Approved Log My $5k Competition Log - Fletch Elliot

[Fletch Elliot]

Original goal

Goal for the Competition:
I plan to leave my calorie intake and macros where they are with the aim to lose some body fat, hopefully down to 10-12% and gain some muscle mass. I'd be happy to stay a similar weight to what I am now (80kg) but drop some fat and gain some muscle. I'm thinking I will probably get to 82-84kg by the end of this competition.

Updated goal

Goal for the Competition:
New goal is to up calorie intake to 3000 cals for the next 6 weeks and monitor progress. Will split the extra cals between carbs (mostly pre and post workout) and protein (extra late night shake). I would like to gain as much muscle mass as possible on my first 250/week test e cycle. Currently in second week of cycle and can notice the strength increase on most lifts. My training intensity is there and I think I will see good results with the combination of my first cycle and extra calorie intake.

 

[Fletch Elliot]

Workouts are great bro and you're base is really good to pack on some good size.

Looking forward to seeing some increases on the scale!

 

[Skays]

Looking forward to seeing some increases on the scale!

I'm sure you will.

 

[Fletch Elliot]

Into the third week of my first test 250/week cycle. End of my first week of calorie increase from 2500 to 3000. Have added extra carbs pre and post workout and a protein shake at 10pm. Weight on scales has increased from 80kg on day 1 of comp to 82.9 kg this morning. Pumps in the gym have been encouraging. Mind muscle connection has been on point. Am feeling connection on exercises that I have previously stuggled with. Am continuing to increase weight on almost all exercises.

Pull day (+shoulders) yesterday

Seated machine row
20x 20kg
20x 60kg
18x 70kg
15x 70kg

Close grip lat pulldown
12x 72.5kg
10x 72.5kg
20x 45kg
30kg to failure

Cable upright row superset with cable bicep curl
20kg x 20 15kgx 25
20kg x 18 15kgx 20
17.5kg x 20 15kgx 18
17.5kgx 18 15kg to failure

Cable rope face pulls
20kgx 15
17.5kgx 20
17.5kgx 18
15kg to failure

Machine shoulder press
15x 70kg
12x 65kg
15x 50kg
40kg to failure

Bent over barbell row
60kgx 20
40kg x25
40kgx 20
40kg to failure

 

[Dunstone]

Juicy gains right there… great change up to the plan to get the max benefits of your first cycle.

Great numbers on the pull day also.

Solid!

 

[Fletch Elliot]

Juicy gains right there… great change up to the plan to get the max benefits of your first cycle.

Great numbers on the pull day also.

Solid!

Thanks @Dunstone

 

[NickLovesCybexHack]

Original goal

Goal for the Competition:
I plan to leave my calorie intake and macros where they are with the aim to lose some body fat, hopefully down to 10-12% and gain some muscle mass. I'd be happy to stay a similar weight to what I am now (80kg) but drop some fat and gain some muscle. I'm thinking I will probably get to 82-84kg by the end of this competition.

Updated goal

Goal for the Competition:
New goal is to up calorie intake to 3000 cals for the next 6 weeks and monitor progress. Will split the extra cals between carbs (mostly pre and post workout) and protein (extra late night shake). I would like to gain as much muscle mass as possible on my first 250/week test e cycle. Currently in second week of cycle and can notice the strength increase on most lifts. My training intensity is there and I think I will see good results with the combination of my first cycle and extra calorie intake.

You'll start to notice visual changes re cycle over the next 3 weeks as it fully saturates.

 

[Skays]

Into the third week of my first test 250/week cycle. End of my first week of calorie increase from 2500 to 3000. Have added extra carbs pre and post workout and a protein shake at 10pm. Weight on scales has increased from 80kg on day 1 of comp to 82.9 kg this morning. Pumps in the gym have been encouraging. Mind muscle connection has been on point. Am feeling connection on exercises that I have previously stuggled with. Am continuing to increase weight on almost all exercises.

Pull day (+shoulders) yesterday

Seated machine row
20x 20kg
20x 60kg
18x 70kg
15x 70kg

Close grip lat pulldown
12x 72.5kg
10x 72.5kg
20x 45kg
30kg to failure

Cable upright row superset with cable bicep curl
20kg x 20 15kgx 25
20kg x 18 15kgx 20
17.5kg x 20 15kgx 18
17.5kgx 18 15kg to failure

Cable rope face pulls
20kgx 15
17.5kgx 20
17.5kgx 18
15kg to failure

Machine shoulder press
15x 70kg
12x 65kg
15x 50kg
40kg to failure

Bent over barbell row
60kgx 20
40kg x25
40kgx 20
40kg to failure

Numbers do look good. How you liking the extra 500cals?

 

[Fletch Elliot]

Numbers do look good. How you liking the extra 500cals?

Going down nicely. The extra carbs fueling the workouts well. Pumps are feeling insane. Am enjoying my workouts more than ever before.

 

[Fletch Elliot]

You'll start to notice visual changes re cycle over the next 3 weeks as it fully saturates.

I'm sure as you know, feeling the muscle mass grow and gaining strength in the early stages of your first cycle is one hell of a feeling! Looking forward to seeing how things change over the next 3 weeks.

 

[Fletch Elliot]

Have spent the last 4 days interstate with my wife whilst the grandparents looked after the kids. Did a heap of walking....didn't record under 18000 steps a day from Wed-Sat.

Would ususally pin 125mg test on Tues and Friday. Ended up pinning 175mg Tuesday and 75mg this morning.

Hotel had a good set up for push and pull, but hit legs at a commercial gym.

Update pic taken yesterday after a pull day at the hotel.

 

[Dunstone]

Nice effort while taking a break, smashed out those steps.

Impressive front double!

 

[NickLovesCybexHack]

Have spent the last 4 days interstate with my wife whilst the grandparents looked after the kids. Did a heap of walking....didn't record under 18000 steps a day from Wed-Sat.

Would ususally pin 125mg test on Tues and Friday. Ended up pinning 175mg Tuesday and 75mg this morning.

Hotel had a good set up for push and pull, but hit legs at a commercial gym.

Update pic taken yesterday after a pull day at the hotel.

Did weight drop from all those steps?

 

[Fletch Elliot]

Did weight drop from all those steps?

Luckily no. I added an extra 44g mushashi protein bar and banana during those high step days to my already increased calorie intake. My stomach felt full the whole time I was away. Weighed 83.2kg this morn.

 

[Skays]

Have spent the last 4 days interstate with my wife whilst the grandparents looked after the kids. Did a heap of walking....didn't record under 18000 steps a day from Wed-Sat.

Would ususally pin 125mg test on Tues and Friday. Ended up pinning 175mg Tuesday and 75mg this morning.

Hotel had a good set up for push and pull, but hit legs at a commercial gym.

Update pic taken yesterday after a pull day at the hotel.

Looking good brother!

 

[chinz]

Looking great mate

 

[Fletch Elliot]

Looking good brother!

Thanks @Skays

 

[Fletch Elliot]

Looking great mate

Thanks mate

 

[Skays]

How's it all going @Fletch Elliot

 

[Fletch Elliot]

How's it all going @Fletch Elliot

Everything has been on track....except my logging

Diet has remained at 3000 cals. Weighed in at 84.1kg this morning. Feeling fuller for sure. Extra protein and carbs seem to be heading to muscles and not gut/back which has been promising.

Have added Anavar at 25mg pre workout to 250 test/week for the remaining 8 weeks of comp.

Workouts have stayed high intensity. Have added some supersetting over the last week which has been yielding some nice pumps!

Hitting legs this morning. I'm finding I get increased swelling from glute injection site if I hit heavy leg press the day after, so I'll focus on hack squat, leg extension for quads and barbell RDL's and seated leg curls for hams. Still working hard to get my legs up!