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Aimanabolic's Fatbody to Cockbody Journey

Thursday Lunchtime - Back

Single Arm Lat Pulldown
Set 1: 35 lbs x 5 [Warm-up]
Set 2: 35 lbs x 5 [Warm-up]
Set 3: 50 lbs x 3 [Warm-up]
Set 4: 50 lbs x 3 [Warm-up]
Set 5: 65 lbs x 15
Set 6: 65 lbs x 15
Set 7: 65 lbs x 14 @ 9 rpe
Set 8: 65 lbs x 14 @ 9 rpe
Set 9: 65 lbs x 13 @ 9 rpe
Set 10: 65 lbs x 13 @ 9 rpe

Lat Pulldown (Cable)
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 110 lbs x 12 @ 9 rpe
Set 3: 110 lbs x 10 @ 9 rpe

Seated Cable Row - V Grip (Cable)
Set 1: 95 lbs x 8 [Warm-up]
Set 2: 155 lbs x 11 @ 9 rpe
Set 3: 155 lbs x 10 @ 9 rpe

Rope Straight Arm Pulldown
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 100 lbs x 15 @ 9 rpe
Set 3: 100 lbs x 12 @ 9 rpe

T Bar Row
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 100 lbs x 13 @ 9 rpe
Set 3: 100 lbs x 11 @ 9 rpe

XRide (Octane Fitness)
"124/129"
Set 1: 1.7mi - 10min
 
Friday Morning - Shoulders
Friday, Sep 20, 2024 at 3:58am

Lateral Raise (Machine)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 75 lbs x 13 @ 9 rpe
Set 3: 75 lbs x 111 @ 9 rpe

Seated Shoulder Press (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 110 lbs x 16 @ 9 rpe
Set 3: 110 lbs x 14 @ 9 rpe

Rear Delt Reverse Fly (Machine)
Set 1: 107.5 lbs x 16 @ 9 rpe
Set 2: 107.5 lbs x 14 @ 9 rpe
Set 3: 107.5 lbs x 12 @ 9 rpe

Cable Cross Body Lateral Raise
Set 1: 28 lbs x 12 @ 9 rpe
Set 2: 28 lbs x 10 @ 9 rpe
Set 3: 28 lbs x 8 @ 9 rpe

Front Raise (Cable)
Set 1: 30 lbs x 11 @ 9 rpe
Set 2: 30 lbs x 9 @ 9 rpe

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 21 @ 9 rpe
Set 2: 45 lbs x 20 @ 9 rpe
Set 3: 40 lbs x 18 @ 9 rpe
Set 4: 35 lbs x 17 @ 9 rpe

Upright Bike
"126/129"
Set 1: 2.8mi - 10min
 
Friday Lunchtime - Arms
Friday, Sep 20, 2024 at 11:30am

Freemotion Curl (Facing Away, Matrix)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 45 lbs x 18 @ 9 rpe
Set 3: 45 lbs x 13 @ 9 rpe
Set 4: 45 lbs x 10 @ 9 rpe

Bicep Curl (Cable)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 90 lbs x 11 @ 9 rpe
Set 3: 90 lbs x 10 @ 9 rpe
Set 4: 90 lbs x 9 @ 9 rpe

Tricep Overhead Extension (Rope Cable)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 55 lbs x 16 @ 9 rpe
Set 3: 55 lbs x 15 @ 9 rpe

Triceps Rope Pushdown
Set 1: 55 lbs x 16 @ 9 rpe
Set 2: 55 lbs x 15 @ 9 rpe

Triceps Dip (Assisted)
Set 1: 40 lbs x 12 @ 9 rpe
Set 2: 40 lbs x 10 @ 9 rpe

XRide (Octane Fitness)
"131/139"
Set 1: 2.3mi - 10min
 
Weekend - Legs

Upright Bike
"113/119"
Set 1: 3.6mi - 15min

Lying Leg Curl (Machine)
Set 1: 45 lbs x 8 [Warm-up]
Set 2: 95 lbs x 3 [Warm-up]
Set 3: 105 lbs x 15 @ 9 rpe
Set 4: 105 lbs x 13 @ 9 rpe

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

Squat (Smith Machine)
Set 1: 70 lbs x 5 [Warm-up]
Set 2: 120 lbs x 13 @ 9 rpe
Set 3: 120 lbs x 12 @ 9 rpe
Set 4: 120 lbs x 11 @ 9 rpe

Dumbbell SLDL (Single Leg)
Set 1: 40 lbs x 15 @ 9 rpe
Set 2: 40 lbs x 15 @ 9 rpe
Set 3: 40 lbs x 13 @ 9 rpe
Set 4: 40 lbs x 13 @ 9 rpe
Set 5: 40 lbs x 11 @ 9 rpe
Set 6: 40 lbs x 11 @ 9 rpe

Bulgarian Split Squat
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

Leg Press Calves (Horizontal)
Set 1: 230 lbs x 5 [Warm-up]
Set 2: 335 lbs x 21 @ 9 rpe
Set 3: 335 lbs x 19 @ 9 rpe
Set 4: 335 lbs x 17 @ 9 rpe
Set 5: 335 lbs x 15 @ 9 rpe

Torso Rotation (Machine)
"TRUfit 6"
Set 1: 70 lbs x 20 @ 9 rpe
Set 2: 70 lbs x 19 @ 9 rpe
Set 3: 70 lbs x 18 @ 9 rpe
Set 4: 70 lbs x 17 @ 9 rpe
 
Monday Morning - Chest

Cable Fly Crossovers
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 25 lbs x 5 [Warm-up]
Set 3: 35 lbs x 3 [Warm-up]
Set 4: 55 lbs x 12 @ 9 rpe
Set 5: 45 lbs x 15 @ 9 rpe

Incline Chest Press (Machine)
Set 1: 92 lbs x 8 [Warm-up]
Set 2: 192 lbs x 13 @ 9 rpe
Set 3: 182 lbs x 11 @ 9 rpe
Set 4: 172 lbs x 9 @ 9 rpe

Iso-Lateral Chest Press (Machine)
Set 1: 135 lbs x 11 @ 9 rpe
Set 2: 125 lbs x 12 @ 9 rpe

Butterfly (Pec Deck)
Set 1: 135 lbs x 12 @ 9 rpe
Set 2: 115 lbs x 15 @ 9 rpe
Set 3: 105 lbs x 14 @ 9 rpe

Knee Raise Parallel Bars
Set 1: 21 reps @ 9 rpe
Set 2: 18 reps @ 9 rpe
Set 3: 15 reps @ 9 rpe
Set 4: 13 reps @ 9 rpe

XRide (Octane Fitness)
"119/128"
Set 1: 2.4mi - 15min
 
Monday Lunchtime - Back

Single Arm Lat Pulldown
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 55 lbs x 8 [Warm-up]
Set 3: 70 lbs x 15 @ 9 rpe
Set 4: 70 lbs x 15 @ 9 rpe
Set 5: 70 lbs x 14 @ 9 rpe
Set 6: 70 lbs x 14 @ 9 rpe
Set 7: 70 lbs x 13 @ 9 rpe
Set 8: 70 lbs x 13 @ 9 rpe

Lat Pulldown (Cable)
Set 1: 110 lbs x 12 @ 9 rpe
Set 2: 110 lbs x 10 @ 9 rpe

Seated Cable Row - V Grip (Cable)
Set 1: 100 lbs x 5 [Warm-up]
Set 2: 160 lbs x 12 @ 9 rpe
Set 3: 160 lbs x 10 @ 9 rpe

T Bar Row
Set 1: 100 lbs x 14 @ 9 rpe
Set 2: 100 lbs x 11 @ 9 rpe

Rope Straight Arm Pulldown
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 100 lbs x 14 @ 9 rpe
Set 3: 100 lbs x 12 @ 9 rpe

XRide (Octane Fitness)
"118/125"
Set 1: 2.6mi - 15min
 
Tuesday Morning - Shoulders

Lateral Raise (Machine)
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 75 lbs x 14 @ 9 rpe
Set 3: 75 lbs x 12 @ 9 rpe

Seated Shoulder Press (Machine)
Set 1: 90 lbs x 8 [Warm-up]
Set 2: 110 lbs x 13 @ 9 rpe
Set 3: 110 lbs x 11 @ 9 rpe

Rear Delt Reverse Fly (Machine)
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12 @ 9 rpe
Set 3: 120 lbs x 11 @ 9 rpe
Set 4: 120 lbs x 10 @ 9 rpe

Cable Cross Body Lateral Raise
Set 1: 25 lbs x 17 @ 9 rpe
Set 2: 25 lbs x 15 @ 9 rpe
Set 3: 25 lbs x 13 @ 9 rpe

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

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 21 @ 9 rpe
Set 2: 50 lbs x 17 @ 9 rpe
Set 3: 40 lbs x 23 @ 9 rpe
Set 4: 40 lbs x 19 @ 9 rpe

Upright Bike
"107/116"
Set 1: 3.4mi - 15min
 
Bamm-bamm said:
@aimanabolic I may have missed it but what’s the reasoning you split up your sessions into two workouts every day?
Click to expand...
From a training perspective, it allows my Systemic Fatigue to recover so I'm able to give more effort to that muscle group, whereas if I were to hit shoulders and arms in one workout, one would sacrifice for the other.
 
Tuesday Lunchtime - Arms

Tricep Overhead Extension (Rope Cable)
Set 1: 40 lbs x 28 @ 9 rpe
Set 2: 40 lbs x 24 @ 9 rpe

Triceps Rope Pushdown
Set 1: 40 lbs x 27 @ 9 rpe
Set 2: 40 lbs x 23 @ 9 rpe

Bicep Curl (Cable)
Set 1: 40 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

Freemotion Curl (Facing Away, Matrix)
Set 1: 45 lbs x 15 @ 9 rpe
Set 2: 45 lbs x 13 @ 9 rpe
Set 3: 45 lbs x 11 @ 9 rpe

Seated Dip Machine
Set 1: 100 lbs x 25 @ 9 rpe
Set 2: 100 lbs x 21 @ 9 rpe

XRide (Octane Fitness)
"122/129"
Set 1: 2.7mi - 15min
 

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