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Aimanabolic's Fatbody to Cockbody Journey

Get Shredded!
Wednesday Morning - Legs

Seated Leg Curl (Machine)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 105 lbs x 15 @ 9 rpe
Set 3: 105 lbs x 12 @ 9 rpe

Leg Extension (Machine)
Set 1: 170 lbs x 5 [Warm-up]
Set 2: 200 lbs x 13 @ 9 rpe
Set 3: 200 lbs x 10 @ 9 rpe

Leg Press (Machine)
Set 1: 347 lbs x 5 [Warm-up]
Set 2: 527 lbs x 12 @ 9 rpe
Set 3: 527 lbs x 10 @ 9 rpe

Hack Squat (Machine)
Set 1: 215 lbs x 14 @ 9 rpe
Set 2: 215 lbs x 12 @ 9 rpe

Walking Lunges (Quad Focused)
Set 1: 50 lbs x 28 @ 9 rpe
Set 2: 50 lbs x 24 @ 9 rpe

MTS Abdominal Crunch (Hammer Strength)
Set 1: 40 lbs x 21 @ 9 rpe
Set 2: 40 lbs x 18 @ 9 rpe
Set 3: 30 lbs x 17 @ 9 rpe
Set 4: 30 lbs x 14 @ 9 rpe

Upright Bike
"116/128"
Set 1: 3.3mi - 15min
 
aimanabolic said:
Wasn't feeling it today, just kinda went through the motions 🥱
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Happens to the best of us. I'm 10 days out from my show and had one of those days last week. You put the work in and being consistent when you didn't feel like it, which is the hardest part. That's discipline, motivation only takes you so far.
 
Meetketchup said:
Happens to the best of us. I'm 10 days out from my show and had one of those days last week. You put the work in and being consistent when you didn't feel like it, which is the hardest part. That's discipline, motivation only takes you so far.
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Discipline you still showed up @aimanabolic plenty of people don't!

If and when that happens I try focus and slowing down or dropping weight a little.

It happens to me with specific lifts usually.
Seated rows. 🫣

You won't be motivated everyday but you can be disciplined.
 
dcdogz said:
Discipline you still showed up @aimanabolic plenty of people don't!

If and when that happens I try focus and slowing down or dropping weight a little.

It happens to me with specific lifts usually.
Seated rows. 🫣

You won't be motivated everyday but you can be disciplined.
Click to expand...
Excellent advice. Another good tool is think of the progress you are making, how far you've come and how adding another brick to the wall will bring you closer to your goals.
 
Wednesday Lunchtime - Legs

Hip Adduction (Machine)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 70 lbs x 15 @ 9 rpe
Set 3: 70 lbs x 12 @ 9 rpe

Hip Abduction (Machine)
Set 1: 140 lbs x 5 [Warm-up]
Set 2: 185 lbs x 15 @ 9 rpe
Set 3: 185 lbs x 12 @ 9 rpe

Lying Leg Curl (Machine)
Set 1: 77.5 lbs x 5 [Warm-up]
Set 2: 97.5 lbs x 15 @ 9 rpe
Set 3: 97.5 lbs x 13 @ 9 rpe

Stiff-Legged Deadlift
Set 1: 145 lbs x 5 [Warm-up]
Set 2: 245 lbs x 10 @ 9 rpe
Set 3: 245 lbs x 8 @ 9 rpe

Calf Press (Machine)
Set 1: 397 lbs x 5 [Warm-up]
Set 2: 577 lbs x 20 @ 9 rpe
Set 3: 577 lbs x 18 @ 9 rpe
Set 4: 577 lbs x 16 @ 9 rpe
Set 5: 577 lbs x 15 @ 9 rpe

XRide (Octane Fitness)
"122/128"
Set 1: 2.6mi - 15min
 
Thursday Morning - Chest

Incline Chest Press (Machine)
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 130 lbs x 13 @ 9 rpe
Set 3: 130 lbs x 12 @ 9 rpe
Set 4: 130 lbs x 11 @ 9 rpe

Chest Press (Machine)
Set 1: 110 lbs x 10 @ 9 rpe
Set 2: 110 lbs x 8 @ 9 rpe

Chest Fly (Machine)
Set 1: 100 lbs x 5 [Warm-up]
Set 2: 120 lbs x 13 @ 9 rpe
Set 3: 120 lbs x 11 @ 9 rpe
Set 4: 120 lbs x 9 @ 9 rpe

Cable Fly Crossovers
Set 1: 38 lbs x 16 @ 9 rpe
Set 2: 38 lbs x 13 @ 9 rpe

Torso Rotation (Machine)
Set 1: 100 lbs x 20 @ 9 rpe
Set 2: 100 lbs x 19 @ 9 rpe
Set 3: 100 lbs x 18 @ 9 rpe
Set 4: 100 lbs x 17 @ 9 rpe

Upright Bike
"121/125"
Set 1: 3.6mi - 15min
 
Thursday Lunchtime - Back

Single Arm Lat Pulldown
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 55 lbs x 8 [Warm-up]
Set 3: 70 lbs x 15
Set 4: 70 lbs x 15
Set 5: 70 lbs x 14 @ 9 rpe
Set 6: 70 lbs x 14 @ 9 rpe
Set 7: 70 lbs x 13 @ 9 rpe
Set 8: 70 lbs x 13 @ 9 rpe

Lat Pulldown (Cable)
Set 1: 115 lbs x 11 @ 9 rpe
Set 2: 115 lbs x 9 @ 9 rpe

T Bar Row
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 100 lbs x 14 @ 9 rpe
Set 3: 100 lbs x 12 @ 9 rpe

Seated Cable Row - V Grip (Cable)
Set 1: 160 lbs x 11 @ 9 rpe
Set 2: 160 lbs x 10 @ 9 rpe

Rope Straight Arm Pulldown
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 100 lbs x 12 @ 9 rpe
Set 3: 100 lbs x 11 @ 9 rpe

XRide (Octane Fitness)
"133/141"
Set 1: 2.7mi - 15min
 

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aimanabolic said:
Single Arm Lat Pulldown
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 55 lbs x 8 [Warm-up]
Set 3: 70 lbs x 15
Set 4: 70 lbs x 15
Set 5: 70 lbs x 14 @ 9 rpe
Set 6: 70 lbs x 14 @ 9 rpe
Set 7: 70 lbs x 13 @ 9 rpe
Set 8: 70 lbs x 13 @ 9 rpe
Click to expand...
Love these so much. Great mind muscle connection. Do you lean back just a bit when doing these?
 
Ponygod said:
Love these so much. Great mind muscle connection. Do you lean back just a bit when doing these?
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No, I try and reach as far as I can (stretch) and bring my elbows straight down next to my hip, almost to an oblique crunch. It really primes my last for the rest of the back day.
 
aimanabolic said:
No, I try and reach as far as I can (stretch) and bring my elbows straight down next to my hip, almost to an oblique crunch. It really primes my last for the rest of the back day.
Click to expand...
Sure that makes sense. I learned this exercise from John Meadows and he leans a bit back and I have found it to be beneficial. I definitely am getting as deep as a stretch as I can. Great iso movement!
 
Ponygod said:
Sure that makes sense. I learned this exercise from John Meadows and he leans a bit back and I have found it to be beneficial. I definitely am getting as deep as a stretch as I can. Great iso movement!
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It's up to the boss 😂 but John Meadows has a lot of great techniques for sure.
 
aimanabolic said:
I like trying a lot of different stuff out, but the way you have me doing it definitely engages my lats better than anything previously. I didn't do a lot of unilateral work.
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That's why we're doing it that way. lol

Meadows was a great guy and had some good ideas, but also had some ways of doing things that were a bit wacky.
 
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