8 Week Comp - Binnie

[Binnie]

I like your new macro split. If weight gain does happen to stall, you can easily just nudge up your carbs slightly.

Exactly what I was thinking. Can very easily add some more carbs in if needed but happy with the protein and fat amounts.

 

[Cooks591698]

Day 23: Training Complete

Back Day:

Cable Pullover (Standing)
60kg x 13 reps (narrow grip)
60kg x 14 reps (wide grip)
60kg x 15 reps (wide grip)

Lat Pull Down (Narrow)
100kg x 12 reps
100kg x 12 reps
100kg x 11 reps

Lat Pull Down (Wide)
100kg x 12 reps
90kg x 15 reps
90kg x 12 reps

Cable Row (Wide Neutral)
100kg x 15 reps
100kg x 15 reps
100kg x 15 reps

Single Arm Cable Row (chest supported)
50kg x 15 reps (each arm)
50kg x 15 reps (each arm)
50kg x 17 reps (each arm)

Dumbbell Reverse Fly
12.5kg x 15 reps
12.5kg x 15 reps
10kg x 15 reps

Really tried to focus on mind muscle connection today prioritising the contraction on the target muscle and slowly grinding out the stretch.

Right elbow is starting to feel better this week. I’ve been avoiding certain movements that I know will aggravate it and concentrating on my technique as to not put it in compromised positions whilst under load.

You’ve been killing it bro! Your logs are on point!

 

[Binnie]

Thanks brother! Doing my best to be open and honest sharing my training, diet, PED’s, and feelings etc.

Just trying to keep myself accountable and learn along the way!

 

[Binnie]

You’ve been killing it bro! Your logs are on point!

Thanks brother! Doing my best to be open and honest sharing my training, diet, PED’s, and feelings etc.

Just trying to keep myself accountable and learn along the way!

 

[Binnie]

Day 29 (Week 5): Training Complete

Chest Day:

Deficit Pushups
12 reps
12 reps
12 reps

Smith Machine Bench Press (Flat)
55kg x 15 reps
65kg x 15 reps
75kg x 12 reps

Smith Machine Bench Press (Incline)
55kg x 12 reps
55kg x 12 reps
55kg x 14 reps

Dumbbell Bench Press (Incline)
20kg’s x 12 reps
20kg’s x 12 reps
20kg’s x 12 reps

Cable Fly
30kg x 15 reps
30kg x 15 reps
30kg x 15 reps

Dumbbell Bicep Curl (Standing)
10kg’s x 15 reps (each arm)
10kg’s x 15 reps (each arm)
10kg’s x 15 reps (each arm)

Did something to my shoulder/lat area yesterday throwing a ball with my son and ended up having probably the worst sleep I’ve had in months.

Thought I would wake up feeling like trash, possibly not be able to move my arm properly and need to have the day off training but surprisingly feel pretty decent just a bit tired.

So I got up did my injection ate my chicken and rice, hydrated, went for a 30 minute walk, did a little mobility work and hit the gym then mowed the lawn lol.

I did go a little lighter weight and was extra careful in the stretched position where I was most vulnerable just to be safe. Don’t wanna be pushing too hard or heavy while I’m not fully rested and recovered. I know my limits!

 

[Kiwisaffa]

Day 26: Training Complete

Arm Day:

Single Arm Dumbbell Preacher Curl
10kg x 12 reps (each arm)
10kg x 12 reps (each arm)
10kg x 12 reps (each arm)

Single Arm Cable Bicep Curl (Standing)
15kg x 10 reps (each arm)
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)

Single Arm Dumbbell Concentration Bicep Curl (Seated)
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)

Cable Tricep Pushdowns
75kg x 18 reps
75kg x 18 reps
75kg x 20 reps

Single Arm Dumbbell Overhead Tricep Extension
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)

Dumbbell Alternate Hammer Curl
12.5kg’s x 15 reps
12.5kg’s x 15 reps
12.5kg’s x 15 reps + 10kg x 10 reps (drop set)

Elbow is feeling decent today and I gotta say it seems that during and after every arm day is when it feels the best at the moment. Arm day does follow a rest day which probably plays a part I guess.

I’ve also increased my protein intake slightly which should be helping more with recovery aswell.

Gotta love that pump on a dedicated arm day

 

[Binnie]

Gotta love that pump on a dedicated arm day

100% one of the best feelings!

 

[Binnie]

Day 30: Training Complete

Back Day:

Cable Pullover (Standing)
55kg x 16 reps
60kg x 14 reps
60kg x 10 reps + 55kg x 6 reps (drop set)

Lat Pull Down (Narrow)
100kg x 12 reps
90kg x 15 reps
90kg x 15 reps

Lat Pull Down (Wide)
90kg x 15 reps
90kg x 15 reps
90kg x 15 reps

Cable Row (Wide)
90kg x 15 reps
100kg x 15 reps
100kg x 15 reps

Single Arm Cable Row
50kg x 12 reps (each arm)
45kg x 16 reps (each arm)
45kg x 16 reps (each arm)

Dumbbell Lateral Raise (Drop Set)
9kg x 15 reps
7kg x 15 reps
5kg x 20 reps

Felt like I was getting a good connection with my lats today which is something I’ve always struggled with.

I think going lighter than previous sessions but focusing on technique is helping a lot.

 

[seventies voodoojuice]

Day 30: Training Complete

Back Day:

Cable Pullover (Standing)
55kg x 16 reps
60kg x 14 reps
60kg x 10 reps + 55kg x 6 reps (drop set)

Lat Pull Down (Narrow)
100kg x 12 reps
90kg x 15 reps
90kg x 15 reps

Lat Pull Down (Wide)
90kg x 15 reps
90kg x 15 reps
90kg x 15 reps

Cable Row (Wide)
90kg x 15 reps
100kg x 15 reps
100kg x 15 reps

Single Arm Cable Row
50kg x 12 reps (each arm)
45kg x 16 reps (each arm)
45kg x 16 reps (each arm)

Dumbbell Lateral Raise (Drop Set)
9kg x 15 reps
7kg x 15 reps
5kg x 20 reps

Felt like I was getting a good connection with my lats today which is something I’ve always struggled with.

I think going lighter than previous sessions but focusing on technique is helping a lot.

Excellent volume

 

[Cooks591698]

Thanks brother! Doing my best to be open and honest sharing my training, diet, PED’s, and feelings etc.

Just trying to keep myself accountable and learn along the way!

You’ve definitely been achieving bro! Helps motivate me to do the same!

 

[Binnie]

You’ve definitely been achieving bro! Helps motivate me to do the same!

Wow that’s powerful! Truly means a lot to me! My view on this logging comp is the same as my view on training and life in general. Try you’re absolute best to be consistent and improve slightly every single day!

You’ve been killing it too brother!

 

[Binnie]

Day 31: Training Complete

Shoulder Day:

Dumbbell Lateral Raises
7kg’s x 20 reps (Warm up)
10kg’s x 14 reps
10kg’s x 14 reps
9kg’s x 15 reps
7kg’s x 15 reps

Smith Machine Overhead Press (Seated)
35kg x 10 reps
55kg x 12 reps
10kg’s DB x 12 reps

Barbell Shrugs
90kg x 20 reps
100kg x 20 reps
100kg x 20 reps
90kg x 24 reps

Dumbbell Front Raises
12.5kg x 12 reps
12.5kg x 12 reps
12.5kg x 12 reps

Cable Rear Delt Fly (Standing)
15kg x 15 reps
12.5kg x 15 reps
12.5kg x 10 reps + 10kg x 8 reps (Drop Set)

Alternate Bicep Curl (Standing)
10kg x 12 reps
12.5kg x 12 reps
12.5kg x 12 reps

60 second dead hang

Shoulder did not feel quite right during overhead press so I tried dumbbells for a set which felt slightly better but decided to just move onto next movement.

Planning on increasing volume gradually by adding an extra set or two to every session each week eventually getting to 4 sets per movement up from my current 3 sets starting with the movements I feel can handle the extra volume the most.

On a side note I’ve been taking Cialis 5mg daily pre workout for roughly last 6 months but I’ve been struggling to breathe through my nose recently and I know stuffy nose is a potential side effect of Cialis so I’ve stopped taking completely for about 5 or 6 days now and breathing through my nose has improved significantly which has also improved my sleep.

Also my skin seems to have improved a lot since stopping Cialis. Previously was getting a lot of dry flaky skin mainly on my face and wasn’t sure what was causing it but I now think it may have also been or atleast contributed to by the Cialis.

Moving forward I will just take 5mg pre bedroom activities if needed.

 

[Binnie]

Today’s calories approximately 3620.
Made up of basically just Chicken, Tuna, Rice, Pasta, Honey, Maple Syrup, Apple Juice, Ghee and a little Light Cheese.

 

[Binnie]

Day 33: Training Complete

Arm Day:

Dumbbell Preacher Curl
10kg’s x 13 reps (each arm)
10kg’s x 13 reps (each arm)
10kg’s x 13 reps (each arm)

Single Arm Cable Curl
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)

Concentration Bicep Curl (Seated)
12.5kg’s x 14 reps (each arm)
12.5kg’s x 12 reps (each arm)
12.5kg’s x 11 reps (each arm) [Failure]

Cable Tricep Pushdown
75kg x 18 reps
75kg x 18 reps
75kg x 16 reps
65kg x 23 reps [Failure]

Single Arm Dumbbell Tricep Extension
12.5kg’s x 16 reps
12.5kg’s x 16 reps
12.5kg’s x 16 reps

Dumbbell Lateral Raises
9kg’s x 15 reps
7kg’s x 18 reps
5kg’s x 20 reps [failure]

Lovely arm pump today.
Elbow and shoulder feel good.
Happy boy with no complaints!

 

[Matt-Black]

Gaining weight at a faster rate than I think is sustainable for myself so I’m going to lower my calories slightly to approx 3500-3700 calories per day on training days and approx 3000-3200 on rest days to see if I can continue gaining but at a slower rate so I can extend this gain phase out.

Also I have cleaned my diet up a bit in terms of quality by taking out some not so healthy snacks (mainly chocolate) I was having to get the calories up (not a good idea in hindsight) and replaced by upping the chicken and rice basically.

As a result the few hundred calories I’ve dropped are basically from the fat in the snacks I was having so fat is lower down to around 70-80g per day and protein is high at approx 220-250g per day with carbs sitting around 400-450g roughly.

Yeah that’s a smart adjustment. If weight’s climbing too fast you’re just spilling over into fat so pulling calories back slightly is right move. What you want is that slow andcontrolled push up, not a dirty bulk.I'd just watch the scale weekly and aim for steady gains and not big jumps. Aim to stretch the growth phase.

 

[Binnie]

Yeah that’s a smart adjustment. If weight’s climbing too fast you’re just spilling over into fat so pulling calories back slightly is right move. What you want is that slow andcontrolled push up, not a dirty bulk.I'd just watch the scale weekly and aim for steady gains and not big jumps. Aim to stretch the growth phase.

Indeed! Was gaining roughly 0.7kg per week over several weeks which I think is too much at least for myself and my body. I’d be happy with about 0.2kg - 0.3kg per week consistently if possible as much less likely that I’m spilling over and much more sustainable long term.

 

[Matt-Black]

Indeed! Was gaining roughly 0.7kg per week over several weeks which I think is too much at least for myself and my body. I’d be happy with about 0.2kg - 0.3kg per week consistently if possible as much less likely that I’m spilling over and much more sustainable long term.

Perdect. Small surplus, consistent progress and just let it add up over time.

 

[Binnie]

Perdect. Small surplus, consistent progress and just let it add up over time.

That’s the plan for the next few months and of course train hard and slowly pack some muscle onto my frame!

 

[Binnie]

Today’s calories approximately 3650

 

[seventies voodoojuice]

Day 33: Training Complete

Arm Day:

Dumbbell Preacher Curl
10kg’s x 13 reps (each arm)
10kg’s x 13 reps (each arm)
10kg’s x 13 reps (each arm)

Single Arm Cable Curl
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)

Concentration Bicep Curl (Seated)
12.5kg’s x 14 reps (each arm)
12.5kg’s x 12 reps (each arm)
12.5kg’s x 11 reps (each arm) [Failure]

Cable Tricep Pushdown
75kg x 18 reps
75kg x 18 reps
75kg x 16 reps
65kg x 23 reps [Failure]

Single Arm Dumbbell Tricep Extension
12.5kg’s x 16 reps
12.5kg’s x 16 reps
12.5kg’s x 16 reps

Dumbbell Lateral Raises
9kg’s x 15 reps
7kg’s x 18 reps
5kg’s x 20 reps [failure]

Lovely arm pump today.
Elbow and shoulder feel good.
Happy boy with no complaints!

Man I have to hit the gym,I haven't done preacher curls for ever bro, favourite arm exercise, unfortunately not set up at home gym for it ATM.well.done all.round bro