Approved Log Lifechange training Log powered by Raptor labs

[RedNeck]

Well, straight to the short and curleys we go.
Im Redneck. Last 6ish years I've taken life for granted, lager has been me best mate and worst enemy.
Finally I got sick of raising a son watching me come home from work and head straight to the beer fridge.
After a yarn with Raptor about a mate of mine having quite a delema with an unknown labs shot (silly bugger jabbed his gut with a drawing pin, and injected almost 3ml of test 400... didnt swab either. He'd had about 20 beers before he done it. Needless to say he ended up in ED and quite embarrassed)

Anyway, raptor got me talking to freakfittness coaching. Originally I kinda half hearted told him i'd wait till January 26 to make the commitment.

A few days had passed and I decided to pull my head in for my young fella and take it nose first like a plane to a tower. And here we are.

Little about me...

34 year old Aussie bloke.
Work 84hr weeks in an underground lead mine.
40yro beauty queen I have the privilege of calling my missus.
Epic 3yro son.

Dad duty's come before work, work comes before gym - but I make the gym pelretty much daily cause I got 2 of the best in the game with their money on me!

Here's 2 pics from when I started in November to last Sundays check in with my coach.
Oh, plus a little bonus for taking the time.and reading this.

training split as of: chest/tri, Back/bi, Shoulders, legs, chest/back

Average calories counted close to 2k a day!


stay tuned folks, more to come!

 

[Doctakay]

Lessgoooo brother!
Good for you getting right so you can be that example for your son and give the best of yourself to your wife.
Life gets better and better and better from here on in.
I'll be following your log bro. Keen to see you progress.

 

[RedNeck]

Thank you brother
She's been a rollar coaster of a ride, but I am dedicated to give it my all.
I grew up watching my old man sink red tins so I know I gotta break the cycle for my young bloke.
Zero promises- 100% results

 

[Dreamer]

Well done brother, never too late to start, I feel your going to take off running with this one and never look back, your in great hands with raptor for sure!
Love the tattoo

 

[Allupfromhere]

Well, straight to the short and curleys we go.
Im Redneck. Last 6ish years I've taken life for granted, lager has been me best mate and worst enemy.
Finally I got sick of raising a son watching me come home from work and head straight to the beer fridge.
After a yarn with Raptor about a mate of mine having quite a delema with an unknown labs shot (silly bugger jabbed his gut with a drawing pin, and injected almost 3ml of test 400... didnt swab either. He'd had about 20 beers before he done it. Needless to say he ended up in ED and quite embarrassed)

Anyway, raptor got me talking to freakfittness coaching. Originally I kinda half hearted told him i'd wait till January 26 to make the commitment.

A few days had passed and I decided to pull my head in for my young fella and take it nose first like a plane to a tower. And here we are.

Little about me...

34 year old Aussie bloke.
Work 84hr weeks in an underground lead mine.
40yro beauty queen I have the privilege of calling my missus.
Epic 3yro son.

Dad duty's come before work, work comes before gym - but I make the gym pelretty much daily cause I got 2 of the best in the game with their money on me!

Here's 2 pics from when I started in November to last Sundays check in with my coach.
Oh, plus a little bonus for taking the time.and reading this.

training split as of: chest/tri, Back/bi, Shoulders, legs, chest/back

Average calories counted close to 2k a day!


stay tuned folks, more to come!
View attachment 168753View attachment 168754View attachment 168749

So this is the brother who got the tatt haha.
Fuck yeah King, keen to follow your journey to becoming the best you legend lets get to work

 

[RedNeck]

Oh yeah... Im a little impulsive.. just a tad haha
And I've got a very understanding missus
I do speak to her before each tat.. for me to get her name on my neck took a couple months but we got there

I think i started with freak in November, I've dropped 10kgs. Plus now I've got visble muscle that I've never seen before..
Id previously trained mma, my coach use to pay out about being a chubby dude that could keep up with the die-hards haha.
Roy nelson of australia! Haha.

The way i see it is if ya gunna bang the best gear ya might as well wear it too hey?
Freaks logo is next
Gotta give some love back somehow

 

[s.gentz]

take it nose first like a plane to a tower.

@RedNeck
Welcome to Evo Bro!!! Will be following.
I'm know you don't mean anything negative by this but it's really not a great thing to say. Like salt on a wound.

 

[RedNeck]

@RedNeck
Welcome to Evo Bro!!! Will be following.
I'm know you don't mean anything negative by this but it's really not a great thing to say. Like salt on a wound.

Thank you brother, I'll make sure I keep a cap on my dark humour! Won't happen again bro!

 

[Pigsy]

Well, straight to the short and curleys we go.
Im Redneck. Last 6ish years I've taken life for granted, lager has been me best mate and worst enemy.
Finally I got sick of raising a son watching me come home from work and head straight to the beer fridge.
After a yarn with Raptor about a mate of mine having quite a delema with an unknown labs shot (silly bugger jabbed his gut with a drawing pin, and injected almost 3ml of test 400... didnt swab either. He'd had about 20 beers before he done it. Needless to say he ended up in ED and quite embarrassed)

Anyway, raptor got me talking to freakfittness coaching. Originally I kinda half hearted told him i'd wait till January 26 to make the commitment.

A few days had passed and I decided to pull my head in for my young fella and take it nose first like a plane to a tower. And here we are.

Little about me...

34 year old Aussie bloke.
Work 84hr weeks in an underground lead mine.
40yro beauty queen I have the privilege of calling my missus.
Epic 3yro son.

Dad duty's come before work, work comes before gym - but I make the gym pelretty much daily cause I got 2 of the best in the game with their money on me!

Here's 2 pics from when I started in November to last Sundays check in with my coach.
Oh, plus a little bonus for taking the time.and reading this.

training split as of: chest/tri, Back/bi, Shoulders, legs, chest/back

Average calories counted close to 2k a day!


stay tuned folks, more to come!
View attachment 168753View attachment 168754View attachment 168749

Welcome to logging on EVO brother..will be following

 

[LevButlerov]

Well, straight to the short and curleys we go.
Im Redneck. Last 6ish years I've taken life for granted, lager has been me best mate and worst enemy.
Finally I got sick of raising a son watching me come home from work and head straight to the beer fridge.
After a yarn with Raptor about a mate of mine having quite a delema with an unknown labs shot (silly bugger jabbed his gut with a drawing pin, and injected almost 3ml of test 400... didnt swab either. He'd had about 20 beers before he done it. Needless to say he ended up in ED and quite embarrassed)

Anyway, raptor got me talking to freakfittness coaching. Originally I kinda half hearted told him i'd wait till January 26 to make the commitment.

A few days had passed and I decided to pull my head in for my young fella and take it nose first like a plane to a tower. And here we are.

Little about me...

34 year old Aussie bloke.
Work 84hr weeks in an underground lead mine.
40yro beauty queen I have the privilege of calling my missus.
Epic 3yro son.

Dad duty's come before work, work comes before gym - but I make the gym pelretty much daily cause I got 2 of the best in the game with their money on me!

Here's 2 pics from when I started in November to last Sundays check in with my coach.
Oh, plus a little bonus for taking the time.and reading this.

training split as of: chest/tri, Back/bi, Shoulders, legs, chest/back

Average calories counted close to 2k a day!


stay tuned folks, more to come!
View attachment 168753View attachment 168754View attachment 168749

welcome to the EVO family @RedNeck love the opening of your log, true champ here! Team Raptor @Raptor Labs @Raptor Rep for the win here!

lets get more updates as you go and TD pics for Raptor please

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

supplements
Are you taking high doses Vitamin C?
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

 

[stevesmi]

Well, straight to the short and curleys we go.
Im Redneck. Last 6ish years I've taken life for granted, lager has been me best mate and worst enemy.
Finally I got sick of raising a son watching me come home from work and head straight to the beer fridge.
After a yarn with Raptor about a mate of mine having quite a delema with an unknown labs shot (silly bugger jabbed his gut with a drawing pin, and injected almost 3ml of test 400... didnt swab either. He'd had about 20 beers before he done it. Needless to say he ended up in ED and quite embarrassed)

Anyway, raptor got me talking to freakfittness coaching. Originally I kinda half hearted told him i'd wait till January 26 to make the commitment.

A few days had passed and I decided to pull my head in for my young fella and take it nose first like a plane to a tower. And here we are.

Little about me...

34 year old Aussie bloke.
Work 84hr weeks in an underground lead mine.
40yro beauty queen I have the privilege of calling my missus.
Epic 3yro son.

Dad duty's come before work, work comes before gym - but I make the gym pelretty much daily cause I got 2 of the best in the game with their money on me!

Here's 2 pics from when I started in November to last Sundays check in with my coach.
Oh, plus a little bonus for taking the time.and reading this.

training split as of: chest/tri, Back/bi, Shoulders, legs, chest/back

Average calories counted close to 2k a day!


stay tuned folks, more to come!
View attachment 168753View attachment 168754View attachment 168749

@RedNeck that's good man. It's very important to manage your family and gym life. I believe that you can do it for sure and you're going to show how it's done.

 

[ceo]

Well, straight to the short and curleys we go.
Im Redneck. Last 6ish years I've taken life for granted, lager has been me best mate and worst enemy.
Finally I got sick of raising a son watching me come home from work and head straight to the beer fridge.
After a yarn with Raptor about a mate of mine having quite a delema with an unknown labs shot (silly bugger jabbed his gut with a drawing pin, and injected almost 3ml of test 400... didnt swab either. He'd had about 20 beers before he done it. Needless to say he ended up in ED and quite embarrassed)

Anyway, raptor got me talking to freakfittness coaching. Originally I kinda half hearted told him i'd wait till January 26 to make the commitment.

A few days had passed and I decided to pull my head in for my young fella and take it nose first like a plane to a tower. And here we are.

Little about me...

34 year old Aussie bloke.
Work 84hr weeks in an underground lead mine.
40yro beauty queen I have the privilege of calling my missus.
Epic 3yro son.

Dad duty's come before work, work comes before gym - but I make the gym pelretty much daily cause I got 2 of the best in the game with their money on me!

Here's 2 pics from when I started in November to last Sundays check in with my coach.
Oh, plus a little bonus for taking the time.and reading this.

training split as of: chest/tri, Back/bi, Shoulders, legs, chest/back

Average calories counted close to 2k a day!


stay tuned folks, more to come!
View attachment 168753View attachment 168754View attachment 168749

Bros, you are definitely a crazy RedNeck! @RedNeck working 84 hours in a mine. I hope they pay you good money for that shit.

 

[Ulter]

Well, straight to the short and curleys we go.
Im Redneck. Last 6ish years I've taken life for granted, lager has been me best mate and worst enemy.
Finally I got sick of raising a son watching me come home from work and head straight to the beer fridge.
After a yarn with Raptor about a mate of mine having quite a delema with an unknown labs shot (silly bugger jabbed his gut with a drawing pin, and injected almost 3ml of test 400... didnt swab either. He'd had about 20 beers before he done it. Needless to say he ended up in ED and quite embarrassed)

Anyway, raptor got me talking to freakfittness coaching. Originally I kinda half hearted told him i'd wait till January 26 to make the commitment.

A few days had passed and I decided to pull my head in for my young fella and take it nose first like a plane to a tower. And here we are.

Little about me...

34 year old Aussie bloke.
Work 84hr weeks in an underground lead mine.
40yro beauty queen I have the privilege of calling my missus.
Epic 3yro son.

Dad duty's come before work, work comes before gym - but I make the gym pelretty much daily cause I got 2 of the best in the game with their money on me!

Here's 2 pics from when I started in November to last Sundays check in with my coach.
Oh, plus a little bonus for taking the time.and reading this.

training split as of: chest/tri, Back/bi, Shoulders, legs, chest/back

Average calories counted close to 2k a day!


stay tuned folks, more to come!
View attachment 168753View attachment 168754View attachment 168749

What's it like working in a mine where you are mining lead of all things @RedNeck isn't there a lot of health consequences of doing something like that?

 

[Kopite67]

Well, straight to the short and curleys we go.
Im Redneck. Last 6ish years I've taken life for granted, lager has been me best mate and worst enemy.
Finally I got sick of raising a son watching me come home from work and head straight to the beer fridge.
After a yarn with Raptor about a mate of mine having quite a delema with an unknown labs shot (silly bugger jabbed his gut with a drawing pin, and injected almost 3ml of test 400... didnt swab either. He'd had about 20 beers before he done it. Needless to say he ended up in ED and quite embarrassed)

Anyway, raptor got me talking to freakfittness coaching. Originally I kinda half hearted told him i'd wait till January 26 to make the commitment.

A few days had passed and I decided to pull my head in for my young fella and take it nose first like a plane to a tower. And here we are.

Little about me...

34 year old Aussie bloke.
Work 84hr weeks in an underground lead mine.
40yro beauty queen I have the privilege of calling my missus.
Epic 3yro son.

Dad duty's come before work, work comes before gym - but I make the gym pelretty much daily cause I got 2 of the best in the game with their money on me!

Here's 2 pics from when I started in November to last Sundays check in with my coach.
Oh, plus a little bonus for taking the time.and reading this.

training split as of: chest/tri, Back/bi, Shoulders, legs, chest/back

Average calories counted close to 2k a day!


stay tuned folks, more to come!
View attachment 168753View attachment 168754View attachment 168749

Welcome to Evo brother. Look forward to following along on your journey.

 

[RedNeck]

today's coach check in:
weights dropped down to 75 kg on the dot.
Coach freak is super happy with my progress.
Only change for the week is he's upped my clen intake to 80mcg daily from the previous 60mcg.
Still taking 300mg test E, 200 EQ and 100 NPP weekly split into 3 pins Monday, Wednesday and Friday.

diet has been strict; 160g white rice 140g for lunch, 200g rump steak 160g spud lite tatas cut up into chips (cooked on the barbecue cause ya can't beat that taste)
I dont always eat brekky but if I do I'm allowed 380g yoghurt 100g mixed berries and a banana.

Strangly ive been eating the same 3 things for over a month now and im still satisfied after each meal if I do get sick of a meal i swap the lunch out to 190g mince meat or steak and 250g of spud lite. Also, cooked on the barby.

I have a musashi WPI shake a day.
This is basically my day in day out food intake.
Straight black coffee is also a very good mate of mine.
For sugar cravings I've got a tub of biscoff to have a spoon of here and there. But I honestly only go to it if I reaaallllyy need it, cause that shits the bomb. And ya always want more then that one spoon!

Training:
Today's back and bi session

Single arm row
Single arm pull down
Seated row
Lat pull down
Preacher curl
Rope hammers

Feeling strong. Feeling the heat.
Had some minor body niggles last week, left shoulder had bit of a pop happen to it when I was moving furniture around for my missus. I nursed it thrugh the week at work and in the gym.
I also bought some bpc and Tb from my brothers at raptor labs which has helped my niggles go away quicker.

 

[RedNeck]

What's it like working in a mine where you are mining lead of all things @RedNeck isn't there a lot of health consequences of doing something like that?

Yeah there's health worrys bro, but there's health and safety regulations in follow to make sure I've got many more years doing the job role I've got.
A top of the lead dust I'm exposed to cement powder so I've got a kick ass respirator to wear when I'm mixing cement

 

[RedNeck]

Bros, you are definitely a crazy RedNeck! @RedNeck working 84 hours in a mine. I hope they pay you good money for that shit.

Yeah there's definatly some screws loose brother. Ive tightened up the real loose ones but im still a working progess

@RedNeck that's good man. It's very important to manage your family and gym life. I believe that you can do it for sure and you're going to show how it's done.

I balance by waking up earlier bro. The only feesable way I seem to be able to do it.
On a work week my shifts start at 630am so I'll wake at 4am and hit the gym before work.
Days off are wicked cause I can sleep in till 5 or 6am and then go to the gym to be home before my family wakes up

My missus has chrones so I've really gotta help her as much as I can, the fatigue hits her hard from it. Our young fella inherited my A.D.D so hes a good handful at the best of times

 

[Kopite67]

today's coach check in:
weights dropped down to 75 kg on the dot.
Coach freak is super happy with my progress.
Only change for the week is he's upped my clen intake to 80mcg daily from the previous 60mcg.
Still taking 300mg test E, 200 EQ and 100 NPP weekly split into 3 pins Monday, Wednesday and Friday.

diet has been strict; 160g white rice 140g for lunch, 200g rump steak 160g spud lite tatas cut up into chips (cooked on the barbecue cause ya can't beat that taste)
I dont always eat brekky but if I do I'm allowed 380g yoghurt 100g mixed berries and a banana.

Strangly ive been eating the same 3 things for over a month now and im still satisfied after each meal if I do get sick of a meal i swap the lunch out to 190g mince meat or steak and 250g of spud lite. Also, cooked on the barby.

I have a musashi WPI shake a day.
This is basically my day in day out food intake.
Straight black coffee is also a very good mate of mine.
For sugar cravings I've got a tub of biscoff to have a spoon of here and there. But I honestly only go to it if I reaaallllyy need it, cause that shits the bomb. And ya always want more then that one spoon!

Training:
Today's back and bi session

Single arm row
Single arm pull down
Seated row
Lat pull down
Preacher curl
Rope hammers

Feeling strong. Feeling the heat.
Had some minor body niggles last week, left shoulder had bit of a pop happen to it when I was moving furniture around for my missus. I nursed it thrugh the week at work and in the gym.
I also bought some bpc and Tb from my brothers at raptor labs which has helped my niggles go away quicker.

Great update brother. Nice amount of info laid out there. With your training how are you structuring that with sets and reps? I know its early in the log but do you have any potential goals you are working towards?
Niggles and unexpected pops in joints welcome to the only lifestyle worth damaging yourself for brother

 

[RedNeck]

Great update brother. Nice amount of info laid out there. With your training how are you structuring that with sets and reps? I know its early in the log but do you have any potential goals you are working towards?
Niggles and unexpected pops in joints welcome to the only lifestyle worth damaging yourself for brother

Freak has me all laid out, asking for 10-14 sets but hes said go heavy and aim for 8 untill i build up to 10-14 then add more weight bro.

Haha, this lifestyle has me a lot less hurt then the previous mma training I was doing bro.
We'd train thai boxing for an hour then we'd hit the mats for jiujitsu for a few hours.

I gave that up when my son came along 3, almost 4 years ago. I miss it dearly but I can't afford to get beaten up too badly and take time off work

But..... next year when hes 5... he can come to thai boxing with me, and together we can try not to get hurt

 

[Kopite67]

Freak has me all laid out, asking for 10-14 sets but hes said go heavy and aim for 8 untill i build up to 10-14 then add more weight bro.

Haha, this lifestyle has me a lot less hurt then the previous mma training I was doing bro.
We'd train thai boxing for an hour then we'd hit the mats for jiujitsu for a few hours.

I gave that up when my son came along 3, almost 4 years ago. I miss it dearly but I can't afford to get beaten up too badly and take time off work

But..... next year when hes 5... he can come to thai boxing with me, and together we can try not to get hurt

Brother, now that is a plan. Love it. I follow this journey all the way

 

[stevesmi]

Yeah there's definatly some screws loose brother. Ive tightened up the real loose ones but im still a working progess

I balance by waking up earlier bro. The only feesable way I seem to be able to do it.
On a work week my shifts start at 630am so I'll wake at 4am and hit the gym before work.
Days off are wicked cause I can sleep in till 5 or 6am and then go to the gym to be home before my family wakes up

My missus has chrones so I've really gotta help her as much as I can, the fatigue hits her hard from it. Our young fella inherited my A.D.D so hes a good handful at the best of times

Yep, waking up early is the way

 

[ROIDDERS]

Thank you brother, I'll make sure I keep a cap on my dark humour! Won't happen again bro!

@RedNeck Be yourself on here man. It's okay. We want to hear some humor but just tone it down a hair for us. lol.
Other than that this is a great start to this. EVO family already has a lot of respect for you. You seem like a hard worker.

 

[2Thick]

Well, straight to the short and curleys we go.
Im Redneck. Last 6ish years I've taken life for granted, lager has been me best mate and worst enemy.
Finally I got sick of raising a son watching me come home from work and head straight to the beer fridge.
After a yarn with Raptor about a mate of mine having quite a delema with an unknown labs shot (silly bugger jabbed his gut with a drawing pin, and injected almost 3ml of test 400... didnt swab either. He'd had about 20 beers before he done it. Needless to say he ended up in ED and quite embarrassed)

Anyway, raptor got me talking to freakfittness coaching. Originally I kinda half hearted told him i'd wait till January 26 to make the commitment.

A few days had passed and I decided to pull my head in for my young fella and take it nose first like a plane to a tower. And here we are.

Little about me...

34 year old Aussie bloke.
Work 84hr weeks in an underground lead mine.
40yro beauty queen I have the privilege of calling my missus.
Epic 3yro son.

Dad duty's come before work, work comes before gym - but I make the gym pelretty much daily cause I got 2 of the best in the game with their money on me!

Here's 2 pics from when I started in November to last Sundays check in with my coach.
Oh, plus a little bonus for taking the time.and reading this.

training split as of: chest/tri, Back/bi, Shoulders, legs, chest/back

Average calories counted close to 2k a day!


stay tuned folks, more to come!
View attachment 168753View attachment 168754View attachment 168749

You certainly have your fair share of tattoos for sure. Tell us a little bit more about that. Do they have different types of reasoning behind them? @RedNeck

 

[RedNeck]

@RedNeck Be yourself on here man. It's okay. We want to hear some humor but just tone it down a hair for us. lol.
Other than that this is a great start to this. EVO family already has a lot of respect for you. You seem like a hard worker.

Haha, I'll definitely keep a cap on the darker side of things bro. I gotta remember that in text a lot is open to interpretation of the reader.
Ya can't hear that tone in my voice to know I'm just being a wank and then I look like a wank

 

[Mobster]

Now we're getting serious

 

[RedNeck]

You certainly have your fair share of tattoos for sure. Tell us a little bit more about that. Do they have different types of reasoning behind them? @RedNeck

Oh brother, I started when I was about 15. I had some kanji put on my right arm. It was dad mum and little sister.
The rest of my right arm I got sleeved after I split with my ex something I needed for personal change ya know.

My left arm I've got my mums birth and death dates over a nordic warrior symbol, my inner left arm are 2 tattoos for my grand fathers. The fox with a mosque because my afghan grandfather always called me a little fox, the superman because my other grandfather was superman in my eyes.
My chest, my family my loyalty and my kids names.
The rib was a mistake
Ive got a big love heart with my missus name just above my pecker, that was the most pain I've ever felt from a tat haha.

I tattood both my thighs myself. A bluey cause me daughter loved it, boxing kangaroo cause.. why not.. I've got my missus kids and our kids names in Arabic under bluey.

Loony tunes up my right leg, on yhe left next to the raptor I've got a popeye with my uncles name, above him I've got grogu and mando.. it reminded me me and my son lol.
My back, I've got my old man's last name with my father's son under it.
Oh, on my bum cheek I've got a smiley face with 'aunty Carolyn, I told you id do it"

Im still seeing the same artist that done my first tat 20 years later

 

[ballin2504]

Well, straight to the short and curleys we go.
Im Redneck. Last 6ish years I've taken life for granted, lager has been me best mate and worst enemy.
Finally I got sick of raising a son watching me come home from work and head straight to the beer fridge.
After a yarn with Raptor about a mate of mine having quite a delema with an unknown labs shot (silly bugger jabbed his gut with a drawing pin, and injected almost 3ml of test 400... didnt swab either. He'd had about 20 beers before he done it. Needless to say he ended up in ED and quite embarrassed)

Anyway, raptor got me talking to freakfittness coaching. Originally I kinda half hearted told him i'd wait till January 26 to make the commitment.

A few days had passed and I decided to pull my head in for my young fella and take it nose first like a plane to a tower. And here we are.

Little about me...

34 year old Aussie bloke.
Work 84hr weeks in an underground lead mine.
40yro beauty queen I have the privilege of calling my missus.
Epic 3yro son.

Dad duty's come before work, work comes before gym - but I make the gym pelretty much daily cause I got 2 of the best in the game with their money on me!

Here's 2 pics from when I started in November to last Sundays check in with my coach.
Oh, plus a little bonus for taking the time.and reading this.

training split as of: chest/tri, Back/bi, Shoulders, legs, chest/back

Average calories counted close to 2k a day!


stay tuned folks, more to come!
View attachment 168753View attachment 168754View attachment 168749

@RedNeck nice start to the log man. Glad to have you here logging

 

[RedNeck]

@RedNeck nice start to the log man. Glad to have you here logging

Thanks brother, I apreciate that!
Lots more to come. Gotta keep the evo family entertained!!

 

[ROIDDERS]

Haha, I'll definitely keep a cap on the darker side of things bro. I gotta remember that in text a lot is open to interpretation of the reader.
Ya can't hear that tone in my voice to know I'm just being a wank and then I look like a wank

Good to hear that.

 

[2Thick]

Oh brother, I started when I was about 15. I had some kanji put on my right arm. It was dad mum and little sister.
The rest of my right arm I got sleeved after I split with my ex something I needed for personal change ya know.

My left arm I've got my mums birth and death dates over a nordic warrior symbol, my inner left arm are 2 tattoos for my grand fathers. The fox with a mosque because my afghan grandfather always called me a little fox, the superman because my other grandfather was superman in my eyes.
My chest, my family my loyalty and my kids names.
The rib was a mistake
Ive got a big love heart with my missus name just above my pecker, that was the most pain I've ever felt from a tat haha.

I tattood both my thighs myself. A bluey cause me daughter loved it, boxing kangaroo cause.. why not.. I've got my missus kids and our kids names in Arabic under bluey.

Loony tunes up my right leg, on yhe left next to the raptor I've got a popeye with my uncles name, above him I've got grogu and mando.. it reminded me me and my son lol.
My back, I've got my old man's last name with my father's son under it.
Oh, on my bum cheek I've got a smiley face with 'aunty Carolyn, I told you id do it"

Im still seeing the same artist that done my first tat 20 years later

Nice explanations, man, and those are some cool things dealing with your family.

 

[ceo]

Yeah there's definatly some screws loose brother. Ive tightened up the real loose ones but im still a working progess

Bros, then you're in the right place because we are all here pretty crazy. Ha ha.

 

[Ulter]

Yeah there's health worrys bro, but there's health and safety regulations in follow to make sure I've got many more years doing the job role I've got.
A top of the lead dust I'm exposed to cement powder so I've got a kick ass respirator to wear when I'm mixing cement

ah that's good. Definitely protect your lungs.

 

[RoySimpson]

Well, straight to the short and curleys we go.
Im Redneck. Last 6ish years I've taken life for granted, lager has been me best mate and worst enemy.
Finally I got sick of raising a son watching me come home from work and head straight to the beer fridge.
After a yarn with Raptor about a mate of mine having quite a delema with an unknown labs shot (silly bugger jabbed his gut with a drawing pin, and injected almost 3ml of test 400... didnt swab either. He'd had about 20 beers before he done it. Needless to say he ended up in ED and quite embarrassed)

Anyway, raptor got me talking to freakfittness coaching. Originally I kinda half hearted told him i'd wait till January 26 to make the commitment.

A few days had passed and I decided to pull my head in for my young fella and take it nose first like a plane to a tower. And here we are.

Little about me...

34 year old Aussie bloke.
Work 84hr weeks in an underground lead mine.
40yro beauty queen I have the privilege of calling my missus.
Epic 3yro son.

Dad duty's come before work, work comes before gym - but I make the gym pelretty much daily cause I got 2 of the best in the game with their money on me!

Here's 2 pics from when I started in November to last Sundays check in with my coach.
Oh, plus a little bonus for taking the time.and reading this.

training split as of: chest/tri, Back/bi, Shoulders, legs, chest/back

Average calories counted close to 2k a day!


stay tuned folks, more to come!
View attachment 168753View attachment 168754View attachment 168749

@RedNeck Transformation is coming bro!

 

[RedNeck]

Gday there evo family!
Been a hectic day. Woke up at 430am, crook belly and spent some time with the porcelain throne removing some belly gremlins.

Done my weeks meal prep- lunch and dinner sorted.

Lunch - 190g lean mince meat, 250g spud lite
Macros: mince= P-38g C-19g F-0.9g
Spud lite = P-3.5g C-19g F-0.3g
Kcal= 371

Alternativly

Lunch - 140g chicken breast, 160g white rice
Macros: chicken titty= P-43g C-0 F-5g
White rice = P-3.8g C45g F0.3g
Kcal= 449

Dinner- simince rump steak 200g with 160g pasta
Macros: steak = P-40g C-0 F-16g
pasta = P-9.6g C-42g F-2.7g


shoulders got smashed today.

Lateral raise
Shoulder press (machine)
Reverse pec deck
Side lateral cable
Upright row

Had the gym today myself as well which was epic.
After that, my little family came down and we jumped in the hydrotherapy pool for an hour.
My boys starting to gain confidence in his swimming!! Proud dad moment watching the little man in his float ring paddling like a duck around the place being the menace I spawned

 

[Doctakay]

Nice one brother! Love the meal prep. Your stomach feeling better now then? Glad your youngen is getting his confidence in the pool.

 

[RedNeck]

Haha yeah after I had that good argument and said some choice words, issue gone

Dunno why it played up but hey, life goes on

The young fella makes me proud daily. He's a clever little chap. Spends a lot of time with his mum

Shot day too.. feeling great and ready for another session

 

[Kopite67]

Gday there evo family!
Been a hectic day. Woke up at 430am, crook belly and spent some time with the porcelain throne removing some belly gremlins.

Done my weeks meal prep- lunch and dinner sorted.

Lunch - 190g lean mince meat, 250g spud lite
Macros: mince= P-38g C-19g F-0.9g
Spud lite = P-3.5g C-19g F-0.3g
Kcal= 371

Alternativly

Lunch - 140g chicken breast, 160g white rice
Macros: chicken titty= P-43g C-0 F-5g
White rice = P-3.8g C45g F0.3g
Kcal= 449

Dinner- simince rump steak 200g with 160g pasta
Macros: steak = P-40g C-0 F-16g
pasta = P-9.6g C-42g F-2.7g


shoulders got smashed today.

Lateral raise
Shoulder press (machine)
Reverse pec deck
Side lateral cable
Upright row

Had the gym today myself as well which was epic.
After that, my little family came down and we jumped in the hydrotherapy pool for an hour.
My boys starting to gain confidence in his swimming!! Proud dad moment watching the little man in his float ring paddling like a duck around the place being the menace I spawned

Nice update bro. Nice meals going there. What were your sets and reps on your training today?
Glad your digestive system calmed itself after a rough start. Log is brother.

 

[RedNeck]

Aiming for 3-4 x 10-12 but id never had access to some of these machines like the shoulder press for example. I started with lower weight to gauge my strenght - 25kgs for 8 upped to 45kgx10 then 52kgs x 9- only logged 8 of that 9 because I didnt like my form for that last rep.

Side lateral cable I was only ever strong enough to use 6kgs at the old gym I went too, were now I start 7kgsx 10 for 2 sets and then 9kgsx10 for the final 10

 

[LevButlerov]

Aiming for 3-4 x 10-12 but id never had access to some of these machines like the shoulder press for example. I started with lower weight to gauge my strenght - 25kgs for 8 upped to 45kgx10 then 52kgs x 9- only logged 8 of that 9 because I didnt like my form for that last rep.

Side lateral cable I was only ever strong enough to use 6kgs at the old gym I went too, were now I start 7kgsx 10 for 2 sets and then 9kgsx10 for the final 10

can you do some drop sets too? like 25 @RedNeck

 

[RedNeck]

can you do some drop sets too? like 25 @RedNeck

I haven't actually tried bro, I'm following my coaches plan like a religion. Freakfittness has been an absolute gem of a human to me!

I'll definatly look into it brother. I'll speak to freak about it on the weekend!

 

[LevButlerov]

I haven't actually tried bro, I'm following my coaches plan like a religion. Freakfittness has been an absolute gem of a human to me!

I'll definatly look into it brother. I'll speak to freak about it on the weekend!

look into it and see

 

[RedNeck]

Confessions of a former pop tart feind...
Oh Kelloggs strawberry pop tarts... how i miss you. One day we'll meet again, I promise!
Cheers to another Stella week. Weight dropping 1kg down to 74kgs.
Training on point, diet and nutrition keeping strict. This cut has been a windy road.
Started half hearted, ended up balls deep in it.
I truly do love it.
Freakfittness has my training program and diet on frekkin point, and I couldn't thank him enough for what hes done for me.

Current cycle:
Test E 300mg weekly
Eq 200mg weekly
Decca 100mg weekly
Clen 80mcg daily

All powered by the one and only @Raptor Labs

thanks fella for the best gear going. I gym early am, I work hard long hours and come home to become super dad and pretend I'm not sore and tired for my young bloke
My Mrs keeps me on point with my vitamins each night too. The legend of a woman. Dunno how she puts up with me, but hey, winner winner chicken dinner!! Haha.

No training today, gym doesn't open till Till 8am my shift started at 6am win some loose some hey. Gotta love a rest day but

 

[Raptor Labs]

@Raptor Rep and I are are proud to sponsor this brother @RedNeck and bring him onto the Raptor Labs Sponsored Athletes Team

 

[LevButlerov]

Gday there evo family!
Been a hectic day. Woke up at 430am, crook belly and spent some time with the porcelain throne removing some belly gremlins.

Done my weeks meal prep- lunch and dinner sorted.

Lunch - 190g lean mince meat, 250g spud lite
Macros: mince= P-38g C-19g F-0.9g
Spud lite = P-3.5g C-19g F-0.3g
Kcal= 371

Alternativly

Lunch - 140g chicken breast, 160g white rice
Macros: chicken titty= P-43g C-0 F-5g
White rice = P-3.8g C45g F0.3g
Kcal= 449

Dinner- simince rump steak 200g with 160g pasta
Macros: steak = P-40g C-0 F-16g
pasta = P-9.6g C-42g F-2.7g


shoulders got smashed today.

Lateral raise
Shoulder press (machine)
Reverse pec deck
Side lateral cable
Upright row

Had the gym today myself as well which was epic.
After that, my little family came down and we jumped in the hydrotherapy pool for an hour.
My boys starting to gain confidence in his swimming!! Proud dad moment watching the little man in his float ring paddling like a duck around the place being the menace I spawned

Love your meal prep
and happy to hear your boy is swimming awesome! congratulations @RedNeck

Confessions of a former pop tart feind...
Oh Kelloggs strawberry pop tarts... how i miss you. One day we'll meet again, I promise!
Cheers to another Stella week. Weight dropping 1kg down to 74kgs.
Training on point, diet and nutrition keeping strict. This cut has been a windy road.
Started half hearted, ended up balls deep in it.
I truly do love it.
Freakfittness has my training program and diet on frekkin point, and I couldn't thank him enough for what hes done for me.

Current cycle:
Test E 300mg weekly
Eq 200mg weekly
Decca 100mg weekly
Clen 80mcg daily

All powered by the one and only @Raptor Labs

thanks fella for the best gear going. I gym early am, I work hard long hours and come home to become super dad and pretend I'm not sore and tired for my young bloke
My Mrs keeps me on point with my vitamins each night too. The legend of a woman. Dunno how she puts up with me, but hey, winner winner chicken dinner!! Haha.

No training today, gym doesn't open till Till 8am my shift started at 6am win some loose some hey. Gotta love a rest day but

poptart fiend ? lol you know you can get protein pop tarts right? they are good actually

 

[RedNeck]

Love your meal prep
and happy to hear your boy is swimming awesome! congratulations @RedNeck

poptart fiend ? lol you know you can get protein pop tarts right? they are good actually

Ohhh brother the temptation is real!!
But as I said before, Freaks words are gospel. If he decides to add poptarts to my meal plan, I'll do it but untill then I'll need to refrain from the strawberry poptarts.
This cut is hectic, I'll be honest, but its definitely incredible.
Plus bro, 2 of the best in this game have their money on me. I ain't gunna be letting them down!
If I did that I'd let myself down.. that ain't gunna happen!


No poptarts! None..... yet....

 

[LevButlerov]

Ohhh brother the temptation is real!!
But as I said before, Freaks words are gospel. If he decides to add poptarts to my meal plan, I'll do it but untill then I'll need to refrain from the strawberry poptarts.
This cut is hectic, I'll be honest, but its definitely incredible.
Plus bro, 2 of the best in this game have their money on me. I ain't gunna be letting them down!
If I did that I'd let myself down.. that ain't gunna happen!


No poptarts! None..... yet....

You should get some protein ones, I think a few protein pop tarts available you check them? @RedNeck

 

[RedNeck]

You should get some protein ones, I think a few protein pop tarts available you check them? @RedNeck

I sure did bro! They look super yummy no doubt
But, self control around them bad boys could be an issue so ill need to keep them out of my house for a little while

Last time I had a cheat meal me coach told me to get onto some fat strippers... needless to say I misinterpreted this... my missus was NOT happy when she came home that night....
Neither were my brothers cause they wanted fat strippers too... my bad my bad

 

[RedNeck]

@Raptor Rep and I are are proud to sponsor this brother @RedNeck and bring him onto the Raptor Labs Sponsored Athletes Team

Thank you blokes so much! Can't really express how greatful I am!

Will be making a lot of noise, will not disapoint my brothers!!!

 

[LevButlerov]

I sure did bro! They look super yummy no doubt
But, self control around them bad boys could be an issue so ill need to keep them out of my house for a little while

Last time I had a cheat meal me coach told me to get onto some fat strippers... needless to say I misinterpreted this... my missus was NOT happy when she came home that night....
Neither were my brothers cause they wanted fat strippers too... my bad my bad

fat strippers? so whats that a name for lol? @RedNeck

 

[Kopite67]

Confessions of a former pop tart feind...
Oh Kelloggs strawberry pop tarts... how i miss you. One day we'll meet again, I promise!
Cheers to another Stella week. Weight dropping 1kg down to 74kgs.
Training on point, diet and nutrition keeping strict. This cut has been a windy road.
Started half hearted, ended up balls deep in it.
I truly do love it.
Freakfittness has my training program and diet on frekkin point, and I couldn't thank him enough for what hes done for me.

Current cycle:
Test E 300mg weekly
Eq 200mg weekly
Decca 100mg weekly
Clen 80mcg daily

All powered by the one and only @Raptor Labs

thanks fella for the best gear going. I gym early am, I work hard long hours and come home to become super dad and pretend I'm not sore and tired for my young bloke
My Mrs keeps me on point with my vitamins each night too. The legend of a woman. Dunno how she puts up with me, but hey, winner winner chicken dinner!! Haha.

No training today, gym doesn't open till Till 8am my shift started at 6am win some loose some hey. Gotta love a rest day but

Fabulous update. It is wasn't for our MrsEvo or MrEvo supporting us most of us would be seriously fucked brother

 

[RedNeck]

Fabulous update. It is wasn't for our MrsEvo or MrEvo supporting us most of us would be seriously fucked brother

Amen to that brother! Definatly be lost without her!

 

[RedNeck]

Chest and tri session!!

chest press
45kg 3x10

incline Smith
30kg 2x10
40kg 1x12

cable fly
9kg 1x14
16kg 3x12

Rope tricep extension
25kg 1x14
36kg 1x14
41kg 2x12

Tricep press down
16kg 3x14
14kg 2x12

Total volume moved 4989kg!

 

[LevButlerov]

Chest and tri session!!

chest press
45kg 3x10

incline Smith
30kg 2x10
40kg 1x12

cable fly
9kg 1x14
16kg 3x12

Rope tricep extension
25kg 1x14
36kg 1x14
41kg 2x12

Tricep press down
16kg 3x14
14kg 2x12

Total volume moved 4989kg!
View attachment 174345

Good arm there vascular 45kg on chest press impressive @RedNeck

 

[RedNeck]

Good arm there vascular 45kg on chest press impressive @RedNeck

Thank you brother! Im not as big as some of the blokes here, got a bit of chasing ahead of me. It'll come

 

[LevButlerov]

Thank you brother! Im not as big as some of the blokes here, got a bit of chasing ahead of me. It'll come

you're growing

 

[Kopite67]

Chest and tri session!!

chest press
45kg 3x10

incline Smith
30kg 2x10
40kg 1x12

cable fly
9kg 1x14
16kg 3x12

Rope tricep extension
25kg 1x14
36kg 1x14
41kg 2x12

Tricep press down
16kg 3x14
14kg 2x12

Total volume moved 4989kg!
View attachment 174345

Quality update brother

 

[RedNeck]

Day before Friday, gotta hit back n bi!
Another banger session powered by these legends who do gods work.

Above and beyond qulity and service is provided

@Raptor Labs @Raptor Rep
Seated Row:
52kg 2x10
52kg 1x10

Dumbbell row:
20kg 3X10

lat pulldown:
45kg 2x12
39kg 2x11

preacher curl:
33kg 3x10

rope hammers
36kg 2x10
32kg 2x12

Train fasted as usual, then home for brekky.
360g vanilla yoghurt, 80g mixed berrys. Flogged one of my young blokes bowls too.

Followed up that session taking the family to the pool. Walked laps with my son on my back then played chasie in the pool

Lunch, 50g musashi wpi protein shake with 40g rolled oats.

Dinner, I'm keen as beans for dinner...
200g rump steak With 160g pasta.. the way I feel right now is could eat the whole cow and then find my pasta!

 

[Kopite67]

Day before Friday, gotta hit back n bi!
Another banger session powered by these legends who do gods work.

Above and beyond qulity and service is provided

@Raptor Labs @Raptor Rep
Seated Row:
52kg 2x10
52kg 1x10

Dumbbell row:
20kg 3X10

lat pulldown:
45kg 2x12
39kg 2x11

preacher curl:
33kg 3x10

rope hammers
36kg 2x10
32kg 2x12

Train fasted as usual, then home for brekky.
360g vanilla yoghurt, 80g mixed berrys. Flogged one of my young blokes bowls too.

Followed up that session taking the family to the pool. Walked laps with my son on my back then played chasie in the pool

Lunch, 50g musashi wpi protein shake with 40g rolled oats.

Dinner, I'm keen as beans for dinner...
200g rump steak With 160g pasta.. the way I feel right now is could eat the whole cow and then find my pasta!

Quality update brother

 

[LevButlerov]

Day before Friday, gotta hit back n bi!
Another banger session powered by these legends who do gods work.

Above and beyond qulity and service is provided

@Raptor Labs @Raptor Rep
Seated Row:
52kg 2x10
52kg 1x10

Dumbbell row:
20kg 3X10

lat pulldown:
45kg 2x12
39kg 2x11

preacher curl:
33kg 3x10

rope hammers
36kg 2x10
32kg 2x12

Train fasted as usual, then home for brekky.
360g vanilla yoghurt, 80g mixed berrys. Flogged one of my young blokes bowls too.

Followed up that session taking the family to the pool. Walked laps with my son on my back then played chasie in the pool

Lunch, 50g musashi wpi protein shake with 40g rolled oats.

Dinner, I'm keen as beans for dinner...
200g rump steak With 160g pasta.. the way I feel right now is could eat the whole cow and then find my pasta!

arm pump looks good in pic and I like your meal pic @@redneck
you able to drop in pull ups after lat pull or no possible?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

 

[Dreamer]

Day before Friday, gotta hit back n bi!
Another banger session powered by these legends who do gods work.

Above and beyond qulity and service is provided

@Raptor Labs @Raptor Rep
Seated Row:
52kg 2x10
52kg 1x10

Dumbbell row:
20kg 3X10

lat pulldown:
45kg 2x12
39kg 2x11

preacher curl:
33kg 3x10

rope hammers
36kg 2x10
32kg 2x12

Train fasted as usual, then home for brekky.
360g vanilla yoghurt, 80g mixed berrys. Flogged one of my young blokes bowls too.

Followed up that session taking the family to the pool. Walked laps with my son on my back then played chasie in the pool

Lunch, 50g musashi wpi protein shake with 40g rolled oats.

Dinner, I'm keen as beans for dinner...
200g rump steak With 160g pasta.. the way I feel right now is could eat the whole cow and then find my pasta!

Yoghurt and berries are one of my fav meals - throw some dark choc and a scoop of wpi in it - perfect

 

[Trenhead3cc]

Running the good shit - Raptor gear is A1

 

[RedNeck]

arm pump looks good in pic and I like your meal pic @@redneck
you able to drop in pull ups after lat pull or no possible?


@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

I can do pullups bro, but, I haven't tried doing pullups after lat pulldowns... I'll definitely give that one a crack soon bro! Thank you!

 

[RedNeck]

Running the good shit - Raptor gear is A1

Can't beat raptor gear!

 

[RedNeck]

Yoghurt and berries are one of my fav meals - throw some dark choc and a scoop of wpi in it - perfect

Ohhhhhhhhhh taste buds are on fire right now!!
Taking the cut seriously brother, freakfittness has my meal plans spelt out with macros planned.

I'll keep working his plan and dreaming about all the chocolate and poptarts till he tells me to have it

 

[LevButlerov]

I can do pullups bro, but, I haven't tried doing pullups after lat pulldowns... I'll definitely give that one a crack soon bro! Thank you!

start with pull ups and close with lat pulls @RedNeck

 

[Raptor Rep]

Day before Friday, gotta hit back n bi!
Another banger session powered by these legends who do gods work.

Above and beyond qulity and service is provided

@Raptor Labs @Raptor Rep
Seated Row:
52kg 2x10
52kg 1x10

Dumbbell row:
20kg 3X10

lat pulldown:
45kg 2x12
39kg 2x11

preacher curl:
33kg 3x10

rope hammers
36kg 2x10
32kg 2x12

Train fasted as usual, then home for brekky.
360g vanilla yoghurt, 80g mixed berrys. Flogged one of my young blokes bowls too.

Followed up that session taking the family to the pool. Walked laps with my son on my back then played chasie in the pool

Lunch, 50g musashi wpi protein shake with 40g rolled oats.

Dinner, I'm keen as beans for dinner...
200g rump steak With 160g pasta.. the way I feel right now is could eat the whole cow and then find my pasta!

welcome to the team brother cant wait to watch the progress, already killing it

 

[Doctakay]

Love how this is all going for you brother. Looking good man. Strong workouts here and love the food pics.

Keep it coming brother.

 

[RedNeck]

welcome to the team brother cant wait to watch the progress, already killing it

Thank you brother! Grind won't stop!

Love how this is all going for you brother. Looking good man. Strong workouts here and love the food pics.

Keep it coming brother.

Thank you brother! Looking at your pics makes me chase harder haha!

My rostered days off I feel more hungry then my rostered days on, obviously I've got more time to think about food..
Good thing most of my meals are prepped so keep the hangey at bay!

 

[waggat]

Chest and tri session!!

chest press
45kg 3x10

incline Smith
30kg 2x10
40kg 1x12

cable fly
9kg 1x14
16kg 3x12

Rope tricep extension
25kg 1x14
36kg 1x14
41kg 2x12

Tricep press down
16kg 3x14
14kg 2x12

Total volume moved 4989kg!
View attachment 174345

Day before Friday, gotta hit back n bi!
Another banger session powered by these legends who do gods work.

Above and beyond qulity and service is provided

@Raptor Labs @Raptor Rep
Seated Row:
52kg 2x10
52kg 1x10

Dumbbell row:
20kg 3X10

lat pulldown:
45kg 2x12
39kg 2x11

preacher curl:
33kg 3x10

rope hammers
36kg 2x10
32kg 2x12

Train fasted as usual, then home for brekky.
360g vanilla yoghurt, 80g mixed berrys. Flogged one of my young blokes bowls too.

Followed up that session taking the family to the pool. Walked laps with my son on my back then played chasie in the pool

Lunch, 50g musashi wpi protein shake with 40g rolled oats.

Dinner, I'm keen as beans for dinner...
200g rump steak With 160g pasta.. the way I feel right now is could eat the whole cow and then find my pasta!

Nice workouts mate! Looks like you hit everything well without going overboard.

What's your total macros for the day? Just looks a bit light on with those smallish first two meals.

 

[RedNeck]

Nice workouts mate! Looks like you hit everything well without going overboard.

What's your total macros for the day? Just looks a bit light on with those smallish first two meals.

Gday brother!

Yeah yesterday's brekky was light bro. I didnt realise I had to go shopping and just ate what I had in the fridge

Aiming for P: 168g-169g C: 171g-173g F: 35g-38g

Total calories for the day are aimed to hit 1804Kcal

Usually I dont hit that though...
If im working I dont actually get a lunch break every day so I eat on the run and not have my between meal snack

 

[RedNeck]

Friday, shoulder day...

Few little niggles noticed around my left shoulder so some adjustments were made to keep going!

During upright rows im catching a tingle run down my forarm ending in my thumb..
I dont reckon that's normal

Another session powered by the legends at @Raptor Labs
@Raptor Rep, brother, thank you both!

Hammer shoulder press (machine)
45kg 2x12
52kg 2x10
Shoulder Cable flys
39kg 3x10
Side lateral cable
11kg 3x10
Dumbell lateral raise
12.5kg 2x8
10kg 2x12
Upright row
32kg 1x8
Dumbell shoulder press
32kg 3x10


This beautiful 200g rump steak will be paird with some plain ol spiral pasta and a nice ol musashi shake to swallow it all down

 

[Doctakay]

Another great update brother. Steak looks grouse. Ya makin me hungry!

Workouts solid.
Is that tingle still persistent now that you've finished up?

 

[Kopite67]

Friday, shoulder day...

Few little niggles noticed around my left shoulder so some adjustments were made to keep going!

During upright rows im catching a tingle run down my forarm ending in my thumb..
I dont reckon that's normal

Another session powered by the legends at @Raptor Labs
@Raptor Rep, brother, thank you both!

Hammer shoulder press (machine)
45kg 2x12
52kg 2x10
Shoulder Cable flys
39kg 3x10
Side lateral cable
11kg 3x10
Dumbell lateral raise
12.5kg 2x8
10kg 2x12
Upright row
32kg 1x8
Dumbell shoulder press
32kg 3x10


This beautiful 200g rump steak will be paird with some plain ol spiral pasta and a nice ol musashi shake to swallow it all down

Nice update bro. Steak looks awesome

 

[RedNeck]

Another great update brother. Steak looks grouse. Ya makin me hungry!

Workouts solid.
Is that tingle still persistent now that you've finished up?

Nah its only when I'm lowering the weight bro.
Tried a few variations, straight bar, ez bar and dumbells at various weights, even happend with just the bar unloaded. Still felt that tingle

But it doesn't happen when the weights above my head, only below the waist I felt it

 

[RedNeck]

Nice update bro. Steak looks awesome

Thanks brother, i wish it had more of that gristle over the top ya know, bbq that nice and charcoal.. num num.. next one though hey

 

[waggat]

Gday brother!

Yeah yesterday's brekky was light bro. I didnt realise I had to go shopping and just ate what I had in the fridge

Aiming for P: 168g-169g C: 171g-173g F: 35g-38g

Total calories for the day are aimed to hit 1804Kcal

Usually I dont hit that though...
If im working I dont actually get a lunch break every day so I eat on the run and not have my between meal snack

Surely @LevButlerov has told you to get protein to at least 200g

Friday, shoulder day...

Few little niggles noticed around my left shoulder so some adjustments were made to keep going!

During upright rows im catching a tingle run down my forarm ending in my thumb..
I dont reckon that's normal

Another session powered by the legends at @Raptor Labs
@Raptor Rep, brother, thank you both!

Hammer shoulder press (machine)
45kg 2x12
52kg 2x10
Shoulder Cable flys
39kg 3x10
Side lateral cable
11kg 3x10
Dumbell lateral raise
12.5kg 2x8
10kg 2x12
Upright row
32kg 1x8
Dumbell shoulder press
32kg 3x10


This beautiful 200g rump steak will be paird with some plain ol spiral pasta and a nice ol musashi shake to swallow it all down

Nice shoulder workout. What is a shoulder cable fly? Do you do rear delt on a different day?

Nah its only when I'm lowering the weight bro.
Tried a few variations, straight bar, ez bar and dumbells at various weights, even happend with just the bar unloaded. Still felt that tingle

But it doesn't happen when the weights above my head, only below the waist I felt it

Upright rows are probably in the never again list for me. Everything I read when I studied shoulder health said they're not the best. I would have thought dumbbells are the safer option of those you listed due to the non fixed movement path. People seem to rate cable version as well.

 

[RedNeck]

Surely @LevButlerov has told you to get protein to at least 200g

Nice shoulder workout. What is a shoulder cable fly? Do you do rear delt on a different day?

Upright rows are probably in the never again list for me. Everything I read when I studied shoulder health said they're not the best. I would have thought dumbbells are the safer option of those you listed due to the non fixed movement path. People seem to rate cable version as well.

Im following my coaches prescribed diet plan brother, a few people have tried to alter it, them few have failed

Ahhh, rear delt fly, cable fly, many different names, same motion i think bro?
Im pretty new to cables lol

Honestly I think the row is an amazing movement. Ive noticed a lot of mass gets put on by the simple lift.
Ive not studied anything for years bro I can only go off my own personal experience. I gotta admit.. the rows have been kind to me so far bro!!

 

[willipede]

Welcome bro, well done on changing the mindset. Just got to get in those daily repetitions, making the right decisions you you and your young fella.

Turning away from rec drugs and alcohol was the best thing I ever did.

 

[RedNeck]

Welcome bro, well done on changing the mindset. Just got to get in those daily repetitions, making the right decisions you you and your young fella.

Turning away from rec drugs and alcohol was the best thing I ever did.

Thank you brother, its been a road that's for sure.
I still enjoy a beer just a whole lot less. And its enjoyed now and then not daily habit now.
Gym and structure has definitely helped that transition bro!

The young bloke has really changed my outlook on life
We're enjoying brekky now, hes telling me he wants me to get big muscles like goku...
In time my son

 

[willipede]

You'll have to get him on board, with some little home weights set. He can do some lifts while he watches dragon ball z

The kids love them, they just want to be like their dad

 

[RedNeck]

You'll have to get him on board, with some little home weights set. He can do some lifts while he watches dragon ball z

The kids love them, they just want to be like their dad

View attachment 176215

Brother I'm actually gunna have a crack at this! The little bugger goes into the room now and steals my dumbbells, pulls them apart and everything! This is absolutely bonza! Thank you brother!!!! This will be a massive time saver for me!
The little critter hides my weights in his trucks and shit
On a good day it Takes me half hour to find everything hes hidden. Other days may shits missing for hours!

 

[RedNeck]

Sunday Funday!

Everyone loves a pump. My personal favourite is tricep pump!
So I made it happen!

Another session powered by the legends themselves
@Raptor Labs
@Raptor Rep
Coached my a man myth and legend, Freakfittness coaching.

incline Smith
20kg 3x12
chest press
32kg 1x14
45kg 1x14
45kg 3x 12
Dumbell flat press
20kg 2x10
cable flys
18kg 2x12
14kg 2x14
rope tricep extension
41kg 3x10
36kg 1x15
tricep press down
18kg 2x10
14kg 2x14

 

[Kopite67]

Sunday Funday!

Everyone loves a pump. My personal favourite is tricep pump!
So I made it happen!

Another session powered by the legends themselves
@Raptor Labs
@Raptor Rep
Coached my a man myth and legend, Freakfittness coaching.

incline Smith
20kg 3x12
chest press
32kg 1x14
45kg 1x14
45kg 3x 12
Dumbell flat press
20kg 2x10
cable flys
18kg 2x12
14kg 2x14
rope tricep extension
41kg 3x10
36kg 1x15
tricep press down
18kg 2x10
14kg 2x14

Nice chest and tri's training bro

 

[Doctakay]

Sunday Funday!

Everyone loves a pump. My personal favourite is tricep pump!
So I made it happen!

Another session powered by the legends themselves
@Raptor Labs
@Raptor Rep
Coached my a man myth and legend, Freakfittness coaching.

incline Smith
20kg 3x12
chest press
32kg 1x14
45kg 1x14
45kg 3x 12
Dumbell flat press
20kg 2x10
cable flys
18kg 2x12
14kg 2x14
rope tricep extension
41kg 3x10
36kg 1x15
tricep press down
18kg 2x10
14kg 2x14

Nice session lookin good big rig tri's are pumped!

 

[RedNeck]

Nice chest and tri's training bro

Thank you brother!

Nice session lookin good big rig tri's are pumped!

Coming along nicely brother! Definatly my favourite pump feeling bro!

 

[LevButlerov]

Sunday Funday!

Everyone loves a pump. My personal favourite is tricep pump!
So I made it happen!

Another session powered by the legends themselves
@Raptor Labs
@Raptor Rep
Coached my a man myth and legend, Freakfittness coaching.

incline Smith
20kg 3x12
chest press
32kg 1x14
45kg 1x14
45kg 3x 12
Dumbell flat press
20kg 2x10
cable flys
18kg 2x12
14kg 2x14
rope tricep extension
41kg 3x10
36kg 1x15
tricep press down
18kg 2x10
14kg 2x14

You look good pumped arms @RedNeck want to see you dial in the arms with some drop sets too

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

 

[Dreamer]

Sunday Funday!

Everyone loves a pump. My personal favourite is tricep pump!
So I made it happen!

Another session powered by the legends themselves
@Raptor Labs
@Raptor Rep
Coached my a man myth and legend, Freakfittness coaching.

incline Smith
20kg 3x12
chest press
32kg 1x14
45kg 1x14
45kg 3x 12
Dumbell flat press
20kg 2x10
cable flys
18kg 2x12
14kg 2x14
rope tricep extension
41kg 3x10
36kg 1x15
tricep press down
18kg 2x10
14kg 2x14

Looking good brother, the pump is the best feeling

 

[HarleyGuy]

Sunday Funday!

Everyone loves a pump. My personal favourite is tricep pump!
So I made it happen!

Another session powered by the legends themselves
@Raptor Labs
@Raptor Rep
Coached my a man myth and legend, Freakfittness coaching.

incline Smith
20kg 3x12
chest press
32kg 1x14
45kg 1x14
45kg 3x 12
Dumbell flat press
20kg 2x10
cable flys
18kg 2x12
14kg 2x14
rope tricep extension
41kg 3x10
36kg 1x15
tricep press down
18kg 2x10
14kg 2x14

Just got caught up on your log brother and welcome to EVO. I can already tell you're gonna make a splash here!!

A great personality and a great Dad, a perfect addition to the EVO family.

Arms looked pumped bro and your vascularity looks good on you.

The rib was a mistake

Haha I'm inked up all over but haven't done the ribs yet. The sternum was a spicy spot! I know all about mistake tattoos too LOL

Proud dad moment watching the little man in his float ring paddling like a duck around the place

Love this!

Done my weeks meal prep- lunch and dinner sorted.

That was in the top 1% of meal prep I've seen on here, we don't often see an entire week just laid out like that, very impressive drive.

Clen 80mcg daily

With peptides now this gets shit on a lot but there's definitely still lots of merit with clen and it has it's uses big time. How do you feel on 80mcg?

No poptarts! None..... yet....

Don't do it LOL. For me it's Doritos.... so far so good with Reta!

Surely @LevButlerov has told you to get protein to at least 200g

LOL I second this.

 

[RedNeck]

You look good pumped arms @RedNeck want to see you dial in the arms with some drop sets too

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Coolguy @Trenhead3cc

I promise ya, one day ill have a play with drops, might not be today but I will bro! Haha. Thank you!

Just got caught up on your log brother and welcome to EVO. I can already tell you're gonna make a splash here!!

A great personality and a great Dad, a perfect addition to the EVO family.

Arms looked pumped bro and your vascularity looks good on you.


Haha I'm inked up all over but haven't done the ribs yet. The sternum was a spicy spot! I know all about mistake tattoos too LOL


Love this!


That was in the top 1% of meal prep I've seen on here, we don't often see an entire week just laid out like that, very impressive drive.


With peptides now this gets shit on a lot but there's definitely still lots of merit with clen and it has it's uses big time. How do you feel on 80mcg?


Don't do it LOL. For me it's Doritos.... so far so good with Reta!


LOL I second this.

Thank you brother! The meal prep for me is a big thing. I dont want my Mrs fussing about cooking for me when I finish work she's got enough on her plate. For me the hardest thing is to remember to pull tomorrow's lunch out of the freezer. Been caught a couple times.. get to work and realise my lunch is still a bit frozen.. no microwave underground
I also get most of my peds set up in the same way.
After a 12 hour shift this prep makes everything ultra smooth. Time for me is a big thing, so I get my young fella to "help me" which keeps him occupied while I'm busy, plus I can keep an eye on him.. if hes quiet its never good haha!

Next meal prep will be today or tomorrow- I'll update that too.

The rib tattoo didnt hurt as much as I'd thought it would. The most pain I've felt was the pelvic region... yeah that sucked bro.

I use peptides now and then, not often. Bpc is how I came across all peds in general. I had no mobility in my left shoulder, couldn't lift a coffee cup in the morning.. had me thinking "I can't pick this up how am I supposed to pick my son up"
Seen doctors who said something about a shot in the shoulder that might help me and all that dr lingo.. down the rabbit hole i went and fixed myself up

80 clen, its pretty good. Ive had a good life so far, highly tolerant to stimulate now... 40 and 60 done sweet fa for me. 80 I can get a bit of jitter, so I know its doing its thing

 

[LevButlerov]

I promise ya, one day ill have a play with drops, might not be today but I will bro! Haha. Thank you!

play it with drops lets see it @RedNeck

 

[Trenhead3cc]

Taking Raptor gear and coached by freakfitness you are only destined for success

 

[RedNeck]

Taking Raptor gear and coached by freakfitness you are only destined for success

Brother I can't speak highly enough of the Raptor team and freak.
The raptor lads go above and beyond in the industry, and freak... he's an absolute legend of a bloke. He knows his shit and the proofs in the pudding brother.

Both freak and Raptor have done incredible things for me and my family

 

[RedNeck]

Another day, another session
Back/Bi
Another session prescribed by the one and only freakfittness coaching
Another session powered by the legends from the raptor team
@Raptor Labs
@Raptor Rep

Dumbell row:
20kg 2x12
30kg 1x8
Single arm pull down:
18kg 1x12
25kg 1x14
32kg 1x12
Machine row:
45kg 3x12
Lat pulldown:
45kg 2x12 + 1x10
39kg 1x12
Preacher curl:
26kg 1x14
31kg 2x12
31kg 1x10
Rope hammers:
41kg 1x10
36kg 1x10
32kg 1x10

 

[Kopite67]

Another day, another session
Back/Bi
Another session prescribed by the one and only freakfittness coaching
Another session powered by the legends from the raptor team
@Raptor Labs
@Raptor Rep

Dumbell row:
20kg 2x12
30kg 1x8
Single arm pull down:
18kg 1x12
25kg 1x14
32kg 1x12
Machine row:
45kg 3x12
Lat pulldown:
45kg 2x12 + 1x10
39kg 1x12
Preacher curl:
26kg 1x14
31kg 2x12
31kg 1x10
Rope hammers:
41kg 1x10
36kg 1x10
32kg 1x10

Sweet workout bro. Good back and bi's combo there.

 

[RedNeck]

Sweet workout bro. Good back and bi's combo there.

All credit is freakfittness brother. He plans the work, i just gotta work the plan. Best investment= great coach

 

[Doctakay]

Another day, another session
Back/Bi
Another session prescribed by the one and only freakfittness coaching
Another session powered by the legends from the raptor team
@Raptor Labs
@Raptor Rep

Dumbell row:
20kg 2x12
30kg 1x8
Single arm pull down:
18kg 1x12
25kg 1x14
32kg 1x12
Machine row:
45kg 3x12
Lat pulldown:
45kg 2x12 + 1x10
39kg 1x12
Preacher curl:
26kg 1x14
31kg 2x12
31kg 1x10
Rope hammers:
41kg 1x10
36kg 1x10
32kg 1x10

Putting in that work my brother! Very nice workout here. How are you feeling at the end of it?

 

[RedNeck]

Putting in that work my brother! Very nice workout here. How are you feeling at the end of it?

Thanks brother, freak has me set soild.
Today I felt a bit how ya going, the weather here has been high 40's low 50's then Today is like 28 and overcast.. so I think the weather is playing with me today.

Usually I feel great.
Always workout fasted, usually dump a shake or a feed in after a workout, sometimes both

 

[Raptor Rep]

You'll have to get him on board, with some little home weights set. He can do some lifts while he watches dragon ball z

The kids love them, they just want to be like their dad

View attachment 176215

I saw the picture before reading and was like fk me who got roasted to oblivion

 

[RedNeck]

I saw the picture before reading and was like fk me who got roasted to oblivion

My new gym set up brother! Gotta make dem gainz

 

[Raptor Rep]

Another day, another session
Back/Bi
Another session prescribed by the one and only freakfittness coaching
Another session powered by the legends from the raptor team
@Raptor Labs
@Raptor Rep

Dumbell row:
20kg 2x12
30kg 1x8
Single arm pull down:
18kg 1x12
25kg 1x14
32kg 1x12
Machine row:
45kg 3x12
Lat pulldown:
45kg 2x12 + 1x10
39kg 1x12
Preacher curl:
26kg 1x14
31kg 2x12
31kg 1x10
Rope hammers:
41kg 1x10
36kg 1x10
32kg 1x10

beautiful work brother some great numbers here

keen to watch it grow