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Aimanabolic's Fatbody to Cockbody Journey

Wednesday Morning - Legs​


Seated Leg Curl (Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 110 lbs x 15
Set 3: 110 lbs x 12

Leg Extension (Machine)
Set 1: 135 lbs x 8 [Warm-up]
Set 2: 195 lbs x 15
Set 3: 195 lbs x 12

Leg Press (Machine)
Set 1: 347 lbs x 5 [Warm-up]
Set 2: 527 lbs x 14
Set 3: 527 lbs x 12

Hack Squat (Machine)
"."
Set 1: 225 lbs x 13
Set 2: 225 lbs x 11

Walking Lunges (Quad Focused)
Set 1: 60 lbs x 25
Set 2: 60 lbs x 20

Torso Rotation (Machine)
Set 1: 130 lbs x 20
Set 2: 130 lbs x 19
Set 3: 130 lbs x 18
Set 4: 130 lbs x 17

Upright Bike
"131/136"
Set 1: 3.2mi - 15min
 
Pretty crazy to look back and see how much I've dropped over the past 4 and a half months.

Can't wait to start putting on some of the muscle mass I've lost, but this weight definitely feels better on my knees & ankles.

1000016402.jpg
 
Wednesday Lunchtime - Legs​


Hip Adduction (Machine)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 85 lbs x 12
Set 3: 85 lbs x 10

Hip Abduction (Machine)
Set 1: 145 lbs x 8 [Warm-up]
Set 2: 200 lbs x 15
Set 3: 200 lbs x 13

Lying Leg Curl (Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 110 lbs x 15
Set 3: 110 lbs x 12

Stiff-Legged Deadlift
Set 1: 145 lbs x 5 [Warm-up]
Set 2: 245 lbs x 12
Set 3: 245 lbs x 10

Calf Press (Machine)
Set 1: 427 lbs x 8 [Warm-up]
Set 2: 607 lbs x 20
Set 3: 607 lbs x 18
Set 4: 607 lbs x 15
Set 5: 607 lbs x 12

XRide (Octane Fitness)
"132/137"
Set 1: 2.5mi - 15min
 
Thursday Morning - Chest​


Incline Chest Press (Machine)
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 130 lbs x 15
Set 3: 130 lbs x 13
Set 4: 130 lbs x 12

Chest Press (Machine)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 10

Chest Fly (Machine)
Set 1: 92.5 lbs x 8 [Warm-up]
Set 2: 122.5 lbs x 15
Set 3: 122.5 lbs x 13
Set 4: 122.5 lbs x 10

Cable Fly Crossovers
Set 1: 41 lbs x 15
Set 2: 41 lbs x 12

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20
Set 2: 50 lbs x 19
Set 3: 50 lbs x 16
Set 4: 50 lbs x 14

Upright Bike
"129/134"
Set 1: 3.6mi - 15min
 
Thursday Lunchtime - Back​


Single Arm Lat Pulldown
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 90 lbs x 15
Set 3: 90 lbs x 14
Set 4: 90 lbs x 13
Set 5: 90 lbs x 5 [Failure]

Lat Pulldown (Cable)
Set 1: 115 lbs x 13
Set 2: 115 lbs x 11
Set 3: 115 lbs x 4 [Failure]

Rope Straight Arm Pulldown
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 100 lbs x 14
Set 3: 100 lbs x 12
Set 4: 100 lbs x 4 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 90 lbs x 5 [Warm-up]
Set 2: 165 lbs x 12
Set 3: 165 lbs x 10
Set 4: 165 lbs x 3 [Failure]

T Bar Row
Set 1: 100 lbs x 10
Set 2: 100 lbs x 9
Set 3: 100 lbs x 6 [Failure]

XRide (Octane Fitness)
"133/136"
Set 1: 2.9mi - 15min
 
Very busy day at work today 🥱


Friday Morning - Shoulders

Lateral Raise (Machine)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 85 lbs x 15
Set 3: 85 lbs x 12

Cable Cross Body Lateral Raise
Set 1: 31 lbs x 15
Set 2: 31 lbs x 13
Set 3: 31 lbs x 11

Rear Delt Reverse Fly (Machine)
Set 1: 120 lbs x 15
Set 2: 120 lbs x 13
Set 3: 120 lbs x 11

Front Raise (Cable)
Set 1: 30 lbs x 14
Set 2: 30 lbs x 11

Seated Shoulder Press (Machine)
Set 1: 120 lbs x 15
Set 2: 120 lbs x 12

Torso Rotation (Machine)
Set 1: 130 lbs x 20
Set 2: 130 lbs x 19
Set 3: 130 lbs x 18
Set 4: 130 lbs x 17

Stairmaster
"136/139"
Set 1: 15min 0s
 
I think doing stairs twice in one day was a mistake. 🧑🏼‍🦽


Friday Lunchtime - Arms

Seated Dip Machine
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 100 lbs x 25
Set 3: 100 lbs x 22

Tricep Overhead Extension (Rope Cable)
Set 1: 50 lbs x 25
Set 2: 50 lbs x 21

Triceps Rope Pushdown
Set 1: 55 lbs x 24
Set 2: 55 lbs x 20

Bicep Curl (Cable)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 95 lbs x 12
Set 3: 95 lbs x 11
Set 4: 95 lbs x 10

Freemotion Curl (Facing Away, Matrix)
Set 1: 55 lbs x 14
Set 2: 55 lbs x 12
Set 3: 55 lbs x 9

Stairmaster
"133/141"
Set 1: 15min 0s
 
Weekend - Legs​

Upright Bike
"128/134"
Set 1: 4mi - 15min

Lying Leg Curl (Machine)
Set 1: 85 lbs x 8 [Warm-up]
Set 2: 115 lbs x 15
Set 3: 115 lbs x 13

Leg Extension (Machine)
Set 1: 135 lbs x 8 [Warm-up]
Set 2: 195 lbs x 15
Set 3: 195 lbs x 13

Squat (Smith Machine)
Set 1: 90 lbs x 5 [Warm-up]
Set 2: 140 lbs x 12
Set 3: 140 lbs x 10
Set 4: 140 lbs x 8

Dumbbell SLDL (Single Leg)
Set 1: 50 lbs x 14
Set 2: 50 lbs x 12
Set 3: 50 lbs x 9

Bulgarian Split Squat
Set 1: 50 lbs x 14
Set 2: 50 lbs x 11

Leg Press Calves (Horizontal)
Set 1: 230 lbs x 8 [Warm-up]
Set 2: 335 lbs x 24
Set 3: 335 lbs x 22
Set 4: 335 lbs x 19
Set 5: 335 lbs x 17

Torso Rotation (Machine)
Set 1: 135 lbs x 20
Set 2: 135 lbs x 19
Set 3: 135 lbs x 18
Set 4: 135 lbs x 17
 
Couldn't sleep for the life of me, guess I was too excited for chest day 🙄


Monday Morning - Chest​


Incline Chest Press (Machine)
Set 1: 102 lbs x 5 [Warm-up]
Set 2: 182 lbs x 15
Set 3: 182 lbs x 13
Set 4: 182 lbs x 10

Iso-Lateral Chest Press (Machine)
Set 1: 135 lbs x 14
Set 2: 135 lbs x 11

Butterfly (Pec Deck)
Set 1: 140 lbs x 12
Set 2: 140 lbs x 10
Set 3: 140 lbs x 8

Cable Fly Crossovers
Set 1: 55 lbs x 14
Set 2: 55 lbs x 11

Crunch (Machine)
Set 1: 180 lbs x 19
Set 2: 180 lbs x 17
Set 3: 180 lbs x 14
Set 4: 180 lbs x 10

XRide (Octane Fitness)
"131/135"
Set 1: 2.5mi - 15min
 
Monday Lunchtime - Back


Single Arm Lat Pulldown
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 90 lbs x 15
Set 3: 90 lbs x 14
Set 4: 90 lbs x 13
Set 5: 90 lbs x 5 [Failure]

Lat Pulldown (Cable)
Set 1: 120 lbs x 11
Set 2: 120 lbs x 8
Set 3: 120 lbs x 3 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 135 lbs x 5 [Warm-up]
Set 2: 180 lbs x 10
Set 3: 180 lbs x 6
Set 4: 180 lbs x 2 [Failure]

Rope Straight Arm Pulldown
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 100 lbs x 13
Set 3: 100 lbs x 9
Set 4: 100 lbs x 4 [Failure]

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

Stair Machine
"137/141"
Set 1: 55mi - 15min
 
Tuesday Morning - Shoulders​

Lateral Raise (Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 90 lbs x 15
Set 3: 90 lbs x 12

Rear Delt Reverse Fly (Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 120 lbs x 15
Set 3: 120 lbs x 13
Set 4: 120 lbs x 10

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

Front Raise (Cable)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 30 lbs x 13
Set 3: 30 lbs x 10

Seated Shoulder Press (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 100 lbs x 12
Set 3: 100 lbs x 10

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 19
Set 2: 50 lbs x 17
Set 3: 50 lbs x 14
Set 4: 50 lbs x 12

Stair Machine
"133/138"
Set 1: 45mi - 15min
 
Tuesday Lunchtime - Arms​


Seated Dip Machine
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 20
Set 3: 120 lbs x 16

Tricep Overhead Extension (Rope Cable)
Set 1: 50 lbs x 20
Set 2: 50 lbs x 17

Triceps Rope Pushdown
Set 1: 60 lbs x 18
Set 2: 60 lbs x 15

Bicep Curl (Cable)
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 8

Freemotion Curl (Facing Away, Matrix)
Set 1: 55 lbs x 12
Set 2: 55 lbs x 11
Set 3: 55 lbs x 9

XRide (Octane Fitness)
"127/134"
Set 1: 2.5mi - 15min
 
Feeling weak this morning, pushed through the best I could.

We are going to start the rebound next week, hoping to soak up some calories and put on some of the muscle mass I lost over the past 4-5 months.



Wednesday Morning - Legs​


Seated Leg Curl (Machine)
Set 1: 72.5 lbs x 8 [Warm-up]
Set 2: 112.5 lbs x 11
Set 3: 112.5 lbs x 8

Leg Extension (Machine)
Set 1: 137.5 lbs x 8 [Warm-up]
Set 2: 197.5 lbs x 13
Set 3: 197.5 lbs x 9

Leg Press (Machine)
Set 1: 347 lbs x 5 [Warm-up]
Set 2: 527 lbs x 13
Set 3: 527 lbs x 11

Hack Squat (Machine)
Set 1: 225 lbs x 14
Set 2: 225 lbs x 10

Walking Lunges (Quad Focused)
Set 1: 60 lbs x 24
Set 2: 60 lbs x 20

Torso Rotation (Machine)
Set 1: 140 lbs x 20
Set 2: 140 lbs x 19
Set 3: 140 lbs x 18
Set 4: 140 lbs x 17

Upright Bike
"131/134"
Set 1: 3mi - 15min
 
aimanabolic said:
Feeling weak this morning, pushed through the best I could.

We are going to start the rebound next week, hoping to soak up some calories and put on some of the muscle mass I lost over the past 4-5 months.
Click to expand...
Calories are low the last 2 weeks to deplete the last of the glycogen and burn as much fat as possible to enhance the rebound. Your body is going to hyper respond to the added calories come Sunday. Great patience and hard work getting here. You are in the PERFECT position to enter the lean bulk phase. Most people can't be that patient and rush leading to crap results.

Then when we add gear. Boom.
 
Definitely not setting any PRs this week 😂🫠



Wednesday Lunchtime - Legs​


Hip Adduction (Machine)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 85 lbs x 11
Set 3: 85 lbs x 9

Hip Abduction (Machine)
Set 1: 145 lbs x 8 [Warm-up]
Set 2: 205 lbs x 12
Set 3: 205 lbs x 9

Lying Leg Curl (Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 110 lbs x 15
Set 3: 110 lbs x 12

Stiff-Legged Deadlift
Set 1: 145 lbs x 5 [Warm-up]
Set 2: 245 lbs x 10
Set 3: 245 lbs x 8

Calf Press (Machine)
Set 1: 427 lbs x 8 [Warm-up]
Set 2: 607 lbs x 18
Set 3: 607 lbs x 15
Set 4: 607 lbs x 12
Set 5: 607 lbs x 9
 
Thursday Morning - Chest​


Incline Chest Press (Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 130 lbs x 14
Set 3: 130 lbs x 11
Set 4: 130 lbs x 8

Chest Press (Machine)
Set 1: 100 lbs x 11
Set 2: 100 lbs x 8

Chest Fly (Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 125 lbs x 12
Set 3: 125 lbs x 10
Set 4: 125 lbs x 8

Cable Fly Crossovers
Set 1: 41 lbs x 13
Set 2: 41 lbs x 10

MTS Abdominal Crunch (Hammer Strength)
Set 1: 50 lbs x 20
Set 2: 50 lbs x 16
Set 3: 50 lbs x 13
Set 4: 50 lbs x 10

Upright Bike
"127/132"
Set 1: 3.2mi - 15min
 
Thursday Lunchtime - Back​


Single Arm Lat Pulldown
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 90 lbs x 15
Set 3: 90 lbs x 13
Set 4: 90 lbs x 10
Set 5: 90 lbs x 3 [Failure]

Lat Pulldown (Cable)
Set 1: 115 lbs x 12
Set 2: 115 lbs x 10
Set 3: 115 lbs x 3 [Failure]

Rope Straight Arm Pulldown
Set 1: 80 lbs x 5 [Warm-up]
Set 2: 100 lbs x 13
Set 3: 100 lbs x 10
Set 4: 100 lbs x 2 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 90 lbs x 5 [Warm-up]
Set 2: 165 lbs x 11
Set 3: 165 lbs x 8
Set 4: 165 lbs x 2 [Failure]

T Bar Row
Set 1: 100 lbs x 9
Set 2: 100 lbs x 7
Set 3: 100 lbs x 2 [Failure]

XRide (Octane Fitness)
"126/131"
Set 1: 2.5mi - 15min
 
Friday Lunchtime - Arms​


Seated Dip Machine
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 110 lbs x 18
Set 3: 110 lbs x 14

Tricep Overhead Extension (Rope Cable)
Set 1: 55 lbs x 18
Set 2: 55 lbs x 13

Triceps Rope Pushdown
Set 1: 55 lbs x 21
Set 2: 55 lbs x 15

Bicep Curl (Cable)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 90 lbs x 12
Set 3: 90 lbs x 10
Set 4: 90 lbs x 9

Freemotion Curl (Facing Away, Matrix)
Set 1: 55 lbs x 12
Set 2: 55 lbs x 10
Set 3: 55 lbs x 8

XRide (Octane Fitness)
"125/131"
Set 1: 2.2mi - 15min
 
Weekend - Legs​

Upright Bike
"127/133"
Set 1: 3.4mi - 15min

Lying Leg Curl (Machine)
Set 1: 85 lbs x 8 [Warm-up]
Set 2: 115 lbs x 14
Set 3: 115 lbs x 11

Leg Extension (Machine)
Set 1: 135 lbs x 8 [Warm-up]
Set 2: 195 lbs x 13
Set 3: 195 lbs x 10

Squat (Smith Machine)
Set 1: 90 lbs x 5 [Warm-up]
Set 2: 140 lbs x 11
Set 3: 140 lbs x 9
Set 4: 140 lbs x 7

Dumbbell SLDL (Single Leg)
Set 1: 50 lbs x 13
Set 2: 50 lbs x 11
Set 3: 50 lbs x 9

Bulgarian Split Squat
Set 1: 50 lbs x 13
Set 2: 50 lbs x 10

Leg Press Calves (Horizontal)
Set 1: 230 lbs x 8 [Warm-up]
Set 2: 335 lbs x 19
Set 3: 335 lbs x 16
Set 4: 335 lbs x 14
Set 5: 335 lbs x 12

Torso Rotation (Machine)
Set 1: 140 lbs x 19
Set 2: 140 lbs x 16
Set 3: 140 lbs x 13
Set 4: 140 lbs x 10
 
aimanabolic said:
Weekend - Legs​

Upright Bike
"127/133"
Set 1: 3.4mi - 15min

Lying Leg Curl (Machine)
Set 1: 85 lbs x 8 [Warm-up]
Set 2: 115 lbs x 14
Set 3: 115 lbs x 11

Leg Extension (Machine)
Set 1: 135 lbs x 8 [Warm-up]
Set 2: 195 lbs x 13
Set 3: 195 lbs x 10

Squat (Smith Machine)
Set 1: 90 lbs x 5 [Warm-up]
Set 2: 140 lbs x 11
Set 3: 140 lbs x 9
Set 4: 140 lbs x 7

Dumbbell SLDL (Single Leg)
Set 1: 50 lbs x 13
Set 2: 50 lbs x 11
Set 3: 50 lbs x 9

Bulgarian Split Squat
Set 1: 50 lbs x 13
Set 2: 50 lbs x 10

Leg Press Calves (Horizontal)
Set 1: 230 lbs x 8 [Warm-up]
Set 2: 335 lbs x 19
Set 3: 335 lbs x 16
Set 4: 335 lbs x 14
Set 5: 335 lbs x 12

Torso Rotation (Machine)
Set 1: 140 lbs x 19
Set 2: 140 lbs x 16
Set 3: 140 lbs x 13
Set 4: 140 lbs x 10
Click to expand...

Bro...you're a str8 machine...love it man!! Don't stop won't stop..HELL YA


Sent from my iPhone using Tapatalk
 
Update for the followers...

@aimanabolic came to me about 7 weeks ago. Prior to that was doing a long/hard cut dropping a good amount of weight. We decided to squeeze out the last bit of fat and in that these last 7 weeks he dropped another tough 10lbs, while keeping/gaining strength. We're at a point now where his body composition has drastically improved, metabolism is roaring and ready to soak up some calories with a controlled reverse out and lean mass phase.

As of today, we're increasing carbs 50g/day, moving to a 5-day split keeping his 2x/day routine, while emphasizing his week areas back/shoulders hotting them 3 times per week. This will really help with his x frame.

Still on TRT doses, we will be running a cycle when the time is right.

He's way too modest and never boasts about anything. I'm doing it for him. He's worked super hard, is 100% consistent and can't wait to see the coming weeks of progress.
 
First day on the rebound, energy was already a little better than it has been. Looking only to get stronger from here.


Monday AM (Back 1/3)

Single Arm Lat Pulldown
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 100 lbs x 13
Set 3: 100 lbs x 12
Set 4: 100 lbs x 11

T Bar Row
Set 1: 75 lbs x 5 [Warm-up]
Set 2: 110 lbs x 12
Set 3: 110 lbs x 9

Seated Cable Row - V Grip (Cable)
Set 1: 160 lbs x 12
Set 2: 160 lbs x 11
Set 3: 160 lbs x 10

Rope Straight Arm Pulldown
Set 1: 60 lbs x 5 [Warm-up]
Set 2: 100 lbs x 15
Set 3: 100 lbs x 11

Lat Pulldown (Machine)
Set 1: 100 lbs x 12
Set 2: 100 lbs x 10

Crunch (Machine)
Set 1: 150 lbs x 20
Set 2: 150 lbs x 18
Set 3: 150 lbs x 14
Set 4: 150 lbs x 10

Treadmill (Incline)
"109/116"
Set 1: 0.8mi - 15min
 
I don't think I've ever been this conditioned in my life, vascularity like crazy.

Energy fell off since this morning but strength was still good to go. I'm sure I'll level out by the end of the week.


Monday PM (Shoulders 1/3)

Seated Lateral Raise (Dumbbell)
Set 1: 20 lbs x 8
Set 2: 40 lbs x 12
Set 3: 40 lbs x 11

Cable Cross Body Lateral Raise (SNAP)
Set 1: 25 lbs x 15
Set 2: 25 lbs x 12
Set 3: 25 lbs x 10

Freemotion Rear Delt Flyes
Set 1: 15 lbs x 15
Set 2: 15 lbs x 12
Set 3: 15 lbs x 10

Seated Shoulder Press (Machine)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 70 lbs x 12
Set 3: 70 lbs x 11
Set 4: 70 lbs x 10

Front Raise (Cable)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 30 lbs x 16
Set 3: 30 lbs x 15

XRide (Octane Fitness)
"109/115"
Set 1: 2.8mi - 15min
 
Tuesday AM (Legs 1/2)

Seated Leg Curl (Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 110 lbs x 12
Set 3: 110 lbs x 9

Leg Extension (Machine)
Set 1: 130 lbs x 8 [Warm-up]
Set 2: 190 lbs x 13
Set 3: 190 lbs x 11

Calf Press (Machine)
Set 1: 347 lbs x 8 [Warm-up]
Set 2: 527 lbs x 20
Set 3: 527 lbs x 17

Leg Press (Machine)
Set 1: 347 lbs x 8 [Warm-up]
Set 2: 527 lbs x 11
Set 3: 527 lbs x 9

Hack Squat (Machine)
Set 1: 225 lbs x 11
Set 2: 225 lbs x 9

Squat (Smith Machine)
Set 1: 90 lbs x 12
Set 2: 90 lbs x 10

Bulgarian Split Squat
Set 1: 50 lbs x 12
Set 2: 50 lbs x 9
 

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