Shoulders definitely grow with a bit of extra volume
8 Week Comp - Binnie
- Thread starter Binnie
- Start date
Binnie
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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.Shoulders definitely grow with a bit of extra volume
Binnie
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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.
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.
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
Registered
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.
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
Binnie
Registered
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
Registered
Thanks for the encouragement brother! Good luck with the comp!
Binnie
Registered
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.
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.
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!
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!
