is meal 3 of 7 today - same as my training day meals with a reduce amount of rice

+ chicken, rice, kale, broccoli, pineapple, chilli

 

[Allupfromhere]

Bro your killing it as always, i reckon we are in for a shock when we see your next progress photos! I got a feeling my boy might to too big to fit in the screen

 

[ballin2504]

EVO log update: Sunday - rest day

Happy Sunday EVO Family, hope everyone’s days are off to killer starts

End of a productive week with my second rest day of my training week today, the rest of my week is quite chaotic and busy so always a blessing to have a relaxed Sunday

Base line food and carbs are reduce on rest days but are really still quite high now that it keeps me well fed

Steps still sit at 10k on these days

Bunch of meal prep on the agenda and that’s about it

Big shoutout to the gentleman @Raptor Labs @Raptor Rep for the outstanding service and products

meal 2 of 7 today, same as always but I love it!
View attachment 128705

@Yuri food always looks so fresh and good man

 

[Raptor Rep]

EVO log update: Thursday- rest day

Big love EVO FAM, hope all my brothers are having productive weeks so far, and killing there diets and sessions!

Thursday is my second rest day in my weekly block, both rest days are currently placed before my leg days as this is a major focus for me and coach right now.

Steps still remain at 10k on rest day, calorie slightly reduced by 600, mainly from carbohydrates.

Rest day adherence same as training days with zero divination to the game plan, but I do my best to unwind a tad and also get up for next days killer session.

All of this is possible thanks to the amazing team at @Raptor Labs @Raptor Rep - the boys do not miss when it comes to service or products!

this is meal 3 of 7 today - same as my training day meals with a reduce amount of rice

+ chicken, rice, kale, broccoli, pineapple, chilli
View attachment 130362

if your calves are anything to go by your legs are surely fkn massive

 

[Yuri]

Bro your killing it as always, i reckon we are in for a shock when we see your next progress photos! I got a feeling my boy might to too big to fit in the screen

Hahah the only thing getting bigger is my ass

Nah to kind bro, I’m loving the whole thing right now but I’ll try get some photos next week - lots my old phone so lost my starting photos to a good comparison

 

[Yuri]

if your calves are anything to go by your legs are surely fkn massive

Haha little legs, little pickle to match

 

[LevButlerov]

EVO log update: Thursday- rest day

Big love EVO FAM, hope all my brothers are having productive weeks so far, and killing there diets and sessions!

Thursday is my second rest day in my weekly block, both rest days are currently placed before my leg days as this is a major focus for me and coach right now.

Steps still remain at 10k on rest day, calorie slightly reduced by 600, mainly from carbohydrates.

Rest day adherence same as training days with zero divination to the game plan, but I do my best to unwind a tad and also get up for next days killer session.

All of this is possible thanks to the amazing team at @Raptor Labs @Raptor Rep - the boys do not miss when it comes to service or products!

this is meal 3 of 7 today - same as my training day meals with a reduce amount of rice

+ chicken, rice, kale, broccoli, pineapple, chilli
View attachment 130362

dropping calories but your meals still looking amazing @Yuri

 

[Raptor Rep]

Haha little legs, little pickle to match

knowing how modest you are thats some bs hahaha

 

[Yuri]

EVO log update: Sunday - rest day

Happy Sunday brothers, seems my next update has fallen on a rest day again, this is my second rest day program for the week - I had never taken them in the past - but since upgrading and getting a coach and actually training to complete failure and trying to take huge progressions now I truly feel like I need them and am typically needed the day when it rolls around

A quick look into my current split:
1: Legs + back
2: Push
3: Arms
4: Rest
5: Legs
6: Pull

This is obviously a moving target and what we are focusing on for current push phase - and the sets and volume are adjusted as we move along weekly

Blood works have been booked in for next week to see how we are tracking and if we will need to wind down the push phase into a mini health phase before going again

Lots of meal prep, getting my 10k steps and relaxing on the agenda for today

Massive love to the legends @Raptor Labs @Raptor Rep as always - before joining the team I was a huge advocate and more so a customer of the gentleman, I can’t recommend them enough!

Breakfast this morning: chicken, rice, pineapple, micros, chilli

 

[LevButlerov]

EVO log update: Sunday - rest day

Happy Sunday brothers, seems my next update has fallen on a rest day again, this is my second rest day program for the week - I had never taken them in the past - but since upgrading and getting a coach and actually training to complete failure and trying to take huge progressions now I truly feel like I need them and am typically needed the day when it rolls around

A quick look into my current split:
1: Legs + back
2: Push
3: Arms
4: Rest
5: Legs
6: Pull

This is obviously a moving target and what we are focusing on for current push phase - and the sets and volume are adjusted as we move along weekly

Blood works have been booked in for next week to see how we are tracking and if we will need to wind down the push phase into a mini health phase before going again

Lots of meal prep, getting my 10k steps and relaxing on the agenda for today

Massive love to the legends @Raptor Labs @Raptor Rep as always - before joining the team I was a huge advocate and more so a customer of the gentleman, I can’t recommend them enough!

Breakfast this morning: chicken, rice, pineapple, micros, chilli

View attachment 131254

lots of meal prep? any good pics for us besides the nice one you posted? @Yuri

 

[Yuri]

lots of meal prep? any good pics for us besides the nice one you posted? @Yuri

Oh for sure bro I’ll take photos and show the whole process next week

I do the bulk on it Sunday’s - cook all protein, carbs and prep veg

Then each day I make my meals form that - I’ll get photos next round bro

 

[Mobster]

We grow on our rest days and you're finding that out with progression

 

[stevesmi]

EVO log update: Sunday - rest day

Happy Sunday brothers, seems my next update has fallen on a rest day again, this is my second rest day program for the week - I had never taken them in the past - but since upgrading and getting a coach and actually training to complete failure and trying to take huge progressions now I truly feel like I need them and am typically needed the day when it rolls around

A quick look into my current split:
1: Legs + back
2: Push
3: Arms
4: Rest
5: Legs
6: Pull

This is obviously a moving target and what we are focusing on for current push phase - and the sets and volume are adjusted as we move along weekly

Blood works have been booked in for next week to see how we are tracking and if we will need to wind down the push phase into a mini health phase before going again

Lots of meal prep, getting my 10k steps and relaxing on the agenda for today

Massive love to the legends @Raptor Labs @Raptor Rep as always - before joining the team I was a huge advocate and more so a customer of the gentleman, I can’t recommend them enough!

Breakfast this morning: chicken, rice, pineapple, micros, chilli

View attachment 131254

@Yuri Very nice job on these meals, man. You chopped up some good eats. I like it.

 

[ceo]

EVO log update: Sunday - rest day

Happy Sunday brothers, seems my next update has fallen on a rest day again, this is my second rest day program for the week - I had never taken them in the past - but since upgrading and getting a coach and actually training to complete failure and trying to take huge progressions now I truly feel like I need them and am typically needed the day when it rolls around

A quick look into my current split:
1: Legs + back
2: Push
3: Arms
4: Rest
5: Legs
6: Pull

This is obviously a moving target and what we are focusing on for current push phase - and the sets and volume are adjusted as we move along weekly

Blood works have been booked in for next week to see how we are tracking and if we will need to wind down the push phase into a mini health phase before going again

Lots of meal prep, getting my 10k steps and relaxing on the agenda for today

Massive love to the legends @Raptor Labs @Raptor Rep as always - before joining the team I was a huge advocate and more so a customer of the gentleman, I can’t recommend them enough!

Breakfast this morning: chicken, rice, pineapple, micros, chilli

View attachment 131254

bros this a good one. i love the veggies and protein. that is what we want to see @Yuri

 

[ROIDDERS]

EVO log update: Sunday - rest day

Happy Sunday brothers, seems my next update has fallen on a rest day again, this is my second rest day program for the week - I had never taken them in the past - but since upgrading and getting a coach and actually training to complete failure and trying to take huge progressions now I truly feel like I need them and am typically needed the day when it rolls around

A quick look into my current split:
1: Legs + back
2: Push
3: Arms
4: Rest
5: Legs
6: Pull

This is obviously a moving target and what we are focusing on for current push phase - and the sets and volume are adjusted as we move along weekly

Blood works have been booked in for next week to see how we are tracking and if we will need to wind down the push phase into a mini health phase before going again

Lots of meal prep, getting my 10k steps and relaxing on the agenda for today

Massive love to the legends @Raptor Labs @Raptor Rep as always - before joining the team I was a huge advocate and more so a customer of the gentleman, I can’t recommend them enough!

Breakfast this morning: chicken, rice, pineapple, micros, chilli

View attachment 131254

@Yuri Thanks for taking the time to update us on your split routine. It looks good and the food looks fantastic as well. Keep it up!

 

[Raptor Rep]

EVO log update: Sunday - rest day

Happy Sunday brothers, seems my next update has fallen on a rest day again, this is my second rest day program for the week - I had never taken them in the past - but since upgrading and getting a coach and actually training to complete failure and trying to take huge progressions now I truly feel like I need them and am typically needed the day when it rolls around

A quick look into my current split:
1: Legs + back
2: Push
3: Arms
4: Rest
5: Legs
6: Pull

This is obviously a moving target and what we are focusing on for current push phase - and the sets and volume are adjusted as we move along weekly

Blood works have been booked in for next week to see how we are tracking and if we will need to wind down the push phase into a mini health phase before going again

Lots of meal prep, getting my 10k steps and relaxing on the agenda for today

Massive love to the legends @Raptor Labs @Raptor Rep as always - before joining the team I was a huge advocate and more so a customer of the gentleman, I can’t recommend them enough!

Breakfast this morning: chicken, rice, pineapple, micros, chilli

View attachment 131254

amazing the difference a coach makes hey my bro,

 

[2Thick]

Oh for sure bro I’ll take photos and show the whole process next week

I do the bulk on it Sunday’s - cook all protein, carbs and prep veg

Then each day I make my meals form that - I’ll get photos next round bro

awesome man. @Yuri Seems like you enjoy food prepping. That's very important to have success.

 

[Yuri]

We grow on our rest days and you're finding that out with progression

 

[Yuri]

@Yuri Very nice job on these meals, man. You chopped up some good eats. I like it.

Thanks as always sir

 

[Yuri]

amazing the difference a coach makes hey my bro,

Night and day - what we’ve done in 10 weeks is more then I did in years solo

Best thing I did for my development

 

[Ulter]

Night and day - what we’ve done in 10 weeks is more then I did in years solo

Best thing I did for my development

yeah coaches are important. even pro athletes at the highest level. at any sport have coaches! @Yuri

 

[Yuri]

yeah coaches are important. even pro athletes at the highest level. at any sport have coaches! @Yuri

Yeah for sure my brother, super grateful to have the help and guidance I have now

 

[LevButlerov]

Oh for sure bro I’ll take photos and show the whole process next week

I do the bulk on it Sunday’s - cook all protein, carbs and prep veg

Then each day I make my meals form that - I’ll get photos next round bro

You're really next level now when meal prep hits you going to win hard with mass our EVO brother @Yuri

 

[ballin2504]

EVO log update: Sunday - rest day

Happy Sunday brothers, seems my next update has fallen on a rest day again, this is my second rest day program for the week - I had never taken them in the past - but since upgrading and getting a coach and actually training to complete failure and trying to take huge progressions now I truly feel like I need them and am typically needed the day when it rolls around

A quick look into my current split:
1: Legs + back
2: Push
3: Arms
4: Rest
5: Legs
6: Pull

This is obviously a moving target and what we are focusing on for current push phase - and the sets and volume are adjusted as we move along weekly

Blood works have been booked in for next week to see how we are tracking and if we will need to wind down the push phase into a mini health phase before going again

Lots of meal prep, getting my 10k steps and relaxing on the agenda for today

Massive love to the legends @Raptor Labs @Raptor Rep as always - before joining the team I was a huge advocate and more so a customer of the gentleman, I can’t recommend them enough!

Breakfast this morning: chicken, rice, pineapple, micros, chilli

View attachment 131254

@Yuri it’s good that you’re getting some rest days in big guy. I’m sure your body can use it.

 

[Ulter]

Yeah for sure my brother, super grateful to have the help and guidance I have now

EVo family support!