Approved Log My Ozsteroids Training Log

[Fletch Elliot]

01-03-26 - 6 Weeks to go

Notes: Prep week 13/19 done. Daily weights started to drop more substantially this week after a few slower weeks. Will post weekly average weight tomorrow.

The goal all along was to be show-ready a few weeks out to be able to mock a peak week. Hopefully, I am in a position to implement this, but I won't be beating myself up if it takes the full remaining 5-6 weeks to get myself in condition.

I will drop cals to 2100 this week, with pre-workout carbs to go from 50g to 25g.

Fat burner and PED's for the week

I added T3 back in the mix mid-last week. The addition, along with extra steps, definitely ramped up some fat loss, with a noticeable reduction in lower back fat in a matter of days.

Test E - 800mg/week
Mast - 500mg/week
Tren E - 200mg/week
Anavar - 30mg/day
Clen - 60mcg/day
T3 - 30mcg/day

 

[Fletch Elliot]

02-03-26

Notes: Average weekly weight this week was 84.9kg. Down 500g from last week.

Happy with progress last week, a lot of visual change in the mirror. Another couple of weeks like that and I'll be in a good position heading into April.

Daily calories to drop to 2100 -

239 P
165 C
52 F

 

[silverfox]

01-03-26 - 6 Weeks to go

Notes: Prep week 13/19 done. Daily weights started to drop more substantially this week after a few slower weeks. Will post weekly average weight tomorrow.

The goal all along was to be show-ready a few weeks out to be able to mock a peak week. Hopefully, I am in a position to implement this, but I won't be beating myself up if it takes the full remaining 5-6 weeks to get myself in condition.

I will drop cals to 2100 this week, with pre-workout carbs to go from 50g to 25g.

Fat burner and PED's for the week

I added T3 back in the mix mid-last week. The addition, along with extra steps, definitely ramped up some fat loss, with a noticeable reduction in lower back fat in a matter of days.

Test E - 800mg/week
Mast - 500mg/week
Tren E - 200mg/week
Anavar - 30mg/day
Clen - 60mcg/day
T3 - 30mcg/day

Just be careful stacking clen and T3 while cals are dropping. That combo can flatten you out fast and eat into performance if you’re not careful.

 

[Fletch Elliot]

Just be careful stacking clen and T3 while cals are dropping. That combo can flatten you out fast and eat into performance if you’re not careful.

Will do @silverfox, so far so good

 

[Fletch Elliot]

04-03-26 Yesterday's push workout

Notes: Have been managing a stiff lower back. Backed off the intensity yesterday with a push workout at home. Lightened weight and reduced volume. Nothing to failure. Woke up feeling better for it this morning.

Have attached a weight loss graph from the last 2 months. The second half of Feb saw weight loss stall and fluctuate, which, after being in a deficit since the end of November, isn't surprising. A total of 11.4 kg lost since peak bulk at the end of October.

Flat smith press
20kg x 15
40kg x 15
60kg x 12
60kg x 10

Incline smith press
60kg x 10
60kg x 10
50kg x 10
40kg x 10

Flatbar push down
20kg x 15
20kg x 13
15kg x 10
15kg x 10

Rope tricep extension
10kg x 15
10kg x 15
10kg x 12

Dumbbell lateral raise
8kg x 15
8kg x 15
8kg x 14
8kg x 12

 

[ChasetheCase]

I constantly have back issues, I often do a few sets of defecit jefferson curls, it really helps me, worth giving it a shot if you haven't tried.

That's very nice consistent drop, have you lost much muscle from it?

 

[Fletch Elliot]

I constantly have back issues, I often do a few sets of defecit jefferson curls, it really helps me, worth giving it a shot if you haven't tried.

That's very nice consistent drop, have you lost much muscle from it?

I had to google what they are. I'll get on that, anything that can help! Do you do it with an unweighted barbell?

Hard to say how much muscle I've lost. My lifts have stayed the same across most exercises, hack squats are starting to feel heavy with 4 plates. I still feel very full when I'm pumped, which has got to be a good sign!

 

[ChasetheCase]

I use a kettlebell, stand on a box and try and work on going deeper on every rep. After a few sets you've really stretched out your back, it's a great excercise. You can do the other way, with a cable machine or bands off a rack.

I follow this girl on insta, she has some great excercises for mobility

View this content on Instagram

View this content on Instagram

I'm really wishing I had taken a DXA before my cut, I lost far too much weight for it to be just fat. I feel like I did everything right, but perhaps I should have increased my test during the cut. Need to learn more for next time.

 

[Fletch Elliot]

I use a kettlebell, stand on a box and try and work on going deeper on every rep. After a few sets you've really stretched out your back, it's a great excercise. You can do the other way, with a cable machine or bands off a rack.

I follow this girl on insta, she has some great excercises for mobility

View this content on Instagram

View this content on Instagram

I'm really wishing I had taken a DXA before my cut, I lost far too much weight for it to be just fat. I feel like I did everything right, but perhaps I should have increased my test during the cut. Need to learn more for next time.

I just finished off a modified pull workout and tried it with a barbell on the edge of a short box to warm up. It felt really good. Might do them in the mornings to stretch it right out.

Extra anabolic load definitely helps when the calories get low. I'm certain I would have lost a heap more muscle if I wasn't running the stack I'm on over the last few months in a reasonable deficit.

 

[ChasetheCase]

Glad it's helped, they really help me. I also occasionaly do them across two boxes is as wide a stance as I can to help with hip mobility.

 

[Fletch Elliot]

6-03-26

I am having a few days off training as my lower back is constantly lit up. Yesterday would have been my usual non-training day, so I will take today's leg day off and assess tomorrow morning. If things are still stiff over the weekend, I will rest as I don't want push it unnecessarily.

 

[ChasetheCase]

Perfect v shape there bud, looking good. Get stretching if you’re not training.

 

[Fletch Elliot]

Perfect v shape there bud, looking good. Get stretching if you’re not training.

Thanks mate......have been using the small kettlebell to really stretch it out. It's actually feeling the best it has for a few days this afternoon, so hopefully might get a light session in tomorrow morning to keep the blood moving.

 

[traxxed]

6-03-26

I am having a few days off training as my lower back is constantly lit up. Yesterday would have been my usual non-training day, so I will take today's leg day off and assess tomorrow morning. If things are still stiff over the weekend, I will rest as I don't want push it unnecessarily.

Shaping up nicely there Fletch.

 

[Fletch Elliot]

Shaping up nicely there Fletch.

Thanks @traxxed