Approved Log Test, Deca, Mast 2025 build Log

[zedhed]

Always scary to see crazy weather events. A little excitement, and another wise boring week for you,

Now, back to training. And hopefully back to normalcy.

 

[RoySimpson]

It’s been a wild ride these past few weeks—prepping for the storm, then not really getting a cyclone after all. Still, there was plenty of damage around us, and I guess I got a different kind of workout shoveling and sandbagging people’s homes.

This week, we’re back to the daily log.

Over the last few weeks, I managed three workouts in the first week and four last week (no idea how I fit them in with the cyclone chaos). But this week, we’re fully back on track.

Diet is back in check now that the shops have proper food again and I can get chicken. I had to rely on pre-made meals for a bit, but they never quite hit the macros I wanted.

Sydney City sent a fantastic top-up pack last week, and I’m trialing Dbol as a pre-workout. So far, I’ve run it four times—three times last week and once today. I was worried about water bloating, but now, eight days in, I’m not seeing any blow-up, which is great. The difference in some of the workouts has been interesting—up 20kg on squats (insane), only 2.5kg on dumbbells, but it’s definitely doing its job. I’m only running 25mg injected an hour before training and only on workout days.

Still dealing with some shoulder issues, but today’s session felt much better than usual. Went up in weight slightly again.

Workout Below:

Seated Shoulder Press (Barbell)

3 Sets: 11/10/12 reps

Weight: 30kg


Incline Reverse Flys (Dumbbells)

3 Sets: 15/15/15 reps

Weight: 8kg (first two sets), 7kg (last set)


Upright Rows (Cable)

3 Sets: 12/12/12 reps

Weight: 17.5kg (first set), 20kg (last two sets)


Lateral Raises (Dumbbells)

3 Sets: 12/12/12 reps

Weight: 8kg


Shrugs (Dumbbells)

3 Sets: 15/15/15 reps

Weight: 27.5kg


Leg Raises (Bodyweight)

4 Sets: 15/15/15/15 reps

@FlexyMcFlexFace Glad the storm didnt affect you personally. Hopefully that shoulder will heal up!

 

[ballin2504]

It’s been a wild ride these past few weeks—prepping for the storm, then not really getting a cyclone after all. Still, there was plenty of damage around us, and I guess I got a different kind of workout shoveling and sandbagging people’s homes.

This week, we’re back to the daily log.

Over the last few weeks, I managed three workouts in the first week and four last week (no idea how I fit them in with the cyclone chaos). But this week, we’re fully back on track.

Diet is back in check now that the shops have proper food again and I can get chicken. I had to rely on pre-made meals for a bit, but they never quite hit the macros I wanted.

Sydney City sent a fantastic top-up pack last week, and I’m trialing Dbol as a pre-workout. So far, I’ve run it four times—three times last week and once today. I was worried about water bloating, but now, eight days in, I’m not seeing any blow-up, which is great. The difference in some of the workouts has been interesting—up 20kg on squats (insane), only 2.5kg on dumbbells, but it’s definitely doing its job. I’m only running 25mg injected an hour before training and only on workout days.

Still dealing with some shoulder issues, but today’s session felt much better than usual. Went up in weight slightly again.

Workout Below:

Seated Shoulder Press (Barbell)

3 Sets: 11/10/12 reps

Weight: 30kg


Incline Reverse Flys (Dumbbells)

3 Sets: 15/15/15 reps

Weight: 8kg (first two sets), 7kg (last set)


Upright Rows (Cable)

3 Sets: 12/12/12 reps

Weight: 17.5kg (first set), 20kg (last two sets)


Lateral Raises (Dumbbells)

3 Sets: 12/12/12 reps

Weight: 8kg


Shrugs (Dumbbells)

3 Sets: 15/15/15 reps

Weight: 27.5kg


Leg Raises (Bodyweight)

4 Sets: 15/15/15/15 reps

@FlexyMcFlexFace good looking gear man. Looks great

 

[25homes]

Should be good

 

[FlexyMcFlexFace]

Thursday – Rest Day

Kept it light with two 20-minute walks—nothing much to report.

Friday – Back & Biceps

Back in hard for the day with 25mg Dbol pre-workout, and again, huge strength gains.

Workout:

Deadlifts (Barbell)

3 Sets: 12/10/10 reps

Weight: 70kg


Lat Pulldowns (Wide Overhand Grip) (Cable)

3 Sets: 12/12/10 reps

Weight: 55kg / 60kg / 65kg


Pullovers on Bench (Dumbbells)

3 Sets: 12/12/12 reps

Weight: 15kg


Bent-Over Rows (Barbell)

3 Sets: 12/10/10 reps

Weight: 60kg


Rows (Close Grip) (Cable)

3 Sets: 12/12/12 reps

Weight: 60kg / 65kg / 65kg


Bent-Over Lateral Raises (Cable)

2 Sets: 10/10 reps

Weight: 7kg


Curls (EZ Bar)

3 Sets: 12/12/12 reps

Weight: 27.5kg


Incline Curls (Dumbbells)

3 Sets: 8/12/12 reps

Weight: 12.5kg (first set), 10kg (last two sets)


Concentration Curls (Dumbbells)

3 Sets: 12/12/12 reps

Weight: 12.5kg


Walking

2 x 20 mins



---

Core & Abs

Kneeling Crunches (Cable)

3 Sets: 12/12/12 reps

Weight: 22.5kg


Hanging Leg Raises (Bodyweight)

3 Sets: 10/10/10 reps


Flutter Kicks (Bodyweight)

3 Sets: 30 sec each


Jackknife Sit-ups (Bodyweight)

3 Sets: 10/10/10 reps



---

Food

Breakfast:

Banana and 6 scrambled eggs


Lunch:

Chicken stir-fry with a super clean teriyaki sauce (bland but did the job)

Heaps of vegetables and rice noodles


Dinner:

Gas’ birthday dinner, so cooked at home

Lamb rack, roasted sweet potato, corn, and broccoli



---

Saturday – Recovery Day

Woke up with a tight back, so unfortunately, no workouts today. Felt stiff all day, so took it easy.


---

Back at it tomorrow!

 

[Npcclassicphysique champ]

Thursday – Rest Day

Kept it light with two 20-minute walks—nothing much to report.

Friday – Back & Biceps

Back in hard for the day with 25mg Dbol pre-workout, and again, huge strength gains.

Workout:

Deadlifts (Barbell)

3 Sets: 12/10/10 reps

Weight: 70kg


Lat Pulldowns (Wide Overhand Grip) (Cable)

3 Sets: 12/12/10 reps

Weight: 55kg / 60kg / 65kg


Pullovers on Bench (Dumbbells)

3 Sets: 12/12/12 reps

Weight: 15kg


Bent-Over Rows (Barbell)

3 Sets: 12/10/10 reps

Weight: 60kg


Rows (Close Grip) (Cable)

3 Sets: 12/12/12 reps

Weight: 60kg / 65kg / 65kg


Bent-Over Lateral Raises (Cable)

2 Sets: 10/10 reps

Weight: 7kg


Curls (EZ Bar)

3 Sets: 12/12/12 reps

Weight: 27.5kg


Incline Curls (Dumbbells)

3 Sets: 8/12/12 reps

Weight: 12.5kg (first set), 10kg (last two sets)


Concentration Curls (Dumbbells)

3 Sets: 12/12/12 reps

Weight: 12.5kg


Walking

2 x 20 mins



---

Core & Abs

Kneeling Crunches (Cable)

3 Sets: 12/12/12 reps

Weight: 22.5kg


Hanging Leg Raises (Bodyweight)

3 Sets: 10/10/10 reps


Flutter Kicks (Bodyweight)

3 Sets: 30 sec each


Jackknife Sit-ups (Bodyweight)

3 Sets: 10/10/10 reps



---

Food

Breakfast:

Banana and 6 scrambled eggs


Lunch:

Chicken stir-fry with a super clean teriyaki sauce (bland but did the job)

Heaps of vegetables and rice noodles


Dinner:

Gas’ birthday dinner, so cooked at home

Lamb rack, roasted sweet potato, corn, and broccoli



---

Saturday – Recovery Day

Woke up with a tight back, so unfortunately, no workouts today. Felt stiff all day, so took it easy.


---

Back at it tomorrow!

you look amazing in the pic bro lean and wide , good arms
the meals look like pro meals lamb rack with corn and sweet potato like thanksgiving here @FlexyMcFlexFace

 

[Sydneycitysupplements]

Good to see there you came through ok from the hurricane mate. I’m glad you’re back on track with the logging man. that’s a big positive.

 

[FlexyMcFlexFace]

The past week has been pretty big. I started Dbol two weeks ago and just dropped a review here:



Sydney City Supplements Dbol Review – 2 Weeks In


Honestly, the changes I’ve seen in just two weeks have been pretty wild.

That said, I’ve not been overly happy with my progress so far. Not because of the gear—it’s all on me. Seeing some noticeable shifts, even if a lot of it’s water, has helped me reset and refocus.



Last Week’s Training:

Pretty standard structure:

• Monday: Legs
• Tuesday: Chest & Tris
• Wednesday: Abs
• Thursday: Back & Biceps
• Friday: Shoulders
• Saturday: Abs
• Sunday: Bit of everything (usually go back to Chest & Biceps—those are the areas I’m trying to grow)

Again as mentioned in the Dbol review iv gone up in weights in some areas and stayed on others due to my shoulders


Food:

This is where I’ve been letting myself down a bit—and I reckon it’s holding me back from the results I want. (Or maybe I’m overthinking it?)

Been on the road a fair bit, so takeaway has been the go-to. But when I’m home, I’ve been getting back into cooking and experimenting again.


Breakfasts:
Back on the shakes.

• Protein powder
• Milk
• Banana
• Peanut butter
• Honey
• Cinnamon

Honestly, I love these. Can smash them every morning.



Home Meals:

• Made a massive high-protein pizza with heaps of meat and a gluten-free base
• Roast chicken, potatoes, and salad
• Lamb chops, steak, and potatoes
• Tried making a kind of weird protein parcel: chicken mince stuffed with pesto, spinach, cheese, and sun-dried tomatoes, cooked in the air fryer. It came out alright—maybe a bit overcooked and dry, but I’ll tweak it next round.

On the Road: These have mostly been lunch options:

• Beef bowl and rice from a Japanese spot
• Fish tacos from another joint
• Taco bowl – always a safe option

Gym Café: Still trying something new each week from the gym kitchen. Loving that we’ve got a full kitchen setup there.

I went simple—eggs and avo on toast. Honestly, better than what I make at home. Surprised me.

About to jump from 250mg Vial to 400mg so will put up a review of that also.

 

[FlexyMcFlexFace]

Alright, so new supply landed the other week, but I’d already prepped a bunch of pins in advance (organised king), so I hadn’t had the chance to test the new stuff until now.

Up ‘til now I’d been running the 250mg vials—no complaints there—but with a couple of other lower-strength compounds in the mix, the syringes were filling up quick. So when I saw there was a 400mg option available, I was keen to give it a go and hopefully cut down on volume.

Monday was jab day, so I wanted to give it a full 24 hours before saying anything. And honestly… THANK GOD he’s got the 400mg Test. Zero PIP. Zero issues. Felt just as smooth as the 250 gear.

End result? Same clean product, way easier to draw, and far less time spent watching oil slowly creep into my body. Absolute win.

@Sydneycitysupplements

 

[rizzlekdizzle]

Hey man if you trying to grow chest and bi's with that extra Sunday workout - don't forget its the tri's that give you the width to your arm (and if you are doing chest the tri's will be a bit pre-exhausted) so why not put some triceps sets in too.

 

[rizzlekdizzle]

Alright, so new supply landed the other week, but I’d already prepped a bunch of pins in advance (organised king), so I hadn’t had the chance to test the new stuff until now.

Up ‘til now I’d been running the 250mg vials—no complaints there—but with a couple of other lower-strength compounds in the mix, the syringes were filling up quick. So when I saw there was a 400mg option available, I was keen to give it a go and hopefully cut down on volume.

Monday was jab day, so I wanted to give it a full 24 hours before saying anything. And honestly… THANK GOD he’s got the 400mg Test. Zero PIP. Zero issues. Felt just as smooth as the 250 gear.

End result? Same clean product, way easier to draw, and far less time spent watching oil slowly creep into my body. Absolute win.

@Sydneycitysupplements

nice - yep at some point I might have to get onto the T400 train....

 

[FlexyMcFlexFace]

Hey man if you trying to grow chest and bi's with that extra Sunday workout - don't forget its the tri's that give you the width to your arm (and if you are doing chest the tri's will be a bit pre-exhausted) so why not put some triceps sets in too.

I will do. I did know that but for some reason I focus on the biceps.

 

[FlexyMcFlexFace]

Monday – LET’S GO

Jab day—nice and easy with the new 400mg Test E.
Made a post above with a bit more detail above.


Workout

Not the best session today. Some back pain came out of nowhere, so I had to scale back on anything that put pressure on the lower back. Still pushed through what I could.

Squats

• 3 Sets: 12/12/12 reps
• Weight: 50kg

Lower back was tight, so dropped down from last week’s 80kg.


Hack Squats (Machine)

• 3 Sets: 15/15/15 reps
• Weight: 30kg

This is up from last week—could keep the back more stable.


Leg Extensions (Machine)

• 3 Sets: 12/12/12 reps
• Weight: 60kg

Finally up 5kg on this one!


Forward Lunges (Dumbbells)

• 3 Sets: 10/10/10 reps
• Weight: Bodyweight only

Seated Leg Curls (Machine)

• 3 Sets: 10/10/10 reps
• Weight: 60kg

Seated Calf Raises (Machine)

• 3 Sets: 15/15/15 reps
• Weight: 25kg

Calf Raises on Leg Press (Machine)

• 3 Sets: 15/15/15 reps
• Weight: 120kg

Walking

• 2 x 10-minute walks

Food

Breakfast

• Morning shake with banana, peanut butter, honey, cinnamon, and a sneaky scoop of Nutella (I know )

Lunch

• Chicken, rice, and broccoli

Dinner

• Gave the chicken mince wraps another go—cooked them less this time and they turned out moist and MUCH better. Pretty sure I’ve cracked the recipe now.

 

[LevButlerov]

The past week has been pretty big. I started Dbol two weeks ago and just dropped a review here:



Sydney City Supplements Dbol Review – 2 Weeks In


Honestly, the changes I’ve seen in just two weeks have been pretty wild.

That said, I’ve not been overly happy with my progress so far. Not because of the gear—it’s all on me. Seeing some noticeable shifts, even if a lot of it’s water, has helped me reset and refocus.



Last Week’s Training:

Pretty standard structure:

• Monday: Legs
• Tuesday: Chest & Tris
• Wednesday: Abs
• Thursday: Back & Biceps
• Friday: Shoulders
• Saturday: Abs
• Sunday: Bit of everything (usually go back to Chest & Biceps—those are the areas I’m trying to grow)

Again as mentioned in the Dbol review iv gone up in weights in some areas and stayed on others due to my shoulders


Food:

This is where I’ve been letting myself down a bit—and I reckon it’s holding me back from the results I want. (Or maybe I’m overthinking it?)

Been on the road a fair bit, so takeaway has been the go-to. But when I’m home, I’ve been getting back into cooking and experimenting again.


Breakfasts:
Back on the shakes.

• Protein powder
• Milk
• Banana
• Peanut butter
• Honey
• Cinnamon

Honestly, I love these. Can smash them every morning.



Home Meals:

• Made a massive high-protein pizza with heaps of meat and a gluten-free base
• Roast chicken, potatoes, and salad
• Lamb chops, steak, and potatoes
• Tried making a kind of weird protein parcel: chicken mince stuffed with pesto, spinach, cheese, and sun-dried tomatoes, cooked in the air fryer. It came out alright—maybe a bit overcooked and dry, but I’ll tweak it next round.

On the Road: These have mostly been lunch options:

• Beef bowl and rice from a Japanese spot
• Fish tacos from another joint
• Taco bowl – always a safe option

Gym Café: Still trying something new each week from the gym kitchen. Loving that we’ve got a full kitchen setup there.

I went simple—eggs and avo on toast. Honestly, better than what I make at home. Surprised me.

About to jump from 250mg Vial to 400mg so will put up a review of that also.

Alright, so new supply landed the other week, but I’d already prepped a bunch of pins in advance (organised king), so I hadn’t had the chance to test the new stuff until now.

Up ‘til now I’d been running the 250mg vials—no complaints there—but with a couple of other lower-strength compounds in the mix, the syringes were filling up quick. So when I saw there was a 400mg option available, I was keen to give it a go and hopefully cut down on volume.

Monday was jab day, so I wanted to give it a full 24 hours before saying anything. And honestly… THANK GOD he’s got the 400mg Test. Zero PIP. Zero issues. Felt just as smooth as the 250 gear.

End result? Same clean product, way easier to draw, and far less time spent watching oil slowly creep into my body. Absolute win.

@Sydneycitysupplements

Monday – LET’S GO

Jab day—nice and easy with the new 400mg Test E.
Made a post above with a bit more detail above.


Workout

Not the best session today. Some back pain came out of nowhere, so I had to scale back on anything that put pressure on the lower back. Still pushed through what I could.

Squats

• 3 Sets: 12/12/12 reps
• Weight: 50kg

Lower back was tight, so dropped down from last week’s 80kg.


Hack Squats (Machine)

• 3 Sets: 15/15/15 reps
• Weight: 30kg

This is up from last week—could keep the back more stable.


Leg Extensions (Machine)

• 3 Sets: 12/12/12 reps
• Weight: 60kg

Finally up 5kg on this one!


Forward Lunges (Dumbbells)

• 3 Sets: 10/10/10 reps
• Weight: Bodyweight only

Seated Leg Curls (Machine)

• 3 Sets: 10/10/10 reps
• Weight: 60kg

Seated Calf Raises (Machine)

• 3 Sets: 15/15/15 reps
• Weight: 25kg

Calf Raises on Leg Press (Machine)

• 3 Sets: 15/15/15 reps
• Weight: 120kg

Walking

• 2 x 10-minute walks

Food

Breakfast

• Morning shake with banana, peanut butter, honey, cinnamon, and a sneaky scoop of Nutella (I know )

Lunch

• Chicken, rice, and broccoli

Dinner

• Gave the chicken mince wraps another go—cooked them less this time and they turned out moist and MUCH better. Pretty sure I’ve cracked the recipe now.

The best food layout is that helping you grow? any pics?

 

[stevesmi]

wow these are some incredible updates man you really putting in the time on this log much respect

 

[FlexyMcFlexFace]

Tuesday Check-In

Wasn’t a bad day.
Quick morning treadmill walk and some food, but had to head back later for weights.

Late-night workout around 10 PM and the new gym was completely empty. Bit of a shift coming from my old gym where 10 PM felt like peak hour. Honestly, it was nice—no waiting around for machines or benches.



Chest, Triceps & Cable Fly Day – Workout Summary

Walking

• 1 x 20-minute walk

Chest

Bench Press (Barbell)

• 3 Sets: 8/8/5 reps
• Weight: 80kg

Incline Bench Press (Barbell)

• 3 Sets: 10/10/10 reps
• Weight: 40kg

Decline Bench Press (Barbell)

• 3 Sets: 12/12/12 reps
• Weight: 60kg

Cable Flys

High Cable Flys (Cable)

• 3 Sets: 12/12/12 reps
• Weight: 17.5kg

Low Cable Flys (Cable)

• 3 Sets: 12/12/12 reps
• Weight: 12.5kg

Triceps

Skull Crushers (Barbell)

• 3 Sets: 12/12/12 reps
• Weight: 15kg

Overhead Triceps Extensions (Dumbbells)

• 3 Sets: 12/12/12 reps
• Weight: 17.5kg

Triceps Pushdowns with Rope (Cable)

• 3 Sets: 12/12/12 reps
• Weight: 20kg (Set 1), 22.5kg (Sets 2 & 3)

Food

Still playing around with new options. Nothing wild like recent weeks, but trying to land on a decent GF wrap that holds together for meal prep.



Breakfast

• Standard shake: protein, banana, cinnamon, peanut butter, honey, and milk

Post-Treadmill Snack

• Hit the gym kitchen again, trying out the menu
• Fish tacos... barely any fish. Felt a bit ripped off—won’t order again
• Had to add a protein shake to hit numbers

Lunch

• Salmon wrap with cream cheese, spinach, and olives
• First try with a GF wrap… big fail. It crumbled like cardboard. Not a repeat

Dinner

• Two wraps—both GF: one sweet potato, one avocado base
• Definitely not like white bread but 1000% better than the lunch wrap

Inside both wraps:

• Chicken, spinach, cheese, mayo, cucumber, and a pinch of salt

These wraps are the winners—finally something that works and tastes good. Keen to keep them in the rotation.


Wednesday is abb day and also have a meeting with a Sport Scientist to sit with him and go over my movements as he spotted me at the gym and said he could give me some pointers so keen to see what he tells me.

Dude looks exactly how I want to look so will be listening very closely

 

[Mobster]

Even on the road I know fellas that take prepped meals

 

[FlexyMcFlexFace]

Even on the road I know fellas that take prepped meals

Yeah not going to sugar coat it. My food intake is what will let me down.

 

[e2]

I love the Mexican dishes, you're putting together. Looks really good.

 

[2Thick]

Be careful with corn on the cob

It's very rough on your teeth. You don't want to end up with gum issues.