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

 

[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

 

[Kiwisaffa]

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.

Yea mate doing the logging is showing me how shit and inconsistent my diet is.

 

[Kiwisaffa]

Thursday 19 March

Sleep was average but still felt ok sleep score 39/100

4:30 am home cardio

Treadmill 45 mins walking on incline

Had 900g plain Greek yoghurt and 3 scoops whey for lunch

After work :

Delt training machine

Sitting cable reverse flys

Rear delts

6kg x 40

8 x 25

10 x 15 drop to 6 x 2

Delt training machine

Sitting cable side laterals

4kg x 30

6 x 25

8 x 5 drop to 6 x 18

Db shrug

46 kg x 25 drop 22kg x 20

48 x 14 drop 22 x 20

50 x 10 drop 22 x 20

Water about 3 litres

Steps 11,686

My son’s 17th birthday had pizza and cake.

Daily Nutrition Summary

900 g plain Greek yogurt + 3 scoops whey

≈ 850 kcal — Protein 150 g | Carbs 45 g | Fat 15 g

Protein bar post workout

≈ 400 kcal — Protein 48 g | Carbs 30 g | Fat 12 g

6 slices chicken pizza

≈ 1,800 kcal — Protein 90 g | Carbs 210 g | Fat 70 g

Small slice birthday cake

≈ 250 kcal — Protein 3 g | Carbs 35 g | Fat 12 g

Total Intake

≈ 3,300 kcal — Protein 291 g | Carbs 320 g | Fat 109 g

 

[Kiwisaffa]

Friday 20 March Log

Doing the logging has highlighted to me how shit my diet and diet consistency is. It is hard with the job, the kids and cooking for everyone, then cooking seperate meals for me (which I don’t do) . Excuses I know mad respect to the guys who can manage family commitments and keep a strict diet. Any advice or criticism welcome fellas.

Sleep was great 66/100, to my standards anyway. Never get anything over 75/100 (Garmin)

Fasted until pre workout protein bar

Seated Calf raises
40kg x 50
40 x 40
40 x 30

Chest press neutral grip
50kg x 30
57 x 20
64 x 15
71 x 12 drop 43 x 18

Db press (careful with shoulder
15 kg x 40
17.5 x 27
20 x 18 drop 15 x 14

Body weight Dips ( didn’t go too deep, shoulder felt ok)
12
12
9

Machine dips
64kg x 30
71 x 25
77 x 12

Peck flys machine
30kg x 20
36 x 12 drop 30 x 12 drop 23 x 15

Tricep cable push downs
55 x 20
59 x 11 drop 36 x 14

Triceps Rope extension
36 x 16
32 x 20 drop 23 x 13

Steps 8.248

Water 3 litres

Daily Nutrition Summary

2 × protein bars
≈ 800 kcal — Protein 96 g | Carbs 60 g | Fat 24 g

2 × chicken wraps (chicken, lettuce, avocado, cheese)

≈ 900 kcal — Protein 70 g | Carbs 60 g | Fat 40 g

2 × Angus beef sausage

≈ 300 kcal — Protein 30 g | Carbs 2 g | Fat 22 g

Total Intake

≈ 2,000 kcal — Protein 196 g | Carbs 122 g | Fat 86 g

 

[Kiwisaffa]

Sunday 22 March

Had ok sleep 50/100, feel rested.

Mid morning fasted quad session

Barbell squat - deep squats
Body weight warmup x 10
50 kg x 20
60 x 17
70 x 10
80 x 9

Db front squats deep squats
40kg x 12
42.5 x 10
45 x 8

Leg extensions
43 kg x 30
50 x 20
50x 15 forgot to change weight haha
57 x 12 drop 30 x 10

Water 3 litres

Steps 7559

Daily Nutrition Summary

2 × triple beef patty burgers (6 patties, 6 slices cheese, brioche buns)

≈ 2,200 kcal — Protein 150 g | Carbs 80 g | Fat 150 g

450 g plain Greek yogurt + 2 scoops whey

≈ 500 kcal — Protein 85 g | Carbs 25 g | Fat 8 g

Total Intake

≈ 2,700 kcal — Protein 235 g | Carbs 105 g | Fat 158 g

 

[ozzyboy]

You’re actually doing a lot right here brother. Training is solid and the volume is high. No issues there. Biggest limiter is exactly what you already called out.. diet consistency. That makes progress unpredictable especially if you’re trying to cut or recomp. I won't get into how to fix that, you probabl already know. With the training, only thing I’d tweak is you’re doing a lot of high rep and drop sets every session. Good for intensity but long term you’ll stall. add some progressive top sets like 6 to 10 reps on your main lifts so you’ve got something measurable to progress week to week.

 

[Kiwisaffa]

Monday 23 March

No weigh in this morning no gym in the am. No scale at home.

Best sleep score I’ve had to date 80/100 ready for the week

Fasted until pre workout 2 scoops whey half tub Greek yoghurt

T bar rows
20kg 25
30 x 17
40 x 11
45 x 8 drop 20 x 15

Seated cable rows underhand
32 kg x 14
36 x 12
41 x 10
46 x 9 Drop 27 x 15

Neutral grip lat pull downs
64 kg x 12 drop 46 x 11
68 x 10 drop 46 x 10
73 x 8 drop 46 drop 46 x 10

Cable biceps curls straight bar
46kg x 20 drop 27 x 20
50 x 12 drop 27 x 12

Cable hammers
27 x 30
32 x 20
36 x 15

Daily Nutrition Summary

900 g plain Greek yogurt + 4 scoops whey

≈ 1,000 kcal — Protein 175 g | Carbs 50 g | Fat 18 g

300 g beef mince, kidney beans, cheese, ½ avocado

≈ 950 kcal — Protein 75 g | Carbs 20 g | Fat 65 g

Total Intake

≈ 1,950 kcal — Protein 250 g | Carbs 70 g | Fat 83 g

 

[Kiwisaffa]

You’re actually doing a lot right here brother. Training is solid and the volume is high. No issues there. Biggest limiter is exactly what you already called out.. diet consistency. That makes progress unpredictable especially if you’re trying to cut or recomp. I won't get into how to fix that, you probabl already know. With the training, only thing I’d tweak is you’re doing a lot of high rep and drop sets every session. Good for intensity but long term you’ll stall. add some progressive top sets like 6 to 10 reps on your main lifts so you’ve got something measurable to progress week to week.

Thanks bro I’ll take that advice

 

[Kiwisaffa]

Tuesday 24 March

Sleep average 34/100 feel fine though.

5 am weigh in at gym- 100.7kg weight increased by 300grams since one week ago

Fasted

Decline sit-ups with 10kg ball
35 reps
20 reps

RDL barbell
40 kg x 12
50 kg x 12
60 x 12

Sitting Leg curls
36 x 20 ss lying down 30 x 12
43 x 14 ss lying down 30 x 12

Incline treadmill walk 15 mins

After work

Pre workout banana and protein bar

Incline Db presses normal
15 kg warmup x 15
25 x 14
27.5 x 12
30 x 7 (****ing shoulder pinch had to stop)

Chest press neurtral grip
64 x 15
74 x 14
77 x 11

Dips body weight
13
12
10

Db flys
15 kg x 20
15 kg x 20

Dip machine
77 kg x 20
84 x 15
91 x10

Tricep rope (push down? )
27 kg x 20
32 x 19
36 x 15

Push down straight bar
64 x 9 drop 55 x 9 drop 46 x 11

Skull crusher barbell super set close grip press with the same bar:
20 kg x 13 super set 10
20 x 12 ss 8

Rope 23 kg x 50 reps

20 mins sauna

Water 4 litres

Steps 11,169

Daily Nutrition Summary

Protein bar + banana (pre-workout)

≈ 500 kcal — Protein 48 g | Carbs 55 g | Fat 12 g

½ chicken (lunch)

≈ 600 kcal — Protein 60 g | Carbs 0 g | Fat 40 g

Post workout mince pasta

≈ 950 kcal — Protein 75 g | Carbs 75 g | Fat 45 g

Yoghurt + whey

≈ 550 kcal — Protein 70 g | Carbs 10 g | Fat 5 g

Total Intake

≈ 2,600 kcal — Protein 253 g | Carbs 140 g | Fat 102 g

 

[Kiwisaffa]

Wednesday 25 March log

Had average sleep, 34/100 sleep score. Feel average but not too bad.

Fasted after work training:

Reverse cable flys
5.7 kg each side x 40
7.9 x 20
10.2 x 14 drop 5.7 x 17

Side laterals
6 kg x 35
7 x 25
8 x 20
9 x 15 vs drop 6 x 25

Front raises with plate
10 kg x 25
10 kg x 30 (shoulder feel better during /after this set)
15 x 20

Db shrug
47.5 x 15 drop 22.5 x 20
50 x 10 drop 22.5 x 20
50 x 10 drop 22.5 x 20

Seated calve raises
50 x 32
50 x 30
50x 25
50 x 20

Water 3 litres today

Steps 7,556

Daily Nutrition Summary

Post-workout — 450 g plain Greek yogurt + 3 scoops whey

≈ 600 kcal — Protein 110 g | Carbs 25 g | Fat 10 g

2 × chicken wraps (200 g chicken each, ½ avocado total, cheese, coleslaw, garlic aioli)

≈ 1,300 kcal — Protein 130 g | Carbs 70 g | Fat 70 g

Total Intake

≈ 1,900 kcal — Protein 240 g | Carbs 95 g | Fat 80 g

 

[Kiwisaffa]

Friday 27 March log

Sleep was good no bothering with sleep score not accurate imo

Fasted until pre work out after work:

Quick arm session today:

Cable rope tricep bicep super sets:

36 kg x 30 Tricep super set x 38 bicep hammers
42 x 22 super set x 30
45 x 18 super set x 22

Cable straight bar bicep tricep super sets
64 kg x 12 tricep push down super set 50 kg cable curls x 14
68 x 11 ss 55 x 10
73 x 10 ss 55 x 13
32 x 25 ss 32 x 25

Ez bar skull crush super set bicep curls
25 kg x 6 super set x 10 curls too heavy
20 x 7 super set x 12

To finish
Db curls 8 kg x 28 drop 5 kg x 25

Tricep push down straight bar 10.2kg x 44

Water 3litres

Steps 8,113

Daily Nutrition Summary

Dare iced coffee (≈45 g protein)

≈ 300 kcal — Protein 45 g | Carbs 30 g | Fat 5 g

Protein bar (pre-workout)

≈ 400 kcal — Protein 48 g | Carbs 30 g | Fat 12 g

Large salad (avocado, feta, pumpkin seeds, veg mix)

≈ 600 kcal — Protein 20 g | Carbs 25 g | Fat 45 g

8 × Wagyu beef sausages (~12 g protein each)

≈ 1,600 kcal — Protein 96 g | Carbs 8 g | Fat 130 g

Total Intake

≈ 2,900 kcal — Protein 209 g | Carbs 93 g | Fat 192 g

 

[Kiwisaffa]

Saturday 28 March log

Nice sleep in awesome sleep and well rested.

Mid morning fasted quad session

I’ve stuck to the same workout as last week, just updated the reps and weight in (brackets). This was my first ever time actively training for progression, comparing what I did before to today. Must say it makes you push yourself more as you want to outperform the previous session. I like it

Everything in (brackets) today’s work

Barbell squat - deep squats
Body weight warmup x 10 (bar only x 12)
50 kg x 20
60 kg x 17 (x 18)
70 kg x 10 (x 13)
80 kg 9 ( x 11)
(90 kg x 7 )

Db front squats deep squats
40kg x 12
42.5 kg x 10 ( x 12)
45 kg x 8 ( x 10)
(47.5 kg x 9)

Leg extensions
43 kg x 30
50 kg x 20 ( x 23)
(57 kg x 14)
(64 kg x 11 drop 30 x 11)

Water 4 litres

Steps 6,326 @ 7:17 pm

Daily Nutrition Summary

900 g plain Greek yogurt + 5 scoops whey

≈ 1,100 kcal — Protein 200 g | Carbs 55 g | Fat 20 g

300 g pork (in soup with bok choy) + 2 cups white rice

≈ 1,000 kcal — Protein 60 g | Carbs 95 g | Fat 40 g

Total Intake

≈ 2,100 kcal — Protein 260 g | Carbs 150 g | Fat 60 g

 

[Dunstone]

Your go some great things going on here.

Diet. While is appear to be organically brought together, your seem to have a real focus on hitting your protein number….. Tracking it through an app or even an AI may give you a
A clear picture.

If you check my logs out you see that protein and step are non-negotiable min 2g/kg protein and 10000 steps…. If your keen liss 30min pwo.