8 Week Comp - JonnoF - Mini Comp Training Log

[keith432]

Good call, better to keep things moving than push it and aggravate the back. One off day with the macros won’t matter in the big picture.

 

[jonno_f]

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