Approved Log My Trainming Log - Test, Deca, Mast 2025 build

[darkHORSE]

Food does look amazing. My brother has issues with gluten and dairy. Soon as he eats it he bloats and has stomach cramps all night. He actually sees a naturopath that brews some different sorts of medicine (apparently stinks and tastes horrible). When his on it and stays away from the dairy etc.. his fine. The problem is, he loves his dairy... and that's when he falls off the wagon. He also had a leaky gut, which was another drama he had to deal with.

 

[flexymcflexface]

Weekly Recap

Hey lads, it’s been one of those weeks where I’ve been too exhausted to even open the computer for updates. I didn’t manage to do my check-in photo, but here’s a recap of the week (PS: I thought today was Friday!).

Injections Update
I’m still doing three-time weekly injections, and it’s much better for managing the volume due to the Deca’s strength being 100mg. Splitting it into three makes it much easier.

No issues at all—I’ve been injecting into my arms and thighs with zero pain, which is great.



Tuesday: Rest day (just due to mayhem).



Wednesday Workout

Leg Press

1. 90kg · 12 reps
2. 90kg · 12 reps
3. 130kg · 12 reps
4. 210kg · 12 reps
5. 210kg · 12 reps
6. 210kg · 12 reps

Seated Leg Curls

1. 40kg · 15 reps
2. 45kg · 10 reps
3. 55kg · 10 reps
4. 55kg · 10 reps
5. 55kg · 10 reps

Lying Leg Curls

1. 15kg · 12 reps
2. 20kg · 10 reps
3. 25kg · 12 reps
4. 30kg · 10 reps
5. 30kg · 10 reps

Leg Extensions

1. 30kg · 15 reps
2. 35kg · 15 reps
3. 45kg · 12 reps
4. 45kg · 13 reps

Hack Squats

1. 20kg · 15 reps
2. 20kg · 15 reps
3. 30kg · 15 reps
4. 30kg · 15 reps
5. 30kg · 15 reps

Thursday: Rest day due to work. Time management is always a bit of an issue for me—need to get better with it.



Friday Workout

• Bench Press: Barbell
  • 40kg · 12 reps
  • 50kg · 12 reps
  • 70kg · 10 reps
  • 70kg · 9 reps
  • 70kg · 7 reps
• Incline Bench Press: Dumbbells
  • 17.5kg · 12 reps
  • 17.5kg · 12 reps
  • 17.5kg · 10 reps
• Butterfly with Wide Grip: Machine
  • 20kg · 12 reps
  • 25kg · 12 reps (2 sets)
• Low Cable Flys: Cable
  • 7.5kg · 12 reps
  • 10kg · 10 reps (2 sets)
• Curls: EZ Bar
  • 25kg · 12 reps (3 sets)
• Preacher Curls: Dumbbells
  • 10kg · 12 reps (2 sets)
  • 12.5kg · 12 reps
• Curls: Cable
  • 12.5kg · 12 reps (2 sets)

Saturday: Missed my workout today only just walked in the door from work



Upcoming Week
Heading off for a family trip, but the resort has one of the most high-tech gyms in Australia for hotels—so much so that AFL teams train there. No excuses for skipping workouts! The food might not be 100% on track, but I’ll make it work.

 

[flexymcflexface]

Alright, day one of the trip is in the books!

I’m not stressing about the diet this week. I’ll eat some gluten, probably feel like crap, and lounge by the pool while I regret it—but it’s all part of the holiday fun. A few drinks by the pool? Absolutely.

The gym isn’t quite as high-end as advertised, but it’s still fantastic—definitely better than some commercial gyms. For workouts, I’m keeping it casual and doing whatever feels good. Today, I went for a 45-minute HIIT session:



Workout:

• 10 reps each, 15 seconds rest, then move to the next exercise:
  • Calf Raises
  • Jumping Jacks
  • Running on the Spot
  • Sit-Ups
  • Lunges
  • Reverse Plank
  • Mountain Climbers
  • Supermans
  • Tricep Dips
  • Burpees
  • Jump Rope
  • Ski Jumps
  • V-Sits
  • Shadow Boxing
  • Plank
  • Side Hops

Food Choices: I’m keeping things mostly smart but not beating myself up if I indulge a bit.

• Breakfast:
  Scrambled eggs, sausages, and bacon.
  Found out after I finished that they do made-to-order omelettes—note to self for tomorrow.
• Lunch:
  Stopped by the local shops and picked up a roast chicken, Caesar salad, and potato salad.
• Dinner:
  Teppanyaki!
  • Moreton Bay Bug
  • Prawns (yes, including the heads)
  • Fried Rice
  • MB5 Steak
  • Green Tea Ice Cream

Also had a Sake tasting which worked so well with the food



The day ended with some active fun in the pool with the kid.

Oh, and yes, I had two whiskies and a cigar to wind down. Don’t worry—back to no booze once I’m home. It’s just three days of a few indulgences.

 

[shrekmode]

Bro,this training log is next level. Details and photos have to be up there with some of the logs here. Nice work brother.

Definitely one that I'll be following.

Enjoy your holiday

 

[hubbles]

50 mg Anavar (5 weeks on, 6 weeks off, 5 weeks on)

I do like this approach.

 

[hubbles]

Let me know if there’s anything I’m missing! Don’t Say N2 Guard. We have so many issues getting it here in Aus

I also take Coq10, Hawthorn Berries, Magnesium

 

[hubbles]

I don't know how I missed this one. Great training log @flexymcflexface

lol, me too

 

[hubbles]

Legendary posts bro!

Your leg are strong and looking at your progress, they're getting stronger.

 

[flexymcflexface]

Day 2 of Family Holiday

Food:

Breakfast:

• 3-egg omelette with ham, spinach, and tomato.

Lunch:

• Leftover chicken from the fridge (from the day before) and a protein shake.

Dinner:

• Went to an Italian restaurant (forgot to take pictures) and had pizza, sourdough bread, and calamari.
• Unfortunately, my partner forgot to order gluten-free options, which led to stomach issues and several bathroom trips. Ended up going to bed early.

Snacks:

• Beef jerky
• Edamame beans
• Spring rolls

Summary:

• Breakfast and lunch were super clean.
• Snacks like beef jerky and edamame were good choices.
• Dinner wasn’t ideal with the pizza and spring rolls, but overall, I’m still happy with the day.

Drinks:

• 1 cocktail and 2 premixed cans. Kept it moderate and didn’t overdo it.

Workout:

• Focused on arms and chest—did whatever felt good and didn’t track specifics. Wanted to enjoy the session without overthinking.

Steps:

• Hit 12,000 steps, ensuring I stayed active.

Other Notes:

• Spent a lot of time working by the pool.
• Injection today went smoothly—no issues, and the @Sydneycitysupplements gear continues to work well.

 

[YAT35Y]

Enjoy the gains and the holiday mate!!

 

[darkHORSE]

Foods and holiday training looks great!

 

[flexymcflexface]

Ok, so no idea what day we’re on now as the past week has been a shit one

Coming back from the family trip on the last day, I ended up with a bit of a sniffle and struggled to concentrate driving the 2 hours home. Once I got back, it was rough. I went to bed early because something just wasn’t right—completely drained and aching all over.


Woke up the next day feeling like absolute death.


I’ve just spent the past five days dealing with the worst man flu I’ve ever had. My skin went grey, my body was sweating like crazy even with the aircon cranked up (QLD summers are brutal when you’re sick). I threw everything at it, trying to feel somewhat human again:

• B12 injection
• Massive doses of Vitamin C
• Lemsips
• Ridiculous amounts of water
• Good food and green drinks

…and still, nothing budged it.


Over these past five days, I’ve had next to no movement—no gym—and it feels like I’ve set myself back two weeks. I tried not to eat stupidly, but I definitely didn’t eat enough overall.


On the night I got back from the trip, I treated myself to lobster, prawns, lamb chops, and a Greek-style salad. Felt like a good start. But a few days in, I caved and had what I’d call my “one bad meal”—a massive melt sandwich loaded with meats, cheese, and mustard. Honestly, it was heaven and gave me a quick morale boost.

Oh, and yesterday was Australia Day, so of course, we had a BBQ. Dinner was next level: an epic steak sandwich with a 400g steak, egg, bacon, cheese, mayo, BBQ sauce, cucumber, and spinach. Worth every bite.

Finally made it back to the gym today even though I’m not 100%. I’ll update on how that went later on. Back on my meal plan today too, so fingers crossed I’ll be feeling like myself again tomorrow.


Will have a check in photo up as well with my gym updates.

 

[sonofand3r82]

really setting a high standard here bro well done!! meals look awesome workouts are hard core

 

[YAT35Y]

Ok, so no idea what day we’re on now as the past week has been a shit one

Coming back from the family trip on the last day, I ended up with a bit of a sniffle and struggled to concentrate driving the 2 hours home. Once I got back, it was rough. I went to bed early because something just wasn’t right—completely drained and aching all over.


Woke up the next day feeling like absolute death.


I’ve just spent the past five days dealing with the worst man flu I’ve ever had. My skin went grey, my body was sweating like crazy even with the aircon cranked up (QLD summers are brutal when you’re sick). I threw everything at it, trying to feel somewhat human again:

• B12 injection
• Massive doses of Vitamin C
• Lemsips
• Ridiculous amounts of water
• Good food and green drinks

…and still, nothing budged it.


Over these past five days, I’ve had next to no movement—no gym—and it feels like I’ve set myself back two weeks. I tried not to eat stupidly, but I definitely didn’t eat enough overall.


On the night I got back from the trip, I treated myself to lobster, prawns, lamb chops, and a Greek-style salad. Felt like a good start. But a few days in, I caved and had what I’d call my “one bad meal”—a massive melt sandwich loaded with meats, cheese, and mustard. Honestly, it was heaven and gave me a quick morale boost.

Oh, and yesterday was Australia Day, so of course, we had a BBQ. Dinner was next level: an epic steak sandwich with a 400g steak, egg, bacon, cheese, mayo, BBQ sauce, cucumber, and spinach. Worth every bite.

Finally made it back to the gym today even though I’m not 100%. I’ll update on how that went later on. Back on my meal plan today too, so fingers crossed I’ll be feeling like myself again tomorrow.


Will have a check in photo up as well with my gym updates.

Hope you get back to feeling normal again soon man, nothing worse than man flu.

Spread looks amazing!

 

[shrekmode]

Nothing like a good ol man flu, I feel for you bro. I think they get worse as we age.

After a week of training and eating well you'll be back. Foods look epic btw !

 

[flexymcflexface]

Tuesday and Wednesday Check-In

Still feeling low on energy both days, which really showed in my chest workouts. I struggled with weights that I could handle easily just a week ago. Recovery from this cold is dragging on and has messed up my progress.

I've been trying to stay on top of my diet, but I keep forgetting to track my meals properly.


Tuesday Workout

• 20 min walk (pre-gym)

Bench Press

• Warm-up sets, followed by 3 working sets:
  • 3 sets × 60 kg × 10 reps
  • 60 kg wasn’t super easy, but I can usually manage 70 kg. Today, 60 kg really felt like a struggle.

Incline Bench Press

• Surprisingly felt stronger here compared to last week.
  • 3 sets × 20 kg × 12 reps

Decline Bench Press

• Started to feel shoulder issues here, likely from taking a week off.
  • 3 sets × 50 kg × 8 reps

High Cable Flys

• 3 sets × 10 kg × 12 reps

Low Cable Flys

• 3 sets × 10 kg × 12 reps

At this point, my energy levels hit a wall. I decided not to push too hard since I was close to overdoing it. Wrapped up the session with a 10-minute walk. Was meant to do Tris


Wednesday (Rest Day)

Took it easy with two 20-minute walks—one in the morning and one at night.



Food

Still not tracking meals but trying to keep things clean without getting bored. Here’s a breakdown of recent meals:

• San Choi Bow: Packed with lots of vegetables and mince. Used reduced-salt soy sauce to keep sodium under control. Really enjoying using lettuce wraps, similar to how I used to with burgers.
• Gluten-Free Tacos (the night before):
  • Made my own spice mix to control ingredients.
  • Toppings included cucumber, capsicum, spinach, avocado, and tomatoes.
  • Sour cream and cheese were the only "unhealthy" elements, but overall, it felt balanced.

Otherwise, I’ve been sticking to meat and veggies. Breakfasts have mostly been omelets—quick and easy to prepare.

 

[flexymcflexface]

Alright lads, we’re back, and I’m feeling bloody pumped! Energy is finally back to full, and the motivation is firing on all cylinders.

Today's workout was solid. Massive arm pump! Weights were up compared to last session, and I smashed the sets with ease. Shoulder’s still giving me a bit of grief, but that’s just something to manage. I’ve gotta be careful every time I push it, but no excuses—just keeping on top of it.



Workouts

• 1-hour walk this morning – hit a total of 20,000 steps today!

Gym

• Exercise: Curls (EZ Bar)
• Set 1: 30 kg, 12 reps
• Set 2: 30 kg, 12 reps
• Set 3: 30 kg, 10 reps
• Exercise: Incline Curls (Dumbbells)
• Set 1: 10 kg, 10 reps
• Set 2: 10 kg, 10 reps
• Set 3: 10 kg, 10 reps
• Exercise: Seated Shoulder Press (Barbell)
• Set 1: 20 kg, 12 reps
• Set 2: 20 kg, 12 reps
• Set 3: 20 kg, 15 reps
• Exercise: Lateral Raises (Dumbbells)
• Set 1: 5 kg, 10 reps
• Set 2: 5 kg, 10 reps
• Set 3: 5 kg, 10 reps
• Exercise: Shrugs (Dumbbells)
• Set 1: 25 kg, 15 reps
• Set 2: 25 kg, 15 reps
• Set 3: 25 kg, 15 reps
• Exercise: Concentration Curls (Dumbbells)
• Set 1: 12.5 kg, 10 reps
• Set 2: 12.5 kg, 10 reps
• Set 3: 12.5 kg, 10 reps
• Let me know if you need further details!

Food – Back to dialling it in and staying disciplined.

Breakfast

• Steak
• Broccoli
• Avocado
• Sauerkraut

Lunch

• Chicken
• Avocado
• Broccoli
• Sauerkraut

Snack

• Protein shake (post-gym)

Dinner

• 2 big steaks
• Sweet potato chips (air-fried, and I bloody love these!)
• Broccoli

Plan for Tomorrow

Sunday’s a rest(ish) day – going to focus on abs and hit the recovery center to reset for the week.