That's my favourite bit!
Approved Log My Ozsteroids Training Log
- Thread starter Fletch Elliot
- Start date
Thanks bro, I'm counting my blessings!You're a lucky man, enjoy
31-12-25 Yesterday's push day
Notes: Found a decked out gym within 10 mins scooter ride from our accommodation and ended up getting a week pass. Larger floor space than most gyms in the region. Lots of plate-loaded hammer strength equipment, which are favourites of mine. Hit a push day yesterday and will be hitting pull this morning. Gyms are closed here on new years day, so tomorrow will be a rest day.
Decline hammer strength machine
40kg x 12
80kg x 10
100kg x 7
80kg x 10
40kg to failure
Incline hammer strength machine
40kg x 10
60kg x 8
60kg x 7
40kg to failure
DB shoulder press
32.5kg x 12
32.5kg x 10
30kg x 9
22.5 to failure
Cable flys
30kg x 18
30kg x 17
25kg x 15
20kg to failure
Tricep cable pushdown (v-bar)
40kg x 15
45kg x 14
42.5kg x 14
42.5kg x 13
30kg to failure
Overhead tricep extension (rope)
20kg x 16
20kg x 14
17.5kg x 12
15kg to failure
Lateral raise db
10kg x 20
10kg x 15
10kg x 14
10kg to failure
Rear delt db fly
10kg x 16
10kg x 13
10kg x 12
10kg to failure
Notes: Found a decked out gym within 10 mins scooter ride from our accommodation and ended up getting a week pass. Larger floor space than most gyms in the region. Lots of plate-loaded hammer strength equipment, which are favourites of mine. Hit a push day yesterday and will be hitting pull this morning. Gyms are closed here on new years day, so tomorrow will be a rest day.
Decline hammer strength machine
40kg x 12
80kg x 10
100kg x 7
80kg x 10
40kg to failure
Incline hammer strength machine
40kg x 10
60kg x 8
60kg x 7
40kg to failure
DB shoulder press
32.5kg x 12
32.5kg x 10
30kg x 9
22.5 to failure
Cable flys
30kg x 18
30kg x 17
25kg x 15
20kg to failure
Tricep cable pushdown (v-bar)
40kg x 15
45kg x 14
42.5kg x 14
42.5kg x 13
30kg to failure
Overhead tricep extension (rope)
20kg x 16
20kg x 14
17.5kg x 12
15kg to failure
Lateral raise db
10kg x 20
10kg x 15
10kg x 14
10kg to failure
Rear delt db fly
10kg x 16
10kg x 13
10kg x 12
10kg to failure
Attachments
Looks a nice little gym, have you checked out any of the pharmacies yet?
Happy New year to you bro!
Yeah checked out the pharmacies, we are staying in Rawai beach where you can buy 10x Sus250 1ml ampules for roughly $15 aud, no script needed. I asked about other anabolics and the pharmacist sent us to Patong beach (loosest part of island) you can buy all the usual suspects in 10ml vials. You could get used to it
Thanks bro, happy new year to you!Happy new year brother and hope you’re enjoying. Pics look great
2-01-26 Happy New Year
Notes: Last day in Phuket today. Will head to the gym for a leg day before we get into the day in transit. Trip has been amazing....foods been next level, locals have been very generous and the beaches are spectacular. There is a large training-conscious population here with all of the Muay Thai and bodybuilding gyms and if workable, would highly recommend Phuket for a travel destination for gym whores like us!
Back to 4 kids, lawns to mow, pots to water and of course work Bring on 2026, first focus of the year...5% BF by April whilst maintaining current muscle mass!
Notes: Last day in Phuket today. Will head to the gym for a leg day before we get into the day in transit. Trip has been amazing....foods been next level, locals have been very generous and the beaches are spectacular. There is a large training-conscious population here with all of the Muay Thai and bodybuilding gyms and if workable, would highly recommend Phuket for a travel destination for gym whores like us!
Back to 4 kids, lawns to mow, pots to water and of course work
Bring on 2026, first focus of the year...5% BF by April whilst maintaining current muscle mass!Attachments
Back to 4 kids, lawns to mow, pots to water and of course work
Very achievable bro.
MONZ
Registered
How goods this food2-01-26 Happy New Year
Notes: Last day in Phuket today. Will head to the gym for a leg day before we get into the day in transit. Trip has been amazing....foods been next level, locals have been very generous and the beaches are spectacular. There is a large training-conscious population here with all of the Muay Thai and bodybuilding gyms and if workable, would highly recommend Phuket for a travel destination for gym whores like us!
Back to 4 kids, lawns to mow, pots to water and of course work
Looking forward to getting it done!
Bro..was the best. Back to reality, landed this morning and have just finished helping the better half with the weekly overnight oats meal prepsHow goods this food
04-01-26 Yesterday's push day
Notes: Landed yesterday at 8am. Managed a reasonable sleep on the plane overnight and felt mostly good. Got a few jobs around the house done before having a 2hr nap. Felt rested, so headed to the gym for a push workout.
Week 5/18 done, and ready to slot back into the routine for week 6. Very happy to weigh in at 91.2kg fasted this morning. Without scales whilst travelling, my main concern was losing too much weight/tissue. I can visibly see that my body has gone through a good amount of recomp since start of prep, with my midsection continuing to tighten and my overall vascularity and hardness increasing. Weekly calories will be lowered to 2500/day for the upcoming week, but will be monitored closely. PED's for the upcoming week -
Test E - 700mg/week
EQ - 500mg/week
Tren - 200mg/week
This is the last week for this current PED stack. From week 7, will be dropping EQ and replacing with 500mg mast. The original plan was to drop tren for 4 weeks at week 7 and reintroduce again at week 11, but with minimal sides and obvious results I'm tempted to keep it in. Would mean that I would run tren for a total 16 weeks straight at 200mg/week. The stack for week 7-14 would look like this, with slight increases in var and fat burners going forward and the exchange of test e for test p.
Test E - 700mg/week
Mast - 500mg/week
Tren - 200mg/week
Anavar - 20mg/day
Clen - 40 mcg/day
T3 - 25 mcg/day
The original train of thought was that with the heavier use of orals (winny) toward the end of prep, I didn't want to push the tren too hard too early and have a mass buildup of sides towards the tail end of prep. Any thoughts welcomed.
Decline chest press machine
40kg x 10
80kg x 10
100kg x 7
80kg x 10
40kg to failure
Incline db press
40kg x 10
40kg x 8
40kg x 7
37.5kg to failure
DB shoulder press
32.5kg x 12
32.5kg x 10
30kg x 9
22.5 to failure
Cable flys
30kg x 18
30kg x 17
25kg x 15
20kg to failure
Tricep cable pushdown (v-bar)
40kg x 15
45kg x 14
42.5kg x 14
42.5kg x 13
30kg to failure
Overhead tricep extension (flat bar)
20kg x 16
20kg x 14
17.5kg x 12
15kg to failure
Lateral raise db
10kg x 20
10kg x 15
10kg x 14
10kg to failure
Rear delt db fly
10kg x 16
10kg x 13
10kg x 12
10kg to failure
Notes: Landed yesterday at 8am. Managed a reasonable sleep on the plane overnight and felt mostly good. Got a few jobs around the house done before having a 2hr nap. Felt rested, so headed to the gym for a push workout.
Week 5/18 done, and ready to slot back into the routine for week 6. Very happy to weigh in at 91.2kg fasted this morning. Without scales whilst travelling, my main concern was losing too much weight/tissue. I can visibly see that my body has gone through a good amount of recomp since start of prep, with my midsection continuing to tighten and my overall vascularity and hardness increasing. Weekly calories will be lowered to 2500/day for the upcoming week, but will be monitored closely. PED's for the upcoming week -
Test E - 700mg/week
EQ - 500mg/week
Tren - 200mg/week
This is the last week for this current PED stack. From week 7, will be dropping EQ and replacing with 500mg mast. The original plan was to drop tren for 4 weeks at week 7 and reintroduce again at week 11, but with minimal sides and obvious results I'm tempted to keep it in. Would mean that I would run tren for a total 16 weeks straight at 200mg/week. The stack for week 7-14 would look like this, with slight increases in var and fat burners going forward and the exchange of test e for test p.
Test E - 700mg/week
Mast - 500mg/week
Tren - 200mg/week
Anavar - 20mg/day
Clen - 40 mcg/day
T3 - 25 mcg/day
The original train of thought was that with the heavier use of orals (winny) toward the end of prep, I didn't want to push the tren too hard too early and have a mass buildup of sides towards the tail end of prep. Any thoughts welcomed.
Decline chest press machine
40kg x 10
80kg x 10
100kg x 7
80kg x 10
40kg to failure
Incline db press
40kg x 10
40kg x 8
40kg x 7
37.5kg to failure
DB shoulder press
32.5kg x 12
32.5kg x 10
30kg x 9
22.5 to failure
Cable flys
30kg x 18
30kg x 17
25kg x 15
20kg to failure
Tricep cable pushdown (v-bar)
40kg x 15
45kg x 14
42.5kg x 14
42.5kg x 13
30kg to failure
Overhead tricep extension (flat bar)
20kg x 16
20kg x 14
17.5kg x 12
15kg to failure
Lateral raise db
10kg x 20
10kg x 15
10kg x 14
10kg to failure
Rear delt db fly
10kg x 16
10kg x 13
10kg x 12
10kg to failure
7-01-26 Today's pull workout
Notes: Have been getting my sessions in around 2pm this week, which seems to be when every new gym goer is rocking up. I can tell if I was on double the dose of tren, this could be an issue
Sessions have been going strong, I have maintained strength and workout intensity feels good. Some daily weights have dropped below 90kgs this week, so will decide at the end of the week if I want to increase cals slightly to ensure a more balanced/slower drop in weight.
Can visually see I am getting leaner. Chatgpt has me at 9% so I'm going to take that as gospel! Still some fat to go around the lower midsection and lower back, but heading in the right direction. See pic below.
Reverse close grip lat pulldown
40kg x 14
75kg x 10
90kg x 12
80kg x 12
70kg to failure
Cable Pull over
35kg x 17
35kg x 14
25kg x 11
22.5kg to failure
Seated row
60kg x 12
70kg x 10
80kg x 11
80kg x 10
70kg to failure
Upright cable row
35kg x 12
45g x 13
45kg x 11
30kg to failure
Cable face pull
30kg x 15
25kg x 14
20kg x 14
20kg x 12
17.5kg to failure
Cable bicep curls
20kg x 15
20kg x 15
20kg x 14
17.5kg to failure
Machine single arm mid row
40kg x 12 (per side)
40kg x 11
30kg x 12
20kg to failure
Standing lateral dumbbell raise
12.5kg x 16
12.5kg x 15
10kg to failure
10kg to failure
Dumbbell bicep curls
15kg x 10 per side
15kg x 8 per side
10kg to failure
10kg to failure
Notes: Have been getting my sessions in around 2pm this week, which seems to be when every new gym goer is rocking up. I can tell if I was on double the dose of tren, this could be an issue
Sessions have been going strong, I have maintained strength and workout intensity feels good. Some daily weights have dropped below 90kgs this week, so will decide at the end of the week if I want to increase cals slightly to ensure a more balanced/slower drop in weight.
Can visually see I am getting leaner. Chatgpt has me at 9% so I'm going to take that as gospel! Still some fat to go around the lower midsection and lower back, but heading in the right direction. See pic below.
Reverse close grip lat pulldown
40kg x 14
75kg x 10
90kg x 12
80kg x 12
70kg to failure
Cable Pull over
35kg x 17
35kg x 14
25kg x 11
22.5kg to failure
Seated row
60kg x 12
70kg x 10
80kg x 11
80kg x 10
70kg to failure
Upright cable row
35kg x 12
45g x 13
45kg x 11
30kg to failure
Cable face pull
30kg x 15
25kg x 14
20kg x 14
20kg x 12
17.5kg to failure
Cable bicep curls
20kg x 15
20kg x 15
20kg x 14
17.5kg to failure
Machine single arm mid row
40kg x 12 (per side)
40kg x 11
30kg x 12
20kg to failure
Standing lateral dumbbell raise
12.5kg x 16
12.5kg x 15
10kg to failure
10kg to failure
Dumbbell bicep curls
15kg x 10 per side
15kg x 8 per side
10kg to failure
10kg to failure
Attachments
Looking good mate, looking forward to seeing your end results! You're flying.
9-01-26 This mornings leg workout
Notes: Got an early one in this morning after a week of battling the 2pm crowd. Smashed a ham/glute focused session this morning. Managed to give the quads a tickle up at the end of the session.
Has been nice this week to get back into the groove after the Christmas/New Year period. Couple of food pics attached. Lots of chicken and rice this week, trying to cling on to fading Thailand memories
Seated Leg curl
45kg x 14
54kg x 12
60kg x 12
45kg to failure
45kg to failure
Barbell RDL
60kg x 12
100kg x 11
140kg x 8
160kg x 6
100 to failure
Adductor machine
80kg x 16
100kg x 14
100kg x 10
90kg x 11
80kg to failure
Abductor machine
70kg x 16
90kg x 12
90kg x 10
90kg x 8
70kg to failure
Hack Squat (banded)
40kg x 10
80kg x 10
120kg x 12
120kg to failure
Leg extension
60kg x 12
90kg x 12
100kg x 10
100kg x 9
60kg to failure
Notes: Got an early one in this morning after a week of battling the 2pm crowd. Smashed a ham/glute focused session this morning. Managed to give the quads a tickle up at the end of the session.
Has been nice this week to get back into the groove after the Christmas/New Year period. Couple of food pics attached. Lots of chicken and rice this week, trying to cling on to fading Thailand memories
Seated Leg curl
45kg x 14
54kg x 12
60kg x 12
45kg to failure
45kg to failure
Barbell RDL
60kg x 12
100kg x 11
140kg x 8
160kg x 6
100 to failure
Adductor machine
80kg x 16
100kg x 14
100kg x 10
90kg x 11
80kg to failure
Abductor machine
70kg x 16
90kg x 12
90kg x 10
90kg x 8
70kg to failure
Hack Squat (banded)
40kg x 10
80kg x 10
120kg x 12
120kg to failure
Leg extension
60kg x 12
90kg x 12
100kg x 10
100kg x 9
60kg to failure
Attachments
slider45
Registered
If weight keeps slipping under 90 but lifts and energy are still there you’re fine brother. But if performance starts to dip, a small calorie bump is the first fix not more gear or volume. Lower back and midsection fat is always last to go so that’s perfectly normal. Kkeep an eye on recovery and fatigue and let strength, the mirror and weekly averages guide any changes7-01-26 Today's pull workout
Notes: Have been getting my sessions in around 2pm this week, which seems to be when every new gym goer is rocking up. I can tell if I was on double the dose of tren, this could be an issue
Sessions have been going strong, I have maintained strength and workout intensity feels good. Some daily weights have dropped below 90kgs this week, so will decide at the end of the week if I want to increase cals slightly to ensure a more balanced/slower drop in weight.
Can visually see I am getting leaner. Chatgpt has me at 9% so I'm going to take that as gospel! Still some fat to go around the lower midsection and lower back, but heading in the right direction. See pic below.
Reverse close grip lat pulldown
40kg x 14
75kg x 10
90kg x 12
80kg x 12
70kg to failure
Cable Pull over
35kg x 17
35kg x 14
25kg x 11
22.5kg to failure
Seated row
60kg x 12
70kg x 10
80kg x 11
80kg x 10
70kg to failure
Upright cable row
35kg x 12
45g x 13
45kg x 11
30kg to failure
Cable face pull
30kg x 15
25kg x 14
20kg x 14
20kg x 12
17.5kg to failure
Cable bicep curls
20kg x 15
20kg x 15
20kg x 14
17.5kg to failure
Machine single arm mid row
40kg x 12 (per side)
40kg x 11
30kg x 12
20kg to failure
Standing lateral dumbbell raise
12.5kg x 16
12.5kg x 15
10kg to failure
10kg to failure
Dumbbell bicep curls
15kg x 10 per side
15kg x 8 per side
10kg to failure
10kg to failure
Shit me mate, 100kg on the adductor machine, then again I'm often beat here by girls. That embarassing feeling when they get off and I have to half the weight 
