Approved Log My Ozsteroids Training Log

[Fletch Elliot]

If weight keeps slipping under 90 but lifts and energy are still there you’re fine brother. But if performance starts to dip, a small calorie bump is the first fix not more gear or volume. Lower back and midsection fat is always last to go so that’s perfectly normal. Kkeep an eye on recovery and fatigue and let strength, the mirror and weekly averages guide any changes

Yeah good advice @slider45 strength is still there and I'm happy with the way things are progressing so I'm not super concerned. If I do pull the trigger on extra cals it will be an extra 30g carb powder around training.

 

[Fletch Elliot]

Shit me mate, 100kg on the adductor machine, then again I'm often beat here by girls. That embarassing feeling when they get off and I have to half the weight

haha classic! I'm stronger on the adductor than abductor which I'm not unhappy about

 

[ChasetheCase]

Yeah same, I think that's probably the most common situation. I really need to work on both, all went wrong after two years off combat sports after snapping my ACL, legs just withered away.

 

[Skays]

7-01-26 Today's pull workout

Notes: Have been getting my sessions in around 2pm this week, which seems to be when every new gym goer is rocking up. I can tell if I was on double the dose of tren, this could be an issue

Sessions have been going strong, I have maintained strength and workout intensity feels good. Some daily weights have dropped below 90kgs this week, so will decide at the end of the week if I want to increase cals slightly to ensure a more balanced/slower drop in weight.

Can visually see I am getting leaner. Chatgpt has me at 9% so I'm going to take that as gospel! Still some fat to go around the lower midsection and lower back, but heading in the right direction. See pic below.

Reverse close grip lat pulldown
40kg x 14
75kg x 10
90kg x 12
80kg x 12
70kg to failure

Cable Pull over
35kg x 17
35kg x 14
25kg x 11
22.5kg to failure

Seated row
60kg x 12
70kg x 10
80kg x 11
80kg x 10
70kg to failure

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

Cable face pull
30kg x 15
25kg x 14
20kg x 14
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 12 (per side)
40kg x 11
30kg x 12
20kg to failure

Standing lateral dumbbell raise
12.5kg x 16
12.5kg x 15
10kg to failure
10kg to failure

Dumbbell bicep curls
15kg x 10 per side
15kg x 8 per side
10kg to failure
10kg to failure

Looking really good brother

 

[Fletch Elliot]

Yeah same, I think that's probably the most common situation. I really need to work on both, all went wrong after two years off combat sports after snapping my ACL, legs just withered away.

Looking really good brother

Thanks bro

 

[Fletch Elliot]

11-01-26 Today's pull workout

Notes: Week 6/18 done....good week getting back to routine. Weekly calories will be increased slightly to 2600/day for the upcoming week due to weight dropping more rapidly than planned. I still have some fat pockets in the usuals- lower ab/back region (see pics) but with the addition of fat burners this week I am happy to increase the cals slightly. I still have cardio as the remaining lever, as I haven't pulled the trigger on it yet.

PED's will change for the upcoming week - with the removal of EQ and the addition of mast and var.

Test E - 700mg/week
Mast - 500mg/week
Tren - 200mg/week
Anavar - 20mg/day
Clen - 40 mcg/day
T3 - 25 mcg/day

Got a home workout in today due to time contraints. My plate-loaded cables are heavy and aren't as smooth as new commercial equipment, so the weights are a little lower than normal.

Close grip lat pulldown
40kg x 14
60kg x 10
80kg x 12
60kg x 12
70kg to failure

Cable Pull over
20kg x 17
25kg x 14
25kg x 11
20kg to failure

Seated row
40kg x 12
60kg x 10
70kg x 11
70kg x 10
60kg to failure

Upright cable row
20kg x 12
30g x 13
30kg x 11
20kg to failure

Cable face pull
20kg x 15
20kg x 14
20kg x 14
15kg x 12
15kg to failure

Cable bicep curls
20kg x 15
20kg x 15
20kg x 14
15kg to failure

Rigged t bar row
40kg x 12
60kg x 11
70kg x 9
60kg to failure

Standing lateral dumbbell raise
15kg x 10
15kg x 9
10kg to failure
10kg to failure

Dumbbell bicep curls
15kg x 10 per side
15kg x 8 per side
10kg to failure
10kg to failure

 

[Fletch Elliot]

12-01-26

Notes: Average weekly weight this week was 88.9kg. Seems like a large drop from weight of 91.2kg after returning from Thailand but this wasn't a weekly average and was a one off measurement shortly after returning. I'm thinking I was still holding some water after flight. Realistically, I am only 300g lighter than planned weight for this time in prep, although I am not looking to the scales as the key indicator of body fat loss. Things are looking good in the mirror and strength and energy hasn't dropped so am happy with progress. Will add an extra 25g carbs in the mix early in the day/pre-workout.

Daily calories will be increased to 2600 this week-

239 P
295 C
52 F

 

[Skays]

12-01-26

Notes: Average weekly weight this week was 88.9kg. Seems like a large drop from weight of 91.2kg after returning from Thailand but this wasn't a weekly average and was a one off measurement shortly after returning. I'm thinking I was still holding some water after flight. Realistically, I am only 300g lighter than planned weight for this time in prep, although I am not looking to the scales as the key indicator of body fat loss. Things are looking good in the mirror and strength and energy hasn't dropped so am happy with progress. Will add an extra 25g carbs in the mix early in the day/pre-workout.

Daily calories will be increased to 2600 this week-

239 P
295 C
52 F

View attachment 7089

Only 1/4 left of the cycle bro.. nearly there!

 

[Fletch Elliot]

Only 1/4 left of the cycle bro.. nearly there!

Getting down to the business end!

 

[hubbles]

If weight keeps slipping under 90 but lifts and energy are still there you’re fine brother. But if performance starts to dip, a small calorie bump is the first fix not more gear or volume. Lower back and midsection fat is always last to go so that’s perfectly normal. Kkeep an eye on recovery and fatigue and let strength, the mirror and weekly averages guide any changes

Agree

 

[hubbles]

Test E - 700mg/week
Mast - 500mg/week
Tren - 200mg/week
Anavar - 20mg/day
Clen - 40 mcg/day
T3 - 25 mcg/day

Aggressive stack brother

 

[Fletch Elliot]

Aggressive stack brother

Yeah biggest stack I've done. The original plan was to drop out tren when the var came in and reintroduce it for the last 8 weeks. But.......sleep, recovery, energy levels and mood have been really good so have decided to keep it in. If any of that changes or if bloods look questionable in a few weeks, will look to drop it out for a period and reintroduce it for the run home.

 

[Fletch Elliot]

14-01-26 Yesterday's push workout

Notes: Strength is still up and was happy with yesterday's numbers. Pull session on the cards for this afternoon, should be a good one!

Incline dumbbell press
30kg (db) x 10
40kg (db) x 10
47.5kg (db) x 6
50kg (db) x 5
50kg (db) x 5
40 (db) to failure

Dumbbell shoulder press
37.5kg (db) x 9
37.5 kg (db) x 8
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 16
40kg x 16
42.5kg x 15
42.5kg x 13
30kg x 20

Overhead tricep extension (rope)
20kg x 15
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

 

[Skays]

Smashing it brother

 

[Fletch Elliot]

Smashing it brother

Thanks bro!

 

[Fletch Elliot]

16-01-26 This mornings leg workout

Notes: Quad-focused leg day. In saying that, still got in some substantial ham/glute work at the end. I also hit standing calf raises but didn't record it. Big session, felt great...hobbled to the car.

Top-up delivery came yesterday. Thanks @ozsteroidsofficial

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

Hack Squat (banded)
40kg x 10
80kg x 10
120kg x 12
160kg x 9
120 to failure

Leg press
120kg x 10
160kg x 10
200kg x 9
120kg to failure

Barbell RDL
60kg x 12
100kg x 11
140kg x 8
160kg x 6
100 to failure

Seated Leg curl
45kg x 14
54kg x 12
60kg x 12
45kg to failure
45kg 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

 

[Fletch Elliot]

18-01-26 Yesterdays push workout

Notes: Week 7/18 done, 11 weeks to go. Weekly calories will decrease back to 2500/day for the upcoming week after a stabilising week at 2600. First week of the new stack went well, no increase in sides, with good sleep, mood, and energy levels continuing. No obvious signs of e2 instability with the addition of mast and the removal of EQ.

PED's/fatburners for the upcoming week

Test E - 700mg/week
Mast - 500mg/week
Tren - 200mg/week
Anavar - 20mg/day
Clen - 40 mcg/day
T3 - 25 mcg/day

Yesterdays push session was a good one. Still managing to push some extra reps out on certain movements.

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 8
35kg (db) x 7
30kg (db) to failure

Cable flys
22.5kg x 16
22.5kg x 16
20kg x 15
17.5kg to failure

Tricep cable pushdown (v-bar)
37.5kg x 14
40kg x 14
42.5kg x 16
42.5kg x 13
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]

19-01-26

Notes: Average weekly weight this week was 88.6kg. That's a 300g drop from last week, which is what I wanted. If I can drop between 300-600g weekly, I will be happy.

Life has become very hectic over the last week with a new business venture occupying a large amount of time. I am extremely cautious not to burn myself out with the new venture, a full-time job, comp prep and family life. I am positioned and supported well to juggle this, but will prioritise comp prep if I feel like I am dropping the ball.

So far, I am very happy with the way my body has responded to the 7 weeks of calorie deficit. I am seeing ab veins in the "not-usual" spots which ads fule to the fire!

Daily calories will decrease back to 2500 this week-

239 P
270 C
52 F

 

[ChasetheCase]

You should be bloody proud how you're managing your life and training at the moment.

 

[Fletch Elliot]

You should be bloody proud how you're managing your life and training at the moment.

Thanks mate, appreciate the kind words!