Cohiba's Journey from Skinny Fat

[ATLRigger]

You’ll be putting up two plates by Labor Day.

 

[PZT]

mmmmm 4k calories sounds great right now lol

 

[CohibaRobusto]

205 lbs this morning
2700 calories yesterday, 260p/272c/70f

10 mins treadmill 3.6 mph 2% inc

Dips
assisted x 10
bw x 10, 9, 7

cable tricep pushdown
85x12, 8, 7

db overhead tricep ext
50x15, 12, 12

ez bar curl
40x15
65x15, 12, 12

alt db curls
25'sx15, 15, 15

concentration curls
35'sx12, 9, 6 w/hold

db forearm curls
35'sx14, 11, 8

reverse bb wrist curls
25x20, 14, 12

Yes, I appear to be losing weight, but apparently I was holding a lot of water weight being on cycle and cruise for so long because my test levels finally came back in trt range last friday, and I am already noticing that my face looks a lot thinner. So as long as I can keep my strength up, I'm happy, and it seems like I'm still making some progress overall. My plan right now is to stay on trt dose with no "addons" for at least a few months. Feels good so far.

 

[Boogieman]

Nice work bro! Sounds like a good plan!

 

[CohibaRobusto]

205 lbs this morning
3100 calories yesterday (yikes!), macros 245/294/111

bb squats
45x10 front
165x10
250x8, 8
275x4 (L knee pain)

Star Trac angled leg press
370x8, 5

star trac leg extensions
190x12
200x12
210x12
220x10

Adductor
205x20, 16, 15

Seated calf raise
90x20, 18, 12, 13

standing iso calf raises
bw x 12, 10, 10

Lying leg curl
120x12, 12, 10+2partials, 7+3p

Leg day started off good, but then I got some knee pain squatting 275. I tried getting on the leg press, but it persisted so I moved on. Leg extensions were fine. Weird. Seems like some new random pain issues has crept in the last 2 leg days.

 

[ATLRigger]

Here’s something that works for me: instead of warming up with the bar, I toss on a couple of 10lbs bumper plates (65lbs total) for warmups.

Re: adductor machine: 205?!? My machine only goes up to 200lbs and i can barely do 65lbs for 12 reps. Good work !!

 

[DEADlifter]

Weird. Seems like some new random pain issues has crept in the last 2 leg days.

We're getting old, bro. I am right on the verge of having done my last squat.

 

[CohibaRobusto]

.

Re: adductor machine: 205?!? My machine only goes up to 200lbs and i can barely do 65lbs for 12 reps. Good work !!

Yeah, it's wierd because it's maxed out at 205 also. Maybe it's the pulley system though? I've noticed a lot of machine weights vary a lot due to mechanical advantage from pulleys. So it could be the same actual weight as 110 on another machine. Who knows... it is a star trac I think.

Today was a rest day, but I went in and did 25 decline situps an walked on the treadmill a half hour.

 

[CohibaRobusto]

We're getting old, bro. I am right on the verge of having done my last squat.

Yeah I am learning how to deal with this too. I realized later when I wrote my journal that the best thing would have been for me to drop back down in weight for the next set to see if I could finish, rather than moving to the leg press and staying on heavy weight.

Legs are good and sore today though, so I feel like I accomplished my task.

 

[permabulker]

Yeah, it's wierd because it's maxed out at 205 also. Maybe it's the pulley system though? I've noticed a lot of machine weights vary a lot due to mechanical advantage from pulleys. So it could be the same actual weight as 110 on another machine. Who knows... it is a star trac I think.

Today was a rest day, but I went in and did 25 decline situps an walked on the treadmill a half hour.

this exact same this happened to Me the other day! I was doing hammer curls with a cable. And the cables I normally use were busy. I went to one with a slightly different layout (the bottom was adjustable so it was slightly higher up) and I couldn’t move the same weight for the life of me! Really messes your head up. It’s like am I weaker or is this just harder?

 

[Thewall]

Yeah I am learning how to deal with this too. I realized later when I wrote my journal that the best thing would have been for me to drop back down in weight for the next set to see if I could finish, rather than moving to the leg press and staying on heavy weight.

Legs are good and sore today though, so I feel like I accomplished my task.

maybe try taking it easy next leg workout, let your legs heal up. How are the knees now

 

[CohibaRobusto]

maybe try taking it easy next leg workout, let your legs heal up. How are the knees now

They are fine now thanks. It was this weird sharp pain in the side of my left knee that I don't ever remember having before, and haven't had since. It was only during that workout, and only on the heavier weight.

The week before I had this weird pain that felt like some kind of nerve pain extending down along the outside of my right leg. That one I had felt before, but it is rare that I get it.

 

[CohibaRobusto]

201 lbs this morning
4000 calories yesterday, 235/332/208

20 decline situps

hammer str shoulder press
70x12
190x8, 8, 7, 6, 5

db shoulder press
50's x 8, 7, 7

db front raises
30's x 12, 12, 11, 10

cable front raises
7.5x15, 15, 15

db side lateral raises
25's x 12, 10, 8

reverse cable crossovers
9x16, 13, 9, 8

cable tricep phshdown w rope
50x20, 16, 12

Pec deck fly
160x16, 10, 8, 6

15 mins treadmill 3-3.6mph

I can't believe my weight has dropped so much over the past week. What has changed? Blood pressure is back down to normal, testosterone down to trt levels, I have been eating slightly less calories, but I was getting too much bodyfat on the amount I had been trying to grow on. Some mild cardio added in.

Today was a good workout. Hope I can stay above 200 lbs here.

 

[ATLRigger]

30lbs for dumbbell front raises is no joke. Good work

 

[CohibaRobusto]

30lbs for dumbbell front raises is no joke. Good work

Thanks, it actually evolved out of trying to improve my bench press. I started to prioritize my front raises over my side laterals (used to do the other way around).

I also threw in a small amount of chest / tri work into shoulder day.

It has been working too! I am finally making good progress on my bench press after a year of very slow growth.

 

[CohibaRobusto]

205 lbs this morning
4100 calories yesterday, 243/409/156 macros

bb deadlifts
135x10
225x8
285x6
315x5
365x3

db shrugs
90's x 14, 12, 10, 8

seated cable low rows
160 x 12, 10, 10

wide grip lat pulldown
120 x 12, 10, 10

db lat pullovers
65 x 10, 8, 7

reverse cable crossovers high
12.5x16, 12, 12, 12

ez bar curl
70x14, 10, 9

Yesterday was a pretty intense hour of kickboxing, so I didn't lift. My deadlift did not go up this week, but I need to get better form on the heavier lifts. Also if anyone followed me dealing with the bicep injury the past few months, it's pretty amazing that I curled 70 lbs with no pain today. I'm excited to start growing the biceps again. Not too long ago it hurt to curl 40.

 

[permabulker]

205 lbs this morning
4100 calories yesterday, 243/409/156 macros

bb deadlifts
135x10
225x8
285x6
315x5
365x3

db shrugs
90's x 14, 12, 10, 8

seated cable low rows
160 x 12, 10, 10

wide grip lat pulldown
120 x 12, 10, 10

db lat pullovers
65 x 10, 8, 7

reverse cable crossovers high
12.5x16, 12, 12, 12

ez bar curl
70x14, 10, 9

Yesterday was a pretty intense hour of kickboxing, so I didn't lift. My deadlift did not go up this week, but I need to get better form on the heavier lifts. Also if anyone followed me dealing with the bicep injury the past few months, it's pretty amazing that I curled 70 lbs with no pain today. I'm excited to start growing the biceps again. Not too long ago it hurt to curl 40.

that weight is nothing to be snuffed at 14 reps as well! glad to hear you have recovered, injuries are so frustrating. Sometimes I don’t lift heavier just from the fear of that.

 

[CohibaRobusto]

205 lbs this morning
2600 calories yesterday, 248/256/87

25 decline situps

10 mins treadmill 3.5 mph, 2% inc

flat bb bench press
45 x 15
135 x 8
155 x 8
175 x 5
185 x 3, 2

db incline bench
50's x 12, 12, 11, 8

pec deck fly
145 x 15, 14, 12

Cable crossovers, high
25 x 13, 10, 8, 20x9

10 mins treadmill 3.5 mph, 2% inc

Sub-par performance over last chest day. Not enough carbs yesterday. Also I am off preworkout drinks the past few days as an experiment. Today all I wanted to do was lay in bed. It's cold and rainy outside. Then I saw Skullcrusher and CJ post logs so I was like, f*ck I better make it to the gym today

Tomorrow is a scheduled rest day.

 

[ATLRigger]

Good work. Keep at it. Take rest when u need it. Hit the gym when u don’t want to, and you will grow!!

 

[Skullcrusher]

Then I saw Skullcrusher and CJ post logs so I was like, f*ck I better make it to the gym today

Never thought I would be a source of inspiration!