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Approved Log TeeGees NextGen summer cycle blast Log

LevButlerov said:
@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?
Click to expand...
Cardio 4 days per week 30 minutes. I haven’t been adding them on as I usually go after work late at night. Juggling work, training, eating and finding a good routine with my plan etc has been quite full on but I’ll do my best to add details with cardio and ab sessions also
 
TeeGee said:
Cardio 4 days per week 30 minutes. I haven’t been adding them on as I usually go after work late at night. Juggling work, training, eating and finding a good routine with my plan etc has been quite full on but I’ll do my best to add details with cardio and ab sessions also
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@TeeGee a bit more planks and cardio would be great if you can make the time :D
 
TeeGee said:
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 💪🏽
Click to expand...
Good food
 
TeeGee said:
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 💪🏽
Click to expand...
@TeeGee That food is looking so good!
 
Noah Wixx said:
Excellent work seems you got a great coach and the results will follow 💪
Click to expand...
Zero complaints with coach. Always explains things in depth with solid reasoning behind each decision made. Excited to see what progress I can make 💪🏽
 
TeeGee said:
Zero complaints with coach. Always explains things in depth with solid reasoning behind each decision made. Excited to see what progress I can make 💪🏽
Click to expand...
awesome waiting on progress :D
 
Yesterdays push workout

Warming up with the usual
3 sets McGill curl ups 6 per side with hold
3 sets of planks sides and front 20 seconds each

Workout

Flat DB bench
4 sets of 10 reps 3111 tempo
40kg - 37.5kg - 35kg(8) - 35kg

Super incline chest machine
3 sets of 15 reps
50kg
50kg (13)
40kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg - 10kg - 7.5kg - 7.5kg

Upright barbell row
4 sets of 10 reps
50kg - 50kg 8 - 40kg - 40kg

Push-ups AMRAP full ROM
32 - 18 - 18 - 12

Dips
5 sets AMRAP full ROM
12 - 8 - 8 - 10 - 8

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg - 55kg - 50kg - 45kg - 40kg

Cardio on the elliptical for 20 minutes after lifting. Should have been 30 but I was on a tight schedule getting a few things done.

Just finished my next pull day but I will last that tomorrow. I need to get my meals in and prep more.
 
TeeGee said:
Yesterdays push workout

Warming up with the usual
3 sets McGill curl ups 6 per side with hold
3 sets of planks sides and front 20 seconds each

Workout

Flat DB bench
4 sets of 10 reps 3111 tempo
40kg - 37.5kg - 35kg(8) - 35kg

Super incline chest machine
3 sets of 15 reps
50kg
50kg (13)
40kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg - 10kg - 7.5kg - 7.5kg

Upright barbell row
4 sets of 10 reps
50kg - 50kg 8 - 40kg - 40kg

Push-ups AMRAP full ROM
32 - 18 - 18 - 12

Dips
5 sets AMRAP full ROM
12 - 8 - 8 - 10 - 8

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg - 55kg - 50kg - 45kg - 40kg

Cardio on the elliptical for 20 minutes after lifting. Should have been 30 but I was on a tight schedule getting a few things done.

Just finished my next pull day but I will last that tomorrow. I need to get my meals in and prep more.
Click to expand...
Crazy volume, hope some body didn’t milked u after that crazy titties pump😆😆
 
TeeGee said:
Yesterdays push workout

Warming up with the usual
3 sets McGill curl ups 6 per side with hold
3 sets of planks sides and front 20 seconds each

Workout

Flat DB bench
4 sets of 10 reps 3111 tempo
40kg - 37.5kg - 35kg(8) - 35kg

Super incline chest machine
3 sets of 15 reps
50kg
50kg (13)
40kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg - 10kg - 7.5kg - 7.5kg

Upright barbell row
4 sets of 10 reps
50kg - 50kg 8 - 40kg - 40kg

Push-ups AMRAP full ROM
32 - 18 - 18 - 12

Dips
5 sets AMRAP full ROM
12 - 8 - 8 - 10 - 8

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg - 55kg - 50kg - 45kg - 40kg

Cardio on the elliptical for 20 minutes after lifting. Should have been 30 but I was on a tight schedule getting a few things done.

Just finished my next pull day but I will last that tomorrow. I need to get my meals in and prep more.
Click to expand...
@TeeGee Awesome updates bro......
 
TeeGee said:
Yesterdays push workout

Warming up with the usual
3 sets McGill curl ups 6 per side with hold
3 sets of planks sides and front 20 seconds each

Workout

Flat DB bench
4 sets of 10 reps 3111 tempo
40kg - 37.5kg - 35kg(8) - 35kg

Super incline chest machine
3 sets of 15 reps
50kg
50kg (13)
40kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg - 10kg - 7.5kg - 7.5kg

Upright barbell row
4 sets of 10 reps
50kg - 50kg 8 - 40kg - 40kg

Push-ups AMRAP full ROM
32 - 18 - 18 - 12

Dips
5 sets AMRAP full ROM
12 - 8 - 8 - 10 - 8

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg - 55kg - 50kg - 45kg - 40kg

Cardio on the elliptical for 20 minutes after lifting. Should have been 30 but I was on a tight schedule getting a few things done.

Just finished my next pull day but I will last that tomorrow. I need to get my meals in and prep more.
Click to expand...
@TeeGee training is going well again, waiting on meal prep man :)
 
Eddie Haskell said:
@TeeGee training is going well again, waiting on meal prep man :)
Click to expand...
Meal prep was stated on the intro. Same meals each day

I’ll do my best to try add in photos when I remember. I tend to just Hoover it down due to my jam packed schedule each day.

2 weeks left on this plan until coach begins my carb cycling if I continue the way I am going so far.
 
Mobster said:
What is a McGill curl?
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Believe me… don’t mock it until you give it a good hard go ! I really enjoy this at the beginning of all sessions warming up
 
TeeGee said:
Meal prep was stated on the intro. Same meals each day

I’ll do my best to try add in photos when I remember. I tend to just Hoover it down due to my jam packed schedule each day.

2 weeks left on this plan until coach begins my carb cycling if I continue the way I am going so far.
Click to expand...
@TeeGee waiting on them meal prep pics man :)
 
Moving forward this will be the new format I post up my sessions. Keeping previous sessions attached to show where progress is being made or where I’m dropping back weight with reasoning etc

13/10/24
Pull day
standard warm up for back day
• McGill curl ups
• Planks
• Bird dogs

The workout
Bent over BB row
1 warm up set 60kg
4 working sets of 10 rep 3111 tempo
100kg | 100kg |
90kg | 100kg |
90kg | 90kg. |
80kg | 90kg. |

DB row single arm
4 working sets of 12 reps per side
42.5kg | 45kg. |
40kg | 42.5kg |
37.5kg | 40kg. |
35kg | 37.5kg |

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

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

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

Pin load seated preacher curl
4 sets of 10 reps 3111 tempo
40kg | 45kg
35kg | 40kg
30kg | 35kg
25kg | 35kg

Slowly getting the feel for the new program but still a lot of progress to be made but I’m happy with what I’m doing.

PED dosages still the same
250mg test
400mg mast e
3iu GH pre bed
600mg L carnitine pre gym

Feeling really good. Life is very chaotic right now working 10hrs per day 6-7 days per week, cooking meals. Getting my sessions in, but I’ve made it happen with help in the kitchen from my girl 😂


Little added motivational quote on the gym wall and my asshole work mates indulging in takeaway while I stay strong 😂
 

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getting lots of ideas from your training and so are many others
 
TeeGee said:
Yesterdays push workout

Warming up with the usual
3 sets McGill curl ups 6 per side with hold
3 sets of planks sides and front 20 seconds each

Workout

Flat DB bench
4 sets of 10 reps 3111 tempo
40kg - 37.5kg - 35kg(8) - 35kg

Super incline chest machine
3 sets of 15 reps
50kg
50kg (13)
40kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg - 10kg - 7.5kg - 7.5kg

Upright barbell row
4 sets of 10 reps
50kg - 50kg 8 - 40kg - 40kg

Push-ups AMRAP full ROM
32 - 18 - 18 - 12

Dips
5 sets AMRAP full ROM
12 - 8 - 8 - 10 - 8

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg - 55kg - 50kg - 45kg - 40kg

Cardio on the elliptical for 20 minutes after lifting. Should have been 30 but I was on a tight schedule getting a few things done.

Just finished my next pull day but I will last that tomorrow. I need to get my meals in and prep more.
Click to expand...
@TeeGee awesome routine right here!
 
Nice job
 
14/10/24
leg day

Warmup
McGill curl x 3 sets 10 reps per side
Planks front & side x 3 sets of 30 seconds
Unilateral glute bridges x 3 sets of 15

Workout
Leg press
1 warm up set
4 working sets of 4 reps 3111
240kg | 280kg
200kg | 240kg
200kg | 240kg
200kg | 240kg

Lying ham curl
4 sets of 10 reps 3111 tempo
45kg | 55kg
45kg | 55kg(8)
45kg | 50kg
40kg | 40kg

Stiff leg DB deadlift
4 sets of 12 reps
25kg | 30kg
25kg | 30kg
25kg | 30kg
25kg | 30kg

Alternating DB lunges
4 sets of 10 reps per side
10kg | 12.5kg
10kg | 12.5kg
10kg | 10kg
10kg | 10kg

Standing calf raises
6 sets of 10 reps
55kg | 60kg
55kg | 65kg
55kg | 65kg
55kg | 65kg
50kg | 65kg
50kg | 65kg
 
TeeGee said:
14/10/24
leg day

Warmup
McGill curl x 3 sets 10 reps per side
Planks front & side x 3 sets of 30 seconds
Unilateral glute bridges x 3 sets of 15

Workout
Leg press
1 warm up set
4 working sets of 4 reps 3111
240kg | 280kg
200kg | 240kg
200kg | 240kg
200kg | 240kg

Lying ham curl
4 sets of 10 reps 3111 tempo
45kg | 55kg
45kg | 55kg(8)
45kg | 50kg
40kg | 40kg

Stiff leg DB deadlift
4 sets of 12 reps
25kg | 30kg
25kg | 30kg
25kg | 30kg
25kg | 30kg

Alternating DB lunges
4 sets of 10 reps per side
10kg | 12.5kg
10kg | 12.5kg
10kg | 10kg
10kg | 10kg

Standing calf raises
6 sets of 10 reps
55kg | 60kg
55kg | 65kg
55kg | 65kg
55kg | 65kg
50kg | 65kg
50kg | 65kg
Click to expand...
big weights on the calfs, they going to grow for sure bro @TeeGee
 
16/10/24

Push day
Standard daily warm up
- McGill curl ups 3 sets of 10 per side with squeeze for 2 seconds on reps
- front and side planks 2 sets of 30 seconds

Workout

Flat DB bench
4 sets of 10 reps 3111 tempo
40kg. | 40kg
37.5kg. | 37.5kg
35kg(8) | 37.5kg
35kg. | 37.5kg(9)

Super incline chest machine
3 sets of 15 reps
50kg. | 55kg
50kg (13) | 50kg
40kg. | 50kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg | 12.5kg
10kg. | 10kg
7.5kg. | 10kg
7.5kg. | 7.5kg

Upright barbell row
4 sets of 10 reps
50kg. | 45kg
50kg 8 | 45kg
40kg | 40kg
40kg. | 40kg

Push-ups AMRAP full ROM
32 | 34
18 | 16
18 | 12
12 | 10

Dips
5 sets AMRAP full ROM
12 | 12
8 | 10
10 | 8
8 | 6

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg | 60kg
55kg | 55kg
50kg | 50kg
45kg | 45kg
40kg | 40kg

Again it’s very hard to remember taking photos of foods as I’m constantly on the go and my meals are shovelled into my mouth without a second thought. So I’ve remembered a few today and planned to take photos of prepping meals tonight but I’m 80% sure I’ll forget.

Training has been going good. More connection on movements. Tracking each session so that I know where I can push harder and where I need to pull back a little and focus more on my form etc.
 

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Noah Wixx said:
The McGill curl looks pretty tough learned something new today as I never heard of that before.
Click to expand...
It’s a pretty simple movement that really packs a punch in my opinion. I love it
 
TeeGee said:
16/10/24

Push day
Standard daily warm up
- McGill curl ups 3 sets of 10 per side with squeeze for 2 seconds on reps
- front and side planks 2 sets of 30 seconds

Workout

Flat DB bench
4 sets of 10 reps 3111 tempo
40kg. | 40kg
37.5kg. | 37.5kg
35kg(8) | 37.5kg
35kg. | 37.5kg(9)

Super incline chest machine
3 sets of 15 reps
50kg. | 55kg
50kg (13) | 50kg
40kg. | 50kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg | 12.5kg
10kg. | 10kg
7.5kg. | 10kg
7.5kg. | 7.5kg

Upright barbell row
4 sets of 10 reps
50kg. | 45kg
50kg 8 | 45kg
40kg | 40kg
40kg. | 40kg

Push-ups AMRAP full ROM
32 | 34
18 | 16
18 | 12
12 | 10

Dips
5 sets AMRAP full ROM
12 | 12
8 | 10
10 | 8
8 | 6

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg | 60kg
55kg | 55kg
50kg | 50kg
45kg | 45kg
40kg | 40kg

Again it’s very hard to remember taking photos of foods as I’m constantly on the go and my meals are shovelled into my mouth without a second thought. So I’ve remembered a few today and planned to take photos of prepping meals tonight but I’m 80% sure I’ll forget.

Training has been going good. More connection on movements. Tracking each session so that I know where I can push harder and where I need to pull back a little and focus more on my form etc.
Click to expand...
@TeeGee good mood is crucial and i see you doing dips too perfect bro i want them more :)
food lol i eat like that too kill it
 
stevesmi said:
and that is some very interesting looking food
Click to expand...
Today is Friday midday. On Sunday I will do my prep for a few days and also my daily meals and I’ll have my partner remind me to post up. I’ll attempt to make them more photogenic 😂😂
 
Mobster said:
You don't NEED to take pics of the food but it does help
Click to expand...
I agree ! but it seems to be a main request I’ve had during my time of logging. I’ll continue to do my best to give as much detail as I can 💪🏽
 
Abolone said:
Keep sharing your pics of food bro we all love and appreciate your foods
The effort that goes into preparing theses meals doesn't go unseen by most only some... small minority with small brains bro much love always
Click to expand...
Will do brother. I just a few extra hours added to my days so that I can fit everything in without being in “GO MODE” 😂
 
Thanks for taking the time to update us I love your updates
 
beautiful week of training that's the way it should be done
 
TeeGee said:
16/10/24

Push day
Standard daily warm up
- McGill curl ups 3 sets of 10 per side with squeeze for 2 seconds on reps
- front and side planks 2 sets of 30 seconds

Workout

Flat DB bench
4 sets of 10 reps 3111 tempo
40kg. | 40kg
37.5kg. | 37.5kg
35kg(8) | 37.5kg
35kg. | 37.5kg(9)

Super incline chest machine
3 sets of 15 reps
50kg. | 55kg
50kg (13) | 50kg
40kg. | 50kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg | 12.5kg
10kg. | 10kg
7.5kg. | 10kg
7.5kg. | 7.5kg

Upright barbell row
4 sets of 10 reps
50kg. | 45kg
50kg 8 | 45kg
40kg | 40kg
40kg. | 40kg

Push-ups AMRAP full ROM
32 | 34
18 | 16
18 | 12
12 | 10

Dips
5 sets AMRAP full ROM
12 | 12
8 | 10
10 | 8
8 | 6

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg | 60kg
55kg | 55kg
50kg | 50kg
45kg | 45kg
40kg | 40kg

Again it’s very hard to remember taking photos of foods as I’m constantly on the go and my meals are shovelled into my mouth without a second thought. So I’ve remembered a few today and planned to take photos of prepping meals tonight but I’m 80% sure I’ll forget.

Training has been going good. More connection on movements. Tracking each session so that I know where I can push harder and where I need to pull back a little and focus more on my form etc.
Click to expand...
@TeeGee Super solid log right here!
 
Thanks bro I appreciate it. I’ve been swamped with work and training etc so keeping it up to date has been a little harder than usual hence the time stamps now added due to sometimes being a day or so behind in posting 😂
 
17/10/24
Pull day !!

Warmups
McGill curl ups
Planks
Bird dogs

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

DB row single arm
4 working sets of 12 reps per side
42.5kg | 45kg. | 45kg
40kg | 42.5kg | 45kg
37.5kg | 40kg. | 42.5kg
35kg | 37.5kg | 42.5kg

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

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

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

Pin load seated preacher curl
4 sets of 10 reps 3111 tempo
40kg | 45kg | 45kg
35kg | 40kg |45kg
30kg | 35kg | 40kg
25kg | 35kg | 35kg

my approach to my sessions seems to be changing a little. Chasing the best possible connection on my lifts. Which means dropping back the weight on some movements so that I can basically start from scratch with my new approach.

Currently 19/10/24 cardio session after todays leg session aswel as tomorrows push day. Both sessions will also involve some ab work. Making sure I meet my plan layout each week. Even if that means driving around til 10.30pm at night hunting down egg whites 😂😂

Hope everyone has an awesome weekend 💪🏽
 
TeeGee said:
17/10/24
Pull day !!

Warmups
McGill curl ups
Planks
Bird dogs

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

DB row single arm
4 working sets of 12 reps per side
42.5kg | 45kg. | 45kg
40kg | 42.5kg | 45kg
37.5kg | 40kg. | 42.5kg
35kg | 37.5kg | 42.5kg

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

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

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

Pin load seated preacher curl
4 sets of 10 reps 3111 tempo
40kg | 45kg | 45kg
35kg | 40kg |45kg
30kg | 35kg | 40kg
25kg | 35kg | 35kg

my approach to my sessions seems to be changing a little. Chasing the best possible connection on my lifts. Which means dropping back the weight on some movements so that I can basically start from scratch with my new approach.

Currently 19/10/24 cardio session after todays leg session aswel as tomorrows push day. Both sessions will also involve some ab work. Making sure I meet my plan layout each week. Even if that means driving around til 10.30pm at night hunting down egg whites 😂😂

Hope everyone has an awesome weekend 💪🏽
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That's an awesome session brother good exercises and good volume.
I've been having the same approach dropping the Wight in favour of more quality reps and tempo.
Love what you're doing here 💪
Can't wait to see today's update
 
I might have to look into it and give it a go see what it is all about. I like learning from others
TeeGee said:
It’s a pretty simple movement that really packs a punch in my opinion. I love it
Click to expand...
 
19/10/24
Leg day

Warmup
McGill curl ups
Planks
Glute bridges

Workout
Leg press
1 warm up set
4 working sets of 4 reps 3111
240kg | 280kg | 280kg
200kg | 240kg | 260kg
200kg | 240kg | 240kg
200kg | 240kg | 240kg

Lying ham curl
4 sets of 10 reps 3111 tempo
45kg | 55kg | 55kg
45kg | 55kg(8) | 50kg
45kg | 50kg | 50kg
40kg | 40kg | 45kg

Stiff leg DB deadlift
4 sets of 12 reps
25kg | 30kg | 35kg
25kg | 30kg | 35kg
25kg | 30kg | 35kg
25kg | 30kg | 35kg

Alternating DB lunges
4 sets of 10 reps per side
10kg | 12.5kg | 12.5kg
10kg | 12.5kg | 12.5kg
10kg | 10kg | 12.5kg
10kg | 10kg | 12.5kg

Standing calf raises
6 sets of 10 reps
55kg | 60kg | 70kg
55kg | 65kg | 65kg
55kg | 65kg | 60kg
55kg | 65kg | 55kg
50kg | 65kg | 55kg
50kg | 65kg | 55kg


notes - pretty happy with my progress although a lot of it is learning my strengths on movements ie stiff leg dead lifts.

CHANGES TO PEDS all provided by NextGen
Test c 250mg weekly > 350mg weekly
Mast e 400mg weekly > no change
Hgh 3iu pre bed > 4iu pre bed
Injectable L carnitine pre gym > no change

Changes to diet
pushing slightly further into a deficit.

Meal 1
70g creamy rice w/
40g protein powder

Change to 60g creamy rice

Meal 2
200g cooked chicken breast w/
100g veggies
200g jasmine rice

Change to 180g jasmine rice

Meal 3
90g oats
40g protein powder
10g chia seeds

Change to 80g oats

Meal 4
250g extra lean mince w/
200g sweet potato
Handful of veggies (filler)

Change to 180g sweet potato

Changes are very moderate but I’m quite excited to see what physical changes are installed over the next few weeks.

Loving the process with coach @AE1079 who's always very thorough with what we are doing and why. Highly recommend him to anyone who wants to stop fucking around and make real progress and mitigate negative sides.
 
TeeGee said:
19/10/24
Leg day

Warmup
McGill curl ups
Planks
Glute bridges

Workout
Leg press
1 warm up set
4 working sets of 4 reps 3111
240kg | 280kg | 280kg
200kg | 240kg | 260kg
200kg | 240kg | 240kg
200kg | 240kg | 240kg

Lying ham curl
4 sets of 10 reps 3111 tempo
45kg | 55kg | 55kg
45kg | 55kg(8) | 50kg
45kg | 50kg | 50kg
40kg | 40kg | 45kg

Stiff leg DB deadlift
4 sets of 12 reps
25kg | 30kg | 35kg
25kg | 30kg | 35kg
25kg | 30kg | 35kg
25kg | 30kg | 35kg

Alternating DB lunges
4 sets of 10 reps per side
10kg | 12.5kg | 12.5kg
10kg | 12.5kg | 12.5kg
10kg | 10kg | 12.5kg
10kg | 10kg | 12.5kg

Standing calf raises
6 sets of 10 reps
55kg | 60kg | 70kg
55kg | 65kg | 65kg
55kg | 65kg | 60kg
55kg | 65kg | 55kg
50kg | 65kg | 55kg
50kg | 65kg | 55kg


notes - pretty happy with my progress although a lot of it is learning my strengths on movements ie stiff leg dead lifts.

CHANGES TO PEDS all provided by NextGen
Test c 250mg weekly > 350mg weekly
Mast e 400mg weekly > no change
Hgh 3iu pre bed > 4iu pre bed
Injectable L carnitine pre gym > no change

Changes to diet
pushing slightly further into a deficit.

Meal 1
70g creamy rice w/
40g protein powder

Change to 60g creamy rice

Meal 2
200g cooked chicken breast w/
100g veggies
200g jasmine rice

Change to 180g jasmine rice

Meal 3
90g oats
40g protein powder
10g chia seeds

Change to 80g oats

Meal 4
250g extra lean mince w/
200g sweet potato
Handful of veggies (filler)

Change to 180g sweet potato

Changes are very moderate but I’m quite excited to see what physical changes are installed over the next few weeks.

Loving the process with coach @AE1079 who's always very thorough with what we are doing and why. Highly recommend him to anyone who wants to stop fucking around and make real progress and mitigate negative sides.
Click to expand...
Killing it every session brother
 
Trenhead3cc said:
Good workout! I may try and emulate this in the coming weeks.
Also I always forget about creamed rice. That would be good with protein powder!
Click to expand...
It goes perfect with protein bro. It makes it a big pudding of sorts.
 
TeeGee said:
16/10/24

Push day
Standard daily warm up
- McGill curl ups 3 sets of 10 per side with squeeze for 2 seconds on reps
- front and side planks 2 sets of 30 seconds

Workout

Flat DB bench
4 sets of 10 reps 3111 tempo
40kg. | 40kg
37.5kg. | 37.5kg
35kg(8) | 37.5kg
35kg. | 37.5kg(9)

Super incline chest machine
3 sets of 15 reps
50kg. | 55kg
50kg (13) | 50kg
40kg. | 50kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg | 12.5kg
10kg. | 10kg
7.5kg. | 10kg
7.5kg. | 7.5kg

Upright barbell row
4 sets of 10 reps
50kg. | 45kg
50kg 8 | 45kg
40kg | 40kg
40kg. | 40kg

Push-ups AMRAP full ROM
32 | 34
18 | 16
18 | 12
12 | 10

Dips
5 sets AMRAP full ROM
12 | 12
8 | 10
10 | 8
8 | 6

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg | 60kg
55kg | 55kg
50kg | 50kg
45kg | 45kg
40kg | 40kg

Again it’s very hard to remember taking photos of foods as I’m constantly on the go and my meals are shovelled into my mouth without a second thought. So I’ve remembered a few today and planned to take photos of prepping meals tonight but I’m 80% sure I’ll forget.

Training has been going good. More connection on movements. Tracking each session so that I know where I can push harder and where I need to pull back a little and focus more on my form etc.
Click to expand...
@TeeGee meal pics are good.......
 
TeeGee said:
19/10/24
Leg day

Warmup
McGill curl ups
Planks
Glute bridges

Workout
Leg press
1 warm up set
4 working sets of 4 reps 3111
240kg | 280kg | 280kg
200kg | 240kg | 260kg
200kg | 240kg | 240kg
200kg | 240kg | 240kg

Lying ham curl
4 sets of 10 reps 3111 tempo
45kg | 55kg | 55kg
45kg | 55kg(8) | 50kg
45kg | 50kg | 50kg
40kg | 40kg | 45kg

Stiff leg DB deadlift
4 sets of 12 reps
25kg | 30kg | 35kg
25kg | 30kg | 35kg
25kg | 30kg | 35kg
25kg | 30kg | 35kg

Alternating DB lunges
4 sets of 10 reps per side
10kg | 12.5kg | 12.5kg
10kg | 12.5kg | 12.5kg
10kg | 10kg | 12.5kg
10kg | 10kg | 12.5kg

Standing calf raises
6 sets of 10 reps
55kg | 60kg | 70kg
55kg | 65kg | 65kg
55kg | 65kg | 60kg
55kg | 65kg | 55kg
50kg | 65kg | 55kg
50kg | 65kg | 55kg


notes - pretty happy with my progress although a lot of it is learning my strengths on movements ie stiff leg dead lifts.

CHANGES TO PEDS all provided by NextGen
Test c 250mg weekly > 350mg weekly
Mast e 400mg weekly > no change
Hgh 3iu pre bed > 4iu pre bed
Injectable L carnitine pre gym > no change

Changes to diet
pushing slightly further into a deficit.

Meal 1
70g creamy rice w/
40g protein powder

Change to 60g creamy rice

Meal 2
200g cooked chicken breast w/
100g veggies
200g jasmine rice

Change to 180g jasmine rice

Meal 3
90g oats
40g protein powder
10g chia seeds

Change to 80g oats

Meal 4
250g extra lean mince w/
200g sweet potato
Handful of veggies (filler)

Change to 180g sweet potato

Changes are very moderate but I’m quite excited to see what physical changes are installed over the next few weeks.

Loving the process with coach @AE1079 who's always very thorough with what we are doing and why. Highly recommend him to anyone who wants to stop fucking around and make real progress and mitigate negative sides.
Click to expand...
@TeeGee thats good progress , big leg press lifts impressive :D
 
20/10/24

Push day 💪🏽

Warm up per usual
McGill curl ups
Planks

Workout
Flat DB bench
4 sets of 10 reps 3111 tempo
40kg. | 40kg. | 42.5kg
37.5kg. | 37.5kg | 40kg
35kg(8) | 37.5kg | 40kg
35kg. | 37.5kg9 | 37.5kg

Super incline chest machine
3 sets of 15 reps
50kg. | 55kg | 60kg
50kg (13) | 50kg | 60kg
40kg. | 50kg | 55kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg | 12.5kg | 12.5kg
10kg. | 10kg | 12.5kg
7.5kg. | 10kg. | 10kg
7.5kg. | 7.5kg. | 10kg

Upright barbell row
4 sets of 10 reps
50kg. | 45kg | 45kg
50kg 8 | 45kg | 45kg
40kg. | 40kg | 40kg
40kg. | 40kg | 40kg

Push-ups AMRAP full ROM
32 | 34 | 28
18 | 16 | 22
18 | 12 | 12
12 | 10 | 10

Dips
5 sets AMRAP full ROM
12 | 12 | 12
8 | 10 | 8
10 | 8. | 10
8 | 6. | 10

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg | 60kg | 55kg
55kg | 55kg | 55kg
50kg | 50kg | 55kg
45kg | 45kg | 55kg
40kg | 40kg | 55kg

Notes - still feeling like I’m progressing which is good. Feeling good in all my sessions. Plenty of work to be done.

Forgot meal prep photos but I’ve attached what I did remember and just a little fridge pic for laughs.

Also picked up some new supplies at my go to clinic. How great is it to have options of 5 different colourways regarding slin pins 😂😂😂

Have a wonderful day everyone 💪🏽
 

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LevButlerov said:
@TeeGee thats good progress , big leg press lifts impressive :D
Click to expand...
legs is where I’m truly pushing myself as I want and crave the results so badly. Legs have forever been a weak point due to my naturally super skinny build
 
TeeGee said:
20/10/24

Push day 💪🏽

Warm up per usual
McGill curl ups
Planks

Workout
Flat DB bench
4 sets of 10 reps 3111 tempo
40kg. | 40kg. | 42.5kg
37.5kg. | 37.5kg | 40kg
35kg(8) | 37.5kg | 40kg
35kg. | 37.5kg9 | 37.5kg

Super incline chest machine
3 sets of 15 reps
50kg. | 55kg | 60kg
50kg (13) | 50kg | 60kg
40kg. | 50kg | 55kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg | 12.5kg | 12.5kg
10kg. | 10kg | 12.5kg
7.5kg. | 10kg. | 10kg
7.5kg. | 7.5kg. | 10kg

Upright barbell row
4 sets of 10 reps
50kg. | 45kg | 45kg
50kg 8 | 45kg | 45kg
40kg. | 40kg | 40kg
40kg. | 40kg | 40kg

Push-ups AMRAP full ROM
32 | 34 | 28
18 | 16 | 22
18 | 12 | 12
12 | 10 | 10

Dips
5 sets AMRAP full ROM
12 | 12 | 12
8 | 10 | 8
10 | 8. | 10
8 | 6. | 10

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg | 60kg | 55kg
55kg | 55kg | 55kg
50kg | 50kg | 55kg
45kg | 45kg | 55kg
40kg | 40kg | 55kg

Notes - still feeling like I’m progressing which is good. Feeling good in all my sessions. Plenty of work to be done.

Forgot meal prep photos but I’ve attached what I did remember and just a little fridge pic for laughs.

Also picked up some new supplies at my go to clinic. How great is it to have options of 5 different colourways regarding slin pins 😂😂😂

Have a wonderful day everyone 💪🏽
Click to expand...
TeeGee said:
legs is where I’m truly pushing myself as I want and crave the results so badly. Legs have forever been a weak point due to my naturally super skinny build
Click to expand...
@TeeGee lets is where its at i can see you doing it right :D
and the fridge pics hardcore meal prep to the MAX !!! thats the way you become a true champion

love the triceps and dips today
 
Doing great
 
Pull day 💪🏽

Warm up as per usual
McGill curl ups
Planks
Bird dogs

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

DB row single arm
4 working sets of 12 reps per side
45kg. | 45kg | 45kg | 45kg
42.5kg | 45kg | 45kg. | 45kg
40kg. | 42.5kg | 42.5kg | 45kg
37.5kg | 42.5kg | 42.5kg | 45kg

DB pullover
3 working sets of 12 reps
25kg | 25kg | 27.5kg | 27.5kg
25kg | 25kg | 25kg. | 27.5kg
22.5kg | 25kg | 25kg. | 27.5kg
22.5kg | 25kg | 25kg. | 27.5kg

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

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

Pin load seated preacher curl
4 sets of 10 reps 3111 tempo
45kg | 45kg | 45kg | 40kg
40kg |45kg | 45kg | 40kg
35kg | 40kg | 35kg | 40kg
35kg | 35kg | 35kg | 35kg

Been a busy week as usual with work and juggling a few things preparing my partner for a trip overseas.

Tomorrow I have been given a high carb day by coach @AE1079 for my leg day which I basically haven’t stopped thinking about all week and even dreaming about during my day nap today 😂

Rump steak & bruschetta making me feel like it’s a cheat day lol.

Photos may need to be posted with tomorrows log entry
 
Trenhead3cc said:
Was trying to decipher your workout, is the columns split down. Like with this workout . It’s only the last row reading downwards ?
The previous rows are previous workouts ?
Click to expand...
Sorry bro yeh I leave each week in there to show if I’m progressing or not.
But yes you are correct
sets
1
2
2
3
4
 
Trenhead3cc said:
Makes sense! Easier to track your way
Click to expand...
Yeh bro just keep 3-4 weeks than I delete the earliest week and continue on. It’s been pretty good for me tracking like that
 
RoidRage69 said:
I liken it. We can all see how you're progressing. Your doing very well btw!!!
Click to expand...
Thank you brother. Your opinion is highly regarded 💪🏽
 
27/10/24

Leg day + high carb day
Warm ups you know the drill by now
McGill curl up
Planks
glute bridges

Workout

Leg press
1 warm up set
4 working sets of 4 reps 3111
240kg | 280kg | 280kg | 280kg
200kg | 240kg | 260kg | 280kg
200kg | 240kg | 240kg | 240kg
200kg | 240kg | 240kg | 240kg

Lying ham curl
4 sets of 10 reps 3111 tempo
45kg | 55kg | 55kg | 45kg
45kg | 55kg(8) | 50kg | 45kg
45kg | 50kg | 50kg | 40kg
40kg | 40kg | 45kg | 40kg

Stiff leg DB deadlift
4 sets of 12 reps
25kg | 30kg | 35kg | 37.5kg
25kg | 30kg | 35kg | 37.5kg
25kg | 30kg | 35kg | 37.5kg
25kg | 30kg | 35kg | 37.5kg

Alternating DB lunges
4 sets of 10 reps per side
10kg | 12.5kg | 12.5kg | 12.5kg
10kg | 12.5kg | 12.5kg | 12.5kg
10kg | 10kg | 12.5kg | 12.5kg
10kg | 10kg | 12.5kg | 12.5kg

Standing calf raises
6 sets of 10 reps
55kg | 60kg | 70kg | 70kg
55kg | 65kg | 65kg | 65kg
55kg | 65kg | 60kg | 60kg
55kg | 65kg | 55kg | 60kg
50kg | 65kg | 55kg | 60kg
50kg | 65kg | 55kg | 60kg

35 minutes cardio post weights
Ab routine
Sit ups 3 sets of 15
Reverse sit-ups 3 sets of 15

I didn’t have the best sleep last night in pure anticipation for this high carb day. Calories jumping from 3,079 to over 3,700 had me amped.

Some personal shit popped up right before my gym session after meal one. While I’m still happy with the workout. I was really pissed off with my focus and my intensity. I wanted a lot more out of this workout but it is what it is. Life happens and we roll with it.

Currently on meal 5 - 200g rump steak with 200g sourdough and unlimited tomatoes which I decided meant 250g. This meal has me in a state of euphoria I cannot thank my coach @AE1079 enough for the way he constantly checks on me and my cravings and what foods I like and he catered this meal specifically into my high carb day to treat my want for bruschetta and a steak 🙏🏼🤤❤️

PED protocol changes tomorrow

Blood work provided to coach and he’s happy to push things forward.

All peds supplied by NextGen !!

350mg test e > 350mg test e weekly
400mg mast e > 300 mast e weekly
3iu hgh pre bed > 4iu pre bed (already started)
600mg L carnitine pre gym > no change
300mg primo e - new addition to cycle

Injections have now changed to daily to keep volume low and have a nice stable level which seems to have been working thus far from eod injections. Rotating sites has been a little tricky but again coach is super accommodating and helping with all questions and keeping me confident in everything I’m doing.

Some meal pics attached
 

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Last edited:
TeeGee said:
27/10/24

Leg day + high carb day
Warm ups you know the drill by now
McGill curl up
Planks
glute bridges

Workout

Leg press
1 warm up set
4 working sets of 4 reps 3111
240kg | 280kg | 280kg | 280kg
200kg | 240kg | 260kg | 280kg
200kg | 240kg | 240kg | 240kg
200kg | 240kg | 240kg | 240kg

Lying ham curl
4 sets of 10 reps 3111 tempo
45kg | 55kg | 55kg | 45kg
45kg | 55kg(8) | 50kg | 45kg
45kg | 50kg | 50kg | 40kg
40kg | 40kg | 45kg | 40kg

Stiff leg DB deadlift
4 sets of 12 reps
25kg | 30kg | 35kg | 37.5kg
25kg | 30kg | 35kg | 37.5kg
25kg | 30kg | 35kg | 37.5kg
25kg | 30kg | 35kg | 37.5kg

Alternating DB lunges
4 sets of 10 reps per side
10kg | 12.5kg | 12.5kg | 12.5kg
10kg | 12.5kg | 12.5kg | 12.5kg
10kg | 10kg | 12.5kg | 12.5kg
10kg | 10kg | 12.5kg | 12.5kg

Standing calf raises
6 sets of 10 reps
55kg | 60kg | 70kg | 70kg
55kg | 65kg | 65kg | 65kg
55kg | 65kg | 60kg | 60kg
55kg | 65kg | 55kg | 60kg
50kg | 65kg | 55kg | 60kg
50kg | 65kg | 55kg | 60kg

35 minutes cardio post weights
Ab routine
Sit ups 3 sets of 15
Reverse sit-ups 3 sets of 15

I didn’t have the best sleep last night in pure anticipation for this high carb day. Calories jumping from 3,079 to over 3,700 had me amped.

Some personal shit popped up right before my gym session after meal one. While I’m still happy with the workout. I was really pissed off with my focus and my intensity. I wanted a lot more out of this workout but it is what it is. Life happens and we roll with it.

Currently on meal 5 - 200g rump steak with 200g sourdough and unlimited tomatoes which I decided meant 250g. This meal has me in a state of euphoria I cannot thank my coach @AE1079 enough for the way he constantly checks on me and my cravings and what foods I like and he catered this meal specifically into my high carb day to treat my want for bruschetta and a steak 🙏🏼🤤❤️

PED protocol changes tomorrow

Blood work provided to coach and he’s happy to push things forward.

All peds supplied by NextGen !!

350mg test e > 350mg test e weekly
400mg mast e > 300 mast e weekly
3iu hgh pre bed > 4iu pre bed (already started)
600mg L carnitine pre gym > no change
300mg primo e - new addition to cycle

Injections have now changed to daily to keep volume low and have a nice stable level which seems to have been working thus far from eod injections. Rotating sites has been a little tricky but again coach is super accommodating and helping with all questions and keeping me confident in everything I’m doing.

Some meal pics attached
Click to expand...
Heard good things about NextGen
Looking forward seeing results
 
TeeGee said:
27/10/24

Leg day + high carb day
Warm ups you know the drill by now
McGill curl up
Planks
glute bridges

Workout

Leg press
1 warm up set
4 working sets of 4 reps 3111
240kg | 280kg | 280kg | 280kg
200kg | 240kg | 260kg | 280kg
200kg | 240kg | 240kg | 240kg
200kg | 240kg | 240kg | 240kg

Lying ham curl
4 sets of 10 reps 3111 tempo
45kg | 55kg | 55kg | 45kg
45kg | 55kg(8) | 50kg | 45kg
45kg | 50kg | 50kg | 40kg
40kg | 40kg | 45kg | 40kg

Stiff leg DB deadlift
4 sets of 12 reps
25kg | 30kg | 35kg | 37.5kg
25kg | 30kg | 35kg | 37.5kg
25kg | 30kg | 35kg | 37.5kg
25kg | 30kg | 35kg | 37.5kg

Alternating DB lunges
4 sets of 10 reps per side
10kg | 12.5kg | 12.5kg | 12.5kg
10kg | 12.5kg | 12.5kg | 12.5kg
10kg | 10kg | 12.5kg | 12.5kg
10kg | 10kg | 12.5kg | 12.5kg

Standing calf raises
6 sets of 10 reps
55kg | 60kg | 70kg | 70kg
55kg | 65kg | 65kg | 65kg
55kg | 65kg | 60kg | 60kg
55kg | 65kg | 55kg | 60kg
50kg | 65kg | 55kg | 60kg
50kg | 65kg | 55kg | 60kg

35 minutes cardio post weights
Ab routine
Sit ups 3 sets of 15
Reverse sit-ups 3 sets of 15

I didn’t have the best sleep last night in pure anticipation for this high carb day. Calories jumping from 3,079 to over 3,700 had me amped.

Some personal shit popped up right before my gym session after meal one. While I’m still happy with the workout. I was really pissed off with my focus and my intensity. I wanted a lot more out of this workout but it is what it is. Life happens and we roll with it.

Currently on meal 5 - 200g rump steak with 200g sourdough and unlimited tomatoes which I decided meant 250g. This meal has me in a state of euphoria I cannot thank my coach @AE1079 enough for the way he constantly checks on me and my cravings and what foods I like and he catered this meal specifically into my high carb day to treat my want for bruschetta and a steak 🙏🏼🤤❤️

PED protocol changes tomorrow

Blood work provided to coach and he’s happy to push things forward.

All peds supplied by NextGen !!

350mg test e > 350mg test e weekly
400mg mast e > 300 mast e weekly
3iu hgh pre bed > 4iu pre bed (already started)
600mg L carnitine pre gym > no change
300mg primo e - new addition to cycle

Injections have now changed to daily to keep volume low and have a nice stable level which seems to have been working thus far from eod injections. Rotating sites has been a little tricky but again coach is super accommodating and helping with all questions and keeping me confident in everything I’m doing.

Some meal pics attached
Click to expand...
Amazing bro, I’m glad the high carb day served you well. You’re doing fantastic so far the fact you have lost body fat and gotten bigger is a testament to your hard work and dedication to the plan. The plan is meticulous and needs that dedication for it to work and you have done just that 💪
 
TeeGee said:
27/10/24

Leg day + high carb day
Warm ups you know the drill by now
McGill curl up
Planks
glute bridges

Workout

Leg press
1 warm up set
4 working sets of 4 reps 3111
240kg | 280kg | 280kg | 280kg
200kg | 240kg | 260kg | 280kg
200kg | 240kg | 240kg | 240kg
200kg | 240kg | 240kg | 240kg

Lying ham curl
4 sets of 10 reps 3111 tempo
45kg | 55kg | 55kg | 45kg
45kg | 55kg(8) | 50kg | 45kg
45kg | 50kg | 50kg | 40kg
40kg | 40kg | 45kg | 40kg

Stiff leg DB deadlift
4 sets of 12 reps
25kg | 30kg | 35kg | 37.5kg
25kg | 30kg | 35kg | 37.5kg
25kg | 30kg | 35kg | 37.5kg
25kg | 30kg | 35kg | 37.5kg

Alternating DB lunges
4 sets of 10 reps per side
10kg | 12.5kg | 12.5kg | 12.5kg
10kg | 12.5kg | 12.5kg | 12.5kg
10kg | 10kg | 12.5kg | 12.5kg
10kg | 10kg | 12.5kg | 12.5kg

Standing calf raises
6 sets of 10 reps
55kg | 60kg | 70kg | 70kg
55kg | 65kg | 65kg | 65kg
55kg | 65kg | 60kg | 60kg
55kg | 65kg | 55kg | 60kg
50kg | 65kg | 55kg | 60kg
50kg | 65kg | 55kg | 60kg

35 minutes cardio post weights
Ab routine
Sit ups 3 sets of 15
Reverse sit-ups 3 sets of 15

I didn’t have the best sleep last night in pure anticipation for this high carb day. Calories jumping from 3,079 to over 3,700 had me amped.

Some personal shit popped up right before my gym session after meal one. While I’m still happy with the workout. I was really pissed off with my focus and my intensity. I wanted a lot more out of this workout but it is what it is. Life happens and we roll with it.

Currently on meal 5 - 200g rump steak with 200g sourdough and unlimited tomatoes which I decided meant 250g. This meal has me in a state of euphoria I cannot thank my coach @AE1079 enough for the way he constantly checks on me and my cravings and what foods I like and he catered this meal specifically into my high carb day to treat my want for bruschetta and a steak 🙏🏼🤤❤️

PED protocol changes tomorrow

Blood work provided to coach and he’s happy to push things forward.

All peds supplied by NextGen !!

350mg test e > 350mg test e weekly
400mg mast e > 300 mast e weekly
3iu hgh pre bed > 4iu pre bed (already started)
600mg L carnitine pre gym > no change
300mg primo e - new addition to cycle

Injections have now changed to daily to keep volume low and have a nice stable level which seems to have been working thus far from eod injections. Rotating sites has been a little tricky but again coach is super accommodating and helping with all questions and keeping me confident in everything I’m doing.

Some meal pics attached
Click to expand...
those meals look VERY nice, clean and high protein @TeeGee
the leg press wow, you got volume in there :D
 
LevButlerov said:
those meals look VERY nice, clean and high protein @TeeGee
the leg press wow, you got volume in there :D
Click to expand...
Meals have felt like a complete reset for my cravings. Basically a cheat day without the actual cheating on my plan 😂
 
TeeGee said:
Meals have felt like a complete reset for my cravings. Basically a cheat day without the actual cheating on my plan 😂
Click to expand...
cheat without a cheat lol thats classic :D but it works @TeeGee
 
28/10/24

Push day

Warmups -
McGill curl ups
Planks

Workout
Flat DB bench
4 sets of 10 reps 3111 tempo
40kg. | 42.5kg | 45kg
37.5kg | 40kg. | 42.5kg
37.5kg | 40kg. | 42.5kg
37.5kg9 | 37.5kg | 42.5kg

Super incline chest machine
3 sets of 15 reps
50kg. | 55kg | 60kg | 70kg
50kg (13) | 50kg | 60kg | 70kg
40kg. | 50kg | 55kg | 60kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg | 12.5kg. | 10kg
10kg | 12.5kg | 10kg
10kg. | 10kg. | 10kg
7.5kg. | 10kg. | 10kg

Upright barbell row (switched to cable this wk)
4 sets of 10 reps
45kg | 45kg | 50kg
45kg | 45kg | 50kg
40kg | 40kg | 50kg
40kg | 40kg | 50kg

Push-ups AMRAP full ROM
32 | 34 | 30
18 | 16 | 25
18 | 12 | 13
12 | 10 | 10

Dips
5 sets AMRAP full ROM
12 | 12 | 12
8 | 10 | 8
10 | 8. | 10
8 | 6. | 9

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg | 60kg | 55kg
55kg | 55kg | 55kg
50kg | 50kg | 55kg
45kg | 45kg | 55kg
40kg | 40kg | 55kg

This workout in my opinion was one of my best. I felt super connected to my movements. Activation of the muscles in each movement had me in such a good mood.

Control of some heavier weight also was impressive. Putting it down to a mixture of the high carb day provided by coach the day previous.

And also dosages slowly ramping up thanks to my supplier NextGenPharma who should hopefully have his launch coming soon 🚀

Very excited for what’s to come moving forward with this log.

Updates coming regarding the NextGen team
@Abolone
@Blackout
@TeeGee

With new team members to be announced soon !!

Have a blessed day everyone
 
TeeGee said:
28/10/24

Push day

Warmups -
McGill curl ups
Planks

Workout
Flat DB bench
4 sets of 10 reps 3111 tempo
40kg. | 42.5kg | 45kg
37.5kg | 40kg. | 42.5kg
37.5kg | 40kg. | 42.5kg
37.5kg9 | 37.5kg | 42.5kg

Super incline chest machine
3 sets of 15 reps
50kg. | 55kg | 60kg | 70kg
50kg (13) | 50kg | 60kg | 70kg
40kg. | 50kg | 55kg | 60kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg | 12.5kg. | 10kg
10kg | 12.5kg | 10kg
10kg. | 10kg. | 10kg
7.5kg. | 10kg. | 10kg

Upright barbell row (switched to cable this wk)
4 sets of 10 reps
45kg | 45kg | 50kg
45kg | 45kg | 50kg
40kg | 40kg | 50kg
40kg | 40kg | 50kg

Push-ups AMRAP full ROM
32 | 34 | 30
18 | 16 | 25
18 | 12 | 13
12 | 10 | 10

Dips
5 sets AMRAP full ROM
12 | 12 | 12
8 | 10 | 8
10 | 8. | 10
8 | 6. | 9

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg | 60kg | 55kg
55kg | 55kg | 55kg
50kg | 50kg | 55kg
45kg | 45kg | 55kg
40kg | 40kg | 55kg

This workout in my opinion was one of my best. I felt super connected to my movements. Activation of the muscles in each movement had me in such a good mood.

Control of some heavier weight also was impressive. Putting it down to a mixture of the high carb day provided by coach the day previous.

And also dosages slowly ramping up thanks to my supplier NextGenPharma who should hopefully have his launch coming soon 🚀

Very excited for what’s to come moving forward with this log.

Updates coming regarding the NextGen team
@Abolone
@Blackout
@TeeGee

With new team members to be announced soon !!

Have a blessed day everyone
Click to expand...
45kg pause press with slow eccentric for 10 reps🫡🫡🫡 bro build different🦍🦍
 
Ratatata said:
45kg pause press with slow eccentric for 10 reps🫡🫡🫡 bro build different🦍🦍
Click to expand...
I don’t believe it will be happening again next session. I put it down to the high carb day, the day previous. I felt full of power
 
Abolone said:
Epic you are best your ready fot weighted dips brah good reps
Click to expand...
I think If the dips were not on the back end of my session bro I would totally love some weighted dips. But my chest and triceps are absolutely fried when I’m doing my dips I’m scared I’m going to face plant and knock some teeth out 😂
 
TeeGee said:
28/10/24

Push day

Warmups -
McGill curl ups
Planks

Workout
Flat DB bench
4 sets of 10 reps 3111 tempo
40kg. | 42.5kg | 45kg
37.5kg | 40kg. | 42.5kg
37.5kg | 40kg. | 42.5kg
37.5kg9 | 37.5kg | 42.5kg

Super incline chest machine
3 sets of 15 reps
50kg. | 55kg | 60kg | 70kg
50kg (13) | 50kg | 60kg | 70kg
40kg. | 50kg | 55kg | 60kg

front/side/rear delt raise tri set
4 sets of 12
12.5kg | 12.5kg. | 10kg
10kg | 12.5kg | 10kg
10kg. | 10kg. | 10kg
7.5kg. | 10kg. | 10kg

Upright barbell row (switched to cable this wk)
4 sets of 10 reps
45kg | 45kg | 50kg
45kg | 45kg | 50kg
40kg | 40kg | 50kg
40kg | 40kg | 50kg

Push-ups AMRAP full ROM
32 | 34 | 30
18 | 16 | 25
18 | 12 | 13
12 | 10 | 10

Dips
5 sets AMRAP full ROM
12 | 12 | 12
8 | 10 | 8
10 | 8. | 10
8 | 6. | 9

Tricep push down v bar
5 sets of 10 reps bend and 10 more reps
60kg | 60kg | 55kg
55kg | 55kg | 55kg
50kg | 50kg | 55kg
45kg | 45kg | 55kg
40kg | 40kg | 55kg

This workout in my opinion was one of my best. I felt super connected to my movements. Activation of the muscles in each movement had me in such a good mood.

Control of some heavier weight also was impressive. Putting it down to a mixture of the high carb day provided by coach the day previous.

And also dosages slowly ramping up thanks to my supplier NextGenPharma who should hopefully have his launch coming soon 🚀

Very excited for what’s to come moving forward with this log.

Updates coming regarding the NextGen team
@Abolone
@Blackout
@TeeGee

With new team members to be announced soon !!

Have a blessed day everyone
Click to expand...
@TeeGee very good arm day and I like the dips :D strong style
 
30/10/24

Pull day
Warmup - McGill curl up , planks and bird dogs

Workout

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

DB row single arm
4 working sets of 12 reps per side
45kg. | 45kg | 45kg | 45kg
42.5kg | 45kg | 45kg. | 45kg
40kg. | 42.5kg | 45kg. | 45kg
37.5kg | 42.5kg | 45kg. | 45kg

DB pullover
3 working sets of 12 reps
25kg | 25kg | 27.5kg | 27.5kg
25kg | 25kg | 27.5kg | 27.5kg
22.5kg | 25kg | 27.5kg | 27.5kg
22.5kg | 25kg | 27.5kg. | 27.5kg

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

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

Pin load seated preacher curl
4 sets of 10 reps 3111 tempo
45kg | 45kg | 45kg | 40kg
40kg |45kg | 45kg | 40kg
35kg | 40kg | 35kg | 40kg
35kg | 35kg | 35kg | 35kg

Notes - great workout. Good pump. Noticeably leaner seeing some veins etc. Will post some updated photos once my girl is home from her island holiday !!

The hot topic

NextGen pharma
Guys I know the launch is now a week overdue.

Why ??? Because the nextgen account was blocked moments after being created.

Conversations have been taking place in private with our mods to get this resolved.

A special thanks to @gearhead who is currently chasing up answers from the bosses and getting back to me with some updates. Also to @LevButlerov for passing on messages for us. Your support is always appreciated brother !! Top bloke.

And thank you to our reputable aussie evo family who have been helping in the background with the current issue at hand
@Pigsy
@Abolone
@Ratatata
@Grumpy
@Yuri
@Blackout

Please if everyone can do their best to remain patient while @gearhead works his magic that will be highly appreciated.

I will make a thread shortly if need be to try fill everyone in if the wait goes much longer as I’m now getting daily messages both here and on threema regarding NextGen

Have a great day everyone 💪🏽
 
TeeGee said:
30/10/24

Pull day
Warmup - McGill curl up , planks and bird dogs

Workout

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

DB row single arm
4 working sets of 12 reps per side
45kg. | 45kg | 45kg | 45kg
42.5kg | 45kg | 45kg. | 45kg
40kg. | 42.5kg | 45kg. | 45kg
37.5kg | 42.5kg | 45kg. | 45kg

DB pullover
3 working sets of 12 reps
25kg | 25kg | 27.5kg | 27.5kg
25kg | 25kg | 27.5kg | 27.5kg
22.5kg | 25kg | 27.5kg | 27.5kg
22.5kg | 25kg | 27.5kg. | 27.5kg

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

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

Pin load seated preacher curl
4 sets of 10 reps 3111 tempo
45kg | 45kg | 45kg | 40kg
40kg |45kg | 45kg | 40kg
35kg | 40kg | 35kg | 40kg
35kg | 35kg | 35kg | 35kg

Notes - great workout. Good pump. Noticeably leaner seeing some veins etc. Will post some updated photos once my girl is home from her island holiday !!

The hot topic

NextGen pharma
Guys I know the launch is now a week overdue.

Why ??? Because the nextgen account was blocked moments after being created.

Conversations have been taking place in private with our mods to get this resolved.

A special thanks to @gearhead who is currently chasing up answers from the bosses and getting back to me with some updates. Also to @LevButlerov for passing on messages for us. Your support is always appreciated brother !! Top bloke.

And thank you to our reputable aussie evo family who have been helping in the background with the current issue at hand
@Pigsy
@Abolone
@Ratatata
@Grumpy
@Yuri
@Blackout

Please if everyone can do their best to remain patient while @gearhead works his magic that will be highly appreciated.

I will make a thread shortly if need be to try fill everyone in if the wait goes much longer as I’m now getting daily messages both here and on threema regarding NextGen

Have a great day everyone 💪🏽
Click to expand...
Waiting patiently #NextGen 💪💪
 
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