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.

 

[Binnie]

Day 44: Training Complete

Back Day:

Cable Pullover (Standing)
55kg x 16 reps
60kg x 14 reps
60kg x 14 reps
55kg x 15 reps [Failure]

Single Arm Cable Lat Pull Down
45kg x 13 reps (each arm)
50kg x 12 reps (each arm)
50kg x 12 reps (each arm)

Lat Pull Down (Wide Neutral)
90kg x 15 reps
90kg x 12 reps
85kg x 15 reps

Single Arm Cable Row (Seated)
45kg x 15 reps (each arm)
50kg x 15 reps (each arm)
50kg x 15 reps (each arm)

Cable Row (V Grip)
95kg x 20 reps
100kg x 17 reps [Failure]
110kg x 14 reps
117.5kg x 11 reps [Failure]

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

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

Morning fasted weight: 81.2kg

Today’s calories: approx 3880

Protein: 186g
Carbs: 569g
Fat: 93g

Tried putting into practice a tip from @trespassing_minds to engage my lats better where I imagined I was getting tickled under my arms.
Was difficult to do on single arm movements but for normal lat pull downs I think it did help somewhat.

Going a little higher with dietary fats today as I’m having sausages for dinner with the family. Not ideal but it is what it is.

On a side note I think I have worked out that I have a food intolerance to Tomato. Every time I eat Tomato (usually a tomato based sauce with dinner) I feel like I’m extra bloated and my weight jumps up half a kilo which I now realise was probably inflammation and I also think the skin issues I’ve been having are related to Tomato so moving forward I’m cutting Tomato or anything containing Tomato out of my diet and will keep track to see if symptoms change.

 

[Skays]

Day 44: Training Complete

Back Day:

Cable Pullover (Standing)
55kg x 16 reps
60kg x 14 reps
60kg x 14 reps
55kg x 15 reps [Failure]

Single Arm Cable Lat Pull Down
45kg x 13 reps (each arm)
50kg x 12 reps (each arm)
50kg x 12 reps (each arm)

Lat Pull Down (Wide Neutral)
90kg x 15 reps
90kg x 12 reps
85kg x 15 reps

Single Arm Cable Row (Seated)
45kg x 15 reps (each arm)
50kg x 15 reps (each arm)
50kg x 15 reps (each arm)

Cable Row (V Grip)
95kg x 20 reps
100kg x 17 reps [Failure]
110kg x 14 reps
117.5kg x 11 reps [Failure]

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

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

Morning fasted weight: 81.2kg

Today’s calories: approx 3880

Protein: 186g
Carbs: 569g
Fat: 93g

Tried putting into practice a tip from @trespassing_minds to engage my lats better where I imagined I was getting tickled under my arms.
Was difficult to do on single arm movements but for normal lat pull downs I think it did help somewhat.

Going a little higher with dietary fats today as I’m having sausages for dinner with the family. Not ideal but it is what it is.

On a side note I think I have worked out that I have a food intolerance to Tomato. Every time I eat Tomato (usually a tomato based sauce with dinner) I feel like I’m extra bloated and my weight jumps up half a kilo which I now realise was probably inflammation and I also think the skin issues I’ve been having are related to Tomato so moving forward I’m cutting Tomato or anything containing Tomato out of my diet and will keep track to see if symptoms change.

Nothing wrong with one higher fat meal. It won't do anything in the grand scheme. Just as long as it's not a regular thing. With the tomato, like you said pull it out for a couple weeks, keep everything else the same then reintroduce it and see if it comes back. That way you actually know.

 

[Binnie]

Nothing wrong with one higher fat meal. It won't do anything in the grand scheme. Just as long as it's not a regular thing. With the tomato, like you said pull it out for a couple weeks, keep everything else the same then reintroduce it and see if it comes back. That way you actually know.

That’s very true I know one meal won’t have much effect and I am going to be more consistent moving forward so won’t be a regular thing.

I’m hoping it is the Tomato, I know I definitely have some kind of food intolerance that is giving me some issues so will keep it out for a while and if I seem good for a while eventually have a meal with it and see how I react.

 

[Binnie]

Day 45: Training Complete

Shoulder Day:

Smith Machine Overhead Press
35kg x 15 reps (Warm Up)
55kg x 13 reps
60kg x 12 reps
55kg x 13 reps [Failure]

Barbell Shrugs
60kg x 20 reps (Warm up)
90kg x 20 reps
100kg x 20 reps
100kg x 20 reps
100kg x 25 reps [Failure]

Cable Lateral Raises (wrist cuffs)
10kg x 15 reps (each arm)
10kg x 15 reps (each arm)
10kg x 15 reps (each arm)
10kg x 15 reps (each arm)

Dumbbell Lateral Raises
10kg’s x 15 reps
9kg’s x 15 reps
7kg’s x 22 reps [Failure]

Cable Rear Delt Fly
10kg x 15 reps
10kg x 15 reps
10kg x 11 reps [Failure]

Dumbbell Alternate Bicep Curl
10kg’s x 15 reps
12.5kg’s x 12 reps
15kg’s x 10 reps [Failure]

Morning fasted weight 81.2kg

Today’s calories: approx 3805

Protein: 181g
Carbs: 572g
Fat: 85g

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

Actually felt really strong today and my right shoulder didn’t give me any issues at all which was a nice change!

I have recently moved from pinning 3 times a week to EOD as I feel that will give more stable levels plus it may have been just psychological but I felt like on the one day a week where I was two days since pinning I wasn’t as strong or full and was more likely to be a bit moody.

I realise technically this means my weekly dosage is slightly higher and more difficult to calculate but I’m fine with that for the potential real world benefits.

 

[Binnie]

Day 47: Training Complete

Arm Day:

Single Arm Dumbbell Preacher Curl
10kg’s x 11 reps (each arm)
10kg’s x 13 reps (each arm)
10kg’s x 13 reps (each arm)

Single Arm Cable Curl
12.5kg x 13 reps (each arm)
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)
10kg x 21 reps (each arm)

Concentration Bicep Curl (Seated)
12.5kg’s x 16 reps (each arm)
15kg’s x 12 reps (each arm)
12.5kg’s x 13 reps (each arm)

Cable Tricep Pushdown
67.5kg x 20 reps
75kg x 18 reps
75kg x 17 reps
65kg x 19 reps

Single Arm Dumbbell Tricep Extension
12.5kg’s x 14 reps (each arm)
12.5kg’s x 16 reps (each arm)
12.5kg’s x 15 reps (each arm)

Dumbbell Lateral Raises
8kg’s x 15 reps
8kg’s x 15 reps
8kg’s x 15 reps

Morning fasted weight: 81.2kg

Today’s calories: approx 4066

Protein: 221g
Carbs: 640g
Fat: 61g

10 minutes maximum incline moderate pace on the treadmill after every meal (except after meal 3 where I walked 30 minutes return trip to pick up my son from school)

The pump was outrageous today I think because I went pretty low on calories yesterday and only had 2 proper meals which I didn’t track but I know they were pretty low carb and I had a very high carb pre workout meal which I’m guessing shuttled a lot of glycogen into my muscles plus I had a really good sleep last night.

Moving forward I will be cleaning my diet up more and eating basically the exact meal plan on training days and on rest days I will be slightly more loose so I can still enjoy meals with my family but tracking and making sure macros are still decent and food quality as good as possible.

Later in the year when I move to a cutting phase I may end up eventually being super strict with my diet so I want to be able to enjoy this time while I’m in a gaining phase and have some what of a luxury to do so.

The way I see it five perfect days and two 75% days is still pretty good compared to most people and still an improvement for myself and if I’m still slowly gaining weight and strength I’m on the right path.

Also I’m not a bodybuilder or athlete and I’m not competing so I’m not trying to be perfect all the time just better than I used to be.

 

[Fletch Elliot]

Day 44: Training Complete

Back Day:

Cable Pullover (Standing)
55kg x 16 reps
60kg x 14 reps
60kg x 14 reps
55kg x 15 reps [Failure]

Single Arm Cable Lat Pull Down
45kg x 13 reps (each arm)
50kg x 12 reps (each arm)
50kg x 12 reps (each arm)

Lat Pull Down (Wide Neutral)
90kg x 15 reps
90kg x 12 reps
85kg x 15 reps

Single Arm Cable Row (Seated)
45kg x 15 reps (each arm)
50kg x 15 reps (each arm)
50kg x 15 reps (each arm)

Cable Row (V Grip)
95kg x 20 reps
100kg x 17 reps [Failure]
110kg x 14 reps
117.5kg x 11 reps [Failure]

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

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

Morning fasted weight: 81.2kg

Today’s calories: approx 3880

Protein: 186g
Carbs: 569g
Fat: 93g

Tried putting into practice a tip from @trespassing_minds to engage my lats better where I imagined I was getting tickled under my arms.
Was difficult to do on single arm movements but for normal lat pull downs I think it did help somewhat.

Going a little higher with dietary fats today as I’m having sausages for dinner with the family. Not ideal but it is what it is.

On a side note I think I have worked out that I have a food intolerance to Tomato. Every time I eat Tomato (usually a tomato based sauce with dinner) I feel like I’m extra bloated and my weight jumps up half a kilo which I now realise was probably inflammation and I also think the skin issues I’ve been having are related to Tomato so moving forward I’m cutting Tomato or anything containing Tomato out of my diet and will keep track to see if symptoms change.

Nice weight on the single arm pull down

 

[Binnie]

Nice weight on the single arm pull down

Thanks brother but honestly I think the pulleys on my cable setup take most of the load so numbers aren’t quite as impressive as they sound haha

 

[seventies voodoojuice]

Day 47: Training Complete

Arm Day:

Single Arm Dumbbell Preacher Curl
10kg’s x 11 reps (each arm)
10kg’s x 13 reps (each arm)
10kg’s x 13 reps (each arm)

Single Arm Cable Curl
12.5kg x 13 reps (each arm)
12.5kg x 15 reps (each arm)
12.5kg x 15 reps (each arm)
10kg x 21 reps (each arm)

Concentration Bicep Curl (Seated)
12.5kg’s x 16 reps (each arm)
15kg’s x 12 reps (each arm)
12.5kg’s x 13 reps (each arm)

Cable Tricep Pushdown
67.5kg x 20 reps
75kg x 18 reps
75kg x 17 reps
65kg x 19 reps

Single Arm Dumbbell Tricep Extension
12.5kg’s x 14 reps (each arm)
12.5kg’s x 16 reps (each arm)
12.5kg’s x 15 reps (each arm)

Dumbbell Lateral Raises
8kg’s x 15 reps
8kg’s x 15 reps
8kg’s x 15 reps

Morning fasted weight: 81.2kg

Today’s calories: approx 4066

Protein: 221g
Carbs: 640g
Fat: 61g

10 minutes maximum incline moderate pace on the treadmill after every meal (except after meal 3 where I walked 30 minutes return trip to pick up my son from school)

The pump was outrageous today I think because I went pretty low on calories yesterday and only had 2 proper meals which I didn’t track but I know they were pretty low carb and I had a very high carb pre workout meal which I’m guessing shuttled a lot of glycogen into my muscles plus I had a really good sleep last night.

Moving forward I will be cleaning my diet up more and eating basically the exact meal plan on training days and on rest days I will be slightly more loose so I can still enjoy meals with my family but tracking and making sure macros are still decent and food quality as good as possible.

Later in the year when I move to a cutting phase I may end up eventually being super strict with my diet so I want to be able to enjoy this time while I’m in a gaining phase and have some what of a luxury to do so.

The way I see it five perfect days and two 75% days is still pretty good compared to most people and still an improvement for myself and if I’m still slowly gaining weight and strength I’m on the right path.

Also I’m not a bodybuilder or athlete and I’m not competing so I’m not trying to be perfect all the time just better than I used to be.

Awesome effort,give perfect days is fantastic,whatever the other two may be.we are not all bodybuilders or aiming to compete,your have the right mind set bro,just better than before,most of us are just gym bros and do this because it's just part of us.simple goals.

 

[Binnie]

Awesome effort,give perfect days is fantastic,whatever the other two may be.we are not all bodybuilders or aiming to compete,your have the right mind set bro,just better than before,most of us are just gym bros and do this because it's just part of us.simple goals.

Thanks for the encouragement brother!

 

[seventies voodoojuice]

Thanks for the encouragement brother!

Apologies for the shit spelling, should have proof read before post.

 

[Binnie]

Apologies for the shit spelling, should have proof read before post.

All good I understood perfectly!

 

[Binnie]

Day 48: Training Complete

Leg Day:

Lunges (Body Weight)
30 reps
30 reps
30 reps

Smith Machine Back Squats
35kg x 8 reps (Warm Up)
45kg x 15 reps
45kg x 15 reps
45kg x 15 reps

Lying Leg Curl
30kg x 14 reps
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps

Seated Leg Extension (Heavy)
70kg x 18 reps
70kg x 18 reps
70kg x 18 reps

Seated Leg Extension (Moderate)
60kg x 20 reps
60kg x 20 reps
60kg x 20 reps
55kg x 24 reps

Morning fasted weight: 81.4kg

Today’s Calories: approx 4170

Protein: 220g
Carbs: 666g
Fat: 61g

Went for higher reps and even lower weight today as I think going heavy on legs for me just beats me up and doesn’t seem to illicit much if any growth on my chicken legs.

Focusing even more so on having full control with a good tempo with tension on the target muscle.

So far since cutting Tomato out of my diet my skin has been basically perfect so I’m really happy about that!

 

[Binnie]

Found a physique check in on MyFitnessPal from the start of my current fitness journey just over 5 years ago weighing in at almost my exact current body weight.

Back then I was eating like garbage and drinking every single weekend.

I was working a hard physical labour job so had some strength and endurance but I was far from healthy.

Since then my fitness journey has taken me to my heaviest weight ever at 92.5kg training 3 days a week full body and the strongest I had ever been, eating pretty decent but at realistically probably 25% body fat.

Down to my lowest body weight as an adult at 67.5kg (looking back I definitely developed an eating disorder) doing OMAD Carnivore trying to train but struggling as realistically I was well under my caloric needs and had zero to very little carbs for energy and at well under 10% body fat but skinny as a teenage boy.

Back up to my current training and eating which are pretty damn good generally except a few meals a week off plan but still decently healthy being the strongest I’ve ever been looking and feeling almost as good as I did when I was in my early 20’s besides a few sore joints and weighing a healthy 81.5kg at maybe 15% body fat.

Still working towards health and fitness goals including my current short term goal which is to look the best I ever have in my life on my 40th birthday which is 2 days before Christmas next year.

I figure with 20 months of consistent high quality training stimulus, high quality nutrition and now with hormone assistance I should be looking and feeling pretty damn good!

Then will continue along my training journey and maybe aim to look and feel my best at 50 then 60 and so on until I can no longer train haha

 

[Binnie]

Today’s rest day calories on point. Kept food on plan but just had a smaller serving for meal 1 to lower calories slightly.

Digestion is feeling much more improved since cleaning my diet up. Not feeling as bloated and actually feeling hungry before meals so it doesn’t feel like I’m forcing food.

I think pushing more food in the future will not be as hard as I originally thought if I stay consistent with this diet and avoid the foods I know mess my digestion up.