Ow, My Everything (P3C4D1)
Posted: July 7th, 2010 | Author: ERIC | Filed under: Body | Tags: cable, calf raise, callsign, chest press, crunch machine, depletion, dumbbell curl, fat, incline press, lateral raise, LeanGains, leg curl, leg extension, Lyle McDonald, Martin Berkhan, moronathon, pulldown, pushdown, row, superset, torso twist, UD2, weight | No Comments »Tuesday I decided to run a depletion workout to “make up” for the Independence Day Eat Like a Moronathon.
And, well… holy fucking ow.
The routine I’m following for this cycle is based off of Lyle McDonald’s Ultimate Diet 2. The nomenclature for the, uh, callsign stuff, is changed as follows:
- Phase and Cycle numbering will press on linearly. It’s a different diet set-up, and the workout is different, but it’s still “the next in line.”
- The workout LETTERING, however, will change. A and B will be reserved for when I return to a LeanGains-inspired routine. For Lyle, I’m using D, T, and P: Depletion, Tension, and Power workouts as inspired by him.
I’m not actually running UD2, because I lack the autism for that. But a lot of the principles will be recognizable to those who have read it, and utter nonsense to those who have not.
If you haven’t read it, tough. I’m not going to go out of my way explaining what I’m doing beyond this: the depletion workout day(s) are exactly as it sounds. It’s high-volume, low-nutrition (specifically carbs), and murders my muscles. The tension workout primes me for a carb refeed, which in turn fuels me for a power (strength-retention) workout. I only plan for the poundages to go up on the power workouts and POSSIBLY tension (meaning: I’ll decide when I get there.)
The marker for improvement with the depletion workouts will be that I get them done faster.
I wasn’t used to such high volume, and I found myself winded and needing to rest way more than I would have liked with this type of workout. I had to drop poundages several times to be able to continue working. I’m going to use the lowest numbers that I found in this workout in the next depletion workout to be the weight across all sets in the next attempt at this workout. I was time-restricted to begin with, taking so long get through this workout had an exaggerated annoyance factor for this reason as well (I need to be done by 11:30AM to have time to shower and be on a bus to visit a friend an hour-and-a-half away, on time.)
So, not having time for the full four-hour workout I would have “liked,” I did two rounds, one of each depletion. The distinction between the two is purely hitting chest, back, and midsection from different angles. This will be obvious when you look at the routine itself.
Depletion Workout for July 6, 2010
Round One
- Leg Extension / Leg Curl Superset (no rest)
- 65lbs x 15 / 55lbs x 15
- 50 x 13 / 45 x 15
- 30 x 15 / 25 x 15
- Chest Press / Row Superset (no rest, except *five minute break)
- 75lbs x 12 / 75lbs x 12
- 65 x 12 / 60 x 6*
- 50 x 15 / 45 x 15
- Lateral Raise / Calf Raise Superset (no rest, except *five minute break)
- 50lbs x 12 / 45lbs x 15
- 35 x 15* / 45 x 15
- 35 x 15 / 45 x 15
- Dumbbell Curl / Cable Pushdown Superset (no rest)
- 10lbs x 15 / 27.5lbs x 15
- 10 x 15 / 27.5 x 15
- Cable Torso Twist
- 30lbs x 15
- 30lbs x 15
Ten minute break, then on to the next round.
Round Two
- Leg Extension / Leg Curl Superset (no rest)
- 30lbs x 15 / 25lbs x 15
- 30 x 13 / 25 x 15
- 30 x 15 / 25 x 15
- Incline Press / Pulldown Superset (no rest, except *five minute break)
- 45lbs x 15 / 75lbs x 15
- 45 x 15 / 75 x 12*
- (should have done a third set, but I didn’t)
- Lateral Raise / Calf Raise Superset (no rest)
- 35lbs x 15 / 45lbs x 15
- 35 x 12 / 45 x 15
- (only two sets on shoulders, did the third set of Calf Raises later)
- Dumbbell Curl / Cable Pushdown Superset (no rest)
- 8lbs x 15 / 27.5lbs x 15
- 8 x 15 / 27.5 x 15 ~ really had to push for the last couple reps on the left arm curls
- Crunch Machine
- 30lbs x 15
- Calf Raise
- 45lbs x 15
- Crunch Machine
- 30lbs x 15
- 30 x 15
- 30 x 15
While I never sat around and ‘rested’ like I ordinarily would, I certainly didn’t make any effort to rush from one machine to the next. The extent of my rest periods would probably be the 20 seconds or so it takes walking from one machine to the next.
Workout Start: 9:05AM
Round 1 Finish: 10AM
Workout End: 11:20AM
Weight: 169.5lbs
Body Fat Percentage: 16.9%
I ate somewhere in the neighborhood of 175g protein since that workout. Presently fasting until pre-workout tomorrow barring any wonky blood sugar issues or free lean protein.
Seeya then!
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