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  1. #501
    Senior Member wilkinkc's Avatar
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    Damn that looks good lol. I would smash some fried fish it’s been a long time.

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    CohibaRobusto (10-30-2020)

  3. #502
    Elite CohibaRobusto's Avatar
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    Originally Posted by wilkinkc View Post
    Damn that looks good lol. I would smash some fried fish it’s been a long time.
    I know I feel bad you're trying to cut and it seems like most people are trying to gain and talking about food lol. Gonna be a tough road for a little while.

  4. #503
    Senior Member wilkinkc's Avatar
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    Originally Posted by CohibaRobusto View Post
    I know I feel bad you're trying to cut and it seems like most people are trying to gain and talking about food lol. Gonna be a tough road for a little while.
    lol hell yeah. I went to PZT’s and he’s talking about 1/2 lb cheeseburgers. Ahhhh lol

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    DEADlifter (11-12-2020)

  6. #504
    Elite CohibaRobusto's Avatar
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    Originally Posted by wilkinkc View Post
    lol hell yeah. I went to PZT’s and he’s talking about 1/2 lb cheeseburgers. Ahhhh lol
    Whatever you do just back out quick if freaking pop tarts come up and CJ gets involved. LOL

  7. #505
    Senior Member Skullcrusher's Avatar
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    Let me find out you ate too much cornbread!
    Will work for test.

  8. #506
    Elite CohibaRobusto's Avatar
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    Lol that was the best part they head etouffee sauce to pour over it.

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    Skullcrusher (10-31-2020)

  10. #507
    Senior Member Skullcrusher's Avatar
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    Think you best stick to the collard greens!

    As far as your tweaked bicep, maybe switch to db curls? My right arm was somewhow weaker than my left arm and I am right handed, figure that one out! I switched to db's and they evened out. I still did a heavier EZ bar curl, but the rest db's.
    Last edited by Skullcrusher; 10-31-2020 at 11:25 AM.
    Will work for test.

  11. #508
    Elite CohibaRobusto's Avatar
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    I usually do a little of both but yeah I could try that. High reps, lower weight has helped too.

  12. #509
    Elite CohibaRobusto's Avatar
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    199 lbs this morning. Still at gym 30 mins away because no power by me.

    199 lbs this morning

    bb overhead press 45x10, 95x12, 10, 8, 7, 6
    db overhead press 40's x 12, 12, 12
    db side lateral raise 30's x 10, 8, 6
    cable side lateral raise 20x 14, 12, 10
    cable front lateral raise 20x 12, 10, 12, 10
    reverse xovers ab high 10x15, 13, 10, 8
    cable external rotation 10x20, 15x14, 11
    cable internal rotation 20x25, 40x15, 50x10
    db shrugs 85's x 12, 12, 11, 10, 10

    So this gym had no kind of fixed press machine so I did barbell overhead press for the first time in a long time, and I was humbled. It's just amazing how much difference it makes involving stabilizers in overhead press. Regardless I still had progressed a lot over what I used to do when all I did was barbell. I thought about using the Smith machine too but there was 1 single chair in the whole place and it was being used.

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    CJ275 (10-31-2020),Gibsonator (10-31-2020),PZT (11-02-2020),Skullcrusher (10-31-2020)

  14. #510
    Senior Member PZT's Avatar
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    lots of work. Neeed to up my volume haha

  15. #511
    Elite CohibaRobusto's Avatar
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    199 lbs this morning, chest day

    bb flat bench press
    45x10
    135x10
    155x8, 6, 5,
    185x1
    135x8, 8, 6
    db incline bench 55's x 10, 8, 6
    hammer strength pec fly 175x7, 165x6, 155x6, 140x4, 110x8
    dip assist 40x15, 12, 10, 8
    cable tricep pushdown 75x12, 10, 8
    db overhead tricep extemsions 50x13, 9, 8
    iso cable tricep pushdowns 20x15, 12, 12

    Felt like I got a good workout today nothing special to note.

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  17. #512
    Senior Member Skullcrusher's Avatar
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    Good job man!
    Will work for test.

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    CohibaRobusto (11-02-2020)

  19. #513
    Elite CohibaRobusto's Avatar
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    199 lbs this morning, 3800 calories yesterday

    Lying leg curl 130x 10, 10, 7

    squats
    45x10
    135x10
    230x8
    230x8
    250x6
    190x8 pause reps
    140x8 pause reps
    140x10

    hammer strength standing calf raise 400x12, 8, 6
    seated calf 60x20, 16, 16, 13

    star trac leg extensions 155x12, 12, 12, 12
    star trac angle leg press 280x12, 370x10, 10, 8
    Adductor 205x12, 10, 8, 2sec hold on each rep

    Tried doing leg curls before squats today. Honestly I didn't notice a difference, but I'm not as seasoned of a squatter as others here. Good workout, added a little weight over last week.

    I'm kind of struggeling trying to figure out how I am going to work deadlifts into my back day (moved them from leg day with this new squat routine) because I already do a lot on back day. I'd like to continue with the progress I was making on deadlifts. Hope to figure something out tomorrow.

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  21. #514
    Elite FlyingPapaya's Avatar
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    Nice work man!

    I moved deads to back day to split away from squats and its honestly better I think. Less tax on the body. You'll find something that works. Keep up the work bro!
    BIRD LIVES MATTER

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    CohibaRobusto (11-03-2020)

  23. #515
    Elite CJ275's Avatar
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    Originally Posted by CohibaRobusto View Post

    I'm kind of struggeling trying to figure out how I am going to work deadlifts into my back day (moved them from leg day with this new squat routine) because I already do a lot on back day. I'd like to continue with the progress I was making on deadlifts. Hope to figure something out tomorrow.
    I was looking back at your last back day and you have 3 exercises back to back to back that target the lats... Pullovers, DB Rows, and Low Rows.

    My suggestion would be to keep the 2 of those that you connect with the most, and drop the 3rd to free up room for DLs. (I'd drop one of the rows)

    Then you'll have wide pulldowns that hit the teres, lower traps, rear delts, the 2 rows that hit the lats, mid traps, and rhomboids, and DLs which hit the erectors and upper traps hard. Pretty complete.

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    CohibaRobusto (11-03-2020)

  25. #516
    Elite CohibaRobusto's Avatar
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    Originally Posted by CJ275 View Post
    I was looking back at your last back day and you have 3 exercises back to back to back that target the lats... Pullovers, DB Rows, and Low Rows.

    My suggestion would be to keep the 2 of those that you connect with the most, and drop the 3rd to free up room for DLs. (I'd drop one of the rows)

    Then you'll have wide pulldowns that hit the teres, lower traps, rear delts, the 2 rows that hit the lats, mid traps, and rhomboids, and DLs which hit the erectors and upper traps hard. Pretty complete.
    Perfect thanks, was hoping you'd chime in!

  26. #517
    Elite CohibaRobusto's Avatar
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    198 lbs, 4000 calories yesterday

    Hammer Str Shoulder Press
    40x20, 110x12, 160x12, 10, 9, 7
    cable side lateral raise
    14x20, 15, 15
    cable front lateral raise
    12.5x16, 14, 12
    reverse cable crossovers waist high
    9x15, 12, 10
    calf machine shrugs 310x12, 10, 10, 10

    Quick shoulder day today, 45 mins. I realized it probably wouldn't be good to do back day right after leg day since I am adding deadlifts, so swapped these two around. Being careful with some left forearm tendon and bicep issues, so that's another reason I decreased volume today and laid off the dumbells.

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  28. #518
    Elite CohibaRobusto's Avatar
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    199 lbs this morning (lol can't break through 200 for any extended time)

    Deadlifts
    135x10
    225x10, 10
    275x6
    LF wide grip lat pulldown 140x11, 10, 9
    hammer str iso rows 135/s x 10, 8, 6
    reverse cable crossovers shoulder high 12.5x16, 14, 12
    high pulleys 9x18, 15, 14
    calf machine shrugs 270x15, 13, 10
    ez bar curl 65x12, 10, 8
    concentration curls 20x15, 14, 13
    db wrist curls 35x9, 30x11, 9

    Took 4 days off, 2 for hunting and a few extra for recovery. My left bicep and forearm are still giving me trouble, so I'm adjusting my workouts to avoid things that irritate them, also going lighter on bicep lifts. Still on accutane, but have lowered the dose and gonna take a week off to help this issue heal up.

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  30. #519
    Elite CohibaRobusto's Avatar
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    198 lbs this morning, 3900 calories yesterday

    1 min jump rope
    bb flat bench press
    45x12
    135x10,
    155x8, 6, 6
    185x1
    135x10, 8, 7
    bb incline bench press
    95x15
    105x10, 6
    1 min jump rope
    cable crossovers, high 20x20, 14, 12
    dip assist 40x10, 10, 9
    cable tricep pushdown 74x12, 8, 7
    overhead db tricep extensions 50x10, 45x12, 40x14, 35x12
    bb reverse wrist curls 45x12, 9, 6

    Felt good today, spacing things out for more rest; it's been a while since I really had this much recovery time so I think it might be good for me. I need to get this bicep issue healed up. Going to take off tomorrow, then doing leg day on saturday and also have a personal trainer session saturday to help me with my squat form.

  31. #520
    Senior Member Skullcrusher's Avatar
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    Barbell Underhand Bent Over Row is as close to an indirect compound biceps lift that I have found so far.
    https://exrx.net/WeightExercises/Bac...andBentOverRow
    Will work for test.

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    CohibaRobusto (11-12-2020)

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