Approved Log My Ozsteroids Training Log

[ChasetheCase]

Bloody good you’re still able to train. Even if you can’t train to failure at least you’re training enough to help preserve muscle whilst on your cut.

How do you change diet/peds etc just before the comp to refuel glycogen etc?

 

[Skays]

You're looking really good Fletch. Should be proud.

 

[Fletch Elliot]

Bloody good you’re still able to train. Even if you can’t train to failure at least you’re training enough to help preserve muscle whilst on your cut.

How do you change diet/peds etc just before the comp to refuel glycogen etc?

Yeah, I'm very happy that getting back in the gym hasn't caused any further aggravation.

PED's will pretty much stay the same. I had originally planned to switch from test e to test p, 6 weeks out so I could pull the test p out in peak week to minimise water retention, but I decided against it. I will run all injectables as is, right up until show day. I am running 30mg winny and have introduced 20mg/var preworkout...so 50mg daily total orals. I "MAY" trial 2 days of 50mg Anadrol next week to see if it adds to fullness without spilling over and then run that protocol in the days prior to show.

As far as nutrition....see plan below. Show day is on a Saturday, so the plan shown shifts forward by one day. Pretty much pull carbs from Sunday, keep protein/fats at baseline. Wednesday/Thursday I will fill back up on carbs, halve protein and fats. Thursday's carbs will be dependent on the look in the morning. Water will increase from Sunday, max out on Thursday and pull back to 2L on Friday.

Not going to mess with sodium, will just keep as per usual.

This is the PED/foods plan, but will be adjusting as necessary.

 

[Fletch Elliot]

You're looking really good Fletch. Should be proud.

Thanks @Skays gettin close now!

 

[Fletch Elliot]

22-03-26 - 3 Weeks to go

Notes: Prep week 16/19 done. Daily weight has been ok this week. Looking like a moderate drop. Will post weekly ave tomorrow.

Back pain has been minimal and added an extremely light RDL on leg day without additional pain the following morning. Good signs.

I will drop cals back to 2000/day on training days and 1900 on off-days.

Fat burner and PED's for the week

I have brought orals back in the mix - winny at 30mg and var at 20mg pre workout. I have also bumped clen from 60-80mcg/day, split over a morning and mid-day dose.

Test E - 800mg/week
Mast - 500mg/week
Tren E - 200mg/week
Winstrol - 30mg/day
Anavar - 20mg/day
Clen - 80mcg/day

 

[ChasetheCase]

Thanks for the detail @Fletch Elliot, shredding water wasn't something I'd really thought much about. Appears the same method I used to use when I was kickboxing, drink 7L a day for a few days so your body quickly passed the water out, then cut down to 2L two days out, then 1L the day before and your body still thought it was getting loads of water so just passed it all out. Forgot all about this, but in hindsight wasn't the safest thing to do, my coach back then obvisouly didn't realise your brain cavity lost fluid too, not great when you're getting punched in the head.

 

[Fletch Elliot]

23-03-26

Notes: Average weekly weight this week was 83kg on the dot. Down 500g from last week. Early week drops were high but plateaued towards the end of the week.

The date for the show I had registered for has been postponed for 2 weeks. The venue where it was originally advertised had double-booked. Got on the IFBB Facebook page last night, there are some disgruntled competitors who had booked non-refundable flights and accommodation and are rightly pissed.

Good news for me, as it gives me extra time for conditioning and posing training, which can't hurt. An extra 2-week grind never killed anyone. Will throw in an extra refeed this week as well. Did a PED stocktake, particularly orals, and have enough for the extra 2 weeks.

Daily calories will drop to 2000 on non-refeed day -

214 P
165 C
52 F

 

[ChasetheCase]

Good news on the two weeks, hopefully your injury will be that much better by then too!

 

[Fletch Elliot]

Good news on the two weeks, hopefully your injury will be that much better by then too!

Yeah, I was pretty happy that I could give myself a refeed

Backs getting better by the day...still being cautious, but good signs!

 

[Fletch Elliot]

25-03-26 Yesterday's push workout

Notes: Still going at moderate intensity this week, roughly 70% of usual weight. My back is feeling much better, but am hestitant to push too hard too soon. Something new for me, I have usually rushed back to full intensity too quickly, which never ends well. Push workout yesterday was a carbon copy of the previous one.

With the additional 2 weeks up my sleeve, I have been a bit slack with posing this week, therefore no update pics, but will get onto it.

Machine chest press
40kg x 15
60kg x 15
80kg x 12
60kg x 10

Incline smith press
40kg x 12
60kg x 10
60kg x 10
40kg x 10

Machine chest fly
50kg x 12
40kg x 12
30kg x 12
20kg x 12

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

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

Rear delt dumbbell fly
8kg x 12
8kg x 12
8kg x 12
8kg x 12

 

[Fletch Elliot]

27-03-26 This morning's leg workout

Notes: Got an early leg session in this morning, the usual for a Friday morning. Carbon copy from last leg day.

The combination of winny and var is giving me a monster leg pump, even with reduced load. I love the combination of the two, rather than taking the same mg of either compound.

My back is getting there....I'm finding it relatively easy not to aggravate in the gym by not bracing heavily through the core. Occasionally, I'll feel a small shot of pain, but nothing that has made it worse the following day. I'm confident I will be able to increase intensity of training over the next few weeks in the lead up to the comp.

See attached vid of some rear delt work earlier in the week. Don't look too closely at the face

Leg extension
40kg x 12
60kg x 12
80kg x 12
80kg x 9

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

Seated Leg curl
40kg x 14
50kg x 12
50kg x 12
40kg x 12

Adductor machine
60kg x 12
70kg x 12
70kg x 12
50kg x 12

Abductor machine
50kg x 12
50kg x 12
50kg x 10
40kg x 8

Standing calf Raise
60kg x 12
60kg x 12
50kg x 12
40kg x 12

 

[Skays]

Your hard work really shows Fletch. Looking immaculate

 

[Fletch Elliot]

Your hard work really shows Fletch. Looking immaculate

Thanks brother, starting to come together.

 

[Fletch Elliot]

29-03-26 - 4 Weeks to go (bonus 2 weeks)

Notes: Prep week 17/21 done. Early week weight increased slightly after a refeed, but started dropping toward the end of the week. Will post weekly ave tomorrow.

The extra 2 weeks with the comp date change have been a godsend. Not that I have taken it easy, but it's allowed me to ease back to full training intensity without unnecessarily pushing the back into compromised positions. Had a solid push session yesterday, back to 90% of full capacity.

My oldest lad has been getting into the gym lately, so has been nice to have a training partner and keep sessions light whilst the back repairs. Pain is almost non-existent, a couple of tweaks here and there, but I am very happy with progress. I have dropped out the anti-inflammatories without pain returning.

I will drop cals back to 1790/day this week.

Fat burners and PED's for the week

Everything to stay the same this week. I am still noticing a bit of water retention, so starting next Saturday will drop test back to 500mg and increase mast to 800mg. T3 to come back in at 2 weeks out if required.

Test E - 800mg/week
Mast E- 500mg/week
Tren E - 200mg/week
Winstrol - 30mg/day
Anavar - 20mg/day
Clen - 80mcg/day

 

[Fletch Elliot]

30-03-26

Notes: Average weekly weight this week was 82.9kg. Down 100g from last week. Early week weight was slightly elevated after a Sunday refeed, but has dropped more throughout the week.

I am planning to have 50mg anadrol prior to the comp, possibly the day before and the day of, for a nice full look. I trialled 50mg pre-workout yesterday, and the effect was dramatic. Looked extremely full and vascular. Was very happy with the look. I was looking this morning for water retention in the mirror and on the scales, but nothing visible, and my morning weight was 82.1kg, which was 100g lighter than the day before. I will run another 50mg today before leg day and assess water retention throughout the day and into the next few days. I'm thinking 2 days may be the sweet spot without spilling over.

Daily calories will drop to 1790 this week - Preworkout carbs have been removed. Meal 1 carbs have also been reduced.

214 P
130 C
46 F

 

[ChasetheCase]

So good to see your tracking. Already ahead of where you need to be and with the extra 2 weeks you’re going to smash it.

 

[Fletch Elliot]

So good to see your tracking. Already ahead of where you need to be and with the extra 2 weeks you’re going to smash it.

If I can get down to 82kg, then fill up with carbs in the latter half of the week leading up to the show, I think the look will be good.