Okay so here's my last two workouts from Stage 7.
Workout 5
Alternating sets:
Barbell incline press
1 x 7 23kg
1 x 8 23kg
Seated row
2 x 8 80lbs
Alternating sets:
Static lunge with rear foot elevated
4 x 15 (7kgx2)
Push-up
4 x 15
Barbell Romanian Deadlift
1 x 15 25.5kg
2 x 15 30.5kg
1 x 15 28kg
Dumbbell bent-over row
1 x 20 8kg
3 x 15 8kg
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Workout 6
Barbell deadlift
1 x 8 35.5kg
1 x 8 38kg
Alternating sets:
Dumbbell squat, heels raised
2 x 20 (10kgx2)
2 x 15 (10kgx2)
Dumbbell shoulder press
4 x 15 4kg
Step-up (16in step)
4 x 15 (7kgx2)
Underhand-grip lat pulldown
4 x 15 80lbs
I seem to have hurt my right shoulder somewhere along the line. I was feeling it especially in the dumbell squats as my arm moved slightly forward when I squatted. This is why I dropped from 20 reps in this set.
I also decided to give Lyle McDonald's Ultimate Diet 2.0 (UD2) a go this week. The first two days of it you do back to back "depletion" workouts which are fairly high rep short rest type ones, so I decided to use my last two workouts of Stage 7 for this. It is a cyclical diet so the calories and carbs are very low for that part of the week and that is also why I was starting to flag on the weights/reps on Workout 6. I am proud of myself that I have stuck to the low calories, low carbs for 4 days now - I then get a carb load tomorrow followed by day or two of normal eating before beginning again. I have felt rough today, but I have a sore throat and cold and it's hard to tell whether the lack of carbohydrate or the cold is making me feel rough.
So in answer to your question Pauline, that is what I am doing next. The UD2 prescribes lifting 4 times a week plus extra cardio, but the actual workouts are suggested but left up to you. They are very much a tool in the diet, although they include a "power" workout to build muscle also. 3 days into it and I am 21/2 pounds lower on the scale but I imagine this is mostly glycogen depletion/water. Hopefully a bit is fat! I don't know how long I can keep it up for. It is quite a strict schedule so I can't always fit it in as there is little flexibility, but I think even if I only do the odd week here and there, hopefully it will help me lose a few more pounds.
Anyhow, I don't think I will keep a UD2 log. If I did I probably ought to do it on Lyle McDonald's forum since he chimes in with help if you need it. However it is quite an intimidating site and not altogether pleasant - everyone is dying to point it out if someone says something stupid or asks a silly question.
I will perhaps pop back and update this log from time to time.
I am meaning to get my final measurements done for the end of NROLW and I will post them soon. I might not bother with percentage fat since we don't seem to be very accurate with the calipers. Even with the Accumeasure I have real trouble getting a consistent reading.
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