Aimanabolic's Fatbody to Cockbody Journey

[aimanabolic]

Pull - May 29th

Cable Lat Prayers ( | Matrix | Double)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 105 lbs x 14
Set 3: 105 lbs x 12
Set 4: 105 lbs x 5 [Failure]
Set 5: 105 lbs x 3 [Failure]

Cable One-Arm Pulldown - Neutral Grip ( | Matrix)
Set 1: 115 lbs x 8 [Warm-up]
Set 2: 190 lbs x 12
Set 3: 190 lbs x 10
Set 4: 190 lbs x 8
Set 5: 190 lbs x 3 [Failure]
Set 6: 190 lbs x 2 [Failure]

Low Row (TRU | HS MTS)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 150 lbs x 11
Set 3: 150 lbs x 10
Set 4: 150 lbs x 9
Set 5: 150 lbs x 5 [Failure]
Set 6: 150 lbs x 2 [Failure]

Seated Cable Row - Bar Wide Grip
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 120 lbs x 11
Set 3: 120 lbs x 10
Set 4: 120 lbs x 9
Set 5: 120 lbs x 3 [Failure]
Set 6: 120 lbs x 2 [Failure]

Wide Grip Pulldown (TRU | HS MTS)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 150 lbs x 12
Set 3: 150 lbs x 9
Set 4: 150 lbs x 4 [Failure]
Set 5: 150 lbs x 2 [Failure]

Cable FM Bayesian Curls ( | Matrix)
Set 1: 26 lbs x 8 [Warm-up]
Set 2: 56 lbs x 16
Set 3: 56 lbs x 15
Set 4: 56 lbs x 14

Preacher Curl (TRU | HS)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 15
Set 3: 120 lbs x 12
Set 4: 120 lbs x 10

Recumbent Bike (| XRide | Octane Fitness)
Set 1: 3.8mi - 30min

 

[aimanabolic]

Push - May 30th


Reverse Fly (TRU | Matrix)
"Settings: 1 | 3
3 Sets of 12-20 Reps"
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 16
Set 3: 120 lbs x 14
Set 4: 120 lbs x 12

Cable Reverse Fly ( | Matrix | Freemotion)
"Settings: 16
3 Sets of 12-20 Reps"
Set 1: 17 lbs x 8 [Warm-up]
Set 2: 27 lbs x 17
Set 3: 27 lbs x 15
Set 4: 27 lbs x 13

Chest Fly (TRU | Matrix)
"Settings: 1 | 6
2 Sets of 12-15"
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 100 lbs x 15
Set 3: 100 lbs x 14
Set 4: 100 lbs x 12

Lateral Raise (TRU | Matrix)
"Settings: 5
3 Sets of 10-15"
Set 1: 45 lbs x 8 [Warm-up]
Set 2: 85 lbs x 15
Set 3: 85 lbs x 13
Set 4: 85 lbs x 11

Incline Chest Press ( | Matrix | 12#)
Set 1: 112 lbs x 8 [Warm-up]
Set 2: 202 lbs x 12
Set 3: 202 lbs x 10

Chest Press ( | Matrix | 15#)
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 165 lbs x 11
Set 3: 165 lbs x 9
Set 4: 165 lbs x 7

Tricep Extensions (TRU | HS)
"Settings: 7
3 Sets of 12-15"
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 140 lbs x 15
Set 3: 140 lbs x 13
Set 4: 140 lbs x 11

Incline French Press (EZ Bar)
Set 1: 40 lbs x 5 [Warm-up]
Set 2: 60 lbs x 13
Set 3: 60 lbs x 10

Cable Upright Row - EZ Bar ( | Matrix | Double)
"Settings: 5
2 Sets of 10-12"
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 45 lbs x 12
Set 3: 45 lbs x 11

Recumbent Bike (| XRide | Octane Fitness)
Set 1: 3.7mi - 30min

 

[aimanabolic]

Legs - May 31st


Hip Adductors - ( | Matrix)
"Settings: 5
2 Sets of 10-15 Reps"
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 110 lbs x 13
Set 3: 110 lbs x 9

Lying Leg Curl ( | Matrix)
"Settings: 1 | 5
3 Sets of 12-15"
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 140 lbs x 15
Set 3: 140 lbs x 13
Set 4: 140 lbs x 12

Seated Leg Curl - Leaning Forward (TRU | Matrix)
"Settings: 7 | 3 | 3 | 3
3 Sets of 12-15"
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 145 lbs x 14
Set 3: 145 lbs x 12
Set 4: 145 lbs x 10

Romanian Deadlift (Dumbbell)
"3 Sets of 10-15"
Set 1: 90 lbs x 14
Set 2: 90 lbs x 12
Set 3: 90 lbs x 10

Reverse Lunge (Dumbbell)
"3 Sets of 12-15 Reps"
Set 1: 90 lbs x 14
Set 2: 90 lbs x 13
Set 3: 90 lbs x 12

Leg Extensions ( | Matrix)
Set 1: 102.5 lbs x 8 [Warm-up]
Set 2: 202.5 lbs x 16
Set 3: 202.5 lbs x 15
Set 4: 202.5 lbs x 14

Leg Press | High ( | Matrix | 167#)
"3 Sets of 15-20 Reps"
Set 1: 237 lbs x 8 [Warm-up]
Set 2: 377 lbs x 20
Set 3: 377 lbs x 17
Set 4: 377 lbs x 15

Calf Press ( | Matrix | 167#)
"3 Sets of 10-15 Reps"
Set 1: 377 lbs x 10 [Warm-up]
Set 2: 737 lbs x 15
Set 3: 737 lbs x 14
Set 4: 737 lbs x 13

Recumbent Bike (| XRide | Octane Fitness)
Set 1: 3.6mi - 30min

 

[aimanabolic]

Upper - June 2nd


Cable Lateral Raises (SNAP | Freemotion | Matrix)
"3 Sets of 10-15"
Set 1: 18 lbs x 8 [Warm-up]
Set 2: 28 lbs x 17
Set 3: 28 lbs x 15
Set 4: 28 lbs x 13

Freemotion Standing Chest Flyes (MATRIX)
"Settings: 9
2 Sets of 12-15"
Set 1: 28 lbs x 8 [Warm-up]
Set 2: 38 lbs x 18
Set 3: 38 lbs x 15

Seated Shoulder Press ( | Matrix)
"Settings: 7
3 Sets of 10-12"
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 130 lbs x 12
Set 3: 130 lbs x 10
Set 4: 130 lbs x 8

Bicep Curl ( | Matrix)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 140 lbs x 15
Set 3: 140 lbs x 14
Set 4: 140 lbs x 13

Incline Chest Press ( | Matrix | 12#)
"Settings: 1 | 1
2 Sets of 10-12"
Set 1: 122 lbs x 8 [Warm-up]
Set 2: 212 lbs x 12
Set 3: 212 lbs x 10

Bench Press (Smith Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 145 lbs x 14
Set 3: 145 lbs x 12
Set 4: 145 lbs x 10

Chest Supported Incline Row (Wide, Dumbbells)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 70 lbs x 15
Set 3: 70 lbs x 12
Set 4: 70 lbs x 7 [Failure]
Set 5: 70 lbs x 3 [Failure]

Chest Supported Incline Row (Dumbbell)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 90 lbs x 14
Set 3: 90 lbs x 12
Set 4: 90 lbs x 6 [Failure]
Set 5: 90 lbs x 2 [Failure]

Single Arm Lat Pulldown
Set 1: 130 lbs x 8 [Warm-up]
Set 2: 205 lbs x 12
Set 3: 205 lbs x 11
Set 4: 205 lbs x 4 [Failure]
Set 5: 205 lbs x 2 [Failure]

Recumbent Bike (| XRide | Octane Fitness)
Set 1: 3.7mi - 30min

 

[aimanabolic]

Seriously need to get out of this rut I'm in. Mental Health is a MF, I'm good though. My coach won't let me kill myself, doesn't fit in my macros

---

Legs - June 3rd

Seated Leg Curl - Leaning Forward (TRU | Matrix)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 140 lbs x 14
Set 3: 140 lbs x 13
Set 4: 140 lbs x 12

Leg Extensions (TRU | Matrix)
Set 1: 140 lbs x 8 [Warm-up]
Set 2: 242.5 lbs x 15
Set 3: 242.5 lbs x 13
Set 4: 242.5 lbs x 11

Hip Adductors - ( | Matrix)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 100 lbs x 14
Set 3: 100 lbs x 11

Split Squat (Dumbbell)
Set 1: 90 lbs x 12
Set 2: 90 lbs x 10

Hack Squat ( | Matrix | 105#)
Set 1: 125 lbs x 8
Set 2: 215 lbs x 12
Set 3: 215 lbs x 11
Set 4: 215 lbs x 10

Machine Leg Press – Lower Foot Placement (TRUFit | Matrix | 167#)
Set 1: 367 lbs x 8 [Warm-up]
Set 2: 547 lbs x 12
Set 3: 547 lbs x 10
Set 4: 547 lbs x 8

Calf Press (TRU | Matrix | 167#)
Set 1: 547 lbs x 8 [Warm-up]
Set 2: 817 lbs x 15
Set 3: 817 lbs x 13
Set 4: 817 lbs x 11

Recumbent Bike (| XRide | Octane Fitness)
Set 1: 3.6mi - 30min

 

[aimanabolic]

Pull - June 4th

Cable Lat Prayers ( | Matrix | Double)
"Settings: Top
2 Sets of 12-15"
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 105 lbs x 15
Set 3: 105 lbs x 13
Set 4: 105 lbs x 7 [Failure]
Set 5: 105 lbs x 3 [Failure]

Cable One-Arm Pulldown - Neutral Grip ( | Matrix)
"Elbows tight to body, pulling straight down and back
3 Sets of 8-12"
Set 1: 115 lbs x 8 [Warm-up]
Set 2: 190 lbs x 12
Set 3: 190 lbs x 10
Set 4: 190 lbs x 8
Set 5: 190 lbs x 4 [Failure]
Set 6: 190 lbs x 2 [Failure]

Low Row (TRU | HS MTS)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 150 lbs x 12
Set 3: 150 lbs x 11
Set 4: 150 lbs x 10
Set 5: 150 lbs x 4 [Failure]
Set 6: 150 lbs x 2 [Failure]

Seated Cable Row - Bar Wide Grip
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 10
Set 4: 120 lbs x 8
Set 5: 120 lbs x 4 [Failure]
Set 6: 120 lbs x 2 [Failure]

Lat Pulldown ( | Matrix)
"Settings: 3
2 Sets of 10-12 Reps"
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 170 lbs x 12
Set 3: 170 lbs x 9
Set 4: 170 lbs x 3 [Failure]
Set 5: 170 lbs x 1 [Failure]

Cable FM Bayesian Curls ( | Matrix)
"Lean forward | Elbows back | Deep stretch
Settings: 9
3 Sets of 12-15"
Set 1: 27 lbs x 8 [Warm-up]
Set 2: 57 lbs x 14
Set 3: 57 lbs x 12
Set 4: 57 lbs x 11

Preacher Curl (TRU | HS)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 15
Set 3: 120 lbs x 13
Set 4: 120 lbs x 11

Recumbent Bike (| XRide | Octane Fitness)
Set 1: 3.7mi - 30min

 

[aimanabolic]

Hey I caught up!

---

Push - June 5th

Cable Reverse Fly ( | Matrix | Freemotion)
Set 1: 17.5 lbs x 8 [Warm-up]
Set 2: 27.5 lbs x 20
Set 3: 27.5 lbs x 16
Set 4: 27.5 lbs x 14

Standing Cable Chest Flys
(SNAP | Freemotion Matrix)
Set 1: 27.5 lbs x 8 [Warm-up]
Set 2: 47.5 lbs x 17
Set 3: 47.5 lbs x 15

Cable Lateral Raises (SNAP | Freemotion | Matrix)
Set 1: 18.5 lbs x 8 [Warm-up]
Set 2: 28.5 lbs x 16
Set 3: 28.5 lbs x 13
Set 4: 28.5 lbs x 11

Incline Chest Press ( | Matrix | 12#)
Set 1: 117 lbs x 8 [Warm-up]
Set 2: 207 lbs x 13
Set 3: 207 lbs x 11

Chest Press ( | Matrix | 15#)
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 165 lbs x 11
Set 3: 165 lbs x 10
Set 4: 165 lbs x 8

Tricep Extensions (TRU | HS)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 140 lbs x 16
Set 3: 140 lbs x 13
Set 4: 140 lbs x 11

Incline French Press (EZ Bar)
Set 1: 40 lbs x 5 [Warm-up]
Set 2: 60 lbs x 13
Set 3: 60 lbs x 11

Cable Upright Row - EZ Bar ( | Matrix | Double)
"4"
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 50 lbs x 13
Set 3: 50 lbs x 12

Recumbent Bike (| XRide | Octane Fitness)
Set 1: 3.7mi - 30min

 

[aimanabolic]

Kinda tweak my back (lower left oblique) somehow today. Oh well got all weekend the heal.

---

Legs - Friday, June 6th

Hip Adductors - ( | Matrix)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 110 lbs x 12
Set 3: 110 lbs x 11

Seated Leg Curl - Leaning Forward (TRU | Matrix)
"Settings: 7 | 3 | 3 | 3
3 Sets of 12-15"
Set 1: 77.5 lbs x 8 [Warm-up]
Set 2: 147.5 lbs x 15
Set 3: 147.5 lbs x 13
Set 4: 147.5 lbs x 10

Romanian Deadlift (Dumbbell)
Set 1: 90 lbs x 15
Set 2: 90 lbs x 13
Set 3: 90 lbs x 10

Reverse Lunge (Dumbbell)
Set 1: 90 lbs x 15
Set 2: 90 lbs x 13
Set 3: 90 lbs x 11

Leg Extensions (TRU | LF)
"Settings: 7 | 1 | L
3 Sets of 12-15"
Set 1: 130 lbs x 8 [Warm-up]
Set 2: 260 lbs x 15
Set 3: 260 lbs x 13
Set 4: 260 lbs x 11

Leg Press | High ( | Matrix | 167#)
Set 1: 247 lbs x 8 [Warm-up]
Set 2: 387 lbs x 18
Set 3: 387 lbs x 16
Set 4: 387 lbs x 14

Standing Calf Raise (TRU | HS)
"Settings: 5
3 Sets of 10-15 Reps"
Set 1: 200 lbs x 8 [Warm-up]
Set 2: 400 lbs x 15
Set 3: 400 lbs x 13
Set 4: 400 lbs x 11

Recumbent Bike (| XRide | Octane Fitness)
Set 1: 3.7mi - 30min

 

[aimanabolic]

Monday, June 09, 2025
Focus: Upper Body Hypertrophy

---

Biceps & Shoulders

Bicep Curl (Matrix | Settings: 5)
3 Sets of 12–15

• 70 lbs × 8 [Warm-up]
• 145 lbs × 15
• 145 lbs × 14
• 145 lbs × 12

Seated Shoulder Press (Matrix)

• 65 lbs × 8 [Warm-up]
• 127.5 lbs × 15
• 127.5 lbs × 12
• 127.5 lbs × 10

Free Chest Flyes (Matrix | Settings: 9) — 2 Sets of 12–15

• 20 lbs × 8 [Warm-up]
• 40 lbs × 15
• 40 lbs × 13

Free Lateral Raises (Matrix | Settings: 9) — 3 Sets of 10–15

• 15 lbs × 8 [Warm-up]
• 30 lbs × 15
• 30 lbs × 14
• 30 lbs × 13

---

Chest Press & Rows

Incline Chest Press (Matrix | Settings: 1 | 1 | 12#) — 2 Sets of 10–12

• 127 lbs × 8 [Warm-up]
• 217 lbs × 11
• 217 lbs × 9

Bench Press (Smith Machine)

• 80 lbs × 8 [Warm-up]
• 145 lbs × 15
• 145 lbs × 13
• 145 lbs × 10

---

Pulling Movements

Single Arm Lat Pulldown

• 130 lbs × 8 [Warm-up]
• 205 lbs × 12
• 205 lbs × 9

Chest Supported Incline Row – Wide (DB)
Pronated Grip | Elbows Out | Upper Back Focus | Settings: 2

• 40 lbs × 8 [Warm-up]
• 80 lbs × 12
• 80 lbs × 10

Chest Supported Incline Row – Close Grip (DB)
Neutral Grip | Elbows In | Settings: 2

• 40 lbs × 8 [Warm-up]
• 90 lbs × 15
• 90 lbs × 13

---

Cardio Finisher

Recumbent Bike (XRide | Octane Fitness)

• 3.7 miles — 30 minutes

---

 

[aimanabolic]

Legs A — Tuesday
Focus: Leg Hypertrophy

= Machine

= Plate Loaded Machine

= Cable Machine

= Freemotion Machine

= Cardio Equipment[/FONT]

---

Workout Log

Seated Leg Curl – Leaning Forward (Matrix)

• 75 lbs × 8 [Warm-up]
• 142.5 lbs × 15
• 142.5 lbs × 14
• 142.5 lbs × 13

Leg Extensions (Matrix)

• 125 lbs × 8 [Warm-up]
• 245 lbs × 15
• 245 lbs × 14
• 245 lbs × 13

Hip Adductors (Matrix)

• 65 lbs × 8 [Warm-up]
• 100 lbs × 14
• 100 lbs × 12

Split Squat (Dumbbell)

• 90 lbs × 12
• 90 lbs × 10

Hack Squat (Matrix | 105#)

• 125 lbs × 8
• 215 lbs × 13
• 215 lbs × 11
• 215 lbs × 9

Machine Leg Press – Lower Foot Placement (Matrix | 167#)

• 377 lbs × 8 [Warm-up]
• 557 lbs × 12
• 557 lbs × 10
• 557 lbs × 8

Calf Press (Matrix | 167#)

• 557 lbs × 8 [Warm-up]
• 827 lbs × 15
• 827 lbs × 13
• 827 lbs × 11

Recumbent Bike (XRide | Octane Fitness)

• 3.7 miles – 30 minutes

---

---

---

Monday Meal Breakdown

Breakfast Shake (Post Workout)

• ISO100 Whey Protein, Chocolate — 2 scoops (240 cal)

Breakfast

• Oatmeal, Old Fashioned — 156g (585 cal)
• Flax Seeds — 7g (39 cal)
• Blueberries — 86g (49 cal)

Lunch

• Red Potatoes, Cooked — 208g (185 cal)
• Chicken Breast, Cooked — 238g (393 cal)
• Pineapple Chunks — 101g (50 cal)
• Asparagus, Cooked — 133g (29 cal)

Afternoon Shake (Post Workout)

• ISO100 Whey Protein, Vanilla — 2 scoops (220 cal)

Dinner

• Peas and Carrots — 85g (54 cal)
• 93% Lean Ground Beef, Cooked — 185g (335 cal)
• Jasmine Rice, Cooked — 213g (276 cal)
• Grapes, Seedless — 81g (56 cal)

Bedtime Shake

• Casein Protein, Rich Chocolate — 2 scoops (130 cal)

 

[BC22]

 

[aimanabolic]

View attachment 183547

I feel fat though, wanna see my legs?

 

[BC22]

I feel fat though, wanna see my legs?

I was hoping you’d offer that up….

 

[aimanabolic]

 

[aimanabolic]

I had a video, but the video was too large and I couldn't get it small enough even in GIF form

 

[aimanabolic]

Pull A — Wednesday
Focus: Back & Biceps Hypertrophy

= Machine
= Plate Loaded Machine
= Cable Machine
= Freemotion Machine
= Cardio Equipment

CG = Close Grip
NG = Neutral Grip
WG = Wide Grip

---

Workout Log

Lat Prayers

• 35 lbs × 8 [Warm-up]
• 65 lbs × 16
• 65 lbs × 13

NG Single Arm Lat Pulldown

• 50 lbs × 8 [Warm-up]
• 90 lbs × 12
• 90 lbs × 10
• 90 lbs × 8

WG Seated Row

• 70 lbs × 8 [Warm-up]
• 120 lbs × 12
• 120 lbs × 11
• 120 lbs × 9

Wide Grip Pulldown

• 80 lbs × 8 [Warm-up]
• 150 lbs × 13
• 150 lbs × 10

Low Row

• 80 lbs × 8 [Warm-up]
• 160 lbs × 13
• 160 lbs × 12
• 160 lbs × 11

Bayesian Curls

• 25 lbs × 8 [Warm-up]
• 45 lbs × 17
• 45 lbs × 16
• 45 lbs × 15

Preacher Curl

• 65 lbs × 8 [Warm-up]
• 125 lbs × 14
• 125 lbs × 12
• 125 lbs × 10

Recumbent Bike

• 3.8 miles – 30 minutes

---

---

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Tuesday Meal Breakdown

Breakfast Shake (Post Workout)

• ISO100 Hydrolyzed Gourmet Chocolate — 2 servings (240 cal)

Breakfast

• Blueberries — 96g (54 cal)
• Flax Seeds — 6g (30 cal)
• Oatmeal, Old Fashioned — 151g (560 cal)

Lunch

• Chicken Breast, Cooked — 215g (355 cal)
• Asparagus, Cooked — 140g (31 cal)
• Red Potatoes, Cooked — 213g (190 cal)
• Pineapple Chunks — 106g (53 cal)

Afternoon Shake (Post Workout)

• ISO100 Hydrolyzed Gourmet Vanilla — 2 servings (220 cal)

Dinner

• Grapes, Seedless — 79g (55 cal)
• Jasmine Rice, Cooked — 220g (285 cal)
• Turkey Breast, Cooked — 219g (414 cal)
• Carrots, Cooked — 89g (31 cal)

Bedtime Shake

• Elite Casein, Rich Chocolate — 1 serving (130 cal)

---

Weight Tracker

• 6/8 — 233.6
• 6/9 — 234.2
• 6/10 — 234.7
• 6/11 — 235.0

 

[aimanabolic]

Push A — Thursday
Focus: Chest, Shoulders & Triceps Hypertrophy

---

Notes

Solid push day. Strength is consistent. Weight stable. Food compliance on point.

---

Workout Log

Reverse Flyes – Cable (Freemotion)

• 20 lbs × 8 [Warm-up]
• 30 lbs × 22
• 30 lbs × 17
• 30 lbs × 14

Chest Flyes – Cable (Freemotion)

• 30 lbs × 8 [Warm-up]
• 50 lbs × 17
• 50 lbs × 15

Lateral Raises – Cable (Freemotion)

• 20 lbs × 8 [Warm-up]
• 30 lbs × 16
• 30 lbs × 13
• 30 lbs × 11

Incline Chest Press – Plate Loaded

• 127 lbs × 8 [Warm-up]
• 217 lbs × 11
• 217 lbs × 9
• 217 lbs × 7

Chest Press – Plate Loaded

• 75 lbs × 8 [Warm-up]
• 165 lbs × 11
• 165 lbs × 10
• 165 lbs × 9

Tricep Extensions – Machine

• 70 lbs × 8 [Warm-up]
• 145 lbs × 15
• 145 lbs × 14
• 145 lbs × 13

Incline French Press – EZ Bar

• 40 lbs × 5 [Warm-up]
• 60 lbs × 13
• 60 lbs × 12

Upright Row – Cable – EZ Bar

• 30 lbs × 8 [Warm-up]
• 50 lbs × 14
• 50 lbs × 12

Recumbent Bike

• 3.7 miles – 30 minutes

---

Meal Breakdown — Wednesday

Breakfast Shake

• ISO100 Hydrolyzed Gourmet Chocolate — 2 servings (240 cal)

Breakfast

• Flax Seeds — 6g (33 cal)
• Oatmeal, Old Fashioned — 151g (551 cal)
• Blueberries — 81g (46 cal)

Lunch

• Red Potatoes, Cooked — 224g (199 cal)
• Chicken Breast, Cooked — 239g (394 cal)
• Pineapple Chunks — 111g (55 cal)
• Asparagus, Cooked — 124g (27 cal)

Afternoon Shake

• ISO100 Hydrolyzed Gourmet Vanilla — 2 servings (220 cal)

Dinner

• Peas and Carrots — 74g (47 cal)
• Grapes, Seedless — 74g (51 cal)
• Jasmine Rice, Cooked — 229g (297 cal)
• Pot Roast Beef Chuck, Cooked — 77g (218 cal)
• Chicken Breast, Shredded — 147g (143 cal)

Bedtime Shake

• Elite Casein, Rich Chocolate — 1 serving (130 cal)

---

Weight Tracker

• 6/8 — 233.6
• 6/9 — 234.2
• 6/10 — 234.7
• 6/11 — 235.0
• 6/12 — 234.5

 

[aimanabolic]

Legs B — Friday
Focus: Hamstring, Glute & Quad Hypertrophy

Notes
Volume creeping higher on this one. Recovery staying solid. Weight steady.

---

Workout Log

Hip Adductors – Machine

• 65 lbs × 8 [Warm-up]
• 110 lbs × 14
• 110 lbs × 8

Seated Leg Curl – Machine (Forward Lean)

• 77.5 lbs × 9 [Warm-up]
• 147.5 lbs × 15
• 147.5 lbs × 14
• 147.5 lbs × 13

Romanian Deadlift – Dumbbell

• 90 lbs × 15
• 90 lbs × 13
• 90 lbs × 11

Reverse Lunge – Dumbbell

• 90 lbs × 15
• 90 lbs × 13
• 90 lbs × 11

Leg Extensions – Machine

• 142.5 lbs × 8 [Warm-up]
• 242.5 lbs × 15
• 242.5 lbs × 14
• 242.5 lbs × 13

Leg Press – Plate Loaded (High & Wide Stance)

• 247 lbs × 8 [Warm-up]
• 387 lbs × 19
• 387 lbs × 17
• 387 lbs × 15

Calf Press – Plate Loaded

• 387 lbs × 8 [Warm-up]
• 747 lbs × 14
• 747 lbs × 13
• 747 lbs × 12

Recumbent Bike

• 3.7 miles – 30 minutes

Lying Leg Curl – Machine

• 75 lbs × 8 [Warm-up]
• 135 lbs × 16
• 135 lbs × 14
• 135 lbs × 12

Leg Extensions – Machine

• 107.5 lbs × 8 [Warm-up]
• 207.5 lbs × 17
• 207.5 lbs × 16
• 207.5 lbs × 15

Lying Leg Curl – Machine (Precor)

• 45 lbs × 8 [Warm-up]
• 90 lbs × 18
• 90 lbs × 15
• 90 lbs × 12

Glute Kickback – Machine (Precor)

• 40 lbs × 8 [Warm-up]
• 80 lbs × 15
• 80 lbs × 14

Leg Extensions – Machine (Precor)

• 145 lbs × 8 [Warm-up]
• 245 lbs × 20
• 245 lbs × 15
• 245 lbs × 12

---

Meal Breakdown — Thursday

Breakfast Shake

• ISO100 Hydrolyzed Gourmet Chocolate — 2 servings (240 cal)

Breakfast

• Flax Seeds — 8g (44 cal)
• Blueberries — 86g (49 cal)
• Oatmeal, Old Fashioned — 154g (577 cal)

Lunch

• Chicken Breast, Cooked — 225g (371 cal)
• Red Potatoes, Cooked — 215g (191 cal)
• Pineapple Chunks — 107g (53 cal)
• Asparagus, Cooked — 115g (25 cal)

Afternoon Shake

• ISO100 Hydrolyzed Gourmet Vanilla — 2 servings (220 cal)

Dinner

• Peas and Carrots — 69g (43 cal)
• Grapes, Seedless — 72g (50 cal)
• Jasmine Rice, Cooked — 221g (287 cal)
• Turkey Breast, Cooked — 215g (406 cal)

Bedtime Shake

• Elite Casein, Rich Chocolate — 1 serving (130 cal)

---

Weight Tracker

• 6/8 — 233.6
• 6/9 — 234.2
• 6/10 — 234.7
• 6/11 — 235.0
• 6/12 — 234.5
• 6/13 — 234.5

 

[aimanabolic]

Nutrition Summary — Friday

Calories: 2,686
Protein: 288g
Carbs: 274g
Fats: 46g
Fiber: 32g

---

Nutrition Summary — Saturday

Calories: 2,486
Protein: 281g
Carbs: 248g
Fats: 48g
Fiber: 29g

---

Rest & Recovery — Saturday & Sunday

Full rest days. Focus on recovery, food compliance, and sleep.

 

[Meetketchup]

Enjoy the extra carbs with week.

 

[BigD9795]

Great log work! Love the details.

I’m taking notes!

 

[aimanabolic]

Upper A — Monday
Focus: Upper Body Hypertrophy

Notes
Myo Reps on Chest lit my chest on fire — the intensity is next level. Great pump, solid recovery.

Progress: Growth Phase — Week 3 — Day 1 — Staying Locked In

---

Workout Log

Bicep Curl – Machine (Matrix)

• 72.5 lbs × 8 [Warm-up]
• 147.5 lbs × 14
• 147.5 lbs × 13
• 147.5 lbs × 12

Chest Flyes – Cable (Freemotion)

• 20 lbs × 8 [Warm-up]
• 40 lbs × 16
• 40 lbs × 16 [Failure — MYO reps]
• 40 lbs × 13
• 40 lbs × 13 [Failure — MYO reps]

Lateral Raises – Cable (Freemotion)

• 20 lbs × 8 [Warm-up]
• 30 lbs × 16
• 30 lbs × 16 [Failure — MYO reps]
• 30 lbs × 13
• 30 lbs × 13 [Failure — MYO reps]
• 30 lbs × 10
• 30 lbs × 10 [Failure — MYO reps]

Seated Shoulder Press – Machine (Matrix)

• 65 lbs × 8 [Warm-up]
• 127.5 lbs × 13
• 127.5 lbs × 12
• 127.5 lbs × 10

Incline Chest Press – Plate Loaded (Matrix)

• 127 lbs × 8 [Warm-up]
• 217 lbs × 11
• 217 lbs × 11 [Failure — MYO reps]
• 217 lbs × 6
• 217 lbs × 6 [Failure — MYO reps]

Single Arm Lat Pulldown

• 130 lbs × 8 [Warm-up]
• 205 lbs × 12
• 205 lbs × 9

Chest Supported Incline Row – Dumbbells (Wide Grip)

• 40 lbs × 8 [Warm-up]
• 80 lbs × 13
• 80 lbs × 10

Chest Supported Incline Row – Dumbbells (Close Grip)

• 40 lbs × 8 [Warm-up]
• 90 lbs × 16
• 90 lbs × 13

Bench Press – Smith Machine

• 75 lbs × 8 [Warm-up]
• 140 lbs × 14
• 140 lbs × 14 [Failure — MYO reps]
• 140 lbs × 11
• 140 lbs × 11 [Failure — MYO reps]
• 140 lbs × 7
• 140 lbs × 7 [Failure — MYO reps]

Recumbent Bike

• 3.7 miles – 30 minutes

---

Nutrition Summary — Sunday

Calories: 2,651
Protein: 286g
Carbs: 253g
Fats: 41g
Fiber: 30g

---

Weight Tracker

• 6/13 — 234.5 lbs
• 6/14 — 234.2 lbs
• 6/15 — 234.6 lbs
• 6/16 — 234.5 lbs

 

[aimanabolic]

 

[BC22]

View attachment 184300View attachment 184301

Looking great my man!!

 

[aimanabolic]

Looking great my man!!

I thought about you before I left the gym, was like, I gotta snap photos no matter how much I hurt

 

[BC22]

I thought about you before I left the gym, was like, I gotta snap photos no matter how much I hurt

I don’t know what makes me happier…..the pictures or the fact you think of me while you’re at the gym.

 

[aimanabolic]

Legs — Tuesday
Focus: Lower Body Hypertrophy

Notes
@Meetketchup the Dumbbell Split Squats flared up my back again, so as recommended I'll be swapping them for Smith Machine Split Squats starting next Tuesday.

Progress: Growth Phase — Week 3 — Day 2 — Staying Locked In

---

Workout Log

Seated Leg Curl – Machine (Forward Lean)

• 75 lbs × 8 [Warm-up]
• 145 lbs × 15
• 145 lbs × 14
• 145 lbs × 13

Leg Extensions – Machine

• 127.5 lbs × 8 [Warm-up]
• 247.5 lbs × 15
• 247.5 lbs × 14
• 247.5 lbs × 13

Hip Adductors – Machine

• 55 lbs × 8 [Warm-up]
• 100 lbs × 15
• 100 lbs × 10

Split Squat – Dumbbell

• 100 lbs × 12
• 100 lbs × 10

Hack Squat – Plate Loaded

• 125 lbs × 8
• 215 lbs × 13
• 215 lbs × 12
• 215 lbs × 10

Leg Press – Machine (Lower Foot Placement)

• 377 lbs × 8 [Warm-up]
• 557 lbs × 13
• 557 lbs × 11
• 557 lbs × 9

Calf Press – Plate Loaded

• 557 lbs × 8 [Warm-up]
• 827 lbs × 15
• 827 lbs × 14
• 827 lbs × 12

Recumbent Bike

• 3.7 miles – 30 minutes

---

Nutrition Summary — Monday

Calories: 2,647
Protein: 287g
Carbs: 270g
Fats: 41g
Fiber: 31g

---

Weight Tracker

• 6/13 — 234.5 lbs
• 6/14 — 234.2 lbs
• 6/15 — 234.6 lbs
• 6/16 — 234.5 lbs
• 6/17 — 234.9 lbs

 

[Valdosta]

u measure ur arms recently? looks like the measurements prob gone up from 4 months ago

 

[aimanabolic]

 

[BC22]

View attachment 184424View attachment 184425

Thank you.