Aimanabolic's Fatbody to Cockbody Journey

[aimanabolic]

Back
Monday, Mar 17, 2025 at 4:02am

Single Arm Lat Pulldown
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 175 lbs x 12
Set 3: 175 lbs x 11
Set 4: 175 lbs x 10

Rope Straight Arm Pulldown
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 10

T Bar Row
Set 1: 85 lbs x 8 [Warm-up]
Set 2: 145 lbs x 11
Set 3: 145 lbs x 10
Set 4: 145 lbs x 9

Seated Cable Row - V Grip (Cable)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 155 lbs x 11
Set 3: 155 lbs x 10
Set 4: 155 lbs x 9

Lat Pulldown (Machine)
Set 1: 77.5 lbs x 8 [Warm-up]
Set 2: 152.5 lbs x 12
Set 3: 152.5 lbs x 11
Set 4: 152.5 lbs x 10

XRide (Octane Fitness)
"136/139"
Set 1: 2.2mi - 15min

 

[aimanabolic]

Chest
Monday, Mar 17, 2025 at 12:04pm

Butterfly (Pec Deck)
Set 1: 67.5 lbs x 8 [Warm-up]
Set 2: 117.5 lbs x 15
Set 3: 117.5 lbs x 14
Set 4: 117.5 lbs x 13
Set 5: 90 lbs x 13 [Failure]

Cable Fly Crossovers
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 65 lbs x 13
Set 3: 65 lbs x 11
Set 4: 65 lbs x 9
Set 5: 55 lbs x 9 [Failure]

Incline Chest Press (Machine)
Set 1: 107 lbs x 8 [Warm-up]
Set 2: 197 lbs x 12
Set 3: 197 lbs x 11
Set 4: 197 lbs x 10
Set 5: 162 lbs x 10 [Failure]

Iso-Lateral Chest Press (Machine)
Set 1: 105 lbs x 5 [Warm-up]
Set 2: 155 lbs x 13
Set 3: 155 lbs x 12
Set 4: 155 lbs x 11
Set 5: 135 lbs x 11 [Failure]

XRide (Octane Fitness)
"135/138"
Set 1: 2.1mi - 15min

 

[aimanabolic]

 

[TommyJam]

lats and rear delts improving a ton.......

go to page 34 and look at Jan 18 you posted this same shot......I had to go back and find it b/c the change stood out that much.....

Crazy difference.......

 

[aimanabolic]

lats and rear delts improving a ton.......

go to page 34 and look at Jan 18 you posted this same shot......I had to go back and find it b/c the change stood out that much.....

Crazy difference.......

Ketchup is torturing my back often, it's paying off

Hoping after a cut I'll see some better definition.

 

[aimanabolic]

I remember I used to like Leg day, and then I let @Meetketchup take over my programming. Now I have nightmares before, during and after Leg Days

---

Legs
Tuesday, Mar 18, 2025 at 3:58am

Seated Leg Curl (Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 142.5 lbs x 14
Set 3: 142.5 lbs x 12

Leg Extension (Machine)
Set 1: 112.5 lbs x 8 [Warm-up]
Set 2: 222.5 lbs x 14
Set 3: 222.5 lbs x 12

Calf Press (Machine)
Set 1: 447 lbs x 8 [Warm-up]
Set 2: 627 lbs x 21
Set 3: 627 lbs x 19

Leg Press (Machine)
Set 1: 447 lbs x 5 [Warm-up]
Set 2: 627 lbs x 11
Set 3: 627 lbs x 9

Hack Squat (Machine)
Set 1: 205 lbs x 5 [Warm-up]
Set 2: 255 lbs x 13
Set 3: 255 lbs x 10

Squat (Smith Machine)
Set 1: 85 lbs x 5 [Warm-up]
Set 2: 135 lbs x 12
Set 3: 135 lbs x 10

Bulgarian Split Squat
Set 1: 70 lbs x 12
Set 2: 70 lbs x 10

Upright Bike
"133/135"
Set 1: 2.2mi - 15min

 

[aimanabolic]

Starting to stall a bit on shoulders @Meetketchup the guys said if I add insulin I'll get strong

---

Shoulders
Tuesday, Mar 18, 2025 at 11:55am

Freemotion Rear Delt Flyes
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 12
Set 5: 35 lbs x 10

Cable Cross Body Lateral Raise
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12
Set 4: 35 lbs x 10

Seated Lateral Raise (Dumbbell)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 60 lbs x 12
Set 3: 60 lbs x 11
Set 4: 60 lbs x 10

Smith Machine Shoulder Press (Seated)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 85 lbs x 14
Set 3: 85 lbs x 13
Set 4: 85 lbs x 11

Front Raise (Cable)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 80 lbs x 14
Set 3: 80 lbs x 11

XRide (Octane Fitness)
"134/136"
Set 1: 1.8mi - 15min

 

[aimanabolic]

@Valdosta @JACKED_ @WheyMoreTraps there I asked but I'm sure the answer is hell no

 

[JC33]

@Valdosta @JACKED_ @WheyMoreTraps there I asked but I'm sure the answer is hell no

12IU gh and 40iu log is mild tell him your workouts won’t even count without it

 

[Meetketchup]

Starting to stall a bit on shoulders

Good feedback. If you see this with some other lifts this week that's the beginning signs for us to hit the minicut sooner than later. Keep me posted.

 

[WheyMoreTraps]

@Valdosta @JACKED_ @WheyMoreTraps there I asked but I'm sure the answer is hell no

Always do the opposite that coach says for best results.

 

[aimanabolic]

Good feedback. If you see this with some other lifts this week that's the beginning signs for us to hit the minicut sooner than later. Keep me posted.

So far just shoulders, didn't want to accept it but it's been a grind the last few shoulder workouts.

 

[Meetketchup]

So far just shoulders, didn't want to accept it but it's been a grind the last few shoulder workouts.

I didn't think you'd actually be able to progress as long as you did.

 

[geez3r]

ngl I spent a good 10 seconds try to figure out wtf extra muscle this was you had

 

[geez3r]

dupe

 

[BigD9795]

I remember I used to like Leg day, and then I let @Meetketchup take over my programming. Now I have nightmares before, during and after Leg Days

---

Legs
Tuesday, Mar 18, 2025 at 3:58am

Seated Leg Curl (Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 142.5 lbs x 14
Set 3: 142.5 lbs x 12

Leg Extension (Machine)
Set 1: 112.5 lbs x 8 [Warm-up]
Set 2: 222.5 lbs x 14
Set 3: 222.5 lbs x 12

Calf Press (Machine)
Set 1: 447 lbs x 8 [Warm-up]
Set 2: 627 lbs x 21
Set 3: 627 lbs x 19

Leg Press (Machine)
Set 1: 447 lbs x 5 [Warm-up]
Set 2: 627 lbs x 11
Set 3: 627 lbs x 9

Hack Squat (Machine)
Set 1: 205 lbs x 5 [Warm-up]
Set 2: 255 lbs x 13
Set 3: 255 lbs x 10

Squat (Smith Machine)
Set 1: 85 lbs x 5 [Warm-up]
Set 2: 135 lbs x 12
Set 3: 135 lbs x 10

Bulgarian Split Squat
Set 1: 70 lbs x 12
Set 2: 70 lbs x 10

Upright Bike
"133/135"
Set 1: 2.2mi - 15min

That leg day looks a lot like mine. I do love me some leg day. It’s so much fun doing the penguin walk out to the truck after.

 

[BigD9795]

Starting to stall a bit on shoulders @Meetketchup the guys said if I add insulin I'll get strong

---

Shoulders
Tuesday, Mar 18, 2025 at 11:55am

Freemotion Rear Delt Flyes
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 12
Set 5: 35 lbs x 10

Cable Cross Body Lateral Raise
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 35 lbs x 13
Set 3: 35 lbs x 12
Set 4: 35 lbs x 10

Seated Lateral Raise (Dumbbell)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 60 lbs x 12
Set 3: 60 lbs x 11
Set 4: 60 lbs x 10

Smith Machine Shoulder Press (Seated)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 85 lbs x 14
Set 3: 85 lbs x 13
Set 4: 85 lbs x 11

Front Raise (Cable)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 80 lbs x 14
Set 3: 80 lbs x 11

XRide (Octane Fitness)
"134/136"
Set 1: 1.8mi - 15min

Whaaaa? You get a whole day for shoulders? Lucky devil ! I’m ready for that! Gotta get these shoulders poppin’!

 

[aimanabolic]

Whaaaa? You get a whole day for shoulders? Lucky devil ! I’m ready for that! Gotta get these shoulders poppin’!

I did legs in the AM

 

[aimanabolic]

ngl I spent a good 10 seconds try to figure out wtf extra muscle this was you had

View attachment 174167

I wish that was some extra mass

 

[Meetketchup]

ngl I spent a good 10 seconds try to figure out wtf extra muscle this was you had

There are the biceps, triceps and Aimceps.

 

[aimanabolic]

Arms
Wednesday, Mar 19, 2025 at 4:02am

Preacher Curl (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 12
Set 3: 120 lbs x 11
Set 4: 120 lbs x 9

Triceps Extension (Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 130 lbs x 15
Set 3: 130 lbs x 14
Set 4: 130 lbs x 13

Freemotion Curl (Facing Away)
Set 1: 31 lbs x 8 [Warm-up]
Set 2: 61 lbs x 15
Set 3: 61 lbs x 13
Set 4: 61 lbs x 12

Katana Cable Triceps Extensions
Set 1: 28 lbs x 8 [Warm-up]
Set 2: 58 lbs x 15
Set 3: 58 lbs x 14
Set 4: 58 lbs x 13

Seated Incline Curl (Dumbbell)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 50 lbs x 12
Set 3: 50 lbs x 11
Set 4: 50 lbs x 10

Seated Dip Machine
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 200 lbs x 13
Set 3: 200 lbs x 12
Set 4: 200 lbs x 11

XRide (Octane Fitness)
Set 1: 1.7mi - 15min

 

[aimanabolic]

Was totally gassed after today's cardio, I don't like HIIT cardio anymore

Heat is starting to come back to Texas, for better or for worse.

---

Cardio (HIIT)
Wednesday, Mar 19, 2025 at 11:28am

Crunch (Machine)
Set 1: 197.5 lbs x 18
Set 2: 197.5 lbs x 15
Set 3: 197.5 lbs x 12
Set 4: 197.5 lbs x 10

Cable Twist (Down to up)
Set 1: 40 lbs x 20
Set 2: 40 lbs x 18
Set 3: 40 lbs x 16
Set 4: 40 lbs x 14

Knee Raise Parallel Bars
Set 1: 20 reps
Set 2: 17 reps
Set 3: 15 reps
Set 4: 13 reps

XRide (Octane Fitness)
Set 1: 0.7mi - 5min
Set 2: 0.9mi - 5min
Set 3: 2.4mi - 20min
Set 4: 0.8mi - 5min
Set 5: 0.4mi - 5min

 

[aimanabolic]

Back
Thursday, Mar 20, 2025 at 3:54am

Iso-Lateral Row (Machine)
Set 1: 110 lbs x 8 [Warm-up]
Set 2: 210 lbs x 12
Set 3: 210 lbs x 11
Set 4: 210 lbs x 10

Lat Pulldown (Machine)
Set 1: 90 lbs x 8 [Warm-up]
Set 2: 190 lbs x 12
Set 3: 190 lbs x 11
Set 4: 190 lbs x 10

Single Arm Lat Pulldown
Set 1: 50 lbs x 8 [Warm-up]
Set 2: 100 lbs x 12
Set 3: 100 lbs x 10
Set 4: 100 lbs x 9

Rope Straight Arm Pulldown
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 57.5 lbs x 14
Set 3: 57.5 lbs x 13
Set 4: 57.5 lbs x 12

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

Upright Bike
"134/138"
Set 1: 2.8mi - 15min

 

[aimanabolic]

Chest
Thursday, Mar 20, 2025 at 11:40am

Butterfly (Pec Deck)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 15
Set 3: 120 lbs x 14
Set 4: 120 lbs x 13
Set 5: 120 lbs x 13 [Failure]

Cable Fly Crossovers
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 65 lbs x 13
Set 3: 65 lbs x 12
Set 4: 65 lbs x 10
Set 5: 65 lbs x 10 [Failure]

Incline Chest Press (Machine)
Set 1: 107 lbs x 8 [Warm-up]
Set 2: 197 lbs x 13
Set 3: 197 lbs x 11
Set 4: 197 lbs x 9
Set 5: 162 lbs x 9 [Failure]

Iso-Lateral Chest Press (Machine)
Set 1: 105 lbs x 5 [Warm-up]
Set 2: 155 lbs x 14
Set 3: 155 lbs x 12
Set 4: 155 lbs x 10
Set 5: 135 lbs x 10 [Failure]

XRide (Octane Fitness)
"137/139"
Set 1: 2.2mi - 15min

 

[aimanabolic]

 

[aimanabolic]

Legs
Friday, Mar 21, 2025 at 3:59am

Seated Leg Curl (Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 142.5 lbs x 15
Set 3: 142.5 lbs x 12

Leg Extension (Machine)
Set 1: 112.5 lbs x 8 [Warm-up]
Set 2: 222.5 lbs x 15
Set 3: 222.5 lbs x 12

Calf Press (Machine)
Set 1: 447 lbs x 8 [Warm-up]
Set 2: 627 lbs x 22
Set 3: 627 lbs x 19

Leg Press (Machine)
Set 1: 447 lbs x 5 [Warm-up]
Set 2: 627 lbs x 12
Set 3: 627 lbs x 9

Hack Squat (Machine)
Set 1: 205 lbs x 5 [Warm-up]
Set 2: 255 lbs x 13
Set 3: 255 lbs x 11

Squat (Smith Machine)
Set 1: 85 lbs x 5 [Warm-up]
Set 2: 135 lbs x 12
Set 3: 135 lbs x 11

Bulgarian Split Squat
Set 1: 70 lbs x 12
Set 2: 70 lbs x 11

Upright Bike
"136/139"
Set 1: 2.2mi - 15min

 

[BC22]

View attachment 174484

Please leave some gains for the rest of us.

 

[aimanabolic]

Please leave some gains for the rest of us.

I'll be doing a cut before too much longer, but a coach is probably the best investment you can make.

If for nothing less than accountability, but adherence is a must.

 

[BC22]

I'll be doing a cut before too much longer, but a coach is probably the best investment you can make.

If for nothing less than accountability, but adherence is a must.

100%. I’ve made more progress with coach the last 8 weeks than I could have possibly imagined.

 

[BigD9795]

100%. I’ve made more progress with coach the last 8 weeks than I could have possibly imagined.

Same here. It’s the best decision my wife and I both have made. Very pleased with everything so far. Just have to execute the plan.