Cohiba's Journey from Skinny Fat

[CohibaRobusto]

Day 8, 188 lbs this morning, gym time 1 hr 30 mins

Shoulder Day

Barbell Shoulder Press 12, 10, 8
Upright rows 12, 10, 8
Db shoulder press 15, 12, 9
Isolated hammer strength should press 7, 7, 6 (went heavier than normal)
Side Lateral Raises 15,10,8
Front Lateral Raises 20, 14, 12
Reverse cable fly 12, 10, 8, 6
Db shrugs 12, 10, 8
Calf machine shrugs 12, 10, 8
Isolated db shrugs (leaning forward a tad) 16, 14, 12
Cable shrugs (behind the back) 12, 10, 8
cable internal rotation 12, 10, 18
cable external rotation 14, 12, 10

15 mins Treadmill walking

 

[CohibaRobusto]

Day 9, 189 lbs morning weight. 1 hr gym time.

Chest Day

Leg lifts 12, 10, 8

Flat bench press 10, 6, 5, 4
Incline db press 10, 8, 7
Decline bench 12, 10, 8
Peck deck fly 12, 10, 8, 7
Reverse shrug dips 10, 8, 6

Back extensions 15, 12, 10
Eliptical trainer 15 mins

 

[CohibaRobusto]

Day 10, 190 lbs this morning. 1:10 time at the gym.

My kids thought it was hilarious to undermine my diet on father's day by making me brownie al la mode for desert and buying me nerds candy and sweet tart ropes. They know I'm powerless over sugary substances.

So I worked out early this morning on a pretty much empty stomach to try to burn some of it off.

Back Day

1 min jump rope
20 decline situps
Pull up assist 8, 6, 6, 5
DB Lat Pullovers 12, 10, 8, 8
One arm db rows 12, 10, 8
Iso lateral hammer str rows 12, 10, 8, 6
1 min jump rope
Cable low rows 15, 14, 12
Reverser cable crossovers high pulleys 20, 12, 12, 10
1 min jump rope

 

[CohibaRobusto]

Only time I ever weighed 190 before in my life I was skinny fat with a huge gut, the beginnings of a double chin, and totally disgusted with myself.

 

[CohibaRobusto]

Day 11, 188 lbs, 1.5 hrs gym time

Leg Day

Squats 12, 12, 10, 8
Deadlifts 10, 8, 6
Barbell walking lunges 3x20
Leg Extensions 10, 8, 6, 5
Lying Leg Curl 13, 10, 6
Adductor 12, 12, 10
Standing calf machine 10, 8, 6, 5
Seated Calf 12, 13, 12, 10

 

[CohibaRobusto]

Day 12, 189 lbs, 1 hr gym time

Wifey came to work out with me today, which was cool. She just did a few lifts and cardio.

Arm Day

Ez bar curls 12, 10, 8, 7
Dips 15, 12, 9, 6
Alternating DB curls 11, 10, 9, 6
Overhead DB tricep extensions 15, 12, 10, 8
1 min jump rope
Concentration Curls 20, 12, 10, 8
Cable Tricep Pushdown 15, 10, 8, 6
Forearm curls 12, 10, 8, 6
Forearm roller 20, 20, 16
1 min jump rope

 

[CohibaRobusto]

Day 13, 188 lbs this morning. 1:15 gym time

So here is my experience taking Test 500 / week, Dbol 30mg / day so far...

The Good
1. I gained about 11 lbs in the first 11 days, but have leveled off the past few days. I doubt all of that is muscle since it happened so fast, but probably a combo of water weight and muscle?
2. My workouts have been progressing for a change, I'm definitely gaining in strength. If you've followed my story, I had pretty much stopped making progress the last 6 months of being natty, despite trying different adjustments to my routine (high vs low volume, 4 training days vs 6 etc).
3. I feel good overall and during workouts, but that is normal for me when natty also.

The Bad
1. Some loss of appetite in the first week. I just made myself eat anyway, and that problem went away in a few days.
2. Some short headaches that went away on their own. (started the past few days)
3. Checked my blood pressure yesterday after reading some things in other threads about headaches on dbol, and my BP is high, 160 / 100. Normally I'm 120/80, so I'm a little concerned about that. Open to suggestions for managing blood pressure here...

I'm pretty sure all of these side effects are related to the Dbol because I didn't have any side effects I'm aware of taking Test 500/wk alone.

Today was Shoulder Day

20 decline situps
Overhead Barbell Press 12, 10, 8, 6
ISO Hammer Strength Shoulder Press 12, 10, 9, 7
db Side Lateral Raise 15, 12, 10, 8
db Front Lateral Raises 12, 10, (noticed some impingement in right shoulder so lightened up weight and stopped early)
16 decline situps
db shrugs 12, 10, 8, 6
Calf Machine Shrugs 12, 12, 12, 10
Shoulder external rotation 12, 10, 8
Shoulder internal rotation 12, 10, 8
Revers cable crossovers, ab high pulleys 15, 12, 10, 8

 

[Skullcrusher]

Good stuff man. Keep up the good work.

 

[DEADlifter]

That's a good session bro. Keep an eye on that blood pressure.

 

[CohibaRobusto]

Day 15, 189 lbs morning weight, 1:30 hrs gym time. Yesterday was a scheduled rest day.

Chest Day

1 min jump rope
Bb flat bench press 10, 8, 7, 6
20 Leg lifts
Bb decline bench 12, 8, 7
Fly 12, 8, 7, 6
1:05 min jump rope
Db incline bench 12, 10, 9
20 leg lifts
Cable crossovers 14, 10, 8, 15
1:15 min jump rope
Shrug dips 13, 11, 12, 8
Treadmill 15 mins, 3.6 mph, 3%inc

Felt kind of lethargic today, started feeling better towards the end of my workout.

 

[CohibaRobusto]

Day 16, 190 lbs morning weight. Had good energy today after a lunch time nap.

Cycling with family .5 hrs

Gym time 1 hr

Back Day

20 back extensions
Assisted pullups 12, 9, 7, 6
Lat pull throughs 12, 10, 8, 6
20 back extensions
Seated low cable row 12, 10, 8, 6
ISO hammer str rows 12, 10, 8, 6
16 back extensions
Reverse cable crossovers 20, 16, 11, 10

 

[CohibaRobusto]

Day 17, weight 190, 1:15 hrs at gym

Tried changing up my leg routine a bit today by doing more squats and taking out the walking lunges.

Squats 10, 8, 7, 7, 6, 4, 3, 3, 2, 1 (going up in weight until 1 rm)
deadlifts 10, 8 stopped here because I started getting some weird pain in my right leg
Leg extensions 10, 9, 8, 7, 8
Adductor 15, 12, 10
Lying Leg Curl machine 12, 10, 7
Standing calf raise machine 12, 9, 7,
Seated calf 14, 8, 8, 7

 

[CohibaRobusto]

Day 18, weight 190, 1:20 hrs gym time.

I really haven't put on any more weight in the past 10 days, and I literally eat all day, not going longer than 2 hrs without eating something substantial, so I started logging in myfitnesspal again today to check out my calorie intake & macros and make sure it is where I have been thinking it is.

Also changed up the order of my shoulder routine a bit today.

Shoulder Day

20 situps

Db side lateral raise 12, 12, 10, 8
Db front lateral raise 12, 10, 10, 11 (have been going light on my FLR's because of some shoulder pain on this lift)
Reverse cable crossovers, ab high pulleys 15, 12, 10, 7
Hammer Str ISO Overhead Press 12, 10, 9, 9
BB Upright Rows 14, 12, 10, 9

20 situps

Db shrugs 10, 8, 6
Calf machine shrugs 10, 8, 6
ISO db shrugs 15, 12, 10

Cable ext rotation 15, 13, 12
Cable int rotation 15, 12, 10

20 situps

 

[DEADlifter]

You said your weight isn't up. Do you do measurements? Is strength increasing? Don't let the scale get you down bro. The mirror is a better gauge.

 

[CohibaRobusto]

Thanks! Yes my strength has been increasing. I haven't done any measurements in a while so I think I'll do that tonight.

 

[CohibaRobusto]

Looks like I might not be getting enough calories overall. This has been a typical day's eating for me.

 

[CJ]

Definitely continue to log. If not it's like going on a trip without a map, you're never really quite sure if you're heading in the right direction, and constantly have to make adjustments.

You say there's been some appetite suppression, well if you're not tracking your calories, it's quite possible that you have some days where you're eating UNDER maintenance, and offset the higher calorie days. You can't grow new tissue without the raw materials.

If that truly is a typical day, aim for 2800-3000 Cals per day, see if that starts to get a weight increase. Try to get between 200-250g of protein each day. Continue tracking, make course corrections along the way.

 

[Jin]

64g of carbs from pasta? That’s like
the worlds smallest serving of pasta:32 (20):

 

[CohibaRobusto]

Thanks for the feedback on my diet CJ

Most recent pics

 

[CohibaRobusto]

Day 19, morning weight 192 lbs, 1.5 hrs gym time

Arm Day

20 leg raises

dips 12, 10, 9, 8
cable tricep pushdown 14, 10, 9, 6
db overhead tricep ext 12, 10, 9, 7

20 leg raises

Curl bar 12, 10, 8, 7
Rope cable curls 12, 11, 15, 13
Concentration curls 12, 10, 8, 7

20 leg raises

wrist curls 12, 10 8, 7
forearm roller 4x20