8 Week Comp - BigYon

[Big_Yon]

 

[Big_Yon]

Week 2 day 4

Chest/triceps/abs

Band work - 10 mins

DB flyes - Pre exhaust
40x6 - Reps go up next week

Incline bench bench
115 x 6 - reps to go up next week hoping for 7-8

Dips
Bw x 12 - 4 sets (wish the gym had a Dip belt - these are starting to look real sharp)

Lying DB triceps extension
27.5x5
27.5x3
15xfaliure

Decline Crunch
bw x 14 - 3 sets

Bodyweight this morning sitting at 138.3kg

Incline bench working set I could had squeezed another rep out, but after the 1st rep I did a major miss groove (slid down the bench) and kind of had to brute force from a weird angle.

Surprised myself with the flyes

 

[Big_Yon]

week 2 day 5

Shoulders / Biceps

DB side lateral
22.5x12

Smith machine should press
100x8

Read delt DB flyes
20x10 - 2 sets

Seated incline DB curl
15x10 - 2 sets

hammer curls - alt
30x5

Recap - body weight is down and maintaining momentum in the training sessions, had a nice homemade cheat meal for dinner last night and some yoghurt and Muesli for dessert. to top off.

great to see the others in this comp pushing hard

 

[Big_Yon]

week 3 day 1

Upper back/abs

had the young buck back with me tonight so i let him call the first exercise

Med grip pull ups - Pre exhaust
Bw x 3/4/3/3

Med grip lat pull downs
95 x 12
95 x 10

Cable row
110x12
110x10

Hanging knee rises
bw x 12/15/11

25 mins incline treadmill

good start to the week, looking like a pads session tomorrow night

 

[Big_Yon]

will introduce some Mast into the protocol, nothing drastic Test E will stay around the 300-350mg margin and mast at 150-200g

the thinking behind this is I want to get the most out of the least amount of gear that and to satisfy my own curiosity as to how then unfolds over the next few weeks

 

[darkHORSE]

will introduce some Mast into the protocol, nothing drastic Test E will stay around the 300-350mg margin and mast at 150-200g

the thinking behind this is I want to get the most out of the least amount of gear that and to satisfy my own curiosity as to how then unfolds over the next few weeks

I'm going to be very honest, Mast is one of those compounds that gets a bit misunderstood. It’s mainly a cosmetic compound which gives you hardness, dryness, that finished look which really only shows when you’re already lean. At higher body fat, those effects are pretty limited, so it’s not where it shines. You’ll likely get more out of keeping Test steady and focusing on bringing body fat down first. Then if you add Mast later, you’ll actually see it do what it’s known for but it's your call.

 

[Big_Yon]

I'm going to be very honest, Mast is one of those compounds that gets a bit misunderstood. It’s mainly a cosmetic compound which gives you hardness, dryness, that finished look which really only shows when you’re already lean. At higher body fat, those effects are pretty limited, so it’s not where it shines. You’ll likely get more out of keeping Test steady and focusing on bringing body fat down first. Then if you add Mast later, you’ll actually see it do what it’s known for but it's your call.

Hey man, I really appreciate the input.. Id be more than keen to hold off for now and drop a few more KGs off. Keen for more input on duration also if your willing to share

 

[Big_Yon]

conditioning day

8 x 3:30 rounds on the pads
2 x 3:30 rounds light sparring...I still very much suck at this but got a couple of low kicks in so will take a small w

Not sure how much cals burned watch strap kept pushing on my wrist making it very uncomfortable holding pads

 

[darkHORSE]

Hey man, I really appreciate the input.. Id be more than keen to hold off for now and drop a few more KGs off. Keen for more input on duration also if your willing to share

No worries at all. For the Test E, you hould run it for about 12 weeks. Just make sure you get regular blood work done.

Will you be running TRT after your cycle or coming off completely?

 

[Big_Yon]

No worries at all. For the Test E, you hould run it for about 12 weeks. Just make sure you get regular blood work done.

Will you be running TRT after your cycle or coming off completely?

Will be TRT, I get bloods done on the regular and im just about due for my next. Was diagnosed with hypogonadism back in NZ a few years back and the endocrinologist got me on a 1mil of sus250 every 8-10 days, But now since being in AU I've responded pretty good on Test E

Last check in prolactin/lipids/PSA etc were within nominal ranges and that was at the same doseage I'm currently on, cholesterol was mildly high

 

[Big_Yon]

week 3 day 2

Quads
Band work and hip work - 10 mins

SSB
130 x 8

leg press
5pps x 10 - set

Hack squat - these are criminal as a 3rd exercise
3pps+15kgs I think it was 7-8

leg extension with pause at the top
185 x 15

done

 

[Big_Yon]

week 3 day 3

lower back / hamstrings

Deadlifts
260 x 1 Hook grip
270 x 7 gotta get the 8 next week

RDL
180x8
188x4

Back extensions
10 x 12 - 4 sets

Laying leg curls
158 x 8
158 x 10

 

[Big_Yon]

week 3 day 4

Chest / Triceps / Abs

Band work 10 mins

Plate loaded machine flys
50kg each side 10

Incline Bench
115x7 re-racked then ground out the 8th - we get to go up

Dips
Bw x 8
Bw x 15
bw x 10

Skull crushers
40 x 12

Decline crunches
bw x 10 - 4 sets

25 mins on the bag

 

[Dunstone]

Appreciate it brother, yea I'm hoping the carb cycling can break my plateau

Here is the current daily plan

Meal 1
4 whole eggs 200ml egg white2
60g Oats 50g blueberry (might drop these 10 or so grans on the lower/less instense days

Meal 2
170-200g Chicken breast
200g green veggie, enjoying cucumbers atm

meal 3
Pre training
180g chicken breast
150g turmeric rice (80-100g on lower days)

meal 4 post training
banana
2 scoops of protein w/almond milk and water

meal 5
200g 90% Beef mince
150g sweet potato (80-100g or lower days)
100-150g green veggie

meal 6
1 can of tuna w/olive oil

meal 7 before bed
40g casein protein
15g almonds or nuts

This plan provides an estimated daily intake of approximately 2,500-2,800 kcal, with around 290–310 grams of protein, 180–220 grams of carbohydrates, and 80–90 grams of fat.

Recognised Strengths:

• Adequate protein intake supports muscle preservation during a calorie deficit.

• Carbohydrate timing is effectively aligned with training sessions.
• Food choices promote satiety and reduce inflammation.
• Consistent structure akin to professional bodybuilding routines.

Suggestions for Refinement (Final Two Weeks of Cutting):

Paying close attention now can refine results without a complete overhaul.

1. Slight Calorie Reduction (if fat loss plateaus)

Easiest adjustments:
• Decrease oats from 60g to 40–50g or omit them for rice flour much better source of carbs
• Reduce rice intake to a maximum of 100–120g on all days
• Either remove olive oil from tuna or halve the quantity

This can reduce intake by approximately 200–300 kcal.

2. Enhance Carb Cycling (approaching your target) Lean into lower-carb days:

• Keep training days as they are
• In low days (LISS/rest):
• Lower oats, rice, and sweet potato
• Maintain protein and fat levels

This adjustment can help achieve your desired physique more efficiently.

3. Monitor Hidden Fat Contributions:
Key sources include:
• Whole eggs (4 eggs contain around 20g of fat)
• Beef mince
• Olive oil
• Nuts



While you don’t need to eliminate these, it’s helpful to be mindful:

Ensure fats are intentional and not accumulated unintentionally.


4. Final Week Optimisation (if necessary):
If aiming for a very lean appearance:
• Remove blueberries entirely
• Switch from bananas to rice cakes (for reduced bloat)
• Maintain consistent sodium intake without significant reduction

Overall Perspective:
At 97kg, having lost 8kg over 5 weeks with training 5x per week and daily LISS, your efforts are commendable.



This plan is:

• Short-term sustainable

• Slightly aggressive

• Focused on muscle preservation



Going forwardv, small, deliberate adjustments—rather than major changes—will support continued progress.