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Darkhorse · 11-16-2005, 05:45 AM

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.