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

 

[jonno_f]

Shoulders, shoulders and more shoulders. Because why not.

Shoulders/Abs (B)
Monday, Apr 27, 2026 at 6:17pm

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: 25 kg x 12
Set 5: 27.5 kg x 10
Set 6: 30 kg x 8 [Failure]

Single Arm Lateral Raise (Cable)
Set 1: 2.3 kg x 8 [Warmup]
Set 2: 9 kg x 8
Set 3: 6.8 kg x 10
Set 4: 6.8 kg x 10
Set 5: 4.5 kg x 12
Set 6: 4.5 kg x 12
Set 7: 2.3 kg x 15

Rear Delt Reverse Fly (Machine)
Set 1: 52 kg x 10 [Warmup]
Set 2: 73 kg x 12
Set 3: 73 kg x 12
Set 4: 73 kg x 10 [Failure]
Set 5: 52 kg x 10 [Drop]

Shrug (Dumbbell)
Set 1: 27.5 kg x 15
Set 2: 27.5 kg x 15
Set 3: 27.2 kg x 15

Lateral Raise (Dumbbell)
"Heavy partials"
Set 1: 20 kg x 20
Set 2: 20 kg x 20

Reverse Wrist Curl
"Super slow eccentric"
Set 1: 5 kg x 10

 

[darkHORSE]

Looks like a solid session, the only thing I’d say is you could probably leave a bit in the tank on some of those sets and just push the main ones hard. Just easier and safer to keep progressing that way.

 

[jonno_f]

Looks like a solid session, the only thing I’d say is you could probably leave a bit in the tank on some of those sets and just push the main ones hard. Just easier and safer to keep progressing that way.

Do you mean for example to keep the first DB
shoulder press exercise hard, but tone back the other exercises?

 

[darkHORSE]

Yeah pretty much. So push your main lift 'DB press' hard, that’s where your progression comes from. The rest you don’t need to take to failure every set, just keep them controlled and leave a rep or two in the tank. It’s more about managing fatigue then going all out on everything. Just easier to recover and keep progressing week to week.

 

[jonno_f]

Chest/Biceps
Tuesday, Apr 28, 2026 at 6:22pm

Bench Press (Dumbbell)
Set 1: 7.5 kg x 12 [Warmup]
Set 2: 12.5 kg x 10 [Warmup]
Set 3: 17.5 kg x 8 [Warmup]
Set 4: 22.5 kg x 12
Set 5: 22.5 kg x 12
Set 6: 22.5 kg x 12

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 6 [Warmup]
Set 2: 25 kg x 12
Set 3: 25 kg x 12

Chest Fly (Machine)
Set 1: 36 kg x 8 [Warmup]
Set 2: 52 kg x 12
Set 3: 52 kg x 12

Cross Body Hammer Curl
Set 1: 7.5 kg x 8 [Warmup]
Set 2: 12.5 kg x 12
Set 3: 12.5 kg x 12

Seated Incline Curl (Dumbbell)
Set 1: 7.5 kg x 10
Set 2: 7.5 kg x 10
Set 3: 7.5 kg x 10

Seated Wrist Extension (Barbell)
Set 1: 17.5 kg x 15
Set 2: 17.5 kg x 15

Reverse Wrist Curl
Set 1: 5 kg x 12
Set 2: 5 kg x 12

 

[jonno_f]

Added a couple extra reps to BB row PR without realizing. Winning.

Had to up the calories a bit today.

Back/Triceps (B)
Wednesday, Apr 29, 2026 at 6:08pm

Spinning
Set 1: 5min 0s

Bent Over Row (Barbell)
Set 1: 20 kg x 12 [Warmup]
Set 2: 40 kg x 8 [Warmup]
Set 3: 60 kg x 6 [Warmup]
Set 4: 80 kg x 4 [Warmup]
Set 5: 100 kg x 8 (+2)
Set 6: 90 kg x 10
Set 7: 80 kg x 12
Set 8: 60 kg x 15

Lat Pulldown (Cable)
Set 1: 18 kg x 8 [Warmup]
Set 2: 52 kg x 10
Set 3: 52 kg x 10
Set 4: 52 kg x 10

Straight Arm Lat Pulldown (Cable)
"V bar"
Set 1: 9 kg x 10 [Warmup]
Set 2: 13.5 kg x 15
Set 3: 13.5 kg x 15

Triceps Pushdown
Set 1: 24.8 kg x 8 [Warmup]
Set 2: 31.5 kg x 10
Set 3: 31.5 kg x 10
Set 4: 31.5 kg x 10

Cross Body Tricep Extension High To Low
Set 1: 9 kg x 8
Set 2: 6.8 kg x 10
Set 3: 6.8 kg x 10

Triceps Kickback (Cable)
Set 1: 4.5 kg x 15
Set 2: 2.3 kg x 15 [Drop]
Set 3: 2.3 kg x 12