My Training/Cycle Log

[Fletch Elliot]

Age:
44

Current Weight:
88kg

Height:
178cm

Body Fat %:
8-10%

Training Experience:
Have been lifting for 25 years but with more consideration over the last 6 years.

Cycle Stack: Supplied by @ozsteroids

Current Cycle: Mass phase

Week 1-4
Test e - 525mg/week
Eq - 420 mg/week
Dbol - 30mg/day

Week 5-7
Test e - 525mg/week
Eq - 420 mg/week

Week 8-15
Test e - 700mg/week
Eq - 420 mg/week
Anavar 10mg/day

Week 16-22
Test e - 700mg/week?
Eq - 420 mg/week


AI
Have Aromasin on hand. Have used sporadically in the past but prefer running on the higher side with E2 levels. Have minimal sides at higher levels.


Supplements Used:

Multivitamin
Magnesium
Creatine 8mg/day
Pantothenic Acid 5g/day
Tudca 2000mg/day
NAC 1200mg/day
Fish Oil 5000mg/day
Cialis 5mg/day


Diet Overview:
3500 calories
280 protein, 420 carbs 70 fats



Training Schedule:
I train 5-6-7 days a week, focusing on hypertrophy training. I split my routine into push, pull, legs. I hit heavy compound lifts at the start of my workout followed by isolation movements. Each session will vary slightly depending on what the focus was on the last training day. I train shoulders on both push and pull days but might focus more on the rear and medial delt on pull day and front delt on push day. In saying that I put extra emphasis on shoulder development. I am also trying to bring up my upper back and quads. I dont have too many rest days but when I do, I still keep active to prevent tightness and back aches. No strict cardio at the moment but will implement in the next training phase.


Current Goal:
I am in a current bulk/blast phase (week 10) which will be follwed by a health/cruise phase and then into a prep phase. I am looking at a show in April 2026 and will begin prep in December this year. I am looking to bulk to 96/98kg by December. I would like to compete at 88-90kg 5% body fat.

Health Status
No real issues at the moment. My recent bloods are looking ok, and blood pressure is also good. Donated blood around 3 months ago, hematocrit and hemoglobin currently in range.

 

[Fletch Elliot]

Yesterdays leg workout 15/07/25

Notes: Pumped to be logging again on AGW, after a bit of a hiatus. Getting up to date with the comp logs, some great stuff happening there!

Standard quad dominant leg day. 2 minute rest with quad and ham exercises, 90 secs on adductor and 60 secs on calfs. I'm enjoying the banded hack squats atm, close, low foot placement getting great stimulus. I run a second leg extension exercise to failure to fully burn out the quads.

Leg extension
67.5kg x 20
130kg x 12
130kg x 10
90kg x 12

Hack squat
80kg x 15
120kg x 12
160kg x 8
160kg x 7
120kg x 10

Leg extension
94.5kg to failure
67.5kg to failure
45kg to failure


Seated Leg curl
45kg x 20
54kg x 12
54kg x 12
49.5kg x 12
45kg x 15
45kg x 13

Standing Calf Raise (60 sec rest)
70kg x 20
65kg x 18
60kg x 16
55kg x 14
50kg x 10

Adductor machine (90 sec rest)
90kg x 12
81kg x 12
72kg x 12
72kg x 10

 

[shaneo75]

Beast of a workout

 

[hubbles]

Welcome back brother

 

[hubbles]

EQ at 420mg is a smart middle ground imo. Low enough to minimise RBC issues but high enough for gains and appetite support. Just watch E2 carefully around the 750mg Test mark... even with no sides, elevated estrogen can creep up subtly in prep and throw things off. All in all, looks good !

 

[Fletch Elliot]

Beast of a workout

Thanks @shaneo75 I have worked on upping overall volume and intensity on leg days over the last 6-12 months as they have always been lagging. Happy with the results but could always do with a few more cm

 

[Fletch Elliot]

EQ at 420mg is a smart middle ground imo. Low enough to minimise RBC issues but high enough for gains and appetite support. Just watch E2 carefully around the 750mg Test mark... even with no sides, elevated estrogen can creep up subtly in prep and throw things off. All in all, looks good !

Thanks @hubbles much respect

I'm liking EQ at 420mg, like you said a good middle ground. Love the vascularity and lean muscle gains without the increasing RBC.

I have increased the test to 700mg from 525mg after a low-ish E2 reading, 112 pmol/L in bloods from a few weeks back. I find I feel best on cycle when my E2 is around 200-220. I think after the Dbol kickstart my E2 dropped after I dropped it in week 5 of cycle. Will be watching for that subtle creep though. Bloods in another 4 weeks will determine if I drop the test back down to 525mg/week.

 

[Fletch Elliot]

Welcome back brother

Thanks bro, good to be back amongst it

 

[Fletch Elliot]

Yesterdays pull workout 17/07/25

Notes: Have been focusing on middle/upper back movements over the last month or so on pull days. Worked out in the home gym yesterday, which is rare but is fitted out just enough to get a solid workout in. 90 second rest between pull down and row exercises and 60 secs with cable exercises. Kept it moving. Spammed some side delt work at the end.


Wide grip lat pulldown - slight lean back
40kg x 18
60kg x 12
90kg x 10
80kg x 12

T-Bar row - wide grip
40kg x 15
60kg x 12
70kg x 9
40kg to failure

Upright cable row supersetted with cable bicep curls
35kg x 12
35kg x 11
30kg x 15
25kg x 16

Rope face pull
25kg x 18
20kg x 16
15kg to failure
15kg to failure

Dumbell lateral raise
10kg x 25
10kg x 20
10kg to failure
10kg to failure