Cohiba's Journey from Skinny Fat

[CohibaRobusto]

198 lbs this morning, 4400 calories yesterday.

35 decline situps
dip assist warmup x15
dips 12, 8, 9, 7
cable tricep pushdown 80x12, 10, 8
overhead db tricep ext 50x15, 12, 10
25 decline situps
ez bar curl 20x15, 60x18, 12, 12, 10
cable curls w/rope 35x17, 16, 16
concentration curls 30x15, 14, 12
20 decline situps
db wrist curls 30x15, 12, 12
bb reverse wrist curls 35x15, 11, 9

Was feeling mediocre in the gym today, but strength was good and definitely up from the bad arm day I had last week. I am trying to get where I can do 100 decline situps during a workout in 3 sets. Making some progress, abs were burning on the last set.

 

[CohibaRobusto]

Made creole seafood pasta tonight for the fam.

Ingredients:
Deer sausage
crawfish tails
lump crabmeat
minced garlic
green onion
yellow and red bell pepper
butter
heavy cream
creole seasoning

Brown the deer sausage, throw in everything else, simmer for 30 mins. Serve over pasta.

 

[CohibaRobusto]

195 lbs this morning. Still feeling a little weak from this vaccine response.

Changing up my routine now to accomodate for hunting season because there will be times when I have to go 2-3 days without lifting.

New routine will be 4 days:
chest and triceps
legs
back and biceps
shoulders

Today was my first chest/triceps day. Not only am I feeling week, but not used to doing tri's after chest so had to compensate for that as well.

Flat bb bench press 45x15, 135x10, 155x7, 5, 4
Incline db curls 55'sx9, 8, 7
HS Pec deck fly 145x15, 160x11, 9
cable crossovers high pulleys 25x13, 10, 9
dip assist 40x7, 50x9, 6
cable tricep pushdown 70x12, 9, 6
overhead db tricep ext 45x15, 13, 12
revers bb wrist curls 35x14, 10, 7

Routine took 1:20 hrs, so I think this will work, and I can add more when I have more time.

Another thing going on is I decided to cruise rather than PCT this time, because I just feel like it will be better for me to manage my own hormone levels. I don't mind the injections, and aging has sucked in a lot of ways. My testosterone levels had fluctuated a lot even prior to doing any exogenous test over the past year. So if I can control that, I like the idea.

 

[CohibaRobusto]

Just realized I wrote incline db curls in the last post, and that was supposed to be incline db *press*

 

[Skullcrusher]

Keep up the great work man!

 

[jlong78la]

The creole seafood pasta looks freaking awesome! Love your posts. Keep killin it

 

[Gibsonator]

Made creole seafood pasta tonight for the fam.

Ingredients:
Deer sausage
crawfish tails
lump crabmeat
minced garlic
green onion
yellow and red bell pepper
butter
heavy cream
creole seasoning

Brown the deer sausage, throw in everything else, simmer for 30 mins. Serve over pasta.

My wife would eat that entire bowl lol

 

[CohibaRobusto]

My wife would eat that entire bowl lol

It's so good, and so easy to make. It's my daughter's favorite meal too, she begs me to make it. Sometimes I throw in oysters or shrimp. Just depends on what I'm in the mood for.

 

[Boogieman]

That looks fantastic!!!!

 

[CohibaRobusto]

166 lbs this morning. 3200 calories yesterday.

Gotta work on getting my calorie intake back up.

bb squat 45x10, 135x10, 225x7, 275x5, 4
deadlifts 135x10, 225x8, 5
Stat trac leg extension 210x15, 12, 12, 9
lying leg curl 120x12, 10, 8, 6
Adductor (maxed) 205x20, 15, 15
Hammer str standing calf raise 380x12, 400x10, 7
Seated calf 90x15, 12, 10, 9

Did not hit my shins on deadlifts today woop woop!

 

[Jin]

Did you lose a leg? 166......

 

[CohibaRobusto]

Did you lose a leg? 166......

LOL 196! Idk wtf I'm saying these days obviously. Yesterday I wrote I did curls on chest/tricep day. It must be the vaccine!

 

[CohibaRobusto]

196 lbs this morning. 3800 calories yesterday.

Surpassed my goal of 100 decline situps today and hit 105

decline situps x 40
wide grip lat pulldown 140x 12, 10, 7
hammer str iso row 115/s x 12, 10, 9
seated cable low row 145x13, 11, 8
reverse cable crossovers shoulder height 12.5x15, 12, 7, high pulleys 10x15, 12, 12
decline situps x 35
ez bar curls 60x20, 65x12, 10
alternating db curls 30'sx12, 10, 10
Concentration curls 30x14, 10, 7
db wrist curls 35x10, 7, 30x11
decline situps x 30

Wifey and I got a room in the French Quarter tonight. Gonna get some nekked cardio with this one

 

[DEADlifter]

Good workout. Enjoy your evening.

 

[Skullcrusher]

166 lbs this morning. 3200 calories yesterday.

Gotta work on getting my calorie intake back up.

Nice workout man!

Sorry I been so busy. The 1st was my b-day. Got a new 7.4 cu feet mini-fridge. Had to set-up a whole mini kitchen specific for protein shakes, supps, etc.

Anyway how did you drop so much weight? Eat some oats!

 

[Skullcrusher]

196 lbs this morning. 3800 calories yesterday.

Surpassed my goal of 100 decline situps today and hit 105

decline situps x 40
wide grip lat pulldown 140x 12, 10, 7
hammer str iso row 115/s x 12, 10, 9
seated cable low row 145x13, 11, 8
reverse cable crossovers shoulder height 12.5x15, 12, 7, high pulleys 10x15, 12, 12
decline situps x 35
ez bar curls 60x20, 65x12, 10
alternating db curls 30'sx12, 10, 10
Concentration curls 30x14, 10, 7
db wrist curls 35x10, 7, 30x11
decline situps x 30

Wifey and I got a room in the French Quarter tonight. Gonna get some nekked cardio with this one

LOL nekked cardio, hell yeah!

196...okay I just needed to keep reading!

Incredible workout. Sorry I missed so many.

 

[CohibaRobusto]

198 lbs this morning. 4k calories yesterday.

5 mins eliptical trainer
Hammer strength shoulder press 170x9, 9, 5, 150x8, 7
db side lateral raises 30'sx13, 10, 8, 6
db front lateral raise 25'sx12, 10, 10, 6
db shrugs 80'sx12, 10, 10
Behind back smith shrugs 140x12, 10, 10
reverse cable crossovers ab high pulleys 12.5x13, 9, 8, 6
cable external rotation 17.5x12, 10, 8
cable internal rotation 24x14, 12, 10
treadmill x 10 mins 3.5mph

After reading some stuff this week, I realized that I wasn't involving my rear delts and lower traps as much as I should during external shoulder rotations. So I made a conscious effort to do that this week, and it made a huge difference. I could really feel it.

 

[CohibaRobusto]

Weighed in at 199 this morning. 4400 calories yesterday.

Roman chair leg raises x 20
back extensios x 20
flat bb bench press 45x15, 135x10, 155x8, 6, 5, 185x2
Incline db press 55'sx 10, 9, 7
Hammer str pec fly 160x12, 10, 9
Roman chair leg raises x 20
cable crossovers high pulleys 24x16, 25.5x12, 9
back extensions x 20
dip assist 40x12, 10, 10
cable tricep pushdown 75x11, 8, 7
db overhead tricep ext 45x16, 14, 12
reverse bb wrist curls 35x16, 12, 10
Roman chair leg raises x 20
back extensios x 20

Felt good today, did better than last week.

 

[jlong78la]

You are killing it

 

[CohibaRobusto]

You are killing it

Thanks. It's been a slow grind the past few months. The scale hasn't moved, but I'm still seeing some small strength gains here and there. I keep upping my calorie intake too.

Trying to figure out what it will take to break 200 lbs. Also started a cruise the past 2 weeks.