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  1. #1
    eggplant's Avatar
    eggplant is offline Member
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    how does my depletion workout look?

    guys pls critique on my depletion workout..i need to know if this will enable me to deplete fully..tnx

    (saturday)bi/tri/forarms
    dumbell curls 2x15reps (diet on sunday)
    hammer curls 2x15reps 110g carbs-drop from 130g
    lying ticeps extension 2x15reps 295g protein
    kickbacks 2x15reps 109g fats

    reverse curls 1x15reps
    forward curls 1x15 reps

    (sunday)chest/delts (diet on monday)
    incline press 2x15reps
    flat press 2x15reps 80g carbs
    295g protein
    side raise 1x15reps 122g fats
    rear laterals 1x15reps
    military press 1x15reps

    (monday)back/traps/calves (diet on tyesday)
    front pulldowns 2x15reps 50g carbs
    db rows 2x15reps 295g protein
    135.5g fats
    db shrugs 3x15reps
    calf press 3x15reps

    (tuesday) total body decarb circuit workout

    squats
    db bench press
    seated rows
    leg curls
    shoulder press
    front pulldowns
    calf raises
    tri pushdowns
    straight bar curls
    leg extensions
    peck deck
    bent over laterals
    side laterals
    stiff legged deadlifts-no weight
    crunches

    repeat circuit 5 times in 15-20 rep ranges..then off to carb load...


    what do you think? right now, i'm on second day of carb deplete..but i don't feel much lethargy..i have dextrose and whey after my carb deplete workout except in smaller portion after each day..am i not suppose to have whey and dextrose? and is my deplete workout on sat,sun and mon too easy and not intense enough???

  2. #2
    eggplant's Avatar
    eggplant is offline Member
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    bump??

  3. #3
    silverfox's Avatar
    silverfox is offline Retired Moderator
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    Don't train legs on wed, also no need to repeat 5x, maybe 2-3 max

  4. #4
    eggplant's Avatar
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    HMM...okie..ye i was thinkin 5 a bit too much..but now that confirms my doubt..tnx bro

  5. #5
    SwoleCat is offline AR Hall of Fame
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    Ditto.

    Legs should not be worked for 2-3 weeks before a show if you remember.

    ~SC~

  6. #6
    eggplant's Avatar
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    yep..i would so much love to leave out the squats in the final few weeks! haha

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