Approved Log My Ozsteroids Training Log

[Fletch Elliot]

15-11-25 Todays push workout

Notes: Almost a carbon copy of the last posted push day. Only difference was I added an incline smith movement after the decline smith press. Also finished my high to low cable flys with cable presses, just to show the upper chest some love. Currently have my wrist stapped whilst push training, I had an unrelated mishap messing aroud with the kids. Will be looking to add some heavy flat/incline barbell and dumbbell bench presses back to the mix once healed.

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

Incline smith press
80kg x 12
80kg x 10
60kg x 10
40kg to failure

Cable flys (from high to low, standing upright, finished with fly press)
15kg x 20 (+7 fly press)
15kg x 17 (+6 fly press)
15kg x 15 (+5 fly press)
10kg to failure (+5 fly press)

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]

17-11-25

Notes: As I enter week 3 of a 4 week health/cruise phase, my average weekly weight is sitting at 94.1kg.

Yesterday I spent some time doing a PED stocktake and have locked in the prep PED plan for ordering purposes through @ozsteroids. I'm pretty well stocked but have made a small top up order. I will make adjustments as needed throughout prep but see the plan below.

 

[ChasetheCase]

How are you finding the extreme carbs powder? I'm still considering adding in liquid carbs just because I know I'm really going to struggle to get the food in on my next cycle.

 

[Fletch Elliot]

How are you finding the extreme carbs powder? I'm still considering adding in liquid carbs just because I know I'm really going to struggle to get the food in on my next cycle.

I put that pic in for you @ChasetheCase. I really rate carb powders and have found them to be a reasonably cheap and easy alternative. Easy to manipulate daily amounts up and down. Check out link below...

International Protein Natural Flavour Extreme Carbs Powder 4.55 kg : Amazon.com.au: Health, Household & Personal Care

International Protein Natural Flavour Extreme Carbs Powder 4.55 kg : Amazon.com.au: Health, Household & Personal Care

www.amazon.com.au

 

[ChasetheCase]

I put that pic in for you @ChasetheCase. I really rate carb powders and have found them to be a reasonably cheap and easy alternative. Easy to manipulate daily amounts up and down. Check out link below...

International Protein Natural Flavour Extreme Carbs Powder 4.55 kg : Amazon.com.au: Health, Household & Personal Care

International Protein Natural Flavour Extreme Carbs Powder 4.55 kg : Amazon.com.au: Health, Household & Personal Care

www.amazon.com.au

Thanks will check it out and compare to BlackBelt and Bulk Nutrients versions.

 

[Fletch Elliot]

Thanks will check it out and compare to BlackBelt and Bulk Nutrients versions.

Let me know if I am getting ripped off

 

[shawShanks]

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%

When you’re in a long surplus the insulin sensitivity always drops.. That’s literally how the body reacts to weeks of high carbs and cals. Nothing unusual there You should run a short reset phase to restore sensitivity and drop the bloat. Once that’s back in line you can always push into the next gaining phase.

 

[Fletch Elliot]

When you’re in a long surplus the insulin sensitivity always drops.. That’s literally how the body reacts to weeks of high carbs and cals. Nothing unusual there You should run a short reset phase to restore sensitivity and drop the bloat. Once that’s back in line you can always push into the next gaining phase.

I have 2 weeks left of a maintenance phase after the bulk and then heading into a 18 week prep. Even dropping back to maintenace cals has dropped the bloat ready to head into a cal deficit. Will be dropping cals gradually over the 18 weeks.

 

[Fletch Elliot]

19-11-25 Yesterdays leg day - Hamstring/glute priority

Notes: Completely switched it up today. After an increase in posing, I've noticed some additional size in glutes/hamstrings wouldn't hurt. Over the last 12 months, quads have been the priority and have been hitting them first. To be honest I havent been hitting glutes at all. I will now implement a hamstring/glute priority day and a quad priority day each week.

Still hit some leg extensions on the way out the door!

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

Lying Leg curl
70kg x 16
80kg x 12
80kg x 10
70kg x 10
40kg to failure

Barbell RDL
60kg x 12
100kg x 8
100kg x 6
60kg 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

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

Leg extension
60kg x 14
90kg x 12
130kg x 10
130kg x 9
100kg to failure

 

[Fletch Elliot]

19-11-25

Notes: Got the camera out for a quick posing sesh after todays pull day. Still lots of technical tweaks needed, but getting more comfortable with transitions. Always good in front of the mirror and can adjust whats needed but have been getting pics without a mirror, to reinforce form. Struggling to set and settle on my legs and get full activation at the moment with some niggling knee pain.

Looking forward to leanness and posing technique coming together in the months to come!

 

[ozzyboy]

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

Mate you’ve got it made then that’s elite level support crew right there. No wonder the meals are looking mint

 

[Fletch Elliot]

Mate you’ve got it made then that’s elite level support crew right there. No wonder the meals are looking mint

haha, they're both so proud of their work...they even take the pics!

 

[stepz888]

19-11-25

Notes: Got the camera out for a quick posing sesh after todays pull day. Still lots of technical tweaks needed, but getting more comfortable with transitions. Always good in front of the mirror and can adjust whats needed but have been getting pics without a mirror, to reinforce form. Struggling to set and settle on my legs and get full activation at the moment with some niggling knee pain.

Looking forward to leanness and posing technique coming together in the months to come!

That's some good size. Looking good bud.

 

[Fletch Elliot]

That's some good size. Looking good bud.

Thanks bro!

 

[Fletch Elliot]

21-11-25 -Off day

Notes: No training today, will hit a push day tomorrow and pull on Sunday.

Couple of food pics from thoughout last weekend and this week. Currently sitting at 3400 cals/day. Seems to be a sweet spot for me at the moment. Can still enjoy plenty of carbs but am maintaining weight and the mid section is getting tighter. I don't feel full and am ready to eat every 2/3 hours! I will enjoy another week at 3400 before a drop in carbs.

 

[BigAPE]

Looking good bros and so is the meals

 

[Fletch Elliot]

Looking good bros and so is the meals

Thanks @BigAPE

 

[Fletch Elliot]

23-11-25 Todays pull workout

Notes: Tried a new gym this morning. Same chain I have a membership with, but this location only opened in recent months. Smaller gym floor but machines and cables felt smooth. It was fairly packed so couldn't get my preferred order of exercises, but walked out massively pumped and absolutely spent. Got some post workout electrolytes in as I was starting to leak from about halfway through. Will start having them pre workout now coming into summer.

Wide grip lat pulldown
45kg x 15
75kg x 14
90kg x 12
80kg x 12
70kg to failure

Shoulder press
60kg x 14
90kg x 10
90kg x 9
80kg x 8
70kg to failure

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

Cable bicep curls
20kg x 16
20kg x 16
20kg x 14
17.5kg to failure

Machine single arm mid row
40kg x 14 (per side)
40kg x 12
30kg x 12
20kg to failure

Standing lateral dumbbell raise
12.5kg x 16
12.5kg x 14
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

 

[Fletch Elliot]

24-11-25

Notes: Last week of a 4 week health/cruise phase, my average weekly weight is sitting at 93.9kg.

See prep plan for week 1-6 below. Fat burners and mast will come in from from week 7 as EQ and tren taken out, var from week 9, tren back in at week 11, and winny from week 15.

The plan for prep week 1-6 is as follows:

PED's week 1-6
Test e - 700mg/week
EQ - 500mg/week
Tren e - 100mg/week

Nutrition week 1-2
3000 cals - 260,355,60

Nutrition week 3-4
2800 cals - 255,321,55

Nutrition week 5-6
2600 cals - 250,288,50

 

[natzz]

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

Looking like your in a great position going forward brother