Cohiba's Journey from Skinny Fat

[PZT]

Just kidding lol, but I don't remember honestly from that set. So I'm guessing that if it is more on my toes, I am pulling from too far forward?

supposedly you are supposed to bend at the hips as far as you can before bending at the knees.

like stand with your back facing a wall about a foot away. put a very slight bend in your knee and hold there. Now try to touch the wall with your butt with out bending at the knees anymore

 

[CohibaRobusto]

Ok, I will try to remember that. This is so much more complicated than it looks. I am going to get this trainer to help me out with my DL's too. I think having someone there correcting me will help a lot.

 

[PZT]

Ok, I will try to remember that. This is so much more complicated than it looks. I am going to get this trainer to help me out with my DL's too. I think having someone there correcting me will help a lot.

yea I nearly pulled 550 a few weeks ago with my buddy that pulls 600 at 200 lbs. there. Everything since then has felt like shit

 

[CJ]

supposedly you are supposed to bend at the hips as far as you can before bending at the knees.

like stand with your back facing a wall about a foot away. put a very slight bend in your knee and hold there. Now try to touch the wall with your butt with out bending at the knees anymore

Yeah, it may just be the angles of the video, but I also thought it looked like you were doing more of a Squat pattern than a Hinge pattern. Looked like a trap bar DL with a barbell.

But you're still doing them, that's the important part!!!!!!

 

[Metalhead1]

Hips were definitely rising before the shoulders in the second video. Big thing it seems is that you're not sitting back enough.

The chair deadlift variation will help you get the proper technique. Skip to 1:04 for conventional.

Another thing to keep in mind if you attempt these, or if your technique gets better and you want to use it on deads. Shorten the range of motion. Put bumper plates under the weights, and shorten the ROM before attempting the full range.

 

[CohibaRobusto]

Yeah my dl's have a long way to go. Brock's recent thread on this was really good, and I plan on referring back to it every now and then.

I hadn't worked on dl's with a trainer since I first learned how to do them last fall I think. It's been fun though.

 

[CohibaRobusto]

201 lbs this morning
3800 calories yesterday, fell short of my eating goals
200/490/121 macros

Squats
45x10
135x8
225x3
275x3
295x1
225x3
135x8

nautilus leg press
180x12
270x8, 8

seated calf raise
45x20
90x12, 10
115x8
225x6

Abductor
110x20
185x15, 200x12, 10 pause reps

Adductor
155x12, 170x12, 185x10

10 mins treadmill 3.5 mph

My scheduled routine ended up with a big gap, so I added in this medium-low volume extra leg day today.

 

[DEADlifter]

I don't think I could go that high on adductor after squat. Good stuff man. Keep it up.

 

[PZT]

I don't think I could go that high on adductor after squat. Good stuff man. Keep it up.

no shit I did them tonight and my vagina cramped so bad

 

[Jin]

no shit I did them tonight and my vagina cramped so bad

This is exactly why I stopped squatting.

 

[CohibaRobusto]

203.6 lbs yesterday, 204 lbs this morning
5000 calories yesterday
283/433/238 macros

10 mins treadmill 3.5 mph

Decline bb press
45x10
135x10
155x10
165x6, 6

Incline bb press
135x8, 7, 6
115x10, 8, 6

HS Peck deck fly
160x10
150x10, 8, 6

Dip assist
60x9, 7, 6, 6

Cable tricep pushdown
75x10, 10, 10, 6

Db overhead tricep extensions
45x15, 13, 10, 10

bb reverse wrist curls
45x14, 11, 7

Both flat bench spots were being used today, but I haven't really done incline or decline in a while, so I just tried to burn out on those. Still making some slow progress here on bench press. I'm happy to see the scale tipping 200 by that much too. Gonna do my best to keep up this high calorie diet.

 

[CohibaRobusto]

204 lbs again this morning
4700 calories yesterday
335/416/187 macros

Squats
45x10
135x10
235x8
235x8
255x5

rackpulls
135x10
185x9
205x1
135x8

Deadlifts
135x8
205x3
135x11

leg ext
135x12
150x12
165x11

leg curl
90x13
90x12
90x12

Adductor
205x15, 15, 15

Hammer Str standing calf
330x12, 10, 8, 7 (lowered my weight on this to work on form I video'd myself doing 400, and I could tell I was cheating with my legs a little)

seated calf
90x14, 12, 12, 12

I really screwed up my PT session today. I decided to do some squats to get warmed up and get part of my leg routine done before we started, but he took a little longer than I expected to get to me, and I got further into it than I should have. I was beat, and I forgot we were working on rack pulls, deadlifts, and straight leg deadlifts today, so my lower back was killing me. I could barely do any of the stuff he had planned. Lesson learned. I promised him I wouldn't do that again, but he was cool about it.

 

[CohibaRobusto]

204 lbs again this morning
4800 calories yesterday
294/459/200 macros

10 mins eliptical trainer
hammer str shoulder press
40x15
180x10, 8, 6, 6
160x8
140x8
120x9
cable side lateral raise 15x15, 12, 10
cable front raises 15x12, 10, 9
reverse cable cross overs waist high 10.5x8, 8, 7.5x15, 12
cable tricep pushdown 72.5x12, 10, 10, 10
cable overhead tricep w/rope 25x15, 12, 12, 10

I'm thinking I should move shrugs to my back day because I do deadlifts on that day now, the day after shoulder day (today), and it seems like I shouldn't be hitting traps 2 days in a row. So I'm gonna try that. My shoulders were pumped and too tight today to do shoulder rotations at the end, so I did some tricep work which now I'm thinking will fit in well on this day since it's not usually back to back with another push day.

I think it's time to sit down and re-evaluate this whole 4 day split I'm doing here. Might come up with something new and post for feedback.

 

[CohibaRobusto]

205 lbs this morning
5200 cals monday, 4500 yesterday

I've been having some pretty bad sleep issues. Just trouble getting to sleep at a decent hour. I was so tired and feeling crappy yesterday when I got to the gym, I just did my deadlifts and left and decided to finish back day today. So this is 2 separate days.

Deadlifts
135x10
225x8, 8, 6

25 decline situps
wide grip cable pulldown 140x14, 10, 6
cable straight arm pulldowns 65x10, 8, 7
hammer str iso rows 100x16, 14, 14
25 decline situps
seated cable low row 140x14, 12, 10
reverse cable crossovers high 12.5x17, 12, 8, 10.5x9
25 decline situps
ez bar curl 60x14, 10, 55x7
db wrist curls 30x16, 14, 12

Went real easy on my bicep after skipping a week and it still started stinging. I just decided to get off accutane, I think that's the only way this is gonna heal. I don't want to waste this next cycle by having to nurse my bicep. Hopefully I can find a way to keep these hormones in balance to keep the acne to a minimum without it. For the record it was when I was on Anavar that it really blew up last cycle. There is still some remnant acne left from that. It sucks.

 

[CohibaRobusto]

Another big decision I made was to prioritize lifting over hunting this year. My plan is to hunt these first two weekends in December, then go back to my 5 day split I used to do. I really want to hit my goal of 220 this winter, then re-evaluate.

 

[PZT]

good job on getting it in and prioritizing what is important to you

 

[Voyagersixone]

Dude I am so proud of you for keeping up with this log!
and ‘grats on the promotion!

 

[CohibaRobusto]

204 lbs this morning
4900 calories yesterday
270/486/201 macros

20 x Roman chair leg raises
bb flat bench press
45x15
135x10
155x9, 7, 6
bb Incline bench
135x8
115x8, 8
cable crossovers high 20x15, 10, 10
pec deck fly 145x10, 10, 8
dip assist 60x12, 8, 8
tricep cable pushdown 75x12, 9, 9
overhead cable tricep w/rope 30x13, 12, 9
wrist roller 15x75, 65
bb reverse wrist curls 35x6, 25x10, 8

Felt good mentally and physically, but frustrated with strength progress or lack their of.

 

[CohibaRobusto]

304 lbs this morning.
5600 calories yesterday
391/467/243 macros

I made a really high calorie protein shake before bedtime last night and I have been drinking this high calorie powdered milk product called Nido the past few days. I'm a little worried how I'm gonna keep up this calorie intake sitting in a tree hunting all weekend though

Squats
45x10 front
135x10
230x8, 8
250x6
190x8 pause reps
140x10 pause reps
140x10
Sar trac leg extensions 155x12, 160x12, 165x12, 170x12
Lying leg curl 130x10, 10, 6
Adductor 205x15, 15, 15
hammer str standing calf raise 330x12, 9, 6
seated calf 90x15, 12, 12, 45x23

Tried to get back to Hollywoodcole's leg routine today since I didn't work with my trainer. It went well. I hope I can barely walk tomorrow.

 

[CohibaRobusto]

Cohiba's High Calorie bedtime shake

1.5-2 cups Nido powdered milk (can sub whole milk)
2 cups ice
4 oz evaporated milk
1.5 scoops dymatize elite caseine cinnamon bun flavor protein
1 tsp vanilla extract
2 tbsp sugar
1/2 tsp cinnamon

Blend thoroughly in blender

799 cals, 65p/60c/32f

It makes a lot of shake. I kept it on my nighstand and finished it off when I woke up during the night.