Approved Log My Ozsteroids Training Log

[ozzyboy]

01-04-26 Today's pull workout

25 Days until comp....feeling good. Got a pull session in today, happy how everthing is moving. A bit of tightness in the lower back still lingers, but pain is at a 1/10.

Have a bit of excess skin in lower midsection and back, but at 45, I can't complain too much. I'm hoping it will tighten somewhat over the 25 days, will continue to push low calories and look at adding T3 at 14 days out if required.

Couple of posing pics attached with a fading pump.

Close-grip lat pulldown
40kg x 15
60kg x 12
80kg x 10
60kg x 11
70kg to failure

Cable Pull over
20kg x 15
25kg x 14
25kg x 12
20kg to failure

Upright cable row
20kg x 12
30g x 14
30kg x 11
20kg to failure

Cable face pull
20kg x 16
20kg x 15
20kg x 14
15kg x 12
15kg to failure

Cable bicep curls
20kg x 15
20kg x 14
20kg x 13
15kg to failure

Standing lateral dumbbell raise
15kg x 11
15kg x 9
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

The shoulders and arms really stand out, looking defined.

 

[Fletch Elliot]

03-04-26 This morning's leg workout

Notes: Got the usual early Friday leg session in this morning, even with the Good Friday public holiday. Gym was super quiet and so was the household when I got back. My favourite time of day

My leg sessions are the one day that still slightly aggravates my lower back, so the main goal is to maintain what muscle I have without excessive work. Not much variation from one workout to the next. I will be focusing on bringing my quads and hams up next off-season and will look at adding insulin on leg days.

Everything else is tracking well. Refeed today with 3 weeks to go. 500g c, 180 p, 42 f. Will be a good day!

Leg extension
40kg x 12
60kg x 12
80kg x 12
80kg x 9

Hack Squat (banded)
40kg x 10
80kg x 10
120kg x 12
120kg x 12

Seated Leg curl
40kg x 14
50kg x 12
50kg x 12
40kg x 12

Adductor machine
60kg x 12
70kg x 12
70kg x 12
50kg x 12

Abductor machine
50kg x 12
50kg x 12
50kg x 10
40kg x 8

Standing calf Raise
60kg x 12
60kg x 12
50kg x 12
40kg x 12

 

[Fletch Elliot]

The shoulders and arms really stand out, looking defined.

Thanks @ozzyboy I have really focused on extra volume on side and rear delts and hitting triceps with heavy-ish pushdowns over the last 12 months. Happy with the results!

 

[Fletch Elliot]

05-04-26 - 3 Weeks to go

Notes: Prep week 18/21 done. Early week weight loss was high, with a plateau towards the end of the week. Will post weekly ave tomorrow.

My lower back issues have almost completely resolved. I am pretty much back to lifting with the same intensity as prior to injury. The overall weight has lowered slightly, but reps and pushing to failure have resumed as normal.

With my weight and overall body fat in a good position, I've had back-to-back high-carb days, which has fallen nicely over the Easter break. Still kept it low fat, but having extra calories running through the system has kept mood and energy levels a bit higher than otherwise. Vascularity and pumps in the gym have been insane!

I will drop cals back to 1685/day this week, down around 100 cals from last week. Really try to bring it home before peak week protocol.

Have had some good posing sessions during the week, working on fluidity of movement between poses.

Fat burners and PED's for the week

As of yesterday, have dropped test back to 500mg, and have increased mast to 800mg/week. Orals and fat burner to stay the same for the week.

Test E - 500mg/week
Mast E- 800mg/week
Tren E - 200mg/week
Winstrol - 30mg/day
Anavar - 20mg/day
Clen - 80mcg/day

 

[Fletch Elliot]

06-04-26

Notes: Average weekly weight this week was 82.2kg. Down 700g from last week.

Even after back-to-back refeed days on Friday and Saturday last week, my weight didn't dramatically rise over the LWE. It gives me good data to be able to push the carbs quite high on the Wednesday, Thursday and possibly even into the Friday prior to the comp.

Daily calories will drop to 1685 this week Finish the last few weeks off strong!

214 P
115 C
41 F

 

[ozzyboy]

Means your body’s responding perfectly and you’ve got room to really load up carbs and come in full on comp week. That’s a big advantage brother.

 

[Fletch Elliot]

Means your body’s responding perfectly and you’ve got room to really load up carbs and come in full on comp week. That’s a big advantage brother.

Thanks for the support brother

 

[Fletch Elliot]

08-04-26 Yesterday's push workout + light leg work

Notes: Everything is ticking along nicely. The increase in mast and decrease in test seems to have dropped some water weight already. I'm seeing vascularity in muscles I haven't seen before - particularly in legs, through the outer sweep, adductor and teardrop and around to hams.

Working hard to pose my legs effectively...making sure the hams and glutes are always "on" in rear and side poses. From the ground up, as you all know.

I have been throwing in a bit of extra light leg volume on push and pull days, as my back has been feeling really good. Really just trying to maintain fullness with leg extensions, seated ham curls, and standing calf raises. Will monitor fatigue and DOMS, but so far, so good.

Updated weight graph inserted.

Machine chest press
40kg x 15
60kg x 15
80kg x 12
100kg x 9

Incline smith press
40kg x 12
60kg x 12
80kg x 11
40kg to failure

Machine chest fly
50kg x 12
60kg x 12
50kg x 12
40kg to failure

Rope tricep extension
15kg x 15
12.5kg x 15
10kg x 16
10kg to failure

Dumbbell lateral raise
8kg x 15
8kg x 15
8kg x 14
8kg x 12

Rear delt dumbbell fly
8kg x 12
8kg x 12
8kg x 12
8kg x 12

Leg extension
40kg x 12
50kg x 12
50kg x 12
40kg to failure

Standing calf Raise
60kg x 12
60kg x 12
50kg x 12
40kg x 12

Seated Leg curl
40kg x 14
50kg x 12
50kg x 12
40kg to failure

 

[Fletch Elliot]

10-04-26 This morning's leg workout

Notes: Friday arvo leg session today. Felt strong, upped intensity slightly. Pushed a fair bit to failure. Also added light RDL's in the mix.

Finished off with light leg press to failure. Did the job!

Have attached progress pic comparison from November (end of bulking cycle) 96 kg - Dexa had me at 15% on the dot, to almost current. The aim for the next bulk is to stay under 12%, but we'll see how it rolls. Still some work to do before I can entertain the idea of reversing my diet!

Leg extension
40kg x 12
60kg x 12
80kg x 12
80kg to failure

Hack Squat (banded)
40kg x 10
80kg x 10
160kg x 8
120kg to failure

Barbell RDL
60kg x 10
100kg x 8
60kg to failure
60kg to failure

Seated Leg curl
40kg x 14
50kg x 12
50kg x 12
40kg to failure

Adductor machine
60kg x 12
70kg x 12
70kg x 12
50kg x 12

Abductor machine
50kg x 12
50kg x 12
50kg x 10
40kg x 8

Standing calf Raise
60kg x 12
60kg x 12
50kg x 12
40kg x 12

Leg press
40kg to failure
80kg to failure
80kg to failure
40kg to failure

 

[hubbles]

The photos showing 11/11/25 vs 01/04/26 , 04/03/26 transformation is awesome. Looking carved and thick.

 

[Fletch Elliot]

The photos showing 11/11/25 vs 01/04/26 , 04/03/26 transformation is awesome. Looking carved and thick.

Thanks brother, couple more weeks getting crispy and should be good to go!

 

[Fletch Elliot]

12-04-26 - 2 Weeks to go

Notes: Prep week 19/21 done. Have pushed 2 high-carb days over the weekend. Had 650g yesterday and woke up tight this morning, so will push another 500g today. Will assess over the next few days for fullness, water retention and scale weight and formulate a plan for show week carb loading.

I will remain 1685 cals/day this week, will pull carbs next Sun, Mon and Tues, ready to reload Wed-Thurs.

Posing will be a huge focus this week.

Fat burners and PED's for the week

Pulled test e back to 300mg and introduced 100mg test p, mid last week. Will pull out the prop next weekend.

Test E - 300mg/week
Test P - 100mg/week
Mast E- 800mg/week
Tren E - 200mg/week
Winstrol - 30mg/day
Anavar - 20mg/day
Clen - 120mcg/day

 

[Fletch Elliot]

13-04-26

Notes: Average weekly weight this week was 81.7kg. Down 500g from last week. After back-to-back high carbs days, my fasted weight this morning was 82.3kg. A nice little bump in weight and fullness.

Still maintained a tight non-watery look this morning. Mid-section was slightly smoother than Friday, but will assess how I look throughout the day and into tomorrow. I think I found the sweet spot with carb-loading amounts.

Daily calories will stay at 1685 this week.

214 P
115 C
41 F

 

[Fletch Elliot]

15-04-26 Yesterday's push workout + light leg work

Notes: Workout carbon copy of last logged push workout. I'm keeping things simple but getting in plenty of volume.

I had a late one last night, took my daughter to a Pierce the Veil concert. Forgot the earplugs Not ideal timing this deep in prep, but you've gotta keep the troops happy.

Machine chest press
40kg x 15
60kg x 15
80kg x 12
100kg x 9

Incline smith press
40kg x 12
60kg x 12
80kg x 11
40kg to failure

Machine chest fly
50kg x 12
60kg x 12
50kg x 12
40kg to failure

Rope tricep extension
15kg x 15
12.5kg x 15
10kg x 16
10kg to failure

Dumbbell lateral raise
8kg x 15
8kg x 15
8kg x 14
8kg x 12

Rear delt dumbbell fly
8kg x 12
8kg x 12
8kg x 12
8kg x 12

Leg extension
40kg x 12
50kg x 12
50kg x 12
40kg to failure

Standing calf Raise
60kg x 12
60kg x 12
50kg x 12
40kg x 12

Seated Leg curl
40kg x 14
50kg x 12
50kg x 12
40kg to failure

 

[Fletch Elliot]

17-04-26 This afternoon's leg workout

Notes: Another good leg session. Bigger session with my back feeling great, RDL's in the mix with no issues. Not pushing huge weight, but enough to not lose size.

Tomorrow will be the last day of 115g carbs until the depletion phase starts Sunday.

Leg extension
40kg x 12
60kg x 12
80kg x 12
80kg x 9

Hack Squat (banded)
40kg x 10
80kg x 10
120kg x 12
160kg x 7
80kg to failure

Leg press
80kg x 10
120kg x 10
160kg x 12
160kg x 9
80kg to failure

Seated Leg curl
40kg x 14
50kg x 12
50kg x 12
40kg x 12

Barbell RDL
60kg x 12
100kg x 12
120kg x 12
100kg to failure

Adductor machine
60kg x 12
70kg x 12
70kg x 12
50kg to failure

Abductor machine
50kg x 12
50kg x 12
50kg to failure
40kg to failure

Standing calf Raise
60kg x 12
60kg x 12
50kg to failure
40kg to failure

 

[ChasetheCase]

I'm always too scared to do my adductors to failure!

 

[Fletch Elliot]

19-04-26 - Show week begins

Notes: Prep week 20/21 done. Show day is on Saturday.

Carb depletion starts today, down to 50g carbs, 1400 total daily cals. Will run this protocol for 3 days, then ramp carbs on Wednesday. Will expect to look flat over the next few days.

Water increased to 5L today and will slowly increase until Thursday, before pulling water back on Friday.

Can feel my e2 is getting low. Joints feel dry, aches and pains all over. Not surprised with the reduction in test over the last few weeks and plenty of dry compounds in there. Will be an interesting few days with the combination of low e2 and the reduction of carbs, but I have learnt to embrace the pain and enjoy the ride. At this point, the shittier I feel, the better I'm looking!

Will update the training plan for the week tomorrow.

Fat burners and PED's for the week

Pulled test p out on Friday. Have added an extra winny & var tab, pre workout.

Test E - 300mg/week
Mast E- 800mg/week
Tren E - 200mg/week
Winstrol - 40mg/day
Anavar - 30mg/day
Clen - 120mcg/day

 

[Fletch Elliot]

20-04-26 - Show week

Notes: I will be working Monday, Tuesday this week, then taking the rest of the week off. I got roped last-minute into presenting at a conference on Tuesday, which adds another little hurdle to the mix. Will test my last cognitive resource, but luckily know the subject matter pretty well, so will hopefully just go into autopilot.

Average weekly weight this week was 81.6kg. Down 100g from last week. I'm thinking stage weight after loading will be around 83kg.

Early week daily calories will be 1365 this week until carb load.

204 P
45 C
41 F

Will do my last full leg day session today, then hit a push on Tuesday and pull on Wednesday. Will mostly go full steam, depending on how everything is feeling. I have my first coat of tan on Thurs, so will hit a light full body pump session in the morning. Will play Friday, depending on how I'm looking, but most likely will just do some light dumbbell work in the home gym.

Excited about the week ahead!