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Aimanabolic's Fatbody to Cockbody Journey

Monday Morning - Chest
Monday, Sep 09, 2024 at 4:13am

Incline Chest Press (Machine)
Set 1: 12 lbs x 12 [Warm-up]
Set 2: 62 lbs x 8 [Warm-up]
Set 3: 102 lbs x 5 [Warm-up]
Set 4: 152 lbs x 3 [Warm-up]
Set 5: 192 lbs x 11 @ 9 rpe
Set 6: 192 lbs x 9 @ 9 rpe
Set 7: 192 lbs x 7 @ 9 rpe

Iso-Lateral Chest Press (Machine)
Set 1: 85 lbs x 8 [Warm-up]
Set 2: 135 lbs x 12 @ 9 rpe
Set 3: 135 lbs x 9 @ 9 rpe

Butterfly (Pec Deck)
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 100 lbs x 3 [Warm-up]
Set 3: 130 lbs x 15 @ 9 rpe
Set 4: 130 lbs x 11 @ 9 rpe
Set 5: 130 lbs x 8 @ 9 rpe

Cable Fly Crossovers
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 45 lbs x 14 @ 9 rpe
Set 3: 45 lbs x 10 @ 9 rpe

XRide (Octane Fitness)
"111/116"
Set 1: 1.5mi - 10min
 
Happy with the week 1 check-in report and pics, Big A.

Looks like you started the week off with a nice session this morning! Keep me posted on the triceps stuff we spoke about yesterday.
 
Meetketchup said:
Happy with the week 1 check-in report and pics, Big A.

Looks like you started the week off with a nice session this morning! Keep me posted on the triceps stuff we spoke about yesterday.
Click to expand...
Felt it a bit with the pressing movements this morning, but tomorrow will be the test for sure.
 
Weight kind of rebounded since my water/sodium intake is back up along with HGH.

I'm sure I'll be below my last Clen Challenge weight before long 🦄

Some weekly charts from the Lose It! app
1000011861.jpg
1000011863.jpg
1000011866.jpg
 
aimanabolic said:
Weight kind of rebounded since my water/sodium intake is back up along with HGH.

I'm sure I'll be below my last Clen Challenge weight before long 🦄
Click to expand...
Exactly why we kept your macros the same for this week. Waiting for the weight to stabilize to see exactly where your metabolism is currently at. Then it's go time.
 
Monday Lunchtime - Back
Monday, Sep 09, 2024 at 11:48am

Single Arm Lat Pulldown
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 25 lbs x 8 [Warm-up]
Set 3: 45 lbs x 5 [Warm-up]
Set 4: 45 lbs x 5 [Warm-up]
Set 5: 65 lbs x 13 @ 9 rpe
Set 6: 65 lbs x 13 @ 9 rpe
Set 7: 65 lbs x 12 @ 9 rpe
Set 8: 65 lbs x 12 @ 9 rpe
Set 9: 65 lbs x 11 @ 9 rpe
Set 10: 65 lbs x 11 @ 9 rpe

Lat Pulldown (Cable)
Set 1: 105 lbs x 12 @ 9 rpe
Set 2: 105 lbs x 10 @ 9 rpe

Seated Cable Row - V Grip (Cable)
Set 1: 85 lbs x 5 [Warm-up]
Set 2: 115 lbs x 3 [Warm-up]
Set 3: 150 lbs x 12 @ 9 rpe
Set 4: 150 lbs x 10 @ 9 rpe

Rope Straight Arm Pulldown
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 60 lbs x 5 [Warm-up]
Set 3: 80 lbs x 3 [Warm-up]
Set 4: 100 lbs x 14 @ 9 rpe
Set 5: 100 lbs x 10 @ 9 rpe

T Bar Row
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 50 lbs x 5 [Warm-up]
Set 3: 75 lbs x 3 [Warm-up]
Set 4: 100 lbs x 12 @ 9 rpe
Set 5: 100 lbs x 8 @ 9 rpe
Set 6: 75 lbs x 10 @ 9 rpe

Crunch (Machine)
Set 1: 175 lbs x 19 @ 9 rpe
Set 2: 150 lbs x 17 @ 9 rpe
Set 3: 140 lbs x 15 @ 9 rpe
Set 4: 130 lbs x 15 @ 9 rpe

XRide (Octane Fitness)
"118/129"
Set 1: 1.7mi - 10min
 
is v grip cable row the little triangular prism with two close parallel bars u hold? cuz if its the v bar im think of thatd be wildly inefficient
 
Tuesday Morning - Shoulders
Tuesday, Sep 10, 2024 at 3:59am

Lateral Raise (Machine)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 55 lbs x 5 [Warm-up]
Set 3: 75 lbs x 12 @ 9 rpe
Set 4: 75 lbs x 10 @ 9 rpe

Seated Shoulder Press (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 90 lbs x 5 [Warm-up]
Set 3: 100 lbs x 15 @ 9 rpe
Set 4: 100 lbs x 13 @ 9 rpe

Rear Delt Reverse Fly (Machine)
Set 1: 70 lbs x 5 [Warm-up]
Set 2: 100 lbs x 3 [Warm-up]
Set 3: 107.5 lbs x 14 @ 9 rpe
Set 4: 107.5 lbs x 13 @ 9 rpe
Set 5: 107.5 lbs x 12 @ 9 rpe

Cable Cross Body Lateral Raise
Set 1: 25 lbs x 15 @ 9 rpe
Set 2: 25 lbs x 13 @ 9 rpe
Set 3: 25 lbs x 11 @ 9 rpe

Front Raise (Cable)
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 25 lbs x 5 [Warm-up]
Set 3: 35 lbs x 12 @ 9 rpe
Set 4: 35 lbs x 10 @ 9 rpe

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20 @ 9 rpe
Set 2: 50 lbs x 15 @ 9 rpe
Set 3: 40 lbs x 16 @ 9 rpe
Set 4: 40 lbs x 12 @ 9 rpe

Upright Bike
"100/104"
Set 1: 2.1mi - 10min
 
aimanabolic said:
Tuesday Morning - Shoulders
Tuesday, Sep 10, 2024 at 3:59am

Lateral Raise (Machine)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 55 lbs x 5 [Warm-up]
Set 3: 75 lbs x 12 @ 9 rpe
Set 4: 75 lbs x 10 @ 9 rpe

Seated Shoulder Press (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 90 lbs x 5 [Warm-up]
Set 3: 100 lbs x 15 @ 9 rpe
Set 4: 100 lbs x 13 @ 9 rpe

Rear Delt Reverse Fly (Machine)
Set 1: 70 lbs x 5 [Warm-up]
Set 2: 100 lbs x 3 [Warm-up]
Set 3: 107.5 lbs x 14 @ 9 rpe
Set 4: 107.5 lbs x 13 @ 9 rpe
Set 5: 107.5 lbs x 12 @ 9 rpe

Cable Cross Body Lateral Raise
Set 1: 25 lbs x 15 @ 9 rpe
Set 2: 25 lbs x 13 @ 9 rpe
Set 3: 25 lbs x 11 @ 9 rpe

Front Raise (Cable)
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 25 lbs x 5 [Warm-up]
Set 3: 35 lbs x 12 @ 9 rpe
Set 4: 35 lbs x 10 @ 9 rpe

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20 @ 9 rpe
Set 2: 50 lbs x 15 @ 9 rpe
Set 3: 40 lbs x 16 @ 9 rpe
Set 4: 40 lbs x 12 @ 9 rpe

Upright Bike
"100/104"
Set 1: 2.1mi - 10min
Click to expand...


You’re killing it bro. Very impressive work ethic and want to. Most people today expect results to just appear with the least amount of effort possible. It’s refreshing to see someone actually putting in the work!!! Very inspiring.
 
AR-15 said:
You’re killing it bro. Very impressive work ethic and want to. Most people today expect results to just appear with the least amount of effort possible. It’s refreshing to see someone actually putting in the work!!! Very inspiring.
Click to expand...
Very much appreciated, just trying to prepare for the zombie apocalypse 😂
 
Working through some tendonitis, kept it light on triceps.

Tuesday Lunchtime - Arms
Tuesday, Sep 10, 2024 at 12:04pm

Freemotion Curl (Facing Away, Matrix)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 45 lbs x 16 @ 9 rpe
Set 3: 45 lbs x 14 @ 9 rpe
Set 4: 45 lbs x 12 @ 9 rpe

Bicep Curl (Cable)
Set 1: 50 lbs x 5 [Warm-up]
Set 2: 80 lbs x 13 @ 9 rpe
Set 3: 80 lbs x 11 @ 9 rpe
Set 4: 80 lbs x 10 @ 9 rpe

Tricep Overhead Extension (Rope Cable)
"Left elbow pain
Slow reps"
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 50 lbs x 16 @ 6 rpe
Set 3: 50 lbs x 13 @ 6 rpe

Triceps Rope Pushdown
"Left Elbow Pain
Slow reps"
Set 1: 50 lbs x 15 @ 6 rpe
Set 2: 50 lbs x 12 @ 6 rpe

Triceps Dip (Assisted)
"Left elbow pain"
Set 1: 50 lbs x 13 @ 9 rpe
Set 2: 50 lbs x 11 @ 9 rpe

XRide (Octane Fitness)
"109/114"
Set 1: 1.9mi - 10min
 
Wednesday Morning - Legs
Wednesday, Sep 11, 2024 at 4:00am

Seated Leg Curl (Machine)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 60 lbs x 5 [Warm-up]
Set 3: 80 lbs x 3 [Warm-up]
Set 4: 100 lbs x 15 @ 9 rpe
Set 5: 100 lbs x 12 @ 9 rpe

Leg Extension (Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 120 lbs x 5 [Warm-up]
Set 3: 160 lbs x 3 [Warm-up]
Set 4: 180 lbs x 15 @ 9 rpe
Set 5: 180 lbs x 12 @ 9 rpe

Leg Press (Machine)
Set 1: 347 lbs x 5 [Warm-up]
Set 2: 437 lbs x 3 [Warm-up]
Set 3: 527 lbs x 10 @ 9 rpe
Set 4: 527 lbs x 8 @ 9 rpe

Hack Squat (Machine)
Set 1: 215 lbs x 12 @ 9 rpe
Set 2: 215 lbs x 10 @ 9 rpe

Walking Lunges (Quad Focused)
Set 1: 50 lbs x 26 @ 9 rpe
Set 2: 50 lbs x 18 @ 9 rpe

Upright Bike
"110/114"
Set 1: 1.8mi - 10min
 
Wednesday Lunchtime - Legs
Wednesday, Sep 11, 2024 at 11:53am

Hip Adduction (Machine)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 50 lbs x 5 [Warm-up]
Set 3: 65 lbs x 15 @ 9 rpe
Set 4: 65 lbs x 12 @ 9 rpe

Hip Abduction (Machine)
Set 1: 95 lbs x 8 [Warm-up]
Set 2: 140 lbs x 5 [Warm-up]
Set 3: 170 lbs x 15 @ 9 rpe
Set 4: 170 lbs x 13 @ 9 rpe

Lying Leg Curl (Machine)
Set 1: 72.5 lbs x 5 [Warm-up]
Set 2: 92.5 lbs x 15 @ 9 rpe
Set 3: 92.5 lbs x 12 @ 9 rpe

Stiff-Legged Deadlift
Set 1: 135 lbs x 5 [Warm-up]
Set 2: 225 lbs x 12 @ 9 rpe
Set 3: 225 lbs x 10 @ 9 rpe

Calf Press (Machine)
Set 1: 347 lbs x 5 [Warm-up]
Set 2: 527 lbs x 20 @ 9 rpe
Set 3: 527 lbs x 17 @ 9 rpe
Set 4: 527 lbs x 15 @ 9 rpe
Set 5: 527 lbs x 14 @ 9 rpe

Knee Raise Parallel Bars
Set 1: 20 reps
Set 2: 15 reps
Set 3: 12 reps
Set 4: 10 reps

XRide (Octane Fitness)
"116/123"
Set 1: 1.7mi - 10min
 
Thursday Morning - Chest
Thursday, Sep 12, 2024 at 3:54am

Incline Chest Press (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 80 lbs x 5 [Warm-up]
Set 3: 100 lbs x 3 [Warm-up]
Set 4: 120 lbs x 12 @ 9 rpe
Set 5: 120 lbs x 11 @ 9 rpe
Set 6: 120 lbs x 10 @ 9 rpe

Chest Press (Machine)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 70 lbs x 5 [Warm-up]
Set 3: 100 lbs x 12 @ 9 rpe
Set 4: 100 lbs x 9 @ 9 rpe

Chest Fly (Machine)
Set 1: 67.5 lbs x 8 [Warm-up]
Set 2: 97.5 lbs x 5 [Warm-up]
Set 3: 107.5 lbs x 15 @ 9 rpe
Set 4: 107.5 lbs x 14 @ 9 rpe
Set 5: 107.5 lbs x 12 @ 9 rpe

Cable Fly Crossovers
Set 1: 25 lbs x 5 [Warm-up]
Set 2: 35 lbs x 15 @ 9 rpe
Set 3: 35 lbs x 13 @ 9 rpe

MTS Abdominal Crunch (Hammer Strength)
Set 1: 40 lbs x 20 @ 9 rpe
Set 2: 40 lbs x 18 @ 9 rpe
Set 3: 40 lbs x 15 @ 9 rpe
Set 4: 40 lbs x 12 @ 9 rpe

Upright Bike
"113/118"
Set 1: 1.9mi - 10min
 
Thursday Lunchtime - Back
Thursday, Sep 12, 2024 at 11:39am

Single Arm Lat Pulldown
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 15 lbs x 8 [Warm-up]
Set 3: 30 lbs x 5 [Warm-up]
Set 4: 30 lbs x 5 [Warm-up]
Set 5: 45 lbs x 3 [Warm-up]
Set 6: 45 lbs x 3 [Warm-up]
Set 7: 60 lbs x 12 @ 9 rpe
Set 8: 60 lbs x 12 @ 9 rpe
Set 9: 60 lbs x 11 @ 9 rpe
Set 10: 60 lbs x 11 @ 9 rpe
Set 11: 60 lbs x 10 @ 9 rpe
Set 12: 60 lbs x 10 @ 9 rpe

Lat Pulldown (Cable)
Set 1: 75 lbs x 5 [Warm-up]
Set 2: 105 lbs x 12 @ 9 rpe
Set 3: 105 lbs x 11 @ 9 rpe

Seated Cable Row - V Grip (Cable)
Set 1: 90 lbs x 8 [Warm-up]
Set 2: 120 lbs x 5 [Warm-up]
Set 3: 150 lbs x 12 @ 9 rpe
Set 4: 150 lbs x 10 @ 9 rpe

Rope Straight Arm Pulldown
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 80 lbs x 5 [Warm-up]
Set 3: 100 lbs x 14 @ 9 rpe
Set 4: 100 lbs x 11 @ 9 rpe

T Bar Row
Set 1: 50 lbs x 5 [Warm-up]
Set 2: 75 lbs x 3 [Warm-up]
Set 3: 100 lbs x 12 @ 9 rpe
Set 4: 100 lbs x 10 @ 9 rpe

XRide (Octane Fitness)
"114/118"
Set 1: 1.5mi - 10min
 
Meetketchup said:
How is the elbow?
Click to expand...
It still hurts but doesn't feel like it's getting worse.

I want to say it's better but I'll see how it feels after Arms are finished.

I think I got a better stimulus on Triceps by slowing the reps down considerably, without irritating the elbow.
 
aimanabolic said:
Thursday Morning - Chest
Thursday, Sep 12, 2024 at 3:54am

Incline Chest Press (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 80 lbs x 5 [Warm-up]
Set 3: 100 lbs x 3 [Warm-up]
Set 4: 120 lbs x 12 @ 9 rpe
Set 5: 120 lbs x 11 @ 9 rpe
Set 6: 120 lbs x 10 @ 9 rpe

Chest Press (Machine)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 70 lbs x 5 [Warm-up]
Set 3: 100 lbs x 12 @ 9 rpe
Set 4: 100 lbs x 9 @ 9 rpe

Chest Fly (Machine)
Set 1: 67.5 lbs x 8 [Warm-up]
Set 2: 97.5 lbs x 5 [Warm-up]
Set 3: 107.5 lbs x 15 @ 9 rpe
Set 4: 107.5 lbs x 14 @ 9 rpe
Set 5: 107.5 lbs x 12 @ 9 rpe

Cable Fly Crossovers
Set 1: 25 lbs x 5 [Warm-up]
Set 2: 35 lbs x 15 @ 9 rpe
Set 3: 35 lbs x 13 @ 9 rpe

MTS Abdominal Crunch (Hammer Strength)
Set 1: 40 lbs x 20 @ 9 rpe
Set 2: 40 lbs x 18 @ 9 rpe
Set 3: 40 lbs x 15 @ 9 rpe
Set 4: 40 lbs x 12 @ 9 rpe

Upright Bike
"113/118"
Set 1: 1.9mi - 10min
Click to expand...
too many sets 🙂
 
aimanabolic said:
The warm up sets don't really count, if that's what you're looking at.

And one arm stuff I log each arm separately which could be confusing, just makes sense to me 😂
Click to expand...
im kinda similar on like plate loaded machines, i write down the weight of one single arm. so lat pull down machine if i put on 85lbs its actually 85x2.

otherwise i get super confused.

on like t bar row i write myweight 45/25/10/5/2.5 x 10 lol
 
dcdogz said:
im kinda similar on like plate loaded machines, i write down the weight of one single arm. so lat pull down machine if i put on 85lbs its actually 85x2.

otherwise i get super confused.

on like t bar row i write myweight 45/25/10/5/2.5 x 10 lol
Click to expand...
Yeah I was confused on what to do when I first started working out and logging.

Was told just log it the same way consistently.

I'm the type that wants the correct answer but sometimes there isn't one which fkd my brain up 😂
 
aimanabolic said:
Yeah I was confused on what to do when I first started working out and logging.

Was told just log it the same way consistently.

I'm the type that wants the correct answer but sometimes there isn't one which fkd my brain up 😂
Click to expand...
Yea I've never logged anything

I just put it all up note pad lol

Leave myself little notes and stuff
Screenshot_20240912_160538_Gallery.jpg
 
Friday Morning - Shoulders
Friday, Sep 13, 2024 at 3:59am

Lateral Raise (Machine)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 55 lbs x 5 [Warm-up]
Set 3: 75 lbs x 12 @ 9 rpe
Set 4: 75 lbs x 10 @ 9 rpe

Seated Shoulder Press (Machine)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 70 lbs x 5 [Warm-up]
Set 3: 110 lbs x 15 @ 9 rpe
Set 4: 110 lbs x 13 @ 9 rpe

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20 @ 9 rpe
Set 2: 40 lbs x 20 @ 9 rpe
Set 3: 40 lbs x 17 @ 9 rpe
Set 4: 40 lbs x 17 @ 9 rpe

Rear Delt Reverse Fly (Machine)
Set 1: 57.5 lbs x 8 [Warm-up]
Set 2: 77.5 lbs x 5 [Warm-up]
Set 3: 107.5 lbs x 15 @ 9 rpe
Set 4: 107.5 lbs x 13 @ 9 rpe
Set 5: 107.5 lbs x 11 @ 9 rpe

Cable Cross Body Lateral Raise
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 25 lbs x 15 @ 9 rpe
Set 3: 25 lbs x 13 @ 9 rpe
Set 4: 25 lbs x 12 @ 9 rpe

Front Raise (Cable)
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 25 lbs x 16 @ 9 rpe
Set 3: 25 lbs x 13 @ 9 rpe

Upright Bike
"115/124"
Set 1: 2.5mi - 10min
 

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