Scott's UD2 Journal

[sgettis]

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]

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 ? (calories, if your using it to cut or bulk, etc)

good luck

Young

[sgettis]

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/PublicJourn...?Owner=sgettis

Dropped 3.5 lbs today - all water most likely

[sgettis]

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]

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]

Sooo much carbs! Good workout too!

[IronBender800]

How long do those workouts usually take you to complete? They look long as hell!! Great work though dude!!

[sgettis]

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]

Nice looking routine man. Keep it up..

[MC26VA]

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]

Nice long looking workout dude! I wouldnt be able to do such a long workout. I would lose focus.

[sgettis]

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]

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]

supps?

[IronBender800]

Man those workouts look soooooo long. Nice work though dude!!

[sc0tt]

Keep up the good Work and keep us posted.

[sgettis]

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]

Solid looking workout once again dude!!

[sgettis]

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]

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]

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]

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]

taking any supplements?

[sgettis]

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]

Very nice workout dude! Solid numbers on everything! Keep up the good work!

[sgettis]

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]

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]

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]

Awesome workout man! That sure would deplete me lol. Keep up the good work dude!

[sgettis]

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!