UD 2.0 and IF

[KingWilder]

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]

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]

whew.. looks tough man. Good luck!

[KingWilder]

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]

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]

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%

[KingWilder]

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

[CoCoa]

Good luck with this new program Mike.

[KingWilder]

Thanks Coke

[KingWilder]

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]

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

[CoCoa]

Training is going super guy.

[KingWilder]

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]

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]

That WO looks brutal man... awesome work.

[KingWilder]

thanks Zen

[CoCoa]

Nice back-to-back sessions bro.

[KingWilder]

Thanks Coke

Carb-Load this week falls on Thanksgiving

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]

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]

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]

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

[CoCoa]

Really lots of confusion for the body with this program, way to keep the body guessing dude.

[KingWilder]

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]

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]

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.