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Aimanabolic's Fatbody to Cockbody Journey

Friday Morning - Shoulders

Lateral Raise (Machine)
Set 1: 60 lbs x 5 [Warm-up]
Set 2: 80 lbs x 11
Set 3: 80 lbs x 9

Cable Cross Body Lateral Raise
Set 1: 28 lbs x 13
Set 2: 28 lbs x 11
Set 3: 28 lbs x 9

Rear Delt Reverse Fly (Machine)
Set 1: 120 lbs x 12
Set 2: 120 lbs x 11
Set 3: 120 lbs x 9

Front Raise (Cable)
Set 1: 30 lbs x 12
Set 2: 30 lbs x 10

Seated Shoulder Press (Machine)
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 120 lbs x 13
Set 3: 120 lbs x 11

MTS Abdominal Crunch (Hammer Strength)
Set 1: 55 lbs x 18
Set 2: 50 lbs x 17
Set 3: 40 lbs x 19
Set 4: 35 lbs x 18

Upright Bike
"110/119"
Set 1: 2.8mi - 15min
 
How do you like to cook your chicken breasts for meal prep? Do you bake yours?
 
Ponygod said:
Bad ass lol! I enjoy air frying my chicken from time to time. But damn, that's a whole ass grill! Pretty sweet. How long does it take to cook something on that thing?
Click to expand...
I have been doing Air Crisp at 300° for 1 hours. I can cook it faster but it comes out really juicy like that.

Also add water under the grill to help steam it a little. My coworker and I experiment a bit to mix it up, while still being chicken breast 😂
 
Friday Lunchtime - Arms

Seated Dip Machine
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 100 lbs x 25
Set 3: 100 lbs x 21

Tricep Overhead Extension (Rope Cable)
Set 1: 45 lbs x 27
Set 2: 45 lbs x 24

Triceps Rope Pushdown
Set 1: 45 lbs x 29
Set 2: 45 lbs x 26

Bicep Curl (Cable)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 90 lbs x 12
Set 3: 90 lbs x 11
Set 4: 90 lbs x 10

Freemotion Curl (Facing Away, Matrix)
Set 1: 45 lbs x 19
Set 2: 45 lbs x 14
Set 3: 45 lbs x 11

XRide (Octane Fitness)
"125/131"
Set 1: 2.8mi - 15min
 
Super impressed with your progress in only 4 weeks. You've dropped 5lbs, body comp is completely changing. I did a comparison of your starting and week 4 pics. Your waist, quads separation starting to peak through, just tightening up everywhere and loose skin is getting a bit tighter.

Amazing work ethic and dedication. Make week 5 no different. Have fun with the rest/pause sets. :)
 
Exhausted after yesterday's 20 year reunion.

Meal prepped to stay on track yesterday, didn't drink any alcohol either 😂

Somehow got my gym session done today. I'm 100% dead now.


Weekend - Legs

Upright Bike
"131/139"
Set 1: 3.8mi - 15min

Lying Leg Curl (Machine)
Set 1: 87.5 lbs x 8 [Warm-up]
Set 2: 107.5 lbs x 15
Set 3: 107.5 lbs x 13

Leg Extension (Machine)
Set 1: 135 lbs x 8 [Warm-up]
Set 2: 185 lbs x 15
Set 3: 185 lbs x 13

Squat (Smith Machine)
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 130 lbs x 11
Set 3: 130 lbs x 10
Set 4: 130 lbs x 9

Dumbbell SLDL (Single Leg)
Set 1: 50 lbs x 12
Set 2: 50 lbs x 12
Set 3: 50 lbs x 10
Set 4: 50 lbs x 10
Set 5: 50 lbs x 8
Set 6: 50 lbs x 8

Bulgarian Split Squat
Set 1: 50 lbs x 12
Set 2: 50 lbs x 12
Set 3: 50 lbs x 10
Set 4: 50 lbs x 10

Leg Press Calves (Horizontal)
Set 1: 230 lbs x 8 [Warm-up]
Set 2: 335 lbs x 22
Set 3: 335 lbs x 20
Set 4: 335 lbs x 18
Set 5: 335 lbs x 16

Torso Rotation (Machine)
Set 1: 75 lbs x 20
Set 2: 75 lbs x 19
Set 3: 75 lbs x 18
Set 4: 75 lbs x 17
 
Monday Morning - Chest

Incline Chest Press (Machine)
Set 1: 102 lbs x 8 [Warm-up]
Set 2: 192 lbs x 12
Set 3: 192 lbs x 10
Set 4: 152 lbs x 12

Iso-Lateral Chest Press (Machine)
Set 1: 135 lbs x 12
Set 2: 135 lbs x 10

Butterfly (Pec Deck)
Set 1: 145 lbs x 10
Set 2: 125 lbs x 12
Set 3: 115 lbs x 11

Cable Fly Crossovers
Set 1: 55 lbs x 13
Set 2: 45 lbs x 16

Knee Raise Parallel Bars
Set 1: 20 reps
Set 2: 16 reps
Set 3: 15 reps
Set 4: 14 reps

XRide (Octane Fitness)
"131/136"
Set 1: 2.9mi - 15min
 
@Meetketchup hopefully I did these right. I almost puked after my last T-Bar Row 🥵 Feels like I have a turtle shell for a back right now.


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: 75 lbs x 15
Set 4: 75 lbs x 15
Set 5: 75 lbs x 14
Set 6: 75 lbs x 14
Set 7: 75 lbs x 13
Set 8: 75 lbs x 13
Set 9: 75 lbs x 8 [Failure]
Set 10: 75 lbs x 8 [Failure]

Lat Pulldown (Cable)
Set 1: 115 lbs x 11
Set 2: 115 lbs x 9
Set 3: 115 lbs x 5 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 110 lbs x 5 [Warm-up]
Set 2: 170 lbs x 11
Set 3: 170 lbs x 9
Set 4: 170 lbs x 2 [Failure]

T Bar Row
Set 1: 110 lbs x 11
Set 2: 110 lbs x 7
Set 3: 110 lbs x 2 [Failure]

Rope Straight Arm Pulldown
Set 1: 60 lbs x 5 [Warm-up]
Set 2: 100 lbs x 12
Set 3: 100 lbs x 10
Set 4: 100 lbs x 4 [Failure]

XRide (Octane Fitness)
"132/136"
Set 1: 2.8mi - 15min
 
No, unfortunately I don't have that available to me. It would be the preference.
 
aimanabolic said:
@Meetketchup hopefully I did these right. I almost puked after my last T-Bar Row 🥵 Feels like I have a turtle shell for a back right now.

Click to expand...
Puke and turtle shell is a pretty good indicator you did them right. :)

Rest/Pause sets are brutal! We're bringing that back up!

If you want, you can swap out the non-supported T-bar rows with lying front faced on an incline with DB's. Nothing wrong with the regular T-Bar rows if you can handle it though!

Good job on the cardio bpm too
 
Ponygod said:
Yeah for sure. My gym does not have one either. Rest pause sets on that would be brutal lol! Nice powering through!
Click to expand...
Oh yeah, I definitely got some attention today. Most of the others I see at the gym probably don't break below 5 RIR on their hardest days. They probably hardly ever see anyone go to failure or 1 RIR.
 
DAAAAAAMN.....bro, i don't post a lot of "rah rah" shit...but this is impressive man. KEEP THAT FOCUS AND COMMITMENT BRUTHA...you're killing it

got me all fired up an shit

Excited Lets Go GIF by Major League Soccer
 
Tuesday Morning - Shoulders

Lateral Raise (Machine)
Set 1: 60 lbs x 5 [Warm-up]
Set 2: 80 lbs x 15
Set 3: 80 lbs x 12

Cable Cross Body Lateral Raise
Set 1: 35 lbs x 12
Set 2: 35 lbs x 10
Set 3: 35 lbs x 8

Rear Delt Reverse Fly (Machine)
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 120 lbs x 13
Set 3: 120 lbs x 11
Set 4: 120 lbs x 8

Front Raise (Cable)
Set 1: 25 lbs x 5 [Warm-up]
Set 2: 35 lbs x 11
Set 3: 35 lbs x 8

Seated Shoulder Press (Machine)
Set 1: 60 lbs x 5 [Warm-up]
Set 2: 100 lbs x 14
Set 3: 100 lbs x 10

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20
Set 2: 50 lbs x 18
Set 3: 50 lbs x 16
Set 4: 50 lbs x 14

Treadmill (Incline)
"132/136"
Set 1: 0.8mi - 15min
 
aimanabolic said:
Tuesday Morning - Shoulders

Lateral Raise (Machine)
Set 1: 60 lbs x 5 [Warm-up]
Set 2: 80 lbs x 15
Set 3: 80 lbs x 12

Cable Cross Body Lateral Raise
Set 1: 35 lbs x 12
Set 2: 35 lbs x 10
Set 3: 35 lbs x 8

Rear Delt Reverse Fly (Machine)
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 120 lbs x 13
Set 3: 120 lbs x 11
Set 4: 120 lbs x 8

Front Raise (Cable)
Set 1: 25 lbs x 5 [Warm-up]
Set 2: 35 lbs x 11
Set 3: 35 lbs x 8

Seated Shoulder Press (Machine)
Set 1: 60 lbs x 5 [Warm-up]
Set 2: 100 lbs x 14
Set 3: 100 lbs x 10

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20
Set 2: 50 lbs x 18
Set 3: 50 lbs x 16
Set 4: 50 lbs x 14

Treadmill (Incline)
"132/136"
Set 1: 0.8mi - 15min
Click to expand...
Killing it bro! Love looking first thing every morning and seeing your consistency
 
Tuesday Lunchtime - Arms

Seated Dip Machine
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 110 lbs x 22
Set 3: 110 lbs x 18

Tricep Overhead Extension (Rope Cable)
Set 1: 45 lbs x 24
Set 2: 45 lbs x 20

Triceps Rope Pushdown
Set 1: 45 lbs x 25
Set 2: 45 lbs x 21

Bicep Curl (Cable)
Set 1: 50 lbs x 5 [Warm-up]
Set 2: 90 lbs x 11
Set 3: 90 lbs x 10
Set 4: 90 lbs x 9

Freemotion Curl (Facing Away, Matrix)
Set 1: 45 lbs x 16
Set 2: 45 lbs x 14
Set 3: 45 lbs x 12

Stair Machine
"136/143"
 

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