Figured I would post a workout log while being on Dan Duchaine’s Bodyopus diet. Following his schedule I will be doing 3 workouts a week. Monday and Tuesday are half the body and Friday is a full body depletion workout. Monday and Tuesday are heavy weight moderate reps while Fridays are light weight high repetition. I started the diet last saturday the 14th however friday the 20th was my first workout of his plan.
Friday 11/20/09
-All sets performed with approximately 1 - 1.5 minutes of rest.
-Goal is not to reach failure but to deplete muscle glycogen.
Front Squats : (95lbs15)(95lbs15)(95lbs10)(95lbs10)(95lbs10)
Deadlifts : (145lbs815)(185lbs15)(165lbs13)(145lbs15)(145lbs10)
Dumbbell Bench : (50lbs20)(50lbs15)(40lbs15)(40lbs13)(35lbs15)
Pulldowns : (#715)(#810)(#712)(#615)(#615)
Close Grip Bench : (115lbs15)(115lbs12)(105lbs13)(95lbs15)(85lbs17)
Leg Press : (180lbs15)(180lbs15)(180lbs15)(180lbs15)(180lbs15)
Standing Calf Raise : (50lbs20)(40lbs22)(40lbs20)(30lbs25)(30lbs25)
Forearm Curls : (35lbs20)(35lbs20)(35lbs20)(35lbs20)(35lbs20)
Military Press : (95lbs20)(95lbs15)(95lbs15)(85lbs15)(85lbs15)
Barbell Curl : (40lbs20)(50lbs11)(40lbs15)(40lbs15)(40lbs*15)