Day Four (AM): Low Carb/Moderate Cardio
Preworkout: 2 scoops Xtend (BCAA's), 1 scoop protein w/ water.
-Light jog for 30 minutes. Nothing special.
Day Four (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: 2x12 (255)
Pulldowns: 2x12,10 (250)
Incline Dumbbell: 1x12 (90), 1x8 (100)
Cable Rows: 2x12 (275)
Side Lateral Mach: 2x10 (140)
Barbell Curls: 2x10 (115)
Skullcrushers: 2x10 (70)
Leg Press: 2x12 (6 plates)
Leg Curls: 2x12 (180)
Leg Extensions: 2x10 (150)
Calves: 2x15 (2.25)
I did a full body with low volume per muscle group. I was nervous about how I'd feel after 4 days of depletion and limited carbs so I kept the legs for last. I was surprisingly much stronger than I thought. I wanted to hit about 6-10 reps, but I just kept going to 12. I felt close to passing out after my second set of cable rows. My muscles started to feel very gassed and I wanted to puke. So I took my time walking from one machine to the next. My wife was upstairs on the bike and said that at first I looked great, attentive, bullshitting with my friends between sets. She then made the comment that I was drenched in sweat looking pretty pale.
I tried to explain to her that this workout's goal was to deplete all remaining glycogen from my muscles. Of course, she didn't get it so I just told her that if I'm doing the diet right, I should look like shit by the end of this workout.
Postworkout: I bought an ABB Carb Force shake from the little gym store. It has 110 grams of carbs, with 33 being from sugar. I scarfed it down on the car ride home. Within 15 minutes time, I felt GREAT! God did that shake wake me back up! Being completely depleted for 4 days, then finally being able to give in to sugar, carbs, ect. makes this diet so much fun. When I got home (around 8pm), I ate 4 pieces of pizza and a few bagals. Bagals have 55 grams of carbs per bun. After that I had another 2 scoops of Creatine HSC (creatine/dextrose) and a few scoops of protein powder. Tomorrow (Saturday-today) is a full day off from the gym to eat as much "good" carbs as I can. My goal is eating a combined carb total of 1800 grams from Friday night to Sunday morning.