Cohiba's Journey from Skinny Fat

[Trump]

Get both feet under the bar for the lift off dude

 

[Jin]

Big belly breath in through the mouth, hold it, brace your core before you descend.

You aren’t setting up for your lift as you should.

Like trump said, don’t track start your unrack.

Otherwise I thought it looked pretty good.

 

[CohibaRobusto]

Thanks guys!

 

[FlyingPapaya]

Good shit man keep it up. You'll be squatting 300 in no time!

 

[FlyingPapaya]

Aye was looking at depth and decent didn't notice but they are right. Setup like you're going to squat when unracking.

 

[CohibaRobusto]

Good shit man keep it up. You'll be squatting 300 in no time!

Thanks man, I'll probably try 300 next week.

 

[CohibaRobusto]

206 lbs this morning
4000 calories yesterday, macros 285/375/156

hammer strength shoulder press
70x12
190x9, 8, 7, 5

seated db overhead press
45's x 10, 10, 9

cable upright rows
65x 14, 12, 10

db side lateral raises
20's x 15, 12, 10

db front lateral raises
25'sx12, 10, 8

reverse cable crossovers
shoulder height 9x20, 15, 15
waist hight 9x9, 7.5 x 9, 9

cable external rotation
14x12, 12.5x12, 12

cable internal rotation
22.5x15, 15, 15

Had a good shoulder day, feeling good in the gym right now. Re-introduced shoulder rotations into my routine.

 

[DEADlifter]

Good work bro!

 

[CohibaRobusto]

206 lbs this morning
3200 calories yesterday, 184/352/119. I know this is not enough, wasn't feeling great yesterday due to poor sleep and took an unscheduled rest day.

Arm day today:
Dip assist warmup 70x10
bw dips x 10, 10, 8, 6
cable tricep pushdown 80x12, 10, 8, 7
overhead db tricep ext 50x12, 10, 8
cable overhead tricep pull w/rope 42.5 x 15, 15, 13
ez bar curls 25x20, 40x15, 50x12, 10
alt db curls 20's x 15, 15, 25's x 15
concentration curls 20x15, 15, 15
z curls 15's x 10, 10, 10
db forearm curls 30's x 16, 15, 13,
bb reverse forearm curls 25x20, 17, 12
wrist roller 15x50, 45

Felt really good in the gym today. Trying to push my L bicep a little more and it is slowly starting to catch up. Still being careful not to re-injure it.

 

[DEADlifter]

That's some good volume brother.

 

[CohibaRobusto]

That's some good volume brother.

Yeah, I was there 2 hours. Had plenty of time, and was feeling good.

Also, my triceps seem to handle it just fine. One thing I noticed a few weeks back, was that the overhead cable tricep extensions hit my tri's slightly different than the overhead db extension. The first time I did them I got sore the next day, and I couldn't believe I got sore like that from a tricep movement. So I've been trying to integrate both when I can.

 

[CohibaRobusto]

207 lbs this morning
4k calories yesterday, macros 225/466/136

bb deadlifts
135x10
225x8, 8
275x6
315x3, 3

db shrugs
80's x 15, 10, 8
60's seated x 12, 10, 10

cable crossovers high
25x12, 10, 8, 20x12

Pec deck fly
130x12, 12, 10

I know this is kind of a different combinatiin for me to do but I screwed up my schedule taking Sunday off. Arms are sore, back day is tomorrow, and I figured pecs could use some help since chest day is a ways off. So plan is tomorrow to work lats, rear delts, and lower traps (with squeezes not pulls).

 

[CohibaRobusto]

207 lbs this morning
4k calories yesterday, macros 225/466/136

bb deadlifts
135x10
225x8, 8
275x6
315x3, 3

db shrugs
80's x 15, 10, 8
60's seated x 12, 10, 10

cable crossovers high
25x12, 10, 8, 20x12

Pec deck fly
130x12, 12, 10

I know this is kind of a different combination for me to do but I screwed up my schedule taking Sunday off. Arms are sore, back day is tomorrow, and I figured pecs could use some help since chest day is a ways off. So plan is tomorrow to work lats, rear delts, and lower traps (with rows not pulls).

 

[DEADlifter]

Shrugging those 80's. **** yeah!

 

[CohibaRobusto]

205 lbs this morning
4600 calories yesterday, macros 247/539/158

wide grip cable pulldown
140x12, 10, 8
Close grip 120x10, 100x10, 8

db lat pullovers 65x12, 10, 8

seated cable low rows 140x12, 12, 12

hammer str isolateral rows
100/s x 16, 14, 14

seated face pulls
70x12, 10, 8

reverse cable crossovers high
12.5x12, 9x16, 16, 16

Weight has been going down a bit, but strength has not. I'm not happy about the weight loss, but it might be due to a few factors... I donated blood last week, blood pressure is lower, also possibly less water retention because I stopped growth hormone the past few weeks and probably controlling e2 a little better. Calorie intake was too low last week because I was trying to get my digestive system back to normal or at least working better. So I just gotta be patient and try to keep my calorie intake up.

 

[Sickman]

Keep eating 4k+ calories a day and you'll pack on some serious muscle in no time. One of the hardest parts of my cycle has been the sheer amount of food that I force myself to eat even when I'm not even hungry lol. Nice work bro.

 

[CohibaRobusto]

206 lbs this morning
4000 calories yesterday, macros 272/429/140

5 mins treadmill 3.4 mph

bb flat bench press
45x15
135x5
155x3
185x1
205x1
155x8, 6, 6

incline db press
55's x 12, 12, 10

decline bench press
135x5
115x7, 5

Dip assist
60x10, 9, 7

overhead cable tricep ext
35x20, 16, 10

cable crossovers high
20 x 15, 13, 13, 13

Hit a new pr on bench today, failed at 225, but I think I could have gotten 215 if I had tried that first.

 

[creekrat]

Great job on the bench PR!

 

[CohibaRobusto]

Great job on the bench PR!

Thanks dude! I know I'm pretty weak compared to most here, I just keep chuggin along though

 

[DEADlifter]

Thanks dude! I know I'm pretty weak compared to most here, I just keep chuggin along though

Good job buddy. Don't downplay it. You changed the first digit of three. That's always a big deal. Happy for you. It won't be long before you get that second plate on there. Then we won't be able to tell you shit. :32 (20):