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UD2.0 Cutting Cycle

Personal Journals discussion on UD2.0 Cutting Cycle, within the Members Section; So, for now I'm going to continue the journal with a simple upper/lower body split and some carb cycling. I ...


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Old 11-29-2005, 05:48 PM   #41
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So, for now I'm going to continue the journal with a simple upper/lower body split and some carb cycling. I was going to do another week or two of this diet but I've been sick as fuck for the last few days so I figured I'd take a few days to fully recover. I also figured that it's probably not the best idea to stay on a very extreme diet while having flu like symptoms.

For the upper/lower split, I've taken some things away from the DFHT and made up my own program. I'm doing this mostly to get used to pushing up the heavy weights all week long instead of a single workout like the UD2.0. Once I feel like I'm good to go, I'm a gonna run another 5x5 (Bill Starr version). I loved the program when I ran it a few months back. So after the next intensity phase of the program, I should have a new signature for RM's.

I'll post my upper/lower workouts rough draft one once I figure it out....

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Old 11-29-2005, 07:58 PM   #42
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Quote:
Originally Posted by 0311

I'll post my upper/lower workouts rough draft one once I figure it out....
Okay. I've sorta combined some aspects from OVT (Optimized Volume Training) and DFHT to make my own program to follow. Chest exercises are supersetted. For both the flyes, I'll be using the OVT's 6-0-2 tempo for increased TUT. I also decided to move my traps (shrugs) to lower day since it'll be too much shit for an upper day as with DFHT.

Wednesday: Upper 1

Flat Bench: 5 x 5 (4-0-1)
Flat Flyes: 5 x 5 (6-0-2) 120 seconds rest
JS Rows: 5 x 5
Lat. Raise: 3 x 12
Incline Curls: 3 x 6-10
Skullcrushers: 3 x 8-10
Hammers: 2 x 12

Thursday: Lower 1

Oly. Squats: 5 x 5, Pyramid
Barbell Shrug: 3 x 10-12
Pullthroughs: 3 x 10
Ham. Curls: 2 x 10-12
Leg Extension: 3 x 10-12
Abs Work: 5 x 10
Calves: DC Style


Saturday: Upper 2

Incline Bench: 5 x 5 (4-0-1)
Incline Flyes: 5 x 5 (6-0-2) 120 seconds rest
Weighted Pullups: 5 x 5
Dips: 2 x 8-10
High Pulls: 3 x 8
Barbell Curls: 3 x 6-10
Rev. P-downs: 3 x 10-12

Sunday: Lower 2

Front Squats: 5 x 5
Rack Deads: 3 x 5
Ham. Curls: 3 x 10
Leg Exten: 2 x 10
Leg Press: 3 x 10-12
Wt. Hypers: 2 x 10-12
Abs Work: 5 x 10
Calves: 4 x 15-20


-I took a page from UD2.0 and split up my back work over both days instead of doing everything on both days. So the first day I do my back thickness exercise (JS rows), then on upper 2 I do my back width exercise.
-My lower days follow the DFHT template a lot more closely than my upper does.
-I added in front squats instead of another A2G olympic squat day since on my next 5x5 run I'm planning on front squats during my second workout.

I'll probably start off light for the first week to get used to the overall volume and weight. As for the duel factor theory, if I start to feel like I'm over-reaching, then I'll take a week here and there to deload. Consequently, here's my deload workout in case I need one:

Deload Week Optional:

Wednesday: Upper 1

Decline Dumb: 3 x 12
Incline Dumb: 3 x 6-8
JS Rows: 5 x 5

Thursday: Lower 1

Oly. Squats: 5 x 5, pyramid
Shrugs 3 x 12
Calves: 4 x 15

Saturday: Upper 2

Flat Bench: 5 x 5
S. Military: 3 x 10
Over. Pullups: 2 x failure
Under. Pullups: 2 x failure

Sunday: Lower 2

Front Squats: 3 x 5, 1 x 10
Rack Deads: 3 x 5-8

Last edited by Darkhorse; 12-05-2005 at 06:18 AM..
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Old 11-30-2005, 08:35 AM   #43
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thats a hell of a split while sick man. I hope your feeling better soon. I f'n hate getting sick, it thows everything off.

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Old 11-30-2005, 05:31 PM   #44
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Quote:
Originally Posted by hrdgain81
thats a hell of a split while sick man. I hope your feeling better soon. I f'n hate getting sick, it thows everything off.
Yeah, I decided on skipping the next few days from the gym to catch up on sleep and try and beat this bug. I took comfort in knowing that I'd most likely be half as strong today than I'd be in a few days. To me that's a wasted effort. I feel like a million bucks now though so I might pick it up with lower tomorrow.
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Old 12-01-2005, 08:34 AM   #45
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Quote:
Originally Posted by 0311
Yeah, I decided on skipping the next few days from the gym to catch up on sleep and try and beat this bug. I took comfort in knowing that I'd most likely be half as strong today than I'd be in a few days. To me that's a wasted effort. I feel like a million bucks now though so I might pick it up with lower tomorrow.
Good decision, 0311. Sounds like you had more than a head cold, obviously. You probably would have had a below par workout and then diverted your body's resources away from the bug, where they are needed. Good way to end up with a relapse or even sicker, just creating a bigger problem.

Hope you're ok, now.
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Old 12-02-2005, 05:37 AM   #46
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Thanks. I'm pretty sure I got bronchitis right now. I've been up all night hacking up a lung. The yellow phlem usually means that's the culprit. Today is my last day off, then tomorrow I'll pick it back up. Until then, just gotta keep maintaining.
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Old 12-04-2005, 06:32 AM   #47
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Saturday: Upper 2

Incline Bench: 5 x 5 (225)
Incline Flyes: 5 x 5 (45) 120 seconds rest
Weighted Pullups: 5 x 5 (bw: 241) 60 seconds rest
Dips: 2 x 10 (50)
High Pulls: 3 x 8 (115)
Barbell Curls: 3 x 10,10,8 (115)
Rev. P-downs: 3 x 10 (120)
Rear Lateral Mach: 2 x 8 (150)

-Felt way better today, and stronger from the layoff. I weighed in at 241 lbs. I supersetted the incline press w/ flyes. I brought my watch so I could keep 120 seconds rest after each superset. The incline barbell's weight was light, so I decided on using a 4-0-1 tempo. For the flyes, I had a 6-0-2 tempo. Made things pretty difficult when combined with minimal rest. Same with the rest of the exercises. Emphasis on a elongated negative. I didn't have time today, but I'm also planning on using the DC stretches after every exercise. Might as well benefit from the increased recovery and possible hyperplasia.

I guess after I made that Poliquin thread, I had it stuck in my head to drop the weight and slow my tempo a good deal. I plan on keeping the weight lighter than I could obviously do because I want to try experimenting with some of Poliquin's principles. (ie. slow negatives, increased TUT, minimal rest between sets, ect.)

The rear lateral machine I wasn't planning on doing, but I just added it in there. The machine is primarily used for pec flyes, but I sit in it backwards with my chest on the seat. It's the machine that just has bars, not the padded butterfly one.

Last edited by Darkhorse; 12-05-2005 at 06:14 AM..
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Old 12-04-2005, 06:54 AM   #48
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Here's the picture of what I did for my rear delts...

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Old 12-05-2005, 06:14 AM   #49
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Sunday: Lower 2

Front Squats: 5 x 5 (185) [A2G];) 90 seconds rest
Rack Deads: 3 x 5 (335)
Ham. Curls: 3 x 10 (180)
Leg Exten: 2 x 10 (150)
Leg Press: 3 x 12 (8 plates)
Wt. Hypers: 2 x 10 (25)
Abs Work: 5 x 10 (100)
Calves: 4 x 15-20 (90)

-Went to the gym tired but got the job done. Front squats I haven't done in a very long time so I started off lighter than I could have done. My goal with these is to get used to the weight balancing on my anterior delts. I went ass to the grass 4-0-1 tempo with my heels elevated on 5 lb plates. Rack deads was very easy, but I wasn't going for a ton of weight. I originally had pullthroughs for today, but I changed it around since it was too much lower back in one day. I inputted leg presses instead since I didn't feel like front squats worked my legs good enough compared to back squats. I edited the upper/lower template to reflect what I'm going to use a few posts back. I'm also debating splitting up the workload for calves by doing 2 sets of 15-20 every day instead of just on lower days.
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Old 12-07-2005, 05:25 PM   #50
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Wednesday: Upper 1

Flat Bench: 5 x 5 (275) [4-0-1]
Flat Flyes: 5 x 5 (50) [6-0-2], 120 seconds rest
JS Rows: 5 x 5 (255), 90 seconds
Lat. Raise: 3 x 12 (50)
Incline Curls: 3 x 10,9,8 (55)
Skullcrushers: 3 x 8 (90)
Hammers: 2 x 12 (55)

-After each exercise per bodypart, I did a loaded (DC) stretch, each one running 60 seconds worth of pain.

-Flat bench was a lot more difficult using a slower tempo than I'm used to. The limited rest and the superset definately sap away my power. Everything else had no more than 90 seconds rest between sets. The incline curls were really easy, so I'll bump it up to 60 and go from there.

Just for completeness, this was my carb/protein intake from the second I left the gym in order to maximize my growing potential..

-Immediately Postworkout:
1 carb-force RTD (110 grams carbs)
2 scoops Xtend (BCAA's)
2 additional scoops of cheaper BCAA brand
10 grams Primoforce creatine

-30 minutes later: I took a shower in the meantime, alternating between 30 seconds cold, 2 minutes hot to maximize recovery.
2 scoops Whey Protein (46 grams protien)
1 glass skim milk
multivitamin

-Driving to work:
1 water bottle (8 oz.)

-Arrival at work:
1 can sweet potatoes (92 grams carbs, mostly high GI)
1 scoop whey in milk

1 hour later:
1 bowl of wheat spaghetti w/ mostly lean beef.
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