Recent content by Kiwisaffa

Saturday 25 April — Training Log 3 this week Wake: 07:30 — average sleep, still recovering from flu Session — Quads & Calves Barbell Squats - 50 kg × 20 - 60 kg × 15 - 70 kg × 13 Leg Extensions - 71 kg × 20 - 71 kg × 15 - 71 kg × 10 Calf Raises - 30 kg × 40 - 40 kg × 35...

Friday 24 April — Training Log 2 this week Wake: 06:30 — slightly tired, average sleep ### PM Session — Shoulders & Traps Dumbbell Side Laterals - 5 kg × 30 (warm-up) - 7 kg × 30 - 8 kg × 28 - 9 kg × 24 - 10 kg × 15 Barbell Upright Rows - 20 kg × 30 - 22.5 kg × 30 - 25 kg...

First log this week, Had flu this week Thursday 23 April Woke 6:30 rested After work session Push (Chest & Triceps only) Incline Triple DB Set (Flys then neutral press then normal press) 12.5 kg × 20 reps × 3 (60 total) 15 kg × 15 reps × 3 (45 total) Incline Dumbbell Press 27.5 kg × 14...

My whole household had it, but I’m all good now thank f

I’m back brother! Joints loved the break

Quick update - currently sick. Not training yet this week. Hope to get in 4 sessions this week. Joints loving the holiday

Sunday 19 April – Training Log (Push) 07:30 wake — well rested Session: Late afternoon push Warm-up: Shoulder band work — 10 mins Chest – Incline Dumbbell Press 12 kg × 20 (warm-up) 20 kg × 20 (warm-up) 25 kg × 16 27.5 kg × 13 30 kg × 10 Chest – Machine Chest Press 77 kg × 13 84 kg × 9 91...

Friday 17 April - Log Wake 04:30 Quads @ 5am fasted Barbell squat - deep squats bar only x 10 warmup 40 kg x 10 warmup 70 kg x 15 80 kg 13 (failed on last rep, thank god I had a rack to catch ) 90 kg x none 100 kg x none Was going to do more as above but decided to call it scared of injury...

I mean try not to under or over consume

Thanks bro, I appreciate the input. My diet is my weakness. I need to change my whole approach to the diet. Because I just eat and calculate what I consumed afterwards. Try not to underestimate and overeat but it’s so easy to eff it up.

Tuesday 15 April – Training Log Pull session (no biceps ran out of time) Rear Delts – Reverse Flys • 6.25 kg × 30 • 8.75 kg × 23 • 11.25 kg × 16 • 13.75 kg × 9 drop 6.25 x 17 Traps – Dumbbell Shrugs • 45 kg × 12 → drop 25 kg × 20 • 47.5 kg × 20 → drop...

I love dips mate, I’m lucky my shoulder handles it fine, and I dip nice and deep. But still struggling with the dumbbell press, and don’t even touch the bar at the moment for chest

Monday 13 April – Training Log Morning • Wake-up: 5:00 AM (well rested) • Cardio: • Incline treadmill – 30 mins (home) Workout – Push Session (New Gym Trial) Chest Triple Set – Dumbbells Incline Fly → Neutral Press → Flat Press • 15 kg: 20 / 20 / 15 (55 reps...

Sunday 12 April - Log Great sleep woke at 7:30 am then off to son’s soccer game. Early afternoon sesh: Barbell squat - deep squats bar only x 12 warmup 40 kg x 10 warmup 60 kg x 20 80 kg 12 90 kg x 8 Hack squat body weight only 15 15 15 Leg extensions (tried heavier weight lower reps, but...

Honestly man I try to keep protein high and calories around 2500, but I miss the mark often because I’m not consistent with my diet. I don’t do any meal prep, I eat whatever I cook for my family.