8 Week Comp - JonnoF - Mini Comp Training Log

[seventies voodoojuice]

Weight still dropping, 95kg this morning.

Workout was ok, got it done.

Pull
Wednesday, Apr 22, 2026 at 6:39pm

Pull Up (Assisted)
Set 1: 54 kg x 12 [Warmup]
Set 2: 40 kg x 8 [Warmup]
Set 3: 27 kg x 4 [Warmup]
Set 4: 13.6 kg x 8
Set 5: 13.6 kg x 8
Set 6: 13.6 kg x 8

Iso-Lateral Row (Machine)
Set 1: 31.3 kg x 8 [Warmup]
Set 2: 61.3 kg x 8
Set 3: 61.3 kg x 8
Set 4: 61.3 kg x 10

Face Pull
Set 1: 20.3 kg x 20
Set 2: 20.3 kg x 20
Set 3: 20.3 kg x 20
Set 4: 20.3 kg x 20

Rope Straight Arm Pulldown
Set 1: 20.3 kg x 15
Set 2: 20.3 kg x 15
Set 3: 20.3 kg x 15
Set 4: 20.3 kg x 15

Single Arm Curl (Cable)
Set 1: 9 kg x 10
Set 2: 9 kg x 10
Set 3: 9 kg x 10

Seated Incline Curl (Dumbbell)
Set 1: 7.5 kg x 12
Set 2: 7.5 kg x 12
Set 3: 7.5 kg x 15

Great effort man.

 

[jonno_f]

The weight continues to drop, 95kg so 5kg down from the start, but I feel deflated. The extra fat / bulk gave me a false sense of size I think, made me feel bigger than I actually am.

I so badly want to get to my first cycle and pack on some muscle. Just wanna pin all the things and grow. But I think I'm a high aromatizer at this body fat still. I know it's not the right time yet

 

[slider45]

Don't rush it imo. Get a bit leaner + hold your strength... then run it. You’ll get way more out of your cycle.

 

[jonno_f]

Adding light BB squats back in. Back seems ok. Will stay light for a long while yet.

Legs
Thursday, Apr 23, 2026 at 6:16pm

Squat (Barbell)
Set 1: 20 kg x 15 [Warmup]
Set 2: 60 kg x 8 [Warmup]
Set 3: 80 kg x 4 [Warmup]
Set 4: 100 kg x 5
Set 5: 100 kg x 5

Bulgarian Split Squat
2x20kg db
Set 1: 0 kg x 8 [Warmup]
Set 2: 20 kg x 8
Set 3: 20 kg x 8

Leg Extension (Machine)
Set 1: 77 kg x 10
Set 2: 77 kg x 10

Lying Leg Curl (Machine)
Set 1: 50 kg x 12
Set 2: 50 kg x 12

Calf Extension (Machine)
Set 1: 144 kg x 15
Set 2: 144 kg x 15
Set 3: 144 kg x 15

Cycling
"LISS" 10m

 

[jonno_f]

Don't rush it imo. Get a bit leaner + hold your strength... then run it. You’ll get way more out of your cycle.

Yeah I'm just getting a bit impatient. My original deal with my self was to reach 90kg before even considering a cycle. Will stay the course. Just having a whinge.

My logic was if I can't get to 90kg then it means I don't have enough discipline with my macros to justify blasting.

 

[Fletch Elliot]

We...are...back! Felt deflated and shit but we are back

Calories have been low past couple days because I've been sedate as ****. Have broken through my 96kg platue though and came in at 95.5 the past 2 days. It's probably the pseudo. I've been smashing the fluids but just constantly thirsty.

Push
Tuesday, Apr 21, 2026 at 6:20pm

Bench 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: 25 kg x 12
Set 5: 25 kg x 12
Set 6: 25 kg x 12

Incline Bench Press (Dumbbell)
Set 1: 25 kg x 10
Set 2: 25 kg x 10

Shoulder Press (Dumbbell)
Set 1: 20 kg x 8 [Warmup]
Set 2: 25 kg x 10
Set 3: 25 kg x 9
Set 4: 25 kg x 8

Triceps Rope Pushdown
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

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 10 [Warmup]
Set 2: 4.5 kg x 12
Set 3: 6.8 kg x 10
Set 4: 4.5 kg x 12

Overhead Triceps Extension (Cable)
Set 1: 13.5 kg x 12
Set 2: 13.5 kg x 10 [Failure]
Set 3: 13.5 kg x 10

Single Arm Lateral Raise (Cable)
Set 1: 4.5 kg x 12
Set 2: 4.5 kg x 12
Set 3: 4.5 kg x 12

Seated Wrist Extension (Barbell)
Set 1: 17.5 kg x 20
Set 2: 17.5 kg x 20

Reverse Wrist Curl
"Dumbell for the tennis elbow"
Set 1: 2.5 kg x 15
Set 2: 2.5 kg x 15

Todays macros

View attachment 8275

Yesterday's

View attachment 8276

Good to hear brother!

 

[jonno_f]

Arms, on a Saturday. Who needs anything else in life.

Arm Pump Supersets
Saturday, Apr 25, 2026 at 11:31am

Triceps Rope Pushdown
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 20.3 kg x 12
Set 3: 22.5 kg x 12
Set 4: 24.8 kg x 12

Bicep Curl (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 18 kg x 12
Set 3: 20.3 kg x 12
Set 4: 22.5 kg x 12

Face Pull
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 22.5 kg x 15
Set 3: 22.5 kg x 15
Set 4: 22.5 kg x 15

Upright Row (Cable)
Set 1: 13.5 kg x 12 [Warmup]
Set 2: 22.5 kg x 15
Set 3: 22.5 kg x 15
Set 4: 22.5 kg x 15

Triceps Extension (Barbell)
Set 1: 20 kg x 20
Set 2: 20 kg x 20
Set 3: 20 kg x 15 [Failure]
Set 4: 20 kg x 15 [Failure]

EZ Bar Biceps Curl
Set 1: 15 kg x 15
Set 2: 15 kg x 15
Set 3: 15 kg x 15
Set 4: 15 kg x 15 [Failure]

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
Set 5: 5 kg x 10 [Drop]
Set 6: 2.5 kg x 10 [Drop]

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

 

[jonno_f]

Cardio day

Cardio / Active Rest
Sunday, Apr 26, 2026 at 11:52am

Spinning
Set 1: 45min 0s