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UD2.0 Cutting Cycle

Personal Journals discussion on UD2.0 Cutting Cycle, within the Members Section; Day 16: Low Carb/Depletion 2 Preworkout: 2 scoops BCAA's, 1 scoop protein w/ water Depletion Workout: -I went right down ...


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Old 11-18-2005, 08:40 PM   #31
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Day 16: Low Carb/Depletion 2

Preworkout: 2 scoops 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.

-Incline Dumbbell Press: 3 x 15, 3 x 15
-Pulldowns: 3 x 15, 2 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: 3 x 15-20, 3 x 12

- Felt great today. Actually, the best I've felt yet. I didn't take more than 45 seconds rest between sets and only about 1.5 minutes between exercises. It could be my body getting more efficient with the limited fuel I've been feeding it. So, it looks like 3 weeks of feeling like shit until I get the hang of the diet.

-Diet: Today was an unscheduled day off from work so I didn't have much prepared. I ate my 8 whites + 2 whole eggs for breakfast, a few cans of tuna throughout the day, and a couple of protein shakes in skim milk. Sucked eating the same shit, but I still hit my 250+ grams of protein and had <75 grams of carbs.

Day 17: Low Carb/Moderate Cardio

Preworkout: 2 scoops BCAA's, 1 scoop protein w/ water

Workout- 40 minutes moderate run, 10 minute cool down.

Postworkout: 2 scoops BCAA's, 2 scoops protein w/ water.


Day 18: Carb Load/High Intensity

Due to working the night shift tonight, I had to workout during the day time, limiting my fat burning somewhat. This meant me skipping my scheduled HIIT in the am which I've done for the past 2 weeks. After working out, I had to start my carb loading. However, this time I don't have a 30 hour time limit like the past 2 weeks, so my loading will be a lot less aggressive.

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

-Full Body

Flat Bench: 2x10,8 (275)
Pulldowns: 2x10,10 (260)
Incline Dumbbell: 2 x 10,8 (105)
Cable Rows: 2x10 (290)
Side Lateral Mach: 2x10 (170)
Incline Curls: 2x10 (55)
Skullcrushers: 2x10 (80)
Seated Leg Curls: 2x12 (190)
Leg Press: 3x10 (12 plates) ;)
Calves: 2x15 (2.50)

-I felt great again today. Maybe a little sluggish starting off since I'm not used to the early morning workout. I adapted well I thought, and drove through the workout with perfect form and without a spotter's help as usual. The weight is just about there, still too light on every single exercise. I wouldn't feel comfortable attempting a truck load of weight without at least someone standing by. However, I still got a great growth stimulus because it was still heavy for me. Maybe during my final week of UD2.0 I'll come as close to my 10 RM's as I can without a spot to see where I stand for my next cycle through.

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Old 11-20-2005, 04:44 AM   #32
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Alright. I've been thinking about changing up the power workouts weekly. The reps will change for the big compounds, and I'll be using two seperate templates...

Power Workout 1:

Olympic Squats: (5x5) or (6x4, 4x6)
Flat Bench: (5x5) or (6x4, 4x6)
Standing Military: (2x5)
JS Rows: (4x5)
Weighted Pullups: (2x6)
Barbell Curls: (2x6)
Skullcrushers: (2x6)

Power Workout 2:

Olympic Squats: (4x5) or (6x4, 4x6)
Incline Bench: (5x5) or (6x4, 4x6)
Pullups: (2x6)
Deadlifts: (4x5)
High Pulls: (2x5)
Barbell Curls: (2x6)
Weighted Dips: (2x6)

So the reps/sets for the big two compounds change three different times. This will allow me to keep progressively overloading my muscles with greater and greater weight. For instance, if I did 5x5 (bench) with 295, then the following workout I'll use 305 for 6x4. The next time I workout with 5x5, I'll use the 305 from the previous 6x4's. This way it'll prolong my continued increase in weights for a lot longer. I basically used the DFHT template for the two seperate workouts.
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Old 11-20-2005, 05:54 PM   #33
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Day 19: Carb Load/Rest

Day 20: Power Workout

Olympic Squats: (5x5) 260
Incline Bench: (5x5) 250
Pullups: (3x6)
Deadlifts: (3x5) 365
High Pulls: (2x6) 135
Barbell Curls: (2x6) 145
Weighted Dips: (2x6) [bw-243 + 55 lb]

-Felt great today, even though it was another wake up and lift day! The incline barbell press was undershot mostly because of the combination of not doing them in a while and not having a spotter. Therefore, I elected on 250 lbs and kept my rest periods between sets down to <120 seconds. I think the first three sets was down to about 90 seconds, then the other two was closer to 120 seconds. Pullups had a heavy negative going, and the barbell curls were done strict (no cheating), which felt pretty easy. My rest for biceps/triceps was basically walking to the barbell curls, doing a set, then walking across the gym to the dip bar....Back and forth was rest enough. BTW, I didn't put it in up top, but I also did a set of reverse grip curls with 90 lbs for 12 reps and rev. pressdowns for a set of 90 as well. Guess I just had a few extra minutes to kill before I left so, what the hell?
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Old 11-20-2005, 06:03 PM   #34
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Quote:
Originally Posted by 0311
Power Workout 1:

Olympic Squats: (5x5) or (6x4, 4x6)
Flat Bench: (5x5) or (6x4, 4x6)

Power Workout 2:

Olympic Squats: (4x5) or (6x4, 4x6)
Incline Bench: (5x5) or (6x4, 4x6)


So the reps/sets for the big two compounds change three different times. This will allow me to keep progressively overloading my muscles with greater and greater weight. For instance, if I did 5x5 (bench) with 295, then the following workout I'll use 305 for 6x4. The next time I workout with 5x5, I'll use the 305 from the previous 6x4's. This way it'll prolong my continued increase in weights for a lot longer. I basically used the DFHT template for the two seperate workouts.
I like this concept. def. looking to try it out myself.
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Old 11-25-2005, 02:11 AM   #35
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Day 22: Low Carb/Depletion 1

Preworkout: 2 scoops 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
-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

- Today I actually increased all the weights used for depletion. Probably in part to increased fitness.


Day 23: Low Carb/Depletion 2

Preworkout: 2 scoops 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.

-Incline Dumbbell Press: 3 x 15, 3 x 15
-Pulldowns: 3 x 15, 2 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: 3 x 15-20
-Leg Curls: 3 x 15
-Leg Extensions: 3 x 15

-Decided on less leg presses and more isolation work because I feel like it works better for depleting my legs. I, as usual, saved my legs for last or else I'd throw up....again.
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Old 11-25-2005, 02:17 AM   #36
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Day 24: Low Carb/Moderate Cardio

Preworkout: 2 scoops BCAA's, 1 scoop protein w/ water

Workout- 42 minutes moderate run, 10 minute cool down.

Postworkout: 2 scoops BCAA's, 2 scoops protein w/ water.

Yes, today was Thanksgiving. But, due to this sledge-hammer style of diet, I didn't cheat. I ate a ton of turkey w/out gravy, and a few spoonfulls of pumpkin pie. That was the only carbs I ate besides veggies. It was hard as hell, but I don't want to come all this way and fuck up my carb load in a few days from now. If I was on a regular cutting diet, I most likely would've ate my fill of potatoes, yams, bread/gravy, ect. This diet was way too hard to maintain, and mentally prevents me from taking that step backwards.
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Old 11-25-2005, 02:34 AM   #37
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Last week I had the night shift all week, same as this week. According to the ebook, I should've moved my high intensity workout forward one day, then carb loaded throughout the night before the power workout. The shift is obviously because I cannot do the high intensity in the pm due to the night shift. Twenty-four hours won't be too bad for me to get in my 1800 grams of carbs. It's nothing for me to eat bagals and munch on cereal in-between each meal.

So, this week looks like this:

Day 1- Low Carb/Depletion
Day 2- Low Carb/Depletion
Day 3- Low Carb/Cardio
Day 4- Low Carb/Cardio (Instead of high intensity pm)
Day 5- High Intensity/Carb-Load (AM workout, then carb load through night)
Day 6- Power Workout/High Carb
Day 7- Maintenence/Rest

Basically, I don't want a long extended carb-load like I did last week. I want to do the power workout when I'm the most anabolic. Lyle says that I'll still get a great growth response with only a 24 hour window carb-load. The high intensity the day before the power workout won't be bad at all since it's only around 2-4 sets per bodypart. The carbs will also help me recover before the power.

For the 24 hours of carb loading, this is the plan. After the high intensity workout in the am, I got 2 carb force RTD's ready. After that I'm planning on 2-4 scoops (broken doses) of creatine hsc, which has a lot of dextrose. Halfway through the night, I'm going to make the switch from dextrose/sugary foods (like sweet potatoes, kids cereal) to starchy foods like oatmeal, pancakes, and bagals. This is exactly what is recommended. Sounds like a lot, but it's really not at all that bad.
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Old 11-25-2005, 02:42 AM   #38
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BTW, it looks like next week I'll get my high intensity workout day off so it'll be back to the original plan. I'm not keen on doing two heavy workouts back to back like this, but it shouldn't be bad at all considering the refeed.
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Old 11-26-2005, 04:54 PM   #39
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Day 26: 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: 2x9,8 (275)
Pulldowns: 2x10,10 (270)
Incline Dumbbell: 1 x 10 (105), 1 x 8 (110)
Cable Rows: 2x12 (290)
Side Lateral Mach: 2x8 (180)
Incline Curls: 1x10 (55)
Seated Leg Curls: 2x12 (190)

- I felt really, really bad today. Completely drained and threw up after one set of incline curls. I take it's from having 4 straight carb depletion days instead of the normal 3. I felt sick after the pulldowns in the beginning of the workout. My muscles had nothing. The good news is that I was still very strong, the bad being me not being able to complete the workout. I hope that I'll get more used to doing 4 straight days in a row of <75 grams of carbs.
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Old 11-29-2005, 05:35 PM   #40
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Well, I did four weeks of a very tough program. As I said in the beginning, my goal is to do a month to see if I could even do it. I have to say that I'm very impressed in the fact that I never got weaker while on the cutting program. It has always been instilled in me that I needed to always eat a lot (of the right foods) and always lift heavy. Four weeks later, and that was definately not the case. I have been reading through the e-book every chance I get to somehow retain as much as possible on dieting and the human body. Hopefully, that'll make me halfway qualified to answer any related questions on what I've done and what I'll continue to do.

The fat loss is very easy to see in the mirror. Next time when I do this diet again, I'll have calipers and a tape measure handy to really record my results.

I did the diet during the winter (which is usually the bulker time) for a month mostly to see if I could. I viewed this as an experiment for the spring time, when the UD2.0 will be the only thing I do through the end of summer. It would be accurate to call this a dry run for the real deal.
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