Female Log Female Growth Cycle - HGH and Primobolan Log

[RoySimpson]

Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.

• 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
• 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
• Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
  Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle

Body & Health Markers:

• BP: averaging around 105/68, staying perfectly steady.
• Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
  Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.

@_bubbles putting in some serious work right here! Nothing better than excellent sleep and recovery!

 

[OldSchoolRyan]

Hey everyone,

Bloods came back looking — everything within healthy ranges after 13 weeks off post-show, so it’s full steam ahead with the next cycle! Feeling strong, recovered, and ready to build on last season.

Special mention to @Raptor Labs for the support! - super grateful for the opportunity to represent the brand while tracking this cycle.

Current Compounds:
• 5iu GH daily
• Primo 0.25mg twice a week (Monday & Friday)

Training Split (4x/week):

Monday – Lower Body
• BB RDL’s 2 x 8–10
• Hip Thrusts 2 x 12–15
• Close Low Stance Leg Press 2 x 12–15
• Unilateral Leg Extensions 2 x 10–12 each side
• Lying Leg Curls 2 x 8–10
• Standing Calf Raise 2 x 12–15

Tuesday – Rest

Wednesday – Lower Body & Abs
• Hack Squats 2 x 10–12
• Assisted Split Squats 2 x 10–12 per side
• Seated Leg Curls 2 x 8–10
• Weighted Back Extensions 2 x 12–15
• Glute Kickbacks 2 x 10–12
• Ab Crunch Machine 2 x 12–15

Thursday – Rest

Friday – Quads, Calves & Delts
• Pendulum Squats 2 x 10–12
• Unilateral Leg Press 2 x 12–15 (low foot placement)
• Leg Extensions 2 x 10–12
• Toe Presses 2 x 10–12
• Seated Calf Raise 2 x 12–15
• Machine Shoulder Press 2 x 8–10

Saturday – Glutes, Hamstrings & Lats
• B-Stance RDL’s 2 x 8–10 per side
• DB Deficit Back Lunge 2 x 10–12 per side
• Hip Thrusts Machine 2 x 10–12
• Hip Abduction Machine 2 x 12–15
• Seated Leg Curls 2 x 8–10 last
• Neutral Shoulder Width Grip Pulldowns 2 x 8–10

Sunday – Rest

Output Goals:
• Average 10–12k steps/day
• 2 x 20min cardio sessions/week

Nutrition:
• Training days: 2859 kcal – 177g P / 415g C / 55g F
• Non-training days: 2654 kcal – 167g P / 331g C / 74g F

Supplements:
• Fish Oil
• Digestive Enzymes
• Berberine
• Vitamin K
• Tuca
• Vitamin D
• Vitamin C

Excited to track this cycle, see the progress, and keep the log updated for everyone!

Looking solid! Your bloods are in check, split is well-structured, and nutrition is dialed — seems like you’re set for a clean, productive cycle. Love the balance of volume, recovery, and step/cardio goals. Tracking everything so meticulously will pay off. Excited to see the results and updates from this cycle!

 

[LevButlerov]

Looking solid! Your bloods are in check, split is well-structured, and nutrition is dialed — seems like you’re set for a clean, productive cycle. Love the balance of volume, recovery, and step/cardio goals. Tracking everything so meticulously will pay off. Excited to see the results and updates from this cycle!

Don't use AI to post, your last warning before suspension @OldSchoolRyan

 

[25homes]

Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.

• 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
• 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
• Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
  Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle

Body & Health Markers:

• BP: averaging around 105/68, staying perfectly steady.
• Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
  Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.

Nice update right here

 

[Noah Wixx]

Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.

• 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
• 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
• Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
  Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle

Body & Health Markers:

• BP: averaging around 105/68, staying perfectly steady.
• Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
  Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.

Absolutely smart samll steps lead into giant ones overall good mindset and approach

 

[Tiger Salman Khan]

Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.

• 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
• 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
• Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
  Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle

Body & Health Markers:

• BP: averaging around 105/68, staying perfectly steady.
• Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
  Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.

@_bubbles awesome updates....keep shining.......

 

[ballin2504]

Slight food increase this week just +100 cals but everything’s staying tight and purposeful. We’re right in that eye of the storm stage of the off-season where the goal is steady progression without slipping into excess. It’s that fine line between fuelling growth and maintaining shape and I feel like we’re walking it perfectly right now.


Training Highlights:
This week’s sessions have been some of the best yet. Strength continues to move up, and the mind–muscle connection feels locked in across all movements.

• 45 kg DB RDLs – finally hitting these comfortably with full control, no swing, and that deep stretch where you just know you’ve connected with the muscle.
• 5 pps quad-dominant leg press – smooth tempo, constant tension, no shortcuts. I genuinely felt sick from how pumped my legs were
• Added glute medius work – focusing on that upper shelf that’s so key for the Wellness structure. That little detail completely changes the shape from the side.
  Coach was honestly buzzing this week — his comment was, “I think your glutes have doubled in size.” Definitely a nice bit of feedback this deep into a cycle

Body & Health Markers:

• BP: averaging around 105/68, staying perfectly steady.
• Fasting glucose: sitting between 4.5–5.0 mmol/L, depending on how long it’s been since the last meal.
  Everything internally is in check, which is something I’m really proud of — it shows the balance between pushing performance and keeping health a top priority.

General Notes:
Training is feeling smooth, recovery is excellent, and sleep has been consistent. Food digestion is great — no bloating, no heaviness — just clean energy and fullness. Slight visual changes week to week now too tighter waist, fuller glutes, and overall better shape through the lower body.


With two more weeks left on this cycle, I can confidently say we’ve made amazing progress. The combination of smart food adjustments, structured training, and keeping stress markers low is paying off big time.


Takeaway from the week:
Small, consistent moves will always beat big reckless jumps. That goes for training, food, and everything in between. Right now, it’s about staying composed and letting the work compound.

Awesome work!!!

 

[_bubbles]

Next Chapter Locked In

@Raptor Labs @Raptor Rep

After a lot of thought and a few good talks with my coach, I’ve decided that I’ll be stepping on stage again for Season A 2026 IFBB.


This past season was such a big moment for me. Coming away as the open winner and taking 2nd overall, so close to that pro card, really showed how far we’ve come. It also reminded me how much more we can still refine. I truly believe with the direction we’re heading, we’ll be bringing an even stronger package next time.


Off-season so far has been smooth, consistent, and honestly really rewarding. Training feels incredible right now, food is in a great place, and my health markers are staying spot on. The glute development has come up a lot, especially through the medius, and the Wellness shape is starting to really show.


The next few months will be all about continuing to build through the glutes and ham–glute tie-in, keeping the waist tight, and balancing the upper so it complements the lower half. I want to bring a complete, flowing look with more fullness, more balance, and more confidence on stage.


There’s something really motivating about having a clear goal again. Two more weeks left on this current cycle, then I’ll pull back, clean up, and transition into the next phase with a clear plan in place.


It feels like everything’s clicking right now — the training, the structure, the mindset.
We’re exactly where we need to be.

 

[LevButlerov]

Next Chapter Locked In

@Raptor Labs @Raptor Rep

After a lot of thought and a few good talks with my coach, I’ve decided that I’ll be stepping on stage again for Season A 2026 IFBB.


This past season was such a big moment for me. Coming away as the open winner and taking 2nd overall, so close to that pro card, really showed how far we’ve come. It also reminded me how much more we can still refine. I truly believe with the direction we’re heading, we’ll be bringing an even stronger package next time.


Off-season so far has been smooth, consistent, and honestly really rewarding. Training feels incredible right now, food is in a great place, and my health markers are staying spot on. The glute development has come up a lot, especially through the medius, and the Wellness shape is starting to really show.


The next few months will be all about continuing to build through the glutes and ham–glute tie-in, keeping the waist tight, and balancing the upper so it complements the lower half. I want to bring a complete, flowing look with more fullness, more balance, and more confidence on stage.


There’s something really motivating about having a clear goal again. Two more weeks left on this current cycle, then I’ll pull back, clean up, and transition into the next phase with a clear plan in place.


It feels like everything’s clicking right now — the training, the structure, the mindset.
We’re exactly where we need to be.

You’ve got big quads in the pic and the shape fits Wellness perfectly. The glute and leg balance is coming up great and you’re clearly growing in all the right spots.

Off-season plan sounds dialed in, especially with the focus on glute and ham tie-in. Keep food high and training heavy through compounds, you’ll bring an even better look next season.

 

[_bubbles]

You’ve got big quads in the pic and the shape fits Wellness perfectly. The glute and leg balance is coming up great and you’re clearly growing in all the right spots.

Off-season plan sounds dialed in, especially with the focus on glute and ham tie-in. Keep food high and training heavy through compounds, you’ll bring an even better look next season.

appreciate your constant kind words

 

[BeMe]

Next Chapter Locked In

@Raptor Labs @Raptor Rep

After a lot of thought and a few good talks with my coach, I’ve decided that I’ll be stepping on stage again for Season A 2026 IFBB.


This past season was such a big moment for me. Coming away as the open winner and taking 2nd overall, so close to that pro card, really showed how far we’ve come. It also reminded me how much more we can still refine. I truly believe with the direction we’re heading, we’ll be bringing an even stronger package next time.


Off-season so far has been smooth, consistent, and honestly really rewarding. Training feels incredible right now, food is in a great place, and my health markers are staying spot on. The glute development has come up a lot, especially through the medius, and the Wellness shape is starting to really show.


The next few months will be all about continuing to build through the glutes and ham–glute tie-in, keeping the waist tight, and balancing the upper so it complements the lower half. I want to bring a complete, flowing look with more fullness, more balance, and more confidence on stage.


There’s something really motivating about having a clear goal again. Two more weeks left on this current cycle, then I’ll pull back, clean up, and transition into the next phase with a clear plan in place.


It feels like everything’s clicking right now — the training, the structure, the mindset.
We’re exactly where we need to be.

Quads are out of this world. You're really killn it @_bubbles

Which category do you compete in?

 

[LevButlerov]

appreciate your constant kind words

EVO family loves and supports you our Iron Sister @_bubbles

 

[Raptor Rep]

Next Chapter Locked In

@Raptor Labs @Raptor Rep

After a lot of thought and a few good talks with my coach, I’ve decided that I’ll be stepping on stage again for Season A 2026 IFBB.


This past season was such a big moment for me. Coming away as the open winner and taking 2nd overall, so close to that pro card, really showed how far we’ve come. It also reminded me how much more we can still refine. I truly believe with the direction we’re heading, we’ll be bringing an even stronger package next time.


Off-season so far has been smooth, consistent, and honestly really rewarding. Training feels incredible right now, food is in a great place, and my health markers are staying spot on. The glute development has come up a lot, especially through the medius, and the Wellness shape is starting to really show.


The next few months will be all about continuing to build through the glutes and ham–glute tie-in, keeping the waist tight, and balancing the upper so it complements the lower half. I want to bring a complete, flowing look with more fullness, more balance, and more confidence on stage.


There’s something really motivating about having a clear goal again. Two more weeks left on this current cycle, then I’ll pull back, clean up, and transition into the next phase with a clear plan in place.


It feels like everything’s clicking right now — the training, the structure, the mindset.
We’re exactly where we need to be.

I absolutely love this, how exciting

 

[_bubbles]

Quads are out of this world. You're really killn it @_bubbles

Which category do you compete in?

i compete in the wellness category

 

[_bubbles]

Hi Evo Family!

Three weeks out from starting prep and this phase has been all about staying in a small surplus to allow the body to settle and consolidate the new tissue built over the past few months. It is the point where I stop chasing more size and focus on letting everything mature and lock in.


Training has felt powerful and consistent. Strength has held across all the main lifts and the look continues to tighten even with food slightly higher. That is the perfect balance I look for at this stage. The body feels full yet controlled, with no excess or spill.


Health markers are right where they should be. Blood pressure has remained steady at an average of 105 over 68, the same as previous updates. Fasting glucose continues to sit around 4.5 to 5 depending on how long it has been since the last meal. I have been using Metformin from @Raptor Labs which has helped keep everything stable while calories have been higher. It has also improved how I partition nutrients and maintain fullness through the day.


In about three weeks I will be getting a full round of bloods done before starting prep. I always like to have everything documented before pushing. Hormones, liver and kidney function, cholesterol and everything else will be checked. It gives me peace of mind and sets the standard for how I want my body operating heading into this next phase.


The goal right now is to stay calm and consistent. No unnecessary changes and letting the tissue consolidate, keeping recovery smooth and continuing to train with intent. My body feels responsive, energy is steady and mentally I am in a really solid place.


The plan is simple, start prep healthy, strong and in a good position so the next phase becomes about refinement rather than chasing condition just yet. From previous experiences i've learnt not to sprint prep the whole way. Learn to run at different paces at different periods.


Season A 2026 is getting close and the vision is clear.

 

[BeMe]

i compete in the wellness category

Makes sense. You got a perfect physique for wellness. You're gonna kill it!

 

[Sheshredz]

Love seeing more strong girlies

 

[Sheshredz]

Love seeing more strong girlies

 

[BeMe]

Love seeing more strong girlies

We have quite a few top competitors here. One of our sisters just competed in the Olympia.

If you're looking for strong motivational women crushing it in their given field then you've come to the right place!

 

[LevButlerov]

Hi Evo Family!

Three weeks out from starting prep and this phase has been all about staying in a small surplus to allow the body to settle and consolidate the new tissue built over the past few months. It is the point where I stop chasing more size and focus on letting everything mature and lock in.


Training has felt powerful and consistent. Strength has held across all the main lifts and the look continues to tighten even with food slightly higher. That is the perfect balance I look for at this stage. The body feels full yet controlled, with no excess or spill.


Health markers are right where they should be. Blood pressure has remained steady at an average of 105 over 68, the same as previous updates. Fasting glucose continues to sit around 4.5 to 5 depending on how long it has been since the last meal. I have been using Metformin from @Raptor Labs which has helped keep everything stable while calories have been higher. It has also improved how I partition nutrients and maintain fullness through the day.


In about three weeks I will be getting a full round of bloods done before starting prep. I always like to have everything documented before pushing. Hormones, liver and kidney function, cholesterol and everything else will be checked. It gives me peace of mind and sets the standard for how I want my body operating heading into this next phase.


The goal right now is to stay calm and consistent. No unnecessary changes and letting the tissue consolidate, keeping recovery smooth and continuing to train with intent. My body feels responsive, energy is steady and mentally I am in a really solid place.


The plan is simple, start prep healthy, strong and in a good position so the next phase becomes about refinement rather than chasing condition just yet. From previous experiences i've learnt not to sprint prep the whole way. Learn to run at different paces at different periods.


Season A 2026 is getting close and the vision is clear.

You look good in the picture, strong size and legs sister!

Holding that small surplus while tightening up is the perfect setup before prep, you’re in a solid spot heading into Season A.

 

[Mobster]

There's no such thing as 'consolidate the new tissue'per se. It's just adaption.

IE: we train and eat we grow. If wee grow a LOT and QUICKLY we MUST (body, training and nutrition) adapt. By way of example (I've said this on the podcasts) if magically we added 20lbs it'd take WEEKS for support, connective tissue and even bones to get used to it

 

[Raptor Rep]

Hi Evo Family!

Three weeks out from starting prep and this phase has been all about staying in a small surplus to allow the body to settle and consolidate the new tissue built over the past few months. It is the point where I stop chasing more size and focus on letting everything mature and lock in.


Training has felt powerful and consistent. Strength has held across all the main lifts and the look continues to tighten even with food slightly higher. That is the perfect balance I look for at this stage. The body feels full yet controlled, with no excess or spill.


Health markers are right where they should be. Blood pressure has remained steady at an average of 105 over 68, the same as previous updates. Fasting glucose continues to sit around 4.5 to 5 depending on how long it has been since the last meal. I have been using Metformin from @Raptor Labs which has helped keep everything stable while calories have been higher. It has also improved how I partition nutrients and maintain fullness through the day.


In about three weeks I will be getting a full round of bloods done before starting prep. I always like to have everything documented before pushing. Hormones, liver and kidney function, cholesterol and everything else will be checked. It gives me peace of mind and sets the standard for how I want my body operating heading into this next phase.


The goal right now is to stay calm and consistent. No unnecessary changes and letting the tissue consolidate, keeping recovery smooth and continuing to train with intent. My body feels responsive, energy is steady and mentally I am in a really solid place.


The plan is simple, start prep healthy, strong and in a good position so the next phase becomes about refinement rather than chasing condition just yet. From previous experiences i've learnt not to sprint prep the whole way. Learn to run at different paces at different periods.


Season A 2026 is getting close and the vision is clear.

great update love to read all of this, things really going in the right direction

 

[_bubbles]

There's no such thing as 'consolidate the new tissue'per se. It's just adaption.

IE: we train and eat we grow. If wee grow a LOT and QUICKLY we MUST (body, training and nutrition) adapt. By way of example (I've said this on the podcasts) if magically we added 20lbs it'd take WEEKS for support, connective tissue and even bones to get used to it

I get what you mean about adaptation. We train, eat, grow and the body adjusts. But saying there’s no need for a consolidation phase isn’t really accurate. It’s not about stopping progress, it’s about letting everything else catch up to the muscle.


When you build size or strength quickly, the muscles adapt faster than the supporting structures. Research shows tendons take around eight to twelve weeks of consistent loading before they increase stiffness or structure, as found by Bohm and colleagues in Sports Medicine Open (2015). Bone remodeling takes months according to Lanyon and Gibson in the Journal of Bone and Mineral Research (2022).


If you gain muscle or strength faster than your tendons and bones adapt, you start producing more force than those tissues can handle. That’s when things start to ache or break down. It’s why high-level strength coaches and rehab specialists use consolidation phases. They help connective tissue, tendons and bone adapt properly before intensity is pushed again.


Tim Gabbett’s research in the British Journal of Sports Medicine (2016) also showed that sharp spikes in training load are one of the biggest causes of soft tissue injuries. So a consolidation block simply smooths that curve.


Adaptation happens, but not all systems adapt at the same pace. A consolidation phase respects that difference and keeps you progressing without breaking down. It’s not bro science, it’s basic physiology backed by solid evidence.

 

[_bubbles]

There's no such thing as 'consolidate the new tissue'per se. It's just adaption.

IE: we train and eat we grow. If wee grow a LOT and QUICKLY we MUST (body, training and nutrition) adapt. By way of example (I've said this on the podcasts) if magically we added 20lbs it'd take WEEKS for support, connective tissue and even bones to get used to it

So this phase isn’t about slowing down progress, it’s about locking in what I’ve built, letting my joints and tendons match my current strength, and making sure I’m durable enough to handle the cut. I’d rather start prep fully adapted than chase numbers and end up managing issues ten weeks out.

 

[s.gentz]

Hi Evo Family!

Three weeks out from starting prep and this phase has been all about staying in a small surplus to allow the body to settle and consolidate the new tissue built over the past few months. It is the point where I stop chasing more size and focus on letting everything mature and lock in.


Training has felt powerful and consistent. Strength has held across all the main lifts and the look continues to tighten even with food slightly higher. That is the perfect balance I look for at this stage. The body feels full yet controlled, with no excess or spill.


Health markers are right where they should be. Blood pressure has remained steady at an average of 105 over 68, the same as previous updates. Fasting glucose continues to sit around 4.5 to 5 depending on how long it has been since the last meal. I have been using Metformin from @Raptor Labs which has helped keep everything stable while calories have been higher. It has also improved how I partition nutrients and maintain fullness through the day.


In about three weeks I will be getting a full round of bloods done before starting prep. I always like to have everything documented before pushing. Hormones, liver and kidney function, cholesterol and everything else will be checked. It gives me peace of mind and sets the standard for how I want my body operating heading into this next phase.


The goal right now is to stay calm and consistent. No unnecessary changes and letting the tissue consolidate, keeping recovery smooth and continuing to train with intent. My body feels responsive, energy is steady and mentally I am in a really solid place.


The plan is simple, start prep healthy, strong and in a good position so the next phase becomes about refinement rather than chasing condition just yet. From previous experiences i've learnt not to sprint prep the whole way. Learn to run at different paces at different periods.


Season A 2026 is getting close and the vision is clear.

Serious quads @_bubbles!!!!
When is your show date?

 

[_bubbles]

Serious quads @_bubbles!!!!
When is your show date?

Thankyou @s.gentz!! Show dates haven't yet been released however we are guesstimating around April 26th at this stage

 

[Ulter]

So this phase isn’t about slowing down progress, it’s about locking in what I’ve built, letting my joints and tendons match my current strength, and making sure I’m durable enough to handle the cut. I’d rather start prep fully adapted than chase numbers and end up managing issues ten weeks out.

You're very, very intelligent. I would be curious to learning more about some of these things that you're doing. The whole thing would adaptation and that sort of thing. @_bubbles

 

[ceo]

Hi Evo Family!

Three weeks out from starting prep and this phase has been all about staying in a small surplus to allow the body to settle and consolidate the new tissue built over the past few months. It is the point where I stop chasing more size and focus on letting everything mature and lock in.


Training has felt powerful and consistent. Strength has held across all the main lifts and the look continues to tighten even with food slightly higher. That is the perfect balance I look for at this stage. The body feels full yet controlled, with no excess or spill.


Health markers are right where they should be. Blood pressure has remained steady at an average of 105 over 68, the same as previous updates. Fasting glucose continues to sit around 4.5 to 5 depending on how long it has been since the last meal. I have been using Metformin from @Raptor Labs which has helped keep everything stable while calories have been higher. It has also improved how I partition nutrients and maintain fullness through the day.


In about three weeks I will be getting a full round of bloods done before starting prep. I always like to have everything documented before pushing. Hormones, liver and kidney function, cholesterol and everything else will be checked. It gives me peace of mind and sets the standard for how I want my body operating heading into this next phase.


The goal right now is to stay calm and consistent. No unnecessary changes and letting the tissue consolidate, keeping recovery smooth and continuing to train with intent. My body feels responsive, energy is steady and mentally I am in a really solid place.


The plan is simple, start prep healthy, strong and in a good position so the next phase becomes about refinement rather than chasing condition just yet. From previous experiences i've learnt not to sprint prep the whole way. Learn to run at different paces at different periods.


Season A 2026 is getting close and the vision is clear.

sister you looking good! @_bubbles Your best features for sure are your legs. They're popping out like crazy I love it.

 

[stevesmi]

Hi Evo Family!

Three weeks out from starting prep and this phase has been all about staying in a small surplus to allow the body to settle and consolidate the new tissue built over the past few months. It is the point where I stop chasing more size and focus on letting everything mature and lock in.


Training has felt powerful and consistent. Strength has held across all the main lifts and the look continues to tighten even with food slightly higher. That is the perfect balance I look for at this stage. The body feels full yet controlled, with no excess or spill.


Health markers are right where they should be. Blood pressure has remained steady at an average of 105 over 68, the same as previous updates. Fasting glucose continues to sit around 4.5 to 5 depending on how long it has been since the last meal. I have been using Metformin from @Raptor Labs which has helped keep everything stable while calories have been higher. It has also improved how I partition nutrients and maintain fullness through the day.


In about three weeks I will be getting a full round of bloods done before starting prep. I always like to have everything documented before pushing. Hormones, liver and kidney function, cholesterol and everything else will be checked. It gives me peace of mind and sets the standard for how I want my body operating heading into this next phase.


The goal right now is to stay calm and consistent. No unnecessary changes and letting the tissue consolidate, keeping recovery smooth and continuing to train with intent. My body feels responsive, energy is steady and mentally I am in a really solid place.


The plan is simple, start prep healthy, strong and in a good position so the next phase becomes about refinement rather than chasing condition just yet. From previous experiences i've learnt not to sprint prep the whole way. Learn to run at different paces at different periods.


Season A 2026 is getting close and the vision is clear.

@_bubbles proud of you on this update! the prep is encouraging so far. i like how you aren't chasing size

 

[_bubbles]

You're very, very intelligent. I would be curious to learning more about some of these things that you're doing. The whole thing would adaptation and that sort of thing. @_bubbles

always feel free to message me! happy to have an open extended discussion! I'm sure i would learn so much from you!

 

[_bubbles]

@_bubbles proud of you on this update! the prep is encouraging so far. i like how you aren't chasing size

so much love!

 

[2Thick]

Hi Evo Family!

Three weeks out from starting prep and this phase has been all about staying in a small surplus to allow the body to settle and consolidate the new tissue built over the past few months. It is the point where I stop chasing more size and focus on letting everything mature and lock in.


Training has felt powerful and consistent. Strength has held across all the main lifts and the look continues to tighten even with food slightly higher. That is the perfect balance I look for at this stage. The body feels full yet controlled, with no excess or spill.


Health markers are right where they should be. Blood pressure has remained steady at an average of 105 over 68, the same as previous updates. Fasting glucose continues to sit around 4.5 to 5 depending on how long it has been since the last meal. I have been using Metformin from @Raptor Labs which has helped keep everything stable while calories have been higher. It has also improved how I partition nutrients and maintain fullness through the day.


In about three weeks I will be getting a full round of bloods done before starting prep. I always like to have everything documented before pushing. Hormones, liver and kidney function, cholesterol and everything else will be checked. It gives me peace of mind and sets the standard for how I want my body operating heading into this next phase.


The goal right now is to stay calm and consistent. No unnecessary changes and letting the tissue consolidate, keeping recovery smooth and continuing to train with intent. My body feels responsive, energy is steady and mentally I am in a really solid place.


The plan is simple, start prep healthy, strong and in a good position so the next phase becomes about refinement rather than chasing condition just yet. From previous experiences i've learnt not to sprint prep the whole way. Learn to run at different paces at different periods.


Season A 2026 is getting close and the vision is clear.

@_bubbles I'm glad that you set out some goals and visions for the next year. It's hard to believe that the year is almost done. It's been a crazy one. I also love that your blood pressure is so solid that's a big problem.

 

[Jigglybuff]

Top tier hardwork matched with great genetics for wellness

I love all the insights you have for lower posterior training since that’s something I do need to improve more — and the cycle transparency is always very interesting and very appreciated in an industry where a good majority lie

Not long now till prep I reckon for you based off what I’ve read — I know you are going to do amazing !! Here to support and follow along !! Go get it girl

 

[ROIDDERS]

Hi Evo Family!

Three weeks out from starting prep and this phase has been all about staying in a small surplus to allow the body to settle and consolidate the new tissue built over the past few months. It is the point where I stop chasing more size and focus on letting everything mature and lock in.


Training has felt powerful and consistent. Strength has held across all the main lifts and the look continues to tighten even with food slightly higher. That is the perfect balance I look for at this stage. The body feels full yet controlled, with no excess or spill.


Health markers are right where they should be. Blood pressure has remained steady at an average of 105 over 68, the same as previous updates. Fasting glucose continues to sit around 4.5 to 5 depending on how long it has been since the last meal. I have been using Metformin from @Raptor Labs which has helped keep everything stable while calories have been higher. It has also improved how I partition nutrients and maintain fullness through the day.


In about three weeks I will be getting a full round of bloods done before starting prep. I always like to have everything documented before pushing. Hormones, liver and kidney function, cholesterol and everything else will be checked. It gives me peace of mind and sets the standard for how I want my body operating heading into this next phase.


The goal right now is to stay calm and consistent. No unnecessary changes and letting the tissue consolidate, keeping recovery smooth and continuing to train with intent. My body feels responsive, energy is steady and mentally I am in a really solid place.


The plan is simple, start prep healthy, strong and in a good position so the next phase becomes about refinement rather than chasing condition just yet. From previous experiences i've learnt not to sprint prep the whole way. Learn to run at different paces at different periods.


Season A 2026 is getting close and the vision is clear.

You certainly have some terrific looking legs. They've got some good growth on them. Your upper quads especially have very good size. Can definitely tell you're not a stranger to the squat rack. @_bubbles

 

[RoySimpson]

Hi Evo Family!

Three weeks out from starting prep and this phase has been all about staying in a small surplus to allow the body to settle and consolidate the new tissue built over the past few months. It is the point where I stop chasing more size and focus on letting everything mature and lock in.


Training has felt powerful and consistent. Strength has held across all the main lifts and the look continues to tighten even with food slightly higher. That is the perfect balance I look for at this stage. The body feels full yet controlled, with no excess or spill.


Health markers are right where they should be. Blood pressure has remained steady at an average of 105 over 68, the same as previous updates. Fasting glucose continues to sit around 4.5 to 5 depending on how long it has been since the last meal. I have been using Metformin from @Raptor Labs which has helped keep everything stable while calories have been higher. It has also improved how I partition nutrients and maintain fullness through the day.


In about three weeks I will be getting a full round of bloods done before starting prep. I always like to have everything documented before pushing. Hormones, liver and kidney function, cholesterol and everything else will be checked. It gives me peace of mind and sets the standard for how I want my body operating heading into this next phase.


The goal right now is to stay calm and consistent. No unnecessary changes and letting the tissue consolidate, keeping recovery smooth and continuing to train with intent. My body feels responsive, energy is steady and mentally I am in a really solid place.


The plan is simple, start prep healthy, strong and in a good position so the next phase becomes about refinement rather than chasing condition just yet. From previous experiences i've learnt not to sprint prep the whole way. Learn to run at different paces at different periods.


Season A 2026 is getting close and the vision is clear.

@_bubbles Quads are looking thick!

 

[Ulter]

always feel free to message me! happy to have an open extended discussion! I'm sure i would learn so much from you!

yeah once i make up with my daughter (she is still pissed at me for flushing her expensive barbies down the toilet ) i hope to see her on here and you both can ping pong ideas

 

[Allupfromhere]

The sisters bringing in the pro heat to evo! Showing the fellas how it gets done

 

[ballin2504]

Hi Evo Family!

Three weeks out from starting prep and this phase has been all about staying in a small surplus to allow the body to settle and consolidate the new tissue built over the past few months. It is the point where I stop chasing more size and focus on letting everything mature and lock in.


Training has felt powerful and consistent. Strength has held across all the main lifts and the look continues to tighten even with food slightly higher. That is the perfect balance I look for at this stage. The body feels full yet controlled, with no excess or spill.


Health markers are right where they should be. Blood pressure has remained steady at an average of 105 over 68, the same as previous updates. Fasting glucose continues to sit around 4.5 to 5 depending on how long it has been since the last meal. I have been using Metformin from @Raptor Labs which has helped keep everything stable while calories have been higher. It has also improved how I partition nutrients and maintain fullness through the day.


In about three weeks I will be getting a full round of bloods done before starting prep. I always like to have everything documented before pushing. Hormones, liver and kidney function, cholesterol and everything else will be checked. It gives me peace of mind and sets the standard for how I want my body operating heading into this next phase.


The goal right now is to stay calm and consistent. No unnecessary changes and letting the tissue consolidate, keeping recovery smooth and continuing to train with intent. My body feels responsive, energy is steady and mentally I am in a really solid place.


The plan is simple, start prep healthy, strong and in a good position so the next phase becomes about refinement rather than chasing condition just yet. From previous experiences i've learnt not to sprint prep the whole way. Learn to run at different paces at different periods.


Season A 2026 is getting close and the vision is clear.

@_bubbles your health markers are looking great! Looks like you’re doing great and staying the course.

 

[_bubbles]

@_bubbles I'm glad that you set out some goals and visions for the next year. It's hard to believe that the year is almost done. It's been a crazy one. I also love that your blood pressure is so solid that's a big problem.

I really appreciate that!! This year’s been a rollercoaster for sure but feeling good heading into the next one. Gotta celebrate those small wins - BP included .

 

[_bubbles]

Top tier hardwork matched with great genetics for wellness

I love all the insights you have for lower posterior training since that’s something I do need to improve more — and the cycle transparency is always very interesting and very appreciated in an industry where a good majority lie

Not long now till prep I reckon for you based off what I’ve read — I know you are going to do amazing !! Here to support and follow along !! Go get it girl

Appreciate that heaps!! Means a lot that you notice the transparency - I’m all about keeping it real in this space. Lower posterior has been my mission lately prep’s right around the corner now, super excited to push for that next level!!! I also respect and admire you highly so this is extra special!!

 

[_bubbles]

You certainly have some terrific looking legs. They've got some good growth on them. Your upper quads especially have very good size. Can definitely tell you're not a stranger to the squat rack. @_bubbles

thank you!! The squat rack and I have definitely spent a fair bit of time together been working hard to bring up the legs so that means a lot!

 

[_bubbles]

@_bubbles Quads are looking thick!

Thank you! Been really focusing on bringing them up this season, so that means a lot

 

[_bubbles]

The sisters bringing in the pro heat to evo! Showing the fellas how it gets done

Appreciate that!! So good seeing everyone levelling up, the energy this season is unreal!!!!

 

[_bubbles]

@_bubbles your health markers are looking great! Looks like you’re doing great and staying the course.

Thank you so much! I really appreciate that, I've certainly been putting in the work and trying to stay consistent

 

[ROIDDERS]

thank you!! The squat rack and I have definitely spent a fair bit of time together been working hard to bring up the legs so that means a lot!

You've definitely earned it.

 

[Allupfromhere]

Thank you so much! I really appreciate that, I've certainly been putting in the work and trying to stay consistent

It definitely shows

You've definitely earned it.

Agreed

 

[2Thick]

I really appreciate that!! This year’s been a rollercoaster for sure but feeling good heading into the next one. Gotta celebrate those small wins - BP included .

Tell me about it. It's been a huge roller coaster.

 

[_bubbles]

Hey Evo Fam!
Had a deload last week to freshen up and reset before jumping into the next block. I'm now running a new lower dominant structure and keeping calories steady for now while I finish this health phase. Currently off everything except GH. Bloods will be done next week before tightening things up. Calories will drop in two weeks and the road to Season A begins


Monday — Lower Body
Pendulum Squats 3 x 8–10
Low Stance Leg Press 3 x 12–15
Barbell RDLs 3 x 8–10
Unilateral Leg Curls 3 x 8–10 (standing or lying)
Standing Calf Raise 3 x 10–12


Tuesday — Rest


Wednesday — Lower Body & Abs
Hip Thrusts 3 x 12–15
Assisted Split Squats 3 x 8–10
Sumo Stance Belt Squats 3 x 10–12
Leg Extensions 3 x 15–18
Lying Leg Curls 3 x 8–10
Seated Leg Curls 3 x 12–15
Ab Crunch Machine 3 x 15–20

Thursday — Rest


Friday — Quads, Calves & Delts
Hack Squats 3 x 8–10
Leg Extensions 3 x 12–15
Unilateral Leg Press 3 x 10–12 (low stance)
Toe Presses 3 x 12–15
Seated Calf Raise 3 x 15–18
Machine Side Raise 3 x 10–12


Saturday — Glutes, Hamstrings & Lats
Smith Machine Deficit Back Lunges 3 x 8–10 per leg
Hip Abduction Machine 3 x 12–15
Hip Thrusts 3 x 8–10
Smith Machine B-Stance RDLs 3 x 8–10
Seated Leg Curls 3 x 8–10
Single Arm Machine Row 3 x 8–10 (drive elbow to hip to engage lats)


Sunday — Rest


Feeling recharged after the deload and ready to push again. Legs feel strong, recovery is in a good place and focus is locked in. The next few weeks are about rebuilding momentum and tightening structure before prep begins.

 

[Allupfromhere]

Hey Evo Fam!
Had a deload last week to freshen up and reset before jumping into the next block. I'm now running a new lower dominant structure and keeping calories steady for now while I finish this health phase. Currently off everything except GH. Bloods will be done next week before tightening things up. Calories will drop in two weeks and the road to Season A begins


Monday — Lower Body
Pendulum Squats 3 x 8–10
Low Stance Leg Press 3 x 12–15
Barbell RDLs 3 x 8–10
Unilateral Leg Curls 3 x 8–10 (standing or lying)
Standing Calf Raise 3 x 10–12


Tuesday — Rest


Wednesday — Lower Body & Abs
Hip Thrusts 3 x 12–15
Assisted Split Squats 3 x 8–10
Sumo Stance Belt Squats 3 x 10–12
Leg Extensions 3 x 15–18
Lying Leg Curls 3 x 8–10
Seated Leg Curls 3 x 12–15
Ab Crunch Machine 3 x 15–20

Thursday — Rest


Friday — Quads, Calves & Delts
Hack Squats 3 x 8–10
Leg Extensions 3 x 12–15
Unilateral Leg Press 3 x 10–12 (low stance)
Toe Presses 3 x 12–15
Seated Calf Raise 3 x 15–18
Machine Side Raise 3 x 10–12


Saturday — Glutes, Hamstrings & Lats
Smith Machine Deficit Back Lunges 3 x 8–10 per leg
Hip Abduction Machine 3 x 12–15
Hip Thrusts 3 x 8–10
Smith Machine B-Stance RDLs 3 x 8–10
Seated Leg Curls 3 x 8–10
Single Arm Machine Row 3 x 8–10 (drive elbow to hip to engage lats)


Sunday — Rest


Feeling recharged after the deload and ready to push again. Legs feel strong, recovery is in a good place and focus is locked in. The next few weeks are about rebuilding momentum and tightening structure before prep begins.

Your an absolute weapon

 

[LevButlerov]

Hey Evo Fam!
Had a deload last week to freshen up and reset before jumping into the next block. I'm now running a new lower dominant structure and keeping calories steady for now while I finish this health phase. Currently off everything except GH. Bloods will be done next week before tightening things up. Calories will drop in two weeks and the road to Season A begins


Monday — Lower Body
Pendulum Squats 3 x 8–10
Low Stance Leg Press 3 x 12–15
Barbell RDLs 3 x 8–10
Unilateral Leg Curls 3 x 8–10 (standing or lying)
Standing Calf Raise 3 x 10–12


Tuesday — Rest


Wednesday — Lower Body & Abs
Hip Thrusts 3 x 12–15
Assisted Split Squats 3 x 8–10
Sumo Stance Belt Squats 3 x 10–12
Leg Extensions 3 x 15–18
Lying Leg Curls 3 x 8–10
Seated Leg Curls 3 x 12–15
Ab Crunch Machine 3 x 15–20

Thursday — Rest


Friday — Quads, Calves & Delts
Hack Squats 3 x 8–10
Leg Extensions 3 x 12–15
Unilateral Leg Press 3 x 10–12 (low stance)
Toe Presses 3 x 12–15
Seated Calf Raise 3 x 15–18
Machine Side Raise 3 x 10–12


Saturday — Glutes, Hamstrings & Lats
Smith Machine Deficit Back Lunges 3 x 8–10 per leg
Hip Abduction Machine 3 x 12–15
Hip Thrusts 3 x 8–10
Smith Machine B-Stance RDLs 3 x 8–10
Seated Leg Curls 3 x 8–10
Single Arm Machine Row 3 x 8–10 (drive elbow to hip to engage lats)


Sunday — Rest


Feeling recharged after the deload and ready to push again. Legs feel strong, recovery is in a good place and focus is locked in. The next few weeks are about rebuilding momentum and tightening structure before prep begins.

You look incredible in the pics, massive legs and those quads are unreal @_bubbles

Good deload choice before the prep,new pre is coming i feel it sister!

@BeMe @HarleyGuy @vanlife_gymbum @toddthelineman @Allupfromhere @Pigsy @s.gentz

 

[BeMe]

Hey Evo Fam!
Had a deload last week to freshen up and reset before jumping into the next block. I'm now running a new lower dominant structure and keeping calories steady for now while I finish this health phase. Currently off everything except GH. Bloods will be done next week before tightening things up. Calories will drop in two weeks and the road to Season A begins


Monday — Lower Body
Pendulum Squats 3 x 8–10
Low Stance Leg Press 3 x 12–15
Barbell RDLs 3 x 8–10
Unilateral Leg Curls 3 x 8–10 (standing or lying)
Standing Calf Raise 3 x 10–12


Tuesday — Rest


Wednesday — Lower Body & Abs
Hip Thrusts 3 x 12–15
Assisted Split Squats 3 x 8–10
Sumo Stance Belt Squats 3 x 10–12
Leg Extensions 3 x 15–18
Lying Leg Curls 3 x 8–10
Seated Leg Curls 3 x 12–15
Ab Crunch Machine 3 x 15–20

Thursday — Rest


Friday — Quads, Calves & Delts
Hack Squats 3 x 8–10
Leg Extensions 3 x 12–15
Unilateral Leg Press 3 x 10–12 (low stance)
Toe Presses 3 x 12–15
Seated Calf Raise 3 x 15–18
Machine Side Raise 3 x 10–12


Saturday — Glutes, Hamstrings & Lats
Smith Machine Deficit Back Lunges 3 x 8–10 per leg
Hip Abduction Machine 3 x 12–15
Hip Thrusts 3 x 8–10
Smith Machine B-Stance RDLs 3 x 8–10
Seated Leg Curls 3 x 8–10
Single Arm Machine Row 3 x 8–10 (drive elbow to hip to engage lats)


Sunday — Rest


Feeling recharged after the deload and ready to push again. Legs feel strong, recovery is in a good place and focus is locked in. The next few weeks are about rebuilding momentum and tightening structure before prep begins.

I would say I like the training setup, but it's literally my idea of hell LOL. I get why you have to do it tho and have huge respect for you being able to pull it off. That's a shit ton of volume for endless leg days. You're a killer!

 

[HarleyGuy]

Hey Evo Fam!
Had a deload last week to freshen up and reset before jumping into the next block. I'm now running a new lower dominant structure and keeping calories steady for now while I finish this health phase. Currently off everything except GH. Bloods will be done next week before tightening things up. Calories will drop in two weeks and the road to Season A begins


Monday — Lower Body
Pendulum Squats 3 x 8–10
Low Stance Leg Press 3 x 12–15
Barbell RDLs 3 x 8–10
Unilateral Leg Curls 3 x 8–10 (standing or lying)
Standing Calf Raise 3 x 10–12


Tuesday — Rest


Wednesday — Lower Body & Abs
Hip Thrusts 3 x 12–15
Assisted Split Squats 3 x 8–10
Sumo Stance Belt Squats 3 x 10–12
Leg Extensions 3 x 15–18
Lying Leg Curls 3 x 8–10
Seated Leg Curls 3 x 12–15
Ab Crunch Machine 3 x 15–20

Thursday — Rest


Friday — Quads, Calves & Delts
Hack Squats 3 x 8–10
Leg Extensions 3 x 12–15
Unilateral Leg Press 3 x 10–12 (low stance)
Toe Presses 3 x 12–15
Seated Calf Raise 3 x 15–18
Machine Side Raise 3 x 10–12


Saturday — Glutes, Hamstrings & Lats
Smith Machine Deficit Back Lunges 3 x 8–10 per leg
Hip Abduction Machine 3 x 12–15
Hip Thrusts 3 x 8–10
Smith Machine B-Stance RDLs 3 x 8–10
Seated Leg Curls 3 x 8–10
Single Arm Machine Row 3 x 8–10 (drive elbow to hip to engage lats)


Sunday — Rest


Feeling recharged after the deload and ready to push again. Legs feel strong, recovery is in a good place and focus is locked in. The next few weeks are about rebuilding momentum and tightening structure before prep begins.

Was waiting for a log update from you! I can't get enough of those leg pics they are FREAKY!!!

April 26th at this stage

Or you mean April 26th ON the stage! Can't wait. You're definitely keeping us in the dark with the upper body shots but with those legs it says it all in terms of your work ethic and your training a lot of my gym bros wouldn't keep up and that's a fact.

I definitely like the attention to detail in your single arm machine rows!

 

[Pigsy]

Great legs, takes a lot work to build legs like that

 

[Allupfromhere]

I would say I like the training setup, but it's literally my idea of hell LOL. I get why you have to do it tho and have huge respect for you being able to pull it off. That's a shit ton of volume for endless leg days. You're a killer!

Wheels like those dont come easy thats for sure... wish i had legs
@_bubbles inspiring me to go murder my legs tonight

 

[rizzlekdizzle]

Those quads are something else!

 

[Raptor Rep]

Hey Evo Fam!
Had a deload last week to freshen up and reset before jumping into the next block. I'm now running a new lower dominant structure and keeping calories steady for now while I finish this health phase. Currently off everything except GH. Bloods will be done next week before tightening things up. Calories will drop in two weeks and the road to Season A begins


Monday — Lower Body
Pendulum Squats 3 x 8–10
Low Stance Leg Press 3 x 12–15
Barbell RDLs 3 x 8–10
Unilateral Leg Curls 3 x 8–10 (standing or lying)
Standing Calf Raise 3 x 10–12


Tuesday — Rest


Wednesday — Lower Body & Abs
Hip Thrusts 3 x 12–15
Assisted Split Squats 3 x 8–10
Sumo Stance Belt Squats 3 x 10–12
Leg Extensions 3 x 15–18
Lying Leg Curls 3 x 8–10
Seated Leg Curls 3 x 12–15
Ab Crunch Machine 3 x 15–20

Thursday — Rest


Friday — Quads, Calves & Delts
Hack Squats 3 x 8–10
Leg Extensions 3 x 12–15
Unilateral Leg Press 3 x 10–12 (low stance)
Toe Presses 3 x 12–15
Seated Calf Raise 3 x 15–18
Machine Side Raise 3 x 10–12


Saturday — Glutes, Hamstrings & Lats
Smith Machine Deficit Back Lunges 3 x 8–10 per leg
Hip Abduction Machine 3 x 12–15
Hip Thrusts 3 x 8–10
Smith Machine B-Stance RDLs 3 x 8–10
Seated Leg Curls 3 x 8–10
Single Arm Machine Row 3 x 8–10 (drive elbow to hip to engage lats)


Sunday — Rest


Feeling recharged after the deload and ready to push again. Legs feel strong, recovery is in a good place and focus is locked in. The next few weeks are about rebuilding momentum and tightening structure before prep begins.

excited for the new block

lets kill it

 

[_bubbles]

Prep Stack Update!


Supps have officially arrived for this phase! I’m focusing on maintaining precision and structure as I tighten variables heading into the next stage of prep. Massive shoutout to @Raptor Labs @Raptor Rep for hooking me up and keeping things dialled in for this next run.


Each compound I've chosen to use plays a specific role in supporting the adaptations I’m chasing across performance, composition and recovery.


Clenbuterol will be introduced as a thermogenic aid to enhance fat mobilisation and metabolic rate during fasted cardio. The flavoured formulation makes adherence easier whilst keeping dosing consistent.

Retatrutide is being used strategically for appetite regulation and glucose control helping maintain a stable energy curve and improving nutrient partitioning as calories tighten.

HGH remains in for cellular repair, connective tissue support and improved recovery between heavy sessions.

T4 which assists in maintaining optimal thyroid conversion and metabolic output while in a deficit.

Have a great week!

 

[Allupfromhere]

Prep Stack Update!


Supps have officially arrived for this phase! I’m focusing on maintaining precision and structure as I tighten variables heading into the next stage of prep. Massive shoutout to @Raptor Labs @Raptor Rep for hooking me up and keeping things dialled in for this next run.


Each compound I've chosen to use plays a specific role in supporting the adaptations I’m chasing across performance, composition and recovery.


Clenbuterol will be introduced as a thermogenic aid to enhance fat mobilisation and metabolic rate during fasted cardio. The flavoured formulation makes adherence easier whilst keeping dosing consistent.

Retatrutide is being used strategically for appetite regulation and glucose control helping maintain a stable energy curve and improving nutrient partitioning as calories tighten.

HGH remains in for cellular repair, connective tissue support and improved recovery between heavy sessions.

T4 which assists in maintaining optimal thyroid conversion and metabolic output while in a deficit.

Have a great week!

Nice touchdown legend kee to see this all in action for this phase

 

[BeMe]

Prep Stack Update!


Supps have officially arrived for this phase! I’m focusing on maintaining precision and structure as I tighten variables heading into the next stage of prep. Massive shoutout to @Raptor Labs @Raptor Rep for hooking me up and keeping things dialled in for this next run.


Each compound I've chosen to use plays a specific role in supporting the adaptations I’m chasing across performance, composition and recovery.


Clenbuterol will be introduced as a thermogenic aid to enhance fat mobilisation and metabolic rate during fasted cardio. The flavoured formulation makes adherence easier whilst keeping dosing consistent.

Retatrutide is being used strategically for appetite regulation and glucose control helping maintain a stable energy curve and improving nutrient partitioning as calories tighten.

HGH remains in for cellular repair, connective tissue support and improved recovery between heavy sessions.

T4 which assists in maintaining optimal thyroid conversion and metabolic output while in a deficit.

Have a great week!

Are you a professional writer in your career?

I love the way you describe and summarize everything. You explain your logic and goals very succinctly, almost like a short story. Feels very very professional. You also sound like a coach too, the way you're able to break everything down the way you do. You clearly have a deep understanding of the why and how of everything you do.

Love these updates!

 

[LevButlerov]

Prep Stack Update!


Supps have officially arrived for this phase! I’m focusing on maintaining precision and structure as I tighten variables heading into the next stage of prep. Massive shoutout to @Raptor Labs @Raptor Rep for hooking me up and keeping things dialled in for this next run.


Each compound I've chosen to use plays a specific role in supporting the adaptations I’m chasing across performance, composition and recovery.


Clenbuterol will be introduced as a thermogenic aid to enhance fat mobilisation and metabolic rate during fasted cardio. The flavoured formulation makes adherence easier whilst keeping dosing consistent.

Retatrutide is being used strategically for appetite regulation and glucose control helping maintain a stable energy curve and improving nutrient partitioning as calories tighten.

HGH remains in for cellular repair, connective tissue support and improved recovery between heavy sessions.

T4 which assists in maintaining optimal thyroid conversion and metabolic output while in a deficit.

Have a great week!

Good prep stack update clean and well planned setup for the next stage. @_bubbles

Clen and retatrutide combo will lean you out fast!
love your Team Raptor TD @Raptor Labs @Raptor Rep

 

[Mobster]

Lots are now replacing clen with Reta rather than as well as

To be clear - I dislike calling PEDs 'supps'. They aren't

 

[stevesmi]

Prep Stack Update!


Supps have officially arrived for this phase! I’m focusing on maintaining precision and structure as I tighten variables heading into the next stage of prep. Massive shoutout to @Raptor Labs @Raptor Rep for hooking me up and keeping things dialled in for this next run.


Each compound I've chosen to use plays a specific role in supporting the adaptations I’m chasing across performance, composition and recovery.


Clenbuterol will be introduced as a thermogenic aid to enhance fat mobilisation and metabolic rate during fasted cardio. The flavoured formulation makes adherence easier whilst keeping dosing consistent.

Retatrutide is being used strategically for appetite regulation and glucose control helping maintain a stable energy curve and improving nutrient partitioning as calories tighten.

HGH remains in for cellular repair, connective tissue support and improved recovery between heavy sessions.

T4 which assists in maintaining optimal thyroid conversion and metabolic output while in a deficit.

Have a great week!

@_bubbles i'm a big fan of retatrutide. i think it is the best fat loss compound ever invented. its like fasting without actually fasting

 

[ceo]

Prep Stack Update!


Supps have officially arrived for this phase! I’m focusing on maintaining precision and structure as I tighten variables heading into the next stage of prep. Massive shoutout to @Raptor Labs @Raptor Rep for hooking me up and keeping things dialled in for this next run.


Each compound I've chosen to use plays a specific role in supporting the adaptations I’m chasing across performance, composition and recovery.


Clenbuterol will be introduced as a thermogenic aid to enhance fat mobilisation and metabolic rate during fasted cardio. The flavoured formulation makes adherence easier whilst keeping dosing consistent.

Retatrutide is being used strategically for appetite regulation and glucose control helping maintain a stable energy curve and improving nutrient partitioning as calories tighten.

HGH remains in for cellular repair, connective tissue support and improved recovery between heavy sessions.

T4 which assists in maintaining optimal thyroid conversion and metabolic output while in a deficit.

Have a great week!

sister you like yoru clen for sure. i think reta gonna do the job. no need for clen for too long @_bubbles

 

[Ulter]

Lots are now replacing clean with Reta rather than as well as

To be clear - I dislike calling PEDs 'supps'. They aren't

haha that is funny mobster. you telling me steroids aren't supps? who knew?

 

[2Thick]

Prep Stack Update!


Supps have officially arrived for this phase! I’m focusing on maintaining precision and structure as I tighten variables heading into the next stage of prep. Massive shoutout to @Raptor Labs @Raptor Rep for hooking me up and keeping things dialled in for this next run.


Each compound I've chosen to use plays a specific role in supporting the adaptations I’m chasing across performance, composition and recovery.


Clenbuterol will be introduced as a thermogenic aid to enhance fat mobilisation and metabolic rate during fasted cardio. The flavoured formulation makes adherence easier whilst keeping dosing consistent.

Retatrutide is being used strategically for appetite regulation and glucose control helping maintain a stable energy curve and improving nutrient partitioning as calories tighten.

HGH remains in for cellular repair, connective tissue support and improved recovery between heavy sessions.

T4 which assists in maintaining optimal thyroid conversion and metabolic output while in a deficit.

Have a great week!

@_bubbles Very nice summary of another excellent update. It will be interesting to see how this type of stack works for you. It's certainly very potent and you'll be a fat burning machine on it that's for sure.

 

[ROIDDERS]

Prep Stack Update!


Supps have officially arrived for this phase! I’m focusing on maintaining precision and structure as I tighten variables heading into the next stage of prep. Massive shoutout to @Raptor Labs @Raptor Rep for hooking me up and keeping things dialled in for this next run.


Each compound I've chosen to use plays a specific role in supporting the adaptations I’m chasing across performance, composition and recovery.


Clenbuterol will be introduced as a thermogenic aid to enhance fat mobilisation and metabolic rate during fasted cardio. The flavoured formulation makes adherence easier whilst keeping dosing consistent.

Retatrutide is being used strategically for appetite regulation and glucose control helping maintain a stable energy curve and improving nutrient partitioning as calories tighten.

HGH remains in for cellular repair, connective tissue support and improved recovery between heavy sessions.

T4 which assists in maintaining optimal thyroid conversion and metabolic output while in a deficit.

Have a great week!

the clen, reta, hgh and t4 is certainly a strong cutting stack. you will do great on this! i love the hardcore nature of this @_bubbles

 

[ballin2504]

Prep Stack Update!


Supps have officially arrived for this phase! I’m focusing on maintaining precision and structure as I tighten variables heading into the next stage of prep. Massive shoutout to @Raptor Labs @Raptor Rep for hooking me up and keeping things dialled in for this next run.


Each compound I've chosen to use plays a specific role in supporting the adaptations I’m chasing across performance, composition and recovery.


Clenbuterol will be introduced as a thermogenic aid to enhance fat mobilisation and metabolic rate during fasted cardio. The flavoured formulation makes adherence easier whilst keeping dosing consistent.

Retatrutide is being used strategically for appetite regulation and glucose control helping maintain a stable energy curve and improving nutrient partitioning as calories tighten.

HGH remains in for cellular repair, connective tissue support and improved recovery between heavy sessions.

T4 which assists in maintaining optimal thyroid conversion and metabolic output while in a deficit.

Have a great week!

@_bubbles really like the ped choi es. They will definitely be very beneficial

 

[Raptor Rep]

Prep Stack Update!


Supps have officially arrived for this phase! I’m focusing on maintaining precision and structure as I tighten variables heading into the next stage of prep. Massive shoutout to @Raptor Labs @Raptor Rep for hooking me up and keeping things dialled in for this next run.


Each compound I've chosen to use plays a specific role in supporting the adaptations I’m chasing across performance, composition and recovery.


Clenbuterol will be introduced as a thermogenic aid to enhance fat mobilisation and metabolic rate during fasted cardio. The flavoured formulation makes adherence easier whilst keeping dosing consistent.

Retatrutide is being used strategically for appetite regulation and glucose control helping maintain a stable energy curve and improving nutrient partitioning as calories tighten.

HGH remains in for cellular repair, connective tissue support and improved recovery between heavy sessions.

T4 which assists in maintaining optimal thyroid conversion and metabolic output while in a deficit.

Have a great week!

very excited for your prep the team cant wait to see you kill it

 

[_bubbles]

@Raptor Labs @Raptor Rep

EVO Prep Update — Officially 20 Weeks Out


Prep has officially kicked off and we’re not easing into it. Straight out the gate with a 600-cal drop, plus a slight bump in output and aiming for 12–14k steps daily and 60 minutes of total cardio per week.


We’ve started with 200mcg T4 and 40mcg clen per day. Going in a bit harder from the start has always worked well for me as I’m still fresh coming off a growth phase, recovery is high and my body responds fast.


Growth stays in at 8iu daily and still running no AAS for the next few weeks. Letting my system clean out properly before we roll anything in.


Strength is still climbing. Form is dialled, rep quality improving across every session. I honestly feel im moving better now than I did at the end of the growth block. Does anyone else find this?


Macros:
• Training days: 162p / 358c / 47f
• Rest days: 157p / 274c / 66f


Mentally? I feel really good. Calm and genuinely excited for this run. There’s nothing chaotic about this start just controlled aggression and intention.


Mantra for the week:
“If you want a different outcome, become a different animal.”

 

[Mobster]

I get what you mean about adaptation. We train, eat, grow and the body adjusts. But saying there’s no need for a consolidation phase isn’t really accurate. It’s not about stopping progress, it’s about letting everything else catch up to the muscle.


When you build size or strength quickly, the muscles adapt faster than the supporting structures. Research shows tendons take around eight to twelve weeks of consistent loading before they increase stiffness or structure, as found by Bohm and colleagues in Sports Medicine Open (2015). Bone remodeling takes months according to Lanyon and Gibson in the Journal of Bone and Mineral Research (2022).


If you gain muscle or strength faster than your tendons and bones adapt, you start producing more force than those tissues can handle. That’s when things start to ache or break down. It’s why high-level strength coaches and rehab specialists use consolidation phases. They help connective tissue, tendons and bone adapt properly before intensity is pushed again.


Tim Gabbett’s research in the British Journal of Sports Medicine (2016) also showed that sharp spikes in training load are one of the biggest causes of soft tissue injuries. So a consolidation block simply smooths that curve.


Adaptation happens, but not all systems adapt at the same pace. A consolidation phase respects that difference and keeps you progressing without breaking down. It’s not bro science, it’s basic physiology backed by solid evidence.

Good reply.

Arguably a LOT of training systems HAD to change in terms of coaching etc when steroids started being used. There is and was an enormous amount of info available (see what Louis Simmons cited as the basis for Westside) coming from Russia and Eastern Europe. That was true before and after PEDs

We also saw a LOT of pec, bicep and quad tears which occurred to top bodybuilders in the late 80's and 90's. That was because the amount of PEDs being used suddenly increased across the board. There was very few using a lot before that (a handful). Quite simply you'll see less tears naturally vs 'assisted'. And coaching adapted to that. You also saw more 'training cycles' (heck I do that) which... strangely enough) also happened around PED cycles.

I'd debate the strength coach thing a little too. I've mentioned this on the podcasts. It's very much a case of NO athlete and esp NOT the whole team of players (say American Football) need to be at peak all the time. It's impossible right? Indeed, much like soccer, I'd want SOME of my players to peak for smaller less important games and All of them peak for the Super Bowl. Hence, macro and micro cycles.

Take yourself (and I'm applying myself here too when I competed as well as my on and off cycle peaks). The ONLY time you need to be 100% at peak is the day of a competition. The leanest etc. One day.

What I do now is back da fuck off when a cycle finishes (I just did 8 weeks of higher reps). I lost, maybe, 15-20% maximal strength (didn't test it so now idea for sure). Then the next 8 weeks or so I'll get to 90% of my top numbers then add in PEDs to get to 100% or more.

As, if we agree, my connective tissue is slow to adapt it's equally slow to lose that adaption. Ergo I'll lose 5% tops vs muscle size and strength. the ONLY time I'd need to adapt or consolidate is when I go pass my previous maxes. Or, at best, the risk increases the closer I get to 100% or more

 

[LevButlerov]

@Raptor Labs @Raptor Rep

EVO Prep Update — Officially 20 Weeks Out


Prep has officially kicked off and we’re not easing into it. Straight out the gate with a 600-cal drop, plus a slight bump in output and aiming for 12–14k steps daily and 60 minutes of total cardio per week.


We’ve started with 200mcg T4 and 40mcg clen per day. Going in a bit harder from the start has always worked well for me as I’m still fresh coming off a growth phase, recovery is high and my body responds fast.


Growth stays in at 8iu daily and still running no AAS for the next few weeks. Letting my system clean out properly before we roll anything in.


Strength is still climbing. Form is dialled, rep quality improving across every session. I honestly feel im moving better now than I did at the end of the growth block. Does anyone else find this?


Macros:
• Training days: 162p / 358c / 47f
• Rest days: 157p / 274c / 66f


Mentally? I feel really good. Calm and genuinely excited for this run. There’s nothing chaotic about this start just controlled aggression and intention.


Mantra for the week:
“If you want a different outcome, become a different animal.”

Good start to prep with strength still rising and the 8 iu growth keeping you full. @_bubbles

Macros look set and the 200 mcg T4 with 40 mcg clen is a a big one lot of t4 here.

 

[BeMe]

@Raptor Labs @Raptor Rep

EVO Prep Update — Officially 20 Weeks Out


Prep has officially kicked off and we’re not easing into it. Straight out the gate with a 600-cal drop, plus a slight bump in output and aiming for 12–14k steps daily and 60 minutes of total cardio per week.


We’ve started with 200mcg T4 and 40mcg clen per day. Going in a bit harder from the start has always worked well for me as I’m still fresh coming off a growth phase, recovery is high and my body responds fast.


Growth stays in at 8iu daily and still running no AAS for the next few weeks. Letting my system clean out properly before we roll anything in.


Strength is still climbing. Form is dialled, rep quality improving across every session. I honestly feel im moving better now than I did at the end of the growth block. Does anyone else find this?


Macros:
• Training days: 162p / 358c / 47f
• Rest days: 157p / 274c / 66f


Mentally? I feel really good. Calm and genuinely excited for this run. There’s nothing chaotic about this start just controlled aggression and intention.


Mantra for the week:
“If you want a different outcome, become a different animal.”

Congrats on the move into the next phase. Looking forward to seeing how this all turns out. Lets see where this controlled new animal aggression can take your this prep!

 

[Raptor Rep]

@Raptor Labs @Raptor Rep

EVO Prep Update — Officially 20 Weeks Out


Prep has officially kicked off and we’re not easing into it. Straight out the gate with a 600-cal drop, plus a slight bump in output and aiming for 12–14k steps daily and 60 minutes of total cardio per week.


We’ve started with 200mcg T4 and 40mcg clen per day. Going in a bit harder from the start has always worked well for me as I’m still fresh coming off a growth phase, recovery is high and my body responds fast.


Growth stays in at 8iu daily and still running no AAS for the next few weeks. Letting my system clean out properly before we roll anything in.


Strength is still climbing. Form is dialled, rep quality improving across every session. I honestly feel im moving better now than I did at the end of the growth block. Does anyone else find this?


Macros:
• Training days: 162p / 358c / 47f
• Rest days: 157p / 274c / 66f


Mentally? I feel really good. Calm and genuinely excited for this run. There’s nothing chaotic about this start just controlled aggression and intention.


Mantra for the week:
“If you want a different outcome, become a different animal.”

super excited for this prep, big things coming

 

[HarleyGuy]

@Raptor Labs @Raptor Rep

EVO Prep Update — Officially 20 Weeks Out


Prep has officially kicked off and we’re not easing into it. Straight out the gate with a 600-cal drop, plus a slight bump in output and aiming for 12–14k steps daily and 60 minutes of total cardio per week.


We’ve started with 200mcg T4 and 40mcg clen per day. Going in a bit harder from the start has always worked well for me as I’m still fresh coming off a growth phase, recovery is high and my body responds fast.


Growth stays in at 8iu daily and still running no AAS for the next few weeks. Letting my system clean out properly before we roll anything in.


Strength is still climbing. Form is dialled, rep quality improving across every session. I honestly feel im moving better now than I did at the end of the growth block. Does anyone else find this?


Macros:
• Training days: 162p / 358c / 47f
• Rest days: 157p / 274c / 66f


Mentally? I feel really good. Calm and genuinely excited for this run. There’s nothing chaotic about this start just controlled aggression and intention.


Mantra for the week:
“If you want a different outcome, become a different animal.”

If those legs are 20 weeks out my god I can’t wait for the reveal. Awesome how focused you are on from too and those carbs are working for you big time to be as aggressive as you are in the gym!

I also love the 600 calorie deficit and just getting at it right out of the gate!

 

[_bubbles]

Fasted weight this morning (81kg) and I’m down 4kg already.
Body is responding exactly how we wanted with the hard start.


Training amazing right now. Strength is still climbing, movements feel clean and hitting reps with control and nothing feels sluggish even in a deficit. This is the best I’ve moved in a long time.


Energy is good, recovery is on point and the extra output hasn’t fazed me at all. Still very much in that post-growth sweet spot where everything just fires.


Mentally I feel sharp focused, organised, and actually enjoying the structure. Little stress (good stress), no burnout just clear direction and momentum.


Really happy with how fast things are shifting. This is exactly where I wanted to be at this point

Just starting @Raptor Labs Glow peptide and I'm very excited to share my results with you all!

 

[HarleyGuy]

Fasted weight this morning (81kg) and I’m down 4kg already.
Body is responding exactly how we wanted with the hard start.


Training amazing right now. Strength is still climbing, movements feel clean and hitting reps with control and nothing feels sluggish even in a deficit. This is the best I’ve moved in a long time.


Energy is good, recovery is on point and the extra output hasn’t fazed me at all. Still very much in that post-growth sweet spot where everything just fires.


Mentally I feel sharp focused, organised, and actually enjoying the structure. Little stress (good stress), no burnout just clear direction and momentum.


Really happy with how fast things are shifting. This is exactly where I wanted to be at this point

Just starting @Raptor Labs Glow peptide and I'm very excited to share my results with you all!

It’s so satisfying when an EVO member is happy with their progress and obviously mentally in a great place this is great to hear!

And those legs…. My God! You’re definitely leaving the upper body to our imagination but your arms look dense and lean in the compression shirt too! I can see your delts making an appearance as well, looking great!

 

[LevButlerov]

Fasted weight this morning (81kg) and I’m down 4kg already.
Body is responding exactly how we wanted with the hard start.


Training amazing right now. Strength is still climbing, movements feel clean and hitting reps with control and nothing feels sluggish even in a deficit. This is the best I’ve moved in a long time.


Energy is good, recovery is on point and the extra output hasn’t fazed me at all. Still very much in that post-growth sweet spot where everything just fires.


Mentally I feel sharp focused, organised, and actually enjoying the structure. Little stress (good stress), no burnout just clear direction and momentum.


Really happy with how fast things are shifting. This is exactly where I wanted to be at this point

Just starting @Raptor Labs Glow peptide and I'm very excited to share my results with you all!

You look good in the pics with huge quads and tight lines sister @_bubbles
the 81kg fasted drop already shows the hard start working fast!

 

[Raptor Rep]

Fasted weight this morning (81kg) and I’m down 4kg already.
Body is responding exactly how we wanted with the hard start.


Training amazing right now. Strength is still climbing, movements feel clean and hitting reps with control and nothing feels sluggish even in a deficit. This is the best I’ve moved in a long time.


Energy is good, recovery is on point and the extra output hasn’t fazed me at all. Still very much in that post-growth sweet spot where everything just fires.


Mentally I feel sharp focused, organised, and actually enjoying the structure. Little stress (good stress), no burnout just clear direction and momentum.


Really happy with how fast things are shifting. This is exactly where I wanted to be at this point

Just starting @Raptor Labs Glow peptide and I'm very excited to share my results with you all!

insanely good start, down 4kg and strength still climbing is a massive win

 

[_bubbles]

Hello EVO fam i'm sorry it’s been a minute!

This time of year is always chaos. I’ve just moved house, wrapped up uni for the year and honestly it’s been head down, bum up with prep… but I can happily say: we are ROLLING.


This is hands down the best I’ve ever felt starting a prep. We’re officially down 6kg now, and the response from the body has been perfect.


Current protocol:
• GH still sitting at 8iu daily
• 1iu Novorapid pre-session
• 600mg L-carnitine. pre session
• No androgens in yet as we are holding off a little longer, but they’ll come in soon.
• Glow stack from @Raptor Labs @Raptor Rep is honestly working insanely well


Sleep has been unreal, recovery is fast, inflammation is low and my skin looks the best it has in ages.


Training sessions have been feeling amazing. Strength and focus are exactly where they should be and I’m really utilising those carbs… while they last hahah.


Nutrition is still the same structure as before with slightly higher fats on rest days to keep things balanced.


Overall my body and mind is responding very well and is exactly where we want to be this early on.

 

[LevButlerov]

Hello EVO fam i'm sorry it’s been a minute!

This time of year is always chaos. I’ve just moved house, wrapped up uni for the year and honestly it’s been head down, bum up with prep… but I can happily say: we are ROLLING.


This is hands down the best I’ve ever felt starting a prep. We’re officially down 6kg now, and the response from the body has been perfect.


Current protocol:
• GH still sitting at 8iu daily
• 1iu Novorapid pre-session
• 600mg L-carnitine. pre session
• No androgens in yet as we are holding off a little longer, but they’ll come in soon.
• Glow stack from @Raptor Labs @Raptor Rep is honestly working insanely well


Sleep has been unreal, recovery is fast, inflammation is low and my skin looks the best it has in ages.


Training sessions have been feeling amazing. Strength and focus are exactly where they should be and I’m really utilising those carbs… while they last hahah.


Nutrition is still the same structure as before with slightly higher fats on rest days to keep things balanced.


Overall my body and mind is responding very well and is exactly where we want to be this early on.

Good glutes and nice arm pic sister @_bubbles you look tight with that 6kg drop.
when can we hear you on the podcast sister?

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Noah Wixx

 

[Dreamer]

Crazy physique, GH doing well for you

 

[s.gentz]

Hello EVO fam i'm sorry it’s been a minute!

This time of year is always chaos. I’ve just moved house, wrapped up uni for the year and honestly it’s been head down, bum up with prep… but I can happily say: we are ROLLING.


This is hands down the best I’ve ever felt starting a prep. We’re officially down 6kg now, and the response from the body has been perfect.


Current protocol:
• GH still sitting at 8iu daily
• 1iu Novorapid pre-session
• 600mg L-carnitine. pre session
• No androgens in yet as we are holding off a little longer, but they’ll come in soon.
• Glow stack from @Raptor Labs @Raptor Rep is honestly working insanely well


Sleep has been unreal, recovery is fast, inflammation is low and my skin looks the best it has in ages.


Training sessions have been feeling amazing. Strength and focus are exactly where they should be and I’m really utilising those carbs… while they last hahah.


Nutrition is still the same structure as before with slightly higher fats on rest days to keep things balanced.


Overall my body and mind is responding very well and is exactly where we want to be this early on.

Glutes and quads looking huge!!!!

 

[HarleyGuy]

Hello EVO fam i'm sorry it’s been a minute!

This time of year is always chaos. I’ve just moved house, wrapped up uni for the year and honestly it’s been head down, bum up with prep… but I can happily say: we are ROLLING.


This is hands down the best I’ve ever felt starting a prep. We’re officially down 6kg now, and the response from the body has been perfect.


Current protocol:
• GH still sitting at 8iu daily
• 1iu Novorapid pre-session
• 600mg L-carnitine. pre session
• No androgens in yet as we are holding off a little longer, but they’ll come in soon.
• Glow stack from @Raptor Labs @Raptor Rep is honestly working insanely well


Sleep has been unreal, recovery is fast, inflammation is low and my skin looks the best it has in ages.


Training sessions have been feeling amazing. Strength and focus are exactly where they should be and I’m really utilising those carbs… while they last hahah.


Nutrition is still the same structure as before with slightly higher fats on rest days to keep things balanced.


Overall my body and mind is responding very well and is exactly where we want to be this early on.

Crazy size that looks ready to prep!

If that's you without the tan and being contest ripped this is gonna be a good end product! Those legs are a genetic mutation by anyone's standards LOL.

 

[Pigsy]

Hello EVO fam i'm sorry it’s been a minute!

This time of year is always chaos. I’ve just moved house, wrapped up uni for the year and honestly it’s been head down, bum up with prep… but I can happily say: we are ROLLING.


This is hands down the best I’ve ever felt starting a prep. We’re officially down 6kg now, and the response from the body has been perfect.


Current protocol:
• GH still sitting at 8iu daily
• 1iu Novorapid pre-session
• 600mg L-carnitine. pre session
• No androgens in yet as we are holding off a little longer, but they’ll come in soon.
• Glow stack from @Raptor Labs @Raptor Rep is honestly working insanely well


Sleep has been unreal, recovery is fast, inflammation is low and my skin looks the best it has in ages.


Training sessions have been feeling amazing. Strength and focus are exactly where they should be and I’m really utilising those carbs… while they last hahah.


Nutrition is still the same structure as before with slightly higher fats on rest days to keep things balanced.


Overall my body and mind is responding very well and is exactly where we want to be this early on.

Great checkin Pics, your looking really good

 

[BeMe]

Hello EVO fam i'm sorry it’s been a minute!

This time of year is always chaos. I’ve just moved house, wrapped up uni for the year and honestly it’s been head down, bum up with prep… but I can happily say: we are ROLLING.


This is hands down the best I’ve ever felt starting a prep. We’re officially down 6kg now, and the response from the body has been perfect.


Current protocol:
• GH still sitting at 8iu daily
• 1iu Novorapid pre-session
• 600mg L-carnitine. pre session
• No androgens in yet as we are holding off a little longer, but they’ll come in soon.
• Glow stack from @Raptor Labs @Raptor Rep is honestly working insanely well


Sleep has been unreal, recovery is fast, inflammation is low and my skin looks the best it has in ages.


Training sessions have been feeling amazing. Strength and focus are exactly where they should be and I’m really utilising those carbs… while they last hahah.


Nutrition is still the same structure as before with slightly higher fats on rest days to keep things balanced.


Overall my body and mind is responding very well and is exactly where we want to be this early on.

Wow great progress pic update. Can't wait to see the results when you get super diced up again. You got some of the best quads and hammies I've seen out here male or female.

 

[waggat]

Hello EVO fam i'm sorry it’s been a minute!

This time of year is always chaos. I’ve just moved house, wrapped up uni for the year and honestly it’s been head down, bum up with prep… but I can happily say: we are ROLLING.


This is hands down the best I’ve ever felt starting a prep. We’re officially down 6kg now, and the response from the body has been perfect.


Current protocol:
• GH still sitting at 8iu daily
• 1iu Novorapid pre-session
• 600mg L-carnitine. pre session
• No androgens in yet as we are holding off a little longer, but they’ll come in soon.
• Glow stack from @Raptor Labs @Raptor Rep is honestly working insanely well


Sleep has been unreal, recovery is fast, inflammation is low and my skin looks the best it has in ages.


Training sessions have been feeling amazing. Strength and focus are exactly where they should be and I’m really utilising those carbs… while they last hahah.


Nutrition is still the same structure as before with slightly higher fats on rest days to keep things balanced.


Overall my body and mind is responding very well and is exactly where we want to be this early on.

Sounds like you've got everything dialled in well! Good to hear the sleep and recovery are good.

Looking really good in the photos as well. Crazy legs hey!

 

[Raptor Rep]

Hello EVO fam i'm sorry it’s been a minute!

This time of year is always chaos. I’ve just moved house, wrapped up uni for the year and honestly it’s been head down, bum up with prep… but I can happily say: we are ROLLING.


This is hands down the best I’ve ever felt starting a prep. We’re officially down 6kg now, and the response from the body has been perfect.


Current protocol:
• GH still sitting at 8iu daily
• 1iu Novorapid pre-session
• 600mg L-carnitine. pre session
• No androgens in yet as we are holding off a little longer, but they’ll come in soon.
• Glow stack from @Raptor Labs @Raptor Rep is honestly working insanely well


Sleep has been unreal, recovery is fast, inflammation is low and my skin looks the best it has in ages.


Training sessions have been feeling amazing. Strength and focus are exactly where they should be and I’m really utilising those carbs… while they last hahah.


Nutrition is still the same structure as before with slightly higher fats on rest days to keep things balanced.


Overall my body and mind is responding very well and is exactly where we want to be this early on.

must feel good to have uni out of the way

insane progress the team is proud!

 

[_bubbles]

Crazy size that looks ready to prep!

If that's you without the tan and being contest ripped this is gonna be a good end product! Those legs are a genetic mutation by anyone's standards LOL.

this is my favourite comment

 

[Pigsy]

this is my favourite comment

Very impressive physique you have

 

[_bubbles]

Helli Evo fam and Merry Christmas. I've been given the green light to have christmas day so im defently counting the days!

Total bodyweight is now down 9.2 kg overall.


Training output and food intake are remaining unchanged as performance, recovery and body composition are all tracking exactly as intended so there’s no reason to intervene at this stage.


I’ve now finished the @Raptor Labs Glow Stack and from a physiological standpoint it’s been a solid support for skin integrity and recovery capacity throughout this phase. Definitely one I’d keep in for long-term health and tissue quality.


GH is still consistent at 8 IU, which I believe is contributing to improved tissue quality, fullness and overall look this far out particularly in combination with current recovery metrics.


Sleep is averaging ~8.5 hours per night, with REM sitting around 1.5 hours which is well above baseline and likely supporting CNS recovery and training tolerance.


The overall expenditure from training is accumulating as expected at this stage whilst we start to dig but it’s settling and remaining manageable.


Additional AAs are still out currently, however I’m looking forward to reintroducing a small amount once timing is appropriate.


Attached are my most recent fasted check in photos.

A merry christmas to all and best wishes!

 

[Pigsy]

Helli Evo fam and Merry Christmas. I've been given the green light to have christmas day so im defently counting the days!

Total bodyweight is now down 9.2 kg overall.


Training output and food intake are remaining unchanged as performance, recovery and body composition are all tracking exactly as intended so there’s no reason to intervene at this stage.


I’ve now finished the @Raptor Labs Glow Stack and from a physiological standpoint it’s been a solid support for skin integrity and recovery capacity throughout this phase. Definitely one I’d keep in for long-term health and tissue quality.


GH is still consistent at 8 IU, which I believe is contributing to improved tissue quality, fullness and overall look this far out particularly in combination with current recovery metrics.


Sleep is averaging ~8.5 hours per night, with REM sitting around 1.5 hours which is well above baseline and likely supporting CNS recovery and training tolerance.


The overall expenditure from training is accumulating as expected at this stage whilst we start to dig but it’s settling and remaining manageable.


Additional AAs are still out currently, however I’m looking forward to reintroducing a small amount once timing is appropriate.


Attached are my most recent fasted check in photos.

A merry christmas to all and best wishes!

Wooow great weight loss while maintaining muscle mass. Looks like everything on plan.
And @Raptor Labs products are working well

 

[LevButlerov]

Helli Evo fam and Merry Christmas. I've been given the green light to have christmas day so im defently counting the days!

Total bodyweight is now down 9.2 kg overall.


Training output and food intake are remaining unchanged as performance, recovery and body composition are all tracking exactly as intended so there’s no reason to intervene at this stage.


I’ve now finished the @Raptor Labs Glow Stack and from a physiological standpoint it’s been a solid support for skin integrity and recovery capacity throughout this phase. Definitely one I’d keep in for long-term health and tissue quality.


GH is still consistent at 8 IU, which I believe is contributing to improved tissue quality, fullness and overall look this far out particularly in combination with current recovery metrics.


Sleep is averaging ~8.5 hours per night, with REM sitting around 1.5 hours which is well above baseline and likely supporting CNS recovery and training tolerance.


The overall expenditure from training is accumulating as expected at this stage whilst we start to dig but it’s settling and remaining manageable.


Additional AAs are still out currently, however I’m looking forward to reintroducing a small amount once timing is appropriate.


Attached are my most recent fasted check in photos.

A merry christmas to all and best wishes!

you're looking good sister @_bubbles strong glutes and tight legs

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@SPOONMAN366 @coolguy77711

 

[Dreamer]

Helli Evo fam and Merry Christmas. I've been given the green light to have christmas day so im defently counting the days!

Total bodyweight is now down 9.2 kg overall.


Training output and food intake are remaining unchanged as performance, recovery and body composition are all tracking exactly as intended so there’s no reason to intervene at this stage.


I’ve now finished the @Raptor Labs Glow Stack and from a physiological standpoint it’s been a solid support for skin integrity and recovery capacity throughout this phase. Definitely one I’d keep in for long-term health and tissue quality.


GH is still consistent at 8 IU, which I believe is contributing to improved tissue quality, fullness and overall look this far out particularly in combination with current recovery metrics.


Sleep is averaging ~8.5 hours per night, with REM sitting around 1.5 hours which is well above baseline and likely supporting CNS recovery and training tolerance.


The overall expenditure from training is accumulating as expected at this stage whilst we start to dig but it’s settling and remaining manageable.


Additional AAs are still out currently, however I’m looking forward to reintroducing a small amount once timing is appropriate.


Attached are my most recent fasted check in photos.

A merry christmas to all and best wishes!

Looking incredible - awesome sleep too.

 

[HarleyGuy]

Helli Evo fam and Merry Christmas. I've been given the green light to have christmas day so im defently counting the days!

Total bodyweight is now down 9.2 kg overall.


Training output and food intake are remaining unchanged as performance, recovery and body composition are all tracking exactly as intended so there’s no reason to intervene at this stage.


I’ve now finished the @Raptor Labs Glow Stack and from a physiological standpoint it’s been a solid support for skin integrity and recovery capacity throughout this phase. Definitely one I’d keep in for long-term health and tissue quality.


GH is still consistent at 8 IU, which I believe is contributing to improved tissue quality, fullness and overall look this far out particularly in combination with current recovery metrics.


Sleep is averaging ~8.5 hours per night, with REM sitting around 1.5 hours which is well above baseline and likely supporting CNS recovery and training tolerance.


The overall expenditure from training is accumulating as expected at this stage whilst we start to dig but it’s settling and remaining manageable.


Additional AAs are still out currently, however I’m looking forward to reintroducing a small amount once timing is appropriate.


Attached are my most recent fasted check in photos.

A merry christmas to all and best wishes!

Jacked as fuck but still super feminine, well orchestrated!

You've got everything right on schedule and losing that 20+ lbs has really revealed some rip you have underneath. GLOW and KLOW is something I now swear by, good to know it worked for you too lots of data coming out about that now

 

[Coolguy]

Looking incredible - awesome sleep too.

Looks better then us for sure those legs are crazy well done sister.
I'll kill for sleep that good
Keep it up this is another log I'll be following for sure.
Check ins looking on point

 

[BeMe]

Helli Evo fam and Merry Christmas. I've been given the green light to have christmas day so im defently counting the days!

Total bodyweight is now down 9.2 kg overall.


Training output and food intake are remaining unchanged as performance, recovery and body composition are all tracking exactly as intended so there’s no reason to intervene at this stage.


I’ve now finished the @Raptor Labs Glow Stack and from a physiological standpoint it’s been a solid support for skin integrity and recovery capacity throughout this phase. Definitely one I’d keep in for long-term health and tissue quality.


GH is still consistent at 8 IU, which I believe is contributing to improved tissue quality, fullness and overall look this far out particularly in combination with current recovery metrics.


Sleep is averaging ~8.5 hours per night, with REM sitting around 1.5 hours which is well above baseline and likely supporting CNS recovery and training tolerance.


The overall expenditure from training is accumulating as expected at this stage whilst we start to dig but it’s settling and remaining manageable.


Additional AAs are still out currently, however I’m looking forward to reintroducing a small amount once timing is appropriate.


Attached are my most recent fasted check in photos.

A merry christmas to all and best wishes!

Picture got a bit fuzzy from the low lighting but still the detail in your hammies is there. Wish my hamstrings looked like that.

The weight loss is really evident in your upper body. You've peeled down really nicely! Again, low lighting in the pic but the detail is everywhere.

Any pump up for these pics or are you just taking them?

 

[waggat]

Helli Evo fam and Merry Christmas. I've been given the green light to have christmas day so im defently counting the days!

Total bodyweight is now down 9.2 kg overall.


Training output and food intake are remaining unchanged as performance, recovery and body composition are all tracking exactly as intended so there’s no reason to intervene at this stage.


I’ve now finished the @Raptor Labs Glow Stack and from a physiological standpoint it’s been a solid support for skin integrity and recovery capacity throughout this phase. Definitely one I’d keep in for long-term health and tissue quality.


GH is still consistent at 8 IU, which I believe is contributing to improved tissue quality, fullness and overall look this far out particularly in combination with current recovery metrics.


Sleep is averaging ~8.5 hours per night, with REM sitting around 1.5 hours which is well above baseline and likely supporting CNS recovery and training tolerance.


The overall expenditure from training is accumulating as expected at this stage whilst we start to dig but it’s settling and remaining manageable.


Additional AAs are still out currently, however I’m looking forward to reintroducing a small amount once timing is appropriate.


Attached are my most recent fasted check in photos.

A merry christmas to all and best wishes!

Congrats on the progress so far. Looking really good in the photos. Your leg width in the rear shot is crazy!

 

[Raptor Rep]

Helli Evo fam and Merry Christmas. I've been given the green light to have christmas day so im defently counting the days!

Total bodyweight is now down 9.2 kg overall.


Training output and food intake are remaining unchanged as performance, recovery and body composition are all tracking exactly as intended so there’s no reason to intervene at this stage.


I’ve now finished the @Raptor Labs Glow Stack and from a physiological standpoint it’s been a solid support for skin integrity and recovery capacity throughout this phase. Definitely one I’d keep in for long-term health and tissue quality.


GH is still consistent at 8 IU, which I believe is contributing to improved tissue quality, fullness and overall look this far out particularly in combination with current recovery metrics.


Sleep is averaging ~8.5 hours per night, with REM sitting around 1.5 hours which is well above baseline and likely supporting CNS recovery and training tolerance.


The overall expenditure from training is accumulating as expected at this stage whilst we start to dig but it’s settling and remaining manageable.


Additional AAs are still out currently, however I’m looking forward to reintroducing a small amount once timing is appropriate.


Attached are my most recent fasted check in photos.

A merry christmas to all and best wishes!

incredible update and progress, teams very proud

 

[_bubbles]

EVO update – Christmas Eve


Following on from my last check-in we’re now 10kg down total
No photos from last week as the official check-in is tomorrow but I’ll share them once they’re in.

Training is still feeling really good and output hasn’t dropped.
Hunger is definitely up, but nothing uncomfortable, if anything it’s kind of enjoyable and feels like we’re right where we should be.

Everything’s tracking nicely heading into this phase, even over Christmas.


Also curious has anyone here used MOTS-C or SLU-PP-332? Would love to hear your experiences!

*picture below is of my doggo evie who accompanies me to the gym. and of course a leg press action shot

 

[Pigsy]

EVO update – Christmas Eve


Following on from my last check-in we’re now 10kg down total
No photos from last week as the official check-in is tomorrow but I’ll share them once they’re in.

Training is still feeling really good and output hasn’t dropped.
Hunger is definitely up, but nothing uncomfortable, if anything it’s kind of enjoyable and feels like we’re right where we should be.

Everything’s tracking nicely heading into this phase, even over Christmas.


Also curious has anyone here used MOTS-C or SLU-PP-332? Would love to hear your experiences!

*picture below is of my doggo evie who accompanies me to the gym. and of course a leg press action shot

I love the combo of mots c, slu and 5 amino. Amazing energy and feel.fanastic. will keep running it next year. And welll done on the depth on the leg press. This is what makes them grow