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Aimanabolic's Fatbody to Cockbody Journey

Pull — Wednesday
🎯 Focus: Back & Biceps

📝 Notes
Working on 10% battery today, didn't get much sleep since the wife was working overnight.

Bed just feels wrong when it's empty.

Enough crying, I got the job done anyway without much gas in the tank. No records were broken, but we are still moving forward.

📊 Progress: Growth Phase — Week 3 — Day 3 — Showing Up No Matter What 🔒


🏋️ Workout Log

Lat Prayers – Cable
  • 35 lbs × 8 [Warm-up]
  • 65 lbs × 15
  • 65 lbs × 14

Neutral Grip Single Arm Lat Pulldown – Cable
  • 100 lbs × 8 [Warm-up]
  • 190 lbs × 12
  • 190 lbs × 10
  • 190 lbs × 9

Wide Grip Seated Row – Cable
  • 75 lbs × 8 [Warm-up]
  • 125 lbs × 11
  • 125 lbs × 10
  • 125 lbs × 8

Lat Pulldown – Machine
  • 100 lbs × 8 [Warm-up]
  • 170 lbs × 12
  • 170 lbs × 10

V-Grip Seated Row – Cable
  • 80 lbs × 8 [Warm-up]
  • 155 lbs × 11
  • 155 lbs × 10
  • 155 lbs × 9

Bayesian Curls – Cable (Freemotion)
  • 30 lbs × 8 [Warm-up]
  • 50 lbs × 14
  • 50 lbs × 12
  • 50 lbs × 11

Bicep Curl – Machine
  • 75 lbs × 8 [Warm-up]
  • 150 lbs × 15
  • 150 lbs × 14
  • 150 lbs × 13

Recumbent Bike
  • 3.7 miles – 30 minutes


🍽️ Nutrition Summary — Tuesday

Calories: 2,643
Protein: 292g
Carbs: 268g
Fats: 43g
Fiber: 31g


⚖️ Weight Tracker

7-Day Average: 234.8 lbs

  • WED (6/12) — 234.5 lbs
  • THU (6/13) — 234.5 lbs
  • FRI (6/14) — 234.2 lbs
  • SAT (6/15) — 234.6 lbs
  • SUN (6/16) — 234.9 lbs
  • MON (6/17) — 235.1 lbs
  • TUE (6/18) — 235.3 lbs
 
🧠 Push — Thursday
🎯 Focus: Chest, Shoulders & Triceps

📝 Notes
Right shoulder felt off today — likely from awkward lifting angles at work.
Skipped Myo Reps Match Sets on Side Laterals out of caution.
Still got in effective Myo Reps for all chest movements.

📊 Progress: Growth Phase — Week 3 — Day 4 — Adjust but Don’t Quit 🔒


🏋️ Workout Log

Reverse Flyes – Cable
  • 15 lbs × 8 [Warm-up]
  • 35 lbs × 18
  • 35 lbs × 15
  • 35 lbs × 12

Chest Flyes – Cable
Myo Rep Match Sets
  • 25 lbs × 8 [Warm-up]
  • 55 lbs × 16
  • 55 lbs × 16 [Failure]
  • 55 lbs × 10
  • 55 lbs × 10 [Failure]

Lateral Raises – Cable
(Skipped Myo Reps)
  • 15 lbs × 12 [Warm-up]
  • 25 lbs × 16
  • 25 lbs × 14
  • 25 lbs × 12

Incline Chest Press – Machine
Myo Rep Match Sets
  • 127 lbs × 8 [Warm-up]
  • 217 lbs × 11
  • 217 lbs × 11 [Failure]
  • 217 lbs × 8
  • 242 lbs × 8 [Failure]
  • 242 lbs × 4
  • 242 lbs × 4 [Failure]

Chest Press – Machine
Myo Rep Match Sets
  • 75 lbs × 8 [Warm-up]
  • 155 lbs × 12
  • 155 lbs × 12 [Failure]
  • 155 lbs × 8
  • 155 lbs × 8 [Failure]
  • 155 lbs × 5
  • 155 lbs × 5 [Failure]

Overhead Triceps Extension – EZ Bar
  • 25 lbs × 8 [Warm-up]
  • 55 lbs × 14
  • 55 lbs × 13
  • 55 lbs × 12

Incline French Press – EZ Bar
  • 30 lbs × 8
  • 60 lbs × 14
  • 60 lbs × 12

Upright Row – EZ Bar
  • 25 lbs × 8 [Warm-up]
  • 55 lbs × 12
  • 55 lbs × 9

Recumbent Bike
  • 3.7 miles – 30 minutes


🍽️ Nutrition Summary — Wednesday
Calories: 2,699
Protein: 284g
Carbs: 275g
Fats: 46g
Fiber: 34g


⚖️ Weight Tracker
7-Day Avg: 234.8 lbs
  • Thu — 235.3 lbs
  • Wed — 235.1 lbs
  • Tue — 234.9 lbs
  • Mon — 234.6 lbs
  • Sun — 234.2 lbs
  • Sat — 234.5 lbs
  • Fri — 234.5 lbs
 
🦵🏻 Legs B — Saturday
📊 Progress:
Growth Phase
Week 3 — Day 5​


📝 Notes:
Couldn't hit my leg day on Friday but got it in with my wife on Saturday.


🏋️ Workout Log:

Machine Lying Leg Curl
• 50 lbs x 8 (Warm-up)
• 100 lbs x 15
• 100 lbs x 14
• 100 lbs x 12

Machine Leg Extensions
• 145 lbs x 8 (Warm-up)
• 245 lbs x 21
• 245 lbs x 16
• 245 lbs x 13

Machine Hip Adduction
• 60 lbs x 8 (Warm-up)
• 120 lbs x 15
• 120 lbs x 12

Dumbbell Romanian Deadlift
• 90 lbs x 16
• 90 lbs x 14
• 90 lbs x 12

Dumbbell Reverse Lunge
• 90 lbs x 16
• 90 lbs x 14
• 90 lbs x 12

Plate-Loaded Leg Press – High & Wide
• 290 lbs x 8
• 380 lbs x 18
• 380 lbs x 14
• 380 lbs x 10

Plate-Loaded Calf Press
• 380 lbs x 8 (Warm-up)
• 560 lbs x 16
• 560 lbs x 13
• 560 lbs x 10

Treadmill
• 1.6 mi – 30 min


🥗 Nutrition Summary

Thursday, Jun 19
• 286g Protein
• 276g Carbs
• 42g Fat
• 31g Fiber

Friday, Jun 20
• 285g Protein
• 277g Carbs
• 44g Fat
• 32g Fiber


📉 Weight Tracker

7-Day Avg: 235.1 lbs

• SAT – 234.9 lbs
• FRI – 235.5 lbs
• THU – 235.6 lbs
• WED – 235.3 lbs
• TUE – 235.1 lbs
• MON – 234.9 lbs
• SUN – 234.6 lbs
 
💪 Upper — Monday
📊 Progress:
Growth Phase
Week 4 — Day 1​


📝 Notes:
Myo Rep Intensifier Sets on all Back Exercises #GrowBabyGrow


🏋️ Workout Log:

Machine Bicep Curl
• 72.5 lbs x 8 (Warm-up)
• 147.5 lbs x 15
• 147.5 lbs x 14
• 147.5 lbs x 13

Machine Chest Flyes
• 25 lbs x 8 (Warm-up)
• 45 lbs x 16
• 45 lbs x 15

Machine Lateral Raises
• 20 lbs x 8 (Warm-up)
• 30 lbs x 16
• 30 lbs x 14
• 30 lbs x 11

Machine Seated Shoulder Press
• 65 lbs x 8 (Warm-up)
• 130 lbs x 11
• 130 lbs x 10
• 130 lbs x 9

Machine Incline Chest Press
• 127 lbs x 8 (Warm-up)
• 217 lbs x 12
• 217 lbs x 9

Single Arm Lat Pulldown
• 120 lbs x 8 (Warm-up)
• 195 lbs x 12
• 195 lbs x 12 [Failure]
• 195 lbs x 9
• 195 lbs x 9 [Failure]

Chest Supported Incline Row (Wide, Dumbbells)
• 40 lbs x 8 (Warm-up)
• 80 lbs x 14
• 80 lbs x 14 [Failure]
• 80 lbs x 9
• 80 lbs x 9 [Failure]

Chest Supported Incline Row (Dumbbell)
• 50 lbs x 8 (Warm-up)
• 90 lbs x 13
• 90 lbs x 13 [Failure]
• 90 lbs x 9
• 90 lbs x 9 [Failure]

Smith Machine Bench Press (Close Grip)
• 75 lbs x 8 (Warm-up)
• 140 lbs x 15
• 140 lbs x 12
• 145 lbs x 10

Recumbent Bike
• 4.3 mi – 35 min

Machine Lat Pulldown
• 80 lbs x 8 (Warm-up)
• 160 lbs x 9
• 140 lbs x 8
• 120 lbs x 10
• 100 lbs x 11
• 80 lbs x 8
• 60 lbs x 15


🥗 Nutrition Summary

Saturday, Jun 21
• 282g Protein
• 252g Carbs
• 43g Fat
• 30g Fiber

Sunday, Jun 22
• 286g Protein
• 247g Carbs
• 44g Fat
• 30g Fiber


📉 Weight Tracker

7-Day Avg: 235.3 lbs

• MON – 235.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
• FRI – 235.5 lbs
• THU – 235.6 lbs
• WED – 235.3 lbs
• TUE – 235.1 lbs
 
🦵🏻 Legs — Tuesday
📊 Progress:
Growth Phase
Week 4 — Day 2
​

📝 Notes:
Smith Machine Split Squats definitely helped with stabilization and lit up my glutes today 😂 Felt dialed in and focused — glute DOMS incoming.


🏋️ Workout Log:

Machine Seated Leg Curl – Leaning Forward
• 77.5 lbs x 8 (Warm-up)
• 147.5 lbs x 15
• 147.5 lbs x 13
• 147.5 lbs x 11

Machine Leg Extensions
• 127.5 lbs x 8 (Warm-up)
• 247.5 lbs x 16
• 247.5 lbs x 14
• 247.5 lbs x 13

Machine Hip Adduction
• 55 lbs x 8 (Warm-up)
• 105 lbs x 13
• 105 lbs x 9

Smith Machine Split Squats
• 25 lbs x 8 (Warm-up)
• 25 lbs x 14
• 25 lbs x 12

Plate-Loaded Hack Squat
• 125 lbs x 8
• 215 lbs x 13
• 215 lbs x 12
• 215 lbs x 11

Machine Leg Press – Lower
• 377 lbs x 8 (Warm-up)
• 557 lbs x 13
• 557 lbs x 12
• 557 lbs x 10

Machine Standing Calf Raise
• 200 lbs x 8 (Warm-up)
• 400 lbs x 15
• 400 lbs x 14
• 400 lbs x 13

Cardio – Recumbent Bike
• 3.7 mi – 30 min


🥗 Nutrition Summary

Sunday, Jun 22
• 286g Protein
• 247g Carbs
• 44g Fat
• 30g Fiber

Monday, Jun 23
• 287g Protein
• 296g Carbs
• 41g Fat
• 34g Fiber


📉 Weight Tracker

7-Day Avg: 235.3 lbs

• MON – 235.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
• FRI – 235.5 lbs
• THU – 235.6 lbs
• WED – 235.3 lbs
• TUE – 235.1 lbs
 
💪🏻 Pull — Wednesday
📊 Progress:
Growth Phase
Week 4 — Day 3
​

📝 Notes:
Back day was brutal. Lots of Myo Rep intensifiers — volume was up, but output held strong. Loving how lat-focused these sessions are.


🏋️ Workout Log:
Cable Lat Prayers
• 40 lbs x 8 (Warm-up)
• 70 lbs x 13
• 70 lbs x 13 [Failure]
• 70 lbs x 9
• 70 lbs x 9 [Failure]

Single Arm NG Lat Pulldown
• 115 lbs x 8 (Warm-up)
• 180 lbs x 12
• 180 lbs x 12 [Failure]
• 180 lbs x 9
• 180 lbs x 9 [Failure]
• 180 lbs x 5
• 180 lbs x 5 [Failure]

Wide Grip Seated Row
• 75 lbs x 8 (Warm-up)
• 125 lbs x 12
• 125 lbs x 12 [Failure]
• 125 lbs x 8
• 125 lbs x 8 [Failure]
• 125 lbs x 6
• 125 lbs x 6 [Failure]

Machine Lat Pulldown
• 100 lbs x 8 (Warm-up)
• 170 lbs x 12
• 170 lbs x 12 [Failure]
• 170 lbs x 8
• 170 lbs x 8 [Failure]

Seated Row – V-Grip
• 80 lbs x 8 (Warm-up)
• 155 lbs x 12
• 155 lbs x 12 [Failure]
• 155 lbs x 9
• 155 lbs x 9 [Failure]
• 155 lbs x 6
• 155 lbs x 6

Bayesian Curls
• 30 lbs x 8 (Warm-up)
• 50 lbs x 14
• 50 lbs x 13
• 50 lbs x 12

Machine Bicep Curl
• 75 lbs x 8 (Warm-up)
• 150 lbs x 16
• 150 lbs x 14
• 150 lbs x 13

Recumbent Bike
• 4.3 mi – 35 min


🥗 Nutrition Summary

Tuesday, Jun 24
• 285g Protein
• 301g Carbs
• 45g Fat
• 36g Fiber


📉 Weight Tracker

7-Day Avg: 235.6 lbs

• WED – 236.2 lbs
• TUE – 235.9 lbs
• MON – 235.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
• FRI – 235.5 lbs
• THU – 235.6 lbs
 
💥 Push — Thursday
📊 Progress:
Growth Phase
Week 4 — Day 4
​

📝 Notes:
EZ Bar felt locked in today — smoother on triceps than usual. Chest presses still pushing solid numbers despite the back-to-back days.


🏋️ Workout Log:

Reverse Flyes
• 15 lbs x 8 (Warm-up)
• 35 lbs x 18
• 35 lbs x 15
• 35 lbs x 13

Chest Flyes
• 25 lbs x 8 (Warm-up)
• 55 lbs x 17
• 55 lbs x 13

Lateral Raises
• 15 lbs x 12 (Warm-up)
• 25 lbs x 17
• 25 lbs x 15
• 25 lbs x 12

Upright Row – EZ Bar
• 25 lbs x 8 (Warm-up)
• 55 lbs x 12
• 55 lbs x 10

Overhead Triceps Extension – EZ Bar
• 25 lbs x 8 (Warm-up)
• 55 lbs x 15
• 55 lbs x 13
• 55 lbs x 12

Incline French Press – EZ Bar
• 30 lbs x 8
• 60 lbs x 15
• 60 lbs x 12

Incline Chest Press
• 132 lbs x 8 (Warm-up)
• 222 lbs x 12
• 222 lbs x 10
• 222 lbs x 8

Chest Press
• 75 lbs x 8 (Warm-up)
• 165 lbs x 11
• 165 lbs x 10
• 165 lbs x 9

Recumbent Bike
• 4.2 mi – 35 min


🥗 Nutrition Summary

Wednesday, Jun 25
• 284g Protein
• 300g Carbs
• 45g Fat
• 35g Fiber


📉 Weight Tracker

7-Day Avg: 235.9 lbs

• THU – 236.0 lbs
• WED – 236.2 lbs
• TUE – 235.9 lbs
• MON – 235.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
• FRI – 235.5 lbs
 
🦵🏻 Legs — Friday
📊 Progress:
Growth Phase
Week 4 — Day 5
​

📝 Notes:
Solid volume today. High & wide leg press smoked my glutes and adductors. Romanian deadlifts hit hard too — great end to the week.


🏋️ Workout Log:

Lying Leg Curls
• 77.5 lbs x 8 (Warm-up)
• 137.5 lbs x 14
• 137.5 lbs x 13
• 137.5 lbs x 12

Leg Extensions
• 110 lbs x 8 (Warm-up)
• 210 lbs x 18
• 210 lbs x 17
• 210 lbs x 15

Hip Adductors
• 55 lbs x 8 (Warm-up)
• 100 lbs x 14
• 100 lbs x 12

Romanian Deadlift (Dumbbell)
• 90 lbs x 16
• 90 lbs x 15
• 90 lbs x 13

Reverse Lunge (Dumbbell)
• 90 lbs x 16
• 90 lbs x 14
• 90 lbs x 13

Leg Press – High & Wide
• 247 lbs x 8 (Warm-up)
• 387 lbs x 20
• 387 lbs x 17
• 387 lbs x 14

Calf Press
• 387 lbs x 8 (Warm-up)
• 747 lbs x 15
• 747 lbs x 13
• 747 lbs x 12

Treadmill (Incline)
• 1.7 mi – 30 min


🥗 Nutrition Summary

Thursday, Jun 26
• 286g Protein
• 301g Carbs
• 44g Fat
• 36g Fiber


📉 Weight Tracker

7-Day Avg: 235.8 lbs

• FRI – 235.8 lbs
• THU – 236.0 lbs
• WED – 236.2 lbs
• TUE – 235.9 lbs
• MON – 235.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
 
🏋️ Upper — Monday
📊 Progress:
Growth Phase
Week 5 — Day 1​


📝 Notes:
Myo-rep match sets on chest flyes and lateral raises left my delts sizzling.
Unfortunately some awkward overhead lifting at work right afterwards lit up my right shoulder – it’s an 8 / 10 if I try to raise my hand above my head. I’ll keep things conservative until the throbbing eases.


🏋️ Workout Log:

Machine Lateral Raises
• 15 lbs × 8 (Warm-up)
• 30 lbs × 17
• 30 lbs × 17 [Failure]
• 30 lbs × 14
• 30 lbs × 14 [Failure]
• 30 lbs × 10
• 30 lbs × 10 [Failure]

Machine Chest Flyes
• 25 lbs × 8 (Warm-up)
• 45 lbs × 17
• 45 lbs × 17 [Failure]
• 40 lbs × 15
• 40 lbs × 15 [Failure]

Machine Bicep Curl
• 75 lbs × 8 (Warm-up)
• 150 lbs × 14
• 150 lbs × 12
• 150 lbs × 11

Machine Seated Shoulder Press
• 65 lbs × 8 (Warm-up)
• 130 lbs × 12
• 130 lbs × 10
• 130 lbs × 9

Plate-Loaded Incline Chest Press
• 127 lbs × 8 (Warm-up)
• 217 lbs × 12
• 217 lbs × 12 [Failure]
• — (shelved after shoulder flare-up)

Machine Single-Arm Lat Pulldown
• 120 lbs × 8 (Warm-up)
• 195 lbs × 13
• 195 lbs × 11

Dumbbell Chest-Supported Incline Row (Wide)
• 40 lbs × 8 (Warm-up)
• 80 lbs × 15
• 80 lbs × 13

Dumbbell Chest-Supported Incline Row
• 50 lbs × 8 (Warm-up)
• 90 lbs × 14
• 90 lbs × 12

Smith-Machine Bench Press
• 80 lbs × 8 (Warm-up)
• 145 lbs × 13
• 145 lbs × 13 [Failure]
• 145 lbs × 11
• 145 lbs × 11 [Failure]
• 145 lbs × 7
• 145 lbs × 7 [Failure]

Cardio – Recumbent Bike
• 4.2 mi – 35 min


🥗 Nutrition Summary

Saturday, Jun 28
• 284 g Protein
• 249 g Carbs
• 44 g Fat
• 29 g Fiber

Sunday, Jun 29
• 284 g Protein
• 249 g Carbs
• 45 g Fat
• 31 g Fiber


📉 Weight Tracker

7-Day Avg: 235.7 lbs

• SAT – 234.9 lbs
• FRI – 235.8 lbs
• THU – 236.0 lbs
• WED – 236.2 lbs
• TUE – 235.9 lbs
• MON – 235.6 lbs
• SUN – 235.3 lbs
 
aimanabolic said:
🏋️ Upper — Monday
📊 Progress:
Growth Phase
Week 5 — Day 1​


📝 Notes:
Myo-rep match sets on chest flyes and lateral raises left my delts sizzling.
Unfortunately some awkward overhead lifting at work right afterwards lit up my right shoulder – it’s an 8 / 10 if I try to raise my hand above my head. I’ll keep things conservative until the throbbing eases.


🏋️ Workout Log:

Machine Lateral Raises
• 15 lbs × 8 (Warm-up)
• 30 lbs × 17
• 30 lbs × 17 [Failure]
• 30 lbs × 14
• 30 lbs × 14 [Failure]
• 30 lbs × 10
• 30 lbs × 10 [Failure]

Machine Chest Flyes
• 25 lbs × 8 (Warm-up)
• 45 lbs × 17
• 45 lbs × 17 [Failure]
• 40 lbs × 15
• 40 lbs × 15 [Failure]

Machine Bicep Curl
• 75 lbs × 8 (Warm-up)
• 150 lbs × 14
• 150 lbs × 12
• 150 lbs × 11

Machine Seated Shoulder Press
• 65 lbs × 8 (Warm-up)
• 130 lbs × 12
• 130 lbs × 10
• 130 lbs × 9

Plate-Loaded Incline Chest Press
• 127 lbs × 8 (Warm-up)
• 217 lbs × 12
• 217 lbs × 12 [Failure]
• — (shelved after shoulder flare-up)

Machine Single-Arm Lat Pulldown
• 120 lbs × 8 (Warm-up)
• 195 lbs × 13
• 195 lbs × 11

Dumbbell Chest-Supported Incline Row (Wide)
• 40 lbs × 8 (Warm-up)
• 80 lbs × 15
• 80 lbs × 13

Dumbbell Chest-Supported Incline Row
• 50 lbs × 8 (Warm-up)
• 90 lbs × 14
• 90 lbs × 12

Smith-Machine Bench Press
• 80 lbs × 8 (Warm-up)
• 145 lbs × 13
• 145 lbs × 13 [Failure]
• 145 lbs × 11
• 145 lbs × 11 [Failure]
• 145 lbs × 7
• 145 lbs × 7 [Failure]

Cardio – Recumbent Bike
• 4.2 mi – 35 min


🥗 Nutrition Summary

Saturday, Jun 28
• 284 g Protein
• 249 g Carbs
• 44 g Fat
• 29 g Fiber

Sunday, Jun 29
• 284 g Protein
• 249 g Carbs
• 45 g Fat
• 31 g Fiber


📉 Weight Tracker

7-Day Avg: 235.7 lbs

• SAT – 234.9 lbs
• FRI – 235.8 lbs
• THU – 236.0 lbs
• WED – 236.2 lbs
• TUE – 235.9 lbs
• MON – 235.6 lbs
• SUN – 235.3 lbs
Click to expand...
Bro! Take care of that shoulder. I know first hand how bad that sucks.
 
🦵🏻 Legs — Tuesday
📊 Progress:
Growth Phase
Week 5 — Day 2​


📝 Notes:
Logging a little late—crazy workweek and I’m still pampering that right shoulder after last Monday’s mishap.
Quad & ham tie-ins felt strong today; lungs held up well even on the high-rep hack squats.


🏋️ Workout Log:

Machine Lying Leg Curl
• 75 lbs × 8 (Warm-up)
• 145 lbs × 15
• 145 lbs × 13
• 145 lbs × 11

Machine Leg Extension
• 120 lbs × 8 (Warm-up)
• 220 lbs × 16
• 220 lbs × 14
• 220 lbs × 13

Machine Hip Adduction
• 55 lbs × 8 (Warm-up)
• 105 lbs × 13
• 105 lbs × 10

Smith-Machine Lunge
• 25 lbs × 8 (Warm-up)
• 75 lbs × 15
• 75 lbs × 12

Plate-Loaded Hack Squat
• 125 lbs × 8
• 215 lbs × 14
• 215 lbs × 13
• 215 lbs × 11

Machine Leg Press – Lower Foot Placement
• 377 lbs × 8 (Warm-up)
• 557 lbs × 14
• 557 lbs × 12
• 557 lbs × 10

Machine Standing Calf Raise
• 200 lbs × 8 (Warm-up)
• 400 lbs × 16
• 400 lbs × 15
• 400 lbs × 13

Treadmill – Incline Walk
• 4.2 mi – 35 min


🥗 Nutrition Summary

Monday, Jun 30
• 287 g Protein
• 298 g Carbs
• 46 g Fat
• 35 g Fiber


📉 Weight Tracker

7-Day Avg: 235.8 lbs

• TUE – 237.4 lbs
• MON – 236.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
• FRI – 235.8 lbs
• THU – 236.0 lbs
• WED – 236.2 lbs
 
🢵 Pull A — Wednesday
📊 Progress:
Growth Phase
Week 5 — Day 3​


📝 Notes:
Back day went smoothly—my healing shoulder didn’t hinder any pulling at all.
These sessions are quickly becoming the highlight of my week!


🏋️ Workout Log:

Cable Lat Prayers
• 40 lbs × 8 (Warm-up)
• 70 lbs × 15
• 70 lbs × 13

Neutral-Grip Single-Arm Lat Pulldown — Cable
• 100 lbs × 8 (Warm-up)
• 190 lbs × 12
• 190 lbs × 11
• 190 lbs × 10

Wide-Grip Seated Row — Cable
• 75 lbs × 8 (Warm-up)
• 125 lbs × 13
• 125 lbs × 12
• 125 lbs × 10

Lat Pulldown — Machine
• 52.5 lbs × 8 (Warm-up)
• 102.5 lbs × 12
• 102.5 lbs × 10

V-Grip Seated Row — Cable
• 85 lbs × 8 (Warm-up)
• 160 lbs × 11
• 160 lbs × 10
• 160 lbs × 9

Bayesian Curls — Cable
• 30 lbs × 8 (Warm-up)
• 50 lbs × 15
• 50 lbs × 13
• 50 lbs × 12

Bicep Curl — Machine
• 75 lbs × 8 (Warm-up)
• 155 lbs × 14
• 155 lbs × 12
• 155 lbs × 10

Recumbent Bike
• 4.2 mi – 35 min


🥗 Nutrition Summary

Tuesday, Jul 1
• 285 g Protein
• 299 g Carbs
• 45 g Fat
• 35 g Fiber


📉 Weight Tracker

7-Day Avg: 236.5 lbs

• WED – 236.9 lbs
• TUE – 237.2 lbs
• MON – 236.6 lbs
• SUN – 236.3 lbs
• SAT – 236.5 lbs
• FRI – 235.8 lbs
• THU – 236.0 lbs
 
🢵 Push — Thursday
📊 Progress:
Growth Phase
Week 5 — Day 4​


📝 Notes:
Brutal morning.
The shoulder still isn’t ready—sharp pains even on warm-ups—so I shut the presses down early and put the hour into cardio instead. Humbling, but the smart play for long-term progress.


🏋️ Workout Log:

Cable Reverse Flyes
• 20 lbs × 8 (Warm-up)
• 40 lbs × 15
• 40 lbs × 13
• 40 lbs × 10

Cable Chest Flyes
• 25 lbs × 6 (Warm-up)

Cable Lateral Raises
• 15 lbs × 6 (Warm-up)

EZ-Bar Upright Row
• 25 lbs × 4 (Warm-up)

EZ-Bar Overhead Triceps Extension
• 30 lbs × 8 (Warm-up)
• 60 lbs × 17
• 60 lbs × 15
• 60 lbs × 14

EZ-Bar Incline French Press
• 35 lbs × 8 (Warm-up)
• 65 lbs × 14
• 65 lbs × 12

Machine Incline Chest Press
• 132 lbs × 5 (Warm-up)

Machine Chest Press
• 75 lbs × 6 (Warm-up)

Recumbent Bike
• 7.1 mi – 60 min


🥗 Nutrition Summary

Wednesday, Jul 2
• 287 g Protein
• 299 g Carbs
• 45 g Fat
• 34 g Fiber


📉 Weight Tracker

7-Day Avg: 236.7 lbs

• THU – 237.4 lbs
• WED – 236.9 lbs
• TUE – 237.2 lbs
• MON – 236.6 lbs
• SUN – 236.3 lbs
• SAT – 236.5 lbs
• FRI – 235.8 lbs
 

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