Thanks bro, has been a good start. Maintain a positive mindset and make adjustments if necessary and hopefully it will be smooth sailing!
Approved Log My Ozsteroids Training Log
- Thread starter Fletch Elliot
- Start date
silverfox
Registered
My favourite part is the shred.
You've got some good dense mass there. The end result will be impressive
Generally I'm ok once I'm in the rhythm, it's usually the first few weeks after a surplus that I start noticing all of the high fat foods around the place!How are you with keeping to calorie deficits. It's one thing alot of people struggle with - including me
5-12-25 This mornings leg workout
Notes: Got an early one in this morning with a busy day ahead. Had a slightly tight calf after a dodgy pin...let's jusy say I walked straight past the standing calf raise. Hit hams/glutes first then onto quads. Finished the workout on the hack squat (banded) with 3 super light sets. I have been repairing quad tendinopathy on my left leg and have left out the hack squat over the last month. Placed feet a bit higher and wider than my normal stance to go easy on the knee/quad tendons. Felt good, no soreness. Will monitor over the next few days to determine whether I will start gradually increasing hack squat weight.
Booked our boxing day trip to Thailand last night. Will be interested to see what their pharmacies have on offer!
Seated Leg curl
45kg x 14
54kg x 12
60kg x 12
45kg to failure
45kg to failure
Barbell RDL
60kg x 12
120kg x 11
120kg x 8
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
Leg extension
60kg x 12
90kg x 12
100kg x 10
100kg x 9
60kg to failure
Leg Press
120kg x 24
120kg x 20
120kg x 20
120kg to failure
Hack Squat (banded)
40kg x 10
80kg x 10
80kg x 12
Notes: Got an early one in this morning with a busy day ahead. Had a slightly tight calf after a dodgy pin...let's jusy say I walked straight past the standing calf raise. Hit hams/glutes first then onto quads. Finished the workout on the hack squat (banded) with 3 super light sets. I have been repairing quad tendinopathy on my left leg and have left out the hack squat over the last month. Placed feet a bit higher and wider than my normal stance to go easy on the knee/quad tendons. Felt good, no soreness. Will monitor over the next few days to determine whether I will start gradually increasing hack squat weight.
Booked our boxing day trip to Thailand last night. Will be interested to see what their pharmacies have on offer!
Seated Leg curl
45kg x 14
54kg x 12
60kg x 12
45kg to failure
45kg to failure
Barbell RDL
60kg x 12
120kg x 11
120kg x 8
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
Leg extension
60kg x 12
90kg x 12
100kg x 10
100kg x 9
60kg to failure
Leg Press
120kg x 24
120kg x 20
120kg x 20
120kg to failure
Hack Squat (banded)
40kg x 10
80kg x 10
80kg x 12
Thanks bro, have been getting right into them. The logs definitely help keep the focus on the plan!How good are your logs
07-12-25 This mornings pull workout
Notes: Week 1/18 done and feeling good with the increased anabolic load. Will post average weekly weight tomorrow. Weekly calories will be maintained at 2800/day for the upcoming week. I have kept 160g carbs pre/post workout and dropped carbs from my second and last meal. PED's for the upcoming week as below.
Test E - 700mg/week
EQ - 500mg/week
Tren - 200mg/week
This morning pull workout - Have already noticed an increase in strength after 1 week of increased PED's even with the decrease of calories. Smashed it out this morning, 90 sec rest between sets for main movements and 60 secs for cables and light dumbbell work...kept it moving! Gym was quiet this morning, so managed to get my preferred exercise order.
Close grip lat pulldown
40kg x 16
75kg x 12
90kg x 12
80kg x 12
70kg to failure
Seated row
60kg x 12
70kg x 10
80kg x 10
80kg x 9
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 12
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 15
20kg x 15
20kg x 14
17.5kg to failure
Machine single arm mid row
40kg x 13 (per side)
40kg x 12
30kg x 12
20kg to failure
Standing lateral dumbbell raise
12.5kg x 15
12.5kg x 15
10kg to failure
10kg to failure
Dumbbell bicep curls
15kg x 9 per side
15kg x 8 per side
10kg to failure
10kg to failure
Notes: Week 1/18 done and feeling good with the increased anabolic load. Will post average weekly weight tomorrow. Weekly calories will be maintained at 2800/day for the upcoming week. I have kept 160g carbs pre/post workout and dropped carbs from my second and last meal. PED's for the upcoming week as below.
Test E - 700mg/week
EQ - 500mg/week
Tren - 200mg/week
This morning pull workout - Have already noticed an increase in strength after 1 week of increased PED's even with the decrease of calories. Smashed it out this morning, 90 sec rest between sets for main movements and 60 secs for cables and light dumbbell work...kept it moving! Gym was quiet this morning, so managed to get my preferred exercise order.
Close grip lat pulldown
40kg x 16
75kg x 12
90kg x 12
80kg x 12
70kg to failure
Seated row
60kg x 12
70kg x 10
80kg x 10
80kg x 9
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 12
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 15
20kg x 15
20kg x 14
17.5kg to failure
Machine single arm mid row
40kg x 13 (per side)
40kg x 12
30kg x 12
20kg to failure
Standing lateral dumbbell raise
12.5kg x 15
12.5kg x 15
10kg to failure
10kg to failure
Dumbbell bicep curls
15kg x 9 per side
15kg x 8 per side
10kg to failure
10kg to failure
Attachments
CNS is firing harder even before the real tissue gains kick in. Calories and carb timing look really good and your sesh pacing matches the setup perfectly. If you’re already feeling good on 700/500/200 just keep at it.
Perfect thanks bro
10-12-25 Yesterdays push workout
Notes: Pulled the 50's out on incline db press yesterday, just for one. Felt good..strong. Fairly standard/quickish one yesterday but nice to see a full upper chest pump after more focus on low chest biased movements over the last month or so.
Incline dumbbell press
30kg (db) x 10
40kg (db) x 10
47.5kg (db) x 7
50kg (db) x 6
40 (db) to failure
Dumbbell shoulder press
37.5kg (db) x 10
37.5 kg (db) x 9
35kg (db) x 8
30kg (db) to failure
Cable flys
22.5kg x 20
22.5kg x 17
20kg x 15
17.5kg to failure
Lateral raise db
10kg x 18
10kg x 16
10kg x 15
10kg to failure
Tricep cable pushdown (v-bar)
37.5kg x 20
40kg x 18
42.5kg x 16
30kg x 20
Overhead tricep extension (rope)
20kg x 15
20kg x 12
17.5kg x 12
15kg to failure
Notes: Pulled the 50's out on incline db press yesterday, just for one. Felt good..strong. Fairly standard/quickish one yesterday but nice to see a full upper chest pump after more focus on low chest biased movements over the last month or so.
Incline dumbbell press
30kg (db) x 10
40kg (db) x 10
47.5kg (db) x 7
50kg (db) x 6
40 (db) to failure
Dumbbell shoulder press
37.5kg (db) x 10
37.5 kg (db) x 9
35kg (db) x 8
30kg (db) to failure
Cable flys
22.5kg x 20
22.5kg x 17
20kg x 15
17.5kg to failure
Lateral raise db
10kg x 18
10kg x 16
10kg x 15
10kg to failure
Tricep cable pushdown (v-bar)
37.5kg x 20
40kg x 18
42.5kg x 16
30kg x 20
Overhead tricep extension (rope)
20kg x 15
20kg x 12
17.5kg x 12
15kg to failure
12-12-25 This mornings leg workout
Notes: Still going lightish on the quad movements. Got the hams/glutes out of the way first. Good session, was a warm one...lots of sweat involved.
Couple of food pics from the week.
Seated Leg curl
45kg x 14
54kg x 12
60kg x 12
45kg to failure
45kg to failure
Barbell RDL
60kg x 12
120kg x 11
120kg x 8
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
Leg extension
60kg x 12
90kg x 12
100kg x 10
100kg x 9
60kg to failure
Leg Press
160kg x 16
160kg x 15
120kg x 18
120kg to failure
Hack Squat (banded)
80kg x 10
120kg x 10
120kg x 12
80kg to failure
Notes: Still going lightish on the quad movements. Got the hams/glutes out of the way first. Good session, was a warm one...lots of sweat involved.
Couple of food pics from the week.
Seated Leg curl
45kg x 14
54kg x 12
60kg x 12
45kg to failure
45kg to failure
Barbell RDL
60kg x 12
120kg x 11
120kg x 8
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
Leg extension
60kg x 12
90kg x 12
100kg x 10
100kg x 9
60kg to failure
Leg Press
160kg x 16
160kg x 15
120kg x 18
120kg to failure
Hack Squat (banded)
80kg x 10
120kg x 10
120kg x 12
80kg to failure
Attachments
Was so good, I ended up eating half of it before I remebered to take a photoThat prawn dish looks delish
he sure is
14-12-25 This mornings pull workout
Notes: Week 2/18 done and feeling good going into week 3. Will post average weekly weight tomorrow. Weekly calories will be lowered to 2600/day for the upcoming week. I have already started to notice a certain level of recomp, weight isn't dropping dramtically but muscle definition is becoming more apparent and my mid section has tightened considerably. PED's will stay the same for the upcoming week.
Test E - 700mg/week
EQ - 500mg/week
Tren - 200mg/week
This morning pull workout - Got an early one in this morning with a day ahead of family duties. Good vibes in the gym...not super packed but with enough familiar faces. Was a good one!
Even with reduced calories have hitting weights/reps as when bulking.
Close grip lat pulldown
40kg x 16
75kg x 12
90kg x 12
80kg x 12
70kg to failure
Cable Pull over
35kg x 14
35kg x 12
25kg x 10
22.5kg to failure
Seated row
60kg x 12
70kg x 10
80kg x 10
80kg x 9
70kg to failure
Machine single arm mid row
40kg x 14 (per side)
40kg x 13
30kg x 12
20kg to failure
Upright cable row
35kg x 13
45g x 12
45kg x 10
30kg to failure
Cable face pull
27.5kg x 18
25kg x 15
20kg x 14
20kg x 12
17.5kg to failure
Cable bicep curls
20kg x 17
20kg x 16
20kg x 15
17.5kg to failure
Dumbbell bicep curls
15kg x 10 per side
15kg x 9 per side
10kg to failure
10kg to failure
Standing lateral dumbbell raise
12.5kg x 16
12.5kg x 15
10kg to failure
10kg to failure
Notes: Week 2/18 done and feeling good going into week 3. Will post average weekly weight tomorrow. Weekly calories will be lowered to 2600/day for the upcoming week. I have already started to notice a certain level of recomp, weight isn't dropping dramtically but muscle definition is becoming more apparent and my mid section has tightened considerably. PED's will stay the same for the upcoming week.
Test E - 700mg/week
EQ - 500mg/week
Tren - 200mg/week
This morning pull workout - Got an early one in this morning with a day ahead of family duties. Good vibes in the gym...not super packed but with enough familiar faces. Was a good one!
Even with reduced calories have hitting weights/reps as when bulking.
Close grip lat pulldown
40kg x 16
75kg x 12
90kg x 12
80kg x 12
70kg to failure
Cable Pull over
35kg x 14
35kg x 12
25kg x 10
22.5kg to failure
Seated row
60kg x 12
70kg x 10
80kg x 10
80kg x 9
70kg to failure
Machine single arm mid row
40kg x 14 (per side)
40kg x 13
30kg x 12
20kg to failure
Upright cable row
35kg x 13
45g x 12
45kg x 10
30kg to failure
Cable face pull
27.5kg x 18
25kg x 15
20kg x 14
20kg x 12
17.5kg to failure
Cable bicep curls
20kg x 17
20kg x 16
20kg x 15
17.5kg to failure
Dumbbell bicep curls
15kg x 10 per side
15kg x 9 per side
10kg to failure
10kg to failure
Standing lateral dumbbell raise
12.5kg x 16
12.5kg x 15
10kg to failure
10kg to failure
slider45
Registered
Hitting the same weights andreps in a deficit is a good indicator that your recovery is still on point.
Yeah, I am happy where things are at. Sleep is mostly good and stress levels are low!
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