Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply US-PHARMACIES
UGL OZ UGFREAK OxygenPharm
napsgeargenezapharmateuticals domestic-supplyUS-PHARMACIESUGL OZUGFREAKOxygenPharm

Approved Log Road to my first bodybuilding show in 2026 Journal

Log update- 28/10/2025

BW- 111.5kgs

Huge leg day today. Great pump but damn wasn’t sure if I was going to throw up or pass out😂

Definitely gonna be sore tomorrow!
Huge quads in that pic, legs looking massive and full. :D @Smidday
 
Awww here we go...look what I started.

When you go on your cut bro we need to have a showdown between you two for freakiest arm genetics on EVO. Back double side by sides. I'm curious too see cuz both you guys are insane!
Couldn't keep your big mouth shut now look at the mess we are in lol 😆 if i do cliff hangers you certainly stir the pot as they say lol.
 
Happy late Halloween Evo Fam!🎃🍬🍭
 

Attachments

  • IMG_4582.webp
    IMG_4582.webp
    96.3 KB · Views: 56
Holy shit your forearms look as big as my biceps. Paint your skin green and you could be the Hulk for halloween
He looks awesome no doubt about it
 
Log update- 03/11/2025

BW- 112kgs

New split starting today-
• Monday- Back and triceps
• Tuesday- Legs (quad focused)
• Wednesday- Chest and biceps
• Thursday- Rest
• Friday- Legs (hamstring focused)
• Saturday- Back and Chest
• Sunday- Rest

Smashed out the first session today, getting used to a couple of new movements. Assisted wide grip chins are back and feeling a little harder now that I’m heavier 😂
 

Attachments

  • IMG_4609.webp
    IMG_4609.webp
    125.4 KB · Views: 34
  • IMG_4610.webp
    IMG_4610.webp
    108 KB · Views: 37
  • IMG_4597.webp
    IMG_4597.webp
    116.1 KB · Views: 38
Log update- 03/11/2025

BW- 112kgs

New split starting today-
• Monday- Back and triceps
• Tuesday- Legs (quad focused)
• Wednesday- Chest and biceps
• Thursday- Rest
• Friday- Legs (hamstring focused)
• Saturday- Back and Chest
• Sunday- Rest

Smashed out the first session today, getting used to a couple of new movements. Assisted wide grip chins are back and feeling a little harder now that I’m heavier 😂
Big front and back doubles looking hot at 112kg :D you're massive @Smidday
 
Log update- 03/11/2025

BW- 112kgs

New split starting today-
• Monday- Back and triceps
• Tuesday- Legs (quad focused)
• Wednesday- Chest and biceps
• Thursday- Rest
• Friday- Legs (hamstring focused)
• Saturday- Back and Chest
• Sunday- Rest

Smashed out the first session today, getting used to a couple of new movements. Assisted wide grip chins are back and feeling a little harder now that I’m heavier 😂
Bro your arms are fkn huge 😦 like proper sledgehammers.

Nice looking split bro, away from the norm too. I had seen similar structure recently that caught my eye with chest and biceps / back and triceps. The idea was to hit the smaller muscle group harder because of next to no fatigue from being an accessory to the larger muscle group movements.

The chest and back day, is that just for more frequency to bring them up during this phase also brother?
 
Log update- 03/11/2025

BW- 112kgs

New split starting today-
• Monday- Back and triceps
• Tuesday- Legs (quad focused)
• Wednesday- Chest and biceps
• Thursday- Rest
• Friday- Legs (hamstring focused)
• Saturday- Back and Chest
• Sunday- Rest

Smashed out the first session today, getting used to a couple of new movements. Assisted wide grip chins are back and feeling a little harder now that I’m heavier 😂
great structure looking great!
 
Thank you lads!! @LevButlerov @Allupfromhere @Dreamer @Capsule Corp Rep

Bro your arms are fkn huge 😦 like proper sledgehammers.

Nice looking split bro, away from the norm too. I had seen similar structure recently that caught my eye with chest and biceps / back and triceps. The idea was to hit the smaller muscle group harder because of next to no fatigue from being an accessory to the larger muscle group movements.

The chest and back day, is that just for more frequency to bring them up during this phase also brother?
Yeah exactly that bro, little more lower lat focused on this session! Hopefully get them to grow😂
 
Log update- 03/11/2025

BW- 112kgs

New split starting today-
• Monday- Back and triceps
• Tuesday- Legs (quad focused)
• Wednesday- Chest and biceps
• Thursday- Rest
• Friday- Legs (hamstring focused)
• Saturday- Back and Chest
• Sunday- Rest

Smashed out the first session today, getting used to a couple of new movements. Assisted wide grip chins are back and feeling a little harder now that I’m heavier 😂
Great set of checkin pics brother
 
Log update- 05/11/2025

BW- 112.9kgs

Big quad focused leg day last night.

• Smith machine back squats- 2 sets (top set back off set) 10-15 reps 150kgs/130kgs
• Single leg leg press- 2 sets 12-15 reps 3 plates a side
• Bulgarian split squats- 2 sets 10-12 reps 22.5kgs dumbbells each hand
• Leg extensions- 2 sets 12-15 reps (rest pause sets) 65kgs
• Seated hamstring curls- 3 sets 12-15 reps 40kgs
• Seated calf raises- 4 sets 15-20 reps 60kgs

All sets with 3-5 RIR during this first week of the program to get used to new movements and a mini deload!🫡
 

Attachments

  • IMG_4630.webp
    IMG_4630.webp
    89.7 KB · Views: 35
Log update- 05/11/2025

BW- 112.9kgs

Big quad focused leg day last night.

• Smith machine back squats- 2 sets (top set back off set) 10-15 reps 150kgs/130kgs
• Single leg leg press- 2 sets 12-15 reps 3 plates a side
• Bulgarian split squats- 2 sets 10-12 reps 22.5kgs dumbbells each hand
• Leg extensions- 2 sets 12-15 reps (rest pause sets) 65kgs
• Seated hamstring curls- 3 sets 12-15 reps 40kgs
• Seated calf raises- 4 sets 15-20 reps 60kgs

All sets with 3-5 RIR during this first week of the program to get used to new movements and a mini deload!🫡
Split squats are such a great movement, probably nothing more humbling, nice session.
 
Log update- 05/11/2025

BW- 112.9kgs

Big quad focused leg day last night.

• Smith machine back squats- 2 sets (top set back off set) 10-15 reps 150kgs/130kgs
• Single leg leg press- 2 sets 12-15 reps 3 plates a side
• Bulgarian split squats- 2 sets 10-12 reps 22.5kgs dumbbells each hand
• Leg extensions- 2 sets 12-15 reps (rest pause sets) 65kgs
• Seated hamstring curls- 3 sets 12-15 reps 40kgs
• Seated calf raises- 4 sets 15-20 reps 60kgs

All sets with 3-5 RIR during this first week of the program to get used to new movements and a mini deload!🫡
Nice tree trunks there. You're huge.

Gonna be fun watching you cut for that first show and seeing all the crazy deep muscle valleys appear!
 
Log update- 10/11/2025

• BW- 113.5kgs

Nice end of the growth phase. Very happy with the progress made during this phase.

Now time for a health/ tidy up phase for a couple of months.
Supps down to-
Weekly- 200mg test e, 100mg mast e
Daily- 3ius HGH
@Capsule Corp Labs @Capsule Corp Rep 🫡🤝🏻

Food down from 4800 cals to 4000 cals starting today.

Keen to shred off abit of fat and water weight to see what’s hiding underneath
 

Attachments

  • IMG_4669.webp
    IMG_4669.webp
    141.8 KB · Views: 57
  • IMG_4668.webp
    IMG_4668.webp
    131.3 KB · Views: 52
  • IMG_4670.webp
    IMG_4670.webp
    140.8 KB · Views: 60
Log update- 10/11/2025

• BW- 113.5kgs

Nice end of the growth phase. Very happy with the progress made during this phase.

Now time for a health/ tidy up phase for a couple of months.
Supps down to-
Weekly- 200mg test e, 100mg mast e
Daily- 3ius HGH
@Capsule Corp Labs @Capsule Corp Rep 🫡🤝🏻

Food down from 4800 cals to 4000 cals starting today.

Keen to shred off abit of fat and water weight to see what’s hiding underneath
Great set of checkin pics.
 
Log update- 10/11/2025

• BW- 113.5kgs

Nice end of the growth phase. Very happy with the progress made during this phase.

Now time for a health/ tidy up phase for a couple of months.
Supps down to-
Weekly- 200mg test e, 100mg mast e
Daily- 3ius HGH
@Capsule Corp Labs @Capsule Corp Rep 🫡🤝🏻

Food down from 4800 cals to 4000 cals starting today.

Keen to shred off abit of fat and water weight to see what’s hiding underneath
Your delts are amazing man
 
Log update- 10/11/2025

• BW- 113.5kgs

Nice end of the growth phase. Very happy with the progress made during this phase.

Now time for a health/ tidy up phase for a couple of months.
Supps down to-
Weekly- 200mg test e, 100mg mast e
Daily- 3ius HGH
@Capsule Corp Labs @Capsule Corp Rep 🫡🤝🏻

Food down from 4800 cals to 4000 cals starting today.

Keen to shred off abit of fat and water weight to see what’s hiding underneath
Massive back and huge arms in the pic, the growth phase clearly worked. :D @Smidday

Dropping to 4k cal is fine I hope enough for you.

Team CCL @Capsule Corp Labs @Capsule Corp Rep for the WIN!

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy

@toddthelineman @Madmax46
 
Log update 13/11/2025

BW- 112.7kgs

Nice chest and biceps session last night.

• Incline dumbbell press- 2 sets (top set back off set) 8-12 reps 60kgs/47.5kgs
• Flat bench smith machine bench press- 1 set (rest pause set) 8-10 reps 130kgs
• Seated cable chest flies- 3 sets 12-15 reps 40kgs each side
• Seated chest press machine- 2 sets 8-12 reps 96.5kgs
• Standing cable curls - 3 sets 12-15 reps 60kgs
• Alternating dumbbell curls- 3 sets 8-12 reps 20kgs each side

Keen to get lean again and see all the details again
 

Attachments

  • IMG_4704.webp
    IMG_4704.webp
    62.9 KB · Views: 48
Log update 13/11/2025

BW- 112.7kgs

Nice chest and biceps session last night.

• Incline dumbbell press- 2 sets (top set back off set) 8-12 reps 60kgs/47.5kgs
• Flat bench smith machine bench press- 1 set (rest pause set) 8-10 reps 130kgs
• Seated cable chest flies- 3 sets 12-15 reps 40kgs each side
• Seated chest press machine- 2 sets 8-12 reps 96.5kgs
• Standing cable curls - 3 sets 12-15 reps 60kgs
• Alternating dumbbell curls- 3 sets 8-12 reps 20kgs each side

Keen to get lean again and see all the details again
You look good in the pic, big chest and arms standing out clean. :D
Strong pressing too with 60kg dumbbells and 130kg smith work, you’re moving real weight.
 
Log update 13/11/2025

BW- 112.7kgs

Nice chest and biceps session last night.

• Incline dumbbell press- 2 sets (top set back off set) 8-12 reps 60kgs/47.5kgs
• Flat bench smith machine bench press- 1 set (rest pause set) 8-10 reps 130kgs
• Seated cable chest flies- 3 sets 12-15 reps 40kgs each side
• Seated chest press machine- 2 sets 8-12 reps 96.5kgs
• Standing cable curls - 3 sets 12-15 reps 60kgs
• Alternating dumbbell curls- 3 sets 8-12 reps 20kgs each side

Keen to get lean again and see all the details again
@Smidday the chest and bicep day is always good. nice follow up with other exercises as well. Seems like you hit your chest and your arms.
 
Log update 13/11/2025

BW- 112.7kgs

Nice chest and biceps session last night.

• Incline dumbbell press- 2 sets (top set back off set) 8-12 reps 60kgs/47.5kgs
• Flat bench smith machine bench press- 1 set (rest pause set) 8-10 reps 130kgs
• Seated cable chest flies- 3 sets 12-15 reps 40kgs each side
• Seated chest press machine- 2 sets 8-12 reps 96.5kgs
• Standing cable curls - 3 sets 12-15 reps 60kgs
• Alternating dumbbell curls- 3 sets 8-12 reps 20kgs each side

Keen to get lean again and see all the details again
Step back into the light a little more in pics
 
Log update 13/11/2025

BW- 112.7kgs

Nice chest and biceps session last night.

• Incline dumbbell press- 2 sets (top set back off set) 8-12 reps 60kgs/47.5kgs
• Flat bench smith machine bench press- 1 set (rest pause set) 8-10 reps 130kgs
• Seated cable chest flies- 3 sets 12-15 reps 40kgs each side
• Seated chest press machine- 2 sets 8-12 reps 96.5kgs
• Standing cable curls - 3 sets 12-15 reps 60kgs
• Alternating dumbbell curls- 3 sets 8-12 reps 20kgs each side

Keen to get lean again and see all the details again
the chest and bicep training is on point. nice work on the alternating dumbbell curls and seated cable chest flies. A++ all the way on this @Smidday
 
Log update 13/11/2025

BW- 112.7kgs

Nice chest and biceps session last night.

• Incline dumbbell press- 2 sets (top set back off set) 8-12 reps 60kgs/47.5kgs
• Flat bench smith machine bench press- 1 set (rest pause set) 8-10 reps 130kgs
• Seated cable chest flies- 3 sets 12-15 reps 40kgs each side
• Seated chest press machine- 2 sets 8-12 reps 96.5kgs
• Standing cable curls - 3 sets 12-15 reps 60kgs
• Alternating dumbbell curls- 3 sets 8-12 reps 20kgs each side

Keen to get lean again and see all the details again
Huge delts man, your looking great.
60kg incline db too 🤩🤩
 
Log update 13/11/2025

BW- 112.7kgs

Nice chest and biceps session last night.

• Incline dumbbell press- 2 sets (top set back off set) 8-12 reps 60kgs/47.5kgs
• Flat bench smith machine bench press- 1 set (rest pause set) 8-10 reps 130kgs
• Seated cable chest flies- 3 sets 12-15 reps 40kgs each side
• Seated chest press machine- 2 sets 8-12 reps 96.5kgs
• Standing cable curls - 3 sets 12-15 reps 60kgs
• Alternating dumbbell curls- 3 sets 8-12 reps 20kgs each side

Keen to get lean again and see all the details again
bros body weight looks good! @Smidday 113 kg is a big boy. Big boy with some big training. I like the workout.
 
Log update 13/11/2025

BW- 112.7kgs

Nice chest and biceps session last night.

• Incline dumbbell press- 2 sets (top set back off set) 8-12 reps 60kgs/47.5kgs
• Flat bench smith machine bench press- 1 set (rest pause set) 8-10 reps 130kgs
• Seated cable chest flies- 3 sets 12-15 reps 40kgs each side
• Seated chest press machine- 2 sets 8-12 reps 96.5kgs
• Standing cable curls - 3 sets 12-15 reps 60kgs
• Alternating dumbbell curls- 3 sets 8-12 reps 20kgs each side

Keen to get lean again and see all the details again
@Smidday body weight is solid. 113kg is nice on your frame. the workouts are steady too. you are showing how to pump that iron hardcore
 
Log update 13/11/2025

BW- 112.7kgs

Nice chest and biceps session last night.

• Incline dumbbell press- 2 sets (top set back off set) 8-12 reps 60kgs/47.5kgs
• Flat bench smith machine bench press- 1 set (rest pause set) 8-10 reps 130kgs
• Seated cable chest flies- 3 sets 12-15 reps 40kgs each side
• Seated chest press machine- 2 sets 8-12 reps 96.5kgs
• Standing cable curls - 3 sets 12-15 reps 60kgs
• Alternating dumbbell curls- 3 sets 8-12 reps 20kgs each side

Keen to get lean again and see all the details again
I gotta give you a lot of love for that chest and biceps session. It all looks fantastic to me. And you're doing a great job. @Smidday
 
Log update 13/11/2025

BW- 112.7kgs

Nice chest and biceps session last night.

• Incline dumbbell press- 2 sets (top set back off set) 8-12 reps 60kgs/47.5kgs
• Flat bench smith machine bench press- 1 set (rest pause set) 8-10 reps 130kgs
• Seated cable chest flies- 3 sets 12-15 reps 40kgs each side
• Seated chest press machine- 2 sets 8-12 reps 96.5kgs
• Standing cable curls - 3 sets 12-15 reps 60kgs
• Alternating dumbbell curls- 3 sets 8-12 reps 20kgs each side

Keen to get lean again and see all the details again
@Smidday arms and chest are looking huge!!
 
Log update- 16/11/2025

BW- 111kgs

Chest and back session last night. Dropped a decent amount of water weight this week due to less supps and food.

Keen to keep sharpening up and see how the physiques looking🤝🏻
Insane chest mate, your going to look unreal as you get leaner
 
Log update- 10/11/2025

• BW- 113.5kgs

Nice end of the growth phase. Very happy with the progress made during this phase.

Now time for a health/ tidy up phase for a couple of months.
Supps down to-
Weekly- 200mg test e, 100mg mast e
Daily- 3ius HGH
@Capsule Corp Labs @Capsule Corp Rep 🫡🤝🏻

Food down from 4800 cals to 4000 cals starting today.

Keen to shred off abit of fat and water weight to see what’s hiding underneath
Great pics and I love that you're taking your time to build a great first impression on stage.

Have you ever had a leg injury?
 
Log update - 17/11/2025

BW- 109.7kgs

A few check in photos.

Currently eating my pre workout meal getting ready to go smash out back and triceps 💪🏻

Pre workout meal-
2 Abe’s bagels
50g ham
1 LCM bar
1 scoop of carb powder (drink while training)

C- 144
P- 26
F- 9
Cals- 764

Time go smash some pre workout and cialis and get this pump going
 

Attachments

  • IMG_4745.webp
    IMG_4745.webp
    116.8 KB · Views: 50
  • IMG_4746.webp
    IMG_4746.webp
    109.3 KB · Views: 45
  • IMG_4732.webp
    IMG_4732.webp
    115.8 KB · Views: 49
Check in day- 14/09/2025

BW- 108.8kgs
Cals - 4450
P- 270
C-690
F- 70

4-5 litres of water daily
10k minimum steps
5 weight training sessions a week
3 cardio sessions a week

Happy to announce I am part of the @Capsule Corp Labs team and all gear related products are from them!🤝🏻💪🏻

The cycle-
Weekly- 450mg test e, 600mg mast e
Daily- 3ius HGH, 10ius lantus


Stay tuned for some juicy gains incoming🫡
Hey bro! Keen to follow your journey. You competing early 2026 or late? Are you here in Aus as well?

Beautiful physique - would love to see the lats come up a bit more to help your front and back double poses.

Arms are INSANE!
 
Hey bro! Keen to follow your journey. You competing early 2026 or late? Are you here in Aus as well?

Beautiful physique - would love to see the lats come up a bit more to help your front and back double poses.

Arms are INSANE!
Hey bro! Yeah man in Aus aswell, will be doing season C next year. Probably just states but might hop into nationals if i place well!

For sure man, coach and I have put a big emphasis on lat development this training block.

Hahah thanks man! I’ll follow along your log, will be great to see you compete in season A! @R.AP
 
Hey bro! Yeah man in Aus aswell, will be doing season C next year. Probably just states but might hop into nationals if i place well!

For sure man, coach and I have put a big emphasis on lat development this training block.

Hahah thanks man! I’ll follow along your log, will be great to see you compete in season A! @R.AP
Awesome bro! A few of my boys will be on stage in Season C so I have no doubt we'll get a chance to run into each-other!

And thanks for the love - I'll be kicking off a new prep log soon and battling for the pro card in classic this year
 
Log update- 19/11/2025

BW- 110.4kgs

Very busy couple of days at work but still getting to the gym and smashing out the sessions.

High carb day today with 765g 🤝🏻

Couple of photos from the last couple of days
Looking good man, 765g carbs is huge!
 
Log update - 17/11/2025

BW- 109.7kgs

A few check in photos.

Currently eating my pre workout meal getting ready to go smash out back and triceps 💪🏻

Pre workout meal-
2 Abe’s bagels
50g ham
1 LCM bar
1 scoop of carb powder (drink while training)

C- 144
P- 26
F- 9
Cals- 764

Time go smash some pre workout and cialis and get this pump going
Make sure you look after that mid-section with proper diet/ digestion/ gut health and practicing midsection control during your posing bro. A LOT of potential here.

Have you detailed your diet on this log? I can't see it anywhere.

@LevButlerov
 
Log update- 19/11/2025

BW- 110.4kgs

Very busy couple of days at work but still getting to the gym and smashing out the sessions.

High carb day today with 765g 🤝🏻

Couple of photos from the last couple of days
Bruhhh that side chest in the mirror and rear lat spread are fucking killer. Growing by the day!
 
Thankyou guys! Appreciate all of your support!

Make sure you look after that mid-section with proper diet/ digestion/ gut health and practicing midsection control during your posing bro. A LOT of potential here.

Have you detailed your diet on this log? I can't see it anywhere.

@LevButlerov
Yeah for sure bro! Abit more diet on my old log but will try posting more on this one aswell! Trouble is I’m always so focused on eating i forget to take photos 😂😂
 
Log update- 23/11/2025 (Health/ tidy up phase)

BW- 109.5kgs

Cals- 4060
Supps-
Weekly- 200mg test E, 100mg mast E
Daily- 3IUS HGH

Big week of work with the Black Friday sales and hand off loading containers in 35 degree weather.

Starting to see a little vascularity come back!

Stay tuned for some shreds soon!
 

Attachments

  • IMG_4833.webp
    IMG_4833.webp
    96 KB · Views: 31
  • IMG_4834.webp
    IMG_4834.webp
    94.5 KB · Views: 32
  • IMG_4822.webp
    IMG_4822.webp
    102.4 KB · Views: 35
Check in day- 14/09/2025

BW- 108.8kgs
Cals - 4450
P- 270
C-690
F- 70

4-5 litres of water daily
10k minimum steps
5 weight training sessions a week
3 cardio sessions a week

Happy to announce I am part of the @Capsule Corp Labs team and all gear related products are from them!🤝🏻💪🏻

The cycle-
Weekly- 450mg test e, 600mg mast e
Daily- 3ius HGH, 10ius lantus


Stay tuned for some juicy gains incoming🫡
Solid as, excited to see the progress 💪
 
Log update- 23/11/2025 (Health/ tidy up phase)

BW- 109.5kgs

Cals- 4060
Supps-
Weekly- 200mg test E, 100mg mast E
Daily- 3IUS HGH

Big week of work with the Black Friday sales and hand off loading containers in 35 degree weather.

Starting to see a little vascularity come back!

Stay tuned for some shreds soon!
Really big and thick there :D love the back double @Smidday
35C right?

@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@toddthelineman @Madmax46
 
Log update- 23/11/2025 (Health/ tidy up phase)

BW- 109.5kgs

Cals- 4060
Supps-
Weekly- 200mg test E, 100mg mast E
Daily- 3IUS HGH

Big week of work with the Black Friday sales and hand off loading containers in 35 degree weather.

Starting to see a little vascularity come back!

Stay tuned for some shreds soon!
Looking great brother, quad seperation is coming in nicely
 
Log update- 23/11/2025 (Health/ tidy up phase)

BW- 109.5kgs

Cals- 4060
Supps-
Weekly- 200mg test E, 100mg mast E
Daily- 3IUS HGH

Big week of work with the Black Friday sales and hand off loading containers in 35 degree weather.

Starting to see a little vascularity come back!

Stay tuned for some shreds soon!
Hot days brother, you a dock worker? Looking killer
 
Thankyou lads!

@LevButlerov yeah 35C so around 95F! Haha

@Allupfromhere Nah man, I just work in a warehouse that supplies gym equipment. Not a bad job but everything is so dam heavy 😂
Bruuhhhhh its like the ultimate bonus round haha. I try do the same at work, they're always like "we have cranes for that..." lol i would just split packs and carry shit by hand for extra cardio and treat it like a workout 😅
 
Log update- 19/11/2025

BW- 110.4kgs

Very busy couple of days at work but still getting to the gym and smashing out the sessions.

High carb day today with 765g 🤝🏻

Couple of photos from the last couple of days
That side chest is insane! You have mad density bro no fluff weight, love it!
 
Log update- 25/11/2025 (health phase)

BW- 109.5kgs

Big leg session tonight, motivation is back to an all time high🫡

The session-

• Leg extensions- 1 set super light- 30-50 reps just to get some blood flow
• Smith machine back squats- 2 sets (top set back off set) 10-15 reps 160kgs/ 140kgs
• Single leg leg press- 2 sets 12-15 reps 110kgs
• Seated hamstring curls (plate loaded)- 3 sets 12-15 reps 40kgs
• Dumbbell Bulgarian split squats- 2 sets 10-12 reps 32.5kgs each hand
• Leg extensions- 2 sets 12-15 reps 89kgs
• Seated calf raises- 4 sets 15-20 reps 60kgs
 

Attachments

  • IMG_4846.webp
    IMG_4846.webp
    77.4 KB · Views: 34
Log update- 25/11/2025 (health phase)

BW- 109.5kgs

Big leg session tonight, motivation is back to an all time high🫡

The session-

• Leg extensions- 1 set super light- 30-50 reps just to get some blood flow
• Smith machine back squats- 2 sets (top set back off set) 10-15 reps 160kgs/ 140kgs
• Single leg leg press- 2 sets 12-15 reps 110kgs
• Seated hamstring curls (plate loaded)- 3 sets 12-15 reps 40kgs
• Dumbbell Bulgarian split squats- 2 sets 10-12 reps 32.5kgs each hand
• Leg extensions- 2 sets 12-15 reps 89kgs
• Seated calf raises- 4 sets 15-20 reps 60kgs
Huge thick legs :D @Smidday thats all from the good leg volume
 
Log update- 25/11/2025 (health phase)

BW- 109.5kgs

Big leg session tonight, motivation is back to an all time high🫡

The session-

• Leg extensions- 1 set super light- 30-50 reps just to get some blood flow
• Smith machine back squats- 2 sets (top set back off set) 10-15 reps 160kgs/ 140kgs
• Single leg leg press- 2 sets 12-15 reps 110kgs
• Seated hamstring curls (plate loaded)- 3 sets 12-15 reps 40kgs
• Dumbbell Bulgarian split squats- 2 sets 10-12 reps 32.5kgs each hand
• Leg extensions- 2 sets 12-15 reps 89kgs
• Seated calf raises- 4 sets 15-20 reps 60kgs
Legs are on :cool:
 
Log update- 27/11/2025

BW- 110.2kgs

Couple of photos from yesterday.

Meal photo was meal 3 - high carb day yesterday

• 150g white rice (uncooked weight)
• 250g chicken breast (uncooked weight)
• 1 Granny Smith apple
• 50g Broccolini
Little bit of sweet chilli sauce

Cals- 874
C- 130g
P- 69g
F- 10g

Total for the day-
Cals- 4725
C-737g
P- 288g
F- 71g

Followed by a juicy chest and bicep session
 

Attachments

  • IMG_4852.webp
    IMG_4852.webp
    64.6 KB · Views: 31
  • IMG_4847.webp
    IMG_4847.webp
    781 KB · Views: 32
Log update- 27/11/2025

BW- 110.2kgs

Couple of photos from yesterday.

Meal photo was meal 3 - high carb day yesterday

• 150g white rice (uncooked weight)
• 250g chicken breast (uncooked weight)
• 1 Granny Smith apple
• 50g Broccolini
Little bit of sweet chilli sauce

Cals- 874
C- 130g
P- 69g
F- 10g

Total for the day-
Cals- 4725
C-737g
P- 288g
F- 71g

Followed by a juicy chest and bicep session
You have huge arms in the pic :D @Smidday high carb day filled you out.
Your 737g carbs with that 288g protein is perfect but should be over 300 on carb up days.
 
Log update- 27/11/2025

BW- 110.2kgs

Couple of photos from yesterday.

Meal photo was meal 3 - high carb day yesterday

• 150g white rice (uncooked weight)
• 250g chicken breast (uncooked weight)
• 1 Granny Smith apple
• 50g Broccolini
Little bit of sweet chilli sauce

Cals- 874
C- 130g
P- 69g
F- 10g

Total for the day-
Cals- 4725
C-737g
P- 288g
F- 71g

Followed by a juicy chest and bicep session
Crazy bicep peak in this photo mate!
 
Log update- 01/12/2025

BW- 109.7

Not the best lighting in the photo but a great back and triceps session smashed out today.

Couple of changes this week.
Cals down to 3670 from 4060

Cardio implemented - 4 X 15 mins (120-130BPM) a week. Will be doing this on the cross trainer.

Keen to get lean.
 

Attachments

  • IMG_4897.webp
    IMG_4897.webp
    90.1 KB · Views: 29
Log update- 01/12/2025

BW- 109.7

Not the best lighting in the photo but a great back and triceps session smashed out today.

Couple of changes this week.
Cals down to 3670 from 4060

Cardio implemented - 4 X 15 mins (120-130BPM) a week. Will be doing this on the cross trainer.

Keen to get lean.
wow talk about a wide back :D thick!
 
Log update- 30/11/2025

BW- 109kgs

Check in day. Another week done and dusted, starting to uncover more detail.

1 more month left of 2025 time to keep pushing 💪🏻
Bro at 109kg you have like a 32" waist and a back that looks like 48"... insane!

Can't wait to follow your contest prep for 2026.
 
Log update- 05/12/2025

BW- 107.8kgs

Sorry haven’t been too active this week, have had same unfortunate family stuff going on.

Today’s session- hamstring focused leg day

• Seated hamstring curls (plate loaded) - 2 sets 12-15 reps 50kgs
• RDL’s- 2 sets ( 1 top set, 1 back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets (partial reps at the end of each set) 12-15 reps 25kgs each side
• Wide stance leg press - 2 sets 12- 15 reps 300kgs
• Leg extensions- 3 sets 12-15 reps 89kgs
• Standing calf raises- 3 sets 10-12 reps 160kgs

Noticing some details really come through in the legs🤝🏻
 

Attachments

  • IMG_4923.webp
    IMG_4923.webp
    122.6 KB · Views: 24
Log update- 05/12/2025

BW- 107.8kgs

Sorry haven’t been too active this week, have had same unfortunate family stuff going on.

Today’s session- hamstring focused leg day

• Seated hamstring curls (plate loaded) - 2 sets 12-15 reps 50kgs
• RDL’s- 2 sets ( 1 top set, 1 back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets (partial reps at the end of each set) 12-15 reps 25kgs each side
• Wide stance leg press - 2 sets 12- 15 reps 300kgs
• Leg extensions- 3 sets 12-15 reps 89kgs
• Standing calf raises- 3 sets 10-12 reps 160kgs

Noticing some details really come through in the legs🤝🏻
thick legs, really looking big there :D @Smidday volume it up hard
 
Log update- 05/12/2025

BW- 107.8kgs

Sorry haven’t been too active this week, have had same unfortunate family stuff going on.

Today’s session- hamstring focused leg day

• Seated hamstring curls (plate loaded) - 2 sets 12-15 reps 50kgs
• RDL’s- 2 sets ( 1 top set, 1 back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets (partial reps at the end of each set) 12-15 reps 25kgs each side
• Wide stance leg press - 2 sets 12- 15 reps 300kgs
• Leg extensions- 3 sets 12-15 reps 89kgs
• Standing calf raises- 3 sets 10-12 reps 160kgs

Noticing some details really come through in the legs🤝🏻
Borrows the hamstring leg day looking really on point. Also like Romanian deadlifts this is a good one and really tough. @Smidday
 
Log update- 05/12/2025

BW- 107.8kgs

Sorry haven’t been too active this week, have had same unfortunate family stuff going on.

Today’s session- hamstring focused leg day

• Seated hamstring curls (plate loaded) - 2 sets 12-15 reps 50kgs
• RDL’s- 2 sets ( 1 top set, 1 back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets (partial reps at the end of each set) 12-15 reps 25kgs each side
• Wide stance leg press - 2 sets 12- 15 reps 300kgs
• Leg extensions- 3 sets 12-15 reps 89kgs
• Standing calf raises- 3 sets 10-12 reps 160kgs

Noticing some details really come through in the legs🤝🏻
Those legs are looking amazing if you ask me.@Smidday Also really good job on the leg extensions. That's a great one to really hammer things.
 
Log update- 05/12/2025

BW- 107.8kgs

Sorry haven’t been too active this week, have had same unfortunate family stuff going on.

Today’s session- hamstring focused leg day

• Seated hamstring curls (plate loaded) - 2 sets 12-15 reps 50kgs
• RDL’s- 2 sets ( 1 top set, 1 back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets (partial reps at the end of each set) 12-15 reps 25kgs each side
• Wide stance leg press - 2 sets 12- 15 reps 300kgs
• Leg extensions- 3 sets 12-15 reps 89kgs
• Standing calf raises- 3 sets 10-12 reps 160kgs

Noticing some details really come through in the legs🤝🏻
@Smidday Body weight. 108 kg. That is pretty solid. You definitely have a lot of weight in those legs. They are huge.
 
Log update- 05/12/2025

BW- 107.8kgs

Sorry haven’t been too active this week, have had same unfortunate family stuff going on.

Today’s session- hamstring focused leg day

• Seated hamstring curls (plate loaded) - 2 sets 12-15 reps 50kgs
• RDL’s- 2 sets ( 1 top set, 1 back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets (partial reps at the end of each set) 12-15 reps 25kgs each side
• Wide stance leg press - 2 sets 12- 15 reps 300kgs
• Leg extensions- 3 sets 12-15 reps 89kgs
• Standing calf raises- 3 sets 10-12 reps 160kgs

Noticing some details really come through in the legs🤝🏻
hamstring focused leg day is outstanding. i like the leg extentions and calf raises. those are looking good! @Smidday
 
Log update- 05/12/2025

BW- 107.8kgs

Sorry haven’t been too active this week, have had same unfortunate family stuff going on.

Today’s session- hamstring focused leg day

• Seated hamstring curls (plate loaded) - 2 sets 12-15 reps 50kgs
• RDL’s- 2 sets ( 1 top set, 1 back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets (partial reps at the end of each set) 12-15 reps 25kgs each side
• Wide stance leg press - 2 sets 12- 15 reps 300kgs
• Leg extensions- 3 sets 12-15 reps 89kgs
• Standing calf raises- 3 sets 10-12 reps 160kgs

Noticing some details really come through in the legs🤝🏻
@Smidday legs are looking massive brother. Killin those thing
 
Log update- 05/12/2025

BW- 107.8kgs

Sorry haven’t been too active this week, have had same unfortunate family stuff going on.

Today’s session- hamstring focused leg day

• Seated hamstring curls (plate loaded) - 2 sets 12-15 reps 50kgs
• RDL’s- 2 sets ( 1 top set, 1 back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets (partial reps at the end of each set) 12-15 reps 25kgs each side
• Wide stance leg press - 2 sets 12- 15 reps 300kgs
• Leg extensions- 3 sets 12-15 reps 89kgs
• Standing calf raises- 3 sets 10-12 reps 160kgs

Noticing some details really come through in the legs🤝🏻
@Smidday legs are looking huge bro!
 
Log update- 08/12/2025

BW- 107.4kgs

2 more weeks left of this health phase then back to growing before starting the official prep.

No real changes this week.

A few new lines and veins appearing. Keen to make the most of these last two weeks
 

Attachments

  • IMG_4951.webp
    IMG_4951.webp
    83.2 KB · Views: 23
  • IMG_4952.webp
    IMG_4952.webp
    88.3 KB · Views: 23
  • IMG_4939.webp
    IMG_4939.webp
    99 KB · Views: 25
Log update- 05/12/2025

BW- 107.8kgs

Sorry haven’t been too active this week, have had same unfortunate family stuff going on.

Today’s session- hamstring focused leg day

• Seated hamstring curls (plate loaded) - 2 sets 12-15 reps 50kgs
• RDL’s- 2 sets ( 1 top set, 1 back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets (partial reps at the end of each set) 12-15 reps 25kgs each side
• Wide stance leg press - 2 sets 12- 15 reps 300kgs
• Leg extensions- 3 sets 12-15 reps 89kgs
• Standing calf raises- 3 sets 10-12 reps 160kgs

Noticing some details really come through in the legs🤝🏻
Definitely killing the hamstring game 💪
 
Log update- 08/12/2025

BW- 107.4kgs

2 more weeks left of this health phase then back to growing before starting the official prep.

No real changes this week.

A few new lines and veins appearing. Keen to make the most of these last two weeks
@Smidday looking solid bro....
 
Back
Top Bottom