Unfluffing

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syaigh
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Re: Unfluffing

Post by syaigh » Sun Apr 15, 2018 12:44 pm

still doing BB. Went on vacation for nine days, just got back on my five day split: Back and biceps, legs, chest and triceps, glutes, and shoulders. Need to up my cardio. Weight is down around 163, look a lot leaner. May compete in HG as a lightweight <150 lbs this August.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Mon Apr 16, 2018 6:04 pm

Leg day
Quad extensions 25x4
Leg press 25x6
Lunges 15x3
Squats 10x10
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Thu Apr 19, 2018 2:17 pm

Yesterday was Chest and tricep day. Trained the stallion Tuesday and today, coached lacrosse all week and again tonight.

My shoulder is feeling MUCH better. My knees are still touch and go, but the leg and glute workouts make them better.
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Re: Unfluffing

Post by syaigh » Fri Apr 20, 2018 5:37 pm

Glute and shoulder day. Weight is down to 162.7. Lost another inch off my waist. Coach upped my carbs.

So, circuit of:
RDLS x 10
Lunges x 10
hamstring curls x 10
glute bridges x 10
back extensions x 10
x 3 sets

Then:
lateral raises
shoulder press
underhand front raise
reverse flyes
dead stop lateral raises
Face pulls
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Tue Apr 24, 2018 1:53 pm

Did back and biceps on Sunday. Coach changed up my program. 4 more weeks of muscle gain/fat loss. Doing legs today.


Barbell Back Squat 4 sets 12-15
Set 1 15 x 45 lbs
Set 2 15 x 65 lbs
Set 3 15 x 75 lbs
Set 4 15 x 75 lbs
Instructional Fitness - Seated Leg Press 4 sets 8
Set 1 8 x 150 lbs
Set 2 8 x 190 lbs
Set 3 8 x 230 lbs
Set 4 8 x 230 lbs
Dumbbell Walking Lunges 5 sets 10 each leg
Set 1 10 x 15 lbs
Set 2 10 x 15 lbs
Set 3 10 x 15 lbs
Set 4 10 x 15 lbs
Set 5 10 x 15 lbs
How To: Leg Extension (Cybex) 6 sets 8, heavy, slow and controlled
Set 1 8 x 40 lbs
Set 2 8 x 45 lbs
Set 3 8 x 50 lbs
Set 4 8 x 50 lbs
Set 5 8 x 50 lbs
Set 6 8 x 50 lbs
Dumbbell Step Ups - Leg Exercise - Bodybuilding.co 3 sets 12 each leg
Set 1 12 x 15 lbs
Set 2 12 x 15 lbs
Set 3 12 x 15 lbs
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Wed Apr 25, 2018 6:49 pm

Chest and shoulder day.


Dumbbell Seated Shoulder Press 4 sets 20, 15, 12, 10
Set 1 20 x 10 lbs
Set 2 15 x 12.5 lbs
Set 3 12 x 15 lbs
Set 4 10 x 20 lbs
Dumbbell Lateral Raises 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Cable Shoulder Press by Jim Stoppani 4 sets 10
Set 1 10 x 15 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Front Plate Raise 3 sets 15
Set 1 15 x 15 lbs
Set 2 15 x 15 lbs
Set 3 15 x 15 lbs
How to Do a Lying Pullover | Arm Workout 3 sets 12
Set 1 15 x 15 lbs
Set 2 12 x 20 lbs
Set 3 12 x 20 lbs
How to Use a Chest Press Machine 5 sets 10
Set 1 10 x 70 lbs
Set 2 10 x 55 lbs
Set 3 10 x 55 lbs
Set 4 10 x 40 lbs
Set 5 10 x 40 lbs
Push Up 3 sets failure
Set 1 16
Set 2 15
Set 3 15
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Fri Apr 27, 2018 1:14 am

Arm Day:

Cable Rope Tricep Extension 4 sets 20, 15, 12, 10
Set 1 20 x 10 lbs
Set 2 15 x 10 lbs
Set 3 12 x 10 lbs
Set 4 10 x 10 lbs
Skullcrusher 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Cable Tricep Kickback 3 sets 15
Set 1 10 x 10 lbs
Set 2 15 x 5 lbs
Set 3 15 x 5 lbs
V bar Tricep Pushdown (Life Fitness Cable) 4 sets 12
Set 1 12 x 15 lbs
Set 2 12 x 20 lbs
Set 3 12 x 20 lbs
Set 4 12 x 20 lbs
Alternating Dumbbell Bicep Curl 4 sets 20, 15, 12, 10
Set 1 20 x 7.5 lbs
Set 2 15 x 10 lbs
Set 3 12 x 12.5 lbs
Set 4 10 x 15 lbs
Preacher Curls - machine 4 sets 10
Set 1 10 x 30 lbs
Set 2 10 x 30 lbs
Set 3 10 x 30 lbs
Set 4 10 x 30 lbs
EZ Bar cable curls 3 sets 15
Set 1 15 x 20 lbs
Set 2 15 x 20 lbs
Set 3 15 x 20 lbs
Cable Rope Hammer Curls 4 sets 12
Set 1 12 x 15 lbs
Set 2 12 x 15 lbs
Set 3 12 x 15 lbs
Set 4 12 x 15 lbs
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Fri Apr 27, 2018 1:48 am

Friday: (I'm editing a double post so this is, in fact Friday)

Glute Day. Also my coach fussed at me for not doing cardio which was apparent when I didn't lose any weight this week. I confessed up front, but need to get on it.


How To: Prone Leg Curl (Cybex) 5 sets 20, 15, 12, 10, 8
Set 1 20 x 30 lbs
Set 2 15 x 40 lbs
Set 3 12 x 50 lbs
Set 4 10 x 65 lbs
Set 5 8 x 80 lbs
Superset of 5 rounds
Goblet Squat 5 rounds 12
Round 1 12 x 35 lbs
Round 2 12 x 35 lbs
Round 3 12 x 35 lbs
Round 4 12 x 35 lbs
Round 5 12 x 35 lbs
Dumbbell Romanian Dead lift 5 rounds 10
Round 1 10 x 35 lbs
Round 2 10 x 35 lbs
Round 3 10 x 35 lbs
Round 4 10 x 35 lbs
Round 5 10 x 35 lbs
How To: Leg Extension (Cybex) 3 sets 15
Set 1 15 x 40 lbs
Set 2 15 x 40 lbs
Set 3 15 x 40 lbs
Stability Ball Leg Curl - the Best Le... 3 sets 15
Set 1 15 x 0 lbs
Set 2 15 x 0 lbs
Set 3 15 x 0 lbs
Narrow Stance Squat - How to do Narro... 4 sets 12-15, 1 second pause at the bottom
Set 1 15 x 45 lbs
Set 2 15 x 45 lbs
Set 3 15 x 20 lbs
Set 4 15 x 20 lbs
Glute Bridge 3 sets 20
Set 1 20
Set 2 20
Set 3 20
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Sat Apr 28, 2018 5:05 pm

About three hours of coaching and throwing. All nine events. Remarkably, PRed everything I demoed. I guess this BB stuff is making me stronger and/or more balanced as well.
Last edited by syaigh on Sat May 05, 2018 3:48 pm, edited 1 time in total.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Tue May 01, 2018 1:13 am

Leg day. knee was not happy. Squatted, did leg presses, and lunges without pain. Leg extensions were a big no-go. Need to find some workarounds.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Wed May 02, 2018 12:44 am

Cardio. Just basic stupid cardio. And its so goddamned effective in smaller doses.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Wed May 02, 2018 7:01 pm

Chest and shoulder day.


Dumbbell Seated Shoulder Press 4 sets 20, 15, 12, 10
Set 1 20 x 12.5 lbs
Set 2 15 x 15 lbs
Set 3 12 x 20 lbs
Set 4 10 x 20 lbs
Dumbbell Lateral Raises 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Cable Shoulder Press by Jim Stoppani 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Front Plate Raise 3 sets 15
Set 1 15 x 15 lbs
Set 2 15 x 15 lbs
Set 3 15 x lbs
How to Do a Lying Pullover | Arm Workout 3 sets 12
Set 1 12 x 20 lbs
Set 2 12 x 22.5 lbs
Set 3 12 x 25 lbs
How to Use a Chest Press Machine 5 sets 10
Set 1 10 x 40 lbs
Set 2 10 x 55 lbs
Set 3 10 x 70 lbs
Set 4 10 x 70 lbs
Set 5 10 x 70 lbs
Push Up 3 sets failure
Set 1 20
Set 2 15
Set 3 15
Last edited by syaigh on Sat May 05, 2018 3:48 pm, edited 1 time in total.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Fri May 04, 2018 1:30 am

Arms: Also, got my bloodwork back. Vitamin D is low which may explain my fatigue and acne and lack of weight loss. Ugh.


Cable Rope Tricep Extension 4 sets 20, 15, 12, 10
Set 1 20 x 10 lbs
Set 2 15 x 10 lbs
Set 3 12 x 15 lbs
Set 4 12 x 15 lbs
Skullcrusher 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 15 lbs
Set 3 10 x 15 lbs
Set 4 10 x 15 lbs
Cable Tricep Kickback 3 sets 15
Set 1 10 x 10 lbs
Set 2 12 x 10 lbs
Set 3 10 x 10 lbs
V bar Tricep Pushdown (Life Fitness Cable) 4 sets 12
Set 1 12 x 20 lbs
Set 2 12 x 20 lbs
Set 3 12 x 20 lbs
Set 4 12 x 20 lbs
Alternating Dumbbell Bicep Curl 4 sets 20, 15, 12, 10
Set 1 20 x 10 lbs
Set 2 15 x 12.5 lbs
Set 3 12 x 15 lbs
Set 4 10 x 20 lbs
Preacher Curls - machine 4 sets 10
Set 1 10 x 40 lbs
Set 2 10 x 50 lbs
Set 3 10 x 50 lbs
Set 4 10 x 50 lbs
EZ Bar cable curls 3 sets 15
Set 1 15 x 25 lbs
Set 2 15 x 20 lbs
Set 3 15 x 20 lbs
Cable Rope Hammer Curls 4 sets 12
Set 1 12 x 15 lbs
Set 2 12 x 20 lbs
Set 3 12 x 20 lbs
Set 4 12 x 20 lbs
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by powerlifter54 » Fri May 04, 2018 2:56 am

Impressive volume.
"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

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Re: Unfluffing

Post by syaigh » Sat May 05, 2018 3:47 pm

powerlifter54 wrote:
Fri May 04, 2018 2:56 am
Impressive volume.
Thanks. Honestly, it was hard to adapt to at first. I would get very out of breath. But, now I'm used to it and its really helping with a lot of strength deficiencies I didn't know I had. Especially the shoulder and single leg work.

Yesterday was glute and hamstring day. Today, I got in my HIIT on the elliptical. Coach upped my calories again, trying to get me to continue to lose weight slowly while building muscle, but keeping the calories high so when we do a real cut, we actually have some calories to cut.


How To: Prone Leg Curl (Cybex) 5 sets 20, 15, 12, 10, 8
Set 1 20 x 40 lbs
Set 2 15 x 50 lbs
Set 3 12 x 60 lbs
Set 4 10 x 60 lbs
Set 5 8 x 60 lbs
Superset of 5 rounds
Goblet Squat 5 rounds 12
Round 1 12 x 45 lbs
Round 2 12 x 45 lbs
Round 3 12 x 45 lbs
Round 4 12 x 45 lbs
Round 5 12 x 45 lbs
Dumbbell Romanian Dead lift 5 rounds 10
Round 1 10 x 45 lbs
Round 2 10 x 45 lbs
Round 3 10 x 45 lbs
Round 4 10 x 45 lbs
Round 5 10 x 45 lbs
Machine Single Leg Extensions 4 sets 15
Set 1 15 x 10 lbs
Set 2 15 x 10 lbs
Set 3 15 x 10 lbs
Set 4 15 x 20 lbs
Stability Ball Leg Curl - the Best Le... 3 sets 15
Set 1 15 x 0 lbs
Set 2 15 x 0 lbs
Set 3 15 x 0 lbs
Goblet Squat 4 sets 12-15, 1 second pause at the bottom
Set 1 15 x 45 lbs
Set 2 12 x 35 lbs
Set 3 12 x 35 lbs
Set 4 12 x 35 lbs
Glute Bridge 3 sets 20
Set 1 20
Set 2 20
Set 3 20
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Sun May 06, 2018 8:22 pm

Back day plus some cardio. Was a fun morning, introduced my boys to bodybuilding in the globo gym. They had a blast.

But then I went out to the barn and found ine of the young stallions down in the field with colic. Vet came out, but there wasnt anything to be done. Just put him down. It was kind of an awful day after that.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Mon May 07, 2018 3:25 pm

Leg day again. Right knee now hates lunges. I tried stopping in Smith machine narrow stance squats for leg press and I think it really irritated my knee. Don't worry I had my feet out in front of me so I wasn't hurting my back. So I did step-ups instead of lunges and then split squats with one foot up on the box. I also subbed leg extensions with goblet squats. I may just have to only squat on this day we'll see.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by JohnDoe » Mon May 07, 2018 4:24 pm

I couldn't lock my left leg this morning, probably from a college meniscus tear sixteen tears ago. Those voodoo bands above and below nice and tight and something popped right back into place. Bizarre, but pain free.

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Re: Unfluffing

Post by syaigh » Tue May 08, 2018 6:44 pm

Cardio.

Thanks, I will look into it.
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Re: Unfluffing

Post by syaigh » Thu May 10, 2018 12:16 am

Dumbbell Seated Shoulder Press 4 sets 20, 15, 12, 10
Set 1 20 x 15 lbs
Set 2 15 x 17.5 lbs
Set 3 12 x 20 lbs
Set 4 10 x 22.5 lbs
Dumbbell Lateral Raises 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Cable Shoulder Press by Jim Stoppani 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 15 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Front Plate Raise 3 sets 15
Set 1 13 x 20 lbs
Set 2 15 x 17.5 lbs
Set 3 15 x 17.5 lbs
How to Do a Lying Pullover | Arm Workout 3 sets 12
Set 1 12 x 25 lbs
Set 2 12 x 30 lbs
Set 3 12 x 30 lbs
How to Use a Chest Press Machine 5 sets 10
Set 1 10 x 40 lbs
Set 2 10 x 55 lbs
Set 3 10 x 70 lbs
Set 4 10 x 70 lbs
Set 5 10 x 70 lbs
Push Up 4 sets failure
Set 1 10
Set 2 10
Set 3 10
Set 4 10

Plus 20 minutes cardio.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Fri May 11, 2018 6:29 pm

Cleaned out hooves on 30 horses yesterday morning.

Today did arm and glute days. Tired.
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Re: Unfluffing

Post by syaigh » Sun May 13, 2018 9:09 pm

did some cardio yesterday. Back day today. Just kind of tired.
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Re: Unfluffing

Post by syaigh » Mon May 14, 2018 7:51 pm

Finally got through a leg workout that didn't hurt. Eliminated leg presses and lunges. Will see how I feel tomorrow. But for today, it was all right.

Barbell Back Squat 5 sets 12-15
Set 1 15 x 45 lbs
Set 2 12 x 95 lbs
Set 3 12 x 95 lbs
Set 4 15 x 95 lbs
Set 5 15 x 95 lbs
Machine Single Leg Extensions 4 sets 8
Set 1 10 x 10 lbs
Set 2 10 x 15 lbs
Set 3 10 x 15 lbs
Set 4 10 x 15 lbs
Dumbbell Step Ups 5 sets 10 each leg
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Set 5 10 x 10 lbs
Barbell Front Squat 6 sets 8, heavy, slow and controlled
Set 1 8 x 35 lbs
Set 2 8 x 50 lbs
Set 3 8 x 70 lbs
Set 4 8 x 70 lbs
Set 5 8 x 70 lbs
Set 6 8 x 70 lbs
Dumbbell Step Ups - Leg Exercise - Bodybuilding.co 3 sets 12 each leg
Set 1 12 x 15 lbs
Set 2 12 x 15 lbs
Set 3 12 x 15 lbs
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Thu May 17, 2018 12:35 am

Dumbbell Seated Shoulder Press 4 sets 20, 15, 12, 10
Set 1 20 x 15 lbs
Set 2 15 x 17.5 lbs
Set 3 12 x 20 lbs
Set 4 10 x 22.5 lbs
Dumbbell Lateral Raises 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Cable Shoulder Press by Jim Stoppani 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 15 lbs
Set 3 10 x 15 lbs
Set 4 10 x 15 lbs
Front Plate Raise 3 sets 15
Set 1 15 x 20 lbs
Set 2 15 x 20 lbs
Set 3 15 x 20 lbs
How to Do a Lying Pullover | Arm Workout 3 sets 12
Set 1 12 x 30 lbs
Set 2 12 x 30 lbs
Set 3 12 x 30 lbs
How to Use a Chest Press Machine 5 sets 10
Set 1 10 x 55 lbs
Set 2 10 x 70 lbs
Set 3 10 x 70 lbs
Set 4 10 x 70 lbs
Set 5 10 x 70 lbs
Push Up 3 sets failure
Set 1 20
Set 2 20
Set 3 20
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Thu May 17, 2018 9:47 pm

All the arms today.

And it was epic douchebag day at the gym. Jesus. I thought the stories were exaggerated.
Miss Piggy wrote:Never eat more than you can lift.

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