Approved Log My Ozsteroids Training Log

[Fletch Elliot]

22-10-25

Notes: Have been interstate with work for the last few days. I travel with carb/protein powder so rely on shakes to hit most of my macros. I'm in a rural area so after an off day yesterday went to the local rec centre this afternoon which had enough to get a push workout in. Dumbells maxed out at 50's and felt light...I think the rubber had lost weight over the years. Will be traveling home tomorrow morning...back to my local for an afternoon pull session.

 

[darkHORSE]

Good on ya for still getting it done but I guess nothing beats your own gym though.

 

[Fletch Elliot]

Good on ya for still getting it done but I guess nothing beats your own gym though.

Thanks bro..nothing like home!

 

[Fletch Elliot]

23-10-25 Todays pull workout

Notes: Weights not really moving on the scales but I'm hitting PB's all over the place. 4 Plates on the T-Bar row felt great.

Its looking like my weight will max out out 97kg give or take by the end of this 4 month bulk (end of next week). I'm happy with that, adding just under 10kg. My guess would be that I'm sitting at 14-16% BF, meaning if I cut to 5%, I will be sitting around 87-89kg, if i can keep most of my lean tissue. Looking forward to getting stage ready!

Wide grip lat pulldown
45kg x 16
75kg x 12
100kg x 7
70kg to failure

T-Bar Row
20kg x 16
40kg x 14
60kg x 8
80kg x 7
60kg to failure

Machine single arm mid row
50kg x 12
50kg x 7
40kg x 10
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 massive, well done, solid progress!

 

[Fletch Elliot]

Looking massive, well done, solid progress!

Thanks bro, enjoying the process!

 

[Fletch Elliot]

25-10-25 Yesterdays leg workout

Notes: Knee is feeling all the way repaired so have hit legs hard over the last few sessions. No pain this morning, a small amount of quad and hamstring soreness which is always positive.

Couple of food pics from the last few weeks attached.

Leg extension
60kg x 16
90kg x 15
130kg x 14
130kg x 13
100kg to failure

Hack squat
80kg x 10
120kg x 10
160kg x 10
200kg x 6
120kg to failure
80kg to failure

Leg press
120kg x 18
160kg x 12
200kg x 10
120kg x failure

Seated Leg curl
45kg x 16
60kg x 12
54kg x 12
60kg x 12
45kg to failure
45kg to failure

Dumbbell RDL
40s x 12
40s x 8
40s x 7
30s to failure

Standing Calf Raise
75kg x 18
65kg x 18
60kg x 16
55kg x 14
50kg x 10

Adductor machine
80kg x 16
100kg x 14
100kg x 10
90kg x 11
80kg to failure

 

[darkHORSE]

The foods look amazing Fletch and you're looking bulked up. Nice work

 

[hubbles]

I can see that you're enjoying the bulk brother

 

[silverfox]

Looking good brother, but have to say the food looks better

 

[Fletch Elliot]

The foods look amazing Fletch and you're looking bulked up. Nice work

Thanks bro! Almost time to get shredded!

 

[Fletch Elliot]

I can see that you're enjoying the bulk brother

There are definitely harder things in the world to do than eat in a calorie surplus

 

[Fletch Elliot]

Looking good brother, but have to say the food looks better

haha, it's stiff competition!

 

[Fletch Elliot]

27-10-25

Notes: Average weight for the week at 96.8kg with a fasted max of 97.5kg. Last week of the bulk this week and will enter a 4 week health phase - running 500mg test/week and 3487 cals (macro breakdown below). Will be nice to have a bit of a reset before ramping PED's back up and ramping calories down.

 

[VMfreaks]

Proportion and thickness is looking really good bro. Is this first time you'll be competing?

 

[Fletch Elliot]

Proportion and thickness is looking really good bro. Is this first time you'll be competing?

Thanks bro, appreciate it. Yes it will be my first time. I am posing 2-3 times/week at the moment but will lock in a posing coach by the end of the year. I'm finding it one thing to build the muscle but a completely different beast to show it in the best possible way!

 

[Fletch Elliot]

28-10-25 Todays home gym push workout

Notes: Got a push workout in this afternoon at home due to time restraints. I have an old smith/cable machine which still runs smoothly.

I will be on the road again until the end of the week and will most likely have tomorrow off and get a pull day in on Thursday.

Incline smith press
40kg x 10
80kg x 10
100kg x 8
100kg x 6
80kg to failure

Smith shoulder press
60kg x 12
60kg x 10
50kg x 10
40kg to failure

Lateral raise db
10kg x 20
10kg x 18
10kg x 16
10kg to failure

Dumbbell flys
15kg x 20
15kg x 17
15kg x 15
10kg to failure

Tricep cable pushdown (flat bar)
40kg x 18
40kg x 17
40kg x 16
30kg x 20
20kg to failure

Overhead tricep extension (rope)
20kg x 15
20kg x 12
15kg x 12
15kg to failure

 

[hubbles]

I have an old smith/cable machine which still runs smoothly.

Good ol smith machine

 

[Fletch Elliot]

23-10-25 Todays pull workout (home gym)

Notes: Got another workout in at the home gym after a long few days at a work conference. Will be back to my local for a big leg day tomorrow!

Have attached a couple of pics below.

Close grip lat pulldown
40kg x 16
60kg x 12
70kg x 7
50kg to failure

Cable Pull over
30kg x 14
30kg x 12
25kg x 10
20kg to failure

T-Bar Row (v bar attachment)
20kg x 16
40kg x 14
60kg x 8
60kg x 7
40kg to failure

Standing lateral dumbbell raise
10kg x 20
10kg x 18
8kg to failure
8kg to failure

Dumbbell bicep curls
10kg x 12 per side
10kg x 10 per side
8kg to failure
8kg to failure

Upright cable row
30kg x 12
40g x 11
40kg x 10
20kg to failure

Cable face pull
30kg x 16
20kg x 17
20kg x 14
20kg x 12
15kg to failure

 

[slider45]

That's some solid size on you.