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

 

[Fletch Elliot]

22-02-26 - 7 Weeks to go

Notes: Week 12/19 done. Bit of a lower weight loss week. Will post weekly weight tomorrow.

I will drop cals to 2200 this week, and will start 30 mins fasted cardio 5x/week.

Fat burner and PED's for the week

Tren goes back in the mix this week. Everything else will stay the same. This will be the stack for the remainder of prep, with the addition of winny and the removal of var at 4 weeks out. T3 may come back if required.

Test E - 800mg/week
Mast - 500mg/week
Tren E - 200mg/week
Anavar - 30mg/day
Clen - 60mcg/day

 

[ChasetheCase]

You’re going to smash this

 

[Fletch Elliot]

You’re going to smash this

Thanks @ChasetheCase

 

[Fletch Elliot]

23-02-26

Notes: Average weekly weight this week was 85.4kg. Down 300g from last week.

The focus this week will be on getting my cardio/training in, posing and strict macro adherence.

Daily calories to drop to 2200 -

239 P
190 C
52 F

 

[Fletch Elliot]

25-02-26 Today's pull workout

Have been getting fasted morning steps in this week. Surprisingly has given me some renewed energy, perhaps mentally knowing I'm chipping away at the last 2-3% BF.

Have had a bit of lower back stiffness/soreness/pumps over the last week or so, will take out RDL's and bent over rows for a few weeks. Did a bent over row this morning that I'm regretting right now!

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

Cable Pull over
20kg x 15
25kg x 15
25kg x 13
20kg to failure

Seated row
40kg x 12
60kg x 11
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 13
15kg x 12
15kg to failure

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

Bent over 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 9 per side
10kg to failure
10kg to failure

 

[ozzyboy]

25-02-26 Today's pull workout

Have been getting fasted morning steps in this week. Surprisingly has given me some renewed energy, perhaps mentally knowing I'm chipping away at the last 2-3% BF.

Have had a bit of lower back stiffness/soreness/pumps over the last week or so, will take out RDL's and bent over rows for a few weeks. Did a bent over row this morning that I'm regretting right now!

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

Cable Pull over
20kg x 15
25kg x 15
25kg x 13
20kg to failure

Seated row
40kg x 12
60kg x 11
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 13
15kg x 12
15kg to failure

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

Bent over 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 9 per side
10kg to failure
10kg to failure

Those food pics always looking great @Fletch Elliot I'm also a fan of fasted walks in the morning. Best way to start the day.

 

[Fletch Elliot]

Those food pics always looking great @Fletch Elliot I'm also a fan of fasted walks in the morning. Best way to start the day.

Thanks @ozzyboy just wish I got to eat more of it at the moment

 

[Fletch Elliot]

27-02-26 This morning's leg workout

Notes: Another leg day in the bank. Business as usual, other than the removal of RDL's.

See attached posing photos from a few days ago. Still working on tensing the glute in the side chest. I have visually leaned out further from these pics over the last few days with the addition of fasted steps and T3 this week.

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

Hack Squat (banded)
40kg x 10
80kg x 10
120kg x 11
160kg x 9
120kg to failure

Leg press
160kg x 14
160kg x 13
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 18
100kg x 16
90kg x 11
80kg to failure

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

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

 

[ChasetheCase]

Now that’s a leg session. Looking great!

 

[Skays]

Mate I hope you smash this comp. Looking top notch

 

[Fletch Elliot]

Now that’s a leg session. Looking great!

Thanks mate, has been a good week!

 

[Fletch Elliot]

Mate I hope you smash this comp. Looking top notch

Thanks mate, starting to feel confident that last bit of stubborn fat will go!