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Unread 10-22-2018, 09:31 AM
A.D. A.D. is offline
Join Date: Feb 2017
Posts: 53
Default UD 2.0 Cutting Accountability/Progress Log


Female, 27

23%BF read via dexa


3 yrs lifting experience
Since I want to get started ASAP I'll be starting on Monday the first cycle making it an 8 day cycle so I can have my weekend to carb up and workout. Next cycle will be the normal 7 days starting on a Tuesday.

Mon.Macros 180-P 28-C 33-F
Depletion Workout

Tues.Macros 180-P 28-C 33-F

Macros 180-P 28-C 33-F
Depletion Workout

Thurs. 180-P 28-C 33-F

Fri. AM 180-P 28-C 33-F Rest

Macros 120-P 833-C 40-F Tension Workout

Macros 157-P 273-C 40-F Rest

Macros 157-P 163-C 47-F Power Workout


I plan to use free weights because I lift from home. I'll be doing a few trial workouts to find what will be most effective, so these will likely change.

Mon./Tues. Depletion

45-60 seconds/set
60-90 seconds/between supersets

Landmine Hip Squats 3x15
Banded Hamstring Curls 3x15

Bench Press 3x15
"L" Laterals 3x15

DB Seal Row 3x15
Incline Bench 3x15

Dumbell Curl 3x15
Tricep Extension 3x15

Calf Raise 3x15


Saturday Tension


60-120 secs rest between supersets

6-12 reps per exercise

Landmine Hip Squats 2X12
Banded Hamstring Curl 2X12

Calf raise 3X12
Bench Press 2X12

DB Seal Row 2X12
Incline bench press: 2X6

Chin: 2X6
"L" Lateral raise 3X12

Biceps Curl 2X12
Tricep Extension 2X12
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