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Aimanabolic's Fatbody to Cockbody Journey

XRide (Octane Fitness)
"HR 118/128"
Set 1: 6.8mi - 33min

Leg Press Calves (Single Leg)
Set 1: 188.5 lbs x 11 [Warm-up]
Set 2: 188.5 lbs x 11 [Warm-up]
Set 3: 377 lbs x 11 @ 8.5 rpe
Set 4: 377 lbs x 11 @ 8.5 rpe
Set 5: 377 lbs x 10 @ 8.5 rpe
Set 6: 377 lbs x 10 @ 8.5 rpe
Set 7: 287 lbs x 13 @ 8.5 rpe
Set 8: 287 lbs x 13 @ 8.5 rpe
Set 9: 287 lbs x 11 @ 8.5 rpe
Set 10: 287 lbs x 11 @ 8.5 rpe

Dumbbell Lateral Raise (Thumb Down)
Set 1: 10 lbs x 11 [Warm-up]
Set 2: 20 lbs x 11 [Warm-up]
Set 3: 30 lbs x 11 @ 8.5 rpe
Set 4: 30 lbs x 10 @ 8.5 rpe
Set 5: 25 lbs x 12 @ 8.5 rpe
Set 6: 25 lbs x 11 @ 8.5 rpe

Seated Dip Machine
Set 1: 100 lbs x 10 [Warm-up]
Set 2: 150 lbs x 10 [Warm-up]
Set 3: 180 lbs x 10 @ 8.5 rpe
Set 4: 180 lbs x 9 @ 8.5 rpe
Set 5: 140 lbs x 12 @ 8.5 rpe
Set 6: 140 lbs x 11 @ 8.5 rpe

Butterfly (Pec Deck)
Set 1: 65 lbs x 10 [Warm-up]
Set 2: 85 lbs x 10 @ 8.5 rpe [Warm-up]
Set 3: 105 lbs x 12 @ 8.5 rpe
Set 4: 105 lbs x 11 @ 8.5 rpe
Set 5: 90 lbs x 15 @ 8.5 rpe
Set 6: 90 lbs x 12 @ 8.5 rpe

Incline Chest Press (Machine)
"4,2"
Set 1: 12 lbs x 8 [Warm-up]
Set 2: 102 lbs x 8 [Warm-up]
Set 3: 192 lbs x 8 @ 8.5 rpe
Set 4: 192 lbs x 6 @ 8.5 rpe
Set 5: 132 lbs x 10 @ 8.5 rpe
Set 6: 132 lbs x 8 @ 8.5 rpe

XRide (Octane Fitness)
"HR 120/128"
Set 1: 4.2mi - 20min

@hevyapp
hevy.com

aimanabolic | Push 1/2

aimanabolic's workout
hevy.com
Click to expand...
 
Meetketchup said:
You are putting in all this hard work and dedication...maybe think about reworking it a bit.
Click to expand...
Do you have anything that stands out to you?

I increased the frequency on biceps, triceps, and shoulders because the soreness is gone by the end of the same day usually.
 
I'm sure if I did the front foot elevated split squats first I could do more weight, but finishing with it... just the bar seems to be impossible 😭 trying to maintain slow eccentrics is a battle.

Legs 1/2
Tuesday, Jul 23, 2024 at 4:07am

Spinning
"HR 109/118"
Set 1: 10min 0s

Preacher Curl (Machine)
Set 1: 50 lbs x 10 [Warm-up]
Set 2: 80 lbs x 10 [Warm-up]
Set 3: 100 lbs x 11 @ 8.5 rpe
Set 4: 100 lbs x 9 @ 8.5 rpe
Set 5: 75 lbs x 15 @ 8.5 rpe
Set 6: 75 lbs x 12 @ 8.5 rpe

Seated Leg Curl (Machine)
Set 1: 50 lbs x 10 [Warm-up]
Set 2: 70 lbs x 10 [Warm-up]
Set 3: 90 lbs x 12 @ 8.5 rpe
Set 4: 90 lbs x 10 @ 8.5 rpe
Set 5: 77.5 lbs x 12 @ 8.5 rpe
Set 6: 77.5 lbs x 10 @ 8.5 rpe

Hack Squat (Machine)
Set 1: 125 lbs x 9 [Warm-up]
Set 2: 175 lbs x 8 [Warm-up]
Set 3: 225 lbs x 8 [Warm-up]
Set 4: 275 lbs x 9 @ 8.5 rpe
Set 5: 275 lbs x 7 @ 8.5 rpe

Leg Extension (Machine)
Set 1: 105 lbs x 10 [Warm-up]
Set 2: 135 lbs x 10 [Warm-up]
Set 3: 165 lbs x 11 @ 8.5 rpe
Set 4: 165 lbs x 9 @ 8.5 rpe
Set 5: 125 lbs x 12 @ 8.5 rpe
Set 6: 125 lbs x 10 @ 8.5 rpe

Smith Machine Split Squat (Front Foot Elevated)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 25 lbs x 8 [Warm-up]
Set 3: 40 lbs x 8 @ 8.5 rpe
Set 4: 40 lbs x 8 @ 8.5 rpe

XRide (Octane Fitness)
"HR 123/130"
Set 1: 1.9mi - 10min

@hevyapp
hevy.com

aimanabolic | Legs 1/2

aimanabolic's workout
hevy.com
Click to expand...
 
aimanabolic said:
Yeah definitely could be the test, but I've had my test closer to 1100 with Estradiol in the 30s. DHEA and Pregnenolone can affect your levels.
Click to expand...
What does the DHEA and Pregnenolone do for you? Why not just drop those?
 
Back was hurting a bit from a crappy seat in the work truck yesterday. Back is definitely sore now 😂😭

Spinning
"HR 115/125"
Set 1: 15min 0s

Triceps Extension (Machine)
Set 1: 60 lbs x 10 [Warm-up]
Set 2: 90 lbs x 10 [Warm-up]
Set 3: 120 lbs x 11 @ 8.5 rpe
Set 4: 120 lbs x 9 @ 8.5 rpe
Set 5: 90 lbs x 15 @ 8.5 rpe
Set 6: 90 lbs x 12 @ 8.5 rpe

Lateral Raise (Machine)
Set 1: 40 lbs x 10 [Warm-up]
Set 2: 60 lbs x 10 [Warm-up]
Set 3: 80 lbs x 11 @ 8.5 rpe
Set 4: 80 lbs x 8 @ 8.5 rpe
Set 5: 60 lbs x 13 @ 8.5 rpe
Set 6: 60 lbs x 9 @ 8.5 rpe

Rear Delt Reverse Fly (Machine)
Set 1: 55 lbs x 10 [Warm-up]
Set 2: 75 lbs x 10 [Warm-up]
Set 3: 105 lbs x 10 @ 8.5 rpe
Set 4: 105 lbs x 7 @ 8.5 rpe
Set 5: 80 lbs x 13 @ 8.5 rpe
Set 6: 80 lbs x 10 @ 8.5 rpe

Pull Up (Assisted)
Set 1: 140 lbs x 8 [Warm-up]
Set 2: 120 lbs x 8 [Warm-up]
Set 3: 100 lbs x 8 @ 8.5 rpe
Set 4: 100 lbs x 7 @ 8.5 rpe
Set 5: 120 lbs x 10 @ 8.5 rpe
Set 6: 120 lbs x 9 @ 8.5 rpe

Pendlay Row (Barbell)
Set 1: 85 lbs x 12 [Warm-up]
Set 2: 115 lbs x 12 [Warm-up]
Set 3: 165 lbs x 10 @ 8.5 rpe
Set 4: 165 lbs x 9 @ 8.5 rpe
Set 5: 115 lbs x 14 @ 8.5 rpe
Set 6: 115 lbs x 12 @ 8.5 rpe

XRide (Octane Fitness)
"HR 119/123"
Set 1: 2.3mi - 12min
Click to expand...
 
Love the chest pumps I've been getting lately.

Spinning
"HR 111/114"
Set 1: 10min 0s

Calf Machine (Single Leg)
Set 1: 110 lbs x 10 [Warm-up]
Set 2: 110 lbs x 10 [Warm-up]
Set 3: 150 lbs x 10 [Warm-up]
Set 4: 150 lbs x 10 [Warm-up]
Set 5: 170 lbs x 8 @ 8.5 rpe
Set 6: 170 lbs x 8 @ 8.5 rpe
Set 7: 170 lbs x 7 @ 8.5 rpe
Set 8: 170 lbs x 7 @ 8.5 rpe

Standing Calf Raise (Machine)
Set 1: 400 lbs x 12 @ 8.5 rpe
Set 2: 400 lbs x 10 @ 8.5 rpe

Chest Fly (Machine)
Set 1: 60 lbs x 10 [Warm-up]
Set 2: 90 lbs x 10 [Warm-up]
Set 3: 107.5 lbs x 14 @ 8.5 rpe
Set 4: 107.5 lbs x 10 @ 8.5 rpe
Set 5: 90 lbs x 11 @ 8.5 rpe
Set 6: 90 lbs x 9 @ 8.5 rpe

Chest Press (Machine)
"TRUfit higher resistance"
Set 1: 75 lbs x 10 [Warm-up]
Set 2: 105 lbs x 8 @ 8.5 rpe
Set 3: 75 lbs x 10 @ 8.5 rpe
Set 4: 75 lbs x 9 @ 8.5 rpe

Incline Chest Press (Machine)
Set 1: 32 lbs x 10 [Warm-up]
Set 2: 82 lbs x 10 [Warm-up]
Set 3: 132 lbs x 12 @ 8.5 rpe
Set 4: 132 lbs x 9 @ 8.5 rpe
Set 5: 82 lbs x 16 @ 8.5 rpe
Set 6: 82 lbs x 12 @ 8.5 rpe

Cable Curl (EZ Bar, Wide Grip)
Set 1: 35 lbs x 12 [Warm-up]
Set 2: 55 lbs x 12 [Warm-up]
Set 3: 65 lbs x 13 @ 8.5 rpe
Set 4: 65 lbs x 13 @ 8.5 rpe
Set 5: 65 lbs x 13 @ 8.5 rpe

XRide (Octane Fitness)
"HR 122/129"
Set 1: 2.1mi - 10min
Click to expand...
 
I am starting to feel a difference in my cardio.

Spinning
"HR 109/115"
Set 1: 15min 16s

Seated Row (Machine)
Set 1: 100 lbs x 10 [Warm-up]
Set 2: 120 lbs x 10 [Warm-up]
Set 3: 140 lbs x 14 @ 8.5 rpe
Set 4: 140 lbs x 12 @ 8.5 rpe
Set 5: 120 lbs x 17 @ 8.5 rpe

Iso-Lateral High Row (Machine)
Set 1: 100 lbs x 13 [Warm-up]
Set 2: 120 lbs x 13 [Warm-up]
Set 3: 140 lbs x 14 @ 8.5 rpe
Set 4: 140 lbs x 12 @ 8.5 rpe
Set 5: 120 lbs x 16 @ 8.5 rpe

Stiff-Legged Deadlift
Set 1: 115 lbs x 8 [Warm-up]
Set 2: 165 lbs x 8 [Warm-up]
Set 3: 215 lbs x 8 @ 8.5 rpe
Set 4: 165 lbs x 9 @ 8.5 rpe

Face Pull
Set 1: 50 lbs x 10 [Warm-up]
Set 2: 60 lbs x 10 [Warm-up]
Set 3: 70 lbs x 14 @ 8.5 rpe
Set 4: 70 lbs x 14 @ 8.5 rpe
Set 5: 70 lbs x 14 @ 8.5 rpe

Rope Straight Arm Pulldown
"Myorep Match"
Set 1: 50 lbs x 15 [Warm-up]
Set 2: 60 lbs x 15 [Warm-up]
Set 3: 70 lbs x 15 @ 8.5 rpe
Set 4: 70 lbs x 15 @ 8.5 rpe
Set 5: 70 lbs x 15 @ 8.5 rpe

XRide (Octane Fitness)
"HR 116/125"
Set 1: 4.2mi - 20min
Click to expand...
 
Thought I had already posted this one up. Was pretty busy around the house this weekend.

Lying Leg Curl (Machine)
Set 1: 55 lbs x 10 [Warm-up]
Set 2: 75 lbs x 10 [Warm-up]
Set 3: 95 lbs x 10 @ 8.5 rpe
Set 4: 95 lbs x 9 @ 8.5 rpe
Set 5: 85 lbs x 9 @ 8.5 rpe
Set 6: 85 lbs x 7 @ 8.5 rpe

Machine Leg Press (Horizontal)
Set 1: 120 lbs x 8 [Warm-up]
Set 2: 180 lbs x 8 [Warm-up]
Set 3: 230 lbs x 9 @ 8.5 rpe
Set 4: 230 lbs x 7 @ 8.5 rpe
Set 5: 180 lbs x 10 @ 8.5 rpe

Leg Press Calves (Horizontal)
Set 1: 180 lbs x 12 [Warm-up]
Set 2: 280 lbs x 12 [Warm-up]
Set 3: 360 lbs x 14 @ 8.5 rpe
Set 4: 360 lbs x 14 @ 8.5 rpe
Set 5: 360 lbs x 14 @ 8.5 rpe

Freemotion Curl (Facing Away, Matrix)
Set 1: 28 lbs x 15 [Warm-up]
Set 2: 38 lbs x 15 [Warm-up]
Set 3: 48 lbs x 15 @ 8.5 rpe
Set 4: 48 lbs x 11 @ 8.5 rpe
Set 5: 38 lbs x 15 @ 8.5 rpe
Set 6: 38 lbs x 11 @ 8.5 rpe

Freemotion Cross Body Lateral Raise (Matrix)
Set 1: 8 lbs x 10 [Warm-up]
Set 2: 18 lbs x 10 [Warm-up]
Set 3: 28 lbs x 10 @ 8.5 rpe
Set 4: 28 lbs x 8 @ 8.5 rpe
Set 5: 18 lbs x 12 @ 8.5 rpe
Set 6: 18 lbs x 11 @ 8.5 rpe

Spinning
"HR 125/130"
Set 1: 16min 0s
Click to expand...
 
Dang I'm falling behind, work has had me drained (more so on this caloric cut)

Monday's workout:
XRide (Octane Fitness)
"HR 115/123"
Set 1: 5.3mi - 30min

Leg Press Calves (Single Leg)
Set 1: 198.5 lbs x 10 [Warm-up]
Set 2: 198.5 lbs x 10 [Warm-up]
Set 3: 397 lbs x 10 @ 9 rpe
Set 4: 397 lbs x 10 @ 9 rpe
Set 5: 397 lbs x 9 @ 9 rpe
Set 6: 397 lbs x 9 @ 9 rpe
Set 7: 307 lbs x 15 @ 9 rpe
Set 8: 307 lbs x 15 @ 9 rpe
Set 9: 307 lbs x 13 @ 9 rpe
Set 10: 307 lbs x 13 @ 9 rpe

Dumbbell Lateral Raise (Thumb Down)
Set 1: 10 lbs x 12 [Warm-up]
Set 2: 20 lbs x 12 [Warm-up]
Set 3: 30 lbs x 12 @ 9 rpe
Set 4: 30 lbs x 11 @ 9 rpe
Set 5: 25 lbs x 15 @ 9 rpe
Set 6: 25 lbs x 13 @ 9 rpe

Seated Dip Machine
Set 1: 115 lbs x 10 [Warm-up]
Set 2: 155 lbs x 10 [Warm-up]
Set 3: 185 lbs x 10 @ 9 rpe
Set 4: 185 lbs x 9 @ 9 rpe
Set 5: 150 lbs x 15 @ 9 rpe
Set 6: 150 lbs x 13 @ 9 rpe

Butterfly (Pec Deck)
Set 1: 75 lbs x 9 [Warm-up]
Set 2: 95 lbs x 9 [Warm-up]
Set 3: 115 lbs x 12 @ 9 rpe
Set 4: 115 lbs x 10 @ 9 rpe
Set 5: 100 lbs x 13 @ 9 rpe
Set 6: 100 lbs x 10 @ 9 rpe

Incline Chest Press (Machine)
Set 1: 12 lbs x 10 [Warm-up]
Set 2: 102 lbs x 10 [Warm-up]
Set 3: 192 lbs x 9 @ 9 rpe
Set 4: 192 lbs x 6 @ 9 rpe
Set 5: 142 lbs x 9 @ 9 rpe
Set 6: 142 lbs x 7 @ 9 rpe
Click to expand...
 
Also I'm dropping Semaglutide, I don't like how it feels. Didn't need it all that much, just was trying to help with hunger pains. Only got up to 500mcg per week.

Tuesday's workout:

Spinning
"HR 127/135"
Set 1: 10min 0s

Preacher Curl (Machine)
Set 1: 55 lbs x 10 [Warm-up]
Set 2: 85 lbs x 10 [Warm-up]
Set 3: 105 lbs x 13 @ 9 rpe
Set 4: 105 lbs x 10 @ 9 rpe
Set 5: 80 lbs x 15 @ 9 rpe
Set 6: 80 lbs x 11 @ 9 rpe

Seated Leg Curl (Machine)
Set 1: 60 lbs x 9 [Warm-up]
Set 2: 80 lbs x 9 [Warm-up]
Set 3: 100 lbs x 11 @ 9 rpe
Set 4: 100 lbs x 8 @ 9 rpe
Set 5: 85 lbs x 13 @ 9 rpe
Set 6: 85 lbs x 10 @ 9 rpe

Leg Extension (Machine)
Set 1: 115 lbs x 10 [Warm-up]
Set 2: 155 lbs x 10 [Warm-up]
Set 3: 175 lbs x 12 @ 9 rpe
Set 4: 175 lbs x 10 @ 9 rpe
Set 5: 135 lbs x 12 @ 9 rpe
Set 6: 135 lbs x 9 @ 9 rpe

Treadmill (Incline)
Set 1: 0.1mi - 5min

Hack Squat (Machine)
Set 1: 125 lbs x 8 [Warm-up]
Set 2: 175 lbs x 8 [Warm-up]
Set 3: 225 lbs x 8 [Warm-up]
Set 4: 275 lbs x 10 @ 9 rpe
Set 5: 275 lbs x 8 @ 9 rpe

Smith Machine Split Squat (Front Foot Elevated)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 25 lbs x 8 [Warm-up]
Set 3: 45 lbs x 8 @ 9 rpe
Set 4: 45 lbs x 8 @ 9 rpe

XRide (Octane Fitness)
"HR 122/127"
Set 1: 2.6mi - 15min
Click to expand...
 
Had to swap out Barbell Rows for Cable Rows. Feels like the hack squat is irritating my lower back. Probably going to swap that out for my next Tuesday workout for an alternative.

Wednesday's workout:

Spinning
"HR 105/111"
Set 1: 15min 0s

Triceps Extension (Machine)
Set 1: 75 lbs x 10 [Warm-up]
Set 2: 95 lbs x 10 [Warm-up]
Set 3: 125 lbs x 12 @ 9 rpe
Set 4: 125 lbs x 10 @ 9 rpe
Set 5: 100 lbs x 14 @ 9 rpe
Set 6: 100 lbs x 11 @ 9 rpe

Lateral Raise (Machine)
Set 1: 45 lbs x 10 [Warm-up]
Set 2: 65 lbs x 10 [Warm-up]
Set 3: 85 lbs x 13 @ 9 rpe
Set 4: 85 lbs x 10 @ 9 rpe
Set 5: 65 lbs x 12 @ 9 rpe
Set 6: 65 lbs x 9 @ 9 rpe

Rear Delt Reverse Fly (Machine)
Set 1: 55 lbs x 11 [Warm-up]
Set 2: 75 lbs x 11 [Warm-up]
Set 3: 105 lbs x 12 @ 9 rpe
Set 4: 105 lbs x 10 @ 9 rpe
Set 5: 85 lbs x 12 @ 9 rpe
Set 6: 85 lbs x 10 @ 9 rpe

Pull Up (Assisted)
Set 1: 135 lbs x 8 [Warm-up]
Set 2: 115 lbs x 8 [Warm-up]
Set 3: 95 lbs x 10 @ 9 rpe
Set 4: 95 lbs x 8 @ 9 rpe
Set 5: 110 lbs x 11 @ 9 rpe
Set 6: 110 lbs x 9 @ 9 rpe

Seated Cable Row - V Grip (Cable)
Set 1: 70 lbs x 12 [Warm-up]
Set 2: 100 lbs x 12 [Warm-up]
Set 3: 130 lbs x 11 @ 9 rpe
Set 4: 130 lbs x 9 @ 9 rpe
Set 5: 100 lbs x 12 @ 9 rpe
Set 6: 100 lbs x 10 @ 9 rpe
Click to expand...
 
Energy level is low but my strength is still progress each week. 30 more days in this cut.

Spinning
"HR 108/120"
Set 1: 15min 0s

Calf Machine (Single Leg)
Set 1: 130 lbs x 8 [Warm-up]
Set 2: 130 lbs x 8 [Warm-up]
Set 3: 155 lbs x 8 [Warm-up]
Set 4: 155 lbs x 8 [Warm-up]
Set 5: 175 lbs x 8 @ 9 rpe
Set 6: 175 lbs x 8 @ 9 rpe
Set 7: 175 lbs x 7 @ 9 rpe
Set 8: 175 lbs x 7 @ 9 rpe

Standing Calf Raise (Machine)
Set 1: 400 lbs x 13 @ 9 rpe
Set 2: 400 lbs x 11 @ 9 rpe

Chest Fly (Machine)
Set 1: 80 lbs x 10 [Warm-up]
Set 2: 100 lbs x 10 [Warm-up]
Set 3: 120 lbs x 11 @ 9 rpe
Set 4: 120 lbs x 9 @ 9 rpe
Set 5: 95 lbs x 13 @ 9 rpe
Set 6: 95 lbs x 10 @ 9 rpe

Chest Press (Machine)
Set 1: 60 lbs x 10 [Warm-up]
Set 2: 80 lbs x 10 [Warm-up]
Set 3: 100 lbs x 11 @ 9 rpe
Set 4: 100 lbs x 9 @ 9 rpe
Set 5: 75 lbs x 12 @ 9 rpe
Set 6: 85 lbs x 10 @ 9 rpe

Incline Chest Press (Machine)
Set 1: 42 lbs x 10 [Warm-up]
Set 2: 92 lbs x 10 [Warm-up]
Set 3: 142 lbs x 11 @ 9 rpe
Set 4: 142 lbs x 8 @ 9 rpe
Set 5: 92 lbs x 12 @ 9 rpe
Set 6: 92 lbs x 9 @ 9 rpe

Cable Curl (EZ Bar, Wide Grip)
Set 1: 50 lbs x 11 [Warm-up]
Set 2: 60 lbs x 11 [Warm-up]
Set 3: 70 lbs x 13 @ 9 rpe
Set 4: 70 lbs x 13 @ 9 rpe
Set 5: 70 lbs x 13 @ 9 rpe

XRide (Octane Fitness)
"HR 124/134"
Set 1: 3.2mi - 15min
Click to expand...
 
Friday's workout 💪🏼

Spinning
"HR 99/107"
Set 1: 15min 0s

Seated Row (Machine)
Set 1: 110 lbs x 12 [Warm-up]
Set 2: 130 lbs x 12 [Warm-up]
Set 3: 150 lbs x 12 @ 9 rpe
Set 4: 150 lbs x 10 @ 9 rpe
Set 5: 130 lbs x 15 @ 9 rpe

Iso-Lateral High Row (Machine)
Set 1: 110 lbs x 12 [Warm-up]
Set 2: 130 lbs x 10 [Warm-up]
Set 3: 150 lbs x 13 @ 9 rpe
Set 4: 150 lbs x 11 @ 9 rpe
Set 5: 130 lbs x 15 @ 9 rpe

Face Pull
Set 1: 55 lbs x 12 [Warm-up]
Set 2: 65 lbs x 12 [Warm-up]
Set 3: 75 lbs x 15 @ 9 rpe
Set 4: 75 lbs x 15 @ 9 rpe
Set 5: 75 lbs x 15 @ 9 rpe

Rope Straight Arm Pulldown
Set 1: 55 lbs x 13 [Warm-up]
Set 2: 65 lbs x 13 [Warm-up]
Set 3: 75 lbs x 13 @ 9 rpe
Set 4: 75 lbs x 13 @ 9 rpe
Set 5: 75 lbs x 13 @ 9 rpe

Stiff-Legged Deadlift
Set 1: 135 lbs x 8 [Warm-up]
Set 2: 185 lbs x 8 [Warm-up]
Set 3: 225 lbs x 8 @ 9 rpe
Set 4: 185 lbs x 12 @ 9 rpe

XRide (Octane Fitness)
"HR 118/126"
Set 1: 2.1mi - 12min
Click to expand...
 
Sunday's workout, surprised my strength is still going up on this deficit.

Spinning
"HR 117/129 hi"
Set 1: 15min 0s

Lying Leg Curl (Machine)
Set 1: 60 lbs x 9 [Warm-up]
Set 2: 80 lbs x 9 [Warm-up]
Set 3: 100 lbs x 15 @ 9 rpe
Set 4: 100 lbs x 13 @ 9 rpe
Set 5: 85 lbs x 15 @ 9 rpe
Set 6: 85 lbs x 14 @ 9 rpe

Leg Press Calves (Horizontal)
Set 1: 200 lbs x 18 [Warm-up]
Set 2: 260 lbs x 18 [Warm-up]
Set 3: 335 lbs x 18 @ 9 rpe
Set 4: 335 lbs x 18 @ 9 rpe
Set 5: 335 lbs x 18 @ 9 rpe

Machine Leg Press (Horizontal)
Set 1: 145 lbs x 10 [Warm-up]
Set 2: 190 lbs x 10 [Warm-up]
Set 3: 235 lbs x 10 @ 9 rpe
Set 4: 235 lbs x 8 @ 9 rpe
Set 5: 190 lbs x 12 @ 9 rpe

Freemotion Cross Body Lateral Raise (Matrix)
Set 1: 5 lbs x 15 [Warm-up]
Set 2: 15 lbs x 15 [Warm-up]
Set 3: 25 lbs x 15 @ 9 rpe
Set 4: 25 lbs x 13 @ 9 rpe
Set 5: 15 lbs x 18 @ 9 rpe
Set 6: 15 lbs x 17 @ 9 rpe

Freemotion Curl (Facing Away, Matrix)
Set 1: 25 lbs x 19 [Warm-up]
Set 2: 35 lbs x 19 [Warm-up]
Set 3: 45 lbs x 15 @ 9 rpe
Set 4: 45 lbs x 13 @ 9 rpe
Set 5: 35 lbs x 15 @ 9 rpe
Set 6: 35 lbs x 13 @ 9 rpe
Click to expand...
 
XRide (Octane Fitness)
"HR 108/111"
Set 1: 2.1mi - 12min

Leg Press Calves (Single Leg)
Set 1: 218.5 lbs x 10 [Warm-up]
Set 2: 218.5 lbs x 10 [Warm-up]
Set 3: 437 lbs x 12 @ 10 rpe
Set 4: 437 lbs x 12 @ 10 rpe
Set 5: 437 lbs x 10 @ 10 rpe
Set 6: 437 lbs x 10 @ 10 rpe
Set 7: 347 lbs x 14 @ 10 rpe
Set 8: 347 lbs x 14 @ 10 rpe
Set 9: 347 lbs x 12 @ 10 rpe
Set 10: 347 lbs x 12 @ 10 rpe

Dumbbell Lateral Raise (Thumb Down)
Set 1: 10 lbs x 13 [Warm-up]
Set 2: 20 lbs x 13 [Warm-up]
Set 3: 30 lbs x 14 @ 10 rpe
Set 4: 30 lbs x 13 @ 10 rpe
Set 5: 25 lbs x 18 @ 10 rpe
Set 6: 0 lbs x 14 @ 10 rpe

Seated Dip Machine
Set 1: 125 lbs x 9 [Warm-up]
Set 2: 165 lbs x 9 [Warm-up]
Set 3: 195 lbs x 12 @ 10 rpe
Set 4: 195 lbs x 11 @ 10 rpe
Set 5: 165 lbs x 15 @ 10 rpe
Set 6: 165 lbs x 14 @ 10 rpe

Butterfly (Pec Deck)
Set 1: 75 lbs x 10 [Warm-up]
Set 2: 105 lbs x 10 [Warm-up]
Set 3: 125 lbs x 13 @ 10 rpe
Set 4: 125 lbs x 10 @ 10 rpe
Set 5: 107.5 lbs x 15 @ 10 rpe
Set 6: 107.5 lbs x 11 @ 10 rpe

Incline Chest Press (Machine)
Set 1: 12 lbs x 10 [Warm-up]
Set 2: 102 lbs x 10 [Warm-up]
Set 3: 192 lbs x 10 @ 10 rpe
Set 4: 192 lbs x 6 @ 10 rpe
Set 5: 142 lbs x 9 @ 10 rpe
Set 6: 142 lbs x 7 @ 10 rpe
 
Hack squat was starting to hurt my back for some reason. Had to swap it out, smith machine squats felt better, but will have to play with foot position to find what's best for me.

Spinning
"HR 94/105"
Set 1: 15min 0s

Preacher Curl (Machine)
Set 1: 60 lbs x 12 [Warm-up]
Set 2: 90 lbs x 12 [Warm-up]
Set 3: 110 lbs x 12 @ 10 rpe
Set 4: 110 lbs x 10 @ 10 rpe
Set 5: 90 lbs x 12 @ 10 rpe
Set 6: 90 lbs x 9 @ 10 rpe

Seated Leg Curl (Machine)
Set 1: 65 lbs x 10 [Warm-up]
Set 2: 85 lbs x 10 [Warm-up]
Set 3: 105 lbs x 10 @ 10 rpe
Set 4: 105 lbs x 8 @ 10 rpe
Set 5: 95 lbs x 10 @ 10 rpe
Set 6: 95 lbs x 8 @ 10 rpe

Leg Extension (Machine)
Set 1: 120 lbs x 12 [Warm-up]
Set 2: 160 lbs x 10 [Warm-up]
Set 3: 190 lbs x 10 @ 10 rpe
Set 4: 190 lbs x 8 @ 10 rpe
Set 5: 150 lbs x 9 @ 10 rpe
Set 6: 150 lbs x 6 @ 10 rpe

Smith Machine Split Squat (Front Foot Elevated)
Set 1: 25 lbs x 9 [Warm-up]
Set 2: 25 lbs x 9 [Warm-up]
Set 3: 45 lbs x 9 @ 10 rpe
Set 4: 45 lbs x 9 @ 10 rpe

Squat (Smith Machine)
Set 1: 45 lbs x 8 [Warm-up]
Set 2: 75 lbs x 10 [Warm-up]
Set 3: 125 lbs x 10 @ 10 rpe
Set 4: 125 lbs x 7 @ 10 rpe
Click to expand...
 
Spinning
"HR 103/110"
Set 1: 15min 0s

Triceps Extension (Machine)
Set 1: 75 lbs x 10 [Warm-up]
Set 2: 95 lbs x 10 [Warm-up]
Set 3: 140 lbs x 12 @ 10 rpe
Set 4: 140 lbs x 11 @ 10 rpe
Set 5: 110 lbs x 14 @ 10 rpe
Set 6: 110 lbs x 11 @ 10 rpe

Lateral Raise (Machine)
Set 1: 50 lbs x 12 [Warm-up]
Set 2: 70 lbs x 12 [Warm-up]
Set 3: 90 lbs x 12 @ 10 rpe
Set 4: 90 lbs x 9 @ 10 rpe
Set 5: 70 lbs x 12 @ 10 rpe
Set 6: 70 lbs x 10 @ 10 rpe

Rear Delt Reverse Fly (Machine)
Set 1: 70 lbs x 12 [Warm-up]
Set 2: 90 lbs x 12 [Warm-up]
Set 3: 107.5 lbs x 13 @ 10 rpe
Set 4: 107.5 lbs x 10 @ 10 rpe
Set 5: 95 lbs x 9 @ 10 rpe
Set 6: 95 lbs x 7 @ 10 rpe

Pull Up (Assisted)
Set 1: 125 lbs x 9 [Warm-up]
Set 2: 105 lbs x 9 [Warm-up]
Set 3: 85 lbs x 12 @ 10 rpe
Set 4: 85 lbs x 9 @ 10 rpe
Set 5: 95 lbs x 9 @ 10 rpe
Set 6: 95 lbs x 8 @ 10 rpe

Seated Cable Row - V Grip (Cable)
Set 1: 75 lbs x 10 [Warm-up]
Set 2: 105 lbs x 10 [Warm-up]
Set 3: 135 lbs x 12 @ 10 rpe
Set 4: 135 lbs x 10 @ 10 rpe
Set 5: 105 lbs x 15 @ 10 rpe
Set 6: 105 lbs x 13 @ 10 rpe
 
JackedCarpenter33 said:
I could learn a thing or two from all these super consistent loggers 😂😂 He’s making great progress no doubt. I can’t go a full week remember to write down my lifts
Click to expand...
We'll see what the DEXA scan says, hope I dropped 4-5% BF% on it.

Not sure what the pros can achieve in 3 months, trying to learn off what I see some of them do, minus 3 grams of gear 😂
 
aimanabolic said:
We'll see what the DEXA scan says, hope I dropped 4-5% BF% on it.

Not sure what the pros can achieve in 3 months, trying to learn off what I see some of them do, minus 3 grams of gear 😂
Click to expand...
Consistency is everything. Took me years to get to where I’m at and I never really noticed any changes in the mirror day by day. Look back at your starting pics in 2 years and you’ll be blown the fuck away, as long as you don’t quit. That’s the golden rule. Stay fucking constant and force your body to change. I definitely didn’t follow any rules lol shitload of cardio and dumbbells and barbells only. Just never stopped. You’re absolutely on the path to success. If you keep working hard, eating clean, being gay, your fitness goals will absolutely follow.
 

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