Approved Log Test, Deca, Mast 2025 build Log

[Npcclassicphysique champ]

Ok, so no idea what day we’re on now as the past week has been a shit one

Coming back from the family trip on the last day, I ended up with a bit of a sniffle and struggled to concentrate driving the 2 hours home. Once I got back, it was rough. I went to bed early because something just wasn’t right—completely drained and aching all over.


Woke up the next day feeling like absolute death.


I’ve just spent the past five days dealing with the worst man flu I’ve ever had. My skin went grey, my body was sweating like crazy even with the aircon cranked up (QLD summers are brutal when you’re sick). I threw everything at it, trying to feel somewhat human again:

• B12 injection
• Massive doses of Vitamin C
• Lemsips
• Ridiculous amounts of water
• Good food and green drinks

…and still, nothing budged it.


Over these past five days, I’ve had next to no movement—no gym—and it feels like I’ve set myself back two weeks. I tried not to eat stupidly, but I definitely didn’t eat enough overall.


On the night I got back from the trip, I treated myself to lobster, prawns, lamb chops, and a Greek-style salad. Felt like a good start. But a few days in, I caved and had what I’d call my “one bad meal”—a massive melt sandwich loaded with meats, cheese, and mustard. Honestly, it was heaven and gave me a quick morale boost.

Oh, and yesterday was Australia Day, so of course, we had a BBQ. Dinner was next level: an epic steak sandwich with a 400g steak, egg, bacon, cheese, mayo, BBQ sauce, cucumber, and spinach. Worth every bite.

Finally made it back to the gym today even though I’m not 100%. I’ll update on how that went later on. Back on my meal plan today too, so fingers crossed I’ll be feeling like myself again tomorrow.


Will have a check in photo up as well with my gym updates.

Thanks all for the love. For some reason this log feels differnt to the past ones iv done here. Better support.

big meals you're the best bro love your food

 

[Mobster]

If lucky it's a 24 hour thing but be sure it's not covid

 

[stevesmi]

travelling is a great way to pick up bugs ..

 

[ceo]

Bros nothing worse than being sick. The flu is the worst thing.

 

[chesty]

Sorry about your sickness, man.

That's just the bad break any way you slice it.

 

[ROIDDERS]

You probably picked up some kind of virus on the plane or when you were on your trip.

 

[Ulter]

Make sure you hydrate and make sure that you stick to good quality food.

Hope you feel better soon.

 

[e2]

Man that barbecue looks amazing.
I'm a sucker for steak sandwich. One of my favorites.

 

[2Thick]

You won't be this high quality food.

I love the seafood and I love the eggs with the asparagus.

 

[Vadim Fedorov]

While Japan. Sounded like a hell of a trip. I'm glad you were able to go.

 

[Wootoom]

The food looks incredible. I could eat every single thing that you showed on there and I could eat it every single day.

 

[Masonic Bodybuilder]

That sounds like a nasty cold/flu. Glad you got back to the gym today though. Don't worry about the eating last week. Just get back to normal now and all is good.

 

[ballin2504]

Ok, so no idea what day we’re on now as the past week has been a shit one

Coming back from the family trip on the last day, I ended up with a bit of a sniffle and struggled to concentrate driving the 2 hours home. Once I got back, it was rough. I went to bed early because something just wasn’t right—completely drained and aching all over.


Woke up the next day feeling like absolute death.


I’ve just spent the past five days dealing with the worst man flu I’ve ever had. My skin went grey, my body was sweating like crazy even with the aircon cranked up (QLD summers are brutal when you’re sick). I threw everything at it, trying to feel somewhat human again:

• B12 injection
• Massive doses of Vitamin C
• Lemsips
• Ridiculous amounts of water
• Good food and green drinks

…and still, nothing budged it.


Over these past five days, I’ve had next to no movement—no gym—and it feels like I’ve set myself back two weeks. I tried not to eat stupidly, but I definitely didn’t eat enough overall.


On the night I got back from the trip, I treated myself to lobster, prawns, lamb chops, and a Greek-style salad. Felt like a good start. But a few days in, I caved and had what I’d call my “one bad meal”—a massive melt sandwich loaded with meats, cheese, and mustard. Honestly, it was heaven and gave me a quick morale boost.

Oh, and yesterday was Australia Day, so of course, we had a BBQ. Dinner was next level: an epic steak sandwich with a 400g steak, egg, bacon, cheese, mayo, BBQ sauce, cucumber, and spinach. Worth every bite.

Finally made it back to the gym today even though I’m not 100%. I’ll update on how that went later on. Back on my meal plan today too, so fingers crossed I’ll be feeling like myself again tomorrow.


Will have a check in photo up as well with my gym updates.

Thanks all for the love. For some reason this log feels differnt to the past ones iv done here. Better support.

Good looking meals

 

[FlexyMcFlexFace]

Tuesday and Wednesday Check-In

Still feeling low on energy both days, which really showed in my chest workouts. I struggled with weights that I could handle easily just a week ago. Recovery from this cold is dragging on and has messed up my progress.

I've been trying to stay on top of my diet, but I keep forgetting to track my meals properly.


Tuesday Workout

• 20 min walk (pre-gym)

Bench Press

• Warm-up sets, followed by 3 working sets:
  • 3 sets × 60 kg × 10 reps
  • 60 kg wasn’t super easy, but I can usually manage 70 kg. Today, 60 kg really felt like a struggle.

Incline Bench Press

• Surprisingly felt stronger here compared to last week.
  • 3 sets × 20 kg × 12 reps

Decline Bench Press

• Started to feel shoulder issues here, likely from taking a week off.
  • 3 sets × 50 kg × 8 reps

High Cable Flys

• 3 sets × 10 kg × 12 reps

Low Cable Flys

• 3 sets × 10 kg × 12 reps

At this point, my energy levels hit a wall. I decided not to push too hard since I was close to overdoing it. Wrapped up the session with a 10-minute walk. Was meant to do Tris


Wednesday (Rest Day)

Took it easy with two 20-minute walks—one in the morning and one at night.



Food

Still not tracking meals but trying to keep things clean without getting bored. Here’s a breakdown of recent meals:

• San Choi Bow: Packed with lots of vegetables and mince. Used reduced-salt soy sauce to keep sodium under control. Really enjoying using lettuce wraps, similar to how I used to with burgers.
• Gluten-Free Tacos(the night before):
  • Made my own spice mix to control ingredients.
  • Toppings included cucumber, capsicum, spinach, avocado, and tomatoes.
  • Sour cream and cheese were the only "unhealthy" elements, but overall, it felt balanced.

Otherwise, I’ve been sticking to meat and veggies. Breakfasts have mostly been omelets—quick and easy to prepare.

 

[RoySimpson]

Ok, so no idea what day we’re on now as the past week has been a shit one

Coming back from the family trip on the last day, I ended up with a bit of a sniffle and struggled to concentrate driving the 2 hours home. Once I got back, it was rough. I went to bed early because something just wasn’t right—completely drained and aching all over.


Woke up the next day feeling like absolute death.


I’ve just spent the past five days dealing with the worst man flu I’ve ever had. My skin went grey, my body was sweating like crazy even with the aircon cranked up (QLD summers are brutal when you’re sick). I threw everything at it, trying to feel somewhat human again:

• B12 injection
• Massive doses of Vitamin C
• Lemsips
• Ridiculous amounts of water
• Good food and green drinks

…and still, nothing budged it.


Over these past five days, I’ve had next to no movement—no gym—and it feels like I’ve set myself back two weeks. I tried not to eat stupidly, but I definitely didn’t eat enough overall.


On the night I got back from the trip, I treated myself to lobster, prawns, lamb chops, and a Greek-style salad. Felt like a good start. But a few days in, I caved and had what I’d call my “one bad meal”—a massive melt sandwich loaded with meats, cheese, and mustard. Honestly, it was heaven and gave me a quick morale boost.

Oh, and yesterday was Australia Day, so of course, we had a BBQ. Dinner was next level: an epic steak sandwich with a 400g steak, egg, bacon, cheese, mayo, BBQ sauce, cucumber, and spinach. Worth every bite.

Finally made it back to the gym today even though I’m not 100%. I’ll update on how that went later on. Back on my meal plan today too, so fingers crossed I’ll be feeling like myself again tomorrow.


Will have a check in photo up as well with my gym updates.

Thanks all for the love. For some reason this log feels differnt to the past ones iv done here. Better support.

@FlexyMcFlexFace man those food snaps look incredible!

 

[LevButlerov]

Tuesday and Wednesday Check-In

Still feeling low on energy both days, which really showed in my chest workouts. I struggled with weights that I could handle easily just a week ago. Recovery from this cold is dragging on and has messed up my progress.

I've been trying to stay on top of my diet, but I keep forgetting to track my meals properly.


Tuesday Workout

• 20 min walk (pre-gym)

Bench Press

• Warm-up sets, followed by 3 working sets:
  • 3 sets × 60 kg × 10 reps
  • 60 kg wasn’t super easy, but I can usually manage 70 kg. Today, 60 kg really felt like a struggle.

Incline Bench Press

• Surprisingly felt stronger here compared to last week.
  • 3 sets × 20 kg × 12 reps

Decline Bench Press

• Started to feel shoulder issues here, likely from taking a week off.
  • 3 sets × 50 kg × 8 reps

High Cable Flys

• 3 sets × 10 kg × 12 reps

Low Cable Flys

• 3 sets × 10 kg × 12 reps

At this point, my energy levels hit a wall. I decided not to push too hard since I was close to overdoing it. Wrapped up the session with a 10-minute walk. Was meant to do Tris


Wednesday (Rest Day)

Took it easy with two 20-minute walks—one in the morning and one at night.



Food

Still not tracking meals but trying to keep things clean without getting bored. Here’s a breakdown of recent meals:

• San Choi Bow: Packed with lots of vegetables and mince. Used reduced-salt soy sauce to keep sodium under control. Really enjoying using lettuce wraps, similar to how I used to with burgers.
• Gluten-Free Tacos(the night before):
  • Made my own spice mix to control ingredients.
  • Toppings included cucumber, capsicum, spinach, avocado, and tomatoes.
  • Sour cream and cheese were the only "unhealthy" elements, but overall, it felt balanced.

Otherwise, I’ve been sticking to meat and veggies. Breakfasts have mostly been omelets—quick and easy to prepare.

You got great food I see you really dialing it in, hows the weight going?

 

[FlexyMcFlexFace]

Alright lads, we’re back, and I’m feeling bloody pumped! Energy is finally back to full, and the motivation is firing on all cylinders.

Today's workout was solid. Massive arm pump! Weights were up compared to last session, and I smashed the sets with ease. Shoulder’s still giving me a bit of grief, but that’s just something to manage. I’ve gotta be careful every time I push it, but no excuses—just keeping on top of it.



Workouts

• 1-hour walk this morning – hit a total of 20,000 steps today!

Gym

• Exercise: Curls (EZ Bar)
• Set 1: 30 kg, 12 reps
• Set 2: 30 kg, 12 reps
• Set 3: 30 kg, 10 reps
• Exercise: Incline Curls (Dumbbells)
• Set 1: 10 kg, 10 reps
• Set 2: 10 kg, 10 reps
• Set 3: 10 kg, 10 reps
• Exercise: Seated Shoulder Press (Barbell)
• Set 1: 20 kg, 12 reps
• Set 2: 20 kg, 12 reps
• Set 3: 20 kg, 15 reps
• Exercise: Lateral Raises (Dumbbells)
• Set 1: 5 kg, 10 reps
• Set 2: 5 kg, 10 reps
• Set 3: 5 kg, 10 reps
• Exercise: Shrugs (Dumbbells)
• Set 1: 25 kg, 15 reps
• Set 2: 25 kg, 15 reps
• Set 3: 25 kg, 15 reps
• Exercise: Concentration Curls (Dumbbells)
• Set 1: 12.5 kg, 10 reps
• Set 2: 12.5 kg, 10 reps
• Set 3: 12.5 kg, 10 reps
• Let me know if you need further details!

Food – Back to dialling it in and staying disciplined.

Breakfast

• Steak
• Broccoli
• Avocado
• Sauerkraut

Lunch

• Chicken
• Avocado
• Broccoli
• Sauerkraut

Snack

• Protein shake (post-gym)

Dinner

• 2 big steaks
• Sweet potato chips (air-fried, and I bloody love these!)
• Broccoli

Plan for Tomorrow

Sunday’s a rest(ish) day – going to focus on abs and hit the recovery center to reset for the week.

 

[Npcclassicphysique champ]

@FlexyMcFlexFace man those food snaps look incredible!

Tuesday and Wednesday Check-In

Still feeling low on energy both days, which really showed in my chest workouts. I struggled with weights that I could handle easily just a week ago. Recovery from this cold is dragging on and has messed up my progress.

I've been trying to stay on top of my diet, but I keep forgetting to track my meals properly.


Tuesday Workout

• 20 min walk (pre-gym)

Bench Press

• Warm-up sets, followed by 3 working sets:
  • 3 sets × 60 kg × 10 reps
  • 60 kg wasn’t super easy, but I can usually manage 70 kg. Today, 60 kg really felt like a struggle.

Incline Bench Press

• Surprisingly felt stronger here compared to last week.
  • 3 sets × 20 kg × 12 reps

Decline Bench Press

• Started to feel shoulder issues here, likely from taking a week off.
  • 3 sets × 50 kg × 8 reps

High Cable Flys

• 3 sets × 10 kg × 12 reps

Low Cable Flys

• 3 sets × 10 kg × 12 reps

At this point, my energy levels hit a wall. I decided not to push too hard since I was close to overdoing it. Wrapped up the session with a 10-minute walk. Was meant to do Tris


Wednesday (Rest Day)

Took it easy with two 20-minute walks—one in the morning and one at night.



Food

Still not tracking meals but trying to keep things clean without getting bored. Here’s a breakdown of recent meals:

• San Choi Bow: Packed with lots of vegetables and mince. Used reduced-salt soy sauce to keep sodium under control. Really enjoying using lettuce wraps, similar to how I used to with burgers.
• Gluten-Free Tacos(the night before):
  • Made my own spice mix to control ingredients.
  • Toppings included cucumber, capsicum, spinach, avocado, and tomatoes.
  • Sour cream and cheese were the only "unhealthy" elements, but overall, it felt balanced.

Otherwise, I’ve been sticking to meat and veggies. Breakfasts have mostly been omelets—quick and easy to prepare.

Alright lads, we’re back, and I’m feeling bloody pumped! Energy is finally back to full, and the motivation is firing on all cylinders.

Today's workout was solid. Massive arm pump! Weights were up compared to last session, and I smashed the sets with ease. Shoulder’s still giving me a bit of grief, but that’s just something to manage. I’ve gotta be careful every time I push it, but no excuses—just keeping on top of it.



Workouts

• 1-hour walk this morning – hit a total of 20,000 steps today!

Gym

• Exercise: Curls (EZ Bar)
• Set 1: 30 kg, 12 reps
• Set 2: 30 kg, 12 reps
• Set 3: 30 kg, 10 reps
• Exercise: Incline Curls (Dumbbells)
• Set 1: 10 kg, 10 reps
• Set 2: 10 kg, 10 reps
• Set 3: 10 kg, 10 reps
• Exercise: Seated Shoulder Press (Barbell)
• Set 1: 20 kg, 12 reps
• Set 2: 20 kg, 12 reps
• Set 3: 20 kg, 15 reps
• Exercise: Lateral Raises (Dumbbells)
• Set 1: 5 kg, 10 reps
• Set 2: 5 kg, 10 reps
• Set 3: 5 kg, 10 reps
• Exercise: Shrugs (Dumbbells)
• Set 1: 25 kg, 15 reps
• Set 2: 25 kg, 15 reps
• Set 3: 25 kg, 15 reps
• Exercise: Concentration Curls (Dumbbells)
• Set 1: 12.5 kg, 10 reps
• Set 2: 12.5 kg, 10 reps
• Set 3: 12.5 kg, 10 reps
• Let me know if you need further details!

Food – Back to dialling it in and staying disciplined.

Breakfast

• Steak
• Broccoli
• Avocado
• Sauerkraut

Lunch

• Chicken
• Avocado
• Broccoli
• Sauerkraut

Snack

• Protein shake (post-gym)

Dinner

• 2 big steaks
• Sweet potato chips (air-fried, and I bloody love these!)
• Broccoli

Plan for Tomorrow

Sunday’s a rest(ish) day – going to focus on abs and hit the recovery center to reset for the week.

You are fully back bro @FlexyMcFlexFace
the waist is tighter you coming in strong and meals look cleaner
STEAK is big win for your gains bro

 

[stevesmi]

Meat looks fantastic I really like what you put together here

 

[Austin316]

this is an awesome list of food that you put together.
Really enjoy looking through the pictures.