Approved Log My Ozsteroids Training Log

[Fletch Elliot]

16-02-26

Notes: Average weekly weight this week was 85.7kg. Down 800g from last week.

More of the same this week. Training intensity will remain high, strict adherence to the food plan and rest/recovery will remain the priorities.

Daily calories to stay at 2300 -

239 P
220 C
52 F

 

[silverfox]

Checking out your weight goal vs actual, not too far off.

Photos show that hard work is paying off

 

[Fletch Elliot]

Checking out your weight goal vs actual, not too far off.

Photos show that hard work is paying off

Thanks @silverfox

Overall pretty happy, would've liked a few extra kgs of tissue at this point, but liking my look. Will bring the size next season!

 

[Fletch Elliot]

18-02-26 Today's pull workout

Haven't posted some food pics for a while, so thought I'd better get on it.....

Close-grip lat pulldown
40kg x 15
60kg x 12
80kg x 10
60kg x 11
70kg to failure

Cable Pull over
20kg x 15
25kg x 14
25kg x 12
20kg to failure

Seated row
40kg x 12
60kg x 10
70kg x 10
70kg x 9
60kg to failure

Upright cable row
20kg x 12
30g x 14
30kg x 11
20kg to failure

Cable face pull
20kg x 16
20kg x 15
20kg x 14
15kg x 12
15kg to failure

Cable bicep curls
20kg x 15
20kg x 14
20kg x 13
15kg to failure

T- bar row
40kg x 12
60kg x 12
70kg x 12
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

 

[ChasetheCase]

Your meals are killing it as usual

 

[Fletch Elliot]

Your meals are killing it as usual

Thanks mate, you'd be getting some pretty good Balinese food at the minute, I'd be guessing!

 

[ChasetheCase]

Yeah food out here is great. It’s hard to even get bad food.

 

[Fletch Elliot]

20-02-26 This morning's leg workout

Notes: Another early one this morning, with a busy day ahead. Hit quads first, then onto hams/glutes

Still going high intensity on leg days.

Attached a few pics from earlier in the week...can see in the side chest, still have fat stores in the glutes, but with 7ish weeks to go, feeling confident I can get it done!

Leg extension
60kg x 12
90kg x 12
100kg x 11
100kg x 9
60kg to failure

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

Leg press
160kg x 14
160kg x 12
160kg x 10
120kg 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 16
100kg x 12
90kg x 11
80kg to failure

Abductor machine
70kg x 15
90kg x 13
90kg x 10
90kg x 8
70kg to failure

Barbell RDL
60kg x 12
100kg x 11
140kg x 9
160kg x 7
100kg to failure

Standing calf Raise
80kg x 12
60kg x 12
50kg x 10
50kg to failure