Approved Log My Ozsteroids Training Log

[Fletch Elliot]

Those honestly look like chef prepped meals. Look amazing

One of those meals actually is chef prepped...had a cheat meal at the local pub but the rest are prepped by my wife. My teenage daughter is also learning the tricks of the trade and is a cook in the making! I consider myself lucky that meal prepping doesn't fall under my list of responsibilities

 

[Fletch Elliot]

10-11-25

Notes: As I enter week 2 of a 4 week health/cruise phase, my average weekly weight is sitting at 94.7kg. I am down 1.5kgs from the end of the bulk. My lowest recorded weekly weight was 93.9kgs. I will try to maintain at 94kgs for the rest of the 4 week phase prior to dropping cals.

I am thinking at this point my final stage weight in season A will be lower than anticipated depending on exactly where my bf% is currently sitting. Hopefully I will recomp in the early weeks of prep whilst my cals are still on the higher side and with the introduction of Tren after this current reset of anabolic sensitivity.

 

[ChasetheCase]

One of those meals actually is chef prepped...had a cheat meal at the local pub but the rest are prepped by my wife. My teenage daughter is also learning the tricks of the trade and is a cook in the making! I consider myself lucky that meal prepping doesn't fall under my list of responsibilities

Without a doubt you've got the best meals on here, I mostly hide mine from critique

Wish my kids were old enough to cook, when they are I'll happily pay them.

 

[Fletch Elliot]

Without a doubt you've got the best meals on here, I mostly hide mine from critique

Wish my kids were old enough to cook, when they are I'll happily pay them.

I would be in the same boat if I was responsible for the cooking. Give me a bbq and I'm comfortable but anything beyond that and it's a stretch!

I'm basiclly running a small work force with 3 teenagers and a pre-teen...no signs of insubordination yet, but I know it's coming

 

[Fletch Elliot]

11-11-25 Dexa Scan

Notes: Got the dexa scan done this morning. I can work with 15% BF at 94.5kg. With theses figures, I'm looking at a weight of 85kg at 5%, if I can maintain the lean mass I currently have. As I said in the previous post, I will be hoping to recomp in the early stages of prep whilst the cals are still high and I ramp PED's back up.

Looking forward to seeing how it all plays out...

..

 

[natzz]

Age:
45

Current Weight:
88kg

Height:
178cm

Body Fat %:
8-10%

Training Experience:
Have been lifting for 25 years but with more consideration over the last 6 years.

Cycle Stack: Supplied by @ozsteroids

Current Cycle: Mass phase

Week 1-4
Test e - 525mg/week
Eq - 420 mg/week
Dbol - 30mg/day

Week 5-7
Test e - 525mg/week
Eq - 420 mg/week

Week 8-15
Test e - 700mg/week
Eq - 420 mg/week
Anavar 10mg/day

Week 16-22
Test e - 700mg/week?
Eq - 420 mg/week


AI
Have Aromasin on hand. Have used sporadically in the past but prefer running on the higher side with E2 levels. Have minimal sides at higher levels.


Supplements Used:

Multivitamin
Magnesium
Creatine 8mg/day
Pantothenic Acid 5g/day
Tudca 2000mg/day
NAC 1200mg/day
Fish Oil 5000mg/day
Cialis 5mg/day


Diet Overview:
3500 calories
280 protein, 420 carbs 70 fats



Training Schedule:
I train 5-6-7 days a week, focusing on hypertrophy training. I split my routine into push, pull, legs. I hit heavy compound lifts at the start of my workout followed by isolation movements. Each session will vary slightly depending on what the focus was on the last training day. I train shoulders on both push and pull days but might focus more on the rear and medial delt on pull day and front delt on push day. In saying that I put extra emphasis on shoulder development. I am also trying to bring up my upper back and quads. I dont have too many rest days but when I do, I still keep active to prevent tightness and back aches. No strict cardio at the moment but will implement in the next training phase.


Current Goal:
I am in a current bulk/blast phase (week 10) which will be follwed by a health/cruise phase and then into a prep phase. I am looking at a show in April 2026 and will begin prep in December this year. I am looking to bulk to 96/98kg by December. I would like to compete at 88-90kg 5% body fat.

Health Status
No real issues at the moment. My recent bloods are looking ok, and blood pressure is also good. Donated blood around 3 months ago, hematocrit and hemoglobin currently in range.

Good work brother you have some nice goals in there which is all you need to help with consistency

 

[natzz]

11-11-25 Dexa Scan

Notes: Got the dexa scan done this morning. I can work with 15% BF at 94.5kg. With theses figures, I'm looking at a weight of 85kg at 5%, if I can maintain the lean mass I currently have. As I said in the previous post, I will be hoping to recomp in the early stages of prep whilst the cals are still high and I ramp PED's back up.

Looking forward to seeing how it all plays out...

..View attachment 6271

Will be interested to see your results brother 85 at 5% is a good goal what are you planning on completing in do you have a weight restriction for your hight?

 

[Fletch Elliot]

Will be interested to see your results brother 85 at 5% is a good goal what are you planning on completing in do you have a weight restriction for your hight?

I'm looking to compete in season A regional qualifiers. The original plan was to compete in the masters O/40's classic physique with a weight cap of 91.6kgs. Depending on how the prep rolls out, I may be a bit underdone weight wise for that...if so will look at an alternative division.

 

[natzz]

Have a look at your condition my man I competed 6kg under my stage weight but brought really good condition and found the size difference didn't really matter if you bring great condition , confidence and good posing you will beat size everyday brother

 

[Fletch Elliot]

Have a look at your condition my man I competed 6kg under my stage weight but brought really good condition and found the size difference didn't really matter if you bring great condition , confidence and good posing you will beat size everyday brother

Looks like you got down to your planned 3%...nice work bro!

 

[natzz]

3.2 to 3.3 definitely wasn't healthy but diet was on point and was running high amounts of orals for last month and final 4 days just distilled water show days lucky 3ooml of distilled water daily.
I was very happy with my physique but the toll on my body has meant it will take me a bit longer to be able to push growth for next year as i wish to compete in universe qualifier at the end of may it doesn't give my body much time to grow

 

[shawShanks]

Good work brother you have some nice goals in there which is all you need to help with consistency

Solid numbers and plenty of muscle to work with.

 

[Fletch Elliot]

Solid numbers and plenty of muscle to work with.

Thanks @shawShanks I'm happy with the way the bulk ended up. Would have like a few more kgs of lean mass but my insulin sensitvity seemed shot in the last 2-3 weeks, with the weight stalling and the mid section blowing out a bit. Got the DEXA after I lost the initial water weight and muscle glycogen so should be reasonably accurate....although I do think I'm less than 15%

 

[Fletch Elliot]

13-11-25 Yesterdays pull workout - Lower lat focus

Notes: Training has been feeling good, with no noticable loss of strength and good pumps. Carbs are still sitting at 450 which has probably got somehting to do with it.

Have been continuing to get in 2 x 20min posing sessions/week. Happy with my form progress. See side chest pic attached.

Close grip lat pulldown (vertical posturing)
45kg x 15
75kg x 10
90kg x 18
70kg to failure

T-Bar Row (lower lat focus)
20kg x 14
40kg x 14
60kg x 7
80kg x 6
60kg to failure

Machine single arm mid row
50kg x 14
50kg x 12
40kg x 9
20kg to failure

Cable Pull over
35kg x 14
35kg x 12
25kg x 10
22.5kg to failure

Standing lateral dumbbell raise
12.5kg x 15
12.5kg x 13
10kg to failure
10kg to failure

Dumbbell bicep curls
15kg x 8 per side
15kg x 6 per side
10kg to failure
10kg to failure

Upright cable row
35kg x 12
45g x 11
45kg x 10
30kg to failure

Cable face pull
30kg x 16
25kg x 14
20kg x 13
20kg x 12
17.5kg to failure

 

[ChasetheCase]

Looking great, not sure if it's just the angle but your chest is certainly looking bigger

 

[hubbles]

10-11-25

Notes: As I enter week 2 of a 4 week health/cruise phase, my average weekly weight is sitting at 94.7kg. I am down 1.5kgs from the end of the bulk. My lowest recorded weekly weight was 93.9kgs. I will try to maintain at 94kgs for the rest of the 4 week phase prior to dropping cals.

I am thinking at this point my final stage weight in season A will be lower than anticipated depending on exactly where my bf% is currently sitting. Hopefully I will recomp in the early weeks of prep whilst my cals are still on the higher side and with the introduction of Tren after this current reset of anabolic sensitivity.


View attachment 6268

You started at 88kgs in July and now 94kgs. That's a good steady gain.

 

[hubbles]

11-11-25 Dexa Scan

Notes: Got the dexa scan done this morning. I can work with 15% BF at 94.5kg. With theses figures, I'm looking at a weight of 85kg at 5%, if I can maintain the lean mass I currently have. As I said in the previous post, I will be hoping to recomp in the early stages of prep whilst the cals are still high and I ramp PED's back up.

Looking forward to seeing how it all plays out...

..View attachment 6271

So good you got this done. Great way to compare down the track.

 

[Fletch Elliot]

Looking great, not sure if it's just the angle but your chest is certainly looking bigger

Thanks @ChasetheCase bit of both I think, but it has definitely responded to some varied stimulus!

 

[Fletch Elliot]

So good you got this done. Great way to compare down the track.

I was 60% decided to get it done but thanks for providing me the other 40% Really happy I did, as you said will be a great benchmark!

 

[ChasetheCase]

DXAs are the best, great to look back at real stats to compare your journey.