8 Week Comp - JonnoF - Mini Comp Training Log
- Thread starter jonno_f
- Start date
Don't need a back to do arms. 
Blaaaasted them. All Superset pairs.
Calories and macros on lock today.
Arm Pump Supersets
Tuesday, Mar 17, 2026 at 6:24pm
Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Bicep Curl (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Face Pull
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Upright Row (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Triceps Extension (Barbell)
Set 1: 20 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 20
Set 4: 20 kg x 20
EZ Bar Biceps Curl
Set 1: 15 kg x 20
Set 2: 15 kg x 20
Set 3: 15 kg x 20
Set 4: 0 kg x 20
Lateral Raise (Dumbbell)
Set 1: 12.5 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 7.5 kg x 15
Shrug (Dumbbell)
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Blaaaasted them. All Superset pairs.Calories and macros on lock today.
Arm Pump Supersets
Tuesday, Mar 17, 2026 at 6:24pm
Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Bicep Curl (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Face Pull
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Upright Row (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Triceps Extension (Barbell)
Set 1: 20 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 20
Set 4: 20 kg x 20
EZ Bar Biceps Curl
Set 1: 15 kg x 20
Set 2: 15 kg x 20
Set 3: 15 kg x 20
Set 4: 0 kg x 20
Lateral Raise (Dumbbell)
Set 1: 12.5 kg x 15
Set 2: 10 kg x 15
Set 3: 10 kg x 15
Set 4: 7.5 kg x 15
Shrug (Dumbbell)
Set 1: 25 kg x 15
Set 2: 25 kg x 15
Set 3: 25 kg x 15
Set 4: 25 kg x 15
Calories have been fairly good. Weighed in at 96.5 the past two mornings. -2.5 overall and my love handles are def smaller.
Shoulder night.
Shoulders/Abs (B)
Friday, Mar 20, 2026 at 5:42pm
Shoulder Press (Dumbbell)
Set 1: 10 kg x 12 [Warmup]
Set 2: 15 kg x 8 [Warmup]
Set 3: 22.5 kg x 6 [Warmup]
Set 4: 27.5 kg x 12
Set 5: 27.5 kg x 12
Set 6: 27.5 kg x 8 [Failure]
Set 7: 27.5 kg x 7 [Failure]
Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 8 [Warmup]
Set 2: 6.8 kg x 10
Set 3: 6.8 kg x 10
Set 4: 6.8 kg x 10
Set 5: 6.8 kg x 10
Face Pull
Set 1: 13.5 kg x 8 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Set 5: 20.3 kg x 15
Lateral Raise (Dumbbell)
Set 1: 10 kg x 15
Set 2: 10 kg x 15
Shoulder night.
Shoulders/Abs (B)
Friday, Mar 20, 2026 at 5:42pm
Shoulder Press (Dumbbell)
Set 1: 10 kg x 12 [Warmup]
Set 2: 15 kg x 8 [Warmup]
Set 3: 22.5 kg x 6 [Warmup]
Set 4: 27.5 kg x 12
Set 5: 27.5 kg x 12
Set 6: 27.5 kg x 8 [Failure]
Set 7: 27.5 kg x 7 [Failure]
Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 8 [Warmup]
Set 2: 6.8 kg x 10
Set 3: 6.8 kg x 10
Set 4: 6.8 kg x 10
Set 5: 6.8 kg x 10
Face Pull
Set 1: 13.5 kg x 8 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Set 5: 20.3 kg x 15
Lateral Raise (Dumbbell)
Set 1: 10 kg x 15
Set 2: 10 kg x 15
My back was def not ready for seated cable row. Pulled the pin half way. I'm a dumbass.
Back/Triceps (B)
Saturday, Mar 21, 2026 at 4:11pm
Lat Pulldown (Cable)
Set 1: 18 kg x 12 [Warmup]
Set 2: 32 kg x 8 [Warmup]
Set 3: 45 kg x 6 [Warmup]
Set 4: 59 kg x 4 [Warmup]
Set 5: 73 kg x 10
Set 6: 73 kg x 9 [Failure]
Set 7: 73 kg x 9 [Failure]
Set 8: 59 kg x 5 [Drop]
Set 9: 45 kg x 5 [Drop]
Set 10: 32 kg x 5 [Drop]
Set 11: 18 kg x 10 [Drop]
Seated Cable Row - V Grip (Cable)
"Lean forward and pull to hips"
Set 1: 25 kg x 8 [Warmup]
Set 2: 39 kg x 4 [Warmup]
Set 3: 52 kg x 10
Set 4: 52 kg x 4 [Failure]
Triceps Pushdown
Set 1: 13.5 kg x 10 [Warmup]
Set 2: 20.3 kg x 20
Set 3: 20.3 kg x 20
Set 4: 20.3 kg x 20
Overhead Triceps Extension (Cable)
Set 1: 13.5 kg x 10
Set 2: 13.5 kg x 10
Set 3: 13.5 kg x 10
Cross Body Tricep Extension High To Low
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12
Back/Triceps (B)
Saturday, Mar 21, 2026 at 4:11pm
Lat Pulldown (Cable)
Set 1: 18 kg x 12 [Warmup]
Set 2: 32 kg x 8 [Warmup]
Set 3: 45 kg x 6 [Warmup]
Set 4: 59 kg x 4 [Warmup]
Set 5: 73 kg x 10
Set 6: 73 kg x 9 [Failure]
Set 7: 73 kg x 9 [Failure]
Set 8: 59 kg x 5 [Drop]
Set 9: 45 kg x 5 [Drop]
Set 10: 32 kg x 5 [Drop]
Set 11: 18 kg x 10 [Drop]
Seated Cable Row - V Grip (Cable)
"Lean forward and pull to hips"
Set 1: 25 kg x 8 [Warmup]
Set 2: 39 kg x 4 [Warmup]
Set 3: 52 kg x 10
Set 4: 52 kg x 4 [Failure]
Triceps Pushdown
Set 1: 13.5 kg x 10 [Warmup]
Set 2: 20.3 kg x 20
Set 3: 20.3 kg x 20
Set 4: 20.3 kg x 20
Overhead Triceps Extension (Cable)
Set 1: 13.5 kg x 10
Set 2: 13.5 kg x 10
Set 3: 13.5 kg x 10
Cross Body Tricep Extension High To Low
Set 1: 9 kg x 12
Set 2: 9 kg x 12
Set 3: 9 kg x 12
TobsyCurvy
Registered
The drop in weight showsDef carrying less water weight and no pump in second photo. Spare tyre is definitely showing change
Photos are about 3 weeks apart. Think I was 100-101kg in the first and wa 97.5 this morning for the second.
View attachment 7925
Lower back is not great. Got a Dr appointment tomorrow to ask for MRI referral. I can do everything except deep hinge movements.
Seems when my lower back gets to full flexion it's 50/50 as to whether it's gonna pop or not. Hopefully if it is a disc, it's just a minor tear.
It wouldn't surprise me with all the heavy BB squats lately. I did feel like I was progressing a wee bit too fast for my poor old body.
I can still do most other exercises without impingement though as long as I'm careful, which is good. Good time to just tone it back for a while while in a deficit anyway.
Chest/Biceps (A)
Monday, Mar 23, 2026 at 5:30pm
Chest Press (Machine)
Set 1: 9 kg x 12 [Warmup]
Set 2: 18 kg x 10 [Warmup]
Set 3: 29 kg x 8 [Warmup]
Set 4: 43 kg x 4 [Warmup]
Set 5: 50 kg x 15
Set 6: 50 kg x 15
Set 7: 50 kg x 15
Set 8: 50 kg x 12
Chest Fly (Machine)
Set 1: 18 kg x 8 [Warmup]
Set 2: 32 kg x 8
Set 3: 45 kg x 15
Set 4: 45 kg x 15
Set 5: 45 kg x 15
Bicep Curl (Cable)
Set 1: 13.5 kg x 8 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Preacher Curl (Barbell)
Set 1: 13.7 kg x 8 [Warmup]
Set 2: 18.7 kg x 10
Set 3: 18.7 kg x 10
Set 4: 18.7 kg x 10
Cross Body Hammer Curl
"Slow tempo"
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10
Set 3: 17.5 kg x 10
Seated Wrist Extension (Barbell)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
Seems when my lower back gets to full flexion it's 50/50 as to whether it's gonna pop or not. Hopefully if it is a disc, it's just a minor tear.
It wouldn't surprise me with all the heavy BB squats lately. I did feel like I was progressing a wee bit too fast for my poor old body.
I can still do most other exercises without impingement though as long as I'm careful, which is good. Good time to just tone it back for a while while in a deficit anyway.
Chest/Biceps (A)
Monday, Mar 23, 2026 at 5:30pm
Chest Press (Machine)
Set 1: 9 kg x 12 [Warmup]
Set 2: 18 kg x 10 [Warmup]
Set 3: 29 kg x 8 [Warmup]
Set 4: 43 kg x 4 [Warmup]
Set 5: 50 kg x 15
Set 6: 50 kg x 15
Set 7: 50 kg x 15
Set 8: 50 kg x 12
Chest Fly (Machine)
Set 1: 18 kg x 8 [Warmup]
Set 2: 32 kg x 8
Set 3: 45 kg x 15
Set 4: 45 kg x 15
Set 5: 45 kg x 15
Bicep Curl (Cable)
Set 1: 13.5 kg x 8 [Warmup]
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15
Preacher Curl (Barbell)
Set 1: 13.7 kg x 8 [Warmup]
Set 2: 18.7 kg x 10
Set 3: 18.7 kg x 10
Set 4: 18.7 kg x 10
Cross Body Hammer Curl
"Slow tempo"
Set 1: 12.5 kg x 10
Set 2: 12.5 kg x 10
Set 3: 17.5 kg x 10
Seated Wrist Extension (Barbell)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15
Lower back isn’t something you push through. That pop feeling is a red flag for sure. MRI is the right move. Try to avoid anything that loads the spine in a hinge or deep flexion. Stick to stuff you can do pain-free like pulldowns, light rows, machines, arms, etc. Id say now is the perfect time to ease off, clean up form and let it settle while you’re in a deficit. My advice would be play it smart now and you’ll save yourself a much longer layoff. Let us know how you go.
Good idea toning it back, I found a small break, then back into lighter work was the only thing that did the trick. Good luck with it!
Yeah for sure. And I was silly for it to happen again. I was on auto pilot and wasn't thinking and just moved from lat pulldown onto cable row without realising what I was doing.
Got a CT scan to tomorrow. So hopefully it's nothing major.
Cheers mate.
Modified leg day to work around the back and take it a bit easier. CT done and waiting on results now.
Macros are going well and weight is continuing to drop. Energy levels are doing ok also.
Modified Leg (Back Injury)
Thursday, Mar 26, 2026 at 6:20pm
Lying Leg Curl (Machine)
Set 1: 27 kg x 12 [Warmup]
Set 2: 36 kg x 8 [Warmup]
Set 3: 45 kg x 4 [Warmup]
Set 4: 54 kg x 12
Set 5: 54 kg x 12
Set 6: 54 kg x 10 [Failure]
Set 7: 50 kg x 12
Leg Extension (Machine)
Set 1: 29 kg x 10 [Warmup]
Set 2: 43 kg x 6 [Warmup]
Set 3: 63 kg x 12
Set 4: 63 kg x 12
Set 5: 63 kg x 12
Set 6: 63 kg x 10 [Failure]
Seated Calf Raise
Set 1: 51.3 kg x 10 [Warmup]
Set 2: 91.3 kg x 11
Set 3: 91.3 kg x 9
Set 4: 91.3 kg x 9
Set 5: 91.3 kg x 6
Spinning
"HIIT on spin bike."
Set 1: 10min 0s
Macros are going well and weight is continuing to drop. Energy levels are doing ok also.
Modified Leg (Back Injury)
Thursday, Mar 26, 2026 at 6:20pm
Lying Leg Curl (Machine)
Set 1: 27 kg x 12 [Warmup]
Set 2: 36 kg x 8 [Warmup]
Set 3: 45 kg x 4 [Warmup]
Set 4: 54 kg x 12
Set 5: 54 kg x 12
Set 6: 54 kg x 10 [Failure]
Set 7: 50 kg x 12
Leg Extension (Machine)
Set 1: 29 kg x 10 [Warmup]
Set 2: 43 kg x 6 [Warmup]
Set 3: 63 kg x 12
Set 4: 63 kg x 12
Set 5: 63 kg x 12
Set 6: 63 kg x 10 [Failure]
Seated Calf Raise
Set 1: 51.3 kg x 10 [Warmup]
Set 2: 91.3 kg x 11
Set 3: 91.3 kg x 9
Set 4: 91.3 kg x 9
Set 5: 91.3 kg x 6
Spinning
"HIIT on spin bike."
Set 1: 10min 0s
Slightly higher calories on Friday and Saturdays as not to make it too much of a grind.
Shoulders/Abs (B)
Friday, Mar 27, 2026 at 6:29pm
Shoulder Press (Dumbbell)
Set 1: 10 kg x 12 [Warmup]
Set 2: 15 kg x 8 [Warmup]
Set 3: 20 kg x 4 [Warmup]
Set 4: 22.5 kg x 12
Set 5: 22.5 kg x 12
Set 6: 22.5 kg x 12
Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 8 [Warmup]
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12
Set 4: 6.8 kg x 12
Set 5: 2.3 kg x 15
Face Pull
Set 1: 13.5 kg x 10 [Warmup]
Set 2: 18 kg x 20
Set 3: 18 kg x 20
Set 4: 18 kg x 20
Set 5: 18 kg x 20
Lateral Raise (Dumbbell)
"Slow controlled tempo"
Set 1: 7.5 kg x 15
Set 2: 7.5 kg x 15
Shoulders/Abs (B)
Friday, Mar 27, 2026 at 6:29pm
Shoulder Press (Dumbbell)
Set 1: 10 kg x 12 [Warmup]
Set 2: 15 kg x 8 [Warmup]
Set 3: 20 kg x 4 [Warmup]
Set 4: 22.5 kg x 12
Set 5: 22.5 kg x 12
Set 6: 22.5 kg x 12
Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 8 [Warmup]
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12
Set 4: 6.8 kg x 12
Set 5: 2.3 kg x 15
Face Pull
Set 1: 13.5 kg x 10 [Warmup]
Set 2: 18 kg x 20
Set 3: 18 kg x 20
Set 4: 18 kg x 20
Set 5: 18 kg x 20
Lateral Raise (Dumbbell)
"Slow controlled tempo"
Set 1: 7.5 kg x 15
Set 2: 7.5 kg x 15
Good luck with your CT scan…
Most of us old boys neglected mobility work me included it just makes us prone for injuries.
Calories: 2008
P:167g
C: 172g
F: 79g
Protein target -2.2–2.7g per kg LBM
= 160–200g minimum
= 200–220g ideal (cutting phase)
You’re currently at: 167g → just scraping the bottom end
Set at 210 and build around that
Adjust to:
2000cals
You’re in a very strong position:
Now it’s just refinement:
Bring protein up to ~210g
Trim fats slightly
Hold calories steady
Execute consistently
Most of us old boys neglected mobility work me included it just makes us prone for injuries.
Calories: 2008
P:167g
C: 172g
F: 79g
Protein target -2.2–2.7g per kg LBM
= 160–200g minimum
= 200–220g ideal (cutting phase)
You’re currently at: 167g → just scraping the bottom end
Set at 210 and build around that
Adjust to:
2000cals
- Protein: 210g
- Carbs: 140–170g
- Fats: 55–65g
You’re in a very strong position:
- Training consistency
- Nutrition structure
- Deficit working
Now it’s just refinement:
Bring protein up to ~210g Trim fats slightly Hold calories steady Execute consistentlyLate one on a Sunday.
Modified back so I can still work, just making sure no tension or compression on spine / lumbar region.
Modified Back/Triceps (Back Injury)
Sunday, Mar 29, 2026 at 3:17pm
Spinning
Set 1: 5min 0s [Warmup]
Pull Up (Assisted)
"96kg bw"
Set 1: 54 kg x 12 [Warmup]
Set 2: 40 kg x 8 [Warmup]
Set 3: 27 kg x 4 [Warmup]
Set 4: 20.4 kg x 12
Set 5: 20.4 kg x 10
Set 6: 20.4 kg x 10 [Failure]
Iso-Lateral Row (Machine)
"Single arm rows"
Set 1: 20 kg x 15
Set 2: 20 kg x 15
Set 3: 20 kg x 15
Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 22.5 kg x 15
Set 3: 22.5 kg x 15 [Failure]
Set 4: 20.3 kg x 15
Set 5: 20.3 kg x 15 [Failure]
Cross Body Tricep Extension High To Low
Set 1: 6.8 kg x 12
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12
Modified back so I can still work, just making sure no tension or compression on spine / lumbar region.
Modified Back/Triceps (Back Injury)
Sunday, Mar 29, 2026 at 3:17pm
Spinning
Set 1: 5min 0s [Warmup]
Pull Up (Assisted)
"96kg bw"
Set 1: 54 kg x 12 [Warmup]
Set 2: 40 kg x 8 [Warmup]
Set 3: 27 kg x 4 [Warmup]
Set 4: 20.4 kg x 12
Set 5: 20.4 kg x 10
Set 6: 20.4 kg x 10 [Failure]
Iso-Lateral Row (Machine)
"Single arm rows"
Set 1: 20 kg x 15
Set 2: 20 kg x 15
Set 3: 20 kg x 15
Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 22.5 kg x 15
Set 3: 22.5 kg x 15 [Failure]
Set 4: 20.3 kg x 15
Set 5: 20.3 kg x 15 [Failure]
Cross Body Tricep Extension High To Low
Set 1: 6.8 kg x 12
Set 2: 6.8 kg x 12
Set 3: 6.8 kg x 12
Cheers mate, appreciate the feedback..Good luck with your CT scan…
Most of us old boys neglected mobility work me included it just makes us prone for injuries.
Calories: 2008
P:167g
C: 172g
F: 79g
Protein target -2.2–2.7g per kg LBM
= 160–200g minimum
= 200–220g ideal (cutting phase)
You’re currently at: 167g → just scraping the bottom end
Set at 210 and build around that
Adjust to:
2000cals
You will just feel fuller / less hungry
- Protein: 210g
- Carbs: 140–170g
- Fats: 55–65g
You’re in a very strong position:
And if you read any of my posts 10000 steps
- Training consistency
- Nutrition structure
- Deficit working
Now it’s just refinement:
My macros can be a bit inconsistent at times so struggle to get that 200+ protein but will work on it.
Will continue to dial in
Calories have been a bit out of whack the past couple days. Need to dail back in.
Lots of things hurt at the moment so just going through the motions.
Chest/Biceps (A)
Monday, Mar 30, 2026 at 6:25pm
Chest Press (Machine)
Set 1: 9 kg x 20 [Warmup]
Set 2: 18 kg x 15 [Warmup]
Set 3: 29 kg x 8 [Warmup]
Set 4: 43 kg x 4 [Warmup]
Set 5: 57 kg x 12
Set 6: 57 kg x 12
Set 7: 57 kg x 12
Chest Fly (Machine)
Set 1: 32 kg x 10 [Warmup]
Set 2: 52 kg x 12
Set 3: 52 kg x 12
Set 4: 52 kg x 12
Bicep Curl (Cable)
Set 1: 13.5 kg x 10 [Warmup]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12
Set 5: 20.3 kg x 12
EZ Bar Biceps Curl
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Cross Body Hammer Curl
Set 1: 7.5 kg x 15
Set 2: 7.5 kg x 15
Lots of things hurt at the moment so just going through the motions.
Chest/Biceps (A)
Monday, Mar 30, 2026 at 6:25pm
Chest Press (Machine)
Set 1: 9 kg x 20 [Warmup]
Set 2: 18 kg x 15 [Warmup]
Set 3: 29 kg x 8 [Warmup]
Set 4: 43 kg x 4 [Warmup]
Set 5: 57 kg x 12
Set 6: 57 kg x 12
Set 7: 57 kg x 12
Chest Fly (Machine)
Set 1: 32 kg x 10 [Warmup]
Set 2: 52 kg x 12
Set 3: 52 kg x 12
Set 4: 52 kg x 12
Bicep Curl (Cable)
Set 1: 13.5 kg x 10 [Warmup]
Set 2: 20.3 kg x 12
Set 3: 20.3 kg x 12
Set 4: 20.3 kg x 12
Set 5: 20.3 kg x 12
EZ Bar Biceps Curl
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Cross Body Hammer Curl
Set 1: 7.5 kg x 15
Set 2: 7.5 kg x 15
