Approved Log Testosterone Primobolan NPP Anavar HGH cycle blast Log

[TeeGee]

Health phase log is finished..

Moving into the fun part. Going to try keep it simple for intro to this log as things will change.

Peds starting point sponsored by liquid gold
Test enanthate - 250mg weekly
Primo enanthate - 200mg weekly
NPP - 100mg weekly
Anavar 20mg preworkout
Gh - 2iu pre bed
L carnitine - 600mg preworkout

Nutrition
Monday - Friday (low carbs)
2,775 calories
259g protein
312g carbs
54g fats

Saturday - Sunday (high carbs)
3,288 calories
258g protein
461g carbs
46g fats

Training
5 days on 2 days off
Chest/shoulders
Rest
Back/biceps
Legs
Rest
Chest/shoulders 2
Arms

Supplements
Telmisartan 80
Metformin 500
Magnesium 600mg
Vitamin d 3000iu
Ashwaganda
Berberine 500
Ubiquinol
Fish oil

Will do my best to get some photos to mark the starting point. Within next day or 2.

Posts of food will be made throughout rather than just writing them down.

 

[stevesmi]

awesome man get those photos up as soon as possible

and looking forward to seeing the food

 

[TeeGee]

awesome man get those photos up as soon as possible

and looking forward to seeing the food

Rest day today. So from tomorrow the log will be in full swing. Looking forward to sharing this one

 

[TeeGee]

26th of Feb

Legs

Warmups
Mcgill curl ups 3 sets of 10 per side
Single leg glute bridges 2 sets of 15 each side
Stretching

Workout

Body weight lunges
3 sets of 10 per side
This is used as a bit of an extra warm up

Leg extensions
1) 25kg x 15
2) 30kg x 15
3) 35kg x 15
4) 30kg x 15

Leg press (2111 tempo) 3RIR
1) 160kg x 10
2) 120kg x 10
3) 140kg x 10
4) 140kg x 10

Lying curls (3111 tempo) 2RIR
1) 35kg x 15
2) 40kg x 15
3) 35kg x 12
4) 30kg x 13

V squat machine (2111 tempo)
1) body weight x 20
2) 40kg x 12
3) 40kg x 12
4) 60kg x 12

Seated ham curls
1) 30kg x 12
2 300kg x 11
Cramps ..... Putting an end to this workout

Notes. Taking a slow approach at my legs while I continue to deal with my knees. I'm fortunate enough to have an ex Arnold competitor at my gym who trains most the pros there. Had a conversation to him regarding my knee grief and got some very good info so a new approach will be taking course moving forward which I'm quite excited about.

Forgot photos due to having a chat.

Tomorrows workout I'll make sure some photos are posted to show starting point of this log

 

[TeeGee]

28th Feb

push day

Warm ups
Pushups 4 sets of 20
Mcgill curl ups 3 sets of 8 per side
Planks 3 sets 30 per side front and sides

Workout

Peck deck low seated (3111 tempo)
1) 40kg x 10
2) 50kg x 10
3) 60kg x 10
4) 60kg x 10

Incline DB press (2111 tempo)
1) 40kg x 10
2) 40kg x 9
3) 37.5kg x 9

Cable cross over
1) 25kg x 15
2) 25kg x 15
3) 25kg x 14
4) 20kg x 15

Shoulder press machine (triple drop)
1) 75kg>62kg>50kg - 10/10/10
2) 87kg>75kg>62kg - 10/10/10
3) 87kg>75kg>62kg - 10/10/10
4) 87kg>75kg>62kg - 10/10/10

Seated DB lateral raise
7 sets of 10kg x 15 reps

Pushups finisher
4 sets AMRAP not counted

Cardio
30 minutes elliptical

Notes - looks like the aim is for season c men's physique this October. This is a personal goal for myself. Main priority is to enjoy myself throughout this process and show myself what I'm capable of.

 

[RoidRage69]

Good luck train hard and good things will happen.

 

[TeeGee]

Good luck train hard and good things will happen.

Thank you brother. Keeping the log consistent also holds me accountable too

 

[Ratatata]

28th Feb

push day

Warm ups
Pushups 4 sets of 20
Mcgill curl ups 3 sets of 8 per side
Planks 3 sets 30 per side front and sides

Workout

Peck deck low seated (3111 tempo)
1) 40kg x 10
2) 50kg x 10
3) 60kg x 10
4) 60kg x 10

Incline DB press (2111 tempo)
1) 40kg x 10
2) 40kg x 9
3) 37.5kg x 9

Cable cross over
1) 25kg x 15
2) 25kg x 15
3) 25kg x 14
4) 20kg x 15

Shoulder press machine (triple drop)
1) 75kg>62kg>50kg - 10/10/10
2) 87kg>75kg>62kg - 10/10/10
3) 87kg>75kg>62kg - 10/10/10
4) 87kg>75kg>62kg - 10/10/10

Seated DB lateral raise
7 sets of 10kg x 15 reps

Pushups finisher
4 sets AMRAP not counted

Cardio
30 minutes elliptical

Notes - looks like the aim is for season c men's physique this October. This is a personal goal for myself. Main priority is to enjoy myself throughout this process and show myself what I'm capable of.

Nice cycle structure bro!!! Waiting for npp to shine!!!

 

[the_alcatraz]

Health phase log is finished..

Moving into the fun part. Going to try keep it simple for intro to this log as things will change.

Peds starting point sponsored by liquid gold
Test enanthate - 250mg weekly
Primo enanthate - 200mg weekly
NPP - 100mg weekly
Anavar 20mg preworkout
Gh - 2iu pre bed
L carnitine - 600mg preworkout

Nutrition
Monday - Friday (low carbs)
2,775 calories
259g protein
312g carbs
54g fats

Saturday - Sunday (high carbs)
3,288 calories
258g protein
461g carbs
46g fats

Training
5 days on 2 days off
Chest/shoulders
Rest
Back/biceps
Legs
Rest
Chest/shoulders 2
Arms

Supplements
Telmisartan 80
Metformin 500
Magnesium 600mg
Vitamin d 3000iu
Ashwaganda
Berberine 500
Ubiquinol
Fish oil

Will do my best to get some photos to mark the starting point. Within next day or 2.

Posts of food will be made throughout rather than just writing them down.

@TeeGee following your new post-tat log
this will be the max gains bro

 

[TeeGee]

Nice cycle structure bro!!! Waiting for npp to shine!!!

I think NPP is already giving me a bit of a boost within my sessions

 

[TeeGee]

@TeeGee following your new post-tat log
this will be the max gains bro

4 weeks from now I'll likely quickly fly back over to Bali for 4 days to get some more work done. But just a single day of tattooing so training doesn't suffer.

As they say in Bali "more tattoo more sexy"

 

[TeeGee]

3rd March 2025

Been flat out so a few days have not been logged.

Today's workout

Chest & shoulders

Chest press machine (wide gripe) 3111 tempo
1) 80kg x 12
2) 100kg x 12
3) 100kg x 12
4) 80kg x 12

Incline DB flies
20kg x 10 x 4 sets

Decline cable fly
25kg x 15 x 3 sets

Side lateral and front raise superset
10kg x 12 reps x 3 sets each

Shoulder press machine 3111 tempo
1) 55kg x 15
2) 65kg x 15
3) 65kg x 13
4) 60kg x 15

Rear delts DB raise
1) 17.5kg x 15
2) 20kg x 12
3) 20kg x 12
4) 22.5kg x 12

Last night's rump and bruschetta added for a bit of food porn

 

[the_alcatraz]

3rd March 2025

Been flat out so a few days have not been logged.

Today's workout

Chest & shoulders

Chest press machine (wide gripe) 3111 tempo
1) 80kg x 12
2) 100kg x 12
3) 100kg x 12
4) 80kg x 12

Incline DB flies
20kg x 10 x 4 sets

Decline cable fly
25kg x 15 x 3 sets

Side lateral and front raise superset
10kg x 12 reps x 3 sets each

Shoulder press machine 3111 tempo
1) 55kg x 15
2) 65kg x 15
3) 65kg x 13
4) 60kg x 15

Rear delts DB raise
1) 17.5kg x 15
2) 20kg x 12
3) 20kg x 12
4) 22.5kg x 12

Last night's rump and bruschetta added for a bit of food porn

Meal is nice like a pro you got them restaurant meals

pumping cardio?

 

[TeeGee]

Meal is nice like a pro you got them restaurant meals

pumping cardio?

30 mins cardio 4 days per week currently bro. Just on the elliptical. Nothing crazy

 

[stevesmi]

the food looks terrific great job man

 

[TeeGee]

the food looks terrific great job man

Tastes phenomenal too bro. I do go alright in the kitchen. I'll have to post a full day of meals I think

 

[SteveMobsterG]

Nice workout

 

[Trenhead3cc]

Ah new log bro! Nice!
Let’s go

 

[TeeGee]

Ah new log bro! Nice!
Let’s go

New cycle so trying to keep it upto speed

Nice workout

Thank you brother

 

[Ratatata]

I think NPP is already giving me a bit of a boost within my sessions

I am starting npp nxt week, lets see where we get

 

[the_alcatraz]

30 mins cardio 4 days per week currently bro. Just on the elliptical. Nothing crazy

Respect for cardio and thanks for the EF fam update @TeeGee

 

[TeeGee]

March 4th 2025

Back day

Warming up
Mcgill curl ups - 3 sets of 10 per side
Pull ups - 3 sets of 8 (slow & controlled)

Workout

Hammer strength low row 2111 tempo
4 sets 100kg x 10

Single arm dumbbell row
1) 40kg x 10
2) 37.5kg x 10
3) 37.5kg x 10
4) 37.5kg x 10

Close grip pulldown 3111 tempo
1) 55kg x 15
2) 60kg x 15
3) 65kg x 13
4) 60kg x 14

Dumbbell shrugs double sets 15 rep 10 sec rest 15 more reps
32.5kg x 15/15 x 4 sets

Cable straight bar curls
1) 40kg x 15
2) 40kg x 15
3) 35kg x 15
4) 35kg x 15

 

[MUSTANG_18]

March 4th 2025

Back day

Warming up
Mcgill curl ups - 3 sets of 10 per side
Pull ups - 3 sets of 8 (slow & controlled)

Workout

Hammer strength low row 2111 tempo
4 sets 100kg x 10

Single arm dumbbell row
1) 40kg x 10
2) 37.5kg x 10
3) 37.5kg x 10
4) 37.5kg x 10

Close grip pulldown 3111 tempo
1) 55kg x 15
2) 60kg x 15
3) 65kg x 13
4) 60kg x 14

Dumbbell shrugs double sets 15 rep 10 sec rest 15 more reps
32.5kg x 15/15 x 4 sets

Cable straight bar curls
1) 40kg x 15
2) 40kg x 15
3) 35kg x 15
4) 35kg x 15

i noticed you BOLD all the responses why?

and you can do more sets of pull ups @TeeGee i think that would widen that tat back

 

[TeeGee]

i noticed you BOLD all the responses why?

and you can do more sets of pull ups @TeeGee i think that would widen that tat back

Zero reason other than I like my workouts to stand out and my responses to replies be standard.

Just breaks it up a little.

Could absolutely do more pull-ups brother but it's more so a warm up.. following my coaches directions. Program changes at certain stages but I'll pass on feedback

 

[SteveMobsterG]

What's a McGill

 

[TeeGee]

What's a McGill

Doesn't look like much but they work really well

 

[stevesmi]

workouts are looking fantastic proud of you

 

[ballin2504]

3rd March 2025

Been flat out so a few days have not been logged.

Today's workout

Chest & shoulders

Chest press machine (wide gripe) 3111 tempo
1) 80kg x 12
2) 100kg x 12
3) 100kg x 12
4) 80kg x 12

Incline DB flies
20kg x 10 x 4 sets

Decline cable fly
25kg x 15 x 3 sets

Side lateral and front raise superset
10kg x 12 reps x 3 sets each

Shoulder press machine 3111 tempo
1) 55kg x 15
2) 65kg x 15
3) 65kg x 13
4) 60kg x 15

Rear delts DB raise
1) 17.5kg x 15
2) 20kg x 12
3) 20kg x 12
4) 22.5kg x 12

Last night's rump and bruschetta added for a bit of food porn

That’s a good training day there! Looks like everything is going very well well.

 

[marshmonsta]

March 4th 2025

Back day

Warming up
Mcgill curl ups - 3 sets of 10 per side
Pull ups - 3 sets of 8 (slow & controlled)

Workout

Hammer strength low row 2111 tempo
4 sets 100kg x 10

Single arm dumbbell row
1) 40kg x 10
2) 37.5kg x 10
3) 37.5kg x 10
4) 37.5kg x 10

Close grip pulldown 3111 tempo
1) 55kg x 15
2) 60kg x 15
3) 65kg x 13
4) 60kg x 14

Dumbbell shrugs double sets 15 rep 10 sec rest 15 more reps
32.5kg x 15/15 x 4 sets

Cable straight bar curls
1) 40kg x 15
2) 40kg x 15
3) 35kg x 15
4) 35kg x 15

This is some good solid training brother,keep it up

 

[RoySimpson]

3rd March 2025

Been flat out so a few days have not been logged.

Today's workout

Chest & shoulders

Chest press machine (wide gripe) 3111 tempo
1) 80kg x 12
2) 100kg x 12
3) 100kg x 12
4) 80kg x 12

Incline DB flies
20kg x 10 x 4 sets

Decline cable fly
25kg x 15 x 3 sets

Side lateral and front raise superset
10kg x 12 reps x 3 sets each

Shoulder press machine 3111 tempo
1) 55kg x 15
2) 65kg x 15
3) 65kg x 13
4) 60kg x 15

Rear delts DB raise
1) 17.5kg x 15
2) 20kg x 12
3) 20kg x 12
4) 22.5kg x 12

Last night's rump and bruschetta added for a bit of food porn

@TeeGee awesome log bro keep it coming!!

 

[TeeGee]

This is some good solid training brother,keep it up

Thank you brother. Gotta slowly get my routine in check with training, eating, logging, working and of course giving my partner adequate quality time

 

[ballin2504]

March 4th 2025

Back day

Warming up
Mcgill curl ups - 3 sets of 10 per side
Pull ups - 3 sets of 8 (slow & controlled)

Workout

Hammer strength low row 2111 tempo
4 sets 100kg x 10

Single arm dumbbell row
1) 40kg x 10
2) 37.5kg x 10
3) 37.5kg x 10
4) 37.5kg x 10

Close grip pulldown 3111 tempo
1) 55kg x 15
2) 60kg x 15
3) 65kg x 13
4) 60kg x 14

Dumbbell shrugs double sets 15 rep 10 sec rest 15 more reps
32.5kg x 15/15 x 4 sets

Cable straight bar curls
1) 40kg x 15
2) 40kg x 15
3) 35kg x 15
4) 35kg x 15

@TeeGee that’s a good training session. That 3111 temp will definitely give you a hell of a pump.

 

[TeeGee]

@TeeGee that’s a good training session. That 3111 temp will definitely give you a hell of a pump.

The pumps are always incredible and completely removed ego lifting from the equation which I like

 

[the_alcatraz]

The pumps are always incredible and completely removed ego lifting from the equation which I like

I think pumps and ego lifting go hand in hand lol

 

[RoySimpson]

March 4th 2025

Back day

Warming up
Mcgill curl ups - 3 sets of 10 per side
Pull ups - 3 sets of 8 (slow & controlled)

Workout

Hammer strength low row 2111 tempo
4 sets 100kg x 10

Single arm dumbbell row
1) 40kg x 10
2) 37.5kg x 10
3) 37.5kg x 10
4) 37.5kg x 10

Close grip pulldown 3111 tempo
1) 55kg x 15
2) 60kg x 15
3) 65kg x 13
4) 60kg x 14

Dumbbell shrugs double sets 15 rep 10 sec rest 15 more reps
32.5kg x 15/15 x 4 sets

Cable straight bar curls
1) 40kg x 15
2) 40kg x 15
3) 35kg x 15
4) 35kg x 15

@TeeGee awesome work right here! Love a good pull day!

 

[TeeGee]

March 7th

Leg day

Warm ups -
Mcgill curl ups - 3 sets of 10 per side
Glute bridges - 3 sets of 15 per leg

Workout

Lunges (body weight)
3 sets of 10 per side

Leg extensions 2111 tempo
1) 35kg x 15
2) 40kg x 15
3) 45kg x 15

Leg press 3111 tempo
4 sets of 160kg x 10

Lying ham curls
4 sets of 35kg x 15

V squat machine 2111 tempo
4 sets of 60kg x 12

Standing Single leg curl
5 Sets of 15kg x 15 per side

Notes - knees are improving. Stretching 4 nights per week. Going to get some scraping done this afternoon and massage work so I'm very curious for how things go.

Been swamped with work this week so my log has taken a bit of a hit. Next week I'll do my best to come with plenty of updates and pics

 

[Tiger Salman Khan]

March 7th

Leg day

Warm ups -
Mcgill curl ups - 3 sets of 10 per side
Glute bridges - 3 sets of 15 per leg

Workout

Lunges (body weight)
3 sets of 10 per side

Leg extensions 2111 tempo
1) 35kg x 15
2) 40kg x 15
3) 45kg x 15

Leg press 3111 tempo
4 sets of 160kg x 10

Lying ham curls
4 sets of 35kg x 15

V squat machine 2111 tempo
4 sets of 60kg x 12

Standing Single leg curl
5 Sets of 15kg x 15 per side

Notes - knees are improving. Stretching 4 nights per week. Going to get some scraping done this afternoon and massage work so I'm very curious for how things go.

Been swamped with work this week so my log has taken a bit of a hit. Next week I'll do my best to come with plenty of updates and pics

@TeeGee Good to know that your knees are improving..........

 

[TeeGee]

Sunday 9th March

Chest & shoulders


Note - No warm ups today coz I'm pressed for time just a few warm up sets on peck deck

Workout

Peck deck fly
4 sets of 60kg x 12 3111 tempo

Incline DB press 2111 tempo
1) 37.5kg x 10
2) 37.5kg x 10
3) 35kg x 10

Decline cable fly
1) 15kg x 15
2) 20kg x 15
3) 25kg x 15
4) 25kg x 15

Shoulder press machine triple drop set 10/10/10
1) 87.5kg > 87.5kg > 87.5kg
2) 100kg > 87.5kg > 87.5kg
3) 112.5kg > 100kg > 87.5kg
4) 112.5kg > 100kg > 87.5kg

DB side laterals
3 sets of 12.5s x 15 per side
4 sets of 10s x 15 per side

Extra notes - feeling incredible. I believe it's the 100mg weekly of NPP that's created a drastic change to how I'm feeling.

First visit completed to get my legs in check. I was told my legs are not in good shape at all. Alot of imbalances due to tightness and locked muscles. Quads hams hips groin have all been worked on. Few photos and videos attached. Second visit in 7 days. Will be getting on top of this and also get some rehab exercises after next visit.

 

[MUSTANG_18]

March 7th

Leg day

Warm ups -
Mcgill curl ups - 3 sets of 10 per side
Glute bridges - 3 sets of 15 per leg

Workout

Lunges (body weight)
3 sets of 10 per side

Leg extensions 2111 tempo
1) 35kg x 15
2) 40kg x 15
3) 45kg x 15

Leg press 3111 tempo
4 sets of 160kg x 10

Lying ham curls
4 sets of 35kg x 15

V squat machine 2111 tempo
4 sets of 60kg x 12

Standing Single leg curl
5 Sets of 15kg x 15 per side

Notes - knees are improving. Stretching 4 nights per week. Going to get some scraping done this afternoon and massage work so I'm very curious for how things go.

Been swamped with work this week so my log has taken a bit of a hit. Next week I'll do my best to come with plenty of updates and pics

Sunday 9th March

Chest & shoulders


Note - No warm ups today coz I'm pressed for time just a few warm up sets on peck deck

Workout

Peck deck fly
4 sets of 60kg x 12 3111 tempo

Incline DB press 2111 tempo
1) 37.5kg x 10
2) 37.5kg x 10
3) 35kg x 10

Decline cable fly
1) 15kg x 15
2) 20kg x 15
3) 25kg x 15
4) 25kg x 15

Shoulder press machine triple drop set 10/10/10
1) 87.5kg > 87.5kg > 87.5kg
2) 100kg > 87.5kg > 87.5kg
3) 112.5kg > 100kg > 87.5kg
4) 112.5kg > 100kg > 87.5kg

DB side laterals
3 sets of 12.5s x 15 per side
4 sets of 10s x 15 per side

Extra notes - feeling incredible. I believe it's the 100mg weekly of NPP that's created a drastic change to how I'm feeling.

First visit completed to get my legs in check. I was told my legs are not in good shape at all. Alot of imbalances due to tightness and locked muscles. Quads hams hips groin have all been worked on. Few photos and videos attached. Second visit in 7 days. Will be getting on top of this and also get some rehab exercises after next visit.

what are they doing to your legs dude? they all with bottles and shit lol i never seen that what is that?
you training hard even with leg issues you da man!

 

[TeeGee]

what are they doing to your legs dude? they all with bottles and shit lol i never seen that what is that?
you training hard even with leg issues you da man!

Fire cupping - help circulate the blood and show where this issues are more severe by darkness of circles it leaves or some rubbish.

Dry needling - needles into the muscles trigger point. Electro pen used to stimulate the muscle. Basically this is just going deeper into the muscle where and elbow and pressure can't get to

Blading - pretty obvious what this is.... Soul snatching

Alot of explaining took place for each treatment and why we were doing it. Highly recommend for anyone else to give it a try

 

[Ratatata]

March 7th

Leg day

Warm ups -
Mcgill curl ups - 3 sets of 10 per side
Glute bridges - 3 sets of 15 per leg

Workout

Lunges (body weight)
3 sets of 10 per side

Leg extensions 2111 tempo
1) 35kg x 15
2) 40kg x 15
3) 45kg x 15

Leg press 3111 tempo
4 sets of 160kg x 10

Lying ham curls
4 sets of 35kg x 15

V squat machine 2111 tempo
4 sets of 60kg x 12

Standing Single leg curl
5 Sets of 15kg x 15 per side

Notes - knees are improving. Stretching 4 nights per week. Going to get some scraping done this afternoon and massage work so I'm very curious for how things go.

Been swamped with work this week so my log has taken a bit of a hit. Next week I'll do my best to come with plenty of updates and pics

Npp must be helping with the knee pain.

 

[TeeGee]

Npp must be helping with the knee pain.

Yeh bro it's definitely helping things a little. Especially on the extensions

 

[MUSTANG_18]

Fire cupping - help circulate the blood and show where this issues are more severe by darkness of circles it leaves or some rubbish.

Dry needling - needles into the muscles trigger point. Electro pen used to stimulate the muscle. Basically this is just going deeper into the muscle where and elbow and pressure can't get to

Blading - pretty obvious what this is.... Soul snatching

Alot of explaining took place for each treatment and why we were doing it. Highly recommend for anyone else to give it a try

you doing a lot of alt treatments thats smart dude

 

[TeeGee]

March 10th 2025

Back & traps

Warmups
Mcgill curl ups - 3 sets of 8 per side
Planks front & side - 2 sets 30 second holds
Bird dogs - 3 sets of 10 per side

Workout

Pull-ups
3 sets of 10 slow & controlled

Seated row machine
1) 80kg x 10
2) 100kg x 10
3) 120kg x 10
4) 120kg x 10

Single arm DB row
2 Sets of 37.5kg x 12
2 sets of 35kg x 12

Cable rope pullover
2 Sets of 35kg x 15
2 sets of 30kg x 15

DB shrugs 15 rep 10 second pause 15 more rep
4 sets of 32.5kg

Straight bar cable curls
4 sets of 40kg x 12

Notes - quality workout. Good connection through each set. Pretty happy with today's session

 

[25homes]

Good work

 

[the_alcatraz]

March 10th 2025

Back & traps

Warmups
Mcgill curl ups - 3 sets of 8 per side
Planks front & side - 2 sets 30 second holds
Bird dogs - 3 sets of 10 per side

Workout

Pull-ups
3 sets of 10 slow & controlled

Seated row machine
1) 80kg x 10
2) 100kg x 10
3) 120kg x 10
4) 120kg x 10

Single arm DB row
2 Sets of 37.5kg x 12
2 sets of 35kg x 12

Cable rope pullover
2 Sets of 35kg x 15
2 sets of 30kg x 15

DB shrugs 15 rep 10 second pause 15 more rep
4 sets of 32.5kg

Straight bar cable curls
4 sets of 40kg x 12

Notes - quality workout. Good connection through each set. Pretty happy with today's session

You're really MUCH bigger how did you gain so fast nice!

 

[TeeGee]

You're really MUCH bigger how did you gain so fast nice!

I believe it was just a phenomenal workout. My body felt nice and full for the remainder of the day while getting meals in

 

[Ratatata]

March 10th 2025

Back & traps

Warmups
Mcgill curl ups - 3 sets of 8 per side
Planks front & side - 2 sets 30 second holds
Bird dogs - 3 sets of 10 per side

Workout

Pull-ups
3 sets of 10 slow & controlled

Seated row machine
1) 80kg x 10
2) 100kg x 10
3) 120kg x 10
4) 120kg x 10

Single arm DB row
2 Sets of 37.5kg x 12
2 sets of 35kg x 12

Cable rope pullover
2 Sets of 35kg x 15
2 sets of 30kg x 15

DB shrugs 15 rep 10 second pause 15 more rep
4 sets of 32.5kg

Straight bar cable curls
4 sets of 40kg x 12

Notes - quality workout. Good connection through each set. Pretty happy with today's session

Bro delt arms and upper chest has grown allot, day and night difference from the pic u posted in evo. . Keep crushing brother!!!

 

[TeeGee]

Bro delt arms and upper chest has grown allot, day and night difference from the pic u posted in evo. . Keep crushing brother!!!

Thank you bro. I can already tell this blast will be great

 

[Trenhead3cc]

March 10th 2025

Back & traps

Warmups
Mcgill curl ups - 3 sets of 8 per side
Planks front & side - 2 sets 30 second holds
Bird dogs - 3 sets of 10 per side

Workout

Pull-ups
3 sets of 10 slow & controlled

Seated row machine
1) 80kg x 10
2) 100kg x 10
3) 120kg x 10
4) 120kg x 10

Single arm DB row
2 Sets of 37.5kg x 12
2 sets of 35kg x 12

Cable rope pullover
2 Sets of 35kg x 15
2 sets of 30kg x 15

DB shrugs 15 rep 10 second pause 15 more rep
4 sets of 32.5kg

Straight bar cable curls
4 sets of 40kg x 12

Notes - quality workout. Good connection through each set. Pretty happy with today's session

Looking good bro! Traps are huge

 

[TeeGee]

March 12 2025

Arms - not mucking about today

Preacher curls
1) 40kg x 12
2) 45kg x 12
3) 50kg x 12

Incline seated hammer curls
1) 15kg x 12 per side
2) 15kg x 12 per side
3) 12.5kg x 12 per side

21s with straight barbell
1) 25kg x 21
2) 25kg x 21
3) 20kg x 21

Cable V bar push down
1) 45kg x 12
2) 50kg x 12
3) 55kg x 12
3) 55kg x 12

Over head cable rope extensions
1) 40kg x 12
2) 45kg x 12
3) 50kg x 12
4) 50kg x 12

Dips
4 sets of 10

Cardio - 40 minutes elliptical 280 calories. Nothing crazy just getting it done.

Notes - workouts really starting to go well. Strength is good. Mind is good.

Full daily routine has been mapped out and stuck to the fridge as my life can become chaotic at times and I don't want to find myself overwhelmed

 

[MUSTANG_18]

March 12 2025

Arms - not mucking about today

Preacher curls
1) 40kg x 12
2) 45kg x 12
3) 50kg x 12

Incline seated hammer curls
1) 15kg x 12 per side
2) 15kg x 12 per side
3) 12.5kg x 12 per side

21s with straight barbell
1) 25kg x 21
2) 25kg x 21
3) 20kg x 21

Cable V bar push down
1) 45kg x 12
2) 50kg x 12
3) 55kg x 12
3) 55kg x 12

Over head cable rope extensions
1) 40kg x 12
2) 45kg x 12
3) 50kg x 12
4) 50kg x 12

Dips
4 sets of 10

Cardio - 40 minutes elliptical 280 calories. Nothing crazy just getting it done.

Notes - workouts really starting to go well. Strength is good. Mind is good.

Full daily routine has been mapped out and stuck to the fridge as my life can become chaotic at times and I don't want to find myself overwhelmed

@TeeGee v bar thats what i like on arms with a hammer supperset too

 

[TeeGee]

@TeeGee v bar thats what i like on arms with a hammer supperset too

Next session I'll flip things around a little and will superset the incline hammers with the v bar push downs.

 

[MUSTANG_18]

Next session I'll flip things around a little and will superset the incline hammers with the v bar push downs.

I hope you get good mass dude

 

[TeeGee]

March 15th

Legs

Warmup
Lunges - 3 sets of 10 per leg body weight

Workout

Leg extensions
1) 30kg x 15
2) 35kg x 15
3) 40kg x 15

Squat press machine 3111 tempo
1) 160kg x 10
2) 200kg x 10
3) 200kg x 10
3) 220kg x 10

Lying ham curls
1) 40kg x 15
2) 40kg x 15
3) 35kg x 15
4) 30kg x 15 cramps

V squat machine
1) 100kg x 12
2) 80kg x 12
3) 80kg x 12
4) 60kg x 12

Standing ham curls
5 sets of 10kg x 15 per leg

Cardio
40 minutes on the elliptical (250cals)

 

[the_alcatraz]

March 15th

Legs

Warmup
Lunges - 3 sets of 10 per leg body weight

Workout

Leg extensions
1) 30kg x 15
2) 35kg x 15
3) 40kg x 15

Squat press machine 3111 tempo
1) 160kg x 10
2) 200kg x 10
3) 200kg x 10
3) 220kg x 10

Lying ham curls
1) 40kg x 15
2) 40kg x 15
3) 35kg x 15
4) 30kg x 15 cramps

V squat machine
1) 100kg x 12
2) 80kg x 12
3) 80kg x 12
4) 60kg x 12

Standing ham curls
5 sets of 10kg x 15 per leg

Cardio
40 minutes on the elliptical (250cals)

another pumped leg day @TeeGee hows your back tat?

 

[stevesmi]

heck of a leg session very impressed

 

[SteveMobsterG]

The V-Squat is also known as a Power Squat Machine.

 

[TeeGee]

The V-Squat is also known as a Power Squat Machine.

I've learned something new today. Thanks brother.

 

[TeeGee]

another pumped leg day @TeeGee hows your back tat?

Back tat Is great brother. I'll have to post it up again soon hahaha. Headed back over to Bali in a few weeks for a quick visit. More business focused than leisure

 

[the_alcatraz]

Back tat Is great brother. I'll have to post it up again soon hahaha. Headed back over to Bali in a few weeks for a quick visit. More business focused than leisure

you have the whole back now, any pain?

 

[TeeGee]

you have the whole back now, any pain?

 

[the_alcatraz]

you're like tats top to bottom wow

 

[TeeGee]

you're like tats top to bottom wow

There is still room for more.

No tattoos this trip unfortunately strictly business and networking.

 

[TeeGee]

18th March

Arms

Preacher curls
1) 45kg x 12
2) 50kg x 12
3) 50kg x 12
4) 45kg x 12

Incline seated DB curls 3111 tempo
3 sets of 12.5kg x 12 reps

21's with straight bar
1) 25kg x 21
2) 25kg x 21
3) 20kg x 21

V bar cable push down
1) 55kg x 12
2) 60kg x 12
3) 70kg x 12
4) 70kg x 12

Overhead cable rope extensions
1) 50kg x 15
2) 50kg x 15
3) 45kg x 15
4) 45kg x 15

Dips
1) 20
2) 20
3) 15
4) 10

Cardio - 40 mins elliptical 240 cals

Note - strength and focus is progressing quite well. Was impressed with how dialled in I was with this workout.

Weighing in at 93kg on the dot. Still a good 5-6kg to lose I believe cardio cardio cardio.

Some odd cravings for foods I don't even eat taking place. Just ignoring it though.

 

[Ratatata]

Tattoos look sick bro! Can’t wait to get mine done!!!

 

[25homes]

Nice job

 

[MUSTANG_18]

Tattoos look sick bro! Can’t wait to get mine done!!!

You look better without them dude honestly

 

[MUSTANG_18]

18th March

Arms

Preacher curls
1) 45kg x 12
2) 50kg x 12
3) 50kg x 12
4) 45kg x 12

Incline seated DB curls 3111 tempo
3 sets of 12.5kg x 12 reps

21's with straight bar
1) 25kg x 21
2) 25kg x 21
3) 20kg x 21

V bar cable push down
1) 55kg x 12
2) 60kg x 12
3) 70kg x 12
4) 70kg x 12

Overhead cable rope extensions
1) 50kg x 15
2) 50kg x 15
3) 45kg x 15
4) 45kg x 15

Dips
1) 20
2) 20
3) 15
4) 10

Cardio - 40 mins elliptical 240 cals

Note - strength and focus is progressing quite well. Was impressed with how dialled in I was with this workout.

Weighing in at 93kg on the dot. Still a good 5-6kg to lose I believe cardio cardio cardio.

Some odd cravings for foods I don't even eat taking place. Just ignoring it though.

cardio is HOT you dialing in

 

[ballin2504]

March 15th

Legs

Warmup
Lunges - 3 sets of 10 per leg body weight

Workout

Leg extensions
1) 30kg x 15
2) 35kg x 15
3) 40kg x 15

Squat press machine 3111 tempo
1) 160kg x 10
2) 200kg x 10
3) 200kg x 10
3) 220kg x 10

Lying ham curls
1) 40kg x 15
2) 40kg x 15
3) 35kg x 15
4) 30kg x 15 cramps

V squat machine
1) 100kg x 12
2) 80kg x 12
3) 80kg x 12
4) 60kg x 12

Standing ham curls
5 sets of 10kg x 15 per leg

Cardio
40 minutes on the elliptical (250cals)

@TeeGee that’s a good leg day brother. I bet they were pumped to the max!

 

[TeeGee]

You look better without them dude honestly

Tattoos definitely hide some definition but being tattooed is my thing. I know I'll eventually be covered

cardio is HOT you dialing in

Cardio is giving me the progress.. vascularity is increasing which I'm loving

@TeeGee that’s a good leg day brother. I bet they were pumped to the max!

Absolutely bro. I've had alot of issues with my legs the past few months from tightness which resulted in weakening my meniscus etc. Things are finally improving so I'd like to believe the numbers on leg days will continue to improve

 

[MUSTANG_18]

Tattoos definitely hide some definition but being tattooed is my thing. I know I'll eventually be covered

Cardio is giving me the progress.. vascularity is increasing which I'm loving

Absolutely bro. I've had alot of issues with my legs the past few months from tightness which resulted in weakening my meniscus etc. Things are finally improving so I'd like to believe the numbers on leg days will continue to improve

Its a thing some guys love it some hate it as always

 

[Tiger Salman Khan]

18th March

Arms

Preacher curls
1) 45kg x 12
2) 50kg x 12
3) 50kg x 12
4) 45kg x 12

Incline seated DB curls 3111 tempo
3 sets of 12.5kg x 12 reps

21's with straight bar
1) 25kg x 21
2) 25kg x 21
3) 20kg x 21

V bar cable push down
1) 55kg x 12
2) 60kg x 12
3) 70kg x 12
4) 70kg x 12

Overhead cable rope extensions
1) 50kg x 15
2) 50kg x 15
3) 45kg x 15
4) 45kg x 15

Dips
1) 20
2) 20
3) 15
4) 10

Cardio - 40 mins elliptical 240 cals

Note - strength and focus is progressing quite well. Was impressed with how dialled in I was with this workout.

Weighing in at 93kg on the dot. Still a good 5-6kg to lose I believe cardio cardio cardio.

Some odd cravings for foods I don't even eat taking place. Just ignoring it though.

@TeeGee Amazing updates man........

 

[RoySimpson]

March 15th

Legs

Warmup
Lunges - 3 sets of 10 per leg body weight

Workout

Leg extensions
1) 30kg x 15
2) 35kg x 15
3) 40kg x 15

Squat press machine 3111 tempo
1) 160kg x 10
2) 200kg x 10
3) 200kg x 10
3) 220kg x 10

Lying ham curls
1) 40kg x 15
2) 40kg x 15
3) 35kg x 15
4) 30kg x 15 cramps

V squat machine
1) 100kg x 12
2) 80kg x 12
3) 80kg x 12
4) 60kg x 12

Standing ham curls
5 sets of 10kg x 15 per leg

Cardio
40 minutes on the elliptical (250cals)

@TeeGee awesome routine right here!

 

[TeeGee]

March 22nd

Legs

Warmups - too much to name. Also don't know the names

Workout

Lunges (bodyweight only)
3 sets of 20

Leg extensions
2 sets of 40kg x 15
2 sets of 35kg x 15

Squat press 3111 tempo
4 sets of 200kg x 10

Lying hamstring curls 2111 tempo
4 sets of 35kg x 12

V squat
2 sets of 80kg x 12
2 sets of 60kg x 12
1 set of 40kg x 20

Standing hamstring curls
5 sets of 10kg x 15 reps per leg
(Great finisher)

Notes - 3 visits into therapy on my legs and I've noticed significant improvements not just within strength of my legs but the way they both look and feel. Especially during my workouts.

Alot of stretches & therapy provided. I have finished my weekly visit and now doing fortnightly.

Ofcourse I now have sciatic issues the beauty of muscles loosening up and making me realise how much my body has been hurting haha..

Apologies for my lack of posting this week. Very full on week with work and personal life

 

[the_alcatraz]

March 22nd

Legs

Warmups - too much to name. Also don't know the names

Workout

Lunges (bodyweight only)
3 sets of 20

Leg extensions
2 sets of 40kg x 15
2 sets of 35kg x 15

Squat press 3111 tempo
4 sets of 200kg x 10

Lying hamstring curls 2111 tempo
4 sets of 35kg x 12

V squat
2 sets of 80kg x 12
2 sets of 60kg x 12
1 set of 40kg x 20

Standing hamstring curls
5 sets of 10kg x 15 reps per leg
(Great finisher)

Notes - 3 visits into therapy on my legs and I've noticed significant improvements not just within strength of my legs but the way they both look and feel. Especially during my workouts.

Alot of stretches & therapy provided. I have finished my weekly visit and now doing fortnightly.

Ofcourse I now have sciatic issues the beauty of muscles loosening up and making me realise how much my body has been hurting haha..

Apologies for my lack of posting this week. Very full on week with work and personal life

you look soooo jacked in that pic bro impressive your growth @TeeGee
you get any deep tissue done?
and squat press 200kg!!!!

 

[TeeGee]

you look soooo jacked in that pic bro impressive your growth @TeeGee
you get any deep tissue done?
and squat press 200kg!!!!

Still alot of work to be done bro.

Yes full therapy on the legs. Deep tissue. Scraping. Dry needling etc

 

[the_alcatraz]

Still alot of work to be done bro.

Yes full therapy on the legs. Deep tissue. Scraping. Dry needling etc

No matter what your look is great.

 

[TeeGee]

March 26th

Quick shoulder bashing

Workout

Dumbbell side laterals
7 sets of 12.5kg x 12 reps

Dumbbell front raises
5 sets of 12.5kg x 10 per side

Seated dumbbell rear delt raise
5 sets of 25kg x 15 reps

Dumbbell shrugs
5 sets of 30kg x 20 blasted follow by 25kg 6 pause reps

Cable upright row
5 sets 55kg x 15

Finished. In an out within 40 minutes.

Sciatic nerve pain is gone from lower back but can still feel the tightness down through hamstring and calf. Lots of stretching. I'm amazed with all these things presenting themselves since beginning therapy on my legs

It's all worthwhile though

 

[MUSTANG_18]

March 26th

Quick shoulder bashing

Workout

Dumbbell side laterals
7 sets of 12.5kg x 12 reps

Dumbbell front raises
5 sets of 12.5kg x 10 per side

Seated dumbbell rear delt raise
5 sets of 25kg x 15 reps

Dumbbell shrugs
5 sets of 30kg x 20 blasted follow by 25kg 6 pause reps

Cable upright row
5 sets 55kg x 15

Finished. In an out within 40 minutes.

Sciatic nerve pain is gone from lower back but can still feel the tightness down through hamstring and calf. Lots of stretching. I'm amazed with all these things presenting themselves since beginning therapy on my legs

It's all worthwhile though

You are steady every time, want to see how your food is going

 

[TeeGee]

March 27th

Chest day (outside of program)

Warm up
- 60 pushups
- 3 sets of mcgill curl ups 10 reps per side
- planks front & side

Workout

Peck deck (squeeze focus)
5 sets of 45kg x 15 reps

Wide chest press machine (3111 tempo)
4 sets of 80kg x 14 reps

Decline cable flies (squeeze focus)
4 sets of 30kg x 15 reps

Incline dumbbell flies (3111 tempo)
3 sets of 17.5kg x 10 reps

Pushups
3 sets of 20

Fun work out. Connection to the muscle was off the charts. This cut sometimes feels like a bulk

Will get some meals posted up tomorrow

 

[the_alcatraz]

March 27th

Chest day (outside of program)

Warm up
- 60 pushups
- 3 sets of mcgill curl ups 10 reps per side
- planks front & side

Workout

Peck deck (squeeze focus)
5 sets of 45kg x 15 reps

Wide chest press machine (3111 tempo)
4 sets of 80kg x 14 reps

Decline cable flies (squeeze focus)
4 sets of 30kg x 15 reps

Incline dumbbell flies (3111 tempo)
3 sets of 17.5kg x 10 reps

Pushups
3 sets of 20

Fun work out. Connection to the muscle was off the charts. This cut sometimes feels like a bulk

Will get some meals posted up tomorrow

@TeeGee push ups is what you gotta do so many players not doing it bro its nuts
you should able to close with 100 push ups easy

 

[stevesmi]

60 pushups is fantastic!

 

[SteveMobsterG]

It's just PEC deck. The pec, of course, comes from the name of the chest muscles. No K

 

[TeeGee]

It's just PEC deck. The pec, of course, comes from the name of the chest muscles. No K

I don't think I've ever taken notice that I even do this

Thanks brother.

 

[MUSTANG_18]

I don't think I've ever taken notice that I even do this

Thanks brother.

you got grammar trolled by a Uk dude lol
@mobster i listen to you on the podcast you funny man

 

[ballin2504]

March 27th

Chest day (outside of program)

Warm up
- 60 pushups
- 3 sets of mcgill curl ups 10 reps per side
- planks front & side

Workout

Peck deck (squeeze focus)
5 sets of 45kg x 15 reps

Wide chest press machine (3111 tempo)
4 sets of 80kg x 14 reps

Decline cable flies (squeeze focus)
4 sets of 30kg x 15 reps

Incline dumbbell flies (3111 tempo)
3 sets of 17.5kg x 10 reps

Pushups
3 sets of 20

Fun work out. Connection to the muscle was off the charts. This cut sometimes feels like a bulk

Will get some meals posted up tomorrow

@TeeGee nice work. Keep after it.

 

[TeeGee]

March 30th

Leg day in tribute of my close mate going back to jail as he can't give up the life !! He's got some killer legs and swears black and blue his approach to legs is Numero Uno.

Low weight. High reps or sets

Body weight lunges
6 sets of 20

Leg extensions
5 sets of 25kg x 25 reps
2 drop sets 25kg x 15, 20kg x 10, 15kg x 8

Squat press
3 sets of 160kg x 12
2 sets of 200kg x 10
2 sets of 120kg x 16

Kneeling hamstring curls
7 sets of 10kg x 16 per leg

Standing calf raises
10 sets of 50kg x 20

Notes - workout was very different. Super easy on the knees.. incredible pump with veins coming through very nicely.

Taking my focus away from the scales now. NPP be playing mind games when i focus on scales

 

[Noah Wixx]

March 27th

Chest day (outside of program)

Warm up
- 60 pushups
- 3 sets of mcgill curl ups 10 reps per side
- planks front & side

Workout

Peck deck (squeeze focus)
5 sets of 45kg x 15 reps

Wide chest press machine (3111 tempo)
4 sets of 80kg x 14 reps

Decline cable flies (squeeze focus)
4 sets of 30kg x 15 reps

Incline dumbbell flies (3111 tempo)
3 sets of 17.5kg x 10 reps

Pushups
3 sets of 20

Fun work out. Connection to the muscle was off the charts. This cut sometimes feels like a bulk

Will get some meals posted up tomorrow

@TeeGee wtf kind of cut are you on thst it feels like a bulk give me the secret lol.

 

[TeeGee]

@TeeGee wtf kind of cut are you on thst it feels like a bulk give me the secret lol.

I've gotta be honest mate. It's beginning to feel like a bulk for me also. I was stripping down but each time I hit 92kg my body plays games and bounces back to 94kg

Holding onto water.... In the gym I look and feel great. Outside of the gym I'm not always feeling like I'm lean enough

 

[the_alcatraz]

March 30th

Leg day in tribute of my close mate going back to jail as he can't give up the life !! He's got some killer legs and swears black and blue his approach to legs is Numero Uno.

Low weight. High reps or sets

Body weight lunges
6 sets of 20

Leg extensions
5 sets of 25kg x 25 reps
2 drop sets 25kg x 15, 20kg x 10, 15kg x 8

Squat press
3 sets of 160kg x 12
2 sets of 200kg x 10
2 sets of 120kg x 16

Kneeling hamstring curls
7 sets of 10kg x 16 per leg

Standing calf raises
10 sets of 50kg x 20

Notes - workout was very different. Super easy on the knees.. incredible pump with veins coming through very nicely.

Taking my focus away from the scales now. NPP be playing mind games when i focus on scales

I've gotta be honest mate. It's beginning to feel like a bulk for me also. I was stripping down but each time I hit 92kg my body plays games and bounces back to 94kg

Holding onto water.... In the gym I look and feel great. Outside of the gym I'm not always feeling like I'm lean enough

if it feels like a bulk why not do it bro?
@TeeGee you can do a lean bulk easy without evening gaining fat just recomp it

 

[RoySimpson]

March 27th

Chest day (outside of program)

Warm up
- 60 pushups
- 3 sets of mcgill curl ups 10 reps per side
- planks front & side

Workout

Peck deck (squeeze focus)
5 sets of 45kg x 15 reps

Wide chest press machine (3111 tempo)
4 sets of 80kg x 14 reps

Decline cable flies (squeeze focus)
4 sets of 30kg x 15 reps

Incline dumbbell flies (3111 tempo)
3 sets of 17.5kg x 10 reps

Pushups
3 sets of 20

Fun work out. Connection to the muscle was off the charts. This cut sometimes feels like a bulk

Will get some meals posted up tomorrow

@TeeGee Nice work getting that extra chest day in! Sounds like you had a great mind-muscle connection, which is key. High volume and solid weight, especially on those presses. Push-ups at the end are a great finisher. Looking forward to seeing the meals tomorrow! Keep crushing it!

 

[25homes]

Great work here

 

[Tiger Salman Khan]

March 30th

Leg day in tribute of my close mate going back to jail as he can't give up the life !! He's got some killer legs and swears black and blue his approach to legs is Numero Uno.

Low weight. High reps or sets

Body weight lunges
6 sets of 20

Leg extensions
5 sets of 25kg x 25 reps
2 drop sets 25kg x 15, 20kg x 10, 15kg x 8

Squat press
3 sets of 160kg x 12
2 sets of 200kg x 10
2 sets of 120kg x 16

Kneeling hamstring curls
7 sets of 10kg x 16 per leg

Standing calf raises
10 sets of 50kg x 20

Notes - workout was very different. Super easy on the knees.. incredible pump with veins coming through very nicely.

Taking my focus away from the scales now. NPP be playing mind games when i focus on scales

@TeeGee You killed the squat press bro....legit update........

 

[TeeGee]

@TeeGee You killed the squat press bro....legit update........

I've stopped trying to lift with the ego. I went through a phase of getting upset I lift lower weight.

But I lost sight of the fact the connection and form has improved 10 fold.

 

[the_alcatraz]

I've stopped trying to lift with the ego. I went through a phase of getting upset I lift lower weight.

But I lost sight of the fact the connection and form has improved 10 fold.

ego lifting is all injuries

 

[TeeGee]

Sorry guys been a little lazy with the log while in Bali.

April 7th

Back & traps @ hammerhead fitness seminyak, Bali..

Disclaimer. Partner joining me on these sessions so it's catered to suit both of us.

Warm ups
Pull ups - 5 sets of 12 reps
Mcgill curl ups - 3 sets of 10 per side

Lat pull down pinload
1) 60kg x 20
3) 70kg x 20
4) 85kg x 14
5) 90kg x 12

Cable rope pullover
4 sets 40kg x 15

Seated cable row
1) 70kg x 15
2) 80kg x 12
3) 90kg x 10
4) 90kg x 10

Lat pullover machine
1) 30kg x 25
2) 50kg x 20
3) 60kg x 16
4) 70kg x 16
5) 70kg x 16

20kg plate 2 hand front raises
4 sets of 16

Dumbbell shrugs
4 sets of 20kg per hand 20 reps with squeeze

Cardio - 5,000 steps accumulated by walking to and from the gym

Second gym I've tried in Bali. More of a local vibe. Very old school feel to it which was cool. Absolute hot box though. Signs everywhere regarding not taking photos and respecting members so there's no real photos I can show

Except a cool incline pec deck that I can't say I've seen before. Got a photo before noticing the signs.

A nice villa shot by the pool

And my 130m bungee jump at nusa penida

And of course a few meals

 

[the_alcatraz]

Sorry guys been a little lazy with the log while in Bali.

April 7th

Back & traps @ hammerhead fitness seminyak, Bali..

Disclaimer. Partner joining me on these sessions so it's catered to suit both of us.

Warm ups
Pull ups - 5 sets of 12 reps
Mcgill curl ups - 3 sets of 10 per side

Lat pull down pinload
1) 60kg x 20
3) 70kg x 20
4) 85kg x 14
5) 90kg x 12

Cable rope pullover
4 sets 40kg x 15

Seated cable row
1) 70kg x 15
2) 80kg x 12
3) 90kg x 10
4) 90kg x 10

Lat pullover machine
1) 30kg x 25
2) 50kg x 20
3) 60kg x 16
4) 70kg x 16
5) 70kg x 16

20kg plate 2 hand front raises
4 sets of 16

Dumbbell shrugs
4 sets of 20kg per hand 20 reps with squeeze

Cardio - 5,000 steps accumulated by walking to and from the gym

Second gym I've tried in Bali. More of a local vibe. Very old school feel to it which was cool. Absolute hot box though. Signs everywhere regarding not taking photos and respecting members so there's no real photos I can show

Except a cool incline pec deck that I can't say I've seen before. Got a photo before noticing the signs.

A nice villa shot by the pool

And my 130m bungee jump at nusa penida

And of course a few meals

this quality food id be lazy too bro lol
its a nice place to live for sure damn

 

[stevesmi]

that's an awesome video man how much did it cost to do the bungee jump? looks like they have a drone filming you

 

[TeeGee]

this quality food id be lazy too bro lol
its a nice place to live for sure damn

Moving here is slowly entering my mind

that's an awesome video man how much did it cost to do the bungee jump? looks like they have a drone filming you

Breakdown.

$180aud for my partner and I to be picked up from our villa and taken to the port to get fast boat to the island and also return. All covered.

$270aud to bungee jump
$40aud for hand held GoPro and phone video from behind
$60aud for drone footage

So I have 3 separate copies of the video. Absolutely worth every dollar but I would say it's a one and done activity