Out of Skinnyville - Pummi's (B)log - Page 94

25.8.2017 - PM

Energy Intake ~ 1970 kcal (330g of carbs).

UD2.0 Week#6 - Tension-WO

60s-180s rest. Leaving 1 rep+ in the tank.

Front Squat
2x7x75 kg

OHP
2x9x50 kg

Weighted Chins
2x10 @BW+5 kg

RDL
2x8x90 kg

DB Bench
2x12x27.5 kg's

SS with

T-Bar Row
2x12x80 kg

Incline DB Flyes
2x12x22.5 kg's

SS with

Weighted Ab Wheel
2x7 @BW+5 kg

DB Concentration Curls
2x14x11.25 kg's

SS with

Standing BB Tricep Extension
2x14x20 kg

Glad to have the unpleasant part of the week in the books.

Quote

08-27-2017 , 03:10 AM

#2327

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

26.8.2017

BW = 69.8 kg
Energy Intake ~ 3160 kcal (460g of carbs)

Activity
Not much.
Did referee two kids football matches, but that barely counts; small pitch, which means one barely has to move/run etc.

Quote

08-28-2017 , 03:42 AM

#2328

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

27.8.2017

BW = 70.6 kg
Energy Intake ~ 2880 kcal (350g of carbs)

UD2.0 Week#6 - Power-WO

3-5 min with OHP and FS.
60s-180s with everything else.

Deadlift
5x1x165 kg

Press
3x65 kg
5x60 kg

Frontsquat
4x85 kg
6x80 kg

Incline Bench
6x80 kg
8x75 kg

DB Flyes
2x12x25 kg's

SS with

T-Bar Row
2x10x90 kg

DB Concentration Curls
3x12x12.5 kg's

SS with

Weighted Planks
2x4x10s @ BW+24 kg

Quote

08-28-2017 , 02:51 PM

#2329

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

28.8.2017

BW = 71.4 kg
Energy Intake ~ 1990 kcal (170g of carbs)

Biking
20 kms

Quote

08-29-2017 , 01:52 PM

#2330

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

29.8.2016

BW = 71.0 kg
Energy intake ~ 1300 kcal (57g of carbs)

AM - Walk
30 minutes

PM - UD2.0 Week#7 - Depletion-WO - Part 1

60s rest.
No rest with supersets.

DB Split Squat
3x15x10 kg's

DB Bench
4x15x20 kg's

SS with

T-Bar Row
4x15x60 kg

RDL
3x15x50 kg

DB OHP
2x15x12.5 kg's

SS with

DB Hammer Curls
2x15x12.5 kg's

Only had about an hour to devote to lifting today, thanks to reallife shenanigans.
Will do the rest of the depletion work tomorrow.

Quote

08-31-2017 , 02:40 AM

#2331

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

30.8.2016

BW = 70.7 kg
Energy intake ~ 1300 kcal (57g of carbs)

AM - Walk
30 minutes

PM - UD2.0 Week#7 - Depletion-WO - Part 2

60s rest.
No rest with supersets.

Single-Leg Leg-Extensions
3x15x5 kg

SS with

Single-Leg Leg-Curls
3x15xgrey kilo band

Incline Bench
4x15x45 kg

SS with

Chest Supported DB Row
4x15x12.5 kg's

Plate Lateral Raises
3x15x5 kg's

SS with

DB Concentration Curls
3x15x7.5 kg's

Planks
2x45s @ BW

SS with

DB Standing Tricep Extension
2x15x7.5 kg's

Ez.

Quote

09-01-2017 , 01:53 AM

#2332

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

31.8.2017

BW = 69.8 kg
Energy Intake ~ 1300 kcal (57g of carbs)

Biking
20 kms

Quote

09-01-2017 , 01:53 AM

#2333

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

1.9.2017 - AM

BW = 69.7 kg
Energy Intake ~ 740 kcal (39g of carbs)

Walk
45 mins

Quote

09-02-2017 , 03:14 PM

#2334

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

1.9.2017 - PM

Energy Intake ~ 1970 kcal (330g of carbs).

UD2.0 Week#7 - Tension-WO

60s-180s rest. Leaving 1 rep+ in the tank.

Front Squat
2x7x75 kg

OHP
2x9x50 kg

Weighted Chins
2x10 @BW+5 kg

RDL
2x8x90 kg

DB Bench
2x12x27.5 kg's

SS with

T-Bar Row
2x12x80 kg

Incline DB Flyes
2x12x22.5 kg's

SS with

Weighted Ab Wheel
2x7 @BW+5 kg

DB Concentration Curls
2x14x11.25 kg's

SS with

Standing BB Tricep Extension
2x14x20 kg

Quote

09-02-2017 , 03:14 PM

#2335

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

2.9.2017

BW = 69.4 kg
Energy Intake ~ 3200 kcal (465g of carbs)

Activity
Nada

Quote

09-03-2017 , 02:37 PM

#2336

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

3.9.2017

BW = 70.5 kg
Energy Intake ~ 2870 kcal (350g of carbs)

UD2.0 Week#7 - Power-WO

3-5 min with OHP and FS.
60s-180s with everything else.

Deadlift
5x1x165 kg

Press
3x65 kg
5x60 kg

Frontsquat
4x85 kg
6x80 kg

Incline Bench
6x80 kg
8x75 kg

DB Flyes
2x12x25 kg's

SS with

T-Bar Row
2x10x90 kg

DB Concentration Curls
3x12x12.5 kg's

SS with

Weighted Planks
2x4x10s @ BW+24 kg

Quote

09-06-2017 , 09:03 AM

#2337

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

4.9.2017

BW = 71.2 kg
Energy Intake ~ 1990 kcal (170g of carbs)

Biking
20 kms

The cable that goes from the shifter to the rear derailleur decided to snap in half while I was pedaling home.
Hence had to pedal the last 5 kms w/o shifting gears.
That's no bueno for uphills, as the gear I got stuck with was the highest of them all.

Last edited by Pummi81; 09-06-2017 at 09:08 AM.

Quote

09-06-2017 , 09:03 AM

#2338

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

5.9.2016

BW = 70.7 kg
Energy intake ~ 1300 kcal (57g of carbs)

AM - Walk
30 minutes

PM - UD2.0 Week#8 - Depletion-WO

60s rest.
No rest with supersets.

DB Split Squat
3x15x10 kg's

DB Bench
4x15x20 kg's

SS with

T-Bar Row
4x15x60 kg

RDL
3x15x50 kg

DB OHP
2x15x12.5 kg's

SS with

DB Hammer Curls
2x15x12.5 kg's

Single-Leg Leg-Extensions
3x15x5 kg

SS with

Single-Leg Leg-Curls
3x15xgrey kilo band

Incline Bench
4x15x45 kg

SS with

Chest Supported DB Row
4x15x12.5 kg's

Plate Lateral Raises
3x15x5 kg's

SS with

DB Concentration Curls
3x15x7.5 kg's

Planks
2x45s @ BW

SS with

DB Standing Tricep Extension
2x15x7.5 kg's

Quote

09-06-2017 , 03:43 PM

#2339

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

6.9.2017

BW = 70.0 kg
Energy Intake ~ 1300 kcal (57g of carbs)

Walk
1 hour

Walking 'cos primary bike still out of service. Couldn't be arsed to bust out my secondary bike and ride that to work.
Maybe I will tomorrow. Maybe I won't. Walking is fun.

Quote

09-08-2017 , 05:34 AM

#2340

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

More walkaments.

7.9.2017

BW = 69.4 kg
Energy Intake ~ 1300 kcal (57g of carbs)

Walk
1 hour

Quote

09-08-2017 , 05:34 AM

#2341

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

8.9.2017 - AM

BW = 69.4 kg
Energy Intake ~ 740 kcal (39g of carbs)

Walk
45 mins

Quote

09-08-2017 , 09:24 AM

#2342

COCKBOAT

old hand

Join Date: Jan 2010 Posts: 1,202

Keep up the great work.

Quote

09-08-2017 , 10:02 AM

#2343

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,124

Pummi's post UD 2.0 nudes are always appointment viewing.

Quote

09-09-2017 , 03:26 AM

#2344

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

Quote:

Originally Posted by COCKBOAT

Keep up the great work.

yes, sir.

Quote:

Originally Posted by Montecore

Pummi's post UD 2.0 nudes are always appointment viewing.

glad someone still fancies looking at adipose tissue homeostasis at work.

Quote

09-09-2017 , 03:27 AM

#2345

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

8.9.2017 - PM

Energy Intake ~ 1970 kcal (330g of carbs).

UD2.0 Week#8 - Tension-WO

60s-180s rest. Leaving 1 rep+ in the tank.

Front Squat
2x7x75 kg

OHP
2x9x50 kg

Weighted Chins
2x10 @BW+5 kg

RDL
2x8x90 kg

DB Bench
2x12x27.5 kg's

SS with

T-Bar Row
2x12x80 kg

Incline DB Flyes
2x12x22.5 kg's

SS with

Weighted Ab Wheel
2x7 @BW+5 kg

DB Concentration Curls
2x14x11.25 kg's

SS with

Standing BB Tricep Extension
2x14x20 kg

Quote

09-11-2017 , 03:52 AM

#2346

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

9.9.2017

BW = 68.8 kg
Energy Intake ~ 3200 kcal (465g of carbs)

Activity
Zilch

Quote

09-11-2017 , 03:53 AM

#2347

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

10.9.2017

BW = 69.7 kg
Energy Intake ~ 2940 kcal (360g of carbs)

Played an hour of fútbol in the morning, which made DL's and FS's slightly harder, but fine.

UD2.0 Week#8 - Power-WO

3-5 min with OHP and FS.
60s-180s with everything else.

Deadlift
5x1x165 kg

Press
3x65 kg
5x60 kg

Frontsquat
4x85 kg
6x80 kg

Incline Bench
6x80 kg
8x75 kg

DB Flyes
2x12x25 kg's

SS with

T-Bar Row
2x10x90 kg

DB Concentration Curls
3x12x12.5 kg's

SS with

Weighted Planks
2x4x10s @ BW+24 kg

Quote

09-11-2017 , 03:57 AM

#2348

Pummi81

Carpal \'Tunnel

Join Date: Jan 2008 Posts: 6,787

Woke up and weighed in at 70.6 kg this morning.

I don't think I'm quite as lean as I wanna be yet, so not gonna call it a cut.

I'm off to Spain Catalonia next, for 2 weeks.
Ima try to be a good boy and find a place to lift there and exercise some degree of damage control wrt diet, but still I'm a lock to return back home fatter and weaker. O well. Future holds more UD2.0 for me, then.

Quote

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