Full Metal Jacket

[DaMayor]

.....I couldn't believe I didn't eat enough carbs between the shit I ate at Olive garden and all the pasta bread and bagels the night before. But that's okay, I planned to compensate that on Thursday AM. Proteins were higher than I wanted but that's because I initially didn't account for all the protein in the pasta. Fats were way high too. No biggie, Next week I'll know better. I should have it locked down by then.

I believe that's why many go the Cocoa Cocoa Puff route on carb~ups......I don't want to think about cocoa cocoa puffs right now.

Actually, I haven't decided to begin yet. Dunno if you read my thread on the blood work but I talked to the Dr. And he didn't wanna put me on the Transdermal cream. Instead, he want's to put me on a cycle of injectables. Some Winstrol, HGC and Test C. I'm still thinking about it. Don't know if I wanna go that route, you know?

Yeah, I can understand your hesitation on that. I understand that HRT has its place, but I'm not sure if the idea of long term "pinning" is all that attractive. (to me, anyway)

Looks like you're pretty much sticking with the diet, though...Good Deal.

 

[FMJ]

Friday Mar12 - Rest day

Dietary details
Calories expected to be around 200b0 today
Macros expected to be 33%c 33%p 34%f
Weight 162.3

Summary
Today's caloric intake was supposed to be around my maintainence (2700) but I'm cutting the carbs down to make up for losing half the low carbs on Day4. This should even it out a bit and give me maximum fat loss benefits.
Tomorrow starts depletions workouts and low carbs. Basically back to Day1 of Week2. Next update will be on Monday after two depletion workouts back to back.

 

[Gazhole]

How are you feeling, energy-wise, dude?

 

[FMJ]

How are you feeling, energy-wise, dude?

I only feel spent on the low carb days. Nothing brutal though... nothing like DaMayor must be feeling. I train in the AM so thats to my advantage, my workouts don't suffer.. but I'm usually yawning by 8PM until I get to the second carb up day.
Well worth it though. I definitly think it's making a difference, even just after week 1.

 

[FMJ]

Week 11 Mar13-Mar19

Week 2 of UD2 Diet

Saturday Mar 13th - Upper body Depletion 1

Flat press - 115X17, 115X15, 115X14, 115X11, 115X9
Incline Press - 75X17, 75X15, 75X15, 75X12, 75X11
Bent Rows - 95X20, 95X17, 95X13, 95X13, 95X12
Lat Pulldowns - 90X17, 90X16, 90X16, 90X14, 90X12
Hang cleans - 60X15, 60X15, 60X12, 60X11, 60X10
Arnies - 15X18, 15X16, 15X12, 15X12, 15X12

Sunday Mar 14th - Lower body Depletion 2

Back squats - 140X19, 140X17, 140X16, 140X12, 140X10
Leg Curls - 70X20, 70X18, 70X18, 70X16, 70X16
Leg Ext. - 90X20, 90X18, 90X18, 90X17, 90X15
Deadlifts - 130X17, 130X15, 130X14, 130X13, 130X12
Skulls - 50X20, 50X17, 50X15, 50X13, 50X12
Standing curls - 40X20, 40X17, 40X17, 40X15, 40X12

Dietary details
Calories were 1350 on both days
Macros were 19%c 60%p 21%f
Weight 161lbs

Summary
Definitly had better depletion workouts this weekend than last weekend. Again, the worst of it were the squats on Sunday. I decided to move leg curls after squats to give my quads a break, then followed it up with extensions, then deads. It was allot less exhausting that way and today, no DOMS. Actually, I still have DOMS from Saturdays upper training. Mostly in the chest and lats but not much in the quads or hams.
Diets been very consistant and mentally have had no issues. That's not to say I'm not looking forward to carbing up tomorrow, because I cannot wait!! I did have one surprise, which was yesterday morning, I weighed in at 159.6. I can't remember the last time I was under 160. Short lived though, this morning I was 162. Doesn't matter to me, my primary goal is to gain so as long as I lose the bodyfat on UD2, I don't care if the weight doesn't go down. Once I'm at 10-12%, I'm gonna get right on a bulk so the less I lose during this process, the better.
Todays a rest day and low carb so just a few more hours of deprivation and I'll be eating like a horse. Hopefully this week I'll actually eat enough.

 

[Burner02]

...did...someone mention cocoa puffs?

Hiya FMJ

So....cocoa puffs....

 

[Gazhole]

Damn, those depletion workouts look absolutely hectic! So many damned reps! Good job!

 

[FMJ]

...did...someone mention cocoa puffs?

Hiya FMJ

So....cocoa puffs....

Hey Burner. Yeah brutha.. cocoa puffs, pizza, ice cream.. anything I can get my hands on during carb ups! LOL! Actually, I do try to be good about carb ups. Even though UD2 does say I can eat pretty much anything on this day, I try to keep it mostly clean. While carbs can be excessive, fats still have to stay as low as possible and really, how much junk can you eat without getting excessive fats, you know? Still, I do have some junk, just for sanity.

Damn, those depletion workouts look absolutely hectic! So many damned reps! Good job!

Thanks Gaz man! I do hate these training days. Honestly. Not the first one so much but the leg day depetion sucks. But it evens out by being a light weight. Still, it's really uncomfortable. But look who I'm talking to.. the guy doing the 20 rep squat routine. I don't have to tell you about uncomfortable!!

 

[Burner02]

I work (ed) in an office with all women. I've eaten more chocolate this past year than in the past 6 years combined.
So, my theroy that women, as magnifcant and amazing as they can be also seem to be the root of all evil....

 

[ALBOB]

I work (ed) in an office with all women. I've eaten more chocolate this past year than in the past 6 years combined.
So, my theroy that women, as magnifcant and amazing as they can be also seem to be the root of all evil....

Theory? Dude, that's been a proven scientific fact for centuries. They're all bitches.

 

[DaMayor]

So, my theroy that women, as magnifcant and amazing as they can be also seem to be the root of all evil....

That's what he said.

 

[FMJ]

I know that allllll too well!
My wife loves to bake. Chocolate cakes, cookies, pie, anything and everything you cannot eat on a diet.
Her theory is, make everyone around her fat so she looks skinnier.
She is the devil.

 

[DaMayor]

Alright, lazy ass.....Where's the update?

Are we having fun yet?

 

[FMJ]

Alright, lazy ass.....Where's the update?

Are we having fun yet?

I just finished the last day workout an hour ago. So I'll shower, eat and all that crap and post up the today and Tuesdays sessions.

 

[FMJ]

Tuesday Mar 16th - Tension training

Flat Press - 145X10, 145X10
Incline Press - 95X12, 95X11
Bent Rows - 120X12, 120X12
Pulldowns- 115X12, 115X11
Hang Cleans - 75X10, 75X8
Arnies - 30X11, 30X9
Squats - 185X12, 185X12
Deadlifts - 170X12, 170X10
Skull crushers - 60X12, 60X8
Standing curls - 60X9, 60X7

Dietary details

Tuesday AM Low carbs:
Total calories were 565
Macros were 25%c 55%p 20%f
Tuesday PM Carb up:
Total Calories were 2213
Macros were 60%c 16%p 24%f
Weight 161.1

Wednesday Mar 17th Rest

Dietary details
Total calories were 3391
Macros were 78%c 13%p 9%f
Weight 163.8


Thursday Mar 18th - Power training

Flat Press - 170X5, 160X4, 160X5
Incline press - 125X6, 125X5, 125X4
Bent rows - 160X6, 160X6, 160X6
Pullups - BWX7, BWX8, BWX6
Mil Press - 90X8, 100X4, 90X4
Arnold press - 35X7, 35X5, 35X6
Back squats - 240X6, 240X6, 240X5
Deadlifts - 225X7, 225X7, 225X7
Skull Crushers- 75X4, 75X4, 75X4
Chins - BWX10, BWX7, BWX6

Dietary details
Calories expected to be 2265
Macros expected 53%c 29%p 18%f
Weight this morning 165.4lbs

Summary
Both training days went great. Made weight increases on almost all my exercises today. The only issue I'm having now is in my Flat press. I actually had to decrease the weight by 10 pounds today because of the same pain in my shoulder. Very strange because I don't have problems with it on any other moves. I was able to get through the sets at 160 with less iritation in it so I will keep it there until I improve. Swapped out Hang cleans today for Military presses. Just for the hell of it. Squats and deads today again were strong as hell. I went up from last week and I plan to go up again next week. I'm actually closing in on 250 squat. That would be an all time record for me! I'm not gonna rush it though. Next week I will try 245 and see how I feel but that would be pretty cool!
I nailed the carb up days this week. I didn't do so well last week but this time I got in all the carbs. Went over slightly in fats and moderately in protein but I'm not too worried about it. Energy has been up, mental focus, mood, everything's been good this week. Not too sure about looking or feeling any leaner but I'm not discouraged by that. I'm certain things are moving along. You know how it is when you look at something all the time, it's hard to see the changes. It's only week two. Patience.

 

[DaMayor]

Alright, first of all, that was waayyyy too wordy. You have to remember that the average member of IM has an attention span that lasts about fifteen seconds per view.
Secondly, hows-about knockin' off some of the positive talk, eh? I mean, I'm trying to have a bad day here. I can't possibly enjoy my bad day with you using terms like "great" and "increases" and "patience".....











Good work, man.

 

[FMJ]

Alright, first of all, that was waayyyy too wordy. You have to remember that the average member of IM has an attention span that lasts about fifteen seconds per view.
Secondly, hows-about knockin' off some of the positive talk, eh? I mean, I'm trying to have a bad day here. I can't possibly enjoy my bad day with you using terms like "great" and "increases" and "patience".....











Good work, man.

Ha haaa haaa! Sorry.. I should have realized the attention span thing.. It reminds me of those...

 

[FMJ]

Week 12 Mar20-Mar26

Week 3 of UD2 Diet

Saturday Mar 20th - Upper body Depletion 1

Flat press - 115X20, 115X17, 115X14, 115X14, 115X12
Incline Press - 75X17, 75X16, 75X14, 75X14, 75X14
Bent Rows - 100X20, 100X20, 100X16, 100X12, 100X13
Lat Pulldowns - 90X18, 90X18, 90X16, 90X14, 90X13
Mil Press - 60X19, 60X15, 60X12, 60X11, 60X9
Arnies - 15X15, 15X16, 15X16, 15X14, 15X11

Sunday Mar 21th - Lower body Depletion 2

Back squats - 145X19, 145X18, 145X16, 145X13, 145X12
Deadlifts - 130X19, 130X12, 130X12, 130X14, 130X14
Leg Ext. - 90X20, 90X20, 90X20, 90X20, 90X18
Leg Curls - 70X20, 70X15, 70X13, 70X12, 70X10


Dietary details
Calories were 1350 on both days
Macros were 19%c 60%p 21%f
Weight 163lbs

Summary
Chest routines were good these days. No shoulder pain. Reps increase on both flat and incline pressing. Back was up in both weight and reps. Strong back day. Continued with Military press instead of Hang cleans due to slight back ache. Both tend to irritate my lower back a little but Hang cleans moreso. Squats went up in weight and reps also. Very strong quads lately however that same lower back pain put a damper on my deads and leg curls. Actually, deads started out strong. Did 20 reps on the first set but right after that, my back got very tight. No pain really but a really strong tight pump that inhibited later sets and forced me to go less reps on the leg curls. Still feeling the tightness in my lower back this morning. Diets been on the marks however I'm actually starting to notice more hunger than in the past few weeks. I'm definitly getting leaner, I can see it in my abdominal section. More detail showing up. I wonder if the leaner you get, the hungrier you get too?
Todays a rest day and then onto half day low carbs tomorrow and a carb up in the PM preceeded by a full body tension workout.
Energy still good. Next post tomorrow after that.

 

[ALBOB]

On your chest work, have you considered doing inclines before flats? Most find you get a more complete workout of the target muscle if you start from a weaker angle (incline for pecs) and work toward a stronger angle (decline or dips). As a matter of fact, parallel bar dips are just about the best finishing move you can do for pecs for that very reason. There have even been lifters that did nothing but dips as thier compound pec movements.

Just a thought.

 

[FMJ]

On your chest work, have you considered doing inclines before flats? Most find you get a more complete workout of the target muscle if you start from a weaker angle (incline for pecs) and work toward a stronger angle (decline or dips). As a matter of fact, parallel bar dips are just about the best finishing move you can do for pecs for that very reason. There have even been lifters that did nothing but dips as thier compound pec movements.

Just a thought.

I'll give it a try tomorrow. Unfortunately, I don't have bars for dips. I've tried coming up with some ways to do them at my home gym but nothing quite works well. I'll do inclines before flats tomorrow and report back how it worked out. Thanks for the suggestion.

 

[DaMayor]

Alright, you old fart....what's going on? What of the new chest work approach? Stats? Diet? When will you start competing professionally?

Give me something interesting here!....I'm tired of reading my own boring arsed joural.

 

[FMJ]

LOL... I was hoping to update before you scolded me about it..
You're too quick for me.

Okay... Here's how it went...

Tuesday Mar 23rd - Tension training

Incline Press - 100X14, 95X12
Flat Press - 145X9, 145X8
Bent Rows - 125X12, 125X11
Pulldowns- 120X12, 120X10
Mil Press - 80X12, 80X10
Arnies - 30X8, 30X8
Squats - 190X12, 190X12
Deadlifts - 180X12, 180X12
Skull crushers - 65X12, 65X8
Standing curls - 60X12, 60X8

Dietary details

Tuesday AM Low carbs:
Total calories were 204
Macros were 4%c 61%p 35%f
Tuesday PM Carb up:
Total Calories were 1769
Macros were 64%c 21%p 15%f
Weight 163.3

Summary:
Well, I switched up the flat and inclines. It wasn't bad, I was stronger on the incline, I assume because I did it first, so the weight and the reps went up. The flat presses lost reps obviously due to pre-exhausting but I felt less shoulder irritation by doing them this way so I will keep it in this order for a while. Back was strong, weights went up on both moves and went to the rep range limit. Stuck with Military press over Hang cleans again. Went to the limit of the reps so I'll increase on the weight next time again. Legs again kicked ass. Went up in weight on squats and deads and still hit the rep range limit so I'll go up on them next week too! Strength gains have been steady week after week on UD2. Weight on the scale isn't doing much but I still think I'm getting leaner so I'm still happy.
I cut the carb-up from 1000 grams of carbs back to around 700 grams because I calculated the required carbs on the high side, Now I'm gonna try on the lower side and see if this improves the fat loss.

Wednesday Mar 24th Rest day

Dietary details
Total calories were 2269
Macros were 73%c 12%p 15%f
Weight 162.7

 

[DaMayor]

That's better....and no mention of tuna, chicken or other protein sources.

Refreshing!

I look forward to the opportunity to increase carbs (probably in September or October) so I too can experience strength gains again. This Hunter Gatherer diet I'm on will suck the life outta ya!

Good work, FMJ.

 

[FMJ]

That's better....and no mention of tuna, chicken or other protein sources.

Refreshing!

I look forward to the opportunity to increase carbs (probably in September or October) so I too can experience strength gains again. This Hunter Gatherer diet I'm on will suck the life outta ya!

Good work, FMJ.

Thanks man. Yeah,the carbs are quite a luxury while dieting. I'm sapped on the depletion workouts but the tension and power routines are awesome strength days. Honestly though... your strength gains lie in how the hell you can continue doing that diet. I couldn't possibly funtion on that little food. Wouldn't even try.

 

[FMJ]

Thursday Mar 25th - Power training

Incline press - 130X8, 130X7, 130X6
Flat Press - 150X6, 150X5, 150X5
Bent rows - 165X6, 165X6, 165X6
Pullups - BWX7, BWX6, BWX7
Mil Press - 105X6, 105X5, 105X5
Arnold press - 35X8, 35X7, 35X7
Back squats - 245X6, 245X6, 245X4
Deadlifts - 230X7, 230X6, 230X6
Skull Crushers- 75X6, 75X6, 75X5
Chins - BWX9, BWX6, BWX6

Dietary details
Calories were 2065
Macros were 46%c 32%p 22%f
Weight 164.6lbs

Summary
Okay, typical situation. All my weights and/or reps increased again. Only exception was flat presses. By switching up the inclines first, I had less strength to do flat presses. I had to decrease the weight by 10 pounds but I'll work back up to that. Back and legs were strong and shoulders are finally starting to show some good gains in strength. No size gains abviously but I bet once my calories are in surplus again, I'll make some good size gains.
Starting Week 4 of UD2 tomorrow with low carbs and depletion training. So far, I'm satisfied with body fat reductions. Really starting to see lots of detail in abdominal, shoulder and leg areas. 3 weeks down, 3 to go!

 

[DaMayor]

Thanks man. Yeah,the carbs are quite a luxury while dieting. I'm sapped on the depletion workouts but the tension and power routines are awesome strength days. Honestly though... your strength gains lie in how the hell you can continue doing that diet. I couldn't possibly funtion on that little food. Wouldn't even try.

Honestly, once I made the initial transition (i.e., CRASHED) my main challenge was the limited food(s). Once I got it in my head that food was just fuel (for the short term, anyway) and that I HAD to hit certain numbers, things got better. I think you could handle it.....but I don't think you need to based on your goals.

[[/U][/B]Okay, typical situation. All my weights and/or reps increased again.

Only exception was flat presses. By switching up the inclines first, I had less strength to do flat presses. I had to decrease the weight by 10 pounds but I'll work back up to that. Back and legs were strong and shoulders are finally starting to show some good gains in strength. No size gains abviously but I bet once my calories are in surplus again, I'll make some good size gains.
Starting Week 4 of UD2 tomorrow with low carbs and depletion training. So far, I'm satisfied with body fat reductions. Really starting to see lots of detail in abdominal, shoulder and leg areas. 3 weeks down, 3 to go!

Those three weeks will fly by....ya lucky bastard, lol.

 

[FMJ]

Week 13 Mar27-Apr2

Week 4 of UD2 Diet

Saturday Mar 27th - Upper body Depletion 1

Incline Press - 80X20, 80X19, 80X15, 80X14, 80X13
Flat press - 115X13, 105X15, 105X15, 105X13, 105X11
Bent Rows - 105X20, 105X17, 105X16, 105X13, 105X13
Lat Pulldowns - 90X18, 90X16, 90X15, 90X15, 90X13
Mil Press - 60X20, 60X18, 60X14, 60X12, 60X11
Lat Raise - 15X20, 15X18, 15X17, 15X15, 15X13

Sunday Mar 28th - Lower body Depletion 2

Back squats - 145X20, 145X19, 145X16, 145X13, 145X11
Deadlifts - 130X20, 130X17, 130X16, 130X16, 130X16
Leg Ext. - 95X20, 95X20, 95X20, 95X19, 95X19
Leg Curls - 70X20, 70X20, 70X16, 70X14, 70X14
Skull Crushers - 55X20, 55X20, 55X18, 55X13, 55X12
Curls - 45X20, 45X20, 45X15, 45X12, 45X11

Dietary details
Calories were 1350 on both days
Macros were 14%c 68%p 18%f
Weight 162.6lbs

Summary
Continued to have that shoulder pain during flat presses, had to again decrease by 10lbs to get to my rep range. Only went up on a couple moves during upper body but went up mostly in reps for back and shoulders. Also, since mil presses and arnies felt somewhat redundant, I switched out the arnies to lat raises.
Leg day wasn't quite as energenic today. I didn't have any carbs prior to training and it showed. I was pretty wiped by the time I finished squats. Still managed to increase reps on some other moves though. Mental note.. Do NOT train without eating at least some carbs. Felt like quitting a few times during todays routine. Rest tomorrow thank god.

 

[DaMayor]

[ Mental note.. Do NOT train without eating at least some carbs. Felt like quitting a few times during todays routine. Rest tomorrow thank god.

Myehhhhhh....quit being such a girly~man. We don't need no stinkin' carbs!
This is the norm for me. Thing is, there is always more gas in the tank...you can go further than you think, although in my case it isn't such a great idea just yet.
Workout looks good, man.
Are those inclines Dumbbell or machine?


....or two liter bottles, lol!

 

[FMJ]

Myehhhhhh....quit being such a girly~man. We don't need no stinkin' carbs!
This is the norm for me. Thing is, there is always more gas in the tank...you can go further than you think, although in my case it isn't such a great idea just yet.
Workout looks good, man.
Are those inclines Dumbbell or machine?


....or two liter bottles, lol!

Ha haaa.. Those were chisled dumbbells, of course!

No, actually, everything in those days were using barbell, except the lat raises, leg ext. and leg curls. Oh and the standing curls were with an EZ bar.

 

[Gazhole]

Awesome work man! This level of training volume scares the crap out of me, haha!