electric's log

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Couldn't fool you, Tim?  
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Today's breakdown: BW @ 75.1Kg (165.6lbs), routine:

Flat BB Bench - 5 @ 51Kg (112lbs), 5 @ 61Kg (135lbs), 5 @ 71Kg (157lbs), 5 @ 81Kg (179lbs), 5 @ 85Kg (187lbs), 2x5 @ 91Kg (201lbs) - PR
Dips - 5 @ BW
V-Squat Isometrics - 3x5 sec @ 40Kg (88lbs), 2x3x5 sec @ 80Kg (176lbs), 3x5 sec @ 120Kg (265lbs)
T-Bar Chest Supported Row - 5 @ 20Kg (44lbs), 5 @ 40Kg (88lbs), 5 @ 60Kg (132lbs), 2x5 @ 80Kg (176lbs) - PR
Machine Weighted Crunches - 6x5 @ 95Kg (209lbs)
Leg Curl - 5 @ 50Kg, 5 @ 60Kg (132lbs), 5 @ 70Kg (154lbs)
Skullcrushers - 5 @ 28Kg (62lbs), 5 @ 38Kg (84lbs)
Preacher BB Curl - 5 @ 28Kg (62lbs), 5 @ 38Kg (84lbs)

Very pleased with today's workout. This was one of those days I love lifting. It is difficult but is feasible, I feel like I was ran over by a crowd of bulls but feel that it was worth it.
Bench's PR is for 2 sets of 5 across at that weight, although the last time I got that weight up for 1 set of 5 reps the spotter helped me some. This time the spotter touched the bar but barely helped.
The row PR is also for 2 sets across and I felt I could have added some more weight.
This time I used the V-squat machine for isometrics instead of regular squat because my patellar tendinitis started bothering me again so this is a way of working the quads without much work on the tendon. I lowered to below parallel and held the position for 5 seconds, then went up, rinse and repeat. That was a major killer!
 
EXCELLENT PR's, ELECTRIC!

Fantastic progress. Who needs a cut with strength gains coming in like this?
 
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(_tim @ Mar. 02 2009,4:03)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Who needs a cut with strength gains coming in like this?</div>
Damn straight! Eat like a king for another week and hit those T-bar rows for another PR!

[anything to put off that cut for a bit...]
 
Hahaha, thanks TR and Tim, but I really need to start this cut. I started this whole lifting thing about 2 years ago with something like 8.4% bf, now getting close to 15% I am scared with the extra flab. Although I am not looking forward the cut I am looking forward the result. I want to see where I stand muscle-wise so I can plan my next steps.

Anyway, BW today @ 75.3Kg (166lbs). Routine:

Deadlift - 5 @ 51Kg (112lbs), 5 @ 91Kg (201lbs), 3ish, 2, 1, 1 @ 151Kg (333lbs)
DB Flat Bench - 8 @ 56Kg (123lbs), 3x6 @ 66Kg (146lbs) - PR - combined DB weight
Chins - 5 @ BW, 3x5 @ BW+20Kg (44lbs) - total of ~95Kg (209lbs)
Machine Weighted Crunch - 6x5 @ 100Kg (220lbs)
Some silly isos

I tried to improvise a strap for the deadlifts but it didn't work, so was limited by grip strength again. I think 151Kg (333lbs) is a nice short-term target for 5 consecutive reps in deadlift.
Chins were harder then they should due to fatigued grip from the deads, but I got them in.
 
Good job electric! You must be pleased to finish up with a PR. I wish you well with your cut.

By my reckoning, to return to 8.4% bf you'll need to get back to about 154lb. How does that weight compare with what you were two years ago? In any case, you'll be able to slice that off in three months or less, if you go for around a pound a week.

(Oh, don't forget that your lats work really hard during deads which would impact on your chinning afterwards.)
 
Thank you Lol.

Looking at my logs, I started lifting on October 2, 2007 (about 17 months ago) weighing 60.3Kg (133lbs), 55.2Kg (121.7lbs) LBM, 5.1Kg (11.2lbs) of fat which means 8.4% bf. Today's weighing puts me at 75.3Kg (166lbs) and my last bf measurement gave me something like 13.9% so I am using 14.5% as the actual figure for bf. So that gives me 64.4Kg (142lbs) LBM, 11Kg (24lbs) of fat.
This all means a 9Kg (20lbs) LBM increase in 17 months which is ok considering I started very skinny and had a little muscle memory from lifting way back. According to Lyle's figure of 1Kg/2Lbs a month I could have made 17Kg (37lbs) and I am aware that bad diet hampered my gains.

I don't plan to get all the way back to 8.4% BF since that would probably be too boring. I think 10% is a good round number that could leave me at 64Kg (141lbs) LBM, 7Kg (15lbs) fat for a total of 71Kg (156lbs). This is a 4Kg (9lbs) drop in fat.

Anyway, this is my first serious cut, so I plan to play it by the ear and see how it goes. I don't think I'll stick to it for longer then 2 months this time and if I get bellow 70Kg (154lbs) I'll step on the brakes.

Btw, as reference to put the numbers above in context, my height is 170cm (5'7&quot;) so my current lean BMI (LBM Kgs/height in m^2) is 22.28.
 
UD2.0 day 1. BW @ 75.7Kg (166.9lbs). Routine:

Seated Calf Raise - 5x15
Bench - 6x15
Smith Squat - 3x15
Leg Press - 3x15
Seated Row - 3x15

Let the pain begin. I didn't even bother logging the weight used. I just tried to use a weight that was challenging but enabled me to complete the reps without death hazard. Even without pushing the load too high I had to stop the workout short of completion. I still had to do 3 more sets of rows, some lateral raises, leg curls and biceps and triceps isos. I was feeling light-headed so decided to call it quits.
 
electric: All the best with your UD2 cut. Oh, and welcome to the world of Lyle McD hating!
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Next time, I don't think I would go as heavy as I did for depletions. I think I would pick a weight that allowed me to work for 45 seconds to a minute and enable me to keep rest between sets to around a minute. I often had to wait longer than a minute between sets of squats because I was just so exhausted. I certainly improved my metcon while on UD2 but I also gave my joints a real hammering.

I'll be checking your thread with interest.
 
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(electric @ Mar. 09 2009,11:28)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Even without pushing the load too high I had to stop the workout short of completion. I still had to do 3 more sets of rows, some lateral raises, leg curls and biceps and triceps isos. I was feeling light-headed so decided to call it quits.</div>
Some steak and ice cream will take care of that light-headedness...
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Lol, thanks again.
TR, Steak - check! The ice cream will have to wait until Friday's carb load
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Yesterday's nutrition: 1,775 cals 96.6g fat 7.7g carbs 210.2g protein
Lyle says that carbs don't need to be lower then 50-60g but I don't think he says it SHOULDN'T so I avoided them, hence the 7g of carbs.

Today's BW @ 74.3Kg (163.8lbs) - quite a drop, probably from the water that goes away with the muscle glycogen. Routine:

Smith Squat - 3x15
Seated Calf Raise - 4x15
Machine Bench - 3x15
Weighted Machine Crunch - 3x15
Pulldowns - 3x15
Seated Machine Press - 2x15
Leg Curls - 3x15
Seated Machine Row - 1x15
Leg Press - 2x15

It makes me tired just typing all that
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Didn't complete the workout 100% again but this time it was pretty close, so I am pleased. And also although I was exhausted, I didn't get the light-headed feeling. If this cut is not a success at least my endurance will have gone through the roof.
 
March 10 nutrition (UD2.0 day 2):1,745 cals 103.1g fat 11.5g carbs 189.4g pro

March 11 nutrition (UD2.0 day 3):1,570 cals 77.3g fat 4.2g carbs 205.6g pro
March 11 workout: Had a &quot;cardio&quot; session at night playing the Nintendo Wii DDR game (a dancing game where you step on arrows on a mat according to what is displayed on-screen). It even has a workout mode where you input your status like weight, gender and age and it calculates your caloric expenditure based on your moves in the game.

March 12 (Today's) nutrition (UD2.0 day 4): As recommended I had 75% of my cals in the morning and afternoon, here's the breakdown 1,118 cals 49.2g fat 1.2g carbs 158.2g pro. Had a 30g carbs + 23g pro shake 30 minutes before the 7PM workout.
March 12 workout.
AM: 40 minutes moderate intensity cardio on threadmill
PM (BW @ 74.7Kg - 165.7lbs):
Smith Squats - 2x10 @ 60Kg (132lbs)
Leg Press - 1x10 @ 145Kg (320lbs)
Seated Leg Curl - 1x10 @ 60Kg (132lbs)
Flat BB Bench - 1x10 @ 51Kg (112lbs), 10, 9, 10 @ 71Kg (157lbs)
T-Bar Rows - 2x10 @ 50Kg (110lbs)
Chin - 2x10 @ BW
Lat Raise Machine - 10 @ 32Kg (71lbs), 10 @ 39Kg (86lbs)
Calf Raise - CRAMPS
Skullcrusher - 1x10 @ 38Kg (84lbs)
Preacher BB Curl - 1x10 @ 38Kg (84lbs)
Weighted Machine Crunch - 3x10 @ 65Kg (143lbs)

After 4 days of practically no carbs I felt pretty strong for today's workout. I could have got that second set of 10 in bench if I had a gun to my head. The third set was helped by the spotter. I feel I can increase the weight used on all exercises but bench, where I feel the weight was perfect, and skulls and BB curls where I think the weight was a bit too much although I was able to get all 10 reps. When I started doing calf raises I immediately got a cramp in my right calf. I stretched it and a while later tried again and started getting a cramp on my left calf, so I gave up on this exercise for today.

Now the good part, let the carb-load begin! Tomorrow I just might go to a Japanese all-you-can-eat place to get my carbs.
 
March 12 (UD2.0 day 4): after the workout I started my carb load with a protein drink filled with maltodextrin and pasta for dinner. Total carbs: 223g.
March 13 (UD2.0 day 5): No workout today, only carb load. Total carbs: 394g, protein: 76.6g. FAIL! Besides the low protein on Friday, the total carbs for the carb-load period were around 617g while I should have got betting 770g and 1027g. The carbs make you feel stuffed and it is hard to eat all that. Carb-load is not as fun as it sounds.
March 14 (UD2.0 day 6): Today's workout:

Deadlift 4, 3, 4 @ 141Kg (311lbs)
Seated Calf Raise 7 @ 60Kg (132lbs), 2x7 @ 80Kg (176lbs) - no cramps today
Flat BB Bench - 3x5 @ 81Kg (179lbs)
T-Bar Chest Supported Row - 2x5 @ 70Kg (154lbs)
Chin - 2x5 @ BW+20Kg (44lbs) - total of ~ 94Kg (207lbs)
Smith Squats - 2x5 @ 70Kg (154lbs) - ATG
Smith Shrugs 2x5 @ 70Kg (154lbs)
Lat Raise Machine - 2x5 @ 56Kg (123lbs)
Weighted Machine Crunch - 3x5 @ 100Kg (220lbs)
OHP - 1x4 @ 51Kg (112lbs) - no energy left
Seated Incline DB Curl - 1x5 @ 40Kg (88lbs) - combined DB weight

Ok workout. On the deadlift as usual my grip started failing and I was only able to get the 4 reps on that 3rd set because I improvised some straps for my left hand. Weights all felt good even OHP was ok but by the time I got to it I was out of fuel.
 
Last week's second UD2.0 cycle FAILED. From Monday to Thursday it was ok although I didn't get enough protein. That is particularly bad since I am going way below the suggested 50g carbs / day. On Thursday I was only supposed to get carbs after the PM workout but had a work lunch and couldn't help but eat carbs before planned.
Add insult to injury, I had to travel for the weekend and skipped Saturday's strength workout.
These two cycles haven't been very productive but I'll take them for the experience with UD2.0. Today I started my third cycle. Here's hoping this one will be better then last one.
Just for future reference, my right shoulder has been bothering me and I believe the reason is that I am lowering the bar too fast on bench presses, I should work on slowing down the bar descent.
 
I'm so sorry to hear of your troubles, electric. Good luck with the next cycle; I hope it goes much better than the last!
 
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(electric @ Mar. 23 2009,10:57)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Last week's second UD2.0 cycle FAILED. From Monday to Thursday it was ok although I didn't get enough protein. That is particularly bad since I am going way below the suggested 50g carbs / day. On Thursday I was only supposed to get carbs after the PM workout but had a work lunch and couldn't help but eat carbs before planned.</div>
It's hard to keep protein up and calories down...
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My third UD2.0 cycle is over and this time things went well. Nutrition and the workouts went pretty much as planned. Although I think I leaned a bit it is hardly noticeable. Will keep on going.
My Saturday's workout:
Deadlift - 5 @ 141Kg (311lbs), 3 @ 151Kg (333lbs) - strapped double overhand
Flat BB Bench - 5 @ 81Kg (179lbs), 3, 2 @ 91Kg (201lbs)
Chin-up - 2x5 @ BW+20Kg (44lbs) - total weight ~95Kg (209lbs)
T-Bar Chest Supported Row - 2x5 @ 70Kg (154lbs)
OHP - 5 @ 51Kg (112lbs) - last rep push-pressed
Machine Weighted Crunch - 3x8 @ 70Kg (154lbs)
 
My 4th UD2.0 isn't over yet but I have some considerations about it. I think I was too harsh this time, my caloric reduction was too steep, I did around 55% Maintenance calories and less the 5g carbs per day on the 4 diet days. I also made an effort to get all the reps and sets on the two depletion workouts and did medium intensity cardio on both Wednesday and Thursday morning. The result was that on Thursday night's workout I felt like I weighted 1 ton. Everything felt heavy, I was panting a lot and taking a long time between sets.
Due to the BW fluctuations I am not sure how much I have lost.
 
Saturday's workout went well. BW @ 75.5Kg (166.5lbs). Routine:

Flat BB Bench - 5 @ 51Kg (112lbs), 5 @ 71Kg (157lbs), 5 @ 81Kg (179lbs), 5 @ 85Kg (187lbs), 3 @ 91Kg (201lbs), 10 @ 51Kg (112lbs)
Chins - 5 @ BW, 2x5 @ BW+20Kg (44lbs) - total of ~95Kg (209lbs)
T-Bar Chest Supported Rows - 5 @ 40Kg (88lbs), 2x5 @ 70Kg (154lbs), 5 @ 75Kg (165lbs), 10 @ 40Kg (88lbs)
Smith Squats - 5, 3 @ 80Kg (176lbs) - First set was not ATG, second set was ATG but got stuck in the hole on the 4th rep
Standing H-Bar Curl - 5 @ 26Kg (57lbs), 8 @ 36Kg (79lbs)
H-Bar Skullcrusher - 5 @ 26Kg (57lbs), 5 @ 36Kg (79lbs)

I didn't feel like doing deadlifts and did Smith Squats instead but the weight was probably too heavy for ATG squat. Since I don't know the smith's bar resistance/weight I am only logging the plate's weight. Same goes for T-Bar rows.

Taking a break from the diet this week, not sure what to do about workouts tho. Will probably go twice to the gym this week and do some random lifting.
 
BW today was @ 73.5Kg (162.1lbs). This is not exactly comparable to my previous weight because I weighted myself after working out before drinking any water. Anyway here's the workout:

Threadmill 5 minutes warmup
Overhead Squat - 5 @ 27Kg (59lbs), 5, 10 @ 37Kg (82lbs)
Skullcrusher - 3x5 @ 37Kg (82lbs)
Standing BB Curl - 3x5 @ 37Kg (82lbs)
DB Flies - 3x8 @ 28Kg (62lbs) - combined DB weight
DB Lying Rear Lateral Raise - 3x5 @ 20Kg (44lbs) - combined DB weight
Plank with 8Kg (18lbs) added to the waist - 60sec, 45sec, 30sec
 
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