12 wk pre-contest transformation

[ScottyDoc]

Day 13: 08-14-2010

I went kayaking all day today.

Diet:

Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup oatmeal
Meal 2 - 1 Syntha-6 pre-made protein shake
Meal 3 - 1 Syntha-6 pre-made protein shake
Meal 4 - 12 oz. London Broil steak with 2 cups raw spinach
Meal 5 - 2 scoops Finaflex Whey Max (pre-sleep)

Day 14: 08-15-2010

Sunday, rest day.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 cans of light tuna in water with 1.5 cups spinach
Meal 3 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
Meal 4 - 6 oz. Lean London Broil with 1 cups green beans
Meal 5 - 2 scoops Finaflex Whey Max with water (pre-sleep)

All through the day completed 2.0+ gallons water

 

[ScottyDoc]

Day 15: 08-16-2010

* I was supposed to get my body weight, fat, & other measurements today, but the trainer I always use for this was not working today, I called and scheduled an appt. to have it done tomorrow, so it will be 1 day past a week, since my last measurements. I took the pictures today, but will include them in tomorrow’s measurements post. *

Today I worked my legs heavy.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 250 lbs for 30 reps - aB
Set 2 - 205 lbs for 25 reps - aD
Set 3 - 250 lbs for 30 reps - aB
Set 4 - 205 lbs for 25 reps - aD
Set 5 - 250 lbs for 30 reps - aB
Set 6 - 205 lbs for 25 reps - aD
Exercise 3: Leg Press
Set 1 - 4 plates each side for 20 reps
Set 2 - 5 plates each side for 20 reps
Set 3 - 6 plates each side for 15 reps
Set 4 - 8 plates each side for 12 reps
Set 5 - 10 plates each side for 10 reps
Set 6 - 12 plates each side for 10 reps
Set 7 - 13 plates each side for 10 reps
Set 8 - 13 plates each side for 8 reps
Set 9 - 13 plates each side for 8 reps
Set 10 - 10 plates each side for 16 reps (failure)
* Will go up a plate on each side again next week *

The workout took about 40 minutes.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna in water & 1 cup green beans
Meal 5 - 6 egg whites & 1 yolk & 1 can of light tuna in water & 1.5 cup raw spinach (w/lemon juice)
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 gallons water

 

[ScottyDoc]

SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Sponsored Trial: by... Albert Scott, D.C.
Today’s Date: 08-016-2010 (End of week 2)

2nd & 3rd week’s weight / measurements / stats update (comparison)

2nd week Stats: 3rd week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 234 lbs Bodyweight - 226 lbs
Lean Body Mass - 198.4 lbs Lean Body Mass - 193.6 lbs
Fat Mass - 35.6 lbs Fat Mass - 32.4 lbs
Body Fat % - 15.2% Body Fat % - 14.5%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 16.0 in. Neck - 16.0 in.
Shoulders - 53.0 in. Shoulders - 53.0 in.
Chest - 45.8 in. Chest - 44.5 in.
Abdomen - 41.0 in. Abdomen - 39.5 in.
Waist - 38.8 in. Waist - 38.8 in.
Hips - 43.5 in. Hips - 43.0 in.
Bicep (R) - 15 Bicep (R) - 14.5
Thigh (R) - 23.5 Thigh (R) - 23.0
Calfs (R) - 16.25 Calfs (R) - 16.25

* I am going to start doing my comparisons like this from week to week, after 6 weeks, at the half way point and at the very end I will repost and compare my results with my very 1st measurements to show total changes from the beginning. *

 

[ScottyDoc]

Day 16: 08-17-2010

Today I worked my shoulders, & gastroc muscles.

Exercise 1: Superset lateral with rear deltoid flies/raises
Set 1 - 20 lbs for 15 reps lateral superset with 25 lbs for 15 reps rear
Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 10 lateral
Set 3 - 20 lbs for 15 reps lateral superset with 25 lbs for 15 rear
Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 10 lateral
Exercise 2: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 35 lbs for 20 reps
Set 2 - 45 lbs for 15 reps
Set 3 - 55 lbs for 15 reps
Set 4 - 65 lbs for 12 reps
Set 5 - 75 lbs for 10 reps
Set 6 - 75 lbs for 10 reps
Set 7 - 75 lbs for 9 reps
Exercise 4: Cable lateral delts (crossover)
Set 1 - 20 lbs for 20 reps
Set 2 - 20 lbs for 18 reps
Set 3 - 20 lbs for 15 reps
Set 4 - 20 lbs for 13 reps
Exercise 5: Cable rear delts (crossover)
Set 1 - 40 lbs for 20 reps
Set 2 - 45 lbs for 20 reps
Set 3 - 50 lbs for 15 reps
Set 4 - 50 lbs for 14 reps
Exercise 3: Nautilus Shoulder press machine
Set 1 - 120 lbs for 20 reps
Set 2 - 120 lbs for 18 reps
Set 3 - 100 lbs for 21 reps
Exercise 7: Seated Calf raises
I just did one long exhausting super-set, continuous, from one leg to the next *
I started with 170 lbs per leg for 15 reps each leg , then 2 more sets of 10 reps each leg, then lowered the weight to 150 lbs and did 2 sets of 10 reps each leg, then lowered the weight to 130 lbs and did 2 sets of 10 reps each leg, then lowered the weight to 110 lbs and did 2 sets of 10 each leg, then lowered the weight to 90 lbs and did 10 each leg for 3 final sets.

The workout took about 1 hour & 5 mins, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - pre-made Syntha-6 protein drink
Meal 3 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 4 - 6 oz. Lean London Broil with 1.5 cups raw spinach
Meal 5 - 2 cans of light tuna in water & 1.5 green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

 

[wood23]

great detailed log. Good work. Can notice the difference in the photos already. You might just reach your goals. Keep it up.

 

[ScottyDoc]

great detailed log. Good work. Can notice the difference in the photos already. You might just reach your goals. Keep it up.

Thank you, like I have been saying all along, if you are gonna go for something... GO BIG! Whether I hit my exact goal or come close, I will not go out without a fight! Again, thanks for the encouragement & compliment on my log!

 

[ScottyDoc]

Day 17: 08-18-2010

Today I worked my back.

* I started my workout warming up on a torso cycle for 10 mins *
Exercise 1: Nautilus (extremely wide grip / high seated rows)
Set 1 - 100 lbs for 20 reps
Set 2 - 130 lbs for 20 reps
Set 3 - 150 lbs for 15 reps
Set 4 - 150 lbs for 15 reps
Set 5 - 150 lbs for 12 reps
Exercise 2: Nautilus Seated close grip row (plate loaded)
Set 1 - 3 plates for 15 reps
Set 2 - 3 plates for 15 reps
Set 3 - 3 plates for 12 reps
Set 4 - 3 plates for 12 reps
Exercise 3: Nautilus Lat Pull down (wide grip) (plate loaded)
Set 1 - 2 plates on each side for 15 reps
Set 2 - 2 plates on each side for 15 reps
Set 3 - 2 plates on each side for 12 reps
Exercise 4: Lat pull downs (close grip)
Set 1 - 130 lbs for 15 reps (5 each side, then 5 straight down to center)
Set 2 - 120 lbs for 15 reps (5 each side, then 5 straight down to center)
Set 3 - 110 lbs for 15 reps (5 each side, then 5 straight down to center)
Exercise 5: Lat pull downs (wide grip)
Set 1 - 160 lbs for 18 reps
Set 2 - 160 lbs for 16 reps
Set 3 - 160 lbs for 13 reps
Set 4 - 160 lbs for 12 reps, immediately followed by 120 lbs for 10 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a tread mill keeping the speed at a constant 4.2 mph with 2 mins at 15 degree incline, then 2 mins at 10 degree incline switching back and forth for the whole hour.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max with water & 3/4 cup of oatmeal (post workout)
Meal 3 - 8 oz. grilled chicken with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

 

[mikeyb123]

Wow! What a thread! I love the fact that the first page is everyone slating you and then it suddenly becomes clear to everyone that you are not some noob with an unreachable dream!

This thread has potential to be truly awesome!

I feel all inspired! Subbed, good luck! Prove the haters wrong!

 

[warsteiner]

Wow! What a thread! I love the fact that the first page is everyone slating you and then it suddenly becomes clear to everyone that you are not some noob with an unreachable dream!

This thread has potential to be truly awesome!

I feel all inspired! Subbed, good luck! Prove the haters wrong!

Yeah, I've noticed this as well. With the new pics from week 3 the doubters have suddenly disappeared.

Very detailed log and looking forward to seeing your progress over the 12 weeks.

 

[ScottyDoc]

Wow! What a thread! I love the fact that the first page is everyone slating you and then it suddenly becomes clear to everyone that you are not some noob with an unreachable dream!

This thread has potential to be truly awesome!

I feel all inspired! Subbed, good luck! Prove the haters wrong!

All I can say guys is... Thank you & I am doing my absolute best to Walk the walk, because anyone can Talk the talk!!!

 

[ScottyDoc]

Day 18: 08-19-2010

Today I worked my chest.
Exercise 1: Flat Nautilus Chest press
Set 1 - 100 lbs for 20 reps
Set 2 - 160 lbs for 15 reps
Set 3 - 190 lbs for 12 reps
Set 4 - 200 lbs for 10 reps
Set 5 - 210 lbs for 8 reps
Set 6 - 220 lbs for 6 reps
Exercise 2: Incline cable Pec flys
Set 1 - 35 lbs each side for 20 reps
Set 2 - 45 lbs each side for 15 reps
Set 3 - 50 lbs each side for 13 reps
Exercise 3: Decline cable Pec flys
Set 1 - 35 lbs each side for 15 reps
Set 2 - 45 lbs each side for 12 reps
Set 3 - 50 lbs each side for 10 reps
Exercise 4: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 140 lbs for 10 reps
Exercise 5: Incline Nautilus Chest press
Set 1 - 160 lbs for 17 reps
Set 2 - 160 lbs for 15 reps
Set 3 - 160 lbs for 12 reps
Set 4 - 180 lbs for 7 reps, immediately followed by 120 lbs for 13 reps (failure)

The workout took about 50 minutes, then I did one hour of cardio (interval training) on a tread mill. I did 2 mins @ level 15 incline & 4.5 mph, then 2 mins of level 10 incline @ 3.5 mph and so on for the full 60 minutes.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna & 6 egg whites, 1 yolk omlet with 1 cup of raw brocoli
Meal 5 - 8 oz Chicken breast with 1.5 cups raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 1.5 gallons water (slacking a little)

 

[ScottyDoc]

Day 19: 08-20-2010

Today I worked my legs light.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 250 lbs for 30 reps - aB
Set 2 - 205 lbs for 25 reps - aD
Set 3 - 250 lbs for 30 reps - aB
Set 4 - 205 lbs for 25 reps - aD
Set 5 - 250 lbs for 30 reps - aB
Set 6 - 205 lbs for 25 reps - aD
Exercise 3: Leg Curls
Set 1 - 80 lbs each leg for 15 reps
Set 2 - 100 lbs each leg for 15 reps
Set 3 - 110 lbs each leg for 12 reps
Set 4 - 100 lbs each leg for 11 reps, immediately followed by 80 lbs each leg for 12 reps
Exercise 4: Leg Extensions
Set 1 - 130 lbs for 15 reps (toes in)
Set 2 - 130 lbs for 15 reps (toes out)
Set 3 - 150 lbs for 15 reps (toes in)
Set 4 - 150 lbs for 15 reps (toes out)
Set 5 - 150 lbs for 15 reps (toes in)
Set 6 - 150 lbs for 15 reps (toes out)
Set 7 - 150 lbs for 10 reps, immediately followed by 120 lbs for additional 12 reps (toes straight)
Exercise 5: Nautilus Leg Kick Backs (glutes)
Set 1 - 190 lbs each leg for 15 reps
Set 2 - 190 lbs each leg for 15 reps
Set 3 - 190 lbs each leg for 15 reps

The workout took about 45 minutes, then I did one hour of cardio (interval training) on the elliptical describled previously. I did 2 mins @ level 20 & then 2 mins of level 15 and so on for the full 60 minutes.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw spinach (w/lemon juice)
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 gallons water

 

[ScottyDoc]

Day 20: 08-21-2010

Today I worked my biceps, triceps, forearms, & calves.
Exercise 1: Preacher curl machine
Set 1 - 65 lbs for 20 reps
Set 2 - 95 lbs for 15 reps
Set 3 - 110 lbs for 10 reps
Set 4 - 130 lbs for 6 reps
Set 5 - 130 lbs for 6 reps, immediately followed by 95 lbs for 5 reps, immediately followed by 65 lbs for 7 reps (failure)
Exercise 2: Tricep nose breakers
Set 1 - 75 lbs for 20 reps
Set 2 - 85 lbs for 15 reps
Set 3 - 95 lbs for 12 reps
Set 4 - 115 lbs for 10 reps
Set 5 - 115 lbs for 9 reps
Exercise 3: Superset Hammer Cable rope curls with Tricep Cable rope presses
Set 1 - 65 lbs for 15 rep (curls), immediately followed by 85 lbs for 12 reps (presses)
Set 2 - 65 lbs for 12 rep (curls), immediately followed by 85 lbs for 10 reps (presses)
Set 3 - 65 lbs for 9 rep (curls), immediately followed by 85 lbs for 9 reps (presses)
Exercise 4: Superset Single arm cable bicep curls with Single arm Cable tricep extensions
Set 1 - 40 lbs each arm curls for 15 reps, immediately followed by 30 lbs extensions for 15 reps
Set 2 - 40 lbs each arm curls for 11 reps, immediately followed by 30 lbs extensions for 12 reps
Set 3 - 40 lbs each arm curls for 10 reps, immediately followed by 30 lbs extensions for 10 reps
Exercise 5: Superset reverse grip curls with wrist curls (french curl bar for both)
Set 1 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 2 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 3 - 55 lbs for 12 reps, immediately followed by 45 lbs wrist curls for 15 reps
Set 4 - 45 lbs for 15 reps, immediately followed by 35 lbs wrist curls for 20 reps
Exercise 7: Superset Seated Calf raises & Calf raises (on hack squat machine)
Set 1 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes in)
Set 2 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes out)
Set 3 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes in)
Set 4 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes out)

The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 6 oz. London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 6 oz. grilled chicken with 1.5 cups of green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

 

[ScottyDoc]

Day 21: 08-22-2010

Rest Day

Day 22: 08-23-2010

Today I worked my legs heavy.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 250 lbs for 30 reps - aB
Set 2 - 205 lbs for 25 reps - aD
Set 3 - 250 lbs for 30 reps - aB
Set 4 - 205 lbs for 25 reps - aD
Set 5 - 250 lbs for 30 reps - aB
Set 6 - 205 lbs for 25 reps - aD
Exercise 3: Leg Press
Set 1 - 4 plates each side for 20 reps
Set 2 - 5 plates each side for 20 reps
Set 3 - 6 plates each side for 20 reps
Set 4 - 8 plates each side for 15 reps
Set 5 - 10 plates each side for 12 reps
Set 6 - 12 plates each side for 10 reps
Set 7 - 13 plates each side for 10 reps
Set 8 - 13 plates each side with an additional plate on top for 8 reps
Set 9 - 10 plates on each side for a set of 15
Set 10 - 8 plates on each side for a set of 20
Set 11 - 6 plates on each side for a set of 22 (failure)

The workout took about 50 mins.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups green beans
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw spinach (w/lemon juice)
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

 

[ScottyDoc]

FYI... I noticed on some of my posts I sometimes do and sometimes don't mention my diet on my REST DAY. I wanted everyone to know I keep my diet pretty much the exact same, if I change anything it would be less carbs as in no oatmeal or only one meal with oatmeal based on how I feel, sorry, am doing my best to keep this log as perfectly accurate as I possibly can!

 

[ScottyDoc]

Oh... One more thing, I am about to take my new photos tonight. Is there any FinaFlex product that someone wants me to hold up in the photos to prove the time frame?

 

[soontobbeast]

how has your BF% and weight changed?

 

[ScottyDoc]

SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Sponsored Trial: by... Albert Scott, D.C.
Today’s Date: 08-23-2010 (End of week 3)

3rd & 4th week’s weight / measurements / stats update (comparison)

3rd week Stats: 4th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 226 lbs Bodyweight - 229 lbs
Lean Body Mass - 193.6 lbs Lean Body Mass - 198.0 lbs
Fat Mass - 32.4 lbs Fat Mass - 31.0 lbs
Body Fat % - 14.5% Body Fat % - 13.4%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 16.0 in. Neck - 16.0 in.
Shoulders - 53.0 in. Shoulders - 53.5 in.
Chest - 44.5 in. Chest - 45.0 in.
Abdomen - 39.5 in. Abdomen - 39.0 in.
Waist - 38.8 in. Waist - 37.0 in.
Hips - 43.0 in. Hips - 43.0 in.
Bicep (R) - 14.5 Bicep (R) - 14.5
Thigh (R) - 23.0 Thigh (R) - 23.0
Calfs (R) - 16.25 Calfs (R) - 16.25

 

[ScottyDoc]

Day 23: 08-24-2010

Today I worked my shoulders, trapezius, & gastroc muscles.
Exercise 1: Superset lateral with rear deltoid flies/raises
Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 18 reps rear
Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 16 lateral
Set 3 - 20 lbs for 15 reps lateral superset with 25 lbs for 15 rear
Set 4 - 25 lbs for 17 reps rear superset with 20 lbs for 12 lateral
Exercise 2: db shoulder presses: (1st 4 sets = warm-up)
Set 1 - 30 lbs for 20 reps
Set 2 - 40 lbs for 20 reps
Set 3 - 50 lbs for 20 reps
Set 4 - 60 lbs for 15 reps
Set 5 - 70 lbs for 12 reps
Set 6 - 80 lbs for 10 reps
Set 7 - 80 lbs for 8 reps
Set 8 - 80 lbs for 8 reps
Set 9 - 60 lbs for 12 reps
Set 10 - 50 lbs for 16 reps (failure)
Exercise 3: Nautilus Shoulder press machine
Set 1 - 100 lbs for 21 reps
Set 2 - 100 lbs for 18 reps
Set 3 - 100 lbs for 16 reps
Exercise 4: Cable lateral delts (crossover)
Set 1 - 20 lbs for 20 reps
Set 2 - 20 lbs for 17 reps
Set 3 - 20 lbs for 15 reps
Exercise 5: Cable rear delts (with tricep rope)
Set 1 - 55 lbs for 20 reps
Set 2 - 55 lbs for 18 reps
Set 3 - 55 lbs for 17 reps
Exercise 7: Calf raises (hack squat machine)
Set 1 - 3 plates each side for 25 reps (toes in)
Set 2 - 3 plates each side for 23 reps (toes out)
Set 3 - 4 plates each side for 20 reps (toes in)
Set 4 - 4 plates each side for 18 reps (toes out)
Set 5 - 5 plates each side for 13 reps (toes in)
Set 6 - 5 plates each side for 9 reps (toes out)

The workout took about 1 hour & 5 mins, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.

Diet: (diet was a little off today, but didn’t cheat, just missed a meal & would have preferred to not have to replace a meal with a protein shake)
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 2 scoops Finaflex Whey Max with water
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 1.5 gallons water

 

[warsteiner]

SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Sponsored Trial: by... Albert Scott, D.C.
Today’s Date: 08-23-2010 (End of week 3)

3rd & 4th week’s weight / measurements / stats update (comparison)

3rd week Stats: 4th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 226 lbs Bodyweight - 229 lbs
Lean Body Mass - 193.6 lbs Lean Body Mass - 198.0 lbs
Fat Mass - 32.4 lbs Fat Mass - 31.0 lbs
Body Fat % - 14.5% Body Fat % - 13.4%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 16.0 in. Neck - 16.0 in.
Shoulders - 53.0 in. Shoulders - 53.5 in.
Chest - 44.5 in. Chest - 45.0 in.
Abdomen - 39.5 in. Abdomen - 39.0 in.
Waist - 38.8 in. Waist - 37.0 in.
Hips - 43.0 in. Hips - 43.0 in.
Bicep (R) - 14.5 Bicep (R) - 14.5
Thigh (R) - 23.0 Thigh (R) - 23.0
Calfs (R) - 16.25 Calfs (R) - 16.25

Bigger in the chest and shoulders but reductions in the waist/abs - you can't argue with that! Great progress so far and you results after 12 weeks should be pretty spectacular.

 

[ScottyDoc]

Bigger in the chest and shoulders but reductions in the waist/abs - you can't argue with that! Great progress so far and you results after 12 weeks should be pretty spectacular.

Thank you, I am trying my best!

 

[ScottyDoc]

Day 24: 08-25-2010

Today I worked my back
Exercise 1: Lat pull downs (wide grip)
Set 1 - 100 lbs for 20 reps
Set 2 - 120 lbs for 20 reps
Set 3 - 140 lbs for 20 reps
Set 4 - 160 lbs for 15reps
Set 5 - 180 lbs for 12 reps
Set 6 - 200 lbs for 10 reps
Set 7 - 220 lbs for 10 reps
Set 8 - 220 lbs for 8 reps
Set 9 - 200 lbs for 10 reps
Set 10 - 180 lbs for 12 reps
Exercise 2: Nautilus Lat Pull down (plate loaded)
Set 1 - 3 plates on each side for 10 reps
Set 2 - 3 plates & a quarter on each side for 8 reps
Set 3 - 2 plates & a quarter on each side for 10 reps
Set 4 - 2 plates & a quarter on each side for 10 reps
Exercise 4: Nautilus Seated close grip row (plate loaded)
Set 1 - 4 plates for 10 reps
Set 2 - 4 plates for 8 reps
Set 3 - 3 plates & a quarter for 12 reps
Set 4 - 3 plates & a quarter for 10 reps
Exercise 4: Lat pull downs (close grip)
Set 1 - 145 lbs for 15 reps (5 each side, then 5 straight down to center)
Set 2 - 130 lbs for 15 reps (5 each side, then 5 straight down to center)
Set 3 - 115 lbs for 9 reps (3 each side, then 3 straight down to center) Immediately superset with 100 lbs for 9 reps (3 each side, then 3 straight down to center)
Exercise 5: Nautilus (extremely wide grip / high seated rows)
Set 1 - 140 lbs for 12 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 100 lbs for 15 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.5 gallons water

 

[ScottyDoc]

Day 25: 08-26-2010

Today I worked my chest & calves.
Exercise 1: Incline Nautilus Chest press
Set 1 - 60 lbs for 25 reps
Set 2 - 100 lbs for 20 reps
Set 3 - 140 lbs for 20 reps
Set 4 - 180 lbs for 15 reps
Set 5 - 220 lbs for 12 reps
Set 6 - 240 lbs for 6 reps
Set 7 - 220 lbs for 8 reps
Set 8 - 180 lbs for 10 reps
Exercise 2: Incline cable Pec flys
Set 1 - 40 lbs each side for 12 reps
Set 2 - 40 lbs each side for 10 reps
Set 3 - 30 lbs each side for 15 reps
Set 4 - 30 lbs each side for 12 reps
Exercise 3: Decline cable Pec flys
Set 1 - 50 lbs each side for 15 reps
Set 2 - 50 lbs each side for 12 reps
Set 3 - 50 lbs each side for 10 reps
Set 4 - 40 lbs each side for 12 reps
Exercise 4: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 120 lbs for 10 reps
Set 4 - 100 lbs for 12 reps
Exercise 5: Heavy calf raises on hack squat machine
Set 1 - 3 plates on each side for 20 reps (toes out)
Set 2 - 3 plates on each side for 16 reps (toes in)
Set 3 - 4 plates on each side for 14 reps (toes out)
Set 4 - 4 plates on each side for 13 reps (toes in)
Set 5 - 5 plates on each side for 10 reps (toes out)
Set 6 - 5 plates on each side for 8 reps (toes in)
Set 7 - 3 plates on each side for 15 reps / to failure (toes straight)

The workout took about 1 hour, then I did one hour of cardio (interval training) on the elliptical.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - OH Yeah Protein bar & Syntha-6 Protein drink (pre-mixed) (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cups raw spinach
Meal 5 - 2 cans of light tuna in water & 1.5 cups of green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

 

[ScottyDoc]

Day 26: 08-27-2010

Today I worked my legs light.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 290 lbs for 30 reps - aB
Set 2 - 220 lbs for 25 reps - aD
Set 3 - 290 lbs for 30 reps - aB
Set 4 - 220 lbs for 25 reps - aD
Set 5 - 290 lbs for 30 reps - aB
Set 6 - 220 lbs for 25 reps - aD
Exercise 2: Leg Extensions
Set 1 - 150 lbs for 15 reps (toes in)
Set 2 - 150 lbs for 15 reps (toes out)
Set 3 - 170 lbs for 12 reps (toes in)
Set 4 - 170 lbs for 10 reps (toes out)
Set 5 - 150 lbs for 15 reps (toes in)
Set 6 - 150 lbs for 13 reps (toes out)
Exercise 5: Nautilus Leg Kick Backs (glutes)
Set 1 - 190 lbs each leg for 15 reps
Set 2 - 190 lbs each leg for 15 reps
Set 3 - 190 lbs each leg for 15 reps
Exercise 3: Leg Curls
Set 1 - 100 lbs each leg for 15 reps
Set 2 - 100 lbs each leg for 15 reps
Set 3 - 100 lbs each leg for 12 reps
Set 4 - 100 lbs each leg for 12 reps

The workout took about 45 minutes, then I did one hour of cardio (interval training) on an elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 2 cans of light tuna in water & 1.5 cups raw spinach (w/lemon juice)
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 10 oz baked chicken & 1.5 cup raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 gallons water

 

[soontobbeast]

Day 26: 08-27-2010

Today I worked my legs light.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 290 lbs for 30 reps - aB
Set 2 - 220 lbs for 25 reps - aD
Set 3 - 290 lbs for 30 reps - aB
Set 4 - 220 lbs for 25 reps - aD
Set 5 - 290 lbs for 30 reps - aB
Set 6 - 220 lbs for 25 reps - aD
Exercise 2: Leg Extensions
Set 1 - 150 lbs for 15 reps (toes in)
Set 2 - 150 lbs for 15 reps (toes out)
Set 3 - 170 lbs for 12 reps (toes in)
Set 4 - 170 lbs for 10 reps (toes out)
Set 5 - 150 lbs for 15 reps (toes in)
Set 6 - 150 lbs for 13 reps (toes out)
Exercise 5: Nautilus Leg Kick Backs (glutes)
Set 1 - 190 lbs each leg for 15 reps
Set 2 - 190 lbs each leg for 15 reps
Set 3 - 190 lbs each leg for 15 reps
Exercise 3: Leg Curls
Set 1 - 100 lbs each leg for 15 reps
Set 2 - 100 lbs each leg for 15 reps
Set 3 - 100 lbs each leg for 12 reps
Set 4 - 100 lbs each leg for 12 reps

The workout took about 45 minutes, then I did one hour of cardio (interval training) on an elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 2 cans of light tuna in water & 1.5 cups raw spinach (w/lemon juice)
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 10 oz baked chicken & 1.5 cup raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 gallons water

how do you eat that **** every single day? do you do carbup days?

 

[ScottyDoc]

I just stick to what is easy and I know works, I pretty much eat the same exact thing each and every day, very little variety, allows me to cook and prepare my meals a week in advance. Sometimes you'll see me say that I made something into a salad, but that is about it.... EVERY DAY!!!

 

[ScottyDoc]

Day 27 & 28

Day 27: 08-28-2010

Today I worked my biceps, triceps, forearms, & calves.
Exercise 1: Preacher curl machine
Set 1 - 65 lbs for 20 reps
Set 2 - 95 lbs for 15 reps
Set 3 - 110 lbs for 10 reps
Set 4 - 130 lbs for 6 reps
Set 5 - 130 lbs for 6 reps, immediately followed by 95 lbs for 5 reps (failure)
Exercise 2: Hammer DB curls
Set 1 - 45 lbs for 15 reps
Set 2 - 45 lbs for 12 reps
Set 3 - 35 lbs for 10 reps
Set 4 - 35 lbs for 9 reps
Exercise 3: Single arm cable curls
Set 1 - 50 lbs for 13 reps each arm
Set 2 - 50 lbs for 10 reps each arm
Set 3 - 40 lbs for 11 reps each arm
Set 4 - 40 lbs for 9 reps each arm
Exercise 4: Tricep nose breakers
Set 1 - 75 lbs for 20 reps
Set 2 - 85 lbs for 15 reps
Set 3 - 95 lbs for 12 reps
Set 4 - 115 lbs for 10 reps
Set 5 - 115 lbs for 9 reps
Exercise 5: Rope & Cable tricep press downs
Set 1 - 75 lbs for 13 reps
Set 2 - 75 lbs for 10 reps
Set 3 - 65 lbs for 10 reps
Set 4 - 55 lbs for 12 reps
Exercise 6: Cable tricep extensions
Set 1 - 40 lbs for 10 reps
Set 2 - 40 lbs for 10 reps
Set 3 - 40 lbs for 8 reps
Set 4 - 30 lbs for 11 reps
Exercise 7: Superset reverse grip curls with wrist curls (french curl bar for both)
Set 1 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 2 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 3 - 55 lbs for 12 reps, immediately followed by 45 lbs wrist curls for 15 reps
Set 4 - 45 lbs for 15 reps, immediately followed by 35 lbs wrist curls for 20 reps
Exercise 8: Superset Seated Calf raises & Calf raises (on hack squat machine)
Set 1 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes in)
Set 2 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes out)
Set 3 - 5 plates on seated raises for 10 reps, immediately followed by 5 plates on each side hack squat for 10 reps (toes in)
Set 4 - 4 plates on seated raises for 12 reps, immediately followed by 3 plates on each side hack squat for 12 reps (toes out)

The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 6 oz. London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 6 oz. grilled chicken with 1.5 cups of green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

Day 28: 08-29-2010
Rest Day

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water & 3/4 cup oatmeal
Meal 3 - 6 oz. London Broil with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 6 oz. grilled chicken with 1.5 cups of green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

 

[ScottyDoc]

Day 29: 08-30-2010

Today I worked my legs heavy.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 250 lbs for 30 reps - aB
Set 2 - 205 lbs for 25 reps - aD
Set 3 - 250 lbs for 30 reps - aB
Set 4 - 205 lbs for 25 reps - aD
Set 5 - 250 lbs for 30 reps - aB
Set 6 - 205 lbs for 25 reps - aD
Exercise 3: Leg Press
Set 1 - 2 plates each side for 25 reps
Set 2 - 4 plates each side for 20 reps
Set 3 - 6 plates each side for 20 reps
Set 4 - 8 plates each side for 20 reps
Set 5 - 10 plates each side for 15 reps
Set 6 - 12 plates each side for 10 reps
Set 7 - 13 plates each side for 10 reps
Set 8 - 13 plates each side for 10 reps
Set 9 - 12 plates on each side for a set of 10
Set 10 - 8 plates on each side for a set of 15

The workout took about 45 mins. No Cardio on Heavy Leg Day!

Diet:
Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

 

[ScottyDoc]

SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Sponsored Trial: by... Albert Scott, D.C.
Today’s Date: 08-30-2010 (End of week 4)

4th & 5th week’s weight / measurements / stats update (comparison)

4th week Stats: 5th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 229 lbs Bodyweight - 225 lbs
Lean Body Mass - 198.0 lbs Lean Body Mass - 198.0 lbs
Fat Mass - 31.0 lbs Fat Mass - 27.0 lbs
Body Fat % - 13.4% Body Fat % - 11.8%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 16.0 in. Neck - 16.3 in.
Shoulders - 53.5 in. Shoulders - 53.5 in.
Chest - 45.0 in. Chest - 44.3 in.
Abdomen - 39.0 in. Abdomen - 38.5 in.
Waist - 37.8 in. Waist - 37.5 in.
Hips - 43.0 in. Hips - 43.0 in.
Bicep (R) - 14.5 Bicep (R) - 15.0
Thigh (R) - 23.0 Thigh (R) - 23.25
Calfs (R) - 16.25 Calfs (R) - 16.0

 

[ScottyDoc]

Day 30: 08-31-2010

Today I worked my shoulders, trapezius, & gastroc muscles.
Exercise 1: Cable rear delts (crossover)
Set 1 - 35 lbs for 20 reps
Set 2 - 40 lbs for 20 reps
Set 3 - 45 lbs for 20 reps
Set 4 - 50 lbs for 20 reps
Exercise 2: Cable lateral delts (crossover)
Set 1 - 20 lbs for 20 reps
Set 2 - 25 lbs for 20 reps
Set 3 - 30 lbs for 15 reps
Set 4 - 35 lbs for 15 reps
Exercise 3: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 30 lbs for 20 reps
Set 2 - 40 lbs for 20 reps
Set 3 - 50 lbs for 20 reps
Set 4 - 60 lbs for 20 reps
Set 5 - 70 lbs for 15 reps
Set 6 - 80 lbs for 10 reps
Set 7 - 80 lbs for 10 reps
Set 8 - 80 lbs for 8 reps
Set 9 - 60 lbs for 12 reps
Set 10 50 lbs for 15 reps
Exercise 4: Superset lateral with rear deltoid flies/raises
Set 1 - 25 lbs for 20 reps lateral superset with 30 lbs for 15 reps rear
Set 2 - 30 lbs for 20 reps rear superset with 25 lbs for 15 reps lateral
Set 3 - 25 lbs for 20 reps lateral superset with 25 lbs for 15 rear
Set 4 - 30 lbs for 15 reps rear superset with 25 lbs for 10 lateral
Exercise 7: Calf raises
Set 1 - 170 lbs for 10 reps R calf, 10 reps L calf, another 10 reps R calf, another 10 reps L calf, then immediately 250 for 10 reps both calves.
Set 2 - 150 lbs for 10 reps R calf, 10 reps L calf, another 9 reps R calf, another 9 reps L calf, then immediately 250 for 8 reps both calves.
Set 3 - 130 lbs for 10 reps R calf, 10 reps L calf, another 10 reps R calf, another 10 reps L calf, then immediately 250 for 8 reps both calves.
Set 4 - 110 lbs for 10 reps R calf, 10 reps L calf, another 8 reps R calf, another 8 reps L calf, then immediately 250 for 8 reps both calves.

The workout took about 1 hour & 15 mins, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 30g Protein Oh Yeah Bar
Meal 3 - 10 oz. Baked Chicken with 1.5 cups raw spinach
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 cans of tuna with 1.5 cups of raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 1.5 gallons water

 

[bezoe]

checkin in bro!

good work.. 4 weeks and everything is comin in nice! this inspires me, keep it up!

 

[scope75]

Great work man!!

 

[ScottyDoc]

Thanks guys, it sure feels good when I wake up in the morning and look in the mirror and I can now see a hint of my abs and starting to get really vascular when I'm working out and pumped! I would say I'm past the hard part, because seeing myself getting leaner and leaner almost day to day is motivation enough now!!!

Another thing I'm throwing out there for all, I am amazed that I have not lost any of my lean muscle, I have actually gained 3 lbs from the start. I don't think it is possible for me to get down below 5% BF in my time frame without losing some, but if I can keep my lean body mass 190 lbs or above then I can hit my goal being around or slightly above 200 lbs total weight, which would be... uh... AWESOME!!!

 

[ScottyDoc]

Day 31: 09-01-2010

Today I worked my back muscles.
Exercise 1: Lat pull downs (wide grip)
Set 1 - 100 lbs for 20 reps
Set 2 - 120 lbs for 20 reps
Set 3 - 140 lbs for 15 reps
Set 4 - Body weight pull ups 10 reps (wide grip)
Set 5 - Body weight pull ups 10 reps (close grip)
Set 6 - Body weight pull ups 8 reps (wide grip)
Set 7 - Body weight pull ups 7 reps (close grip)
Set 8 - 200 lbs for 10 reps, immediately followed by 160 lbs for 8 reps, immediately followed by 120 lbs for 15 reps (failure)(wide grip)
Set 9 - 160 lbs for 10 reps, immediately followed by 130 lbs for 10 reps, immediately followed by 100 lbs for 15 reps (failure)(close grip)
Exercise 3: T-Bar Rows (wide grip) (plate loaded)
Set 1 - 3 plates for 10 reps
Set 2 - 2 plates & a quarter for 10 reps
Set 3 - 2 plates and a quarter for 10 reps
Set 4 - 2 plates for 15 reps
Exercise 4: Individual arm Db Rows
Set 1 - 70 lbs for 10 reps per arm
Set 2 - 80 lbs for 10 reps per arm
Set 3 - 90 lbs for 10 reps per arm
Set 4 - 70 lbs for 15 reps per arm
Exercise 5: Wide grip seated machine Rows
Set 1 - 140 lbs for 12 reps
Set 2 - 140 lbs for 10 reps
Set 3 - 120 lbs for 12 reps
Set 4 - 120 lbs for 10 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.
Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. Grilled Chicken with 1.5 cups raw broccoli
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw spinach
Meal 5 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

 

[ScottyDoc]

Day 32: 09-02-2010

Today I worked my chest & calves.
Exercise 1: Decline cable Pec flys
Set 1 - 40 lbs each side for 20 reps
Set 2 - 40 lbs each side for 20 reps
Set 3 - 40 lbs each side for 20 reps
Set 4 - 40 lbs each side for 20 reps
Exercise 2: Incline Nautilus Chest press
Set 1 - 60 lbs for 20 reps
Set 2 - 100 lbs for 20 reps
Set 3 - 140 lbs for 20 reps
Set 4 - 180 lbs for 15 reps
Set 5 - 220 lbs for 12 reps
Set 6 - 240 lbs for 6 reps
Set 7 - 220 lbs for 10 reps
Set 8 - 180 lbs for 15 reps
Exercise 3: Incline cable Pec flys
Set 1 - 40 lbs each side for 12 reps
Set 2 - 40 lbs each side for 10 reps
Set 3 - 30 lbs each side for 15 reps
Set 4 - 30 lbs each side for 12 reps
Exercise 4: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 120 lbs for 10 reps
Set 4 - 100 lbs for 12 reps
Exercise 5: Superset Seated Calf raises & Calf raises (on hack squat machine)
Set 1 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes in)
Set 2 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes out)
Set 3 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes in)
Set 4 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes out)

The workout took about 1 hour, then I did one hour of cardio (interval training) on the elliptical.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - OH Yeah Protein bar & Syntha-6 Protein drink (pre-mixed) (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw brocoli
Meal 4 - OH Yeah Protein bar & Syntha-6 Protein drink (pre-mixed)
Meal 5 - 2 cans of light tuna in water & 1.5 cups raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

 

[epilogue]

Keep up the good work man! Let's see the silver surfer come back! You're already making great progress! I don't know if anyone asked this, but do you not squat?

 

[ScottyDoc]

Keep up the good work man! Let's see the silver surfer come back! You're already making great progress! I don't know if anyone asked this, but do you not squat?

Thanks for the compliment bro, I appreciate it! It is very inspiring to actually start seeing subtle positive changes in my physique from day to day!

Squats? Dude, wish I could, I would probably be more successful in getting my legs to grow, which I like their shape, but with my height, wish they had a little more mass to them. I had a pretty bad injury of my iliotibial band, one of your hip flexors. Anyway, I didn't work on it, re-hab it, etc. and I am a chiropractor and I x-rayed it a few years ago and it has started to calcify even. So anything that requires strenuous use of my stabilizers in my legs (iliotibial band being one of them) leaves me in a weird uncomfortable state in that area, affecting my balance, gait, and mobility for a week or more. With all this being said, I gave up on squats and have not had any pain, discomfort or issues with my iliotibial band since. So there you have it, my long-winded version, LOL!

 

[ScottyDoc]

Day 33: 09-03-2010

Today I worked my legs light.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 290 lbs for 30 reps - aB
Set 2 - 220 lbs for 25 reps - aD
Set 3 - 290 lbs for 30 reps - aB
Set 4 - 220 lbs for 25 reps - aD
Set 5 - 290 lbs for 30 reps - aB
Set 6 - 220 lbs for 25 reps - aD
Exercise 2: Leg Extensions
Set 1 - 150 lbs for 15 reps (toes in)
Set 2 - 150 lbs for 15 reps (toes out)
Set 3 - 170 lbs for 15 reps (toes in)
Set 4 - 170 lbs for 15 reps (toes out)
Set 5 - 170 lbs for 15 reps (toes in)
Set 6 - 170 lbs for 15 reps (toes out)
Exercise 3: Leg Curls
Set 1 - 100 lbs each leg for 15 reps
Set 2 - 100 lbs each leg for 15 reps
Set 3 - 100 lbs each leg for 12 reps
Set 4 - 100 lbs each leg for 12 reps
Exercise 4: Nautilus Leg Kick Backs (glutes)
Set 1 - 190 lbs each leg for 15 reps
Set 2 - 190 lbs each leg for 15 reps
Set 3 - 190 lbs each leg for 15 reps

The workout took about 45 minutes, then I did one hour of cardio (interval training) on an elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal (post workout)
Meal 3 - 2 cans of light tuna in water & 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 10 oz baked chicken & 1.5 cup raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 gallons water

 

[SuperRook]

Wow bro that is quite a difference in only one month!

Keep it up man...I hope to cut down my bf in the coming months as well

 

[ScottyDoc]

Day 34 & 35

Day 34: 09-04-2010

Today I worked my biceps, triceps, forearms, & calves.
Exercise 1: Preacher curl machine
Set 1 - 95 lbs for 15 reps
Set 2 - 110 lbs for 15 reps
Set 3 - 130 lbs for 10 reps
Set 4 - 130 lbs for 8 reps
Set 5 - 110 lbs for 6 reps, immediately followed by 95 lbs for 7 reps (failure)
Exercise 2: Tricep nose breakers
Set 1 - 85 lbs for 20 reps
Set 2 - 105 lbs for 20 reps
Set 3 - 115 lbs for 15 reps
Set 4 - 115 lbs for 12 reps
Set 5 - 115 lbs for 12 reps
Exercise 3: Superset Hammer Cable rope curls with Tricep Cable rope presses
Set 1 - 65 lbs for 20 rep (curls), immediately followed by 85 lbs for 20 reps (presses)
Set 2 - 65 lbs for 15 rep (curls), immediately followed by 85 lbs for 15 reps (presses)
Set 3 - 65 lbs for 15 rep (curls), immediately followed by 85 lbs for 15 reps (presses)
Set 4 - 65 lbs for 12 rep (curls), immediately followed by 85 lbs for 12 reps (presses)
Exercise 4: Superset Single arm cable bicep curls with Single arm Cable tricep extensions
Set 1 - 40 lbs each arm curls for 20 reps, immediately followed by 30 lbs extensions for 120 reps
Set 2 - 40 lbs each arm curls for 15 reps, immediately followed by 30 lbs extensions for 15 reps
Set 3 - 40 lbs each arm curls for 15 reps, immediately followed by 30 lbs extensions for 15 reps
Set 4 - 40 lbs each arm curls for 12 reps, immediately followed by 30 lbs extensions for 12 reps
Exercise 5: Superset Seated Calf raises & Calf raises (on hack squat machine)
Set 1 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes in)
Set 2 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes out)
Set 3 - 5 plates on seated raises for 10 reps, immediately followed by 5 plates on each side hack squat for 10 reps (toes in)
Set 4 - 4 plates on seated raises for 12 reps, immediately followed by 3 plates on each side hack squat for 12 reps (toes out)

The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a cross-fit elliptical machine. Also went hiking for approx. 6 miles in the mountains with my wife later that day!

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 8 oz. grilled london broil with 1.5 cups of green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

Day 35: 09-05-2010
Rest Day Did go hiking again with wife & daughter for approximately 5 miles total.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water & 3/4 cup oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water
Meal 3 - 6 oz. London Broil with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 6 oz. grilled chicken with 1.5 cups of green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

 

[ScottyDoc]

Day 36: 09-06-2010

Today I worked my legs heavy.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 250 lbs for 30 reps - aB
Set 2 - 205 lbs for 25 reps - aD
Set 3 - 250 lbs for 30 reps - aB
Set 4 - 205 lbs for 25 reps - aD
Set 5 - 250 lbs for 30 reps - aB
Set 6 - 205 lbs for 25 reps - aD
Exercise 3: Leg Press
Set 1 - 4 plates each side for 20 reps
Set 2 - 6 plates each side for 20 reps
Set 3 - 8 plates each side for 20 reps
Set 4 - 10 plates each side for 15 reps
Set 5 - 12 plates each side for 10 reps
Set 6 - 13 plates each side for 10 reps
Set 7 - 13 plates each side for 10 reps
Set 8 - 11 plates each side for 12 reps
Set 9 - 9 plates on each side for a set of 15
Set 10 - 7 plates on each side for a set of 20

The workout took about 45 mins. No cardio!

Diet:
Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups green beans
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 10 oz. grilled chicken with 1 cup raw spinach & 2 cups romaine lettuce & 2 tbspn of extra virgin olive oil and 1/4 cup lemon juice with seasons to make chx salad
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

 

[ScottyDoc]

Wow bro that is quite a difference in only one month!

Keep it up man...I hope to cut down my bf in the coming months as well

Thanks bro... U can definitely do it! This will be my second time going from chubby to lean and & mean, it takes hard work & discipline, more with diet than anything else! Seriously, most of us have great work outs and really as far as working out is concerned consistency is the biggest key! Diet is 80% of how you look, an unfortunate fact for a endomorph (fat carrier) like myself! Just remember, whatever program you decide to do, stay strict and remember it will take anywhere from 2 wks to 1 month for you to actually really see the results in the mirror... "we are all our own worse critics!" Good Luck & thanks for the vote of confidence!

 

[ScottyDoc]

Day 37: 09-07-2010

Today I worked my shoulders muscles.
Exercise 1: Cable lateral delts (crossover)
Set 1 - 20 lbs for 20 reps
Set 2 - 25 lbs for 17 reps
Set 3 - 30 lbs for 15 reps
Set 4 - 25 lbs for 20 reps
Exercise 2: Cable rear delts (crossover)
Set 1 - 40 lbs for 20 reps
Set 2 - 45 lbs for 18 reps
Set 3 - 50 lbs for 17 reps
Set 4 - 55 lbs for 15 reps
Exercise 1: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 35 lbs for 20 reps
Set 2 - 45 lbs for 20 reps
Set 3 - 55 lbs for 20 reps
Set 4 - 65 lbs for 15 reps
Set 5 - 75 lbs for 12 reps
Set 6 - 75 lbs for 10 reps
Set 7 - 75 lbs for 12 reps (assisted by spotter)
Set 8 - 55 lbs for 17 reps
Set 9 - 55 lbs for 15 reps (failure)
Exercise 2: Superset lateral with rear deltoid flies/raises
Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 18 reps rear
Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 15 lateral
Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 14 rear
Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 11 lateral
Exercise 3: Nautilus Shoulder press machine
Set 1 - 100 lbs for 20 reps
Set 2 - 100 lbs for 18 reps
Set 3 - 80 lbs for 20 reps
Set 4 - 80 lbs for 20 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit cardio machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
Meal 2 - OH YEAH protein bar
Meal 3 - 8 oz. Grilled Chicken with 1.5 cups raw brocoli
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - OH YEAH protein bar
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

 

[JohnBrinks]

Im still watching man. When you start carbo cycling the fat will fall off and youll wish you started doing it erlier.

Id do it completely the other way round. Id start off by carb cycling and then run it into a low carb diet at the end of a cycle. Then slowly up the protien but making sure Im not ingesting too much protien because If you eat too much for your individual body the fat loss will stall. But then even on a low carb diet you should have one high carb meal a week to keep the metabolic process from going to sleep. Go on a detox aswell ...

 

[ScottyDoc]

Im still watching man. When you start carbo cycling the fat will fall off and youll wish you started doing it erlier.

Id do it completely the other way round. Id start off by carb cycling and then run it into a low carb diet at the end of a cycle. Then slowly up the protien but making sure Im not ingesting too much protien because If you eat too much for your individual body the fat loss will stall. But then even on a low carb diet you should have one high carb meal a week to keep the metabolic process from going to sleep. Go on a detox aswell ...

The Detox is an excellent idea, I don't want to stray from what the guy handling my diet is telling me, but I will definitely start detoxing, he says so far no need to start carb cycling, he is happy with me losing 1% body fat per week for now! But I appreciate all your advice, eating a ton of cinnamon with every sweet/splenda added or protein shakes and adding a ton of cayenne pepper to all my salty meals, so thanks a bunch!

 

[ScottyDoc]

SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Sponsored Trial: by... Albert Scott, D.C.
Today’s Date: 09-06-2010 (End of week 5)

5th & 6th week’s weight / measurements / stats update (comparison)

5th week Stats: 6th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 225 lbs Bodyweight - 224 lbs
Lean Body Mass - 198.0 lbs Lean Body Mass - 199.0 lbs
Fat Mass - 27.0 lbs Fat Mass - 25.0 lbs
Body Fat % - 11.8% Body Fat % - 11.0%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 16.3 in. Neck - 15.8 in.
Shoulders - 53.5 in. Shoulders - 51.8 in.
Chest - 44.3 in. Chest - 44.5 in.
Abdomen - 38.5 in. Abdomen - 38.3 in.
Waist - 37.5 in. Waist - 36.5 in.
Hips - 43.0 in. Hips - 41.8 in.
Bicep (R) - 15.0 Bicep (R) - 14.5
Thigh (R) - 23.25 Thigh (R) - 24.0
Calfs (R) - 16.0 Calfs (R) -16.5

 

[raulob72]

Man you are getting there!!

 

[james333]

nice thread, interesting choice for diet, think your abit over 11% in my opinion.

 

[manbeast31]

awesome progress so far keep it up !arty:

 

[ScottyDoc]

Day 38: 09-08-2010

Today I worked my back muscles & Calves.
Exercise 1: Lat pull downs (wide grip)
Set 1 - 100 lbs for 20 reps
Set 2 - 120 lbs for 20 reps
Set 3 - Body weight pull ups 10 reps (wide grip)
Set 4 - Body weight pull ups 10 reps (close grip)
Set 5 - Body weight pull ups 8 reps (wide grip)
Set 6 - Body weight pull ups 7 reps (close grip)
Set 7 - 220 lbs for 8 reps, immediately followed by 180 lbs for 7 reps, immediately followed by 140 lbs for 11 reps (failure)(wide grip)
Set 9 - 160 lbs for 10 reps, immediately followed by 130 lbs for 10 reps, immediately followed by 100 lbs for 15 reps (failure)(close grip)
Exercise 2: T-Bar Rows (wide grip) (plate loaded)
Set 1 - 3 plates for 12 reps
Set 2 - 3 plates for 10 reps
Set 3 - 3 plates for 10 reps
Set 4 - 3 plates for 8 reps immediately followed by 2 plates for 12 reps (failure)
Exercise 3: Individual arm Db Rows
Set 1 - 70 lbs for 10 reps per arm
Set 2 - 80 lbs for 10 reps per arm
Set 3 - 90 lbs for 10 reps per arm
Set 4 - 70 lbs for 15 reps per arm
Exercise 4: Wide grip seated machine Rows
Set 1 - 140 lbs for 12 reps
Set 2 - 140 lbs for 10 reps
Set 3 - 120 lbs for 12 reps
Set 4 - 120 lbs for 10 reps
Exercise 5: Superset Seated Calf raises & Calf raises (on hack squat machine)
Set 1 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes in)
Set 2 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes out)
Set 3 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes in)
Set 4 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes out)

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with 3/4 cup oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 2 cans of light tuna in water with 1.5 cups raw broccoli
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw spinach
Meal 5 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water