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10/22/2014 4:21:24 PM - Mark Dugdale
Depletion Workout 10.22.14

This is deplete week for me as I head into the final stretch to the Europa Phoenix Pro this coming Saturday and Sunday. This means carbs are brought to a minimum and training is all about depleting muscle glycogen via higher, pump-style reps. I keep the weight fairly light, don’t train to failure and deemphasize the eccentric portion of my reps. Here is what I did this morning at Kirkland Gold’s Gym…



Cable Crossovers -> Chest Supported Rows -> Prowler Backwards Push -> Prowler Forward Push

These exercises are performed like a circuit for a total of 6 rounds. Rest periods between exercises are kept to 15 seconds and rest periods between rounds are kept to 2 minutes.

Exercise #1: Cable Crossovers x 20 reps with 60lbs

Rest 15 seconds

Exercise #2: Chest Supported Rows x 20 reps with 1 plate

Rest 15 seconds

Exercise #3: Prowler Backwards Push x 25 yards with 90lbs added

Rest 15 seconds

Exercise #4: Prowler Forwards Push x 25 yards with 90lbs added

Rest 2 minutes and repeat for a total of 6 rounds

*I used this: Prowler: Front Load Prowler® with Drive Pad for the backwards and forwards pushes.

That concluded today’s depletion workout…tomorrow I will change up exercises, but with a similar approach.




Train hard,
Mark Dugdale


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