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Aimanabolic's Fatbody to Cockbody Journey

Wednesday Morning - Legs

Seated Leg Curl (Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 110 lbs x 14
Set 3: 110 lbs x 11

Leg Extension (Machine)
Set 1: 107.5 lbs x 8 [Warm-up]
Set 2: 207.5 lbs x 13
Set 3: 207.5 lbs x 10

Leg Press (Machine)
Set 1: 347 lbs x 5 [Warm-up]
Set 2: 527 lbs x 13
Set 3: 527 lbs x 11

Hack Squat (Machine)
"Left Knee acting up, not able to get full depth without pain."
Set 1: 215 lbs x 15
Set 2: 215 lbs x 13

Walking Lunges (Quad Focused)
Set 1: 60 lbs x 26
Set 2: 60 lbs x 20

Torso Rotation (Machine)
Set 1: 110 lbs x 20
Set 2: 110 lbs x 19
Set 3: 110 lbs x 18
Set 4: 110 lbs x 17

Upright Bike
"126/138"
Set 1: 3.6mi - 15min
 
Would love to see your form on hacks. Most times foot placement and knee path can cure that pain. Next session take a quick vid and send to me if you want.
 
Meetketchup said:
Would love to see your form on hacks. Most times foot placement and knee path can cure that pain. Next session take a quick vid and send to me if you want.
Click to expand...
I'll try to, gym has been excessively busy lately.

That's actually how I fixed it was foot placement, but the foot placement wasn't agreeing with me this morning.

Had to go with a more narrow stance (slightly) and higher on the foot plate. Which is typically the opposite direction I want to go. I was stopping right above the pain trigger (slightly below 90, I usually go until ass hits calves) pulsed for 2-3 seconds and back up.

So I still murdered my quads, just not at the depth I prefer for Hypertrophy. My glutes were way more sore after Leg Press today, which may have attributed to it, not too sure though.
 
aimanabolic said:
I'll try to, gym has been excessively busy lately.

That's actually how I fixed it was foot placement, but the foot placement wasn't agreeing with me this morning.

Had to go with a more narrow stance (slightly) and higher on the foot plate. Which is typically the opposite direction I want to go. I was stopping right above the pain trigger (slightly below 90, I usually go until ass hits calves) pulsed for 2-3 seconds and back up.

So I still murdered my quads, just not at the depth I prefer for Hypertrophy. My glutes were way more sore after Leg Press today, which may have attributed to it, not too sure though.
Click to expand...
More narrow stance is good, but pulse as in bounce? If so, you want a static hold and stretch with no movement. More tension on muscle and less risk of injury.

Also the higher the foot placement on the plate, "usually" means more stress on your knees. Just look at the angle that creates in the knee joint. Of course, whatever you FEEL works best for you is what we want. Body is not a textbook.
 
Meetketchup said:
pulse as in bounce?
Click to expand...
Was more of a controlled pulse, I was trying to see if I could get lower without pain, go up an inch and then try again.


Meetketchup said:
usually" means more stress on your knees
Click to expand...
My goal has been to get my feet as low as I can with whatever stance feels most comfortable (usually wider)

My heels are usually about 6" from the bottom, I try to experiment with 0.5" at a time. I have squat shoes I could use, but I try to do the hack squat with flats. I use the squat shoes on the leg press though.
 
I have no idea how I'm going back to work 🥵 swear I thought I tore my calf muscle stepping off the cardio machine 🩼


Wednesday Lunchtime - Legs

Hip Adduction (Machine)
Set 1: 65 lbs x 5 [Warm-up]
Set 2: 80 lbs x 13
Set 3: 80 lbs x 10

Hip Abduction (Machine)
Set 1: 145 lbs x 5 [Warm-up]
Set 2: 190 lbs x 15
Set 3: 190 lbs x 13

Lying Leg Curl (Machine)
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 100 lbs x 16
Set 3: 100 lbs x 14

Stiff-Legged Deadlift
Set 1: 145 lbs x 5 [Warm-up]
Set 2: 245 lbs x 11
Set 3: 245 lbs x 9

Calf Press (Machine)
Set 1: 417 lbs x 8 [Warm-up]
Set 2: 597 lbs x 21
Set 3: 597 lbs x 19
Set 4: 597 lbs x 17
Set 5: 597 lbs x 15

XRide (Octane Fitness)
"134/142"
Set 1: 2.4mi - 15min
 
Thursday Morning - Chest


Incline Chest Press (Machine)
Set 1: 100 lbs x 5 [Warm-up]
Set 2: 130 lbs x 14
Set 3: 130 lbs x 13
Set 4: 130 lbs x 12

Chest Press (Machine)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 10

Chest Fly (Machine)
Set 1: 100 lbs x 5 [Warm-up]
Set 2: 120 lbs x 15
Set 3: 120 lbs x 13
Set 4: 120 lbs x 11

Cable Fly Crossovers
Set 1: 41 lbs x 14
Set 2: 41 lbs x 11

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20
Set 2: 50 lbs x 18
Set 3: 50 lbs x 16
Set 4: 50 lbs x 14

Stair Machine
"136/145"
 
Thursday Lunchtime - Back

Single Arm Lat Pulldown
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 60 lbs x 8 [Warm-up]
Set 3: 75 lbs x 15
Set 4: 75 lbs x 15
Set 5: 75 lbs x 14
Set 6: 75 lbs x 14
Set 7: 75 lbs x 13
Set 8: 75 lbs x 13
Set 9: 75 lbs x 8 [Failure]
Set 10: 75 lbs x 8 [Failure]

Lat Pulldown (Cable)
Set 1: 115 lbs x 12
Set 2: 115 lbs x 10
Set 3: 115 lbs x 5 [Failure]

Rope Straight Arm Pulldown
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 100 lbs x 13
Set 3: 100 lbs x 12
Set 4: 100 lbs x 3 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 90 lbs x 5 [Warm-up]
Set 2: 165 lbs x 11
Set 3: 165 lbs x 10
Set 4: 165 lbs x 2 [Failure]

T Bar Row
Set 1: 100 lbs x 10
Set 2: 100 lbs x 8
Set 3: 100 lbs x 5 [Failure]

Stair Machine
"139/147"
Set 1: 1mi - 15min
 
Friday Morning - Shoulders

Lateral Raise (Machine)
Set 1: 60 lbs x 5 [Warm-up]
Set 2: 80 lbs x 15
Set 3: 80 lbs x 12

Cable Cross Body Lateral Raise
Set 1: 28 lbs x 15
Set 2: 28 lbs x 13
Set 3: 28 lbs x 11

Rear Delt Reverse Fly (Machine)
Set 1: 120 lbs x 15
Set 2: 120 lbs x 13
Set 3: 120 lbs x 11

Front Raise (Cable)
Set 1: 30 lbs x 13
Set 2: 30 lbs x 11

Seated Shoulder Press (Machine)
Set 1: 120 lbs x 14
Set 2: 120 lbs x 12

Torso Rotation (Machine)
Set 1: 120 lbs x 20
Set 2: 120 lbs x 19
Set 3: 120 lbs x 18
Set 4: 120 lbs x 17

Stairmaster
"132/139"
Set 1: 15min 0s
 
Friday Lunchtime - Arms

Seated Dip Machine
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 90 lbs x 29
Set 3: 90 lbs x 25

Tricep Overhead Extension (Rope Cable)
Set 1: 45 lbs x 29
Set 2: 45 lbs x 25

Triceps Rope Pushdown
Set 1: 50 lbs x 27
Set 2: 50 lbs x 24

Bicep Curl (Cable)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 90 lbs x 13
Set 3: 90 lbs x 12
Set 4: 90 lbs x 11

Freemotion Curl (Facing Away, Matrix)
Set 1: 55 lbs x 13
Set 2: 55 lbs x 11
Set 3: 55 lbs x 9

Stairmaster
"134/139"
Set 1: 15min 0s
 
Weekend - Legs

Upright Bike
"125/133"
Set 1: 4mi - 15min

Lying Leg Curl (Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 110 lbs x 15
Set 3: 110 lbs x 13

Leg Extension (Machine)
Set 1: 130 lbs x 8 [Warm-up]
Set 2: 190 lbs x 15
Set 3: 190 lbs x 13

Squat (Smith Machine)
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 130 lbs x 12
Set 3: 130 lbs x 11
Set 4: 130 lbs x 10

Dumbbell SLDL (Single Leg)
Set 1: 50 lbs x 13
Set 2: 50 lbs x 11
Set 3: 50 lbs x 9

Bulgarian Split Squat
Set 1: 50 lbs x 13
Set 2: 50 lbs x 11

Leg Press Calves (Horizontal)
Set 1: 230 lbs x 8 [Warm-up]
Set 2: 335 lbs x 23
Set 3: 335 lbs x 21
Set 4: 335 lbs x 19
Set 5: 335 lbs x 17

Torso Rotation (Machine)
Set 1: 130 lbs x 20
Set 2: 130 lbs x 19
Set 3: 130 lbs x 18
Set 4: 130 lbs x 17
 
Monday Morning - Chest

Incline Chest Press (Machine)
Set 1: 102 lbs x 5 [Warm-up]
Set 2: 182 lbs x 14
Set 3: 182 lbs x 12
Set 4: 182 lbs x 10

Iso-Lateral Chest Press (Machine)
Set 1: 135 lbs x 13
Set 2: 135 lbs x 11

Butterfly (Pec Deck)
Set 1: 135 lbs x 14
Set 2: 135 lbs x 12
Set 3: 135 lbs x 10

Cable Fly Crossovers
Set 1: 55 lbs x 14
Set 2: 55 lbs x 11

Knee Raise Parallel Bars
Set 1: 21 reps
Set 2: 17 reps
Set 3: 15 reps
Set 4: 14 reps

XRide (Octane Fitness)
"132/137"
Set 1: 2.8mi - 15min
 
Monday Lunchtime - Back

Single Arm Lat Pulldown
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 70 lbs x 8 [Warm-up]
Set 3: 85 lbs x 15
Set 4: 85 lbs x 14
Set 5: 85 lbs x 13
Set 6: 85 lbs x 5 [Failure]

Lat Pulldown (Cable)
Set 1: 115 lbs x 12
Set 2: 115 lbs x 10
Set 3: 115 lbs x 5 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 115 lbs x 5 [Warm-up]
Set 2: 175 lbs x 11
Set 3: 175 lbs x 9
Set 4: 175 lbs x 4 [Failure]

Rope Straight Arm Pulldown
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 100 lbs x 13
Set 3: 100 lbs x 11
Set 4: 100 lbs x 5 [Failure]

T Bar Row
Set 1: 110 lbs x 12
Set 2: 110 lbs x 8
Set 3: 110 lbs x 3 [Failure]

Stair Machine
"136/142"
Set 1: 48mi - 15min
 
Meetketchup said:
I'm paying an informant to watch you at all times. lol
Click to expand...
I was looking at 5-Amino-1MQ but doesn't seem to be cost effective until competition prep BF%.

Actually seems like most of the fat loss drugs aren't optimal unless you're already lean 😂

Besides DNP, but I'm not as brave as @Valdosta 😂
 
aimanabolic said:
I was looking at 5-Amino-1MQ but doesn't seem to be cost effective until competition prep BF%.

Actually seems like most of the fat loss drugs aren't optimal unless you're already lean 😂

Besides DNP, but I'm not as brave as @Valdosta 😂
Click to expand...
You and your fat burners. lol

You start to introduce fat burners when you are at least under 10% It;s easy to lose fat until around there. Simple low to moderate dosed clen at that point with some GW501516 is a nice combo.
 
Tuesday Morning - Shoulders​

Lateral Raise (Machine)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 85 lbs x 15
Set 3: 85 lbs x 12

Cable Cross Body Lateral Raise
"Clicking in upper left trap."
Set 1: 38 lbs x 12
Set 2: 38 lbs x 10
Set 3: 38 lbs x 8

Rear Delt Reverse Fly (Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 120 lbs x 14
Set 3: 120 lbs x 12
Set 4: 120 lbs x 10

Front Raise (Cable)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 30 lbs x 12
Set 3: 30 lbs x 10

Seated Shoulder Press (Machine)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 90 lbs x 15
Set 3: 90 lbs x 13

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20
Set 2: 50 lbs x 19
Set 3: 50 lbs x 17
Set 4: 50 lbs x 14

Treadmill (Incline)
"134/137"
Set 1: 0.9mi - 15min
 
Let me know how the workouts are with the drop in carbs this week.

For those following...we're going to push the deficit a bit for the next couple of weeks then start reversing out going into a lean bulk. Dude is going to soak up those calories.
 
Meetketchup said:
Let me know how the workouts are with the drop in carbs this week.

For those following...we're going to push the deficit a bit for the next couple of weeks then start reversing out going into a lean bulk. Dude is going to soak up those calories.
Click to expand...

Feeling fine right now, did carnivore before so any carbs is a blessing at the gym 😂
 
Tuesday Lunchtime - Arms​


Seated Dip Machine
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 110 lbs x 24
Set 3: 110 lbs x 20

Tricep Overhead Extension (Rope Cable)
Set 1: 45 lbs x 25
Set 2: 45 lbs x 22

Triceps Rope Pushdown
Set 1: 55 lbs x 22
Set 2: 55 lbs x 20

Bicep Curl (Cable)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 95 lbs x 12
Set 3: 95 lbs x 10
Set 4: 95 lbs x 9

Freemotion Curl (Facing Away, Matrix)
Set 1: 55 lbs x 14
Set 2: 55 lbs x 11
Set 3: 55 lbs x 8

XRide (Octane Fitness)
Set 1: 2.9mi - 15min
 

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