whole book.4th print

Others may choose to do a heavy workout prior to the carb-up to take advantage of any
possible anabolism during the carb-load. For lifters wishing to use the advanced workout with the
CKD, they must calculate how many sets per bodypart are needed to deplete muscle glycogen.

Keep in mind the goal to reach 70 mmol/kg by the end of Tuesday’s workout and then
between 25-40 mmol/kg before the carb-up. The example workout is based on a lifter carbing for
36 hours, achieving a glycogen level of ~150 mmol/kg in each major muscle group. Calculations
were done in chapter 12 and sample workouts appear in table 2 and 3.

Table 2: Sample Monday workout: legs and abdominals

Exercise Sets Reps Rest

Squats * 4 8-10 90”

Leg curl * 4 8-10 90”

Leg extension OR 2 10-12 60”

feet high leg press

Seated leg curl 2 10-12 60”

Standing calf raise * 4 8-10 90”

Seated calf raise 2 10-12 60”

Reverse crunch 2 15-20 60”

Crunch 2 15-20 60”

* Perform 1-3 warmup sets for these exercises

Table 3: Sample Tuesday workout: upper body

Exercise Sets Reps Rest

Incline bench press * 4 8-10 60”

Cable row * 4 8-10 60”

Flat bench press 2 10-12 60”

Pulldown to front 2 10-12 60”

Shoulder press 3 10-12 60”

Barbell curl 2 12-15 45”

Triceps pushdown 2 12-15 45”

* Perform 1-3 warmup sets for these exercises

The above workouts should deplete glycogen in all target muscle groups to roughly 70
mmol/kg. On Friday, the goal is to deplete the muscles to between 25-40 mmol/kg, requiring 85-
128 seconds more work. Again, at 45” per set average, this requires 2-3 heavy sets per bodypart.
Due to the significant overlap between body parts, only 1 set should be needed for small muscle
groups. Arms receive sufficient work from benching, rows, presses and pulldowns. Additionally,
different exercises are selected from the Mon/Tue workouts to target different muscle fibers. A
sample Friday tension workout appears in table 4.