Aimanabolic's Fatbody to Cockbody Journey

[dcdogz]

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.

minicut/cut will be your true tell! lock in for it!
i was having trouble being able to tell where I had put some meat on, i was just so swollen and bloated with food and androgens.
holy moly, literally within like 5 -6 days I could see it all.
amazing! like everyone says coach was the best thing I coulda done for myself

i dont usually invest in myself, because I dont want to throw my money away

this time it paid off! more progress from july to now then i did in years and years and years of chugging away at the gym.

 

[aimanabolic]

i dont usually invest in myself, because I dont want to throw my money away

Yourself is the only investment that isn't throwing money away.

 

[Tresto]

I say invest in yourself, that’s the one thing YOU have full control and responsibility over. The only thing really in this day and age.

 

[PlatePusher]

Looking good. Mad respect

 

[aimanabolic]

@Meetketchup inched up ever so slightly on shoulders today, 100% same on rear delts though.

---

Shoulders
Friday, Mar 21, 2025 at 11:49am

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 14
Set 3: 35 lbs x 13
Set 4: 35 lbs x 11

Seated Lateral Raise (Dumbbell)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 60 lbs x 13
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 12

Front Raise (Cable)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 80 lbs x 14
Set 3: 80 lbs x 12

XRide (Octane Fitness)
"138/139"
Set 1: 1.8mi - 15min

 

[aimanabolic]

Rough weekend, lots of projects going on

Catching up on logging my workouts.

---

Back
Monday, Mar 24, 2025 at 3:46am

Single Arm Lat Pulldown
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 175 lbs x 13
Set 3: 175 lbs x 12
Set 4: 175 lbs x 11

Lat Pulldown (Machine)
Set 1: 77.5 lbs x 8 [Warm-up]
Set 2: 155 lbs x 12
Set 3: 155 lbs x 11
Set 4: 155 lbs x 9

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 11

T Bar Row
Set 1: 85 lbs x 8 [Warm-up]
Set 2: 145 lbs x 12
Set 3: 145 lbs x 11
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 12
Set 3: 155 lbs x 10
Set 4: 155 lbs x 9

XRide (Octane Fitness)
"133/137"
Set 1: 2.3mi - 15min

 

[aimanabolic]

Kinda feel like I tweaked my right shoulder at some point during this chest workout.

Hopefully it won't interfere with my actual shoulder workout later today.

---

Chest
Monday, Mar 24, 2025 at 11:59am

Butterfly (Pec Deck)
Set 1: 62.5 lbs x 8 [Warm-up]
Set 2: 122.5 lbs x 15
Set 3: 122.5 lbs x 14
Set 4: 122.5 lbs x 13
Set 5: 82.5 lbs x 15 [Drop]

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 11
Set 5: 45 lbs x 12 [Drop]

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 10
Set 5: 157 lbs x 12 [Drop]

Iso-Lateral Chest Press (Machine)
Set 1: 110 lbs x 5 [Warm-up]
Set 2: 160 lbs x 12
Set 3: 160 lbs x 10
Set 4: 160 lbs x 8
Set 5: 110 lbs x 12 [Drop]

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

 

[aimanabolic]

Gotta love them leg days, even with just one exercise for hammys they are feeling toast.

---

Legs
Tuesday, Mar 25, 2025 at 3:58am

Seated Leg Curl (Machine)
Set 1: 72.5 lbs x 8 [Warm-up]
Set 2: 145 lbs x 15
Set 3: 145 lbs x 13

Leg Extension (Machine)
Set 1: 112.5 lbs x 8 [Warm-up]
Set 2: 225 lbs x 15
Set 3: 225 lbs x 12

Calf Press (Machine)
Set 1: 367 lbs x 8 [Warm-up]
Set 2: 637 lbs x 21
Set 3: 637 lbs x 19

Leg Press (Machine)
Set 1: 367 lbs x 8 [Warm-up]
Set 2: 637 lbs x 11
Set 3: 637 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 12

Squat (Smith Machine)
Set 1: 85 lbs x 5 [Warm-up]
Set 2: 135 lbs x 13
Set 3: 135 lbs x 11

Bulgarian Split Squat
Set 1: 70 lbs x 13
Set 2: 70 lbs x 11

Upright Bike
"132/146"
Set 1: 2.2mi - 15min

 

[aimanabolic]

Shoulders felt weird from yesterday but still got it in.

Work has been crazy this week, have some more projects for the rest of the week.

Can't let work get in the way of my workouts

---

Shoulders
Tuesday, Mar 25, 2025 at 11:53am

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 14
Set 3: 35 lbs x 13
Set 4: 35 lbs x 12

Seated Lateral Raise (Dumbbell)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 50 lbs x 16
Set 3: 50 lbs x 15
Set 4: 50 lbs x 14

Smith Machine Shoulder Press (Seated)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 85 lbs x 15
Set 3: 85 lbs x 13
Set 4: 85 lbs x 12

Front Raise (Cable)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 80 lbs x 15
Set 3: 80 lbs x 13

XRide (Octane Fitness)
"134/136"
Set 1: 1.9mi - 15min

 

[aimanabolic]

Busy gym this morning, usually hate it but everyone was actually putting in work. Definitely was a good atmosphere.

---

Arms
Wednesday, Mar 26, 2025 at 3:54am

Preacher Curl (Machine)
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 13
Set 3: 120 lbs x 12
Set 4: 120 lbs x 10

Triceps Extension (Machine)
Set 1: 70 lbs x 8 [Warm-up]
Set 2: 130 lbs x 16
Set 3: 130 lbs x 15
Set 4: 130 lbs x 14

Freemotion Curl (Facing Away)
Set 1: 31 lbs x 8 [Warm-up]
Set 2: 61 lbs x 15
Set 3: 61 lbs x 14
Set 4: 61 lbs x 13

Katana Cable Triceps Extensions
Set 1: 28 lbs x 8 [Warm-up]
Set 2: 58 lbs x 16
Set 3: 58 lbs x 15
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: 105 lbs x 8 [Warm-up]
Set 2: 205 lbs x 12
Set 3: 205 lbs x 11
Set 4: 205 lbs x 10

XRide (Octane Fitness)
"136/139"
Set 1: 1.8mi - 15min

 

[aimanabolic]

Cardio (HIIT)
Wednesday, Mar 26, 2025 at 11:31am

Crunch (Machine)
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 200 lbs x 18
Set 3: 200 lbs x 15
Set 4: 200 lbs x 13
Set 5: 200 lbs x 11

Cable Twist (Down to up)
Set 1: 25 lbs x 8 [Warm-up]
Set 2: 45 lbs x 20
Set 3: 45 lbs x 18
Set 4: 45 lbs x 16
Set 5: 45 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: 1mi - 5min
Set 3: 2.4mi - 20min
Set 4: 0.7mi - 5min
Set 5: 0.4mi - 5min

 

[aimanabolic]

Chest
Thursday, Mar 27, 2025 at 4:09am

Butterfly (Pec Deck)
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 12
Set 5: 85 lbs x 13 [Drop]

Cable Fly Crossovers
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 65 lbs x 14
Set 3: 65 lbs x 12
Set 4: 65 lbs x 11
Set 5: 45 lbs x 12 [Drop]

Incline Chest Press (Machine)
Set 1: 107 lbs x 8 [Warm-up]
Set 2: 197 lbs x 13
Set 3: 197 lbs x 12
Set 4: 197 lbs x 10
Set 5: 157 lbs x 11 [Drop]

Iso-Lateral Chest Press (Machine)
Set 1: 110 lbs x 5 [Warm-up]
Set 2: 160 lbs x 12
Set 3: 160 lbs x 10
Set 4: 160 lbs x 9
Set 5: 110 lbs x 11 [Drop]

XRide (Octane Fitness)
"133/135"
Set 1: 2.2mi - 15min

 

[Doug 64]

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.

I enjoy hugging the handrail walking down the stairs afterwards... never a dull moment!

 

[aimanabolic]

Back
Thursday, Mar 27, 2025 at 11:50am

Single Arm Lat Pulldown
Set 1: 105 lbs x 8 [Warm-up]
Set 2: 180 lbs x 11
Set 3: 180 lbs x 10
Set 4: 180 lbs x 9

Lat Pulldown (Machine)
Set 1: 77.5 lbs x 8 [Warm-up]
Set 2: 155 lbs x 13
Set 3: 155 lbs x 12
Set 4: 155 lbs x 11

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 11

T Bar Row
Set 1: 85 lbs x 8 [Warm-up]
Set 2: 145 lbs x 12
Set 3: 145 lbs x 11
Set 4: 145 lbs x 10

Seated Cable Row - V Grip (Cable)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 155 lbs x 12
Set 3: 155 lbs x 11
Set 4: 155 lbs x 10

XRide (Octane Fitness)
"136/137"
Set 1: 2.3mi - 15min

 

[aimanabolic]

Had a pretty sick pump but the weather is trash and didn't feel like snapping pics

Working out with pre damp clothes sucks but gotta get it done regardless.

 

[aimanabolic]

Weighed 252 this morning, definitely look completely different than the last time I weighed this much.

Really interested in what I'll look like when I'm back down around 220 again.

Been really fun transforming my body, more drastically this last year or so being on this forum

---

Legs
Friday, Mar 28, 2025 at 4:06am

Seated Leg Curl (Machine)
Set 1: 72.5 lbs x 8 [Warm-up]
Set 2: 145 lbs x 16
Set 3: 145 lbs x 13

Leg Extension (Machine)
Set 1: 112.5 lbs x 8 [Warm-up]
Set 2: 225 lbs x 15
Set 3: 225 lbs x 13

Calf Press (Machine)
Set 1: 367 lbs x 8 [Warm-up]
Set 2: 637 lbs x 22
Set 3: 637 lbs x 19

Leg Press (Machine)
Set 1: 367 lbs x 8 [Warm-up]
Set 2: 637 lbs x 12
Set 3: 637 lbs x 9

Hack Squat (Machine)
Set 1: 205 lbs x 5 [Warm-up]
Set 2: 255 lbs x 14
Set 3: 255 lbs x 12

Squat (Smith Machine)
Set 1: 85 lbs x 5 [Warm-up]
Set 2: 135 lbs x 14
Set 3: 135 lbs x 11

Bulgarian Split Squat
Set 1: 70 lbs x 14
Set 2: 70 lbs x 10

Upright Bike
"135/136"
Set 1: 2.2mi - 15min

 

[aimanabolic]

Shoulders
Friday, Mar 28, 2025 at 11:49am

Freemotion Rear Delt Flyes
Set 1: 15 lbs x 8 [Warm-up]
Set 2: 35 lbs x 15
Set 3: 35 lbs x 14
Set 4: 35 lbs x 13
Set 5: 35 lbs x 11

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

Seated Lateral Raise (Dumbbell)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 50 lbs x 17
Set 3: 50 lbs x 15
Set 4: 50 lbs x 14

Smith Machine Shoulder Press (Seated)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 85 lbs x 15
Set 3: 85 lbs x 14
Set 4: 85 lbs x 12

Front Raise (Cable)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 80 lbs x 15
Set 3: 80 lbs x 13

XRide (Octane Fitness)
"135/138"
Set 1: 1.9mi - 15min

 

[aimanabolic]

Chest
Monday, Mar 31, 2025 at 3:59am

Butterfly (Pec Deck)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 125 lbs x 15
Set 3: 125 lbs x 14
Set 4: 125 lbs x 12

Cable Fly Crossovers
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 65 lbs x 14
Set 3: 65 lbs x 13
Set 4: 65 lbs x 11

Incline Chest Press (Machine)
Set 1: 107 lbs x 8 [Warm-up]
Set 2: 197 lbs x 13
Set 3: 197 lbs x 12
Set 4: 197 lbs x 11

Iso-Lateral Chest Press (Machine)
Set 1: 110 lbs x 5 [Warm-up]
Set 2: 160 lbs x 12
Set 3: 160 lbs x 11
Set 4: 160 lbs x 9

XRide (Octane Fitness)
"134/138"
Set 1: 2.2mi - 15min

 

[aimanabolic]

Back
Monday, Mar 31, 2025 at 11:50am

Single Arm Lat Pulldown
Set 1: 105 lbs x 8 [Warm-up]
Set 2: 180 lbs x 12
Set 3: 180 lbs x 11
Set 4: 180 lbs x 10

Lat Pulldown (Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 157.5 lbs x 13
Set 3: 157.5 lbs x 12
Set 4: 157.5 lbs x 11

Rope Straight Arm Pulldown
Set 1: 60 lbs x 8 [Warm-up]
Set 2: 120 lbs x 11
Set 3: 120 lbs x 10
Set 4: 120 lbs x 9

T Bar Row
Set 1: 90 lbs x 8 [Warm-up]
Set 2: 150 lbs x 12
Set 3: 150 lbs x 11
Set 4: 150 lbs x 10

Seated Cable Row - V Grip (Cable)
Set 1: 85 lbs x 8 [Warm-up]
Set 2: 160 lbs x 11
Set 3: 160 lbs x 10
Set 4: 160 lbs x 8

XRide (Octane Fitness)
"135/138"
Set 1: 2.2mi - 15min

 

[aimanabolic]

Legs
Tuesday, Apr 01, 2025 at 3:50am

Seated Leg Curl (Machine)
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 147.2 lbs x 14
Set 3: 147.5 lbs x 12

Leg Extension (Machine)
Set 1: 117.5 lbs x 8 [Warm-up]
Set 2: 227.5 lbs x 15
Set 3: 227.5 lbs x 13

Calf Press (Machine)
Set 1: 367 lbs x 8 [Warm-up]
Set 2: 637 lbs x 23
Set 3: 637 lbs x 20

Leg Press (Machine)
Set 1: 367 lbs x 8 [Warm-up]
Set 2: 637 lbs x 12
Set 3: 637 lbs x 10

Hack Squat (Machine)
Set 1: 210 lbs x 5 [Warm-up]
Set 2: 210 lbs x 12
Set 3: 210 lbs x 9

Squat (Smith Machine)
Set 1: 90 lbs x 5 [Warm-up]
Set 2: 140 lbs x 12
Set 3: 140 lbs x 9

Bulgarian Split Squat
Set 1: 80 lbs x 11
Set 2: 80 lbs x 8

Upright Bike
"136/139"
Set 1: 2.3mi - 15min

 

[aimanabolic]

Been busy as hell at work getting some projects finished up.

I did get my 3 workouts logged.

If everything goes to plan this will be my last week of my growth phase with about 25 pounds more or less put on.

---

Shoulders
Tuesday, Apr 01, 2025 at 11:30am

Front Raise (Cable)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 80 lbs x 15
Set 3: 80 lbs x 14

Cable Cross Body Lateral Raise
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 40 lbs x 13
Set 3: 40 lbs x 12
Set 4: 40 lbs x 11

Freemotion Rear Delt Flyes
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 35 lbs x 14
Set 3: 35 lbs x 13
Set 4: 35 lbs x 12
Set 5: 35 lbs x 11

Seated Lateral Raise (Dumbbell)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 60 lbs x 14
Set 3: 60 lbs x 12
Set 4: 60 lbs x 10

Smith Machine Shoulder Press (Seated)
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 85 lbs x 15
Set 3: 85 lbs x 14
Set 4: 85 lbs x 13

XRide (Octane Fitness)
"136/139"
Set 1: 2mi - 15min

---

Arms
Wednesday, Apr 02, 2025 at 3:55am

Preacher Curl (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

Triceps Extension (Machine)
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 135 lbs x 15
Set 3: 135 lbs x 14
Set 4: 135 lbs x 13

Freemotion Curl (Facing Away)
Set 1: 34 lbs x 8 [Warm-up]
Set 2: 64 lbs x 14
Set 3: 64 lbs x 12
Set 4: 64 lbs x 11

Katana Cable Triceps Extensions
Set 1: 31 lbs x 8 [Warm-up]
Set 2: 61 lbs x 14
Set 3: 61 lbs x 12
Set 4: 61 lbs x 10

Seated Incline Curl (Dumbbell)
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 50 lbs x 13
Set 3: 50 lbs x 12
Set 4: 50 lbs x 11

Seated Dip Machine
Set 1: 105 lbs x 8 [Warm-up]
Set 2: 205 lbs x 13
Set 3: 205 lbs x 12
Set 4: 205 lbs x 11

XRide (Octane Fitness)
"134/138"
Set 1: 1.9mi - 15min

---

Cardio (HIIT)
Wednesday, Apr 02, 2025 at 11:59am

Crunch (Machine)
Set 1: 100 lbs x 8 [Warm-up]
Set 2: 200 lbs x 20
Set 3: 200 lbs x 17
Set 4: 200 lbs x 15
Set 5: 200 lbs x 13

Cable Twist (Down to up)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 50 lbs x 18
Set 3: 50 lbs x 15
Set 4: 50 lbs x 13
Set 5: 50 lbs x 11

Knee Raise Parallel Bars
Set 1: 19 reps
Set 2: 16 reps
Set 3: 14 reps
Set 4: 12 reps

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

 

[aimanabolic]

Legs
Thursday, Apr 03, 2025 at 3:55am

Seated Leg Curl (Machine)
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 147.5 lbs x 15
Set 3: 147.5 lbs x 12

Leg Extension (Machine)
Set 1: 120 lbs x 8 [Warm-up]
Set 2: 230 lbs x 13
Set 3: 230 lbs x 11

Calf Press (Machine)
Set 1: 367 lbs x 8 [Warm-up]
Set 2: 637 lbs x 24
Set 3: 637 lbs x 19

Leg Press (Machine)
Set 1: 367 lbs x 8 [Warm-up]
Set 2: 637 lbs x 13
Set 3: 637 lbs x 9

Hack Squat (Machine)
Set 1: 210 lbs x 5 [Warm-up]
Set 2: 210 lbs x 12
Set 3: 210 lbs x 10

Squat (Smith Machine)
Set 1: 90 lbs x 5 [Warm-up]
Set 2: 140 lbs x 13
Set 3: 140 lbs x 9

Bulgarian Split Squat
Set 1: 80 lbs x 11
Set 2: 80 lbs x 9

Upright Bike
"136/137"
Set 1: 2.2mi - 15min

 

[Meetketchup]

T-Minus 3 days until minicut!

 

[BigD9795]

T-Minus 3 days until minicut!

You’re doing a mini-cut?

 

[Meetketchup]

You’re doing a mini-cut?

He's been in a growth phase for about 20 weeks or so. We're doing an aggressive 3–4-week minicut to bring back some appetite and tidy up body composition before going for another 8-12 weeks of growth. Just like what @dcdogz did.

THEN it's shred time.

 

[BigD9795]

He's been in a growth phase for about 20 weeks or so. We're doing an aggressive 3–4-week minicut to bring back some appetite and tidy up body composition before going for another 8-12 weeks of growth. Just like what @dcdogz did.

THEN it's shred time.

Looking forward to that at some point!

 

[BigD9795]

Legs
Thursday, Apr 03, 2025 at 3:55am

Seated Leg Curl (Machine)
Set 1: 75 lbs x 8 [Warm-up]
Set 2: 147.5 lbs x 15
Set 3: 147.5 lbs x 12

Leg Extension (Machine)
Set 1: 120 lbs x 8 [Warm-up]
Set 2: 230 lbs x 13
Set 3: 230 lbs x 11

Calf Press (Machine)
Set 1: 367 lbs x 8 [Warm-up]
Set 2: 637 lbs x 24
Set 3: 637 lbs x 19

Leg Press (Machine)
Set 1: 367 lbs x 8 [Warm-up]
Set 2: 637 lbs x 13
Set 3: 637 lbs x 9

Hack Squat (Machine)
Set 1: 210 lbs x 5 [Warm-up]
Set 2: 210 lbs x 12
Set 3: 210 lbs x 10

Squat (Smith Machine)
Set 1: 90 lbs x 5 [Warm-up]
Set 2: 140 lbs x 13
Set 3: 140 lbs x 9

Bulgarian Split Squat
Set 1: 80 lbs x 11
Set 2: 80 lbs x 9

Upright Bike
"136/137"
Set 1: 2.2mi - 15min

Good stuff! Love leg day!

 

[aimanabolic]

Shoulders
Thursday, Apr 03, 2025 at 11:49am

Freemotion Rear Delt Flyes
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 35 lbs x 15
Set 3: 35 lbs x 14
Set 4: 35 lbs x 13
Set 5: 35 lbs x 12

Cable Cross Body Lateral Raise
Set 1: 20 lbs x 8 [Warm-up]
Set 2: 40 lbs x 15
Set 3: 40 lbs x 13
Set 4: 40 lbs x 12

Front Raise (Cable)
Set 1: 45 lbs x 8 [Warm-up]
Set 2: 85 lbs x 13
Set 3: 85 lbs x 10

Seated Lateral Raise (Dumbbell)
Set 1: 30 lbs x 8 [Warm-up]
Set 2: 60 lbs x 14
Set 3: 60 lbs x 12
Set 4: 60 lbs x 11

Smith Machine Shoulder Press (Seated)
Set 1: 40 lbs x 8 [Warm-up]
Set 2: 90 lbs x 12
Set 3: 90 lbs x 11
Set 4: 90 lbs x 10

XRide (Octane Fitness)
"134/138"
Set 1: 1.9mi - 15min

 

[aimanabolic]

Chest
Friday, Apr 04, 2025 at 3:40am

Butterfly (Pec Deck)
Set 1: 65 lbs x 8 [Warm-up]
Set 2: 125 lbs x 15
Set 3: 125 lbs x 14
Set 4: 125 lbs x 13

Cable Fly Crossovers
Set 1: 35 lbs x 8 [Warm-up]
Set 2: 65 lbs x 14
Set 3: 65 lbs x 13
Set 4: 65 lbs x 12

Incline Chest Press (Machine)
Set 1: 112 lbs x 8 [Warm-up]
Set 2: 202 lbs x 11
Set 3: 202 lbs x 10
Set 4: 202 lbs x 9

Iso-Lateral Chest Press (Machine)
Set 1: 115 lbs x 5 [Warm-up]
Set 2: 165 lbs x 10
Set 3: 165 lbs x 9
Set 4: 165 lbs x 8

XRide (Octane Fitness)
"133/135"
Set 1: 2.2mi - 15min

 

[aimanabolic]

Back
Friday, Apr 04, 2025 at 12:00pm

Single Arm Lat Pulldown
Set 1: 110 lbs x 8 [Warm-up]
Set 2: 185 lbs x 12
Set 3: 185 lbs x 11
Set 4: 185 lbs x 10

Lat Pulldown (Machine)
Set 1: 80 lbs x 8 [Warm-up]
Set 2: 160 lbs x 12
Set 3: 160 lbs x 11
Set 4: 160 lbs x 10

Rope Straight Arm Pulldown
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 9

T Bar Row
Set 1: 90 lbs x 8 [Warm-up]
Set 2: 150 lbs x 13
Set 3: 150 lbs x 11
Set 4: 150 lbs x 10

Seated Cable Row - V Grip (Cable)
Set 1: 85 lbs x 8 [Warm-up]
Set 2: 160 lbs x 11
Set 3: 160 lbs x 10
Set 4: 160 lbs x 9

XRide (Octane Fitness)
"135/136"
Set 1: 2.3mi - 15min