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I liken it. We can all see how you're progressing. Your doing very well btw!!!
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
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
Attachments
Last edited:
Heard good things about NextGen27/10/24
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
Looking forward seeing results
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 that27/10/24
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
those meals look VERY nice, clean and high protein @TeeGee27/10/24
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
the leg press wow, you got volume in there
Meals have felt like a complete reset for my cravings. Basically a cheat day without the actual cheating on my planthose meals look VERY nice, clean and high protein @TeeGee
the leg press wow, you got volume in there
cheat without a cheat lol thats classicMeals have felt like a complete reset for my cravings. Basically a cheat day without the actual cheating on my plan
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
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
45kg pause press with slow eccentric for 10 reps28/10/24
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
bro build different
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 power45kg pause press with slow eccentric for 10 reps
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 very good arm day and I like the dips28/10/24
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
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
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
Waiting patiently #NextGen30/10/24
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
