The Chronicles of Turkey!

[Boomer29]

bump
Oh god. Every once or twice a year I get super intense cramps to the point where I get sick/pass out/feel weak and shaky. Just happened to happen to me during this workout.

Depletion nausea + tom cramps and nausea + still dehydrated from weekend so cramping from lack of electrolytes = a sh*tty freaking time. I managed to fight through most of it, but during the end it got worse and I just crippled with the pain in mah tummy. Wanted to do cardio lol!

Come on, painkillers! Kick in! Will finish off the sets I didn’t do tonight. Will do abs tonight as well.

Depletion Workout #1!!!!

A1- Leg Extensions- 4x15-20 (Four sets since I added in leg press for butt)
4 ½ x21
4 ½ x20
4 ½ x20
4 ½ x18
4 ½ x18 (extra set..whoops)

A2- B.B Bench Press- 6x15-20
75x20
75x18
75x14 (these irritated my shoulder...I think it’s tight)

Machine Flies:
2 ½ x6 dropped to 1 ½ x12
1 ½ x17
1 ½ x17

B1- Lateral Raises- 4x15-20
10’sx23
10’sx20
10’sx20
10’sx18

B2- Lying leg curls- 4x15-20 (Four sets since I added in leg press)
45x21
45x16
35x20
35x19

C1-B.O Machine Rows - 6x15-20
3 ½ x19
3 ½ x18
2 ½ x18 (Stephen was using the weights I needed for bb rows....when he was done I switched)

Bent-Over Rows:
65x16
55x18
55x16

C2- Leg Presses: 5x15-20 (These work my butt more than anything..Needed but work in there!)
ALLx21
ALLx20
ALLx18
ALLx20
ALLx20 (OUCH!)

D1- D.B Calf Raises- 6x15-20
40’s x
40’s x
40’s x
40’s x
40’s x
40’s x

D2- D.B Curls- 4x15-20
20’sx18
20’sx
20’sx
20’sx

D3- Tricep Dips- 4x15-20
BWx23
x
x
x

Ab Roll-Outs:
x
x
x



Cardio: None.

Ok. Will go take hot shower and pass out. Will come back and fill this in later

/bump









Good point forgot about that. some though do allow the canadians it's worth looking just in case.

EDIT nice frickin workout 23 dips yeap that puts you in the running. Those lying leg culs hams should be toast.

[gobbles23]

Good point forgot about that. some though do allow the canadians it's worth looking just in case.

I will check that out for sure. Thanks

[gobbles23]

Workout Bump!

Oh god. Every once or twice a year I get super intense cramps to the point where I get sick/pass out/feel weak and shaky. Just happened to happen to me during this workout.

Depletion nausea + tom cramps and nausea + still dehydrated from weekend so cramping from lack of electrolytes = a sh*tty freaking time. I managed to fight through most of it, but during the end it got worse and I just crippled with the pain in mah tummy. Wanted to do cardio lol!

Come on, painkillers! Kick in! Will finish off the sets I didn’t do tonight. Will do abs tonight as well.

Depletion Workout #1!!!!

A1- Leg Extensions- 4x15-20 (Four sets since I added in leg press for butt)
4 ½ x21
4 ½ x20
4 ½ x20
4 ½ x18
4 ½ x18 (extra set..whoops)

A2- B.B Bench Press- 6x15-20
75x20
75x18
75x14 (these irritated my shoulder...I think it’s tight)

Machine Flies:
2 ½ x6 dropped to 1 ½ x12
1 ½ x17
1 ½ x17

B1- Lateral Raises- 4x15-20
10’sx23
10’sx20
10’sx20
10’sx18

B2- Lying leg curls- 4x15-20 (Four sets since I added in leg press)
45x21
45x16
35x20
35x19

C1-B.O Machine Rows - 6x15-20
3 ½ x19
3 ½ x18
2 ½ x18 (Stephen was using the weights I needed for bb rows....when he was done I switched)

Bent-Over Rows:
65x16
55x18
55x16

C2- Leg Presses: 5x15-20 (These work my butt more than anything..Needed but work in there!)
ALLx21
ALLx20
ALLx18
ALLx20
ALLx20 (OUCH!)

D1- D.B Calf Raises- 6x15-20
40x18 each
40x16 each
40x16 each
40x15 each
40x15 each
40x15 each

D2- D.B Curls- 4x15-20
20’sx18
20’sx18
20’sx17
20’sx15

E1- Tricep Dips- 4x15-20
BWx23
BWx21
BWx21
BWx20

E2- Hanging Knee Raises: 3x15-20
x23
x22
x20



Cardio: None.

Ok. Will go take hot shower and pass out. Will come back and fill this in later

EDIT- Done and done!

[gobbles23]

EDIT nice frickin workout 23 dips yeap that puts you in the running. Those lying leg culs hams should be toast.

Haha! They're tricep dips though. I can do tons of those My legs will no longer support me. I have to repeat this whole thing again tomorrow!! Kill me now! lol!

[Boomer29]

oh woopsie! I bet you could do 23 chest dips anyway. What repeat tomorrow?! bow down to thee crazy one.

[nvrstopworking]

I haz kunfoojun... Tricep dips = Bench dips? Is that what's going on here?

[gobbles23]

oh woopsie! I bet you could do 23 chest dips anyway. What repeat tomorrow?! bow down to thee crazy one.

Hahaaha! We double posted the workout bump!!! He he!

I've never tried chest dips fresh before! Maybe I'll try them fresh!

I know! lol! The worst thing is I'm going to be super sore! lol! Ya gotta want it!

I haz kunfoojun... Tricep dips = Bench dips? Is that what's going on here?

Yup! Hands on bench, legs stretched out, feet on small stool

[Romina81]

Killer workout there...is there a technical point of throwing in a depletion workout? Interested because i do some high rep training for variety.

[gobbles23]

Killer workout there...is there a technical point of throwing in a depletion workout? Interested because i do some high rep training for variety.

Thanks! I'm going to go on a leaning out further journey! So I'm going to do UD2 again, since I'm below 20% bf I figured it'd be the better thing to do My hips, butt and thighs need a bit of trimming before I can happily sit and maintain

[Romina81]

Thanks! I'm going to go on a leaning out further journey! So I'm going to do UD2 again, since I'm below 20% bf I figured it'd be the better thing to do My hips, butt and thighs need a bit of trimming before I can happily sit and maintain

Excited to see your results so the high reps is good for leaning out huh? I should keep doing that then.

[gobbles23]

Oh, I forgot to mention- my family (mainly dad...lol!) loves Christmas so much they made us open a christmas present yesterday. I got some real pretty sparly silver earrings and two pretty silver chains! Hahahaha!

[gobbles23]

Excited to see your results so the high reps is good for leaning out huh? I should keep doing that then.

They deplete all the glycogen in your muscles and prepare them for the carb load that comes afterwards. Sort of a supercompensation thing- starve the muscles of carbs/gylcogen for days then flood them with it!

AHHH! HAPPY BELATED BIRTHDAY!

[Romina81]

They deplete all the glycogen in your muscles and prepare them for the carb load that comes afterwards. Sort of a supercompensation thing- starve the muscles of carbs/gylcogen for days then flood them with it!

AHHH! HAPPY BELATED BIRTHDAY!

Thanks!!!
Ah...ok that sounds very interesting...so when you flood the muscles the effect would be muscle building/fat burning? sorry for all the questions lol

[gobbles23]

Thanks!!!
Ah...ok that sounds very interesting...so when you flood the muscles the effect would be muscle building/fat burning? sorry for all the questions lol

You're very welcome!!!

That's ok! It's has a muscle building/re-building effect after the low calories since with the huge influx of carbohydrates also comes a huge amount of calories that should be over maintenance. It offsets any muscle you may loose from the low calories. You spend a few days in each stage- first a fat loss/catabolic stage, then the higher cals/carbs shifts it over to an anabolic/muscle building phase. After the carb loading comes the super low rep heavy ass power workout which usually enables you to hit PR's!!!

[Romina81]

You're very welcome!!!

That's ok! It's has a muscle building/re-building effect after the low calories since with the huge influx of carbohydrates also comes a huge amount of calories that should be over maintenance. You spend a few days in each stage- first a fat loss/catabolic stage, then the higher cals/carbs shifts it over to an anabolic/muscle building phase. After the carb loading comes the super low rep heavy ass power workout which usually enables you to hit PR's!!!

O wow well I'm sure you will get GREAT results

[CharliC]

Ah, depletion workout... Feels just like old times now

[MissKB]

Oooohhhhhh.... well I should'a known you wouldn't be crazy like that. You scared me for a sec! Ha!

Not crazy - just desperate

[Miranda]

You're very welcome!!!

That's ok! It's has a muscle building/re-building effect after the low calories since with the huge influx of carbohydrates also comes a huge amount of calories that should be over maintenance. It offsets any muscle you may loose from the low calories. You spend a few days in each stage- first a fat loss/catabolic stage, then the higher cals/carbs shifts it over to an anabolic/muscle building phase. After the carb loading comes the super low rep heavy ass power workout which usually enables you to hit PR's!!!

have you ever felt sick on refeeds btw? where the body is doing multiple things at once and doesn't like it?

[swooshie]

Interesting talk in here. I don't think I've ever heard of depletion workouts.

[slobey]

Interesting talk in here. I don't think I've ever heard of depletion workouts.

on average, 15 reps of many many many lifts. If I can remember correctly, near 740 ish reps for the whole workout. Causes people to get real dizzy

[gobbles23]

O wow well I'm sure you will get GREAT results

Thank you!

Ah, depletion workout... Feels just like old times now D

Hahaha! For sure!

Not crazy - just desperate

You'll get there

have you ever felt sick on refeeds btw? where the body is doing multiple things at once and doesn't like it?

When I did refeeds before this year I used to get super tired and groggy and sometimes a little nauseous. When I did a round of UD2 mass not too long ago though I mostly just felt really restless and not as tired as I remembered feeling before. Not overly sick though

Interesting talk in here. I don't think I've ever heard of depletion workouts.

They're part of a program I'm doing now! High reps like slobey said below, for depleting the glycogen in your muscles. There's a carb load that follows and then a really fun power workout after that (that's my favourite part)

on average, 15 reps of many many many lifts. If I can remember correctly, near 740 ish reps for the whole workout. Causes people to get real dizzy

Hahaha! That's about it!

[gobbles23]

Calories Eaten Yesterday: 1170 cals/122g protein/52.5g carbs/49g fat
Calories Burned Yesterday: 2505 cals
Calorie Balance: -1335 cal deficit
Weight This Morning: 124.2lbs

lol! E/C stack makes me crazy. Yesterday I had a small cup of coffee + 16mg of ephedrine in the morning. My second dose pre-workout was 200mg + 16mg, and my third at 4:00 was 100mg + 16mg. I dusted, swept and vacuumed the bedroom. Cooked lunch, did workout, got showered, went to town and ran a few errands, came home, did two loads of laundry. Put away both loads of laundry/hung stuff to dry. Cooked supper. Put away/folded clothes on the rubbermaid tub in the bedroom (we always throw clothes on the bin and create a big clothes pile) organized the closet, finished my workout from earlier, changed the bedsheets, etc. I was just gone mad. Hahaha!

I'm not happy with my shoulder. Whenever I add in rotator cuff exercises they always seem to aggrivate my shoulder and make it hurt when it didn't even hurt to begin with. After my last shoulder workout I had all kinds of stiffness, pain and crackling. Yesterday I had to stop benching because it hurt. Now it hurts to massage, move certain ways. Grr. I will work around it, but it bugs me! It was fine before, just felt weak. Bah!

Anyways, I'm on the phone with dad so I gotta go! Be back later with oh so fun depletion workout #2!!!

[CharliC]

Sounds like you put your EC boost to good use!

Sucks about the shoulder Will you be skipping the rotator cuff exercises from now on?

Good luck with the second round of depletion!

[gobbles23]

Sounds like you put your EC boost to good use!

Sucks about the shoulder Will you be skipping the rotator cuff exercises from now on?

Good luck with the second round of depletion!

Hahaha! I did

I'm not sure- I may be doing them too heavy or too intensely or something. You know, with my mad 2.5-10lb d.b's lol! It's almost like doing them tears the muscles more and makes them burn/feel imflamed. So I may stop, or I might just stick to 2.5-5lbs tops with them, though I can do a billion reps like that and don't know how they'll get stronger like that. Hmm...I might drop them and add Bradford presses into my shoulder exercises. They're supposed to be good for rotator cuffs!

Thanks! I'll need it

[nvrstopworking]

I know that it sounds like blasphemy but you could always take the pressing movements out for a week and rest your shoulder completely Gobz.... If something IS wrong it's probably not going to get better if you're still working it 100%.

[Boomer29]

UD2 thread? I have a question. UD2 has been the most intresting program (like want to try someday) I have ran across. What's the difference between UD2 mass and what you are doing?

[gobbles23]

I know that it sounds like blasphemy but you could always take the pressing movements out for a week and rest your shoulder completely Gobz.... If something IS wrong it's probably not going to get better if you're still working it 100%.

I would, but most pressing movements don't hurt, it's only high rep stuff and it more feels like tightness. I can feel the stretch in my trap/neck. I'm avoiding stuff that hurts for now and doing lots of stretching, but if military presses and heavy bench press can be done without pain- I'm doing it It's been like this for a good 1.5 years or so. I'm just going to be careful

UD2 thread? I have a question. UD2 has been the most intresting program (like want to try someday) I have ran across. What's the difference between UD2 mass and what you are doing?

Well, UD2 mass is, as Miranda likes to put it, a pansy version of UD2. lol! Less reps, more calories and carbs. You keep calories slightly under maintenance for the first 3.5 days of the week, and slightly above for the second half of the week in an attempt to add muscle with a minimal amount of fat. Depletion workouts are shorter with less sets/reps, and carbs loads are smaller since you're not totally depleted. You maintain your weight/gain very, very slowly. More like lean bulking/recomping at maintenance cals/slightly above.

The diet version of UD2 is more brutal. A more server cut in calories/carbs at the beginning of the week- you literally eat half of your maintenance calories in the first 3.5 days and create a ~1000 cal deficit a day so that you can effectively lose ~1lb of fat in the first half of the week, and then eat more during the second half of the week to rebuild what muscle you may have lost with such a savage cut in calories/carbs, but overall calories are still a good bit under maintenance cals. Depletion workouts are longer and more brutal to ensure total glycogen depletion to set you up for the carb load. Following the carb load you gain superhuman strength and I usually PR all over the place during the power workout after the carb load. For me I'll average about a 500-600 cal deficit a week.

If this doesn't make sense I am sorry. I can see straight or think straight at the moment. lol!

[gobbles23]

Hungry and tired today! lol! This workout was excruciatingly painful! There’s no better feeling in the world than finishing the 2nd depletion workout

Depletion Workout #2!!!!

A1- Leg Extensions- 4x15-20 (Four sets since I added in leg press for butt)
4 ½ x20
4 ½+5lbs x14 dropped to 4 ½ x5
4 ½ x9 dropped to 3 ½ x10
3 ½ x20

A2- Machine Flies- 3x15-20
1 ½ + 5lbs x18
1 ½ +5lbs x9 dropped to 1 ½ x10
1 ½ x18

Chest Press: 3x15-20
3 ½ x22
3 ½ x20
3 ½ x10 dropped to 2 ½ x9

B1- Lateral Raises- 4x15-20
10’sx24
10’sx23
10’sx21
10’sx20

B2- Lying leg curls- 4x15-20 (Four sets since I added in leg press)
35x24
35x23
35x21
35x18

C1-C.G Bent-Over EZ Curl Rows - 6x15-20
55x20

Switched to Narrow Grip
55x18
55x15 dropped to 35x6

My upper body had nothing left to give! lol! Trying to find something more comfortable..

Switched to W.G Pulldowns:
2 ½ x21

Standing Cable Rows:
2 ½ x16
2 ½ x16

C2- Leg Presses: 5x15-20 (These work my butt.....Needed butt work in there!)
ALLx21
ALLx20
ALLx18
ALLx20
ALLx19

D.B Calf Raises- 6x15-20
40x23
40x21
40x20
40x20
40x20
40x20

D1- Cable Curls- 4x15-20
2 ½ x17
1 ½ x18
1 ½ x18
1 ½ x15

D2- Tricep Dips- 4x15-20
BWx21
BWx19
BWx15
BWx16

Ab Rollouts on knees: 3x15-20
x25
x22
x20


Cardio: Going for a walk down on the rocks now in a bit. Will run up hills to the best of my ability.

Diet will be the same today as it was yesterday. Light cardio tomorrow, carb load the following day. Joy!

[Boomer29]

Makes perfect sense. Intresting might give it a go after the race, if I haven't hit goal by then Boom on a program.

You're going to run up hills after two day of that?!

[nvrstopworking]

Mirin' all those Ab Rollouts! Nice job chickie!

I'm at work ALLLLL of today but I'm seriously considering going to the gym at 2AM after work to do Deads lol... I don't want to wait until Wednesday! MUST. BEAT. LORI!

Hmmm.... weird about your shoulder. Doesn't hurt when you press heavy? But only hurts when you do high reps? Is it hurting in the muscle? Or in the joint?