Cohiba's Journey from Skinny Fat

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This is interesting, 6 mos, 20 lbs difference. Left is from late June 2020.

ALSO WHERE THE F*CK DID MY NECK GO? Nobody told me I'd turtle during this process.

BVE97iW.jpg
 
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208 lbs this morning
My day got crazy yesterday and calorie tracking went out the window.

bb deadlifts
bar x 10
135x10
225x8
275x6
315x3

db shrugs 80's x 15, 15, 12

wide grip cable pull down 140x12, 10, 9

hammer strength iso lateral rows
100/s x 16, 15, 12

revers cable crossovers high
10.5x16, 16, 16, 16

This an abridged back day. I'm still having sleep issues, got about 4 hrs last night. So not feeling too great. Hoping things get back to normal tonight.
 
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208 lbs this morning
4300 calories yesterday, 262/472/158 (p/c/f)

Smith bench press
45x10
135x10
155x10
165x10
175x6, 6
185x4

Incline db press
55's x 12, 10, 8

cable crossovers
high 25x14, 10
mid 20x10, 8

hammer str chest press
65x10, 10, 10

star trac tricep dip
110x14, 14, 14

cable overhead tricep w/rope
42.5x14, 12, 11

Pec deck fly
145x15, 15
155x 12, 8

Sleep schedule still messed up, so I had to get my lift on late today. Benches were all being used this afternoon so I decided to use the Smith for bench press, 1st time ever. I liked it, but not sure if those weights are right because I don't think that bar weighs 45 lbs. Felt good in there today. I have a feeling my weight is gonna start going up again soon. I was over 211 last night and somehow lost 3 lbs overnight lol.
 

DEADlifter

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I saw brock say on here once something to the effect that Smith machine can be useful time to time to give your stabilizers a little break.
 

Boogieman

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Nice work Cohiba, keep it up you! I use a Smith from time to time but prefer a regular bench.
 

CJ

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I actually miss having access to a Smith.
 

Jenn_is_Jenning

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I miss the Smith machine for a few leg pump things. Like close stance one and 1/2 rep squats or split squats that feel awesome cause I'm not worrying about falling over lol.

Keep up the good work buddy ! Hope your sleep gets back on track
 
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209 lbs this morning
4200 calories yesterday, 222/385/194

barbell squats
45x10 front
165x10
250x8, 8
295x4
185x10 pause reps
145x10 pause reps
145x10

Leg extensions precor
150x12
170x12, 11, 12

snack break

Adductor
205x20, 16, 15

Lying leg curl
110x12, 12, 12, 12

Hammer str standing calf
210x18, 14, 12

seated calf
70x15, 15, 12

Squats were brutal on me today. Thank god I was in no rush. Didn't have enough fuel in the tank and had to take a snack break mid-workout.
 

CJ

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Snack Break!!! :32 (19):
 
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Snack Break!!! :32 (19):

I'm now thinking I should integrate snack break on all saturday workouts. Vending machine had orange powerade and chocolate covered caramel popcorn. Was totally ready for round 2 after that!
 
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209 lbs this morning
4300 calories yesterday, 259/423/162 macros (p/c/f)

hammer str shoulder press
70x12
190x10, 9, 8, 7, 5

db side lateral raises
30's x 12
25's x 12, 10, 8

db front raises
25's x 12, 10
20's x 13, 10

reverse cable crossovers
10.5x14, 12, 11, 10

cable external shoulder rotation
10.5x12, 12, 12

Pec deck fly
145x20, 16, 13, 13

Still having some sleep issues, got in a late afternoon workout today. I've never seen so many people at my gym, it was crazy.
 
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209 lbs this morning
3800 calories yesterday 222/384/163

Dips
assisted 70x12
bw x 11, 10, 8

cable tricep pushdown
85x12, 10, 7

db overhead tricep extensions
50x14, 12, 12

ez bar curl
40x20, 50x15, 15, 55x12

alt db curls
25's x 12, 12, 12

concentration curls
30's x 15, 14, 12

db wrist curls
30's x 17, 16, 12

reverse bb wrist curls
25 x 20, 16, 14

Still not feeling great, not sleeping well, blood pressure is high again. I'm gonna drop down to cruise for a little while and see if I can get my mojo back.
 

ATLRigger

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208 lbs this morning
My day got crazy yesterday and calorie tracking went out the window.

bb deadlifts
bar x 10
135x10
225x8
275x6
315x3

db shrugs 80's x 15, 15, 12

wide grip cable pull down 140x12, 10, 9

hammer strength iso lateral rows
100/s x 16, 15, 12

revers cable crossovers high
10.5x16, 16, 16, 16

This an abridged back day. I'm still having sleep issues, got about 4 hrs last night. So not feeling too great. Hoping things get back to normal tonight.
Why u scaling back on deadlifts? I thought u were putting up 365 for sets?
(I can barely deadlift 315x3x3sets so I’m not dawging u...just curious what’s going on ...)
 

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