Approved Log My Training Log - Binnie

[seventies voodoojuice]

Day 54: Training Complete

Arm Day:

Dumbbell Preacher Curl
10kg’s x 10 reps (each arm)
10kg’s x 12 reps (each arm)
10kg’s x 12 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)

Cable Bicep Curl
30kg x 15 reps
30kg x 15 reps
30kg x 15 reps

Cable Tricep Pushdown
67.5kg x 20 reps
75kg x 16 reps
75kg x 16 reps
65kg x 18 reps

Cable Overhead Tricep Extension
67.5kg x 15 reps
67.5kg x 15 reps
67.5kg x 15 reps

Dumbbell Lateral Raises
9kg’s x 15 reps
9kg’s x 14 reps
7kg’s x 15 reps

Morning fasted weight: 81.0kg

Today’s calories: approx 3612

Protein: 184g
Carbs: 525g
Fat: 81g

I’ve injured my leg somehow and I was limping around all day yesterday on my rest day.

Only ate 2 solid meals that were definitely off plan that I didn’t track but I’m guessing I was under on calories and protein goals in particular.

Luckily today was arm day and I could still get training in but I’m not able to walk after my meals and unfortunately I will not be able to do tomorrows leg day.

A good 2 days rest is probably what I need anyway to be honest I am feeling a little burnt out and this injury is just adding to it.

Next week I’m considering switching things up a bit and going back to a version of PPL but just 5 days a week probably something like PPLRPPR.

I do think my body responds better to higher frequency which is why I have usually stuck with PPL in the past.

If I’m not mistaken this is the last week of the comp and as this will be my last log this week I just wanna give a shoutout to the other boys for being supportive of each other and pushing hard consistently!

RESPECT

Same goes brother, awesome effort all round, progress is progress,better than last time.well done legend.

 

[Big_Yon]

been a good 8 week slog for you brother! time to rest and recover and come back and smash the next goals!

 

[Binnie]

May 4 2026

Pull Day A:

Cable Pull Through
45kg x 20 reps
55kg x 15 reps
55kg x 15 reps
55kg x 12 reps

Single Arm Cable Lat Pull Down
45kg x 15 reps (each arm)
45kg x 15 reps (each arm)
45kg x 15 reps (each arm)
45kg x 15 reps (each arm)

Chest Supported Cable Row (Neutral)
85kg x 12 reps
85kg x 12 reps
85kg x 12 reps
85kg x 10 reps

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

Single Arm Dumbbell Preacher Curl
10kg x 10 reps
10kg x 10 reps
10kg x 10 reps
9kg x 10 reps

Cable Bicep Curl (EZ Bar Attachment)
30kg x 15 reps
30kg x 15 reps
30kg x 15 reps
30kg x 15 reps

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

Hey guys I’m back to continue logging!

Little update on my situation:

Training wise as you can see I’ve moved back to PPL at a slightly higher volume per session and of course higher frequency hitting each muscle group per week.

Diet wise I’m currently eating back down around maintenance which for me is somewhere around 3200-3500 calories per day. I’ve switched chicken to beef in my meals 2 and 3 which intern has raised my fat intake slightly and lowered my protein somewhat.

I feel like my digestion has improved a lot since lowering food and switching from chicken to beef.

Anabolics wise I have dropped the EQ as I felt like it was giving me sides that I did not like. I was planning on running bloods to see where all my levels were at but I felt off so decided to just pull it out.

So I’m currently just running Test only at 400mg per week and already feeling better.

I’m hoping to log consistently moving forward but if I do miss some time here or there I will back date my training sessions.

Let the journey and progression continue!

 

[Binnie]

May 5 2026

Push Day A:

Single Arm Cable Press
35kg x 12 reps (each arm)
35kg x 12 reps (each arm)
35kg x 12 reps (each arm)
35kg x 12 reps (each arm)

Incline Dumbbell Bench Press
20kg’s x 15 reps
20kg’s x 15 reps
20kg’s x 15 reps
20kg’s x 12 reps

Cable Fly
30kg x 15 reps
30kg x 15 reps
30kg x 15 reps
30kg x 18 reps

Dumbbell Front Raises
10kg’s x 15 reps
10kg’s x 12 reps
10kg’s x 12 reps
10kg’s x 12 reps

Dumbbell Lateral Raises
10kg’s x 15 reps
9kg’s x 15 reps
7kg’s x 15 reps
7kg’s x 15 reps

Cable Tricep Pushdown
67.5kg x 20 reps
67.5kg x 18 reps
67.5kg x 15 reps
67.5kg x 13 reps

Cable Overhead Tricep Extension
55kg x 15 reps
55kg x 15 reps
55kg x 15 reps
55kg x 18 reps

Good push day session today! At the moment just focusing on getting my body used to more volume per session so not trying to go crazy on the weight.

Still attempting to make every rep count with the best form possible from first to last rep.

Don’t know how everyone else feels but Push Day is my favourite day when running PPL.

 

[Fletch Elliot]

May 4 2026

Pull Day A:

Cable Pull Through
45kg x 20 reps
55kg x 15 reps
55kg x 15 reps
55kg x 12 reps

Single Arm Cable Lat Pull Down
45kg x 15 reps (each arm)
45kg x 15 reps (each arm)
45kg x 15 reps (each arm)
45kg x 15 reps (each arm)

Chest Supported Cable Row (Neutral)
85kg x 12 reps
85kg x 12 reps
85kg x 12 reps
85kg x 10 reps

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

Single Arm Dumbbell Preacher Curl
10kg x 10 reps
10kg x 10 reps
10kg x 10 reps
9kg x 10 reps

Cable Bicep Curl (EZ Bar Attachment)
30kg x 15 reps
30kg x 15 reps
30kg x 15 reps
30kg x 15 reps

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

Hey guys I’m back to continue logging!

Little update on my situation:

Training wise as you can see I’ve moved back to PPL at a slightly higher volume per session and of course higher frequency hitting each muscle group per week.

Diet wise I’m currently eating back down around maintenance which for me is somewhere around 3200-3500 calories per day. I’ve switched chicken to beef in my meals 2 and 3 which intern has raised my fat intake slightly and lowered my protein somewhat.

I feel like my digestion has improved a lot since lowering food and switching from chicken to beef.

Anabolics wise I have dropped the EQ as I felt like it was giving me sides that I did not like. I was planning on running bloods to see where all my levels were at but I felt off so decided to just pull it out.

So I’m currently just running Test only at 400mg per week and already feeling better.

I’m hoping to log consistently moving forward but if I do miss some time here or there I will back date my training sessions.

Let the journey and progression continue!

Great to see you're back at it brother

 

[Fletch Elliot]

May 5 2026

Push Day A:

Single Arm Cable Press
35kg x 12 reps (each arm)
35kg x 12 reps (each arm)
35kg x 12 reps (each arm)
35kg x 12 reps (each arm)

Incline Dumbbell Bench Press
20kg’s x 15 reps
20kg’s x 15 reps
20kg’s x 15 reps
20kg’s x 12 reps

Cable Fly
30kg x 15 reps
30kg x 15 reps
30kg x 15 reps
30kg x 18 reps

Dumbbell Front Raises
10kg’s x 15 reps
10kg’s x 12 reps
10kg’s x 12 reps
10kg’s x 12 reps

Dumbbell Lateral Raises
10kg’s x 15 reps
9kg’s x 15 reps
7kg’s x 15 reps
7kg’s x 15 reps

Cable Tricep Pushdown
67.5kg x 20 reps
67.5kg x 18 reps
67.5kg x 15 reps
67.5kg x 13 reps

Cable Overhead Tricep Extension
55kg x 15 reps
55kg x 15 reps
55kg x 15 reps
55kg x 18 reps

Good push day session today! At the moment just focusing on getting my body used to more volume per session so not trying to go crazy on the weight.

Still attempting to make every rep count with the best form possible from first to last rep.

Don’t know how everyone else feels but Push Day is my favourite day when running PPL.

 

[Binnie]

Great to see you're back at it brother

Thanks brother! Figured may aswell keep the ball rolling and stay consistent.

 

[Binnie]

May 6 2026

Leg Day:

Lunges
Body weight x 26 reps
Body weight x 26 reps
Body weight x 26 reps
Body weight x 26 reps

Lying Leg Curls
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps
35kg x 12 reps

Seated Leg Extensions (Heavy)
70kg x 15 reps
70kg x 15 reps
70kg x 15 reps
70kg x 13 reps

Seated Leg Extensions (Moderate)
60kg x 18 reps
60kg x 18 reps
60kg x 18 reps
60kg x 18 reps

Seated Leg Extensions (Light)
50kg x 20 reps
50kg x 20 reps
50kg x 20 reps
50kg x 20 reps

Leg is still not 100% so had to go a little easy on today’s training but still had productive session and finished with a nice pump.

Tried something a little different for my post workout meal today:

250g Beef Mince
1 Egg
1 apple
1 Banana
25mls Maple Syrup
Salt + Pepper