Aimanabolic's Fatbody to Cockbody Journey

[aimanabolic]

Using the bike before leg day was great, definitely going to do that more often. Overall a badass leg day.

Legs AM/PM 1
Tuesday, Jun 18, 2024 at 3:52am

Spinning
"21/7 115/124"
Set 1: 15min 0s

Leg Extension (Machine)
Set 1: 62.5 lbs x 10 [Warm-up]
Set 2: 102.5 lbs x 10 [Warm-up]
Set 3: 152.5 lbs x 10 @ 9 rpe
Set 4: 152.5 lbs x 8 @ 9 rpe
Set 5: 112.5 lbs x 10 @ 9 rpe
Set 6: 112.5 lbs x 9 @ 9 rpe

Hack Squat (Machine)
Set 1: 175 lbs x 11 [Warm-up]
Set 2: 225 lbs x 11 @ 9 rpe
Set 3: 225 lbs x 8 @ 9 rpe

Seated Leg Curl (Machine)
Set 1: 42.5 lbs x 10 [Warm-up]
Set 2: 62.5 lbs x 10 [Warm-up]
Set 3: 82.5 lbs x 10 @ 9 rpe
Set 4: 82.5 lbs x 8 @ 9 rpe
Set 5: 62.5 lbs x 10 @ 9 rpe

Lying Leg Curl (Machine)
Set 1: 72.5 lbs x 10 [Warm-up]
Set 2: 102.5 lbs x 10 @ 9 rpe
Set 3: 102.5 lbs x 8 @ 9 rpe
Set 4: 72.5 lbs x 12 @ 9 rpe

Cable Curl (EZ Bar, Wide Grip)
Set 1: 20 lbs x 14 [Warm-up]
Set 2: 30 lbs x 14 [Warm-up]
Set 3: 40 lbs x 14 [Warm-up]
Set 4: 50 lbs x 14 @ 9 rpe
Set 5: 50 lbs x 12 @ 9 rpe
Set 6: 50 lbs x 11 @ 9 rpe
Set 7: 50 lbs x 9 @ 9 rpe

Treadmill (Incline)
Set 1: 0.4mi - 20min

@hevyapp

aimanabolic | Legs AM/PM 1

aimanabolic's workout

hevy.com

 

[JC33]

Using the bike before leg day was great, definitely going to do that more often. Overall a badass leg day.

Let’s gooo!!!!

 

[Ponygod]

Using the bike before leg day was great, definitely going to do that more often. Overall a badass leg day.

Hell yeah dude! You're killing it! I've got leg day tomorrow. It's going to be brutal as fuck! I've really gotten into belt squats. Shit is intense!

 

[aimanabolic]

Hell yeah dude! You're killing it! I've got leg day tomorrow. It's going to be brutal as fuck! I've really gotten into belt squats. Shit is intense!

I wish one of the gyms I went to had belt squats.

 

[Meetketchup]

Is that a specific template workout from RP? Or are you entering in the exercises and number of sets?

 

[aimanabolic]

Is that a specific template workout from RP? Or are you entering in the exercises and number of sets?

I use Hevy & RP app. Was already using Hevy before and just log on both.

 

[aimanabolic]

As far as templates, I think I originally worked off the Thor template but customized it heavily since then.

 

[JC33]

As far as templates, I think I originally worked off the Thor template but customized it heavily since then.

I need to get organized Great lot so far bro

 

[aimanabolic]

My AM workouts are getting interrupted this week probably won't get much cardio in until Saturday.

Pull AM/PM 1
Wednesday, Jun 19, 2024 at 5:26am

Spinning
"19/7 114/123"
Set 1: 15min 0s

Lateral Raise (Machine)
Set 1: 35 lbs x 10 [Warm-up]
Set 2: 55 lbs x 10 [Warm-up]
Set 3: 75 lbs x 10 @ 9 rpe
Set 4: 75 lbs x 9 @ 9 rpe
Set 5: 55 lbs x 10 @ 9 rpe
Set 6: 55 lbs x 9 @ 9 rpe

Preacher Curl (Machine)
Set 1: 55 lbs x 10 [Warm-up]
Set 2: 70 lbs x 10 [Warm-up]
Set 3: 85 lbs x 10 @ 9 rpe
Set 4: 85 lbs x 9 @ 9 rpe
Set 5: 55 lbs x 12 @ 9 rpe
Set 6: 55 lbs x 11 @ 9 rpe

Pendlay Row (Barbell)
Set 1: 75 lbs x 9 [Warm-up]
Set 2: 145 lbs x 7 @ 9 rpe
Set 3: 135 lbs x 7 @ 9 rpe

Rope Straight Arm Pulldown
Set 1: 40 lbs x 11 [Warm-up]
Set 2: 55 lbs x 11 [Warm-up]
Set 3: 65 lbs x 13 @ 9 rpe
Set 4: 65 lbs x 11 @ 9 rpe

Pull Up (Assisted)
Set 1: 145 lbs x 9 [Warm-up]
Set 2: 125 lbs x 9 @ 9 rpe
Set 3: 0 lbs x 7 @ 9 rpe

Triceps Dip (Assisted)
Set 1: 125 lbs x 8 [Warm-up]
Set 2: 90 lbs x 8 @ 9 rpe
Set 3: 90 lbs x 7 @ 9 rpe

@hevyapp

aimanabolic | Pull AM/PM 1

aimanabolic's workout

hevy.com

 

[bigdadybry]

Great work brother!
I too am a former fatty. I wish I had before pics but I could not imagine taking a picture of myself shirtless at 300+ lbs.
I also re-started a weight training regimen to fill in the loose skin. Under the arms, inside of the thighs, side of the chest, etc.
For the stomach area, we're not gonna fill that out. Mine looks like an old man's nutsack.

I'm looking forward to watching your progress. Keep fighting the good fight!

 

[JC33]

Great work brother!
I too am a former fatty. I wish I had before pics but I could not imagine taking a picture of myself shirtless at 300+ lbs.
I also re-started a weight training regimen to fill in the loose skin. Under the arms, inside of the thighs, side of the chest, etc.
For the stomach area, we're not gonna fill that out. Mine looks like an old man's nutsack.

I'm looking forward to watching your progress. Keep fighting the good fight!

Bro he is so motivated and making daily progress I’ve really been liking how organized this log is as well. Idk how these guys function on such low calories

 

[aimanabolic]

Bro he is so motivated and making daily progress I’ve really been liking how organized this log is as well. Idk how these guys function on such low calories

 

[bigdadybry]

Bro he is so motivated and making daily progress I’ve really been liking how organized this log is as well. Idk how these guys function on such low calories

It's motivating me to get similar scans done and see how much I can strip off.

 

[Ponygod]

Bro he is so motivated and making daily progress I’ve really been liking how organized this log is as well. Idk how these guys function on such low calories

I'm not exactly sure how steep of a deficit @aimanabolic is on, but shit, he's eating at my caloric deficit. It's impressive as fuck! I'm on a measly 500 daily deficit and I'm struggling lol!!! He's got the drive!

 

[aimanabolic]

I'm not exactly sure how steep of a deficit @aimanabolic is on, but shit, he's eating at my caloric deficit. It's impressive as fuck! I'm on a measly 500 daily deficit and I'm struggling lol!!! He's got the drive!

Bro I'm not hungry but I can eat.

 

[Ponygod]

Bro I'm not hungry but I can eat.

I'm a slut for food. My brain doesn't turn off thinking about food. I've come a long way on cleaning up my diet, I will tell you that. Definitely still struggle with it but learning that I can just chug water and understand that being a little hungry isn't a big deal.

 

[aimanabolic]

@Ponygod I did Carnivore awhile back and never added sugar back into my diet. I think that's my edge over hunger to be honest.

Little sugar gremlins screaming feed me!

 

[Ponygod]

I did Carnivore awhile back and never added sugar back into my diet. I think that's my edge over hunger to be honest.

Little sugar gremlins screaming feed me!

I could see that definitely helping. I used to have a seefood diet. I see feed and I eat it. Definitely not a good thing. I'm sitting at around 1750 calories a day right now. Sometimes less sometimes a little over. Lettuce salads have been a big win for me because I can get a huge giant bowl and just devour it and not feel bad about it afterwards, plus I feel full. That's helped.

 

[aimanabolic]

Not able to make it to the gym before work today & tomorrow, so I had to jam it into one session.

Had to drop cardio today, was getting winded by my last 2 sets.

Push PM 2
Thursday, Jun 20, 2024 at 11:32am

Leg Press Calves (Single Leg)
Set 1: 173.5 lbs x 10 [Warm-up]
Set 2: 173.5 lbs x 10 [Warm-up]
Set 3: 347 lbs x 9 @ 9 rpe
Set 4: 347 lbs x 9 @ 9 rpe
Set 5: 347 lbs x 8 @ 9 rpe
Set 6: 347 lbs x 8 @ 9 rpe

Seated Dip Machine
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 160 lbs x 8 [Warm-up]
Set 3: 200 lbs x 9 @ 9 rpe
Set 4: 200 lbs x 8 @ 9 rpe
Set 5: 150 lbs x 10 @ 9 rpe

Iso-Lateral Chest Press (Machine)
Set 1: 25 lbs x 10 [Warm-up]
Set 2: 75 lbs x 10 [Warm-up]
Set 3: 125 lbs x 10 @ 9 rpe
Set 4: 125 lbs x 9 @ 9 rpe

Butterfly (Pec Deck)
Set 1: 55 lbs x 10 [Warm-up]
Set 2: 75 lbs x 8 [Warm-up]
Set 3: 105 lbs x 10 @ 9 rpe
Set 4: 105 lbs x 8 @ 9 rpe
Set 5: 65 lbs x 12 @ 9 rpe

Incline Chest Press (Machine)
Set 1: 12 lbs x 10 [Warm-up]
Set 2: 102 lbs x 10 [Warm-up]
Set 3: 142 lbs x 8 @ 9 rpe
Set 4: 142 lbs x 7 @ 9 rpe
Set 5: 102 lbs x 11 @ 9 rpe

@hevyapp

aimanabolic | Push AM/PM 2

aimanabolic's workout

hevy.com

 

[bigdadybry]

@Ponygod I did Carnivore awhile back and never added sugar back into my diet. I think that's my edge over hunger to be honest.

Little sugar gremlins screaming feed me!

Same.
If I started the day out with a donut, 10 donuts later I'm still craving more food.
Eliminated sugar in 2008 and slowly added complex carbs in just recently.
I did have cheat days, and they were epic for sugar and overall food consumption.

 

[aimanabolic]

Really beats me up to combine my AM/PM sessions. Almost threw up at the end

If we throw up, how do we calculate the calories lost? Jk

Pull PM Only 2
Friday, Jun 21, 2024 at 11:26am

Freemotion Cross Body Lateral Raise (Matrix)
Set 1: 5 lbs x 10 [Warm-up]
Set 2: 15 lbs x 10 [Warm-up]
Set 3: 25 lbs x 8 @ 9 rpe
Set 4: 25 lbs x 7 @ 9 rpe
Set 5: 25 lbs x 6 @ 9 rpe

Freemotion Y-Raises (Matrix)
Set 1: 5 lbs x 12 [Warm-up]
Set 2: 15 lbs x 12 [Warm-up]
Set 3: 25 lbs x 11 @ 9 rpe
Set 4: 25 lbs x 10 @ 9 rpe
Set 5: 25 lbs x 9 @ 9 rpe

Freemotion Curl (Facing Away, Matrix)
Set 1: 5 lbs x 12 [Warm-up]
Set 2: 15 lbs x 12 [Warm-up]
Set 3: 25 lbs x 12 [Warm-up]
Set 4: 35 lbs x 15 @ 9 rpe
Set 5: 35 lbs x 14 @ 9 rpe
Set 6: 35 lbs x 13 @ 9 rpe

Chin Up (Assisted)
Set 1: 140 lbs x 8 [Warm-up]
Set 2: 110 lbs x 8 @ 9 rpe
Set 3: 120 lbs x 8 @ 9 rpe
Set 4: 130 lbs x 8 @ 9 rpe

Seated Cable Row - V Grip (Cable)
Set 1: 75 lbs x 9 [Warm-up]
Set 2: 90 lbs x 9 [Warm-up]
Set 3: 105 lbs x 9 @ 9 rpe
Set 4: 105 lbs x 8 @ 9 rpe
Set 5: 80 lbs x 15 @ 9 rpe

@hevyapp

aimanabolic | Pull AM/PM 2

aimanabolic's workout

hevy.com

 

[JC33]

Really beats me up to combine my AM/PM sessions. Almost threw up at the end

If we throw up, how do we calculate the calories lost? Jk

-500 calories

 

[Meetketchup]

Really beats me up to combine my AM/PM sessions. Almost threw up at the end

That's why they are called AM/PM sessions.

 

[aimanabolic]

That's why they are called AM/PM sessions.

Yeah some weeks my schedule gets fkd with due to children & babysitter situation. Wife hasn't a clue how much it really fks me up

 

[aimanabolic]

Was a good workout, might add another Quad exercise on my next mesocycle, was just trying to give my knee a break. Seems to be healed up.

Next week all sets to failure.

Legs 2
Saturday, Jun 22, 2024 at 7:08am

Spinning
"18/6 117/127"
Set 1: 20min 0s

Leg Extension (Machine)
Set 1: 97.5 lbs x 8 [Warm-up]
Set 2: 117.5 lbs x 8 [Warm-up]
Set 3: 157.5 lbs x 8 @ 9 rpe
Set 4: 157.5 lbs x 7 @ 9 rpe
Set 5: 117.5 lbs x 11 @ 9 rpe
Set 6: 117.5 lbs x 9 @ 9 rpe

Lying Leg Curl (Machine)
Set 1: 35 lbs x 10 [Warm-up]

Seated Leg Curl (Machine)
Set 1: 45 lbs x 8 [Warm-up]
Set 2: 65 lbs x 8 [Warm-up]
Set 3: 85 lbs x 8 @ 9 rpe
Set 4: 85 lbs x 7 @ 9 rpe
Set 5: 57.5 lbs x 10 @ 9 rpe
Set 6: 57.5 lbs x 9 @ 9 rpe

Stiff-Legged Deadlift
Set 1: 45 lbs x 10 [Warm-up]
Set 2: 95 lbs x 10 [Warm-up]
Set 3: 135 lbs x 10 [Warm-up]
Set 4: 185 lbs x 10 @ 9 rpe

@hevyapp

aimanabolic | Legs 2

aimanabolic's workout

hevy.com

 

[Meetketchup]

Was a good workout, might add another Quad exercise on my next mesocycle, was just trying to give my knee a break. Seems to be healed up.

Next week all sets to failure.

So, you're doing 2 working sets and 2 back off sets for most exercises?

Also, aside from Hack Squats done like 10 days ago, I don't see any leg pressing or squat variations. I see your knee has issues, but many variations to choose from. Pick one

 

[aimanabolic]

So, you're doing 2 working sets and 2 back off sets for most exercises?

Yeah was experimenting, seems to give me a good stimulus. My warm up sets I kind of incorporated something from Eric Janicki, so I go very slow to wake up my muscles.

Working sets all get slow and controlled eccentric, most concentric are explosive. On Chest fly movements I go slow on concentric as well.

Also, aside from Hack Squats done like 10 days ago, I don't see any leg pressing or squat variations.

I do Hack Squats on Tuesdays, next mesocycle I'll be adding a Squat variation on Saturdays. At the beginning of this meso my knee was bothering me a lot even with once a week Hack Squat but that pain has largely gone away.

 

[aimanabolic]

I like upright rows but it caused elbow tendonitis the cycle before last. Still healing, may try a different variation, maybe a low to high rope pull variation to start this time.

 

[aimanabolic]

Today was my rest day.

(All GenLabs) ED:
• 20mg Test Cypionate
• 40mg Mast Enanthate
• 500mcg MT2
• 4IU GH
(All GenLabs):
• 10mg Anavar PWO (2x Mon-Fri)
(20mg PWO, 1x Sat)
• 20mg Cialis (ED)

Will be experimenting with Halo this week.
Taking 10mg today (Sun)
20mg (M,T)
30mg (W,T)
40mg (F,S)

Will make notes about the effect I may or may not feel on Halo for anyone interested.

 

[Meetketchup]

Will be experimenting with Halo this week.
Taking 10mg today (Sun)
20mg (M,T)
30mg (W,T)
40mg (F,S)

Will make notes about the effect I may or may not feel on Halo for anyone interested.

Dude, this stuff is not like popping M&M's. Be careful.