8 Week Comp - Binnie

[Binnie]

You've got a lean physique and potential to gain some good quality size @Binnie

Do you find the pre-workout still helps much? I used to take it but after a while the kick started fading. I’m just guessing it’s just caffeine tolerance building up.

Thank you! The hardest part for me is getting enough food down..

In terms of preworkout if I’m honest these days it’s more part of a ritual that psychologically gets me ready to train more so than actual physical effects I think. Plus caffeine addiction I guess haha

 

[Binnie]

Day 6: Training Complete

Pull Day A:

Cable Pullover 3x12 (60kg)

Single Arm Lat Pulldown 3x12 (60kg)

Wide Neutral Grip Cable Row 3x15 (120kg)

Barbell Shrugs 3x20 (110kg)

Dumbbell Preacher Curl 3x12 (12.5kg)

EZ Bar Curl 3x12 (30kg)

Single Arm Cable Bicep Curl Drop Set (Starting at 20kg working down weight while increasing reps each set)



Overall session felt decent but I think I’m carrying more systemic fatigue from potentially overtraining than I would like which is holding me back with training intensity and weight gain.

 

[Binnie]

Today’s calories: Approx 4090 split over 4 meals roughly 3.5 hours apart.

Ideally I would like the fats slightly lower but it is easier to get the food down with more fat so happy with the trade off.

 

[Binnie]

Today I’m having a rest day and after reflecting on the past 4-5 weeks I think I have definitely been overtraining at least considering my goal is to gain size and weight.


I think realistically 6 (sometimes 7) days a week PPL is not the most ideal setup for a gaining phase at least for my body and situation especially at my age.


I’ve decided moving forward for the rest of this gain phase which will be about another 20 weeks or so total to change to a Bro Split 5 days a week.


My new training routine will look like:

Monday: Chest Day

Tuesday: Back Day

Wednesday: Shoulder Day

Thursday: Rest Day

Friday: Arm Day

Saturday: Leg Day

Sunday: Rest Day


I did run a very similar split for 8 weeks in between my cycles and enjoyed it a lot but went back to PPL more out of habit as it’s what I usually run. But in reality getting out of my comfort zone and doing what will benefit the most in terms of training intensity and recovery instead of what is most comfortable is going to help me move towards my goals faster and smoother.


I think allowing more recovery time in between hitting each muscle directly and having two dedicated rest days per week should lower my fatigue and allow me to train at the intensity I need to build new tissue.


In terms of sleep for recovery I get a solid 8-9 hours a night with a scheduled bed time of 9:30 and I wake up every morning at 6:30. I do sometimes get up during the night to pee but can usually fall straight back asleep.


I’ll be keeping calories at around 4000 on training days to start with and somewhere around 3200-3500 on rest days to get the scale moving upwards and assist in recovery. If the scale does not move up I will add more food.


In terms of macros I aim to hit around 200g Protein and 500-600g Carbs with the rest coming from fats which would ideally be no more than 100g.


Keen to continue progressing and of course I will keep updating daily if possible as I go!

 

[Binnie]

Day 8: (Week 2) Training Complete

Chest Day:

Single Arm Standing Cable Chest press:
55kg x 12 reps (each arm)
55kg x 12 reps (each arm)
55kg x 12 reps (each arm)

Smith Machine Bench Press (Flat)
55kg x 15 reps
65kg x 12 reps
75kg x 8 reps

Smith Machine Bench Press (Incline)
55kg x 15 reps
55kg x 12 reps
45kg x 18 reps

Dumbbell Bench Press (Incline)
25kg’s x 12 reps
25kg’s x 10 reps
20kg’s x 15 reps

Cable Fly (full wide stretch)
35kg x 12 reps
35kg x 12 reps
27.5kg x 18 reps

Dips (Chest focused) (Bodyweight)
12 reps
13 reps
12 reps


3-4 minutes rest between sets


Every single rep I try to have full control of the weight keeping the target muscle under tension with roughly a 3 second negative with as much stretch at the bottom as possible and contracting at the top.


Definitely finished with the biggest chest pump I’ve ever had in my entire life!

 

[Binnie]

Day 9: Training Complete

Back Day:

Cable Lat Pullover
60kg x 12 reps
60kg x 12 reps
60kg x 12 reps


Cable Lat Pull Down (narrow grip)
110kg x 10 reps
110kg x 10 reps
110kg x 10 reps


Cable Lat Pull Down (Wide grip)
100kg x 10 reps
100kg x 10 reps
100kg x 10 reps


Cable Row (Wide grip)
100kg x 12 reps
100kg x 12 reps
100kg x 12 reps


Dumbbell Bent Over Row (Single Arm)
30kg’s x 12 reps (each arm)
30kg’s x 12 reps (each arm)
30kg’s x 12 reps (each arm)


Dumbbell Reverse Fly
12.5kg’s x 12 reps
15kg’s x 12 reps
15kg’s x reps


Decent session overall went slightly lighter than usual on most movements so I could really focus on keeping tension on the target muscle and contracting for roughly one second.

 

[Matt-Black]

Been running current dose of 350 Test E + 150 EQ for 3 weeks. So far no sides and feeling good strength increasing slightly with added food also helping.

After a few more weeks will bump up both Test and EQ to maybe 450 Test + 300 EQ see how that goes then can always bump up again in the future.

Considering adding in low dose NPP at some as well possibly..

Test E and EQ usually take a bit longer to really show what they’re doing so at 3 weeks you’re only just getting going. Personally I’d let it run a few more weeks before bumping the dose so you can see how you actually respond. If you add NPP later just keep an eye on prolactin sides.

 

[Matt-Black]

Today I’m having a rest day and after reflecting on the past 4-5 weeks I think I have definitely been overtraining at least considering my goal is to gain size and weight.


I think realistically 6 (sometimes 7) days a week PPL is not the most ideal setup for a gaining phase at least for my body and situation especially at my age.


I’ve decided moving forward for the rest of this gain phase which will be about another 20 weeks or so total to change to a Bro Split 5 days a week.


My new training routine will look like:

Monday: Chest Day

Tuesday: Back Day

Wednesday: Shoulder Day

Thursday: Rest Day

Friday: Arm Day

Saturday: Leg Day

Sunday: Rest Day


I did run a very similar split for 8 weeks in between my cycles and enjoyed it a lot but went back to PPL more out of habit as it’s what I usually run. But in reality getting out of my comfort zone and doing what will benefit the most in terms of training intensity and recovery instead of what is most comfortable is going to help me move towards my goals faster and smoother.


I think allowing more recovery time in between hitting each muscle directly and having two dedicated rest days per week should lower my fatigue and allow me to train at the intensity I need to build new tissue.


In terms of sleep for recovery I get a solid 8-9 hours a night with a scheduled bed time of 9:30 and I wake up every morning at 6:30. I do sometimes get up during the night to pee but can usually fall straight back asleep.


I’ll be keeping calories at around 4000 on training days to start with and somewhere around 3200-3500 on rest days to get the scale moving upwards and assist in recovery. If the scale does not move up I will add more food.


In terms of macros I aim to hit around 200g Protein and 500-600g Carbs with the rest coming from fats which would ideally be no more than 100g.


Keen to continue progressing and of course I will keep updating daily if possible as I go!

That split should help you recover better and keeping cals up and sleep consistent will make a massive difference.

 

[Binnie]

Test E and EQ usually take a bit longer to really show what they’re doing so at 3 weeks you’re only just getting going. Personally I’d let it run a few more weeks before bumping the dose so you can see how you actually respond. If you add NPP later just keep an eye on prolactin sides.

Good advice mate cheers. After researching further myself I am thinking of waiting until somewhere around week 6-8 to bump the dose up. Then a few weeks later once levels stabilise run bloods to see where I’m at.

 

[Binnie]

That split should help you recover better and keeping cals up and sleep consistent will make a massive difference.

Exactly what I’m hoping for!

 

[Binnie]

Day 10: Training Complete

Shoulder Day:

Seated Smith Machine Overhead Press
55kg x 12 reps
62.5kg x 10 reps
62.5kg x 10 reps

Cable High Pull
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps

Barbell Shrugs
90kg x 10 reps (warmup)
100kg x 20 reps
110kg x 20 reps
110kg x 20 reps

Dumbbell Lateral Raise
10kg x 15 reps
12.5kg x 12 reps
12.5kg x 12 reps

Dumbbell Front Raise
10kg x 12 reps
12.5kg x 10 reps
12.5kg x 10 reps

Cable Rear Delt Fly
20kg x 15 reps
20kg x 15 reps
15kg x 20 reps

Dead Hang 60 seconds

Morning fasted weight was 79.9kg so slowly moving up overtime which is what I’m aiming for.

 

[Binnie]

Day 12: Training Complete

Arm Day:

Cable Bicep Curl
30kg x 8 reps (warmup)
37.5kg x 12 reps
37.5kg x 12 reps
37.5kg x 12 reps

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

Dumbbell Concentration 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 Pushdown
67.5kg x 20 reps
67.5kg x 20 reps
67.5kg x 20 reps

Dumbbell Single Arm Overhead Extension
12.5kg x 12 reps (each arm)
12.5kg x 12 reps (each arm)
12.5kg x 12 reps (each arm)

Cable Overhead Extension
67.5kg x 20 reps
67.5kg x 20 reps
67.5kg x 20 reps


Productive session focusing on slow controlled movement with solid contraction making every single rep count.


Epic arm pump!!!

 

[Binnie]

Day 13: Training Complete

Leg Day:

Dumbbell Lunges
Bodyweight x 20 (warmup)
2x17.5kg’s x 18 reps
2x20kg’s x 12 reps
2x20kg’s x 12 reps

Smith Machine Back Squat
35kg x 8 reps (warmup)
55kg x 8 reps
65kg x 8 reps
75kg x 8 reps

Lying Leg Curl
35kg x 12 reps
40kg x 10 reps
35kg x 12 reps

Seated Leg Extension
80kg x 12 reps
80kg x 12 reps
80kg x 12 reps

Seated Leg Extension
65kg x 16 reps
65kg x 16 reps
50kg x 20 reps

Hanging Leg Raises
Bodyweight x 10 reps
Bodyweight x 10 reps
Bodyweight x 10 reps


Session was decent overall but was a bit distracted by family. One of the problems with having a home gym training on the weekend..

 

[Binnie]

Cycle Update:

Tomorrow marks the start of week 6 of my cycle at 350mg Test E + 150mg EQ. I’ve decided to bump the dose to 450mg Test E + 250mg EQ (that’s what I can fit in a 1ml syringe split over 3 pins per week).

My plan is to run that dose for at least 6 weeks then possibly do one more bump up by about 20% of both compounds.

Calories are still on track at approx 4000 on training days 3500 on rest days and weight is slowly creeping up.

Training is going good after the first week of new split feeling strong and less fatigued overall. Keen to keep pushing and grow more!

 

[Binnie]

Day 15 (Week 3): Training Complete

Chest Day:

Single Arm Cable Crossover
55kg x 12 reps (each arm)
55kg x 12 reps (each arm)
55kg x 12 reps (each arm)

Barbell Bench Press (Flat)
60kg x 15 reps
70kg x 12 reps
70kg x 8 reps

Barbell Bench Press (incline)
50kg x 15 reps
50kg x 15 reps
50kg x 18 reps

Dumbbell Incline Press
25kg’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 16 reps


Insane chest pump today! Went slightly higher in rep range for most exercises still focusing on slow controlled movement with full ROM.


Was going to finish with 3 sets of dips but had a bit of discomfort in my right shoulder/elbow (old injury) so decided to call it instead of risking tweaking something.


Morning fasted weight was 81.3kg (triple checked). Decent jump in weight which I’m guessing is partly because yesterday was a rest day and I had a heavy dinner last night (Lasagne and Garlic Bread).

 

[Binnie]

Day 16: Training Complete

Back Day:

Pull Ups
Body weight x 6 reps
Body weight x 6 reps
Body weight x 6 reps

Cable Pullover
60kg x 13 reps
60kg x 13 reps
60kg x 13 reps

Cable Lat Pull Down (narrow)
110kg x 10 reps
110kg x 10 reps
110kg x 10 reps

Cable Lat Pull Down (wide)
100kg x 10 reps
100kg x 10 reps
100kg x 10 reps

Cable Row (wide neutral)
100kg x 12 reps
100kg x 12 reps
100kg x 12 reps

Dumbbell Rear Fly
10kg x 12 reps
10kg x 12 reps
10kg x 12 reps

Still working on mind muscle connection to my back. I’ve always had difficulty feeling most of my back muscles during training.

I think next back session I will lower the weights and up the reps slightly and try to really use and feel my back correctly.

 

[darkHORSE]

Cycle Update:

Tomorrow marks the start of week 6 of my cycle at 350mg Test E + 150mg EQ. I’ve decided to bump the dose to 450mg Test E + 250mg EQ (that’s what I can fit in a 1ml syringe split over 3 pins per week).

My plan is to run that dose for at least 6 weeks then possibly do one more bump up by about 20% of both compounds.

Calories are still on track at approx 4000 on training days 3500 on rest days and weight is slowly creeping up.

Training is going good after the first week of new split feeling strong and less fatigued overall. Keen to keep pushing and grow more!

The bump dose make sense, 250mg mark is more a proper working dose. EQ is slow so most benefits come from letting it run not constantly pushing it up.Ride this dose out and only look at increasing if progress actually slows. Keep an eye on bp and hematocrit.

 

[Binnie]

The bump dose make sense, 250mg mark is more a proper working dose. EQ is slow so most benefits come from letting it run not constantly pushing it up.Ride this dose out and only look at increasing if progress actually slows. Keep an eye on

The bump dose make sense, 250mg mark is more a proper working dose. EQ is slow so most benefits come from letting it run not constantly pushing it up.Ride this dose out and only look at increasing if progress actually slows. Keep an eye on bp and hematocrit.

Thanks that great advice. I will probably stay at this dose unless I have reason to bump again. Hopefully can keep the needle moving with training and diet first.