Depletition workout??

JudoJosh

JudoJosh

Pro Virili Parte
Looking for suggestions.. I am doing the anabolic diet and the book doesnt get into specfics about workout routines but I kno from reading logs and info on the ckd diet it is best to do a depletition workout the day before carb load.. so any suggestions or examples would be great!!!

In one article on CKD they gave a example routine and had this workout on the day before carb load so I assume it is a depletition workout..

Same intensity mentioned before

Squat or Leg press 4 sets, 6-10 reps

Lying leg curl 4 sets, 6-10 reps

Standing calf raise 4 sets 6-10 reps

Leg extensions 4 sets, 10-12 reps

Seated leg curl 4 sets, 10-12 reps

Seated calf raise 4 sets, 10-12 reps

Friday night: Final Workout

Same intensity mentioned before

Bench 2 sets, 6-10 reps

T-bar Row 2 sets, 6-10 reps

Incline bench 2 sets, 6-10 reps

Latpulldown to front 2 sets, 6-10 reps

Behind the neck shoulder press 1 set, 8-10 reps

Military press 1 set, 8-10 reps

Either curl exercise 2 sets, 8-10 reps

Either tricep exercise 2 sets, 8-10 reps

Stiffleg deadift 1 set, 8-10 reps

Normal floor ab crunch 2 sets, 10-20 reps

Reverse crunches 2 sets, 10-20 reps
Click to expand...
 
I found this on another thread. I'd recommend you set aside 2 hours for the gym for this one, very time consuming. I'm more strength than endurance so this was a real bitch! Enjoy and lemme know what you think :)

Squat: 185(20) 185(20)

Leg Extensions: 105(20) 105(20)

Good Mornings: 85(20) 95(20)

Leg Curls: 90(20) 90(20)

Single Leg Calf Raise on Leg Press Machine: 170(20) 170(20)

Standing Single Leg Calf Raise: bw(20) bw(20)

Pull-ups: bw(20) bw(20)

1 Arm DB Rows: 40(20) 45(20)

Upright Rows: 60(20) 60(20)

Flat Bench Press: 135(20) 145(12)<--Drop 115(10)

Incline Bench Press: 115(15)<--drop 95(10) 115(12)<--drop 95(8)

Wide Grip Bench Press: 115(18) 115(15) Superset w/
Push ups: bw(10) bw(8)

Hyperextensions: REP OUT bw(25)

DB Overhead Press: 40's(12)<--drop 30's(8)<--drop 20's(6) 30's(12)<--drop 20's(8)

Standing BB Curls: 75(20) 75(18)<--drop 65(8)

Close Grip Bench Press: 95(15)<--drop 85(8) 95(12)<--drop 85(7)<--drop 75(4)

French Press: 50(15)<--drop 40(8) 50(12)<--drop 40(9)

DB Side Lateral Raise: 10's(20) 10's(20)

DB Bent Lateral Raise: 10's(20) 10's(25)

Wrist Curls: REP OUT 30(45)

Sit-up w/ twist: 3x30
Count down abs: crunches(30), leg lifts(25), jack knives(20)
 
I dont get your writing.. what are the numbers and the other # in the ( )? is first number pounds and second number in the () reps?

I had a real shitty day and feel like crap right now.. I am thinking ima go to the gym tomorow night after work and lift till I die and then have sex with carbs afterwards..

The anabolic diet (the one I am doing) doesnt really specify the need for a depletition workout (at least I didnt remember reading it I am skimming though it to double check) so I am not stressing it too much I just see the CKD diet talk about it and read about it here and it kinda makes sense to me so it wont hurt to do it before I carb just not sure which would be the best route for me.
 
weight(reps)
 
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