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

[darkHORSE]

Rest-ish Day Sunday

I wanted to start off with something I've noticed. Apart from the week I was sick, I'm experiencing zero mental side effects from the Deca this time around. If you followed my last log, you'll remember I had to stop because of some serious mental side effects. At the time, I wasn’t sure if it was the Deca or the fact that I had just started ADHD meds (not a great combo, I know).

I haven’t been on ADHD meds for a while now, and I’m feeling good. I’m happy, focused on the gym (still not super focused on other areas of life, but that’s just the ADHD brain), and I feel confident that I’ll complete this cycle. It’s only the end of Week 4, heading into Week 5, but this time feels completely different from before.

• Morning: 20-minute walk
• Afternoon: Hit the gym for an ab workout. I haven’t done abs in ages, so I thought it was time to introduce them into the program.
  
  So did a bit of a HIIT work out. 1 full round with 15 secs rest in between then restarts for 3 rounds.
• Kneeling Crunches (Cable): 3 sets
• Hanging Leg Raises (Bodyweight): 3 sets
• Flutter Kicks (Bodyweight): 3 sets
• Jack Knife (Bodyweight): 3 sets
• Plank (Bodyweight): 3 sets
• Reverse Crunches (Bodyweight): 3 sets
• Another 20-minute walk

Food (Back on track):

• Breakfast: Mince, asparagus, avocado, sauerkraut
• Lunch: Chicken, avocado, sauerkraut, greens
• Snack: Protein shake after the gym
• Dinner: Steak, broccoli, and sweet potato chips (air-fried) – forgot to grab a pic!

I’m feeling a bit drained—not like last week's sickness, just from pushing myself hard over the past few days. It'll be an early night tonight. It’s 5 PM, and I’m already getting ready for bed.

But overall? I’m feeling bloody good.

Sounds like you've figured out a better combo without the meds. Glad to hear you feeling better and pushing through

 

[flexymcflexface]

Man I just love food and I love being a fat ****. So sometimes I have to make a better choice. LOVE burgers so doing the bun less burgers helped me get that over the line which was great.

But this week back to routine of boring foods as iv slacked off an hadnt gotten the results iv wanted for 6 weeks. I honestly have had 3 weeks out of the 6 with no real commitment which is shit.

 

[flexymcflexface]

Alright, ADHD brain fog hit hard, and I completely missed last week. But we’re back!

I’m going to return to daily workouts to make it more of a routine rather than just 3 times a week.

Last week’s recap:

• Monday – Legs: Big session an d had the leg wobbles which we love! Squats went up by 10kg. Now at 80kg, which feels like a solid win considering I started at 60kg just six weeks ago and I struggle with my Knees badly.
• Tuesday – Chest: Small progress here, but with my shoulders, it’s tough to jump up too much at once.
• Friday – Biceps & Back: Got it done, but that was it for the week.

I missed a few sessions, and honestly, I felt it. My headspace wasn’t great without daily movement. Work got hectic, and I was away from Friday to Sunday for a mate’s 40th.

Had a few drinks (stopped at four), which I’m happy with since I tend to struggle with binge drinking. Didn’t really feel the urge to go overboard, so that’s a win.

Supplements & Recovery Check-in
Started BCP and TP, but I’m not sure if I’m noticing any benefits yet. Recovery doesn’t feel any faster, but I’ll give it more time. Not even sure what I should be feeling, to be honest.

This Week’s Plan

• Back to daily training
• Weigh-in & new log
• Bloods will be ordered this week so I should have those results by next week.

Let’s go!

 

[hubbles]

Alright, ADHD brain fog hit hard, and I completely missed last week. But we’re back!

I’m going to return to daily workouts to make it more of a routine rather than just 3 times a week.

Last week’s recap:

• Monday – Legs: Big session an d had the leg wobbles which we love! Squats went up by 10kg. Now at 80kg, which feels like a solid win considering I started at 60kg just six weeks ago and I struggle with my Knees badly.
• Tuesday – Chest: Small progress here, but with my shoulders, it’s tough to jump up too much at once.
• Friday – Biceps & Back: Got it done, but that was it for the week.

I missed a few sessions, and honestly, I felt it. My headspace wasn’t great without daily movement. Work got hectic, and I was away from Friday to Sunday for a mate’s 40th.

Had a few drinks (stopped at four), which I’m happy with since I tend to struggle with binge drinking. Didn’t really feel the urge to go overboard, so that’s a win.

Supplements & Recovery Check-in
Started BCP and TP, but I’m not sure if I’m noticing any benefits yet. Recovery doesn’t feel any faster, but I’ll give it more time. Not even sure what I should be feeling, to be honest.

This Week’s Plan

• Back to daily training
• Weigh-in & new log
• Bloods will be ordered this week so I should have those results by next week.

Let’s go!

Good to have you back

 

[flexymcflexface]

Monday is done and dusted—Leg Day in the books!

I decided to bump up my calories after chatting with a few guys, increasing from 2,200 to around 2,500. Let’s see how that goes. My workouts are in the morning, but I’m still feeling low on energy—could be the food intake, so I’ll monitor that.

Injection day today—Deca, Mast, Test—everything went smoothly. No issues with Sydney City’s stuff so far. Bloodwork is scheduled this week to check where things are at.

Check-in Weight: 101kg

Workout Recap – Leg Day

Morning Session:

• Walk – 10 min warm-up
• Squats:
  • Warm-up: 20kg (bar only)
  • 40kg x 12
  • 40kg x 12
  • 3 sets: 70kg x 12
• Hack Squat:
  • 2 sets: 20kg x 15
• Superset – Leg Extensions & Lunges (3 sets):
  • Leg Extensions: 55kg x 15
  • Lunges: Bodyweight x 10
• Leg Curl: 3 sets @ 50kg x 15
• Calf Raises: 3 sets @ 20kg x 15

Evening Cardio:

• 45-minute walk

Step Count: 14,500

 

[darkHORSE]

but I’m still feeling low on energy—could be the food intake, so I’ll monitor that.

I get that when I drop my carb intake

 

[flexymcflexface]

Started with a chest session, but after warming up on the chest press, I felt a pinch in my left shoulder. Worked up to 60kg, but it didn’t feel right. After the second set, I decided to switch to a back-focused workout instead I have enough issues with my shoulders I don’t want to push it to hard

Warm-up

• 10 min walk

Workout

Chest Press (attempted)

• 2 warm-up sets at 50kg → left shoulder discomfort → switched to back workout

Seated Rows

• Warm-up: 45kg x 12, 50kg x 12
• Working sets: 3 x 60kg x 12

Lat Pulldown

• 2 x 60kg x 12
• 1 x 60kg x 9

Rows

• 3 x 40kg x 10

Biceps

• Concentration Curls – 3 x 12.5kg x 12
• Hammer Curls – 3 x 12.5kg x 12
• Bicep Curls – 3 sets of 25kg x 12 reps

Bump my calories up to 2,600 today instead of the usual 2,200, and honestly, felt pretty good!

Breakfast

• 5 eggs, spinach, asparagus, 2 slices of gluten-free bread
• My avocados are currently rock-hard, so they’re chilling next to the bananas in hopes of speeding up the ripening process.

Meal 2 – Homemade Fried Rice

• Probably got a bit too enthusiastic with the rice and didn’t add enough protein.
• Lesson learned: None of us actually know how much rice we’re making until it’s way too late.
• Plan: More protein next time.

Meal 3 (No Pic) – Meat & Greens

• 200g mince, 200g beans & broccoli.

Meal 4 – High Protein Fix

• Since the fried rice threw my macros out of whack, I went heavy on protein.
• 300g chicken breast, cheese melted on top, 2 slices of pineapple, and some beetroot.
• Also drank the pineapple juice

Meal 5 – Sweet Finish

• Greek yogurt with granola.

 

[flexymcflexface]

Wednesday & Thursday Wrap-Up

Wednesday (Rest Day)

Still got my walks in but took a rest day otherwise.

I was on a bit of travel with work today as well

Food

Meal 1: Half a chicken (no chips)
Meal 2: Vietnamese grilled chicken lemongrass salad
Meal 3: 300g chicken with quinoa, pineapple, beetroot, and finally an avocado that wasn’t as hard as my kid’s attitude about going to bed early.
Meal 4: 5 eggs on gluten-free toast with Greek yogurt, honey, and granola.

Feeling a bit better with the extra calories—just need to make sure I’m using them properly in the gym.



Thursday

On the road again today with a late-night workout session at 10:30pm

• Bloodwork done in the morning—will have the full report back tomorrow and will share.
• Injection day today—had to wait until I was home, so I wasn’t all over the blood results.
• I inject 3 times a week, with the last injection on Tuesday morning.
• Gym session: 10:30 PM - 12:00 AM

Food Log

Meal 1: 5 scrambled eggs on gluten-free bread with ham
Meal 2: Butter chicken (store-bought)
Meal 3: Bento box with teriyaki chicken, salad, rice, edamame beans.

• It also had a spring roll and another deep-fried item—I ate it since I was starving, but I’m trying to avoid deep-fried foods.

Meal 4. Greek Yoghurt and Honey, Protein shake



Workout

Warm-up: 10-min walk

Chest & Biceps

Bench Press

2 x Warm up sets

Working Sets

• 2 x 60kg x 10 reps
• My shoulder was still giving me issues, so I moved to dumbbells.

Dumbbell Press

• 1 x 20kg x 10 reps
• My shoulder still wasn’t great, so I switched exercises.

Hammer Curls

• 3 x 12.5kg x 12 reps

Bicep Curls

• 1 x 12.5kg x 12 reps
• 2 x 15kg x 12 reps

Cable Curls

• 2 x 10kg x 10 reps

Decided to try machines to see how my shoulders felt.

Incline Chest Press Machine

• 3 x 40kg x 12 reps
• Felt better on my shoulders, and allowed proper movement without major pain.

Wide Chest Press Machine

• 1 x 60kg x 10 reps
• Felt a bit of a pinch, but not too bad.

Pec Fly Machine

• 3 x 20kg x 10 reps
• My shoulders started feeling exhausted, so I stopped to avoid pushing too hard.

Cooldown: 10-min walk
Total steps for the day: 16,500

 

[musclemaniac]

Your logs are the best reads @flexymcflexface

I really think keeping foods interesting is key here. You're doing a stellar job of it.

Shoulder pain is the worst, hope it gets better for you.

 

[darkHORSE]

I really think keeping foods interesting is key here. You're doing a stellar job of it.

Couldn't agree more

 

[GetBigBear71]

Hi FlexyMc, can you pls give me your thoughts on cruise how much and blast, Ive kind of got a body like you but I'm a 50. I'm a treeLopper. Very fit and muscly. What the difference, yer seems like dopey question. By the way I've been following you, you going great bro. Cheers

 

[flexymcflexface]

Hi FlexyMc, can you pls give me your thoughts on cruise how much and blast, Ive kind of got a body like you but I'm a 50. I'm a treeLopper. Very fit and muscly. a uoytnesvWhat I

Iv sent you a direct message.

I should probably get back to this log hey.

 

[shrekmode]

Iv sent you a direct message.

I should probably get back to this log hey.

Flex, how's the progress going brother?

 

[GetBigBear71]

Hi buddy, I'd like to share my blood test results with you. Do you think my testosterone level is to high. I'm 50 very fit low body fat. Eat very clean. Train my ass off. 187cm tall. I work as a treelopper. Take 250mg test e twice a week and 100mg of Dec twice a week. Total of 500mg test e and 250mg deca a week. Hope your doing well mate. Thanks for your time

 

[GetBigBear71]

Here they are

 

[flexymcflexface]

Well, it's been a fun six weeks... not.

Last time I checked in, I’d been sick for a couple of weeks with something caught from daycare. I bounced back and managed to hit the gym twice — but on the second session, I collapsed, couldn’t breathe, and ended up in an ambulance.

Turns out I had RSV and hadn’t recovered at all. I was on a ventilator for a few days just to help me breathe and get oxygen back into my system.

Recovery has been rough. I’d never had RSV before and I never want it again. Even weeks after getting out of hospital, something as simple as walking upstairs would take my breath away — so the gym was completely off the table.

Any gains I’d made before getting sick are mostly gone (not all — I can still see I’m holding size in a few areas), but I’m definitely not where I was six weeks ago.

Right before all this hit, I’d dropped the Deca and was running just Test and Mast. Here's where I'm at now and what the plan is moving forward:



Current Protocol & Plan:

• Test: Back on just TRT — 150mg/week
• Retatrutide:Started last week at 0.5, twice weekly
  • Low dose — not going extreme, just enough to quiet the food noise and help me focus on high-quality protein again
• Diet: Going back to carnivore to reset. It works for me mentally and physically.
• Goal: Get lean, rebuild a strong base, and then grow from there. Food wasn’t great while I was unwell, so this is a much-needed reset.

Training Update:

• Tuesday (First session back):
  • 2 sets chest press
  • 3 sets barbell curl
  • 3 sets EZ bar curl
  • Energy crashed hard mid-session
• Wednesday (better day):
  • 4 rounds:
    • 30 sec wall balls (10kg)
    • 30 sec bicep curls (10kg)
    • 40m farmer’s walk
    • 30 sec battle ropes
  • Finished with 50 push-ups
  • 15-minute walk before and after

Mentally, I'm still not 100%.
Feeling pretty flat, foggy, and struggling to concentrate — but being back in the gym is already helping. Just taking it one day at a time now and focusing on building momentum again.

 

[Skays]

Didn't realise RSV could be that brutal for adults... good to know. Glad you're on the mend!

 

[hubbles]

Well, it's been a fun six weeks... not.

Last time I checked in, I’d been sick for a couple of weeks with something caught from daycare. I bounced back and managed to hit the gym twice — but on the second session, I collapsed, couldn’t breathe, and ended up in an ambulance.

Turns out I had RSV and hadn’t recovered at all. I was on a ventilator for a few days just to help me breathe and get oxygen back into my system.

Recovery has been rough. I’d never had RSV before and I never want it again. Even weeks after getting out of hospital, something as simple as walking upstairs would take my breath away — so the gym was completely off the table.

Any gains I’d made before getting sick are mostly gone (not all — I can still see I’m holding size in a few areas), but I’m definitely not where I was six weeks ago.

Right before all this hit, I’d dropped the Deca and was running just Test and Mast. Here's where I'm at now and what the plan is moving forward:



Current Protocol & Plan:

• Test: Back on just TRT — 150mg/week
• Retatrutide:Started last week at 0.5, twice weekly
  • Low dose — not going extreme, just enough to quiet the food noise and help me focus on high-quality protein again
• Diet: Going back to carnivore to reset. It works for me mentally and physically.
• Goal: Get lean, rebuild a strong base, and then grow from there. Food wasn’t great while I was unwell, so this is a much-needed reset.

Training Update:

• Tuesday (First session back):
  • 2 sets chest press
  • 3 sets barbell curl
  • 3 sets EZ bar curl
  • Energy crashed hard mid-session
• Wednesday (better day):
  • 4 rounds:
    • 30 sec wall balls (10kg)
    • 30 sec bicep curls (10kg)
    • 40m farmer’s walk
    • 30 sec battle ropes
  • Finished with 50 push-ups
  • 15-minute walk before and after

Mentally, I'm still not 100%.
Feeling pretty flat, foggy, and struggling to concentrate — but being back in the gym is already helping. Just taking it one day at a time now and focusing on building momentum again.

Sorry to hear bro.

 

[flexymcflexface]

Didn't realise RSV could be that brutal for adults... good to know. Glad you're on the mend!

Neither did i.
But when you push the body to hard while you have it it really pumps it up a gear