I plan to KILL myself! Suggestion?

[sissylau]

I plan KILL myself in the gym tomorrow by lifting really haaard! To fully deplete, But i have ran out of idea...

Please give me a list of workouts to work my butt off tomorrow? Something hardcore for full depletion of water and glycogen. I want something hard till i puke and die on them barbells or bench!

Background of the story... I was away for vacation and family's wedding dinner. I pigged out 3 days straight with tons of sugary carbs (cakes, donuts, sweets) high sodium chinese food and fatty stuff.

Gained 10 pounds and upped 5% body fat.
I understand some of these could be water weight.

[Tokran]

I'd say go on calorie restriction a few days. Or cardio. But, oh well.

Do high-rep (15-20) squat sets, or back-to-back pullups/dips. Basically, high volume, little to no rest.

[sissylau]

This is my 5th day back from this naughty holiday. Back on keto diet, clocked in an hour HITT run and cycling on 2 seperate days but still tested negative on keto strips, bloated, burping non stop and clothes fits tight!

1. Should i increase the weight i lift or reduce weight& high reps?

2. Do i reduce sodium to 1,500 - 1,000 mg a day?

I'd say go on calorie restriction a few days. Or cardio. But, oh well.

Do high-rep (15-20) squat sets, or back-to-back pullups/dips. Basically, high volume, little to no rest.

[cantgetveins]

i did that oday mroning runned marathon 42km i think i ma fully depleted but water weight still occur on abs

[ODoyle99]

This is my 5th day back from this naughty holiday. Back on keto diet, clocked in an hour HITT run and cycling on 2 seperate days but still tested negative on keto strips, bloated, burping non stop and clothes fits tight!

1. Should i increase the weight i lift or reduce weight& high reps?

2. Do i reduce sodium to 1,500 - 1,000 mg a day?

Not sure about #2, so not gonna give advice on that.
For #1, if you're trying to deplete then lower weight and raise reps. Time under tension is what is important here, not the weight moved. Pick a weight you can move for 20 reps and do 3X15-18 with very little rest. If you want to be thorough, then do 3X15-18 for everything, then repeat.

[Doug55]

Probably too late but blindfaith has a sticky (step by step Keto) with a lengthy depletion workout. For me I usually do --
Powerclean/squat 2 sets of 10-15
Leg Press: 2 sets of 10-15 reps
Bench Press: 2 sets of 10-15 reps
Seated Cable Row: 2 sets of 10-15 reps
Shoulder Press: 2 sets of 10-15 reps
Lunges: 2 sets of 10-15 reps
Butterfly: 2 sets of 10-15 reps
Lateral Raises: 2 sets of 10-15 reps
Calf Raises: 2 sets of 15-20 rep
Bicep Curls: 2 sets of 10-15 reps
hanging Leg Raises: 2 sets of 15-20 reps
Pull ups: 1 set to failure wide grip
Pull ups: 1 set to failure with narrow grip (bicep grip)
By the time I'm done with my last set of pull ups I'm as weak as a kitten haha

[weknow24]

easy to kill urself in the gym

load up the decline bench with as much weight as u can fit on the bar

get the spotter to help u lift the weight up over the bar

get the spotter to move and drop the weight on ur head/neck

u should be dead

[paulzee]

easy to kill urself in the gym

load up the decline bench with as much weight as u can fit on the bar

get the spotter to help u lift the weight up over the bar

get the spotter to move and drop the weight on ur head/neck

u should be dead

^ this ahah. but in all seriousness just add some intense cardio and lifting without much rest between maybe some circuit work of 2-3 exercises at high reps.