The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 25 of 133

Thread: 8 weeks of UD2

Threaded View

  1. #1
    Push powerlifting heathj's Avatar
    Join Date
    Mar 2001
    Location
    WA, USA
    Posts
    5,234

    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

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


Similar Threads

  1. Mic Soloist's Road To Swoll
    By Mic Soloist in forum Member Online Journals
    Replies: 860
    Last Post: 10-21-2011, 02:04 PM
  2. Westside 'Til You Die!
    By silles in forum Powerlifting and Strength Training
    Replies: 10
    Last Post: 12-20-2007, 05:49 AM
  3. Critquing Needed; Try It Yourself
    By Nick D in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 11-23-2004, 09:17 AM
  4. Committed to 8 weeks of UD2 style training and diet now....ouch.
    By Augury in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 06-02-2004, 10:01 AM
  5. is this workout fgood????
    By aescalapius in forum Bodybuilding & Weight Training
    Replies: 10
    Last Post: 06-14-2002, 11:54 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •