Unfluffing

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

Moderator: Dux

Post Reply
User avatar
Mickey O'neil
Lifetime IGer
Posts: 21920
Joined: Wed Dec 07, 2005 2:49 pm
Location: The Pale Blue Dot

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.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

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.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

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.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

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.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

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.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

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.
Attachments
suits.jpg
suits.jpg (39.67 KiB) Viewed 266 times
Miss Piggy wrote:Never eat more than you can lift.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

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.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

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.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

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.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

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.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

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.
Miss Piggy wrote:Never eat more than you can lift.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

Re: Unfluffing

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

20190517_132830.jpg
20190517_132830.jpg (459.06 KiB) Viewed 68 times
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.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

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.
Miss Piggy wrote:Never eat more than you can lift.

User avatar
syaigh
Sergeant Commanding
Posts: 5615
Joined: Mon Mar 22, 2010 3:29 am
Location: Surrounded by short irrational people

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. :)
Miss Piggy wrote:Never eat more than you can lift.

Post Reply