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  #21  
Unread 05-06-2009, 04:44 PM
kyoun1e's Avatar
kyoun1e kyoun1e is offline
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Location: Scituate, MA
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Yup. I started on Sunday because I work at home on Mondays. That allows me to get depletion workouts done without any schedule issues.
Power is the toughest for me only because I was doing heavy lifting prior to UD2...and my expectations are high. Flat bench is pissing me off right now...losing strength there it seems. Everything else I'm doing fine.

KY
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  #22  
Unread 05-06-2009, 05:13 PM
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AlienQuiksilver AlienQuiksilver is offline
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Quote:
Originally Posted by kyoun1e View Post
Yup. I started on Sunday because I work at home on Mondays. That allows me to get depletion workouts done without any schedule issues.
Power is the toughest for me only because I was doing heavy lifting prior to UD2...and my expectations are high. Flat bench is pissing me off right now...losing strength there it seems. Everything else I'm doing fine.

KY
Same here, bench has been pretty weak ... but with 15+ sets of chest pressing/benching throughout the week, I wouldn't be sold on strength loss. Probably a bit more to do with inability to recover from all the volume. It should bounce back pretty quickly once you get back to training normally.
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6'1 180 lbs 15% BF
Current Program - UD2.0

AQS-FitDay
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  #23  
Unread 05-07-2009, 05:31 PM
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AlienQuiksilver AlienQuiksilver is offline
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BW: 175.5
UD 2.0 [by Lyle McDonald]
Week: 3 - Training Day: 3 of 4 [Tension Workout]

Chin Ups [*1-2 sets of 6-12 reps*]

1x6 BW

Back Squat [*2 sets of 6-12 reps* @ 70-85%1RM]
(2 min rests)

1x9 185
1x6 195 (71%)

PL Style Bench Press [*2 sets of 6-12 reps* @ 70-85%1RM]
(2 min rests)

1x9 155 (74%)
1x7 155

DB Lateral Raise [*2 sets of 6-12 reps*]
(2 min rests)

1x10 20's
1x8 20's

Machine work:

(supersets)Ham curl/Leg Ext: 2x12 ea
Incline press: 1x12, 1x9
Calves: 2x12
Tricep Pushdown: 2x12
Curl:2x12
(supersets)abs/back ext: 2x12 ea
CSR: 1x10, 1x7


Notes:

- Yet another humbling tension day.
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6'1 180 lbs 15% BF
Current Program - UD2.0

AQS-FitDay
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  #24  
Unread 05-10-2009, 03:36 PM
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AlienQuiksilver AlienQuiksilver is offline
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BW: 176.5
UD 2.0 [by Lyle McDonald]
Week: 3 - Training Day: 4 of 4 [POWER Workout]

Chin Ups [*2-3 sets of 3-6 reps*]
(5 min rests)

2x6 BW

Back Squat [*2-3 sets of 3-6 reps*]
(5 min rests)

1x4 235
2x4 225

Bench Press [*2-3 sets of 3-6 reps*]
(5 min rests)

1x4 175
1x4 170
1x6 170 (discovered my weakness was more mental than anything on this set)
*thought about continuing, but foolishly left bench in disgust*

Deadlift [*2-3 sets of 3-6 reps*]

1x5 320

Notes:

Squats: I wish I could do these over. I felt strong, but my head seemed to be capping my strength potential today. Ugh ...

Bench: Felt so weak, but then I "hulked out" prior to that last set, and it was retardedly easy to get that 6.

DLOL: Had to reset on the last rep, and said rep went slow ... and not too pretty as far as back rounding is concerned. The other 4 reps were nice, though.

- Gonna go back in tomorrow for some PC's, and start depletion on Tues. Events over the weekend kinda messed me up. Diet was I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post., but calories were in check. I just didn't get nearly enough protein yesterday, and food sources weren't the greatest of quality since I was traveling.
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6'1 180 lbs 15% BF
Current Program - UD2.0

AQS-FitDay

Last edited by AlienQuiksilver : 05-10-2009 at 03:39 PM.
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  #25  
Unread 05-12-2009, 05:12 PM
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AlienQuiksilver AlienQuiksilver is offline
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BW: 177
UD 2.0 [by Lyle McDonald]
Week: - Workout Day: 1 of 4 - Depletion Day #1

Depletion Workout #1 [wave 1+2]:
(1 min rests)
Leg press: 6X15 [done here, w00t!]
Chest press: 3X15
Calf raise: 3X15
Lateral raise: 3X15
Row: 3X15
Triceps pushdown: 2X15
Biceps curl: 2X15
Leg curl: 3X15
(3 min rest)
Chest press: 3X15
Calf raise: 3X15
Row: 3X15
Triceps pushdown: 2X15
Biceps curl: 2X15
Lateral raise: 3X15
Leg curl: 3X15

75 mins, I think that's a new record.

Notes:

- Leg presses we okay. No nausea at all here, but I experienced a plethora of burning/aching sensations unlike any other depletion workout. I liked getting these outta the way early, made for a much less grueling 2nd wave. The nausea did come during leg curls, but it wasn't so bad.
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6'1 180 lbs 15% BF
Current Program - UD2.0

AQS-FitDay
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  #26  
Unread 05-13-2009, 04:15 PM
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AlienQuiksilver AlienQuiksilver is offline
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BW: 175.5
UD 2.0 [by Lyle McDonald]
Week: 4 - Workout Day: 2 of 4 - Depletion Day

Depletion Workout #2 [wave 1+2]:
(1 min rests)
Leg press: 6X15
Incl press: 3X15
Calf raise: 3X15
Lateral raise: 3X15
Lat Pulldown: 3X15
Triceps pushdown: 2X15
Biceps curl: 2X15
Leg curl: 3X15
(3 min rest)
Incl. press: 3X15
Calf raise: 3X15
Triceps pushdown: 2X15
Biceps curl: 2X15
Lat Pulldown: 3X15
Lateral raise: 3X15
Leg curl: 3X15

Notes:

- 75 mins again.
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6'1 180 lbs 15% BF
Current Program - UD2.0

AQS-FitDay
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  #27  
Unread 05-14-2009, 08:51 PM
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AlienQuiksilver AlienQuiksilver is offline
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3.5 weeks progress. I kinda like the pic on the right better, since I look a little moar SWOLEEE(haha), but hey ... my waist is down to 33" from 34".

Still work to do yet.

Sorry about the back pussy, my clippers aren't charged.
Attached Images
File Type: jpg 3.5wksud2.jpg (71.3 KB, 52 views)
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6'1 180 lbs 15% BF
Current Program - UD2.0

AQS-FitDay
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  #28  
Unread 05-15-2009, 06:09 PM
AlienQuiksilver's Avatar
AlienQuiksilver AlienQuiksilver is offline
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Join Date: Apr 2009
Posts: 140
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BW: 173
UD 2.0 [by Lyle McDonald]
Week: 4 - Training Day: 3 of 4 [Tension Workout]

Chin Ups [*1-2 sets of 6-12 reps*]

1x6 BW

Back Squat [*2 sets of 6-12 reps* @ 70-85%1RM]
(2 min rests)

1x10 195
1x9 195

PL Style Bench Press [*2 sets of 6-12 reps* @ 70-85%1RM]
(2 min rests)

1x6 165
1x6 165

Machine work:

(supersets)Ham curl/Leg Ext: 2x10 ea
Incline press: 1x8, 1x6
Calves: 1x12, 1x7
Tricep Pushdown: 2x12
(supersets)abs/back ext: 5x12 ea
CSR: 1x10, 1x7


Notes:

- Cool, I'll take this for a tension workout any day.
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6'1 180 lbs 15% BF
Current Program - UD2.0

AQS-FitDay
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  #29  
Unread 05-17-2009, 07:52 PM
AlienQuiksilver's Avatar
AlienQuiksilver AlienQuiksilver is offline
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Join Date: Apr 2009
Posts: 140
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BW: 177.5
UD 2.0 [by Lyle McDonald]
Week: 4 - Training Day: 4 of 4 [POWER Workout]

Chin Ups [*3-6 sets of 3-6 reps*]
(3 min rests)

3x5 BW

Power Clean [*3-6 sets of 3-6 reps*]
(2 min rests)

6x3 135

Back Squat [*3-6 sets of 3-6 reps*]
(5 min rests)

1x6 235
1x5 235 (failure on #6)
1x1 235 (failure on #2)
1x6 205
1x5 215

PL Style Bench Press [*3-6 sets of 3-6 reps*]
(3 min rests)

5x3 180
1x2 180
1x3 175

Deadlift [*1 sets of 6 reps max*(Rippetoe/SS style+1 more rep as compromise)]

Warmup: 1x8 225(speed pulls)
1xF 315
1xF 315

Weighted Dips [*2-3 sets of 3-6 reps*]
(3 min rests)

2x6 BW+45
1x5 BW+45

Notes:

Squats: Damn rack was being used, so I had to do these later than I wanted to. Ugh. I probably had 1 or 2 more reps in me on the first work set there, but I wanted to conserve. I wanted 235x6,5,5 today, but I was a rag doll for that 3rd set ... don't know why.

Bench: These finally felt okay, FINALLY. Still a little weak for me, but it's close enough for me to be happy with it.

DL: WTF? Damn thing wouldn't move on first attempt. 2nd attempt I got it to my knees, didn't like the way my back was feeling so I called it quits here. I've been strong here past 4 weeks, but I guess I put too much strain on my cns today. No biggie I guess, I'm not really supposed to be doing BOTH squats and deads today anyway. Still disappointing though. I almost passed out after that second attempt, too.
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6'1 180 lbs 15% BF
Current Program - UD2.0

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Last edited by AlienQuiksilver : 05-17-2009 at 08:04 PM.
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  #30  
Unread 05-19-2009, 05:06 PM
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AlienQuiksilver AlienQuiksilver is offline
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Join Date: Apr 2009
Posts: 140
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BW: 176.5
UD 2.0 [by Lyle McDonald]
Week: 5 - Workout Day: 1 of 4 - Depletion Day

Depletion Workout #1 [wave 1+2]:
(1 min rests)
Leg press: 6X15
Chest press: 3X15
Calf raise: 3X15
Lateral raise: 3X15
Row: 3X15
Triceps pushdown: 2X15
Biceps curl: 2X15
Leg curl: 6X15
(3 min rest)
Chest press: 3X15
Calf raise: 3X15
Lateral raise: 3X15
Row: 3X15
Triceps pushdown: 2X15
Biceps curl: 2X15
abs: 1x15, 2x12
back ext: 2x15


Notes:

- = almost puked.

Wore a tank top to the gym today for the first time in a while. Wow, huge difference in leanness, no moar muffin top to suck in(I can't even push much out) and I got a rather nice pump today, veins everywhere ... shoulder/bicep separation. I can't remember the last time I saw ANY of this.
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6'1 180 lbs 15% BF
Current Program - UD2.0

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Last edited by AlienQuiksilver : 05-19-2009 at 05:10 PM.
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