PDA

View Full Version : Scott's UD2 Journal



sgettis
01-04-2005, 02:45 PM
UD2 Day 1/2

Squats - 135 x 15, 135 x 15, 135 x 15
Leg Curls - 160 x 15, 160 x 15, 160 x 15
Bench Press - 135 x 15, 135 x 12, 135 x 10
Calf Raise - 135 x 15, 135 x 15, 135 x 15
DB Press - 32.5 x 15, 37.5 x 12
Lat Pulldowns - 90 x 15, 100 x 15, 90 x 15
Bicep Curl - 45 x 15, 55 x 15
Tricep Pushdown - 60 x 15, 60 x 15
Squats - 135 x 15, 135 x 12, 135 x 12
Leg Curls - 160 x 15, 160 x 15, 160 x 15
Hammer Bench Press - 90 x 15, 90 x 15, 90 x 15
Calf Raise - 90 x 15, 90 x 15
Hammer Press - 35 x 15, 35 x 12
Lat Pulldowns - 90 x 15, 85 x 15, 85 x 15
Bicep Curl - 55 x 15, 55 x 15
Tricep ext - 50 x 15, 50 x 15

Younglifter14
01-04-2005, 03:04 PM
whooh, thank god theres a UD2 journal, the only other journal is meathead's Ud2 journal. Last time I did Ud2 (cut), my shoulder was injured and had to call it ud2 off after one week, but Im cutting again in about 2 months, so it should be fun.

Can you post more on your UD2 plan please :D? (calories, if your using it to cut or bulk, etc)

good luck

Young

sgettis
01-05-2005, 11:14 AM
Yesterday:
20 min Cardio - Elliptical
30 min Cardio - 15 min Bike, 15 min Elliptical

This Morning:
30 min Cardio - 15 min Stair Climber, 15 min Bike

Jan 3 - Wt. 168
1274 Cals
74 Carbs
170 Protein
39 Fat

Jan 4 - Wt 164.5
1337 Cals
80 Carbs
179 Protein
39 Fat

Here's my fitday journal:
http://fitday.com/WebFit/PublicJournals.html?Owner=sgettis

Dropped 3.5 lbs today - all water most likely

sgettis
01-06-2005, 09:58 AM
30 min of cardio this morning
15 min Stair Climber
15 min Elliptical

Weight: 164.5

Keeping the calorie intake around 1300 calories

Tommorow's plan

1150 carbs, 170 protein, 50 fat ~ 5700 calories
Need to get some bagels - Time to pig out

Will post tension workout later

sgettis
01-07-2005, 09:14 AM
Wt: 163.5

Tension Workout

Exercise Sets Plan Actual
Squats 2 225 x 6 225 x 6 225 x 6 225 x 6
Leg Press 2 500 x 8 500 x 8 490 x 8 490 x 8
Stiff Leg DeadLift 2 205 x 6 205 x 6 205 x 6 205 x 6
Lying Curl 2 260 x 8 260 x 8 260 x 8 260 x 7
Seated Calf Raise 2 180 x 8 180 x 7 180 x 8 180 x 8
Bench Press 2 205 x 6 205 x 6 205 x 5 195 x 6
Incline Bench 2 165 x 6 165 x 6 165 x 6 155 x 6
Pull up 2 8 8 8 8
Rows 2 160 x 10 160 x 10 160 x 8 160 x 8
Shoulder DB Press 2 60 x 8 60 x 8 60 x 8 60 x 8
Triceps Pushdowns 2 95 x 8 95 x 8 95 x 7 90 x 8
Biceps Curls 2 105 x 6 105 x 6 95 x 6 95 x 6

Nutrition Today
1150 carbs,170 protein,50 fat

AYung
01-07-2005, 10:44 AM
Sooo much carbs! Good workout too!

IronBender800
01-07-2005, 10:57 AM
How long do those workouts usually take you to complete? They look long as hell!! Great work though dude!!

sgettis
01-08-2005, 02:15 PM
Dude...It is hard to eat so many carbs. Felt sick last night after eating so much.

Weight - 168.5 +5 pounds since yesterday

Workout:

Squats 4 255 x 5 265 x 4 265 x 4 265 x 4
Leg Press 2 560 x 6 560 x 6
LP Calf Raise 3 650 x 8 740 x 6
Flat Bench 3 225 x 3 215 x 4 215 x 4
Incline Bench 2 185 x 4 185 x 4
Lat Pulldowns 3 165 x 5 165 x 5 165 x 5
Rows 2 165 x 6 145 x 4
Shoulder Press 2 145 x 4 155 x 5
Side Lateral 2 35 x 5 35 x 5
Skull Crushers 2 95 x 5 95 x 5
DB Curls 2 50 x 5 50 x 5

Nutrition - 200 g protein, 300g Carbs, 50 fat ~ 2500 cals

ComoComo3
01-08-2005, 02:23 PM
Nice looking routine man. Keep it up..

MC26VA
01-08-2005, 11:05 PM
Scott,
Nice showing on the workouts, damn impressive numbers...how are you doing the workout 2-3 times a week or more? Great job so far bud, keep up the good work!

-Mike

IronBender800
01-09-2005, 12:12 AM
Nice long looking workout dude! I wouldnt be able to do such a long workout. I would lose focus.

sgettis
01-09-2005, 12:50 PM
Workouts take about 1.5 hours. About one hour to lift and 30 min of cardio on depletion days.

Monday and Tuesday workouts are a bitch and not eating for 4 days does not help. Drink Crystal Light all day at work. Helps keep me full.

I'm expecting my weight to drop about 1 - 1.5 pounds a week.
Weight today was 167 -1.5 from yesterday
I planning to do a 6 week cycle.

I plan on doing light cardio today.

Calorie intake today
200 protein
175 carbs
50 fat
1950 calories

sgettis
01-10-2005, 09:49 AM
Squats - 135 x 15, 135 x 15, 135 x 15
Leg Curls - 160 x 15, 170 x 15, 170 x 15
Bench Press - 135 x 15, 135 x 12, 135 x 10
Calf Raise - 135 x 15, 135 x 15, 135 x 15
Hammer Shoulder Press - 135 x 15, 135 x 15
Lat Pulldowns - 90 x 15, 100 x 15, 90 x 15
Bicep Curl - 55 x 15, 55 x 15
Skull Crushers - 55 x 15, 55 x 15
Leg Ext - 160 x 15, 160 x 15, 160 x 15
1 Leg Curls - 25 x 15, 30 x 15, 25 x 15
Hammer Incline Press - 90 x 15, 90 x 15, 90 x 13
Calf Raise - 135 x 15, 135 x 15
DB Press - 35 x 15, 35 x 15
Lat Pulldowns - 90 x 15, 90 x 15, 90 x 15
Bicep Curl - 55 x 15, 55 x 15
Tricep Pushdowns - 60 x 15, 60 x 15

Cardio - 30 min Elliptical L 11

Wt. 167.0 - no change from yesterday

Younglifter14
01-10-2005, 11:37 AM
supps?

IronBender800
01-10-2005, 11:50 AM
Man those workouts look soooooo long. Nice work though dude!!

sc0tt
01-10-2005, 01:22 PM
Keep up the good Work and keep us posted.

sgettis
01-11-2005, 01:31 PM
UD2 Day 9

Leg Press - 135 x 15 (6 sets)
Leg Curls - 160 x 15 (6 sets)
Bench Press - 115 x 15, 115 x 15, 115 x 12
Dips - 10,8,8
Calf Raise - 135 x 15 (2 sets)
Standing Raises - 135 x 15 (2 sets)
Hammer Press - 35 x 15, 35 x 15
Machine Shrugs - 140 x 15 (2 sets)
Lat Pulldowns - 90 x 15 (3 sets)
Rows - 100 x 15 (3 sets)
Bicep Curl - 55 x 15 (2 sets)
Skull Crushers - 55 x 15 (2 sets)
Prechers - 45 x 15 (2 sets)
Tricep Pushdown - 60 x 15, 60 x 15

Cardio: 30 mins Elliptical L12

Weight: 165.5

IronBender800
01-11-2005, 01:39 PM
Solid looking workout once again dude!!

sgettis
01-12-2005, 09:46 AM
15 Min Stair Climber L12
Swiss Ball Crunches 3 x 20
Swiss Ball Leg Raises 2 x 15
25 Min Elliptical L13

Wt. 165
Waist 31 3/8

MC26VA
01-12-2005, 06:47 PM
Scott,
Your workouts are looking damn solid, how long does it take you to do a typical workout? Keep up the great work bud!

-MIke

sgettis
01-12-2005, 10:18 PM
Workouts last a little over an hour plus whatever cardio I decide to do.
Eatting so little is tough but I drink lots of water to keep full.
Do get light headed in the after noon though.
Only one more day until carb load. Yeah!

sgettis
01-13-2005, 09:10 AM
UD2 Day 11

Cardio 30 min
Stair Climber - 20 min L 11
Elliptical - 10 min L11

Weight: 162.5 -2.5 from yesterday
Waist: 31 1/8

Felt fatigued during workout. Final day until carb up.

Younglifter14
01-13-2005, 12:02 PM
taking any supplements?

sgettis
01-14-2005, 08:57 AM
Wt: 162 - Down 1.5 pounds from last week

Tension Workout

Squats 235 x 6 235 x 6
Leg Press 520 x 8 520 x 8
Stiff Leg DeadLift 225 x 6 225 x 6
Lying Curl 260 x 8 260 x 8
Seated Calf Raise 180 x 8 180 x 8
Bench Press 205 x 5 195 x 6
Incline Bench 155 x 6 155 x 6
Pull up 9 8
Rows 2 160 x 8 160 x 6
Shoulder DB Press 60 x 6 60 x 6
Triceps Pushdowns 90 x 9 90 x 8
Biceps Curls 95 x 6 95 x 6

Nutrition Today
1150 carbs,170 protein,50 fat

IronBender800
01-14-2005, 10:02 AM
Very nice workout dude! Solid numbers on everything! Keep up the good work!

sgettis
01-17-2005, 09:25 AM
Wt: 167.5
Waist: 31.5

Workout:

Squats - 135 x 15, 135 x 15, 135 x 15
Leg Curls - 160 x 15, 166 x 15, 166 x 15
Bench Press - 135 x 15, 135 x 12, 135 x 10
Calf Raise - 135 x 15, 135 x 15, 135 x 15
Shoulder Press - 40 x 15, 40 x 12
Lat Pulldowns - 90 x 15, 90 x 15, 90 x 15
Bicep Curl - 55 x 15, 55 x 15
Skull Crushers - 55 x 15, 55 x 15
Leg Ext - 90 x 15, 90 x 12, 90 x 12
1 Leg Curls - 25 x 15, 30 x 15, 25 x 15
Hammer Incline Press - 90 x 15, 90 x 15, 90 x 15
Calf Raise - 135 x 15, 135 x 15
Hammer Shoulder Press - 90 x 15, 90 x 15
Rows - 105 x 15, 105 x 15, 90 x 15
Cable Bicep Curl - 55 x 15, 60 x 15
Tricep Pushdowns - 60 x 15, 60 x 15

Cardio: 30 min L12

sgettis
01-17-2005, 12:39 PM
Squats: 245 x 4 (3)
Stiff Leg Dead Lifts 245 x 5 (3)
Calf Raises: 225 x 8 (2)
Bench - 225 x 3, 215 x4 (2)
Incline - 175 x 4 (2)
Deadlifts - 275 x 4, 295 x 4 (2)
Shoulders Press- 65 x 6 (2)
Skull Crushers - 95 x 6 (2)
Barbell Curls - 115 x 4 (2)

sgettis
01-18-2005, 09:18 AM
Squats - 135 x 15, 135 x 15, 135 x 15
Leg Curls - 166 x 15, 166 x 15, 166 x 15
Incline Bench Press - 105 x 15, 105 x 12, 105 x 10
Calf Raise - 135 x 15, 135 x 15, 135 x 15
Hammer Shoulder Press - 90 x 15, 90 x 15
Hammer Lat Pulldowns - 90 x 15, 110 x 15, 110 x 15
DB Curl - 25 x 15, 25 x 15
Tricep Pushdowns - 60 x 15, 60 x 15
Leg Ext - 90 x 15, 90 x 12, 90 x 12
1 Leg Curls - 25 x 15
Leg press - 360 x 12, 360 x 12
Leg Press Calf - 450 x 15, 450 x 15, 450 x 15
Hammer Bench Press - 90 x 15, 90 x 15, 90 x 12
Side Laterals - 20 x 15, 20 x 12
Hammer Rows - 90 x 15, 90 x 15, 90 x 15
Prencher Curl - 45 x 15, 45 x 12
Skull Crushers - 55 x 15, 55 x 15

Cardio - 30 min L13
Wt. 163.5
Waist 31.25

IronBender800
01-18-2005, 10:32 AM
Awesome workout man! That sure would deplete me lol. Keep up the good work dude!

sgettis
01-19-2005, 09:03 AM
15 Min Bike - 4 min Sprint L16
Swiss Ball Crunches 3 x 20
Swiss Ball Leg Raises 2 x 15
15 Min Stair Climber L11
15 Min Elliptical L14

Wt. 163 - Down 2.5 from same time last week.
Waist 31

Two more days until Carb loading! Woo-hoo!

sgettis
01-20-2005, 10:29 AM
15 Min Stair Climber L11
30 Min Elliptical L13

Wt. 162.5
Waist 31

Last day until Carb loading!

sgettis
01-21-2005, 08:40 AM
Workout

Squats 245 x 6 245 x 5
Leg Press 540 x 7 540 x 6
Stiff Leg DeadLift 225 x 6 255 x 6
Lying Curl 270 x 8 270 x 8
Seated Calf Raise 190 x 8 190 x 8
Bench Press 205 x 5 205 x 5
Incline Bench 165 x 6 165 x 6
Pull up 10 8
Rows 160 x 8 160 x 8
Shoulder DB Press 65 x 8 65 x 6
Triceps Pushdowns 95 x 7 90 x 8
DB Curls 45 x 6 45 x 6

Weight 162 - Same as last week - look more vascular in legs and abs
Waist 31

IronBender800
01-21-2005, 08:48 AM
Awesome workout dude! Very nice squatting! Workouts look very intense.

sgettis
01-22-2005, 11:25 AM
Wt - 169 - gained 7 pounds since yesterday, probably due to creatine loading

Workout

Squats 265 x 4 265 x 4 265 x 4 265 x 4
Leg Press 580 x 6 580 x 6
LP Calf Raise 740 x 6, 740 x 6
Flat Bench 225 x 3 225 x 3 215 x 3
Incline Bench 185 x 4 185 x 3
Deadlifts 295 x 4 315 x 3 315 x 3
Lat Pulldowns 165 x 6 170 x 6
Shoulder Press 145 x 4 145 x 4
Shrugs 245 x 4 245 x 5
Skull Crushers 85 x 4 85 x 4
DB Curls 50 x 6 50 x 6

sgettis
01-23-2005, 01:38 PM
15 Min Recumbent Bike L14 HIT(4 min)
15 Min Stair Climber L11
15 Min Elliptical L14

Upper back is sore from yesterday's power workout

Wt. 166
Waist 31.25

sgettis
01-24-2005, 10:19 AM
Wt: 165
Waist: 31

Workout:

Squats - 135 x 15, 135 x 15, 135 x 15
Leg Curls - 170 x 15, 170 x 15, 170 x 15
Bench Press - 135 x 15, 135 x 15, 135 x 12
Calf Raise - 135 x 15, 145 x 15, 160 x 15
Shoulder Press - 90 x 15, 90 x 15
Lat Pulldowns - 90 x 15, 100 x 15, 110 x 15
Bicep Curl - 60 x 15, 60 x 15
Skull Crushers - 60 x 15, 60 x 15
Leg Press - 360 x 15, 360 x 15, 360 x 15
1 Leg Curls - 25 x 15, 30 x 15, 3- x 15
Incline DB Press - 45 x 15, 45 x 12, 45 x 15
LP Calf Raise - 450 x 15, 450 x 15
Machine Shrugs - 180 x 15, 180 x 15
Rows - 100 x 15, 100 x 15, 100 x 15
Cable Bicep Curl - 60 x 15, 60 x 15
Tricep Pushdowns - 60 x 15, 60 x 15

Cardio: 30 min L12

Younglifter14
01-24-2005, 01:06 PM
its been about 3 weeks, how are the results so far?

sgettis
01-25-2005, 12:19 PM
Wt: 164.5
Waist: 31.25

Workout:

Leg Press - 360 x 15, 360 x 15, 360 x 15
1 Leg Curls - 25 x 15, 30 x 15, 30 x 15
LP Calf Raise - 450 x 15, 450 x 15
Incline Hammer Press - 90 x 15, 110 x 15, 110 x 15
Lat Pulldowns - 90 x 15, 95 x 15, 95 x 15
Shoulder Press - 90 x 15, 90 x 15
DB Curls 2 x 15 (2)
Tricep Pushdowns - 60 x 15, 60 x 15

Leg Ext - 90 x 15 (3)
Leg Curls - 170 x 15, 170 x 15, 170 x 15
Hammer Bench Press - 90 x 15 (3)
Calf Raise - 135 x 15, 145 x 15, 145 x 15
Rows - 100 x 15, 100 x 15, 100 x 15
Side Laterals 17.5 x 15 (2)
Bicep Curl - 60 x 15, 60 x 15
Skull Crushers - 60 x 15, 60 x 15

Cardio: 30 min L12

Felt fatigued today. Probably from no enough sleep.

sword chucks
01-25-2005, 01:13 PM
This program looks like its going pretty well Scott.

sgettis
01-25-2005, 03:07 PM
It is. Friday is the toughest day for me because I have to eat food all day to get my requirements even though I am stuffed.

My waist has decreased down to 31 and I look more vascular. I think this should continue.

Anyone have any suggestion for carbs to eat?

IronBender800
01-25-2005, 04:01 PM
Awesome workout dude! Glad to see that it is working for you! Just try and limit the amount of sugar in your diet is all i can say.

sgettis
01-25-2005, 04:24 PM
Have been eating Bagles and cereal (Smart Start / Fiber One)

magic8989
01-25-2005, 08:53 PM
I am following ud 2.0 right now as well and i agree it is a great workout and worth all the pain and suffering to get to friday. I am on my third week and i take in 1200 carbs total from thursday night to friday night. As far as carb choices this is what i have done. My first carb up i had a few cups of lucky charms, many bagels, lots of whole wheat bread, and 2 healthy choice low fat pizzas. It worked pretty well.
My second carb up i had probably 8 cups total between lucky charms and cookie crisp, many bagels, whole wheat english muffins, 1 can of soup, 1 health choice low fat pizza, 1 tube of fat-free pringles. Carb up did not go as well. So from these 2 carb up i have learned i can get away with some junk carbs but i have to stick mostly to cleaner carbs like the bagels, bread, english muffins. Hope this helps for carb choices. Final point: It is damn hard and not a good idea to polish off a tube of pringles as the last carb meal. All the salt and processed carbs made me sick in the morning.

sgettis
01-26-2005, 09:26 AM
15 Min Bike - 12 20 sec sprints L16 x 4, L17 x 8
Swiss Ball Crunches 3 x 20
Swiss Ball Leg Raises 2 x 15
15 Min Stair Climber L11

Wt. 163 - Same as last week
Waist 31

Two more days until Carb loading! Woo-hoo!

sgettis
01-27-2005, 10:46 AM
60 Min Stair Climber L12/13

Wt. 163
Waist 30.75

Last day until Carb loading!

sgettis
01-28-2005, 09:41 AM
Squats 245 x 6 245 x 5
Leg Press 540 x 8 540 x 8
Stiff Leg DeadLift 255 x 6 255 x 6
Lying Curl 276 x 8 276 x 8
Seated Calf Raise 190 x 8 190 x 8
Bench Press 205 x 6 205 x 5
Incline Bench 170 x 5 170 x 5
Pull up 10 9
Rows 180 x 8 180 x 8
Shoulder DB Press 65 x 6 65 x 5
Triceps Pushdowns 95 x 8 95 x 8
DB Curls 45 x 6 45 x 6

Wt: 162

IronBender800
01-28-2005, 11:11 AM
Very nice numbers dude! Solid looking workout! Keep up the good work man!

sgettis
01-29-2005, 04:00 PM
Wt: 168.5

Squats 265 x 4 270 x 3 275 x 3 265 x 2
Leg Press 600 x 6 600 x 6
LP Calf Raise 760 x 6, 760 x 6
Stiff Leg Deadlifts 265 x 5 265 x 5 265 x 5
Flat Bench 225 x 3 225 x 3 225 x 3
Incline Bench 185 x 4 185 x 3
Deadlifts 315 x 3 315 x 3
Lat Pulldowns 175 x 5 175 x 4
Shoulder Press 145 x 5 145 x 5
Shrugs 255 x 6 255 x 6
Skull Crushers 85 x 6 85 x 6
DB Curls 55 x 4 55 x 4

sgettis
01-30-2005, 11:49 AM
15 Min Bike - 12 20 sec sprints L16 x 4, L17 x 6, L16 x 2
Swiss Ball Crunches 3 x 20
Swiss Ball Leg Raises 2 x 15
15 Min Stair Climber L11

Wt. 167

IronBender800
01-30-2005, 01:00 PM
Huge numbers dude! Very nice looking workout!

sgettis
01-31-2005, 11:43 AM
Wt: 167
Waist: 31.5

Workout:

Squats - 135 x 15, 135 x 15, 135 x 15
Leg Curls - 176 x 15, 176 x 15, 176 x 15
Bench Press - 135 x 15, 135 x 13, 135 x 12
Calf Raise - 145 x 15, 145 x 15, 145 x 15
Shoulder Press - 90 x 15, 110 x 15
Lat Pulldowns - 90 x 15, 100 x 15, 100 x 15
Bicep Curl - 60 x 15, 60 x 15
Skull Crushers - 60 x 15, 60 x 15
Leg Press - 360 x 15, 360 x 15, 360 x 15
1 Leg Curls - 25 x 15, 25 x 15, 25 x 15,
Incline Hammer Press - 45 x 15, 55 x 15, 55 x 15
LP Calf Raise - 450 x 15, 450 x 15
Rear Lateral Raises - 25 x 15, 25 x 15
Hammer Rows - 90 x 15, 110 x 15, 110 x 15
Cable Bicep Curl - 60 x 15, 70 x 15
Tricep Pushdowns - 60 x 15, 60 x 15

Cardio: 30 min L12

sgettis
02-01-2005, 08:53 AM
Wt: 165
Waist: 31.25

Workout:

Leg Press - 360 x 15, 360 x 15, 360 x 15
1 Leg Curls - 25 x 15 (3)
LP Calf Raise - 450 x 15, 450 x 15, 450 x 15
Chest Hammer Press - 90 x 15, 110 x 15, 110 x 15
Lat Pulldowns - 90 x 15, 110 x 15, 110 x 15
Hammmer Shrugs - 180 x 12 (2)
DB Curls 2 x 25 (2)
Tricep Pushdowns - 60 x 15, 65 x 15

Leg Ext - 90 x 15 (3)
Leg Curls - 176 x 15, 176 x 15, 176 x 15
Hammer Bench Press - 90 x 15, 110 x 12 (2)
LP Calf Raise - 360 x 15, 360 x 15
Rows - 100 x 15, 100 x 15, 100 x 15
Hammer Shoulder Press - 90 x 12 (2)
Machine Precher Curl - 45 x 15, 45 x 12
Skull Crushers - 60 x 15, 60 x 15

Cardio: 30 min L12

IronBender800
02-01-2005, 10:32 AM
Awesome workouts as usual dude! Hows the program working so far like asked above?

sgettis
02-01-2005, 02:19 PM
Its going pretty well.
My weight has stayed the same the last couple of weeks.
However, I have noticed that I am more vascular. Also my waist has been gradually decreasing to around 31. My lifts are improving as well.
I should order some caliper so I can measure my fat loss more accurately.

I am starting to take LeptiGen Basic this week. I did notice that my late night cravings were non-existent yesterday. I'll keep you posted

sgettis
02-02-2005, 09:03 AM
15 Min Bike - 12 20 sec sprints L16 x 4, L17 x 2, L16 x 6
Swiss Ball Crunches 3 x 20
Swiss Ball Leg Raises 2 x 15
15 Min Stair Climber L12

Wt. 163 - Same as last week
Waist 30.75

Two more days until Carb loading! Woo-hoo!

sgettis
02-03-2005, 12:21 PM
60 Min Elliptical L12

Wt. 161
Waist 30.75

Last day until Carb loading!

sgettis
02-04-2005, 07:55 AM
Squats 245 x 6 245 x 6
Leg Press 580 x 8 580 x 8
Leg Press Calf Raise 670 x 8 670 x 8
Lying Curl 280 x 8 280 x 8 280 x 7
Bench Press 205 x 5 205 x 4
Incline Bench 170 x 6 170 x 5
Pull up 25 x6 25 x6
Rows 160 x 8 160 x 8
Shoulder DB Press 65 x 7 65 x 6
Triceps Pushdowns 95 x 8 95 x 7
DB Curls 45 x 8 45 x 7

Wt. 160.5
Waist 30 5/8

sgettis
02-05-2005, 04:45 PM
Squats 245 x 5 245 x 5 255 x 4 255 x 4
Leg Press 540 x 6 590 x 6
LP Calf Raise 590 x 8, 590 x 8
Stiff Leg Deadlifts 3 sets
Flat Bench 225 x 3 225 x 3
Incline Bench 185 x 4 185 x 3
Deadlifts 315 x 3 315 x 3
Lat Pulldowns 150 x 6 160 x 6
Hammer Shoulder Press 180 x 5 180 x 4
DB Shrugs 35 x 6 35 x 6
Skull Crushers 90 x 5 90 x 5
DB Curls 55 x 4 45 x 6

wt. 166

mivi320
02-05-2005, 05:13 PM
Nice goin on the leg presses. How do you like the program man? Lookin good, keep it up!

sgettis
02-06-2005, 12:52 PM
15 min Stair Climber L7 (different machine)
Swiss Ball Crunches 3 x 20
Weighted Leg Raises (15 lbs) 15,12
15 min Elliptical L13

Went pretty easy on cardio today. Legs sore.
Finishing up 5 weeks of UD2. Starting to notice more definition in abs and legs. Post more tommorow.

sgettis
02-07-2005, 09:36 PM
Squats - 135 x 15, 135 x 15, 135 x 15
Leg Curls - 160 x 15, 170 x 15, 170 x 12
Bench Press - 135 x 15, 135 x 12, 135 x 10
Calf Raise - 135 x 15, 135 x 12, 135 x 12
Shoulder Press - 90 x 15, 90 x 15
Lat Pulldowns - 90 x 15, 110 x 15, 110 x 15
Hammer Curl - 22.5 x 15, 22.5 x 12
Tricep Pushdowns - 50 x 15, 50 x 15
Leg Press - 360 x 15, 360 x 15, 360 x 15
SDL 10, 12, 10
Incline Hammer Press - 90 x 15, 90 x 15, 90 x 15
LP Calf Raise - 450 x 15, 450 x 12
Rear Lateral Raises - 15 x 15, 15 x 15
Rows - 100 x 12, 90 x 15, 90 x 15
Hammer Precher Curl - 35 x 15, 40 x 15
Skull Crushers - 60 x 15, 60 x 15

Worked out after work. Did not have the usually enenry that I normally have.
Will do HIIT on bike tommorow and 2nd depletion workout on Wednesday.

sgettis
02-08-2005, 08:55 AM
15 Min Bike - 12 20 sec sprints L15 x 4, L16 x 4, L17 x 4
15 Min Gauntlet L12 - difficult

Wt. 164 - down one pound from last week
Waist 31

Going to do Depletion Workout 2 tommorow.

sgettis
02-09-2005, 09:06 AM
Leg Press - 360 x 15, 360 x 15, 360 x 15
LP Calf Raise - 450 x 15, 450 x 15
Incline Hammer Press - 90 x 15 (3)
1 Leg Curls - 25 x 15 (3)
Hammer Shoulder Press - 90 x 15 (2)
Hammer Rows - 90 x 15 (3)
DB Hammer Curls 22.5 x 15 (2)
Tricep Pushdowns - 50 x 15(2)

1 Leg Leg Ext - 25 x 15 (3)
Calf Raise - 135 x 15 (2)
Hammer Bench Press 90 x 15, 12, 12
SDL - Bar x 10 (3)
Lat Pulldowns - 90 x 15, 90 x 12, 90 x 12
Side Lateral 12.5 x 15 (2)
Precher Curl - 40 x 15, 45 x 15
Skull Crushers - 60 x 15, 60 x 15

30 min LF L13

Wt. 162.5
Waist - 30 3/4

sgettis
02-10-2005, 08:49 AM
60 min LF L13/L14 - 1090 cals burned

Wt: 159.5
Waist: 30 5/8
BF(Omrom): 10.6%

Got Ormon Body Fat device yesterday. Measured at 10.6% after workout this morning. Some people say it reads about 2% high, so I should be around 9%. Anyways, its just a number. Plan on measuring myself on Wedsnesdays and Thursdays each week to measure fat loss.

Tommorow is carb loading. Yeah!

sgettis
02-11-2005, 07:49 AM
Squats 245 x 5 245 x 4
Leg Press 540 x 6 540 x 6
Leg Press Calf Raise 630 x 8 670 x 8
Lying Curl 220 x 8 240 x 8 240 x 8
Bench Press 205 x 5 205 x 5
Incline Bench 175 x 4 175 x 4
Pull up 27.5 x 6 27.5 x 6
V-Bar Rows 150 x 8 150 x 8
Hammer Shoulder Press 180 x 6 (2)
Triceps Pushdowns 80 x 8 85 x 7
Hammer DB Curls 40 x 6 40 x 6

Wt. 160.5
Waist. 30 7/8
BF 10.8

Felt a little bloated today. Drank alot of water yesterday.
Good effort today. Did not go to absolute failure today.
Last week, I was sore on Sat so I cut it back a little.
Legs were tough today, especially leg presses.

Time to eat. Going to cut carbs to 1100g today. Have been eating 1300g on carb up days.

sgettis
02-12-2005, 11:43 AM
Squats 245 x 5 245 x 5 255 x 4 255 x 4
Leg Press 580 x 5 580 x 6
LP Calf Raise 670 x 8, 670 x 8
Stiff Leg Deadlifts 95 x 6, 95 x 6, 115 x 6
Flat Bench 225 x 3 225 x 3 225 x 3
Incline Bench 185 x 4 185 x 4
Deadlifts 315 x 3 325 x 3 325 x 3
Lat Pulldowns 165 x 4 165 x 3.5
Shoulder Press 145 x 4 145 x 4
DB Shrugs 40 x 6 45 x 6
Skull Crushers 85 x 6 85 x 6
Hammer DB Curls 45 x 5 45 x 4

Ate 1300 carbs last night. Couldn't put the cereal down.
Felt strong today at the gym.

Wt. 166.5
Waist - 32
BF - 11.1%

Off day tommorow

sgettis
02-14-2005, 11:36 AM
Squats - 135 x 15, 135 x 15, 135 x 15
Leg Curls - 160 x 15, 160 x 15, 160 x 15
Hammer Bench Press - 90 x 15, 110 x 12, 110 x 12
Calf Raise - 135 x 15, 135 x 12
Shoulder Press - 90 x 15, 90 x 15
Lat Pulldowns - 90 x 15, 110 x 15, 110 x 15
Hammer Curl - 25 x 15, 25 x 12
Tricep Pushdowns - 55 x 15, 55 x 15

Leg Ext - 90 x 15, 90 x 12, 90 x 12
SDL 15, 12, 12
Incline Hammer Press - 90 x 15, 90 x 15, 90 x 15
LP Calf Raise - 410 x 15, 410 x 12
Rear Lateral Raises - 17.5 x 15 (2)
Rows - 95 x 15 (3)
Hammer Precher Curl - 40 x 15, 40 x 12
Skull Crushers - 60 x 15, 60 x 15

30 min LF - L12/13

Weight - 167
Waist 31 3/8
BF - 10.6

Two more weeks left.

sgettis
02-15-2005, 02:38 PM
Leg Press - 360 x 15, 360 x 15, 360 x 15
LP Calf Raise - 450 x 15, 450 x 15
Bench Press - 135 x 15, 12, 10
1 Leg Curls - 25 x 15 (3)
Hammer Shrugs - 90 x 12 (2)
Hammer Rows - 90 x 15 (3)
Machine Preachers 40 x 15 (2)
Overhead Tri Ext - 40 x 15 (2)

1 Leg Leg Ext - 25 x 15, 12, 12
Sitting Calf Machine - 180 x 15 (2) Easy
Hammer Decline Press 90 x 15 (3)
1 Leg Lying Curls - 25 x 15 (3)
Lat Pulldowns - 90 x 15, 90 x 15, 90 x 15
Side Lateral 12.5 x 15 (2)
DB Hammer Curls 22.5 x 15 (2)
Tricep Pushdowns - 50 x 15(2)

30 min LF L12, L13

Wt. 162.5
Waist - 31 1/4
BF 10.9

sgettis
02-16-2005, 11:48 AM
15 Min Bike - 12 20 sec sprints L15 x 4, L16 x 4, L17 x 4
Weighted Crunches - 70 x 15 (3)
Weighted Leg Raises - 15 x 12 (2)

15 Min Gauntlet L12

Wt. 162.5
Waist 31

sgettis
02-17-2005, 01:21 PM
60 min LF L13 - 1050 cals burned

Wt: 159.5
Waist: 30 5/8 - same as last week
BF(Omrom): 10.3% - down .3% from last week

sgettis
02-18-2005, 07:33 AM
Squats 244 x 5 245 x 4
Leg Press 490 x 8 (2)
Leg Press Calf Raise 630 x 8 (2)
Lying Curl 240 x 8 240 x 8 240 x 7
Bench Press 205 x 5 205 x 4
Incline Bench 175 x 4 175 x 4
Pull up 30 x 6 30 x 5
V-Bar Rows 150 x 8 150 x 8
Hammer Shoulder Press 180 x 6 (2)
Triceps Pushdowns 80 x 8 85 x 8
Hammer DB Curls 40 x 6 40 x 6

Wt. 160
Waist. 30.5
BF - Did not seem accurrate today - 11.2 before workout, 9.7 after ?

sgettis
02-19-2005, 02:06 PM
Squats 245 x 5 255 x 5 265 x 3 265 x 3
Leg Press 590 x 5 590 x 5
LP Calf Raise 680 x 8, 680 x 8
Stiff Leg Deadlifts 115 x 6, 115 x 6, 125 x 6
Flat Bench 225 x 4 225 x 3 225 x 2
Incline Bench 175 x 4 190 x 3
Deadlifts 315 x 3 315 x 3 315 x 3
Lat Pulldowns 165 x 5 165 x 4
Shoulder Press 145 x 5 145 x 4
DB Shrugs 45 x 6 55 x 6
Skull Crushers 90 x 5 90 x 5
DB Curls 45 x 5 45 x 5

Ate 1050 carbs yesterday. Felt strong today at the gym.
Good leg workout. 30 min on bike tommorow.
May play basketball later today.

Wt. 166

sgettis
02-21-2005, 11:31 AM
Squats - 135 x 15, 135 x 15, 135 x 15
Leg Curls - 160 x 15, 160 x 15, 160 x 15
Hammer Bench Press - 90 x 15, 90 x 15, 90 x 15
Calf Raise - 135 x 15, 135 x 15
Shoulder Press - 90 x 15, 90 x 15
Lat Pulldowns - 90 x 15, 95 x 15, 95 x 15
Hammer Curl - 25 x 15, 25 x 12
Tricep Pushdowns - 55 x 15, 55 x 15

Leg Ext - 90 x 15, 90 x 12, 90 x 12
SDL 95x15, 95x15, 95x15
Incline Hammer Press - 90 x 15, 90 x 15, 90 x 15
LP Calf Raise - 470 x 15, 470 x 15
Hammer Side Raises - 15 x 15 (2)
Rows - 100 x 15 (3)
Hammer Precher Curl - 40 x 15, 40 x 15
Skull Crushers - 65 x 15, 65 x 15

Wt. 163
Waist 30 3/4
BF 10.4

sgettis
02-22-2005, 01:00 PM
1 Leg Ext - 25 x 15 (3)
Hammer Leg Curls - 25 x 15 (3)
Calf Raises - 135 x 15 (2) Easy
Hammer Bench Press - 135 x 15, 12, 10
Shrugs - 35 x 15, 37.5 x 15
Lat Pulldowns - 90 x 15 (3)
V-Bar Tricep Pushdowns - 60 x 15(2)
Machine Preachers 40 x 15 (2)

Leg Press - 360 x 15, 360 x 15, 360 x 15
LP Calf Raise - 450 x 15, 450 x 15
DB Press 45 x 15 (3)
Rear Lateral Raises - 15 x 15 (2)
Hammer Rows - 90 x 15 (3)
Side Lateral 12.5 x 15 (2)
DB Hammer Curls 22.5 x 15 (2)
Overhead Tri Ext - 45 x 15 (2)

30 min LF L13

Wt. 162.5 - Same as last week
Waist - 30.75 - Down .5 from last week
BF 10.3 - Down .6% from last week

sgettis
02-23-2005, 09:56 AM
15 Min Bike - 12 20 sec sprints L15 x 4, L16 x 8
Swiss Crunches - 20 (3)
Swiss Raises - 20 (2)
15 Min Gauntlet L12

Wt. 162.5
Waist 31

Felt tired and bloated today. Woke up in the middle of the night and drank lots of water. No energy. Only 2 more days of depletion to go.

sgettis
02-24-2005, 09:01 AM
60 min LF L13.L12

Wt: 159.5
Waist: 30 5/8 - same as last week
BF(Omrom): 10.2% - down .1% from last week

sword chucks
02-24-2005, 09:53 AM
Youve been at it for a long time but your lifts still look high bro.. whats the word on that leptigen basic that u mentioned? tat is some powerful ****, I wrote a report on it a few months back and it is (from what I researched) good fior dieting in every way.

hwo many more cycles do you have planned of this?

keep it up :D

j_neatherlin
02-24-2005, 11:05 AM
it looks like you're recompositioning pretty well. do you feel that this program has been effective for you?

I did this program last year...it was such a pain in the ass to write the diet for it. Probably took me about 8 hours to write a diet for myself and for my ex-girlfriend. Normally, I can whip out a diet in less than an hour. I didn't really like UD2 all that much...felt as though I overtrained...and I didn't do full body workouts on Days 1 & 2. I did upper body on Day 1 and lower on Day 2.

anyway, best of luck bro. keep up the good work!

magic8989
02-24-2005, 01:24 PM
I would be interested on the feedback from leptigen basic as well. I am about to finish a 7 week cycle of ud2.0 myself. I plan on taking a 2 week break then begining ud2.0 again but want to see if i should incorporate leptigen basic into the mix.

sgettis
02-24-2005, 05:28 PM
Ud2 has gone great for me. The first two weeks were tough but after that you get used to it. Carb up day is almost as hard as the 3rd and 4th depletion days. Maybe not but you got to eat a lot of food.

I think I only lost about 4-5 pounds so I definetly keep most of my muscle.
Im probably actually between 8-9% body fat since the omron fat analyzer runs about 1-2% high.

My strength has not gone down that much, probably from working out glycogen depleted.

Leptigen Basic has worked good. I definetly am less hungry throughout the day. I take it 3-4 times a day in between meals whenever I feel hungry.
I just ordered some Leptigen Mass which I am going to use over the next month while I am eating at maintaince of slightly above. I will then start up another ud2 cycle in the beginning of april

Other supplement and foods I would recommend:

Crystal Lyght or other sugar free drink
salad with Walden Farms dressing
Vasopro / Caffeine
Schiff Knockout - you are going to have problem sleeping when eating so little trust me
Sesathin
Whey
Multivitamin
Creatine

sgettis
02-25-2005, 07:43 AM
Squats 244 x 5 245 x 5
Leg Press 510 x 8 (2)
Leg Press Calf Raise 650 x 8 (2)
Lying Curl 240 x 8 (3)
Bench Press 205 x 4 205 x 4
Incline Bench 175 x 4 175 x 4
Pull up 30 x 6 30 x 6
V-Bar Rows 150 x 8 150 x 8
Hammer Shoulder Press 190 x 6 (2)
Triceps Pushdowns 85 x 8 85 x 8
Hammer DB Curls 40 x 6 40 x 6

Wt. 159
Waist. 30.5

jjlayden
02-25-2005, 12:44 PM
Looking good, I'll be lurking around this thread alot, since I will be starting my ud2 journey monday. I am not looking forward to the 3rd/4th day of carb depletion.....nor the Carb overload day. Hopefully visiting your journal I can pick up some pointers/tips and a little motivation.

Keep it up!
J

sgettis
02-26-2005, 03:56 PM
Squats 245 x 5 265 x 3 265 x 3 265 x 2 245 x 2
Leg Press 590 x 5 590 x 5
LP Calf Raise 680 x 8, 700 x 8
Stiff Leg Deadlifts 115 x 8, 135 x 6, 135 x 6
Flat Bench 225 x 3 215 x 3 215 x 3
Incline Bench 185 x 4 185 x 4
Deadlifts 315 x 4 315 x 4 315 x 3
Lat Pulldowns 165 x 4 165 x 4
Shoulder Press 145 x 5 145 x 6
DB Shrugs 55 x 8 60 x 6
Skull Crushers 85 x 6 90 x 6
DB Curls 45 x 6 45 x 6

Felt strong today. Good to be eating again.
4 weeks of maintaince then start up again in April.

sgettis
02-28-2005, 10:16 AM
Sunday Workout

15 Min Bike - 12 20 sec sprints L15 x 4, L16 x 8
Weighted Crunches - 80 x 15 (3)
Weighted Leg Raises - 15 x 15, 15 x 12
15 Min Gauntlet L12

Monday Workout

Rack Deadlift 315 x 3, 295 x 5(2)
DB Shrugs 60 x 8, 65 x 8 (2)
Machine Shrug 140 x 12

Barbell Curl 95 x 5 (2)
DB Curl 40 x 8, 40 x 6
DB Preacher Curl 45 x 10, 50 x 10
1-Arm Curl 30 x 15

Pullup 30 x 4 (2)
LatPullDown 135 x 8 (2)
Straight-Arm Pulldown 45 x 15

15 Min Gauntlet L12

Ate 3100 and 2900 calories on Saturday and Sunday. Feel Bloated. Not used to eating that many calories. Plan on eating 2500 calories for the remainder of this week. However, i did not feel exhausted and fatigued like I normally do during depleting workouts.

sgettis
03-01-2005, 02:39 PM
Squats 245 x 5,5,4
Leg Press 470 x 8, 490 x 8
Leg Extensions - 35 x 12
Calf Press - 700 x 8 (2)
SLD 155 x 6(3)
Leg Curls 35 x 12, 45 x 10

15 min Gauntlet L13

Wt. 165.5

sgettis
03-02-2005, 09:47 AM
Shoulder Press 150 x 5(2)
Side Lateral Raises 20 x 10, 22.5 x 8
Rear Lateral Raises 25 x 10, 32.5 x 8
DB Shoulder Press 45 x 15

Skull Crushers 90 x 5(2)
V-Bar Pressdown 85 x 8, 90 x 8
DB Extensions 65 x 8(2)
1-Arm Pressdown 30 x 10

Incline Bench 185 x 3, 175 x 5
DB Press 65 x 8, 65 x 7
Hammer Incline 100 x 15

15 L15 Life Fitness

Wt 166.5
Waist 32
BF 11.2
Yesterdays Nutrition ~ 2770 cals 54g fat 267g carbs 307g protein

sgettis
03-07-2005, 12:50 PM
Squats 245 x 5, 250 x 5, 255 x 5, 255 x 4
Leg Press 500 x 8, 520 x 8
Leg Extensions - 45 x 15
Calf Press - 700 x 8 (2)
SLD 155 x 8(3)
Leg Curls 240 x 8, 260 x 6

Cardio:
30 min LF level 14


Wt. 169.5

Ate like crazy the last couple of days. Bloated as hell.
Eating clean this week.

sgettis
03-08-2005, 10:18 AM
Rack Deadlift 305 x 5(2) + 10 pounds
DB Shrugs 65 x 8 (3)
Machine Shrug 140 x 15 + 3 reps

Barbell Curl 95 x 5, 100 x 5 +2.5 lbs
DB Curl 40 x 8, 40 x 8 + 2 reps
DB Preacher Curl 50 x 10, 55 x 10 + 5 lbs
1-Arm Curl 30 x 15

Pullup 27.5 x 4 (2)
LatPullDown 135 x 8, 6.5
Straight-Arm Pulldown 45 x 15

30 LF level 13

Weight 168.5

ccat
03-09-2005, 01:21 AM
Sounds like you are doing great! What is the difference between the tension and power days? They both look close to the same routine (sets, reps, weight). Thanks. Lets see some pics

SteveH4FSU
03-09-2005, 12:49 PM
*subscribes*

I may do UD2 when I cut in may. Good luck!

sword chucks
03-09-2005, 01:46 PM
Nice workouts man, strength is starting to go up..

sgettis
03-09-2005, 10:37 PM
Shoulder Press 155 x 5 (2) + 5 lbs
Side Lateral Raises 25 x 8 (2)+ 2.5 lbs
Rear Lateral Raises 37.5 x 8(2) + 5 lbs
DB Shoulder Press 50 x 15 + 5 lbs

Skull Crushers 85 x 6, 90 x 6
V-Bar Pressdown 90 x 8(2)
DB Extensions 70 x 8, 7 + 5 lbs
1-Arm Pressdown 30 x 12 + 2 reps

Incline Bench 180 x 5, 180 x 4 + 5 lbs
DB Press 70 x 7, 70 x 8 + 5 lbs
Smith Incline 70 x 12

30 L13 Life Fitness

Wt 167.5
Waist 32

sgettis
03-09-2005, 10:40 PM
strength is increasing...mainly because I am eating more, taking creatine, and eating carbs

sgettis
03-11-2005, 09:46 AM
Squats 255 x 5(2), 260 x 4(2)
Leg Press 610 x 5, 540 x 8
Leg Extensions - 55 x 15
Slanter Calf Press - 160 x 8, 170 x 8 (2)
SLD 155 x 8,8,7
Leg Curls 100 x 5,50 x 15

Cardio:
30 min LF level 13

Weight 166
Waist 31.5

sgettis
03-12-2005, 09:30 AM
BB Shrug - 235 x 5, 255 x 5
Behihd Back Shrug - 40 x 8 (2)
DB Shrug - 65 x8, 60 x 8
Machine Shrug - 140 x 15

DB Curls - 50 x 5(2)
Curl Bar - 85 x 8 (2)
Preacher Machine - 55 x 8 (2)
1 Arm - 30 x 12

BO Rows - 155 x 5 (2)
T Rows - 90 x 8 (2)
Cable Rows - 100 x 15

L13 SM 15 min 260 cals

sgettis
03-13-2005, 12:40 PM
Bench 225 x 4, 215 x 5, 215 x 4
DB Press 75 x 8, 7
Dip 8 rep x 2
Cable Crossover 1 x 15

Close Grip 115 x 5, 135 x 5(2)
V-Bar Pushdown 90 x 10 (2)
DB Extension 70 x 8 (2)
DB Kickbacks 15 x 15

Shoulder Press 65 x 5 (2)
Machine Later Raises 15 x 10 (2)
Machine Rear Raises 15 x 10 (2)
Hammer Shoulder Press 110 x 15

Bike Ride 1 hour

sgettis
03-15-2005, 02:01 PM
Squats 245 x 5, 255 x 5, 255 x 4, 255 x 4
Leg Press 520 x 8, 520 x 8
Leg Extensions - 110 x 15
Slanted Calf Press - 175 x 8 (2)
SLD 155 x 8(3)
Leg Curls 35 x 8(2)

Cardio:
15 min SC level 13

Rack Deadlift 315 x 5(3) + 10 pounds
DB Shrugs 65 x 8 (2)
Machine Shrug 150 x 15 + 5 lbs

Barbell Curl 105 x 5(2) +2.5 lbs
Hammer DB Curl 40 x 8(2)
DB Preacher Curl 55 x 10(2)
1-Arm Curl 30 x 15

Pullup 7,6
LatPullDown 130 x 8(2)
Straight-Arm Pulldown 45 x 15

sgettis
03-16-2005, 11:40 AM
Shoulder Press 155 x 5 (2) + 5 lbs
Side Lateral Raises 27.5 x 8 (2)+ 2.5 lbs
Rear Lateral Raises 35 x 8(2)
DB Shoulder Press 50 x 15

Skull Crushers 95 x 5, 90 x 4
V-Bar Pressdown 90 x 8(2)
DB Extensions 70 x 8(2)
1-Arm Pressdown 30 x 15

Incline Bench 185 x 5, 185 x 3
DB Press 70 x 8(2)
Smith Incline 70 x 12

15 L13 SC

Wt 168
Waist 32