8 Week Comp - KiwiSaffa

[ozzyboy]

Thanks mate. Yes that’s why I stopped the db presses. Neutral grip is fine. I’m coming off a shoulder injury so I’m going much lighter weights at the moment. Feels ok today, but I can feel some pain in there.

Shoulder issues can get nasty if not careful. It's good that you're aware.

 

[Kiwisaffa]

Wednesday 18 March log

Didn’t train yesterday my body was tired and I went to bed 8pm

Had excellent sleep 70/100 feeling energised today.

Fasted until 6pm had protein bar pre workout

Bent over barbell row

50kg x 20 reps

60 x 13

70 x 9

75 x 8 drop set to 50 x 12

Lat pulldown/ pullover close grip

41 kg x 20 reps

59 x 12

64 x 10

68 x 8 drop set to 46 x 12

Cable rows close grip

36 kg x 17reps

50 x 9 drop 42x 9 drop 32 x 10

Biceps

20 kg x 36 barbell curls

30 kg x 15 drop 20 kg x 15 drop 12.5 x 15

Cable rope hammers

46 x 18 reps

46kg x 15 reps drop 36 x 14 32x 15 drop 27 x 10

Steps today 6,706

Water 3 litres

Daily Nutrition Summary

2 × BSc 90 g low-carb protein bars

≈ 800 kcal — Protein 96 g | Carbs 60 g | Fat 24 g

Large chicken curry (300 g chicken + curry sauce + 2 cups white rice)

≈ 1,100 kcal — Protein 75 g | Carbs 120 g | Fat 30 g

Total Intake

≈ 1,900 kcal — Protein 171 g | Carbs 180 g | Fat 54 g

 

[darkHORSE]

Friday log:

Had good sleep 66/100 feeling great.

No cardio in the am today. Need to keep calories low.

After work:

1. Dumbbell Chest Tri-Set

(Only rest between sets, not between exercises)

Set 1 – 10 kg dumbbells

• Dumbbell Fly – 15 reps

• Neutral Grip Chest Press (palms together) – 15 reps

• Neutral Grip Dumbbell Press – 15 reps


Set 2 – 12.5 kg dumbbells

• Dumbbell Fly – 15 reps

• Neutral Grip Chest Press (palms together) – 15 reps

• Neutral Grip Dumbbell Press – 15 reps


Set 3 – 15 kg dumbbells

• Dumbbell Fly – 15 reps

• Neutral Grip Chest Press (palms together) – 15 reps

• Neutral Grip Dumbbell Press – 15 reps


2. Neutral Grip Push-Ups (on hex dumbbells)

• 20 reps

• 20 reps

• 15 reps


3. Machine Chest Press (Neutral Grip) – Drop Sets

• 57 kg × 15 → drop to 36 kg × 15

• 64 kg × 15 → drop to 36 kg × 15

4. Dip Machine (Neutral Grip)

• 77 kg × 22

• 84 kg × 15

• 91 kg × 10 → superset 64 kg × 20


5. Cable Tricep Pushdowns

• 36 kg × 20

• 46 kg × 14

• 55 kg × 10 → drop set 36 kg × 12


6. Rope Tricep push down

• 23 kg × 25

• 27 kg × 17

• 32 kg × 14



Right shoulder feeling much better from band work I’ve done this week and very good warmup. Not ready for heavier weights yet. Not touching barbell again specially flat bench.

Water today 3litres

Steps 8,172

Daily Nutrition Snapshot

Pre-Workout

Protein Bar

Protein: 48 g

Post-Workout

300 g Grilled Flake + 2 Fried Calamari Rings

900 g Greek Yogurt + 3 Scoops Whey (25 g protein each)

Total Daily Intake

Calories: ~1,830 kcal

Protein: ~243 g

Carbohydrates: ~66 g

Fat: ~33 g

1830 cals with that workload is pretty low, especially with all that volume. Protein is looks good but carbs are very low. Nothing wrong if you bump carbs slightly around training.

 

[phukit]

KiwiSaffa First ever log:

Current weight 102kg

Estimated body fat 20%

Goal weight by end of challenge 95kg

Estimated goal body fat 15%


Supplements and protocol

Creatine 10 g per day

Fish oil omega 3 4000mg per day

magnesium glycinate 4,600 mg



Test E 250 mg @ 300mg per week split Mon/ Wed/ Fri



Target calories 2500 per day

Maintenance calories 3,250 per day

Only measuring protein intake and calories

Targeting 200g protein daily

Target steps 12,500 minimum daily


My training plan for the 8 weeks:

Sunday - Legs

Monday - Chest tris

Tuesday - Back bi

Wednesday- Shoulder traps

Thursday - Legs

Friday - Rest

Saturday - Back chest arms

25 min Cardio every morning fasted before work Mon - Friday

Targeting 7 - 8 hours quality sleep

Currently dealing with a dodgy right shoulder from a barbell bench press injury.

Public holiday Monday session:

This week swapping chest and delt days

Seated calf raises

50 kg x 40 reps

70 kg x 20

90 kg x 10 ss 50 x 15

Rear delts - crossover reverse flys jay cutler style

3.4kg per side x 40 reps

5.7 kg per side x 25

7.9 kg per side x 20 drop set to 3.4 kg x 30

Side laterals thump up for shoulder comfort

6 kg dumbbells x 30 reps

7 kg x 20

8 kg x 15 drop set to 6 kg x 15

Db Shrug

40kg x 25 reps

42.5kg x 21 drop set to 22.5 x 23

45 kg x 14 drop set to 22.5 kg x 20

Food & Macro Summary Monday

Marlin steaks (250 g) cooked in olive oil

Protein: ~63 g • Fat: ~29 g • Carbs: 0 g • Calories: ~510 kcal

Large salad (avocado, feta, pumpkin seeds, cucumber, balsamic)

Protein: ~19 g • Fat: ~46 g • Carbs: ~27 g • Calories: ~580 kcal

Plain Greek yogurt (900 g, full-fat)

Protein: ~90 g • Fat: ~45 g • Carbs: ~27 g • Calories: ~870 kcal

Protein powder (4 scoops)

Protein: 100 g • Fat: ~6 g • Carbs: ~8 g • Calories: ~480 kcal

Total Intake
Protein: ~272 g
Fat: ~126 g
Carbs: ~62 g
Calories: ~2,470 kcal

Steps - 10,472 ( no cardio today)

As I’m writing this Tuesday morning I had a quality sleep score of 78/100 measured by my sports watch.

You should carve out nicely. Results will be good