Thread: Kevin's (KY) UD2 Log

Ok, I'm going to be 41 on June 3rd. Here are my goals for the next few weeks:

1. To be in the best shape of my life before my 41st birthday.
2. Get BF% down to sup 12% / 3. Eliminate stubborn fat in ab region.
3. Maintain muscle mass...gain if I'm lucky
4. Give my joints a break from heavy 5 x 5 lifting.

Vital stats:

* 209 lbs
* 6'2"
* BF%: 16-17% (see pic)
* Maintenance Calories: 3,220

Really, I want to use UD2 to take my body to the "next level." I've had strength and bulk on and off my whole life, but I've never looked "strong, big, and rippped." The time is now...before my body falls completely apart.

I'll be starting my first depletion workout at about 8 am this morning...about 1:30 from now. It' three cups of coffee and off to the gym. I'll be doing a "legs/arms/abs" and "chest/shoulders/back" split for depletion.

I'm also going to move the schedule back a day and move Tension up a day due to my work schedule. Should look like this:

* Sunday: Depletion workout -- Legs/Arms/abs
* Monday: Depletion workout -- Chest/shoulders/back (Work at home)
* Tuesday: Off / Cardio (In office; easier to fit in just cardio)
* Wednesday: Off / Cario (ditto)
* Thursday: Tension / Carbup (Moved to Thursday morning since I'm working at home; Can poud carbs into my body in comfort of own home)
* Friday: Power (Ditto)
* Saturday: Maintenance

The above schedule gives me the best chances for adherence understanding work and life.

I'm trying to pull my diet together on the fly...this is probably where I"m going to need a lot of help from folks. Especially on carbup.

Anyways, wish me luck. Here's my first depletion workout:

Arms:

* BBell Curls: 3 x 15-20 (RD 2: Preachers)
* Tri Pushdowns: 3 x 15-20 (RD 2: Close grip bench)

Legs:

* Bodyweight Squats (or light weight): 3 x 15-20 (RD 2: Leg Press or Lunges)
* RDLs: 3 x 15-20 (RD 2 Repeat)
* Leg Curls: 3 x 15-20 (RD 2 Repeat)
* Calf Raises: 3 x 15-20 (RD 2 Repeat)

Abs:

* Hanging Crunch: 3 x 15-20 (RD 2: Ball crunches)
* Woodchops: 3 x 15-20 (RD 2: Planks: 3 x 45-60 seconds)

48 total sets. Yeesh.

Ok, depletion day #2. Finished.

Wow.

I was a fool to think this was going to be easy. I didn't quite understand all the hubub on dizzyness, nausea, puking, etc. yesterday after my first depletion effort.

I get it now.

What a humbling experience. I've been on a 5 x 5 program and I've been doing 5 sets of say, 245 lbs. Today, when I did my 2nd round of chest/shoulders/back split and got around to bench I could barely do the 15-20 reps of flat bench at 95 lbs.

JEEESH!

Energy level was definitely dragging. I've got to think that depletion #1 will not be as bad since the prior days you've been beefing up on cals. But after cutting my calories from 3,600 on average to 1,700 yesterday...and then doing depletion #1, I think my body basically said, "Go F*** yourself."

This seems to be a "check your ego at the door" situation. Forget about what level you normally lift at and just make sure you select the weight where you can pump out 15-20 reps over 45-60 seconds. What's odd is that it seemed like some exercises were impacted much more than others -- bench for sure, but then I pounded out 20 dips no problem. Odd.

All that said, I got it done, with cardio after. Here is my split today:

Flat Bench 3 x 15-20
Cable Rows 3 x 15-20
Dips 3 x 15-20
Incline Bench 3 x 15-20
Shoulder Press 3 x 15-20
Lat Pulldowns Wide Grip 3 x 15-20
Laterals 3 x 15-20
Shugs 3 x 15-20

Flat Bench DBs 3 x 15-20
One Arm Rows 3 x 15-20
Dips 3 x 15-20
Incline DBs 3 x 15-20
Arnies or Hang Cleans 3 x 15-20
Lat Pulldowns Narrow Grip 3 x 15-20
Laterals 3 x 15-20
Upright Rows 3 x 15-20

Good riddance to depletion workouts 1 and 2 this week.

KY