Approved Log My Training Log - 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

 

[Kiwisaffa]

Monday 28 April — Log 2 (Quads)

Morning Check-in

• Wake Time: 06:30
• Sleep Quality: Not rested

Training

Barbell Squat

• 60 kg × 12
• 70 kg × 12
• 80 kg × 10
• 90 kg × 7

Leg Extension

• 60 kg × 20
• 80 kg × 17
• 100 kg × 11
• 40 kg × 20 (drop set)

Seated Calf Raises

• 25 kg × 50
• 25 kg × 38

Daily Metrics

• Water: 5 L
• Steps: 7,695

Notes
Diet off-plan — grandma visiting from NZ.

 

[Kiwisaffa]

Wednesday 29 April — Log 3 (Push – Delt Focus)

• Wake Time: 06:30
• Sleep Quality: Not rested

Training

Single Cable Lateral Raises

• 4.5 kg × 20 (warm-up)
• 9 kg × 18
• 14 kg × 15
• 18 kg × 7 → 9 kg × 18 (drop set)

Standing Barbell Shoulder Press

• Bar × 12 (warm-up)
• 40 kg × 10 (stopped — shoulder pain)

Seated Dumbbell Shoulder Press

• 15 kg × 25
• 20 kg × 17
• 25 kg × 12

Chest-Supported Dumbbell Front Raises

• 6 kg × 15
• 6 kg × 15
• 6 kg × 14

Bodyweight Dips

• 18
• 15
• 10

Chest Press Machine

• 40 kg × 16
• 50 kg × 12
• 60 kg × 11
• 70 kg × 7

Tricep Pushdown (Bar)

• 30 kg × 15
• 32.5 kg × 12
• 35 kg × 8

Tricep Pushdown (Rope)

• 20 kg × 20
• 20 kg × 18
• 20 kg × 17

Daily Metrics

• Water: 5 L
• Steps: 9,625
• Diet not recorded
• Shoulder pain noted during barbell press — adjusted to dumbbells

 

[Kiwisaffa]

Saturday 2 May – Training Log 4

Wake: 07:00 – rested

Session: Shoulders & Traps (mid-morning)

Rear Delt Cable Flys

• 3.4 kg × 41
• 5.7 kg × 23
• 7.9 kg × 16
• 10.2 kg × 12 → drop 5.7 kg × 17

Dumbbell Side Laterals

• 5 kg × 20 (warm-up)
• 7.5 kg × 20
• 10 kg × 17 → drop 7.5 kg × 12 → drop 5 kg × 12
• 10 kg × 13 → drop 7.5 kg × 12 → drop 6 kg × 12

Chest-Supported Front DB Raises (slow, controlled, pause at top)

• 5 kg × 12
• 5 kg × 11
• 5 kg × 11

Cable Upright Rows (great pump, shoulders tolerating well)

• 32 kg × 30
• 36 kg × 30
• 41 kg × 25
• 46 kg × 25
• 50 kg × 22

Daily Metrics

• Steps: 10,614
• Water: 4 L

Nutrition Notes


Diet slipped this week. Current approach isn’t working.
Action:

• Plan structured meal prep
• Track macros properly