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Aimanabolic's Fatbody to Cockbody Journey

Meetketchup said:
Dexa's are cool for consistency over time for basic progress, but don't kid yourself on its sure-fire accuracy. Many variables can alter the reading on hydration, food in gut, sodium level, moving during the scan, etc. Cool for a baseline, but just don't take it as gospel that's all. You are much higher than 18% bodyfat. Please don't take my post the wrong way, it's just people will fall in love with dexa's. :)
Click to expand...
I agree. It does make sense about the various variables that can affect the accuracy of any test. Probably not a method out there that is 100% accurate especially for what a normal person can afford. But it’s probably the best you can do for what it is and not getting insanely expensive to do. But for sure as long as you’re using the same method each time it will be accurate depending on the variables that can effect accuracy.
 
BigD9795 said:
I agree. It does make sense about the various variables that can affect the accuracy of any test. Probably not a method out there that is 100% accurate especially for what a normal person can afford. But it’s probably the best you can do for what it is and not getting insanely expensive to do. But for sure as long as you’re using the same method each time it will be accurate depending on the variables that can effect accuracy.
Click to expand...
Yeah I use Dexa and my gym's in body scale to gauge that I'm going in the right direction.

At the end of the day the mirror and pictures (of our back especially) are the best way to actually gauge our progress.
 
aimanabolic said:
Yeah I use Dexa and my gym's in body scale to gauge that I'm going in the right direction.

At the end of the day the mirror and pictures (of our back especially) are the best way to actually gauge our progress.
Click to expand...
Yeah, I found the InBody scan to be wildly erratic on its readings for me. I just stick with the DEXA every 6 months.
 
BigD9795 said:
Yeah, I found the InBody scan to be wildly erratic on its readings for me. I just stick with the DEXA every 6 months.
Click to expand...
The Dexa is at least close. The InBody is flat out awful. :)

The Inbody had me at 1% when I was probably 8-9% 7 weeks out from a show. That means I competed at like -7% body fat. Meaning I was a dead skeleton.
 
Legs
Sunday, Jan 05, 2025 at 9:33am

Calf Press (Machine)
Set 1: 417 lbs x 8 [Warm-up]
Set 2: 597 lbs x 18
Set 3: 597 lbs x 16

Leg Press (Machine)
Set 1: 417 lbs x 5 [Warm-up]
Set 2: 597 lbs x 10
Set 3: 597 lbs x 9

Seated Leg Curl (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 13
Set 3: 130 lbs x 11

Leg Extension (Machine)
Set 1: 125 lbs x 5 [Warm-up]
Set 2: 205 lbs x 13
Set 3: 205 lbs x 12

Hack Squat (Machine)
Set 1: 175 lbs x 5 [Warm-up]
Set 2: 225 lbs x 13
Set 3: 225 lbs x 11

Squat (Smith Machine)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 115 lbs x 12
Set 3: 115 lbs x 11

Bulgarian Split Squat
Set 1: 50 lbs x 13
Set 2: 50 lbs x 12

Upright Bike
"128/131"
Set 1: 2.7mi - 15min
 
Chest
Monday, Jan 06, 2025 at 4:23am

Cable Fly Crossovers
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 55 lbs x 13
Set 3: 55 lbs x 12
Set 4: 55 lbs x 10

Butterfly (Pec Deck)
Set 1: 45 lbs x 8 [Warm-up]
Set 2: 85 lbs x 15
Set 3: 85 lbs x 14
Set 4: 85 lbs x 13

Incline Chest Press (Machine)
Set 1: 62 lbs x 8 [Warm-up]
Set 2: 157 lbs x 12
Set 3: 157 lbs x 11
Set 4: 157 lbs x 9

Iso-Lateral Chest Press (Machine)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 115 lbs x 13
Set 3: 115 lbs x 12
Set 4: 115 lbs x 11

XRide (Octane Fitness)
"129/131"
Set 1: 1.9mi - 15min
 
Shit hit different today, was doing a lot of heavy lifting at work just before I broke off for lunch 💀


Back
Monday, Jan 06, 2025 at 12:07pm

Single Arm Lat Pulldown
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 150 lbs x 12
Set 3: 150 lbs x 11
Set 4: 150 lbs x 10

T Bar Row
Set 1: 75 lbs x 5 [Warm-up]
Set 2: 125 lbs x 13
Set 3: 125 lbs x 12
Set 4: 125 lbs x 10

Seated Cable Row - V Grip (Cable)
Set 1: 90 lbs x 8 [Warm-up]
Set 2: 180 lbs x 10
Set 3: 165 lbs x 10
Set 4: 150 lbs x 10

Rope Straight Arm Pulldown
Set 1: 60 lbs x 5 [Warm-up]
Set 2: 110 lbs x 15
Set 3: 110 lbs x 13
Set 4: 110 lbs x 10

Lat Pulldown (Machine)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 11
Set 3: 130 lbs x 9

XRide (Octane Fitness)
"132/136"
Set 1: 1.9mi - 15min
 
It's too cold for weak legs 😂😭 below freezing isn't normal for my body.


Legs
Tuesday, Jan 07, 2025 at 3:56am

Seated Leg Curl (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 14
Set 3: 130 lbs x 12

Leg Extension (Machine)
Set 1: 127.5 lbs x 5 [Warm-up]
Set 2: 207.5 lbs x 13
Set 3: 207.5 lbs x 12

Calf Press (Machine)
Set 1: 417 lbs x 8 [Warm-up]
Set 2: 597 lbs x 20
Set 3: 597 lbs x 17

Leg Press (Machine)
Set 1: 417 lbs x 5 [Warm-up]
Set 2: 597 lbs x 11
Set 3: 597 lbs x 10

Hack Squat (Machine)
Set 1: 195 lbs x 5 [Warm-up]
Set 2: 245 lbs x 11
Set 3: 245 lbs x 10

Squat (Smith Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 120 lbs x 11
Set 3: 120 lbs x 10

Bulgarian Split Squat
Set 1: 60 lbs x 11
Set 2: 60 lbs x 8

Upright Bike
"131/134"
Set 1: 2.8mi - 15min
 
Didn't realize I never posted my lunch workout yesterday. Was pretty dead afterwards so makes sense 😂


Shoulders
Tuesday, Jan 07, 2025 at 11:46am

Seated Lateral Raise (Dumbbell)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 50 lbs x 14
Set 3: 50 lbs x 12
Set 4: 50 lbs x 11

Cable Cross Body Lateral Raise
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 40 lbs x 13
Set 3: 40 lbs x 10
Set 4: 35 lbs x 10

Freemotion Rear Delt Flyes
Set 1: 15 lbs x 17
Set 2: 15 lbs x 16
Set 3: 15 lbs x 15
Set 4: 15 lbs x 14

Front Raise (Cable)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 50 lbs x 16
Set 3: 50 lbs x 14

Seated Shoulder Press (Machine)
Set 1: 67.5 lbs x 5 [Warm-up]
Set 2: 117.5 lbs x 12
Set 3: 117.5 lbs x 11
Set 4: 117.5 lbs x 10

XRide (Octane Fitness)
"127/131"
Set 1: 2mi - 15min
 
Arms
Wednesday, Jan 08, 2025 at 4:01am

Seated Dip Machine
Set 1: 95 lbs x 8 [Warm-up]
Set 2: 185 lbs x 13
Set 3: 185 lbs x 12
Set 4: 185 lbs x 11

Triceps Pushdown
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 135 lbs x 14
Set 3: 135 lbs x 12
Set 4: 135 lbs x 11

Triceps Extension (Machine)
"8"
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 110 lbs x 15
Set 3: 110 lbs x 14
Set 4: 110 lbs x 13

Preacher Curl (Machine)
"6"
Set 1: 55 lbs x 8 [Warm-up]
Set 2: 105 lbs x 12
Set 3: 105 lbs x 11
Set 4: 105 lbs x 10

Freemotion Curl (Facing Away)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 45 lbs x 17
Set 3: 45 lbs x 15
Set 4: 45 lbs x 14

Seated Incline Curl (Dumbbell)
Set 1: 30 lbs x 15
Set 2: 30 lbs x 13
Set 3: 30 lbs x 11

Upright Bike
"128/131"
Set 1: 2.8mi - 15min
 
I need to bulk, I miss my winter coat. Texas ain't supposed to see freezing temps 😭🥶

Forgot to post yesterday's lunch session.


Cardio
Wednesday, Jan 08, 2025 at 12:12pm

Cable Crunch
Set 1: 60 lbs x 20
Set 2: 60 lbs x 18
Set 3: 60 lbs x 16
Set 4: 60 lbs x 14

Knee Raise Parallel Bars
Set 1: 19 reps
Set 2: 17 reps
Set 3: 13 reps
Set 4: 10 reps

Cable Twist (Down to up)
Set 1: 20 lbs x 18
Set 2: 20 lbs x 15
Set 3: 20 lbs x 12
Set 4: 20 lbs x 10

Upright Bike
"126/131"
Set 1: 6.7mi - 35min


Back
Thursday, Jan 09, 2025 at 4:04am

Single Arm Lat Pulldown
Set 1: 47.5 lbs x 8 [Warm-up]
Set 2: 85 lbs x 13
Set 3: 85 lbs x 12
Set 4: 85 lbs x 10

T Bar Row
Set 1: 145 lbs x 13
Set 2: 145 lbs x 12
Set 3: 145 lbs x 10

Iso-Lateral Row (Machine)
Set 1: 90 lbs x 8 [Warm-up]
Set 2: 190 lbs x 13
Set 3: 190 lbs x 12
Set 4: 190 lbs x 9

Lat Pulldown (Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 160 lbs x 13
Set 3: 160 lbs x 12
Set 4: 160 lbs x 11

Rope Straight Arm Pulldown
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 47.5 lbs x 14
Set 3: 47.5 lbs x 13
Set 4: 47.5 lbs x 11

Upright Bike
"130/132"
Set 1: 2.8mi - 15min
 
Chest
Thursday, Jan 09, 2025 at 11:53am

Butterfly (Pec Deck)
Set 1: 47.5 lbs x 8 [Warm-up]
Set 2: 87.5 lbs x 16
Set 3: 87.5 lbs x 15
Set 4: 87.5 lbs x 14

Iso-Lateral Chest Press (Machine)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 125 lbs x 12
Set 3: 125 lbs x 11
Set 4: 125 lbs x 10

Incline Chest Press (Machine)
Set 1: 72 lbs x 8 [Warm-up]
Set 2: 162 lbs x 12
Set 3: 162 lbs x 11
Set 4: 162 lbs x 10

Cable Fly Crossovers
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 55 lbs x 14
Set 3: 55 lbs x 12
Set 4: 45 lbs x 12

XRide (Octane Fitness)
"130/134"
Set 1: 1.7mi - 15min
 
Legs
Friday, Jan 10, 2025 at 3:56am

Seated Leg Curl (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 14
Set 3: 130 lbs x 13

Leg Extension (Machine)
Set 1: 127.5 lbs x 5 [Warm-up]
Set 2: 207.5 lbs x 14
Set 3: 207.5 lbs x 12

Calf Press (Machine)
Set 1: 417 lbs x 8 [Warm-up]
Set 2: 597 lbs x 21
Set 3: 597 lbs x 18

Leg Press (Machine)
Set 1: 417 lbs x 5 [Warm-up]
Set 2: 597 lbs x 12
Set 3: 597 lbs x 10

Hack Squat (Machine)
Set 1: 195 lbs x 5 [Warm-up]
Set 2: 245 lbs x 12
Set 3: 245 lbs x 10

Squat (Smith Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 10

Bulgarian Split Squat
Set 1: 60 lbs x 11
Set 2: 60 lbs x 9

Upright Bike
"126/131"
Set 1: 2.6mi - 15min
 
@dcdogz we call him Sammy because one time Johnny was …typing “aimy” and it auto corrected to Sammy so aimy is basically just Sammy. Sammy works hard so it’s cool
 
Shoulders
Friday, Jan 10, 2025 at 11:55am

Seated Lateral Raise (Dumbbell)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 50 lbs x 15
Set 3: 50 lbs x 14
Set 4: 50 lbs x 12

Front Raise (Cable)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 55 lbs x 13
Set 3: 55 lbs x 12

Seated Shoulder Press (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 10
Set 4: 120 lbs x 8

Cable Cross Body Lateral Raise
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 35 lbs x 15
Set 3: 35 lbs x 12
Set 4: 35 lbs x 9

Freemotion Rear Delt Flyes
Set 1: 15 lbs x 18
Set 2: 15 lbs x 16
Set 3: 15 lbs x 15
Set 4: 15 lbs x 14

XRide (Octane Fitness)
"133/137"
Set 1: 1.9mi - 15min
 
Rest Pause on Back has me feeling like a Ninja Turtle again 😅🥵


Back
Monday, Jan 13, 2025 at 4:03am

Single Arm Lat Pulldown
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 150 lbs x 13
Set 3: 150 lbs x 11
Set 4: 150 lbs x 10
Set 5: 150 lbs x 4 [Failure]

T Bar Row
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 125 lbs x 14
Set 3: 125 lbs x 13
Set 4: 125 lbs x 11
Set 5: 125 lbs x 3 [Failure]

Seated Cable Row - V Grip (Cable)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 140 lbs x 12
Set 3: 140 lbs x 11
Set 4: 140 lbs x 10
Set 5: 140 lbs x 3 [Failure]

Rope Straight Arm Pulldown
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 100 lbs x 15
Set 3: 100 lbs x 14
Set 4: 100 lbs x 12
Set 5: 100 lbs x 4 [Failure]

Lat Pulldown (Machine)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 11
Set 3: 130 lbs x 10
Set 4: 130 lbs x 3 [Failure]

XRide (Octane Fitness)
"129/133"
Set 1: 1.8mi - 15min
 
Ouch 🤕 Rest Pause sets on Chest and Back in one day.

🥵 I need to take preworkout just to finish my day now 🤣


Chest
Monday, Jan 13, 2025 at 12:07pm

Cable Fly Crossovers
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 55 lbs x 15
Set 3: 55 lbs x 12
Set 4: 45 lbs x 10
Set 5: 45 lbs x 3 [Failure]

Butterfly (Pec Deck)
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 90 lbs x 14
Set 3: 90 lbs x 13
Set 4: 90 lbs x 12
Set 5: 90 lbs x 5 [Failure]

Iso-Lateral Chest Press (Machine)
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 135 lbs x 12
Set 3: 135 lbs x 11
Set 4: 135 lbs x 10
Set 5: 135 lbs x 4 [Failure]

Incline Chest Press (Machine)
Set 1: 72 lbs x 8 [Warm-up]
Set 2: 162 lbs x 12
Set 3: 162 lbs x 11
Set 4: 162 lbs x 10
Set 5: 162 lbs x 3 [Failure]

XRide (Octane Fitness)
"131/134"
Set 1: 1.7mi - 15min
 
I'm getting really close to throwing up at the gym 🤣 leg muscles are dead.


Legs
Tuesday, Jan 14, 2025 at 3:48am

Seated Leg Curl (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 130 lbs x 15
Set 3: 130 lbs x 13

Calf Press (Machine)
Set 1: 397 lbs x 8 [Warm-up]
Set 2: 617 lbs x 18
Set 3: 617 lbs x 16

Leg Press (Machine)
Set 1: 397 lbs x 5 [Warm-up]
Set 2: 617 lbs x 10
Set 3: 617 lbs x 9

Leg Extension (Machine)
Set 1: 110 lbs x 8 [Warm-up]
Set 2: 210 lbs x 13
Set 3: 210 lbs x 12

Hack Squat (Machine)
Set 1: 195 lbs x 5 [Warm-up]
Set 2: 245 lbs x 11
Set 3: 245 lbs x 10

Squat (Smith Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 11

Bulgarian Split Squat
Set 1: 60 lbs x 11
Set 2: 60 lbs x 10

Upright Bike
"128/134"
Set 1: 2.6mi - 15min
 
Seriously leaving everything at the gym, I wish I could just lay down after these gym sessions but back to work I go 🤣


Shoulders
Tuesday, Jan 14, 2025 at 11:46am

Freemotion Rear Delt Flyes
Set 1: 20 lbs x 15
Set 2: 20 lbs x 14
Set 3: 20 lbs x 13
Set 4: 20 lbs x 12

Cable Cross Body Lateral Raise
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 35 lbs x 16
Set 3: 35 lbs x 14
Set 4: 35 lbs x 9

Seated Lateral Raise (Dumbbell)
Set 1: 30 lbs x 5 [Warm-up]
Set 2: 50 lbs x 16
Set 3: 50 lbs x 14
Set 4: 50 lbs x 13

Front Raise (Cable)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 55 lbs x 15
Set 3: 55 lbs x 12

Seated Shoulder Press (Machine)
Set 1: 57.5 lbs x 8 [Warm-up]
Set 2: 117.5 lbs x 126
Set 3: 117.5 lbs x 10
Set 4: 117.5 lbs x 8

XRide (Octane Fitness)
"128/130"
Set 1: 1.8mi - 15min
 
aimanabolic said:
Seriously leaving everything at the gym, I wish I could just lay down after these gym sessions but back to work I go 🤣


Shoulders
Tuesday, Jan 14, 2025 at 11:46am

Freemotion Rear Delt Flyes
Set 1: 20 lbs x 15
Set 2: 20 lbs x 14
Set 3: 20 lbs x 13
Set 4: 20 lbs x 12

Cable Cross Body Lateral Raise
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 35 lbs x 16
Set 3: 35 lbs x 14
Set 4: 35 lbs x 9

Seated Lateral Raise (Dumbbell)
Set 1: 30 lbs x 5 [Warm-up]
Set 2: 50 lbs x 16
Set 3: 50 lbs x 14
Set 4: 50 lbs x 13

Front Raise (Cable)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 55 lbs x 15
Set 3: 55 lbs x 12

Seated Shoulder Press (Machine)
Set 1: 57.5 lbs x 8 [Warm-up]
Set 2: 117.5 lbs x 126
Set 3: 117.5 lbs x 10
Set 4: 117.5 lbs x 8

XRide (Octane Fitness)
"128/130"
Set 1: 1.8mi - 15min
Click to expand...
were your delts exploding with those sets? can you lift a soda can? :)
 

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