8 Week Comp - Binnie

[Fletch Elliot]

Day 17: Training Complete

Shoulder Day:

Seated Smith Machine Overhead Press
35kg x 12 reps (warmup)
55kg x 15 reps
65kg x 8 reps
65kg x 8 reps

Cable High Pull
35kg x 13 reps
35kg x 13 reps
35kg x 13 reps

Barbell Shrugs
100kg x 20 reps
110kg x 20 reps
110kg x 20 reps
90kg x 26 reps

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

Barbell Front Raise
20kg x 12 reps
20kg x 12 reps
20kg x 12 reps

Cable Rear Delt Fly
10kg x 15 reps
10kg x 15 reps
10kg x 15 reps

Happy with today’s session but still getting some discomfort in my right forearm/elbow area.

Loving a dedicated Shoulder day as I always felt on Push Days my shoulders never got enough volume.

Shoulders definitely grow with a bit of extra volume

 

[Binnie]

Shoulders definitely grow with a bit of extra volume

Yeah I think I’ve been going too low on Shoulder volume for way too long. I feel they can take way more. I may even eventually add a few sets of shoulders to the end of another workout day to get even more volume once I get used to this current split.

 

[Binnie]

Day 20: Training Complete

Leg Day:

Smith Machine Back Squat
55kg x 8 reps (warmup)
65kg x 10 reps
65kg x 10 reps
55kg x 15 reps

RDL (Barbell)
70kg x 10 reps
70kg x 10 reps
70kg x 10 reps

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

Seated Leg Extension
80kg x 13 reps
80kg x 13 reps
80kg x 13 reps

Seated Leg Extension
65kg x 17 reps
65kg x 17 reps
60kg x 20 reps

Hanging Leg Raises
13 reps
13 reps
13 reps

Good session ended with a very nice leg pump!

Been struggling with digestion eating what for me is a lot of food. Trying to find ways of getting enough calories with a good macro split whilst eating good quality food at a reasonable cost that digests well is quite difficult.

 

[Dunstone]

Ahh ok I see. Not sure if I want to get into peptides just yet, still learning the ropes and experimenting with basic AAS.

May even be able to improve joints by adjusting certain training techniques and nutrition/ supplements ie fish oil etc.

Will assess and workout a plan for moving forward in the coming weeks.

Wolverine Stack- Enhanced
TB500 + BPC + GHK-Cu.

Goal: Muscle building, recovery, joint/tendon strength, physique enhancement. Loop

BPC-157: 500 mcg daily (supports training recovery).

TB-500: 5 mg every 5 days (systemic healing, joint/muscle recovery).

GHK-Cu: inject 1–2 mg daily (collagen synthesis, skin, hair, anti-inflammatory, wound healing)

Amazing recovery and repair stack

 

[Binnie]

Wolverine Stack- Enhanced
TB500 + BPC + GHK-Cu.

Goal: Muscle building, recovery, joint/tendon strength, physique enhancement. Loop

BPC-157: 500 mcg daily (supports training recovery).

TB-500: 5 mg every 5 days (systemic healing, joint/muscle recovery).

GHK-Cu: inject 1–2 mg daily (collagen synthesis, skin, hair, anti-inflammatory, wound healing)

Amazing recovery and repair stack

That does sound amazing honestly and I have been doing some research into peptides.

At some point in the future I probably will run a stack like that I’m sure but at the moment just wanting to figure out exactly what AAS compounds do to my body and see how far I can push with just a few variables to track.

Very much appreciate the advice though thank you! I’m always willing to learn and take things into consideration.

 

[Kiwisaffa]

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!

Hey mate, interested to know your reasons for using smith machine. I hurt my right shoulder on normal flat bench press, I only do dumbells and machines now. Is the smith easier on the shoulders? cheers bro

 

[Big_Yon]

definitely a lot of tonnage being moved around here mate, keep it up mate

 

[Binnie]

Hey mate, interested to know your reasons for using smith machine. I hurt my right shoulder on normal flat bench press, I only do dumbells and machines now. Is the smith easier on the shoulders? cheers bro

Hey mate, yeah I also have an old right shoulder injury that sometimes can make certain movements (mainly pressing) uncomfortable so I will switch between barbell and smith machine when I feel I need to. For a while I stopped doing flat bench altogether as I found incline and in particular dumbbell for me was much smoother on the shoulder joint but have added flat bench back in recently as the shoulder has been feeling stronger.

 

[Binnie]

definitely a lot of tonnage being moved around here mate, keep it up mate

Thanks for the encouragement brother! Good luck with the comp!

 

[Binnie]

Day 22 (week 4): Workout Complete

Chest Day:

Barbell Bench Press (Flat)
40kg x 20 reps (warmup)
60kg x 16 reps
70kg x 12 reps
80kg x 5 reps

Barbell Bench Press (Incline)
60kg x 10 reps
50kg x 13 reps
50kg x 12 reps

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

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

Dips (body weight) (chest focused)
12 reps
12 reps
12 reps

Dumbbell Lying Bicep Curl
10kg’s x 10 reps
10kg’s x 10 reps
10kg’s x 10 reps

Morning weigh in (Fasted): 82.1kg

Added in some Bicep work at the end as they are my weakest body part and I’m hoping adding more volume over the week will help bring them up.

I chose lying Bicep curls on chest day as it also puts my chest in a nice stretched position to end the session with.

 

[Steven]

Monday:

Work got in the way today and will likely tomorrow, but plan to go Wednesday for upper and Friday for lower.

As a result will try to keep the calories a little lower but will still let myself up to 2k if needed.

Today capped out at 1620 calories.

Also weight dropped 93.1kg.

So from 94.5kg (95.5 rough guess beginning of diet) to 93.1kg now. Tracking steady, hopefully 92.5kg a week from now!

 

[Binnie]

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.

 

[vox]

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.

This phase… slower reps, deeper connection, controlled positions. It’s actually refinement.

 

[Binnie]

Day 24: Training Complete

Shoulder day:

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

Smith Machine Seared Overhead Press
35kg x 20 reps (warmup)
55kg x 12 reps
55kg x 12 reps
55kg x 12 reps

Barbell Shrugs (drop sets)
100kg x 15 reps + DB 2x30kg x 10 reps
100kg x 15 reps + DB 2x30kg x 10 reps
100kg x 15 reps + DB 2x30kg x 10 reps

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

Cable Rear Delt Fly
15kg x 16 reps
15kg x 16 reps
12.5kg x 18 reps

Dumbbell Alternate Bicep Curl
10kg x 12 reps
10kg x 12 reps
10kg x 12 reps

Good session today but my elbow did play up a little so I went slightly lighter than usual on some movements.

Last week I was doing beef and rice for my second and third meals to help get calories up with higher fat content which I think was also slowing my digestion too much making me feel overall bloated and a little sluggish so I’m back on the chicken and rice train.

 

[Binnie]

This phase… slower reps, deeper connection, controlled positions. It’s actually refinement.

At the moment I feel like I’m progressively overloading not with weight or reps so much but with refining and improving my technique session to session.

 

[Fletch Elliot]

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.

Some good weights there, smashing it

 

[Binnie]

Today’s calories pretty on point at approx 4050. Decent macro breakdown with slightly higher fat than I would like but while I’m in a weight gain phase I’m happy to have more dietary fat.

 

[Binnie]

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.

 

[Binnie]

Day 27: Training Complete

Leg Day:

30 minute walk + 10 minute warmup

Smith Machine Back Squats
55kg x 15 reps
55kg x 15 reps
55kg x 13 reps

RDL (Barbell)
70kg x 14 reps
70kg x 14 reps
70kg x 14 reps

Lying Leg Curl
30kg x 15 reps
30kg x 15 reps
30kg x 15 reps

Seated Leg Extension
80kg x 14 reps
80kg x 14 reps
80kg x 14 reps

Seated Leg Extension
65kg x 18reps
65kg x 18 reps
60kg x 20 reps

Working in slightly higher rep range today.

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.

HAPPY EASTER BOYS!

 

[Fletch Elliot]

Day 27: Training Complete

Leg Day:

30 minute walk + 10 minute warmup

Smith Machine Back Squats
55kg x 15 reps
55kg x 15 reps
55kg x 13 reps

RDL (Barbell)
70kg x 14 reps
70kg x 14 reps
70kg x 14 reps

Lying Leg Curl
30kg x 15 reps
30kg x 15 reps
30kg x 15 reps

Seated Leg Extension
80kg x 14 reps
80kg x 14 reps
80kg x 14 reps

Seated Leg Extension
65kg x 18reps
65kg x 18 reps
60kg x 20 reps

Working in slightly higher rep range today.

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.

HAPPY EASTER BOYS!

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