Cohiba's Journey from Skinny Fat

[wilkinkc]

Damn that looks good lol. I would smash some fried fish it’s been a long time.

 

[CohibaRobusto]

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.

 

[wilkinkc]

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

 

[CohibaRobusto]

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

 

[Skullcrusher]

Let me find out you ate too much cornbread! :32 (18):

 

[CohibaRobusto]

Lol that was the best part they head etouffee sauce to pour over it.

 

[Skullcrusher]

Think you best stick to the collard greens! :32 (19):

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.

 

[CohibaRobusto]

I usually do a little of both but yeah I could try that. High reps, lower weight has helped too.

 

[CohibaRobusto]

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.

 

[PZT]

lots of work. Neeed to up my volume haha

 

[CohibaRobusto]

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.

 

[Skullcrusher]

Good job man!

 

[CohibaRobusto]

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.

 

[FlyingPapaya]

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!

 

[CJ]

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.

 

[CohibaRobusto]

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!

 

[CohibaRobusto]

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.

 

[CohibaRobusto]

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.

 

[CohibaRobusto]

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.

 

[Skullcrusher]

Barbell Underhand Bent Over Row is as close to an indirect compound biceps lift that I have found so far.
https://exrx.net/WeightExercises/BackGeneral/BBUnderhandBentOverRow