FMJ does UD2 now GFY!

[FMJ]

Week 1 - July3-July9


Saturday July 3rd - Lower body Depletion 1
Leg Ext. - 75X20, 75X19, 75X17, 75X17, 75X15
Leg Curls - 65X20, 65X17, 65X14, 55X18, 55X15
Deadlifts - 215X15, 215X15, 215X15, 215X15, 215X12
Leg Ext. - 65X20, 65X20, 65X20, 65X18, 65X18
Tri pushdowns - 50X20, 50X20, 50X17, 50X12, 50X10
Standing curls - 60X20, 60X15, 55X12, 50X15, 50X12

Dietary details
Calories expected 1400
Macros expected 14%c 70%p 16%f
Weight 178.9lbs

Summary
Decided to do the lower depletion day first because since it sucks the most, I wanted it out of the way soonest. It's a huge mental block that I don't need looming over me. Unfortunately, I had forgotten the intense pain these workouts inflict and although I thought I was prepared.. I wasn't!
I started the day with leg extensions. BIG mistake! The pump was so intense that when it came time to do squats, I couldn't get out of the hole on the first reps. I opted for 10 sets of leg extensions instead. Performed some leg curls as well, had some strong deads and ended things with Bi's and tri's. Not a great start to the program but I will tighten it up as I get further in. Diet is the real bitch.. I'm really hungry and I nearly exceeded my fat allowance in the first meal!
The low carb days break down to roughly 50g of carbs, 25g of fat and 240g of protein so it's not terribly restrictive.. but it is 2000 calories less than what I'm use to so acclimation is required.
So there's day one. In closing I'd like to add, Fuck you Lyle, you prick.

 

[FMJ]

Sunday July4th- Upper body Depletion 1

Incline press - 125X20, 125X17, 125X14, 115X14, 105X16
Decline Press - 105X19, 105X17, 105X15, 95X15, 95X13
Lat Pulldowns - 120X19, 120X14, 100X16, 100X15, 100X14
Seated Rows - 100X20, 100X20, 100X17, 100X19, 100X18
Mil Press - 60X18, 60X17, 60X15, 55X15, 55X14
Lat raise - 15X20, 15X17, 15X15, 10X19, 10X17

Dietary details
Calories were 1430
Macros were 15%c 66%p 19%f
Weight 177.7lbs

Summary
Second depletion workout today and again, I had some fine tuning. Pretty tough hitting the rep range even using 70% of my max weights. I did have to decrease after the sets but all in all it was decent enough to get glycogen depletion. Forgot to mention yesterday that I crammed in 45 minutes of stationary bike. Did another 45 minutes today too. Leaving nothing to chance this round. Diet was on the mark but I'm still struggling with hunger. Need to start eating later in the day so that I put off my appetite a little longer. Aside from that, I'm on track and looking forward to that carb up!

 

[J'Bo]

Week 1 - July3-July9

So there's day one. In closing I'd like to add, Fuck you Lyle, you prick.

Ahh once again your formatting is impecable! LOVE IT !!
What are your goals for this training program?
5 sets looks like a bitch for sure!
At your message to Lyle.

Do you have some deets on this training program somewhere?

 

[theCaptn']

hit it notBig

 

[Built]

In closing I'd like to add, Fuck you Lyle, you prick.

He knows.

 

[FMJ]

Ahh once again your formatting is impecable! LOVE IT !!
What are your goals for this training program?
5 sets looks like a bitch for sure!
At your message to Lyle.

Do you have some deets on this training program somewhere?

Thanks J'Bo. My goals is for 8-10% bodyfat while maintaining as much weight as I possible can. Not an easy task for me and yes, the 5 sets of high reps is a bitch but thats just the first two days. The last two are a cake walk. The basic idea is to restrict carbs for 3 and a half days, then carb load on the next 24-30 hours and ease back into low carb to begin the week over. It's an excellent program but it does have it's moments of suck-age!

hit it notBig

not big for sure bro and getting smaller everyday now! Dammit!

He knows.

LOL! Yeah, he's got to know Mar, by now, I'm sure he's been told plenty!

 

[theCaptn']

Whats you est. BF now Sailor?

 

[FMJ]

Whats you est. BF now Sailor?

13%
I started this round of UD2 at 180 and busted my ass getting there so I'm hoping to get down below 10% without going below 170.

 

[theCaptn']

good work . . you're unGeared?

 

[FMJ]

good work . . you're unGeared?

Right now I'm crusing on 200mg/wk Test C

 

[theCaptn']

Right now I'm crusing on 200mg/wk Test C

Hi-5! So am I

 

[davegmb]

Right now I'm crusing on 200mg/wk Test C

The lads in work are on exactly the same amount, there are twenty of us going Ibiza a party island off spain for a stag do in september and they are training hard for it lol. Im still a bit dubious about putting anything like that in my body, although they reckon at that dosage it shouldnt give any side effects?????

 

[FMJ]

The lads in work are on exactly the same amount, there are twenty of us going Ibiza a party island off spain for a stag do in september and they are training hard for it lol. Im still a bit dubious about putting anything like that in my body, although they reckon at that dosage it shouldnt give any side effects?????

Nah, this low a dose, the only thing I notice is libido increase. You don't get any muscle gains with this but on the positive side, you get much less muscle decrease when cutting back calories as hard as I am on UD2.
When I get back on a cycle, it's more like 600 a week and thats when sides can crop up and when ancillaries are nessesary.

 

[DOMS]

I don't want you to think that I'm trying to tell you how to do your workouts--but I am.

Should you be doing deads after doing leg extensions and leg curls? That sounds dangerous. The fatigue that you pick up from the first two can lead to sloppy form. Hell, I should know. I was doing a superset of leg curls and RDLs and ended up popping out a rib due to sloppy form.

I just don't want to see you get hurt. However, if you do, please post it on YouTube. Thanks!

 

[DOMS]

Also: holy crap! That's a lot of lateral raises! The burn that you're going to generate is going to start a fire!

 

[FMJ]

I don't want you to think that I'm trying to tell you how to do your workouts--but I am.

Should you be doing deads after doing leg extensions and leg curls? That sounds dangerous. The fatigue that you pick up from the first two can lead to sloppy form. Hell, I should know. I was doing a superset of leg curls and RDLs and ended up popping out a rib due to sloppy form.

I just don't want to see you get hurt. However, if you do, please post it on YouTube. Thanks!

I promise I will post my injury just for you DOMS.
Yeah, I always have my concerns about that. I usually try to do my heavy compounds before everything else but this past week since I didn't have a great warmup, I figured, "let me do leg extensions as a warm up".
Like I wrote on day one.. BIG MISTAKE!
Next week, I won't be doing it half assed like that. Squats, then deads then the rest of that crap.
You're right though DOMS, I was doing those deads pretty slowly just to keep from crappin out.
Yeah, the lat raises were murder. Even with feather light weight, after 20 reps, I couldn't take the burning but it was either those or arnies... which would you have picked after the 80 reps of military presses?

Also, for those following along.. this morning I was 176.2. Almost 4 pounds in 3 days. I didn't even think I was holding that much water. Should rebound back to 180 after the carb load though.

 

[davegmb]

Ive asked the same thing of DOMS too, but thought id ask you as well:

I usually do 5x8 squats, but thinking of moving to 5x5 instead like i do on deadlifts. Just feel i would be able to lift more weight knocking a couple of reps off, but do you still think 5 reps is enough reps to build mass? Getting a few opinions......

 

[FMJ]

Ive asked the same thing of DOMS too, but thought id ask you as well:

I usually do 5x8 squats, but thinking of moving to 5x5 instead like i do on deadlifts. Just feel i would be able to lift more weight knocking a couple of reps off, but do you still think 5 reps is enough reps to build mass? Getting a few opinions......

Yeah, if you're using a heavy weight, the rep range for hypertrophy is 1-6 reps. Above that, you're likely sacrificing poundage to get to those higher reps. Don't feel like you have to lock in to a certain range though. Cycle those reps and sets in a periodized routine to benefit from all the rep ranges and keep the body's adaptation ability at bay. The trick to growing muscle is to expose your body to unfamiliar stresses constantly.

 

[davegmb]

Yeah, if you're using a heavy weight, the rep range for hypertrophy is 1-6 reps. Above that, you're likely sacrificing poundage to get to those higher reps. Don't feel like you have to lock in to a certain range though. Cycle those reps and sets in a periodized routine to benefit from all the rep ranges and keep the body's adaptation ability at bay. The trick to growing muscle is to expose your body to unfamiliar stresses constantly.

Thanks for the quick response, just what i wanted to hear, nice one

 

[DaMayor]

Ah, such a ...cordial new title!

And sound technical advice as well!

Question is.....WHO has taken over this journal?

The real Cisco Kid?

 

[FMJ]

Ah, such a ...cordial new title!

And sound technical advice as well!

Question is.....WHO has taken over this journal?

The real Cisco Kid?

The true question is... where the hell did you get so many photos of me??

 

[DaMayor]

The true question is... where the hell did you get so many photos of me??

I am DaMayor. I have International contacts, y'know.

 

[FMJ]

Okay, No weight training today.
I added in another 45 minutes of stationary bike though That's three in a row.. not bad considering I hate cardio.

Dietary details
Calories were 1396
Macros were 15%c 70%p 15%f
Weight 176.2lbs

One half day more of low carbs tomorrow, a quick tension workout and then it's carb load!

 

[FMJ]

Tuesday July6th- Tension

Incline press - 135X12, 135X12
Flys - 30X12, 30X12
Lat Pulldowns - 145X12, 145X12
Seated Rows - 145X12, 145X12
Mil Press - 80X12, 80X12
Arnies - 30X12, 30X12
Squats - 225X12, 225X12
RDL's - 230X12, 230X12
Tri Pushdowns - 60X12, 60X12
Curls 60X12, 60X12

Dietary details Day4 AM
Calories were 939
Macros were 11%c 76%p 13%f

Dietary details Day4 PM
Calories were 1979
Macros were 71%c 23%p 6%f
Weight 177.0lbs

Summary
So to clear up the confusion a little, Day 4 is half low carb day and half carb load. The tension training divides the two so once training is done the carb load starts. Todays training was great, I didn't expect to have much energy but I breezed through it hitting the top end of the rep range on every set.
Obviously I will have to increase everything next time around and make it more effective but it was good for the first day 'cause now I have all the numbers I need. I'll crush this shit next week and this should make for a strong Power workout on Thursday too.
Also, by Lyles recommendation I did a moderate 30 minute cardio this morning.

 

[DOMS]

I count 10 different exercises there. You're nuts.

 

[J'Bo]

Nice work !! You gonna post some food for me to see ... please pretty please

 

[FMJ]

I count 10 different exercises there. You're nuts.

Yeah man.. Lyle demands full body workouts for the tension and power training days on UD2. Hit as many muscle fibers as possible to get complete glycogen depletion. The tension workout was easy though, cause it's only 2 sets. The power workout is three sets, identical to the tension but thats still not as bad as the high rep/high sets shit, as you well know DOMS. You've done your share of them, you know how much they suck!

 

[FMJ]

Nice work !! You gonna post some food for me to see ... please pretty please

Hi Bo!
Sure, I can post some food items for ya...
This is from yesterday...

Breakfast:
Egg white, 6 serving
Jack Link's Peppered Beef Jerky, 2 oz
Shrimp, cooked, 3 oz
Baby Bell Light Cheese - 1 Mini round, 1 serving
Chicken Breast, no skin, 6 ounces
Milk, nonfat, 1 cup
On Whey Protein, Vanilla Ice Cream flavor, 1 Scoop, 2 serving
Fish Oil, Omega 3 - Softgel, 3 serving

Lunch:

Banana, fresh, 1 medium (7" to 7-7/8" long)
Milk, nonfat, 0.5 cup
On Whey Protein, Vanilla Ice Cream flavor, 1 Scoop, 0.5 serving
Milk, nonfat, 1 cup
On Whey Protein, Vanilla Ice Cream flavor, 1 Scoop, 2 serving
Banana, fresh, 1 medium (7" to 7-7/8" long)
Nectarines, 1 fruit (2-1/2" dia)
Cheerio Chocolate, 1.5 cup
Milk, nonfat, 0.75 cup
jello snack cup, 1 serving
Fish Oil, Omega 3 - One Softgel, 3 serving
Honey Nut Cheerios Cereal (3/4 cup), 2.67 serving
Milk, nonfat, 1 cup
White Rice, short grain, 150 grams
Thomas Onion Bagel (95 grams), 1 serving
Welche's Squeezable Strawberry Spread, 1.5 tbsp

 

[J'Bo]

sHUT THE FRonT DOOR !! THEre IS NO wAY YOU eaT ALL thAT!!
IF You did I am getting out of this juornal until I get to eat normal food again in a few days. lol

 

[FMJ]

sHUT THE FRonT DOOR !! THEre IS NO wAY YOU eaT ALL thAT!!
IF You did I am getting out of this juornal until I get to eat normal food again in a few days. lol

Nah, it just looks like allot. The morning was protein dominant and the lunch section, which is actually dinner too was the first part of my carb up. This is actually about 1500 calories less than when I was bulking a couple weeks ago. Now that was allot of food! I was getting close to Juggies numbers. Well, maybe not.