Unfluffing

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

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syaigh
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Re: Unfluffing

Post by syaigh » Fri Aug 10, 2018 10:46 pm

yesterday, another hike and shoulders and abs. three miles of walking today and i am really hungry.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Sat Aug 11, 2018 7:23 pm

Back today, some sheaf tossing, and a short walk with bearpig.
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Re: Unfluffing

Post by syaigh » Wed Aug 15, 2018 6:32 pm

So, some throwing on Monday and then again on Tuesday, but also legs.
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Re: Unfluffing

Post by syaigh » Fri Aug 24, 2018 1:10 am

Been trying to keep up with workouts, but also throw with my daughter who will have her Highland Games debut this Saturday. She's a very slight 110 lb tall slip of a girl, but she's strong. Having her compete as a lightweight so she doesn't have to throw the 28 lbs, but can do the 21 instead. Lots of throwing this past week and also a lot of coaching and feeding of people. Just had cross country tryouts for my team. It went well and I think we'll have a great season. The key to middle schoolers is not giving them enough time to make bad decisions.

This is my 7 month progress. current is on the left. No change in weight. I think younger, more focused people could probably do this is 3 months, but I'm happy it keeps getting better.
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Re: Unfluffing

Post by syaigh » Fri Aug 24, 2018 5:27 pm

Back.
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Re: Unfluffing

Post by syaigh » Sun Aug 26, 2018 11:13 am

Second in masters at the greenhill highland games.
couple of prs: 15 foot wob, 38'9" heavy weight for distance, 28'9" stone, and a 12:00 caber which isnt a pr but havent done that since 2015.

I also hit 24 feet on sheaf and attempted 25, but didnt get it. I am now very sore. It was also my daughter's first games and ahe was able to compete as a lightweight. And she performed well.
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Re: Unfluffing

Post by syaigh » Tue Aug 28, 2018 11:57 am

back yesterday, legs today.

How To: Leg Extension (Cybex) 4 sets 20, do 5 reps and add weight each 5 until 20 reps
Set 1 2 x 30 lbs
Set 2 20 x 35 lbs
Set 3 20 x 40 lbs
Set 4 20 x 45 lbs
Instructional Fitness - Seated Leg Press 5 sets 15, 12, 10, 8, 8
Set 1 15 x 110 lbs
Set 2 12 x 150 lbs
Set 3 10 x 190 lbs
Set 4 8 x 210 lbs
Set 5 8 x 230 lbs
DB Goblet Sumo Squat 3 sets 15
Set 1 15 x 55 lbs
Set 2 15 x 55 lbs
Set 3 15 x 55 lbs
Barbell Walking Lunge 3 sets 12 each leg
Set 1 12 x 45 lbs
Set 2 12 x 45 lbs
Set 3 12 x 45 lbs
Glute Kickback Machine 4 sets 10-15
Set 1 15 x 50 lbs
Set 2 15 x 70 lbs
Set 3 15 x 70 lbs
Set 4 15 x 70 lbs
Last edited by syaigh on Tue Sep 04, 2018 2:31 pm, edited 1 time in total.
Miss Piggy wrote:Never eat more than you can lift.

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Mickey O'neil
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Re: Unfluffing

Post by Mickey O'neil » Wed Aug 29, 2018 11:32 am

That's awesome, syaigh!
syaigh wrote:
Sun Aug 26, 2018 11:13 am
Second in masters at the greenhill highland games.
couple of prs: 15 foot wob, 38'9" heavy weight for distance, 28'9" stone, and a 12:00 caber which isnt a pr but havent done that since 2015.

I also hit 24 feet on sheaf and attempted 25, but didnt get it. I am now very sore. It was also my daughter's first games and ahe was able to compete as a lightweight. And she performed well.

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Re: Unfluffing

Post by SubClaw » Wed Aug 29, 2018 1:41 pm

I just scrolled down to the bottom of the page, saw a magnificent booty (without realizing it was Mickey’s signature) and cried “Jesus Christ, Syaigh! You’re HAWT!!!”.

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syaigh
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Re: Unfluffing

Post by syaigh » Wed Aug 29, 2018 5:59 pm

SubClaw wrote:
Wed Aug 29, 2018 1:41 pm
I just scrolled down to the bottom of the page, saw a magnificent booty (without realizing it was Mickey’s signature) and cried “Jesus Christ, Syaigh! You’re HAWT!!!”.
Goals. Ie, to have a magnificent enough booty to be featured in someone's sig. :)
Miss Piggy wrote:Never eat more than you can lift.

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Mickey O'neil
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Re: Unfluffing

Post by Mickey O'neil » Thu Aug 30, 2018 12:17 am

I would be glad to have yours as my sig, syaigh! Just send me a pic! :)
syaigh wrote:
Wed Aug 29, 2018 5:59 pm
SubClaw wrote:
Wed Aug 29, 2018 1:41 pm
I just scrolled down to the bottom of the page, saw a magnificent booty (without realizing it was Mickey’s signature) and cried “Jesus Christ, Syaigh! You’re HAWT!!!”.
Goals. Ie, to have a magnificent enough booty to be featured in someone's sig. :)

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syaigh
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Re: Unfluffing

Post by syaigh » Thu Aug 30, 2018 6:43 pm

:)

Chest and triceps today.

Interestingly, in all this body building crap, the only thing I don't like about my coach is she kind of has a boy butt. I mean, its cute and all, but doesn't look like something you would sell your soul for. And I noticed she doesn't really prescribe a lot of heavy squats. I'm keeping them in because in this short 8 month experiment, I have learned that its the heavy squats that keep the booty big and round.

Pec Dec FLy Machine for Women 6 sets 10
Set 1 10 x 70 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
Set 6 10 x 70 lbs
Incline Dumbbell Bench Press 5 sets 15, 12, 10, 8, 8
Set 1 15 x 20 lbs
Set 2 12 x 25 lbs
Set 3 10 x 30 lbs
Set 4 8 x 35 lbs
Set 5 8 x 35 lbs
How to Use a Chest Press Machine 4 sets 10-12
Set 1 10 x 45 lbs
Set 2 10 x 65 lbs
Set 3 10 x 85 lbs
Set 4 10 x 85 lbs
Landmine Incline Chest Press 4 sets 10
Set 1 10 x 45 lbs
Set 2 10 x 45 lbs
Set 3 10 x 45 lbs
Set 4 10 x 45 lbs
CHEST - Single Arm Cable Chest Fly 3 sets 10
Set 1 10 x 15 lbs
Set 2 10 x 15 lbs
Set 3 10 x 15 lbs
Hemmer Strength Tricep Dip 3 sets 15
Set 1 15 x 70 lbs
Set 2 15 x 70 lbs
Set 3 15 x 70 lbs
Cable Rope Tricep Extension 5 sets 10
Set 1 12 x 30 lbs
Set 2 12 x 30 lbs
Set 3 12 x 30 lbs
Set 4 12 x 30 lbs
Set 5 12 x 30 lbs
Last edited by syaigh on Tue Sep 04, 2018 2:30 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 » Sat Sep 01, 2018 12:42 am

Fucking posterior chain day. Jesus Christ my ass hurts. And my legs are weak as shit.

Leg curl can be lying, seated, or standing
How To: Prone Leg Curl (Cybex) 4 sets 20, 5 reps, add weight each 5 until 20 reps
Set 1 20 x 30 lbs
Set 2 20 x 40 lbs
Set 3 20 x 50 lbs
Set 4 20 x 60 lbs
Barbell Back Squat 5 sets 15, 12, 10, 8, 8
Set 1 15 x 45 lbs
Set 2 12 x 95 lbs
Set 3 10 x 115 lbs
Set 4 8 x 125 lbs
Set 5 8 x 135 lbs
Superset of 4 rounds
Barbell Reverse Lunges 4 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
Barbell Good Morning Deadlift 4 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
Romanian Barbell Deadlifts 3 sets 15
Set 1 15 x 75 lbs
Set 2 15 x 75 lbs
Set 3 15 x 75 lbs
Last edited by syaigh on Tue Sep 04, 2018 2:29 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 » Mon Sep 03, 2018 10:35 pm

Great weekend. Threw a 50th wedding anniversary party for my parents, wiped out in my heels and gave myself whiplash, and almost got in a fistfight with my drunk cousin who was getting belligerent with my mom (long story, we basically didn't support her argument that the other cousin who has dug her out of the shithole she created for herself is a big meanie for making her act like a grownup), had to push the caterer's car out of a ditch, and then unexpectedly entertain the extended family for another day and night because they didn't tell us they were staying. But, overall, it was actually pretty good. :)

Shoulders and biceps today. The movement helped my shoulder and neck pain (seriously, its been keeping me up at night) from the high heel accident, but its still kind of bad. Will try and get in to see the chiro asap, but schedule is a bit much right now.

Dumbbell Overhead Press 4 sets 10
Set 1 10 x 25 lbs
Set 2 10 x 25 lbs
Set 3 10 x 25 lbs
Set 4 10 x 25 lbs
Dumbbell Lateral Raises 3 sets 15
Set 1 15 x 10 lbs
Set 2 15 x 10 lbs
Set 3 15 x 10 lbs
Alternating Dumbbell Front Raises for... 3 sets 12
Set 1 12 x 10 lbs
Set 2 12 x 10 lbs
Set 3 12 x 10 lbs
SHOULDERS & BACK - Reverse Grip Cable Fly 4 sets 12
Set 1 12 x 50 lbs
Set 2 12 x 50 lbs
Set 3 12 x 50 lbs
Set 4 12 x 50 lbs
Upper Back Exercise: Face Pull 3 sets 15
Set 1 15 x 20 lbs
Set 2 15 x 20 lbs
Set 3 15 x 20 lbs
How To: Close-Grip EZ-Bar Curl 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
Alternating Dumbbell Bicep Curl 4 sets 12
Set 1 10 x 20 lbs
Set 2 12 x 15 lbs
Set 3 12 x 15 lbs
Set 4 12 x 15 lbs
Last edited by syaigh on Tue Sep 04, 2018 2:30 pm, edited 1 time in total.
Miss Piggy wrote:Never eat more than you can lift.

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syaigh
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Re: Unfluffing

Post by syaigh » Tue Sep 04, 2018 2:24 pm

How To: Reverse Lat Pulldown 4 sets 10
Set 1 10 x 70 lbs
Set 2 10 x 85 lbs
Set 3 10 x 85 lbs
Set 4 10 x 85 lbs
Superset of 4 rounds
Cable Seated Row 4 rounds 10
Round 1 10 x 85 lbs
Round 2 10 x 85 lbs
Round 3 10 x 85 lbs
Round 4 10 x 85 lbs
How To: Standing Lat Pushdown (Cable ... 4 rounds 15
Round 1 15 x 30 lbs
Round 2 15 x 30 lbs
Round 3 15 x 30 lbs
Round 4 15 x 30 lbs
How To: Barbell Bent-Over Row 5 sets 8
Set 1 8 x 45 lbs
Set 2 8 x 115 lbs
Set 3 8 x 115 lbs
Set 4 8 x 115 lbs
Set 5 8 x 115 lbs
Wide Grip Lat Pulldown 6 sets 10
Set 1 10 x 70 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
Set 6 10 x 70 lbs
Single Arm Dumbbell Row 3 sets 12
Set 1 12 x 30 lbs
Set 2 12 x 30 lbs
Set 3 12 x 30 lbs
Miss Piggy wrote:Never eat more than you can lift.

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syaigh
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Re: Unfluffing

Post by syaigh » Wed Sep 05, 2018 5:54 pm

How To: Leg Extension (Cybex) 4 sets 20, do 5 reps and add weight each 5 until 20 reps
Set 1 20 x 30 lbs
Set 2 20 x 35 lbs
Set 3 20 x 40 lbs
Set 4 20 x 45 lbs
Instructional Fitness - Seated Leg Press 5 sets 15, 12, 10, 8, 8
Set 1 15 x 144 lbs
Set 2 12 x 194 lbs
Set 3 10 x 234 lbs
Set 4 8 x 254 lbs
Set 5 8 x 254 lbs
DB Goblet Sumo Squat 3 sets 15
Set 1 15 x 55 lbs
Set 2 15 x 55 lbs
Set 3 15 x 55 lbs
Barbell Walking Lunge 3 sets 12 each leg
Set 1 12 x 45 lbs
Set 2 12 x 45 lbs
Set 3 12 x 45 lbs
Glute Kickback Machine 4 sets 10-15
Set 1 15 x 70 lbs
Set 2 15 x 90 lbs
Set 3 10 x 90 lbs
Set 4 10 x 90 lbs
Miss Piggy wrote:Never eat more than you can lift.

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syaigh
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Re: Unfluffing

Post by syaigh » Sat Sep 08, 2018 12:58 am

Chest and arms again today with some cardio. and then I accidentally ate a lot of sugar.
Miss Piggy wrote:Never eat more than you can lift.

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syaigh
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Re: Unfluffing

Post by syaigh » Sun Sep 09, 2018 7:33 pm

Spent yesterday staving off heat stroke at cross country meet. Actually had to help out a girl who collapsed a half mile from the finish. Heat exhaustion/dehydration. Ice and gatorade to the rescue. Thankfully she was okay in about 30 minutes, another girl had to be taken away in an ambulance. This was all before my son had to run, was a little nerve-wracking, but he did well.

How To: Prone Leg Curl (Cybex) 4 sets 20, 5 reps, add weight each 5 until 20 reps
Set 1 20 x 30 lbs
Set 2 20 x 40 lbs
Set 3 20 x 50 lbs
Set 4 20 x 60 lbs
Squat Smith Machine Narrow Stance 5 sets 15, 12, 10, 8, 8
Set 1 15 x 45 lbs
Set 2 12 x 95 lbs
Set 3 10 x 115 lbs
Set 4 8 x 135 lbs
Set 5 8 x lbs
Superset of 4 rounds
Barbell Reverse Lunges 4 rounds 10
Round 1 10 x 45 lbs
Round 2 45 x 10 lbs
Round 3 10 x 45 lbs
Round 4 10 x 45 lbs
Barbell Good Morning Deadlift 4 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
Romanian Barbell Deadlifts 3 sets 15
Set 1 15 x 75 lbs
Set 2 15 x 75 lbs
Set 3 15 x 75 lbs
Miss Piggy wrote:Never eat more than you can lift.

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syaigh
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Re: Unfluffing

Post by syaigh » Mon Sep 10, 2018 11:30 pm

Dumbbell Overhead Press 4 sets 10
Set 1 10 x 25 lbs
Set 2 10 x 25 lbs
Set 3 10 x 25 lbs
Set 4 10 x 25 lbs
Dumbbell Lateral Raises 3 sets 15
Set 1 15 x 10 lbs
Set 2 15 x 10 lbs
Set 3 15 x 10 lbs
Alternating Dumbbell Front Raises for... 3 sets 12
Set 1 12 x 10 lbs
Set 2 12 x 10 lbs
Set 3 12 x 10 lbs
SHOULDERS & BACK - Reverse Grip Cable Fly 4 sets 12
Set 1 12 x 55 lbs
Set 2 12 x 55 lbs
Set 3 12 x 55 lbs
Set 4 12 x 55 lbs
Upper Back Exercise: Face Pull 3 sets 15
Set 1 15 x 20 lbs
Set 2 15 x 25 lbs
Set 3 15 x 30 lbs
How To: Close-Grip EZ-Bar Curl 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
Alternating Dumbbell Bicep Curl 4 sets 12
Set 1 10 x 20 lbs
Set 2 10 x 20 lbs
Set 3 10 x 20 lbs
Set 4 10 x 20 lbs
Dumbbell Hammer Curls On The Preacher Curl Bench 3 sets 15
Set 1 15 x 15 lbs
Set 2 15 x 15 lbs
Set 3 15 x 15 lbs
Miss Piggy wrote:Never eat more than you can lift.

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syaigh
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Re: Unfluffing

Post by syaigh » Wed Sep 12, 2018 12:08 am

nothing but lat pulldowns and rows as far as the eye can see and then cardio. not my favorite.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Thu Sep 13, 2018 1:23 am

Leg day and then coached the cross country meet. Which means I ran in with a bunch of kids. So cardio.
Miss Piggy wrote:Never eat more than you can lift.

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syaigh
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Re: Unfluffing

Post by syaigh » Thu Sep 13, 2018 11:52 pm

Chest and triceps, rowing and elliptical.
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Re: Unfluffing

Post by syaigh » Sat Sep 15, 2018 8:05 pm

Posterior chain. This one killed me. My weight is down to 162 and I think it's affecting my workouts. Had to come home and take a nap after this one.

How To: Prone Leg Curl (Cybex) 4 sets 20, 5 reps, add weight each 5 until 20 reps
Set 1 20 x 30 lbs
Set 2 20 x 35 lbs
Set 3 20 x 40 lbs
Set 4 20 x 45 lbs
Squat Smith Machine Narrow Stance 5 sets 15, 12, 10, 8, 8
Set 1 15 x 45 lbs
Set 2 12 x 95 lbs
Set 3 10 x 115 lbs
Set 4 8 x 135 lbs
Set 5 8 x 155 lbs
Superset of 4 rounds
Barbell Reverse Lunges 4 rounds 10
Round 1 10 x 40 lbs
Round 2 10 x 40 lbs
Round 3 10 x 40 lbs
Round 4 10 x 40 lbs
Barbell Good Morning Deadlift 4 rounds 10
Round 1 15 x 40 lbs
Round 2 10 x 40 lbs
Round 3 10 x 40 lbs
Round 4 10 x 40 lbs
Romanian Barbell Deadlifts 3 sets 15
Set 1 15 x 75 lbs
Set 2 15 x 75 lbs
Set 3 15 x 75 lbs
Cardio stats
Miss Piggy wrote:Never eat more than you can lift.

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syaigh
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Re: Unfluffing

Post by syaigh » Sun Sep 16, 2018 7:24 pm

Shoulders and biceps and 25 minutes of elliptical.
Miss Piggy wrote:Never eat more than you can lift.

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Re: Unfluffing

Post by syaigh » Mon Sep 17, 2018 10:48 pm

Back. didnt suck as much as last week. Weight was 161.5 this am. lowest all year.
Miss Piggy wrote:Never eat more than you can lift.

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