Veteran Log 2026 Testosterone EQ NPP Peptides Cycle Log - Team Raptor Labs

[Trenhead3cc]

New Log!
Premium Compounds, Premium results
@Raptor Labs @Raptor Rep

I feel like with every log I’ve stepped things up from the previous one — and this one will be no exception.

This log will follow my current push phase leading into a summer cut.

It’s also been over 1 year now sponsored by the goated Raptor Labs, so big appreciation there to the GOAT.


Current Stats

• Height: 6’2

• Weight: 99 kg

• Body Fat: ~12–13% (estimate)


Long Term Goal

I’m currently not coached (yet), but the goal is to eventually compete in Men’s Physique around 2027-28. I feel my structure suits that division best.

Training and physique development right now are focused around building toward that.

With a naturally wider hip structure (still ~34” waist even around 10% BF), my priority will be:

• Lat development

• Shoulder width

• Creating more of a V-taper

⸻

Current Cycle

Testosterone Enanthate - 175mg per week



Push Cycle start April

• Testosterone Enanthate – 350 mg / week

• Equipoise – 150 mg / week

• NPP – 200 mg / week (to be added in a few weeks)

• MK-677 – 20 mg daily



HGH has not been introduced yet but will likely come in the future.


Peptides

• GHK-Cu – 2.5 mg daily

• MT-2 – 500 mcg EOD


Daily Support Supplements

(A lot of these are in an all in 1 support)
• Vitamin D3 — 3000 IU

• Vitamin B6 — 100 mg

• Vitamin K2 — 100 mcg

• Folic Acid — 500 mcg

• Garlic Extract — 400 mg

• Citrus Bergamot — 250 mg

• CoQ10 — 100 mg

• TUDCA — 250 mg

• Alpha GPC — 250 mg

• Berberine HCL — 500 mg

• Alpha Lipoic Acid — 200 mg

• Ginger Extract — 500 mg

• Turmeric Root Extract — 250 mg

• Magnesium — 500 mg

• Zinc — 30 mg

• Fish Oil — 1000 mg

• P5P — 100 mg

• Taurine — 500 mg

• Vitamin C — 500 mg

• Cialis — 5 mg (training days)



Training Split



Training start: approx 6-7am


Monday: Back + Biceps

Tuesday: Chest + Shoulders

Wednesday: Legs + Core

Thursday: Back + Shoulders

Friday: Chest + Arms

Saturday: Rest

Sunday: Rest



If I miss a weekday session, I’ll simply roll the split forward and train on the weekend once the kids are in bed.



Diet Plan


The plan is to eat the same foods daily for consistency.



Daily Calories: ~4000 kcal

• Protein: 240 g

• Carbs: 500 g

• Fat: 90 g



Targeting ~0.5 kg scale increase per week.

If weight gain is too slow or too fast, I’ll adjust calories accordingly.

Open to hear suggestions and feedback from any of the evo community. @LevButlerov

(Photo recent) 5-6 weeks ago

 

[LevButlerov]

New Log!
Premium Compounds, Premium results
@Raptor Labs @Raptor Rep

I feel like with every log I’ve stepped things up from the previous one — and this one will be no exception.

This log will follow my current push phase leading into a summer cut.

It’s also been over 1 year now sponsored by the goated Raptor Labs, so big appreciation there to the GOAT.


Current Stats

• Height: 6’2

• Weight: 99 kg

• Body Fat: ~12–13% (estimate)


Long Term Goal

I’m currently not coached (yet), but the goal is to eventually compete in Men’s Physique around 2027-28. I feel my structure suits that division best.

Training and physique development right now are focused around building toward that.

With a naturally wider hip structure (still ~34” waist even around 10% BF), my priority will be:

• Lat development

• Shoulder width

• Creating more of a V-taper

⸻

Current Cycle

Testosterone Enanthate - 175mg per week



Push Cycle start April

• Testosterone Enanthate – 350 mg / week

• Equipoise – 150 mg / week

• NPP – 200 mg / week (to be added in a few weeks)

• MK-677 – 20 mg daily



HGH has not been introduced yet but will likely come in the future.


Peptides

• GHK-Cu – 2.5 mg daily

• MT-2 – 500 mcg EOD


Daily Support Supplements

(A lot of these are in an all in 1 support)
• Vitamin D3 — 3000 IU

• Vitamin B6 — 100 mg

• Vitamin K2 — 100 mcg

• Folic Acid — 500 mcg

• Garlic Extract — 400 mg

• Citrus Bergamot — 250 mg

• CoQ10 — 100 mg

• TUDCA — 250 mg

• Alpha GPC — 250 mg

• Berberine HCL — 500 mg

• Alpha Lipoic Acid — 200 mg

• Ginger Extract — 500 mg

• Turmeric Root Extract — 250 mg

• Magnesium — 500 mg

• Zinc — 30 mg

• Fish Oil — 1000 mg

• P5P — 100 mg

• Taurine — 500 mg

• Vitamin C — 500 mg

• Cialis — 5 mg (training days)



Training Split



Training start: approx 6-7am


Monday: Back + Biceps

Tuesday: Chest + Shoulders

Wednesday: Legs + Core

Thursday: Back + Shoulders

Friday: Chest + Arms

Saturday: Rest

Sunday: Rest



If I miss a weekday session, I’ll simply roll the split forward and train on the weekend once the kids are in bed.



Diet Plan


The plan is to eat the same foods daily for consistency.



Daily Calories: ~4000 kcal

• Protein: 240 g

• Carbs: 500 g

• Fat: 90 g



Targeting ~0.5 kg scale increase per week.

If weight gain is too slow or too fast, I’ll adjust calories accordingly.

Open to hear suggestions and feedback from any of the evo community. @LevButlerov

(Photo recent) 5-6 weeks ago

awesome new log @Trenhead3cc big respect for you restarting this log push with Team Raptor @Raptor Labs @Raptor Rep looking forward to the updates

On the food I would go up to around 250 on protein and 600-700+ on carbs, I think you can easily handle it.

training is good but how much cardio?

supplements I dont see probiotics digestive enzymes psyllium husk I suggest you add digestive aids, its worth it big time!
how much creatine are you going ot use?

cycle, why not start with low dose hgh 1 iu and build into the blast in april to 2-3? worth the thought!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @rizzlekdizzle
@waggat @Kopite67 @codezz @Yuri @MarkNV

 

[Kopite67]

New Log!
Premium Compounds, Premium results
@Raptor Labs @Raptor Rep

I feel like with every log I’ve stepped things up from the previous one — and this one will be no exception.

This log will follow my current push phase leading into a summer cut.

It’s also been over 1 year now sponsored by the goated Raptor Labs, so big appreciation there to the GOAT.


Current Stats

• Height: 6’2

• Weight: 99 kg

• Body Fat: ~12–13% (estimate)


Long Term Goal

I’m currently not coached (yet), but the goal is to eventually compete in Men’s Physique around 2027-28. I feel my structure suits that division best.

Training and physique development right now are focused around building toward that.

With a naturally wider hip structure (still ~34” waist even around 10% BF), my priority will be:

• Lat development

• Shoulder width

• Creating more of a V-taper

⸻

Current Cycle

Testosterone Enanthate - 175mg per week



Push Cycle start April

• Testosterone Enanthate – 350 mg / week

• Equipoise – 150 mg / week

• NPP – 200 mg / week (to be added in a few weeks)

• MK-677 – 20 mg daily



HGH has not been introduced yet but will likely come in the future.


Peptides

• GHK-Cu – 2.5 mg daily

• MT-2 – 500 mcg EOD


Daily Support Supplements

(A lot of these are in an all in 1 support)
• Vitamin D3 — 3000 IU

• Vitamin B6 — 100 mg

• Vitamin K2 — 100 mcg

• Folic Acid — 500 mcg

• Garlic Extract — 400 mg

• Citrus Bergamot — 250 mg

• CoQ10 — 100 mg

• TUDCA — 250 mg

• Alpha GPC — 250 mg

• Berberine HCL — 500 mg

• Alpha Lipoic Acid — 200 mg

• Ginger Extract — 500 mg

• Turmeric Root Extract — 250 mg

• Magnesium — 500 mg

• Zinc — 30 mg

• Fish Oil — 1000 mg

• P5P — 100 mg

• Taurine — 500 mg

• Vitamin C — 500 mg

• Cialis — 5 mg (training days)



Training Split



Training start: approx 6-7am


Monday: Back + Biceps

Tuesday: Chest + Shoulders

Wednesday: Legs + Core

Thursday: Back + Shoulders

Friday: Chest + Arms

Saturday: Rest

Sunday: Rest



If I miss a weekday session, I’ll simply roll the split forward and train on the weekend once the kids are in bed.



Diet Plan


The plan is to eat the same foods daily for consistency.



Daily Calories: ~4000 kcal

• Protein: 240 g

• Carbs: 500 g

• Fat: 90 g



Targeting ~0.5 kg scale increase per week.

If weight gain is too slow or too fast, I’ll adjust calories accordingly.

Open to hear suggestions and feedback from any of the evo community. @LevButlerov

(Photo recent) 5-6 weeks ago

Nice start to the new log brother.
Looking forward to seeing where this new phase takes you

 

[Yuri]

Big handsomeeeeeee dawg

 

[rizzlekdizzle]

Looking good man. I like the cycle, not crazy dosages.

 

[Trenhead3cc]

Big handsomeeeeeee dawg

Back at you

 

[Trenhead3cc]

Nice start to the new log brother.
Looking forward to seeing where this new phase takes you

Thanks bro!

 

[Trenhead3cc]

awesome new log @Trenhead3cc big respect for you restarting this log push with Team Raptor @Raptor Labs @Raptor Rep looking forward to the updates

On the food I would go up to around 250 on protein and 600-700+ on carbs, I think you can easily handle it.

training is good but how much cardio?

supplements I dont see probiotics digestive enzymes psyllium husk I suggest you add digestive aids, its worth it big time!
how much creatine are you going ot use?

cycle, why not start with low dose hgh 1 iu and build into the blast in april to 2-3? worth the thought!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @rizzlekdizzle
@waggat @Kopite67 @codezz @Yuri @MarkNV

Thanks bro,
Will look and tweak my diet and meal plan

With the creatine It slipped my mind. Will address and get back to you

Digestive enzymes - will look into

Cardio - will tag these on the back of my workouts any day I have time. New program I’m working with need to assess the time I need to allow myself. Only done 1 day of it so far. But yes cardio will be present.

HGH - I took about 50 days worth of Mk677 off Raptor couple weeks ago. Will utilise first . Then look to add HGH

Thank you for your input and support

 

[Trenhead3cc]

Chest and shoulders

@Raptor Rep

Current PeDs
Test E - 175mg per week
Mk677 - 20mg per week

Swapped out my 2 x working sets training to 3-4 sets for the moment.

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 11 , 8. 40kg x 8	Full range
Flat Dumbbell Press	3x10–12	40kg x 12 , 8. 35kg x 8	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 15, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	60kg x 11, 8. 50kg x 12, 8	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,10. 10kg x 11	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	36kg x 17, 15. 31.5kg x 17	Scapular retraction, mind-muscle connection

 

[Kopite67]

Chest and shoulders

@Raptor Rep

Current PeDs
Test E - 175mg per week
Mk677 - 20mg per week

Swapped out my 2 x working sets training to 3-4 sets for the moment.

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 11 , 8. 40kg x 8	Full range
Flat Dumbbell Press	3x10–12	40kg x 12 , 8. 35kg x 8	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 15, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	60kg x 11, 8. 50kg x 12, 8	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,10. 10kg x 11	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	36kg x 17, 15. 31.5kg x 17	Scapular retraction, mind-muscle connection

Nice session bro

 

[Dreamer]

New Log!
Premium Compounds, Premium results
@Raptor Labs @Raptor Rep

I feel like with every log I’ve stepped things up from the previous one — and this one will be no exception.

This log will follow my current push phase leading into a summer cut.

It’s also been over 1 year now sponsored by the goated Raptor Labs, so big appreciation there to the GOAT.


Current Stats

• Height: 6’2

• Weight: 99 kg

• Body Fat: ~12–13% (estimate)


Long Term Goal

I’m currently not coached (yet), but the goal is to eventually compete in Men’s Physique around 2027-28. I feel my structure suits that division best.

Training and physique development right now are focused around building toward that.

With a naturally wider hip structure (still ~34” waist even around 10% BF), my priority will be:

• Lat development

• Shoulder width

• Creating more of a V-taper

⸻

Current Cycle

Testosterone Enanthate - 175mg per week



Push Cycle start April

• Testosterone Enanthate – 350 mg / week

• Equipoise – 150 mg / week

• NPP – 200 mg / week (to be added in a few weeks)

• MK-677 – 20 mg daily



HGH has not been introduced yet but will likely come in the future.


Peptides

• GHK-Cu – 2.5 mg daily

• MT-2 – 500 mcg EOD


Daily Support Supplements

(A lot of these are in an all in 1 support)
• Vitamin D3 — 3000 IU

• Vitamin B6 — 100 mg

• Vitamin K2 — 100 mcg

• Folic Acid — 500 mcg

• Garlic Extract — 400 mg

• Citrus Bergamot — 250 mg

• CoQ10 — 100 mg

• TUDCA — 250 mg

• Alpha GPC — 250 mg

• Berberine HCL — 500 mg

• Alpha Lipoic Acid — 200 mg

• Ginger Extract — 500 mg

• Turmeric Root Extract — 250 mg

• Magnesium — 500 mg

• Zinc — 30 mg

• Fish Oil — 1000 mg

• P5P — 100 mg

• Taurine — 500 mg

• Vitamin C — 500 mg

• Cialis — 5 mg (training days)



Training Split



Training start: approx 6-7am


Monday: Back + Biceps

Tuesday: Chest + Shoulders

Wednesday: Legs + Core

Thursday: Back + Shoulders

Friday: Chest + Arms

Saturday: Rest

Sunday: Rest



If I miss a weekday session, I’ll simply roll the split forward and train on the weekend once the kids are in bed.



Diet Plan


The plan is to eat the same foods daily for consistency.



Daily Calories: ~4000 kcal

• Protein: 240 g

• Carbs: 500 g

• Fat: 90 g



Targeting ~0.5 kg scale increase per week.

If weight gain is too slow or too fast, I’ll adjust calories accordingly.

Open to hear suggestions and feedback from any of the evo community. @LevButlerov

(Photo recent) 5-6 weeks ago

Everything looks good brother, moderate doses too, macros look healthy, looking forward to your log, why not go GH from the start? I would keep it in to stay lean through the surplus

 

[Trenhead3cc]

Everything looks good brother, moderate doses too, macros look healthy, looking forward to your log, why not go GH from the start? I would keep it in to stay lean through the surplus

Originally it was running no peptides at all given I was hiding the gear from the wife. Now I pin peptides Infront of her. But I liked mk677 previously and thought to cycle it on and off. HGH maybe once mk677 runs out.

Nice session bro

thanks bro

 

[Darth_Vader]

Chest and shoulders

@Raptor Rep

Current PeDs
Test E - 175mg per week
Mk677 - 20mg per week

Swapped out my 2 x working sets training to 3-4 sets for the moment.

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 11 , 8. 40kg x 8	Full range
Flat Dumbbell Press	3x10–12	40kg x 12 , 8. 35kg x 8	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 15, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	60kg x 11, 8. 50kg x 12, 8	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,10. 10kg x 11	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	36kg x 17, 15. 31.5kg x 17	Scapular retraction, mind-muscle connection

Solid workout brother.

 

[Mobster]

I'd expect to see you working with a coach as you get closer to competing

 

[Trenhead3cc]

I'd expect to see you working with a coach as you get closer to competing

bro. I couldn’t think of anything worse than trying to go through prep on my own.

 

[Trenhead3cc]

Solid workout brother.

Thanks bro

 

[waggat]

New Log!
Premium Compounds, Premium results
@Raptor Labs @Raptor Rep

I feel like with every log I’ve stepped things up from the previous one — and this one will be no exception.

This log will follow my current push phase leading into a summer cut.

It’s also been over 1 year now sponsored by the goated Raptor Labs, so big appreciation there to the GOAT.


Current Stats

• Height: 6’2

• Weight: 99 kg

• Body Fat: ~12–13% (estimate)


Long Term Goal

I’m currently not coached (yet), but the goal is to eventually compete in Men’s Physique around 2027-28. I feel my structure suits that division best.

Training and physique development right now are focused around building toward that.

With a naturally wider hip structure (still ~34” waist even around 10% BF), my priority will be:

• Lat development

• Shoulder width

• Creating more of a V-taper

⸻

Current Cycle

Testosterone Enanthate - 175mg per week



Push Cycle start April

• Testosterone Enanthate – 350 mg / week

• Equipoise – 150 mg / week

• NPP – 200 mg / week (to be added in a few weeks)

• MK-677 – 20 mg daily



HGH has not been introduced yet but will likely come in the future.


Peptides

• GHK-Cu – 2.5 mg daily

• MT-2 – 500 mcg EOD


Daily Support Supplements

(A lot of these are in an all in 1 support)
• Vitamin D3 — 3000 IU

• Vitamin B6 — 100 mg

• Vitamin K2 — 100 mcg

• Folic Acid — 500 mcg

• Garlic Extract — 400 mg

• Citrus Bergamot — 250 mg

• CoQ10 — 100 mg

• TUDCA — 250 mg

• Alpha GPC — 250 mg

• Berberine HCL — 500 mg

• Alpha Lipoic Acid — 200 mg

• Ginger Extract — 500 mg

• Turmeric Root Extract — 250 mg

• Magnesium — 500 mg

• Zinc — 30 mg

• Fish Oil — 1000 mg

• P5P — 100 mg

• Taurine — 500 mg

• Vitamin C — 500 mg

• Cialis — 5 mg (training days)



Training Split



Training start: approx 6-7am


Monday: Back + Biceps

Tuesday: Chest + Shoulders

Wednesday: Legs + Core

Thursday: Back + Shoulders

Friday: Chest + Arms

Saturday: Rest

Sunday: Rest



If I miss a weekday session, I’ll simply roll the split forward and train on the weekend once the kids are in bed.



Diet Plan


The plan is to eat the same foods daily for consistency.



Daily Calories: ~4000 kcal

• Protein: 240 g

• Carbs: 500 g

• Fat: 90 g



Targeting ~0.5 kg scale increase per week.

If weight gain is too slow or too fast, I’ll adjust calories accordingly.

Open to hear suggestions and feedback from any of the evo community. @LevButlerov

(Photo recent) 5-6 weeks ago

Nice looking plan mate!

Interesting split. My first thoughts are: is one leg day enough for you and how will your shoulders go getting hit again after 48 hours.

Chest and shoulders

@Raptor Rep

Current PeDs
Test E - 175mg per week
Mk677 - 20mg per week

Swapped out my 2 x working sets training to 3-4 sets for the moment.

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 11 , 8. 40kg x 8	Full range
Flat Dumbbell Press	3x10–12	40kg x 12 , 8. 35kg x 8	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 15, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	60kg x 11, 8. 50kg x 12, 8	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,10. 10kg x 11	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	36kg x 17, 15. 31.5kg x 17	Scapular retraction, mind-muscle connection

Nice workout. 42.5's for those reps on incline press is good going!

 

[LevButlerov]

Thanks bro,
Will look and tweak my diet and meal plan

With the creatine It slipped my mind. Will address and get back to you

Digestive enzymes - will look into

Cardio - will tag these on the back of my workouts any day I have time. New program I’m working with need to assess the time I need to allow myself. Only done 1 day of it so far. But yes cardio will be present.

HGH - I took about 50 days worth of Mk677 off Raptor couple weeks ago. Will utilise first . Then look to add HGH

Thank you for your input and support

get 20 grams creatine will be a win lets do cardio too! @Trenhead3cc

 

[LevButlerov]

Chest and shoulders

@Raptor Rep

Current PeDs
Test E - 175mg per week
Mk677 - 20mg per week

Swapped out my 2 x working sets training to 3-4 sets for the moment.

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 11 , 8. 40kg x 8	Full range
Flat Dumbbell Press	3x10–12	40kg x 12 , 8. 35kg x 8	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 15, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	60kg x 11, 8. 50kg x 12, 8	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,10. 10kg x 11	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	36kg x 17, 15. 31.5kg x 17	Scapular retraction, mind-muscle connection

training hard i like the dumbell press 42 is a good weight! full range

 

[Eveflorence]

New Log!
Premium Compounds, Premium results
@Raptor Labs @Raptor Rep

I feel like with every log I’ve stepped things up from the previous one — and this one will be no exception.

This log will follow my current push phase leading into a summer cut.

It’s also been over 1 year now sponsored by the goated Raptor Labs, so big appreciation there to the GOAT.


Current Stats

• Height: 6’2

• Weight: 99 kg

• Body Fat: ~12–13% (estimate)


Long Term Goal

I’m currently not coached (yet), but the goal is to eventually compete in Men’s Physique around 2027-28. I feel my structure suits that division best.

Training and physique development right now are focused around building toward that.

With a naturally wider hip structure (still ~34” waist even around 10% BF), my priority will be:

• Lat development

• Shoulder width

• Creating more of a V-taper

⸻

Current Cycle

Testosterone Enanthate - 175mg per week



Push Cycle start April

• Testosterone Enanthate – 350 mg / week

• Equipoise – 150 mg / week

• NPP – 200 mg / week (to be added in a few weeks)

• MK-677 – 20 mg daily



HGH has not been introduced yet but will likely come in the future.


Peptides

• GHK-Cu – 2.5 mg daily

• MT-2 – 500 mcg EOD


Daily Support Supplements

(A lot of these are in an all in 1 support)
• Vitamin D3 — 3000 IU

• Vitamin B6 — 100 mg

• Vitamin K2 — 100 mcg

• Folic Acid — 500 mcg

• Garlic Extract — 400 mg

• Citrus Bergamot — 250 mg

• CoQ10 — 100 mg

• TUDCA — 250 mg

• Alpha GPC — 250 mg

• Berberine HCL — 500 mg

• Alpha Lipoic Acid — 200 mg

• Ginger Extract — 500 mg

• Turmeric Root Extract — 250 mg

• Magnesium — 500 mg

• Zinc — 30 mg

• Fish Oil — 1000 mg

• P5P — 100 mg

• Taurine — 500 mg

• Vitamin C — 500 mg

• Cialis — 5 mg (training days)



Training Split



Training start: approx 6-7am


Monday: Back + Biceps

Tuesday: Chest + Shoulders

Wednesday: Legs + Core

Thursday: Back + Shoulders

Friday: Chest + Arms

Saturday: Rest

Sunday: Rest



If I miss a weekday session, I’ll simply roll the split forward and train on the weekend once the kids are in bed.



Diet Plan


The plan is to eat the same foods daily for consistency.



Daily Calories: ~4000 kcal

• Protein: 240 g

• Carbs: 500 g

• Fat: 90 g



Targeting ~0.5 kg scale increase per week.

If weight gain is too slow or too fast, I’ll adjust calories accordingly.

Open to hear suggestions and feedback from any of the evo community. @LevButlerov

(Photo recent) 5-6 weeks ago

Love your cycle plans brother test, eq and npp were exactly what I was looking towards for next cycle.
Looks like you're really meticulous with things, can tell you're gonna smash it brother and have amazing results.
Will be following along

 

[Trenhead3cc]

Solid workout brother.

Thanks bro

Nice looking plan mate!

Interesting split. My first thoughts are: is one leg day enough for you and how will your shoulders go getting hit again after 48 hours.

Nice workout. 42.5's for those reps on incline press is good going!

thanks bro,
Yeah the back and shoulders two days later, the shoulder portion of that is only 3 x exercises , lat raises , face pulls and shrugs.

Leg day should be pretty brutal with the plan.
Also mostly pushing for me a mens physique cat

 

[Trenhead3cc]

Love your cycle plans brother test, eq and npp were exactly what I was looking towards for next cycle.
Looks like you're really meticulous with things, can tell you're gonna smash it brother and have amazing results.
Will be following along

Thanks bro , trying to step it up next level this time

 

[Trenhead3cc]

get 20 grams creatine will be a win lets do cardio too! @Trenhead3cc

Sounds good man

 

[KamikazeChaos]

Chest and shoulders

@Raptor Rep

Current PeDs
Test E - 175mg per week
Mk677 - 20mg per week

Swapped out my 2 x working sets training to 3-4 sets for the moment.

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 11 , 8. 40kg x 8	Full range
Flat Dumbbell Press	3x10–12	40kg x 12 , 8. 35kg x 8	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 15, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	60kg x 11, 8. 50kg x 12, 8	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,10. 10kg x 11	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	36kg x 17, 15. 31.5kg x 17	Scapular retraction, mind-muscle connection

Is that 42.5kg on each arm?or in total of both for the incline dumbbell press? Keep killing it man

 

[Raptor Rep]

New Log!
Premium Compounds, Premium results
@Raptor Labs @Raptor Rep

I feel like with every log I’ve stepped things up from the previous one — and this one will be no exception.

This log will follow my current push phase leading into a summer cut.

It’s also been over 1 year now sponsored by the goated Raptor Labs, so big appreciation there to the GOAT.


Current Stats

• Height: 6’2

• Weight: 99 kg

• Body Fat: ~12–13% (estimate)


Long Term Goal

I’m currently not coached (yet), but the goal is to eventually compete in Men’s Physique around 2027-28. I feel my structure suits that division best.

Training and physique development right now are focused around building toward that.

With a naturally wider hip structure (still ~34” waist even around 10% BF), my priority will be:

• Lat development

• Shoulder width

• Creating more of a V-taper

⸻

Current Cycle

Testosterone Enanthate - 175mg per week



Push Cycle start April

• Testosterone Enanthate – 350 mg / week

• Equipoise – 150 mg / week

• NPP – 200 mg / week (to be added in a few weeks)

• MK-677 – 20 mg daily



HGH has not been introduced yet but will likely come in the future.


Peptides

• GHK-Cu – 2.5 mg daily

• MT-2 – 500 mcg EOD


Daily Support Supplements

(A lot of these are in an all in 1 support)
• Vitamin D3 — 3000 IU

• Vitamin B6 — 100 mg

• Vitamin K2 — 100 mcg

• Folic Acid — 500 mcg

• Garlic Extract — 400 mg

• Citrus Bergamot — 250 mg

• CoQ10 — 100 mg

• TUDCA — 250 mg

• Alpha GPC — 250 mg

• Berberine HCL — 500 mg

• Alpha Lipoic Acid — 200 mg

• Ginger Extract — 500 mg

• Turmeric Root Extract — 250 mg

• Magnesium — 500 mg

• Zinc — 30 mg

• Fish Oil — 1000 mg

• P5P — 100 mg

• Taurine — 500 mg

• Vitamin C — 500 mg

• Cialis — 5 mg (training days)



Training Split



Training start: approx 6-7am


Monday: Back + Biceps

Tuesday: Chest + Shoulders

Wednesday: Legs + Core

Thursday: Back + Shoulders

Friday: Chest + Arms

Saturday: Rest

Sunday: Rest



If I miss a weekday session, I’ll simply roll the split forward and train on the weekend once the kids are in bed.



Diet Plan


The plan is to eat the same foods daily for consistency.



Daily Calories: ~4000 kcal

• Protein: 240 g

• Carbs: 500 g

• Fat: 90 g



Targeting ~0.5 kg scale increase per week.

If weight gain is too slow or too fast, I’ll adjust calories accordingly.

Open to hear suggestions and feedback from any of the evo community. @LevButlerov

(Photo recent) 5-6 weeks ago

keen for the new log brother always stepping it up

 

[Raptor Rep]

Chest and shoulders

@Raptor Rep

Current PeDs
Test E - 175mg per week
Mk677 - 20mg per week

Swapped out my 2 x working sets training to 3-4 sets for the moment.

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 11 , 8. 40kg x 8	Full range
Flat Dumbbell Press	3x10–12	40kg x 12 , 8. 35kg x 8	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 15, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	60kg x 11, 8. 50kg x 12, 8	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,10. 10kg x 11	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	36kg x 17, 15. 31.5kg x 17	Scapular retraction, mind-muscle connection

love the new layout brother

 

[stevesmi]

New Log!
Premium Compounds, Premium results
@Raptor Labs @Raptor Rep

I feel like with every log I’ve stepped things up from the previous one — and this one will be no exception.

This log will follow my current push phase leading into a summer cut.

It’s also been over 1 year now sponsored by the goated Raptor Labs, so big appreciation there to the GOAT.


Current Stats

• Height: 6’2

• Weight: 99 kg

• Body Fat: ~12–13% (estimate)


Long Term Goal

I’m currently not coached (yet), but the goal is to eventually compete in Men’s Physique around 2027-28. I feel my structure suits that division best.

Training and physique development right now are focused around building toward that.

With a naturally wider hip structure (still ~34” waist even around 10% BF), my priority will be:

• Lat development

• Shoulder width

• Creating more of a V-taper

⸻

Current Cycle

Testosterone Enanthate - 175mg per week



Push Cycle start April

• Testosterone Enanthate – 350 mg / week

• Equipoise – 150 mg / week

• NPP – 200 mg / week (to be added in a few weeks)

• MK-677 – 20 mg daily



HGH has not been introduced yet but will likely come in the future.


Peptides

• GHK-Cu – 2.5 mg daily

• MT-2 – 500 mcg EOD


Daily Support Supplements

(A lot of these are in an all in 1 support)
• Vitamin D3 — 3000 IU

• Vitamin B6 — 100 mg

• Vitamin K2 — 100 mcg

• Folic Acid — 500 mcg

• Garlic Extract — 400 mg

• Citrus Bergamot — 250 mg

• CoQ10 — 100 mg

• TUDCA — 250 mg

• Alpha GPC — 250 mg

• Berberine HCL — 500 mg

• Alpha Lipoic Acid — 200 mg

• Ginger Extract — 500 mg

• Turmeric Root Extract — 250 mg

• Magnesium — 500 mg

• Zinc — 30 mg

• Fish Oil — 1000 mg

• P5P — 100 mg

• Taurine — 500 mg

• Vitamin C — 500 mg

• Cialis — 5 mg (training days)



Training Split



Training start: approx 6-7am


Monday: Back + Biceps

Tuesday: Chest + Shoulders

Wednesday: Legs + Core

Thursday: Back + Shoulders

Friday: Chest + Arms

Saturday: Rest

Sunday: Rest



If I miss a weekday session, I’ll simply roll the split forward and train on the weekend once the kids are in bed.



Diet Plan


The plan is to eat the same foods daily for consistency.



Daily Calories: ~4000 kcal

• Protein: 240 g

• Carbs: 500 g

• Fat: 90 g



Targeting ~0.5 kg scale increase per week.

If weight gain is too slow or too fast, I’ll adjust calories accordingly.

Open to hear suggestions and feedback from any of the evo community. @LevButlerov

(Photo recent) 5-6 weeks ago

@Trenhead3cc nice update, man. The training split looks on point. You're doing a great job on this.

 

[Trenhead3cc]

@Trenhead3cc nice update, man. The training split looks on point. You're doing a great job on this.

Thank you sir

 

[Trenhead3cc]

Is that 42.5kg on each arm?or in total of both for the incline dumbbell press? Keep killing it man

Each arm bro , thank you sir

 

[KamikazeChaos]

P

Each arm bro , thank you sir

Oath! Straight machine!!
I think I’m gonna stay active on this site and follow your thread, it’s motivating as

 

[2Thick]

New Log!
Premium Compounds, Premium results
@Raptor Labs @Raptor Rep

I feel like with every log I’ve stepped things up from the previous one — and this one will be no exception.

This log will follow my current push phase leading into a summer cut.

It’s also been over 1 year now sponsored by the goated Raptor Labs, so big appreciation there to the GOAT.


Current Stats

• Height: 6’2

• Weight: 99 kg

• Body Fat: ~12–13% (estimate)


Long Term Goal

I’m currently not coached (yet), but the goal is to eventually compete in Men’s Physique around 2027-28. I feel my structure suits that division best.

Training and physique development right now are focused around building toward that.

With a naturally wider hip structure (still ~34” waist even around 10% BF), my priority will be:

• Lat development

• Shoulder width

• Creating more of a V-taper

⸻

Current Cycle

Testosterone Enanthate - 175mg per week



Push Cycle start April

• Testosterone Enanthate – 350 mg / week

• Equipoise – 150 mg / week

• NPP – 200 mg / week (to be added in a few weeks)

• MK-677 – 20 mg daily



HGH has not been introduced yet but will likely come in the future.


Peptides

• GHK-Cu – 2.5 mg daily

• MT-2 – 500 mcg EOD


Daily Support Supplements

(A lot of these are in an all in 1 support)
• Vitamin D3 — 3000 IU

• Vitamin B6 — 100 mg

• Vitamin K2 — 100 mcg

• Folic Acid — 500 mcg

• Garlic Extract — 400 mg

• Citrus Bergamot — 250 mg

• CoQ10 — 100 mg

• TUDCA — 250 mg

• Alpha GPC — 250 mg

• Berberine HCL — 500 mg

• Alpha Lipoic Acid — 200 mg

• Ginger Extract — 500 mg

• Turmeric Root Extract — 250 mg

• Magnesium — 500 mg

• Zinc — 30 mg

• Fish Oil — 1000 mg

• P5P — 100 mg

• Taurine — 500 mg

• Vitamin C — 500 mg

• Cialis — 5 mg (training days)



Training Split



Training start: approx 6-7am


Monday: Back + Biceps

Tuesday: Chest + Shoulders

Wednesday: Legs + Core

Thursday: Back + Shoulders

Friday: Chest + Arms

Saturday: Rest

Sunday: Rest



If I miss a weekday session, I’ll simply roll the split forward and train on the weekend once the kids are in bed.



Diet Plan


The plan is to eat the same foods daily for consistency.



Daily Calories: ~4000 kcal

• Protein: 240 g

• Carbs: 500 g

• Fat: 90 g



Targeting ~0.5 kg scale increase per week.

If weight gain is too slow or too fast, I’ll adjust calories accordingly.

Open to hear suggestions and feedback from any of the evo community. @LevButlerov

(Photo recent) 5-6 weeks ago

Man this is an awesome start to this log. I'm really looking forward to following it. I like that you're keeping your carbs strong. As long as they're clean carbs, you'll do great. @Trenhead3cc

 

[Ulter]

Each arm bro , thank you sir

Thanks for this clarification. @Trenhead3cc it's good to see you do one arm at a time. That's actually a smart way to train.

 

[ceo]

New Log!
Premium Compounds, Premium results
@Raptor Labs @Raptor Rep

I feel like with every log I’ve stepped things up from the previous one — and this one will be no exception.

This log will follow my current push phase leading into a summer cut.

It’s also been over 1 year now sponsored by the goated Raptor Labs, so big appreciation there to the GOAT.


Current Stats

• Height: 6’2

• Weight: 99 kg

• Body Fat: ~12–13% (estimate)


Long Term Goal

I’m currently not coached (yet), but the goal is to eventually compete in Men’s Physique around 2027-28. I feel my structure suits that division best.

Training and physique development right now are focused around building toward that.

With a naturally wider hip structure (still ~34” waist even around 10% BF), my priority will be:

• Lat development

• Shoulder width

• Creating more of a V-taper

⸻

Current Cycle

Testosterone Enanthate - 175mg per week



Push Cycle start April

• Testosterone Enanthate – 350 mg / week

• Equipoise – 150 mg / week

• NPP – 200 mg / week (to be added in a few weeks)

• MK-677 – 20 mg daily



HGH has not been introduced yet but will likely come in the future.


Peptides

• GHK-Cu – 2.5 mg daily

• MT-2 – 500 mcg EOD


Daily Support Supplements

(A lot of these are in an all in 1 support)
• Vitamin D3 — 3000 IU

• Vitamin B6 — 100 mg

• Vitamin K2 — 100 mcg

• Folic Acid — 500 mcg

• Garlic Extract — 400 mg

• Citrus Bergamot — 250 mg

• CoQ10 — 100 mg

• TUDCA — 250 mg

• Alpha GPC — 250 mg

• Berberine HCL — 500 mg

• Alpha Lipoic Acid — 200 mg

• Ginger Extract — 500 mg

• Turmeric Root Extract — 250 mg

• Magnesium — 500 mg

• Zinc — 30 mg

• Fish Oil — 1000 mg

• P5P — 100 mg

• Taurine — 500 mg

• Vitamin C — 500 mg

• Cialis — 5 mg (training days)



Training Split



Training start: approx 6-7am


Monday: Back + Biceps

Tuesday: Chest + Shoulders

Wednesday: Legs + Core

Thursday: Back + Shoulders

Friday: Chest + Arms

Saturday: Rest

Sunday: Rest



If I miss a weekday session, I’ll simply roll the split forward and train on the weekend once the kids are in bed.



Diet Plan


The plan is to eat the same foods daily for consistency.



Daily Calories: ~4000 kcal

• Protein: 240 g

• Carbs: 500 g

• Fat: 90 g



Targeting ~0.5 kg scale increase per week.

If weight gain is too slow or too fast, I’ll adjust calories accordingly.

Open to hear suggestions and feedback from any of the evo community. @LevButlerov

(Photo recent) 5-6 weeks ago

@Trenhead3cc Bros, the training split looks good as far as I'm concerned. You are definitely on point and you are pushing things.

 

[ROIDDERS]

Thanks bro

thanks bro,
Yeah the back and shoulders two days later, the shoulder portion of that is only 3 x exercises , lat raises , face pulls and shrugs.

Leg day should be pretty brutal with the plan.
Also mostly pushing for me a mens physique cat

Good job man. The face pulls and shrugs are looking really good and so are the lateral raises. Keep it up. @Trenhead3cc

 

[Trenhead3cc]

P

Oath! Straight machine!!
I think I’m gonna stay active on this site and follow your thread, it’s motivating as

Thanks bro. Just to name a few Follow these logs to see something special. @Allupfromhere @Dumptruck @PopRox19 @Pigsy @Swcc

 

[ballin2504]

New Log!
Premium Compounds, Premium results
@Raptor Labs @Raptor Rep

I feel like with every log I’ve stepped things up from the previous one — and this one will be no exception.

This log will follow my current push phase leading into a summer cut.

It’s also been over 1 year now sponsored by the goated Raptor Labs, so big appreciation there to the GOAT.


Current Stats

• Height: 6’2

• Weight: 99 kg

• Body Fat: ~12–13% (estimate)


Long Term Goal

I’m currently not coached (yet), but the goal is to eventually compete in Men’s Physique around 2027-28. I feel my structure suits that division best.

Training and physique development right now are focused around building toward that.

With a naturally wider hip structure (still ~34” waist even around 10% BF), my priority will be:

• Lat development

• Shoulder width

• Creating more of a V-taper

⸻

Current Cycle

Testosterone Enanthate - 175mg per week



Push Cycle start April

• Testosterone Enanthate – 350 mg / week

• Equipoise – 150 mg / week

• NPP – 200 mg / week (to be added in a few weeks)

• MK-677 – 20 mg daily



HGH has not been introduced yet but will likely come in the future.


Peptides

• GHK-Cu – 2.5 mg daily

• MT-2 – 500 mcg EOD


Daily Support Supplements

(A lot of these are in an all in 1 support)
• Vitamin D3 — 3000 IU

• Vitamin B6 — 100 mg

• Vitamin K2 — 100 mcg

• Folic Acid — 500 mcg

• Garlic Extract — 400 mg

• Citrus Bergamot — 250 mg

• CoQ10 — 100 mg

• TUDCA — 250 mg

• Alpha GPC — 250 mg

• Berberine HCL — 500 mg

• Alpha Lipoic Acid — 200 mg

• Ginger Extract — 500 mg

• Turmeric Root Extract — 250 mg

• Magnesium — 500 mg

• Zinc — 30 mg

• Fish Oil — 1000 mg

• P5P — 100 mg

• Taurine — 500 mg

• Vitamin C — 500 mg

• Cialis — 5 mg (training days)



Training Split



Training start: approx 6-7am


Monday: Back + Biceps

Tuesday: Chest + Shoulders

Wednesday: Legs + Core

Thursday: Back + Shoulders

Friday: Chest + Arms

Saturday: Rest

Sunday: Rest



If I miss a weekday session, I’ll simply roll the split forward and train on the weekend once the kids are in bed.



Diet Plan


The plan is to eat the same foods daily for consistency.



Daily Calories: ~4000 kcal

• Protein: 240 g

• Carbs: 500 g

• Fat: 90 g



Targeting ~0.5 kg scale increase per week.

If weight gain is too slow or too fast, I’ll adjust calories accordingly.

Open to hear suggestions and feedback from any of the evo community. @LevButlerov

(Photo recent) 5-6 weeks ago

@Trenhead3cc glad to see your back with another log man. The last one was a good one. I’ll be follow it along.

 

[KamikazeChaos]

Thanks bro. Just to name a few Follow these logs to see something special. @Allupfromhere @Dumptruck @PopRox19 @Pigsy @Swcc

Just have, will be starting a thread of my own over the next few days or week aswell

 

[LevButlerov]

Sounds good man

keep us updated

 

[Trenhead3cc]

Away at the moment, hotel gym. Just did a bit of what I could. Not the normal program

@Raptor Rep

Lat pull downs , low row , lat raises . Face pulls , chin ups , some light cardio

 

[Eveflorence]

Away at the moment, hotel gym. Just did a bit of what I could. Not the normal program

@Raptor Rep

Lat pull downs , low row , lat raises . Face pulls , chin ups , some light cardio

Great work brother getting it done no matter the location

 

[Trenhead3cc]

Great work brother getting it done no matter the location

Thanks bro, didn’t feel like it, but a day lost is a day wasted

 

[LevButlerov]

Away at the moment, hotel gym. Just did a bit of what I could. Not the normal program

@Raptor Rep

Lat pull downs , low row , lat raises . Face pulls , chin ups , some light cardio

you can kill it big time with this gym @Trenhead3cc

 

[Raptor Rep]

Away at the moment, hotel gym. Just did a bit of what I could. Not the normal program

@Raptor Rep

Lat pull downs , low row , lat raises . Face pulls , chin ups , some light cardio

still got it done my brother and thats all that matters

 

[Allupfromhere]

Away at the moment, hotel gym. Just did a bit of what I could. Not the normal program

@Raptor Rep

Lat pull downs , low row , lat raises . Face pulls , chin ups , some light cardio

Ahh brother you got in there and got to work regardless. As you mentioned a day lost, is a day wasted.

 

[Maxfatstats]

Chest and shoulders

@Raptor Rep

Current PeDs
Test E - 175mg per week
Mk677 - 20mg per week

Swapped out my 2 x working sets training to 3-4 sets for the moment.

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 11 , 8. 40kg x 8	Full range
Flat Dumbbell Press	3x10–12	40kg x 12 , 8. 35kg x 8	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 15, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	60kg x 11, 8. 50kg x 12, 8	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,10. 10kg x 11	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	36kg x 17, 15. 31.5kg x 17	Scapular retraction, mind-muscle connection

Well rounded workout broz hitting every muscle group in both

 

[Trenhead3cc]

Finally back into it after few days interstate with work.

@Raptor Rep

Post workout feed

Monday -Back & biceps

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4x8–12	Body weight- 15,11,9,7	Focus on slow eccentric, full stretch
Lat Pulldown (Neutral Grip)	4x10–12	80kg x 13,11,9. 70kg x 10
Single-Arm Dumbbell Row	4x10–12	40kg x 12,10. 35kg x 10, 8	Full contraction, keep torso stable
Face Pulls	3x15–20	40kg x 18,16,	Rear delt and trap activation
Barbell Curl	3x10–12	40kg x 12. 35kg x 10,8	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 13. 12.5kg x 12,10	Focus on peak contraction

 

[Kopite67]

Finally back into it after few days interstate with work.

@Raptor Rep

Post workout feed

Monday -Back & biceps

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4x8–12	Body weight- 15,11,9,7	Focus on slow eccentric, full stretch
Lat Pulldown (Neutral Grip)	4x10–12	80kg x 13,11,9. 70kg x 10
Single-Arm Dumbbell Row	4x10–12	40kg x 12,10. 35kg x 10, 8	Full contraction, keep torso stable
Face Pulls	3x15–20	40kg x 18,16,	Rear delt and trap activation
Barbell Curl	3x10–12	40kg x 12. 35kg x 10,8	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 13. 12.5kg x 12,10	Focus on peak contraction

Nice update and food porn brother

 

[Raptor Rep]

Finally back into it after few days interstate with work.

@Raptor Rep

Post workout feed

Monday -Back & biceps

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4x8–12	Body weight- 15,11,9,7	Focus on slow eccentric, full stretch
Lat Pulldown (Neutral Grip)	4x10–12	80kg x 13,11,9. 70kg x 10
Single-Arm Dumbbell Row	4x10–12	40kg x 12,10. 35kg x 10, 8	Full contraction, keep torso stable
Face Pulls	3x15–20	40kg x 18,16,	Rear delt and trap activation
Barbell Curl	3x10–12	40kg x 12. 35kg x 10,8	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 13. 12.5kg x 12,10	Focus on peak contraction

good meal and sesh brother

 

[LevButlerov]

Finally back into it after few days interstate with work.

@Raptor Rep

Post workout feed

Monday -Back & biceps

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4x8–12	Body weight- 15,11,9,7	Focus on slow eccentric, full stretch
Lat Pulldown (Neutral Grip)	4x10–12	80kg x 13,11,9. 70kg x 10
Single-Arm Dumbbell Row	4x10–12	40kg x 12,10. 35kg x 10, 8	Full contraction, keep torso stable
Face Pulls	3x15–20	40kg x 18,16,	Rear delt and trap activation
Barbell Curl	3x10–12	40kg x 12. 35kg x 10,8	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 13. 12.5kg x 12,10	Focus on peak contraction

love the meal pic sweet @Trenhead3cc and strong pull ups thats the way to grow the wide back with curls Team Raptor power! @Raptor Labs @Raptor Rep

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515

 

[Grumpy]

Good solid session and some good looking food porn

 

[LH5515]

Finally back into it after few days interstate with work.

@Raptor Rep

Post workout feed

Monday -Back & biceps

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4x8–12	Body weight- 15,11,9,7	Focus on slow eccentric, full stretch
Lat Pulldown (Neutral Grip)	4x10–12	80kg x 13,11,9. 70kg x 10
Single-Arm Dumbbell Row	4x10–12	40kg x 12,10. 35kg x 10, 8	Full contraction, keep torso stable
Face Pulls	3x15–20	40kg x 18,16,	Rear delt and trap activation
Barbell Curl	3x10–12	40kg x 12. 35kg x 10,8	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 13. 12.5kg x 12,10	Focus on peak contraction

Solid brother! Nice update

How do you prep / stay consistent while travelling for work? I do a fair bit myself and normally take all my food pre-made for the time away.

Interested in what others do!

 

[rizzlekdizzle]

good looking food - I reckon people don't realise that a coleslaw mix can also be a stir fry mix!

 

[Trenhead3cc]

Tuesday
Chest and shoulders

@Raptor Rep

Bit sore and shown with Numbers slightly down from last week
And ran out of time.

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 10 ,7 37.5kg x 8	Full range
Flat Dumbbell Press	3x10–12	37.5kg x 9 ,7 35kg x 7	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 15, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	50kg x 15,	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,10. 10kg x 11	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	Skipped	Scapular retraction, mind-muscle connection

 

[Trenhead3cc]

Solid brother! Nice update

How do you prep / stay consistent while travelling for work? I do a fair bit myself and normally take all my food pre-made for the time away.

Interested in what others do!

My meal prepping for daily consistency hasn’t quite started yet.

I called my wife and said I’m swinging by home soon . And she cooked it for me and I took it back to the office . Couple days a week I’m local the rest I’m couple hours from home

 

[Trenhead3cc]

good looking food - I reckon people don't realise that a coleslaw mix can also be a stir fry mix!

It’s more a coleslaw mix although Aldi call it a stirfry mix . I Think they are on drugs.

 

[Eveflorence]

Finally back into it after few days interstate with work.

@Raptor Rep

Post workout feed

Monday -Back & biceps

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4x8–12	Body weight- 15,11,9,7	Focus on slow eccentric, full stretch
Lat Pulldown (Neutral Grip)	4x10–12	80kg x 13,11,9. 70kg x 10
Single-Arm Dumbbell Row	4x10–12	40kg x 12,10. 35kg x 10, 8	Full contraction, keep torso stable
Face Pulls	3x15–20	40kg x 18,16,	Rear delt and trap activation
Barbell Curl	3x10–12	40kg x 12. 35kg x 10,8	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 13. 12.5kg x 12,10	Focus on peak contraction

Great meal and strong session brother

 

[waggat]

Finally back into it after few days interstate with work.

@Raptor Rep

Post workout feed

Monday -Back & biceps

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4x8–12	Body weight- 15,11,9,7	Focus on slow eccentric, full stretch
Lat Pulldown (Neutral Grip)	4x10–12	80kg x 13,11,9. 70kg x 10
Single-Arm Dumbbell Row	4x10–12	40kg x 12,10. 35kg x 10, 8	Full contraction, keep torso stable
Face Pulls	3x15–20	40kg x 18,16,	Rear delt and trap activation
Barbell Curl	3x10–12	40kg x 12. 35kg x 10,8	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 13. 12.5kg x 12,10	Focus on peak contraction

Nice back and bi workout mate. Good numbers on the pull-ups, particularly with the controlled tempo.

Meal looks good too.

 

[Trenhead3cc]

Nice back and bi workout mate. Good numbers on the pull-ups, particularly with the controlled tempo.

Meal looks good too.

Thanks bro

 

[LevButlerov]

Tuesday
Chest and shoulders

@Raptor Rep

Bit sore and shown with Numbers slightly down from last week
And ran out of time.

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 10 ,7 37.5kg x 8	Full range
Flat Dumbbell Press	3x10–12	37.5kg x 9 ,7 35kg x 7	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 15, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	50kg x 15,	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,10. 10kg x 11	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	Skipped	Scapular retraction, mind-muscle connection

incline dumbell 42.5kgs strong @Trenhead3cc

 

[Trenhead3cc]

Wednesday - Legs & core

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum	4x8–12	30kg x 14,12,10,8	Moderate weight, full depth
Romanian Deadlift	4x10–12	90kg x 15,13,12,10	will increase weight
Walking Lunges	3x12–15	12.5kg x 17,13,11	Each leg
Leg Curl Machine	3x12–15	60kg x 14,12,10	Focus on contraction
Standing Calf Raise	3 x 12-15	155kg x 17,15,12
Hanging Leg Raises	3x12–15	17,14.12	Controlled
Plank	3x60s

 

[Kopite67]

Wednesday - Legs & core

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum	4x8–12	30kg x 14,12,10,8	Moderate weight, full depth
Romanian Deadlift	4x10–12	90kg x 15,13,12,10	will increase weight
Walking Lunges	3x12–15	12.5kg x 17,13,11	Each leg
Leg Curl Machine	3x12–15	60kg x 14,12,10	Focus on contraction
Standing Calf Raise	3 x 12-15	155kg x 17,15,12
Hanging Leg Raises	3x12–15	17,14.12	Controlled
Plank	3x60s

Sweet update brother

 

[LevButlerov]

Wednesday - Legs & core

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum	4x8–12	30kg x 14,12,10,8	Moderate weight, full depth
Romanian Deadlift	4x10–12	90kg x 15,13,12,10	will increase weight
Walking Lunges	3x12–15	12.5kg x 17,13,11	Each leg
Leg Curl Machine	3x12–15	60kg x 14,12,10	Focus on contraction
Standing Calf Raise	3 x 12-15	155kg x 17,15,12
Hanging Leg Raises	3x12–15	17,14.12	Controlled
Plank	3x60s

This is the big show now ton of updates @Trenhead3cc loving your planks and deads, 90 on romanian hard!

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence

 

[Grumpy]

Great session my style of training

 

[Eveflorence]

Wednesday - Legs & core

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum	4x8–12	30kg x 14,12,10,8	Moderate weight, full depth
Romanian Deadlift	4x10–12	90kg x 15,13,12,10	will increase weight
Walking Lunges	3x12–15	12.5kg x 17,13,11	Each leg
Leg Curl Machine	3x12–15	60kg x 14,12,10	Focus on contraction
Standing Calf Raise	3 x 12-15	155kg x 17,15,12
Hanging Leg Raises	3x12–15	17,14.12	Controlled
Plank	3x60s

Would kill for a pendulum at my gym

 

[fingers86]

Watching along with jelousy

 

[waggat]

Wednesday - Legs & core

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum	4x8–12	30kg x 14,12,10,8	Moderate weight, full depth
Romanian Deadlift	4x10–12	90kg x 15,13,12,10	will increase weight
Walking Lunges	3x12–15	12.5kg x 17,13,11	Each leg
Leg Curl Machine	3x12–15	60kg x 14,12,10	Focus on contraction
Standing Calf Raise	3 x 12-15	155kg x 17,15,12
Hanging Leg Raises	3x12–15	17,14.12	Controlled
Plank	3x60s

That's definitely my kind of leg workout mate! Nice selection of exercises!

 

[Raptor Rep]

Wednesday - Legs & core

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum	4x8–12	30kg x 14,12,10,8	Moderate weight, full depth
Romanian Deadlift	4x10–12	90kg x 15,13,12,10	will increase weight
Walking Lunges	3x12–15	12.5kg x 17,13,11	Each leg
Leg Curl Machine	3x12–15	60kg x 14,12,10	Focus on contraction
Standing Calf Raise	3 x 12-15	155kg x 17,15,12
Hanging Leg Raises	3x12–15	17,14.12	Controlled
Plank	3x60s

another beautiful session brother

 

[Trenhead3cc]

Thursday ended up being a rest day, I was absolutely cooked. Body needed it.
Hoping over weekend to get that 5th workout in for the week.

Also from Wednesdays legs session (two days ago) my legs are sore as fuck. New program and also the combination of being about 3-4 weeks since a proper leg day due to the back injury I sustained. Which is so much better now thanks to the Raptor BPC and TB
Which I’m still taking. I didn’t mention it in the intro to this log as that’s what I will be taking come April cycle.

Todays workout below
And couple meals over last couple of days

Friday - Back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Close Grip)	4xMax	Body weight 21,16,12,9
Seated Cable Row	4x10–12	90kg x 12. 80kg x 12,10,9	Squeeze at contraction
Lateral Raises	4x12–15	12.5kg x 16,14,12,	Slow eccentric
Face Pulls	3x15–20	18.75kg x 19,17,15
Shrugs - dumbbells, Each hand	3x12–15	45kg x 20, 17,15	Keep shoulders relaxed at bottom

 

[Kopite67]

Thursday ended up being a rest day, I was absolutely cooked. Body needed it.
Hoping over weekend to get that 5th workout in for the week.

Also from Wednesdays legs session (two days ago) my legs are sore as fuck. New program and also the combination of being about 3-4 weeks since a proper leg day due to the back injury I sustained. Which is so much better now thanks to the Raptor BPC and TB
Which I’m still taking. I didn’t mention it in the intro to this log as that’s what I will be taking come April cycle.

Todays workout below
And couple meals over last couple of days

Friday - Back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Close Grip)	4xMax	Body weight 21,16,12,9
Seated Cable Row	4x10–12	90kg x 12. 80kg x 12,10,9	Squeeze at contraction
Lateral Raises	4x12–15	12.5kg x 16,14,12,	Slow eccentric
Face Pulls	3x15–20	18.75kg x 19,17,15
Shrugs - dumbbells, Each hand	3x12–15	45kg x 20, 17,15	Keep shoulders relaxed at bottom

Nice update brother

 

[Trenhead3cc]

Nice update brother

Thanks bro

 

[Allupfromhere]

Strong week in the bank on the return big dawg

 

[LevButlerov]

Thursday ended up being a rest day, I was absolutely cooked. Body needed it.
Hoping over weekend to get that 5th workout in for the week.

Also from Wednesdays legs session (two days ago) my legs are sore as fuck. New program and also the combination of being about 3-4 weeks since a proper leg day due to the back injury I sustained. Which is so much better now thanks to the Raptor BPC and TB
Which I’m still taking. I didn’t mention it in the intro to this log as that’s what I will be taking come April cycle.

Todays workout below
And couple meals over last couple of days

Friday - Back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Close Grip)	4xMax	Body weight 21,16,12,9
Seated Cable Row	4x10–12	90kg x 12. 80kg x 12,10,9	Squeeze at contraction
Lateral Raises	4x12–15	12.5kg x 16,14,12,	Slow eccentric
Face Pulls	3x15–20	18.75kg x 19,17,15
Shrugs - dumbbells, Each hand	3x12–15	45kg x 20, 17,15	Keep shoulders relaxed at bottom

perfect meal pics high protein! and i forgot you're doing Team Raptor BPC and TB perfect too @Trenhead3cc
pull ups full max i love that! thats my thing pull ups

@BeMe @HarleyGuy @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515

 

[Grumpy]

Some great looking food porn
Great training session

 

[Trenhead3cc]

Strong week in the bank on the return big dawg

Some great looking food porn
Great training session

Thanks bros !

perfect meal pics high protein! and i forgot you're doing Team Raptor BPC and TB perfect too @Trenhead3cc
pull ups full max i love that! thats my thing pull ups

yeah man , lots of pull ups in my new training program

 

[Raptor Rep]

Thursday ended up being a rest day, I was absolutely cooked. Body needed it.
Hoping over weekend to get that 5th workout in for the week.

Also from Wednesdays legs session (two days ago) my legs are sore as fuck. New program and also the combination of being about 3-4 weeks since a proper leg day due to the back injury I sustained. Which is so much better now thanks to the Raptor BPC and TB
Which I’m still taking. I didn’t mention it in the intro to this log as that’s what I will be taking come April cycle.

Todays workout below
And couple meals over last couple of days

Friday - Back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Close Grip)	4xMax	Body weight 21,16,12,9
Seated Cable Row	4x10–12	90kg x 12. 80kg x 12,10,9	Squeeze at contraction
Lateral Raises	4x12–15	12.5kg x 16,14,12,	Slow eccentric
Face Pulls	3x15–20	18.75kg x 19,17,15
Shrugs - dumbbells, Each hand	3x12–15	45kg x 20, 17,15	Keep shoulders relaxed at bottom

numbers good, food good fkn killin it

 

[Dreamer]

Thursday ended up being a rest day, I was absolutely cooked. Body needed it.
Hoping over weekend to get that 5th workout in for the week.

Also from Wednesdays legs session (two days ago) my legs are sore as fuck. New program and also the combination of being about 3-4 weeks since a proper leg day due to the back injury I sustained. Which is so much better now thanks to the Raptor BPC and TB
Which I’m still taking. I didn’t mention it in the intro to this log as that’s what I will be taking come April cycle.

Todays workout below
And couple meals over last couple of days

Friday - Back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Close Grip)	4xMax	Body weight 21,16,12,9
Seated Cable Row	4x10–12	90kg x 12. 80kg x 12,10,9	Squeeze at contraction
Lateral Raises	4x12–15	12.5kg x 16,14,12,	Slow eccentric
Face Pulls	3x15–20	18.75kg x 19,17,15
Shrugs - dumbbells, Each hand	3x12–15	45kg x 20, 17,15	Keep shoulders relaxed at bottom

Food looks on point, nice brother

 

[waggat]

Thursday ended up being a rest day, I was absolutely cooked. Body needed it.
Hoping over weekend to get that 5th workout in for the week.

Also from Wednesdays legs session (two days ago) my legs are sore as fuck. New program and also the combination of being about 3-4 weeks since a proper leg day due to the back injury I sustained. Which is so much better now thanks to the Raptor BPC and TB
Which I’m still taking. I didn’t mention it in the intro to this log as that’s what I will be taking come April cycle.

Todays workout below
And couple meals over last couple of days

Friday - Back and shoulders

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Close Grip)	4xMax	Body weight 21,16,12,9
Seated Cable Row	4x10–12	90kg x 12. 80kg x 12,10,9	Squeeze at contraction
Lateral Raises	4x12–15	12.5kg x 16,14,12,	Slow eccentric
Face Pulls	3x15–20	18.75kg x 19,17,15
Shrugs - dumbbells, Each hand	3x12–15	45kg x 20, 17,15	Keep shoulders relaxed at bottom

Nice workout mate. I reckon back and shoulders go well together hey.

You're hitting some impressive numbers on the pull-ups and seated rows there!

That stir-fry meal looks alright!

 

[Trenhead3cc]

numbers good, food good fkn killin it

Thanks my bro

Nice workout mate. I reckon back and shoulders go well together hey.

You're hitting some impressive numbers on the pull-ups and seated rows there!

That stir-fry meal looks alright!

Thanks bro, yeah I was normally pushing 100kg rows but adding the contracted squeeze at the end is killer

Food looks on point, nice brother

Thanks bro

 

[Alice_In_Ironland]

Wednesday - Legs & core

@Raptor Rep

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum	4x8–12	30kg x 14,12,10,8	Moderate weight, full depth
Romanian Deadlift	4x10–12	90kg x 15,13,12,10	will increase weight
Walking Lunges	3x12–15	12.5kg x 17,13,11	Each leg
Leg Curl Machine	3x12–15	60kg x 14,12,10	Focus on contraction
Standing Calf Raise	3 x 12-15	155kg x 17,15,12
Hanging Leg Raises	3x12–15	17,14.12	Controlled
Plank	3x60s

Great range of exercises! Big fan of hanging leg raises myself - great for the v-taper. Plus it’s so nice just to dead hang from the bar after to release the shoulders and back too

 

[Trenhead3cc]

Great range of exercises! Big fan of hanging leg raises myself - great for the v-taper. Plus it’s so nice just to dead hang from the bar after to release the shoulders and back too

Yeah I’m actually that tall at 189cm when I dead hang my feet are almost fully touching the ground . But it is nice to just hang there as you said .
Normally I do flexed arm hold into leg raises

 

[Trenhead3cc]

Monday -Back & biceps

@Raptor Rep

Increased some numbers this morning from last week which is great.

Loving the pull ups

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4x8–12	Body weight- 17,12,8,6	Focus on slow eccentric, full stretch
Lat Pulldown (Neutral Grip)	4x10–12	80kg x 14,10,8. 70kg x 10
Single-Arm Dumbbell Row	4x10–12	40kg x 12,10. 35kg x 11, 9	Full contraction, keep torso stable
Face Pulls	3x15–20	40kg x 20,17,14	Rear delt and trap activation
Barbell Curl	3x10–12	40kg x 14,10. 35kg x 10	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 13. 12.5kg x 12,10	Focus on peak contraction

 

[Kopite67]

Monday -Back & biceps

@Raptor Rep

Increased some numbers this morning from last week which is great.

Loving the pull ups

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4x8–12	Body weight- 17,12,8,6	Focus on slow eccentric, full stretch
Lat Pulldown (Neutral Grip)	4x10–12	80kg x 14,10,8. 70kg x 10
Single-Arm Dumbbell Row	4x10–12	40kg x 12,10. 35kg x 11, 9	Full contraction, keep torso stable
Face Pulls	3x15–20	40kg x 20,17,14	Rear delt and trap activation
Barbell Curl	3x10–12	40kg x 14,10. 35kg x 10	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 13. 12.5kg x 12,10	Focus on peak contraction

Nice update brother. Love the controlled program you have going here

 

[LevButlerov]

Monday -Back & biceps

@Raptor Rep

Increased some numbers this morning from last week which is great.

Loving the pull ups

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4x8–12	Body weight- 17,12,8,6	Focus on slow eccentric, full stretch
Lat Pulldown (Neutral Grip)	4x10–12	80kg x 14,10,8. 70kg x 10
Single-Arm Dumbbell Row	4x10–12	40kg x 12,10. 35kg x 11, 9	Full contraction, keep torso stable
Face Pulls	3x15–20	40kg x 20,17,14	Rear delt and trap activation
Barbell Curl	3x10–12	40kg x 14,10. 35kg x 10	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 13. 12.5kg x 12,10	Focus on peak contraction

pull ups the win you know I love it and you hit lat pulls after perfect @Trenhead3cc

 

[Grumpy]

Love the pull ups

 

[Raptor Rep]

Monday -Back & biceps

@Raptor Rep

Increased some numbers this morning from last week which is great.

Loving the pull ups

Exercise	Sets x Reps	Weight	Notes
Pull-Ups (Wide Grip)	4x8–12	Body weight- 17,12,8,6	Focus on slow eccentric, full stretch
Lat Pulldown (Neutral Grip)	4x10–12	80kg x 14,10,8. 70kg x 10
Single-Arm Dumbbell Row	4x10–12	40kg x 12,10. 35kg x 11, 9	Full contraction, keep torso stable
Face Pulls	3x15–20	40kg x 20,17,14	Rear delt and trap activation
Barbell Curl	3x10–12	40kg x 14,10. 35kg x 10	Controlled, no swinging
Dumbbell Hammer Curl	3x12–15	15kg x 13. 12.5kg x 12,10	Focus on peak contraction

great numbers bro love the progress

 

[Trenhead3cc]

Tuesday
Chest and shoulders

Incline bench slightly down today after the first set , one of those days

@Raptor Rep

Some last night food prep and Current physique. Almost ready to

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 8, 37.5kg x 8, 7	Full range
Flat Dumbbell Press	3x10–12	37.5kg x 10 , 35kg x 10, 8	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 17, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	50kg x 15, 12, 10, 8	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,11, 10	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	36kg x 17, 15, 12	Scapular retraction, mind-muscle connection

 

[Kopite67]

Tuesday
Chest and shoulders

Incline bench slightly down today after the first set , one of those days

@Raptor Rep

Some last night food prep and Current physique. Almost ready to

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 8, 37.5kg x 8, 7	Full range
Flat Dumbbell Press	3x10–12	37.5kg x 10 , 35kg x 10, 8	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 17, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	50kg x 15, 12, 10, 8	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,11, 10	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	36kg x 17, 15, 12	Scapular retraction, mind-muscle connection

Great update brother, shifting some nice totals there. Gotta love the food porn smorgasbord

 

[LevButlerov]

Tuesday
Chest and shoulders

Incline bench slightly down today after the first set , one of those days

@Raptor Rep

Some last night food prep and Current physique. Almost ready to

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 8, 37.5kg x 8, 7	Full range
Flat Dumbbell Press	3x10–12	37.5kg x 10 , 35kg x 10, 8	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 17, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	50kg x 15, 12, 10, 8	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,11, 10	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	36kg x 17, 15, 12	Scapular retraction, mind-muscle connection

You're looking ripped! very lean and strong Team Raptor win! strong dumbbell presses 42-43 range hard to do full range! @Trenhead3cc and nice meal prep!

@HarleyGuy @Allupfromhere @Dreamer @Kopite67 @codezz @Yuri
@Grumpy @Shakey @Eveflorence @LH5515

 

[Grumpy]

Definitely looking ripped and some good meal prep

 

[Trenhead3cc]

Definitely looking ripped and some good meal prep

You're looking ripped! very lean and strong Team Raptor win! strong dumbbell presses 42-43 range hard to do full range! @Trenhead3cc and nice meal prep!

Great update brother, shifting some nice totals there. Gotta love the food porn smorgasbord

thanks bros. Just the baby of the Raptor team.
Ready to blast soon!

 

[Eveflorence]

Tuesday
Chest and shoulders

Incline bench slightly down today after the first set , one of those days

@Raptor Rep

Some last night food prep and Current physique. Almost ready to

Exercise	Sets x Reps	Weight	Notes
Incline Dumbbell Press	4x8–12	42.5kg x 13, 8, 37.5kg x 8, 7	Full range
Flat Dumbbell Press	3x10–12	37.5kg x 10 , 35kg x 10, 8	Slow negatives, feet on bench
Cable Fly (High → Low) (wide station)	3x12–15	12.5kg x 17, 13 , 11	Stretch at top, squeeze at bottom
Overhead Press (plate loaded)	4x8–10	50kg x 15, 12, 10, 8	keep elbows under wrists
Lateral Raises	4x12–15	12.5kg x 15,13,11, 10	Focus on shoulder width, pause at top
Rear Delt Fly	3x15–20	36kg x 17, 15, 12	Scapular retraction, mind-muscle connection

Looking the goods brother nice work. Solid session too man

 

[Trenhead3cc]

Woke up with a bit of lower back soreness.

Cardio today only
So pushing today’s workout to tomorrow which has Romanian deadlifts.

45min stair master

@Raptor Rep

 

[Eveflorence]

Woke up with a bit of lower back soreness.

Cardio today only
So pushing today’s workout to tomorrow which has Romanian deadlifts.

45min stair master

@Raptor Rep

45min on the stairmaster would have me keeled over. Awesome work brother

 

[LevButlerov]

Woke up with a bit of lower back soreness.

Cardio today only
So pushing today’s workout to tomorrow which has Romanian deadlifts.

45min stair master

@Raptor Rep

I've said it before infrared lamp you still haven't gotten it I know @Trenhead3cc

you can see @rayray01 got the lamp up
https://www.evolutionary.org/forums...surgery-and-rehab-journal.108243/post-2020014

 

[Raptor Rep]

Woke up with a bit of lower back soreness.

Cardio today only
So pushing today’s workout to tomorrow which has Romanian deadlifts.

45min stair master

@Raptor Rep

45 mins of stairmaster?? brother respect

 

[Trenhead3cc]

Thursday - Legs & core

@Raptor Rep


And lunch today was 250gm pulled pork , 250gm rice and salad

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum	4x8–12	30kg x 14,12,10,8	full depth
Romanian Deadlift	4x10–12	110kg x 12,10,8,6	Forcing growth here not dropping for rep range
Walking Lunges	3x12–15	12.5kg x 17,14,11	Each leg
Leg Curl Machine	3x12–15	60kg x 14,12,10	Focus on contraction
Standing Calf Raise	3 x 12-15	155kg x 18,16,13
Hanging Leg Raises	3x12–15	17,14.12	Controlled
Plank	3x60s		Core stability, keep hips tucked

 

[Trenhead3cc]

also had some gear land from Raptor Team
Awaiting some more test. But about ready to blast now and first time using HGH! 2iu a day started last night

 

[LevButlerov]

Thursday - Legs & core

@Raptor Rep


And lunch today was 250gm pulled pork , 250gm rice and salad

Exercise	Sets x Reps	Weight	Notes
Squats - pendulum	4x8–12	30kg x 14,12,10,8	full depth
Romanian Deadlift	4x10–12	110kg x 12,10,8,6	Forcing growth here not dropping for rep range
Walking Lunges	3x12–15	12.5kg x 17,14,11	Each leg
Leg Curl Machine	3x12–15	60kg x 14,12,10	Focus on contraction
Standing Calf Raise	3 x 12-15	155kg x 18,16,13
Hanging Leg Raises	3x12–15	17,14.12	Controlled
Plank	3x60s		Core stability, keep hips tucked

love the deads 110ks is huge! and lunges especially walking is crazy pump! @Trenhead3cc

@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515

 

[LevButlerov]

also had some gear land from Raptor Team
Awaiting some more test. But about ready to blast now and first time using HGH! 2iu a day started last night

Beautiful TD on Team Raptor @Raptor Labs @Raptor Rep

 

[Grumpy]

Nice td fancy looking hgh
Great session i personally have a love hate relationship with lunges