Hm yeah, I can add some shoulder stuff somewhere. Come to think of it I think my gym has a lat raise machine I can use. Luckily I can occupy two racks, so I can set up squats and bench next to each other. Takes me ~30 secs to alter the rack from squat setup to RDL setup, so I think that should work out fine. Thanks for the input!

Allright that makes sense.

Doing 4 whole body workouts a week. So far how well do you feel like you can recovery between the workouts? Like are you going into the power workout already with all kinds of muscle soreness?

Recovery's been fine so far, just some DOMS. No hampering soreness pre-power-WO.
Different energy systems (to a degree) at work in individual workouts.

18.5.2015

Biking
22 kms / 20.8 kmph

19.5.2015

UD2.0 Week#1 Summary in numbers

Diet

Day	BW		Cals	Protein	Carbs	Fat	Fiber
Tue	76,8		1339	159	71	46	25
Wed	76,1		1360	161	65	51	25
Thu	75,5		1345	160	63	50	24
Fri	74,9		3059	236	398	58	10
Sat	75,5		3770	177	651	51	55
Sun	75.8		2761	207	395	40	30
Mon	76,2		2187	166	200	80	30
Avg	75,8		2260	181	263	54	28

Activity

Day	Activity	Reps	Tonnage	Duration
Tue	Depletion-WO	365	14,6	75 min
Wed	Depletion-WO	388	13,3	75 min
Thu	Cardio	-	-	70 min
Fri	Cardio AM	-	-	45 min
Fri	Tension-WO PM	154	8,6	75 min
Sat	Gorge	∞	∞	All day
Sun	Power-WO	84	7,2	120 min
Mon	Cardio	-	-	70 min

19.5.2015

UD2.0 Week#2 - Depletion-WO #1

Woke up 6 o'clock to be able to leave from work 2:30pm.
That left me a ~1:30 slot to workout, shower and eat between the office slouching, commute and family shenanigans.
Dedication.

Maybe I spoke too soon when I said I'm recovering just fine.
Lowback for sure wasn't fully recovered from Sunday's power-workout today.
I might need to figure out a way to train hamstrings and back w/o RDLs and Yates Rows, too taxing on lowback when done in these rep-ranges, esp. if/when not fully recovered from Sunday.

Goblet-Squat
3x15x25 kg

Bench
5x15x50 kg

SS with

Yates Row
5x15x50 kg

RDL
3x15x50 kg

Seated DB-OHP
2x15x12.5 kg's
1x12*12.5 kg's

SS with

BW Chins
9, 9, 8

DB-LTE
1x15x7.5 kg's

BB-Curls
1x20x25 kg

Planks
2x5x10s

Had to rush it a bit at the end hence only one set for both biceps and triceps.
Actually didn't do the planks at he gym but rather as a part of my nightly SMR-routine a few hours later.

70 mins, 353 reps, ~15k of weight moved.

If you dump the Yates row you'll prob be fine no? Tons of other ways to do rows after all. No machine rows at your gym? DB rows work too.

Ya, might stick to chest-supported dumbbell-rows on both days.

No machines at home LDO. Workplace-gym, maybe, still haven't explored it.

20.5.2015

UD2.0 Week#2 - Depletion-WO #2

No issues today, other than my wrists.
They hurt but NBD and they did hurt before UD2 as well.
I think it might be due to frontsquats. Or too much pressing. Or both.
Crossed arms grip and wraps to the rescue I guess.

Goblet-Squat
3x15x25 kg

Incline-Bench
5x15x40 kg

SS with

Chest supported DB Row
5x15x12.5 kg's

RDL
3x15x50 kg

DB-Lateral raises
3x15x5 kg's

SS with

BW Chins
3x9

Side-Planks
2x5x10s (left)
2x5x10s (right)

CGBP
2x15x45 kg

SS with

DB-Hammer-Curls
2x15x12.5 kg's

70 mins, 392 reps, 13.6k of weight moved.
Excellent.

Also, as I mentioned in Syn's log, had another 4 vials of blood drawn out of me this morning.
Let us find out what's going on with T.
Prolly will get results tomorrow or Friday at the latest.

HEALTH Update, 3 months and ~5kg of fat later.

So far so good, imo.

- Bloodpressure: 121:72
- Resting heart rate: 52

Both moving into right direction. Kewl.

Blood-work:

- B-Leuk = 5,3 (3,4–8,2 E9/l)
- B-Hb = 156 (134–167 g/l)
- B-Trom = 184 (150–360 E9/l)
- B-HbA1c = 32 (20 - 42 mmol/mol (4–6 %))
- fP-Gluk = 4,2 (4,0–6,0 mmol/l)
- P-PSA = 0,8 (<3,3 µg/l)
- P-T4-V = 19,4 (9–19 pmol/l)
- P-TSH = 1,5 (0,5 – 3,6 mU/l)
- fP-Kol = 3,7 (< 5,0 mmol/l)
- FP-Kol-HDL = 1,06 (>1,00 mmol/l)
- fP-Kol-LDL = 2,6 (<3,0 mmol/l)
- fP-Trigly = 0,63 (<2.0 mmol/l)

All good. Basic stuff staying same-ish or getting marginally better. HDL is still low-ish but moving into right direction.
Thyroid stuff is kinda interesting since I've been eating at a calorie deficit for over 3 months now and the blood was drawn in the middle of a UD2.0's lowcarb/lowcal phase on top of that.
You'd expect TSH to increase and T4 to drop under these circumstances but the exact opposite is happening.

21.5.2015

Biking
22 kms / 20.2 kmph

22.5.2015

AM - LISS

45 minutes of walking, prob about 4.5 kms again.


PM - UD2.0 Week#2 - Tension-WO

Feeling so weak on Fridays after lowcarbtarding.

Front-Squat
2x6x70 kg

Bench
1x7x80 kg
1x8x75 kg

SS with

Yates Row
2x8x80 kg

RDL
2x8x80 kg

OHP
2x8x50 kg

SS with

Weighted Chins
2x8 @ +5 kg

Ab-Wheel
2x9

Incline-DB-Flies
2x10x15 kg's

SS with

DB-Hammer-Curls
2x10x15 kg's

Let us carb up.

Have fun

Ugh. So much spaghetti.
1000g of carbs feels like a lot.

My BW seems to not rebound much after carb loads.
75.0 on Friday morning. 75.4 today ie Sunday morning. Maybe I don't drink enough water.

ION, got my T etc. lab results yesterday.

Put them and the previous ones into a table because I tables.

Date	Total T	Free T	Estradiol	SHBG	LH	Prolactin
Feb 6th 2015	663	11.41	n/a	n/a	n/a	n/a
May 20th 2015	635	9.78	16.7	53	2.2	**

Units and reference ranges are as follows:

Item	Range	Unit
Total Testosterone (TT)	288 - 1096	ng/dL
Free Testosterone (FT)	6.93 - 20.11	pg/mL
Estradiol (E2)	<=41.7	pg/mL
Sex Hormone-Binding Globulin (SHBG)	10-57	nmol/L
Luteinizing Hormone (LH)	2.5-7	IU/I
Prolactin	50 - 300	mU/l

On the surface the results might seem bad but I'm not so sure.
It's tough to say how much being about 3.50 months into a cut affects things.
Probably a lot.

My E2 is low, which is a good thing.
And TT, FT and LH are supposed to drop quite a bit when in energy deficit.
And SHBG is supposed to increase quite a bit when in energy deficit.

Just another snapshot in time. Another datapoint.
Gonna get tested again once I'm done with cutting and have been eating around maintenance-ish for a month or two.
I'd like to get tested more frequently but I feel like I'm getting value-robbed as they cost ~€200 a pop.
In comparison, the other (more extensive I'd say) blood work I got done cost ~€40. But that lab doesn't do sex hormone work AFAIK.

**, Prolactin not available through the lab's online results sharing thingamabob. Need to contact someone on the phone or get an appointment. Sumsbishes.

24.5.2015

Power-workouts are the bestest.

UD2.0 Week#1 - Power-WO

Decided that I want to work in slightly higher rep-ranges after all.
Ie slight modifications here and there compared to last time.

Think this version will be the workout I'll to try to complete on upcoming Sundays. Or even beat, but not too likely.
If anything, it feels like all my presses are about to fall off a cliff soon.

Deadlift
4x150 kg
5x140 kg

Bench
2x5x85 kg

SS with

Yates Row
85 kg
6, 7

Front-Squat
2x4x80 kg

OHP
2x4x60 kg

SS with

Weighted Chins
2x5 @ +20 kg

Standing Calf Raises
1x8x85 kg
1x8x90 kg

Incline Bench
2x6x70 kg

SS with

BB-Curls
2x7x40 kg

CGBP
1x6x75 kg

Weighted Planks
1x5x10s @ +30 kg

My backpack is about to fall apart. Adjustable weighted vest could be nice.

About this. Just spent 10 minutes trying to find relevant studies from Pubmed.
Surprisingly tough to find specific studies about it wrt lifting and cutting.

This is (loosely) relevant I guess:
http://www.ncbi.nlm.nih.gov/pubmed/24423293

26.5.2015

UD2.0 Week#2 Summary in numbers

Diet

Day	BW		Cals	Protein	Carbs	Fat	Fiber
Tue	76.4		1348	163	61	50	24
Wed	75.9		1359	164	63	50	25
Thu	75.4		1352	154	65	53	24
Fri	75.0		3026	213	419	55	24
Sat	75.1		3787	183	650	50	56
Sun	75.4		2729	188	384	49	29
Mon	75,5		2142	177	193	73	25
Avg	75.5		2249	178	262	54	30

So in week#1 my avg morning BW went down 1.1 kg compared to previous week's averages and in week#2 it went down 0.3 kg.
K.

Activity

Day	Activity	Reps	Tonnage	Duration
Tue	Depletion-WO	353	15.0	75 min
Wed	Depletion-WO	392	13.6	75 min
Thu	Cardio	-	-	70 min
Fri	Cardio AM	-	-	45 min
Fri	Tension-WO PM	149	8,5	75 min
Sat	Gorge	∞	∞	All day
Sun	Power-WO	111	8.9	120 min
Mon	Rest	-	-	-

Didn't have time to bike on Mon 'cos life.

So I have a problem.
I'll be out of town on the weekend which means lifting at home is pretty much out of the question and dunno if I can be arsed to find an alternative gym on the road.
Also doing a proper carb-load on Sat will be close to impossible as I have two parties lined up on that day.

What to do then?
I'm leaning towards doing a condensed 5-day cycle this week.
Depletion from Mon PM to Wed PM, mini-carb-load on Thur and power-WO & maintenance diet on Fri. Whatever on weekend, just enjoying myself but not going hogwild on nomzies. Rest 3 days and be fresh for a new cycle next week.

Sounds like a decent alternative

Getting used to the depletion workouts, or are they still rough? This week's #1 was easier than last week's for me, but still hard as balls...500+ reps is nothing to scoff at.

Easier in week2 than in week1 for me for sure, despite of moving slightly more weight.

Adaptation is a wonderful thing.
Obv they're still not the most pleasant thing in the world.

Very surprising indeed that adaption makes something easier. Someone should study this.

^most def.

26.5.2015

AM - LISS
~40 min walk, 4 kms.

A short walk before heading to work.
Now that the weather is finally getting nice-ish, these are actually pretty great. An opportunity to chill and gather your thoughts and such. Sun shining, birds singing, that kinda thing.

PM - UD2.0 Week#3 - Depletion-WO

Goblet-Squat
3x15x25 kg

Incline-Bench
1x12x50 kg (oops, misload)
4x15x40 kg

SS with

Chest supported DB Row
5x15x12.5 kg's

RDL
3x15x50 kg

DB-Lateral raises
3x15x5 kg's

SS with

BW Chins
3x9

CGBP
2x15x45 kg

SS with

DB-Hammer-Curls
2x15x12.5 kg's

Planks
2x5x10s

75 mins, 379 reps, 13.2k of weight moved.

27.5.2015

So damn busy, tough to find time to even update.

AM - LISS
45 min walk


PM - UD2.0 Week#3 - Tension-WO

Front-Squat
2x6x70 kg

Bench
2x8x75 kg

SS with

Yates Row
2x8x80 kg

RDL
2x8x80 kg

OHP
2x8x50 kg

SS with

Weighted Chins
2x8 @ +5 kg

Ab-Wheel
2x9

Incline-DB-Flyes
2x10x15 kg's

SS with

DB-Hammer-Curls
2x10x15 kg's

Standing-Single-Arm-DB-Triceps-Extension
2x10x10 kg (each side)

Such a fancy exercise.

80 mins, 190 reps, 9.0k of weight moved.

Ended up carbing up yesterday night and today for slightly below 700 g's. Probably a bit too much.
Slightly too much fat too 'cos salmon. And tzatziki.
No ragrets.