UGH! I just hate these depletion workouts! I can handle everything about UD2 except for these dreaded two back-to-back depletion workouts. Well, one down for this week. Will repeat the below tomorrow.
Leg Extensions - 6 sets of 15 reps
RDL's - 3 sets of 15 reps
Lying Leg Curl - 3 sets of 15 reps
DB Flat BP - 6 sets of 15 reps
Seated Row - 6 sets of 15 reps
Shoulder Press w/ DB - 2 sets of 15 reps
Lateral Raise - 2 sets of 15 reps
Calf Machine - 6 sets of 15 reps
Bicep Curls - 4 sets of 15 reps
Tricep Pushdown - 4 sets of 15 reps
There's got to be a better way to deplete other than these torturous 15 rep sets on low cal/low carb days! Is it Friday yet?
Yeah, two of these miserable depletion workouts a week. Then, what's called a tension workout (6-8 reps) and FINALLY the POWER workout after the carb-load (4 reps and compound lifts), which is the workout I love! So 4 weight workouts a week.
I think maybe 5-6 rounds (weeks) of UD2, then a break, then back on. Definitely need a break with this one!!
Jane, you're not making me want to do UD2 anytime soon with the 'miserable' depletion workouts, lol. Hey, but you'll get through it like you always do and get great results. It might be kind of fun to use the machines again, it's been so long. And we've got some fancy ones I haven't tried yet in our new gym. Maybe...after MS...when I'm ready to shed some more fat.
All day long yesterday I talked myself out of this workout. Telling myself...oh, I'll get up early since I'm off work and do it in the morning. That shouldn't matter too much. All day long this chatter in my head. Thank goodness I somehow found the strength to get this done last night, because it's now "tomorrow morning" and there is no way I would have gone. I've got a day off work and now a day of rest! Yeah! Carb load tomorrow. Double Yeah!
Leg Press- 6 sets of 15 rep
Seated Leg Curl - 6 sets of 15 reps
Chest Press - 6 sets of 15 reps
Pulldown - 6 sets of 15 reps
Shoulder Press Machine - 2 sets of 15 reps
Lateral Raise - 2 sets of 15 reps
Calf Raises - 6 sets of 15 reps
Bicep Curls - 4 sets of 15 reps
Tricep Pushdown - 4 sets of 15 reps
Thank god these are done now for this week. Next 2 workouts on Friday and Sunday I get to do "real" lifting.
I apologize if this has been asked already, but do you have to use machines for the depletion workouts? I see some exercises that are obvs. machines, but maybe it would be more tolerable. Actually 6 sets of 15 is utter madness. How long does this take you?
I am glad you got through them for this week. I think I have done 4 sets of 15 of only 4-5 exercises? And that was too much.
I fought against using the machines, Bree. Believe me! But, it's suggest because the workouts are only for depletion purposes and form can break down under that many sets/reps on the compound moves. So, after much hesitation and fighting against it, I moved to the machines. I hate the machines! All I can say is that I am just sucking it up for the purpose of glycogen depletion. And, the machines do make it a lot quicker to go from exercise to exercise. Sometimes I try to superset them or do mini-circuits. I feel like such a dork in the gym doing the machines, though! I want to wear a big sign that says "I'm just trying to deplete all my glycogen stores, folks!" Each depletion workout takes me about 1.25 hours or so. They suck.
You're doing awesome Jane! When looking back in my own spreadsheets I saw to have the best of luck with fat loss when I mimicked UD2.0 for a bit, with the difference of it only having 1 depletion workout, not 2 and a bit more calories on that day as well.
Depletion workouts already take such a long time to do that many sets that even from that point of view, machines are preferable.
Hey, there's a reason why there are that many machines in gyms and why gym owners (here at least) don't give newbies free wt exercise routines.. efficiency is key here.. the faster people move in & out of a gym, the more people can be members.
The more people get burnt out on working out on machines, w/o giving up their membership, the easier it is.. (memberships typically run for 1 year sometimes even longer).
I think you have an idea for a new t-shirt there....
That makes sense about form. I think the thing I would hate most is the time it takes!
And I never thought of that Espi...makes sense though. Its a business after all.
Yes, the time is one thing, but the other is doing all the volume on 1200 calories and low carbs! I mean...check your ego at the door! I'm doing such low weights, it's unreal. And, if you saw me, you'd think I was hefting around a lot of some pretty high weights by the expression on my face..... because it burns so bad with that volume/rep!!
CUTE puppy!!! I just want to scratch her right now...
Nice work on busting through the depletion workout and YEAH for carb load over the holiday weekend!
I have learned (in the past year) that machines do serve some useful purposes such as the one you are using them for. My workouts are crazy ass volume too so using the mahcines helps me tremendously especially as my bf% gets lower and lower.
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The BIGGER I get the smaller you look
I thought, for posterity, I'd see what has happened in a year. Here are my pics from the end of last years Jan-Jun challenge, and my pics today, which would have been my final pics for this year's challenge.
And, I don't have a back flex pic from last year, but here is Jan and today:
Excellent progress, Jane! I haven't had a chance yet to look all the way through your log, but clearly I should since it's clear you're doing everything right.
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They call me Amanda, that being my real name, and "They" being people who know me in person as I don't go around introducing myself in real life as "scribess." 'Cause that would just be strange.
Small but significant changes.. can't really say your bf% changed a whole lot, though your shoulders are more defined now, but you do seem to have put on muscle!
It's hard to compare the photos in some aspects because you are holding your shoulders vastly different in the second (more relaxed). But I can definately see significant changes. Am pretty sure that I see a bigger lat spread (way to go), definately smaller waist and there are noticably more cuts in your back and abs too. Alas, it looks like the boobies have suffered some. LOL! (Doesn't that just suck?)
This is a very respectable showing on all counts for your goal of fat loss. Thanks for posting the pics!
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The BIGGER I get the smaller you look
Jane, nice, nice, FANTASTIC update! Your hard work certainly shows! You've got to be happy--lower bf%, and lots more definition, esp in those arms and back! WAY TO GO!
Excellent progress, Jane! I haven't had a chance yet to look all the way through your log, but clearly I should since it's clear you're doing everything right.
Thanks much! I don't know about doing everything right, though! But, I am persistent!
Quote:
Originally Posted by Espi
Small but significant changes.. can't really say your bf% changed a whole lot, though your shoulders are more defined now, but you do seem to have put on muscle!
Nice recomp!
Hmmm....I feel BF DID change this year......I feel quite leaner, actually.
Quote:
Originally Posted by fengshway
jane you look fantastic as always! there is no question that you dropped body fat and body fat percentage over this year, absolutely no question.
Thanks, Wendy, as always.......your support means a ton to me!
Quote:
Originally Posted by dianas
Thanks for posting the update/pics. Awesome job this year.
Thanks, Diana!
Quote:
Originally Posted by kfisherx
It's hard to compare the photos in some aspects because you are holding your shoulders vastly different in the second (more relaxed). But I can definately see significant changes. Am pretty sure that I see a bigger lat spread (way to go), definately smaller waist and there are noticably more cuts in your back and abs too. Alas, it looks like the boobies have suffered some. LOL! (Doesn't that just suck?)
This is a very respectable showing on all counts for your goal of fat loss. Thanks for posting the pics!
Well, the boobs seem too have a mind of their own. Some days they are bigger, and some days they are smaller. They are smaller when I am in my depletion state (today), and larger when I am carb loaded. So, I have two sets of bras! But, really my size dropped from Jan '08 to June '08 and has pretty much stayed the same. Must be the way the bikini top is situated.
I noticed I was holding my shoulders different, as well, but didn't want to retake pictures. Were good enough for my year-to-year comparison. But, I do feel I made significant gains in the shoulders and lats this year.
Quote:
Originally Posted by Celestialmom
Jane, nice, nice, FANTASTIC update! Your hard work certainly shows! You've got to be happy--lower bf%, and lots more definition, esp in those arms and back! WAY TO GO!
Thanks, Celeste. You know......it's hard to see progress day to day, so it's sort of fun to see what changed over a year. Those little itty-bitty changes add up over the year!
Looking great Jane! I especially like the two back shots, relaxed and then flexed. You show a great overall silhouette in the relaxed one, but then lots of muscles in the flexed one.
great to have the photos to show the change when it is subtle, because it is really visible in the photos! Great strong arms and shoulder, smaller waist, the shadows of the muscles are much clearer than last year.
which is how I know for sure her body fat percentage dropped this year. kidney visability is one of the most accurate forms of body fat measurement. I am more in search of my kidneys than my abs. when I see them, I will know for sure I have arrived.
Thanks for the cues where to look at.. when focusing on the lower back, it's (almost glaringly) obvious how much fat melted off there!
It's a real art to 'read' people's bodies!
BTW, Wendy you're very right about the kidneys being a very good predictor, since some people , even at extremely lean stages just won't show abs but have little kidney fat.. female friend of mine is such a case.. her abs are buried very deep, yet she's got extremely low bf%.
July 5, 2009
Power Workout UD2 (aka "after the carb load!")
Definitely nailed the carbload just right. Woke up feeling very good (after 4,000 calories in a 24-hr period!!), and only half pound weight change from before the carbload to this morning. No water retention, and everything looks good. Great carb-powered workout, too.
Squat 4x105
4x110
4x115
Front Squat
4x75
4x80
4x85
Deadlift
4x140
3x145
3x135
*really wanted to go for a PR here, but felt my CNS just wasn't having it today...next time.
Romanian Deadlift
4x135
4x145
4x150
Flat Bench Press
4x75
4x75
4x70
B/O Row with BB
4x95
4x90
4x90
Incline DB Bench Press
4x30's
4x30's
4x30's
*Did one rep with 35's.....I swear I saw stars getting it pressed up. It wasn't pretty! I'm going to keep trying!
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