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Svpeacock
01-23-2012, 08:04 PM
6/21/12 UPDATE!!!!!!!!!!!!!!! 2: Started cutting around one month ago. New photos are up of my one month cut. Going to continue cutting for another month or so. Work HARD!!! Page five.

3/20/12 UPDATE!!!!!!!!!!!!!!: Photos after my first completed cycle are on page four.

Hello,

I'll be creating and updating my personal log over the next eighteen weeks. I will be completing two full HST cycles and hope to dramatically increase my strength and lean muscle mass. During this two cycle phase I will ignore fat retention as I am primarily looking to bulk. After this two phase cycle period I will switch to a four day split focusing on fat reduction with minimal muscle loss. On June 28th of last year I had a collision with an semi-truck at a combined impact of over 100mph (head-on, I fell asleep at the wheel) I am extremely fortunate to be alive as my doctors told me that in 98% of these cases it's instant death and the other two percent generally have severe complications; from severance of limbs, brain damage, or paralysis. I suffered two broken ankles, fractured tibia, fibula, dislocated hip and pelvic fracture. I am about 5 weeks ahead of schedule for healing and I attribute that to the condition my body was in before my accident. Healthy eating and rigorous workouts are your best insurance policy for personal injury. I am very very blessed and hope to get back into top notch shape and pursue a career in life coaching, fitness, and personal well-being. Below are prior and post accident pictures. I hope to do a photo shoot at the end of this transformation sometime in august and hope to motivate anyone that is pursuing a long term goal. Success in most things is a function of time, consistency, and discipline, and as most of us know this is extremely apparent with body transformations.

Prior to accident: 6'2 175-185 7-9% BF

208720882089

Post accident 190: BF Unknown

20902091

Today I finished my first day of 15s. Below you will find routine with weights used. I have lost a massive amount of strength after being out of the gym for six months. This reflects in my current weight lifts (especially legs as I'm still healing).

All exercises are two sets. I will gradually work up to doing 15s of body weight on dips/pull-ups/chins. Calve work will be in the 15-25 reps range to increase neural-muscular efficiency and ankle stabilization.

Squat (smith machine as it's difficult for me to stabilize at the moment): 20lb, 15reps
Leg curl machine: 30lb, 15 reps
Bench (slight incline): 40lb DB, 15 reps
Chin-ups: BW= body weight, 6 reps
Shoulder press: 20lb DB, 15 reps
Shrugs: 40lb DB, 15 reps
Standing bicep curl: 20lb DB, 15 reps
Dips: BW, 10 reps
Seated calve press machine: 50lb, 25 reps
Standing crunch machine: 40 lb, 25 reps

Overall I felt very good today. It's exhilarating to be back in the gym albeit I'm very weak. I hope to increase all weight on Wed by 2.5-10lb per exercises and stay with the fundamentals of HST. Time to grind :mad:

iwealth
01-24-2012, 04:08 PM
Good luck! Considering what sort of shape you were in beforehand, I foresee a dramatic transformation.

mmajerowicz
01-25-2012, 04:01 PM
Good luck! Considering what sort of shape you were in beforehand, I foresee a dramatic transformation.



Agreed, it looks like you have the type of metabolism like me so shedding that weight shouldnt be too hard for you...good luck, but considering your luck with surviving the accident im going to say luck is on your side!

Svpeacock
01-25-2012, 06:35 PM
Today's workout was very rewarding. I feel such a sense of accomplishment each time I follow through with a scheduled workout.

Squat (smith): 30lb, 15 reps
Leg curl machine: 35lb, 15 reps
Bench (slight incline): 42.5lb DB, 15 reps
Pull-up: BW, 7 reps
Shoulder press: 22.5lb DB, 15 reps
Shrugs: 42.5lb DB, 15 reps
Standing bicep curl: 22.5 DB, 15reps
Dips: BW, 11 reps
Seated calve press machine: 50lb, 25 reps
Side crunch machine: 40lb, 15 reps each side

My total workout including a 10min warmup and 5-8min stretch is roughly one hour. I was very lucky that there were not many people in the gym today and all my weights were available. I think I'll try to consistently hit the gym around the 12:30/1pm range.

Svpeacock
01-25-2012, 06:36 PM
Agreed, it looks like you have the type of metabolism like me so shedding that weight shouldnt be too hard for you...good luck, but considering your luck with surviving the accident im going to say luck is on your side!

Thanks for the compliment. I'm really looking forward to grinding these next seven months hard. I've been blessed with copious amounts of luck. BeastMode all the way!

Svpeacock
01-27-2012, 07:23 PM
Today's workout was notably difficult as I'm now at the 1/2 mark for my max 15s. I feel as though my effort is begging to match the load.

Squat (smith): 40lb, 15 reps
Leg curl machine: 40lb, 15 reps
Bench (slight incline): 45lb DB, 15 reps
Pull-up: BW, 8 reps
Shoulder press: 25lb DB, 15 reps
Shrugs: 45lb DB, 15 reps
Standing bicep curl: 25 DB, 15reps
Dips: BW, 12 reps
Seated calve press machine: 50lb, 28 reps
Leg raises: BW, 15 reps

I hope things continue to stay difficult for this upcoming week as I continue the progressive loads. I start work next week as well for the first time in seven months which will require a lot of walking. Here's to staying strong and focused in all my endeavors!

Svpeacock
01-30-2012, 07:41 PM
Neural adaptions are definitely setting in. I actually feel like I'm at 85% of my max which suggests my 100% will be spot on. One thing that I did not account for is that with neural strength increases from 15s my 100% 10s maybe slightly off as I notice legitimate strength gains.

Squat (smith): 50lb, 15 reps
Leg curl machine: 45lb, 15 reps
Bench (slight incline): 47.5lb DB, 15 reps
Pull-up: BW, 9 reps
Shoulder press: 27.5lb DB, 15 reps
Shrugs: 47.5b DB, 15 reps
Standing bicep curl: 27.5 DB, 15reps
Dips: BW, 13 reps
Seated calve press machine: 70lb, 20 reps
Standing ab crunch machine: 60lb, 25 reps

Feeling great!

Totentanz
01-31-2012, 08:49 AM
Even if your 10s do end up being off, I would recommend you still stick with your projected maxes. Strength gains will come back pretty rapidly anyway. Progression is what is important.

Svpeacock
02-02-2012, 08:10 PM
Well I'm already getting bigger and I can see some muscle definition coming back which is nice. I'm no where near my previous physique, but it feels good to see a difference in the mirror. I walk to and from the gym now at a brisk pace for some low intensity cardio.

Squat (smith): 60lb, 15 reps
Leg curl machine: 50lb, 15 reps
Bench (slight incline): 50lb DB, 15 reps
Pull-up: BW, 10 reps
Shoulder press: 30lb DB, 15 reps
Shrugs: 50lb DB, 15 reps
Standing bicep curl: 30 DB, 15reps
Dips: BW, 14 reps
Seated calve press machine: 70lb, 20 reps
Seated side ab crunch machine: 45lb, 25 reps

Today I incorporated two sets of forearm twists at 25lb DB, 20reps. Starting to feel sexy again lol. Ladies watch out!

_tim
02-03-2012, 08:26 AM
With how insanely ripped you were, I can't imagine you seeing major progress will take long. I tremendously get where you're coming from, and totally applaud your effort thus far. I'm curious - what was your bread and butter training method when you were in kettle bell picture shape? No doubt you'll be posting another pic soon, this time perhaps holding a loaded barbell in each hand, looking at the camera like "Yep - take it all in. You're welcome".

Keep thumpin' SV!


---
I am here: http://maps.google.com/maps?ll=41.537274,-81.450340

Svpeacock
02-03-2012, 06:33 PM
[QUOTE=_tim;230398] I'm curious - what was your bread and butter training method when you were in kettle bell picture shape? No doubt you'll be posting another pic soon, this time perhaps holding a loaded barbell in each hand, looking at the camera like "Yep - take it all in. You're welcome".

Keep thumpin' SV!

Thanks for your kind words and encouragement! The time leading up to the kettle bell photo I used a four day split of Chest, Shoulder, Biceps, and Legs, Back, Triceps, respectively. I generally ate at maintenance or 4/500 cal below for a six week period to get to about 7%. Surprisingly I never did any cardio, just calorie manipulation. I did work at a job where I would walk/stand a lot (4/7hrs a day).

Svpeacock
02-05-2012, 02:59 PM
Last nights workout was the end of my first 15s!!! I feel such a sense of accomplishment after completing this first hurdle on the track of optimal body composition. I am very proud of myself because even with lighter weights the exercises are strenuous.

Squat (smith): 70lb, 15 reps
Leg curl machine: 55b, 15 reps
Bench (slight incline): 55lb DB, 15 reps
Pull-up: BW, 10 reps
Shoulder press: 35lb DB, 15 reps
Shrugs: 55lb DB, 15 reps
Standing bicep curl: 30 DB, 15reps
Dips: BW, 15 reps
Seated calve press machine: 70lb, 23 reps
Leg lifts: 16 reps

On my previous workout my standing bicep curl was extremely difficult at 30lb DB for 15s so I stayed with that and concentrated on form to complete both sets. Additionally, 10 reps of pull ups are rather difficult so going into 10s this week shooting for 11 during the 95/100% workouts will be a nice goal. Finally, during my 15s each incremental weight increase was by 2.5 pounds on most exercises, this week I will try to increase by 5lb during 10s. Marching on!!!

Greenlantern11B
02-05-2012, 07:03 PM
what were u eating when u were so lean? i see 400-500 cal deficit

but did you limit carbs?

what are you eating now to get back to the shape u were in?

Svpeacock
02-06-2012, 02:00 AM
what were u eating when u were so lean? i see 400-500 cal deficit

but did you limit carbs?

what are you eating now to get back to the shape u were in?

I generally ate whatever I wanted when I wanted during my cutting period. Your body does not differentiate between "good and bad foods." Research and the law of thermodynamics (substantiates) that as long as you are in a caloric deficit you will burn fat. Lots of times I ate ice cream and Mc Donalds right before bed if I was under my calorie limit for the day. One day of the week I would eat slightly over maintenance, but most days I reduced my TDEE cals (total daily energy expenditure) by 400 or even 700 depending on how I was feeling over a 8-9week period to get shredded. I never limited carbs, but I did make sure I was eating 1g of protein per pound of lean body mass each day.

Right now I eat whatever I want and try to eat around 3200 calories a day as I'm trying to bulk and I don't care about fat retention. Most of the time I come up slightly short of that because it's difficult, however I do make sure to drink my protein shake that has 1086 calories in it. Really helps filling the gap of hitting my 3k a day cal mark.

Greenlantern11B
02-06-2012, 02:13 AM
I generally ate whatever I wanted when I wanted during my cutting period. Your body does not differentiate between "good and bad foods." Research and the law of thermodynamics (substantiates) that as long as you are in a caloric deficit you will burn fat. Lots of times I ate ice cream and Mc Donalds right before bed if I was under my calorie limit for the day. One day of the week I would eat slightly over maintenance, but most days I reduced my TDEE cals (total daily energy expenditure) by 400 or even 700 depending on how I was feeling over a 8-9week period to get shredded. I never limited carbs, but I did make sure I was eating 1g of protein per pound of lean body mass each day.

Right now I eat whatever I want and try to eat around 3200 calories a day as I'm trying to bulk and I don't care about fat retention. Most of the time I come up slightly short of that because it's difficult, however I do make sure to drink my protein shake that has 1086 calories in it. Really helps filling the gap of hitting my 3k a day cal mark.

Actually your body can distinguish between different types of food(protein/carb/fat). If you reduce your carbs to under 30g a day for a while you'll go into ketosis. This burns fat for energy as opposed to the usual carbs that your body uses. You get headaches and you will feel weaker. It is true that as long as you're in a deficit you can eat whatever you want and lose weight though.

Right now im only eating carbs before and directly after workout. When I ate them recklessly I gained too much fat :o
then i found out i had a surprise pt test so i did a crash cut using the above method. That + 2-3wks of no gym made me lose my gains. But im currently working on it again :D

Svpeacock
02-06-2012, 01:43 PM
I never said your body could not distinguish between different macro nutrients or "types of food" as you stated. I said good and bad foods ie big mac from mc donalds vs vs tuna salad with dressing. I know exactly what a keto diet is as well and it's primary use is for shorter cutting periods. Cutting carbs has nothing to do with burning fat really in the grand scheme of things. It's really only about a caloric deficit.

Svpeacock
02-06-2012, 07:57 PM
First day of 10s! The workout was easy to handle as I'm only working at around 75-80% for this first block of 10s. I was in and out which felt good and I'm really pumped to see how I feel as I push through this week.

Squat (smith): 60lb, 10 reps
Leg curl machine: 45b, 10 reps
Bench (slight incline): 50lb DB, 10 reps
Pull-up: BW, 10 reps
Shoulder press: 30lb DB, 10 reps
Shrugs: 50lb DB, 10 reps
Standing bicep curl: 25 DB, 10reps
Dips: 5lb, 10 reps
Seated calve press machine: 70lb, 20 reps
Standing ab crunch machine: 40lb, 10 reps
Wrist curls: 27.5lb DB, 17 reps

Keep truckin!

Svpeacock
02-09-2012, 02:23 AM
Second day of 10s. Operating at about 80% and it feels like it. The workout was slightly higher than moderate difficulty so I think I'm on the right track this week.


Squat (smith): 70lb, 10 reps
Leg curl machine: 50b, 10 reps
Bench (slight incline): 55lb DB, 10 reps
Pull-up: BW, 10 reps
Shoulder press: 35lb DB, 10 reps
Shrugs: 55lb DB, 10 reps
Standing bicep curl: 30 DB, 10reps
Dips: 7.5lb, 10 reps
Seated calve press machine: 90lb, 15 reps
Seated side ab crunch machine: 50lb, 15 reps
Wrist curls: 25lb DB, 20 reps

Keep truckin!

Svpeacock
02-12-2012, 01:25 AM
Third day of 10s yesterday. Workout felt solid. I feel my strength increasing and I definitely can tell a change in my physique. I tried to do 35s for my standing bicep curl and fell as though I should have set that weight for my next workout and will do so. Additionally, I think I will go up in increments of 2.5lb for the bicep curl.

Squat (smith): 80lb, 10 reps
Leg curl machine: 55b, 10 reps
Bench (slight incline): 60lb DB, 10 reps
Pull-up: BW, 10 reps
Shoulder press: 40lb DB, 10 reps
Shrugs: 60lb DB, 10 reps
Standing bicep curl: 35 DB, 10reps
Dips: 10b, 10 reps
Seated calve press machine: 90lb, 15 reps
Leg raises: BW, 15 reps

Svpeacock
02-14-2012, 03:44 AM
Great workout today. Was difficult but manageable. Can't wait to finish up 10s this week.

Squat (smith): 90lb, 10 reps
Leg curl machine: 60b, 10 reps
Bench (slight incline): 65lb DB, 10 reps
Pull-up: BW, 10 reps
Shoulder press: 45lb DB, 10 reps
Shrugs: 65lb DB, 10 reps
Standing bicep curl: 35 DB, 10reps
Dips: 15b, 10 reps
Seated calve press machine: 90lb, 17 reps
Standing ab crunch machine 60lb, 20 reps

This was the first time since the accident that I could put on large plates for squats. Felt really good to not put on a measly 5-10lb on the bar. Furthermore, I actually finished complete sets of pull ups without resting between reps 8-10 on the second set. Going to shoot for 11 reps on my last day of 10s for pull ups. This is the second time in a row that I have forgot to end my workout with forearm curls so I have to make sure I do that before ending my workout.

Keep grinding.

Svpeacock
02-16-2012, 04:02 AM
Another great workout. I carbloaded prior to my workout today and had a nice coffee and creatine kick right before as well. Really helped with my intensity. I also finished today with some wrist curls and didn't forget =p. Keep going strong. Squat (smith): 100lb, 10 reps Leg curl machine: 65b, 10 reps Bench (slight incline): 70lb DB, 10 reps Pull-up: BW, 10 reps Shoulder press: 50lb DB, 10 reps Shrugs: 70lb DB, 10 reps Standing bicep curl: 37.5 DB, 10reps Dips: 15b, 10 reps Seated calve press machine: 90lb, 18 reps Seated side ab crunch machine: 60lb, 15 reps Wrist curls: 27.5 DB, 28/20 reps Feeling great and looking good again. The only limitations are those we impose on ourselves.

Svpeacock
02-20-2012, 09:09 PM
Slightly upset this past week because I got sick and could not finish my last day of 10s. I did start my first day of 5s however, and although I was weak I competed my workout today at the standard 75% for the first set of 5s. Looking forward to completing these next two weeks. I'm going to stick with 2 sets of 10 reps for pull ups and try to gradually add weight. Seems difficult to only do 5 sets of dips so I changed the workout to rope extensions. I'll try to do 5 sets and add weight in my bag or something. Squat (smith): 110lb, 5 reps Leg curl machine: 70b, 5 reps Bench (slight incline): 75lb DB, 5 reps Pull-up: BW, 10 reps Shoulder press: 55lb DB, 5 reps Shrugs: 75lb DB, 5 reps Standing bicep curl: 45 DB, 5reps Tricep rope extensions: 70lb, 5reps Seated calve press machine: 90lb, 15 reps Wrist curls: 25 DB, 20 reps

Svpeacock
02-27-2012, 04:28 PM
Finished up my third set of 5s on Fri which was nice. I think I'm going to have to adjust the rest intervals, however because 45 seconds to 1min is not enough time to maintain the same intensity. Squat (smith): 130lb, 5 reps Leg curl machine: 80lb, 5 reps Bench (slight incline): 85lb DB, 5 reps Pull-up: BW, 10 reps Shoulder press: 65lb DB, 5 reps Shrugs: 85lb DB, 5 reps Standing bicep curl: 47.5 DB, 5reps Tricep pushdown: 120lb, 6 reps Seated calve press machine: 110lb, 15 reps Leg raises: BW, 15 reps I also switched to tricep pushdowns instead of dips out of convenience for 5s. Looking forward to finishing up this week and doing another set of 5s.

grunt11
02-28-2012, 12:25 AM
Good to see you working out again after getting sick. I was just laid up for close to two weeks and dam near when crazy.

Also, it looks like you got hit with the same text formatting issue several of us have had. Here’s how we took care of it which will put the formatting back into your post and make your log easier to read:

http://thinkmuscle.com/forum/showthread.php?41426-No-text-formating-when-posting

Svpeacock
02-28-2012, 02:59 PM
Good to see you working out again after getting sick. I was just laid up for close to two weeks and dam near when crazy.

Also, it looks like you got hit with the same text formatting issue several of us have had. Here’s how we took care of it which will put the formatting back into your post and make your log easier to read:

http://thinkmuscle.com/forum/showthread.php?41426-No-text-formating-when-posting

Grunt, thank you so much for helping with the formatting issue. It was very annoying! Yes I had to take a full four days off from being sick which made me miss my last day of 10s, but I told myself to just go at it again on fives. I lucked out slightly because three of the four days I missed were rest days and my first day back was my first day of fives which was lower intensity and volume, but damn did it suck. I think the key with working out while sick is to make sure you are COMPLETELY encased in sweats from head to toe. I wore a longed-sleeved shirt and a hoddie to keep my skin from being exposed.

Yesterday's workout was a blast! I felt so strong again heaving those 90lb DBs for chest and can't wait to finish with 100s this Fri. I'm slightly confused as to what to do after this last week of 5s and I guess I will just repeat it again with increases in weight or reps?

Squat (smith): 140lb, 5 reps
Leg curl machine: 85b, 5 reps
Bench (slight incline): 90lb DB, 5 reps
Pull-up: BW, 10/11 reps
Shoulder press: 65lb DB, 7 reps
Shrugs: 90lb DB, 5 reps
Standing bicep curl: 50 DB, 5 reps
Tricep pushdowns: 150, 5 reps
Seated calve press machine: 110lb, 15 reps
Side crunch machine: 60lb, 15 reps
Wrist curls: 37.5 DB, 15 reps

Legs are also coming along nicely which feels great. I really wish this injury would just subside so I can just get on with my life. I guess I just need to keep chugging along and stay consistent. Grind grind grind.

Svpeacock
03-04-2012, 04:21 PM
Double post this week as I have been incredibly busy. Finished up my first two weeks of fives, however I don't have a partner for negatives so I think I will do another two weeks. My strength has either dramatically increased in chest and legs and I'm very happy about that. What's strange is that on my second to last day of fives I was able to push 95lb db for bench and when I tried to go up to 100s I hit a dead wall. Maybe my goal this next phase of fives is to end with 100s. I can definitely feel the density in my bones increasing in my upper body as my shoulders and chest have that good hurt feel most of the day. Here's to another two weeks!

2/29/12

Squat (smith): 145lb, 5 reps
Leg curl machine: 90lb, 5 reps
Bench (slight incline): 95lb DB, 5 reps
Pull-up: BW, 10 reps
Shoulder press: 70lb DB, 5 reps
Shrugs: 95lb DB, 6 reps
Standing bicep curl: 52.5 DB, 5 reps
Tricep pushdowns: 165, 5 reps
Seated calve press machine: 110lb, 18 reps
Standing crunch machine: 60lb, 15 reps
Wrist curls: 37.5 DB, 15 reps]


3/3/12

Squat (smith): 150lb, 5 reps
Leg curl machine: 95lb, 5 reps
Bench (slight incline): 95lb DB, 5 reps
Pull-up: BW, 10/11 reps
Shoulder press: 70lb DB, 5 reps
Shrugs: 95lb DB, 5 reps
Standing bicep curl: 52.5 DB, 5 reps
Tricep pushdowns: 180, 5 reps
Seated calve press machine: 110lb, 20 reps

I'm thinking of changing up my next workout program. I'm trying to get up to 200lb before cutting, but I think that may take another 8 weeks or so and I would really like to devote more time to cutting. On the same token I'd like to be bigger, so I guess I'm stuck between a rock and a hard place. Guess I'll figure it out after these next two weeks of 5s. Keep pushing.

Svpeacock
03-06-2012, 11:34 PM
First day of second set of 5s. Staying at these maxes for the next two weeks and I may add a little weight on the last day of this second 5s. Note that during these next two weeks all workouts performed are with three sets except biceps and shrugs.

Squat (smith): 150lb, 5 reps
Leg curl machine: 95lb, 5 reps
Bench (slight incline): 90lb DB, 5 reps
Pull-up: +25lb, 6reps
Shoulder press: 65lb DB, 5 reps
Shrugs: 90lb DB, 6 reps
Standing bicep curl: 50DB, 5 reps
Dips +25lb, 7 reps
Seated calve press machine: 110lb, 18 reps
Standing crunch machine: 60lb, 15 reps
Wrist curls: 37.5 DB, 15 reps

Going strong.

Svpeacock
03-11-2012, 03:56 PM
Finished my first week of the second set of fives on Friday. Had the same workout on Wed as well. I'm feeling very good and strong, but I'm really ready to burn some fat! I'm close to 200lb and Hope to start cutting once I get there. Hopefully I can be 185 with 7% soon.

(Wed+Fri)
Squat (smith): 150lb, 5 reps
Leg curl machine: 95lb, 5 reps
Bench (slight incline): 90lb DB, 5 reps
Pull-up: +25lb, 6reps
Shoulder press: 70lb DB, 5 reps
Shrugs: 90lb DB, 6 reps
Standing bicep curl: 50DB, 5 reps
Dips +25lb, 7 reps
Seated calve press machine: 110lb, 18 reps
Wrist curls: 37.5 DB, 15 reps

Svpeacock
03-13-2012, 12:43 AM
I really did not want to go to the gym today. I was fighting with myself for about 2.5hrs. Finally I mustered enough energy to go and I learned a few things. I'm going to drop my squats by 15-20lbs to perfect my form. One amazing thing however is that I hit my goal of unassisted 95lb incline presses!!!!!!!!! Yea me~ I dropped my sets to two for this last week, but I increased weight on all exercises.

Squat (smith): 130lb, 5 reps
Leg curl machine: 100lb, 5 reps
Bench (slight incline): 95lb DB, 5 reps GOAAAAAAAAAAAAAAAAAAL
Pull-up: +35lb, 6reps
Shoulder press: 70lb DB, 5 reps
Shrugs: 90lb DB, 6 reps
Standing bicep curl: 52.5DB, 5 reps
Dips +35lb, 7 reps
Seated calve press machine: 110lb, 15 reps
Wrist curls: 32.5 DB, 20 reps

Bulking is really kind of getting to me. I'd really like to look shredded, but I guess I have to remember how far I've come and just keep pushing. Trying to determine now what I will do after this week.

Svpeacock
03-14-2012, 06:54 PM
One more down one more to go. I'm changing up my routine in the following months. For the next four weeks I will go to a 10rep set before moving over to UD2.0. Switched to bench-press smith after hurting my shoulder. Very happy to have completed this eight weeks. Can't believe it's gone by so fast.

Squat (smith): 140lb, 5 reps
Leg curl machine: 100lb, 5 reps
Bench (slight incline): 95lb DB, 5 reps GOAAAAAAAAAAAAAAAAAAL
Pull-up: +35lb, 6reps
Shoulder press: 70lb DB, 5 reps
Shrugs: 90lb DB, 6 reps
Standing bicep curl: 52.5DB, 5 reps
Dips +35lb, 7 reps
Seated calve press machine: 110lb, 15 reps
Wrist curls: 32.5 DB, 20 reps

Svpeacock
03-19-2012, 07:19 PM
ANNNNNNNNNNNNNNNND DONE! With first cycle. Very proud of myself. For the next month I'm going to do a slow recomp and work out at maintenance before starting UD 2.0. The fat and not having optimal body composition is killing me.

3/16/12
Squat (smith): 140lb, 5 reps
Leg curl machine: 100lb, 5 reps
Bench (slight incline): 95lb DB, 5 reps GOAAAAAAAAAAAAAAAAAAL
Pull-up: +35lb, 6reps
Shoulder press: 70lb DB, 5 reps
Shrugs: 90lb DB, 6 reps
Standing bicep curl: 52.5DB, 5 reps
Dips +35lb, 7 reps
Seated calve press machine: 110lb, 15 reps
Wrist curls: 32.5 DB, 20 reps

grunt11
03-20-2012, 02:42 AM
Good to see things working for you.

What do you estimate your body fat % at right now. I ask because I know how you feel about gaining fat since I spent most of my life below 10% and probably more like 8% so when it started going up I started freaking out. However, if you are below 15% you might want to consider continuing to bulk until you hit 15%. Then eat maintenance for a couple weeks to solidify your gains and then start cutting.

And have fun with UD2 I tried it out and hated it.

Svpeacock
03-20-2012, 03:29 PM
Good to see things working for you.

What do you estimate your body fat % at right now. I ask because I know how you feel about gaining fat since I spent most of my life below 10% and probably more like 8% so when it started going up I started freaking out. However, if you are below 15% you might want to consider continuing to bulk until you hit 15%. Then eat maintenance for a couple weeks to solidify your gains and then start cutting.

And have fun with UD2 I tried it out and hated it.

Thanks for the support Grunt. I'd reckon I"m at about 13-15% right now it's difficult to tell. Maybe I'll post up a pic after my workout next week. I'm not going to do UD2.0 until four weeks from now so I think I'll be ok. I just broke up with my gf of 5.5 years so having something to take my mind off of it for that six to eight week period should be nice.

Svpeacock
03-23-2012, 03:21 AM
UPDATE: Photos taken 3/20 this is after a complete cycle. I have a slight pump from working out and I'm flexxed. Overall I like the progress and I look forward to tightening up in three weeks when I start UD2.0

grunt11
03-25-2012, 12:41 AM
It sure looks like your making good progress. I can see why you chose UD2.0 since you BF% doesn’t look that high right now.

Svpeacock
04-02-2012, 08:27 PM
Sick for a week. Bleh. Going to do two weeks of 10s (starting and ending higher than the last 10s) and then starting UD2.0

MAFMAN
04-14-2012, 09:41 PM
[QUOTE=Svpeacock;230744] The fat and not having optimal body composition is killing me.


Man, I know exactly what you mean. I'm actually wrestling with this as well. I'm not used to having a little softness in the abdominal area, but I'm trying to keep my long range goal ahead of any short term preferences. I figure a year from now I'll be glad I did it. Until then, I'll just keep forging ahead.

Svpeacock
04-24-2012, 02:03 PM
Beginning UD2.0 today. I'll update in eight weeks! Wish me luck!

Svpeacock
05-18-2012, 02:14 PM
Quick update. I did UD for two weeks. It was fine, but I noticed some of the before and after pictures and the time it took to complete the transformation. It looks like it's close to twelve weeks and that's how long my normal cutting diet takes -- and it's a diet wherein I can eat whatever I want as long as I follow a few protocols. Anyway, over the past two weeks I have switched back to my regular cutting diet and I'm steadily loosing my goal of 1-2 lbs a week without loosing much strength. Another update in a few weeks.

Totentanz
05-18-2012, 04:06 PM
Yeah no point in doing UD2.0 if it is going to take you that long, since UD2.0 is quite hellish. I prefer IF these days over UD2.0. A short rapid fat loss/psmf type diet can work too if you are pressed for time as long as you have enough willpower to follow that kind of diet.

Svpeacock
06-21-2012, 04:24 PM
Just started cutting around a month ago. Just did my old calorie manipulation diet as I didn't really like UD 21032104

grunt11
06-22-2012, 12:39 AM
I hear you about UD2. I’m with Tote in that a PSMF works better for my temperament.

TangoDown
06-22-2012, 02:35 PM
Damn bro, you look bigger than you were before the accident. Gotta love muscle memory.

Svpeacock
06-25-2012, 02:09 PM
Damn bro, you look bigger than you were before the accident. Gotta love muscle memory.

Thanks. Yes muscle memory is great. I'd say I'm about two months out of where I really want to be. I hope to upload some more photos then.