Aimanabolic's Fatbody to Cockbody Journey

[Meetketchup]

How were the first few workouts on the new split?

 

[aimanabolic]

How were the first few workouts on the new split?

Energy is slowly coming back up, hopefully by next week I'll be back to my normal self.

 

[aimanabolic]

Wish my afternoon gym had more cable stations, sucks when someone has a whole workout on it prefer the freemotion for it's intended use but still got it done just throws off the numbers for logging

/endrant

---

Tuesday PM (Arms & Chest 1/2)

Incline Chest Press (Machine)
Set 1: 102 lbs x 5 [Warm-up]
Set 2: 152 lbs x 12
Set 3: 152 lbs x 11
Set 4: 152 lbs x 10

Iso-Lateral Chest Press (Machine)
Set 1: 105 lbs x 12
Set 2: 105 lbs x 10
Set 3: 105 lbs x 8

Butterfly (Pec Deck)
Set 1: 90 lbs x 15
Set 2: 90 lbs x 13
Set 3: 90 lbs x 11

Seated Dip Machine
Set 1: 100 lbs x 14
Set 2: 100 lbs x 12

Cable Fly Crossovers
Set 1: 45 lbs x 15
Set 2: 45 lbs x 12

Freemotion Curl (Facing Away)
Set 1: 45 lbs x 15
Set 2: 45 lbs x 13

Cable Overhead Triceps Extension (EZ Curl Bar)
"Freemotion "
Set 1: 15 lbs x 15
Set 2: 15 lbs x 12

Bicep Curl (Cable)
"Freemotion "
Set 1: 25 lbs x 12
Set 2: 25 lbs x 11

 

[aimanabolic]

Wednesday AM (Back 2/3)

Single Arm Lat Pulldown
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 50 lbs x 13
Set 3: 50 lbs x 12
Set 4: 50 lbs x 11

T Bar Row
Set 1: 75 lbs x 5 [Warm-up]
Set 2: 110 lbs x 12
Set 3: 110 lbs x 10

Iso-Lateral Low Row
Narrow Grip
Target Reps 10-12"
Set 1: 180 lbs x 13
Set 2: 180 lbs x 12
Set 3: 180 lbs x 11

Rope Straight Arm Pulldown
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 60 lbs x 14
Set 3: 60 lbs x 11

Lat Pulldown (Machine)
Set 1: 100 lbs x 15
Set 2: 100 lbs x 13

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20
Set 2: 50 lbs x 15
Set 3: 50 lbs x 12
Set 4: 50 lbs x 9

Upright Bike
"115/122"
Set 1: 2.8mi - 15min

 

[aimanabolic]

Thinking about ordering this for my T-Bar Rows, any opinions or better alternatives (that'll fit in a gym bag)

 

[Valdosta]

Thinking about ordering this for my T-Bar Rows, any opinions or better alternatives (that'll fit in a gym bag)

whats wrong with the classic triangular prism one?

 

[aimanabolic]

whats wrong with the classic triangular prism one?

Neither of my gyms have it, and that won't fit in my bag

 

[Valdosta]

Neither of my gyms have it, and that won't fit in my bag

u carrying a purse? this definitely fits in a gym bag

 

[aimanabolic]

u carrying a purse? this definitely fits in a gym bag

Oh, I'm trying to go wide

 

[Valdosta]

Oh, I'm trying to go wide

i never do anything wide grip. cant go nearly as heavy

 

[Meetketchup]

i never do anything wide grip. cant go nearly as heavy

Did you seriously just say that? lol

 

[aimanabolic]

Energy levels on the come up

---

Wednesday PM (Shoulders 2/3)

Seated Lateral Raise (Dumbbell)
Set 1: 25 lbs x 8
Set 2: 40 lbs x 13
Set 3: 40 lbs x 11

Seated Shoulder Press (Machine)
"SNAP 7"
Set 1: 42.5 lbs x 8 [Warm-up]
Set 2: 72.5 lbs x 12
Set 3: 72.5 lbs x 11
Set 4: 72.5 lbs x 10

Front Raise (Cable)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 35 lbs x 15
Set 3: 35 lbs x 14

Cable Cross Body Lateral Raise (SNAP)
Set 1: 25 lbs x 15
Set 2: 25 lbs x 12
Set 3: 25 lbs x 10

Freemotion Rear Delt Flyes
Set 1: 15 lbs x 15
Set 2: 15 lbs x 12
Set 3: 15 lbs x 10

Treadmill (Incline)
"125/131"
Set 1: 0.8mi - 15min

 

[MindlessWork]

whats wrong with the classic triangular prism one?

My gym has the MAG grips and those are awesome. If I bought them on my own they'd be too heavy for my bag lol.

That bar pictured seems cool though as you can use the cloth grips that many gyms have and can rotate your hands to neutral if you want.

 

[aimanabolic]

My gym has the MAG grips and those are

You use them with T-Bar Row?

I usually see them with the cable attachment set-up.

 

[MindlessWork]

You use them with T-Bar Row?

I usually see them with the cable attachment set-up.

I use the MAGs with the seated cable rows and the cable pulldowns. The narrow grip on the seated row is awesome.

 

[aimanabolic]

Ahh okay, yeah I don't really like not being able to wrap my hand around a bar. I may not have gave them a fair shot though.

 

[aimanabolic]

Thursday AM (Legs 2/2)

Seated Leg Curl (Machine)
Set 1: 72.5 lbs x 8 [Warm-up]
Set 2: 112.5 lbs x 12
Set 3: 112.5 lbs x 9

Leg Extension (Machine)
Set 1: 122.5 lbs x 8 [Warm-up]
Set 2: 182.5 lbs x 14
Set 3: 182.5 lbs x 12

Calf Press (Machine)
Set 1: 347 lbs x 8 [Warm-up]
Set 2: 527 lbs x 20
Set 3: 527 lbs x 17

Leg Press (Machine)
Set 1: 347 lbs x 5 [Warm-up]
Set 2: 527 lbs x 10
Set 3: 527 lbs x 7

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

Squat (Smith Machine)
Set 1: 90 lbs x 11
Set 2: 90 lbs x 9

Bulgarian Split Squat
Set 1: 50 lbs x 11
Set 2: 50 lbs x 9

 

[aimanabolic]

Friday AM (Back 3/3)

Single Arm Lat Pulldown
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 50 lbs x 15
Set 3: 50 lbs x 13
Set 4: 50 lbs x 11

T Bar Row
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 125 lbs x 12
Set 3: 125 lbs x 10

Iso-Lateral Low Row
Set 1: 180 lbs x 12
Set 2: 180 lbs x 10
Set 3: 180 lbs x 9

Rope Straight Arm Pulldown
Set 1: 45 lbs x 8 [Warm-up]
Set 2: 65 lbs x 13
Set 3: 65 lbs x 12

Lat Pulldown (Machine)
Set 1: 110 lbs x 14
Set 2: 110 lbs x 12

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20
Set 2: 50 lbs x 17
Set 3: 50 lbs x 15
Set 4: 50 lbs x 12

Upright Bike
"117/129"
Set 1: 2.7mi - 15min

 

[Meetketchup]

How was hammering back 3x times this week? Weekend couldn't come quick enough, huh? lol

 

[aimanabolic]

How was hammering back 3x times this week? Weekend couldn't come quick enough, huh? lol

I bumped into something at work and my lat cramped up immediately

Love it though, I'm gonna show @Valdosta that science based training works

 

[aimanabolic]

Friday PM (Shoulders 3/3)

Seated Lateral Raise (Dumbbell)
Set 1: 25 lbs x 8
Set 2: 40 lbs x 14
Set 3: 40 lbs x 12

Cable Cross Body Lateral Raise (SNAP)
Set 1: 25 lbs x 16
Set 2: 25 lbs x 12
Set 3: 25 lbs x 8

Freemotion Rear Delt Flyes
Set 1: 15 lbs x 15
Set 2: 15 lbs x 14
Set 3: 15 lbs x 13

Seated Shoulder Press (Machine)
Set 1: 45 lbs x 8 [Warm-up]
Set 2: 75 lbs x 12
Set 3: 75 lbs x 11
Set 4: 75 lbs x 10

Front Raise (Cable)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 40 lbs x 14
Set 3: 40 lbs x 12

XRide (Octane Fitness)
"113/121"
Set 1: 1.4mi - 10min

 

[aimanabolic]

Monday AM (Back 1/3)



Single Arm Lat Pulldown

Set 1: 70 lbs x 8 [Warm-up]

Set 2: 105 lbs x 13

Set 3: 105 lbs x 12

Set 4: 105 lbs x 11



T Bar Row

Set 1: 75 lbs x 8 [Warm-up]

Set 2: 125 lbs x 12

Set 3: 125 lbs x 10



Seated Cable Row - V Grip (Cable)

Set 1: 165 lbs x 13

Set 2: 165 lbs x 12

Set 3: 165 lbs x 10



Lat Pulldown (Machine)

Set 1: 102.5 lbs x 12

Set 2: 102.5 lbs x 11



Rope Straight Arm Pulldown

Set 1: 65 lbs x 5 [Warm-up]

Set 2: 105 lbs x 15

Set 3: 105 lbs x 12



Crunch (Machine)

Set 1: 160 lbs x 18

Set 2: 160 lbs x 12

Set 3: 160 lbs x 10

Set 4: 160 lbs x 8



Treadmill (Incline)

"127/132"

Set 1: 0.8mi - 15min

 

[nightwing]

inspired for at home gym, when not going to gym, to use single arm lat pull downs since my setup doesn't have a knee brace to keep me on the bench to hit the right reps w the right weight

 

[aimanabolic]

inspired for at home gym, when not going to gym, to use single arm lat pull downs since my setup doesn't have a knee brace to keep me on the bench to hit the right reps w the right weight

I never did single arm lat movements before now, but the activation is hard to beat, especially when starting back day with it.

 

[aimanabolic]

Monday PM (Shoulders 1/3)


Cable Cross Body Lateral Raise (SNAP)
Set 1: 25 lbs x 15 [Warm-up]
Set 2: 25 lbs x 17
Set 3: 25 lbs x 15
Set 4: 25 lbs x 13

Freemotion Rear Delt Flyes
"SNAP 15"
Set 1: 15 lbs x 16
Set 2: 15 lbs x 15
Set 3: 15 lbs x 14

Seated Lateral Raise (Dumbbell)
Set 1: 40 lbs x 14
Set 2: 40 lbs x 13

Seated Shoulder Press (Machine)
Set 1: 45 lbs x 5 [Warm-up]
Set 2: 75 lbs x 15
Set 3: 75 lbs x 13
Set 4: 75 lbs x 11

Front Raise (Cable)
Set 1: 25 lbs x 5 [Warm-up]
Set 2: 35 lbs x 15
Set 3: 35 lbs x 14

XRide (Octane Fitness)
"125/132"
Set 1: 2.8mi - 15min

 

[JC33]

Stop working so hard ur making me insecure

 

[aimanabolic]

Day got thrown off, didn't have a babysitter this morning.

---

Tuesday PM (Arms & Chest 1/2)


Incline Chest Press (Machine)
Set 1: 102 lbs x 5 [Warm-up]
Set 2: 152 lbs x 12
Set 3: 152 lbs x 11
Set 4: 152 lbs x 10

Iso-Lateral Chest Press (Machine)
Set 1: 105 lbs x 13
Set 2: 105 lbs x 12
Set 3: 105 lbs x 11

Butterfly (Pec Deck)
Set 1: 95 lbs x 17
Set 2: 95 lbs x 15
Set 3: 95 lbs x 12

Seated Dip Machine
Set 1: 105 lbs x 15
Set 2: 105 lbs x 13

Cable Fly Crossovers
Set 1: 45 lbs x 16
Set 2: 45 lbs x 14

Freemotion Curl (Facing Away)
Set 1: 45 lbs x 17
Set 2: 45 lbs x 13

Cable Overhead Triceps Extension (EZ Curl Bar)
Set 1: 30 lbs x 15
Set 2: 30 lbs x 14

Bicep Curl (Cable)
Set 1: 110 lbs x 12
Set 2: 110 lbs x 11

XRide (Octane Fitness)
"128/133"
Set 1: 2.7mi - 15min

 

[aimanabolic]

Not my favorite time to train, too many people's.

---

Tuesday NOT AM (Legs 1/2)

Seated Leg Curl (Machine)
Set 1: 72.5 lbs x 5 [Warm-up]
Set 2: 112.5 lbs x 12
Set 3: 112.5 lbs x 9

Leg Extension (Machine)
Set 1: 132.5 lbs x 5 [Warm-up]
Set 2: 192.5 lbs x 13
Set 3: 192.5 lbs x 10

Calf Press (Machine)
Set 1: 0 lbs x 5 [Warm-up]
Set 2: 0 lbs x 21
Set 3: 0 lbs x 18

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

Hack Squat (Machine)
Set 1: 225 lbs x 12
Set 2: 225 lbs x 9

Squat (Smith Machine)
Set 1: 100 lbs x 11
Set 2: 100 lbs x 8

Bulgarian Split Squat
Set 1: 50 lbs x 13
Set 2: 50 lbs x 9

 

[aimanabolic]

Wednesday AM (Back 2/3)

Single Arm Lat Pulldown
Set 1: 40 lbs x 5 [Warm-up]
Set 2: 55 lbs x 15
Set 3: 55 lbs x 14
Set 4: 55 lbs x 13

T Bar Row
Set 1: 75 lbs x 5 [Warm-up]
Set 2: 125 lbs x 12
Set 3: 125 lbs x 11

Iso-Lateral Low Row
Set 1: 180 lbs x 14
Set 2: 180 lbs x 12
Set 3: 180 lbs x 11

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20
Set 2: 50 lbs x 17
Set 3: 50 lbs x 11
Set 4: 50 lbs x 7

Rope Straight Arm Pulldown
Set 1: 40 lbs x 5 [Warm-up]
Set 2: 65 lbs x 13
Set 3: 65 lbs x 10

Lat Pulldown (Machine)
Set 1: 120 lbs x 13
Set 2: 120 lbs x 12

Upright Bike
"128/135"
Set 1: 2.7mi - 15min

 

[Meetketchup]

How we feeling?