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heathj
03-28-2005, 03:00 PM
UD2 Round #2 here we come -

Anyway I haven't had a journal in quite some time, so I figure its time for another. Today, the 28th, I am currently on day 1 of my second UD2 cycle. The first time around I went for 6 weeks and lost around 2% bodyfat. I have stopped drinking quite a bit and haven't smoked the chronic for over a month. Some of the reasons for that is the lack of work over the last three months, so no money. Plus I want to pass a drug test when I do get offered a job.

First time around on UD2 I kinda messed around with my diet and workout. Split up the body on Monday and Tuesday, but found out that I wasn't doing enough volume. Half of what I was supposed to be doing. Who knows, maybe if I was doing the correct volume, I may have lost twice the bodyfat. I took the last week off to give my body time to recooperate. I have gained a bunch of water weight back and my weight is about 216 and bodyfat around 12.6%. I will check tonight or tomorrow for accurate bodyfat. Well, here's how it'll be set up for the next 6-8 weeks.

Workout
Monday-
Leg Press - 3 sets x 15
Leg Curl - 3 sets x 15
Flat BB - 3 sets x 15
BB Row - 3 sets x 15
Side Raise - 1 set x 15
Front Raise - 1 set x 15
Calf Raises - 3 sets x 15
Standing BB Curl - 2 sets x 15
Rope Pushdowns - 2 sets x 15
(Repeat) - All exercises supersetted

Tuesday -
Hack Squat/Front Squat - 3 sets x 15
Leg Curl - 3 sets x 15
Decline DB - 3 sets x 15
Pulldowns - 3 sets x 15
Side Raise - 1 set x 15
Front Raise - 1 set x 15
Calf Raises - 3 sets x 15
Alt. DB Curl - 2 sets x 15
BB Skulls - 2 sets x 15
(Repeat) - All exercises supersetted

Thursday -
Leg Press - 2 sets x 6-12
Leg Curl - 2 sets x 6-12
Leg Extension - 2 sets x 6-12
Calf Raises - 4 sets x 6-12
Flat BB - 2 sets x 6-12
Cable Rows - 2 sets x 6-12
Incline BB - 2 sets x 6-12
Pullups - 2 sets x 6-12
BB Curls - 2 sets x 6-12
Rope Pushdowns - 2 sets x 6-12

Saturday -
Deadlifts - 3 sets x 3-5
Flat DB - 3 sets x 3-5
Front Squats - 4 sets x 3-5
DB Shrugs - 3 sets x 3-5
Clean + Press - 2 sets x 3-5
Hang Cleans - 2 sets x 3-5

Diet
MTW-
Meal 1 - 4 egg whites, 1 whole egg, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil, vitamins
Meal 2 - 1 can tuna, 1 tbsp dressing, 2 cups lettuce, broccoli, onions, 1g fish oil
Meal 3 - 200-250g chicken, 1 tbsp ff ranch, 1/2 cup broccoli, 2 tbsp coconut milk, 1/2 cup cottage cheese, 2g fish oil
Meal 4 - 2 1/2 cups broccoli, 15g cheese, 90g turkey, 1 scoop protein, 2g fish oil

Thursday AM - 3 out of the 4 meals above, then eat/drink 15g pro/30g carb 30-60 minutes before workout.
Thursday PM - Friday PM - 1500g carbs/240g protein/70g fat
Saturday and Sunday - ~3000 calories

Plan is to get around 9% bodyfat by my the end of this cycle, about two weeks before my 21st birthday. Never been below 11% bodyfat, so lets see what happens. Here we go! First workout in about 2 1/2 hours.

Blood&Iron
03-28-2005, 03:50 PM
PSMF != UD2

Pfft.

Seriously, though, good luck!

heathj
03-28-2005, 04:16 PM
well it's close enough to a psmf...so what if i have some fat and carbs...its just some!

Manveet
03-28-2005, 06:02 PM
What kind of diet are you following for your Power Workout days? (In terms of ratios)

heathj
03-28-2005, 08:15 PM
What kind of diet are you following for your Power Workout days? (In terms of ratios)
30% pro/50% carbs/20% fat on the power workout day and 40% pro/30% carb/30% fat on the day after.

heathj
03-28-2005, 08:24 PM
Monday, March 28, 2005
Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 205 x 15, 15
-ss-
Leg Curl - 1st round: 45 x 15, 15, 55 x 15 2nd: 90 x 15, 15, 15
Flat BB - 1st round: 170 x 15, 15, 15 2nd: 165 x 15, 15, 15
BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing Calf, donkey, seated - 1st round: 100 x 15, 200 x 15 2nd: 100 x 15, 200 x 15, 70 x 15
Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
---Workout time: 70 minutes---

Leg Curl was a different machine second time around. Also I need to find a replacement for bb bench on these depletion days because I feel it too much in the shoulders. Need to focus on the chest more.

Diet
Meal 1 - 4 egg whites, 1 whole, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil, 5mg yohimbine hcl
Meal 2 - 1 can tuna, 1 tbsp dressing, 2 cups lettuce, onions, 1g fish oil, 5mg yohimbine hcl
Meal 3 - 240g chicken, 1 tbsp ff ranch, 3 cups lettuce/broccoli, 1/2 cup cottage cheese, 2g fish oil
Meal 4 - (Not eaten yet) 2 cups broccoli, 15g cheese, 90g turkey, 30g scoop protein, 2g fish oil

Forgot to buy coconut milk at the store today. Tomorrow.

Saint Patrick
03-29-2005, 04:17 PM
Diet
Meal 1 - 4 egg whites, 1 whole, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil, 5mg yohimbine hcl
Meal 2 - 1 can tuna, 1 tbsp dressing, 2 cups lettuce, onions, 1g fish oil, 5mg yohimbine hcl
Meal 3 - 240g chicken, 1 tbsp ff ranch, 3 cups lettuce/broccoli, 1/2 cup cottage cheese, 2g fish oil
Meal 4 - (Not eaten yet) 2 cups broccoli, 15g cheese, 90g turkey, 30g scoop protein, 2g fish oil


*Eats an extra large pizza*

*chugs a 6-pack*


What's up heath? :hello:

heathj
03-29-2005, 06:33 PM
Patty, you goddamn bastard. I hate you. You and my roommates, who drink every night :cry:

Tuesday, March 29, 2005
Hack Squat/Leg Press - 1st round: 90 x 15, 15, 15 2nd: 205 x 15, 15, 15
Leg Curl - 1st round: 55 x 15, 15, 15 2nd: 55 x 15, 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
Pulldowns - 1st round: 80 x 15, 15, 15 2nd: 80 x 15, 15, 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing Calf, donkey, seated - 1st round: 100 x 15, 180 x 15, 70 x 15 2nd: 100 x 15, 180 x 15, 70 x 15
BB Curl/DB Curl - 1st round: 40 x 15, 25's x 15 2nd: BB Curl -40 x 15, 50 x 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: Skulls - 50 x 15, 15
(All exercises/sets supersetted)
---Workout time: 55 minutes---

Decline DB definitely took the stress off my shoulders and put it more on my chest. I like this much more than bb bench for depletion days. Seemed to have a lot more energy today than yesterday. Maybe because yesterday was the first day back after a week off...I dunno.

Diet
Meal 1 - 4 egg whites, 1 whole, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil, 5mg yohimbine hcl
Meal 2 - 9/10 can chicken, 1 tbsp ff ranch, 2 cups lettuce, 1g fish oil, 5mg yohimbine hcl
(Not eaten meals 3&4 yet)
Meal 3 - 240g chicken, 1 tbsp ff ranch, 3 cups lettuce/broccoli, 1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
Meal 4 - 2 cups broccoli, 15g cheese, 90g turkey, 30g scoop protein, 2g fish oil

Started my first day of school today. Haven't gone since last spring quarter. Hopefully I can pull off a 4.0. I need it.

galileo
03-29-2005, 06:35 PM
I hope it turns out well. I had tremendous success on UD2 and I'm sure if you stick to it you will too!

rookiebldr
03-29-2005, 06:42 PM
Welcome back f00!

heathj
03-29-2005, 07:09 PM
Gracias.

Bodyfat - Tuesday, 29th, 2005 6:10pm - 12.6%

Manveet
03-29-2005, 08:14 PM
What's up with the coconut milk? I've read some good things about it, what have your experiences been like when incorporating it in your diet?

heathj
03-29-2005, 09:13 PM
Well I haven't been using it for very long. Incorporated it in the diet the last week or two first UD2 cycle. Now I figure I'll do it for the long haul. Supposedly since it's a MCT its supposed to enter the body, give it fuel, and leave quickly. So I guess I'll have to wait and see to tell you a real answer.

heathj
03-30-2005, 04:40 PM
Wednesday, March 30, 2005

Found out today that the diet soda I thought I bought wasn't diet!! So I had about 2-3 already this week and they gave me tons of calories...bastards, it looked like diet soda!

Ordered some thermocin today. Didn't find too many reviews on it that inspired me. The Mike Symmons one was a good story, but anyone could do that being that out of shape...anyway I'll see how it goes. Keep you guys up to date. So I ordered it on the 30th...how quickly can Danny boy and Chris get it out.

Diet
Meal 1 - 4 egg whites, 1 brown egg, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil
Meal 2 - 2 cups lettuce, 9/10 can chicken, 1 tbsp ff ranch, 8 oz. milk, 1g fish oil, 10mg yohimbine hcl
(not eaten yet-->)
Meal 3 - 240g chicken, 3 cups lettuce/broccoli, 1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
Meal 4 - 2 cups broccoli, 15g cheese, 1.5 scoops protein, 90g turkey

Gym today? I doubt it, I think I'm just gonna go outside and shoot some hoops. I am incredibly sore anyway. Damn depletion workouts.

galileo
03-30-2005, 04:44 PM
The ol' diet soda switcheroo. ****s you in the mouth, don't it?

Pup
03-31-2005, 05:47 AM
Good luck with the UD2 Heath, i might give it a 4 week run when i get back from St. Louis to get rid of some of this f'in bodyfat that has seemed to accumulate around my midsection.

How close to feeling like death are you on the depletion days?

heathj
03-31-2005, 07:08 PM
Thursday, March 31

Gal, bastards aren't they! Why do they make the cans look the same.

Pup, they are pretty hard. I make sure I concentrate on the muscle thats supposed to be worked, which is why I am taking bb bench out of the depletion days. There is nothing else like working a muscle to exhaustion, then doing other bodyparts, then coming back to that same muscle...ack!

Workout
Leg Press - 450 x 12, 500 x 12
Leg Curl - 80 x 12, 90 x 12
Leg Extension - 120 x 12, 140 x 12
Standing Calf - 120 x 12, Donkey - 270 x 12, 360 x 12, Standing - 150 x 12
Flat BB - 215 x 12, 12
Cable Rows - 120 x 12, 140 x 12
Incline BB - 135 x 12, 185 x 5 + 1
Pullups - BW x 12, 8 (slow and concentrated 2nd set)
BB Curls - 70 x 10, 10
Rope Pushdowns - 70 x 12, 90 x 12

Damn good workout. Some guy deadlifted 425 x 1 today...complimented him. Seems about the third person I've seen do them (including me).

Diet
Meal 1 - 4 egg whites, 1 whole egg, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil
Meal 2 - can of tuna, 1 slice bread, 1/2 tbsp mayo, 1g fish oil
(20 minutes later)
Meal 3 - 90g turkey, 1.5 scoops protein, 8 oz. milk, 2g fish oil
(20 minutes later--45 minutes before workout)
1 scoop protein (21g pro) and a english muffin(50g carbs)

Post-Workout
2 scoops protein, 1 cup milk, 1/4 cup pineapple, 1.5 cups mixed berries, 1/2 container yogurt, 1/2 banana, 1 english muffin, 12 chips w/ salsa (94g carbs for shake + 50g for muffin = 144g carbs)

TIME TO EAT!!

heathj
04-01-2005, 04:03 AM
Tonight as well, I ate:

10 crepes + syrups, strawberries and some powdered sugar
1 peppermint patty (Damn that **** is good)
9 beers
3 wheat bagels
2 cups raisin bran w/ 1 cup milk
3 english muffins + 3 tbsp jam

mmm... mmm....went a little overboard on the beer, but my buddies and I whom haven't hung out in quite a while, as I have a girlfriend, were playing some drinking games, so I kept going. Bah, cardio tomorrow to make up? umm...NO!

galileo
04-01-2005, 10:35 AM
You're new to the refeeding concept aren't you? :)


Want me to change your journal title to something more appropriate?

Pup
04-01-2005, 11:21 AM
Galileo is the patron saint of refeeds...his wisdom is invaluable on the topic.

...btw, what kinda beer?

heathj
04-01-2005, 01:59 PM
Haha Yeah Gal, to like "Alcoholic trying to ud2" :p
Pup, about 1 mgd, 6-7 budweisers and 1 pabst tallboy...I wanted a few lagunitas, but i guess it was a cheap beer night.

28 HOUR REFEED CONTINUED -
3 cups raisin bran w/ 1 1/2 cups milk
5g creatine
1 onion bagel
3 potatoes w/ 3 tbsp ketchup and some salt
3/4 cup munchies
emerald city smoothie mega mass (5g fat/45g pro/169g carbs) + chocolate
+10g creatine
8 oz. pasta w/ 1 cup sauce
5g creatine
3 cups raisin bran w/ 1 cup milk
2 slices bread
40g cheddar cheese
1 slice turkey

REFEED TOTALS: 1499g carbs/71g fat/253g protein + a few chips and salsa...

heathj
04-02-2005, 01:51 AM
refeed over...power workout tomorrow.

Manveet
04-02-2005, 09:30 AM
Dammit, I need to get me some Raisin Bran for my next carb load, that stuff is great.

heathj
04-02-2005, 02:00 PM
47g carbs per cup

heathj
04-02-2005, 06:15 PM
Saturday, April 2, 2005
Power Workout

Conventional Deadlifts: WU, 295 x 5, 325 x 5, 365 x 4 (Haven't gone this high since I pulled my pirifomis)
Flat DB Bench: WU, 100 x 5, 110 x 5, 110 x 5! (Felt pretty easy, but still tough)
Front Squats: WU, 185 x 5, 185 x 5, 195 x 5 (195 is the highest I've ever gone)
DB Shrugs: 120 x 6, 130 x 6, 130 x 6 (Damn this hurts my hands)
Clean + Press: WU, 135 x 5, 155 x 5, 155 x 5 (155 is the highest I've gone with these)

Diet
Meal 1 - 2 english muffins, 1 whole egg, 2 egg whites, 1 scoop protein, 1 tbsp jam, 2g fish oil
Meal 2 - 3/4 cup rice, 240g chicken, couple tbsp sauce w/ tabasco
Meal 3 - Prior to workout: 15g protein/30g gatorade
During Workout: 60g sugar energy drink
Meal 4 - PostWorkout: 1/2 banana, 1.5 scoops protein, 3/4 cup milk, 1 tbsp pb

Rest of the day I dunno? But so far macros are: 217g carbs/120g protein/24g fat ---Try to get 350-400g carbs, 210g protein, 50g fat

heathj
04-03-2005, 05:14 PM
Sunday, April 3, 2005

Opening day of baseball. Boo ya, baseball has started! I am going to a Mariners game on the 10th, should be fun.

So my roommate is real weird. He dated this girl a while ago and then they had problems, argued all the time, blah blah blah. Anyway, as of late he has started hanging out with her very often. Says he's not going out with her, but she spends more time with her than I do with my girlfriend (and I see her every day). Its kinda sad how he says he doesn't like her like that, but obviously he's obsessed. They eat tons of meals together, use OUR food, and it makes me mad. I rarely eat our food with my girlfriend and I together, and when I do, she brings some to add. This girl never brings her own, so they use twice as much. F*cking pisses me off. god damn stupid mother f*cker. Anyway......

Diet
Meal 1 - 1 cup raisin bran (1.5g f/47g c/4g p) w/ 1/2 cup milk (1g f/6g c/4g p) (Woke up at 8am, only choice)
Meal 2 - 1 cup coffee w/ cream/sugar, 1 energy drink(35g carbs), protein bar(9g f/32g c/32g p)
Meal 3 - Some chips
Meal 4 - Bagel (2.5g f/54g c/9g p), can of tuna (1.5g f/0g c/35g p), 15g cheese (5g f/4g p)
Edit: Meal 5 - 4 cookies...mmm....bah
Meal 6 - ~350g chicken and a buttload of vegetables
Gonna drink a protein shake soon(11pm) with 2g fish oil...2 scoops: 42g pro/6g f/4g c

194g carbs/33.5g fat/195g protein

Don't plan on eating many more carbs...maybe some salads, broccoli, etc...Might need to go to the store for some more protein sources.

Might take a nap or just go to bed real early. Went to bed at 3am, woke up at 8am...goddamn daylight savings.

heathj
04-04-2005, 07:45 PM
Monday, April 4, 2005
Depletion Workout -

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 205 x 15, 15
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
Standing Calf, donkey, standing - 1st round: 100 x 15, 220 x 15, 100 x 15 2nd: 100 x 15, 220 x 15, 100 x 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
(All sets supersetted)
---Workout time: 50 minutes--- (20 minutes less than last Monday!)

4 minutes on treadmill after workout. Was gonna shoot 5-10 minutes, but machine shut off at 4 minutes. That was after 3 treadmills already didn't start.

Worked out by myself today, training party got off work late, plus he is lazy and rarely is consistent with his workouts.

Diet
Meal 1 - 4 egg whites, 1 whole, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil, 5mg yohimbine hcl
Meal 2 - 1 can chicken, 1 tbsp ff ranch, 2 cups lettuce, 1g fish oil, 5mg yohimbine hcl
(Still to eat:)
Meal 3 - 240g chicken, 1 tbsp ff ranch, 3 cups lettuce/broccoli, 1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
Meal 4 - 1 tortilla, 25g cheese, 60g scoop protein, 2g fish oil

JustinF
04-05-2005, 07:13 AM
:lurk:

Sessions are looking ace, and brutal.

heathj
04-05-2005, 08:23 PM
Tuesday, April 5, 2005

Thanks Justin, intense workouts they are...

Hack Squat, Leg Ext. - 1st round: 90 x 15, 100 x 15, 15 2nd: Leg Press - 230 x 15, 15, 15
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, Diff. Machine - 80 x 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
Pulldowns - 1st round: 80 x 15, 15, 15 2nd: 80 x 15, 15, 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing Calf, donkey, standing - 1st round: 100 x 15, 180 x 15, 100 x 15 2nd: 100 x 15, 180 x 15 (Didn't do 3rd set...hit ankle on a machine, hurt bad)
BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
(All exercises/sets supersetted)
---Workout time: ???---

Felt like puking right before I started 2nd round...ugghh...I hate these depletion workouts.

Diet
Meal 1 - 4 egg whites, 1 whole, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil
Meal 2 - 1/2 english muffin, 15g cheese, 1 can tuna, 1g fish oil, 5mg yohimbine hcl
Meal 3 - 240g chicken, 1 tbsp ff ranch, 1 tortilla, (forgot cc...eat soon)1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
(Not eaten:)
Meal 4 - 2 cups broccoli, 15g cheese, 90g turkey, 30g scoop protein, 2g fish oil

Hopefully that Thermocin comes soon.

heathj
04-05-2005, 08:27 PM
Anyone wanna change my journal title to:

"8 weeks of UD2"

Thanks.

heathj
04-05-2005, 09:18 PM
Bodyfat at 12.5%

Lost 2mm on axilla and supraillic...everything else does not seem to be moving.

dw06wu
04-05-2005, 10:39 PM
Can you or anyone else comment on alcohol use during this diet? I have given up the sauce for my 4-week cycle. Man I love my sauce. I love it.

If it's acceptable to drink to excess on a carb load day then I would be in heaven!!!

JustinF
04-06-2005, 06:11 AM
Anyone wanna change my journal title to:

"8 weeks of UD2"

Thanks.

All set. Looking good, again.

heathj
04-06-2005, 12:44 PM
All set. Looking good, again.

Thanks...and thanks, appreciate it.


Can you or anyone else comment on alcohol use during this diet? I have given up the sauce for my 4-week cycle. Man I love my sauce. I love it.

If it's acceptable to drink to excess on a carb load day then I would be in heaven!!!

As with all diets, alcohol is one of the things you want to stay away from. On the refeed day, I would say its alright to have a few beers. The best possible way would be 0 beers, so you are in tip top shape for the power workout. But 4-6 beers won't hurt you.

heathj
04-06-2005, 03:10 PM
Wednesday, April 6, 2005
Workout -
*Biked to campus (uphill the whole way, what a bitch)
*Ran/walked on the treadmill for 20 minutes. I need to get in running shape, as to get full points on two seperate days in my PE 301 class, I need to run 1.77 miles in 12 minutes. As of now...no way!
*Biked back from campus (Uphill the whole way...haha, no, downhill fools!)

Diet
Meal 1 - 4 egg whites, 1 whole, 15g cheese, 90g ham, 8 oz. milk, 1g fish oil, 5mg yohimbine hcl (**Where's my thermocin?!!)
(Still to eat)
Meal 2 - 1/2 english muffin, 15g cheese, 1 can tuna, 1g fish oil, 5mg yohimbine hcl
Meal 3 - 240g chicken, 1 tbsp ff ranch, 1 tortilla, 1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
Meal 4 - 2 cups broccoli, 15g cheese, 90g turkey, 30g scoop protein, 2g fish oil

Down to my last chicken breast. Need to go do some grocery shopping and buy some chicken, turkey, ham, broccoli, lettuce, and cottage cheese.

So I got into PE 491 (Field Experience). I guess all it is, is attending an adult fitness class at night three days per week. I will be playing sports with the adults (hockey, soccer, etc...) Then five hours in the week on top of those three I have to work on the newsletter, maintenance on equipment, etc. Doesn't seem like much for field experience??

heathj
04-07-2005, 05:01 PM
Thursday, April 7, 2005
Final Depletion

Leg Press - 490 x 12, 12
Reverse Leg Curl - 75 x 12, 12
Leg Extension - 120 x 12, 12
Standing Calf, donkey, seated, standing - 120 x 12, 315 x 12, 90 x 12, 120 x 12
Flat BB - 220 x 12, 10
Cable Rows - 120 x 12, 150 x 12
Incline BB - 135 x 12, 155 x 12
Pullups - BW x 12, 12
Upright Rows - 80 x 12, 100 x 12 (Form sloppy on last couple)
DB Curls, BB Curls - 40 x 10/10, 70 x 10
Rope Pushdown (Single Pulley) - 40 x 12, 12 (Usually double pulley)

Diet
Meal 1 - 4 egg whites, 1 whole, 15g cheese, 90g ham, 8 oz. milk
Meal 2 - 1 can tuna, 1/2 english muffin, 15g cheese
Meal 3 (45 min before workout) - Bagel w/ light jam, 40g protein
After workout:
Protein shake (1/4 cup milk, 1/4 cup orange juice, 1/2 container yogurt, 1.5 scoops protein, 2 cups-pineapple, mango, mixed berries) ~5g fat/35g protein/90g carbs
Rice Bowl - 4.5g fat/20g protein/83g carbs

Wasn't really sure how to do the carb load today as I have indoor hockey to play at 5:30pm. I figured it'd be good to get some carbs in before my workout, then get some after, then just go play hockey and continue loading. Don't wanna get too full though. So my day went:
low carb-prefood-workout-carb load-hockey-carb load

heathj
04-07-2005, 09:45 PM
Wow I'm totally destroyed. The hockey these past two days killed me. Especially after my workout today. Maybe soccer will be a little better next week.

Got my Thermocin today. My roommate found it in his front seat...weird place for the mailman to put it. Start that sh*t Monday!

Gonna go have a sparks, maybe a few other beers. Roommates 22nd birthday.

heathj
04-08-2005, 02:33 PM
So far since my workout ended I've ate:

Protein shake (1/4 cup milk, 1/4 cup orange juice, 1/2 container yogurt, 1.5 scoops protein, 2 cups-pineapple, mango, mixed berries) ~5g fat/35g protein/90g carbs
Rice Bowl - 4.5g fat/20g protein/83g carbs
1 sparks (~50g carbs??)
1 olympia beer
3 cups raisin bran w/ 1.5 cups milk (158g carbs)
1 cup cinnamon toast crunch (24g carbs)
2 onion bagels (108g carb)
multiple pretzels
2 cups raisin bran, 1 cup cinnamon toast crunch w/ 1.5 cups milk (135g carbs)
1 emerald city smoothie (5g fat/45g pro/180g carbs)
+10g creatine
2 cinnamon raisin bagels (116g carbs)
2 servings graham crackers (50g carbs)
2 cups milk (24g carbs)

About 500g more of carbs to go for today.

heathj
04-10-2005, 08:00 PM
Saturday workout -

Conventional Deadlifts - 315 x 6, 6, 365 x 5
Flat DB Press - 100 x 6, 6, 8
Front Squat - 185 x 5, 5, 5
DB Shrugs - 100 x 10, 10, 10

100's were the highest they had, hence the high reps on db press and shrugs.

heathj
04-11-2005, 09:20 PM
Monday, April 11, 2005
Depletion Workout -

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 205 x 15
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: Diff. Curl - 80 x 15, 60 x 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
Smith BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
Standing Calf, donkey, seated - 1st round: 100 x 15, 225 x 15, 70 x 15 2nd: 100 x 15, 225 x 15, 70 x 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
(All sets supersetted)
---Workout time: =44 minutes!! Damn, getting that time down!!

Worked out by myself today. Right after workout, I ate, then went straight to a softball game. Then straight after that went to play indoor soccer for 45 minutes.

Diet
Meal 1 - 4 egg whites, 2 whole, 1 scoop protein powder, 1/2 butt end bread slice, 2 pills thermocin
Meal 2 - 1 can tuna, 1/2 english muffin, 15g cheese, 2g fish oil, 2 pills thermocin
Meal 3 - 240g chicken, 1 tbsp ff ranch, 1 cup lettuce, 1 tortilla, 2 tbsp coconut milk, 2g fish oil
(Still to eat-)
Meal 4 - 1/2 cup cottage cheese, 60g scoop protein, 2g fish oil

I am destroyed. Time to study for my final tomorrow. Got another depletion workout tomorrow and another softball game. Ouch, I'm gonna hurt Wednesday.

galileo
04-12-2005, 06:58 AM
How's the progress coming? I think I lost from 0.5%-1.0% a week while on UD2, depending on my cardio-work. The bonus was my weight stayed the same.

heathj
04-12-2005, 10:07 AM
I don't seem to see much difference this second round. Maybe I'm not doing enough cardio. It usually does take me a lot to lose bodyfat. I just started thermocin yesterday and joined that adult fitness class for school last week. Also we have started softball games for our third year. Maybe with the thermocin+adult fitness+extra cardio+softball(even though this requires little sweat), I'll lose some bodyfat quick!

I do seem to be getting a little more vascular and my chest is slowly popping out. I feel as if weekends may help me gain some weight back. I measured myself on a scale the other day and it said I was 218. Different scale then usual, but up 9 pounds? Ugghh...I don't know. F*ck.

Workout later (around 2:30pm) then a softball game at 4pm, then maybe some cardio or something after. Ouch, it's 9am and I got class until 2pm!

galileo
04-12-2005, 10:21 AM
+9 is typical for the refeeds. I'd weigh myself on Monday morning for a somewhat consistent result.

heathj
04-12-2005, 04:10 PM
Yeah I usually take my weight Tuesday night on my girlfriend's scale.

Tuesday, April 12, 2005

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
Smith BB Rows - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
Standing Calf, donkey, seated - 1st round: 100 x 15, 225 x 15, 70 x 15 2nd: 100 x 15, 225 x 15, 70 x 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
DB Curl - 1st round: 25 x 15, 15 2nd:BB Curl - 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
(All exercises/sets supersetted)
---Workout time: 41 minutes!--- (I am getting TOO good at these depletion workouts. Not sure if I'm getting too low of time. Almost passed out during workout.

10 minutes on the elliptical after workout. In an hour I have a softball game. Maybe some running afterwards, I dunno.

Diet
*2 pills thermocin before meal
Meal 1 - 4 egg whites, 2 whole, 2g fish oil, 1 scoop protein powder
*2 pills thermocin before workout
Meal 2 - 1 slice wheat bread, 15g cheese, 1 can tuna
(Not eaten-)
Meal 3 - 240g chicken, 1 tbsp ff ranch, 1 tortilla, 1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
Meal 4 - 2 cups broccoli, 15g cheese, 90g turkey, 30g scoop protein, 2g fish oil

heathj
04-13-2005, 04:01 PM
Wednesday, April 13, 2005

Weight: 207

Training -
*Biked to campus (~2 miles uphill)
*Elliptical for 10 minutes
*Walked for 5 minutes (4.2mph)
*Ran for 5 minutes (7.2mph)
*Walked for 7 minutes (3.5mph)
*Ran for 3 minutes (6.7mph)
*Walked 1/3 mile to cool down
*Biked back to my house
***Will be playing 45 minutes of indoor soccer later tonight as well.

Diet
Meal 1 - 4 egg whites, 1 whole, 84g ham, 15g cheese, 2g cod liver oil, 6 oz. coffee, 2 pills thermocin
Meal 2 - 1 can tuna, 1 slice low-carb bread, 20g cheese, 3/4 banana, 1 scoop protein
(Still to eat-)
2 pills thermocin before soccer
Meal 3 - 150g chicken, 1 scoop protein, 1/2 cup cottage cheese, 1 low-carb tortilla, 1 tbsp ff ranch, 2 tbsp salsa, lots of hot sauce, lettuce, 2g cod liver oil
Meal 4 - 2 cups broccoli, 84g turkey, 2 scoops protein, 2g cod liver oil

Macros: 73g carbs/235g protein/42.5g fat = 1614 calories

(Usually won't have the banana, so minus about 16-20g carbs, and 80 calories)

Switched from salmon oil to cod liver oil because I bought a bottle of cod liver oil for $12 at costco for 500 pills.

heathj
04-13-2005, 04:19 PM
Thinking about doing a triathalon. It's a mini one that my schools puts on.

400 yard swim, 10 mile bike ride, 3.5 mile run

The bike ride would be a cake walk, the run...not so sure about and the swim? Well, thinking about starting to swim every so often at the school's pool.

It's on May 7th..so that gives me a month to prepare if I want. Gotta decide quick...I'll have to start running a lot if I want to be able to do it....hmm...

rookiebldr
04-13-2005, 06:45 PM
Bah, cardio!!! It's time to save the muscle and get huge. Well done on the diet, Heath.

Miss Rezza
04-13-2005, 07:58 PM
Everything looking awesome in here heath.

Good to see we have another cardio-bunny in the building ;)

Manveet
04-13-2005, 10:50 PM
I don't seem to see much difference this second round. Maybe I'm not doing enough cardio. It usually does take me a lot to lose bodyfat. I just started thermocin yesterday and joined that adult fitness class for school last week. Also we have started softball games for our third year. Maybe with the thermocin+adult fitness+extra cardio+softball(even though this requires little sweat), I'll lose some bodyfat quick!

I do seem to be getting a little more vascular and my chest is slowly popping out. I feel as if weekends may help me gain some weight back. I measured myself on a scale the other day and it said I was 218. Different scale then usual, but up 9 pounds? Ugghh...I don't know. F*ck.

Workout later (around 2:30pm) then a softball game at 4pm, then maybe some cardio or something after. Ouch, it's 9am and I got class until 2pm!


You could have also gained some LBM.

galileo
04-14-2005, 10:19 AM
Inspiration for you. (http://www.avantlabs.com/magmain.php?issueID=27&pageID=335)

heathj
04-14-2005, 05:10 PM
Thursday, April 14, 2005
Final Depletion

Leg Press - 450 x 12, 500 x 12
Reverse Leg Curl - 80 x 12, 12
Leg Extension - 120 x 12, 12
Standing Calf, donkey, seated, donkey - 60 x 12/12, 315 x 12, 90 x 12, 315 x 12
Flat BB - 220 x 11, 10 (wanted to try for 12 on the first set, but had no spot)
Incline Cable Rows - 100 x 12, 120 x 12
Incline BB - 135 x 12, 155 x 12
Pullups - BW x 12, 12 (Getting real easy...time to bring back the belt)
Upright Rows - 70 x 12, 100 x 12 (100 was a little easier doing 70 first, instead of 80)
BB Curls - 60 x 12, 12
Rope Pushdown - 70 x 12, 12

----Workout time: 49 minutes----

Indoor soccer in 1 hour.

Diet
Meal 1 - 4 egg whites, 1 whole, 15g cheese, 84g ham, 1 scoop protein, 2 pills thermocin
Meal 2 - 1 can tuna, ff bread, 15g cheese, 56g turkey, 1 scoop protein
Meal 3 (25 min before workout) - 1/2 bagel (29g carb), 20g protein, 2 pills thermocin
After workout:
2 bagels (116g carbs), 1 cup cereal (23g carb), 40g protein
2 burgers w/ cheese, onion, ketchup, mustard, buns
Protein shake (1/2 cup milk, 1/2 container yogurt, 1 scoop protein, 2 cups-pineapple, mango, mixed berries) ~5g fat/25g protein/90g carbs
4 cups cereal (133g carbs)
1 cup tuna helper


Thanks for the encouragement guys, always appreciated.

Felt very big at the gym today. Biggest I've ever felt. I felt eyes on me, men and women. God I rule.

heathj
04-15-2005, 08:06 PM
Friday-

3 cups raisin bran w/ 1.5 cups milk (158g carbs)
2 cinnamon bagels (116g carb)
3 servings pasta + sauce (145g carbs)
6 servings pancake mix + syrup (205g carbs)
1 emerald city smoothie (5g fat/45g pro/180g carbs)
+10g creatine
3 servings oatmeal (99g carbs)
5g creatine

About 200g more to go today.

Might drink some white russians tonight.

heathj
04-16-2005, 03:53 PM
Saturday, April 16, 2005

Those drinks definitely affected my performance in the gym today.

Workout -
Conventional DL - 135 x 6, 225 x 6, 315 x 3, 365 x 1, 405 x 1 Back into the 400's...boo ya!
Flat DB - 100 x 6, 110 x 5, 110 x 4 (no spot)
Front Squats - 135 x 6, 185 x 5, 205 x 5
DB Shrugs - 100 x 10, 130 x 10, 130 x 10 (130's used straps)
Clean + Press - 135 x 5, 135 x 5
Hang Clean - 155 x 5

Definitely would've hit 405 x 2 if I had more energy. I also didn't have any type of energy drink during my workout. Did pretty well though. 405 is the highest I've gone with deads in about 3 years. 205 is the highest i've ever gone with front squats.

Diet-
meal 1 - 3 egg whites, 1 whole egg, 56g ham, 2 cups milk, 1 bagel
meal 2 - 2 slices bread, 84g turkey, 1/2 tbsp mayo
meal 3 - 2 scoops protein, 1/2 bagel, 1 banana
**workout**
meal 4 - 2 scoops protein, 1 banana, 1 tbsp PB, 1 cup milk

heathj
04-17-2005, 09:03 PM
sunday -

3 egg whites, 1 whole, 2 slices low carb bread (28g carb), 84g ham
2 pills thermocin
protein bar (21g pro/7g fat/43g carbs)
protein bar (22g pro/4.5g fat/2g carbs)
300g chicken, 2 tbsp ff ranch, 2 cups salad (brocc, egg, lettuce), 1 tbsp dressing (8g fat)
2 pills thermocin

146g pro/26g fat/85g carbs

probably have a protein shake (40g) later and some fish oil, and ham/turkey and?? cheese

heathj
04-18-2005, 03:38 PM
Monday, April 18, 2005
Depletion Workout -

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
SM BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
Standing Calf, donkey, seated - 1st round: 100 x 15, 220 x 15, 70 x 15 2nd: 100 x 15, 220 x 15, 70 x 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
(All sets supersetted)
---Workout time: 40 minutes---

Forgot to do some running afterward. Oh well, got bball tonight and maybe I'll go on the treadmill afterward or something.

Diet
Meal 1 - 4 egg whites, 1 whole, 15g cheese, 84g ham, 2 pills thermocin
2 pills thermocin
workout
Meal 2 - 1 can tuna, 1 slice lowcarb bread, 15g cheese, 2g fish oil, 20g protein
Meal 3 - 200g chicken, 1 tbsp ff ranch, 1 lowcarb tortilla, 1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
Meal 4 - 84g turkey, 1-2 cups broccoli 60g scoop protein, 2g fish oil

Been working out on one meal instead of two lately. Allows me to make that second meal later in the day. It also decreases my appetite. Thermocin has also been great in helping with my appetite.

Started a new job today at Bellingham Millwork. Lumberyard. My roommate hooked me up with the job. I will be working around 20 hours per week and taking 10 credits (which is really 15 credits). Should be fun to see how UD2 plans around this, but hopefully it'll work.

RANT: So I have been receiving unemployment for the last 3.5 months. I called in the telecenter when I started school to see if I could still apply for benefits. They said yes, keep applying and we will also send you something in the mail to fill out to see if you can receive benefits while going to school without applying for jobs. So I kept applying for jobs and receiving benefits (The last 2 weeks). I get a letter in the mail today saying that they did not accept my offer to pay me while I go to school. They also say since they deny this request, they overpaid me since I've been going to school. So I owe the government $222. Which isn't much, but in my situation where I haven't had a job, only been receiving $400 month on a $300/month rent bill, and I just paid $1500 in tuition..it is a lot! I don't understand how they expect me to repay them. Stupid MOTHER F*CKERS! So I have to appeal this to a judge and see if he agrees with me or not. THEY TOLD ME TO KEEP APPLYING! what the f*ck...at least this helped with my aggression in the gym. Didn't even feel like passing out, like usual.

Pup
04-18-2005, 07:01 PM
Inspiration for you. (http://www.avantlabs.com/magmain.php?issueID=27&pageID=335)

I really like the looks of that tweaked version...i think i might try that this week...especially since i'd rather run tomorrow than do another f'in full body depletion workout.

*end of journal thieving*

Good progress you're making Heath :)

heathj
04-19-2005, 05:09 PM
Thanks Rob man. I see you're on UD2 as well.

Tuesday, April 19, 2005

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
Pulldowns - 1st round: 80 x 15, 15, 15 2nd: 80 x 15, 15, 15
Standing Calf, donkey, seated - 1st round: 100 x 15, 225 x 15, 60 x 15 2nd: 100 x 15, 225 x 15, 70 x 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
(All exercises/sets supersetted)
Workout time: 43 minutes

15 minutes on the elliptical after workout. Felt good. Softball game at 5pm.

Diet
Woke up at 7:30am - ate an apple
1:40pm - 4 egg whites, 2 whole, 84g ham, 15g cheese, 2g cod liver oil
*3 pills thermocin before workout
Meal 2 - 1 slice wheat bread, 15g cheese, 1 can tuna, 1 scoop protein
(Not eaten-)
Meal 3 - 200g chicken, 1 tbsp ff ranch, 1 tortilla, 1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
Meal 4 - 2 cups broccoli, 15g cheese, 90g turkey, 30g scoop protein, 2g fish oil

According to fitday my macros are about this: 1364 cals/51 fat/23 carbs/195 protein

Want to decrease cals for these last 4 or 5 weeks. Add a little more carbs if I eat a tortilla (which I ran out of, so I've just been eating chicken). I will take out both servings of cheese, to take fat down to about 37g...keep protein and carbs about the same. Making cals about 1236. Upping thermocin dose to six pills per day, two times of three or three of two, whatever. Weigh myself tomorrow.

Anthony
04-19-2005, 06:37 PM
Hey bitch, I posted in your journal.

heathj
04-21-2005, 04:13 PM
Thursday, April 21, 2005
Final Depletion

Leg Press - 450 x 12, 500 x 12
Reverse Leg Curl - 90 x 12, 12
Leg Extension - 120 x 12, 12
Standing Calf, donkey, seated, donkey - 120 x 12, 4pps x 12, 90 x 12, 4pps x 12
Reverse Grip Flat BB - 135 x 12, 185 x 7, 135 x 10 (Never ever done these....wanted to try. also had no spotter)
Incline Cable Rows - 110 x 12, 150 x 12 (damn i look big doing these)
Incline DB - 55 x 12, 70 x 10 (haven't done these in a year or so)
Pullups - BW x 12, 12 (real easy but my arms were too tired for me to try weighted)
Upright Rows - 50 x 12, 80 x 12 (lowered weight and slowed it down)
BB Curls - 70 x 12, DB Hammer - 30 x 12/12
Weighted Dips - +25 x 12, 12

----Workout time: ~50 minutes---- Lost track...also talked to someone for 3-4 minutes.

Basketball in 2 hours.

Diet
Meal 1 - 4 egg whites, 1 whole, 84g ham, 28g turkey, 1g fish oil, 2 pills thermocin
Meal 2 - 1 can tuna, low carb bread, 15g cheese, 1 scoop protein
Meal 3 (25 min before workout) - 1/2 bagel (29g carb), 20g protein
After workout:
Protein shake (1/2 cup pineapple, 1.5 cups raspberries, 2 scoops protein, 1 cup milk, 3/4 cup yogurt)
1 cup raisin bran, 1 cup golden grahams, 2 cups milk


Bodyfat on Tuesday night read 11.9%. Didn't spend the night at my gf's on tuesday night though so I didn't get to weigh myself Wednesday morning...we'll just have to wait until next week.

Work started Monday...but my first real day was yesterday. 7am-1pm. I was starving the whole time. I ate 1/2 apple, 1 banana and a 1/2 bagel until I was able to eat my eggs at about 1:30pm. I am going to have to prepare something. A protein shake or a low-carb protein bar, something...

JustinF
04-22-2005, 06:09 AM
Nice progress, bro. How much longer are you UD2ing?

heathj
04-23-2005, 08:18 PM
justin- thank, not sure, 4 more? or 5, i forget, quite stoned. ;)

saturday the 23rd-

i think i got 1500g carbs last night, i didn't really keep track of anything yesterday, but i know i ate lots of carbs and protein...fat might've been high as well.

worked 9 hours at my new job (8am-5pm)...bellingham millworks (lumberyard). lifted a lot of sh*t.

workout - good surprisingly after i worked for the first saturday in about 6 months....

SLDL - 185 x 5, 225 x 5, 275 x 5, 5 (wasn't sure how high to go on these, but 225 went up smooth, so i tried 275)
Flat DB BP - 100 x 6, 110 x 6, 5
Front Squats - 185 x 5, 225 x 5
DB Shrugs - 130 x 8, 140 x 8, 8
Clean + Press - 135 x 5, 165 x 3
Static holds w/ db - 120 x 20 sec., 120 x 20 sec. Holy **** this hurts my hands.counted one one thousand, two....

although i worked for 9 hours...i still had some energy to put up some pr's...
squats was a pr, figured f*ck it, go for 225...and i went down a good depth as well. db shrugs...i cheated and used straps, but it felt good in the trap area...and it was still heavy. clean + press...165 x 3, alright i guess, best i ever got.

diet -
meal 1 - 1 scoop protein, 1 banana
meal 2 - 20 oz. gatorade, 1 beef/ostrich stick(14g p/1.5g f/3g c)
Meal 3 - Bob's Aloha burger w/ fries...beef, swiss, tomato, pineapple, bun, fat, fat, fat...
Meal 4 - 32 oz. gatorade
Meal 5 - 2 whole eggs, 2 slices ham, 2 slices wheat bread, diet 7up *I'm home! yay.
meal 6 - protein shake (50g opticen, 20g protein, 2 cups fruit, 1 cup milk, 1 banana)

so about 130g protein...carbs and fat...more fat than i want...shouldn't have gotten fries...fat glutton pig mother f*cker...oh well, good night!

galileo
04-25-2005, 02:53 PM
Excellent work. Your strength days are continually increasing, which is a pleasant effect of UD2. Good job!

heathj
04-25-2005, 04:45 PM
monday april 25, 2005

gal - yeah strength is going up well. i love it!! statics hold are dopeness. and...thank you :D

**
6 hours of work (lifting lumber, standing up 2"x10"x20' boards,etc...quite a workout

Depletion Workout -

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
SM BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
Standing Calf, donkey, seated, donkey - 1st round: 100 x 15, 225 x 15, 70 x 15, 225 x 15 2nd: 100 x 15, 225 x 15, 70 x 15, 225 x 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
(All sets supersetted)
---Workout time: 40 minutes ---

16 minutes elliptical afterward (15 forward, 1 backward)

Standing calves hurt my shoulders as they are quite sunburnt...do I dare go back out into the sun? ....hell yes, its like 70 out here!

Diet
6:30am - 1 scoop protein, 1 banana, 2 pills thermocin
1:30pm - 4 egg whites, 1 whole, 84g ham, 2 pills thermocin
3:45pm - 1 can tuna, 1 slice lowcarb bread, 15g cheese, 2g fish oil, 1 scoop protein
Still to go -
2 pills thermocin
7:00pm - 200g chicken, 1 tbsp ff ranch, 1 lowcarb tortilla, 1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
10:00pm - 84g turkey, 1-2 cups broccoli 60g scoop protein, 2g fish oil

Been avoiding the ff ranch and lowcarb tortilla lately....takes my carbs down...as well as protein a bit.

JustinF
04-25-2005, 04:50 PM
justin- thank, not sure, 4 more? or 5, i forget, quite stoned. ;)

LOL. Nice.

heathj
04-26-2005, 04:26 PM
Tuesday, April 26, 2005
Depletion Workout -

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
SM BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
Standing Calf, donkey, seated - 1st round: 100 x 15, 225 x 15, 70 x 15 2nd: 100 x 15, 225 x 15, 70 x 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 40 x 15, 50 x 15 (accident on the 40...)
(All sets supersetted)
---Workout time: 40 minutes--- Beginning to like these shorter workouts.

12 minute run at 8:00am for class (1.6miles) --Damn, been a long time.
15 minutes elliptical after workout.

Diet
1:30pm - 4 egg whites, 1 whole, 84g ham, 1/2 package leanbody pro bites, 1g fish oil, 3 pills thermocin
workout
Meal 2 - 1 can tuna, 1 slice lowcarb bread, 20g cheese, 1g fish oil, 20g protein, 1/2 package leanbody pro bites
3 pills thermocin
Meal 3 - 200g chicken, 1 tbsp ff ranch, 1 lowcarb tortilla, 1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
Meal 4 - 84g turkey, 1-2 cups broccoli, 60g scoop protein, 2g fish oil

Woke up at 8am to ****ing go on that run for class, then I wasn't able to eat until I got back from my other classes, 5 1/2 hours later! damn was I ****ing hungry. Popped 3 thermocin and ate....took my appetite down quite a bit. thank you thermocin...I forgot to take some in the morning.

getfit
04-26-2005, 04:49 PM
Tuesday, April 26, 2005
Depletion Workout -

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
SM BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
Standing Calf, donkey, seated - 1st round: 100 x 15, 225 x 15, 70 x 15 2nd: 100 x 15, 225 x 15, 70 x 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 40 x 15, 50 x 15 (accident on the 40...)
(All sets supersetted)
---Workout time: 40 minutes--- Beginning to like these shorter workouts.

12 minute run at 8:00am for class (1.6miles) --Damn, been a long time.
15 minutes elliptical after workout.

Diet
1:30pm - 4 egg whites, 1 whole, 84g ham, 1/2 package leanbody pro bites, 1g fish oil, 3 pills thermocin
workout
Meal 2 - 1 can tuna, 1 slice lowcarb bread, 20g cheese, 1g fish oil, 20g protein, 1/2 package leanbody pro bites
3 pills thermocin
Meal 3 - 200g chicken, 1 tbsp ff ranch, 1 lowcarb tortilla, 1/2 cup cottage cheese, 2 tbsp coconut milk, 2g fish oil
Meal 4 - 84g turkey, 1-2 cups broccoli, 60g scoop protein, 2g fish oil

Woke up at 8am to ****ing go on that run for class, then I wasn't able to eat until I got back from my other classes, 5 1/2 hours later! damn was I ****ing hungry. Popped 3 thermocin and ate....took my appetite down quite a bit. thank you thermocin...I forgot to take some in the morning.

dropped in to say :hello:

PowerManDL
04-26-2005, 05:25 PM
Noticing your volume on the depletion workouts, I think that's the biggest thing I'll have to work on from this week on. I hit about 50% of yours on legs, and maybe 25% on the bigger parts of the upper body (though that was a fux0r, not intentional).

I did fairly well last week even so, but I'd have to wonder how much better I'd do with a higher workload on the depletion stuff.

For some reason I just can't bring myself to do full-body workouts, though.

heathj
04-26-2005, 09:39 PM
bf ~11.5-11.6%

weight: tomorrow morning

Manveet
04-26-2005, 09:51 PM
Noticing your volume on the depletion workouts, I think that's the biggest thing I'll have to work on from this week on. I hit about 50% of yours on legs, and maybe 25% on the bigger parts of the upper body (though that was a fux0r, not intentional).

I did fairly well last week even so, but I'd have to wonder how much better I'd do with a higher workload on the depletion stuff.

For some reason I just can't bring myself to do full-body workouts, though.

I found splitting the regular 2 depletion workouts into 4 smaller sessions worked out much better for me. Essentially, I would do an AM and PM session on both Days 1 and 2 of the diet. I would tend to do upper body in the AM and lower body in the PM. I wasn't spending any extra time in the gym either, since each of the 4 sessions were very short.

Manveet
04-26-2005, 09:55 PM
Still looking steady with the UD2.0, nice work.

galileo
04-27-2005, 06:15 AM
pwn4g3

heathj
04-27-2005, 03:37 PM
I'm at lab and bored. Didn't have a chance to weigh myself on the normal scale and the normal time. scale at school says 210 lbs., but last thursday or wednesday it said 218...so i know i'm dropping weight at least. I'd say I'm around 205 lbs.

Worked 6 hours this morning. Cardio later today.

Diet
Meal 1 - 1 banana, 1 scoop protein, 2 pills thermocin
2 cups coffee w/ light sugar/cream
Meal 2 - 4 egg whites, 1 whole, 84g ham, 4 wheat thins, 4 chips, 1 bite pasta shells, 1g fish oil, 2 pills thermocin (pasta, thins, and chips...bah, better than the donut i almost ate at work!)
Still to go:
Meal 3 - 1 can tuna, 1 scoop protein, 1 slice LC bread, 1g fish oil, 2 pills thermocin
Meal 4 - 200g chicken, 1 tortilla, 1 tbsp ff ranch, 1 cup lettuce, 1/2 cup CC, 2g fish oil
Meal 5 - 2 cups broccoli, 84g turkey, 1 scoop protein, 2g fish oil
cals: 1480 - 79g carbs/219g protein/32g fat (monday/wednesday)
cals: 1400 - 59g carbs/219g protein/32g fat (tuesday/thursday morn...lil' less thurs morn)

Work days I eat an extra banana...which I need in the morning...I burn it off quite easily. Diet going well though. May drop carbs next week to 45-50.

getfit - thanks for droppin' in...come back any time.

matt - yeah the first couple weeks i did ud2 i didn't know that the volume was supposed to be so high, but then i did some more researching and pow, had to double that ****. I've found that after about 3-4 weeks of doing the full body all at once I got used to it. My stamina has gone up, strength, everything. Its tough, but I think I got some good exercise combinations to allow me to get my workout done. I also have dropped my depletion workout times from 70 minutes to 40 minutes. I just power that **** out. Good luck.

veet - thanks man. I'm hoping to get to 9.5-10% by the time this is all over in late may/early june. i might try for 9-10 weeks, instead of 8, but it all depends on how well these next 4 weeks go.

gal - damn straight pwn4g3. I own this ud2 ****. well, at least the workouts ;)

galileo
04-27-2005, 06:09 PM
Light sugar/cream? Man, you don't take this diet as word-for-word as I do, lol.

I think I want some low carb tortilla wraps.

heathj
04-28-2005, 09:39 PM
bah shuddup :p those low carb wraps are good. 11g protein/14g carbs

Thursday, April 28, 2005
Final Depletion

Leg Press - 450 x 12, 500 x 12
Reverse Leg Curl - 90 x 12, 12
Leg Extension - 120 x 12, 12 (easy)
Standing Calf, donkey, seated, donkey - 130 x 12, 4pps x 12, 90 x 12, 4pps x 12
Flat BB - 220 x 12 (little help on last rep), 220 x 6 + 3 (didn't take enough time inbetween sets)
Incline Cable Rows - 110 x 12, 150 x 12
Incline BB - 135 x 12, 165 x 12
Pullups - BW x 12, 12 (easy as pie now)
Upright Rows - 70 x 12, 90 x 12
Alt. DB Curls - 40 x 12/12, 12/12
Weighted Dips - +25 x 12, 12 (up weight to +35 next week)

30 minutes hard sprinting (ultimate frisbee) between meal 5 and 6.

Diet
meal 1 - 4 egg whites, 1 whole egg, 84g ham, 1g fish oil, 2 pills thermocin
meal 2 - 1 slice LC bread, 1 can tuna, 1 scoop protein, 15g cheese, 1g fish oil
meal 3 - 84g turkey, 1 scoop protein
meal 4 - 1 slice bread w/ 2 tbsp jam, 1 scoop protein (pre-w/o)
meal 5 - 2 cups raisin bran, 1 cup life, 1 1/2 cups milk (post-w/o)
meal 6 - 1 yogurt, 1 harvest bar, 1 onion bagel, 2 slices bread, 1 tbsp PB, 2 tbsp jam
meal 7 - 3 cups frosted mini wheats

galileo
04-29-2005, 06:14 AM
I have a few packages of low-carb tortillas at home and I often make low-carb quesadillas. They are 70kcals 4g fat, 7g carbs (3g fiber) 4g protein. Not too bad.

heathj
04-30-2005, 09:08 PM
friday 29 of april -
carb load

i think i got about 1300-1400g carbs. Protein was high and fat was medium-low. i did eat a donut and part of a candy bar though. also had 20g creatine. used 2-3 scoops of gatorade. good way to get extra carbs, and also drink creatine taste free.

saturday 30 of april -
work/power workout

worked 9 hours. wasn't too tough, but still did a bunch of lifting.

Sumo DL - 135 x 6, 225 x 6, 315 x 4
Conventional DL - 365 x 5, 375 x 4 (Belt whenever I go above 315 now...)
Flat DB - 100 x 6, 110 x 6, 110 x 4
Front Squat - 135 x 6, 185 x 4, 225 x 6
DB Shrugs - 130 x 10, 140 x 10 (straps for both), 90 x 10 (hands FRIED!)
Clean + Press - 135 x 5, 135 x 5 (burnt out)

PR'd on DL again, thats good. Some douchebag old man was yelling out "somebody needs to check this guy out, is 225 ok? haha..." I wanted to slap him...then he was like, 315? 365? bah! Squats were kinda tough on 185, form wasn't all that great, but I said **** it, I got 225 x 5 last week, I'm going for it again, and I squeezed out another rep! My hands were fried after lifting wood all day and then doing this workout...ouch.

Diet -
meal 1 - 2 slices toast, 2 tbsp jam, 1 tbsp PB
snack - 1/2 donut (at work)
meal 2 - turkey ranch swiss sub from quiznos, 20 oz. sprite (at work...for free)
meal 3 - 2 eggs, 56g ham, 2 slices bread
meal 4 - protein shake (1/2 banana, 1/2 yogurt, 1.5 scoops protein, 3 big strawberries, 7 oz. milk)
meal 5 - 1.5 scoops protein, 1 onion bagel

galileo
04-30-2005, 09:30 PM
Good job, but I don't get the old man story.

heathj
05-01-2005, 11:58 AM
oh just this weirdo that kept talking, and to me. i don't like when people talk at the gym, especially when i don't talk back to them. he was basically saying in a joking manner "is this kid alright to do 225...someone come over here and check on this, its heavy weight...that's ok i only do 300(really sarcastic), etc, etc"...****ing dumbass. so i pumped out 375 x 4...

heathj
05-02-2005, 04:45 PM
Monday, May 1, 2005
Worked 6 hours (7am-1pm)

Depletion Workout -

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
SM BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
donkey, seated, donkey - 1st round: 3pps x 15, 70 x 15, 3pps x 15 2nd: 3pps x 15, 70 x 15, 3pps x 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
(All sets supersetted)
---Workout time: 40 minutes---

20 minutes on the Elliptical afterwards. Really easy. Indoor floor hockey in 1 hr 45 min.

Diet
Meal 1 - 1 banana, 1 scoop protein, 2 pills thermocin
Meal 2 - 4 egg whites, 1 whole, 84g ham, 1g fish oil, 2 pills thermocin
Meal 3 - 1 can tuna, 1 slice lowcarb bread, 15g cheese, 2g fish oil, 20g protein
Still left:
2 pills thermocin
Meal 4 - 200g chicken, 2 cups beans/peppers, 1/2 cup cottage cheese, 3g fish oil
Meal 5 - 2 scoops protein, 2g fish oil

Trying to find where I can eliminate some carbohydrates. I may increase chicken intake in my third main meal, and take out the lowcarb tortilla and possibly cottage cheese. Maybe make chicken 250-300g and just put a little bit of ranch on top or something.

I was also curious as sometimes I put teriyaki sauce on my chicken, which has some carbs. But certainly some of the sauce burns off, so I'm wondering how much stays on...

heathj
05-03-2005, 10:41 AM
Bored in lab...

Weight is 203 Tuesday morning (today). That is a drop in 4 pounds over the last 2 weeks. So doing good. Not sure how bodyfat is going down, but my ab measurement doesn't seem to be dropping very quickly. My chest measurement however has gone down a significant amount since I started this diet.

I'm still not 100% sure where to measure for the hip? Anyone have a specific spot they can explain to me?

galileo
05-03-2005, 10:48 AM
I just do 3-site (pec/ab/quad). It's good enough for progress, most of the time.

heathj
05-03-2005, 12:48 PM
and what formula do you plug that into?

ryuage
05-03-2005, 01:11 PM
i would imagine the pollock equation, if you want a program for the ab/pec/thigh equation ( all you have to do is plug in the #'s and your age... and sex ) let me know

galileo
05-03-2005, 01:23 PM
If my webserver wasn't down, I'd give you the calculator that I wrote. What's your email?

FWIW - my calculator is THE BEST.

heathj
05-03-2005, 03:13 PM
heathjones3@hotmail.com

I use this:

heathj
05-03-2005, 07:35 PM
Tuesday, May 3, 2005
Weight: 203
Bodyfat: 11.3%

Weight is taken in morning, bodyfat taken at night. My abdomen measurement is still high, sitting at around 18-19mm...I don't understand why it won't go down. Chest is getting more cut and arms...abs coming out a little bit. So far in this process...about 12 weeks total with a week break in there, I have lost 11 pounds and about 3% bodyfat. Gone from 183.6lbs LBM/30.4lbs fat to 180.1lbs LBM/22.9lbs fat (-7.5lbs fat/-3.5lbs LBM). Alright I guess, see others get way better results...but its good for me. (Diet's probably not perfect)

Depletion Workout -

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
SM BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
Standing, seated, donkey - 1st round: 100 x 15, 70 x 15, 3pps x 15 2nd: 100 x 15, 70 x 15, 3pps x 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
(All sets supersetted)
---Workout time: 40 minutes---

15 minutes on elliptical afterwards. Softball game for an hour as well. We won 10-4, and I hit a single, double, triple, and like 4 rbi's :)

Diet
Meal 1 - 1 banana, 2 scoop protein, 3 pills thermocin
Meal 2 - 4 egg whites, 1 whole, 84g ham, 2g fish oil, 3 pills thermocin
Meal 3 - 1 can tuna, 1 slice lowcarb bread, 15g cheese, 20g protein
Still left:
Meal 4 - 200g chicken, 2 cups beans/peppers, 1/2 cup cottage cheese, 3g fish oil
Meal 5 - broccoli, protein, fish oil

heathj
05-04-2005, 03:30 PM
Here are some very unpumped pics from last night. Angles are a little off as well. Sorry they're a little big.

Blood&Iron
05-04-2005, 04:06 PM
Your legs (calves especially) are insane.

Nice work.

heathj
05-04-2005, 08:05 PM
Thanks B&I. I love my calves. I work hard on them.

Wednesday, May 4, 2005
Work 7am-1pm
school 2-4pm
basketball 5:30-6:30pm
interview 7:30pm

no cardio, took a nap instead...that burns calories too, right? :D

Diet
Meal 1 - 2 tbsp trail mix, 1 scoop protein, 2 pills thermocin
Meal 2 - 1 whole egg, 1 egg white, 130g ham, 2g fish oil, 2 pills thermocin
Meal 3 - 1 can tuna, 1 slice LC bread, 15g cheese, 1g fish oil, 2 pills thermocin
Meal 4 - 1 LC tortilla, 1/2 lb. ground beef, 1/2 cup lettuce, 2g fish oil
Left:
Meal 5 - 1-2 cups broccoli, 1 scoop protein, 1/2 cup cottage cheese, 1g fish oil

Manveet
05-04-2005, 08:10 PM
Wow, you have an amazing set of legs there Heath!

galileo
05-04-2005, 08:50 PM
You look like the guy who plays a kid from Mad TV.

"Look what I can do!"

heathj
05-04-2005, 09:03 PM
stewart....nooooooo lemme do it!

heathj
05-05-2005, 04:55 PM
Thursday, May 5, 2005 (Cinco De Mayo)
Final Depletion

Leg Press - 450 x 12, 510 x 12
HS Leg Curl - 105 x 12, 12
HS Leg Extension - 90 x 12, 12
Standing Calf, donkey, seated - 120 x 12, 4pps x 12, 125 x 12
Flat BB - 220 x 10 + 2...little help on last two...don't know why?
Reverse Grip Flat BB - 185 x 8 + 2
Incline Cable Rows - 120 x 12, 150 x 12
Incline BB - 135 x 12, 175 x 10
Pullups - BW x 12, +25 x 8 + BW x 4 (DB fell out of the grips of my feet after rep 8...forgot my belt)
Upright Rows - 60 x 12, 90 x 12
Alt. DB Curls - 40 x 12/12, 45 x 12/12 (Daaayum...tough but sweet)
1-arm pushdowns(over/under) - 60 x 10/10, 60 x 10/10 (both arms got same rep #)

biked to school today for some cardio. soccer or something later for adult fitness class.

Diet
meal 1 - 1 scoop protein, 1/4 cup mixed nuts (almonds, peanuts, cashews), 1g fish oil
meal 2 - 1 slice LC bread, 1 can tuna, 15g cheese, 1g fish oil
meal 3 - 1 scoop protein, 2-3 tbsp mixed nuts, 1g fish oil
meal 4 - 1 scoop protein, 30g gatorade mix (pre-w/o)
meal 5 - 1.5 cups raisin bran w/ .5 cups milk, protein shake (.5 yogurt, .5 banana, .75 cups milk, 1.5 scoops protein, 2.5 strawberries) (post-w/o)

getfit
05-05-2005, 05:01 PM
your back double bi is great me likes! looking good heath :)

heathj
05-07-2005, 07:57 PM
thanks getfit :) I would say thanks ____ but I don't know your real name...may I be so cool as to have it? Thanks :p

Saturday, May 7, 2005
Worked 9 hours (8am-5pm)
Power Workout -

SLDL - WU, 275 x 6, 285 x 6, 6
Flat DB Press - WU, 100 x 6, 110 x 6, 110 x 5
Front Squat - WU, 185 x 5, 225 x 3(feet touching on both those sets), 235 x 5(not touching...about a foot apart...normal)
DB Shrugs - 130 x 10, 140 x 10, 150 x 10! (straps on all 3 sets...150! boo ya...highest db at the weightroom)
Clean + Press - 135 x 5, 155 x 5, 185 x 1!

Damn good workout. Always having good workouts even after 9 hours of labor. Front squat...I like the feet touching each other, makes it a TON harder though, never actually done that before. Clean + Press...I wanted 185, so I figured I'd go for it. It was a struggle to push up, but I got that mother ****er!!

Diet -
Meal 1 - 3 whole eggs, 2 slices bread, scoop protein?
Meal 2 - 20 oz. gatorade, mesquite bbq chicken w/ bacon QUIZNOS
Meal 3 - 2 scoops protein, 1 tbsp pb, 1 banana, 1 cup milk
Meal 4 - 32 oz. gatorade (During workout)
Meal 5 - 2 scoops protein (post-workout)

heathj
05-09-2005, 04:47 PM
hey gal that 3 site gave me 8.5% on a 7mm chest/17mm ab/7mm quad. I am not nearly that low. 8 site gives me 11.3%.

Monday, May 9, 2005
Worked 6 1/2 hours (7am-1:30pm)

Depletion Workout -

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15 (getting easy)
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15 (ditto)
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
SM BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
Standing, donkey, seated - 1st round: 100 x 15, 3pps x 15, 70 x 15, 2nd: 100 x 15, 3pps x 15, 70 x 15 (damn those donkey's killed me today)
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
(All sets supersetted)
---Workout time: 38 minutes--- (Down 2 minutes...what the hell...)

17 minutes of elliptical afterwards. Some sort of sport with the old folk in about 2 hours. (racquetball maybe?)

Diet
Meal 1 - 1 scoop protein, 56g turkey, 1g fish oil, 2 pills thermocin (no carbs..)
Meal 2 - 4 egg whites, 1 whole, 84g ham, 1g fish oil, 3 pills thermocin
Meal 3 - 1 can tuna, 1 slice LC bread, 25g RF cheese, 1 tbsp nuts, 1g fish oil
Still left:
1 pill thermocin
Meal 4 - 200g chicken, 2 cups beans/peppers, 1 scoop protein, 2g fish oil
Meal 5 - 84g turkey, 3/4 cup beans/peppers, 1/4 cup nuts, 1g fish oil

Should end up with: 197g pro/48g carbs/32g fat 1268 cals

Sunday's (5-8-05) diet looked like this:

1 slice bread, 2 whole eggs, 1g fish oil
1 scoop protein
1 slice bread, 1 can tuna, 25g lf cheese
1 slice bread, 1 whole egg, 3 egg whites, 2g fish oil
200g chicken w/ 1 tbsp ff ranch
1 apple
1 slice bread, 84g turkey, 25g lf cheese
2 scoops protein, 2g fish oil
2 tbsp nuts

96g carbs/218g pro/40g fat 1616 calories (perfect!)

heathj
05-10-2005, 07:44 PM
tuesday, may 10, 2005

workout -
same sh*t, new day.

bodyfat didn't seem to drop much. Plus I have a weird body. Checked my ab measurement earlier and said it was 16mm, then now it says 18mm. Same goes with other measurements...must've gained weight in the last few hours.

diet -
meal 1 - 1 scoop protein, 56g turkey
meal 2 - 4 egg whites, 1 whole, 84g ham, 1g fish oil, 3 pills thermocin
meal 3 - 1 can tuna, 1 slice lc bread, 25g rf cheese, 1g fish oil
LEFT:
meal 4 - 200g chicken, 1 tbsp ranch, 1.5 cups beans, 2g fish oil, 3 pills thermocin
meal 5 - 84g turkey, 1/4 cup nuts, green beans?, 2g fish oil

heathj
05-11-2005, 02:52 PM
wednesday, may 11, 2005
Weight (6:30am): 200!
--Weight is dropping at about 2 pounds a week the last few weeks (3 lbs. this week). Bodyfat measurements aren't going down too much, but I look way better in the mirror.
work 7am-1pm

35 minutes of lacrosse at 5:30pm

Diet
1 scoop protein, 56g turkey, 2 pills thermocin
1/2 bagel
4 egg whites, 1 whole, 84g ham, 1g fish oil, 2 pills thermocin
still left:
1 can tuna, 1 slice lc bread, 25g rf cheese, 1g fish oil, 2 pills thermocin
250g chicken, 1 tbsp ff ranch, lc tortilla, 2 tbsp PB (EEK!!), 2g fish oil
1/2 chicken bacon ranch from subway(scraped off ranch, only ate half bread, no olives) (Another oops)

Started debating quitting this diet and kinda cheated a bit with some PB and that sub which my girlfriend bought me (She thought it was my refeed). Also that half bagel was at work. They had me go buy 2 dozen bagels for everyone and I couldn't resist...so I ate a half of one.

REFEED TOMORROW: I need it, I am dying!

heathj
05-12-2005, 11:00 PM
uggh..thank god tonight came....here's my day.

thursday, may 11, 2005

final depletion workout. felt like i had no f*cking energy at all. Felt tired all day! Somehow managed a few pr's though, bench was bad though. Pure adrenaline...i was dying. *Rode bike to school twice and played lacrosse*

no spotter--
Leg press: WU, 450 x 12, 520 x 12(+10 PR)
HS leg curl: 100 x 12, 110 x 12(+10 PR)
lEg extensIOns: 120 x 12, 140 x 12(+20 PR...not too hard, but hurts after LP)
Standing calf, donkey, seated, donkey (LEFT LEG ONLY): 60 x 12, 135 x 12, 50 x 12, 135 x 12 (had to use help of right leg a little...trying to even these b*tches out)
Flat BB: WU, 225 x 8, 225 x 5 (Bah!)
INclinE cable rows: 120 x 12, 160 x 12(+10 PR)
Incline BB: 135 x 12, 165 x 12(easy)
PUllups: BW x 12, 12 (Forgot belt again! just went down farther then before)
BB UpriGht RowS: 60 x 12, 90 x 12
Seated French Press: 50 x 12 (Never done before...easy)
FLat SKulls: 90 x 12 (haven't done in a while...ouch)
Alt. db hammer curls(left/right): 40 x 12/12, 45 x 12/12 (arms looked huge)


7:20amwake up tired as sh*t. eat 56g turkey, scoop protein
go to class 8-9:15, then set up a meeting tomorrow morn. for pe 301.
9:30 eat 4 egg whites, 1 whole, 84g ham, 1g fish oil
study for 2 hours.
11:20 eat 1 slice lc bread, 1 can tuna, 25g rf cheese, 1g fish oil
2:15pm 2 scoops protein
2:20 1 scoop protein, 3/4 bagel w/ ff cream cheese
2:30-3:40 WORKOUT
eat 3 cups frosted flakes, 45g gatorade
lacrosse from 5:30-6:30pm
7pm-10pm have ate like 5 cups cereal, 1 bagel, 2tbsp ff cream cheese, 60g gatorade, 1 maple bar, 1 harvest powerbar, 3 cups milk, haganese(chinese food from grocery store..two servings of honey glazed chicken, & chicken fried rice)

PowerManDL
05-12-2005, 11:11 PM
You should do like I did and take 5mg of bromo so you can drop the cals down to 800 or so on the depletion days.

You'll be starving sure, but jumping into 5mg of bromo with no build-up will make you so loopy you won't care.

heathj
05-15-2005, 03:35 PM
i don't even know where to get that. 800 calories though? that is insane.

here's saturday may 14th for your enjoyment -
Work 9 hours...shoulder hurts a bit, workout? Not sure at this point.

Conventional DL - WU, 385 x 4(+10 PR), 395 x 2 (Was going to max, but too sore)
Flat DB - WU, 110 x 5, 110 x 5
Front Squats - WU, 225 x 4(+1rep)(feet together), 245 x 4(+10)(not together) ...The bar was slipping off my shoulders on both sets.
DB Shrugs - 120 x 8, 130 x 8, 150 x 8(straps on last set)
DB Static Holds - 120's x 32 sec., 120's x 26 sec.

Good workout. weird thing is I only **** once on saturday where most saturdays (Day after my refeed) I crap 4 times by 2pm.

heathj
05-16-2005, 05:42 PM
Monday, May 16, 2005
Worked 6 hours (7am-1pm)

Depletion Workout -

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15 (getting easy)
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15 (ditto)
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
SM BB Row - 1st round: 135 x 15, 15, 15 2nd: 135 x 15, 15, 15
Standing, donkey, seated - 1st round: 100 x 15, 135 x 15(left leg only), 70 x 15, 2nd: 100 x 15, 135 x 15(left leg only), 70 x 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing BB Curl - 1st round: 40 x 15, 15 2nd: 40 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
(All sets supersetted)
---Workout time: 39 minutes---

15 minutes on the elliptical afterward. I think floor hockey tonight.

Diet
Meal 1 - 1 scoop protein, 56g turkey, 2 pills thermocin
Meal 2 - 4 egg whites, 1 whole, 84g ham, 1g fish oil
Meal 3 - 1 can tuna, 1 slice LC bread, 15g RF cheese, 1g fish oil, 3 pills thermocin
Still left:
1 pill thermocin
Meal 4 - 200g chicken, 2 cups beans/peppers, 1 scoop protein, 2g fish oil
Meal 5 - 84g turkey, 3/4 cup beans/peppers, 1/4 cup nuts, 1g fish oil

Saturday I ate well...drank 2 beers.

Sunday I finished with about 160g protein/60g fat/150g carbs (not ideal)

heathj
05-17-2005, 04:42 PM
Tuesday, May 17, 2005
Weight: ~200 lbs.
Bodyfat: ~11%
Waist: 34.75" (lowest that's been in a while)

Depletion Workout -

Leg Press - 1st round: 230 x 15, 15, 15 2nd: 230 x 15, 15, 15
Leg Curl - 1st round: 65 x 15, 15, 15 2nd: 65 x 15, 15, 15
Decline DB - 1st round: 50 x 15, 15, 15 2nd: 50 x 15, 15, 15
Pulldowns/SM BB Row - 1st round: 80 x 15, 15, 15 2nd: 135 x 15, 15, 15
Standing, donkey, seated - 1st round: 100 x 15, 135 x 15(left leg only), 70 x 15, 2nd: 100 x 15, 135 x 15(left leg only), 70 x 15
Side Raise - 1st round: 10's x 15 2nd: 10's x 15
Front Raise - 1st round: 10's x 15 2nd: 10's x 15
Standing BB Curl/DB Curl - 1st round: 40 x 15, 15 2nd: 20 x 15, 15
Rope Pushdowns - 1st round: 50 x 15, 15 2nd: 50 x 15, 15
(All sets supersetted)
---Workout time: 40 minutes---

15 minutes on the elliptical afterward.

Diet
Meal 1 - 1 scoop protein, 56g turkey, 2 pills thermocin
Meal 2 - 4 egg whites, 1 whole, 84g ham, 5 m&m's, 15 peanuts, 10 better cheddars, 1g fish oil
Meal 3 - 1 can tuna, 1 slice LC bread, 25g cheese, 1g fish oil, 3 pills thermocin
Still left:
1 pill thermocin
Meal 4 - 200g chicken, 2 cups beans/peppers, 1 scoop protein, 2g fish oil
Meal 5 - 84g turkey, 3/4 cup beans/peppers, 1/4 cup nuts, 1g fish oil

I don't think this diet works very well for me. I have basically cut off drinking the last 3 months and been doing this sh*t for a while. My bodyfat has gone down and strength has increased....but I think I could've done this without UD2. I may stick it out for this week, not sure about next week though. I am dissapointed in my results though.

heathj
05-18-2005, 10:38 PM
Wednesday, May 18, 2005

bad news: I ate a lot more than I should have.
good news: My ab measurement dropped to 15.5mm

Training -
Work 5 1/2 hours.
Biked to school (10 minutes...very quick. also stoned as hell)
Elliptical machine for 36 minutes (says I burned 470 cals)

Diet- Here you go...
meal 1 - 1 scoop protein, 56g turkey, 1/2 apple w/ tiny bit PB
meal 2 - poppyseed muffin
meal 3 - 4 egg whites, 1 whole, 56g turkey, 28g ham, 1 slice LC bread, 1 tbsp PB, 2 tbsp jam, 1g fish oil
meal 4 - some nuts, 10 m&m's
meal 5 - more nuts, 1 cup cereal, 1/2 cup milk
meal 6 - 1 slice LC bread, 25g cheese, 1 can tuna
meal 7 - 1 slice LC bread, 1 tbsp PB, 2 tbsp jam
meal 8 - SBD pizza (31g pro/32g carb/10g fat)
and something else...

probably end up with something like: 200g pro/75g fat/150g carbs (which is how I normally would cut)

ryuage
05-18-2005, 11:03 PM
i heard those sbd pizzas werent to bad, how was it

heathj
05-19-2005, 05:36 PM
yeah those pizzas are good, but really really small.

thursday, may 19, 2005

leg press - WU, 450 x 12, 520 x 12
hs leg curl - 110 x 12, 110 x 12
leg extension - 120 x 12, 130 x 12
standing calf, donkey, seated, standing: 100 x 12(both legs up, left leg down), 4pps x 12, 120 x 12, 60 x 12(left leg only)
flat bb - WU, 205 x 12(real slow), 205 x 11+1
bb rows - 135 x 12, 185 x 12, 185 x 12
incline bb - 135 x 12, 165 x 12
pullups - BW x 12, 12
upright rows - 70 x 12, 90 x 12
alt. db hammer curls - 40 x 12/12, 50 x 12/12
dips - bw+25 x 12, bw+50 x 12

heathj
05-22-2005, 04:38 PM
friday i ate about 1350g carbs/180g protein/70g fat (fat was way too high...due to the butterfinger and reeses pb cup)

saturday-
worked 9 hours...bitch ass of a ****ing day. clutch went on the truck i was driving way far away. had to attempt to tow it from my buddy who i worked with. when we were driving, we hit a bump and the chain snapped, smashing into my windshield. stressful!

SLDL - 275 x 5, 285 x 5, 295 x 5 (getting stronger...used chalk)
Flat DB - 110 x 5, 110 x 5, 110 x 3 (did 3 instead of 2...better)
Front Squat - 185 x 5, 225 x 5, 245 x 5
DB Shrugs - 120 x 8, 130 x 8, 140 x 8 (no straps...chalk)

drank a sparks and about 12 beers on saturday night as well. plus about 4 slices of pizza at midnight on campus :)

heathj
05-23-2005, 04:47 PM
monda....keboard is bus7ed.

same sh*7 diff dai.

kinda on ud2 s7ill....bu7 ea7ing wha7 i wan7 as well....nex7 week i will do 2 full bod workou7s and 7hen con7inue 7o cu7 on mi own die7...and a new workou7 spli7...if ou can acuall read 7his!!!

getfit
05-23-2005, 04:54 PM
ha! heath i was reading your post now and saw all these 7's appear and thought to myself he's drunk or something! :p but as i can see busted indeed ;)

heathj
05-23-2005, 10:39 PM
haha, the 7's were t's....

diet today -
1.5 scoops protein (33g pro/5g carb/5g fat)
4 egg whites, 1 whole, 28g turkey, some chips (27g pro/10g carb/8g fat)
1 slice lc bread, 25g rf cheese, 1 can tuna, 2g fish oil (49g pro/14g carb/8g fat)
1/2 bagel (4g pro/28g carb/1g fat)
200g chicken, 2g fish oil (35g pro, 3g fat)
2 scoops protein, 2g fish oil (44g pro/4g carb/6g fat)

192g protein/61g carbs/31g fat

may have some more protein/fish oil.

Manveet
05-24-2005, 02:14 PM
Wow, looks like you're still plugging away with the UD2.0. Nice work all around Heath!

heathj
05-25-2005, 10:56 PM
yeah, how i loathe ud2....but it made my bodyfat drop, my stamina go up, my speed and strength go up. all while keeping me able to do a 9 hour shift at the lumberyard and then do a power workout afterwards. amazing.

wednesday, may 25, 2005

my birthday is on june 6th bitches....21 motha ****a.

training -
biked to school and back
indoor soccer 2v3 (team of 2 vs. 3 40-50 yr olds) for 30 minutes
basketball by myself for 40 minutes
30 abs

diet -
6:30am - 1.5 scoops protein, 1 cup raisin bran, 1/2 cup milk, 1 donut(10am)
1pm - 1.5 scoops protein, 2g fish oil, 1 lc tortilla, 1/2 lb ground beef, lettuce, tiny bit of cheese
4:30pm - 2 scoops protein, 1/2 pb + j sandwich, nuts?
8:15pm - 1 bowl o' weed
8:45pm - 1 alaskan amber summer ale, 2 scoops protein, 1 banana, 2 cups mixed fruit, 1 banana, 1/2 cup milk, 1 lc tortilla, 1/4 lb ground beef, lettuce, rf cheese, salsa

200g pro/210g carbs/49g fat

my roommates went to costco before i got back from class...they had so much food...i ate it all at once.

yeah...almost perfect, carbs maybe too high by 60-70 but thats ok...i deserve it. especially since no refeed on friday(because i am raising carbs a bit) I need some higher cals anyway.

heathj
05-26-2005, 06:00 PM
thursday, may 26, 2005

i am an animal.

had a debate today and i had a test...both went well.

training -
rode my bike to and fro school twice.

leg press - 5pps x 12, 6pps x 12
hs leg curl - 115 x 12, 115 x 12
leg extension - 140 x 12, 140 x 12
standing calf, donkey, seated, donkey - 120 x 12, 4pps x 12, 90 x 12, 135 x 12(left leg only)
flat bb - 215 x 10, 215 x 10 (no spot, went up good)
bb rows - 185 x 12, 205 x 12
incline bb - 135 x 12, 175 x 10
pullups - bw +20 x 12, bw +20 x 10 (haven't done weighted in forever)
upright rows - 70 x 12, 90 x 12
alt. db ham curl - 40 x 12/12, 55 x 12/12 (dayum)
rope pushdowns - 100 x 12, 100 x 12

pr's all over this bitch for the 12 rep range. it could be due to the increased carb intake, well i'm most likely sure it is...but either way. awesome.

diet -
1 - 1 scoop protein
2 - 4 egg whites, 1 whole, 84g ham, 1/2 bagel, 2g fish oil
3 - smoothie (1.5 scoops protein, 1/2 banana, 1/2 cup 2% milk, 1 cup berries)PreWO
4 - smoothie (2 scoops protein, 1 banana, 1 cup 2% milk, 2 cups berries), 2 slices lc bread, 84g turkey, 1/4 tbsp mayo, few chips, 2g fish oil - PostWO
5 - 1 scoop protein, 1/2 bagel

Manveet
05-27-2005, 11:37 AM
Nice work with the pullups Heath. Always nice to see those PR's on a diet. 1 more month of bulking for me before I jump back on the UD2 bandwagon, yay!

galileo
05-27-2005, 11:54 AM
WTF's up with all of those PRs?

heathj
05-28-2005, 08:07 PM
yeah **** i dunno gal? i am just awesome i guess.

saturday, may 28, 2005
work 8am-5pm...

drank a lot last night.

no workout, gym closed when i got off work.

diet -
2 scoops protein
1/2 donut
quiznos low fat turkey sub, 32 oz. powerade
1 bagel, 1 tbsp cream cheese, 84g turkey
smoothie (2 scoops protein, 1/3 banana, 5 strawberries, 2 scoops yogurt, 1/2 cup milk)
2 slices bread, 1.5 tbsp PB, 2 tbsp jam

thats it so far...drank a lot last night, not gonna drink tomorrow. going to vancouver tomorrow for the night. gonna drink a fair amount tomorrow as well.

i turn 21 in 9 days!

Manveet
05-28-2005, 08:41 PM
thats it so far...drank a lot last night, not gonna drink tomorrow. going to vancouver tomorrow for the night. gonna drink a fair amount tomorrow as well.


Where do you plan on going for the night? I don't club at all, but just for curiosity's sake.

ryuage
05-29-2005, 08:23 AM
1/2 a donut what the heck?? did it not taste good or what

heathj
06-02-2005, 10:44 AM
mavnveet - what is your real name btw? i am curious...anyway me and my girlfriend went up there and went to granville island during the day, there we started drinking. had like 5 beers, then i drove(yeah, no other option). met up with some friends later at The Roxy and ate and drank more. then we lost our friends(they ended up going to a wet t-shirt contest at a club) after that and my girlfriend and i walked back (coming from 1030 Howe St. to 403 E. Hastings St.) Felt like a looong walk. Then I passed out.
Went to New Amersterdam Cafe on Monday and then i ran out to my car while i was stoned outta my mind to a cop giving me a ticket, but then he said i could get it off, and have free parking...cool.

ryuage - i have to limit myself or i will eat 20 of those tasty mother ****ers.


Haven't worked out since Thursday. Wanted to do a power workout on saturday and try to max for dead...but the gym closed at 5pm and I got off work at 5pm. Mad about that...then drank until monday.
went to the library for 11 hours last two nights to finish my paper.

bodyweight: ~200 lbs. (Eyes were kinda blurry during the morning)
ab -16mm
waistline - tad under 34"

School is over on June 7th!!
My 21st is June 6!!

Can't wait. Work starts full time on June 8th.

My bro-in-law and his half-brother are both going to NFL open tryouts down in LA on June 5th. That'd be sweet sh*t if either or both of them made it.

Bro-in-law: 5'11 308 lbs.
half-brother: 6'4 265 lbs.

ryuage
06-02-2005, 11:21 AM
where you gonna be workin at

getfit
06-02-2005, 11:23 AM
stop the cut let's go have a blizzard! :p

Manveet
06-02-2005, 12:59 PM
[QUOTE=heathj]mavnveet - what is your real name btw? i am curious...anyway me and my girlfriend went up there and went to granville island during the day, there we started drinking. had like 5 beers, then i drove(yeah, no other option). met up with some friends later at The Roxy and ate and drank more. then we lost our friends(they ended up going to a wet t-shirt contest at a club) after that and my girlfriend and i walked back (coming from 1030 Howe St. to 403 E. Hastings St.) Felt like a looong walk. Then I passed out.
Went to New Amersterdam Cafe on Monday and then i ran out to my car while i was stoned outta my mind to a cop giving me a ticket, but then he said i could get it off, and have free parking...cool.
/QUOTE]

lol, "Manveet" IS my REAL name, seriously. It's funny because no one believes me, but if you grew up in Vancouver names similiar sounding to mine are quite common among the east indian community.

Secondly, sounds like you had quite night;)

heathj
06-02-2005, 08:12 PM
worked out today -
back squat - 185 x 6, 225 x 8, 225 x 8
hs leg curl - 90 x 12, 90 x 12
standing, seated, seated calves - 100 x 12, 55 x 12(left leg), 55 x 12(both)
flat bb - 205 x 10, 205 x 8
bb rows - 205 x 10, 205 x 10
db shoulder press - 45 x 12, 55 x 12
alt db curls - 50 x 12/12, 60 x 7/7 (PR!!)
alt. tri pushdowns over/under(left/right) - 50 x 8/8
dips - bw x 20

diet -
some food, good stuff besides some cheez-its.

heathj
06-09-2005, 09:07 PM
turned 21 monday...wow, what a week, and its only thursday.

girlfriend bought me an ipod mini :D

worked out last thursday, did some cardio yesterday...other than that, bah. work is a workout in itself though, but i need to get back to that gym.

diet has been alright, no real sweet or high fat. carbs moderate(300g) and protein ~200g.

new workout plan -

monday - upper body (reps of 3-6)
tuesday - lower body (reps of 3-6)
wednesday - cardio
thursday - full body (reps of 6-10)
friday - off
saturday - full body (reps of 6-10)

at least for now.

rookiebldr
06-10-2005, 07:51 AM
My bro-in-law and his half-brother are both going to NFL open tryouts down in LA on June 5th. That'd be sweet sh*t if either or both of them made it.

Bro-in-law: 5'11 308 lbs.
half-brother: 6'4 265 lbs.

HUGE!!!

heathj
06-15-2005, 03:28 PM
yeah jeff, they are huge. I guess the smaller guy got into some sort of camp with Indianapolis...he is there now.

sprained my ankle on saturday.

monday's workout -
flat db bench - 95 x 6, 95 x 6, 95 x 6
bb row - 135 x 6, 185 x 6, 205 x 6, 225 x 6
cable x's - 70 x 6, 80 x 6, 90 x 6
pulldowns - 100 x 6, 120 x 6, 120 x 6
db shoulder press - 45 x 6, 55 x 6
alt. db hammer curls - 45 x 6/6, 55 x 6/6
rope pushdowns - 100 x 6, 120 x 6

tuesday -
leg extensions - 40 x 6, 80 x 6, 100 x 6, 120 x 6, 140 x 6, 140 x 6
hs leg curl - 70 x 6, 90 x 6, 100 x 6, 110 x 6, 125 x 6
db shrugs - 100 x 6, 120 x 6, 120 x 6

sprained my ankle so no squats or calf work...lots of extensions/curls.

heathj
06-16-2005, 09:24 PM
worked for 8.5 hours today.

gym after work-

leg ext - 100 x 12, 120 x 12
hs leg curl - 90 x 12, 100 x 12
calves(donkey, seated, seated, standing) - 3pps x 12, 90 x 12, 12, 120 x 12 (Probably shouldn't have done these, considering my f*cking ankle
decline db - 65 x 12, 75 x 12
incline cable rows - 100 x 12, 120 x 12
incline bb - 135 x 12, 155 x 12
side raise - 20 x 12
front raise - 20 x 12
db rows - 50 x 12/12, 60 x 12/12
alt. db hammer curls - 40 x 12/12, 50 x 12/12
single pully bb pushdowns - 50 x 12, 50 x 12

ate well. ankle is getting better, but calf raises shouldn't have been done.

heathj
06-21-2005, 07:53 PM
monday -
flat db: 95 x 6, 100 x 6, 110 x 3
bb row: 185 x 6, 205 x 6, 225 x 6
incline bb: 185 x 6, 205 x 6
db rows: 50 x 6, 75 x 6
flat db flies: 40 x 6, 50 x 6
pulldowns: 100 x 6, 120 x 6
alt. db hammer curls: 50 x 6/6, 65 x 6/6
rope pushdowns: 80 x 6, 120 x 6

tuesday (today) -
leg press: 90 x 6, 180 x 6, 230 x 6 (kept it easy, ankle still hurts)
leg extension: 100 x 6, 120 x 6, 140 x 6, 6, 160 x 6
hs leg curl: 90 x 6, 100 x 6, 110 x 6, 6, 120 x 6
db shrugs: 100 x 6, 120 x 6, 130 x 6

ankle is still a little swollen, and it hurts a bit. work is antagonizing it, so it can't heal as fast. Once that is all better, heavy squats and all other sorts of fun leg stuff to come.

by the way, my f*cking ipod mini + fm transmitter got stolen at work on saturday, so I can't use that to workout to anymore. F*cking *******s.

heathj
07-04-2005, 01:27 PM
flat db - 95 x 5, 5, 100 x 5
bb row - 185 x 5, 205 x 5, 225 x 5
incline bb - 135 x 6, 185 x 5, 205 x 5
cable rows - 120 x 5, 150 x 5
military press - 95 x 5, 115 x 5, 135 x 5
alt. db curls - 50 x 5/5, 65 x 5/5
front raise - 20 x 8
rope pushdowns - 120 x 5, 5

three of my friends promised to go with me to the gym today and none of them came with me. i wish i had someone to help me with my motivation as well. no one i live around that i am good friends with, gives a sh*t about lifting!

heathj
07-06-2005, 11:32 PM
tuesday-

front squat - 135 x 6, 185 x 4, 225 x 5, 245 x 3, 245 x 3
back squat - 275 x 5
leg ext. - 120 x 8, 120 x 8
hs leg curl - 105 x 8, 105 x 8
one-leg standing leg curls - 60 x 10/10, 60 x 10/10
donkey calves - 380 x 12, 430 x 12
db shrugs - 120 x 10, 140 x 10 (no straps or chalk)

today -

worked, but no cardio or anything. finally went to costco so i can eat some more food now....i don't think i've been eating enough lately. *need to start bringing sack lunch to work*

need to add deadlifts back in somewhere. maybe no back on monday, but on wednesday...

heathj
07-08-2005, 01:00 AM
thursday -

leg press - 5pps x 12, 12
leg ext. - 100 x 12, 12
hs leg curl - 90 x 12, 12
standing calves - 100 x 12, 12
donkey calves - 3pps x 12
flat bb - 205 x 12, 10
db row - 50 x 12/12, 12/12
hs incline press - 160 x 12, 12
pullups - bw+25 x 10, 8
side raises - 20 x 12
front raises - 20 x 12
alt. db ham. curls - 40 x 12/12, 12/12
rope pushdowns - 100 x 12, 12

haven't had a spotter in quite some time and I have been slacking quite a bit on flat bb, which is why it has decreased about 20 pounds. If I was more consistent with it and had a spotter, I would be doing much better. Part of not being consistent with it, is because I have no spotter.

heathj
07-12-2005, 12:45 AM
worked out full body on saturday.

monday -

flat db press - 95 x 5, 100 x 5, 110 x 5
bb row - 185 x 5, 225 x 5, 245 x 5 (getting stronger)
incline bb press - 175 x 5, 205 x 5, 215 x 5 (never gone above 205)
db row - 55 x 5/5, 75 x 5/5
incline db flies - 40 x 5, 40 x 5
pulldowns - 110 x 5, 130 x 5
db shoulder press - 55 x 5, 70 x 5 (or 75?)
alt. db hammer curl - 50 x 5/5, 65 x 5/5 (db curls getting strong)
rope pushdown - 110 x 5, 130 x 5

forgot dip belt today so no heavy dips or pullups. can't wait until tomorrow for some front squats. sex begins in 20 days...already been 11 days...damn this is tough.

heathj
07-16-2005, 08:57 PM
sprained my ankle again...on my day off no less, and sober!

took thursday and saturday off of lifting. work has been tough enough on me anyway. worked 45 hours this week and 51 hours last week (counting 8 for the 4th).