nice lineup there
Approved Log My Ozsteroids Training Log
- Thread starter Fletch Elliot
- Start date
How goods that!
When I hit leg press directly after hack squats, I know its going to be a good one!nice lineup there
21-01-26 Today's pull workout
Notes: Nice pull workout today in the home gym. I get the craziest lower lat connection on my home lat pulldown - it's really the only workout I'm happy to do in my PPL rotation at home.....push, only if the circumstance really calls for it.....legs.....once every 2 years.
Rest day tomorrow. I usually don't like rest days but the to-do list is long for tomorrow so it came at a good time!
Close-grip lat pulldown
40kg x 15
60kg x 12
80kg x 10
60kg x 12
70kg to failure
Cable Pull over
20kg x 16
25kg x 14
25kg x 12
20kg to failure
Seated row
40kg x 12
60kg x 10
70kg x 9
70kg x 10
60kg to failure
Upright cable row
20kg x 12
30g x 13
30kg x 12
20kg to failure
Cable face pull
20kg x 15
20kg x 14
20kg x 13
15kg x 12
15kg to failure
Cable bicep curls
20kg x 15
20kg x 15
20kg x 14
15kg to failure
T- bar row
40kg x 12
60kg x 12
70kg x 10
60kg to failure
Standing lateral dumbbell raise
15kg x 11
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
Notes: Nice pull workout today in the home gym. I get the craziest lower lat connection on my home lat pulldown - it's really the only workout I'm happy to do in my PPL rotation at home.....push, only if the circumstance really calls for it.....legs.....once every 2 years.
Rest day tomorrow. I usually don't like rest days but the to-do list is long for tomorrow so it came at a good time!
Close-grip lat pulldown
40kg x 15
60kg x 12
80kg x 10
60kg x 12
70kg to failure
Cable Pull over
20kg x 16
25kg x 14
25kg x 12
20kg to failure
Seated row
40kg x 12
60kg x 10
70kg x 9
70kg x 10
60kg to failure
Upright cable row
20kg x 12
30g x 13
30kg x 12
20kg to failure
Cable face pull
20kg x 15
20kg x 14
20kg x 13
15kg x 12
15kg to failure
Cable bicep curls
20kg x 15
20kg x 15
20kg x 14
15kg to failure
T- bar row
40kg x 12
60kg x 12
70kg x 10
60kg to failure
Standing lateral dumbbell raise
15kg x 11
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
Do you have a single or dual pulley system at home? What straps are you using?
I've only got a single, I'm wanting to do them in reverse, where you face away from the machine quite far forward with your arms starting behind you. I could do these one arm at a time, but I hate that. I'm trying to find some nice straps and handles so I can use a single to double bar. I could possibly adapt some TRX straps.
I've only got a single, I'm wanting to do them in reverse, where you face away from the machine quite far forward with your arms starting behind you. I could do these one arm at a time, but I hate that. I'm trying to find some nice straps and handles so I can use a single to double bar. I could possibly adapt some TRX straps.
I like the look of that attachment, gives you heaps of options. I do like using the rotating handles on the pull down in a commercial gym that has a multiple pulley system and add a bit of supination in the squeeze position.
I have a single pulley system at home currently and use very basic attachments. For lat pull down, I use the v handle or standard pulldown bar, for pullovers I use the standard pull down bar, face pulls I use the rope attachment, upright rows I use the flat bar. Might have to look into the multi grip attachment....$34.99 on Amazon.
23-01-26 This morning's leg workout
Notes: Another early one this morning. Got hamstrings and glutes/adductors done first. Good session. Am loving the barbell RDL's at the moment. They are really nailing the posterior chain.
Foods have been looking a bit bland of late, with the tightening of macros. Lots of white and brown, with the odd bit of green
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
Barbell RDL
60kg x 12
100kg x 11
140kg x 8
160kg x 6
100 to failure
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
Standing calf Raise
80kg x 12
60kg x 12
50kg x 10
50kg to failure
Notes: Another early one this morning. Got hamstrings and glutes/adductors done first. Good session. Am loving the barbell RDL's at the moment. They are really nailing the posterior chain.
Foods have been looking a bit bland of late, with the tightening of macros. Lots of white and brown, with the odd bit of green
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
Barbell RDL
60kg x 12
100kg x 11
140kg x 8
160kg x 6
100 to failure
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
Standing calf Raise
80kg x 12
60kg x 12
50kg x 10
50kg to failure
Attachments
Love the hamstring stretch from RDLs, foods looking great as normal
25-01-26 Yesterdays push workout
Notes: Week 8/18 done..... Will post weekly average tomorrow but daily weights are dropping. Visually, everything is tightening, vascularity and muscle separation are increasing. Over the last week, the visual changes became evident in the mirror.
Measurements changes from last dexa (94.5kg - 15%BF) - currently sitting, expected 88kg 9%BF. Very happy with expected/minimal loss in lean mass sites and waist down disproportionately more.
Weekly calories will remain at 2500/day for the upcoming week.
PED's/fat burners will change for the upcoming week - with the removal of var and fat burners. The idea is to give the CNS a rest for 2 weeks and reset sensitivity to fat burners. Have removed var for the moment as I feel like it has been slightly redundant with mast and tren in the cycle. I will remove tren from week 8-6 and then bring it home strong. Will reintroduce var during week 8-6 while resting tren. Winny will also be introduced in the last 4 weeks.
Test E - 700mg/week
Mast - 500mg/week
Tren - 200mg/week
Incline dumbbell press
30kg (db) x 10
40kg (db) x 10
47.5kg (db) x 6
50kg (db) x 6
50kg (db) x 4
40 (db) to failure
Dumbbell shoulder press
37.5kg (db) x 10
37.5 kg (db) x 8
35kg (db) x 8
30kg (db) to failure
Cable flys
22.5kg x 18
22.5kg x 16
20kg x 15
17.5kg to failure
Tricep cable pushdown (v-bar)
37.5kg x 16
40kg x 16
42.5kg x 14
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
Notes: Week 8/18 done..... Will post weekly average tomorrow but daily weights are dropping. Visually, everything is tightening, vascularity and muscle separation are increasing. Over the last week, the visual changes became evident in the mirror.
Measurements changes from last dexa (94.5kg - 15%BF) - currently sitting, expected 88kg 9%BF. Very happy with expected/minimal loss in lean mass sites and waist down disproportionately more.
- −6.5 kg bodyweight
- Arms: −1.5 cm
- Legs: −2 cm
- Chest: −2 cm
- Waist: −6 cm
Weekly calories will remain at 2500/day for the upcoming week.
PED's/fat burners will change for the upcoming week - with the removal of var and fat burners. The idea is to give the CNS a rest for 2 weeks and reset sensitivity to fat burners. Have removed var for the moment as I feel like it has been slightly redundant with mast and tren in the cycle. I will remove tren from week 8-6 and then bring it home strong. Will reintroduce var during week 8-6 while resting tren. Winny will also be introduced in the last 4 weeks.
Test E - 700mg/week
Mast - 500mg/week
Tren - 200mg/week
Incline dumbbell press
30kg (db) x 10
40kg (db) x 10
47.5kg (db) x 6
50kg (db) x 6
50kg (db) x 4
40 (db) to failure
Dumbbell shoulder press
37.5kg (db) x 10
37.5 kg (db) x 8
35kg (db) x 8
30kg (db) to failure
Cable flys
22.5kg x 18
22.5kg x 16
20kg x 15
17.5kg to failure
Tricep cable pushdown (v-bar)
37.5kg x 16
40kg x 16
42.5kg x 14
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
26-01-26
Notes: Average weekly weight this week was 87.9kg. Down 700g from last week. Will monitor the drop this week and assess whether a slight increase in cals is necessary. I'm hoping to sit around 83-84kg before carb loading, prior to stepping on stage, but that may be lower depending on how conditioning is looking in the lead up and how hard I actually have to push it. Feels like I should cruise in, but we'll see.....
I've ramped up my posing over the last few weeks, really focusing on holding each pose and transitioning smoothly into the next. I've had to put a lot of work into managing my facial expressions and have found that as I've become more familiar with each pose and transition into the next, I've stopped relying on cues so much, and my face doesn't look as strained. The first planned online session is next Monday, so I'm sure a new set of cues will be coming my way and will eventually become the norm. Plenty of time to refine, so just enjoying the process!
Daily calories will remain at 2500 this week-
239 P
270 C
52 F
Notes: Average weekly weight this week was 87.9kg. Down 700g from last week. Will monitor the drop this week and assess whether a slight increase in cals is necessary. I'm hoping to sit around 83-84kg before carb loading, prior to stepping on stage, but that may be lower depending on how conditioning is looking in the lead up and how hard I actually have to push it. Feels like I should cruise in, but we'll see.....
I've ramped up my posing over the last few weeks, really focusing on holding each pose and transitioning smoothly into the next. I've had to put a lot of work into managing my facial expressions and have found that as I've become more familiar with each pose and transition into the next, I've stopped relying on cues so much, and my face doesn't look as strained. The first planned online session is next Monday, so I'm sure a new set of cues will be coming my way and will eventually become the norm. Plenty of time to refine, so just enjoying the process!
Daily calories will remain at 2500 this week-
239 P
270 C
52 F
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