8 Week Comp - KiwiSaffa

[Big_Yon]

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.

hey bro thought I’d pop in and share the love, sounds like bursitis or inflammation around the bursa sack- have you looked at any shoulder band mobility drills before bench/shoulder days ? As a rehab and prehab?

I try to get some dry needling work around that particular area also, would recommend a well versed practitioner or someone very experienced

 

[Dunstone]

Nice work here, but your probably not in a deficit with the meals

Curry seems to a regular dish, so let's drop 350cals out of that meal but keep the volume up…

Lean Chicken Pumpkin Curry (Cut-Friendly)

• 240 g chicken breast (diced)
• 220 g pumpkin (cubed small)
• 185 g cooked white rice
• 1 tbsp curry paste
• ~80 ml light coconut cream
• ½–1 cup water
• Salt, pepper, garlic (optional)

Total Macros

• Calories: ~775 kcal
• Protein: ~80 g
• Carbs: ~70 g
• Fat: ~16–18 g

Need more volume? Add a cup of spinach or zucchini. 800cal meal

 

[Kiwisaffa]

Wednesday 1 April log

Well rested had good sleep

Trained after work

Barbell rows
50kg x 20
60 x 16
70 x 10
80 x 6

Triangle grip cable rows
27 kg x 25
32 x 17
36 x 15
41 x 11

Machine sitting wide grip row

35 kg per side x 20 reps
35 x 15
35 x 15

Barbell curls drop set

25 kg x 15 reps drop to 20kg x 12 drop to 17.5 kg x 11 drop to 15 kg x 10 reps

Cable hammers
32 kg x 32 reps
36 x 20
41 x 17
46 x 12

20 mins sauna

4 litres water today

Steps 8,523

Daily Nutrition Summary

1.5 tubs Greek yogurt + 6 scoops whey

≈ 1,500 kcal — Protein 300 g | Carbs 75 g | Fat 30 g

Large spaghetti with beef mince + 100 g cheese

≈ 1,300 kcal — Protein 85 g | Carbs 110 g | Fat 65 g

Total Intake

≈ 2,800 kcal — Protein 385 g | Carbs 185 g | Fat 95 g

 

[Kiwisaffa]

hey bro thought I’d pop in and share the love, sounds like bursitis or inflammation around the bursa sack- have you looked at any shoulder band mobility drills before bench/shoulder days ? As a rehab and prehab?

I try to get some dry needling work around that particular area also, would recommend a well versed practitioner or someone very experienced

Thanks for that bro. Yea I work with bands before push days and st least one more day for about 20 mins, range of movements either outward rotation under slight load slow and controlled, seems to work well. First time that I’ve dealt with a shoulder injury like this, seems to stick around not going away.

 

[Big_Yon]

Thanks for that bro. Yea I work with bands before push days and st least one more day for about 20 mins, range of movements either outward rotation under slight load slow and controlled, seems to work well. First time that I’ve dealt with a shoulder injury like this, seems to stick around not going away.

Shoulder niggles can be nasty man, last big one I had was due to bursitis and I couldn’t bench for half a year. Similar issue and pressing from shoulder to lockout was a no go but any side lateral movement or upright movement not an issue, I became pretty proficient in db side laterals in those 6 months

But I do swear by dry needling and getting a tune up from the Physio.

Hope it gets sorted soon man!

 

[Kiwisaffa]

Friday, 3 April – Training Log

Sleep:

Slept in until 7:00 AM feel very well rested

Chest tricep Session:

Mid-morning fasted workout

Chest Incline Triple Superset

(All incline — DB fly → DB press (together) → Neutral grip incline press)

• 12.5 kg (warm-up): 10 / 10 / 10 (30 total reps)
• 15 kg: 15 / 15 / 15 (45 total reps)
• 17.5 kg: 12 / 12 / 12 (36 total reps)
• 20 kg: 10 / 4 (failure) / 10 (24 total reps)

Awesome pump doing this

Bodyweight Dips
• 13
• 12
• 11
• 10

Assisted Machine Dips (Triceps focus – lockout & squeeze)
• 77 kg × 17
• 84 kg × 10
• 84 kg × 8 → Drop: 50 kg × 20


Superset: Push-Ups + Rope Cable Pushdowns
• 12 push-ups → 27 kg × 20
• 11 push-ups → 27 kg × 19
• 11 push-ups → 27 kg × 18

Cable Triceps Pushdowns (Straight Bar)
• 68 kg × 11
• 73 kg × 9
• 77 kg × 8 → Drop: 50 kg × 7 → Drop: 36 kg × 8

Chest Fly Machine (Finisher)

• 30 kg × 50 reps

Steps 7,759

Water 3 litres

Daily Nutrition Summary

4 × Wagyu sausages

≈ 800 kcal — Protein 48 g | Carbs 4 g | Fat 65 g

2 × Coles pita wraps

≈ 400 kcal — Protein 12 g | Carbs 70 g | Fat 6 g

Large mince dish + 2 cups white rice

≈ 1,200 kcal — Protein 80 g | Carbs 100 g | Fat 50 g

450 g Greek yogurt + 3 scoops whey

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

Total Intake

≈ 3,000 kcal — Protein 250 g | Carbs 199 g | Fat 131 g

 

[Kiwisaffa]

Sunday 5 April – Training Log



Wake-Up:

04:30 AM – Early start to take Mrs to work. Feeling tired. Straight to the Gym.

Visited a different Goodlife gym in search of a hack squat machine, with success.

Leg Session

1. RDL + Seated Calf Raise (Superset)

• Bar (warm-up) x 12
• 45 kg x 20 reps → SS 60 kg calf raise x 25
• 55 kg x 17 reps → SS 60 kg calf raise x 23
• 60 kg x 15 reps → SS 60 kg calf raise x 19
• 65 kg x 12 reps → SS 60 kg calf raise x 20



2. Hack Squat

• Bodyweight (warm-up) x 12
• 30 kg x 12 reps
• 40 kg x 12 reps
• 50 kg x 10 reps

Holy shit this is worse than normal squats

3. Leg Extensions

• 36 kg x 30 reps

• 41 kg x 25 reps

• 45 kg x 20 reps

• 50 kg x 19 reps

• 54 kg x 13 reps

Legs fully cooked.

Sauna – 20 minutes

Water 3litres

Steps 6123 @ 7:30 pm , won’t do much more

Daily Nutrition Summary

Post-workout — mince (2 cups) with carrots & potatoes + 1 cup rice

≈ 1,100 kcal — Protein 75 g | Carbs 90 g | Fat 45 g

Lunch — 1 × triple beef burger (3 patties, 3 slices cheese, 1 brioche bun)

≈ 1,100 kcal — Protein 75 g | Carbs 40 g | Fat 75 g

4 × small Easter eggs with kids

≈ 200 kcal — Protein 3 g | Carbs 25 g | Fat 12 g

Dinner — 500 g plain Greek yogurt + 2 scoops whey

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

Total Intake

≈ 2,900 kcal — Protein 238 g | Carbs 180 g | Fat 140 g

 

[Kiwisaffa]

Sunday 5 April – Training Log



Wake-Up:

04:30 AM – Early start to take Mrs to work. Feeling tired. Straight to the Gym.

Visited a different Goodlife gym in search of a hack squat machine, with success.

Leg Session

1. RDL + Seated Calf Raise (Superset)

• Bar (warm-up) x 12
• 45 kg x 20 reps → SS 60 kg calf raise x 25
• 55 kg x 17 reps → SS 60 kg calf raise x 23
• 60 kg x 15 reps → SS 60 kg calf raise x 19
• 65 kg x 12 reps → SS 60 kg calf raise x 20



2. Hack Squat

• Bodyweight (warm-up) x 12
• 30 kg x 12 reps
• 40 kg x 12 reps
• 50 kg x 10 reps

Holy shit this is worse than normal squats

3. Leg Extensions

• 36 kg x 30 reps

• 41 kg x 25 reps

• 45 kg x 20 reps

• 50 kg x 19 reps

• 54 kg x 13 reps

Legs fully cooked.

Sauna – 20 minutes

Water 3litres

Steps 6123 @ 7:30 pm , won’t do much more

Daily Nutrition Summary

Post-workout — mince (2 cups) with carrots & potatoes + 1 cup rice

≈ 1,100 kcal — Protein 75 g | Carbs 90 g | Fat 45 g

Lunch — 1 × triple beef burger (3 patties, 3 slices cheese, 1 brioche bun)

≈ 1,100 kcal — Protein 75 g | Carbs 40 g | Fat 75 g

4 × small Easter eggs with kids

≈ 200 kcal — Protein 3 g | Carbs 25 g | Fat 12 g

Dinner — 500 g plain Greek yogurt + 2 scoops whey

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

Total Intake

≈ 2,900 kcal — Protein 238 g | Carbs 180 g | Fat 140 g

 

[seventies voodoojuice]

Fantastic effort bro,you will make awesome progress.

 

[Kiwisaffa]

Monday 6 April – Training Log

Morning

• Woke up at 7:00 am – well rested

• Decided to try a Push Day (Chest, Delts, Traps, Tricep )

Workout

Rear Delts – Reverse Cable Fly (Jay Cutler style)
• 5.7 kg/side × 43 reps
• 7.9 kg × 23 reps
• 10.2 kg × 16 reps → drop to 5.7 kg × 21

Side Delts – Single Arm Laterals (leaning on incline bench)
• 7 kg × 15 each side
• 7 kg × 16 each side
• 7 kg × 12 each side (right shoulder discomfort)

Side Laterals + Push-ups (Superset)
• 7 kg × 23 → Push-ups × 25
• 8 kg × 18 → Push-ups × 22
• 8 kg × 15 → drop to 6 kg × 12 → Push-ups × 23

Dips (Bodyweight → Assisted)
• 12 reps → assisted (64 kg) × 18
• 12 reps → assisted (68 kg) × 13
• 10 reps → assisted (73 kg) × 9 → drop to 54 kg × 8


Incline Chest Press Machine
• 20 kg/side × 18
• 20 kg/side × 15
• 20 kg/side × 14


Traps – Dumbbell Shrugs
• 45 kg × 20 → drop to 22.5 kg × 20
• 50 kg × 13
• 55 kg × 10 → drop to 25 kg × 16


Triceps – Pushdowns
• 14.7 kg × 100 reps
• 35.2 kg × 10 → drop to 23.8 kg × 10


Rope Pushdowns
• 14.7 kg × 17
• 17 kg × 11
• 19.3 kg × 10 → drop to 10.2 kg × 11

Chest Finisher – Machine Fly

• 40 kg × 30 → 10 sec rest → 15 → 10 sec rest → 10

May leave traps for pull days if I decide to pursue push pull legs

Water about 3 litres

Steps: 10,040 total

Included 25 min treadmill walk after dinner

Daily Nutrition Summary

Post-workout — 8 eggs, 2 kransky sausages, 1 cup white rice

≈ 1,150 kcal — Protein 75 g | Carbs 45 g | Fat 75 g

Greek yogurt (½ tub) + 2 scoops whey

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

Dinner — 250 g mince chili (kidney beans) + ½ avocado

≈ 700 kcal — Protein 55 g | Carbs 30 g | Fat 45 g

Greek yogurt (½ tub) + 2 scoops whey (dinner)

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

Total Intake

≈ 2,850 kcal — Protein 300 g | Carbs 125 g | Fat 136 g

 

[seventies voodoojuice]

Monday 6 April – Training Log

Morning

• Woke up at 7:00 am – well rested

• Decided to try a Push Day (Chest, Delts, Traps, Tricep )

Workout

Rear Delts – Reverse Cable Fly (Jay Cutler style)
• 5.7 kg/side × 43 reps
• 7.9 kg × 23 reps
• 10.2 kg × 16 reps → drop to 5.7 kg × 21

Side Delts – Single Arm Laterals (leaning on incline bench)
• 7 kg × 15 each side
• 7 kg × 16 each side
• 7 kg × 12 each side (right shoulder discomfort)

Side Laterals + Push-ups (Superset)
• 7 kg × 23 → Push-ups × 25
• 8 kg × 18 → Push-ups × 22
• 8 kg × 15 → drop to 6 kg × 12 → Push-ups × 23

Dips (Bodyweight → Assisted)
• 12 reps → assisted (64 kg) × 18
• 12 reps → assisted (68 kg) × 13
• 10 reps → assisted (73 kg) × 9 → drop to 54 kg × 8


Incline Chest Press Machine
• 20 kg/side × 18
• 20 kg/side × 15
• 20 kg/side × 14


Traps – Dumbbell Shrugs
• 45 kg × 20 → drop to 22.5 kg × 20
• 50 kg × 13
• 55 kg × 10 → drop to 25 kg × 16


Triceps – Pushdowns
• 14.7 kg × 100 reps
• 35.2 kg × 10 → drop to 23.8 kg × 10


Rope Pushdowns
• 14.7 kg × 17
• 17 kg × 11
• 19.3 kg × 10 → drop to 10.2 kg × 11

Chest Finisher – Machine Fly

• 40 kg × 30 → 10 sec rest → 15 → 10 sec rest → 10

May leave traps for pull days if I decide to pursue push pull legs

Water about 3 litres

Steps: 10,040 total

Included 25 min treadmill walk after dinner

Daily Nutrition Summary

Post-workout — 8 eggs, 2 kransky sausages, 1 cup white rice

≈ 1,150 kcal — Protein 75 g | Carbs 45 g | Fat 75 g

Greek yogurt (½ tub) + 2 scoops whey

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

Dinner — 250 g mince chili (kidney beans) + ½ avocado

≈ 700 kcal — Protein 55 g | Carbs 30 g | Fat 45 g

Greek yogurt (½ tub) + 2 scoops whey (dinner)

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

Total Intake

≈ 2,850 kcal — Protein 300 g | Carbs 125 g | Fat 136 g

Hardcore bro,I would classify rear delts and traps as pull group,but it does work in with you whole session either way.awesome on the protein man.well.done legend.

 

[Kiwisaffa]

Hardcore bro,I would classify rear delts and traps as pull group,but it does work in with you whole session either way.awesome on the protein man.well.done legend.

Thanks for that yea that makes sense, I’m so used to doing traps and rear delts on shoulder day, need to adjust to the new style. I am going to try it because I want to see how I respond to hitting everything twice a week

 

[seventies voodoojuice]

Thanks for that yea that makes sense, I’m so used to doing traps and rear delts on shoulder day, need to adjust to the new style. I am going to try it because I want to see how I respond to hitting everything twice a week

You will grow like the hulk hitting all groups twice a week.

 

[Kiwisaffa]

Tuesday 7 April Training log

Morning
• Wake-up: 4:30 am
• Slept well, feeling energised

Fasted Session (5:00 am – Abs & Cardio)

Hanging Leg Raises
• 30 reps
• 20 reps

Decline Sit-ups (10 kg ball complex)
• 10 sit-ups
• 10 side-to-side twists
• 10 sit-ups
• × 2 sets

Cardio
• 20 min incline walk

Evening Session – Back

(Back-only session before transitioning into Push/Pull/Legs split, as did some pulling movements yesterday)

Triangle Grip Lat Pulldown / Pullover
• 46 kg × 15 (warm-up)
• 64 kg × 20 (too light)
• 77 kg × 16
• 82 kg × 12
• 86 kg × 11
• 91 kg × 10
• 96 kg × 9
• 100 kg × 8
Felt strong here so kept going heavier.

Barbell Bent Over Row – Underhand (Mid Grip)
• 50 kg × 15
• 55 kg × 12
• 60 kg × 12
• 65 kg × 10

Barbell Bent Over Row – Overhand (Wide Grip)
• 65 kg × 10
• 65 kg × 10
• 65 kg × 9

• Steps: 10,430
• Water: ~3 litres

Daily Nutrition Summary

Pre-workout — ½ tub Greek yogurt + 2 scoops whey

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

Post-workout — ½ tub Greek yogurt + 2 scoops whey + oats (1 sachet)

≈ 650 kcal — Protein 90 g | Carbs 50 g | Fat 10 g

200 g chicken breast + double grated cheese + sriracha

≈ 640 kcal — Protein 70 g | Carbs 5 g | Fat 40 g

100 ml oat milk

≈ 50 kcal — Protein 1 g | Carbs 8 g | Fat 1.5 g

Total Intake
≈ 1,840 kcal — Protein 246 g | Carbs 88 g | Fat 60 g

 

[Kiwisaffa]

Wednesday 8 April — Training Log

Wake:
04:30 — well rested


### AM Session — Biceps + Cardio
(Made up for missed arm work on pull
Day)

Barbell Curls — Drop Set
- 35 kg × 6
- 30 kg × 6
- 25 kg × 6
- 20 kg × 6
- 17.5 kg × 8
- 15 kg × 8
- 12.5 kg × 12

Cable Hammer Curls
- 32 kg × 20
- 36 kg × 20
- 41 kg × 16

Cardio
- Treadmill (jog/walk) — 15 minutes


PM Session — Quads

Barbell Squats (Deep)
- Bodyweight × 10
- Bar only × 12
- 50 kg × 20
- 60 kg × 19
- 70 kg × 14
- 80 kg × 11
- 90 kg × 7

Leg Extensions
- 50 kg × 24
- 57 kg × 15
- 64 kg × 11
- 71 kg × 10

- Steps: 12,344
- Water: 3–4 litres

Nutrition

1 kg plain Greek yogurt + 4 scoops whey
≈ 1,000 kcal — Protein 175 g | Carbs 50 g | Fat 18 g

2 large bananas
≈ 240 kcal — Protein 2 g | Carbs 60 g | Fat 0 g

300 g mince + grated cheese + 1 cup pasta
≈ 1,050 kcal — Protein 75 g | Carbs 70 g | Fat 55 g

3 chicken drumsticks
≈ 450 kcal — Protein 45 g | Carbs 0 g | Fat 30 g

Total Intake
≈ 2,740 kcal — Protein 297 g | Carbs 180 g | Fat 103 g

 

[Kiwisaffa]

Thursday 9 April — Training log

Wake:
07:00 — slept in, working from home
Condition: Body tired

Push Session

Incline Chest Press (Machine)
- 43 kg × 20 (warm-up)
- 71 kg × 15
- 77 kg × 12
- 84 kg × 10

Dips (Bodyweight)
- 14 reps
- 13 reps
- 11 reps

Incline Dumbbell Press
- 20 kg × 16
- 22.5 kg × 14
- 25 kg × 10

Side Lateral Raises + Push-ups (Superset)
- 6 kg × 30 + 15 push-ups
- 7 kg × 25 + 14 push-ups
- 8 kg × 20 + 14 push-ups
- 9 kg × 19
- 10 kg × 15

Tricep Pushdown (Dip Machine)
- 84 kg × 20
- 91 kg × 11
- 98 kg × 9 → drop set 54 kg × 20

Tricep Rope Pushdowns
- 32 kg × 15
- 36 kg × 13
- 41 kg × 12
- 46 kg × 10
- 18 kg × 60

- Steps: 4,850
- Water: 3 litres


Nutrition

Breakfast — 3 beef sausages, 4 fried eggs, ½ avocado
≈ 900 kcal — Protein 55 g | Carbs 5 g | Fat 75 g

Pre-workout — oats (1 sachet), ½ tub Greek yogurt, 2 scoops whey
≈ 650 kcal — Protein 90 g | Carbs 50 g | Fat 10 g

Dinner — 4 slices chicken pizza (double meat)
≈ 1,400 kcal — Protein 80 g | Carbs 140 g | Fat 55 g

Total Intake
≈ 2,950 kcal — Protein 225 g | Carbs 195 g | Fat 140 g

 

[Big_Yon]

getting in a bit of volume in there man!

seems like your meals Fluctuate in terms of how many meals and calories is that due to time constraints?

 

[Fletch Elliot]

Wednesday 8 April — Training Log

Wake:
04:30 — well rested


### AM Session — Biceps + Cardio
(Made up for missed arm work on pull
Day)

Barbell Curls — Drop Set
- 35 kg × 6
- 30 kg × 6
- 25 kg × 6
- 20 kg × 6
- 17.5 kg × 8
- 15 kg × 8
- 12.5 kg × 12

Cable Hammer Curls
- 32 kg × 20
- 36 kg × 20
- 41 kg × 16

Cardio
- Treadmill (jog/walk) — 15 minutes


PM Session — Quads

Barbell Squats (Deep)
- Bodyweight × 10
- Bar only × 12
- 50 kg × 20
- 60 kg × 19
- 70 kg × 14
- 80 kg × 11
- 90 kg × 7

Leg Extensions
- 50 kg × 24
- 57 kg × 15
- 64 kg × 11
- 71 kg × 10

- Steps: 12,344
- Water: 3–4 litres

Nutrition

1 kg plain Greek yogurt + 4 scoops whey
≈ 1,000 kcal — Protein 175 g | Carbs 50 g | Fat 18 g

2 large bananas
≈ 240 kcal — Protein 2 g | Carbs 60 g | Fat 0 g

300 g mince + grated cheese + 1 cup pasta
≈ 1,050 kcal — Protein 75 g | Carbs 70 g | Fat 55 g

3 chicken drumsticks
≈ 450 kcal — Protein 45 g | Carbs 0 g | Fat 30 g

Total Intake
≈ 2,740 kcal — Protein 297 g | Carbs 180 g | Fat 103 g

Do you split the yoghurt and protein powder combo into separate meals?

 

[Kiwisaffa]

Do you split the yoghurt and protein powder combo into separate meals?

I usually eat half only sometime before gym and other half after dinner.

 

[Kiwisaffa]

getting in a bit of volume in there man!

seems like your meals Fluctuate in terms of how many meals and calories is that due to time constraints?

Honestly man I try to keep protein high and calories around 2500, but I miss the mark often because I’m not consistent with my diet. I don’t do any meal prep, I eat whatever I cook for my family.