Full Metal Jacket

[FMJ]

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

Come on Gaz.. you invented shit like this!
Honestly, I dread these depletion workouts the most. Thankfully, only two more weeks worth of them to do and then I can take a break and evaluate my results. I pray to the god of skinny punks that I don't have to do another round though!
Thanks for the kudo's brutha.

 

[DaMayor]

So you're only going six weeks, eh?

How have your results been overall? Have you achieved the results you expected?

 

[FMJ]

So you're only going six weeks, eh?

How have your results been overall? Have you achieved the results you expected?

Well, six weeks is the "recommended" time to be on UD2 before taking a couple weeks off at maintainence cals and then, if needed get back on for another 6 weeks. I have to be honest though, so far results have been more than satisfactory. I haven't really lost numbers on the scale mind you but I have lost three inches around the waist. Which I find strange but hey, I definitly see six abs now. Bottom portion still needs to lean out allot but I'm only 50% of the way through so I think by the end of it, I would have made significant progress.
And really, if the worst of it (at least for me) was doing the depltion workouts, it's not that bad at all.

 

[Gazhole]

Come on Gaz.. you invented shit like this!
Honestly, I dread these depletion workouts the most. Thankfully, only two more weeks worth of them to do and then I can take a break and evaluate my results. I pray to the god of skinny punks that I don't have to do another round though!
Thanks for the kudo's brutha.

Don't think i've ever done 30 sets in a workout before, ever! Most i've managed on any sort of a program is mid-20s. My body hates reps above 5 and workouts that are above 20 sets, haha

It looks like you're working hard, and hard work is what gets results on any program - i think you're doing great!

 

[FMJ]

Tuesday Mar 30th - Tension training

Incline Press - 105X12, 105X12
Flat Press - 135X9, 135X7
Bent Rows - 135X12, 135X12
Pulldowns- 125X12, 125X12
Mil Press - 85X12, 85X12
Lat Raise - 20X12, 20X12
Squats - 195X12, 195X12
Deadlifts - 185X12, 185X12
Skull crushers - 70X8, 70X8
Standing curls - 65X8, 65X8

Dietary details Carb-up
Calories were 2804
Macros were 59%c 21%p 20%f
Weight 164.7lbs

Summary:
Strong training day, most lifts increased but should have gone more. Reached the max reps in the range. Even increased by 10 pound on the bent rows and still did the 12 reps. Next week I'll go up 10 pounds in all the lifts I reached 12 reps just to get back in the range. Still had problems with the flat press and am pretty sure it won't get better before it gets worse. I tried with a closer grip which did help but still wasn't pain free. After the workout I tried doing a few sets of decline press to see if it would feel better and it did so from now on, I will sub the flat presses for declines. Had a tough time with the diet this week. Cheated allot and snacked like crazy because I quit the ciggs again. 3 days now and couting. I hope I can stop for good this time! LOL

 

[FMJ]

Thursday Apr 1st - Power training

Incline press - 135X9, 135X6, 135X6
Decline Press - 135X8, 135X9, 135X7
Bent rows - 170X6, 170X6, 170X5
Pullups - BWX7, BWX7, BWX7
Mil Press - 105X6, 105X4, 105X4
Lat Raise - 25X7, 25X7, 25X7
Back squats - 250X6, 250X6, 250X6 New Personal Record!
Deadlifts - 240X6, 240X6, 240X6
Skull Crushers- 80X4, 75X5, 75X3
Chins - BWX8, BWX8, BWX7

Dietary details
Calories were 1939
Macros were 47%c 33%p 20%f
Weight 167.4lbs

Summary
Continued to go up in weight on most moves or reps in others, or both. I removed flat presses for good due to the shoulder issue and replaced it with Declines which worked out great. No discomfort and still pushed a decent weight. The biggest thing this week was my squats. I am officially squating 250 pounds! My highest weight ever!
Yeah, I know thats not much to you vets but for me, that's a big deal! Nearly 100 pounds more than my bodyweight! Anyway, enough bragging... now onto the shitty part. This week seems to have stalled in my diet. I'm up allot on the scale this week and I don't feel or look much leaner. I did pretty much everything I should have, had a couple cheat days but nothing too crazy. Not like DaMayor shoveling donuts down my throat! I've decided to add three more cardio days for a total of four 40 minute sessions per week in an effort to lose as much body fat as possible in these last two and a half weeks left on UD2. Hopefully this will help.

 

[Gazhole]

This is still a terrifying amount of volume, nice work!

 

[FMJ]

This is still a terrifying amount of volume, nice work!

Thanks Gaz. I'm not too crazy about the full body workout 3X a week either but so far it's not been too unbearable.

 

[DaMayor]

The biggest thing this week was my squats. I am officially squating 250 pounds! My highest weight ever!

I could do that 6 months ago......whenever I knelt down to tie my shoes!

... now onto the shitty part. This week seems to have stalled in my diet. I'm up allot on the scale this week and I don't feel or look much leaner. I did pretty much everything I should have, had a couple cheat days but nothing too crazy. Not like DaMayor shoveling donuts down my throat!

I was half asleep.....and they were in the way....of the peanut butter.

I've decided to add three more cardio days for a total of four 40 minute sessions per week in an effort to lose as much body fat as possible in these last two and a half weeks left on UD2. Hopefully this will help.

You sure you want to up the cardio? Why not just tighten up the diet.........slack ass.

 

[FMJ]

I was half asleep.....and they were in the way....of the peanut butter.

That was too funny!

You sure you want to up the cardio? Why not just tighten up the diet.........slack ass.

Yeah, I could do that too.. oh.. I mean I WILL do that... but Lyle does recommend cardio I think at least three times in the 1 week cycle. I only do it once, 4 hours prior to the tension training.
I just got done with 45 minutes. I start week 5 tomorrow with these bullshit depletion training days, which I HATE! I'll do another 30 minutes tomorrow and Sunday. If I feel like I'm close to reaching my goals, I will do another week or two after the regular 6. But we'll see.

 

[DaMayor]

That was too funny!
Yeah, I could do that too.. oh.. I mean I WILL do that... but Lyle does recommend cardio I think at least three times in the 1 week cycle. I only do it once, 4 hours prior to the tension training.
I just got done with 45 minutes. I start week 5 tomorrow with these bullshit depletion training days, which I HATE! I'll do another 30 minutes tomorrow and Sunday. If I feel like I'm close to reaching my goals, I will do another week or two after the regular 6. But we'll see.

Oh yeah.....I've been meaning to read that UD 2.0 book.

I keep assuming that everyone is in protein purgatory with me....my bad. Then yes, do what Lyle says. You're doing a great job.
Have you been to his site recently? Is that not the most friendly and exciting place in cyberspace?

 

[FMJ]

Oh yeah.....I've been meaning to read that UD 2.0 book.

I keep assuming that everyone is in protein purgatory with me....my bad. Then yes, do what Lyle says. You're doing a great job.
Have you been to his site recently? Is that not the most friendly and exciting place in cyberspace?

I hate it there. Do you know, I never got a reply on my question I posted. Bunch of pompass asses. Like they're all better than me. I'm sure they are, but they don't even know that yet!

 

[DaMayor]

I hate it there. Do you know, I never got a reply on my question I posted. Bunch of pompass asses. Like they're all better than me. I'm sure they are, but they don't even know that yet!

I responded to a couple of things....there are a couple of nice folks there, but for the most part it is a tough room. I even sent Lyle a PM asking an unrelated question...no response.

My impersonation of Lyle, "Well, had you read the book you would know that...Groundling!"...."It has been discussed here, you moronic inbreeder"......"Um, had you paid attention to the book...what's that? You were distracted by my walking on water? Pfffft....what an intellectual infant."

He's a smart guy, but I don't think I could tolerate him for long...maybe I'm wrong...............NAHHHH.

 

[FMJ]

I responded to a couple of things....there are a couple of nice folks there, but for the most part it is a tough room. I even sent Lyle a PM asking an unrelated question...no response.

My impersonation of Lyle, "Well, had you read the book you would know that...Groundling!"...."It has been discussed here, you moronic inbreeder"......"Um, had you paid attention to the book...what's that? You were distracted by my walking on water? Pfffft....what an intellectual infant."

He's a smart guy, but I don't think I could tolerate him for long...maybe I'm wrong...............NAHHHH.

Nope, that sounds right on. In fact, I was discussing with KY, a member here and there, regarding moving things around a little because I train in the AM and he told me something to the effect "if I know Lyle, he'd tell you, if you can't do it the way it's outlined, then do another diet."

 

[Gazhole]

I hate it there. Do you know, I never got a reply on my question I posted. Bunch of pompass asses. Like they're all better than me. I'm sure they are, but they don't even know that yet!

I hate places like that. I don't care who you are or what you know, respect should be for everybody. I mean, i don't know a massive amount, but i don't condescend when people don't know what i know.

Fucking hate it when people talk down to me about anything. Its like, okay you know more than me, but my ability to comprehend it isn't in question you ass.

 

[Curt James]

I hate it there. Do you know, I never got a reply on my question I posted. Bunch of pompass asses. Like they're all better than me. I'm sure they are, but they don't even know that yet!

Nice.

 

[Curt James]

Thursday Apr 1st - Power training

Incline press - 135X9, 135X6, 135X6
Decline Press - 135X8, 135X9, 135X7
Bent rows - 170X6, 170X6, 170X5
Pullups - BWX7, BWX7, BWX7
Mil Press - 105X6, 105X4, 105X4
Lat Raise - 25X7, 25X7, 25X7
Back squats - 250X6, 250X6, 250X6 New Personal Record!
Deadlifts - 240X6, 240X6, 240X6
Skull Crushers- 80X4, 75X5, 75X3
Chins - BWX8, BWX8, BWX7

Dietary details
Calories were 1939
Macros were 47%c 33%p 20%f
Weight 167.4lbs

Summary
Continued to go up in weight on most moves or reps in others, or both. I removed flat presses for good due to the shoulder issue and replaced it with Declines which worked out great. No discomfort and still pushed a decent weight. The biggest thing this week was my squats. I am officially squating 250 pounds! My highest weight ever!
Yeah, I know thats not much to you vets but for me, that's a big deal! Nearly 100 pounds more than my bodyweight! Anyway, enough bragging... now onto the shitty part. This week seems to have stalled in my diet. I'm up allot on the scale this week and I don't feel or look much leaner. I did pretty much everything I should have, had a couple cheat days but nothing too crazy. Not like DaMayor shoveling donuts down my throat! I've decided to add three more cardio days for a total of four 40 minute sessions per week in an effort to lose as much body fat as possible in these last two and a half weeks left on UD2. Hopefully this will help.

Impressive pullups! I'm busy struggling to complete my three sets of negatives.

Kudos on the squat PR!

 

[FMJ]

Impressive pullups! I'm busy struggling to complete my three sets of negatives.

Thanks Curt. Yeah, I started on negatives too, did a few everyday until I finally got up enough strength to do regular ones.

 

[FMJ]

Week 14 Apr3-Apr9

Week 5 of UD2 Diet

Saturday Apr 3rd- Upper body Depletion 1

Incline Press - 85X20, 85X20, 85X17, 85X15, 85X12
Decline press - 85X20, 85X18, 85X16, 85X16, 85X16
Bent Rows - 110X20, 110X20, 110X16, 110X11, 110X11
Lat Pulldowns - 90X20, 90X17, 90X15, 90X14, 90X14
Mil Press - 65X20, 65X18, 65X13, 65X12, 65X11
Lat Raise - 15X20, 15X20, 15X20, 15X16, 15X15

Sunday Apr 4th- Lower body Depletion 2

Back squats - 150X18, 150X17, 150X13, 150X12, 150X10
Deadlifts - 145X17, 145X16, 145X16, 145X14, 145X12
Leg Ext. - 100X20, 100X20, 100X20, 100X20, 100X20
Leg Curls - 75X20, 75X17, 75X15, 75X14, 75X13
Skull Crushers - 60X20, 60X18, 60X17, 60X12, 60X12
Curls - 50X20, 50X17, 50X14, 50X12, 50X12

Dietary details
Calories were about 1260 on both days
Macros were 16%c 67%p 17%f
Weight 166.8lbs

Summary
These are my least favorite workouts, as anyone following my log know. I did manage to increase my weights again. Many of them both weight and reps. I know this is probably getting monotanous.. frankly, I don't understand why I can go up every single week either but I just assume that if I can go up, I should. Anyway, I got diet back on track. I mentioned last time I feel plateau'd a little. I'm really down to that last little bit of side and belly fat, weight on the scale hasn't gone down in a couple weeks. I might be getting to a point where I need to take a break from dieting. I don't know for sure. This is week 5 of UD2 and then one more week to go after that. Still haven't decided to stop or add a week. I will see when I get there.
Honestly, I don't feel any different from last week, as far as getting leaner. On a positive note, I did get in 45 minutes of cardio on both Friday and Saturday and Sunday I did 60 minutes! Nice!

 

[DaMayor]

[Summary
These are my least favorite workouts, as anyone following my log know. I did manage to increase my weights again. Many of them both weight and reps. I know this is probably getting monotanous.. frankly, I don't understand why I can go up every single week either but I just assume that if I can go up, I should.

I don't see this as being a problem. Although I'm not familiar with the objective/structure of the UD 2.0 diet. As long as it's in the plan, I say increase whenever it feels do~able without injury or a negative impact on form.

Anyway, I got diet back on track.

Wait a minute....back on track? So, um, how many chcolate bunnies did we have this weekend?

I mentioned last time I feel plateau'd a little. I'm really down to that last little bit of side and belly fat, weight on the scale hasn't gone down in a couple weeks. I might be getting to a point where I need to take a break from dieting. I don't know for sure. This is week 5 of UD2 and then one more week to go after that. Still haven't decided to stop or add a week. I will see when I get there.

How many weeks does the book call for? I'm thinking that if you are that close, finish out week six and then maybe consider the Stubborn Fat Solution deal. Again, all I can do here is speculate.

Honestly, I don't feel any different from last week, as far as getting leaner. On a positive note, I did get in 45 minutes of cardio on both Friday and Saturday and Sunday I did 60 minutes! Nice!

Okay, THIS ONE I can handle. Firstly, this is a completely NORMAL phenomenon. I too have had days when I felt that no change had taken place. This Sunday, I felt HUGE..MAMMOTH...LARDO.... then I realized that I was wearing pants I haven't worn in three years, and yet I still couldn't get my shoulders into a shirt my wife bought me. (both good things) My money says that this is partly due to flux in hydration, where you are as far as recovery between workouts...all sorts of little odd things in varying combinations. Since you're getting closer to your goal, the pattern(s) of these odd things may get even crazier. I wouldn't sweat it.

Just stop sneaking in the Cadbury's and keep your eye on the prize.

 

[FMJ]

Wait a minute....back on track? So, um, how many chcolate bunnies did we have this weekend?

Oh, I guess I left out that Easter dinner at Chili's? I was good as far as the meal but they have this chocolate cake, with hot chocolate sauce inside it topped off with vanilla ice cream. I ate half that badboy with my son. It was not a pretty scene man!

How many weeks does the book call for? I'm thinking that if you are that close, finish out week six and then maybe consider the Stubborn Fat Solution deal. Again, all I can do here is speculate.

Book calls for 6 weeks on, one or two weeks off before repeating another 6 weeks. I'm thinking after doing UD2, I will go on a standard 500 cal deficit. Yes, it'll be slow but I think by the time I finish this cycle of UD2, I will be at or below 12% bf. Which is still really good because I was certainly above 15% before starting. I had two abs, and a hint of two below that. Now, I have 6 abs with just the last two being a little "fuzzy"
Not too shabby. This Lyle McD certainly knows a thing or two.

Okay, THIS ONE I can handle. Firstly, this is a completely NORMAL phenomenon. I too have had days when I felt that no change had taken place. This Sunday, I felt HUGE..MAMMOTH...LARDO.... then I realized that I was wearing pants I haven't worn in three years, and yet I still couldn't get my shoulders into a shirt my wife bought me. (both good things) My money says that this is partly due to flux in hydration, where you are as far as recovery between workouts...all sorts of little odd things in varying combinations. Since you're getting closer to your goal, the pattern(s) of these odd things may get even crazier. I wouldn't sweat it.

Just stop sneaking in the Cadbury's and keep your eye on the prize.

I have to agree.. this has got to be a water retention thing... because my weight these last two weeks has been going up to 168, then down to 165, then up again to 167 then down to 164.. it's all over the place. Today, I had a tough time taking off my wedding band prior to training which hasn't happened in a long ass time! That kind of weight swings has got to be water, right?

 

[DaMayor]

Oh, I guess I left out that Easter dinner at Chili's? I was good as far as the meal but they have this chocolate cake, with hot chocolate sauce inside it topped off with vanilla ice cream. I ate half that badboy with my son. It was not a pretty scene man!

Book calls for 6 weeks on, one or two weeks off before repeating another 6 weeks. I'm thinking after doing UD2, I will go on a standard 500 cal deficit. Yes, it'll be slow but I think by the time I finish this cycle of UD2, I will be at or below 12% bf. Which is still really good because I was certainly above 15% before starting. I had two abs, and a hint of two below that. Now, I have 6 abs with just the last two being a little "fuzzy"Not too shabby. This Lyle McD certainly knows a thing or two.

Please do not let him know this....he might get a big ego or something.

I have to agree.. this has got to be a water retention thing... because my weight these last two weeks has been going up to 168, then down to 165, then up again to 167 then down to 164.. it's all over the place. Today, I had a tough time taking off my wedding band prior to training which hasn't happened in a long ass time! That kind of weight swings has got to be water, right?

I had the same problem Sunday. Saturday night my ring was falling off, Sunday morning it was stuck solid. Just sodium intake and water retention..no biggie.

I think you've done well with this diet. Seems to be more of a carb~teaser diet (one of the benefits of my boring, yet consistant diet, lol) but effective.

 

[FMJ]

Yeah, That pic basically was me at Chili's just with brown hair!

Okay, I was supposed to do my Power training this morning but things got a little delayed so I will do it tonight instead. No big. I don't want to miss any workouts when I'm so close to finishing the cycle of UD2 so I will be sure to get it in tonight. For now, I'll post up Tuesdays tension training.

Tuesday Apr 6th- Tension training

Incline Press - 115X12, 115X12
Decline Press - 115X12, 115X12
Bent Rows - 145X10, 145X10
Pulldowns- 135X12, 135X11
Mil Press - 95X12, 95X8
Lat Raise - 25X10, 25X10
Squats - 205X12, 205X10
Deadlifts - 195X12, 195X12
Rope pushdowns - 40X12, 50X10
Standing curls - 65X10, 65X8

Dietary details Carb-up
Calories were 3033
Macros were 66%c 22%p 12%f
Weight 168.7lbs

Summary:
Awesome day. Last tension day, I nearly maxed out all my reps ranges so this time, I jacked nearly all my weights up 10 pounds. Typically, I increase by 5 but I have been hitting th mark for a few weeks in a row so I figured I would go for the gold. Even with the double increase, I hit 12 reps on many of the moves. Strength has been there big time! I was squating 205 for 12 and then another 10 reps. Most of these moves only have 60-90 second rests so it was a good day all in all. I switched up my skull crushers this week with some rope pulldowns. I was getting good pumps and DOMS in my tri's but the last two sessions just haven't been doing it for me. I've had skulls in the routine for the last 2 months so I thought I would change it up. Sure enough, I got the DOMS back after the pulldows so I will keep them in for a few weeks now.
I'll post up tonights workout later or manana.

 

[DaMayor]

Yeah, That pic basically was me at Chili's just with brown hair!

Please tell me you were wearing a shirt....redneck.

Dietary details Carb-up
Calories were 3033
Macros were 66%c 22%p 12%f
Weight 168.7lbs

If I were to consume 3033 calories @ 66% carbs in a day, I think I might, well.......die.

Summary:
Awesome day. Last tension day, I nearly maxed out all my reps ranges so this time, I jacked nearly all my weights up 10 pounds. .

So, any thoughts on what comes next?

 

[FMJ]

Please tell me you were wearing a shirt....redneck.

A shirt??? Oh DaMayor.. you and your fancy made-up words!

So, any thoughts on what comes next?

Yeah, I guess jack all the weights up again next week.
Is that what you meant?

 

[DaMayor]

A shirt??? Oh DaMayor.. you and your fancy made-up words!

I'll lay off of the consten...consanen.....consone..n...t....constinnants.

Yeah, I guess jack all the weights up again next week.
Is that what you meant?

I meant more long term.....Speaking of which, what the hell was your goal to begin with?

Let's see, I wanted to get un-fat, Albob wanted to do something..not necessarily a diet, but maintaining something...dancing pigs maybe? And you? I have no idea whether you were skinny, fat, or indifferent. I'm thinking the ugly thing is a sure bet, but the rest? Myehhhh, who knows?

 

[FMJ]

Let's see, I wanted to get un-fat, Albob wanted to do something..not necessarily a diet, but maintaining something...dancing pigs maybe? And you? I have no idea whether you were skinny, fat, or indifferent. I'm thinking the ugly thing is a sure bet, but the rest? Myehhhh, who knows?

Ha ha haaaa... what a complete jackass!
Actually, if you wanna really laugh, my goal was to bulk.
But after reading up a bit, I learned that being around 18% bf would just make me fatter if I bulked so I set out to rapidly lose some bf percentages. 10-12% was my target. All so i can go ahead, do a bulk run, get back up to 15%bf and then cut again. Then lather, rinse and repeat.

 

[DaMayor]

Ha ha haaaa... what a complete jackass!
Actually, if you wanna really laugh, my goal was to bulk.
But after reading up a bit, I learned that being around 18% bf would just make me fatter if I bulked so I set out to rapidly lose some bf percentages. 10-12% was my target. All so i can go ahead, do a bulk run, get back up to 15%bf and then cut again. Then lather, rinse and repeat.

Bulking at 18%? Yeah, that would be pretty risky....You might blob out at 180lbs. or something......have I mentioned that skinny people suck?

Honestly, I think it all depends on your genetic ability to create lean mass. I know it gets a little tougher with age, but if you're not a hard gainer and have a handle on diet....myehh, 18% doesn't seem absolutely terrible. But I get your point. You're right, 10~12% would stack the deck in your favor. As for myself, I am curious to see what 18% will look like. I think if I'm fairly close to my 'goal' at 16~18% after another few months, I might be willing to do an ultra-clean bulk in the fall. We'll see.

 

[FMJ]

Thursday Apr 8th - Power training

Incline press - 145X6, 145X6, 145X5
Decline Press - 145X8, 145X7, 145X7
Bent rows - 175X6, 175X5, 175X5
Pullups - BWX6, BWX7, BWX6
Mil Press - 105X7, 105X6, 105X5
Lat Raise - 25X7, 25X7, 25X6
Back squats - 255X6, 255X5, 255X5 New Personal Record again!
Deadlifts - 245X6, 245X6, 245X6
Rope pushdowns- 55X7, 55X6, 55X5
Chins - BWX9, BWX8, BWX7

Dietary details
Calories were 2062
Macros were 42%c 39%p 19%f
Weight 170lbs

Summary
Holy smokes! I weighted in at 170 pounds this morning! Don't know where it came from, but it wasn't fat. Thats for sure. I'm definitly leaner than I was 5 weeks ago when I started. Anyway, this ends week 5. I've increased on the incline and declines again, Bent rows, Squats and deadlifts as well, the two latter are on all new highs again!
Very exciting stuff man! 255 squat? I'm gonna start wearing shirts with a big S on the front! No DaMayor... not for Studebaker!

 

[FMJ]

Week 15 Apr10-Apr16

Week 6 of UD2 Diet

Saturday Apr 10th - Upper body Depletion 1

Incline Press - 90X20, 90X20, 90X17, 90X14, 90X14
Decline press - 90X20, 90X16, 90X16, 90X15, 90X14
Bent Rows - 115X20, 115X19, 115X16, 115X14, 115X12
Lat Pulldowns - 90X20, 90X17, 90X16, 90X15, 90X13
Mil Press - 65X20, 65X20, 65X16, 65X14, 65X12
Lat Raise - 20X15, 20X17, 20X14, 20X12, 20X11

Dietary details
Calories expected to be 1355
Macros expected to be 16%c 67%p 17%f
Weight 168.8lbs

Summary
So begins the final week of 1 complete cycle of UD2. 6 weeks total per cycle. I think it is an excellent program. I started doing it with a little more bodyfat than what they recommend so I will probably need another cycle but I am still really happy with my results so far. In any event, today was the first day of the week and that means a depletion workout. The suckiest suck I ever sucked!
Did increase weights again on 4 out of the 6 movements. Felt good. Felt strong. The upper depltion is a cake walk though compared to the lower which is tomorrow. Make note of my chipperness right now, all will be gone by tomorrow.