Approved Log My Ozsteroids Training Log

[silverfox]

Sleep is mostly good and stress levels are low!

That's key brother.

 

[Fletch Elliot]

17-12-25 This mornings pull workout

Notes: Have been getting my sessions done in the AM this week. Still feeling strong in the gym...good endurance, strength.

Close grip lat pulldown
40kg x 16
75kg x 12
90kg x 12
80kg x 12
70kg to failure

Cable Pull over
35kg x 15
35kg x 13
25kg x 11
22.5kg to failure

Seated row
60kg x 12
70kg x 10
80kg x 10
80kg x 9
70kg to failure

Upright cable row
35kg x 12
45g x 13
45kg x 11
30kg to failure

Cable face pull
30kg x 16
25kg x 13
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

 

[Fletch Elliot]

19-12-25 Rest day yesterday

Notes: Current training split is push, pull,legs. I have run this split for over 2 years with some tweaks here and there. I have been getting some core work in on my off days (just crunches/lying leg raise/planks) before winding down at night. I am getting in 2/3 posing sessions per week but will priotise this further in the new year. I am currently on the lookout for a posing coach for season A 2026.

See current split days and some food pics from the last week below. Every macro is calculated and food weighed.

Monday - Legs (Ham/glute focus)
Tuesday - Push
Wednesday - Pull
Thursday - Off
Friday - Legs (Quad focus)
Saturday - Push
Sunday - Pull

 

[Fletch Elliot]

21-12-25 Yesterdays push workout

Notes: Week 3/18 done and feeling in the groove going into week 4. Will post average weekly weight tomorrow. Weekly calories will be maintained at 2600/day for the upcoming week. Feels like compounds have hit full saturation with noticable results. Soft spots are firming up nicely. Quad, chest and bicep measurements aren't dropping and weight is lowereing at expected rate. Overall, everything is tracking nicely. PED's for the upcoming week -

Test E - 700mg/week
EQ - 500mg/week
Tren - 200mg/week

Yesterdays push workout - Workouts are enjoyable at the moment. Hit an upper chest focused session yesterday. Felt great, everthing was clicking and ticking (in a good way).

Incline dumbbell press
30kg (db) x 10
40kg (db) x 10
47.5kg (db) x 7
50kg (db) x 6
50kg (db) x 5
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 18
22.5kg x 17
20kg x 15
17.5kg to failure

Tricep cable pushdown (v-bar)
37.5kg x 18
40kg x 18
42.5kg x 16
42.5kg x 15
30kg x 20

Overhead tricep extension (rope)
20kg x 16
20kg x 14
17.5kg x 12
15kg to failure

Lateral raise db (supersetted with rear delt fly below)
10kg x 18
10kg x 16
10kg x 15
10kg to failure

Rear delt db fly
10kg x 15
10kg x 14
10kg x 14
10kg to failure

 

[Fletch Elliot]

22-12-25

Notes: As I enter week 4 of prep, my average weekly weight is sitting at 92.2kg.

No changes with calories for week 4 which will be 2600-

250 P
288 C
50 F

 

[slider45]

Been running a similar split myself, but your tracking is way better than mine I need to start upping my game lol

 

[Fletch Elliot]

Been running a similar split myself, but your tracking is way better than mine I need to start upping my game lol

Have definitely upped my tracking and recording since thinking about competing, some call it boring monotony, but I kinda like it

 

[silverfox]

Hows energy levels and training holding up going into week 4?

 

[Fletch Elliot]

Hows energy levels and training holding up going into week 4?

Overall pretty good. Funny you ask today though, we had a late one last night catching up for Christmas drinks and I felt it this morning. No alcohol but didn't get my usual 8 hrs. Other than that energy has been steady, training hasn't suffered and feeling good!

 

[Fletch Elliot]

24-12-25 This morning's pull workout

Notes: Pretty much a carbon copy of the last pull workout. Good workout..the reduction in calories hasn't effected weight/reps, so pushing as per normal.

See a few food pics attached from the last few days. Next lot of food pics will be from Thailand, heading on Boxing Day

Close-grip lat pulldown
40kg x 16
75kg x 12
90kg x 13
80kg x 12
70kg to failure

Cable Pull over
35kg x 14
35kg x 13
25kg x 11
22.5kg to failure

Seated row
60kg x 12
70kg x 10
80kg x 10
80kg x 9
70kg to failure

Upright cable row
35kg x 12
45g x 13
45kg x 12
30kg to failure

Cable face pull
30kg x 16
25kg x 13
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)
30kg x 14
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

 

[MONZ]

Next lot of food pics will be from Thailand, heading on Boxing Day

Broo... enjoy man. I'm booked in for April to go. I can't wait.

 

[Fletch Elliot]

Broo... enjoy man. I'm booked in for April to go. I can't wait.

Yeah thanks bro...getting pretty pumped!

 

[Skays]

Have a safe trip brother

 

[Fletch Elliot]

Have a safe trip brother

Thanks bro!

 

[BigAPE]

You should throw in some Muay Thai sessions @Fletch Elliot best place for it

 

[Fletch Elliot]

You should throw in some Muay Thai sessions @Fletch Elliot best place for it

Definitely going to checkout the Soi Taied fitness street, place is packed with Muay Thai gyms supposedly!

 

[Fletch Elliot]

27-12-25

Notes: Landed in Phuket last night, place is amazing on first impressions. After being in Indonesia a few months ago, there seems to be more development and more western influence here. Heaps of weed dispensaries. Will be checking out what the pharmacies have on offer.

Have found a local gym for this morning's push workout, plenty to choose from. No kids this trip...bring it on!

 

[Fletch Elliot]

28-09-25 Yesterday's push workout

Notes: Found a nearby gym for yesterday's push workout. Floor space was very tight, would guess around 80m2. Equipment was great though. Cables were smooth, they had a nice standing lateral raise machine which fried the delts as a finisher. Hit my usual upper chest focused push day- incline db press, db shoulder press, heavy tricep push down, lat raise, rear delt fly. Will head to a different gym this morning for a pull session.....then to the beach

Food has been a highlight of the trip so far. Will post some pics in the coming days.

 

[Fletch Elliot]

29-12-25

Notes: Without access to scales, no weekly weight this week, going into week 5. I have been reasonably strict with trying to get 40g protein 50g carbs per meal. I haven't been carrying scales around with me so it's a guestimate at this point but have been eyeballing 150g cooked rice and 130-150g meat per meal. I brought carb/protein powder with me for pre/post workout shakes so feels like I am close to the 2600cals/day goal. I am feeling tight around the midsection, which I'm taking as an indicator of staying in a slight calorie deficit.

Workouts are feeling strong, pumps are full and energy levels are good. Leg workout today before hopping on a boat for some island hopping/snorkelling. Making the most of it before tightening the screws for the last 12 weeks of prep!

 

[ChasetheCase]

Jealous mate, food lookig amazing, and best of all you don't even need to prep or clean it up!