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Approved Log Road to my first bodybuilding show in 2026 Journal

Smidday said:
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
Click to expand...
power size :D wow
 
Log update- 21/12/2025

BW- 108.7kgs

3660 cals
10k steps minimum not including cardio.
5 X 25mins on the elliptical 120-130BPM

Came down with the flu last week so lost a little progress and holding onto abit of water still. Back to 90% now but still doing 1-2 RIR until back to 100%

Health phase is complete, blast off will start tomorrow. One more week of the tidy up then it’s time to grow again.

From tomorrow-
Weekly- 300mg test e, 150mg mast e, 200mg EQ
Daily- 3IUs HGH
 

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Smidday said:
Log update- 21/12/2025

BW- 108.7kgs

3660 cals
10k steps minimum not including cardio.
5 X 25mins on the elliptical 120-130BPM

Came down with the flu last week so lost a little progress and holding onto abit of water still. Back to 90% now but still doing 1-2 RIR until back to 100%

Health phase is complete, blast off will start tomorrow. One more week of the tidy up then it’s time to grow again.

From tomorrow-
Weekly- 300mg test e, 150mg mast e, 200mg EQ
Daily- 3IUs HGH
Click to expand...
Great set of checkin pics brother
 
Smidday said:
Log update- 21/12/2025

BW- 108.7kgs

3660 cals
10k steps minimum not including cardio.
5 X 25mins on the elliptical 120-130BPM

Came down with the flu last week so lost a little progress and holding onto abit of water still. Back to 90% now but still doing 1-2 RIR until back to 100%

Health phase is complete, blast off will start tomorrow. One more week of the tidy up then it’s time to grow again.

From tomorrow-
Weekly- 300mg test e, 150mg mast e, 200mg EQ
Daily- 3IUs HGH
Click to expand...
double bi front and back a win for you, you're still sponsored? @Smidday
 
Log update- 22/12/2025

BW- 108.1kgs

Back to 0 RIR on accessories and 1 RIR on compounds. Feeling great and losing the water retention nicely.

Today’s back and triceps session-

• Close grip lat pulldown- 3 sets 10-12 reps 115kgs
• Chest supported wide grip row- 2 sets 8-12 reps 60kgs per side
• Assisted wide grip chin ups- 2 sets 10-15 reps (rest pause sets)
• Chest supported dumbbell rows on an incline bench- 2 sets 10-12 reps 40kgs per side
• EZ curl barbell skullcrushers - 3 sets 12-15 reps 45kgs
• Tricep rope pushdowns- 3 sets 10-15 reps (partial rep sets) 55kgs

Followed by abit of posing progress
 

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Smidday said:
Log update- 22/12/2025

BW- 108.1kgs

Back to 0 RIR on accessories and 1 RIR on compounds. Feeling great and losing the water retention nicely.

Today’s back and triceps session-

• Close grip lat pulldown- 3 sets 10-12 reps 115kgs
• Chest supported wide grip row- 2 sets 8-12 reps 60kgs per side
• Assisted wide grip chin ups- 2 sets 10-15 reps (rest pause sets)
• Chest supported dumbbell rows on an incline bench- 2 sets 10-12 reps 40kgs per side
• EZ curl barbell skullcrushers - 3 sets 12-15 reps 45kgs
• Tricep rope pushdowns- 3 sets 10-15 reps (partial rep sets) 55kgs

Followed by abit of posing progress
Click to expand...
super size there :D @Smidday love your pump and the chin ups my fav

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@coolguy77711
 
Smidday said:
Log update- 22/12/2025

BW- 108.1kgs

Back to 0 RIR on accessories and 1 RIR on compounds. Feeling great and losing the water retention nicely.

Today’s back and triceps session-

• Close grip lat pulldown- 3 sets 10-12 reps 115kgs
• Chest supported wide grip row- 2 sets 8-12 reps 60kgs per side
• Assisted wide grip chin ups- 2 sets 10-15 reps (rest pause sets)
• Chest supported dumbbell rows on an incline bench- 2 sets 10-12 reps 40kgs per side
• EZ curl barbell skullcrushers - 3 sets 12-15 reps 45kgs
• Tricep rope pushdowns- 3 sets 10-15 reps (partial rep sets) 55kgs

Followed by abit of posing progress
Click to expand...
Some of the best Shoulders around, 👌
 
Smidday said:
Log update- 22/12/2025

BW- 108.1kgs

Back to 0 RIR on accessories and 1 RIR on compounds. Feeling great and losing the water retention nicely.

Today’s back and triceps session-

• Close grip lat pulldown- 3 sets 10-12 reps 115kgs
• Chest supported wide grip row- 2 sets 8-12 reps 60kgs per side
• Assisted wide grip chin ups- 2 sets 10-15 reps (rest pause sets)
• Chest supported dumbbell rows on an incline bench- 2 sets 10-12 reps 40kgs per side
• EZ curl barbell skullcrushers - 3 sets 12-15 reps 45kgs
• Tricep rope pushdowns- 3 sets 10-15 reps (partial rep sets) 55kgs

Followed by abit of posing progress
Click to expand...
Insane delts man, looking really good
 
Smidday said:
Log update- 24/12/2025

BW- 108.1kgs

Half day at work today followed by a sweaty chest and biceps session in 40 degrees Celsius weather but we got it done and 25mins on the elliptical 🤝🏻🫡

Merry Christmas evo fam, hope everyone has a safe and great day!
Click to expand...
Looking big as a house brother
 
Smidday said:
Log update- 24/12/2025

BW- 108.1kgs

Half day at work today followed by a sweaty chest and biceps session in 40 degrees Celsius weather but we got it done and 25mins on the elliptical 🤝🏻🫡

Merry Christmas evo fam, hope everyone has a safe and great day!
Click to expand...
Dunno how you big guys do it down there in the AUS heat. You'd be much more comfortable up here with us in Canada lol.

Great for keeping that dry look I'd imagine.
 
Smidday said:
Log update- 22/12/2025

BW- 108.1kgs

Back to 0 RIR on accessories and 1 RIR on compounds. Feeling great and losing the water retention nicely.

Today’s back and triceps session-

• Close grip lat pulldown- 3 sets 10-12 reps 115kgs
• Chest supported wide grip row- 2 sets 8-12 reps 60kgs per side
• Assisted wide grip chin ups- 2 sets 10-15 reps (rest pause sets)
• Chest supported dumbbell rows on an incline bench- 2 sets 10-12 reps 40kgs per side
• EZ curl barbell skullcrushers - 3 sets 12-15 reps 45kgs
• Tricep rope pushdowns- 3 sets 10-15 reps (partial rep sets) 55kgs

Followed by abit of posing progress
Click to expand...
Nice workout mate. Looking really good in the photos too.
 
Smidday said:
Log update- 24/12/2025

BW- 108.1kgs

Half day at work today followed by a sweaty chest and biceps session in 40 degrees Celsius weather but we got it done and 25mins on the elliptical 🤝🏻🫡

Merry Christmas evo fam, hope everyone has a safe and great day!
Click to expand...
108kg big pump :D you are super thick! @Smidday
 
Log update- 30/12/2025

BW- 106.1kgs

Few check in photos and a couple of photos from yesterdays back and triceps session.

Clean up phase officially finished. Time to start growing again.
Growth phase will be 16-20 weeks ish before we officially start prep! Very exciting times ahead

Current diet-
Cals - 4228
C- 636g
P- 288g
F- 64g

PED’s
Weekly- 300mg test e, 200mg EQ, 150mg mast e
Daily- 3ius HGH
 

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Smidday said:
Log update- 30/12/2025

BW- 106.1kgs

Few check in photos and a couple of photos from yesterdays back and triceps session.

Clean up phase officially finished. Time to start growing again.
Growth phase will be 16-20 weeks ish before we officially start prep! Very exciting times ahead

Current diet-
Cals - 4228
C- 636g
P- 288g
F- 64g

PED’s
Weekly- 300mg test e, 200mg EQ, 150mg mast e
Daily- 3ius HGH
Click to expand...
Big check in :D front and back double real wins for you waiting for the prep @Smidday
 
Smidday said:
Log update- 30/12/2025

BW- 106.1kgs

Few check in photos and a couple of photos from yesterdays back and triceps session.

Clean up phase officially finished. Time to start growing again.
Growth phase will be 16-20 weeks ish before we officially start prep! Very exciting times ahead

Current diet-
Cals - 4228
C- 636g
P- 288g
F- 64g

PED’s
Weekly- 300mg test e, 200mg EQ, 150mg mast e
Daily- 3ius HGH
Click to expand...
Looking great bro. Arms are freaky as ever.

Those quads are really poppn too!

Growth phase will be interesting to follow
 
Smidday said:
Log update- 30/12/2025

BW- 106.1kgs

Few check in photos and a couple of photos from yesterdays back and triceps session.

Clean up phase officially finished. Time to start growing again.
Growth phase will be 16-20 weeks ish before we officially start prep! Very exciting times ahead

Current diet-
Cals - 4228
C- 636g
P- 288g
F- 64g

PED’s
Weekly- 300mg test e, 200mg EQ, 150mg mast e
Daily- 3ius HGH
Click to expand...
@Smidday good job on these check-in photos. You look fantastic. The back shot looks really good. You got a back end of the arms and upper back are tremendous.
 
Smidday said:
Log update- 30/12/2025

BW- 106.1kgs

Few check in photos and a couple of photos from yesterdays back and triceps session.

Clean up phase officially finished. Time to start growing again.
Growth phase will be 16-20 weeks ish before we officially start prep! Very exciting times ahead

Current diet-
Cals - 4228
C- 636g
P- 288g
F- 64g

PED’s
Weekly- 300mg test e, 200mg EQ, 150mg mast e
Daily- 3ius HGH
Click to expand...
The log definitely looks strong, and good job on the calories and carbs. You're reacting well to a high carb diet. @Smidday
 
Smidday said:
Log update- 30/12/2025

BW- 106.1kgs

Few check in photos and a couple of photos from yesterdays back and triceps session.

Clean up phase officially finished. Time to start growing again.
Growth phase will be 16-20 weeks ish before we officially start prep! Very exciting times ahead

Current diet-
Cals - 4228
C- 636g
P- 288g
F- 64g

PED’s
Weekly- 300mg test e, 200mg EQ, 150mg mast e
Daily- 3ius HGH
Click to expand...
Calories and carbs are really strong, and I like how you also get in some strong protein, almost 300 grams per day. @Smidday you should have some good results keeping your gear very mild as well.
 
Smidday said:
Log update- 30/12/2025

BW- 106.1kgs

Few check in photos and a couple of photos from yesterdays back and triceps session.

Clean up phase officially finished. Time to start growing again.
Growth phase will be 16-20 weeks ish before we officially start prep! Very exciting times ahead

Current diet-
Cals - 4228
C- 636g
P- 288g
F- 64g

PED’s
Weekly- 300mg test e, 200mg EQ, 150mg mast e
Daily- 3ius HGH
Click to expand...
@Smidday Bros, I think the protein and carbs are looking really strong, and I like the fat intake as well. I think macros are looking good. Good job on keeping the mild dosages. I like EQ, maybe a little higher though, maybe 300-400 mg. That's up to you.
 
Smidday said:
Log update- 30/12/2025

BW- 106.1kgs

Few check in photos and a couple of photos from yesterdays back and triceps session.

Clean up phase officially finished. Time to start growing again.
Growth phase will be 16-20 weeks ish before we officially start prep! Very exciting times ahead

Current diet-
Cals - 4228
C- 636g
P- 288g
F- 64g

PED’s
Weekly- 300mg test e, 200mg EQ, 150mg mast e
Daily- 3ius HGH
Click to expand...
Check-in photos look really solid. Hopefully you can get in a nice growth phase to continue this. I would maintain your protein. @Smidday
 
Log update- 02/01/2026

BW- 109.1kgs

Happy new year evo fam! Hope everyone had a great NYE!

Hamstring focused leg day today-
• Seated hamstring curls- 2 sets 12-15 reps 60kgs
• Barbell RDLS- 2 sets (top set back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets 12-15 reps (partial rep sets) 30kgs per side
• Leg extensions- 3 sets 12-15 reps 89kgs
• Wide stance leg press - 2 sets 12-15 reps 120kgs per side
• Standing calf raises- 3 sets 10-12 reps 80kgs per side

Finished the day off by walking the dogs after meal 5. Finished on 13,800 steps
 

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Smidday said:
Log update- 02/01/2026

BW- 109.1kgs

Happy new year evo fam! Hope everyone had a great NYE!

Hamstring focused leg day today-
• Seated hamstring curls- 2 sets 12-15 reps 60kgs
• Barbell RDLS- 2 sets (top set back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets 12-15 reps (partial rep sets) 30kgs per side
• Leg extensions- 3 sets 12-15 reps 89kgs
• Wide stance leg press - 2 sets 12-15 reps 120kgs per side
• Standing calf raises- 3 sets 10-12 reps 80kgs per side

Finished the day off by walking the dogs after meal 5. Finished on 13,800 steps
Click to expand...
massive legs there :D your calves look like a pro real thick now @Smidday and almost 14k steps, WIN!
Happy New year!

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
 
Smidday said:
Log update- 02/01/2026

BW- 109.1kgs

Happy new year evo fam! Hope everyone had a great NYE!

Hamstring focused leg day today-
• Seated hamstring curls- 2 sets 12-15 reps 60kgs
• Barbell RDLS- 2 sets (top set back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets 12-15 reps (partial rep sets) 30kgs per side
• Leg extensions- 3 sets 12-15 reps 89kgs
• Wide stance leg press - 2 sets 12-15 reps 120kgs per side
• Standing calf raises- 3 sets 10-12 reps 80kgs per side

Finished the day off by walking the dogs after meal 5. Finished on 13,800 steps
Click to expand...
Nice leg day there brother 180kg RDLs is no joke.
 
Smidday said:
Log update- 02/01/2026

BW- 109.1kgs

Happy new year evo fam! Hope everyone had a great NYE!

Hamstring focused leg day today-
• Seated hamstring curls- 2 sets 12-15 reps 60kgs
• Barbell RDLS- 2 sets (top set back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets 12-15 reps (partial rep sets) 30kgs per side
• Leg extensions- 3 sets 12-15 reps 89kgs
• Wide stance leg press - 2 sets 12-15 reps 120kgs per side
• Standing calf raises- 3 sets 10-12 reps 80kgs per side

Finished the day off by walking the dogs after meal 5. Finished on 13,800 steps
Click to expand...
This is a monster workout when you break it down. Good shit brother 💪
Almost 14k steps in the bank to finish off top🔥
 
Log update - 03/01/2026

BW- 108.4kgs

Big day at work today but still got in the gym and smashed it out.

Back and chest today-

• Single arm straight cable pull down- 3 sets 12-15 reps 50kgs per arm
• Neutral grip lat pulldown- 2 sets 10-12 reps 117.5kgs
• Single arm cable row- 2 sets 8-12 reps 60kgs per arm
• Machine chest flies- 3 sets 10-15 reps 80kgs
• Smith machine incline press- 2 sets 10-12 reps 130kgs
• Plate loaded chest press - 2 sets 8-10 reps 60kgs per side

12k steps
4200cals

Ticking the boxes🫡
 

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Smidday said:
Log update - 03/01/2026

BW- 108.4kgs

Big day at work today but still got in the gym and smashed it out.

Back and chest today-

• Single arm straight cable pull down- 3 sets 12-15 reps 50kgs per arm
• Neutral grip lat pulldown- 2 sets 10-12 reps 117.5kgs
• Single arm cable row- 2 sets 8-12 reps 60kgs per arm
• Machine chest flies- 3 sets 10-15 reps 80kgs
• Smith machine incline press- 2 sets 10-12 reps 130kgs
• Plate loaded chest press - 2 sets 8-10 reps 60kgs per side

12k steps
4200cals

Ticking the boxes🫡
Click to expand...
@Smidday Good training bro.....
 
Smidday said:
Log update - 03/01/2026

BW- 108.4kgs

Big day at work today but still got in the gym and smashed it out.

Back and chest today-

• Single arm straight cable pull down- 3 sets 12-15 reps 50kgs per arm
• Neutral grip lat pulldown- 2 sets 10-12 reps 117.5kgs
• Single arm cable row- 2 sets 8-12 reps 60kgs per arm
• Machine chest flies- 3 sets 10-15 reps 80kgs
• Smith machine incline press- 2 sets 10-12 reps 130kgs
• Plate loaded chest press - 2 sets 8-10 reps 60kgs per side

12k steps
4200cals

Ticking the boxes🫡
Click to expand...
Big side chest :D you are huge @Smidday
 
Smidday said:
Log update- 02/01/2026

BW- 109.1kgs

Happy new year evo fam! Hope everyone had a great NYE!

Hamstring focused leg day today-
• Seated hamstring curls- 2 sets 12-15 reps 60kgs
• Barbell RDLS- 2 sets (top set back off set) 8-12 reps 180kgs/ 150kgs
• Single leg standing hamstring curls- 3 sets 12-15 reps (partial rep sets) 30kgs per side
• Leg extensions- 3 sets 12-15 reps 89kgs
• Wide stance leg press - 2 sets 12-15 reps 120kgs per side
• Standing calf raises- 3 sets 10-12 reps 80kgs per side

Finished the day off by walking the dogs after meal 5. Finished on 13,800 steps
Click to expand...
Nice leg workout mate. 180kg RDL's after leg curls is impressive!
 
Log update- 06/01/2026

BW- 108.6kgs

Big chest and bicep session tonight

The current cycle-

Weekly-
300mg test e, 150mg mast e, 200mg eq

Daily-
3ius HGH

Escalations will be happening in the next couple of weeks💪🏻
Stay tuned for more gains soon!
 

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Log update 17/01/2026

BW- 109.3kgs

Back to normal training and eating after being sick with the man flu last week.

Feels great to be back and pushing some weight around.

180kgs rdls for 11 reps last night was a killer but loved every second of it.

Current stack-
Weekly - 300mg test e, 150mg mast e, 200mg EQ
Daily- 3ius HGH

Food-
4260 cals
P- 288g
C- 636g
F- 64g
 

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Smidday said:
Log update 17/01/2026

BW- 109.3kgs

Back to normal training and eating after being sick with the man flu last week.

Feels great to be back and pushing some weight around.

180kgs rdls for 11 reps last night was a killer but loved every second of it.

Current stack-
Weekly - 300mg test e, 150mg mast e, 200mg EQ
Daily- 3ius HGH

Food-
4260 cals
P- 288g
C- 636g
F- 64g
Click to expand...
Good update brother, looking good
 
Smidday said:
Log update 17/01/2026

BW- 109.3kgs

Back to normal training and eating after being sick with the man flu last week.

Feels great to be back and pushing some weight around.

180kgs rdls for 11 reps last night was a killer but loved every second of it.

Current stack-
Weekly - 300mg test e, 150mg mast e, 200mg EQ
Daily- 3ius HGH

Food-
4260 cals
P- 288g
C- 636g
F- 64g
Click to expand...
Long time no updated but you still looking big and thick :D @Smidday coming back strong after flu I hope

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
 
Smidday said:
Log update 17/01/2026

BW- 109.3kgs

Back to normal training and eating after being sick with the man flu last week.

Feels great to be back and pushing some weight around.

180kgs rdls for 11 reps last night was a killer but loved every second of it.

Current stack-
Weekly - 300mg test e, 150mg mast e, 200mg EQ
Daily- 3ius HGH

Food-
4260 cals
P- 288g
C- 636g
F- 64g
Click to expand...
Looking super solid there brother, macros nice, 180kg rdls is some serious weight
 
Smidday said:
Log update 17/01/2026

BW- 109.3kgs

Back to normal training and eating after being sick with the man flu last week.

Feels great to be back and pushing some weight around.

180kgs rdls for 11 reps last night was a killer but loved every second of it.

Current stack-
Weekly - 300mg test e, 150mg mast e, 200mg EQ
Daily- 3ius HGH

Food-
4260 cals
P- 288g
C- 636g
F- 64g
Click to expand...
Sucks regarding being sick. Looks like your back though with 180kg RDL's. Looking massive as well.
 
Pigsy said:
Going great brother, into 2nd week of growth phase
Click to expand...
Amazing bro, keen to see the gains!💪🏻 @Pigsy

LevButlerov said:
Long time no updated but you still looking big and thick :D @Smidday coming back strong after flu I hope

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Dreamer @Freki @R.AP
@waggat @Yuri @rizzlekdizzle @Grumpy
@Coolguy @toddthelineman @Sheshredz
@Trenhead3cc
Click to expand...
Thanks @LevButlerov will be back to more regular logging now!

Coolguy said:
@Smidday you're looking good brother 💪 glad to see you back floating around 😀 missed you lads
Click to expand...
@Coolguy thankyou bro! Hope you are still smashing it out man!

@Dreamer @waggat Thankyou lads! Bring on the season of gains💪🏻😂
 
Log update- 19/01/2026

BW- 108.9kgs

Check in photos for this week.

Keeping everything the same this week.

Smashed out a leg session this morning before the heatwave started🤝🏻
 

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Smidday said:
Log update- 19/01/2026

BW- 108.9kgs

Check in photos for this week.

Keeping everything the same this week.

Smashed out a leg session this morning before the heatwave started🤝🏻
Click to expand...
would be nice to see some training pics if you can :D and some food pics
you look big and thick though @Smidday
 
Smidday said:
Log update- 22/01/2026

BW- 109.1kgs

Currently going through abit of a heatwave where I am. A few days over 35 degrees Celsius. Trying to keep fluids up as much as I can!

There’s definitely been some sweaty sessions this week😂
Click to expand...
leveling up the pump :D stay hydrated
 
Smidday said:
Log update- 22/01/2026

BW- 109.1kgs

Currently going through abit of a heatwave where I am. A few days over 35 degrees Celsius. Trying to keep fluids up as much as I can!

There’s definitely been some sweaty sessions this week😂
Click to expand...
@Smidday excellent job on the body weight. 109 kg is not bad at all. Keep up the good work.
 
Smidday said:
Log update- 22/01/2026

BW- 109.1kgs

Currently going through abit of a heatwave where I am. A few days over 35 degrees Celsius. Trying to keep fluids up as much as I can!

There’s definitely been some sweaty sessions this week😂
Click to expand...
You look absolutely jacked. I'm very impressed, 109 kg, amazing, especially how mean you are. @Smidday
 
Smidday said:
Log update- 22/01/2026

BW- 109.1kgs

Currently going through abit of a heatwave where I am. A few days over 35 degrees Celsius. Trying to keep fluids up as much as I can!

There’s definitely been some sweaty sessions this week😂
Click to expand...
Cold and wet here
 
Smidday said:
Log update- 22/01/2026

BW- 109.1kgs

Currently going through abit of a heatwave where I am. A few days over 35 degrees Celsius. Trying to keep fluids up as much as I can!

There’s definitely been some sweaty sessions this week😂
Click to expand...
Seems like you guys are always dealing with weather problems. It's amazing. @Smidday it's almost like your island gets super hot during the summer.
 
Smidday said:
Log update- 22/01/2026

BW- 109.1kgs

Currently going through abit of a heatwave where I am. A few days over 35 degrees Celsius. Trying to keep fluids up as much as I can!

There’s definitely been some sweaty sessions this week😂
Click to expand...
@Smidday Bros, I hear you on that. When I drive inland, can get really hot here during the summer. You know, we got the hottest place on earth in Southern Cali. It's called Death Valley.
 
Smidday said:
Log update- 22/01/2026

BW- 109.1kgs

Currently going through abit of a heatwave where I am. A few days over 35 degrees Celsius. Trying to keep fluids up as much as I can!

There’s definitely been some sweaty sessions this week😂
Click to expand...
It's a really good layout on this. The body weight is 109kg which is not bad. Keep up the good work. @Smidday
 
Smidday said:
Log update- 22/01/2026

BW- 109.1kgs

Currently going through abit of a heatwave where I am. A few days over 35 degrees Celsius. Trying to keep fluids up as much as I can!

There’s definitely been some sweaty sessions this week😂
Click to expand...
@Smidday get that water in big fella
 
Smidday said:
Log update- 22/01/2026

BW- 109.1kgs

Currently going through abit of a heatwave where I am. A few days over 35 degrees Celsius. Trying to keep fluids up as much as I can!

There’s definitely been some sweaty sessions this week😂
Click to expand...
@Smidday Keeping yourself hydrated is important.....good job......
 
Log update- 04/03/2026

BW- 112.4kgs

NEW SPONSOR ALERT!
Very happy to announce I am now sponsored by @Gold Standard Labs 🙌🏻🥇🏆

The current cycle- Week 10 of growth phase
Weekly - 500mg test e, 400mg eq, 150mg mast e
Daily- 5ius HGH - split 3ius morning 2ius before bed

Diet- 4603 cals
P- 286g
C- 705g
F- 76g

Will be back to regular logging from now on!

Photos are from my most recent check in and the newest touchdown of supps!
 

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Smidday said:
Log update- 04/03/2026

BW- 112.4kgs

NEW SPONSOR ALERT!
Very happy to announce I am now sponsored by @Gold Standard Labs 🙌🏻🥇🏆

The current cycle- Week 10 of growth phase
Weekly - 500mg test e, 400mg eq, 150mg mast e
Daily- 5ius HGH - split 3ius morning 2ius before bed

Diet- 4603 cals
P- 286g
C- 705g
F- 76g

Will be back to regular logging from now on!

Photos are from my most recent check in and the newest touchdown of supps!
Click to expand...
awesome to see you on Team GSL @Gold Standard Labs now lets get some training nutrition updates up please @Smidday
 
Smidday said:
Log update- 04/03/2026

BW- 112.4kgs

NEW SPONSOR ALERT!
Very happy to announce I am now sponsored by @Gold Standard Labs 🙌🏻🥇🏆

The current cycle- Week 10 of growth phase
Weekly - 500mg test e, 400mg eq, 150mg mast e
Daily- 5ius HGH - split 3ius morning 2ius before bed

Diet- 4603 cals
P- 286g
C- 705g
F- 76g

Will be back to regular logging from now on!

Photos are from my most recent check in and the newest touchdown of supps!
Click to expand...
I am so grateful to have you back on team gold brother!!

It's an honour to have such a genuine person and hard worker onboard, welcome back home brother 🙏 💛

Let's go brother 💪💯
 
Log update- 05/03/2026

BW- 113.1kgs

Current training split-

Monday- Chest and shoulders
Tuesday- Hamstring focused leg day
Wednesday- Back and biceps
Thursday- Rest/ active recovery
Friday- Chest and triceps
Saturday- Quad focused leg day
Sunday- Rest/ active recovery

Daily- 10k minimum steps
Weekly - 3 x 15 mins on the elliptical- HR 120-130BPM
 
Smidday said:
Log update- 04/03/2026

BW- 112.4kgs

NEW SPONSOR ALERT!
Very happy to announce I am now sponsored by @Gold Standard Labs 🙌🏻🥇🏆

The current cycle- Week 10 of growth phase
Weekly - 500mg test e, 400mg eq, 150mg mast e
Daily- 5ius HGH - split 3ius morning 2ius before bed

Diet- 4603 cals
P- 286g
C- 705g
F- 76g

Will be back to regular logging from now on!

Photos are from my most recent check in and the newest touchdown of supps!
Click to expand...
Looking good in the photos mate. Your front double bi looks crazy.
 
Smidday said:
Log update- 05/03/2026

BW- 113.1kgs

Current training split-

Monday- Chest and shoulders
Tuesday- Hamstring focused leg day
Wednesday- Back and biceps
Thursday- Rest/ active recovery
Friday- Chest and triceps
Saturday- Quad focused leg day
Sunday- Rest/ active recovery

Daily- 10k minimum steps
Weekly - 3 x 15 mins on the elliptical- HR 120-130BPM
Click to expand...
Training is on, lets start the actual exercises weights sets reps :D @Smidday
 
Log update- 06/03/2026

BW- 113.1kgs

Hot day over here today with 38 degrees Celsius.

Smashed out chest and triceps-

• Incline smith bench press- 3 sets 8-12 reps 130kgs rest pause sets
• Machine chest press- 4 sets 8-12 reps 89kgs
• Cable chest flies- 4 sets 12-15 reps 45kgs each side
• Assisted dips- 4 sets 10-15 reps 3 second negatives 2 second hold at the bottom
• Overhead cable tricep extension (panatta machine) 4 sets 12-15 reps 35kgs
• V bar tricep push down- 3 sets 10-12 reps 70kgs rest pause sets
 

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Smidday said:
Log update- 06/03/2026

BW- 113.1kgs

Hot day over here today with 38 degrees Celsius.

Smashed out chest and triceps-

• Incline smith bench press- 3 sets 8-12 reps 130kgs rest pause sets
• Machine chest press- 4 sets 8-12 reps 89kgs
• Cable chest flies- 4 sets 12-15 reps 45kgs each side
• Assisted dips- 4 sets 10-15 reps 3 second negatives 2 second hold at the bottom
• Overhead cable tricep extension (panatta machine) 4 sets 12-15 reps 35kgs
• V bar tricep push down- 3 sets 10-12 reps 70kgs rest pause sets
Click to expand...
looking lean :D incline 130kgs wow!
 
Smidday said:
Log update- 06/03/2026

BW- 113.1kgs

Hot day over here today with 38 degrees Celsius.

Smashed out chest and triceps-

• Incline smith bench press- 3 sets 8-12 reps 130kgs rest pause sets
• Machine chest press- 4 sets 8-12 reps 89kgs
• Cable chest flies- 4 sets 12-15 reps 45kgs each side
• Assisted dips- 4 sets 10-15 reps 3 second negatives 2 second hold at the bottom
• Overhead cable tricep extension (panatta machine) 4 sets 12-15 reps 35kgs
• V bar tricep push down- 3 sets 10-12 reps 70kgs rest pause sets
Click to expand...
@Smidday good job on this update. The chest and triceps look fantastic and the assisted dips are pretty good. Hopefully at the end you'll be able to go without any assistance.
 
Smidday said:
Log update- 06/03/2026

BW- 113.1kgs

Hot day over here today with 38 degrees Celsius.

Smashed out chest and triceps-

• Incline smith bench press- 3 sets 8-12 reps 130kgs rest pause sets
• Machine chest press- 4 sets 8-12 reps 89kgs
• Cable chest flies- 4 sets 12-15 reps 45kgs each side
• Assisted dips- 4 sets 10-15 reps 3 second negatives 2 second hold at the bottom
• Overhead cable tricep extension (panatta machine) 4 sets 12-15 reps 35kgs
• V bar tricep push down- 3 sets 10-12 reps 70kgs rest pause sets
Click to expand...
The body weight of 113 kg is a great update. I hear you as well on the hot day. Seems like you guys are getting a lot of hot weather. @Smidday
 
Smidday said:
Log update- 06/03/2026

BW- 113.1kgs

Hot day over here today with 38 degrees Celsius.

Smashed out chest and triceps-

• Incline smith bench press- 3 sets 8-12 reps 130kgs rest pause sets
• Machine chest press- 4 sets 8-12 reps 89kgs
• Cable chest flies- 4 sets 12-15 reps 45kgs each side
• Assisted dips- 4 sets 10-15 reps 3 second negatives 2 second hold at the bottom
• Overhead cable tricep extension (panatta machine) 4 sets 12-15 reps 35kgs
• V bar tricep push down- 3 sets 10-12 reps 70kgs rest pause sets
Click to expand...
Smashing out the chest and triceps is what I like to hear. @Smidday that's a strong alpha workout and what I want to see out of you every single time.
 
Smidday said:
Log update- 06/03/2026

BW- 113.1kgs

Hot day over here today with 38 degrees Celsius.

Smashed out chest and triceps-

• Incline smith bench press- 3 sets 8-12 reps 130kgs rest pause sets
• Machine chest press- 4 sets 8-12 reps 89kgs
• Cable chest flies- 4 sets 12-15 reps 45kgs each side
• Assisted dips- 4 sets 10-15 reps 3 second negatives 2 second hold at the bottom
• Overhead cable tricep extension (panatta machine) 4 sets 12-15 reps 35kgs
• V bar tricep push down- 3 sets 10-12 reps 70kgs rest pause sets
Click to expand...
Looking beefy brother 🔥
 
Smidday said:
Log update- 06/03/2026

BW- 113.1kgs

Hot day over here today with 38 degrees Celsius.

Smashed out chest and triceps-

• Incline smith bench press- 3 sets 8-12 reps 130kgs rest pause sets
• Machine chest press- 4 sets 8-12 reps 89kgs
• Cable chest flies- 4 sets 12-15 reps 45kgs each side
• Assisted dips- 4 sets 10-15 reps 3 second negatives 2 second hold at the bottom
• Overhead cable tricep extension (panatta machine) 4 sets 12-15 reps 35kgs
• V bar tricep push down- 3 sets 10-12 reps 70kgs rest pause sets
Click to expand...
@Smidday Bros, this is a nice workout going into the weekend. The only thing I don't like is the Smith machine. I don't like that. I want to be able to move the bar around the way I want.
 
Smidday said:
Log update- 06/03/2026

BW- 113.1kgs

Hot day over here today with 38 degrees Celsius.

Smashed out chest and triceps-

• Incline smith bench press- 3 sets 8-12 reps 130kgs rest pause sets
• Machine chest press- 4 sets 8-12 reps 89kgs
• Cable chest flies- 4 sets 12-15 reps 45kgs each side
• Assisted dips- 4 sets 10-15 reps 3 second negatives 2 second hold at the bottom
• Overhead cable tricep extension (panatta machine) 4 sets 12-15 reps 35kgs
• V bar tricep push down- 3 sets 10-12 reps 70kgs rest pause sets
Click to expand...
Excellent job man. Smashing out the chest and triceps is something I like to see. Keep up the good work and keep up the grind. @Smidday
 
Smidday said:
Log update- 06/03/2026

BW- 113.1kgs

Hot day over here today with 38 degrees Celsius.

Smashed out chest and triceps-

• Incline smith bench press- 3 sets 8-12 reps 130kgs rest pause sets
• Machine chest press- 4 sets 8-12 reps 89kgs
• Cable chest flies- 4 sets 12-15 reps 45kgs each side
• Assisted dips- 4 sets 10-15 reps 3 second negatives 2 second hold at the bottom
• Overhead cable tricep extension (panatta machine) 4 sets 12-15 reps 35kgs
• V bar tricep push down- 3 sets 10-12 reps 70kgs rest pause sets
Click to expand...
Nice looking chest and tri workout mate. Looking massive in that photo!
 
Smidday said:
Log update- 06/03/2026

BW- 113.1kgs

Hot day over here today with 38 degrees Celsius.

Smashed out chest and triceps-

• Incline smith bench press- 3 sets 8-12 reps 130kgs rest pause sets
• Machine chest press- 4 sets 8-12 reps 89kgs
• Cable chest flies- 4 sets 12-15 reps 45kgs each side
• Assisted dips- 4 sets 10-15 reps 3 second negatives 2 second hold at the bottom
• Overhead cable tricep extension (panatta machine) 4 sets 12-15 reps 35kgs
• V bar tricep push down- 3 sets 10-12 reps 70kgs rest pause sets
Click to expand...
@Smidday Looking great bro!
 
Log update- 09/03/2026

BW- 112.3kgs

Coach has added 40mg of telmsartin into the protocol as BP was sitting slightly above where we wanted it to be and BW is being pushed up. Shoutout to @CS Supps for the speedy hookup of that.

Chest and delts today-

• Machine pec deck- 3 sets 12-15 reps 3 second negatives 2 hold in the stretch position 60kgs
• Incline dumbbell press- 2 sets top set back off set 8-12 reps 60kgs/50kgs
• Machine chest press- 3 sets 10-12 reps rest pause sets 91.5kgs
• Plate loaded lying chest flies- 4 sets 12-15 reps 17.5kgs each side
• Single arm cable lateral raises- 2 sets 10-12 reps partial rep sets 22.5kgs
• Seated dumbbell lateral raises with thumbs down- 3 sets 10-12 reps 15kgs

Followed by food shopping, eating meals, 15 mins on the elliptical and a little bit of abs at home!
 

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Smidday said:
Log update- 06/03/2026

BW- 113.1kgs

Hot day over here today with 38 degrees Celsius.

Smashed out chest and triceps-

• Incline smith bench press- 3 sets 8-12 reps 130kgs rest pause sets
• Machine chest press- 4 sets 8-12 reps 89kgs
• Cable chest flies- 4 sets 12-15 reps 45kgs each side
• Assisted dips- 4 sets 10-15 reps 3 second negatives 2 second hold at the bottom
• Overhead cable tricep extension (panatta machine) 4 sets 12-15 reps 35kgs
• V bar tricep push down- 3 sets 10-12 reps 70kgs rest pause sets
Click to expand...
@Smidday awesome training day big guy! Damn good sets and volume.
 
Smidday said:
Log update- 09/03/2026

BW- 112.3kgs

Coach has added 40mg of telmsartin into the protocol as BP was sitting slightly above where we wanted it to be and BW is being pushed up. Shoutout to @CS Supps for the speedy hookup of that.

Chest and delts today-

• Machine pec deck- 3 sets 12-15 reps 3 second negatives 2 hold in the stretch position 60kgs
• Incline dumbbell press- 2 sets top set back off set 8-12 reps 60kgs/50kgs
• Machine chest press- 3 sets 10-12 reps rest pause sets 91.5kgs
• Plate loaded lying chest flies- 4 sets 12-15 reps 17.5kgs each side
• Single arm cable lateral raises- 2 sets 10-12 reps partial rep sets 22.5kgs
• Seated dumbbell lateral raises with thumbs down- 3 sets 10-12 reps 15kgs

Followed by food shopping, eating meals, 15 mins on the elliptical and a little bit of abs at home!
Click to expand...
@Smidday updates look awesome.....
 
Log update- 10/03/2026

BW- 112.7kgs

Hamstring focused leg day today-

• Lying hamstring curls- 3 sets 12-15 reps 67kgs
• Smith machine rdls- 2 sets 10-15 reps 140kgs
• Seated hamstring curls- 3 sets 10-12 reps 65kgs
• Hyper extensions- 3 sets 10-15 reps 20kgs
• Leg extensions- 3 sets 10-12 reps 98kgs
• Calf raises on the machine leg press- 4 sets 15-20 reps 120kgs

Still holding some nice detail in the legs and hamstrings have come a longggg way!✅
@Gold Standard Labs
 

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Smidday said:
Log update- 09/03/2026

BW- 112.3kgs

Coach has added 40mg of telmsartin into the protocol as BP was sitting slightly above where we wanted it to be and BW is being pushed up. Shoutout to @CS Supps for the speedy hookup of that.

Chest and delts today-

• Machine pec deck- 3 sets 12-15 reps 3 second negatives 2 hold in the stretch position 60kgs
• Incline dumbbell press- 2 sets top set back off set 8-12 reps 60kgs/50kgs
• Machine chest press- 3 sets 10-12 reps rest pause sets 91.5kgs
• Plate loaded lying chest flies- 4 sets 12-15 reps 17.5kgs each side
• Single arm cable lateral raises- 2 sets 10-12 reps partial rep sets 22.5kgs
• Seated dumbbell lateral raises with thumbs down- 3 sets 10-12 reps 15kgs

Followed by food shopping, eating meals, 15 mins on the elliptical and a little bit of abs at home!
Click to expand...

Smidday said:
Log update- 10/03/2026

BW- 112.7kgs

Hamstring focused leg day today-

• Lying hamstring curls- 3 sets 12-15 reps 67kgs
• Smith machine rdls- 2 sets 10-15 reps 140kgs
• Seated hamstring curls- 3 sets 10-12 reps 65kgs
• Hyper extensions- 3 sets 10-15 reps 20kgs
• Leg extensions- 3 sets 10-12 reps 98kgs
• Calf raises on the machine leg press- 4 sets 15-20 reps 120kgs

Still holding some nice detail in the legs and hamstrings have come a longggg way!✅
@Gold Standard Labs
Click to expand...
monster leg size :D nice side sweep @Smidday leg ext almost 100kgs win! and your hammys THICK! nice

@BeMe @HarleyGuy @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri @MarkNV
 
Smidday said:
Log update- 10/03/2026

BW- 112.7kgs

Hamstring focused leg day today-

• Lying hamstring curls- 3 sets 12-15 reps 67kgs
• Smith machine rdls- 2 sets 10-15 reps 140kgs
• Seated hamstring curls- 3 sets 10-12 reps 65kgs
• Hyper extensions- 3 sets 10-15 reps 20kgs
• Leg extensions- 3 sets 10-12 reps 98kgs
• Calf raises on the machine leg press- 4 sets 15-20 reps 120kgs

Still holding some nice detail in the legs and hamstrings have come a longggg way!✅
@Gold Standard Labs
Click to expand...
140kg RDLs is solid brother, good work
 
Smidday said:
Log update- 09/03/2026

BW- 112.3kgs

Coach has added 40mg of telmsartin into the protocol as BP was sitting slightly above where we wanted it to be and BW is being pushed up. Shoutout to @CS Supps for the speedy hookup of that.

Chest and delts today-

• Machine pec deck- 3 sets 12-15 reps 3 second negatives 2 hold in the stretch position 60kgs
• Incline dumbbell press- 2 sets top set back off set 8-12 reps 60kgs/50kgs
• Machine chest press- 3 sets 10-12 reps rest pause sets 91.5kgs
• Plate loaded lying chest flies- 4 sets 12-15 reps 17.5kgs each side
• Single arm cable lateral raises- 2 sets 10-12 reps partial rep sets 22.5kgs
• Seated dumbbell lateral raises with thumbs down- 3 sets 10-12 reps 15kgs

Followed by food shopping, eating meals, 15 mins on the elliptical and a little bit of abs at home!
Click to expand...
60's on incline dumbbell after pec deck hey 😳 That's pretty insane weight hey!

Arms and shoulders looking huge in the photo!
Smidday said:
Log update- 10/03/2026

BW- 112.7kgs

Hamstring focused leg day today-

• Lying hamstring curls- 3 sets 12-15 reps 67kgs
• Smith machine rdls- 2 sets 10-15 reps 140kgs
• Seated hamstring curls- 3 sets 10-12 reps 65kgs
• Hyper extensions- 3 sets 10-15 reps 20kgs
• Leg extensions- 3 sets 10-12 reps 98kgs
• Calf raises on the machine leg press- 4 sets 15-20 reps 120kgs

Still holding some nice detail in the legs and hamstrings have come a longggg way!✅
@Gold Standard Labs
Click to expand...
Nice looking leg workout.
 
Smidday said:
Log update- 12/03/2026

BW- 112.5kgs

Couple of pics from post back and biceps last night!
Great workout and a huge pump.

Will try take some photos of meals today for the log!
Click to expand...
wide back :D very thick
 
Log update- 15/03/2026

BW- 112.2kgs

Solid check and triceps session.

Couple of pics of some meals-
Meal 3-
125g white rice
250g chicken breast
1 Granny Smith apple
50g broccolini

Meal 5-
170g fusilli
120g lean beef mince
30g spinach
80g pasta sauce
 

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Smidday said:
Log update- 15/03/2026

BW- 112.2kgs

Solid check and triceps session.

Couple of pics of some meals-
Meal 3-
125g white rice
250g chicken breast
1 Granny Smith apple
50g broccolini

Meal 5-
170g fusilli
120g lean beef mince
30g spinach
80g pasta sauce
Click to expand...
Brother your looking absolutely incredible!! How long have you been training for?
 
Smidday said:
Log update- 15/03/2026

BW- 112.2kgs

Solid check and triceps session.

Couple of pics of some meals-
Meal 3-
125g white rice
250g chicken breast
1 Granny Smith apple
50g broccolini

Meal 5-
170g fusilli
120g lean beef mince
30g spinach
80g pasta sauce
Click to expand...
very massive chest Nice meals :D
 
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