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Aimanabolic's Fatbody to Cockbody Journey

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Wednesday, Nov 27, 2024 at 3:56am

Single Arm Lat Pulldown
Set 1: 50 lbs x 5 [Warm-up]
Set 2: 70 lbs x 12
Set 3: 70 lbs x 11
Set 4: 70 lbs x 10
Set 5: 70 lbs x 4 [Failure]

Iso-Lateral Row (Machine)
Set 1: 170 lbs x 12
Set 2: 170 lbs x 11
Set 3: 170 lbs x 10
Set 4: 170 lbs x 5 [Failure]

Lat Pulldown (Machine)
Set 1: 150 lbs x 12
Set 2: 150 lbs x 10
Set 3: 150 lbs x 4 [Failure]

MTS Abdominal Crunch (Hammer Strength)
Set 1: 65 lbs x 20
Set 2: 65 lbs x 15
Set 3: 45 lbs x 17
Set 4: 45 lbs x 10

Rope Straight Arm Pulldown
Set 1: 35 lbs x 5 [Warm-up]
Set 2: 72.5 lbs x 12
Set 3: 72.5 lbs x 8
Set 4: 72.5 lbs x 3 [Failure]

T Bar Row
Set 1: 135 lbs x 12
Set 2: 135 lbs x 10
Set 3: 135 lbs x 31 [Failure]

Upright Bike
"116/121"
Set 1: 3.3mi - 15min
 
Out of normalish order due to people using my equipment 😈🤣


Shoulders
Wednesday, Nov 27, 2024 at 11:56am

Front Raise (Cable)
Set 1: 50 lbs x 16
Set 2: 50 lbs x 14

Seated Shoulder Press (Machine)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 95 lbs x 12
Set 3: 95 lbs x 11
Set 4: 95 lbs x 10

Seated Lateral Raise (Dumbbell)
Set 1: 40 lbs x 15
Set 2: 40 lbs x 13

Freemotion Rear Delt Flyes
Set 1: 25 lbs x 17
Set 2: 25 lbs x 14
Set 3: 25 lbs x 12

Cable Cross Body Lateral Raise (SNAP)
Set 1: 35 lbs x 8
Set 2: 25 lbs x 12
Set 3: 25 lbs x 10

XRide (Octane Fitness)
Set 1: 2.6mi - 15min
 
Feels nice to be able to lay down and take nap after hitting legs.


Legs
Thursday, Nov 28, 2024 at 7:01am

Seated Leg Curl (Machine)
Set 1: 77.5 lbs x 8 [Warm-up]
Set 2: 117.5 lbs x 15
Set 3: 117.5 lbs x 12

Leg Extension (Machine)
Set 1: 105 lbs x 8 [Warm-up]
Set 2: 205 lbs x 15
Set 3: 205 lbs x 13

Calf Press (Machine)
Set 1: 347 lbs x 10 [Warm-up]
Set 2: 547 lbs x 25
Set 3: 547 lbs x 23

Leg Press (Machine)
Set 1: 347 lbs x 8 [Warm-up]
Set 2: 547 lbs x 12
Set 3: 547 lbs x 11

Bulgarian Split Squat
Set 1: 50 lbs x 13
Set 2: 50 lbs x 12

Squat (Smith Machine)
Set 1: 100 lbs x 11
Set 2: 100 lbs x 10

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

Upright Bike
"129/136"
Set 1: 3mi - 15min
 
Still got it in 💪🏼 two-a-days crew 😈


Chest & Arms
Thursday, Nov 28, 2024 at 6:22pm

Freemotion Curl (Facing Away)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 55 lbs x 16
Set 3: 55 lbs x 14

Cable Fly Crossovers
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 55 lbs x 15
Set 3: 55 lbs x 13
Set 4: 25 lbs x 8 [Drop]

Butterfly (Pec Deck)
Set 1: 87.5 lbs x 15
Set 2: 87.5 lbs x 14
Set 3: 87.5 lbs x 13
Set 4: 57.5 lbs x 8 [Drop]

Seated Dip Machine
Set 1: 157.5 lbs x 12
Set 2: 157.5 lbs x 11

Triceps Pushdown
Set 1: 100 lbs x 17
Set 2: 100 lbs x 15

Bicep Curl (Cable)
Set 1: 125 lbs x 12
Set 2: 125 lbs x 10

Iso-Lateral Chest Press (Machine)
Set 1: 135 lbs x 12
Set 2: 135 lbs x 11
Set 3: 135 lbs x 9
Set 4: 85 lbs x 6 [Drop]

Incline Chest Press (Machine)
Set 1: 112 lbs x 12
Set 2: 112 lbs x 10
Set 3: 112 lbs x 9
Set 4: 62 lbs x 7 [Drop]

XRide (Octane Fitness)
Set 1: 1.9mi - 15min
 
PSA: Don't miss our 50% off sale at AASDirect

aimanabolic

Thread '💜 Black Friday 5️⃣0️⃣% Off 👿 Bouwen & Celink 😈'

Happy Thanksgiving to the AAS Direct Family!

As we take a moment to reflect and express gratitude, I want to acknowledge that this month has been a bit challenging. We’re still working hard to reinstate the .is domain, but despite the obstacles, our focus remains steady. Our mission to grow this community into the new industry standard is stronger than ever. With top-tier products, valuable information, and a supportive, thriving community, we are determined to make it happen. While challenges will arise as we grow, our team is committed to overcoming them and...
  • Like
 
Started to loosen up as I moved around, so I decided to try hitting my workout and feel it out.

Felt good, my pain actually feels way better, went from like a 7/10 to a 3/10.


Back
Friday, Nov 29, 2024 at 9:33am

Single Arm Lat Pulldown
Set 1: 50 lbs x 5 [Warm-up]
Set 2: 80 lbs x 12
Set 3: 80 lbs x 11
Set 4: 80 lbs x 10
Set 5: 80 lbs x 2 [Failure]

Iso-Lateral Row (Machine)
Set 1: 180 lbs x 12
Set 2: 180 lbs x 11
Set 3: 180 lbs x 7
Set 4: 180 lbs x 3 [Failure]

Lat Pulldown (Machine)
Set 1: 160 lbs x 11
Set 2: 160 lbs x 10
Set 3: 160 lbs x 3 [Failure]

MTS Abdominal Crunch (Hammer Strength)
Set 1: 70 lbs x 18
Set 2: 70 lbs x 12
Set 3: 40 lbs x 15
Set 4: 40 lbs x 10

Rope Straight Arm Pulldown
Set 1: 35 lbs x 5 [Warm-up]
Set 2: 72.5 lbs x 12
Set 3: 72.5 lbs x 9
Set 4: 72.5 lbs x 3 [Failure]

T Bar Row
Set 1: 135 lbs x 12
Set 2: 135 lbs x 11
Set 3: 135 lbs x 4 [Failure]

Upright Bike
Set 1: 2.6mi - 15min
 
Shoulders
Friday, Nov 29, 2024 at 4:11pm

Freemotion Rear Delt Flyes
Set 1: 25 lbs x 20
Set 2: 25 lbs x 17
Set 3: 25 lbs x 15

Cable Cross Body Lateral Raise (SNAP)
Set 1: 35 lbs x 10
Set 2: 25 lbs x 13
Set 3: 25 lbs x 11

Front Raise (Cable)
Set 1: 55 lbs x 14
Set 2: 55 lbs x 11

Seated Shoulder Press (Machine)
Set 1: 97.5 lbs x 12
Set 2: 97.5 lbs x 11
Set 3: 97.5 lbs x 10

Seated Lateral Raise (Dumbbell)
Set 1: 40 lbs x 15
Set 2: 40 lbs x 13

XRide (Octane Fitness)
Set 1: 2.2mi - 15min
 
Double drop Sets on back, shoot me please 🤣


Back
Monday, Dec 02, 2024 at 4:05am

Single Arm Lat Pulldown
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 125 lbs x 12
Set 3: 125 lbs x 11
Set 4: 125 lbs x 10
Set 5: 100 lbs x 8 [Drop]
Set 6: 80 lbs x 7 [Drop]

T Bar Row
Set 1: 95 lbs x 5 [Warm-up]
Set 2: 145 lbs x 11
Set 3: 145 lbs x 9
Set 4: 95 lbs x 10 [Drop]
Set 5: 45 lbs x 14 [Drop]

Seated Cable Row - V Grip (Cable)
Set 1: 175 lbs x 13
Set 2: 175 lbs x 11
Set 3: 175 lbs x 10
Set 4: 140 lbs x 9 [Drop]
Set 5: 105 lbs x 7 [Drop]

Rope Straight Arm Pulldown
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 120 lbs x 13
Set 3: 120 lbs x 11
Set 4: 90 lbs x 9 [Drop]
Set 5: 60 lbs x 7 [Drop]

Lat Pulldown (Machine)
Set 1: 110 lbs x 12
Set 2: 110 lbs x 10
Set 3: 85 lbs x 9 [Drop]
Set 4: 60 lbs x 8 [Drop]

Crunch (Machine)
Set 1: 170 lbs x 19
Set 2: 170 lbs x 16
Set 3: 130 lbs x 16
Set 4: 170 lbs x 13

Treadmill (Incline)
Set 1: 0.8mi - 15min
 
aimanabolic said:
Double drop Sets on back, shoot me please 🤣


Back
Monday, Dec 02, 2024 at 4:05am

Single Arm Lat Pulldown
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 125 lbs x 12
Set 3: 125 lbs x 11
Set 4: 125 lbs x 10
Set 5: 100 lbs x 8 [Drop]
Set 6: 80 lbs x 7 [Drop]

T Bar Row
Set 1: 95 lbs x 5 [Warm-up]
Set 2: 145 lbs x 11
Set 3: 145 lbs x 9
Set 4: 95 lbs x 10 [Drop]
Set 5: 45 lbs x 14 [Drop]

Seated Cable Row - V Grip (Cable)
Set 1: 175 lbs x 13
Set 2: 175 lbs x 11
Set 3: 175 lbs x 10
Set 4: 140 lbs x 9 [Drop]
Set 5: 105 lbs x 7 [Drop]

Rope Straight Arm Pulldown
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 120 lbs x 13
Set 3: 120 lbs x 11
Set 4: 90 lbs x 9 [Drop]
Set 5: 60 lbs x 7 [Drop]

Lat Pulldown (Machine)
Set 1: 110 lbs x 12
Set 2: 110 lbs x 10
Set 3: 85 lbs x 9 [Drop]
Set 4: 60 lbs x 8 [Drop]

Crunch (Machine)
Set 1: 170 lbs x 19
Set 2: 170 lbs x 16
Set 3: 130 lbs x 16
Set 4: 170 lbs x 13

Treadmill (Incline)
Set 1: 0.8mi - 15min
Click to expand...
How do you like those single arm pull downs? It's one of the best ways to stimulate and active the lats, yet at times in don't feel like it does for me.. Only started them on "occasions" in my later years. Yet, single hand seated rows work? Same principal... 🤦
 
Vision said:
How do you like those single arm pull downs? It's one of the best ways to stimulate and active the lats, yet at times in don't feel like it does for me.. Only started them on "occasions" in my later years. Yet, single hand seated rows work? Same principal... 🤦
Click to expand...
I actually really really like them, I never did one arm lat movements before and now I don't think I'll ever take them out.
 
aimanabolic said:
I actually really really like them, I never did one arm lat movements before and now I don't think I'll ever take them out.
Click to expand...
aimanabolic said:
I actually really really like them, I never did one arm lat movements before and now I don't think I'll ever take them out.
Click to expand...
I feel the same but with doing lower cable curls with back facing pulley, 2 handles on a chain. Some movements just fire things up..
 
Get Shredded!
Vision said:
single hand seated rows work? Same principal... 🤦
Click to expand...
Seated single arm cable rows or Hammer Strength chest supported rows are absolute money. You have no choice but to be strict and a lot of guys can't get a good mind muscle connection on rows in general. This is an awesome way to really make the lats do all the work. Another benefit is usually most people are left or right dominant and this will help calibrate that. So, single arm pulldowns and/or rows are HIGHLY recommended at least once a week.
 
Vision said:
How do you like those single arm pull downs? It's one of the best ways to stimulate and active the lats, yet at times in don't feel like it does for me.. Only started them on "occasions" in my later years. Yet, single hand seated rows work? Same principal... 🤦
Click to expand...
i personally hate em unless im doing them underhand with partial rom for biceps
 
Shoulders
Monday, Dec 02, 2024 at 11:54am

Cable Cross Body Lateral Raise (SNAP)
Set 1: 25 lbs x 5 [Warm-up]
Set 2: 35 lbs x 15
Set 3: 35 lbs x 11
Set 4: 25 lbs x 12

Freemotion Rear Delt Flyes
Set 1: 25 lbs x 13
Set 2: 15 lbs x 15
Set 3: 15 lbs x 14

Front Raise (Cable)
Set 1: 55 lbs x 15
Set 2: 55 lbs x 12

Seated Shoulder Press (Machine)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 11
Set 3: 100 lbs x 10

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

XRide (Octane Fitness)
Set 1: 2.2mi - 15min
 
Valdosta said:
if i get pro card u have to switch to my training for next 3 years 🤝
Click to expand...
Bro he has me doing double dropsets on back so I can catch up to you. Stop 😭😭

Sonic The Hedgehog Crying GIF by Mashed
 
Meetketchup said:
Seated single arm cable rows or Hammer Strength chest supported rows are absolute money. You have no choice but to be strict and a lot of guys can't get a good mind muscle connection on rows in general. This is an awesome way to really make the lats do all the work. Another benefit is usually most people are left or right dominant and this will help calibrate that. So, single arm pulldowns and/or rows are HIGHLY recommended at least once a week.
Click to expand...
This is Dynamite feedback, this is precisely what happens to me when doing the overhead single arm pulldown, for whatever reason I just can't get that connection. Yet oddly enough, seated single arms, there's no problem.
100%, my form is completely compromised There's no way around it, I'll openly admit that in front of everybody.
I like the fact how he has these implemented in the beginning, because normally I would have them phased in somewhere in the middle.
This would make perfect sense to do it in the beginning, and Just focus on the range of motion..

I see some guys clutching their lats with their other open hand, now is this something you recommend so that you can feel the contraction??

Also, with the range of motion, does the individual go for the full extended stretch, or go up with arm slightly bent, keeping the contraction with the lat and hold once pulled down?
 
Valdosta said:
if i get pro card u have to switch to my training for next 3 years 🤝
Click to expand...
You certainly have the genetics to turn pro someday. However, with that comes a bunch of things I know you won't and shouldn't do as it's not your passion. If you were really serious, you'd get a coach for prep. :)
 
Vision said:
This is Dynamite feedback, this is precisely what happens to me when doing the overhead single arm pulldown, for whatever reason I just can't get that connection. Yet oddly enough, seated single arms, there's no problem.
100%, my form is completely compromised There's no way around it, I'll openly admit that in front of everybody.
I like the fact how he has these implemented in the beginning, because normally I would have them phased in somewhere in the middle.
This would make perfect sense to do it in the beginning, and Just focus on the range of motion..

I see some guys clutching their lats with their other open hand, now is this something you recommend so that you can feel the contraction??

Also, with the range of motion, does the individual go for the full extended stretch, or go up with arm slightly bent, keeping the contraction with the lat and hold once pulled down?
Click to expand...
What's cool about doing them single arm even if it's for a short time, the mind muscle connection that you got from them carries over to dual arm rows and pulls. You now know what to look for with the movement.

At first you can certainly put your hand on the working lat to feel the contraction, after a while you won't need to and it's good for bracing against the pad or something for stability.

Form = You want a maximum stretch at the full length of the movement, slight pause while keeping tension, then a smooth fairly quick contraction pulling/rowing as far as you can with a slow eccentric back into the stretch and pause...repeat. When pulling down you want to drive the elbow straight down towards your hip which will take a lot of biceps out of the movement. With rows you want to pull back and down, keeping your shoulders and traps down. Do the above and you have no choice but to fuck up your lats.
 

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