Aimanabolic's Notso Fatso Log

[aimanabolic]

 

[aimanabolic]

Pull — Wednesday
Progress:
Growth Phase
Week 4 — Day 3
​

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Notes:
Back day was brutal. Lots of Myo Rep intensifiers — volume was up, but output held strong. Loving how lat-focused these sessions are.

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Workout Log:
Cable Lat Prayers
• 40 lbs x 8 (Warm-up)
• 70 lbs x 13
• 70 lbs x 13 [Failure]
• 70 lbs x 9
• 70 lbs x 9 [Failure]

Single Arm NG Lat Pulldown
• 115 lbs x 8 (Warm-up)
• 180 lbs x 12
• 180 lbs x 12 [Failure]
• 180 lbs x 9
• 180 lbs x 9 [Failure]
• 180 lbs x 5
• 180 lbs x 5 [Failure]

Wide Grip Seated Row
• 75 lbs x 8 (Warm-up)
• 125 lbs x 12
• 125 lbs x 12 [Failure]
• 125 lbs x 8
• 125 lbs x 8 [Failure]
• 125 lbs x 6
• 125 lbs x 6 [Failure]

Machine Lat Pulldown
• 100 lbs x 8 (Warm-up)
• 170 lbs x 12
• 170 lbs x 12 [Failure]
• 170 lbs x 8
• 170 lbs x 8 [Failure]

Seated Row – V-Grip
• 80 lbs x 8 (Warm-up)
• 155 lbs x 12
• 155 lbs x 12 [Failure]
• 155 lbs x 9
• 155 lbs x 9 [Failure]
• 155 lbs x 6
• 155 lbs x 6

Bayesian Curls
• 30 lbs x 8 (Warm-up)
• 50 lbs x 14
• 50 lbs x 13
• 50 lbs x 12

Machine Bicep Curl
• 75 lbs x 8 (Warm-up)
• 150 lbs x 16
• 150 lbs x 14
• 150 lbs x 13

Recumbent Bike
• 4.3 mi – 35 min

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Nutrition Summary

Tuesday, Jun 24
• 285g Protein
• 301g Carbs
• 45g Fat
• 36g Fiber

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Weight Tracker

7-Day Avg: 235.6 lbs

• WED – 236.2 lbs
• TUE – 235.9 lbs
• MON – 235.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
• FRI – 235.5 lbs
• THU – 235.6 lbs

 

[aimanabolic]

Push — Thursday
Progress:
Growth Phase
Week 4 — Day 4
​

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Notes:
EZ Bar felt locked in today — smoother on triceps than usual. Chest presses still pushing solid numbers despite the back-to-back days.

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Workout Log:

Reverse Flyes
• 15 lbs x 8 (Warm-up)
• 35 lbs x 18
• 35 lbs x 15
• 35 lbs x 13

Chest Flyes
• 25 lbs x 8 (Warm-up)
• 55 lbs x 17
• 55 lbs x 13

Lateral Raises
• 15 lbs x 12 (Warm-up)
• 25 lbs x 17
• 25 lbs x 15
• 25 lbs x 12

Upright Row – EZ Bar
• 25 lbs x 8 (Warm-up)
• 55 lbs x 12
• 55 lbs x 10

Overhead Triceps Extension – EZ Bar
• 25 lbs x 8 (Warm-up)
• 55 lbs x 15
• 55 lbs x 13
• 55 lbs x 12

Incline French Press – EZ Bar
• 30 lbs x 8
• 60 lbs x 15
• 60 lbs x 12

Incline Chest Press
• 132 lbs x 8 (Warm-up)
• 222 lbs x 12
• 222 lbs x 10
• 222 lbs x 8

Chest Press
• 75 lbs x 8 (Warm-up)
• 165 lbs x 11
• 165 lbs x 10
• 165 lbs x 9

Recumbent Bike
• 4.2 mi – 35 min

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Nutrition Summary

Wednesday, Jun 25
• 284g Protein
• 300g Carbs
• 45g Fat
• 35g Fiber

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Weight Tracker

7-Day Avg: 235.9 lbs

• THU – 236.0 lbs
• WED – 236.2 lbs
• TUE – 235.9 lbs
• MON – 235.6 lbs
• SUN – 235.3 lbs
• SAT – 234.9 lbs
• FRI – 235.5 lbs

 

[aimanabolic]