FMJ does UD2 now GFY!

[FMJ]

Tuesday July20th- Tension

Incline press - 145X12, 145X12
Flys - 35X12, 35X12
Lat Pulldowns - 150X12, 150X12
Seated Rows - 150X12, 150X12
Mil Press - 85X12, 85X12
Arnies - 30X12, 30X12
Hack Squat - 135X12, 135X12
RDL's - 235X12, 235X12
Tri Pushdowns - 65X12, 65X10
Curls 65X12, 65X12

Dietary details Day4 AM
Calories were 953
Macros were 14%c 70%p 16%f

Dietary details Day4 PM
Calories were 1993
Macros were 68%c 21.5%p 10.5%f
Weight 174.1lbs

 

[DOMS]

Solid workout!

Hack squats...not many people do those. Excellent!

 

[FMJ]

Wednesday July21st

Dietary details
Calories were 3036
Macros were 77%c 13%p 10%f
Weight 173.2

Summary
No workout today, 45 minutes of cardio and continued carb up.



Thursday July22nd- Power

Incline press - 180X6, 180X6, 180X6
Dips - BW+25X7, 25X7, 25X7
Pullups - BW+10X6, 10X6, 10X5
Seated Rows - 205X6, 205X6, 205X6
Mil Press - 95X6, 95X6, 95X6
Arnies - 35X6, 35X6, 35X7
Squats - 285X4, 265X6, 265X6
RDL's - 330X6, 330X6, 330X6
Tri Extensions - 75X6, 75X6, 75X6
Curls 85X6, 85X7 85X7
Calves 165X15, 165X14,165X12

Dietary details
Calories were 2391
Macros were 51%c 30%p 19%f
Weight 174.4

Summary
This day was riddled with problems. I'm having noticable joint pains in my knee which really inhibited my squats. I had to decrease the weight by 20 pounds to get through the sets. I'm gonna try to work through it without time off but I'm not looking to cause a long term injury. if I can't avoid it, I will take off a week to see if I can heal a bit. On the bright side I did see a huge increase in my deadlift. It was really tight on form and strength was great. I pulled off a PR on those. Also, I do expect an increase on Mil press, weighted dips and curls next week so not all bad. Diets been on the mark and easy as pie. No issues with sticking to that. Weight is down again though I don't believe I am seeing very much if any muscle loss. I can only assume I under estimated my bodyfat percentage from the start.
Almost completed with week three.

 

[FMJ]

Solid workout!

Hack squats...not many people do those. Excellent!

Thanks DOMS. Yeah, I'm doing good with them too. I don't have any knee pain when doing them like I do with the back squats. I'm sure it's because it's such a lighter weight. I do expect to increase the weight on them next week too so that's encouraging.

 

[FMJ]

Friday July23rd

Dietary details
Calories were 1782
Macros were 33%c 42%p 25%f
Weight 173.2

Summary
No workout or cardio this day. I wanted to do 45 minutes on the bike but didn't get a chance. I'll make up for it this coming week.
Week 4 begins next. Onto the depletion, the miserable depletion routines!

 

[DOMS]

You could also try lumberjack squats.

YouTube Video

 

[FMJ]

You could also try lumberjack squats.

YouTube Video

Hey, those look pretty good too! Good suggestion DOMS!
Thanks!

 

[FMJ]

Week 4 - July24-July30


Saturday July 24th - Lower Depletion

Squats - 170X15, 170X15, 170X15, 170X15, 170X15
Deadlifts - 205X15, 205X15, 205X15, 205X15, 205X15
Leg Ext. - 70X15, 70X15, 70X15, 70X15, 70X15
Leg Curls - 55X15, 55X15, 55X15, 55X15, 55X15
Tri pushdowns - 45X15, 45X15, 45X15, 45X15, 45X15
Standing curls - 50X15, 50X15, 50X15, 50X15, 50X15

Dietary details
Calories were 1411
Macros were 14%c 67%p 19%f
Weight 173.2lbs
Stationary bike - 30 minutes

Summary
Was able to get through this routine without any joint pain thanks to taking some mortin an hour before the session. I felt great actually. I was exhausted but felt great.
DIet was tight again and results are really starting to show. My weight didn't change but visually, things are progressing well. Threw in 30 minutes of cardio as well. Wanted 45 but I figured on such low carbs, 30 would still be a benefit. Day 2 of depletion is next.

 

[davegmb]

Lumberjacks are good fun, i do them if there is a huge wait for the squat rack. Trouble is the heavier you go the harder it is to lift the dam thing up into position lol. Great workouts FMJ, i like the way you put your workouts together. This is the reason why we kill ourselves in the gym, enjoy........

 

[FMJ]

YAR!!!!

Holy smokes!
Dave, This warrents a friend request my man!

 

[FMJ]

Sunday July 25th - Upper Depletion

Incline - 115X15, 115X15, 115X15, 115X15, 115X15
Decline - 115X15, 115X15, 115X15, 115X15, 115X14
Pulldowns - 100X15, 100X15, 100X15, 100X15, 100X15
Seated Rows - 100X15, 100X15, 100X15, 100X15, 100X15
Mil Press - 60X15, 60X15, 60X15, 60X15, 60X15
Lat Raise - 15X15, 15X15, 15X15, 15X15, 15X15
Shrugs - 140X15, 140X15, 140X15

Dietary details
Calories were 1372
Macros were 14%c 68%p 18%f
Weight 171.2lbs
Stationary Bike - 45min.

Summary
Good workout tonight. Got through all the reps on all sets with energy to spare. Even got in 45 minutes of cardio. The big surprise today was my weight. I'm down two whole pounds from yesterday. WTF? I dunno why I'm losing so much. I guess I'm not gonna get through this cut without going below 170 which really sucks ass 'cause that means 5 pounds or less of my bulk stayed with me. Maybe not even that much by the time this is over. I'm still shy two abs from a 6 and by the looks of it, that could be my other 5 pounds. I guess it shouldn't matter too much, as long as I get the overall BF percentage down to 10 or less but that just means that the 15 pounds I gained on my 10 week test cycle was all fat and water! Seems like a waste when you think about it.

 

[FMJ]

Monday July26th

Dietary details
Calories were 1376
Macros were 14%c 69%p 17%f
Weight 171.2lbs

Summary
No weight training today. 45 minutes stationary bike.

 

[FMJ]

Tuesday July27th- Tension

Incline press - 145X12, 145X12
Flys - 35X12, 35X12
Hack Squat - 140X12, 140X12
RDL's - 235X12, 235X12
Lat Pulldowns - 150X12, 150X12
Seated Rows - 150X12, 150X12
Mil Press - 90X12, 90X12
Arnies - 30X12, 30X12
Tri Pushdowns - 65X12, 65X10
Curls 65X12, 65X12

Dietary details Day4 AM
Calories were 950
Macros were 18%c 69%p 13%f

Dietary details Day4 PM
Calories were 2069
Macros were 68%c 22%p 10%f
Weight 171.2lbs

Summary
Threw in 45 minutes of AM cardio. Lifts were good. Went up on a few exercises and Diet was spot on. Carb up started and continues for the next 24 hours! Great progress so far. Body comp is really coming along.

 

[FMJ]

Wednesday July28th

Dietary details
Calories were 3006
Macros were 76%c 11%p 13%f
Weight 172.6

Summary
No workout or cardio today. Slightly went over in fat's today but nothing to freak about. I'll compensate with some cardio before the end of the week.

 

[FMJ]

Thursday July29th- Power

Incline press - 180X6, 180X6, 180X5
Dips - BW+30X7, 30X7, 30X8
Squats - 270X6, 270X6, 270X6
RDL's - 330X6, 330X6, 330X6
Pullups - BW+10X6, 10X6, 10X6
Bent Rows - 155X6, 155X6, 155X6
Mil Press - 100X6, 100X6, 100X7
Arnies - 35X6, 35X6, 35X7
Tri Extensions - 75X6, 75X6, 75X7
Curls 90X6, 90X7 90X6
Calves 165X15, 165X15,165X13

Dietary details
Calories expected 2280
Macros expected 53%c 32%p 15%f
Weight 172.2

Summary
Today was great. Didn't have any joint pain and increased on a number of moves. I am really stuck on my incline press. I haven't been able to increase the weight or reps for the longest time. I have no idea how to break though this sticking point other than to continue to try to go over on the reps with the same weight. I think next week I will decrease by 5 pounds and really slow down the tempo. See if that helps. I decided to put Bent rows back in the mix too. Seeing as I do seated rows and mil press all week long, I wanted to switch it up some more. Other than than, diet is on the mark and my weight is hovering about 170-172.
Workouts for Week 4 are complete. Week 5 starts on Saturday. I think I will continue on UD2 for an extra couple weeks. I don't think I will reach my goal in two more weeks but perhaps 4 will do it.

 

[davegmb]

Do you have a spotter when you do your incline press? I had the same problem and never used to have a spotter, then one day a friend was with me when i did the incline press and because i knew he was there to help me if i got stuck my numbers went up quite alot without him having to help. In other words was just a mental thing because its more arkward and dangerous then the flat press and i could actually do more then i thought even without the spotter there. Maybe this is you too, or maybe not, but i thought id let you know what worked for me.

 

[FMJ]

Do you have a spotter when you do your incline press? I had the same problem and never used to have a spotter, then one day a friend was with me when i did the incline press and because i knew he was there to help me if i got stuck my numbers went up quite alot without him having to help. In other words was just a mental thing because its more arkward and dangerous then the flat press and i could actually do more then i thought even without the spotter there. Maybe this is you too, or maybe not, but i thought id let you know what worked for me.

Hey Dave,
Actually, the rack I have has those safety hooks and rails so if I do fail under the weight, it'll come down onto the hooks instead of my chest! lol
No, it's not mental... I'm just f**king weak!

 

[DOMS]

Holy crap, look at those squats.

 

[FMJ]

Holy crap, look at those squats.

yeah baby! Look at those puppies!

LOL.. Actually, they're down from my PR or 305. After the joints started acting up I had to decrease. Last week I was down 265 so I'm happy I got 5 more pounds back on the bar.
Thanks for the support though!

 

[DOMS]

yeah baby! Look at those puppies!

LOL.. Actually, they're down from my PR or 305. After the joints started acting up I had to decrease. Last week I was down 265 so I'm happy I got 5 more pounds back on the bar.
Thanks for the support though!

Are you taking glucosamine?

 

[JennyB]

Are you taking glucosamine?

Weird .. I was just going to ask that .. and if you are taking a good EFA oil?

 

[FMJ]

Are you taking glucosamine?

No, but I have been taking motrin and it's helped tremendously.

Weird .. I was just going to ask that .. and if you are taking a good EFA oil?

I am taking 6 grams of fish oil a day. I'm sure it helps but I think what'll help most os a week off. I plan on one after UD2 is done in like 3 or 4 weeks.

 

[davegmb]

Hey Dave,
Actually, the rack I have has those safety hooks and rails so if I do fail under the weight, it'll come down onto the hooks instead of my chest! lol
No, it's not mental... I'm just f**king weak!

Haha i tried to give you an excuse, but your too honest

 

[DaMayor]

Haha i tried to give you an excuse, but your too honest

Give him no excuses.....the Gurleemahhn.

Motrin? Dude, you need Geritol!

 

[FMJ]

HEY man!!!

What's going on? I think this is just what's missing in my training!
No wonder I'm struggling!

 

[DOMS]

No, but I have been taking motrin and it's helped tremendously.

Screw that. It's just masking the pain, glucosamine may fix it.

Years ago, when I started working out, I had a clicking in my left shoulder. I asked the forum about it and they recommended glucosamine and said it would take 4 to 6 weeks to start working. Sure enough, 5 weeks later, the clicking went away.

Give it a try.

 

[FMJ]

Screw that. It's just masking the pain, glucosamine may fix it.

Years ago, when I started working out, I had a clicking in my left shoulder. I asked the forum about it and they recommended glucosamine and said it would take 4 to 6 weeks to start working. Sure enough, 5 weeks later, the clicking went away.

Give it a try.

Well DOMS, I'm not one to kick myself in the ass. I will try it! What the hell, right?
Is this something I can get at CVS or GNC, etc?

 

[DOMS]

Well DOMS, I'm not one to kick myself in the ass. I will try it! What the hell, right?
Is this something I can get at CVS or GNC, etc?

Yes, it's over the counter and very common.

After 5 weeks or so, let me know if it does anything for you.

 

[davegmb]

Yes, it's over the counter and very common.

After 5 weeks or so, let me know if it does anything for you.

Is it some kind of fish oil, because im already all over that stuff, or is it something else, surely not another vitamin im starting to rattle when i walk i take that many lol

 

[DOMS]

Is it some kind of fish oil, because im already all over that stuff, or is it something else, surely not another vitamin im starting to rattle when i walk i take that many lol

Glucosamine - Wikipedia, the free encyclopedia

Glucosamine is an amino sugar and a prominent precursor in the biochemical synthesis of glycosylated proteins and lipids. Glucosamine is part of the structure of the polysaccharides chitosan and chitin, which compose the exoskeletons of crustaceans and other arthropods, cell walls in fungi and many higher organisms. Glucosamine is one of the most abundant monosaccharides. It is produced commercially by the hydrolysis of crustacean exoskeletons or, less commonly by fermentation of a grain such as corn or wheat.[citation needed] In the US it is one of the most common non-vitamin, non-mineral, dietary supplements used by adults.

and

Since glucosamine is a precursor for glycosaminoglycans, and glycosaminoglycans are a major component of joint cartilage, supplemental glucosamine may help to prevent cartilage degeneration and treat arthritis.

However

Its use as a therapy for osteoarthritis appears safe, but there is conflicting evidence as to its effectiveness.

Take that last quote with a grain of salt. I read up on this (it's been a while, so I have no links to give).

The person that had the doubt was a person in the FDA. More to the point, the person was an outside consultant that worked for a pharmaceutical company that makes a prescription version of glucosamine.

Absolutely no conflict of interest there...