Unfluffing

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Mickey O'neil
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Re: Unfluffing

Post by Mickey O'neil » Sat Mar 02, 2019 1:21 am

I like this. I wouldn't mind doing a bodybuilding routine at some point.

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Re: Unfluffing

Post by syaigh » Fri Mar 15, 2019 11:37 am

Added a cardio session to the program last week. So, 2 steady state 25 minutes, 2 15 minute HIIT. One more week on this program. 161.2 today. 13 weeks to go.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Sat Mar 16, 2019 11:46 am

coach pared down my macros slightly and extended cardio by 5 minutes.

So, 2 30 minute steady state sessions, 2 15 minute HIIT sessions.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Fri Apr 05, 2019 9:51 am

Weighed in at 157.4 this morning, but still pretty fluffy. 10 weeks out. Hopefully things will start to accellerate here soon. Curious what changes coach will make to my macros and cardio today.

Been doing this routine for the past two weeks, two more weeks to go on this and then God help me.

Back:
Perform each set or super set as listed. Rest 60-90 seconds between sets.
Inverted row can also be done on the TRX (my preference)

Machine Assisted Wide Grip Pull Up, 3 sets x 12-15

Reverse Lat Pulldown, 4 sets x 12

Superset of 4 rounds
Cable Seated Wide Grip Row, 10
Standing Lat Pushdown, 15

Superset of 4 rounds
Single-arm lat pull downs, 12
Smith Machine- Inverted Row, failure

Legs 1
Perform each set or superset as listed. Rest 60-90 seconds between sets.

Leg press- each set is 24 reps. 12 reps close stance, 12 reps wide stance. Use it as a good warm up for the legs and hip flexors. Don't go too heavy!

Leg curl can be done lying, seated, or standing. If you don't have a machine, use a dumbbell between your feet

Leg Press Narrow, 4 sets x 12, 12- 12 narrow, 12 wide

Superset of 4 rounds
Barbell Romanian Deadlift, 10
Kettlebell Swing, 15

Superset of 4 rounds
Leg Extension (Cybex), 15
Stability Ball Leg Curl, 10-12

Superset of 4 rounds
Prone Leg Curl (Cybex), 12
dumbbell goblet squat, 15

Chest/Arms
You can use dumbbells and barbells interchangeably.

Seated Cable Chest Fly, 3 sets x 15 (seated or standing)

Dumbbell Chest Press, 4 sets x 10

Single Arm Cable Chest Fly, 4 sets x 10 each arm

Low Cable Standing One-Arm Fly, 4 sets x 10 each arm

Superset of 3 rounds
Barbell Bicep Curl, 12
Standing Overhead Barbell Triceps Extension, 12

Superset of 4 rounds
Cable Rope Hammer Curl, 10
Cable Rope Tricep Extension, 10

Legs II
Warm up on bike or treadmill for 5 minutes, foam roll or stretch lightly

If you do not have access to a superband for good mornings, you can use a barbell behind the neck like a normal good morning

Superset of 4 rounds
Leg Press Machine Single Leg, 15
Machine Leg Press, 15

Superset of 4 rounds
Leg Extension (Cybex), 15
Dumbbell Forward Lunge, 12 each leg

Superset of 4 rounds
Prone Leg Curl (Cybex), 15
Superband Good Morning, 10
10

Dumbbell Split Squat
3 sets x 10 each leg

Shoulders

Dumbbell Shoulder Press, 4 sets x 15

Dumbbell Lateral Raise, 4 sets x 15

Superset of 4 rounds
Face Pull, 15
Cable Front Raise Rope, 10

Superset of 4 rounds
Proper Seated Lateral Raise Execution, 15
Seated Dumbbell Front Raise, 12-15
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Sun Apr 07, 2019 1:23 am

She cut my macros a wee bit and changed up my cardio. 2 15 minute HIIT sessions and 3 25 minute SS cardio sessions.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Wed Apr 10, 2019 1:16 am

Okay dudes. I have to buy my competition suit. I'm still chubby, but i have faith. I would get the green one in blue, unless I decide on green, which I'm leaning towards.
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Re: Unfluffing

Post by syaigh » Sat Apr 13, 2019 11:04 am

Didn't lose any weight this week, but my waist shrunk a half inch. Not sure about that. 9 weeks out, its time to really get shit dialed in.
My new numbers:
Daily: 148C/47F/160P
HCD: 238C/42F/150P
Cardio:
3 x 30 SS
2 x 15 HIIT

It doesn't look like much, but doing that cardio on top of 5 training sessions a week is kind of hard.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Mon Apr 22, 2019 4:58 pm

Weight down to 155.7 on Thursday last week. Hoping to see 153 on Friday
New macros and cardio:
Daily: 145C/47F/158P
HCD: 235C/42F/148P
Cardio:
3 x 30 SS
3 x 12 HIIT
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Fri Apr 26, 2019 1:18 pm

Only got down to 154.5 this week, but I feel like I'm holding some water which I guess will flush after high carb day tomorrow. We'll see.

Started a new training program this week and I'm really really sore. Not sure what's different, but holy shit my abs and quads and shoulders are smoked.

Back/Abs
single-arm lat pull downs, 5 sets x 12
Barbell Bent-Over Row, 4 sets x 10
Wide Grip Lat Pulldown: 4 sets x 10-12
Captain's Chair Leg Raise, 4 sets x 10-15

Superset of 4 rounds
Cable Standing Wide Grip Row 12
Standing Lat Pushdown 15

V Up
3 sets x 10

Legs/Quads

Barbell Back Squat
4 sets x 15, 12, 10, 8

Superset of 4 rounds
Seated Leg Press, 12, 12, 10, 10
dumbbell goblet squat, 12

Superset of 4 rounds
Leg Extension, 15
Bulgarian Split Squat, 10 each leg

Chest/Triceps

Chest Press Machine, 5 sets x 10
High Cable Chest Fly, 5 sets x 12
Dumbbell Bench Press, 4 sets x 10
Push Up, 4 sets x failure
V bar Tricep Pushdown, 4 sets x 12
Cable Tricep Kickback, 4 sets x 10

Legs/Hamstrings

DB Romanian Dead Lift, 4 sets x 15, 12, 10, 8
Squat Smith Machine Narrow Stance, 4 sets x 12

Superset of 4 rounds
Prone Leg Curl, 10-12
DB Goblet Sumo Squat, 10

Barbell Reverse Lunge, 3 sets x 12

Shoulders/Biceps
Seated Cable Shoulder Press, 4 sets x 10
Dumbbell Lateral Raise, 4 sets x 12-15

Superset of 4 rounds
Rope Seated Face Pull, 12
LYING CABLE UPRIGHT ROW , 10

Superset of 5 rounds
Cable Lateral Raise 8
Dumbbell Single Arm Shoulder Press 10

EZ Bar Bicep Curl, 4 sets x 12
Cable Rope Hammer Curl, 4 sets x 10
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Fri May 03, 2019 8:43 pm

153.4 this morning. Was hoping to be under 150 by now. :( but, this may be hormonal. I'll see what happens the next few days. I understand that as a natural competitor, you have to be careful about peaking too soon so I need to figure out how to do this better. May just add in a low and slow 2 mile walk in the evenings just to make sure I'm more active than not. I understand this will be my first contest, but I want to do better than just checking this off. I also know its not fair to my coach to expect that she will deliver me in top form to my first show since this is my first peak. So, we will see. Mathematically speaking, I need to lose about 14 more pounds to be stage ready and I only have 6 weeks. I don't know how much water I will lose during the last few days or if I should count on that at all, but I need to get some work done these next two weeks if I'm going to succeed.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Sun May 05, 2019 3:52 pm

Talked to my coach. Going to up the intensity on steady state and HIIT by adding in some jogging and hill sprints. I've worked to long to turn in a mediocre performance. Time to shine.
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Re: Unfluffing

Post by syaigh » Fri May 17, 2019 5:29 pm

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152.4 today. Hips are down to 40 inches, waist down to 29. 4 weeks out as of tomorrow. Still kind of fluffy and need to work on posing. My workouts will change up starting next week and I'm anticipating another big drop in macros.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Fri May 17, 2019 6:55 pm

Actually, I was wrong. Macros are staying 132 carb, 41 fat, 144 protein, but cardio is going up. 3 40 minute steady state and 3 18 hiit.
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Re: Unfluffing

Post by syaigh » Tue May 21, 2019 11:57 pm

Weight dropped to 150.6 over the weekend, look a lot leaner as well. Might be the fat flush? Or just the sprinting and no food. :)
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Re: Unfluffing

Post by syaigh » Sun May 26, 2019 4:38 pm

Didn't check in on Friday as was traveling, but got another bump in cardio, 3 x 45 minute SS, 3 x 20 minute HIIT. Still mostly running/sprinting for these. Also, didn't cut macros but shifted some carbs to protein so now 125C/42F/155P. Need to get serious about my water consumption.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Wed May 29, 2019 11:23 pm

149 on Tuesday morning. Kind of a big deal. Running out of gas on cardio today. Two more days of training before high carb day. I've not been hungry, just really tired in the afternoon and falling asleep before sundown.
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Re: Unfluffing

Post by syaigh » Sun Jun 02, 2019 12:15 am

2 weeks out now. 118 carbs, 40 fat, 157 protein, same cardio. Had my last high carb day today. Time to shred.

In reality, I'm really tired. I am amazed at my ability to push through these workouts but I am tired. And sad, and i have a lot of doubt. Im guessing the result of a prolonged calorie deficit. But i trust my coach, and I have good support. So, onward.
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Re: Unfluffing

Post by syaigh » Wed Jun 05, 2019 12:32 am

So, as expected, with the carb cut, I'm already starting to gas out. Today was leg day and then I ran 45 minutes in the afternoon. Had to nap in between and reload carbs because my legs felt like jelly. I do not get a carb reload this week so need to manage expectations accordingly. But my legs are really starting to lean out. I can see quad separation without flexing, so excited about that. :)
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Sat Jun 08, 2019 8:38 am

Last posing practice last night, now i need to do it on my own every day. Spreading one's lats is harder than it sounds. Next week will be kind of rough for a few days, but carbs come back up the two days out from competition so I think I'll be okay.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Mon Jun 10, 2019 2:00 pm

Down to 147 today, starting the water load.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Tue Jun 11, 2019 11:13 am

So weird. Drank 2 gallons of water yesterday, down 1.2 pounds this morning. Continuing with water load, will start cut on Thursday and start adding carbs back in then as well.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Wed Jun 12, 2019 9:29 pm

Weight is down to 145 today. This is the lowest calorie/carb day of the whole prep. Big carb add tomorrow. Cant wait. :)
Miss Piggy wrote:Never eat more than you can lift.

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