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  #1  
Unread 10-22-2018, 10:31 AM
A.D. A.D. is offline
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Join Date: Feb 2017
Posts: 46
Default UD 2.0 Cutting Accountability/Progress Log

Stats

Female, 27

23%BF read via dexa

161.8lbs

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

Weds.
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

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

Sun.
Macros 157-P 273-C 40-F Rest

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



Workouts

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


*Supersets*
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

Repeat

Saturday Tension

Supersets

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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  #2  
Unread 10-23-2018, 01:24 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 221
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Glad to see it up and running now. Good luck with the depletion, the first time is tough, but you know what to expect the next week. Are you going to throw up some.before/after pics? UD 2.0 results are normally very good.
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  #3  
Unread 10-23-2018, 12:17 PM
A.D. A.D. is offline
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Join Date: Feb 2017
Posts: 46
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Quote:
Originally Posted by Salvatore View Post
Glad to see it up and running now. Good luck with the depletion, the first time is tough, but you know what to expect the next week. Are you going to throw up some.before/after pics? UD 2.0 results are normally very good.
Thanks!
The depletion was fun, nausea, a little dizzy, great stuff!

I may do that, progress pics are always motivating.
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  #4  
Unread 10-23-2018, 01:22 PM
A.D. A.D. is offline
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Join Date: Feb 2017
Posts: 46
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Day One
160lbs
Dropping that water weight.

Here's what I went with yesterday

Landmine Belt Squats 3x15

Banded Hamstring Curls 3x15

Bench Press 3x15

Banded Rows 3x15

Laterals 3x15

Standing Calf Raise 3x15

Dumbell Curl 3x15

Tricep Extension 3x15
x2

I bought some heavier bands to use in hopes to expedite the workout, changing plates and moving my bench around added a lot more time than I'd like.

Diet was on good, went higher on protein than I needed but still hit my calories.

Breakfast
Casein with Almond Milk

Lunch and Dinner
Grilled Chicken
Turnip Greens
Fat Free Cheddar
Canadian Bacon

Snack
Fat Free Cheese Sticks


Looking forward to today's depletion workout, calf doms are pretty intense today so it should be a lot of fun...
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  #5  
Unread 10-24-2018, 01:58 PM
A.D. A.D. is offline
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Depletion workout yesterday went well, work afterwards was a struggle I didn't want to walk and I most certainly did not want to work. I'm pretty sore today, I tried sleeping in but wound up waking up early a couple times before finally giving up.

I did eat close to maintenance after work yesterday, all lean protein, not a huge deal since I have 5 low days this week. I need to buy some sugar free jello, keep more ready to eat veggies on hand.

Might do some LISS with Yohimbine today.

I'm going to start planning my weekend menu, I'd like to get this stuff in without feeling completely stuffed.
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  #6  
Unread 10-24-2018, 09:46 PM
Salvatore Salvatore is offline
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Join Date: Oct 2012
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Posts: 221
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Quote:
Originally Posted by A.D. View Post
Thanks!
The depletion was fun, nausea, a little dizzy, great stuff!
I'm hoping that's sarcasm, depletion and fun dont belong in the same sentence

The carb load makes the depletion worth it, at least something to look forward to. And you get to push some heavy weights without all that lactic acid.
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  #7  
Unread 10-25-2018, 01:47 PM
A.D. A.D. is offline
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Join Date: Feb 2017
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Quote:
Originally Posted by Salvatore View Post
I'm hoping that's sarcasm, depletion and fun dont belong in the same sentence

The carb load makes the depletion worth it, at least something to look forward to. And you get to push some heavy weights without all that lactic acid.
Haha yeah heavy sarcasm, I enjoy a grueling workout but more of a powerlifting style one where I can have my 2-5 min breaks lol


Down to 159lbs

Yesterday went well, I stayed on track and was pretty active at work. I'm looking forward to the power workout, I miss lifting heavy!

Window shopped for carbs yesterday, so many options, figuring out how to nail carbs without going over on fat and protein will be a challenge.

Yohimbine and LISS again for today.
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  #8  
Unread 10-27-2018, 03:58 AM
A.D. A.D. is offline
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Day 5
156lbs

Aside from feeling flat I felt pretty good yesterday, I went shopping for my carb load. Finished planning out the tension workout and started programming the Power Workout.
I'm hitting the coffee now. I'm looking forward to the tension workout, I know it's going to suck but I want to lift!

PWO
1 Whey Protein Bar
1 Bang Energy Drink or Caffeine/Creatine

Carb Menu
Skim Milk
Rice Krispies
Magical Unicorn Cereal (I have no idea what this is but I wanted colorful cereal and it's fat free lol)
Couscous
Cinnamon Swirl Bagels
Potatoes
Rice
Fat Free Devils Food Cake
Yasso Greek Yogurt Bar

I wanted shredded wheat so bad, I knew that would be a miserable experience though...

I'll be trying to get in my carb sources and supplementing with protein as needed, not looking forward to it as much as I thought I would be. It's a lot of food to eat!

I'll check in later after my Tension Workout.
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  #9  
Unread 10-27-2018, 07:41 AM
w1cked w1cked is offline
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Envious of all these carbs
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  #10  
Unread 10-27-2018, 01:01 PM
Salvatore Salvatore is offline
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Posts: 221
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Sounds like my kind of refeed too w1cked.
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