Cohiba's Journey from Skinny Fat

[CJ]

Walking lunges

Rear foot elevated split squats, use off hand for balance.

You can fukk yourself up with just those DBd

 

[Voyagersixone]

Good for you trying to make time despite the upheaval and work. You got this!

 

[CohibaRobusto]

I worked again mostly all day on a Sunday, finished at 10pm. Good thing is I'm making money so hopefully I will be allright for a while if the economy goes to shit.

My break from work was to lift and go to Academy to score an adjustable incline bench for at home, which worked out nicely.

Hammered out 400 jumping jacks and arm day...

100 Jumping Jacks

Db curls
1x15, 1x12, 1x11, 1x10, 1x9, 1x8, 1x7, 1x6

50 JJ's

Concentration Curls
1x12, 1x10, 1x8

100 JJ's

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

50 JJ's

Pushups
1x10, 1x10, 1x9, 1x8

50 JJ's

Db overhead wide grip
1x12, 1x10, 1x8, 1x6

50 JJ's

Forearm curls
1x15, 1x12, 1x10, 1x8

 

[DEADlifter]

Good job. I also enjoy throwing push ups in like that.

 

[CohibaRobusto]

I'm really struggling with how busy work is. I missed lifting yesterday. This sucks because I feel like I'm losing conditioning and not able to do near the volume I used to. I worked until 1am. Uggg Plus I'm limited with these dumbells and my elbow is kind jacked because I overworked it last week.

Today I got in some chest stuff though.

40 decline situps

Db flat bench
1x14, 1x12, 1x11, 1x10

Db decline bench
1x12, 1x11, 1x10, 1x9

25 decline situps

Db incline bench
1x9, 1x8, 1x7, 1x6

Db fly, increasing weight
1x30, 1x20, 1x12, 1x10


Tomorrow I need to do back, and all I know for like a pulldown is db lat pullovers. I can't do unassisted pullups because that is how I ****ed up my elbow again last week. It has really set me back. I can do db rows, db reverse fly, I'm not sure what else. Any ideas for back stuff with db's?

 

[Voyagersixone]

I'm really struggling with how busy work is. I missed lifting yesterday. This sucks because I feel like I'm losing conditioning and not able to do near the volume I used to. I worked until 1am. Uggg Plus I'm limited with these dumbells and my elbow is kind jacked because I overworked it last week.

Today I got in some chest stuff though.

40 decline situps

Db flat bench
1x14, 1x12, 1x11, 1x10

Db decline bench
1x12, 1x11, 1x10, 1x9

25 decline situps

Db incline bench
1x9, 1x8, 1x7, 1x6

Db fly, increasing weight
1x30, 1x20, 1x12, 1x10


Tomorrow I need to do back, and all I know for like a pulldown is db lat pullovers. I can't do unassisted pullups because that is how I ****ed up my elbow again last week. It has really set me back. I can do db rows, db reverse fly, I'm not sure what else. Any ideas for back stuff with db's?

take care of that elbow homie. You got this. Slow and steady.

 

[CohibaRobusto]

Today I moved 144, 40 lbs cases of disinfectant from a box truck into a warehouse all by myself. That was my workout. Not my preffered set routine!

 

[DEADlifter]

Serious question. Did you find yourself concentrating on the muscles being used while doing it? Some will disagree. I believe that you CAN get a decent workout AT work. I've never met a weak brick mason.

 

[CohibaRobusto]

I did some of the time. I kind of looked at it as my workout because I knew I would habe time for nothing else.

 

[CohibaRobusto]

here are the requested calf pics

 

[Voyagersixone]

You manned up!! That it in self deserves applause dude. You’ve definitely got some density in there dude. Very cool.

 

[CohibaRobusto]

You manned up!! That it in self deserves applause dude. You’ve definitely got some density in there dude. Very cool.

Thanks. They're definitely bigger than when I started. It's wierd because they are my strongest muscle pound for pound, but definitely smallish when it comes to mass. I feel like my delts and traps are a lot more aesthetic.

 

[CohibaRobusto]

So today was my first back day at home. Equipment is 1 adjustable bench (incline/decline/flat), 2 bowflex db's (5-52.5 lbs each).

I realized my knowledge of db back workouts sucks. So I just did a lot of sets of what I know.

One arm db rows
1x12, 1x20, 1x11, 2x10, 1x11

Db incline reverse fly
20, 16, 15, 12, 17, 12

Db lat pullovers
12, 10, 10, 8, 8, 7

No cardio. I know my set numbers look odd, I took some longer than normal breaks, answered the phone, and changed weight a few times.

 

[DEADlifter]

So today was my first back day at home. Equipment is 1 adjustable bench (incline/decline/flat), 2 bowflex db's (5-52.5 lbs each).

I realized my knowledge of db back workouts sucks. So I just did a lot of sets of what I know.

One arm db rows
1x12, 1x20, 1x11, 2x10, 1x11

Db incline reverse fly
20, 16, 15, 12, 17, 12

Db lat pullovers
12, 10, 10, 8, 8, 7

No cardio. I know my set numbers look odd, I took some longer than normal breaks, answered the phone, and changed weight a few times.

If you use two DB's you can mimic bent over BB row which is a fave of mine.

 

[Voyagersixone]

So today was my first back day at home. Equipment is 1 adjustable bench (incline/decline/flat), 2 bowflex db's (5-52.5 lbs each).

I realized my knowledge of db back workouts sucks. So I just did a lot of sets of what I know.

One arm db rows
1x12, 1x20, 1x11, 2x10, 1x11

Db incline reverse fly
20, 16, 15, 12, 17, 12

Db lat pullovers
12, 10, 10, 8, 8, 7

No cardio. I know my set numbers look odd, I took some longer than normal breaks, answered the phone, and changed weight a few times.

Good first day at home man! How are the bowflex adjustables? Wanted those but got stuck with powerblocks.

 

[CohibaRobusto]

Good first day at home man! How are the bowflex adjustables? Wanted those but got stuck with powerblocks.

I love them so far.

I've been lifting still just haven't had time to log it here. I'm gonna consolidate chest/triceps into one day today.

 

[Voyagersixone]

I love them so far.

I've been lifting still just haven't had time to log it here. I'm gonna consolidate chest/triceps into one day today.

nice. Hope work isn’t killing you brother.

 

[CohibaRobusto]

Work is definitely killing me. I've totally given up on trying to maintain what I was doing in the gym now at this point. The good thing is that my work has been very challenging physically, so at least I'm staying in shape. I'm going to need to make some changes and hire some people to help in order to get my life back. It's about time to pull the trigger on that.

 

[CohibaRobusto]

My life has changed so much in the past few months, it's just unreal. It has been really stressfull too, even though some of the changes have been positive (business grew, made a ****load of money). I've been fighting off a ton of anxiety and depression over the past month.

I'm here for bodybuilding advice though, so I won't get into all that. I'm feeling a lot better mentally now. I started lifting again from home the past few weeks, and it has definitely helped my mood.

Still limited to DB's and an incline bench, but I'm making the most out of it. Today was my best day back at it so far. I had a really good shoulder workout.

db shoulder press 15, 11, 8
upright rows 12, 12, 12
side lateral raise 15, 12, 10
front lateral raise 12, 11, 10
rear delts 17, 13, 10
shrugs 12, 12, 10
one arm shrugs 15, 20, 25
internal shoulder rotation 20, 20, 20
ext shoulder rotation 12, 12, 10

Volume is less than what I used to do, but I'm working back up to that.

 

[CohibaRobusto]

Today was leg day, and I sweated my ass off of course.

DB squats 15, 15, 12, 11
DB Deadlifts 12, 12, 10, 10
Db lunges 15, 15, 15
Db calf raises 20, 18, 12, 12
Stair calf raises 30, 25, 20, 20

This was 8am and I'm getting sore already here 12 hrs later.

Not back to where I was before covid yet.