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.
