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    Push powerlifting heathj's Avatar
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    8 weeks of UD2

    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.
    Last edited by heathj; 03-28-2005 at 04:03 PM. Reason: for B&I

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