With UD2 starting on Monday, I have to do some different types of workouts dependent upon where I am in my carb cycling, so today I just went to the gym and played around with my own made-up routine.
Squat 3x95
2x105
1x110
3x100
2x110
1x115
8x95
Deadlift 3x115
2x135
1x140
3x120
2x125
Bench Press 3x65
2x70
1x75
3x70
2x75
1x80
Superset with Full Rest Barbell Bent Over Row 4x90
4x85
8x75
Barbell O/H Press 4x55
4x50
8x45
Superset with Full Rest Assisted Pull-ups/Chins 13 pullups
7 pullups
6 chinups
Cable Seated Row 8x75
8x75
8x75
Felt good, and I'm all ready to go thru the summer maintaining my hard-earned muscle and maybe even leaning out a bit more. I've got all my workouts made up for UD2 and they look HARD (I designed them, so it's my own fault!). We'll see how it goes....may be some tweaking along the way.
Today, I need to walk the dog, mow and trim, weed, wash the car, visit the garden, and go to the grocery store. No way will I get this all done!
All I can say is OMG. Kicked. My. Ass. This is a killer workout with all these high reps. The goal here is not to set any PR's, but to deplete all of my glycogen stores. Same thing tomorrow...different exercises.
Squat
15x65
15x60
15x55
Leg Extension
15x45
15x35
15x30
*I haven't done these in FOREVER and my legs were fried by the end of this
Romanian Deadlift
15x65
15x70
15x70
15x70
15x70
15x70
DB Incline Bench Press
15x15's
15x15's
15x12.5's
15x12.5's
15.12.5's
15x12.5's
*Can you believe these light weights!! And, I was actually struggling at the end...LOL!
Seated Row
15x62.5
15x62.5
15x62.5
B/O BB Row
15x45
15x45
15x45
O/H Press with DB
15x12.5's
15.12.5's
15x12.5's
15x10's
*Again, look at those light weight! I couldn't believe I had to go to 10's for the last set! OMG!
Swiss Ball Crunch
15 x BW with long arm and feet on bench
15 x BW with long arm and feet on bench
Whew! Well, at least now I know that I will be sort of dreading Tuesday's and Wednesday's because of these depletion workouts. Tough stuff.
June 17, 2009
2nd Depletion Workout of the week - UD2
Well, I think I can safely say that I have depleted all of my glycogen. Pitiful weights, but I tell ya.....this was hard! Both today and yesterday were very low carb and low calorie days, so I now know that Tuesday and Wednesdays are definitely going to be my toughest days on UD2. I get a rest day tomorrow and then I begin my carb-up on Friday (this will be the most carbs I've eaten in a 24-hr period in I don't know how long!), along with a Tension workout (6 rep sets) and then culminate with my Power workout (4 rep sets) on Sunday. Back to depletion on Tuesday.
Front Squat/Leg Extension/Split Squat/Back Squat sets
15x45 Front Squat
15x30 Leg Extension
12x45 Split Squat (each leg)
15x25 Leg Extension
15x45 Back Squat
15x25 Leg Extension
Deadlift/Romanian Deadlift
15x75 Deadlift
All the rest RDL's
15x75
15x75
15x75
15x75
15x75
Flat Bench Press/Flat DB Bench Press
15x45
15x45
15x15's (DB)
12x45
15.15's (DB)
10x45
*Again, really struggling and burning at the end
DB Row with Alternating DB's
15x15's
15x20's
15x20's
Lat Pulldown
15x62.5
15x56
15x50
Swiss Ball Crunch
15 x BW with long arm and feet on bench
15 x BW with long arm and feet on bench
Jane
Hope you don't mind me chiming in here.
I have hung around Lyle's forums for a while and I did UD2 myself for a while last year so I know a little about it. I think you are maybe doing too many big compound exercises for the UD2 depletion stuff. In general people don't do stuff like squats and deadlifts - rather save those for the power workout. Lyle often suggests using machines for the depletion workout, though I have never done that since I workout at home.
Jane, I hope you don't mind asking but what is your goal again? I think you say you are maintaining but UD2 is really about cutting and doing it in a pretty hard-core way. If I am not mistaken it is more of a contest diet then anything. Are you still on the cut even after the Warp Speed thing? If so, can you explain why the Warp Speed program did not achieve what you wanted?
BTW: I am very highly excited to see someone with your work ethic go through this UD2 program.
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The BIGGER I get the smaller you look
UD2 is all about maintaining (or even gaining) LBM, and cutting to lower levels once one reaches 22% BF. My goal is to maintain my LBM thru the summer and maybe even gain some LBM. My calories will be a bit higher because I'm not THAT focused on fat loss, though sub-20 would be great. Focus will shift to more of a gain at the end of September. UD2 is for losing fat with no LBM loss OR for gaining mass with minimal fat gains.
I wouldn't call UD2 hardcore, but it does take discipline. I also like to know that I will be able to carb load every weekend this summer, which will make socializing much easier. The work week is tough, but I'd rather be looser on the weekends, anway.
WSFL got me down to 22%, which is where I needed to before I could undertake UD2. WSFL IS hardcore, IMHO, and I chose to stop because I had reached my 22% bf. I could have kept on WSFL for the additional week, but I knew that I needed to eat at maintenance for a couple weeks before I started UD2. So, that's what I did.
Thanks Jane for the response. I did not realize that UD2 was for gaining mass (with minimal fat gain) as well as fat loss with minimal LBM loss. I need to go read up on it again. I find the diet fascinating for a lot of different reasons and am excited to see what results you get from it.
I had thought you were already in the sub 20% range for some reason as well. Not sure why I thought that but just did. This all makes total sense now.
One more question if you don't mine... How do you intend to measure LBM lost during this?
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The BIGGER I get the smaller you look
I'm so glad to see you continuing on with different programs. That's the big negative of the weight loss boards. You find people, then when they lose weight (or give up) you never hear from them again. It's so nice to know that you'll be sticking around for a while.
I'm so glad to see you continuing on with different programs. That's the big negative of the weight loss boards. You find people, then when they lose weight (or give up) you never hear from them again. It's so nice to know that you'll be sticking around for a while.
(And not just you, but many others as well.)
Thanks, Anne! You don't have to worry about me....I'm not going anywhere. I'll never be "done". I always have to have a goal of some sort to keep me on target and motivated. So, since nobody's perfect, I will thankfully have quite enough to keep me busy!
So, today I am going shopping for the day with my sister. I got a check from AT&T for referring her to AT&T Uverse and I told her I'd split it with her. So, today's mission is to split the money and see who can get the most stuff. (I'm the queen of bargain shopping, so this is a no brainer!). Should be a fun day. Will do a low-carb lunch with her, then home for a quick mini-carb meal, then my tension workout and THEN....major carb-up for the next 24 hours! Can anyone say bagels, pasta, cereal, bread, and FF ice cream??? I've plotted out my requirements on FitDay and this is going to be tough, believe it or not!! Whoa! BUT, I am super-stoked for my power workout on Sunday!! I should be more than good to go!
Well, my day took a bad turn. My sister and I had been shopping for an hour and got a call from my dad. Had to take my mom to the ER AGAIN. I am hope to check email, feed the dog, and then back down to the hospital. They are admitting her, but don't know what's wrong yet. It really is a bad thing when they know you in the ER.
Thanks, everyone. I appreciate all of you keeping me in your thoughts.
So......went back to the hospital and by the time I got back, they had now decided to discharge her to let us "monitor" her all weekend. I'm still not comfortable AT ALL with anything done at the hospital! And, I'm going to be worried all weekend.
The *original* reason my mom wanted to go to the ER (which was yesterday at 5PM, by the way, but nobody called me....my mom and dad just waited 18 hours instead...grrrr), was because her face, head, cheeks, etc were HOT. Hot to her...like burning up hot. Like scary hot. To US, she didn't feel that hot. But, she was just so scared because she said everything was sooooo HOT. We get to the hospital and they do the following: CAT scan, chest xray, blood work, urinalysis. While that's all getting processed, the ER doc thinks it's a sinus issue and starts an antibiotic IV drip. THEN, he comes in and says her calcium levels were WAY high....way TOO high, and expresses great concern over this and informs me that he's calling her internist to come to the ER to see her. AND, her blood pressure is really high. So, we start more IV's......saline for the calcium issue and lopressor (sp?) for the blood pressure. The doc informs me she will need admitted.
So, knowing this will take a while (we still don't have the CAT scan read), this is when I come home to take care of stuff. I get back, and everything has changed. Their focus now is ONLY the blood pressure. It NEVER comes down. But, they feel she can go home. There is NO explanation why her face and head are HOT and she still has this (and her face is swollen). All they care about is the blood pressure. She's had high blood pressure before and is on meds for it. But, even when it's been higher than this, she's never had this face thing.
Cut to the chase....I take her home, get her dinner, take away all the calcium supplements for now, and get her settled. I still have NO idea what is going on with her, I'm afraid because it's the weekend and something ALWAYS happens on the weekend with her. I have to take her to get her blood pressure taken every day and if the top number goes above 230, back to the ER we go. We go to the Dr. on Wednesday for followup, if not before.
So, I go directly to the gym from my mom's for a late workout because I thought it would help with my stress. But, I had some mild chest pain throughout the workout....I'm sure it's all stress related. So, just a so-so workout. Came home and started carb loading, which wasn't hard at all, given the events of the day.
I'm sorry about your Mom. Hope everything goes well.
Looking forward to hearing more about UD2 and how you like it. At the rate I'm losing weight it'll be years before I get there myself so must live vicariously through others. At least for this program anyway.
like diana says, I am loving living vicariously through you. I don't see myself ever getting to 22% so that I am lean enough to do it!!! but maybe next year after boston....
Ah Jane..... Sorry to hear of all the life stress. I have my fingers and toes crossed for you and a quiet weekend.
Glad to hear first carb load wan't hard though. That is something that many people get stuck on. I am always amazed at your discipline and work ethic btw.
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The BIGGER I get the smaller you look
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