Approved Log TeeGees NextGen summer cycle blast Log

[ballin2504]

Great job training.

 

[coolguy77711]

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

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

 

[Masonic Bodybuilder]

Food looks nice and simple. Looking forward to seeing the prep pictures from this coming weekend.

 

[Noah Wixx]

I might have to look into it and give it a go see what it is all about. I like learning from others

It’s a pretty simple movement that really packs a punch in my opinion. I love it

 

[TeeGee]

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.

 

[Pigsy]

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.

Killing it every session brother

 

[TeeGee]

Killing it every session brother

Thank you brother. I’m highly motivated for what I want

 

[Trenhead3cc]

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!

 

[TeeGee]

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!

It goes perfect with protein bro. It makes it a big pudding of sorts.

 

[Tiger Salman Khan]

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.

@TeeGee meal pics are good.......

 

[LevButlerov]

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 thats good progress , big leg press lifts impressive

 

[TeeGee]

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

 

[TeeGee]

@TeeGee thats good progress , big leg press lifts impressive

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

 

[LevButlerov]

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

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 lets is where its at i can see you doing it right
and the fridge pics hardcore meal prep to the MAX !!! thats the way you become a true champion

love the triceps and dips today

 

[25homes]

Doing great

 

[TeeGee]

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]

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 ?

 

[TeeGee]

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 ?

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]

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

Makes sense! Easier to track your way

 

[TeeGee]

Makes sense! Easier to track your way

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