Aimanabolic's Fatbody to Cockbody Journey

[aimanabolic]

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

 

[Meetketchup]

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.

 

[aimanabolic]

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.

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.

 

[Meetketchup]

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.

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.

 

[aimanabolic]

pulse as in bounce?

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.

usually" means more stress on your knees

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.

 

[aimanabolic]

I have no idea how I'm going back to work swear I thought I tore my calf muscle stepping off the cardio machine

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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

 

[aimanabolic]

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"

 

[aimanabolic]

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