8 Week Comp - Binnie

[Binnie]

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

Gym hack: I have an adjustable bench and I just put the bench on a very high incline, stand behind it and use the top of the back rest to do my dumbbell preacher curls. Works a treat!

 

[Big_Yon]

Solid man - looks like each muscle group is getting a good whack of workload! hows the bodyweight going?

 

[Binnie]

Solid man - looks like each muscle group is getting a good whack of workload! hows the bodyweight going?

Thanks brother! I feel like training is pretty on point now and I’m enjoying this split just slowly going to add a little more volume over the coming weeks. I just weighed myself this morning and I’m back down to 80.5kg but I’ve cut out some foods that were causing me digestive issues so I think some of the weight I was gaining previously was inflammation and excess water weight. Still a total weight gain of 1.5kg over almost 5 weeks which is pretty on point for what I’m aiming for. Will probably add a little more carbs to keep the weight increasing steadily.

 

[Binnie]

Day 34: Training Complete

Leg Day:

Smith Machine Back Squats
35kg x 10 reps (Warm Up)
55kg x 14 reps
65kg x 10 reps
65kg x 10 reps

Barbell RDL
70kg x 15 reps
75kg x 10 reps
75kg x 10 reps

Lying Leg Curl
30kg x 15 reps
35kg x 12 reps
35kg x 12 reps
30kg x 12 reps

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

Seated Leg Extension
65kg x 16 reps
60kg x 18 reps
60kg x 18 reps
50kg x 19 reps [failure]

Hanging Leg Raises
12 reps
12 reps
12 reps

Dumbbell Bicep Curls
10kg x 15 reps
10kg x 15 reps
10kg x 15 reps

Morning fasted weight 80.5kg

Still dialling in my diet trying to find that sweet spot where I can slowly gain weight consistently in a slight surplus without digestive issues whilst keeping my energy and performance as high as possible.

 

[Binnie]

Today’s calories approximately 3870

Went a back up slightly on the carbs as I think currently I feel and perform best when I’m taking in at least 500g carbs per day.

I’ve also upped my creatine from 5g daily to 10g daily split and taken with meals 2 and 3.

 

[Binnie]

Today’s calories approximately 3870

Went a back up slightly on the carbs as I think currently I feel and perform best when I’m taking in at least 500g carbs per day.

I’ve also upped my creatine from 5g daily to 10g daily split and taken with meals 2 and 3.

 

[Big_Yon]

man wish I would be consuming 500g carbs!...I feel like if i smell carbs i gain weight lol

 

[Binnie]

man wish I would be consuming 500g carbs!...I feel like if i smell carbs i gain weight lol

Well I am in a weight gain phase currently so that’s the goal haha

 

[Binnie]

Day 36: Training Complete

Chest Day:

Single Arm Cable Crossover
50kg x 12 reps (each arm)
50kg x 12 reps (each arm)
50kg x 13 reps (each arm)

Smith Machine Bench Press (Slight Incline)
35kg x 10 reps (Warm Up)
55kg x 15 reps
65kg x 12 reps
75kg x 7.5 reps [Failure]
65kg x 10 reps

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

Cable Fly (Seated) (Back Supported)
32.5kg x 12 reps
30kg x 15 reps
30kg x 12 reps
25kg x 17 reps [Failure]

Dips (Chest Focused)
12 reps
12 reps
12 reps

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

Dumbbell Lateral Raises (Drop Set)
10kg’s x 15 reps
9kg’s x 12 reps
7kg’s x 10 reps
5kg’s x 19 reps [Failure]

Wide Push Ups x 15 reps (Slow)

Morning fasted weight: 80.6kg

Today’s calories will be: 3820

Protein: 234g
Carbs: 527g
Fat: 78g

Good session overall with a nice pump. Shoulder and elbow feel a little sore as they usually do after a push focused session but all good that’s pretty normal for me.

 

[Binnie]

Day 37: Training Complete

20 minutes fasted steady state cardio

Back Day:

Standing Cable Pullover (Wide)
55kg x 16 reps
60kg x 14 reps
60kg x 14 reps
55kg x 14 reps

Single Arm Cable Lat Pull Down
50kg x 14 reps (Each Arm)
50kg x 14 reps (Each Arm)
50kg x 14 reps (Each Arm)

Cable Lat Pull Down (Narrow)
90kg x 15 reps
90kg x 15 reps
90kg x 15 reps

Single Arm Cable Row
(Chest Supported)
50kg x 15 reps (Each Arm)
50kg x 15 reps (Each Arm)
45kg x 15 reps (Each Arm)

Seated Cable Row (Wide Neutral)
95kg x 20 reps
100kg x 16 reps
110kg x 14 reps
117.5kg x 15 reps [Failure]

Single Arm Cable Lateral Raises
(Wrist Cuffs)
10kg x 15 reps (Each Arm)
10kg x 12 reps (Each Arm)
10kg x 12 reps (Each Arm)

Morning fasted weight: 80.8kg

Daily calories: approx 4200

Protein: 216
Carbs: 610
Fat: 93

Trialling extra high carbs before training (200g+ preworkout meal) to see if my performance/endurance increases.

Also went higher on total calories as I just generally feel like I do actually need more food to recover from my training and everything else I do in a day.

 

[Binnie]

Day 38: Training Complete

Shoulder Day:

Smith Machine Overhead Press
35kg x 15 reps (Warm Up)
55kg x 13 reps
55kg x 13 reps
55kg x 12 reps [Failure]

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

Cable Lateral Raises (wrist cuffs)
10kg x 12 reps
10kg x 12 reps
10kg x 12 reps
10kg x 13 reps

Dumbbell Lateral Raises
10kg x 15 reps
9kg x 15 reps
7kg x 21 reps [Failure]

Cable Rear Delt Fly
10kg x 18 reps
15kg x 12 reps
15kg x 12 reps

Alternate Bicep Curl
10kg x 15 reps
12.5kg x 10 reps
15kg x 10 reps

Morning fasted weight 81.0kg

Today’s calories: approx 4020

Protein: 215g
Carbs: 603g
Fat: 77g

Good session focusing on technique ending with a nice pump.

Bit of discomfort in my elbow as usual but I’m figuring out how to do certain movements in ways that aren’t as impactful on the elbow/forearm tendon.

Feeling more energetic with calories back around 4000 but having better macro split and higher food quality.

Working on adding in more fibre mainly from fruit and veg to help keep digestion moving along with such high food volume (for me).

 

[Fletch Elliot]

Day 37: Training Complete

20 minutes fasted steady state cardio

Back Day:

Standing Cable Pullover (Wide)
55kg x 16 reps
60kg x 14 reps
60kg x 14 reps
55kg x 14 reps

Single Arm Cable Lat Pull Down
50kg x 14 reps (Each Arm)
50kg x 14 reps (Each Arm)
50kg x 14 reps (Each Arm)

Cable Lat Pull Down (Narrow)
90kg x 15 reps
90kg x 15 reps
90kg x 15 reps

Single Arm Cable Row
(Chest Supported)
50kg x 15 reps (Each Arm)
50kg x 15 reps (Each Arm)
45kg x 15 reps (Each Arm)

Seated Cable Row (Wide Neutral)
95kg x 20 reps
100kg x 16 reps
110kg x 14 reps
117.5kg x 15 reps [Failure]

Single Arm Cable Lateral Raises
(Wrist Cuffs)
10kg x 15 reps (Each Arm)
10kg x 12 reps (Each Arm)
10kg x 12 reps (Each Arm)

Morning fasted weight: 80.8kg

Daily calories: approx 4200

Protein: 216
Carbs: 610
Fat: 93

Trialling extra high carbs before training (200g+ preworkout meal) to see if my performance/endurance increases.

Also went higher on total calories as I just generally feel like I do actually need more food to recover from my training and everything else I do in a day.

Would be getting nice pumps with a good amount of carbs in the system pre workout!

 

[Binnie]

Would be getting nice pumps with a good amount of carbs in the system pre workout!

Definitely nice pumps after training and sometimes even get a pump doing daily chores with carbs so high

 

[Binnie]

Day 40: Training Complete

40 minute fasted walk pre Meal 1

Arm Day:

Single Arm Dumbbell Preacher Curl
10kg x 13 reps (Each Arm)
10kg x 13 reps (Each Arm)
10kg x 11 reps (Each Arm)

Single Arm Cable Curl
10kg x 15 reps (Each Arm)
12.5kg x 15 reps (Each Arm)
12.5kg x 13 reps (Each Arm)
10kg x 17 reps (Each Arm)

Single Arm Concentration Curl
12.5kg x 16 reps (Each Arm)
15kg x 10 reps (Each Arm)
12.5kg x 15 reps (Each Arm)

Cable Tricep Pushdown
67.5kg x 20 reps
75kg x 18 reps
75kg x 18 reps
75kg x 16 reps [Failure]

Single Arm Dumbbell Tricep
Overhead Extension
12.5kg x 16 reps
15kg x 12 reps
15kg x 12 reps

Single Arm Cable Lateral Raises (Cuffs)
10kg x 15 reps
10kg x 15 reps
10kg x 15 reps

(Yesterdays rest day calories approx 3500)

Morning fasted weight: 81.1kg

Today’s Calories: approx 4130

Protein: 225g
Carbs: 615g
Fat: 78g

Transitioned into solely unilateral work for biceps as I feel I get a better connection that way plus my right bicep is smaller and weaker than my left due to an old injury from my teens so I’m able to ensure I can do the movement without my strong side taking over at all.

 

[Matt-Black]

Transitioned into solely unilateral work for biceps as I feel I get a better connection that way plus my right bicep is smaller and weaker than my left due to an old injury from my teens so I’m able to ensure I can do the movement without my strong side taking over at all.

Only thing I'd add is start with the weaker arm first and match reps & weight on the stronger side, don’t let it do extra. Over time it’ll even out.

 

[Binnie]

Only thing I'd add is start with the weaker arm first and match reps & weight on the stronger side, don’t let it do extra. Over time it’ll even out.

Yeah that’s how I’ve always done my unilateral work. I learned that trick years ago and have applied it. Occasionally will even do an extra rep on my weaker arm to give slightly higher volume.

The main problem is I cut my forearm open when I was a teenager and the doctors had to stitch the muscle back together which has slightly changed the shape and function of my right arm. Hence why I also have elbow and shoulder issues on that side.

 

[Fletch Elliot]

Definitely nice pumps after training and sometimes even get a pump doing daily chores with carbs so high

Love that

 

[Binnie]

Day 41: Training Complete

Leg Day:

Smith Machine Back Squats
35kg x 10 reps (Warm Up)
55kg x 15 reps
65kg x 10 reps
75kg x 8 reps

Lunges (Dumbbell)
2x15kg’s x 15 reps
2x15kg’s x 12 reps
2x15kg’s x 12 reps

Lying Leg Curl
30kg x 16 reps
35kg x 12 reps
35kg x 12 reps
40kg x 10 reps

Seated Leg Extension (Heavy)
80kg x 15 reps
80kg x 15 reps
80kg x 15 reps

Seated Leg Extension (Moderate)
65kg x 18reps
65kg x 18 reps
60kg x 19 reps
60kg x 18 reps

Dumbbell Bicep Curl
10kg x 15 reps
12.5kg x 12 reps
12.5kg x 12 reps

Morning fasted weight: 81.1kg

Today’s Calories: approx 3994

Protein: 211g
Carbs: 587g
Fat: 85g

I’ve implemented a 10 minute walk on my treadmill after each meal to help with digestion and blood sugar.

I’ve been struggling to get down and digest my current amount of food and I know that I will have to increase calories more at some point shortly to continue the weight gain process so looking to do whatever I can to improve digestion.

 

[Big_Yon]

I’ve been struggling to get down and digest my current amount of food and I know that I will have to increase calories more at some point shortly to continue the weight gain process so looking to do whatever I can to improve digestion.

Dextrose on everything haha.. Had a training partner when he was in off season mode would put dextrose into his rice meals to put his saliva glands into overdrive to get the food down

 

[Binnie]

Dextrose on everything haha.. Had a training partner when he was in off season mode would put dextrose into his rice meals to put his saliva glands into overdrive to get the food down

That’s actually potentially a great idea. I could easily add some to my meals 2 and 3 which are chicken, rice and veg. Thanks for tip brother!