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KingWilder
11-10-2008, 11:35 AM
Been doing IF and CrossFit/Strength work for the past little bit. I'm going to start the Ultimate Diet 2.0 again, to lose the pesky last little bit of body fat. I'm at the lightest weight I've been for as long as I can remember (177) currently and I hate it. Everyone tells me I look better, but I feel small and weak. Once I get down to about 170 I'm going to "start over" and eat slightly above maintenance (still incorporating Intermittent Fasting) for a nice slow and steady gain.

But for now I'm going to bite the bullet and finally get as lean as I've always wanted.

Cals will end up around 1600 today

Day 1: Depletion

Squat
135x15, 115x15, 95x15

RDL
100x15, 100x15, 90x15

BB BP
135x15, 135x15, 135x15

BB BO Row
135x15, 135x5, 135x15

DB Lateral Raise
10x15, 15x15

BB Biceps Curl
40x15, 40x15

Tricep Press-down
50x15, 67.5x15

Leg Press Machine
150x15, 155x15, 155x15

Machine Press
100x15, 105x15, 100x15

Machine Row
105x15, 110x15, 105x15,

Standing Leg Curl
20x15, 25x15, 25x15

DB Lateral Raise
10x15, 15x15

DB Lunge and Curl
20x15, 20x15

Free Motion Single-arm Tricep Kickback
22.5x15, 22.5x15

Shaky...light-headed...nauseous...ahhhhhhhh
ALSO, compounds and depletion DO NOT go together

KingWilder
11-11-2008, 01:01 PM
Day 2 Depletion (fasted)

40 degree Leg press
2pps, 5x15

Standing Leg Curl
30x5x15

DB Incline Bench
45x3x15

DB BO Row
45x3x15

Rear Delt Fly
10x4x15

Chin-ups
BWx4x15

Dips
BWx4x15

Overhead Squat
50x2x15

HS Incline Press
45x3x15

HS High Row
50x3x15

Lunges
BWx50


Planning to do abs and a little cardio tonight

ZenMonkey
11-11-2008, 02:46 PM
whew.. looks tough man. Good luck!

KingWilder
11-11-2008, 06:40 PM
whew.. looks tough man. Good luck!

the results should be worth it though


did abs and 15 mins of cardio...it was all just a bonus anyway

KingWilder
11-13-2008, 12:43 PM
30 min. Incline Walking last night

Tension Workout Today (2x6-12)

*warm-up sets not included*

Squat
175x10/8

Bench
165x12/9

HS Iso-Lateral Row
+75 ea side x 12/10

RDL
195x10

Single-Leg Leg Ext
60x12

Single-Leg Leg Curl
30x12

Incline ALT DB Bench
45x12
50x10

Strict Chins (slow negative)
x10
x11

Seated Lateral Raise
15x12/12

Seated Bicep Curl
30x8/8

Tricep Pushdown
70x12/12

Squat Thruster
95x8/6

Felt like crap after this...came home and chugged down my 150g carb/50g protein shake anyway....let the carb load begin!

KingWilder
11-15-2008, 09:58 AM
First Carb-Load down...weight has rebounded to where it was when I started (which was expected...we'll see what happens to it in the next day or 2)

Calories 5,882

Fat 64.9g 583 9%

Carbohydrate 1,130.7g 4,510 70%


Dietary Fiber 60.3g

Protein 293.7g 1,173 18%


Alcohol 22.3g 155 2%:rolleyes:

KingWilder
11-15-2008, 02:26 PM
Power Day
exhausted after going out last night...but it wasn't too bad

*warm-up sets not included*

Deadlift
275x6
285x6
300x4

BB Bench
210x5/5/4

HS Iso-Lateral Row
+115x6/6/6

Incline Alt. DB Bench
65x6
70x6/5

Weighted Chins
+55x5/5/4

Front Squat
150x5/5/4

DB Curl
40x5/6

Weighted Dip
+90x4/4

BB Push Press
135x4/5

Rear DB Fly
25x6
30x6

Coke
11-15-2008, 06:27 PM
Good luck with this new program Mike.

KingWilder
11-15-2008, 07:01 PM
Thanks Coke

KingWilder
11-17-2008, 01:10 PM
Week 2
Day 1: Depletion

DB Split Squat
BWx20 ea leg
15x15ea leg

Hack Squat Machine
90x15
110x15/15/15

KB Single-Leg DL
53x15 ea leg
53x15 ea leg

Standing Leg Curl
30x15 ea leg (x4)

BB BP
135x15/15/15

Machine Bench Press
90x20
95x15
90x15

BB BO Row
135x15/15/15

Machine Seated Row
95x20
100x15/15

DB Lateral Raise
10x20/20

Machine Shoulder Press
50x15
40x15

DB Alt. Biceps Curl
20x20
25x15/15/15

Cable Tricep Kickback (single arm)
20x20
22.5x15/15/15

Back Extension
BWx20/15/15

Decline Crunch
BWx20/15/15

took about 70min....def. way more lightheaded/tight by the end of this than last week...yippee

KingWilder
11-18-2008, 12:22 PM
Week 2
Day 2: Depletion

Knee Raises (rings)
x15/15/15

KB Swing
24kgx15/15/15

Assisted Muscle-Ups
x15/15/15

DB Walking Lunges
15x30
20x30
25x30

BB Squat Thruster
barx20
65x15

BB Sumo DL High Pull
65x15/15

Chin-Ups
x15/15

Dips
x15/15

(Single-Leg) Leg Ext.
35x15/15

(Single-Leg) Standing Leg Curl
30x15/15

HS Incline Bench
40x15/15/15

HS High Row
50x15
60x15/15

Ring Inverted Row
x15/15/12

BOSU Push-Up
x20/15/15

Coke
11-19-2008, 05:57 AM
Training is going super guy.

KingWilder
11-20-2008, 12:33 PM
Thanks Coke

30 min. Incline Walking last night

Tension Workout Today (2x6-12)

*warm-up sets not included*

Squat
185x8/8

Bench
170x12/10

HS Iso-Lateral Row
+90 ea side x 12/12

RDL
215x10
215x6

Single-Leg Leg Ext
60x12
70x12

Single-Leg Leg Curl
40x12
45x12

Incline ALT DB Bench
50x12/10

Pull-Ups
x12
x10

Standing DB Press
40x10/8

Seated Bicep Curl
30x9/9

Tricep Rope Pushdown
50x12
57x5x10

Def. felt weaker going into this workout vs. last weeks...ended up using more weight for most sets though (or getting more reps)

KingWilder
11-22-2008, 04:19 PM
Week 2
Power Workout


*warm-up sets not included*

Deadlift
295x3
305x3
315x3/3 (finally back to 315)

BB Bench
215x4/4/4

HS Iso-Lateral Row
+130x6 ea side
+140x6 ea side
+140x6 ea side

Incline Alt. DB Bench
70x6/6

Weighted Chins
+55x6/6/5

Front Squat
135x5/5*
*knee felt weird so I did DB Step-Ups

DB Step-Ups
50x5 ea
60x6 ea
60x6 ea

DB Curl
45x5/4


Power Clean&Press
135x3
145x3/3

Rear DB Fly
30x6/6

Felt pretty good today. Carb load was more of a fat load last night (Japanese steak house and Cold Stone Ice-cream cake due to a birthday....didn't notice any adverse effects)

ZenMonkey
11-22-2008, 04:34 PM
That WO looks brutal man... awesome work.

KingWilder
11-22-2008, 05:56 PM
thanks Zen

Coke
11-22-2008, 08:10 PM
Nice back-to-back sessions bro.

KingWilder
11-24-2008, 12:47 PM
Thanks Coke

Carb-Load this week falls on Thanksgiving :evillaugh:

Week 3
Depletion 1

BB Bench
135x20/16/15

BB Row
135x20/16/15

Hang Squat Clean&Press
95x10/7

Romanian DL
95x15/15

Barbell Squat
95x15/15/15

Decline Crunch
+25x15/15

Back Ext.
+25x15/15

Walking Lunges
+25x50/50

Preacher BB Curls
40x15/15/15

Skull Crushers + CGBP to failure
50x15/15/15

Standing Leg Curl
30x15 ea leg (x3)


Machine Bench Press
95x20
95x15
95x15

Machine Seated Row
100x17/15/15

DB Lateral Raise
10x15/15

Weight and/or Reps moved up this week...stronger on depletion, hmmmm weird

KingWilder
11-25-2008, 11:02 AM
Week 3
Day 2: Depletion (fasted as usual)

BOSU/MB Crunch
+20x15/15/15

KB Swing
24kgx15/15

Assisted Muscle-Ups
x15/15/10 + 7 Unassisted

DB Walking Lunges + Curl
20x20/20/20

Chin-Ups
x15/15/15

Ring Dips
x15/15/15

Leg Ext.
105x15/15/15

Leg Curl
95x15/15/15

DB Incline Bench
50x15/15
45x14

Machine Fly
70x20
85x15

Machine Row
110x15/15/15

(Kinesis Wall) Rear Delt Fly
Setting 2 x15/15

Seated Machine Leg Press
170x15
175x15/15

BB Burpee + Squat Thruster (holy hell...suck)
50x17


No clients tonight :(

I plan on taking Pilates and Spin Class...should be seriously depleted by the time Thursday's (Thanksgiving) Carb Load gets here.

I've been keeping the calories lower than half maintenance (around 1400) with less than 55g from carbs

KingWilder
11-29-2008, 04:58 PM
Week 3
Power Workout


*warm-up sets not included*

Deadlift
315x3
325x3/3

BB Bench
215x4/4/3

HS Iso-Lateral Row
+140x6 ea side
+145x6 ea side
+145x6 ea side

Incline Alt. DB Bench
70x6/6/6

Weighted Chins
+60x6/5/5

Front Squat
155x6
160x6/4

DB Curl
45x5/6

DB Arnold Press
40x6
45x5

DB Lateral Raise
20x6/6

Weighted Dips
+60x6

KingWilder
12-01-2008, 12:26 PM
Week 4
Depletion 1 (fasted)

Cals will be around 1400 today


HS MTS Chest Press
45x15
50x15/15/15/15/15

HS Front Pulldown
70x15/15/15/15
65x15/15

BOSU Glute-Ham Raise (ouch)
x15/15/15

Leg Ext.
105x15/15/15

Hack Squat
110x15
120x15/15/15/15

Lateral Raise
10x16/15

HS Shoulder Press
40x15/15

DB Curl
25x15/15
20x15/15

Triceps Rope Pressdown
22.5x15
30x15
32.5x15
35x15

Face Pulls
30x15
32.5x15/15

Coke
12-02-2008, 05:54 AM
Really lots of confusion for the body with this program, way to keep the body guessing dude.

KingWilder
12-02-2008, 11:40 AM
Thanks Coke, it's going well so far...another 2-4 weeks and then I'll reassess my goals

Week 4
Depletion 2 (fasted)

Ring Muscle-Ups
10 Band Assisted + 5 regular
15 regular

DB Incline Bench
45x15/15
40x15

Pull-Ups
x15/15/15

Ring Dips
x15/15

Seated Leg Press
170x15/15/15

High Foot Placement Leg Press (hammies)
190x15/15/15

Single-leg Leg Ext
45x15
55x20
65x15

Single-leg Leg Curl
35x15
40x15/15

HS Chest Press
50x15/15
45x15

HS Front Pulldown
70x15/15
65x15

Ring Inverted Underhand Row
x15/15/15

Triceps Pressdown
35x15/15


Abs and Cardio tomorrow

KingWilder
12-04-2008, 01:51 PM
Week 4
Tension Workout Today (2x6-12)

*warm-up sets not included*

Squat
185x10/10

Bench
195x7/6

HS Iso-Lateral Row
+135x 2x8 ea side

RDL
225x8/8

DB Split Squat
65x6/6 ea leg

Single-Leg Leg Curl
50x12/12

Incline ALT DB Bench
50x12
55x12

Pull-Ups
x12
x12

Single-Arm DB Lateral Raise
20x6/6 ea arm

Seated Bicep Curl
40x6/6

Tricep Rope Pushdown
50x12
65x8/8

KingWilder
12-06-2008, 02:52 PM
Finally experienced the magical whoosh effect...weight after carb-load this morning was 174.8 (vs. 176-177.6 for the past 3 weeks)

Week 4
Power Workout

*warm-up sets not included*

Deadlift
315x3
325x3
330x2
235x10

BB Bench**
215x4/3
210x3

HS Iso-Lateral Row
145x6
147.5x6/6

Front Squat
145x3
165x3
170x3

Single-Arm Lateral Raises
25x5/5

Hang Power Clean&Press
135x3/3

Push Press
135x3

Seated DB Curl
40x6
45x5

DB Alt. Incline Bench
70x6
75x5/4

Face Pull
50x6/6

Weighted Chins
+45x6/6

Weighted Dips
+70x6/6

Deadlift is still steadily creeping back up

**Bench has officially stalled...the next 4 weeks I'm removing Flat BB BP and using Incline instead.

Coke
12-06-2008, 06:23 PM
Damn good workout, tons of movements in the mix.

KingWilder
12-08-2008, 11:27 AM
Thanks Coke

Week 5
Depletion 1

Hack Squat
+110x15/15/15

Back Extension
x15/15/15

Decline Crunch
x15/15/15

HS Chest Press
55x15/15/15

HS Front Pulldown
70x15/15/15

BOSU Glute-Ham Raise
x15/15/15

40 Degree Leg Press
+180x15
+200x15/15

High Foot Placement Leg Press
+200x15/15

Rack Chins
x15
+15x15/15

DB Incline Bench
50x15
55x15/15

Lateral Raise
10x15
15x15

Face Pull
35x15/15

Biceps Curl
25x15
20x15

Triceps Pressdown
40x15/15

Single-Leg Leg Curl
35x15
40x15/15

Halfway there....weight is at the lowest it's ever been at the "start" of a cycle...174 (strength is the same/even up a little/LBM seems to be up a bit as well - like 0.3lbs)

KingWilder
12-09-2008, 12:59 PM
Week 5
Depletion 2

Ring Muscle-Ups
10 Band Assisted + 5 regular
(regular) x15/15

Hand Stand Push-ups
x10
x5 + 15 elevated push-ups
x8 + 10 elevated push-ups

MB Slams
20x15/15

KB Swing
24kg x 20/15/15

DB Front Squat
60x15
50x15

Walking Lunges
x50 steps
x40 steps

ALT. DB Incline Press
40x15/15/15

Ring Inverted Row (underhand)
x15/15/15

Rear Delt Fly
20x15/15/15

Leg Press
200x15/15

High-Foot Placement Leg Press
200x15/15/15

HS Chest Press
45x15/15

HS Front Pulldown
65x15/15



Cardio tomorrow

Coke
12-11-2008, 05:38 AM
Fine depletion days guy.

KingWilder
12-11-2008, 06:33 AM
Thanks Coke


my weight in my depleted state is at 168.6 this morning. Good thing to note is that the trend, for the 3 days I DO weigh-in, are slowly decreasing as is body fat%

Caliper readings today were chest: 5mm, stomach: 11mm, thigh: 14mm
total 30mm, which according to my ACE chart is 8.5% bf...accurate? meh, who knows

KingWilder
12-11-2008, 11:41 AM
Week 5
Tension Workout Today (2x6-12)

*warm-up sets not included*

Squat
185x10/6

Bench
195x6/6

HS Iso-Lateral Row
+145x8 ea side
+145x8 ea side

RDL
225x8/8

Hack Squat
225x8/8

Single-Leg Leg Curl
50x12/12

Incline ALT DB Bench
60x12/8

Rack Chins
+35x12/10

Cuban Press
40x10/10

Seated Bicep Curl
40x6/6

Ring Dips
+10x12
+20x10

Nothing too impressive today...about the same as last week. Gym was hot as hell though due to the weird weather we've had lately....not making excuses, but I'm sure that had a little to do with it.

KingWilder
12-13-2008, 03:58 PM
Week 5
Power Workout

*warm-up sets not included*

Deadlift
330x3
325x3

RDL
245x5/5

Incline BB Bench
185x4/5/4

Iso-Lateral Row
145x6
147.5x6/6

Front Squat
155x3
165x3
175x3

Push Press
135x4/3

Seated DB Curl
45x6/4/4

DB Alt. Low Incline Bench
75x5/5/5

Weighted Chins
+50x6/5/5

Coke
12-14-2008, 07:05 AM
Solid training going on there man.

KingWilder
12-20-2008, 03:46 PM
Thanks Coke

Taking a break after 5 weeks of UD2.0 and going for maintenance for 2 weeks...."maintenance" is turning in to eat whatever I want and lift...I'll get back at it hardcore December 29th. For now I'm going to enjoy eating and lifting without worrying too much about the details.


Dec. 17th
BodyPump (trying to pick up a few clients)

Dec. 18th

Spin Bike:

5 min warmup
15secs ALL OUT
45 sec. moderate
x 8 sets

Rest 5 mins.

incline walking for 30 mins.

Dec. 19th
Bench 185x8/8/8
chin-ups +45x8/8/6
DB Alt. Bench 70x12/8
HS Front Pulldown 100x10/10
Hang P. Cleans 135x6/5/5
Leg Raises x10/10

Dec. 20th
Box Squats
Step-Ups
Squat Cleans (light)

CrossFit WOD***

5 Rounds for time:
Deadlift, 275x5
10 Burpees
Time: 10min. 44sec.

***Haven't really done CrossFit in a few months and yet, surprisingly, I beat my best time on this by about 4 minutes.

Weight is down 6lbs, body fat% is down A LOT...I'd wager by a good 6% (def. under 10%)...after only 5 weeks of UD2.0

bill
12-20-2008, 03:56 PM
awesome discipline you have with the diet and lifts

KingWilder
12-21-2008, 10:36 AM
thanks man

my discipline for this upcoming week is gone haha

back at it after Christmas though

KingWilder
12-22-2008, 01:11 PM
Incline BP
185x5/5/5
135x10

Rack Pull
275x5
315x4/5

Rack Chins
BWx10
+30x10/10/10

DB Clean&Press
35x5 ea arm
50x5 ea arm x 3 sets

Rev. Hyper Extension
x15/15

Standing DB Curl
40x7/6

Lower body workout tomorrow then headin' back to Charlotte for Christmas

KingWilder
12-24-2008, 03:45 PM
Posting from my new blackberry storm...so cool!


21/15/9
95lb thrusters
Pull ups
Took 7min 3sec

Rest 10min

5 rounds
255lb dead lift
10 burpees
Took 11min

KingWilder
12-27-2008, 12:56 PM
Bench
185x5
205x5/5
Strip set
205x5
185x6
135x8

Rack chins
BWx10
+20x10/10
+30x10/10

Incline step up
BWx10 ea leg
+30x10 ea leg

FSQ
135x8/8

PC&Press
135x5/5
145x3

Chin ups
BWx10/10/10

Coke
12-28-2008, 08:48 AM
You got a Blackberry Storm for xmas -that's great!!...holding it down in here.

KingWilder
12-29-2008, 02:21 PM
Yup, it's pretty sweet!

Ate too much this past week and a half...going to attempt to get back to normal eating and see where my weight is at next Monday...

UD 2.0 - Upper "Depletion" (Testing out the bulking version this week)

Hang Power Clean
135x8/8/8

DB BO Row
70x8/8/8

BB Bench
185x8/8/8

Wide Chin-Ups
+25x8/8/8

Seated Arnold Press
40x8
35x8/8

Lateral Raise
20x8
15x8/8

HS Front Pulldown
90x8
85x8/8

DB Incline Alt. Bench
60x8/8/8

Machine Chest Fly
130x8/8

Rear Delt Fly
70x8
85x8

Face Pulls
50x8/8

Rack Chins
BWx8
+20x8

Circuit (1 time through, 12-15 reps)
BB Bench
BB BO Row
Pull-Up
Dip
Machine Fly
Rear Delt Fly
Arnold Press
Lateral Raise


yikes! Talk about a lot of volume..this should be interesting

Lower and Arms tomorrow

KingWilder
12-30-2008, 02:44 PM
Week 1
UD 2.0 - Lower "Depletion"

DB Split Squat
45x8 ea leg
50x8 ea leg
50x8 ea leg

Hack Squat
140x8/8/8

RDL
225x8
185x8/8

Standing Leg Curl (Single-Leg)
50x8
60x8/8

Lying Leg Curl (Single-Leg)
40x8/8

Leg Extension (Single-Leg)
70x8
80x8

Decline Crunch
+50x12/12

Back Ext.
+25x12/12

Seated DB Curl
40x5/5/5

Superset:
Incline Curl (slow negative) + Close Grip Pulldown
20x8/140x8
20x8/140x8

Skull Crushers
70x5/5/5

Superset:
DB OH Ext (slow negative) + Rope Pulldown
35x8/57.5x8
40x8/65x8


Pretty much spent after all that...still had to do a circuit...cut it in half

RDL 95x15
Squat 95x12
Walking Lunge x30
Leg Raise x12

KingWilder
01-03-2009, 04:17 PM
Week 1
Tension Workout (from Thursday)


DB Split Squat
60x6 ea leg
60x6 ea leg

RDL
225x8
235x8

Single Leg Ext
90x8/8

Single Leg Curl
55x8/8

Incline Bench
175x7/6

HS Front Pulldown
90x8 ea side
90x8 ea side

Low Incline DB Bench
75x6/6

Rack Chins
35x8
45x8

DB Bicep Curl
40x6/6

Tricep Pressdown
80x6
87.5x6

Seated DB Press
50x6
55x8

Circuit
BB BP 135x12
BB Row 135x12
RDL 155x12
Chin-Up BWx12
Dip BWx12
Squat Thruster 95x12


Today - Power Workout

KB Swing
Single Arm 30x10 ea
24kg x 15

Deadlift
335x3
325x4
315x3
245x8

Incline BB Bench
190x4/4/4
165x7

Weighted Wide-Grip Chins
+45x6/6/5
+25x8

Front Squat
180x3
170x3
160x4

Seated DB Curl
45x5/5/5
35x8

Low Incline DB Bench
75x6/6
60x8

HS Iso-Lat Row
150x6/6
140x8

Seated DB Press
60x4
55x6

Dips
BWx15

Coke
01-05-2009, 03:45 AM
Sessions are ace bro...Happy New Year.

KingWilder
01-05-2009, 11:44 AM
Thanks Coke, hope the New Year is treatin' ya well


Week 2
UD 2.0 - Upper Tension/Depletion


DB BO Row
65x8
70x8/8
50x15

BB Bench
190x8/8/7
140x15

Chin-Ups
+25x8
+30x8/8

Seated DB Arnold Press
45x8/8
45x8 (reg. shoulder press)
30x12

DB Lateral Raise
20x8/9/9
10x15

HS Front Pulldown
100x8/8/8

Rack Chins
BWx12
BWx8 (failed on rep 9)

DB Incline Alt. Bench
55x8/8/8
40x15

Machine Chest Fly
135x8/8
115x15

Rear Delt Fly
85x8/8
70x15


Went up on most of the lifts...the things I didn't move up on was pure stupidity on my fault. I didn't have my record sheet from last week so I didn't know what to do. Hopefully my strength will gradually creep back up.

KingWilder
01-06-2009, 01:30 PM
Week 12
UD 2.0 - Lower Depletion/Tension

OH Squat
65x8
85x8/8
FSQ 85x15

Incline DB Step-Up
30x8 ea leg
30x8 ea leg
30x8 ea leg
BWx15 ea leg

RDL
205x8/8/8
DL 205x12

Standing Leg Curl (Single-Leg)
45x8 ea leg
50x8 ea leg
55x8 ea leg

Leg Extension (Single-Leg)
80x8
95x8
110x8

Decline Crunch
+45x12/12

Back Ext.
+45x12/12

Seated DB Curl
50x5/5/5

Superset:
Incline Curl (slow negative) + Close Grip Pulldown
20x8/140x8
20x8/145x8

Tricep Pushdown
87.5x8
90x8/8

Dips
BWx15 (slow)

KingWilder
01-11-2009, 02:02 PM
Week 2
Tension Workout (from Thursday)


Low Box Squat
175x6/6
135x10

Rack Chins
+45x8/8
BWx12


RDL
235x8/8
185x12

Single Leg Ext
115x8 ea leg
115x8 ea leg

Single Leg Curl
60x8 ea leg
60x8 ea leg

BB Bench
195x8/8

DB Bicep Curl
40x8/8

DB Seated Press
55x8/8

HS Front Pulldown
90x8 ea side
90x8 ea side

Low Incline DB Bench
70x6/6


DB Bicep Curl
40x6/6

Other
Dip BWx12
Chin-Up BWx12
BB Press 80x10




Week 2
Saturday - Power Workout

Deadlift
335x3/3
315x4


Incline BB Bench
190x6/5/4


Weighted Chins
+50x6/6/6

Front Squat
180x5
180x4
170x6

Seated DB Curl
45x6/6/6

Low Incline DB Bench
75x6/6


HS Iso-Lat Row
150x6 ea arm
155x6 ea arm
155x6 ea arm


Seated DB Press
60x6/5

Dips
BWx12/12

OH Shrugs
90x12/12

Strength is creeping back up...

Coke
01-12-2009, 06:39 AM
Really going for it Mike, nice job.

KingWilder
01-12-2009, 07:52 PM
Thanks as always Coke

Week 3 - Upper Depletion/Tension

Hang Power Clean
135x8
140x8
145x8

Power Clean & Press
155x3/3/3

Rack Chins
+45x8/8/8

BB Bench Press
190x8/8/8
135x15

Wide-Grip Chins
+30x8/8/8
BWx15

Low Incline Alternating DB Bench
60x8
65x8/8

DB BO Row
70x8/8/8

Seated Press
45x8
50x8/8

DB Lateral Raise
20x8/8/8

Machine Chest Fly
145x8
150x8

Rear Delt Fly
95x8
100x8

HS Front Pulldown
90x8
95x8

KingWilder
01-13-2009, 01:31 PM
Week 3 - Lower Tension/Depletion

Power Snatch to OH Squat
45x8
65x8/8

BB Back Squat
135x8
155x8
165x8/8
135x15

RDL
215x8/8/8

Standing Leg Curl
55x8 ea leg
55x8 ea leg
55x8 ea leg
40x15 ea leg

Leg Ext. (Single Leg)
110x8 ea leg
110x8 ea leg
110x8 ea leg
90x12 ea leg

BB Front Squat
125x8/8

Seated DB Curl
50x5/5/5

Incline Curl (slow neg.) / Close Grip Pulldown SUPERSET
20x8/145x8
20x8/145x8

Tricep Rope Pressdown
65x10
72.5x10

Walking Lunges
BWx50

Abs and a little cardio tomorrow hopefully....I've been up since 4:30am (morning clients, yay), exhausted, but still going!