Approved Log My Ozsteroids Training Log

[VMfreaks]

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!

Bro that's awesome. I reckon you'll smash it.

 

[VMfreaks]

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

Looking pumped

 

[Fletch Elliot]

That's some solid size on you.

Thanks bro

 

[Fletch Elliot]

Bro that's awesome. I reckon you'll smash it.

Thanks bro..looking forward to seeing how things shape up after losing a bit of fluff!

 

[Fletch Elliot]

Looking pumped

Anadrol working it's magic

 

[ozzyboy]

Anadrol working it's magic

Hey brother, is your Anadrol from the Sponsors here?

 

[Fletch Elliot]

Hey brother, is your Anadrol from the Sponsors here?

Sure is bro @ozsteroids

 

[ozzyboy]

Sure is bro @ozsteroids

Thanks bro.

 

[Fletch Elliot]

1-11-25 Todays push workout

Notes: I have a new focus on bringing up my lower/outer chest on push days. I have noticed whilst posing that it is a weak point. Have read/watched arguments that suggest you can't bias different parts of the pec but kind of disagree and will give it a go anyway. It seems different pushing angles create more stimulus in certain areas. Anyway......will use one push day/week to try and directly smash it.

Todays result: Chest blew up more than normal but seemed evenly pumped. Early days!

Chest press machine (butt forward on seat)
40kg x 12
80kg x 12
90kg x 10
100kg x 8
80kg to failure

Slight decline smith (use plate to prop up front of bench)
40kg x 12
80kg x 10
90kg x 10
80kg to failure

Cable flys (from high to low, standing upright)
15kg x 20
15kg x 17
15kg x 15
10kg to failure

Tricep cable pushdown (v 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

Lateral raise machine
30kg x 20
30kg x 18
25kg x 16
20kg to failure

 

[Fletch Elliot]

3-11-25

Notes: As I enter week 1 of a 4 week health/cruise phase, my average weight is sitting at 96.2kg. I will drop the cals back to 3400/day to try and maintain at 96kg until week 1 of prep. Daily cals will be adjusted depending on how I respond. I am expecting that I may lose some water weight with the reduction in PED's.

For the next 4 weeks I will drop out EQ, NPP and anadrol and run 400mg/test.

Training intensity will stay the same over the next 4 weeks and will get bloods done in last week of November prior to ramping PED's.

 

[shawShanks]

3-11-25

Notes: As I enter week 1 of a 4 week health/cruise phase, my average weight is sitting at 96.2kg. I will drop the cals back to 3400/day to try and maintain at 96kg until week 1 of prep. Daily cals will be adjusted depending on how I respond. I am expecting that I may lose some water weight with the reduction in PED's.

For the next 4 weeks I will drop out EQ, NPP and anadrol and run 400mg/test.

Training intensity will stay the same over the next 4 weeks and will get bloods done in last week of November prior to ramping PED's.

View attachment 6196

That's a good approach. Pulling back will definitely let your system breathe a bit and give your bloods a chance to level out. You’ll probably drop a bit of water and fullness early on but strength should hold steady if nutrition stays tight.

 

[Fletch Elliot]

That's a good approach. Pulling back will definitely let your system breathe a bit and give your bloods a chance to level out. You’ll probably drop a bit of water and fullness early on but strength should hold steady if nutrition stays tight.

As you said @shawShanks already noticing an early reduction in water weight since pulling the anadrol out and lowering test. I can now remember what my jawline looks like

 

[Fletch Elliot]

5-11-25 Todays pull workout

Notes: Feeling good with the reduction of PED'S this week. I usually feel a little fatigued in the first week of a cruise, post blast, but energy levels have remained moderate. My sleep seems slightly improved which makes sense without the anadrol firing up the CNS. Have noticably lost a bit of bloat/water weight around the face and stomach and my digestion seems improved with the slightly reduced calories and removal of orals. Early week, daily body weight seems to have dropped by about 1kg which I'm sure is water/glycogen. Will post weekly average on Monday.

Another pull day complete. Strength still feels good. Couple of attached pics with a quickly fading pump.

Wide grip lat pulldown
45kg x 16
75kg x 12
90kg x 10
70kg to failure

T-Bar Row
20kg x 15
40kg x 14
60kg x 8
80kg x 7
60kg to failure

Machine single arm mid row
50kg x 13
50kg x 12
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 14
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

 

[slider45]

5-11-25 Todays pull workout

Notes: Feeling good with the reduction of PED'S this week. I usually feel a little fatigued in the first week of a cruise, post blast, but energy levels have remained moderate. My sleep seems slightly improved which makes sense without the anadrol firing up the CNS. Have noticably lost a bit of bloat/water weight around the face and stomach and my digestion seems improved with the slightly reduced calories and removal of orals. Early week, daily body weight seems to have dropped by about 1kg which I'm sure is water/glycogen. Will post weekly average on Monday.

Another pull day complete. Strength still feels good. Couple of attached pics with a quickly fading pump.

Wide grip lat pulldown
45kg x 16
75kg x 12
90kg x 10
70kg to failure

T-Bar Row
20kg x 15
40kg x 14
60kg x 8
80kg x 7
60kg to failure

Machine single arm mid row
50kg x 13
50kg x 12
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 14
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

There's a lot of muscle there brother. The shred will be good

 

[Fletch Elliot]

There's a lot of muscle there brother. The shred will be good

Thanks bro, I'm looking forward to seeing the scales come back down!

 

[hubbles]

@Fletch Elliot You should consider a Dexa scan before and after as well.

 

[Fletch Elliot]

7-11-25

Notes: I've had yesterday and today as rest days. Over the last month, Thursday, mostly, has been my offical rest day and decided today to give legs a miss as my knee is still slightly off. As I have dialed back PED's and calories, I will take advantage of letting the body rest and heal when I can over the next 4 weeks prior to my planned 18 week prep. Will be hitting push tomorrow, pull Sunday and legs Monday.

See a few food pics attached from the last week. Second last pic is overnight oats mid prep, just yoghurt to still go on top. Has been my go to first meal of the day for the last 18 months. Only thing that changes is the amount of carbs and protein. Still love it!

 

[Fletch Elliot]

@Fletch Elliot You should consider a Dexa scan before and after as well.

Yeah good thinking, have been contemplating it...will suss out where it can be done in my area.

 

[Fletch Elliot]

9-11-25 Yesterdays push workout

Notes: Another lower/outer pec focused push workout yesterday. Very similar weight and structure to last push workout. This coming week will continue on 400mg test and 3400 cals. Will post average weekly weight tomorrow but its looking to be around 1-1.5 kg down on final bulk weight.

Todays result: Have found these lower pec bias push exercises have given me a better overall chest pump....even upper chest. Perhaps the new stimulus angles are helping force more blood into the pec. Will be hopeful once the I lose a bit of fluff the definition of the lower/outer pec will be more defined.

Chest press machine (butt forward on seat)
40kg x 12
80kg x 12
90kg x 10
100kg x 9
80kg to failure

Slight decline smith (use plate to prop up front of bench)
40kg x 12
80kg x 10
90kg x 9
80kg to failure

Cable flys (from high to low, standing upright)
15kg x 20
15kg x 17
15kg x 15
10kg to failure

Tricep cable pushdown (v 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

Lateral raise machine
30kg x 20
30kg x 18
25kg x 16
20kg to failure

 

[ozzyboy]

7-11-25

Notes: I've had yesterday and today as rest days. Over the last month, Thursday, mostly, has been my offical rest day and decided today to give legs a miss as my knee is still slightly off. As I have dialed back PED's and calories, I will take advantage of letting the body rest and heal when I can over the next 4 weeks prior to my planned 18 week prep. Will be hitting push tomorrow, pull Sunday and legs Monday.

See a few food pics attached from the last week. Second last pic is overnight oats mid prep, just yoghurt to still go on top. Has been my go to first meal of the day for the last 18 months. Only thing that changes is the amount of carbs and protein. Still love it!

Those honestly look like chef prepped meals. Look amazing