Approved Log My First Log - Cleaning Up and Locking In Before Blast Off

[Frogger]

Ah, I just realised I forgot to put on today's chest session and I have to leave now to go out for dinner. I'll type that up either before bed or after work tomorrow.

 

[Npcclassicphysique champ]

Alright, picking back up with legs but first I want to shout out @Genesis Labs . Currently running his test that I bought a while ago (I like to try different labs so I have four or so brands in my stash). He's been in the game since long before I even knew what gear was. Once I've finished with my current test and mast vials (mast is from an old lab that has since met an unfortunate fate) I'll be switching over to @Sydneycitysupplements for the remainder of my cut/cleanup phase and hope to be sticking with them into my blast after March

8/2/25

Skipped cardio here as I didn't want to run before legs and I'd already done 8 hours of walking before coming into the gym

Started off with some crunches and other light core work along with my stretches. I find this key to getting my hips etc. ready for leg press to avoid messing with my lower back on the leg press.
I know these are baby numbers to some of the big fellas here, but my legs need a lot more development still.

Leg press

13x50kg - this set was just to stretch my hips out more than anything and to get ready for some weight
10x100kg
10x200kg
10x200kg
7x200kg - will be looking to push my working weight up towards 250kg in the 7-10 rep range in the coming weeks. I know it's doable
10x150kg

Seated hamstring curl

10x61kg
10x75kg
10x89kg
10x75kg

Quad extension machine - these are the real baby numbers and I could make the excuse that my legs were already tired, but my quads are just plain weak for how long I've been in the gym. It's time to fix that

10x61kg
10x75kg
10x82kg
7x89kg
5x75kg

Horizontal calf press machine

Done as essentially supersets inside of my quad extension sets. I didn't log these in detail

After this I was expecting to be called to leave the gym to pick someone up at any minute so I surfed the DB rack with bicep curls waiting for the call. In hindsight I should have logged this as I got a good 6 or so sets at a working weight between 15-20kg.

I'll attach a picture of one of my meals below as well as a physique shot that I'm not overly happy with. I'm not a fan of how small and soft I look after shaving so I'll have to drop considerably more fat before I'm close where I want to be.

As for the meal, this is how most of my home meals go. Pick a type of ground meat, usually kangaroo but the last few days turkey, brown and season it in the pan, then either remove from the pan and cook veggies separately before adding it back in or cook it all together. Carbs are optionally added on the side depending on the time of day and how my calorie allotment is shaping up for the day. It isn't particularly pretty but it's quick, tasty, and easy to control the macros with. A good collection of sauces and spices in the kitchen keeps things fresh too.

super sets in quads is perfect bro you looking hella lean TIGHT too
nice meal keep this coming powaaaaa

 

[Genesis Labs]

Alright, picking back up with legs but first I want to shout out @Genesis Labs . Currently running his test that I bought a while ago (I like to try different labs so I have four or so brands in my stash). He's been in the game since long before I even knew what gear was. Once I've finished with my current test and mast vials (mast is from an old lab that has since met an unfortunate fate) I'll be switching over to @Sydneycitysupplements for the remainder of my cut/cleanup phase and hope to be sticking with them into my blast after March

8/2/25

Skipped cardio here as I didn't want to run before legs and I'd already done 8 hours of walking before coming into the gym

Started off with some crunches and other light core work along with my stretches. I find this key to getting my hips etc. ready for leg press to avoid messing with my lower back on the leg press.
I know these are baby numbers to some of the big fellas here, but my legs need a lot more development still.

Leg press

13x50kg - this set was just to stretch my hips out more than anything and to get ready for some weight
10x100kg
10x200kg
10x200kg
7x200kg - will be looking to push my working weight up towards 250kg in the 7-10 rep range in the coming weeks. I know it's doable
10x150kg

Seated hamstring curl

10x61kg
10x75kg
10x89kg
10x75kg

Quad extension machine - these are the real baby numbers and I could make the excuse that my legs were already tired, but my quads are just plain weak for how long I've been in the gym. It's time to fix that

10x61kg
10x75kg
10x82kg
7x89kg
5x75kg

Horizontal calf press machine

Done as essentially supersets inside of my quad extension sets. I didn't log these in detail

After this I was expecting to be called to leave the gym to pick someone up at any minute so I surfed the DB rack with bicep curls waiting for the call. In hindsight I should have logged this as I got a good 6 or so sets at a working weight between 15-20kg.

I'll attach a picture of one of my meals below as well as a physique shot that I'm not overly happy with. I'm not a fan of how small and soft I look after shaving so I'll have to drop considerably more fat before I'm close where I want to be.

As for the meal, this is how most of my home meals go. Pick a type of ground meat, usually kangaroo but the last few days turkey, brown and season it in the pan, then either remove from the pan and cook veggies separately before adding it back in or cook it all together. Carbs are optionally added on the side depending on the time of day and how my calorie allotment is shaping up for the day. It isn't particularly pretty but it's quick, tasty, and easy to control the macros with. A good collection of sauces and spices in the kitchen keeps things fresh too.

Thanks for the mention man

 

[25homes]

Good workout

 

[RoySimpson]

After a week of early call ins and late finishes with the 6th such day looming in the morning I've decided to move legs to tomorrow instead of putting in a half ass session and give myself a chance to eat and sleep properly. I do have some time now to move last night's shoulder session out of my notepad.

6/2/25
Weight is still sitting at 85kg, sometimes less depending mostly on hydration and time of day. Blood pressure was 112/61 this morning after a quick breakfast and while in a small rush to get to work. Resting heart rate is still trending down and looks like it'll soon be below 60 while I'm awake. Running for my cardio has really made a massive difference in blood pressure and heart rate over the past couple of months.

Now the gym session

Shoulders

Started this like most of my sessions with a 2km run to warm up. My shins and calves weren't feeling great but I pushed through.

After stretches I moved straight to the plate loaded shoulder press machine

15x40kg
15x40kg
10x80kg
7x120kg - I would like to get this working weight up to around 10 reps consistently in the coming weeks
5x120kg
10x100kg
10x90kg
10x80kg
10x60kg - I could have done more drop sets without the rapid reduction in weight but I wanted to leave some gas in the tank for isolations

Interim - Some core work to give my shoulders a few minutes to rest and recover their power

Incline crunches - steepest incline bodyweight only

20
15
10
10

Back to shoulders

Pin stack machine rear delt fly

10x33kg
10x47kg
10x54kg
10x54kg
10x40kg

Dumbbell lateral raise

10x7kg
10x10kg
10x9kg
10x8kg
10x7kg

Dumbbell front delt raise

10x10kg
10x10kg
10x10kg
10x8kg

As always, regardless of the effort in the gym at the time it feels like a piss poor effort when I'm putting it together here. I didn't go to complete failure because I didn't want to be stuck in the carpark for 15 minutes unable to lift my arms to the steering wheel.

Upcoming leg session I'll put some real effort in and hopefully not feel underwhelmed at my own performance when I put together my next post.

As a side note I had my first really bad delt pin today. I must have hit both a nerve and a blood vessel or something. Lots of twitching on the way in, a gush of blood on the way out despite using a short 27g and waiting 10+ seconds before removal, and a massive cork that thankfully went away with a minute of massaging.

@Frogger awesome work here bro!

 

[Frogger]

@Frogger awesome work here bro!

I should have some time this afternoon to sit down and type an update with the Monday and Tuesday sessions. Today is a much needed rest day

 

[Frogger]

New week, new training time. Moving from late evening to early mornings to go along with this week's shifts.

10/2/25
My weight came in a hair under 84kg this morning but of course that's largely hydration and glycogen related. What really matters is the gradual drop over the course of the week(s).

Chest - Not overly happy with the performance of some of these lifts as I know I was lifting more just a couple of months ago before I moved away from barbell lifts and towards machines and dumbbells. Something I'll just need to get over as stimulus is what matters, not writing down big numbers. I know it was a decent session because I've still got DOMS in my pecs almost three days later, where previously I've struggled to really work my chest hard enough for that.

Started off with my 2km run and a few sets of incline crunches in the 10-20 rep range to warm up and get myself moving

Flat BB bench

15x60kg
15z80kg
10x100kg
5x120kg
7x100kg

Cable crossovers - moved the pulley heights around a lot to find the best position for working the pecs while avoiding uncomfortable (not painful) clicking in my shoulders

10x12.5kg
10x15kg
10x12.5kg
10x12.5kg - this is where I decided to move to the pec dec. I just couldn't get a burn going on the cables today

Pecdec

10x54kg
10x68kg
10x82kg
7x103kg
10x89kg - I'm used to being able to max out the machine for reps so this is where I knew my pecs were cooked. Moved to triceps to give my chest a few minutes to recover before I finished off with dips

Tricep push down - the small ez bar handle thing

20x43kg
15x50kg
15x57kg
10x50kg

Incline crunches - again, to give upper body muscles a short rest

10 +10kg
10 +10kg
10 bodyweight only

Dips - chest focus, bodyweight only

15
10
10

End of session

11/2/25

Back

Started my run but it felt like my shins were going to explode so I went straight into stretching and getting ready to lift. I was about to spend 8 hours lifting and moving heavy stuff at work anyway.

Lat pulldown

10x47kg
10x67kg
10x77kg
10x57kg
10x57kg

Bent barbell rows

15x45kg
10x65kg
10x45kg
10x45kg - wasn't feeling the most locked in for free weight movements so I moved to a machine

Single arm plate loaded row

10x20kg
10x40kg
10x60kg
10x60kg
10x60kg
15x40kg

Lat prayers - to stretch out more than anything before leaving the gym

15x21kg
15x28kg
15x28kg
15x24.5kg

End of session

Today was a rest day as my chest is still good and tender from Monday morning and I wanted to be more recovered before shoulder day so I could make it a big one. Food hasn't been super tight. A few hard to measure meals with an early valentines day outing but overall but I should have been below maintenance calories almost every day apart from Tuesday with a big late night bowl of cereal.

Time to cook up some veggies and have some protein before bed.

 

[Npcclassicphysique champ]

New week, new training time. Moving from late evening to early mornings to go along with this week's shifts.

10/2/25
My weight came in a hair under 84kg this morning but of course that's largely hydration and glycogen related. What really matters is the gradual drop over the course of the week(s).

Chest - Not overly happy with the performance of some of these lifts as I know I was lifting more just a couple of months ago before I moved away from barbell lifts and towards machines and dumbbells. Something I'll just need to get over as stimulus is what matters, not writing down big numbers. I know it was a decent session because I've still got DOMS in my pecs almost three days later, where previously I've struggled to really work my chest hard enough for that.

Started off with my 2km run and a few sets of incline crunches in the 10-20 rep range to warm up and get myself moving

Flat BB bench

15x60kg
15z80kg
10x100kg
5x120kg
7x100kg

Cable crossovers - moved the pulley heights around a lot to find the best position for working the pecs while avoiding uncomfortable (not painful) clicking in my shoulders

10x12.5kg
10x15kg
10x12.5kg
10x12.5kg - this is where I decided to move to the pec dec. I just couldn't get a burn going on the cables today

Pecdec

10x54kg
10x68kg
10x82kg
7x103kg
10x89kg - I'm used to being able to max out the machine for reps so this is where I knew my pecs were cooked. Moved to triceps to give my chest a few minutes to recover before I finished off with dips

Tricep push down - the small ez bar handle thing

20x43kg
15x50kg
15x57kg
10x50kg

Incline crunches - again, to give upper body muscles a short rest

10 +10kg
10 +10kg
10 bodyweight only

Dips - chest focus, bodyweight only

15
10
10

End of session

11/2/25

Back

Started my run but it felt like my shins were going to explode so I went straight into stretching and getting ready to lift. I was about to spend 8 hours lifting and moving heavy stuff at work anyway.

Lat pulldown

10x47kg
10x67kg
10x77kg
10x57kg
10x57kg

Bent barbell rows

15x45kg
10x65kg
10x45kg
10x45kg - wasn't feeling the most locked in for free weight movements so I moved to a machine

Single arm plate loaded row

10x20kg
10x40kg
10x60kg
10x60kg
10x60kg
15x40kg

Lat prayers - to stretch out more than anything before leaving the gym

15x21kg
15x28kg
15x28kg
15x24.5kg

End of session

Today was a rest day as my chest is still good and tender from Monday morning and I wanted to be more recovered before shoulder day so I could make it a big one. Food hasn't been super tight. A few hard to measure meals with an early valentines day outing but overall but I should have been below maintenance calories almost every day apart from Tuesday with a big late night bowl of cereal.

Time to cook up some veggies and have some protein before bed.

new week training is going on point bro dont worry about valentines day some days you cheat meal right

 

[Frogger]

new week training is going on point bro dont worry about valentines day some days you cheat meal right

Unfortunately I was forced to take a day off the gym today. I rocked up at 3:45am to find the app was offline. I'm in the process of cancelling my membership to join a locally run gym that's much more focused on bodybuilding though so that'll be a great change.
If the app is still down tomorrow I'll see if my old key fob works on the NFC reader but I doubt it will

 

[Npcclassicphysique champ]

Unfortunately I was forced to take a day off the gym today. I rocked up at 3:45am to find the app was offline. I'm in the process of cancelling my membership to join a locally run gym that's much more focused on bodybuilding though so that'll be a great change.
If the app is still down tomorrow I'll see if my old key fob works on the NFC reader but I doubt it will

i get it bro and getting into a bodybuilding gym is full gains

 

[stevesmi]

It's always good to change gyms regardless keeps things fresh

 

[ceo]

Bros. Don't be so hard on yourself.
I think you're being too critical.

 

[ROIDDERS]

As long as you're getting the muscle conditioning, that's the most important thing.

You're not always going to have a perfect session.

 

[chesty]

You won't improve in a linear fashion, remember that.

 

[Ulter]

That's great that you got in some running and some core training.

These are the little things that can make you so much better.

 

[e2]

I'm very impressed with the amount of back training that you're doing.

You're putting in some good time and hours.

 

[2Thick]

Nice repetitions and nice sets on this. Looking really good. Keep it up.

 

[Vadim Fedorov]

If you can't make it to the gym, do some exercises at home.

Lots of different ways to train.

 

[Wootoom]

Good to hear that you're changing of gyms. It's always good for a new environment.

 

[Mobster]

The body will adapt real quick to the new time