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Personal Journals discussion on UD2.0 Cutting Cycle, within the Members Section; Yeah, that weigh-in I feel is inaccurate because I just got done sweating/lifting heavy for 1 hour, 20 minutes. I'm ...


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Old 11-07-2005, 06:13 PM   #21
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Yeah, that weigh-in I feel is inaccurate because I just got done sweating/lifting heavy for 1 hour, 20 minutes. I'm going to take my weight again just before lifting on Tuesday (depletion 1). I don't know why I posted that.

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Old 11-08-2005, 05:18 PM   #22
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Day Eight: Low Carb/Depletion Workout 1

Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water.

Depletion Workout:

-I went right down the list with no more than 45 seconds rest between sets. At the end, I took a few minutes rest before doing the list over again for the second time. I felt better physically to do 3 sets for everything the first run, then two sets of 15-20 for the second. It's the only way I can combat the puking feeling...

First run in black, second run in red.

-Leg Press: 3 x 15-20, 2 x 15
-Leg Curls: 3 x 15, 2 x 15
-Flat Hammer Press: 3 x 15, 2 x 15
-Hammer Rows: 3 x 15, 2 x 15
-Lateral Machine: 3 x 15-20, 2 x 15
-Incline Curls: 2 x 15, 2 x 15
-Triceps Press: 2 x 15, 2 x 15
-Calf Raises: 3 x 15-20, 3 x 15

It also helped me to complete the entire workout by incorperating more machines. During the hammer flat press, my left shoulder made a cracking sound, then started hurting a little. Probably due to doing heavy barbell presses two days ago. I hope to God it feels better. Now it's just a little sore, nothing nowhere near serious. This might force me to switch out flat barbell with maybe inclines. We'll see. I feel that machines are absolutely necessary when doing the depletion workouts with such high reps. It's the only time I'll ever be caught dead using them.

Also, in case anyone is wondering about the weight selection, it's light! I used 4 plates on the hammer flats and rows, 35's for incline curls, ect. It sucks when everyone is watching you thinking, "Damn, he's a weak pussy for being such a big guy!" I hate that because those same people aren't in the gym when I'm tearing ass during the power workouts! I'm sure everyone can feel me on that.
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Old 11-08-2005, 05:23 PM   #23
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BTW, after the workout today I weighed in at 243. Anyone got any bright ideas of when to weigh myself?? It would have to obviously be according to what day/time I'm on....Depending how far I'm into my depletion or carb-loading.
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Old 11-09-2005, 09:51 AM   #24
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Quote:
Originally Posted by 0311
BTW, after the workout today I weighed in at 243. Anyone got any bright ideas of when to weigh myself?? It would have to obviously be according to what day/time I'm on....Depending how far I'm into my depletion or carb-loading.
I would say as long as you weigh yourself at the same time on the same day with all the same conditions .. (i.e., same food eaten, cloths, don't wear three layers of sweats and weigh yourself one week then weigh yourself in just underwear the next week.)
when ever I weigh myself its at the end or start of what I consider the workout week. remember it's as long as your consistent.

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Old 11-09-2005, 05:19 PM   #25
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Thanks Dave, I agree.

Day Nine: Low Carb/Depletion Workout 2

Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water.

Depletion Workout:

-I went right down the list with no more than 45 seconds rest between sets. At the end, I took a few minutes rest before doing the list over again for the second time. I felt better physically to do 3 sets for everything the first run, then two sets of 15-20 for the second. It's the only way I can combat the puking feeling...

First run in black, second run in red.

-Inclne Dumbbell: 3 x 15, 3 x 15
-Pulldowns: 3 x 15, 3 x 15
-Lateral Machine: 3 x 15-20, 2 x 15
-Preacher Curls: 2 x 15, 2 x 15
-Triceps Press: 2 x 15, 2 x 15
-Calf Raises: 3 x 15-20, 3 x 15
-Leg Press: 6 x 15
-Leg Ext: 2 x 15

I tried a different order to things and it worked great. Didn't feel sick at all. This time I went through the whole upper body twice, then moved on to doing legs. The leg presses went fairly well. I did three sets, then rested 2 minutes before doing another three more sets (using 1 minute rest between each). Legs always suck the life out of me so from now on, it'll be the final thing I do.

-Also, about my shoulder. It was really stiff and slightly sore today. The pain comes from slightly forward of where my traps muscle meets the top of my shoulder. It hurt doing the first set of incline press, but the pain started subsiding more and more with each set. It also was sore doing the pulldowns. I kept the weight lighter and moved it much much slower for 15-20 reps. The lactic acid should in theory help fix some of this problem. I made the decision to keep going because it didn't feel as serious as any problems I had in the past. All night tonight (I have the night shift) and all day tomorrow I'll be resting it as well as icing and heating it in 30 minute cycles. Tomorrow also is my moderate cardio day, which will further heal it by forcing the blood through. In my opinion, I think it's a sore tendon and nothing more. My schedule gives it some time to rest since my next lifting session isn't until Friday night. Even then, I'll re-evaluate. I might drop flat bench and stick with incline/decline dumbbells which allow me to avert some of the stress away from my shoulder girdle.

Last edited by Darkhorse; 11-14-2005 at 05:39 AM..
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Old 11-12-2005, 06:23 AM   #26
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Day Ten: Low Carb/Cardio

Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water.

-40 minutes of moderately heavy cardio. 10 minute cool down.

Same diet as every other day. <75 grams of carbs, 250+ grams of protein, fish oil/flax, ect....

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Old 11-12-2005, 06:39 AM   #27
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Day 11 (AM): Low Carb/Moderate Cardio

Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water.

-HIIT, 20 mintutes

Day 11 (PM): Carb Load/High Intensity

Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water, 1 scoop of Creatine HSC (for the creatine/dextrose)

-Full Body

Flat Bench: 2x8 (275)
Pulldowns: 2x10,10 (260)
Incline Dumbbell: 1x12 (95), 1x8 (105)
Cable Rows: 2x12 (285)
Side Lateral Mach: 2x10 (150)
Incline Dumbbell Curls: 2x10 (50)
Skullcrushers: 2x10 (80)
Leg Press: 2x12 (8 plates)
Leg Curls: 2x12 (180)
Leg Extensions: 2x10 (160)
Calves: 2x15 (2.35)

-I went pretty easy last week, so this week I started ramping up the weights. It was still lighter than I could've went. Next week I'll continue to increase everything by another ten pounds. My shoulder felt slightly weak, but didn't hurt. I'm still pleasantly surprised that my strength is still maintained/growing while on almost no carbs and 4 meals per day. I really didn't expect anything special strengthwise, but I'm still going strong. After the workout, I started up my carb-load. This was what I ate last night starting at 7 pm...(This doesn't include all the protein I also ate)

-1 ABB Carb Force RTD: 110 grams carbs
-2 scoops Creatine HSC: 60 grams dextrose
-1 shaker cup of skim milk: 50 grams carbs
-1 12" long Quizno's chicked sub: 35 grams carbs
-1 bagal: 50 grams carbs
-(before bed) 1 100% Whey MRP w/ skim milk: 70 grams carbs

My protein intake from when I got done lifting until just before bed was around 150 grams. I went to bed around 11:30pm.

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Old 11-12-2005, 06:41 AM   #28
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One more thing, my weight after my final depletion workout (high intensity) was 238 lbs. After my carb load, just before my power workout I'll retake my weight and see how good I ate to supercompensate.
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Old 11-14-2005, 05:49 AM   #29
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Day 13: Maintenence/Power Workout :cool:

Preworkout: 2 scoops BCAA's, 1 scoop whey, 5 grams creatine

-Full Body

Olympic Squats: (5x5) 255
Flat Bench: (4x6) 275
Standing Military: (3x5) 185
JS Rows: (4x5) 265
Weighted Pullups: (2x6) bw
Barbell Curls: (2x6) 135
Skullcrushers: (2x6) 100

-I really got a great full body pump from the carb-load. A2G squats were good to go. For flat bench, I decided on doing 4 sets of 6 reps instead of 6 sets of 4. I'm planning on changing the weight/reps every week. Next week I'll do 5x5 with more weight, and so on. Standing military's were hard on my lower back, and I was a bit weary about reinjuring my left shoulder so I took it easy. JS rows were pretty easy. For the rows, I added an extra twist. After I did 5 reps dynamically, I deadlifted the weight up, then proceeded to do 5 more shrugs. The shrugs were in no way heavy enough, but if anything it helped my gripping power. I only did 2 sets of pullups (widegrip) since I already smoked my back with rows. The curls were easy, so next week I'll be starting to further ramp up the weight. All in all, I was very powerful again, which still surprises me considering I'm cutting!

-After the workout, I weighed in at 243. So I lost about 3 lbs give or take. It's still too early to tell, but at least I know the carb-load was another success.

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Old 11-16-2005, 06:45 AM   #30
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Day 14: Maintenence/Rest


Day 15: Low Carb/Depletion 1

Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water.

Depletion Workout:

-I went right down the list with no more than 45 seconds rest between sets. At the end, I took a few minutes rest before doing the list over again for the second time.

First run in black, second run in red.

-Flat Dumbbell Press: 3 x 15, 3 x 15
-Hammer Rows: 3 x 15, 2 x 15
-Lateral Machine: 3 x 15-20, 2 x 15
-Incline Curls: 2 x 15, 2 x 15
-Triceps Press: 2 x 15, 2 x 15
-Calf Raises: 3 x 15-20, 3 x 15
-Leg Press: 3 x 15-20, 3 x 12

-I decided against that flat hammer machine because of how it hurt my shoulder. The dumbbells are better for depletion anyway. My gym was packed and I felt a little embarrased to use the 65 lb dumbbells for my 6 sets of 15 reps. It was worth it though because everyone's already asking me what I'm on [gear]. They find it hard to believe that the somewhat quick results are natural. However, once I tell them what it entails they are left wide eyed. I've read that taking anti-acid pills help prevent the sick feeling during the depletion workouts partially due to the magnesium. I'll try that out on Wednesday. I hate feeling like puking towards the middle-end of my depletion workouts. By the time I get to the leg press, I don't even bother standing between sets. Since the rest periods are so short, I just lay there half dead watching the clock. Also, for the leg press I only did 12 reps because I slowed down my tempo so much so that I was able to complete a set at around 45 seconds. This 45 seconds is what the goal is for depletion. It doesn't matter whether or not I do 20 reps in 45 seconds or 12, so long as the TUT is elongated.

Diet: Two of my meals today were protein shakes w/ skim milk because it was my day off and didn't have anything left to cook that didn't have a ton of carbs. I'm all stocked up now. I still hit my protein quota with a ton of egg whites and 2 cups of cottage cheese just before bed with protein shakes spread out in the middle. I of course don't want the bulk of my protein intake coming from shakes, but I didn't have a choice today. I'm pretty sure my carb intake today was the lowest it's been thus far: Probably around 50 or so grams.
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