8 Week Comp - KiwiSaffa

[Kiwisaffa]

Monday 27 April — Training Log 1

Wake:
04:30 — well rested

AM Routine — Cardio & Sauna

• Cardio: 25 minutes (target for weekdays)
• Sauna session

Note:
New am weekday routine focused on cardio + hydration to manage elevated hematocrit (HCT).

• Target: 25 mins cardio (Mon–Fri)
• Water: minimum 5 litres daily

PM Session — Push (L)

Warm-up — Incline Triple DB Set (Flys → Neutral Press → Standard Press)

• 15 kg × 15 reps × 3 (45 total reps)

Incline Dumbbell Press (shoulder improving)

• 30 kg × 12
• 32.5 kg × 10
• 35 kg × 8

Bodyweight Dips

• 16 reps
• 16 reps
• 13 reps

Side Lateral Raises

• 7 kg × 25
• 8 kg × 19
• 9 kg × 15

Tricep Rope Pushdowns

• 27 kg × 50
• 50 kg × 12

Straight Bar Pushdowns

• 50 kg × 14
• 64 kg × 10

• Steps: 10,507
• Water: 5 litres

Nutrition

Lunch — 1 cup white rice + 150 g beef (carrots & potatoes)
≈ 600 kcal — Protein 40 g | Carbs 60 g | Fat 20 g

Dinner — 300 g steak + 2 cups white rice + 2 cups broccoli
≈ 900 kcal — Protein 75 g | Carbs 95 g | Fat 25 g

Post-dinner — 1 tub Greek yogurt + 3 scoops whey
≈ 900 kcal — Protein 160 g | Carbs 50 g | Fat 15 g

Total Intake

≈ 2,400 kcal — Protein 275 g | Carbs 205 g | Fat 60 g