Lol's New HST Log

Tues 02/09/08

Lower cals today and better workout. Forgot to have any creatine.

Squats: 5 x 15 x 95kg (209lb) - legs pumped like crazy after these and left with the feeling that my quads were going to cramp at any second.

Bench: 5 x 15 x 60kg (132lb) - just about the right weight. Last set I actually managed 25 reps but that was because I had more rest than I should have done.

Rows: 5 x 15 x 61kg (134lb) - tiring but okay.

Db press: 5 x 15 x 35lb - too light but couldn't be bothered to change the weight this time.

I feel depleted!
 
Wed 03/09/08

Low carb day again. Felt darn hungry all day and a bit spaced out. A little sore from yesterday's workout but not much.

Squats: 3 x 15 x 95kg (209lb) - I could only face three sets of these tonight.

Dips: 15 x bw, 3 x 15 x bw+10kg (22lb) - Last set was hard.

Kipping pull-ups: 3 x 20 x bw

DB Curls: 20, 15 x 16kg (35lb) - these would normally feel very light but they didn't tonight.

After that, I am feeling generally tired. I only managed about half the amount of work Lyle suggests for day two which I'm doing on day three. (Ordinarily, Wednesday would be a day off from training but as I missed a full workout on Monday, I decided to do something tonight.) Tomorrow evening I'll be lifting heavier iron for the 'strain workout' (Lyle suggests the 6-12 rep range so I'll be using loads that I would use in my second week of 10s). I can have some carbs and protein beforehand and then start to carb up afterwards. I am looking forward to that.

So for my first few days of the first week of my UD2 experiment I am not doing as much work or eating as few calories as suggested, but this is a whole lot different than my last few weeks eating at maintenance so I should still see some change. I'll get into the swing of it over the next few weeks. I am still trying to figure out a good menu/calorie plan.

If anyone here has any tips or experiences from trying Lyle's UD2 I would be interested to hear.
 
It is strongly recommended not to do squats for depletions. I have done it myself and didn't die or anything, but I guess a lot of people refuse to do it...
 
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(Totentanz @ Sep. 04 2008,1:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It is strongly recommended not to do squats for depletions.  I have done it myself and didn't die or anything, but I guess a lot of people refuse to do it...</div>
Well, the trouble is, I only have squats for legs as I don't have access to a leg press at home. I'm quite 'happy' to do depletions with squats but they are hard as hell and make me feel a bit pukey.

Lyle has leg presses followed by leg curls but I'm only doing squats so that should help a bit. I was going to try deads as an alternative to squats for depletions but thought I might fry my CNS a bit too much so I've shelved that idea.

I suppose I should check Lyle's board to see how other folks have fared.
 
04/09/08

I thought I'd have a look at my potential stats based on the measurement calculator over at www.weightrainer.net.

Using the following measurements I took today (Wrist: 7.5&quot;, Ankle: 9.0&quot;, Height: 70&quot;)

the Maximum Muscular Bodyweight and Measurements Calculator produces this:

Your estimated maximum muscular bodyweight:

at ~10% bodyfat is: 202 lbs
at ~8% bodyfat is: 195.9 lbs
at ~6% bodyfat is: 190.1 lbs

Your estimated maximum muscular measurements (@ ~8%-10% bodyfat) are:

Chest: 48.2 in Biceps: 17.7 in
Forearms: 14.1 in Neck: 17.2 in
Thighs: 25.1 in Calves: 16.8 in

So I still have a way to go in the muscle mass stakes if it is possible for me to attain drug-free champion size (which it probably isn't).

My max upper-arm measurement to date has been 17&quot; but they are presently down to about 16.5&quot; cold/flexed but with a bit of fat still on my tris. Neck is about 16.5&quot; too. My thighs are over 25&quot; but there's still a fair bit of fat to come off them. Calves are 16&quot; with less fat to come off them. My forearms are under 13&quot; so they are miles off my possible max measurement. I really can't see them ever getting anywhere near that size.
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 My waist is currently 32.25&quot; (down from 35&quot; at my fattest). Can't take a chest measurement as my tape is too short.

BW after one meal today was 198.75lb which is the first time I've weighed under 200lb for ages. I'm feeling weak and stringy!
 
You looked good in your recent standing row video there. Not weak and stringy at all. You have nothing to be downing yourself over.

Attitude effects your intensity as you know so lets get you happy again. Hell your avatar makes me happy everytime I see it. Maybe get it blown up to poster size for your gym wall.

I am feeling bit weak today but I have let my caloric intake drop a little. I just flat out have not been hungry (which is typical on six meals a day for me). Maybe you have not been eating quite enough too.

Lets make a sandwhich and get our buts back in the gym next time and kick some butt!
 
I completely agree with Wildman, Lol. You didn't look anything but solid in that vid you posted. I'm sure the low/no-carb thing isn't helping with your present state of mind. You are doing the deficit in concert with Lyle's program, right?

Best of luck through it. This cannot be easy.
 
Hey Wildman, that vid was over a week ago before I started my UD2 attempt. I was on low cals then but not low carbs too. I'm not cheesed or anything. Tim's right, it's just the effects of lower than normal blood sugar and lots of triglycerides rushing around my system.  
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Thurs 04/09/08

Interesting day. Only about 25g carbs up to about 8:00pm. Then I had my first protein, creatine and fruit juice shake for almost a week. Workout at 9:00pm consisting of:

Squats: 10 x 70kg, 4 x 10 x 110kg (242lb)

Dips: 10 x bw, 2 x 12 x bw+44lb

Kipping Pull-ups: 3 x 15 x bw+22lb, 15 x bw

Bench: 10 x 60kg, 2 x 10 x 80kg (176lb)

Lateral Raises: 10 x 35lb each arm - too heavy to do strictly so switched to...

Upright Rows: 12,15 x 51kg (112lb)

EZ-bar curls: 2 x 10 x 41kg (90lb) - really flagging now

Overhead tri extensions: 2 x 12 x 41kg (90lb)

Missed out rows but did four sets of pull-ups instead.

I am pretty pooped after that. Now it's time to carb up for a day before my heavy workout on Saturday. Looking forward to a day off tomorrow.
 
Lol, I like the workout that you have setup. It fits within your strength, conditioning and specialization goals. You have more exercises than the Simplify &amp; Win mantra, but what works for you? Thanks to Mike Novak's recent thread, I have found out that workouts with more exercises and specialization (at standard 3-4x/week frequency) is what works best for me - basically, similar to what you are doing.
 
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(Lol @ Sep. 04 2008,7:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">BW after one meal today was 198.75lb which is the first time I've weighed under 200lb for ages.</div>
Time for a photo shoot! You're gonna want to have a record of this.
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(TunnelRat @ Sep. 05 2008,3:47)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(Lol @ Sep. 04 2008,7:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">BW after one meal today was 198.75lb which is the first time I've weighed under 200lb for ages.</div>
Time for a photo shoot! You're gonna want to have a record of this.  
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Well, it's only the first week of my UD2 attempt so nothing very obvious has happened yet. If things go well with partitioning then by the time I am at 196 or lower I should see some changes.

My key concerns thus far are that I am doing a lot of light work along with plenty of volume for the sake of muscle glycogen depletion but there's only one heavy workout a week, which will be tomorrow. That should be enough to maintain mass I suppose especially as my cals (esp. carbs) are up before and after that workout.

What I'm rubbish at thus far is being accurate with macros.

Interstingly, Lyle mentioned that during the carb up you can tend to feel sleepy because serotonin levels are elevated. That's certainly bee the case today. However, it might also be because I trained everyday so far this week with a lot more volume than usual.

Colby: the sessions I'm doing now are all based around Lyle's UD2 workouts. I can't do things quite the way he recommends as I don't have access to machines for the depletion workouts. Although squats aren't perhaps the best exercise for depletion they certainly do the trick; my legs have been blasted this week. So far I've done 160 reps with at least 209lb.

I still have a lot to learn about this UD2 malarky. Got to get all the phases dialled in so I can make the best of them. Colby, you've been dieting for a while now. How do you figure out macros and cals in what you eat each day? Do you weigh everything? I've been using FitDay for figuring out approximate cals but I always feel it's a bit like 'guesstimating.'
 
Lol,

I've been counting calories for quite a long time, even when I haven't been cutting. I tend to overestimate the intake when I am cutting and underestimate it when I was bulking. I do not weight it, but I measure my foods in volume. I have a good idea of what a quarter pound of meat looks like or 1.5 cups of pasta. I use Excel to count my calories and record body measurements. The program that I made has become quite advanced!

-Colby
 
Sat 06/09/08

1st week UD2, Heavy training day:

Squats: 10 x 60kg, 5 x 110kg, 3 x 130kg, 4 x 5 x 140kg (308lb)

Front Squats: 5 x 90kg, 5 x 100kg (220lb) - legs already fried so these were hard.

Bench: 10 x 60kg, 5 x 80kg, 1 x 90kg, 5 x 5 x 100kg (220lb)

Pull-ups: 10 x bw, 6 x bw+22lb - shoulders too wrecked to do any more of these.

Rows: 5 x 81kg, 5 x 91kg, 5 x 5 x 101kg (222lb)

SA DB Curls: 12 x 21kg (46lb), 7 x 26kg (57lb)

I was worried that my strength might have dropped off a lot this week with all the lighter load workouts and reduced cals. I definitely felt like my first work set of squats was harder than expected but I managed all four sets of five reps. Overall, I did OK. So far, so good.

Quick question: After my last set of squats and bench when I was trying the hardest, I got a sensation that I was smelling something like ammonia. I've had it several times before after heavy sets (usually squats). It fades away over a minute or so. Anyone else ever get this happen? Anyone know what causes it?
 
UD2 Experiment, Week 2

BW: 198.75lb

Great to find that my body weight was still down after the carb reload and the weekend of pretty good eating.

On the downside, my body is feeling pretty beaten up after last week so I've decided to use slightly lighter loads than last week for today's and tomorrow's depletion workouts.

Squats: 15 x 135lb, 15,15,15,20 x 198lb - I took a vid of the last set.

Dips: 6 x 15 x bw - minimum of 15 reps per set; some sets I did 20 reps.

SA Rows: 6 x 15 x 80lb - again, minimum of 15 reps per set; last three sets I did 20 reps for each arm.

Some arm stuff.

Had to skip shoulders as they were just too beaten up; joint soreness not muscle soreness. Hope they will be better for Tuesday's workout.

UD2 Depletion workout: squat 198lb x 20, fourth set
 
Wow. I'm surprised you didn't pass out over those squats. Squatting for depletions, in my opinion, really separates the men from the boys. I did them myself and they were hard, but it wasn't impossible. I don't know why it seems like such a crazy thing to everyone when it comes to UD2.0.
 
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(Totentanz @ Sep. 09 2008,11:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Wow.  I'm surprised you didn't pass out over those squats.  Squatting for depletions, in my opinion, really separates the men from the boys.  I did them myself and they were hard, but it wasn't impossible.  I don't know why it seems like such a crazy thing to everyone when it comes to UD2.0.</div>
I dunno, I think one of Lyle's diets is enough to separate the men from the boys. However, 20 rep squats for depletions separates the crazies from the not so crazies...!

Lol, I hope you drank a quart of milk after doing those! It hurt just to watch...
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(TunnelRat @ Sep. 09 2008,8:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Lol, I hope you drank a quart of milk after doing those! It hurt just to watch...  
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I wish! Sadly, too many extra carbs and cals for a depletion day.  
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Four more sets of squats this evening. The first set seemed pretty easy but the last one did not!  
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Needless to say, I am looking forward to Thursday evening's carb-up already!
 
Thurs 11/09/08

Along with the last four days of low carbs, I only got four hours sleep last night so I've felt tired and lacklustre all day. But now, after tonight's workout, carb loading begins. Yipee! Something worth fighting for!

Shoulder joints and hip joints are pretty uncomfortable (not used to so many squat reps) so I'll try to go easy on them tonight.

Strain workout (ie. load allows 8-12 reps not to failure, four sets per bodypart):

Squats: 10 x 60kg, 2 x 10 x 110kg (242lb), 10 x 120kg (264lb)

Bench: 10 x 60kg, 2 x 10 x 80kg (176lb), 10 x 82.5kg (181lb)

Dips: 10 x bw, 10 x bw+66lb

Rows: 10 x 61kg, 3 x 12 x 81kg (178lb) - brisk tempo but nice and strict

Press: 10 x 40kg, 10,12,10 x 50kg (110lb)

Upright Rows: 15 x 51kg (134lb)

EZ-bar curls: 10 x 51kg (112lb), 10 x 41kg (90lb)

Overhead tri extensions: 5 x 41kg (90lb) - tris completely spent!

Presses felt as hard as hell tonight as well as being pretty uncomfortable for the first two sets.

Right, I'm off for some high GI carbs...
 
I hope you enjoy the carb load. I think I hated it more than depletions, but I probably didn't make the best food choices. How many grams of carbs do you have to take in?
 
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