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Aimanabolic's Fatbody to Cockbody Journey

Wednesday PM (Shoulders 2/3)

Seated Shoulder Press (Machine)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 85 lbs x 12
Set 3: 85 lbs x 11
Set 4: 85 lbs x 10

Seated Lateral Raise (Dumbbell)
Set 1: 50 lbs x 16
Set 2: 50 lbs x 13

Front Raise (Cable)
Set 1: 50 lbs x 13
Set 2: 50 lbs x 12

Cable Cross Body Lateral Raise (SNAP)
Set 1: 35 lbs x 16
Set 2: 35 lbs x 11
Set 3: 25 lbs x 12

Freemotion Rear Delt Flyes
Set 1: 25 lbs x 12
Set 2: 15 lbs x 17
Set 3: 15 lbs x 15

XRide (Octane Fitness)
"134/139"
Set 1: 3.1mi - 15min
 
Thursday AM (Legs 2/2)

Seated Leg Curl (Machine)
Set 1: 75 lbs x 5 [Warm-up]
Set 2: 115 lbs x 15
Set 3: 115 lbs x 11

Leg Extension (Machine)
Set 1: 120 lbs x 8 [Warm-up]
Set 2: 190 lbs x 14
Set 3: 190 lbs x 12

Calf Press (Machine)
Set 1: 347 lbs x 8 [Warm-up]
Set 2: 527 lbs x 24
Set 3: 527 lbs x 21

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: 215 lbs x 14
Set 2: 215 lbs x 11

Squat (Smith Machine)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 9

Bulgarian Split Squat
Set 1: 50 lbs x 14
Set 2: 50 lbs x 10

Treadmill (Incline)
"125/129"
Set 1: 0.8mi - 15min
 
aimanabolic said:
Squat (Smith Machine)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 9

Bulgarian Split Squat
Set 1: 50 lbs x 14
Set 2: 50 lbs x 10
Click to expand...
Is the smith machine you use straight up and down, or does it have a slight angle on its track? How do you like doing these VS a normal Barbel squat? Also, are you using Dumbbells for your Bulgarians?
 
Ponygod said:
does it have a slight angle on its track
Click to expand...
Slight angle, I lean back into the bar with my feet out in front of me. Allows me to literally touch my ass to my calves.


Ponygod said:
Also, are you using Dumbbells for your Bulgarians?
Click to expand...
Yes, dumbbells in each hand.
 
Thursday PM (Arms & Chest 2/2)

Cable Fly Crossovers
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 45 lbs x 16
Set 3: 45 lbs x 14
Set 4: 25 lbs x 10 [Drop]

Freemotion Curl (Facing Away)
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 45 lbs x 16
Set 3: 45 lbs x 14

Bicep Curl (Cable)
Set 1: 110 lbs x 13
Set 2: 110 lbs x 9

Triceps Pushdown
Set 1: 70 lbs x 22
Set 2: 70 lbs x 20

Seated Dip Machine
Set 1: 130 lbs x 15
Set 2: 130 lbs x 13

Iso-Lateral Chest Press (Machine)
Set 1: 125 lbs x 14
Set 2: 125 lbs x 11
Set 3: 125 lbs x 9
Set 4: 75 lbs x 9 [Drop]

Incline Chest Press (Machine)
Set 1: 122 lbs x 13
Set 2: 122 lbs x 12
Set 3: 122 lbs x 10
Set 4: 72 lbs x 9 [Drop]

Butterfly (Pec Deck)
Set 1: 100 lbs x 14
Set 2: 100 lbs x 13
Set 3: 100 lbs x 12
Set 4: 70 lbs x 8 [Drop]

XRide (Octane Fitness)
"129/133"
Set 1: 2.7mi - 15min
 
It Hurts Jersey Shore GIF by Jersey Shore Family Vacation
 
Friday AM (Back 3/3)

Single Arm Lat Pulldown
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 65 lbs x 14
Set 3: 65 lbs x 13
Set 4: 65 lbs x 12

T Bar Row
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 125 lbs x 14
Set 3: 125 lbs x 12

Iso-Lateral Row (Machine)
Set 1: 125 lbs x 15
Set 2: 125 lbs x 14
Set 3: 125 lbs x 13

Lat Pulldown (Machine)
Set 1: 135 lbs x 13
Set 2: 135 lbs x 12

Rope Straight Arm Pulldown
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 70 lbs x 13
Set 3: 70 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 14
Set 4: 50 lbs x 12

Upright Bike
"125/129"
Set 1: 1.8mi - 15min
 
Get Shredded!
Friday PM (Shoulders 3/3)

Cable Cross Body Lateral Raise (SNAP)
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 35 lbs x 17
Set 3: 35 lbs x 12
Set 4: 25 lbs x 13

Freemotion Rear Delt Flyes
Set 1: 25 lbs x 13
Set 2: 15 lbs x 17
Set 3: 15 lbs x 16

Seated Lateral Raise (Dumbbell)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 13

Seated Shoulder Press (Machine)
Set 1: 50 lbs x 5 [Warm-up]
Set 2: 80 lbs x 14
Set 3: 80 lbs x 13
Set 4: 80 lbs x 11

Front Raise (Cable)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 40 lbs x 16
Set 3: 40 lbs x 13

XRide (Octane Fitness)
Set 1: 1.5mi - 15min
 
Had to skip Legs this morning. I messed up my Left Knee, it popped while I was doing some yard work, didn't hurt originally but after a few hours it swelled up pretty bad.

I had an ACL reconstruction about 10 years ago, but still have a torn meniscus.

Hoping to be able to hit Legs by Wednesday morning. We'll see how fast I can force heal 😂
 
aimanabolic said:
Had to skip Legs this morning. I messed up my Left Knee, it popped while I was doing some yard work, didn't hurt originally but after a few hours it swelled up pretty bad.

I had an ACL reconstruction about 10 years ago, but still have a torn meniscus.

Hoping to be able to hit Legs by Wednesday morning. We'll see how fast I can force heal 😂
Click to expand...
sending good thoughts out to your knee. Good luck!
 
aimanabolic said:
Had to skip Legs this morning. I messed up my Left Knee, it popped while I was doing some yard work, didn't hurt originally but after a few hours it swelled up pretty bad.

I had an ACL reconstruction about 10 years ago, but still have a torn meniscus.

Hoping to be able to hit Legs by Wednesday morning. We'll see how fast I can force heal 😂
Click to expand...
Hope it heals quickly for you 👍💯
 
Took it easy on cardio, just wanted to get blood flowing through my leg. Feels good right now, we'll see how it feels in a few hours 😂


Chest & Arms
Monday, Nov 18, 2024 at 11:51am

Freemotion Curl (Facing Away)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 45 lbs x 17
Set 3: 45 lbs x 15

Cable Fly Crossovers
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 45 lbs x 17
Set 3: 45 lbs x 15
Set 4: 25 lbs x 9 [Drop]

Butterfly (Pec Deck)
Set 1: 80 lbs x 13
Set 2: 80 lbs x 12
Set 3: 80 lbs x 11
Set 4: 50 lbs x 10 [Drop]

Seated Dip Machine
Set 1: 130 lbs x 12
Set 2: 130 lbs x 11

Iso-Lateral Chest Press (Machine)
Set 1: 115 lbs x 12
Set 2: 115 lbs x 11
Set 3: 115 lbs x 10
Set 4: 65 lbs x 10 [Drop]

Incline Chest Press (Machine)
Set 1: 112 lbs x 12
Set 2: 112 lbs x 11
Set 3: 112 lbs x 10
Set 4: 62 lbs x 10 [Drop]

Triceps Pushdown
Set 1: 70 lbs x 13
Set 2: 70 lbs x 12

Bicep Curl (Cable)
Set 1: 115 lbs x 11
Set 2: 115 lbs x 10

XRide (Octane Fitness)
"107/115"
Set 1: 1.9mi - 15min
 
Been a busy day, leg still killing me 😑


Back
Tuesday, Nov 19, 2024 at 4:03am

Single Arm Lat Pulldown
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 11
Set 4: 120 lbs x 10

T Bar Row
Set 1: 85 lbs x 8 [Warm-up]
Set 2: 135 lbs x 12
Set 3: 135 lbs x 9

Rope Straight Arm Pulldown
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 120 lbs x 13
Set 3: 120 lbs x 10

Lat Pulldown (Machine)
Set 1: 110 lbs x 12
Set 2: 110 lbs x 10

Seated Cable Row - V Grip (Cable)
Set 1: 175 lbs x 13
Set 2: 175 lbs x 12
Set 3: 175 lbs x 11

Crunch (Machine)
Set 1: 170 lbs x 17
Set 2: 170 lbs x 15
Set 3: 170 lbs x 13
Set 4: 170 lbs x 10

Treadmill (Incline)
"108/115"
Set 1: 0.8mi - 15min
 
Hopefully this leg feels better in the AM, really don't like skipping workouts. Got Legs scheduled for tomorrow morning 🫠


Shoulders
Tuesday, Nov 19, 2024 at 12:00pm

Cable Cross Body Lateral Raise (SNAP)
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 35 lbs x 17
Set 3: 35 lbs x 12
Set 4: 25 lbs x 12

Freemotion Rear Delt Flyes
Set 1: 25 lbs x 13
Set 2: 25 lbs x 12
Set 3: 15 lbs x 15

Seated Lateral Raise (Dumbbell)
Set 1: 50 lbs x 12
Set 2: 50 lbs x 11

Seated Shoulder Press (Machine)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 85 lbs x 12
Set 3: 85 lbs x 11
Set 4: 85 lbs x 10

Front Raise (Cable)
Set 1: 50 lbs x 13
Set 2: 50 lbs x 12

XRide (Octane Fitness)
"114/119"
Set 1: 2.7mi - 15min
 
aimanabolic said:
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
Click to expand...
I'm reading the log out of order so maybe I'm wrong but don't you typically train calves and leg press before getting to the hack? If I don't warm up calves before my main quad movements I feel it my knees.
 

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