Cohiba's Journey from Skinny Fat

Voyagersixone

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Thanks Voy! I'm working hard. I want post up some 1 year before / after pics in a few weeks. I gotta burn off this ice cream fat from vacation first LOL.

haha! You’ll get rid of that fast I’m sure. Looking forward to the photos. Can def tell you’re working hard — keep at it!
 

CJ

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Leg day today, and of course the first thing I noticed when I walked in was that it didn't seem like the AC was on at all. So I start sweating like a pig during my second set of squats. Which is kind of normal on leg day for me, but way worse when it's hot.

I know my preworkout drinks make me sweat some more, but it seems like I'm the only one drenched in sweat, and I'm getting a little self conscious about it. I wipe down equipment after I use it always when I'm like this.

Anyway I had a really good workout, wife and kids went today and did cardio while I was there too, so that was cool.

Barbell Squats
1x10
1x8
1x6

Deadlifts
1x10
1x8
1x6

Barbell walking lunges
2x20

Leg Extensions
1x15
1x12
1x10
1x8
1x7

Lying leg curl
1x12
1x10
1x8
1x6

Adductor
1x15
1x12
1x10
1x6

Standing calf machine
1x12
1x8
1x8
1x6

Seated calf
1x12
1x10
1x8
1x6

I'd be more concerned if you WEREN'T a sweaty mess after squatting and pulling. Look around the gym, almost nobody sweats because they're not putting in hard work, they're just going through the motions.

Ever see anyone working hard who wasn't sweating? Exactly, now keep it up!!!!
 
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Thanks CJ. Sweated some more today, not as bad as leg day. Had to wipe off the minoxidil laced sweat spots off the benches after every exercise.

Mixed up chest day a bit today. Did mostly drop sets to failure trying to keep reps between 6-12. Biceps still a little sore from arms day so just stuck to chest today.

15 mins treadmill walk, 3.8 mph 4% incline

Incline BB Press
1 x 10
1 x 8
1 x 7
1 x 6

Fly machine
1 x 10
1 x 9
1 x 8
1 x 7
1 x 6
1 x 6

Decline BB Press
1 x 10
1 x 8
1 x 7
1 x 7

Flat bench DB press
1 x 10
1 x 8
1 x 7
1 x 7

Reverse shrug dips
1 x 12
1 x 10
1 x 8
1 x 7

15 mins treadmill walk, 3.8mph, 4.5 incline
 
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Tonight was kickboxing class with my son. We meet with a trainer once a week for this. I've been going about 9 months, him 6. Trainer chick is awesome, and really good with my son who is kind of anxious personality.

6 mins jump rope
5 mins stretching
30 mins punchig and kicking technique work
5 mins core training

It's a lot of fun. Didn't lift today because I'm pretty sore from saturday and sunday still.
 
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Was short on time today, but got in a quick back day. Took about 45 mins.

Chinup assist
1x12
1x10
1x9
1x6

DB Lat Pullovers
1x12
1x11
1x10
1x8

Seated Cable Row
1x12
1x10
1x8
1x6

Hammer Strength Isolated Rows
1x12
1x10
1x8
1x6

Revers cable crossovers
1x12
1x9
1x7
1x5
1x8 drop set
 
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Thanks man, wasn't feeling it today either, but it was one of those days where my body took over and did it anyway.
 
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Today was a good shoulder day, lots of energy, motivation. Elbow is feeling much better so I hammered out some upright rows.

Jump rope 1:30

BB Overhead Press
1x12, 1x8, 1x6, 1x6

BB Upright Rows
3x10

Jump rope 1:00

Deltoid Raise Machine
1x12, 1x10, 1x8, 1x6

Front Lateral Raise Cable
1x12, 1x10, 1x8, 1x6

Behind the Back Cable Shrugs
1x12, 1x10, 1x8, 1x6

Jump rope 1:00

DB shrugs
1x12, 1x10, 1x8, 1x6

Calf machine shrugs
1x12, 1x10, 1x8

Jump rope 1:00

Isolated Hammer Str Overhead Press
1x12, 2x8, 1x6

Cable Internal and External Rotations
1x30, 1x20, 1x10, 1x8
 

Voyagersixone

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Nice man - looks like you put the work in. Also loved that you threw the jump rope in there - you any good?
 
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No, I'm not really good at all in my opinion. I can go a minute or two without ****ing up max. I can't do all that single foot switching stuff either. Our boxing trainer makes us do it for 6 mins before each session, and it's just incredible HIIT. It really gets my heart rate up fast, and it works my calves so good.
 
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So cool story from the gym today, I did 400 lbs calf raises for 5 reps with this trainer dude. My calves are the best trained part of my body from jump rope and because I work them really hard.

We have this new trainer at the gym, and his deadlift is like 3x mine. He is gonna help me out this friday, and I'm looking forward to it. But he was bragging about doing 400 lbs calf raises to me (5 reps), and I was like "lemme try!!!" (knowing that my calves were probably the only thing I could keep up with him on).

I think it shocked the hell out of him, and it made me feel pretty proud of myself. If you saw me, you'd think no way can that dude do 400 lbs calf raises lol.
 
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Had a good day at the gym today. I'm enjoying seeing other people make progress there too.

100 jumping jacks

Dips assisted (getting close to doing this without assist)
1x12, 1x10, 1x8, 1x6

Db overhead tricep press
1x12, 1x10, 1x8, 1x6

50 jumping jacks

Cable tricep pushdown
1x12, 1x10, 1x8, 1x6

Isolated cable tricep pushdowns
1x12, 1x8, 1x8, 1x7

100 jumping jacks

Ez bar curls wide grip
1x12, 1x8, 1x7, 1x6

Ez bar curls narrow grip (dropped weight down)
1x12, 1x10, 1x8, 1x6

Concentration curls
1x15, 1x12, 1x9, 1x6

100 jumping jacks

Wrist curls
1x12, 1x10, 1x8, 1x6

Arms were pumped today, had good concentration and effort. Did most of those sets to failure. Felt really good today and didn't really want to leave.

On another note I have really cut back on sugar since getting back from vacation last week. I even bought some old school Cheerios for breakfast. So my breakfasts this week have been cheerios with a banana, unsweetened almond milk, ice coffee with protein scoop. Yum. Occasionally I'll throw some frozen blueberries into the mix.
 

Jin

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All jumping jack sets to failure, please.

Make sure its in a public gym and there is video evidence.
 

CJ

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All jumping jack sets to failure, please.

Make sure its in a public gym and there is video evidence.

Slaps himself in the head, knees buckle, falls to the ground. Looks like a Verizon air dancer being deflated. :32 (18):
 
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Lol

I used to feel stupid doing jumping jacks, so I would go off into one of the empty classrooms to do them. Which I still would do today if the gym was crowded.

But I go at a time when the place is usually empty. And I still make fun of people in my head, doing the same stuff I do. Especially if they're not doing it in an appropriate place.

Like one time some douche was jump roping between equipment where nobody could walk through WTF.
 
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Leg day worked out well today. The trainer dude was there and gave me some tips on deadlift. He was working at the gym during the time, so this was just some free advice not an actual personal training session. Which was cool because I'm not crazy about personal training sessions.

I've done many in the past, and these guys never seem to get that I'm going to work myself way harder than they are. I'm seeing them mainly for the knowledge and skills. Whereas they think they need to wear me out. I still go lift more after their sessions. I think they do that because most people who see them only work out the times they are with the trainer.

Anyway, this was cool the guy spent about 15 mins with me going over deadlift technique. I've been hunching my back too much and rounding my shoulders too much, lowering my ass like in a squat too much. Points noted. Will continue to practice.

BB Squats
1x12, 1x10, 1x7

BB Deadlifts
1x12, 1x10, 1x7

Walking BB Lunges
1x20

Deadlifts with trainer
probably another 15 dl's but went up in weight some to see my my 1 rep max might be.

Leg extensions, added some more weight last 3 sets
1x12, 1x12. 1x10, 1x8, 1x8, 1x6

Lying leg curl
1x12, 1x10, 1x8, 1x6

Adductor
1x20, 1x18, 1x12, 1x6

Standing calf machine
1x12, 1x9, 1x8, 1x6

Seated calf, added 10 lbs to each of last 4 sets
1x15, 1x14, 1x13, 1x12, 1x10, 1x8, 1x6, 1x5
 
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Yesterday was my day off, and I accidentally drank a 5 hr energy a little too late in the day. Then I started tripping about this coronovirus shit and doing some prepping because they are already starting to run out of toilet paper in stores.

Also my friend in England is rationed to one roll of TP per person when she goes to the grocery, and it's not even that bad there yet. So I was up till like 4am trying to sleep. Which is not good for my recovery day.

But fu*k it I was at it again this morning, and I only had an hour at the gym because of comitments.

Today was amazing because it was crowded and pretty much every piece of equipment was open when I needed it. Clockwork precision chest and some core day. In and out in an hour, timed all my rest intervals 30-45 secs.

40 decline situps

Flat bench press
1x11, 1x9, 1x7, 1x5

Cable crossovers
1x12, 1x10, 1x8, 1x6

17 Back extensions

Decline bb bench
1x7, 1x10 (dropped weight), 1x8, 1x6

Incline db bench
1x12, 1x10, 1x8, 1x6

25 decline situps

Iso hammer strength chest press
1x10, 1x9, 1x8, 1x6
 

Voyagersixone

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Yesterday was my day off, and I accidentally drank a 5 hr energy a little too late in the day. Then I started tripping about this coronovirus shit and doing some prepping because they are already starting to run out of toilet paper in stores.

Also my friend in England is rationed to one roll of TP per person when she goes to the grocery, and it's not even that bad there yet. So I was up till like 4am trying to sleep. Which is not good for my recovery day.

But fu*k it I was at it again this morning, and I only had an hour at the gym because of comitments.

Today was amazing because it was crowded and pretty much every piece of equipment was open when I needed it. Clockwork precision chest and some core day. In and out in an hour, timed all my rest intervals 30-45 secs.

40 decline situps

Flat bench press
1x11, 1x9, 1x7, 1x5

Cable crossovers
1x12, 1x10, 1x8, 1x6

17 Back extensions

Decline bb bench
1x7, 1x10 (dropped weight), 1x8, 1x6

Incline db bench
1x12, 1x10, 1x8, 1x6

25 decline situps

Iso hammer strength chest press
1x10, 1x9, 1x8, 1x6

Looks like you got plenty of work in! Well done dude.
 

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