Cohiba's Journey from Skinny Fat

[CJ]

40 lbs db's, am i writing it wrong

Most write something like... 40's x 12,10,10,9

 

[CohibaRobusto]

Oh ok. I wasn't sure what to put for cable crossovers either because I had 25 lbs per side. I just put 25.

 

[CJ]

Oh ok. I wasn't sure what to put for cable crossovers either because I had 25 lbs per side. I just put 25.

Ain't nobody care what people do for cable crossover weights! :32 (20):

 

[CohibaRobusto]

Lol

I find a lot of those machines are different in the way their resistance works anyway.

 

[CohibaRobusto]

Morning weight 200 lbs, a new record. I got a little carried away trying to get fat yesterday apparently because mfp says I had 5k calories.

Today is a rest day. Traveling back to Orange Beach with wifey for a 3 day weekend sex marathon. We got my mom to watch our kids.

 

[ATLRigger]

Lol

I find a lot of those machines are different in the way their resistance works anyway.

Yes the mechanical advantage differs based on the number of pulleys and length of cables.

Re: dumbbells: ur doing fine and will be throwing 60 pounders up for the same volume by winter.

Re: vacation: where is orange beach?

Re: stats: how tall r u again?

 

[DeplorableCracker]

congrats on hitting the 200 mark brother. I was pumped when i finally hopped on the scale and cleared that after being 170-180 most of my adult life. up to 206 now.....keep it up buddy !!!!

 

[CohibaRobusto]

Yes the mechanical advantage differs based on the number of pulleys and length of cables.

Re: dumbbells: ur doing fine and will be throwing 60 pounders up for the same volume by winter.

Re: vacation: where is orange beach?

Re: stats: how tall r u again?

60 pounders would be great! Feels like it took an eternity to get to 40's though.

Orange Beach is on the Alabama Gulf Coast. We're staying at a Hilton Property called The Lodge. It is pretty nice, about a 3 hr drive from New Orleans where I live. It's a cool place for now because it's pretty easy to avoid any crowded places here.

And I'm 6'1"...I was about 175 lbs and no muscle at all when I started lifting about 18 mos ago.

Looking back on it, I did everything pretty good except the diet stuff. I was close, eating right, but my trainer had signed off on me doing a "lean bulk" and not eating a big caloric surplus.

She should have told me "no way dude, you're gonna have to eat a lot more." And I would have listened.

 

[CohibaRobusto]

Lunchtime weight, fully clothed 207 lbs, 1.25 hrs at the hotel gym today.

Yesterday was a rest day, and we drove for 3 hrs. I really screwed up my protein goals somehow, I think because it was pouring rain for the whole drive, so we didn't stop for food anywhere.

Anyway, I've worked out at this hotel before and it isn't terrible. They have enough stuff to get the job done.

treadmill 8 mins 3.8mph, 3.5% inc (calves got really tight and stopped)
1 arm db rows 70'sx12, 10, 9, 8
db lat pullovers 60x12, 10, 8, 6
facepulls 55x12, 10, 8, 6
lat pull throughs 50x12, 9, 7, 5
rev cable crossovers, shoulder high pulleys 14x12, 7, 12.5x7, 6
standing cable low row w/rope 82.5x12, 10, 8, 6
treadmill 3.5 mph, 0 incline, 15 mins

Some weird shit is going on with my ankles/calves. Last time I was at this hotel 2 weeks ago, I did a pretty good leg day and pushed my calves hard, which is normal for me.

The next day I drove home and was seated for 3 hrs driving. Later that evening I noticed my Left ankle was really swollen. Next day, it looked like it had some bruising, so I figured maybe a minor sprain from doing calf raises, and swelling from that and driving home.

Swelling did seem to go down eventually, but never completely gone. Then it got bad again last night, again after driving for 3 hrs. Also had done my test shot the night before. Might have a tiny bit of swelling in right ankle, but would have never noticed if the left wasn't so bad.

The other weird thing is my calves are getting super tight after treadmilling on an incline for short amounts of time. I used to be able to go a lot longer before that happened.

Here are my thoughts:
1. maybe did have a minor sprain
2. sodium intake is high (known fact)
3. testosterone 500/wk x 10weeks, water retention
4. Liver functions still not back to normal since stopping dbol (known fact)

Open to any other thoughts on this.

 

[CJ]

I'd think about giving them a rest. Let them settle down a bit, you probably overdid it a bit.

 

[CohibaRobusto]

Sounds like a good idea

 

[CohibaRobusto]

Hotel gym again today, lunch time weight clothed, 206. 1:10 hrs workout

My macros were out of wack yesterday, need to look at why my carbs were so low and fat so high. But I did hit 3200 cals and protein goals.

front db squats 75x12, 10, 9, 7
db deadlifts 75's x 9, 9, 7, 6
db weighted step ups 25's x 12, 10, 10, 10
weighted lunges 40x20, 20, 20
treadmill 15 mins, 3-3.8 mph 0% inc

Doesn't seem like a lot, but my ass hurts already today.

 

[CohibaRobusto]

202 lbs this morning. 1 hr at the gym

treadmill 3.5 mph 10 mins
25 decline situps
hammer str overhead press 150x8, 8, 6, 5
side lateral raise 20's x 13, 10, 8, 6
15 back extensions
front lateral raise 20's x 12, 10, 8, 7
25 decline situps
db shrugs 70's x 12, 12, 10, 8
15 back extensions
rev cable cross ab high pulleys 10.5x15, 10, 9, 6

3800 calories yesterday

 

[ATLRigger]

60 pounders would be great! Feels like it took an eternity to get to 40's though.

Orange Beach is on the Alabama Gulf Coast. We're staying at a Hilton Property called The Lodge. It is pretty nice, about a 3 hr drive from New Orleans where I live. It's a cool place for now because it's pretty easy to avoid any crowded places here.

And I'm 6'1"...I was about 175 lbs and no muscle at all when I started lifting about 18 mos ago.

Looking back on it, I did everything pretty good except the diet stuff. I was close, eating right, but my trainer had signed off on me doing a "lean bulk" and not eating a big caloric surplus.

She should have told me "no way dude, you're gonna have to eat a lot more." And I would have listened.

Do they have casinos?

 

[CohibaRobusto]

Do they have casinos?

No, but Biloxi, MS nearby has plenty.

 

[Grinch]

No, but Biloxi, MS nearby has plenty.

Alabama does have a casino owned by the injuns in atmore.
I live pretty close to OB. If you havent been to the fort, you should check it out. Theres also a few places down there, on the same road, that are even more tucked away from tourists.

 

[CohibaRobusto]

200 lbs this morning. 3600 calories yesterday. Could have done better on protein and less fat.

row machine 2 mins hiit
roman chair leg lifts x 20
Dip assist 30x12, 10, 8
Cable Tricep pushdown 70x10, 8, 6
overhead db tricep ext 50x11, 10, 8
roman chair leg lifts x 20
ez bar curl 75x12, 8, 6
behind the back cable curls 27.5x12, 10, 9
concentration curls 30x10, 8, 8
rc leg lifts x 20
wrist curls 25x13, 12, 10
bb reverse wrist curls 15x16, 12, 10

 

[CohibaRobusto]

Alabama does have a casino owned by the injuns in atmore.
I live pretty close to OB. If you havent been to the fort, you should check it out. Theres also a few places down there, on the same road, that are even more tucked away from tourists.

Cool, thanks for the info!

 

[ATLRigger]

Cohiba:
Have u set up ur safety bars on the power rack yet for solo bar bench press?

 

[CohibaRobusto]

Cohiba:
Have u set up ur safety bars on the power rack yet for solo bar bench press?

No, but I do have a friend coming with me saturday for chest day, so maybe I'll try for 1 rm then.

Also, I added some NPP to my diet. So we'll see how that pans out.

How are you making out ATL? Making any gains?