![[UGL OZ] Underground Labs Australia](https://ugltalk.is/data/siropu/am/user/1656ea702dfc6f.gif)
- Joined
- Sep 14, 2025
- Messages
- 113
- Reaction score
- 405
OLYMPIA PREP 3 weeks out Log -
sponsored by UGL OZ @AJ
Goals:
Leaner/harder/dryer physique for Mr O
Better abdominal/vacuum control
Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 73.5kg
Goal Weight: 71.0kg
Current Physique
(ATTACHED)
Coach: me
Current Plan/cycle:
Now - 3 weeks out
80mcg SPARTA oral cap clenbuterol
5iu SHOGUN growth hormone
20mg primo E every 2 days
20mg Shogun mast P every 2 days
10mg SPARTA anavar pre workout
Soon adding 5mg SPARTA winstrol pre workout
Compounds & Dosages:
12 weeks ago started:
Primo E at 100mg every 5 days
Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.
8 weeks ago added:
10mg anavar pre workout
5 weeks ago:
Dropped primo E to 30mg every 3 days
Added mast P 20mg every 3 days
3 weeks ago:
Adding 5mg winstrol pre workout
Lab Used:
UGL OZ
Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine
Intra workout supplements:
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine
1 scoop Powerade
2 scoops Powerade leg days
Training Program:
Monday - back/triceps/abs
Wide grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Plate loaded high row - 1x10-12
Plate loaded low row - 1x10-12
Cable pullovers (rope attachment) - 1x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Leg raises - 3x15 4 second holds
Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds
Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15
Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Diet Overview:
Cutting/contest prep
Macros:
Protein - 230g
Carbs - 115g/130g on leg days
Fat - 45g
Calories: 1800
Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread
Meal 2- Pre-Workout
6 corn thins
30g whey protein
Post-Workout (Immediately After)
- 30g whey protein
Post-Workout Meal 3 (30 mins later)
120g chicken breast
100g white rice
150g white rice on leg days
Meal 4
120g chicken thigh
Green veg (zucchini or spinach)
Meal 5 - Dinner
200g chicken thigh or lean steak
Green vegetables
Meal 7 - Final Meal
200g YoPro strawberry yogurt
1 x musashi protein crisp
CURRENT CARDIO:
Am 7 days per week - 45 mins spin bike
Pm post workout only - 20 mins stair master level 7/8
WATER INTAKE:
5-6L daily
RESTING HEART RATE: 73bpm
sponsored by UGL OZ @AJ
Goals:
Leaner/harder/dryer physique for Mr O
Better abdominal/vacuum control
Personal Info/Log Introduction
Age: 29
Height: 164cm
Current Weight: 73.5kg
Goal Weight: 71.0kg
Current Physique
(ATTACHED)
Coach: me
Current Plan/cycle:
Now - 3 weeks out
80mcg SPARTA oral cap clenbuterol
5iu SHOGUN growth hormone
20mg primo E every 2 days
20mg Shogun mast P every 2 days
10mg SPARTA anavar pre workout
Soon adding 5mg SPARTA winstrol pre workout
Compounds & Dosages:
12 weeks ago started:
Primo E at 100mg every 5 days
Clenbuterol 20mcg daily increasing by 10mg every week. Capping at 80mcg.
8 weeks ago added:
10mg anavar pre workout
5 weeks ago:
Dropped primo E to 30mg every 3 days
Added mast P 20mg every 3 days
3 weeks ago:
Adding 5mg winstrol pre workout
Lab Used:
UGL OZ
Support Supplements:
1000mg tudca
600mg NAC+
200mg DIM complex
320mg saw palmetto
500mg magnesium glycinate
8000mg fish oil
10g glutamine
Intra workout supplements:
10g EAAs unflavoured
5g citrulline malate
3G beta alanine
1/2 scoop MUTANT mind fk pre workout
5g creatine
1 scoop Powerade
2 scoops Powerade leg days
Training Program:
Monday - back/triceps/abs
Wide grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine barbell rows - same
Dumbbell rows - same
Plate loaded high row - 1x10-12
Plate loaded low row - 1x10-12
Cable pullovers (rope attachment) - 1x10-12
Cable pull downs (V bar or straight bar) - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cable overhead extensions - same
Leg raises - 3x15 4 second holds
Tuesday - legs/abs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Leg raises - 3x15 4 second holds
Wednesday - chest/delts/abs
Smith machine bench press - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Smith machine incline bench - same
Pec dec - same - but hard contraction each rep
Machine lateral raises - 5x10-20, 30 second rest between sets, until you can’t do anymore and wanna cry.
Cable rear delt flies - 3x15 hard contraction
Single cable lateral raises - 4x12
Db lateral raises 1x20
6 ways - 1x8-10
Abdominal crunches - 3x15
Thursday - back/biceps/abs
Close grip lat pull downs - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
T bar row - same
Seated cable row - same
Low cable row - same but hard 2 second contraction
Cable pullovers (rope attachment) - 1x12
Cable bicep curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Abdominal crunches - 3x15
Friday - legs
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Cybex leg press - 3x8-12 slow and controlled
Cybex hack squat w/resistance band - same
Leg extension - 3x12 2 second holds at top and bottom
Lying leg curls - 3x8-12 squeeze at the top
Seated leg curls - 1 working set 8-12 reps
2nd set same weight as 1st but drop to half weight for a drop set
Diet Overview:
Cutting/contest prep
Macros:
Protein - 230g
Carbs - 115g/130g on leg days
Fat - 45g
Calories: 1800
Meal 1
3 whole eggs
300ml egg whites
2 slice multigrain bread
Meal 2- Pre-Workout
6 corn thins
30g whey protein
Post-Workout (Immediately After)
- 30g whey protein
Post-Workout Meal 3 (30 mins later)
120g chicken breast
100g white rice
150g white rice on leg days
Meal 4
120g chicken thigh
Green veg (zucchini or spinach)
Meal 5 - Dinner
200g chicken thigh or lean steak
Green vegetables
Meal 7 - Final Meal
200g YoPro strawberry yogurt
1 x musashi protein crisp
CURRENT CARDIO:
Am 7 days per week - 45 mins spin bike
Pm post workout only - 20 mins stair master level 7/8
WATER INTAKE:
5-6L daily
RESTING HEART RATE: 73bpm
