8 Week Comp - KiwiSaffa

[Kiwisaffa]

Sunday 12 April - Log

Great sleep woke at 7:30 am then off to son’s soccer game.

Early afternoon sesh:

Barbell squat - deep squats
bar only x 12 warmup
40 kg x 10 warmup
60 kg x 20
80 kg 12
90 kg x 8

Hack squat body weight only
15
15
15

Leg extensions (tried heavier weight lower reps, but I prefer higher reps with that burn)
54 kg x 12
50 x 13
45 x 12
41 x 14

Sauna and spa 30 mins

Water 4 litres

Steps 6,793 @ 6:22pm won’t go up much more I’m already in bed haha

Daily Nutrition Summary

1 kg plain Greek yogurt + 3 scoops whey

2 medium bananas pre workout

≈ 1,100 kcal — Protein 165 g | Carbs 85 g | Fat 15 g

2 × wraps (4 whiting fillets, tomato, lettuce, avocado, cheese, aioli, hot sauce)

≈ 1,200 kcal — Protein 80 g | Carbs 90 g | Fat 55 g

Total Intake

≈ 2,300 kcal — Protein 245 g | Carbs 175 g | Fat 70 g

 

[Kiwisaffa]

Monday 13 April – Training Log

Morning
• Wake-up: 5:00 AM (well rested)
• Cardio:
• Incline treadmill – 30 mins (home)

Workout – Push Session (New Gym Trial)

Chest

Triple Set – Dumbbells
Incline Fly → Neutral Press → Flat Press
• 15 kg: 20 / 20 / 15 (55 reps total)
• 17.5 kg: 15 / 15 / 10 ( 40 reps total)

Machine Chest Press
• 85 kg × 8
• 90 kg × 8
• 95 kg × 7

Bodyweight Dips
• 15
• 13
• 11

Shoulders
Single Arm Cable Lateral Raise
• 9 kg × 20 (each side)
• 14 kg × 11 (each side)
• Right: 14 kg × 12 → drop to 9 kg × 12
• Left: 14 kg × 12 → drop to 9 kg × 10

Dumbbell Lateral Raise
• 8 kg × 20
• 8 kg × 20

Triceps
Tricep Pushdown (Bar)
• 50 kg × 10 → drop to 25 kg × 20
• 50 kg × 6 → drop to 30 kg × 12

Rope Pushdown
• 17 kg × 20
• 17 kg × 18
• 17 kg × 16

Steps 16,532

Water 4 litres

Daily Nutrition Summary

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

2 cups white rice + 1 cup veggies + 2 chicken drumsticks + 4 eggs

≈ 1,000 kcal — Protein 70 g | Carbs 95 g | Fat 45 g

Total Intake

≈ 2,240 kcal — Protein 247 g | Carbs 205 g | Fat 63 g

 

[Big_Yon]

Dips look strong man, starting to become one of my fav movements for tris!

 

[Kiwisaffa]

Dips look strong man, starting to become one of my fav movements for tris!

I love dips mate, I’m lucky my shoulder handles it fine, and I dip nice and deep. But still struggling with the dumbbell press, and don’t even touch the bar at the moment for chest

 

[ozzyboy]

Monday 13 April – Training Log

Morning
• Wake-up: 5:00 AM (well rested)
• Cardio:
• Incline treadmill – 30 mins (home)

Workout – Push Session (New Gym Trial)

Chest

Triple Set – Dumbbells
Incline Fly → Neutral Press → Flat Press
• 15 kg: 20 / 20 / 15 (55 reps total)
• 17.5 kg: 15 / 15 / 10 ( 40 reps total)

Machine Chest Press
• 85 kg × 8
• 90 kg × 8
• 95 kg × 7

Bodyweight Dips
• 15
• 13
• 11

Shoulders
Single Arm Cable Lateral Raise
• 9 kg × 20 (each side)
• 14 kg × 11 (each side)
• Right: 14 kg × 12 → drop to 9 kg × 12
• Left: 14 kg × 12 → drop to 9 kg × 10

Dumbbell Lateral Raise
• 8 kg × 20
• 8 kg × 20

Triceps
Tricep Pushdown (Bar)
• 50 kg × 10 → drop to 25 kg × 20
• 50 kg × 6 → drop to 30 kg × 12

Rope Pushdown
• 17 kg × 20
• 17 kg × 18
• 17 kg × 16

Steps 16,532

Water 4 litres

Daily Nutrition Summary

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

2 cups white rice + 1 cup veggies + 2 chicken drumsticks + 4 eggs

≈ 1,000 kcal — Protein 70 g | Carbs 95 g | Fat 45 g

Total Intake

≈ 2,240 kcal — Protein 247 g | Carbs 205 g | Fat 63 g

Solid session there.. good intensity and volume.. those triple sets would’ve been brutal!!! Only thing Your cals look great for fat loss, but just keep an eye you’re not digging too deep and risking muscle loss or burnout. Protein’s more than covered, if anything you could shift a bit more into carbs to fuel sessions better. Overall though you’re putting in the work just make sure recovery keeps up

 

[Kiwisaffa]

Tuesday 15 April – Training Log

Pull session (no biceps ran out of time)

Rear Delts – Reverse Flys
• 6.25 kg × 30
• 8.75 kg × 23
• 11.25 kg × 16
• 13.75 kg × 9 drop 6.25 x 17

Traps – Dumbbell Shrugs
• 45 kg × 12 → drop 25 kg × 20
• 47.5 kg × 20 → drop 25 kg × 20

Note: No lifting grips today – grip strength impacted.

Traps – Cable Shrugs
• 47.5 kg × 20
• 47.5 kg × 20

Traps – Plate Shrugs
• 20 kg plate × 50 reps

Back – Cable Rows (Triangle Grip)
• 42.5 kg × 20
• 50 kg × 15
• 60 kg × 9 → drop 42.5 kg × 12

Back – Lat Pulldown (Neutral Hook Grip)
• 69 kg × 12
• 70 kg × 10
• 80 kg × 9

Steps 10,095 @ 8:15 pm

Water 2.5 litres only

Daily Nutrition Summary

1 kg plain Greek yogurt + 3 scoops whey

≈ 900 kcal — Protein 160 g | Carbs 50 g | Fat 15 g

2 large bananas

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

300 g mince + pasta (~200 g) + 100 g cheese + 100 g sauces (cheese + pasta sauce)

≈ 1,350 kcal — Protein 85 g | Carbs 95 g | Fat 75 g

Protein bar (48 g protein)

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

Total Intake

≈ 2,890 kcal — Protein 295 g | Carbs 235 g | Fat 102 g

 

[Kiwisaffa]

Solid session there.. good intensity and volume.. those triple sets would’ve been brutal!!! Only thing Your cals look great for fat loss, but just keep an eye you’re not digging too deep and risking muscle loss or burnout. Protein’s more than covered, if anything you could shift a bit more into carbs to fuel sessions better. Overall though you’re putting in the work just make sure recovery keeps up

Thanks bro, I appreciate the input. My diet is my weakness. I need to change my whole approach to the diet. Because I just eat and calculate what I consumed afterwards. Try not to underestimate and overeat but it’s so easy to eff it up.

 

[Kiwisaffa]

Thanks bro, I appreciate the input. My diet is my weakness. I need to change my whole approach to the diet. Because I just eat and calculate what I consumed afterwards. Try not to underestimate and overeat but it’s so easy to eff it up.

I mean try not to under or over consume

 

[Kiwisaffa]

Friday 17 April - Log

Wake 04:30
Quads @ 5am fasted
Barbell squat - deep squats
bar only x 10 warmup
40 kg x 10 warmup
70 kg x 15
80 kg 13 (failed on last rep, thank god I had a rack to catch )
90 kg x none
100 kg x none
Was going to do more as above but decided to call it scared of injury. I think training quads fasted may not be the best idea? Keen to hear any thoughts on this.

Machine leg press/ hack squat type machine
80 kg x 12
90 kg x 13

Leg extensions
43 x 25
50 x 20
57 x 15
64 x 11

Sauna 20 mins

Water 3 litres

Steps 8,455

Ate like shit today

KFC ( chicken only) for dinner and a protein bar

 

[Kiwisaffa]

Sunday 19 April – Training Log (Push)

07:30 wake — well rested

Session: Late afternoon push

Warm-up: Shoulder band work — 10 mins

Chest – Incline Dumbbell Press

• 12 kg × 20 (warm-up)
• 20 kg × 20 (warm-up)
• 25 kg × 16
• 27.5 kg × 13
• 30 kg × 10

Chest – Machine Chest Press

• 77 kg × 13
• 84 kg × 9
• 91 kg × 8

Chest – Bodyweight Dips

• 15
• 12
• 10

Chest / Shoulders – Superset

Dumbbell Flys + Side Laterals

• 15 kg × 20 SS 7 kg × 30
• 17.5 kg × 12 SS 8 kg × 22
• 17.5 kg × 10 SS 9 kg × 18 → drop 6 kg × 18

Shoulders – Cable Side Laterals (Single Arm)

• 14 kg × 13 (L/R)
• 14 kg × 12 (L/R)
• 14 kg × 11 (L/R)

Triceps – Rope Pushdowns

• 36 kg × 33
• 41 kg × 15
• 46 kg × 12

Triceps – Straight Bar Pushdowns

• 77 kg × 10
• 82 kg × 8
• 46 kg × 15

Daily Nutrition Summary

Pre workout - fried rice (steamed chicken ~200 g, vegetables, soy sauce)

≈ 1,100 kcal — Protein 65 g | Carbs 140 g | Fat 30 g

Dinner — 2 cups white rice + 200 g steak + 150 g broccoli

≈ 800 kcal — Protein 60 g | Carbs 95 g | Fat 20 g

Protein bar

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

Total Intake

≈ 2,300 kcal — Protein 173 g | Carbs 265 g | Fat 62 g