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Thread: Computer geek lifting

  1. #1
    Senior Member kad's Avatar
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    Computer geek lifting

    This will hopefully be the last journal I'll ever start.

    It's time for me to get serious with this stuff. I've been yo-yo dieting too much lately, and that has to change. From here on out I will stick to a clean diet, track my calories daily, and allow myself either one cheat meal or cheat day a week depending on how I'm feeling, and whether or not I'm cutting or bulking. I know there will be situations where I'll have to make adjustments on the weekend, for example if I go visit my parents or not. I won't sweat the details if something like that happens.

    Finishing the cut
    I've decided to finish the cut and stick with it to the end. My goal is to strip myself of all my bodyfat before I ever bulk. Ideally I never want to be over 10-11% bodyfat ever again, even during a bulk. I have no idea where I'm at right now, but I posted some pics over in the member's pics/videos forum if anyone cares to guess.

    I'm going to be cutting with UD2 until I get to about 6% bodyfat (hopefully). I have no idea where I am now, probably close to 15-16% though. I'm taking the usual basic supps (multi, nitrean, creatine/dextrose PWO, thermocin, fish oil) with the recent addition of ALCAR.
    Last edited by kad; 09-03-2006 at 05:14 PM.

  2. #2
    Senior Member kad's Avatar
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    UD2 week 1 day 1 - Depletion workout 1, Low cals

    Warmup - 2 minute row, light stretch

    Leg press - 1pps x10, 2pps x15, x15, x13
    Seated leg curls - 145x10, 175x15, x15, x15
    Flat BB bench - 45x12, 95x10, 115x15, x15, x13
    Pulldowns - 100x10, 120x15, x15, 130x15
    Standing calf raises (machine) - 135x10, 215x15, 195x15, x15
    Curl bar curls - Bar+10 x15, Bar+20 x12
    Pushdowns - 90x10, 110x15, 100x13
    Standing DB lateral raises - 15's x15, 20's x12

    Cardio - 5 minutes of rowing. Last 4 minutes included some hard HIIT intervals.

    I started to get really queezy and nauseus during the calf raises and for the rest of the workout, especially during the HIIT rowing. From what I remember, calves were about the point that I got nauseus during the workouts the last time I used UD2. I could barely walk after just one round, so I didn't feel like killing myself and going for the recommended two rounds.

    Diet
    Total: 1428
    Fat: 67 604 44%
    Sat: 14 130 9%
    Poly: 9 78 6%
    Mono: 15 134 10%
    Carbs: 39 112 8%
    Fiber: 11 0 0%
    Protein: 167 669 48%

    Notes
    I'm using a modified approach to UD2. Basically my cals will consist of my minimums of 0.5g/lb of LBM and 1g/lb LBM of protein, with some fibrous veggies and the 6g of required fish oil. The initial depletion workouts will be on Sunday and Monday. The final depletion workout will be on Wednesday afternoon, and the carb load will be on Wednesday night and Thursday. The power workout will be on Friday afternoon. This setup actually fits really well into my lifting schedule, and I'm hoping I get some results this time around since my bodyfat is lower than it was the first time I did this last year.
    Last edited by kad; 09-03-2006 at 11:37 PM.

  3. #3
    Senior Member kad's Avatar
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    Back/Triceps

    Warmup: 3 minute row, light stretch

    Deads - 135x5, 185x3, 225x3, 225x3, 245x3, 245x3, 275x3, 275x3, 275x3, 295x3, 295x3

    Chins - BWx10, BW+25 x8, BW+25 x6

    Seated cable rows - 100x10, 140x8, 160x8, 180x6

    Parallel bar dips - BWx10, BW+25 x8, x8

    Cable pushdowns - 120x8, x8

    Awesome workout. I decided to revert to my original cutting plan after yesterday's depletion workout. I just don't think I have the workload capacity required for UD2's depletion workouts right now, and I've got too much on my mind with classes and stuff to think about it. I do think yesterday's workout was a good idea though, because I lost about a half an inch in my waist overnight from dropping all the water weight. Maybe that was the kick I needed to recharge my cut... we'll see.

    Diet
    Total: 2579
    Fat: 71 638 25%
    Sat: 18 163 7%
    Poly: 12 109 4%
    Mono: 20 180 7%
    Carbs: 242 876 35%
    Fiber: 23 0 0%
    Protein: 248 990 40%

  4. #4
    Senior Member kad's Avatar
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    Rest day / SS Cardio

    30 minutes SS bike @ 120bpm (AM)

    Diet
    Total: 2175
    Fat: 125 1121 53%
    Sat: 33 296 14%
    Poly: 18 162 8%
    Mono: 55 491 23%
    Carbs: 39 100 5%
    Fiber: 14 0 0%
    Protein: 227 908 43%

    Yay low carbs!

    edit: Felt like having some bacon with my eggs.
    Last edited by kad; 09-05-2006 at 07:35 PM.

  5. #5
    Senior Member Sidior's Avatar
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    gl with the new journal, did the title change already though?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  6. #6
    Senior Member kad's Avatar
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    Thanks man. Yeah, I didn't like all the alice in wonderland references. I don't want people thinking I'm a druggie or something.

  7. #7
    Senior Member kad's Avatar
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    Delts, Arms, Abs

    Seated DB shoulder presses - 20's x10, 30's x10, 40's x10, x8, x8

    Standing DB lateral raises - 20's x10, x8, x10

    Preacher curls w/ curl bar - Bar+20 x10, +40 x10, +50 x8, x8

    Parallel bar dips - BWx12, x10, x8, x8

    Cable pushdowns - 120x8, x8

    Alternating DB curls - 25's x10 each, x7 each

    Decline situp bench... situps - BWx12, +25 x12, x10, x10

    I did DB shoulder presses instead of military presses, for the first time in a LONG time. They felt great. The rest of the workout was just your regular curl jockey workout. I know I just did triceps with back on Monday, and everything on Sunday, but I'm switching back to one of my old routines mid-week here, so bite me. I can already tell the carb cycling is starting to work its wonders too. It's just a matter of time now...

    Diet
    Total: 2551
    Fat: 81 732 29%
    Sat: 19 170 7%
    Poly: 13 117 5%
    Mono: 26 232 9%
    Carbs: 202 750 30%
    Fiber: 15 0 0%
    Protein: 257 1030 41%
    Last edited by kad; 09-06-2006 at 08:46 PM.

  8. #8
    Senior Member Sidior's Avatar
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    great workout bro
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  9. #9
    Senior Member kad's Avatar
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    Thanks man. I'm playing around with the journal format too, what do you think about this one?

  10. #10
    Senior Member kad's Avatar
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    Rest day

    Cardio - 30 minute row

    I kept it at about a 3.6-3.8m/s pace most of the time. Threw in a few hard 10 stroke sprints about halfway through. Did a few 30 sec half-sprint intervals at 4m/s towards the end as well. I had to break it up into three 10 minute increments, because my earbuds fell out and I had to fix that the first time, and I needed some water after 20 minutes... only took a few seconds break in between intervals. Gotta go to work and not eat carbs for the rest of the day. Later.

    Diet
    Total: 1817
    Fat: 89 797 45%
    Sat: 22 199 11%
    Poly: 13 118 7%
    Mono: 26 233 13%
    Carbs: 42 105 6%
    Fiber: 15 0 0%
    Protein: 221 882 49%
    Last edited by kad; 09-07-2006 at 06:45 PM.

  11. #11
    Senior Member kad's Avatar
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    Legs

    Brief warmup for a minute on the cardio bike

    Squats
    45x10 (ATF)
    135x5 (ATF)
    155x5 (ATF)
    185x5 (ATF)
    205x3 (below parallel, but not ATF)

    SLDL's
    135x10
    185x5
    225x5
    245x5
    275x4 (grip failed)

    Incline leg press
    3pps x8
    3pps x8

    Standing calf raises (machine)
    135x12
    215x10
    235x10
    Left leg only - 75x8 - dropped back to 55 for 4 more reps (weak calf)
    Right leg only - 55x12 - somewhat easy

    Morning cardio - 20 minutes on the bike when I woke up... bah.

    Notes
    Decent leg workout. I dropped the weight a little bit and concentrated on form and technique, especially with the SLDL's. I found that 185x5 is pretty much my max ATF squat, which is pathetic IMO. My left calf is also really weak compared to my right one, why I don't know, but it's also about a half an inch smaller than my right... so I'm going to try to even them out for a while if I can.

    Diet
    Total: 2729
    Fat: 86 772 29%
    Sat: 25 226 8%
    Poly: 9 83 3%
    Mono: 15 136 5%
    Carbs: 231 869 32%
    Fiber: 14 0 0%
    Protein: 264 1054 39%

  12. #12
    Senior Member kad's Avatar
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    I felt like eating some milk and cookies last night for a snack, so add roughly 500 cals to yesterday. I'm not worried about that one, because I had a couple sub 2k cal days this week to make up for it. Anyway, I went for a brief walk this morning. I've got some studying and homework to do this afternoon, and I'm having a cheat meal later tonight.... tacos and margaritas!

  13. #13
    Senior Member Sidior's Avatar
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    Im liking the new journal setup much more, also ATFs looking solid bro. Cookies and milk are delicious, what kind of cookies?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  14. #14
    Senior Member kad's Avatar
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    Thanks man. They're my grandmother's cookies, made with oatmeal, chocolate chip, and peanut butter chips. The best cookies EVER.

  15. #15
    Senior Member kad's Avatar
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    Also, which format did you mean, the horizontal or vertical list?

  16. #16
    Senior Member Sidior's Avatar
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    vertical
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  17. #17
    Senior Member kad's Avatar
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    Ok, cool, I like it better too. It's the format I've always used.

  18. #18
    Learning as I progress
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    Keep it up jordan, was lookin forward to seein how UD2 worked for u but I can persaonlly understand what a busy schedule can do to ya. Im facin the same prob right now too.

    Gl and stay away from the cookies
    Complication breeds desperation.

  19. #19
    Senior Member kad's Avatar
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    Chest, Biceps

    ME bench
    Barx12
    95x10
    135x3
    145x3
    155x3
    165x3
    175x3
    185x2
    195x1 (new 1RM, man I'm weak)
    185x1
    155x8

    DB incline bench
    40's x10
    45's x10

    Standing EZ bar curls
    Bar+20 x10
    Bar+40 x10
    Bar+50 x6
    Bar+40 x8

    Standing Alternating DB curls
    25's x10 each
    30's x4 each (...)

    The bulk starts now. I'm tired of ranting about cutting. So, I had a huge pre-workout meal this afternoon and tried to test my bench max for the first time in ages, and it sucked. My meal plan was a little weird today, but it should return to normal tomorrow. And I get more Nitrean in the mail tomorrow too. I'm going to start out at 3k cals and work my way up from there. Which reminds me, I need to get ahold of a scale too, because I haven't weighed myself in weeks.

    Diet
    Total: 2636
    Fat: 85 765 30%
    Sat: 22 197 8%
    Poly: 13 113 4%
    Mono: 31 278 11%
    Carbs: 249 947 37%
    Fiber: 12 0 0%
    Protein: 216 863 34%

  20. #20
    Senior Member Sidior's Avatar
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    Nice PR bro, a bulk will help with the strength for sure. Take it slow, the slower it goes the longer you can do it for
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  21. #21
    Senior Member kad's Avatar
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    Sidior - thanks bro. Hopefully I'll break my old PR of 210 soon enough. I'm actually thinking about using Bill Starr's 5x5 routine for about 10 weeks starting next week to see what kind of strength I can get out of it.

    Anyway, I was going to take a break from the journal and the forums for a while, but I decided to stick around. I like having a place to log my workouts and get feedback, and I'd miss it too much. So, I'm here to stay.

    On to today's workout...

    Back, Triceps

    Chins
    BWx10
    BWx10
    BWx10
    BWx10

    This has to be some kind of PR on the chins. I've never done this many sets of 10 before.

    Deads
    135x10
    185x5
    225x5
    245x5
    275x5
    295x5

    No straps as always. Strong as ever.

    BB bent over rows
    45x12 (overhand)
    95x10 (overhand)
    115x8 (underhand)
    135x6 (underhand)

    Switched the grip mid-workout on these, because I felt something popping around my left lat/rear delt area or something.

    CG bench
    45x12
    95x10
    115x8
    115x8

    First time doing these in a long time, because the last time I did them my left wrist hurt for days. I was careful with my form this time though, because I fractured my wrist three summers ago and I don't want to reinjure it.

    Cable rope pushdowns
    120x10
    120x10
    130x8

    Same as always.

    Notes
    Decent workout. I had to wait forever for some guys to get done with a squat rack. They literally took about 10 or 15 minutes to do just a few sets of squats, because they talked forever between sets. So I did my chins first instead of deads. I need to go pick up a scale, because I have no clue how much I weigh right now and I don't want to gain more than about a pound a week. Later.

    Diet
    Total: 3023
    Fat: 89 801 27%
    Sat: 21 187 6%
    Poly: 14 122 4%
    Mono: 41 368 13%
    Carbs: 248 903 31%
    Fiber: 23 0 0%
    Protein: 303 1212 42%
    Last edited by kad; 09-11-2006 at 07:08 PM.

  22. #22
    Senior Member Sidior's Avatar
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    Sweet chins, fack I wish I could do 10 lol. Deads also looking solid.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  23. #23
    Senior Member kad's Avatar
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    Quote Originally Posted by Sidior
    Sweet chins, fack I wish I could do 10 lol. Deads also looking solid.
    Thanks bro. I think I need to start adding some weight to the chins, heh.

    Rest day
    Didn't do crap but sit in front of a computer at work all day, except for the hour and a half I sat in on a company meeting. Fun times.

    Diet
    Total: 2967
    Fat: 90 810 28%
    Sat: 12 112 4%
    Poly: 17 152 5%
    Mono: 31 276 10%
    Carbs: 253 869 30%
    Fiber: 36 0 0%
    Protein: 293 1172 41%

    I think I'm starting to get used to the increased cals. I've always been a big eater (it's what made me fat in the first place), so it's coming back to me. At least it's clean this time.

  24. #24
    Senior Member kad's Avatar
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    Shoulders, Calves, Traps, Abs...

    Standing military press
    45x10
    65x8
    95x6
    115x5
    115x5
    115x5
    135x4

    - Last four sets were more push presses than military presses.

    Standing DB side laterals
    20's x10
    25's x8
    25's x7

    Standing calf raise machine
    175x12
    235x10
    235x10
    55x10 (left leg)
    55x10 (right leg)

    - Left leg is still really weak compared to the right one. Hopefully that'll change...

    DB shrugs
    75's x12
    100's x10
    100's x10

    - I barely managed to hold on to the 100's for both sets, but I made it!

    Decline bench situps
    BWx15
    BW+25 x12
    BW+25 x10

    It was a good workout all in all. Military presses/push presses are one of my favorite exercizes. What's strange is that I still seem to be leaning out a little bit, even on the increased calories. That's just fine by me, but it probably won't last forever. Legs on Friday. Until then...

    Diet
    Total: 3042
    Fat: 79 712 24%
    Sat: 17 150 5%
    Poly: 10 91 3%
    Mono: 22 200 7%
    Carbs: 311 1168 39%
    Fiber: 19 0 0%
    Protein: 270 1079 36%

  25. #25
    Back in business WBBIRL's Avatar
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    The military press is a shoulder exercise, not a leg exercise. Dont sacrfice your form for weight, the weights come second.

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