Cohiba's Journey from Skinny Fat

[CohibaRobusto]

199 lbs this morning. 4100 calories yesterday.

Bb deadlifts 135x12, 225x10, 275x6, 5, 315x2, 345x1
star trac angled leg press 280x15, 370x10, 10, 10, 420x6, 6
star trac leg extensions 220x15, 12, 12, 240x6, 6
Lying leg curl 140x11, 130x8, 6, 120x5
Adductor 205x12, 10, 8
Hammer strength standing calf 400x12, 10, 7, 7
isolated bw calf raises 10, 9
standing calf raises bw 20, 17

Tried to hit my quads a little harder today. Did leg press in lieu of squats due to some knee pain. Tried not to murder my calves like I did last week, because it took them 5 days to recover from that. Also did not hit my shins on deadlifts, that's 2 out of the last 3 sessions Strength was good today.

 

[Skullcrusher]

Good job man.

I know if I go to heavy on leg extensions that my knees end up hurting. Not sure if that is what is happening with you or not.

You reminded me of the week I murdered my calves and couldn't hardly walk!

 

[CohibaRobusto]

Good job man.

I know if I go to heavy on leg extensions that my knees end up hurting. Not sure if that is what is happening with you or not.

You reminded me of the week I murdered my calves and couldn't hardly walk!

I'm not sure what the cause of my knee pain is, but after stretching, the first thing I did was a 45 lbs squat warmup, and I knew at that point squats would be a no-go.

So I think I hit the sweet spot on calves because they are just mildly sore. Good news is quads are fine, so I think I can work them even harder next leg day. Gonna try to make these suckers grow!

 

[Skullcrusher]

Well my knee sleeves helped. These were the ones I got:
https://darkironfitnessstore.com/products/dark-iron-fitness-adjustable-knee-sleeves

If you like deadlifts then you might reconsider Trap Bar Deadlift since it is good for quads, easy on lower back.

Kind of a cross between deadlift and squat. Hell you could do both if you want.

 

[CohibaRobusto]

If you like deadlifts then you might reconsider Trap Bar Deadlift since it is good for quads, easy on lower back.

Kind of a cross between deadlift and squat. Hell you could do both if you want.

Yeah I looked around at my main gym the other day, and we didn't have one. Maybe it was the gym I go to on sundays that has one. I will try it if I hit that gym on leg day.

 

[Skullcrusher]

I'm actually trying to grow my quads too so I been looking into stuff. My legs are getting muscular but not gaining mass yet.

Another one I'm considering:

Sumo Deadlift

 

[DEADlifter]

Where is your knee hurting? Like what area specifically.

 

[CohibaRobusto]

Where is your knee hurting? Like what area specifically.

It's only when I get in the downward part of the squat, and it's kinda hard to tell, maybe the front is the best way to describe it?

Man I just realized I haven't been doing that flossing thing the past few weeks too. I totally forgot about that. I'm gonna try that some.

 

[Metalhead1]

It's only when I get in the downward part of the squat, and it's kinda hard to tell, maybe the front is the best way to describe it?

Man I just realized I haven't been doing that flossing thing the past few weeks too. I totally forgot about that. I'm gonna try that some.

Front part as in around the kneecap?

I have similar issues in my left knee that finally migrated to the front, lower portion. I found what I believe to be weak tendons by simply doing single leg extensions.

Not super heavy weight. Just enough to feel a good strain, and by doing so found that my left knee is about 20-30lbs weaker than my right.

Another good exercise I've found is tempo stepups. Just bodyweight is plenty to help build.

 

[CohibaRobusto]

Front part as in around the kneecap?
.

No a little lower feels like the joint maybe? It's pretty equal on both legs too (the pain).

 

[CohibaRobusto]

202 lbs this morning, 3300 calories yesterday (fell short on eating goals)

Jump Rope x 2 mins
Wide grip lat pulldown 150x12, 7, 6, 140x 6
hammer strength iso rows 130/sx12, 10, 9, 8
jump rope x 1.5 mins
seated cable low row 165x12, 9, 7, 4
reverse cable crossovers shoulder height pulleys 12.5x18, 12, 9, high pulleys 10.5x16, 14, 10
jump rope x 1 min
ez bar curl 75x15, 12, 9, 6
alternating db curls 30'sx 14, 10, 10
concentration curls 25x7, 20x12, 12
db wrist curls 35x12, 10, 9
jump rope 1.5 mins

Was feeling like a fatass this morning so threw in some jump rope between sets lol. Had a good day at the gym. Regular chicks at the gym seem to be getting hotter over time. We got one that I never used to pay attention to, and she is smoking hot now. Not sure if it's my imagination or she really has progressed that much hahaha.

 

[Gibsonator]

Eyes on the floor buddy :32 (17):

 

[CohibaRobusto]

Eyes on the floor buddy :32 (17):

Lol, we have an open relationship so I'm allowed to partake every now and then.

 

[Gibsonator]

Lol, we have an open relationship so I'm allowed to partake every now and then.

I really don't understand how 2 people that love each other can do that but hey more power to ya buddy

 

[CohibaRobusto]

I really don't understand how 2 people that love each other can do that but hey more power to ya buddy

It's amazing. I really need to start a thread about open relationships / polyamory sometime. It's not for everyone for sure, but we have been together 16 yrs now and love each other more than ever.

 

[Gibsonator]

It's amazing. I really need to start a thread about open relationships / polyamory sometime. It's not for everyone for sure, but we have been together 16 yrs now and love each other more than ever.

Good for you two, never in a million years over here lol.

 

[CohibaRobusto]

https://www.ugbodybuilding.com/thre...ationship-Ask-Me-Anything?p=633832#post633832

 

[CohibaRobusto]

201 lbs today. 4600 calories yesterday.

Jump Rope x 2 mins
Nautilus overhead press 65x15, 95x15, 125x12, 140x10, 155x8, 170x6, 185x1
cable side lateral raise 12.5x16, 14x12, 12, 15.5x10
cable front raise 15.5x12, 16, 12, 10
db shrugs 80's x 12, 12, 11
behind the back cable shrugs 100x15, 15, 15
front cable shrugs 100x15, 15, 15
reverse cable crossovers ab high pulles 12.5x12, 10.5x12, 9x8, 7.5x10, 5.5x15, 12 (also lowered the pulleys down to waist high for last 3 sets)
cable external rotation 17.5x15, 12, 8
cable internal rotation 24x14, 12, 12
jump rope x 2 mins

I have plenty of time on saturdays and sundays so I do a little more on those days sometimes. Added a lot of extra sets today. Felt really good, was sweating my ass off by the end. I am having a little forearm tendonitis still so avoiding db raises because those seem to really aggravate it.

 

[CohibaRobusto]

200 lbs this morning. 3600 calories yesterday.

35 decline situps
bb flat bench press 45x10, 135x10, 155x7, 6, 135x7
db incline bench press 55'sx12, 10, 9
hammer str pec fly 165x12, 10, 10
cable crossovers high pulleys 25.5x16, 12, 11
35 decline situps
dip assist 40x13, 12, 10
cable tricep pushdown 80x12, 9, 6
30 decline situps
db overhead tricep ext 50x14, 12, 11
bb reverse wrist curls 35x20, 14, 10


Got off creatine this week at the advice of my dermatologist to help manage liver enzymes while on accutane. Lowered calorie goals to 3800 because I am starting to feel a little fluffy and my upper ab definition is going away. Struggled on flat bench today, but did a little better on some other lifts. This workout took 1 hr 40 mins. I don't get it, it doesn't seem like this much stuff should take that long. I think I'm camping too long on the bench press. I will time my rest intervals next week.

 

[CJ]

If you need to shorten the time, your Pec Flyes and Cable Crossovers are very similar. You could drop one for now, switch between them every so often.

Same with Tricep Pushdowns. Those are covered by doing the Dips.