Approved Log TeeGees NextGen summer cycle blast Log

[TeeGee]

Evo family !! It’s that time again !!
Lets jump right into it

6ft 3” / 190cm
100.5kg / 221.5lb

A few new things this time around
Including taking on a coach and switching to a new gym.

Goal
Strip down as much fat as possible in these first few weeks and begin adding some quality lean tissue. I’d like to say by the end of this cycle I want to make a confident decision on whether this is just recreational or if I can push myself to eventually step on stage in a few years for a personal victory

All PEDs by NextGen
Wk 1-2 (subject to change via coaches ruling)
Test e 250mg weekly eod shots
Mast e 400mg weekly eod shots
Injectable L-carnitine 600mg daily pre gym
Hgh 3IU daily pre bed

supplements
Carusos
Ashwaganda
Ubiquinol
Milk thistle
Dandelion root
Citrus bergamot

Ostelin
Vitamin d3

Switch nutrition
nmn
Colostrum

Healthy care
Fish oil
Vitamin c

BrainCo
Gut repair

Script
Telmisartan 80
Metformin 500

Meal plan

Wake up drink
400ml water
BrainCo gut repair - 1 scoop
ACV 10ml
Colostrum 3-5g
Ashwaganda x1
Milk thistle x2
Dandelion root x1

Meal 1
70g creamy rice
40g Rule1 protein

Pre gym
Preworkout 600ml water
Nmn 1 scoop
L-carnitine injection 600mg
Gear shot

Meal 2
200g cooked chicken breast
200g cooked jasmine rice
100g veggies
Vitamin d3 5000iu
Ubiquinol x1
Bergamot x 1
Piller magnesium 1 scoop

Meal 3
90g oats
40g Rule 1
10g chia seeds

Meal 4
250g cooked 95/5 beef mince
200g sweet potato
100g veggies

Meal 5
300g egg whites
2 whole eggs
4 x 9 grain toast

Meal 6
200ml unsweetened almond milk
70g rice puffs
30g Rule 1
6 fish oil

295g protein
310g carbs
60g fats

Pre bed
Hgh 3iu
500mg metformin
80mg teslmisartan
10mg melatonin
600mg magnesium

All plans subject to change via coaches ruling.

Highly motivated and very excited to see what I’m made of.

Quick gym selfie to mark my starting point

 

[Pigsy]

Glad to see Next Gen looking after you. Good things are a coming

 

[Ratatata]

Evo family !! It’s that time again !!
Lets jump right into it

6ft 3” / 190cm
100.5kg / 221.5lb

A few new things this time around
Including taking on a coach and switching to a new gym.

Goal
Strip down as much fat as possible in these first few weeks and begin adding some quality lean tissue. I’d like to say by the end of this cycle I want to make a confident decision on whether this is just recreational or if I can push myself to eventually step on stage in a few years for a personal victory

All PEDs by NextGen
Wk 1-2 (subject to change via coaches ruling)
Test e 250mg weekly eod shots
Mast e 400mg weekly eod shots
Injectable L-carnitine 600mg daily pre gym
Hgh 3IU daily pre bed

supplements
Carusos
Ashwaganda
Ubiquinol
Milk thistle
Dandelion root
Citrus bergamot

Ostelin
Vitamin d3

Switch nutrition
nmn
Colostrum

Healthy care
Fish oil
Vitamin c

BrainCo
Gut repair

Script
Telmisartan 80
Metformin 500

Meal plan

Wake up drink
400ml water
BrainCo gut repair - 1 scoop
ACV 10ml
Colostrum 3-5g
Ashwaganda x1
Milk thistle x2
Dandelion root x1

Meal 1
70g creamy rice
40g Rule1 protein

Pre gym
Preworkout 600ml water
Nmn 1 scoop
L-carnitine injection 600mg
Gear shot

Meal 2
200g cooked chicken breast
200g cooked jasmine rice
100g veggies
Vitamin d3 5000iu
Ubiquinol x1
Bergamot x 1
Piller magnesium 1 scoop

Meal 3
90g oats
40g Rule 1
10g chia seeds

Meal 4
250g cooked 95/5 beef mince
200g sweet potato
100g veggies

Meal 5
300g egg whites
2 whole eggs
4 x 9 grain toast

Meal 6
200ml unsweetened almond milk
70g rice puffs
30g Rule 1
6 fish oil

295g protein
310g carbs
60g fats

Pre bed
Hgh 3iu
500mg metformin
80mg teslmisartan
10mg melatonin
600mg magnesium

All plans subject to change via coaches ruling.

Highly motivated and very excited to see what I’m made of.

Quick gym selfie to mark my starting point

Fuckinng oath u look huge!!! R u going to bulk or cut?

 

[TeeGee]

Fuckinng oath u look huge!!! R u going to bulk or cut?

thanks brother.
cut for the first 4 weeks and will assess from there. Letting my coach take control of this. He knows my goal

 

[Ratatata]

thanks brother.
cut for the first 4 weeks and will assess from there. Letting my coach take control of this. He knows my goal

Teegee the mass monster. And plzz update how u go with injectable l carnitine i am using 300mg and shit hurts and very thick solution looking for new one.

 

[TeeGee]

Teegee the mass monster.

You’re too kind bro. Just one of the boys trying to look good naked

 

[Ratatata]

You’re too kind bro. Just one of the boys trying to look good naked

That’s every bloke dream

 

[Eddie Haskell]

Evo family !! It’s that time again !!
Lets jump right into it

6ft 3” / 190cm
100.5kg / 221.5lb

A few new things this time around
Including taking on a coach and switching to a new gym.

Goal
Strip down as much fat as possible in these first few weeks and begin adding some quality lean tissue. I’d like to say by the end of this cycle I want to make a confident decision on whether this is just recreational or if I can push myself to eventually step on stage in a few years for a personal victory

All PEDs by NextGen
Wk 1-2 (subject to change via coaches ruling)
Test e 250mg weekly eod shots
Mast e 400mg weekly eod shots
Injectable L-carnitine 600mg daily pre gym
Hgh 3IU daily pre bed

supplements
Carusos
Ashwaganda
Ubiquinol
Milk thistle
Dandelion root
Citrus bergamot

Ostelin
Vitamin d3

Switch nutrition
nmn
Colostrum

Healthy care
Fish oil
Vitamin c

BrainCo
Gut repair

Script
Telmisartan 80
Metformin 500

Meal plan

Wake up drink
400ml water
BrainCo gut repair - 1 scoop
ACV 10ml
Colostrum 3-5g
Ashwaganda x1
Milk thistle x2
Dandelion root x1

Meal 1
70g creamy rice
40g Rule1 protein

Pre gym
Preworkout 600ml water
Nmn 1 scoop
L-carnitine injection 600mg
Gear shot

Meal 2
200g cooked chicken breast
200g cooked jasmine rice
100g veggies
Vitamin d3 5000iu
Ubiquinol x1
Bergamot x 1
Piller magnesium 1 scoop

Meal 3
90g oats
40g Rule 1
10g chia seeds

Meal 4
250g cooked 95/5 beef mince
200g sweet potato
100g veggies

Meal 5
300g egg whites
2 whole eggs
4 x 9 grain toast

Meal 6
200ml unsweetened almond milk
70g rice puffs
30g Rule 1
6 fish oil

295g protein
310g carbs
60g fats

Pre bed
Hgh 3iu
500mg metformin
80mg teslmisartan
10mg melatonin
600mg magnesium

All plans subject to change via coaches ruling.

Highly motivated and very excited to see what I’m made of.

Quick gym selfie to mark my starting point

@TeeGee power log restart this is going to be good man

 

[stevesmi]

Nutrition is on point

 

[Mobster]

Be sure to post up the coaches thinking

 

[TeeGee]

Be sure to post up the coaches thinking

Absolutely. Everything will be ruling of coach but I will give reasoning and thoughts wherever I can

 

[Quadsweep]

a new gym will be fun for you
hopefully there's not too many assholes

 

[BodyMonster34]

bro you should train at the barn gym
nice Change-Up from the usual

 

[JasonPriest]

good job man on the updates
I like how you're balancing the growth hormone with the anti-diabetes meds

 

[Wootoom]

selfie looks perfect
can tell you've got some good conditioning

 

[Vadim Fedorov]

yes we definitely want to hear the coach
sometimes these coaches have some weird opinions

 

[2Thick]

nice updates my brother
I'm looking forward to seeing some more changes to your diet

 

[e2]

make sure you get some more pictures
this way we can do comparisons toward the end of the log

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

I'm glad you got this fired up
you always have some good content on here

 

[chesty]

looking forward to seeing the updates
it's going to be a good one

 

[ROIDDERS]

nice start to this log
you've got an impressive list of supplements I will say that

 

[ceo]

Bros looking forward to seeing more of your meal pictures
you cook a lot of delicious food it sounds like so far

 

[25homes]

Lock in bro keep it comin

 

[Masonic Bodybuilder]

Love your plan. This is going to be an awesome log. I look forward to following your progress again brother.

 

[TeeGee]

Morning session !
Please let it be noted that my training program will be provided by coach at the end of this week. For now I am doing my own thing and getting a feel for the new gym.

Pull ups
10,10,8,8

Hammer strength row per arm
40kg x 14
50kg x 12
60kg x 12

Hammer strength front LPD
80kg x 12
80kg x 10
90kg x 10
40kg x 16 (squeezing lat)

DB row
40kg 2 sets of 12 per arm

Seated cable low row
60kg x 16
70kg x 14
80kg x 10

BB bent over row (slow control)
80kg 3 sets of 12

DB front raise per side
12.5kg 3 sets of 10

Cable rope pull
35kg x 20
40kg 2 sets of 20

Cable side delt
10kg 2 sets of 12 per side

HS ground base shrugs
60kg x 30
100kg x 20
120kg x 12

Picked up my L- carnitine to find that it was smashed in transit. This has hurt my soul just a little bit.

Hgh injection pre bed last night gave me what I believe to be the best sleep I’ve had in many years.

 

[Seventieschild]

Good mild cycle,great numbers on the lifts.

 

[Npcclassicphysique champ]

Morning session !
Please let it be noted that my training program will be provided by coach at the end of this week. For now I am doing my own thing and getting a feel for the new gym.

Pull ups
10,10,8,8

Hammer strength row per arm
40kg x 14
50kg x 12
60kg x 12

Hammer strength front LPD
80kg x 12
80kg x 10
90kg x 10
40kg x 16 (squeezing lat)

DB row
40kg 2 sets of 12 per arm

Seated cable low row
60kg x 16
70kg x 14
80kg x 10

BB bent over row (slow control)
80kg 3 sets of 12

DB front raise per side
12.5kg 3 sets of 10

Cable rope pull
35kg x 20
40kg 2 sets of 20

Cable side delt
10kg 2 sets of 12 per side

HS ground base shrugs
60kg x 30
100kg x 20
120kg x 12

Picked up my L- carnitine to find that it was smashed in transit. This has hurt my soul just a little bit.

Hgh injection pre bed last night gave me what I believe to be the best sleep I’ve had in many years.

@TeeGee hgh pre bed thats perfect sleep

on the cables you got good reps 16 is what i like to see good workout bro

 

[TeeGee]

Working on the chopsticks today. Legs will be a main focus for me once I’m in proper motion for this cycle. I’ve done a lot of work bringing them upto where they are now but in my opinion I still have alot of work to do.

Cybex leg press
120kg x 30
160kg x 20
200kg x 18
240kg x 14

Cybex hack squat
40kg x 16
60kg x 12
80kg x 10

Cybex standing single leg hams
25kg x 14
30kg x 12
35kg x 10
35kg x 8

Cybex leg extension
65kg x 14
65kg x 16
65kg x 14
40kg x 16 (slow and controlled)

Cybex standing calf raise
50kg 3 sets of 16

Another awesome sleep from GH. Really wish I had used it sooner as I have always been a restless sleeper.

Tomorrow I will post up some pictures of meals

 

[Noah Wixx]

This is gonna be a killer run

 

[ballin2504]

Great physique already brother

 

[RoySimpson]

Evo family !! It’s that time again !!
Lets jump right into it

6ft 3” / 190cm
100.5kg / 221.5lb

A few new things this time around
Including taking on a coach and switching to a new gym.

Goal
Strip down as much fat as possible in these first few weeks and begin adding some quality lean tissue. I’d like to say by the end of this cycle I want to make a confident decision on whether this is just recreational or if I can push myself to eventually step on stage in a few years for a personal victory

All PEDs by NextGen
Wk 1-2 (subject to change via coaches ruling)
Test e 250mg weekly eod shots
Mast e 400mg weekly eod shots
Injectable L-carnitine 600mg daily pre gym
Hgh 3IU daily pre bed

supplements
Carusos
Ashwaganda
Ubiquinol
Milk thistle
Dandelion root
Citrus bergamot

Ostelin
Vitamin d3

Switch nutrition
nmn
Colostrum

Healthy care
Fish oil
Vitamin c

BrainCo
Gut repair

Script
Telmisartan 80
Metformin 500

Meal plan

Wake up drink
400ml water
BrainCo gut repair - 1 scoop
ACV 10ml
Colostrum 3-5g
Ashwaganda x1
Milk thistle x2
Dandelion root x1

Meal 1
70g creamy rice
40g Rule1 protein

Pre gym
Preworkout 600ml water
Nmn 1 scoop
L-carnitine injection 600mg
Gear shot

Meal 2
200g cooked chicken breast
200g cooked jasmine rice
100g veggies
Vitamin d3 5000iu
Ubiquinol x1
Bergamot x 1
Piller magnesium 1 scoop

Meal 3
90g oats
40g Rule 1
10g chia seeds

Meal 4
250g cooked 95/5 beef mince
200g sweet potato
100g veggies

Meal 5
300g egg whites
2 whole eggs
4 x 9 grain toast

Meal 6
200ml unsweetened almond milk
70g rice puffs
30g Rule 1
6 fish oil

295g protein
310g carbs
60g fats

Pre bed
Hgh 3iu
500mg metformin
80mg teslmisartan
10mg melatonin
600mg magnesium

All plans subject to change via coaches ruling.

Highly motivated and very excited to see what I’m made of.

Quick gym selfie to mark my starting point

@TeeGee I am stoked to watch your progress!

 

[TeeGee]

Peck deck fly
50kg 3 sets of 10 (slow squeeze)
65kg x 12

Incline dumbbell
35kg 3 sets of 14

HS iso wide chest press
80kg 2 sets of 12
100kg x 10
80kg x 12

Decline cable s/s with push-ups
30kg 3 sets of 16

Push-ups
20,16,12

Technogym shoulder press
40kg 2 sets of 14

Technogym delts machine
20kg x 20
30kg x 16
40kg x 10

Front DB raise
12.5kg 3 sets x 20

Cable rope rear delts
40kg x 20
45kg x 2 sets of 15

Dips
15,12,10

 

[Tiger Salman Khan]

Peck deck fly
50kg 3 sets of 10 (slow squeeze)
65kg x 12

Incline dumbbell
35kg 3 sets of 14

HS iso wide chest press
80kg 2 sets of 12
100kg x 10
80kg x 12

Decline cable s/s with push-ups
30kg 3 sets of 16

Push-ups
20,16,12

Technogym shoulder press
40kg 2 sets of 14

Technogym delts machine
20kg x 20
30kg x 16
40kg x 10

Front DB raise
12.5kg 3 sets x 20

Cable rope rear delts
40kg x 20
45kg x 2 sets of 15

Dips
15,12,10

@TeeGee Strong updates........

 

[LevButlerov]

Peck deck fly
50kg 3 sets of 10 (slow squeeze)
65kg x 12

Incline dumbbell
35kg 3 sets of 14

HS iso wide chest press
80kg 2 sets of 12
100kg x 10
80kg x 12

Decline cable s/s with push-ups
30kg 3 sets of 16

Push-ups
20,16,12

Technogym shoulder press
40kg 2 sets of 14

Technogym delts machine
20kg x 20
30kg x 16
40kg x 10

Front DB raise
12.5kg 3 sets x 20

Cable rope rear delts
40kg x 20
45kg x 2 sets of 15

Dips
15,12,10

strong chest day PUMPED after this I bet @TeeGee

 

[TeeGee]

strong chest day PUMPED after this I bet @TeeGee

Definitely was a satisfying workout

 

[LevButlerov]

Definitely was a satisfying workout

next time a chest shot is must

 

[TeeGee]

Alright evo family. The training program is in.

Without going to far into detail…

I will be doing reverse pyramid training for the next 6-8 weeks while we focus on cutting down the fat and holding onto as much muscle as possible. I will be doing a push pull legs approach. With 2 pull days, 2 leg days and 1 push day.

3 days on 1 day off 2 days on 1 day off

First session took place tonight and is as follows

Pull day

Warm up
-McGill curl up 5 second hold 6 x per side
-Front and side plank 20 second holds 2 sets of each
-Bird dogs 10 reps per side 3 sets

Workout

BB bent over row
Warm up sets
2 sets of 60kg 14 reps 3111
4 working sets of 10 reps 3111
100kg - 90kg - 80kg - 80kg

Single arm DB row
4 working sets of 12 reps
42.5kg - 40kg - 37.5kg - 37.5kg

DB pullover 3 second eccentric
1 warm up set 17.5kg x 14
4 working sets of 12 reps
22.5kg - 20kg - 20kg - 17.5kg

Chest supported row
4 working sets of 12 reps
30kg - 30kg - 25kg - 20kg

Spider curls BB
4 working sets of 12 reps
20kg - 25kg - 25kg - 20kg

Preacher curl cable 3111 tempo
4 workings sets of 12 reps
30kg - 25kg - 25kg - 25kg

Workout felt absolutely incredible. 90 seconds rest between sets. Taking as much time as needed between exercises so that I can hit that first set as heavy as possible.

Dumbbell pullovers being very new to me so that was a little awkward but happy with my efforts.

 

[Ratatata]

That’s a massive volume!!

 

[LevButlerov]

Alright evo family. The training program is in.

Without going to far into detail…

I will be doing reverse pyramid training for the next 6-8 weeks while we focus on cutting down the fat and holding onto as much muscle as possible. I will be doing a push pull legs approach. With 2 pull days, 2 leg days and 1 push day.

3 days on 1 day off 2 days on 1 day off

First session took place tonight and is as follows

Pull day

Warm up
-McGill curl up 5 second hold 6 x per side
-Front and side plank 20 second holds 2 sets of each
-Bird dogs 10 reps per side 3 sets

Workout

BB bent over row
Warm up sets
2 sets of 60kg 14 reps 3111
4 working sets of 10 reps 3111
100kg - 90kg - 80kg - 80kg

Single arm DB row
4 working sets of 12 reps
42.5kg - 40kg - 37.5kg - 37.5kg

DB pullover 3 second eccentric
1 warm up set 17.5kg x 14
4 working sets of 12 reps
22.5kg - 20kg - 20kg - 17.5kg

Chest supported row
4 working sets of 12 reps
30kg - 30kg - 25kg - 20kg

Spider curls BB
4 working sets of 12 reps
20kg - 25kg - 25kg - 20kg

Preacher curl cable 3111 tempo
4 workings sets of 12 reps
30kg - 25kg - 25kg - 25kg

Workout felt absolutely incredible. 90 seconds rest between sets. Taking as much time as needed between exercises so that I can hit that first set as heavy as possible.

Dumbbell pullovers being very new to me so that was a little awkward but happy with my efforts.

@TeeGee big volume, you're leaving it all in the gym amazing

 

[stevesmi]

nice job on this buddy good pull day

 

[Noah Wixx]

This will be a nice challenge for you

 

[Mobster]

Alright evo family. The training program is in.

Without going to far into detail…

I will be doing reverse pyramid training for the next 6-8 weeks while we focus on cutting down the fat and holding onto as much muscle as possible. I will be doing a push pull legs approach. With 2 pull days, 2 leg days and 1 push day.

3 days on 1 day off 2 days on 1 day off

First session took place tonight and is as follows

Pull day

Warm up
-McGill curl up 5 second hold 6 x per side
-Front and side plank 20 second holds 2 sets of each
-Bird dogs 10 reps per side 3 sets

Workout

BB bent over row
Warm up sets
2 sets of 60kg 14 reps 3111
4 working sets of 10 reps 3111
100kg - 90kg - 80kg - 80kg

Single arm DB row
4 working sets of 12 reps
42.5kg - 40kg - 37.5kg - 37.5kg

DB pullover 3 second eccentric
1 warm up set 17.5kg x 14
4 working sets of 12 reps
22.5kg - 20kg - 20kg - 17.5kg

Chest supported row
4 working sets of 12 reps
30kg - 30kg - 25kg - 20kg

Spider curls BB
4 working sets of 12 reps
20kg - 25kg - 25kg - 20kg

Preacher curl cable 3111 tempo
4 workings sets of 12 reps
30kg - 25kg - 25kg - 25kg

Workout felt absolutely incredible. 90 seconds rest between sets. Taking as much time as needed between exercises so that I can hit that first set as heavy as possible.

Dumbbell pullovers being very new to me so that was a little awkward but happy with my efforts.

Following this program with interest

 

[TeeGee]

Leg day

Daily warm up
McGill curl up
2 sets 6 reps per side with 5 second hold
front and side planks
20 second holds x 2 sets of each

Workout

Leg press
1 warm up set 80kg
4 working sets of 10 reps
240kg - 200kg - 200kg - 160kg

Lying ham curls
4 working sets of 12 reps
30kg - 30kg - 30kg - 30kg

Stiff leg deadlift DB
4 working sets of 12
25kg - 22.5kg - 22.5kg - 20kg

DB alternating lunges
4 working sets of 10 reps per side
12.5s - 10s - 10s - 10s

Calf raises
6 working sets of 10 reps
45kg - 50kg - 50kg - 40kg - 40kg - 40kg

Few notes from this workout

- I had a lot of trouble finding my top weight for first sets. Stiff leg deadlift mostly

- Lunges were extremely humbling as I’ve never done them on a regular basis but that’s now going to change.

- Hamstring curls lifting the weight was easy but the 3 second eccentric was the real killer

- I know mobster going to come for me with no squats. I’m following my program bro I’m sorry

The workouts themselves are actually kicking my fucking ass !! So I’m happy in that aspect. Tomorrow is push. That will be interesting

 

[JasonPriest]

Heck of a workout man

 

[BodyMonster34]

bro you getting strong not a strong as me but you getting pretty damn strong

 

[Quadsweep]

nice job on this training

 

[Austin316]

this is some good dedication you're putting in the hours in the gym

 

[sambee38]

another excellent update keep it up

 

[BookerTNY]

love to see your success nice volume

 

[Arabian]

1 of the things I like is that you're humble

 

[Zyglamail]

look in really strong on these lifts and you're doing them with good repetitions

 

[Shrine]

heck of a job my man much respect for your hard work

 

[caligirl85]

keep it going man I like the different sets that you're doing

 

[zedhed]

you won't go wrong with this there is some good volume and hustle

 

[ballin2504]

I’ll be watching this training technique for sure

 

[RoySimpson]

Alright evo family. The training program is in.

Without going to far into detail…

I will be doing reverse pyramid training for the next 6-8 weeks while we focus on cutting down the fat and holding onto as much muscle as possible. I will be doing a push pull legs approach. With 2 pull days, 2 leg days and 1 push day.

3 days on 1 day off 2 days on 1 day off

First session took place tonight and is as follows

Pull day

Warm up
-McGill curl up 5 second hold 6 x per side
-Front and side plank 20 second holds 2 sets of each
-Bird dogs 10 reps per side 3 sets

Workout

BB bent over row
Warm up sets
2 sets of 60kg 14 reps 3111
4 working sets of 10 reps 3111
100kg - 90kg - 80kg - 80kg

Single arm DB row
4 working sets of 12 reps
42.5kg - 40kg - 37.5kg - 37.5kg

DB pullover 3 second eccentric
1 warm up set 17.5kg x 14
4 working sets of 12 reps
22.5kg - 20kg - 20kg - 17.5kg

Chest supported row
4 working sets of 12 reps
30kg - 30kg - 25kg - 20kg

Spider curls BB
4 working sets of 12 reps
20kg - 25kg - 25kg - 20kg

Preacher curl cable 3111 tempo
4 workings sets of 12 reps
30kg - 25kg - 25kg - 25kg

Workout felt absolutely incredible. 90 seconds rest between sets. Taking as much time as needed between exercises so that I can hit that first set as heavy as possible.

Dumbbell pullovers being very new to me so that was a little awkward but happy with my efforts.

@TeeGee Awesome work right here!!

 

[TeeGee]

Push day

Warm up
McGill curl up 2 sets 6 per side
Planks front and side 2 sets 20 second holds

Workout

Flat DB press 3111 tempo
2 warm up sets 22.5kg
4 working sets of 10 reps
42.5kg(9) 40kg(8) 35kg - 30kg

Super incline press machine 3111 tempo
1 warm up set 50kg
3 working sets of 15 reps
60kg(12) - 50kg - 40kg

Triple set front side rear delt db raises
4 working sets of 12 reps each
12kg - 10kg - 10kg - 7.5kg

Upright barbell row
4 working sets of 10 reps
40kg - 40kg - 40kg - 40kg

Push ups
4 sets AMRAP fast tempo full ROM
24 - 16 - 12 - 8

Dips
5 sets AMRAP fast tempo full ROM
15 - 8 - 8 - 9 - 6

Tricep push down with V bar
5 sets of 10 reps then step back bend at waist for 5 more reps
50kg - 50kg - 40kg - 30kg - 30kg

Notes
I’ve been taken out of my comfort zone somewhat and finding my peak weight for first sets was a difficult task with some fails and also not going heavy enough.

Being out of my comfort zone is most likely going to be a good thing in the long run. Shoulders got a quite reasonable pump but my chest side of the workout really didn’t land for me.
Hoping to really get some shape on the bottom of my chest as it’s forever been a weak point.. at some stage a non existent point.

Remaining positive. Trust the process. Eat the food, lift the weights, cardio and sleep.

Moving into this new week I will be implementing my abs twice per week and 30 minutes cardio 4 times per week.

Photos attached from post session

 

[Seventieschild]

Push day

Warm up
McGill curl up 2 sets 6 per side
Planks front and side 2 sets 20 second holds

Workout

Flat DB press 3111 tempo
2 warm up sets 22.5kg
4 working sets of 10 reps
42.5kg(9) 40kg(8) 35kg - 30kg

Super incline press machine 3111 tempo
1 warm up set 50kg
3 working sets of 15 reps
60kg(12) - 50kg - 40kg

Triple set front side rear delt db raises
4 working sets of 12 reps each
12kg - 10kg - 10kg - 7.5kg

Upright barbell row
4 working sets of 10 reps
40kg - 40kg - 40kg - 40kg

Push ups
4 sets AMRAP fast tempo full ROM
24 - 16 - 12 - 8

Dips
5 sets AMRAP fast tempo full ROM
15 - 8 - 8 - 9 - 6

Tricep push down with V bar
5 sets of 10 reps then step back bend at waist for 5 more reps
50kg - 50kg - 40kg - 30kg - 30kg

Notes
I’ve been taken out of my comfort zone somewhat and finding my peak weight for first sets was a difficult task with some fails and also not going heavy enough.

Being out of my comfort zone is most likely going to be a good thing in the long run. Shoulders got a quite reasonable pump but my chest side of the workout really didn’t land for me.
Hoping to really get some shape on the bottom of my chest as it’s forever been a weak point.. at some stage a non existent point.

Remaining positive. Trust the process. Eat the food, lift the weights, cardio and sleep.

Moving into this new week I will be implementing my abs twice per week and 30 minutes cardio 4 times per week.

Photos attached from post session

Slight decline,7 ° ,heavy barbell press will bring bottom of your pecs up,give some definable lines.

 

[TeeGee]

Slight decline,7 ° ,heavy barbell press will bring bottom of your pecs up,give some definable lines.

Thanks bro. I may mention this to my coach to see if this is an option. He gets my weekly check in photos so I’d assume he sees my strengths and weaknesses.

 

[Ratatata]

Push day

Warm up
McGill curl up 2 sets 6 per side
Planks front and side 2 sets 20 second holds

Workout

Flat DB press 3111 tempo
2 warm up sets 22.5kg
4 working sets of 10 reps
42.5kg(9) 40kg(8) 35kg - 30kg

Super incline press machine 3111 tempo
1 warm up set 50kg
3 working sets of 15 reps
60kg(12) - 50kg - 40kg

Triple set front side rear delt db raises
4 working sets of 12 reps each
12kg - 10kg - 10kg - 7.5kg

Upright barbell row
4 working sets of 10 reps
40kg - 40kg - 40kg - 40kg

Push ups
4 sets AMRAP fast tempo full ROM
24 - 16 - 12 - 8

Dips
5 sets AMRAP fast tempo full ROM
15 - 8 - 8 - 9 - 6

Tricep push down with V bar
5 sets of 10 reps then step back bend at waist for 5 more reps
50kg - 50kg - 40kg - 30kg - 30kg

Notes
I’ve been taken out of my comfort zone somewhat and finding my peak weight for first sets was a difficult task with some fails and also not going heavy enough.

Being out of my comfort zone is most likely going to be a good thing in the long run. Shoulders got a quite reasonable pump but my chest side of the workout really didn’t land for me.
Hoping to really get some shape on the bottom of my chest as it’s forever been a weak point.. at some stage a non existent point.

Remaining positive. Trust the process. Eat the food, lift the weights, cardio and sleep.

Moving into this new week I will be implementing my abs twice per week and 30 minutes cardio 4 times per week.

Photos attached from post session

Looking beastly bro!!! U made me think to reassess my volume i need to level up

 

[TeeGee]

Was a good session bro but I was well out of my comfort zone on this one.

Miss my peck deck fly.

3111 tempo is what kills me but it’s good

 

[Ratatata]

will take few weeks to mentally adjust tempo training, oppose to normal training, happened to me aswell when i had coach for first time, now my body automatically adjust to tempo. Imo tempo training is very good for building muscle.

 

[TeeGee]

will take few weeks to mentally adjust tempo training, oppose to normal training, happened to me aswell when i had coach for first time, now my body automatically adjust to tempo. Imo tempo training is very good for building muscle.

This is exactly what coach has mentioned. It will take some time to adjust but my body will do well

 

[Eddie Haskell]

Push day

Warm up
McGill curl up 2 sets 6 per side
Planks front and side 2 sets 20 second holds

Workout

Flat DB press 3111 tempo
2 warm up sets 22.5kg
4 working sets of 10 reps
42.5kg(9) 40kg(8) 35kg - 30kg

Super incline press machine 3111 tempo
1 warm up set 50kg
3 working sets of 15 reps
60kg(12) - 50kg - 40kg

Triple set front side rear delt db raises
4 working sets of 12 reps each
12kg - 10kg - 10kg - 7.5kg

Upright barbell row
4 working sets of 10 reps
40kg - 40kg - 40kg - 40kg

Push ups
4 sets AMRAP fast tempo full ROM
24 - 16 - 12 - 8

Dips
5 sets AMRAP fast tempo full ROM
15 - 8 - 8 - 9 - 6

Tricep push down with V bar
5 sets of 10 reps then step back bend at waist for 5 more reps
50kg - 50kg - 40kg - 30kg - 30kg

Notes
I’ve been taken out of my comfort zone somewhat and finding my peak weight for first sets was a difficult task with some fails and also not going heavy enough.

Being out of my comfort zone is most likely going to be a good thing in the long run. Shoulders got a quite reasonable pump but my chest side of the workout really didn’t land for me.
Hoping to really get some shape on the bottom of my chest as it’s forever been a weak point.. at some stage a non existent point.

Remaining positive. Trust the process. Eat the food, lift the weights, cardio and sleep.

Moving into this new week I will be implementing my abs twice per week and 30 minutes cardio 4 times per week.

Photos attached from post session

@TeeGee you looking thick and bigger very positive
and training on point with dips doing well

 

[TeeGee]

@TeeGee you looking thick and bigger very positive
and training on point with dips doing well

Thank you brother. Trusting the process !

 

[Eddie Haskell]

Thank you brother. Trusting the process !

keep going with it never stop EVO FAM 4life @TeeGee

 

[TeeGee]

pull day from yesterday

Warm ups
McGill curl ups
front and side planks

Workout
Bent over BB row
1 warm up set 60kg
4 working sets of 10 rep 3111 tempo
100kg - 90kg - 90kg - 80kg

DB row single arm
4 working sets of 12 reps per side
42.5kg - 40kg - 37.5kg - 35kg

DB pullover
3 working sets of 12 reps
25kg - 22.5kg - 20kg - 20kg

Chest support horizontal row
4 sets 12 rep 2 sec squeeze
30kg - 25kg - 20kg - 20kg

Spider curls
4 sets of 10 reps
30kg - 25kg - 25kg - 20kg

Pin load seated preacher curl
4 sets of 10 reps 3111 tempo
40kg - 35kg - 30kg - 25kg

Enjoying the workouts a little more as the day goes by and noting down my peak first set lift in order to make sure I’m progressing.

Few little quick snaps of food attached. Nothing flash just all my needed macros and go down well.

Have a great day everyone

 

[Ratatata]

Back and bis pump must be insane with those volume

 

[Npcclassicphysique champ]

pull day from yesterday

Warm ups
McGill curl ups
front and side planks

Workout
Bent over BB row
1 warm up set 60kg
4 working sets of 10 rep 3111 tempo
100kg - 90kg - 90kg - 80kg

DB row single arm
4 working sets of 12 reps per side
42.5kg - 40kg - 37.5kg - 35kg

DB pullover
3 working sets of 12 reps
25kg - 22.5kg - 20kg - 20kg

Chest support horizontal row
4 sets 12 rep 2 sec squeeze
30kg - 25kg - 20kg - 20kg

Spider curls
4 sets of 10 reps
30kg - 25kg - 25kg - 20kg

Pin load seated preacher curl
4 sets of 10 reps 3111 tempo
40kg - 35kg - 30kg - 25kg

Enjoying the workouts a little more as the day goes by and noting down my peak first set lift in order to make sure I’m progressing.

Few little quick snaps of food attached. Nothing flash just all my needed macros and go down well.

Have a great day everyone

super tasty pics of foods thanks bro

 

[stevesmi]

Nice update man I like your pulling workout

 

[TeeGee]

Back and bis pump must be insane with those volume

Every workout giving great pumps so far. Slowly finding my peak weights to kick each exercise off so it’s becoming more enjoyable.

 

[Ratatata]

Every workout giving great pumps so far. Slowly finding my peak weights to kick each exercise off so it’s becoming more enjoyable.

Slow eccentric puts u in a backseat for few sessions, but u will come back stronger, better form and performance,

 

[Mobster]

Nice to see hardcore rows

 

[Coolguy]

Why didn't I know about this log earlier. Volumes crazy love to see if

 

[TeeGee]

Why didn't I know about this log earlier. Volumes crazy love to see if

Thanks brother. Having a good dig this time. Staying motivated and disciplined to get the most out of things

 

[Coolguy]

Thanks brother. Having a good dig this time. Staying motivated and disciplined to get the most out of things

I'll be watching haha love seeing everyone's progress

 

[zedhed]

nice pull day that you hit yesterday I like it

 

[caligirl85]

keep up the good work that's why you are a true champion

 

[Shrine]

food looks fantastic wow

 

[Zyglamail]

I like how you incorporate the protein in the carbs in your meals

 

[Arabian]

looking really good I like that you're taking the time to do some planks

 

[BookerTNY]

warm up our important especially when you're training your upper body

 

[sambee38]

hell of a training session man you kept this simple and effective

 

[Austin316]

I haven't seen too many people doing preacher curls I like it

 

[Quadsweep]

meals look really interesting you're eating a lot of nutritious stuff

 

[BodyMonster34]

bro I want to see some more red meat where is it at

 

[JasonPriest]

I like it man keep up with the veggies those go a long way

 

[25homes]

Nice gig

 

[Masonic Bodybuilder]

Food looks good man. Getting in what you need for fuel!

 

[TeeGee]

bro I want to see some more red meat where is it at

Following the coaches plan

 

[Coolguy]

Following the coaches plan

That's the best way

 

[TeeGee]

Leg day

Leg press
1 warm up set
4 working sets of 4 reps 3111 tempo
240kg - 200kg - 200kg - 200kg

Lying ham curl
4 sets of 10 reps 3111 tempo
45kg - 45kg - 45kg - 40kg

Stiff leg DB deadlift
4 sets of 12 reps
25kg - 25kg - 25kg - 25kg

Alternating DB lunges
4 sets of 10 reps per side
10kg - 10kg - 10kg - 10kg

Standing calf raises
6 sets of 10 reps
55kg - 55kg - 55kg - 55kg - 50kg - 50kgs

Still finding my peaks and form on some of these exercises. I’m happy with my choice to drop the weight down on the lunges just to focus on learning my foot placement and balance more than the weight I’m using. Aiming to increase on every exercise next leg session though

 

[Coolguy]

Leg day

Leg press
1 warm up set
4 working sets of 4 reps 3111 tempo
240kg - 200kg - 200kg - 200kg

Lying ham curl
4 sets of 10 reps 3111 tempo
45kg - 45kg - 45kg - 40kg

Stiff leg DB deadlift
4 sets of 12 reps
25kg - 25kg - 25kg - 25kg

Alternating DB lunges
4 sets of 10 reps per side
10kg - 10kg - 10kg - 10kg

Standing calf raises
6 sets of 10 reps
55kg - 55kg - 55kg - 55kg - 50kg - 50kgs

Still finding my peaks and form on some of these exercises. I’m happy with my choice to drop the weight down on the lunges just to focus on learning my foot placement and balance more than the weight I’m using. Aiming to increase on every exercise next leg session though

Offft 3111 tempo is crazy
That's tempo for presses as well.

 

[Trenhead3cc]

Gunna follow along man! Looks good

 

[TeeGee]

Gunna follow along man! Looks good

Thanks brother

 

[AE1079]

Be sure to post up the coaches thinking

Coaches thinking is to optimise his body, gut and use minimum to get maximum results,

Bring body fat down so we can maximise his growth phase

Good to be back

 

[AE1079]

Well done Big @TeeGee, really happy with your dedication to the plan. I know your set out of the comfort zone and your commitment to it will send you to the next level.. keep going my man. Calorie drop coming soon

 

[ballin2504]

That food is looking good!

 

[LevButlerov]

Leg day

Leg press
1 warm up set
4 working sets of 4 reps 3111 tempo
240kg - 200kg - 200kg - 200kg

Lying ham curl
4 sets of 10 reps 3111 tempo
45kg - 45kg - 45kg - 40kg

Stiff leg DB deadlift
4 sets of 12 reps
25kg - 25kg - 25kg - 25kg

Alternating DB lunges
4 sets of 10 reps per side
10kg - 10kg - 10kg - 10kg

Standing calf raises
6 sets of 10 reps
55kg - 55kg - 55kg - 55kg - 50kg - 50kgs

Still finding my peaks and form on some of these exercises. I’m happy with my choice to drop the weight down on the lunges just to focus on learning my foot placement and balance more than the weight I’m using. Aiming to increase on every exercise next leg session though

@TeeGee form will take time to squeeze right
but really good leg day, want to see more cardio as i dont see it, did you do any?