Cohiba's Journey from Skinny Fat

[CohibaRobusto]

I agree. Make an effort think to about that area where your belt wraps around you and don't let your lower spine curl over.

Now that's just my advice. If you want real form suggestions, send that vid to MetalHead, Tinymk, BI, Snake, Jol. I'm sure I am forgetting a few (apologies). Those guys really know.

Oh yeah, I know I have trouble keeping my shoulders back and spine straight. I have a long way to go with it. Honestly deadlifts have been the hardest thing for me to learn. I'm gonna have a trainer working with me on them weekend after next. That thread Brock started on them has some incredible advice in it also.

I plan on posting more vids for feedback here too.

 

[CohibaRobusto]

207 lbs this morning
4600 cals yesterday, 377/397/179 macros

10 mins treadmill 3.5 mph
bb flat bench press
45x15
135x10
155x8, 6, 5
bb incline bench
135x8, 6, 6
cable crossovers, high 20x12, 10, 10
dip assist 60x12, 10, 10, 10
tricep cable pushdown 75x12, 9, 7
overhead cable tricep extensions 35x10, 30x10, 9
pec deck fly 140x12, 10, 10
iso cable pushdown 14x20, 20, 15.5x15
10 mins treadmill 3.6mph

Well I realized I was grossly miscalculating calories from this powdered milk product I've been drinking, which is really messed up. I was calculating based on the mixture with water, and their nutrition label is based on the powder volume, so I have been way off. So I've been overestimating my calorie intake most days. Good thing is I have been gaining weight despite this. Sad part is my bench was weaker this week than last. I just don't get it.

 

[CJ]

Sad part is my bench was weaker this week than last. I just don't get it.

It happens, keep plugging away.

 

[CohibaRobusto]

It happens, keep plugging away.

What do you think about switching to a fixed press machine like a hammer strength chest press for my main chest day lifts, for maybe 2-4 weeks to see if I can make some progress.

I did that for my shoulder day overhead presses, and I've been making a lot better progress since.

 

[Sickman]

I'm personally not a fan of the hammerstrength chest press, it hurts my shoulders. Some people swear by it, and I will admit, it gives a good pump. One of my roomates uses it as his main pressing exercise, and I've noticed some growth in him. But in my opinion, dumbbell or barbell bench is still a better choice for the main lift. It's good to change things up though, 2 to 4 weeks of hammerstrength definitely wont hurt.

 

[CJ]

What do you think about switching to a fixed press machine like a hammer strength chest press for my main chest day lifts, for maybe 2-4 weeks to see if I can make some progress.

I did that for my shoulder day overhead presses, and I've been making a lot better progress since.

Sure, switch up for a month. Just work hard.

 

[CohibaRobusto]

207 lbs this morning
3900 calories yesterday
305/397/118 macros

bb squats
45x10 front squats
135x10 front squats
235x8, 8
255x6
190x8 pause reps
145x10 pause reps
145x10

hammer strength standing calf 330x12, 10, 8, 6
seated calf 70x20, 17, 16, 14
star trac leg extensions 165x12, 12, 12, 12
lying leg curl 120x10, 8, 8, 6
nautilus leg press 380x12, 8, 360x8, 340x8

 

[CohibaRobusto]

205 lbs this morning

Back at it after a 3 day hunting trip that took a toll on me physically. Myself and 2 friends hunt a public land lottery hunt every year, and it involves a ton of walking through not so great terrain, carrying tree stands, hauling out deer, waking up at 4am...not enough food or water most of the day...it is a fun experience, but I'm kinda glad to be done and back at my routine. Got in a good 1hr shoulder workout today.

hammer str overhead press
70x12
180x10, 8, 8, 6
160x8, 7, 6
db side lateral raise 30'sx12, 8, 25x8, 20x9, 15x10
cable front raises 14x12, 10, 8
reverse cable crossovers, waist high 9x12, 10, 8, 8

 

[CohibaRobusto]

I had a request for food logs, so here it is:

https://drive.google.com/file/d/1nHlltskn7d0ifYLGynY6X-60SuHTjCJs/view?usp=sharing

Again, in case you missed my post from last week calorie numbers are overly inflated due to a miscalculation I was regularly making.

 

[Jin]

I had a request for food logs, so here it is:

https://drive.google.com/file/d/1nHlltskn7d0ifYLGynY6X-60SuHTjCJs/view?usp=sharing

Again, in case you missed my post from last week calorie numbers are overly inflated due to a miscalculation I was regularly making.

What was the miscalculation? Water doesn’t have calories......

 

[CohibaRobusto]

What was the miscalculation? Water doesn’t have calories......

It was that Nido powdered milk crap. They count a serving as 1/4 cup of the powder. I was counting the serving as 1/4 cup of the mixture (about 4x the servings). Normally 1/4 cup makes an 8 oz glass of milk. So I was counting that 8 oz glass as 4 servings.

Grossly inflated my calories and protein. I feel pretty dumb, but you live and you learn.

 

[CohibaRobusto]

205 lbs again this morning
3400 calories yesterday

deadlifts
135x10
225x8, 8
275x6
wide grip cable pulldown 140x12, 10, 8
cable lat pull throughs 57.5x10, 10, 10
hammer strength iso rows 100x16, 14, 12
seated cable low row 120x15, 12, 12
reverse cable crossovers high 12.5x16, 12, 10
db shrugs 65x15, 12, 10
alternating db curls 20x12, 12, 12
db wrist curls 30x15, 12, 9
wrist roller 15x65, 60

Have not been feeling great, like maybe I have some sinus stuff going on or a cold. Having trouble eating enough too.

 

[CohibaRobusto]

Well, I have a sinus infection it turns out. Been feeling pretty crappy. Started antibiotics yesterday. Not sure if I will hit the gym today, maybe if I start feeling better.

 

[CohibaRobusto]

Still not back to normal, just did what I could today.

10 mins treadmill
hammer str iso bench press
65x12
85x12
105x10
135x10
155x7, 6
Pec deck fly 140x12, 10, 10, 10

 

[DEADlifter]

You got something in bro. That's a win.

 

[Sickman]

Feel better soon bro. Atleast you did something

 

[CohibaRobusto]

Thanks y'all. I managed to do kickboxing with my son today, and I feel way better now.

 

[CohibaRobusto]

201.4 lbs this morning, so great I lost like 3-5 lbs being sick apparently?

bb squats
45x10 front squats
135x10 front squats
240x8, 8
255x6
195x8 pause reps
145x10 pause reps
145x10
hammer str standing calf 335x12, 10, 8, 6
seated calf 90x14, 12, 12, 10
star trac leg extensions 170x12, 12, 12, 12
lying leg curl 120x12, 12, 10, 6
adductor 205x16, 13
Nautilus leg press 360x12, 10, 10, 8

It took 2 hrs and everything I had to get through this today, gonna try and stuff my face now to feed these legs.

 

[CohibaRobusto]

205 lbs this morning, I'll take that. Killed it on the calorie intake yesterday too. If I can time my meals properly it seems to be the only way I can get this much food in.

5300 calories, 265/627/200 macros, some of this was not clean, had some cookies and milk.

Hammer Strength shoulder press
70x12
180x10, 9, 8, 7, 6
160x8, 8
db side lateral raises 30'sx12, 25'sx12, 20'sx12, 15x10, 12x10 pause reps, 10x10 pause reps
cable front raises 14x15, 10, 8, 10.5x13, 11
reverse cable crossovers waist high 9x12, 9, 6, shoulder height 7.5x14, 12, 12
Dip assist 60x15, 40x15, bw dipsx8, 6
cable tricep pushdown 75x12, 10, 6, 65x8
db overhead tricep extensions 45x12, 8, 40x9

Felt the best I've felt in a while in the gym today. Added triceps in on shoulder day because I left them out last chest day. On a side note about chems, I am currently on 400/450 wk sustanon/deca. I was originally going to run this with Mast, and I started to, but when the mast started accumulating in my system (at around 600/wk) my blood pressure got high and heart rate sped up a lot. I dropped the mast completely for now, but I know I still have some in my system. If I add it back in ever it will be at a much lower dose.

 

[DEADlifter]

Good job bro