Approved Log 💪 School Pickup Physique 2025 - My Competition Log

[flexymcflexface]

Ok, time to play catch up.


Got back the other week from a work trip and went straight into the man flu, so training's been pretty minimal… but we’re back at it this morning and rolling again.


No gains in strength, as I didn’t start blasting while sick — didn’t want to drag the illness out any longer.


Did take steps on the diet though. Locked in 18 meals for the week. Macros aren’t perfect, but the calories are sitting right where I need them — and it’s a hell of a lot better than what I was eating.


Not gonna lie, I’m a bit pissed to feel like I’m behind… but also not, because there’s no point starting something properly and then going backwards.

 

[hubbles]

Good to see you back in the game my bro. Life hits hard sometimes but sounds like you handled it smart. Keep pushing forward brother, momentum’s everything.

 

[flexymcflexface]

OK so prety much day one yet again.

Followed the same workout on the first day. This time food was pre made (sooo good to save time)


Food Diary

Fasted until 12PM

Meal 1:

Steak sandwich from the gym. This is beyond amazing, this sandwich.

Meal 2:

Protein shake

Meal 3 (Dinner Blowout):
Roast Meat with Vegetables

Meal 4.

Sausages in spaghetti. (This was spicy as hell so had to have a glass of milk)


Workout: Upper Body 1 – Super Set Style


Block A – Chest & Back

• Incline Barbell Press(meant to be dumbbells )
  • 4 sets of 40kg x 12 reps
• DB Prone Row
  • 4 sets of 15kg x 12 reps

Block B – Chest & Back

Incline Press (again, barbell instead of DBs)

• 4 sets of 40kg x 12 reps

Close-Grip Lat Pulldown

• 4 sets of 55kg x 12 reps

Block C – Shoulders, Biceps & Triceps

• DB Lateral Raises(my weak spot)
  • 3 sets of 6kg x 15 reps (definitely could go heavier next time)
• DB Incline Curls(these suck but we move)
  • 3 sets of 9kg x 15 reps
• DB Incline Tricep Extensions
  • 3 sets of 8kg x 15 reps

Warm-up and cool-down walk on either side of the session

Recovery

After the gym, hit the recovery centre:

• Hot Pools: 30 minutes
• Sauna: 25 minutes

 

[hubbles]

Thay's a solid restart bro... food prep is a game changer and will keep you way more consistent. Recovery also looks

 

[flexymcflexface]

Day 2 Log – Leg Day (well feels like day 2)

It’s been nearly 3 months since I’ve trained legs… and I’m definitely not looking forward to how tomorrow’s going to feel.

Workout

A. BB Back Squat

• 60 kg × 12
• 60 kg × 12
• 60 kg × 12
• 60 kg × 12

B1. 45° Back Extension

• Bodyweight × 15
• Bodyweight × 15
• Bodyweight × 15

B2. Dead Bug – Short Lever

• 15 reps
• 15 reps
• 15 reps

C1. Leg Press – Feet Close

• 180 kg × 15
• 180 kg × 15
• 180 kg × 15

C2. Prone Leg Curl

• 30 kg × 15
• 30 kg × 15
• 30 kg × 15

D. Seated Calf Raise

• 20 kg × 20
• 20 kg × 20
• 20 kg × 20

Food Tracking​

• Breakfast: Protein shake
• Lunch: Seafood and chicken fried rice
• Snack (on the road):
  
  • Protein shake
  • 3 sushi rolls:
    
    • Salmon & avocado
    • Prawn & avocado
    • California roll (yes, I know it’s not real crab—but it tastes good!)
• Dinner: Korean chicken with kimchi
  
  • Spicy as hell. Honestly, I’m a bit of a big girl with spice, so I had it with a glass of milk to survive it.

Health Notes

• Doctor Visit:
  Got a weird burning sensation on my right knee when stretching. Doc suspects a nerve issue—referral to a specialist booked.
• Bloods:
  Bloodwork is booked for tomorrow morning.
  Had bloods done about a month ago and lipids were a bit off—hoping they’ve improved. Good to have a baseline before starting again.
• Injections:
  First shot goes in tomorrow, straight after bloods

 

[musclemaniac]

t’s been nearly 3 months since I’ve trained legs… and I’m definitely not looking forward to how tomorrow’s going to feel.

How were the legs

 

[ChasetheCase]

Good to see you back, how's the DOMs?

 

[Skays]

Got a weird burning sensation on my right knee when stretching. Doc suspects a nerve issue—referral to a specialist booked.

That does sound like a pinched nerve or even a nerve entrapment. Good move getting a referral. Just avoid aggressive stretches in the meantime so you don’t aggravate it.