8 Week Comp - Binnie

[Big_Yon]

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!

I’d be keen to get your feed back after a couple weeks with it if it manages to help

 

[Binnie]

I’d be keen to get your feed back after a couple weeks with it if it manages to help

I probably won’t implement it just yet as I’m still slowly gaining but at some point in the coming weeks I will have to do something to keep the needle moving and extra easily digestible carbs that don’t have a lot of volume will be the solution so if and when I do I will definitely let you know how it goes!

 

[Binnie]

Really tried to have a proper rest day today kept walking to a minimal amount compared to usual. Just did a few things around the house and hung out with the kids and wife and watched a movie although still ate my usual chicken rice veg meals 2 + 3.

Kept carbs decently high and went a little lower on the protein today.

Today’s rest day calories: approx 3465

Protein: 168g
Carbs: 537g
Fat: 67g

Keen for Chest Day tomorrow!!!

 

[Binnie]

Day 43: Training Complete

Chest Day:

Dumbbell Fly (Slight Incline)
(Stretch Focused)
10kg’s x 12 reps
12.5kg’s x 12 reps
15kg’s x 12 reps

Barbell Bench Press (Flat)
40kg x 10 reps (Warm Up)
60kg x 12 reps (Warm Up)
70kg x 10 reps
75kg x 10 reps
80kg x 5 reps

Dumbbell Bench Press (Slight Incline)
25kg’s x 12 reps
30kg’s x 8 reps
25kg’s x 12 reps

Cable Fly (Seated)
30kg x 12 reps
30kg x 12 reps
27.5kg x 16 reps
27.5kg x 21 reps [Failure]

Dips (Chest Focused)
Body weight x 12 reps
Body weight x 13 reps
Body weight x 12 reps

Lying Bicep Curl
10kg’s x 12 reps
10kg’s x 12 reps
10kg’s x 12 reps

60 second Dead Hang

10 minutes maximum incline moderate pace on the treadmill after every meal

Morning fasted weight: 81.3kg

Today’s calories: approx 3950

Protein: 187g
Carbs: 620g
Fat: 78g

Tried the 30kg Dumbbells on bench press today for a set. First time going up that heavy for me. Reps were not perfect but eventually I’m hoping this year to hit them for good quality reps for a couple sets on a chest session.