Approved Log TeeGees NextGen summer cycle blast Log

[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.