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Warrior's 14-Day CKD Cutting Phase :.

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  • Demorak
    replied
    Whatever happened to warrior? Remember he was dealing with some health issues, then just vanished from the site.

    Leave a comment:


  • Brutal Master
    replied
    bump

    Leave a comment:


  • Guest's Avatar
    Guest replied
    Looks good! Very detailed...and I now have a headache.

    Leave a comment:


  • Warrior
    replied
    Sixth rotation :.

    Sixth rotation results:

    ================================================
    ----------------------FIRST HALF---------------------
    ================================================

    Day 1: Sep 30
    Moderate Carb
    AM Lifecycle: 60min/1404cal 230.0 (loaded)
    PM Walk: 3mi/39:16min

    Incline Crunches: BW/100 reps
    Hanging Straight-leg Lifts: BW/60 reps

    Day 2: Oct 1
    Low Carb
    AM Lifecycle: 30min/6837cal 230.5
    PM Lifecycle: 40min/704cal 228

    Chest Giant Sets: 697.9 pounds/min -25
    Back Giant Sets: 1797.7 pounds/min +32.6

    Day 3: Oct 2
    Low Carb
    AM Lifecycle: 30min/670cal 225.5
    PM Lifecycle: 40min/709cal 224.2

    Quads Giant Sets: 5202.5 pounds/min +1201.9
    Hamstring Giant Sets: 2560.1 pounds/min +207.7

    Day 4: Oct 3
    Low Carb
    AM Lifecycle: 60min/1210cal 218.8
    PM Lifecycle: 40min/710cal 217

    Day 5: Oct 4
    Preload Carb
    AM Lifecycle: 60min/1135cal 214.4 (depleted)
    PM Lifecycle: 20min/432cal 216.8

    Depletion Routine: 1492.6 pounds/min +157.6

    Day 6: Oct 5
    Low Carb
    No Training

    Day 7: Oct 6
    Low Carb
    AM Lifecyle: 30min/634cal 226.5

    Delts Giant Sets: 1189 pounds/min +/-
    Triceps Giant Sets: 1504 pounds/min +250.7
    Biceps Giant Sets: 1110 pounds/min +40

    ================================================
    ---------------------SECOND HALF--------------------
    ================================================

    Day 8: Oct 7
    Low Carb
    AM Lifecycle: 60min/1288cal 223
    PM Lifecycle: 40min/714cal 222.2

    Incline Crunches: BW/100
    Hanging Straight-leg Lifts: BW/60
    Seated Calve Raise: 270/18 270/18

    Day 9: Oct 8
    Low Carb
    AM Lifecycle: 30min/6850cal 220.8
    PM Lifecycle: 50min/848cal 219.5

    Chest and Back Tension Training:
    Barbell Bench Press: 365/8 365/8
    Wide Grip Pull Ups BW+25/10 BW+25/10
    Hammer Incline Press 340/10 340/8
    Hammer Close-Grip Rows 380/10 380/10
    Machine High-Pulley Crossovers 45/12 45/14
    Incline Dumbbell Shrugs 120/18 120/18

    Day 10: Oct 9
    Low Carb
    AM Lifecycle: 30min/618cal 217.5
    PM Lifecycle: 40min/706cal 216

    Quads and Hamstring Tension Training:
    Leg Press: 900/10 900/14
    Hammer Leg Extension: 290/20 290/20
    Machine Standing Iso-Lateral Leg Curls: 65/18 65/18
    Static Hammer Calve Raise: 270/48sec
    Static Straight-Leg Raises: BW/48sec

    Day 11: Oct 10
    Low Carb
    AM Lifecycle: 60min/1118cal 212
    PM Lifecycle: 40min/684cal 213

    Day 12: Oct 11
    Preload Carb
    AM Lifecycle: 45min/822cal 212 (depleted)
    PM Lifecyle: 20min/401cal 213

    Depletion Routine: 1425.6 pounds/min -8.8

    Day 13: Oct 12
    Carb Load
    No Training

    Day 14: Oct 13
    High Carb
    PM Lifecycle: 20min/416 cal 228 (loaded)

    Loaded Routine: 458.5 pounds/min -158.5

    Discussion
    This was a hard rotation. Cardio output took a nose dive and generally felt pretty exhausted. The power routine showed a significant drop - a little in strength and it took me significantly longer to finish the workout... aka, draggin' ass. I was also cramping more often. It really started to become clear that I needed some rest and a break from this... it is time to shift gears. So this is my last rotation. I am moving on to a few days of rest then I'll immediately shift into some mass-building to ride the primed state that I am in for some growth. Even though I am draggin' a bit, I feel ready for something new - pent up and ready to move some heavy-ass weights again!

    These are the results from my blood work; done on Day 6:

    My complete blood count was good. Here are some values:

    White blood cell count: 4.33
    Red blood cell count:: 4.6
    Haemoglobin: 144
    Haematocrit: .419
    Platelet count: 193
    MCV: 91.2
    MCH: 31.3
    MCHC 343
    Red cell size distribution width: 15.3
    (not sure why so high)
    Lymphocytes: 48 (possibly due to an immunization shot I got a week prior)

    Fasting blood glucose was good - certainly far from a diabetes concern. Creatinine levels are high, placing stress on the kidneys. But since Uric Acid levels are okay but BUN is also elevated - I was apparently quite dehydrated.
    Alkaline Phosphatase should healthy liver values but other liver/muscle enzymes were elevated - the values are conclusive to the fact that the liver receives extra stress from strength training via injury and the micro trauma to the muscles. This looks like too much trauma and I could be in an overtrained state.

    Glucose is 90.07
    BUN: 26.03
    Creatinine:
    1.5
    Uric Acid: 5.01
    SGPT (ALT):
    62
    SGOT (AST): 74
    Alkaline Phosphatase: 56

    Moving on to Cholesterol... which shows very healthy values; LDL is low and HDL is high. The big winner is blood triglycerides... very low.


    Cholesterol: 237.43
    HDL: 120.65
    LDL: 108.28
    Triglycerides:
    34.54
    LDL-C/HDL-C: 1.96


    And just to check some hormones... prostate looks good for my age (29) and testosterone was at a modest amount... could certainly have dipped due to other signs of overtraining... I will test again when I haven't dieted for 12 weeks.

    PSA: .44
    Free PSA: .14
    Testosterone: 4.88

    Rotation 6: Oct 14 227 (loaded) -3



    That's it... I am done cutting down. I'm primed and ready to move into muscle-building mode

    Leave a comment:


  • Warrior
    replied
    Originally posted by JohnnyStyles View Post
    Yo W.
    So
    Low Carb would be : Meats, eggs and veggies
    PreLoad would be: Meats eggs and more veggies
    Carb Load : Chicken, rice , pasta ??? Creatine ?
    High Carb: ????????
    Moderate Carb:?????????? Creatine ?

    Need help dude jejeje im following this,just need examples. Thanks man.
    The basic deal here is two-phased: deplete all glycogen - then load; after a two-week rotation, supercompensate. I have this set up to maximize fat loss and spare muscle over a 14-day period. From my feedback so far, I can average 3.6 pounds of fat loss pr 14-day rotation... or almost 2 pounds a week, just fat. My power routines have not lost any strength, but have improved... also, I am a natural endomorph.

    The first week you deplete completely with giantsets and cardio, then have a high-carb evening (per-load) following a full body routine to sensitize all muscle to the carb surge... to partially restore glycogen and then return to depletion the next day. The end of the second week of depleting with tension routines and cardio, you load... the goal is glycogen supercompensation starting with the evening of after the full body depletion routine (pre-load) and then continuing on into the next day - no training, only carb loading. The you hit a power routine with a high-carb, maintenance calorie diet to top off glycogen. The next day (moderate carb) and then back to depleting.

    To properly deplete - you can not intentionally eat any carbs. Stick to green veggies, meats, eggs - no root veggies like carrots or potatoes! When depleting, your weight should gradually drop - if not, your diet more than likely is recovering glycgoen. A gram of glycogen stores with almost three grams of water, so a rapid weight change in the other direction will indicate diet trouble.

    Low carb days get adjusted as I need to... as I drop weight, I have lower my calorie intake or I'll go stale - that, or increase my cardio (either dose or duration). I do plan to try and do more cardio. I fill in gaps between meals with nuts - almonds, pistachios, walnuts, cashews. if I am not depleting fast enough, I'll start chopping my portions of nuts. Honeslty, I don't know exactly how many calories I am taking in... I simply adjust it based on how fast I deplete with the goal of maintaining a 1 or 2 pound loss from the week before... for a 2-4 pound loss over the 2 week period. Ya dig?

    Here is a sample I wrote down during the fifth rotation, Day 2:

    0700 - 3 HotRox
    0715 - Cardio
    0745 - 10 grams BCAA
    0800 - Chest Giant Sets, Back Giant Sets
    0900 - 50 grams PWO mix (Glutamine, Whey, Creatine) with half a banana
    0915 - 3 grams fish oils, 2 grams vitamin C
    1130 - 2-3 serving meat (usually chicken, beef and/or egg) with brocolli, cucumber, pickles... Diet Coke.
    1200 - RipIt (caffeinated drink), 3 grams fish oils, 1 GNC-brand Mega Men Multivitamin/mineral
    1500 - Lipton To Go (caffeinated drink)
    1700 - Variable servings of mixed nuts - almonds, pistachios, walnuts, cashews
    2000 - 2-3 serving meat (usually chicken, beef, egg, and/or seafood) with broccolli, cucumber, green peppers, onions, and/or few tomatoes ... Diet Coke.
    2200 - Variable servings of mixed nuts (almonds, pistachios, walnuts, cashews), 3 grams of fish oils, 2 grams of Vitamin C... a couple Colon Cleanser caps before bed if feeling constipated...
    2230 - Bedtime...

    That's a typical line-up on the nutritional side, for the depletion week...

    Leave a comment:


  • Warrior
    replied
    Fifth rotation :.

    Fifth rotation results:

    ================================================
    ----------------------FIRST HALF---------------------
    ================================================

    Day 1: Sep 16
    Moderate Carb
    AM Lifecycle: 60min/1423cal 233.8 (loaded)

    Incline Crunches: BW/100 reps
    Hanging Straight-leg Lifts: BW/55 reps

    Day 2: Sep 17
    Low Carb
    AM Lifecycle: 30min/683cal ---
    PM Walk: 3mi/42:51min 230.5

    Chest Giant Sets: 722.9 pounds/min +47.2
    Back Giant Sets: 1765.1 pounds/min -96.5

    Day 3: Sep 18
    Low Carb
    AM Lifecycle: 30min/681cal 229

    Quads Giant Sets: 4000.6 pounds/min -655.1
    Hamstring Giant Sets: 2352.4 pounds/min -437.4

    Day 4: Sep 19
    Low Carb
    AM Lifecycle: 60min/1208cal 223
    PM Walk: 3mi/40:49min 222.8

    Day 5: Sep 20
    Preload Carb
    AM Lifecycle: 60min/1205cal 218.2 (depleted)
    PM Lifecycle: 20min/456cal 219.2

    Depletion Routine: 1335 pounds/min -87.4

    Day 6: Sep 21
    Low Carb
    No Training

    Day 7: Sep 22
    Low Carb
    AM Lifecyle: 30min/674cal 226
    PM Walk: 3mi/40:50min 225.5

    Delts Giant Sets: 1189 pounds/min +57
    Triceps Giant Sets: 1253.3 pounds/min -4.2
    Biceps Giant Sets: 1070 pounds/min +56

    ================================================
    ---------------------SECOND HALF--------------------
    ================================================

    Day 8: Sep 23
    Low Carb
    AM Lifecycle: 60min/1276cal 223.5
    PM Walk: 3mi/39:35min 224.2

    Incline Crunches: BW/100
    Hanging Straight-leg Lifts: BW/55
    Seated Calve Raise: 270/15 270/15

    Day 9: Sep 24
    Low Carb
    AM Lifecycle: 30min/686cal 223
    PM Walk: 3mi/39:46min ---

    Chest and Back Tension Training:
    Barbell Bench Press: 365/8 365/8
    Wide Grip Pull Ups BW/16 BW/15
    Hammer Incline Press 320/12 320/10
    Hammer Close-Grip Rows 360/12 360/10
    Machine High-Pulley Crossovers 45/13 45/10
    Incline Dumbbell Shrugs 120/16 120/16

    Day 10: Sep 25
    Low Carb
    AM Lifecycle: 30min/673cal 222
    PM Lifecycle: 30min/635cal 222

    Quads and Hamstring Tension Training:
    Leg Press: 900/10 900/14
    Hammer Leg Extension: 290/18 290/18
    Machine Standing Iso-Lateral Leg Curls: 65/16 65/16
    Static Hammer Calve Raise: 270/40sec
    Static Straight-Leg Raises: BW/46sec

    Day 11: Sep 26
    Low Carb
    AM Lifecycle: 50min/1071cal 219
    AM Walk: 1mi/13:46min
    PM Lifecycle: 30min/606cal 219

    Day 12: Sep 27
    Preload Carb
    AM Lifecycle: 40min/860cal 216.8 (depleted)
    AM Walk: 1mi/13:32min
    PM Lifecyle: 20min/448cal 216.4

    Depletion Routine: 1434.4 pounds/min +76.6

    Day 13: Sep 28
    Carb Load
    No Training

    Day 14: Sep 29
    High Carb
    PM Lifecycle: 20min/434 cal 236 (loaded)

    Loaded Routine: 617 pounds/min +65.6

    Discussion
    After almost 15 years of training, this was the most weight I have moved around from diet alone – drug free. I depleted down to a chiseled 216 and then ended with a carb load back to 236 – 20 pounds in two days. I felt like I had an alcoholic's hangover after the carb load. I was tired and out of breath. This was explained by the evening’s power routine when I weighed-in and noticed the 20-pound gain. As I post this – the day after – I am back to 230 pounds. I seem to have really peaked and did really well on the power routine; especially since I had stripped some weight off the Squat to get a deeper range of motion… I though I would be negative but my pulling strength in the deadlifts improved and I finished the entire routine much faster than the week prior.

    Anyway, performance-wise, cardio improved in the beginning but the second week started to drag out... but increased my distance on a few things as well as started more 3-mile power walks in the evening. As I mentioned in the first paragraph, I stripped some weight off my Squats to try for a deeper range of motion – a “full squat” as I had originally intended. This will affect anything with Squats in it, such as full body depletion, power and the quad supersets. I expect to recover the losses; I simply wasn’t going as deep as I should have been.

    Nutritionally, there were no changes. I kept with the whey/glutamine/creatine mix: 3 parts, 3 parts, 1 part, respectively; mixed with half a banana.

    Honestly, I was thinking about ending this since I hit a depleted 216 and I was starting to get worn out. But after carbing up to 236 and having a great power routine, I might as well ride it out for another rotation… so here I go… number six!

    Rotation 5: Sep 30 230 (loaded) -3.8
    Last edited by Warrior; September 30, 2007, 11:11 AM. Reason: typo...

    Leave a comment:


  • JohnnyStyles
    replied
    Yo W.
    So
    Low Carb would be : Meats, eggs and veggies
    PreLoad would be: Meats eggs and more veggies
    Carb Load : Chicken, rice , pasta ??? Creatine ?
    High Carb: ????????
    Moderate Carb:?????????? Creatine ?

    Need help dude jejeje im following this,just need examples. Thanks man.
    Last edited by JohnnyStyles; September 28, 2007, 02:49 PM.

    Leave a comment:


  • Blooming lotus
    replied
    It's nice to hear you say that.

    If I still get access priviliges I'll come back and have a peek at your progress . not uniteresting.

    Leave a comment:


  • Warrior
    replied
    Originally posted by Blooming lotus View Post
    Excellent! My favourite sick game I like to play with myself .

    I 've been watching this and wondered where you'd "end up" .
    Very Nice work.
    I haven't ended anything yet... I am good for at least one more rotation - probably two more - I want to push this until I carb load up to >228 pounds... as long as strength is maintained, I will keep going. I will switch to bulking afterward and prefer to line that up in time for the holiday's (especially for Turkey day!).

    Leave a comment:


  • Blooming lotus
    replied
    [quote=Warrior;290670]Thanks. I don't plan to compete really... I just do this because I like to torture myself... I enjoy this shit Seriously... playing with variables that directly affect your appearance - shifting this to get that... I mean, it's more fun than working on a car

    [quote]

    Excellent! My favourite sick gameI like to play with myself .

    I 've been watching this and wondered where you'd "end up" .
    Very Nice work.

    Leave a comment:


  • Warrior
    replied
    Okay, I just updated the photo in my last log post... and here is a little back peddling...

    Beginning each 14-day rotation...

    Rotation 1: Jul 22
    248.0 (loaded)

    Rotation 2: Aug 5 242.0 (loaded) -6

    Rotation 3: Aug 19 239.5 (loaded) -2.5

    Rotation 4: Sep 2 236 (loaded) -3.5

    Rotation 5: Sep 16 233.8 (loaded) -2.2

    An average weight loss of 1.8 pounds per week. No appreciable loss in strength with several increases - however, quad strength has dropped since the beginning so I will work harder on them but this is a likely event from all the cardio... hamstrings are doing good. Aerobic output has increased, as has core strength (probably partially due to less upper and lower body fat mass)...

    I am going to try and make time to add a little more cardio in for this fifth rotation... some power walking with the cycling.

    My PWO shake moving into this fifth week is 3 parts whey, 3 parts glutamine and 1 part Creatine... I'll take ~50 grams of this mix post workout with half a banana...

    Leave a comment:


  • Warrior
    replied
    Originally posted by GirlyMuscle View Post
    Wow, awesome results. How far are you going with it? Competing?
    Thanks. I don't plan to compete really... I just do this because I like to torture myself... I enjoy this shit Seriously... playing with variables that directly affect your appearance - shifting this to get that... I mean, it's more fun than working on a car

    Honestly, I didn't think I would be finishing up 8 weeks (4 rotations). I usually diet with a 7-day CKD and I was afraid I might lose some size/strength due to the extended depletion phase and cut 'er short... but that hasn't happend at all. So, for now, I plan to keep going until I can hit a loaded weight of around 228.

    BTW, I made a mistake. The photo I posted today was from my depleted state... the evening of Day 12, at roughly 221 pounds. I have since carb loaded back up... tomorrow, I will shed some of the water and will take the new photos at the same time (same conditions) I have been taking the others; on Day 1... I'll probably be around 230-232ish.

    Attached is me depleted and flat... I will upload the new loaded line up tomorrow...
    Attached Files

    Leave a comment:


  • GirlyMuscle
    replied
    Wow, awesome results. How far are you going with it? Competing?

    Leave a comment:


  • Warrior
    replied
    Fourth rotation results:

    ================================================
    ----------------------FIRST HALF---------------------
    ================================================

    Day 1: Sep 2
    Moderate Carb
    AM Lifecycle: 60min/1405cal 236 (loaded)

    Incline Crunches: BW/90 reps
    Hanging Straight-leg Lifts: BW/45 reps

    Day 2: Sep 3
    Low Carb
    AM Lifecycle: 30min/666cal 236

    Chest Giant Sets: 675.7 pounds/min -/+ 0
    Back Giant Sets: 1861.6 pounds/min +244.7

    Day 3: Sep 4
    Low Carb
    AM Lifecycle: 30min/667cal 232

    Quads Giant Sets: 4655.7 pounds/min -454.3
    Hamstring Giant Sets: 2789.8 pounds/min +50.7

    Day 4: Sep 5
    Low Carb
    AM Lifecycle: 50min/1053cal 227

    Day 5: Sep 6
    Preload Carb
    AM Lifecycle: 50min/1055cal 223.5 (depleted)
    PM Lifecycle: 20min/445cal 223.2

    Depletion Routine: 1422.4 pounds/min -24.3

    Day 6: Sep 7
    Low Carb
    No Training

    Day 7: Sep 8
    Low Carb
    AM Lifecyle: 30min/665cal 227.1

    Delts Giant Sets: 1132 pounds/min +32
    Triceps Giant Sets: 1257.5 pounds/min -55.5
    Biceps Giant Sets: 1014 pounds/min -108.5

    ================================================
    ---------------------SECOND HALF--------------------
    ================================================

    Day 8: Sep 9
    Low Carb
    AM Lifecycle: 60min/1263cal 225.8

    Incline Crunches: BW/90
    Hanging Straight-leg Lifts: BW/50
    Seated Calve Raise: 250/18 250/18

    Day 9: Sep 10
    Low Carb
    AM Lifecycle: 30min/667cal 225

    Chest and Back Tension Training:
    Barbell Bench Press: 365/8 365/7
    Wide Grip Pull Ups BW/16 BW/15
    Hammer Incline Press 300/15 300/12
    Hammer Close-Grip Rows 340/15 340/15
    Machine High-Pulley Crossovers 40/18 40/18
    Incline Dumbbell Shrugs 120/15 120/15

    Day 10: Sep 11
    Low Carb
    AM Lifecycle: 30min/664cal 224.5

    Quads and Hamstring Tension Training:
    Leg Press: 900/10 900/14
    Hammer Leg Extension: 290/16 290/16
    Machine Standing Iso-Lateral Leg Curls: 65/15 65/15
    Static Hammer Calve Raise: 250/55sec
    Static Straight-Leg Raises: BW/45sec

    Day 11: Sep 12
    Low Carb
    AM Lifecycle: 50min/1071cal 221.2
    AM One-mile Walk: 14:18min

    Day 12: Sep 13
    Preload Carb
    AM Lifecycle: 40min/860cal 220 (depleted)
    AM One-mile Walk: 14:05min
    PM Lifecyle: 20min/454cal 220.5

    Depletion Routine: 1357.8 pounds/min -65.3

    Day 13: Sep 14
    Carb Load
    No Training

    Day 14: Sep 15
    High Carb
    AM Lifecycle: 20min/453 cal 235 (loaded)

    Loaded Routine: 551.4 pounds/min -/+ 0

    Discussion
    I have had a lot of commenting regarding my weight loss this rotation; especially after depleting down to 220. I have been fitting into some really old clothes - especially pants. I figured I might carb load up to 230, however I hit 235. I had some soup and salty snacks, so I expect this weight to plumit quickly as I enter my fifth rotation. But regardless of how much is excess water, how much is glycogen and how much fat was lost - I believe I am gaining some muscle with this routine. I netted 3 pounds lost this 2-week rotation (from loaded to loaded), but I believe I shaved more fat mass than that - with some additional lean mass. This is the opinion of my wife as well.

    Anyway, performance-wise, I took a few hits here and there but cardio improved at every instance... so endurance is up. The power workout on Day 14 produced the same index as the week before - I finished the same loads in the same amount of time (54 minutes).

    Nutritionally, I had a few changes. I had to stop taking the Colon Cleanser 'cause I felt I was starting to get a stomach flu - but I never ended up getting sick. Good thing, I guess the extra vitamin C is helping. My delayed order of Glutamine carried on through the first week, so I continued to use whey to substitute... then I got the shipment but kept with a whey/glutamine mix into the second half. So my current PWO after depletion workouts is ~20 grams whey with ~20 grams glutamine mixed with half a banana.

    I am still quite happy with this routine - especially the variety in training.


    Last edited by Warrior; September 16, 2007, 04:46 PM. Reason: Posted photo...

    Leave a comment:


  • Warrior
    replied
    Third rotation results :.

    Third rotation results:

    ================================================
    ----------------------FIRST HALF---------------------
    ================================================

    Day 1: Aug 19
    Moderate Carb

    AM Lifecycle: 60min/1317cal 239.5 (loaded)

    Incline Crunches: BW/80 reps
    Hanging Straight-leg Lifts: BW/40 reps

    Day 2: Aug 20
    Low Carb

    AM Lifecycle: 30min/642cal 237.1

    Chest Giant Sets: 675.7 pounds/min -141
    Back Giant Sets: 1616.9 pounds/min -88

    Day 3: Aug 21
    Low Carb

    AM Lifecycle: 30min/653cal 236

    Quads Giant Sets: 5110 pounds/min +872.9
    Hamstring Giant Sets: 2840.5 pounds/min +588.8

    Day 4: Aug 22
    Low Carb

    AM Lifecycle: 50min/1033cal 231

    Day 5: Aug 23
    Preload Carb

    AM Lifecycle: 50min/1021cal 227.4 (depleted)
    PM Lifecycle: 20min/432cal 228.4

    Depletion Routine: 1446.7 pounds/min +203.3

    Day 6: Aug 24
    Low Carb

    No Training

    Day 7: Aug 25
    Low Carb

    AM Lifecyle: 30min/653cal ---.-

    Delts Giant Sets: 1100 pounds/min +60
    Triceps Giant Sets: 1313 pounds/min -7
    Biceps Giant Sets: 1122.5 pounds/min +200.5

    ================================================
    ---------------------SECOND HALF--------------------
    ================================================

    Day 8: Aug 26
    Low Carb

    AM Lifecycle: 60min/1239cal 230.8

    Incline Crunches: BW/80
    Hanging Straight-leg Lifts: BW/40
    Seated Calve Raise: 220/18 220/18

    Day 9: Aug 27
    Low Carb

    AM Lifecycle: 30min/643cal 229.8

    Chest and Back Tension Training:
    Barbell Bench Press: 365/8 365/6
    Wide Grip Pull Ups BW/15 BW/14

    Hammer Incline Press 290/14 290/12
    Hammer Close-Grip Rows 320/15 320/14
    Machine High-Pulley Crossovers 35/18 35/18
    Incline Dumbbell Shrugs 110/16 110/16


    Day 10: Aug 28
    Low Carb

    AM Lifecycle: 30min/651cal 228.5

    Quads and Hamstring Tension Training:
    Leg Press: 900/10 900/14
    Hammer Leg Extension: 270/16 270/16
    Machine Standing Iso-Lateral Leg Curls: 60/16 60/16

    Static Hammer Calve Raise: 220/55sec
    Static Straight-Leg Raises: BW/39sec

    Day 11: Aug 29
    Low Carb

    AM Lifecycle: 50min/1053cal 226.5

    Day 12: Aug 30
    Preload Carb

    AM Lifecycle: 40min/842cal 225.4 (depleted)
    PM Lifecyle: 20min/432cal 226

    Depletion Routine: 1423.1 pounds/min +98.9

    Day 13: Aug 31
    Carb Load

    No Training

    Day 14: Sep 1
    High Carb

    AM Lifecycle: 20min/435 cal 238 (loaded)

    Loaded Routine: 551.4 pounds/min +56.4

    Discussion
    I started the phase accidentally taking more time to complete a routine than usual... but I hit the gas and ended up with a lot of improvements... even cardio numbers are up across the board. I ain't done yet; I am going to keep pushing - I want this next rotation to outshine this one. I increased some loads during the depletion giant sets this rotation - so next time, I need to have my reps up and keep my times tighter.

    This rotation has really pulled some new cuts out - I have been getting a lot of comments lately. The first rotation, I depleted to 229.5. The second rotation, I hit 227.8... this time I got down to a depleted 225.4. My loaded routines on Day 14 have continued to increase throughout - this is a prime indicator of any muscle/wasting or gains - in this case, gains. So the weight loss can be easily attributed to decreases in fat with increases in muscle. I plan to hit a tight and depleted 222-223 this next time. I know after this fourth rotation, a new photo line up will show some nice changes.

    Nutritionally, I have been keeping up with the original plan except for my PWO glutamine. I ordered more through the mail, but it got delayed, so I had to replace the second half's glutamine with an equal portion of whey. As it turns out, it didn't set me back at all. When I do get the glutamine, I'll probably keep using the whey in conjunction with it. On another note, I wasn't very religious with the colon cleanser capsules I added to this cycle but I did manage to take enough to ward off the constipation issues from the previous rotation.

    I originally thought this 14-day mod might be too much, but it's been very productive. Issues associated with over reaching/training are resolved through the program's variety and varying workout intensity with duration - intense training (giant set depletion training) are brief; whereas the lower-intensity tension workouts are a little longer. The program design is good... the lack of carbs gets easier to deal with after the first few days... and a rebound in energy can be seen in the second week.

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