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Aimanabolic's Fatbody to Cockbody Journey

Friday Lunchtime - Arms
Friday, Sep 13, 2024 at 11:56am

Freemotion Curl (Facing Away, Matrix)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 45 lbs x 17 @ 9 rpe
Set 3: 45 lbs x 15 @ 9 rpe
Set 4: 45 lbs x 13 @ 9 rpe

Bicep Curl (Cable)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 85 lbs x 12 @ 9 rpe
Set 3: 85 lbs x 11 @ 9 rpe
Set 4: 85 lbs x 10 @ 9 rpe

Tricep Overhead Extension (Rope Cable)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 55 lbs x 15 @ 9 rpe
Set 3: 55 lbs x 14 @ 9 rpe

Triceps Rope Pushdown
Set 1: 55 lbs x 15 @ 9 rpe
Set 2: 55 lbs x 14 @ 9 rpe

Triceps Dip (Assisted)
Set 1: 45 lbs x 12 @ 9 rpe
Set 2: 45 lbs x 10 @ 9 rpe

XRide (Octane Fitness)
"112/119"
Set 1: 1.9mi - 10min
 
think some sleeves would help? used them anytime golfers/tennis elbow flared up past year, still wear them off and on.
 
also picked up some therapy rubber twist things that at a min helped strengthen my grip from Amazon supposed to help w that injury
 
nightwing said:
think some sleeves would help? used them anytime golfers/tennis elbow flared up past year, still wear them off and on.
Click to expand...
I have a tennis elbow wrap that I have been using, and I have some thick ass Cerberus Elbow Sleeves I've used here and there, but I don't like using them if I can avoid it.
 
No sleeves. You want to strengthen the surrounding area...a sleeve does the opposite. Look up PT exercises to strength golfers/tennis elbow. Takes like 5 minutes a day.
 
Weekend - Legs
Sunday, Sep 15, 2024 at 4:13pm

Upright Bike
"109/115"
Set 1: 2.2mi - 10min

Lying Leg Curl (Machine)
Set 1: 72.5 lbs x 5 [Warm-up]
Set 2: 92.5 lbs x 3 [Warm-up]
Set 3: 102.5 lbs x 15 @ 9 rpe
Set 4: 102.5 lbs x 13 @ 9 rpe

Leg Extension (Machine)
Set 1: 125 lbs x 5 [Warm-up]
Set 2: 155 lbs x 3 [Warm-up]
Set 3: 175 lbs x 15 @ 9 rpe
Set 4: 175 lbs x 13 @ 9 rpe

Squat (Smith Machine)
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 120 lbs x 12 @ 9 rpe
Set 3: 120 lbs x 8 @ 9 rpe
Set 4: 110 lbs x 9 @ 9 rpe

Dumbbell SLDL (Single Leg)
Set 1: 40 lbs x 14 @ 9 rpe
Set 2: 40 lbs x 14 @ 9 rpe
Set 3: 40 lbs x 12 @ 9 rpe
Set 4: 40 lbs x 12 @ 9 rpe
Set 5: 40 lbs x 10 @ 9 rpe
Set 6: 40 lbs x 10 @ 9 rpe

Bulgarian Split Squat
Set 1: 40 lbs x 13 @ 9 rpe
Set 2: 40 lbs x 13 @ 9 rpe
Set 3: 40 lbs x 11 @ 9 rpe
Set 4: 40 lbs x 11 @ 9 rpe

Leg Press Calves (Horizontal)
Set 1: 335 lbs x 20 @ 9 rpe
Set 2: 335 lbs x 17 @ 9 rpe
Set 3: 335 lbs x 15 @ 9 rpe
Set 4: 335 lbs x 14 @ 9 rpe

MTS Abdominal Crunch (Hammer Strength)
Set 1: 45 lbs x 21 @ 9 rpe
Set 2: 45 lbs x 13 @ 9 rpe
Set 3: 35 lbs x 17 @ 9 rpe
Set 4: 30 lbs x 12 @ 9 rpe
 
to the gentleman who came up with bulgarian split squats. fuck that guy. I did legs today also and i walked like gumby to the calf raise machine not remembering my name. Have I been neglecting leg day with that nerve proplem in my back, paying for it now, yep. and along with the right leg needing to get worked up made for a great near vomit induced fall down tri set. yes!
 
nightwing said:
to the gentleman who came up with bulgarian split squat
Click to expand...
I actually want to do them the way Eric Janicki does them, once I build up my single leg stability up.

He does front foot elevated so the travel is even further 😂

I'm a bit of a masochist 😂
 
Monday Morning - Chest
Monday, Sep 16, 2024 at 4:04am

Incline Chest Press (Machine)
Set 1: 62 lbs x 8 [Warm-up]
Set 2: 112 lbs x 5 [Warm-up]
Set 3: 192 lbs x 12 @ 9 rpe
Set 4: 192 lbs x 8 @ 9 rpe
Set 5: 172 lbs x 8 @ 9 rpe

Iso-Lateral Chest Press (Machine)
Set 1: 115 lbs x 3 [Warm-up]
Set 2: 135 lbs x 10 @ 9 rpe
Set 3: 135 lbs x 8 @ 9 rpe

Butterfly (Pec Deck)
Set 1: 132.5 lbs x 12 @ 9 rpe
Set 2: 120 lbs x 12 @ 9 rpe
Set 3: 115 lbs x 10 @ 9 rpe

Cable Fly Crossovers
Set 1: 45 lbs x 16 @ 9 rpe
Set 2: 45 lbs x 13 @ 9 rpe

Knee Raise Parallel Bars
Set 1: 20 reps
Set 2: 17 reps
Set 3: 14 reps
Set 4: 12 reps

XRide (Octane Fitness)
"125/133"
Set 1: 1.7mi - 10min
 
Meetketchup said:
How did it feel cutting out a lot of the warm-up sets as discussed?
Click to expand...
Different, will take some getting used to.

Warm up sets build up confidence I think, so without as many as I have been doing, my mind fights me.

Felt way weaker today than I have but I'm sure it'll subside as I adapt.

Going to follow up with you in a bit, had an extremely busy weekend.
 
Monday Lunchtime - Back
Monday, Sep 16, 2024 at 11:46am

Single Arm Lat Pulldown
Set 1: 50 lbs x 5 [Warm-up]
Set 2: 50 lbs x 5 [Warm-up]
Set 3: 65 lbs x 15 @ 9 rpe
Set 4: 65 lbs x 15 @ 9 rpe
Set 5: 65 lbs x 14 @ 9 rpe
Set 6: 65 lbs x 14 @ 9 rpe
Set 7: 65 lbs x 13 @ 9 rpe
Set 8: 65 lbs x 13 @ 9 rpe

Lat Pulldown (Cable)
Set 1: 110 lbs x 11 @ 9 rpe
Set 2: 110 lbs x 9 @ 9 rpe

Seated Cable Row - V Grip (Cable)
Set 1: 155 lbs x 12 @ 9 rpe
Set 2: 155 lbs x 10 @ 9 rpe

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

T Bar Row
Set 1: 50 lbs x 5 [Warm-up]
Set 2: 100 lbs x 13 @ 9 rpe
Set 3: 100 lbs x 10 @ 9 rpe

Treadmill (Incline)
"HR 113/119"
Set 1: 0.3mi - 10min
 
Bamm-bamm said:
Lol love the hashtag bald and beautiful

Looking good bro!
Click to expand...
Happy I Love You GIF by Warner Bros. Deutschland
 
Tuesday Morning - Shoulders
Tuesday, Sep 17, 2024 at 4:02am

Lateral Raise (Machine)
Set 1: 55 lbs x 5 [Warm-up]
Set 2: 75 lbs x 13 @ 9 rpe
Set 3: 75 lbs x 11 @ 9 rpe

Seated Shoulder Press (Machine)
Set 1: 90 lbs x 5 [Warm-up]
Set 2: 110 lbs x 12 @ 9 rpe
Set 3: 110 lbs x 10 @ 9 rpe

Rear Delt Reverse Fly (Machine)
Set 1: 100 lbs x 5 [Warm-up]
Set 2: 120 lbs x 10 @ 9 rpe
Set 3: 120 lbs x 9 @ 9 rpe
Set 4: 120 lbs x 8 @ 9 rpe

Cable Cross Body Lateral Raise
Set 1: 25 lbs x 16 @ 9 rpe
Set 2: 25 lbs x 14 @ 9 rpe
Set 3: 25 lbs x 12 @ 9 rpe

Front Raise (Cable)
Set 1: 25 lbs x 5 [Warm-up]
Set 2: 35 lbs x 11 @ 9 rpe
Set 3: 35 lbs x 9 @ 9 rpe

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20 @ 9 rpe
Set 2: 45 lbs x 20 @ 9 rpe
Set 3: 40 lbs x 17 @ 9 rpe
Set 4: 35 lbs x 18 @ 9 rpe

Upright Bike
"HR 114/123"
Set 1: 2.3mi - 10min
 
Tuesday Lunchtime - Arms
Tuesday, Sep 17, 2024 at 11:36am

Freemotion Curl (Facing Away, Matrix)
Set 1: 25 lbs x 5 [Warm-up]
Set 2: 35 lbs x 3 [Warm-up]
Set 3: 45 lbs x 17 @ 9 rpe
Set 4: 45 lbs x 14 @ 9 rpe
Set 5: 45 lbs x 10 @ 9 rpe

Bicep Curl (Cable)
Set 1: 75 lbs x 17 @ 9 rpe
Set 2: 75 lbs x 15 @ 9 rpe
Set 3: 75 lbs x 13 @ 9 rpe

Tricep Overhead Extension (Rope Cable)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 55 lbs x 13 @ 9 rpe
Set 3: 55 lbs x 10 @ 9 rpe

Triceps Rope Pushdown
Set 1: 55 lbs x 12 @ 9 rpe
Set 2: 50 lbs x 9 @ 9 rpe

Triceps Dip (Assisted)
Set 1: 50 lbs x 14 @ 9 rpe
Set 2: 50 lbs x 12 @ 9 rpe

XRide (Octane Fitness)
"124/130"
Set 1: 1.6mi - 10min
 
Wednesday Morning - Legs
Wednesday, Sep 18, 2024 at 4:14am

Seated Leg Curl (Machine)
Set 1: 62.5 lbs x 5 [Warm-up]
Set 2: 82.5 lbs x 3 [Warm-up]
Set 3: 102.5 lbs x 15 @ 9 rpe
Set 4: 102.5 lbs x 12 @ 9 rpe

Leg Extension (Machine)
Set 1: 120 lbs x 5 [Warm-up]
Set 2: 160 lbs x 3 [Warm-up]
Set 3: 190 lbs x 14 @ 9 rpe
Set 4: 190 lbs x 12 @ 9 rpe

Leg Press (Machine)
Set 1: 347 lbs x 5 [Warm-up]
Set 2: 527 lbs x 11 @ 9 rpe
Set 3: 527 lbs x 9 @ 9 rpe

Hack Squat (Machine)
Set 1: 215 lbs x 13 @ 9 rpe
Set 2: 215 lbs x 11 @ 9 rpe

Walking Lunges (Quad Focused)
Set 1: 50 lbs x 28 @ 9 rpe
Set 2: 0 lbs x 22 @ 9 rpe

MTS Abdominal Crunch (Hammer Strength)
Set 1: 40 lbs x 20 @ 9 rpe
Set 2: 40 lbs x 17 @ 9 rpe
Set 3: 30 lbs x 16 @ 9 rpe
Set 4: 30 lbs x 13 @ 9 rpe

Upright Bike
"129/135"
Set 1: 2.2mi - 10min
 
Wednesday Lunchtime - Legs
Wednesday, Sep 18, 2024 at 11:59am

Hip Adduction (Machine)
Set 1: 50 lbs x 5 [Warm-up]
Set 2: 65 lbs x 16 @ 9 rpe
Set 3: 65 lbs x 13 @ 9 rpe

Hip Abduction (Machine)
Set 1: 145 lbs x 5 [Warm-up]
Set 2: 175 lbs x 15 @ 9 rpe
Set 3: 175 lbs x 13 @ 9 rpe

Lying Leg Curl (Machine)
Set 1: 75 lbs x 5 [Warm-up]
Set 2: 95 lbs x 15 @ 9 rpe
Set 3: 95 lbs x 13 @ 9 rpe

Stiff-Legged Deadlift
Set 1: 145 lbs x 3 [Warm-up]
Set 2: 235 lbs x 11 @ 9 rpe
Set 3: 235 lbs x 9 @ 9 rpe

Calf Press (Machine)
Set 1: 387 lbs x 5 [Warm-up]
Set 2: 567 lbs x 20 @ 9 rpe
Set 3: 567 lbs x 16 @ 9 rpe
Set 4: 567 lbs x 14 @ 9 rpe
Set 5: 567 lbs x 12 @ 9 rpe

XRide (Octane Fitness)
"126/131"
Set 1: 1.9mi - 10min
 
Thursday Morning - Chest
Thursday, Sep 19, 2024 at 4:09am

Incline Chest Press (Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 90 lbs x 5 [Warm-up]
Set 3: 110 lbs x 3 [Warm-up]
Set 4: 130 lbs x 12 @ 9 rpe
Set 5: 130 lbs x 11 @ 9 rpe
Set 6: 130 lbs x 10 @ 9 rpe

Chest Press (Machine)
Set 1: 70 lbs x 5 [Warm-up]
Set 2: 100 lbs x 13 @ 9 rpe
Set 3: 100 lbs x 10 @ 9 rpe

Chest Fly (Machine)
Set 1: 77.5 lbs x 5 [Warm-up]
Set 2: 107.5 lbs x 17 @ 9 rpe
Set 3: 107.5 lbs x 15 @ 9 rpe
Set 4: 107.5 lbs x 13 @ 9 rpe

Cable Fly Crossovers
Set 1: 38 lbs x 15 @ 9 rpe
Set 2: 38 lbs x 12 @ 9 rpe

MTS Abdominal Crunch (Hammer Strength)
Set 1: 45 lbs x 20 @ 9 rpe
Set 2: 40 lbs x 20 @ 9 rpe
Set 3: 35 lbs x 16 @ 9 rpe
Set 4: 35 lbs x 12 @ 9 rpe

Upright Bike
"123/130"
Set 1: 2.2mi - 10min
 

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