Thanks for the kind words brotherThank you my brother, and for always taking the time to leave positive vibes on everyone’s logs - mine included!
It’s things like this that make a killer community
It is a killer community and I am happy that to keep making my small contribution to keep it that way.
meal looks very tastyLog Update: Thursday
Today’s Stats:
Training: arms / calf’s
Steps: 10k
Calorie: 4,800
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
Happy Thursday my brothers, hope everyone’s weeks are cracking on!
4am arm and calf session this morning, still forever trying to make tiny improvements every session down to the little details, this is ofcause outside of the major markers for each exercise
endless thanks to my amazing brothers @Raptor Labs @Raptor Rep
View attachment 171409
I want that looks kind of like cake from top maybe cheesecake but i know its not lol where is your bodyweight now? @Yuri
Looks great mate, always great energy on your logs, cannot wait to see your next push phase, itll be epic
Training: arms / calf’s
Steps: 10k
Calorie: 4,800
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
View attachment 171409
Meal looks awesome mate. Looks like a blueberry muffin from that angle.
Training: arms / calf’s
Steps: 10k
Calorie: 4,800
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
View attachment 171409
Haha didn’t taste as good as a muffin
Thanks you handsome shredded Adonis!
love to see chasing improvements brother
Training: arms / calf’s
Steps: 10k
Calorie: 4,800
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
View attachment 171409
TY boss
chasing numbers and execution every session sir - been a game changer already
Log Update: Wednesday Today’s Stats: happy mid week to all my brothers, hope you’ve all had super productive and on point starts so far quick rest day update, nothing to worry exciting on the card today other then steps and a quick physio appointment to assess a minor injury that has been arising - coming form my knee caps. all in all everything is going really well and the health improvement phase is tracking away as planned, really it’s all just setting the plan and standard for a productive push phase to follow 
endless thanks to my brothers @Raptor Labs @Raptor Rep same meals, same plan, new day.
Looks like everything is tracking beautifully bro. Awesome food porn as usual
Training: rest day
Steps: 10k
Calorie: 3,800 lower rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
Meal 4 of 7
View attachment 174640
Thanks bro! Maybe some dogey knee caps to deal with, but I tend to get little things like this pop up so not to worriedLooks like everything is tracking beautifully bro. Awesome food porn as usual
good rest day @Yuri and meals looking clean as always
Training: rest day
Steps: 10k
Calorie: 3,800 lower rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
Meal 4 of 7
View attachment 174640
Nice update, good to see 10k steps still on rest day
Training: rest day
Steps: 10k
Calorie: 3,800 lower rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
Meal 4 of 7
View attachment 174640
Yeah 7x days a week bro, they will bump up to 12k once I come out of cruise -
fkn sensational brother
Training: rest day
Steps: 10k
Calorie: 3,800 lower rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
Meal 4 of 7
View attachment 174640
This is a nice Team Raptor TD
Thank you my brothers: @Raptor Labs @Raptor Rep
View attachment 175351
@Yuri @Raptor Labs @Raptor Rep
Gear porn AND food porn in the same picture
Thank you my brothers: @Raptor Labs @Raptor Rep
View attachment 175351
I only just got better, you can't do that to my BP @Yuri 
Gear porn AND food porn in the same picture
haha my man!
check dms i got them yuri OF leaks brotherGear porn AND food porn in the same picture
log update - Tuesday Today’s Stats: happy Tuesday brothers, hope everyone’s week has been of to amazing start. quick update today, started the day off with my regular 4am Tuesday push session. getting closer to wrapping up the health improvement and cruise phase, I’ll pull one more round of bloods in 2 weeks to confirm before we make the next steps. I’ll have a more in depth update towards the next end of the week endless thanks to my brothers 
Sweet update brother and even sweeter food porn
Training: push
Steps: 10k
Calorie: 4,700
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
@Raptor Labs @Raptor Rep
Meal plan same as always, never get sick of it.
View attachment 177859
clean meals as always
Training: push
Steps: 10k
Calorie: 4,700
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
@Raptor Labs @Raptor Rep
Meal plan same as always, never get sick of it.
View attachment 177859
Yes sir, nice and simple but I enjoy it allclean meals as always
I am wellYes sir, nice and simple but I enjoy it all
Hope you well my brother!
waiting to see more meal pics.
impeccable as always brother
Training: push
Steps: 10k
Calorie: 4,700
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
@Raptor Labs @Raptor Rep
Meal plan same as always, never get sick of it.
View attachment 177859
Very, very pretty broStunning as always @Raptor Labs @Raptor Rep
The ever aesthetically pleasing 360 growth kit never fails to make me smile
View attachment 180050
Beautiful TD from Team Raptor @Raptor Labs @Raptor RepStunning as always @Raptor Labs @Raptor Rep
The ever aesthetically pleasing 360 growth kit never fails to make me smile
View attachment 180050
@Yuri
Yes sir
stunning as always!
Log Update: Monday Today’s Stats: Happy Tuesday brothers, hope the start of the week is treating you well! Standard 4:00am session this morning, today was my first leg session of the week, however I have had mild pain in my kneecaps that I’ve had to avoid all quad patterns for 2 weeks to allow the inflammation to reduce - nothing to serious I’m hoping but playing it safe after my shoulder surgery. I’ll be pulling my second round of blood works this week to make sure I’m ready to jump into my push phases- very excited as we’ve done all we can to extend the run way for this one. food still at a high enough amount considering the cruise phase, well also aim to start the push at a bit of a recomp so potentially drop it down a tad before full sending it. endless thanks to everyone who adds to my log each week, thank you for taking the time to support! 
@Raptor Labs @Raptor Rep as always, best in the Aussie underground!
this is from my rest day meal yesterday:
Nice sweet update bro and a nice sweet bit of food porn
Training: legs a
Steps: 10k
Calorie: 4,800 lower rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
Oats, whey, low fat yogurt, blueberries, apple.
View attachment 180554
You never disappointed
Thank you as always sirNice sweet update bro and a nice sweet bit of food porn
appreciate the positive vibes you bring always!
4am is a win
Training: legs a
Steps: 10k
Calorie: 4,800 lower rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
Oats, whey, low fat yogurt, blueberries, apple.
View attachment 180554
and 2nd bloods how about 1st result? @Yuri
Yes sir, 1st results really good, everything sitting where I need them. I just had a small amount of inflammation I wanted to bring down before stating the blast - a lot of it was slight contributing factors from having shoulder surgery to.4am is a win
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz
legendary as always brother
Training: legs a
Steps: 10k
Calorie: 4,800 lower rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
Oats, whey, low fat yogurt, blueberries, apple.
View attachment 180554
The man who doesnt fuck around here!!! Solid brother @Yuri
Training: legs a
Steps: 10k
Calorie: 4,800 lower rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
Oats, whey, low fat yogurt, blueberries, apple.
View attachment 180554
Nice food porn bro!
Training: legs a
Steps: 10k
Calorie: 4,800 lower rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
Oats, whey, low fat yogurt, blueberries, apple.
View attachment 180554
Thanks as always my bro, hope you well brother!
Oh for sure bro, I always forget to upload my setup and actual workout - I’ll get next lot of session and how they are done for sure
its good to see you're grinding back into itYes sir, 1st results really good, everything sitting where I need them. I just had a small amount of inflammation I wanted to bring down before stating the blast - a lot of it was slight contributing factors from having shoulder surgery to.
I’ll keep yous in the loop when I get them pulled next week - but I’m thinking we will be ready for a nice and long road ahead
@Yuri
Yes sir, I had a bunch of extra study and homework the last few weeks - that I had juts enough time to get my training and daily routine done and not much else
and start my next big push up to!
Your way to kind brother, but thank you for all your support from day one - positive vibes like yours is what makes a communityIm just as excited for this as i am for my own
Brother your going to wreak absolute havoc this next push, this whole platform gonna be shocked i know it!Your way to kind brother, but thank you for all your support from day one - positive vibes like yours is what makes a community
Yeah keen to see how it unfolds now I’ve got more structure then my first one, was still learning how to train with intent - previous I had just bro’ed my whole life - chasing pumps and not growing for shit
I'll add you to the next big pushYes sir, I had a bunch of extra study and homework the last few weeks - that I had juts enough time to get my training and daily routine done and not much else
But I’ve got some breathing room back so I can get back to more in depth updates and the community
@Yuri
Nice touchdown mate!Stunning as always @Raptor Labs @Raptor Rep
The ever aesthetically pleasing 360 growth kit never fails to make me smile
View attachment 180050
Meal looks good. Looks like tinned pear. Is it stewed apple or something?
Training: legs a
Steps: 10k
Calorie: 4,800 lower rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
Oats, whey, low fat yogurt, blueberries, apple.
View attachment 180554
Yeah brother it was apple, I had frozen it down ages ago so looks a bit sus
but really good cold in the yogurt
Awesome would love to see this!Oh for sure bro, I always forget to upload my setup and actual workout - I’ll get next lot of session and how they are done for sure
Easy my brother
To kind bro!The earliest riser on Evo. Always getting after brother credit to you mate and your dedication to bettering yourself. Amazing work
Log Update: Thursday Today’s Stats:
Happy Thursday my brothers, I hope all of you are having killer weeks so far Quick extended rest day update: game plan has been layed out of for my upcoming push phase, from training, nutrition, and ofcause peds - obviously this will be updated weekly but the direction its self is clear we’re going to drive a little more fat loss of the cuff when we start, so that will be exciting steps at 10k daily still and a new addition of 10min cardio each day has been added food still quite high for such a little person, sitting at 4,600 daily - the average md of my last push phase it was at 5,200 on average and even that wasn’t pushing weekly weight very fast so will be interesting to see how I’ve adapted second time around using this time to perfect the smaller parts of my daily routine, hoping to make a serous push this time around as the last time was off the back of a serous shoulder injury and surgery same food as every day, nothing changes here and I like it
Good longer rest day is good
Training: double rest day
Steps: 10k
Calorie: 3,800 lower for rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
today is my second rest day in a row before I pull my fasting bloods tomorrow morning, feeling fairly well needed at this stage before we get ready for my push phase (provided there’s no irregularities in my blood work this weekend)
View attachment 181952
waiting to see your bloods @Yuri and love that meal!
Awesome looking plan you have devised for the next stage brother. Can't wait to see it kick into gear. Enjoy the rest before it starts.
Training: double rest day
Steps: 10k
Calorie: 3,800 lower for rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
today is my second rest day in a row before I pull my fasting bloods tomorrow morning, feeling fairly well needed at this stage before we get ready for my push phase (provided there’s no irregularities in my blood work this weekend)
View attachment 181952
Very kind of you to say so sir, honestly just my normal meal prep but thanks!Awesome looking plan you have devised for the next stage brother. Can't wait to see it kick into gear. Enjoy the rest before it starts.
Still the very best food porn on Evo
Can’t wait bro, I’m feeling well rested thank you!Good longer rest day is good
waiting
bloody masterchef quality brother
Training: double rest day
Steps: 10k
Calorie: 3,800 lower for rest day
Phase: cruise, health improvement
Team: @Raptor Labs @Raptor Rep
today is my second rest day in a row before I pull my fasting bloods tomorrow morning, feeling fairly well needed at this stage before we get ready for my push phase (provided there’s no irregularities in my blood work this weekend)
View attachment 181952
Log Update: Saturday Today’s Stats: Happy Saturday bros, hope each of you are all having amazing weeks so far! 4am pull session of the back of two rest days, I had my bloods pulled yesterday and waiting on results before next blast. Just making sure my CRP is in a great place over this cruise phase I’ve been in. feeling fresh after the extra rest day, I’ve also not trained legs this week as I’ve still got some knee cap pain so taking a preventative step to stay off them a tad longer as they are going to get fucked up next push phase today’s workout - my volume is at its lowest right now as we drop any fatigue before going into my blast. Ft. 6iu pre workout @Raptor Labs @Raptor Rep
Getting ready for the next big push legend like a boss.
Training: pull
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
I’ll only list top sets, they are to failure. There are several feeder sets leading into them depending on the exercise and amount needed per exercise.
1 - rear delt machine fly | 1x 15
2 - single arm d-handle pulldown | 1x 13
3 - single arm plate loaded pulldown | 1x 10
4 - single arm bicep preacher | 1x 12
5 - pullover, rope | 1x 12
6 - dual bicep cable curl | 1x 13
View attachment 183019
.
.....yet 
4am session killed
Training: pull
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
I’ll only list top sets, they are to failure. There are several feeder sets leading into them depending on the exercise and amount needed per exercise.
1 - rear delt machine fly | 1x 15
2 - single arm d-handle pulldown | 1x 13
3 - single arm plate loaded pulldown | 1x 10
4 - single arm bicep preacher | 1x 12
5 - pullover, rope | 1x 12
6 - dual bicep cable curl | 1x 13
View attachment 183019
@Yuri really nice delt and arm work!
Solid training brother, cant wait to see your next push!
Training: pull
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
I’ll only list top sets, they are to failure. There are several feeder sets leading into them depending on the exercise and amount needed per exercise.
1 - rear delt machine fly | 1x 15
2 - single arm d-handle pulldown | 1x 13
3 - single arm plate loaded pulldown | 1x 10
4 - single arm bicep preacher | 1x 12
5 - pullover, rope | 1x 12
6 - dual bicep cable curl | 1x 13
View attachment 183019
Nice workout mate. Do you normally do multiple sets to failure per exercise?
Training: pull
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
I’ll only list top sets, they are to failure. There are several feeder sets leading into them depending on the exercise and amount needed per exercise.
1 - rear delt machine fly | 1x 15
2 - single arm d-handle pulldown | 1x 13
3 - single arm plate loaded pulldown | 1x 10
4 - single arm bicep preacher | 1x 12
5 - pullover, rope | 1x 12
6 - dual bicep cable curl | 1x 13
View attachment 183019
Lower volume right now as I’m in cruise phase and we need to have me fresh as we go into a push eight more calories and peds the volume will go up - so typically will go to 2x set failure on most movements - the devil is in the detail of truly trying to push that top set to new limits
Hahah insulin is food right?Getting ready for the next big push legend like a boss.
Yeah, fuck those knee joints, been babied long enough
Said exactly the same thing for my knees for this push, haven't regretted it
Where is my epic food porn shot ?
Lovin' the log as usual brother
How do u find the early morning sessions brother, u always on fire, is it quiet in there at that time? @Yuri
Training: pull
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
I’ll only list top sets, they are to failure. There are several feeder sets leading into them depending on the exercise and amount needed per exercise.
1 - rear delt machine fly | 1x 15
2 - single arm d-handle pulldown | 1x 13
3 - single arm plate loaded pulldown | 1x 10
4 - single arm bicep preacher | 1x 12
5 - pullover, rope | 1x 12
6 - dual bicep cable curl | 1x 13
View attachment 183019
For me really good, mainly because I can control all the timing of my variables better (nutrition same time, session the same time ect..) going in the afternoon would have to many variables for my liking - just keeps all my tracking better. I get down a decent amount of carbs in my peri-window to so my performance never suffers.
Log Update: Monday Today’s Stats: Happy Monday EVO family - I hope all of you are doing incredible! Quick start of the week update 4am leg session this morning (legs a) the first of my 2 leg sessions for the week. Quad patterns are still removed for this week as I manage my knee cap situation, it’s improving slowly but it’s also been 2 weeks with no quad movements - they are trending in the right direction but most certainly not at a point I could do a squat pattern without pain. Bloods are back, and the health improvement and cruise phase will continue for a few more weeks - still slight inflammation and elevation in some markers, nothing serious at all but it’s also not the most optimal way to grow for a long push phase so will hold off and pull bloods in a few weeks - and also no point launching a blast when my knees are still not at 100% feeling good and super positive, the game plan will be to have a bit of a deload the next two weeks, much welcome at this point. cardio has been added, and already loving it! good old post workout carb dump as always, sitting at 185g in this meal
awesome on bloods news
Training: legs
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
Rice, whey, honey, blueberry, banana, date. Gotta stick it all in mixing bowl now days
View attachment 183827
can you pleases share the bloods blur personal info? @Yuri
Incredibly smart to hold on a push whilst things are not optimal brother, many would ignore this and go anyway, so Bravo
Training: legs
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
Rice, whey, honey, blueberry, banana, date. Gotta stick it all in mixing bowl now days
View attachment 183827
. Love the idea of a bit of a deload to ensure things get fully back in balance. Food porn as always is awesome
Thanks my brother: healthy bodies grow betterIncredibly smart to hold on a push whilst things are not optimal brother, many would ignore this and go anyway, so Bravo
there’s no point staying a push early if I have to end it early, I’ll recheck in two weeks after some adjustments to see if it’s a simple fix
smart decision brother glad you're looking after yourself
Training: legs
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
Rice, whey, honey, blueberry, banana, date. Gotta stick it all in mixing bowl now days
View attachment 183827
Cheers brother, nothing alarming but still worth holing off and seeing what we can fix first
Log Update: Thursday Today’s Stats:
Hello and happy Thursday to all my evo brothers, I hope all of you are having amazing weeks so far and on track! 4am arm session this morning, my total volume for the week has been slightly decreased again - greeting to what could be the end of my cruise in the next few weeks, with a extra rest day added. I’ll be pulling one more round of bloods in a week to so juts to make sure my last few markers are inline before putting them under stress again - so inline with this we will be bringing any extra fatigue down again until they are pulled. first full week of cardio has been in now and really enjoying it, nothing crazy but it’s getting me flying already @Raptor Labs @Raptor Rep - a beautiful sight indeed
A beautiful sight indeed brother. Gear porn porn for breakfast
Training: arms
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
View attachment 185481
......lovely
another 4am day
Training: arms
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
View attachment 185481
and beautiful TD for team Raptor @Raptor Labs @Raptor Rep
Good god they look good
Training: arms
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
View attachment 185481
Hopefully bloods come back all good mate. I think I recall you saying they weren't too bad last time... Just one or two things needed improving.
Training: arms
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
View attachment 185481
Thank you siranother 4am day
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz
the team at @Raptor Labs never ever miss!
Right now we’ve been on low test and a touch of GH and insulin as always - carbohydrates still very high for such a small person so it will probably need to remain a staple.Good god they look good
Whats the next push phase going to look like anabolic wise king?
Thank you brother, yeah over all really good and everything had come down
Awesome touch down my man!!!! Love the photo clarity, killer log as always @Yuri
Training: arms
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
View attachment 185481
Looking forward to seeing your bloods man, and cannot wait to see you take off on a push again.
Training: arms
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
View attachment 185481
To kind sir, hope you doing well my brother!
mmm its beautiful
Training: arms
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
View attachment 185481
Team Raptor @Raptor Labs @Raptor Rep for the Win!Thank you sir
Log Update: Sunday Today’s Stats: Log always powered by the best in the biz: Happy Sunday my evo family, hope all of you are having amazing weeks thus far! 6am leg session this morning, a bit of a late one compare to my regular 4am starts hahah I’ll be aiming to have more frequent updates on my evo family log from now on, so I can cover more daily metrics and subjects with my routine rather then trying to cram them all it at once. on the food side of things, I’ve been experimenting with turning my 3 chicken and rice meals into a more convenient and cold option - sushi 
still the same amount of ingredients and macros for that matter, simply adding a small amount of seaweed (20 calories across 3 meals)
Wow 6am, you slacker
Training: legs
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
@Raptor Labs @Raptor Rep
This was my last training session before taking the next 4 days off completely before I pull my 3rd round of bloods on Friday - just to double check a few markers have come down before stating my long awaited push phase.
Here’s a look at one of them, 485 calories rolls up into a quick cold bite haha
View attachment 187276
. Hope the bloods go well brother so the push can begin.
Hahah I know, felt out of placeWow 6am, you slacker
Sushi is such an awesome idea
love this sushi roll true champion with chicken
Training: legs
Steps: 10k
Cardio: 10 minutes
Calorie: 4,600
Phase: cruise - health improvement
Team: @Raptor Labs @Raptor Rep
@Raptor Labs @Raptor Rep
This was my last training session before taking the next 4 days off completely before I pull my 3rd round of bloods on Friday - just to double check a few markers have come down before stating my long awaited push phase.
Here’s a look at one of them, 485 calories rolls up into a quick cold bite haha
View attachment 187276
@Yuri Team Raptor for the WIN! @Raptor Labs @Raptor Rep
Really fun way to get my meals in when I’m on the run, I’ll try making them as sushi bowls this week and see!love this sushi roll true champion with chicken
@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc @codezz
its going to be a nice high protein win
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