Approved Log My Training Log

[Skays]

Yeah it has been well worth it for what we paid. The fruit pic is from breakfast, along with some eggs, toast and bacon....the rest of the pics have been local restaurants. They're really onto it with healthy options over here. Has been a killer trip, we're on the 11:55pm out of here tonight.

Have a safe flight back home bro!

 

[Fletch Elliot]

14/08/25

Landed back home this morning. Glad to be back on home turf.

Weighed in at 90.6kg fasted not long after walking in the door. To keep progressing at the planned rate my weight would need to hit 91.3kg this Sunday which I feel will be a stretch. Will get back to calculating a weekly average as of next week. I have hit weight/muscle gain plateau's at 90.5 kg on previous cycles. I am not overly concerned but have purchased NPP, which I plan on running at 140mg/week in a few weeks if the planned increase in calories doesn't keep the scales moving in the right direction. Will leave the NPP up my sleeve for now and pull the trigger if/when needed.

Top up order from @ozsteroids was waiting in my locker box, which helped get me back into a "dialled in" mindset. Hit a pull workout in the home gym...really enjoyed the reintroduction of var after a week off

 

[Fletch Elliot]

Have a safe flight back home bro!

Thanks bro, hit the tarmac safe and sound!

 

[Fletch Elliot]

I find Bali’s really picked up .. especially with the quality of restaurants and bars now. I was really impressed the last time I went.

How cheap are the taxis and scooters, I was getting around for anywhere between about $3 to $20 .. crazy!

I agree, was impressed all round. We hired a couple of scooters and used taxis for moving the whole family around. So cheap. Already planning the next trip

 

[Skays]

14/08/25

Landed back home this morning. Glad to be back on home turf.

Weighed in at 90.6kg fasted not long after walking in the door. To keep progressing at the planned rate my weight would need to hit 91.3kg this Sunday which I feel will be a stretch. Will get back to calculating a weekly average as of next week. I have hit weight/muscle gain plateau's at 90.5 kg on previous cycles. I am not overly concerned but have purchased NPP, which I plan on running at 140mg/week in a few weeks if the planned increase in calories doesn't keep the scales moving in the right direction. Will leave the NPP up my sleeve for now and pull the trigger if/when needed.

Top up order from @ozsteroids was waiting in my locker box, which helped get me back into a "dialled in" mindset. Hit a pull workout in the home gym...really enjoyed the reintroduction of var after a week off

View attachment 5007

I like the spreadsheet. I plan out my cycles like this and keep track.

 

[Fletch Elliot]

I like the spreadsheet. I plan out my cycles like this and keep track.

Thanks @Skays gives a good long term view to record and assess if any changes need to be implemented!

 

[Fletch Elliot]

Yesterdays leg workout 16/08/25

Notes: After a few weeks of hitting legs in visited gyms, I find nothing gets the quad outer sweep pumped like the hack squat at my local. Low, close feet placement, slower eccentric, hard push out of the bottom, pyramid set to failure...job done! Well almost. Went straight into medium weight leg press to finish them off!

May have another impromptu work trip to Mildura mid-week. Have been living out of a suitcase of late. 5 hr drive from home, no biggie...have a gym I like there and some food spots which are on point.

Leg extension
60kg x 20
130kg x 14
130kg x 13
100kg x 12

Hack squat
80kg x 15
120kg x 10
160kg x 9
160kg x 7
120kg to failure
80kg to failure

Leg press
120kg x 18
160kg x 12
160kg x 10
120kg x failure

Seated Leg curl
45kg x 18
54kg x 12
54kg x 12
49.5kg x 12
45kg x 15
45kg x 13

Lying hamstring curl
60kg x 12
90kg x 8
80kg x 7
60kg to failure

Standing Calf Raise (60 sec rest)
70kg x 20
65kg x 18
60kg x 16
55kg x 14
50kg x 10

Adductor machine
80kg x 15
100kg x 12
100kg x 10
90kg x 9
80kg to failure

 

[hubbles]

Thats a good leg sesh brother. Nice sets back to back

 

[shawShanks]

I'm a big fan of EQ. Test derivatives seem to agree with me. In past EQ cycles towards the end had slightly elevated bp and slight blood thickening but remedied with a blood donation.

Week 1-4 of current cycle, ran EQ with DBol which gave great vascularity from the EQ combined with the bubble look from the DBol. As I'm running with reasonably low bodyfat, I had minimal water retention and E2 sides. Killer combo for me.

EQ’s works slow but gives you that dry vascular look, especially when bodyfat’s low. Boys have probably mentioned about watching for high BP and thick blood over time. Just be mindful of those things

 

[ChasetheCase]

Awesome leg session, hate to be your adductors that day!

 

[Fletch Elliot]

EQ’s works slow but gives you that dry vascular look, especially when bodyfat’s low. Boys have probably mentioned about watching for high BP and thick blood over time. Just be mindful of those things

No probs, will do @shawShanks

 

[Fletch Elliot]

Awesome leg session, hate to be your adductors that day!

I walked out of the gym bow legged like I had been riding a horse all day

 

[Fletch Elliot]

19-08-25

Notes: Weighed in fasted at 91.2 kg yesterday morning. Happy with that. To keep things ticking along, I have bought forward an increase in daily calories to this week. As of yesterday, I am now consuming 3734 cals daily - 286 protein, 481 carbs, 74 fat. I have been utilising carb and protein powder to fill in the gaps.

I will see how my weekly average weight is looking at the start of next week to assess the earlier inclusion of NPP into the cycle. I will most likely pull the trigger in the week beginning the 8th of September to get 8 weeks of 140mg/week NPP before heading into a 4 week health phase before I begin contest prep.

 

[shawShanks]

19-08-25

Notes: Weighed in fasted at 91.2 kg yesterday morning. Happy with that. To keep things ticking along, I have bought forward an increase in daily calories to this week. As of yesterday, I am now consuming 3734 cals daily - 286 protein, 481 carbs, 74 fat. I have been utilising carb and protein powder to fill in the gaps.

I will see how my weekly average weight is looking at the start of next week to assess the earlier inclusion of NPP into the cycle. I will most likely pull the trigger in the week beginning the 8th of September to get 8 weeks of 140mg/week NPP before heading into a 4 week health phase before I begin contest prep.

View attachment 5088

That NPP timing makes sense

 

[Fletch Elliot]

Todays pull workout 21/08/25

Notes: Have been working out of Mildura for the last couple of days. If anyone knows the Commodore Hotel, I managed to score the room on the corner of the main drag, which is also a few metres from where B-Doubles barrel through 24/7 on their way cross country. Hasn't been overly conducive to sleep Anyway, enough complaining, got my work done and hit a 5pm pull session at Snap Fitness.

Some of their machines are great, the tension on the cables is also very smooth and constant, other machines don't deliver to put it kindly! Most pull days will start with a variant of lat pulldown, then smash back first and move onto mid/rear delts and bi's or if the gym is busy I might move between back, shoulder, bi movements. Today was the later.

Overall was a good one, walked out of the gym feeling wide.

Close grip lat pulldown
40kg x 18
50kg x 12
80kg x 7
70kg x 8

Standing lateral dumbbell raise
12.5kg x 16
12.5kg x 12
10kg to failure
10kg to failure

Lat Pullover - cable
25kg x 16
27.5kg x 12
27.5kg x 11
25kg to failure

Upright cable row - super setted with bicep curl
37.5kg x 12
35kg x 12
32.5kg x 15
30kg x 16

Cable bicep curl
20kg x 18
20kg x 16
17.5kg x 18
17.5kg x failure
20kg to failure

Machine single arm mid row
40kg x 12
40kg x 8
30kg x 10
20kg to failure

Cable face pull
25kg x 18
25kg x 16
20kg x 14
20kg x 12
17.5kg to failure

 

[ChasetheCase]

This is really making me want to mix up my workout a bit and put more cable work in. Once I'm back to normality with training that is.

 

[Fletch Elliot]

This is really making me want to mix up my workout a bit and put more cable work in. Once I'm back to normality with training that is.

Hopefully the shoulder recovery is swift and you find a balance between BJJ and resistance training. I do like cable work and mostly try to leave it towards the end of the lift if possible. Also good for injury mitigation...and a monster pump

 

[Fletch Elliot]

Yesterdays push workout 23/08/25

Notes - Back from Mildura on Friday. No work trips on the calendar until the end of the year, so can completely lock in and work the routine. My goal of 98kg by the 3rd of November is seeming highly achievable, perhaps will push the 100kg mark. Weight seems to be increasing consistently. Although there seems to be a bit of fluff, visible in the lack of definition and vascualrity in the unpumped leg pics below. I am happy to loose a few veins for a couple of months in the persuit of packing on muscle. I know if I stick to the plan, the vascularity and definition will return during prep early next year. As long as I don't exceed 15% BF this bulking phase, I'll be laughing!

Push workout yesterday felt good. Saturday morning is always a good vibe at my local!

Nailed the upper chest/front delts with 3 degrees of incline. First at 30, then 45, then 80 for the front delts. Moved straight into a cable fly...pecs fried! Finished off with some medial delt work and then triceps. Went heavy-ish with tricep pushdowns and dropsetted at the end. For long head activation, moved onto overhead tricep extensions.


Incline dumbbell press (30 degrees)
30kg (db) x 8
42.5kg (db) x 8
50kg (db) x 7
50kg (db) x 5
42.5 (db) to failure

Incline dumbbell press (45 degrees)
40kg (db) x 8
40kg (db) x 7
40kg (db) x 5

Dumbbell shoulder press (80 degrees)
37.5kg (db) x 9
37.5 kg (db) x 8
35kg (db) x 8
30kg (db) to failure

Cable flys
25kg x 17
25kg x 15
20kg x 15
17.5kg to failure

Seated lateral raise machine
30kg x 14
25kg x 15
20kg x 15
17.5kg to failure

Tricep cable pushdown (v bar)
37.5kg x 20
40kg x 17
50kg x 14
50kg x 12 - into drop set
30kg to failure
25kg to failure

Overhead tricep extension (rope)
20kg x 15
20kg x 12
17.5kg to failure
15kg to failure

 

[VMfreaks]

Nice work brother. This is good bulk

 

[Skays]

Yesterdays push workout 23/08/25

Notes - Back from Mildura on Friday. No work trips on the calendar until the end of the year, so can completely lock in and work the routine. My goal of 98kg by the 3rd of November is seeming highly achievable, perhaps will push the 100kg mark. Weight seems to be increasing consistently. Although there seems to be a bit of fluff, visible in the lack of definition and vascualrity in the unpumped leg pics below. I am happy to loose a few veins for a couple of months in the persuit of packing on muscle. I know if I stick to the plan, the vascularity and definition will return during prep early next year. As long as I don't exceed 15% BF this bulking phase, I'll be laughing!

Push workout yesterday felt good. Saturday morning is always a good vibe at my local!

Nailed the upper chest/front delts with 3 degrees of incline. First at 30, then 45, then 80 for the front delts. Moved straight into a cable fly...pecs fried! Finished off with some medial delt work and then triceps. Went heavy-ish with tricep pushdowns and dropsetted at the end. For long head activation, moved onto overhead tricep extensions.


Incline dumbbell press (30 degrees)
30kg (db) x 8
42.5kg (db) x 8
50kg (db) x 7
50kg (db) x 5
42.5 (db) to failure

Incline dumbbell press (45 degrees)
40kg (db) x 8
40kg (db) x 7
40kg (db) x 5

Dumbbell shoulder press (80 degrees)
37.5kg (db) x 9
37.5 kg (db) x 8
35kg (db) x 8
30kg (db) to failure

Cable flys
25kg x 17
25kg x 15
20kg x 15
17.5kg to failure

Seated lateral raise machine
30kg x 14
25kg x 15
20kg x 15
17.5kg to failure

Tricep cable pushdown (v bar)
37.5kg x 20
40kg x 17
50kg x 14
50kg x 12 - into drop set
30kg to failure
25kg to failure

Overhead tricep extension (rope)
20kg x 15
20kg x 12
17.5kg to failure
15kg to failure

There some thick trunks brother