12 wk pre-contest transformation - AnabolicMinds.com - Page 2

12 wk pre-contest transformation

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  1. Senior Member
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    Quote Originally Posted by ScottyDoc View Post
    OK, first off this is not electric impedance Body Fat testing, as I stated before, it is a computer calculation that utilizes: height, weight, 7 point caliper measurement sites and the body measurements I have listed. Next, who in the world said I was eating 1,100 calories a day??? When I calculated my calories I came up with somewhere in the range of 2,200 calories give or take 100. Finally, I am not skewing my #'s, I get measured from the same trainer and I log them, if they are off, then they will be consistently off and lets just see how this turns out, lets let the final weight, measurements, percentages, & pictures do the real talking! One more thing, if anyone thinks I am using old pictures and I'm bigger or leaner now in order to make it look better, just tell me something you would like me to hold in a picture, I'll hold something different each week to prove the time frame is accurate. I'm not 100% sure how all this will turn out, but one thing I can say is I'm being both extremely detailed and completely honest! Thank You and enjoy the rest of my trial!

    AL - ScottyDoc
    i apologize that i mistakenly thought you were on a 1100 cal diet. you were perceived as putting up physiologically impossible body recompositioning numbers - this, coupled with your extremely aggressive goals, made me skeptical. however, you appear to be a disciplined contender. keep at it and good luck!
    For me, the action IS the juice.

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    Quote Originally Posted by bezoe View Post
    Another possible explanation is that with the addition of a lot of water and AAS, there may be some some water retention in the muscles, thus increasing FFM- fat free mass, which would create a false reading and make it look like muscle gain.

    easy to put on 3 pounds of water early in a cycle
    Smartest response Ive seen on Anabolic minds.com constructive aswell. Wel done. What a good point, ppl drink more water to flush out fat while cutting, your body will fill up with water, but its a good thing. But this will only take two or three days.

    Take a picture with your finaflex whey max tub.

    Whats happening??
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    Day 11: 08-12-2010

    Today I am working my biceps, forearms, & chest, so I can do light legs on Friday and have Saturday free to go Kayaking. Also, I began my workout with 10 mins on the Torso cycle again to warm up my shoulders and upper body.

    Today I worked my chest & biceps, & forearms
    Exercise 1: Incline Nautilus Chest press
    Set 1 - 100 lbs for 20 reps
    Set 2 - 140 lbs for 20 reps
    Set 3 - 180 lbs for 15 reps
    Set 4 - 200 lbs for 12 reps
    Set 5 - 220 lbs for 8 reps
    Set 6 - 220 lbs for 8 reps, immediately followed by 180 lbs for 10 reps (failure)
    Exercise 2: Incline cable Pec flys
    Set 1 - 35 lbs each side for 20 reps
    Set 2 - 45 lbs each side for 18 reps
    Set 3 - 50 lbs each side for 15 reps
    Set 4 - 50 lbs each side for 15 reps
    Exercise 3: 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
    Set 4 - 140 lbs for 10 reps, immediately followed by 100 lbs for 9 reps (failure)
    Exercise 4: Decline cable Pec flys
    Set 1 - 35 lbs each side for 20 reps
    Set 2 - 45 lbs each side for 15 reps
    Set 3 - 45 lbs each side for 15 reps
    Set 4 - 45 lbs each side for 11 reps, immediately followed by 30 lbs each side for 11 reps (failure)
    Exercise 5: Preacher curl machine
    Set 1 - 50 lbs for 20 reps
    Set 2 - 80 lbs for 20 reps
    Set 3 - 110 lbs for 12 reps
    Set 4 - 130 lbs for 10 reps
    Set 5 - 130 lbs for 8 reps, immediately followed by 95 lbs for 6 reps (failure)
    Exercise 6: Db hammer curls
    Set 1 - 35 lbs each arm for 15 reps
    Set 2 - 35 lbs each arm for 15 reps
    Set 3 - 35 lbs each arm for 12 reps
    Set 4 - 35 lbs each arm for 10 reps, immediately followed by 25 lbs each arm for 10 reps
    Exercise 7: Single arm cable bicep curls
    Set 1 - 40 lbs each arm curls for 15 reps
    Set 2 - 40 lbs each arm curls for 13 reps
    Set 3 - 40 lbs each arm curls for 11 reps
    Set 4 - 40 lbs each arm curls for 10 reps
    Exercise 8: Forearms
    4 sets of curling up a weight on a rope, 15 lbs, then immediately letting it down and curling it the opposite way, then immediately back again the original way, then immediately back again the reverse way (hitting both the wrist flexors & extensors)

    The workout took about 1 hour & 15 minutes, 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 & 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 brocoli
    Meal 4 - 2 cans of light tuna in water & 2 cups raw spinach
    Meal 5 - Salad with 6 egg whites, 1 yolk, 2 cans of tuna & 4 cups of romaine lettuce
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.5 gallons water
    •   
       

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    Day 12: 08-13-2010

    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 - 110 lbs each leg for 10 reps, immediately followed by 70 lbs each leg for 15 reps
    Exercise 4: Leg Extensions
    Set 1 - 150 lbs for 15 reps (toes in)
    Set 2 - 150 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 - 130 lbs for 15 reps (toes in)
    Set 6 - 130 lbs for 15 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

    The workout took about 40 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 @ 4.5 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 - 8 oz. grill chicken breast with 1.5 cups raw spinach
    Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
    Meal 5 - Omlet with 6 egg whites, 1 yolk, 2 cans of light tuna in water & 1.5 cup raw spinach (w/lemon juice) on top of omlet
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.5 gallons water
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    i like the diet format.. the "stairstepper-like" machine sounds like an elliptical

    nice numbers on the nautilis press... do you use free weights for chest at all?
    Suffer now.. and live like a champion later.
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    Quote Originally Posted by JohnBrinks View Post
    Smartest response Ive seen on Anabolic minds.com constructive aswell. Wel done. What a good point, ppl drink more water to flush out fat while cutting, your body will fill up with water, but its a good thing. But this will only take two or three days.

    Take a picture with your finaflex whey max tub.

    Whats happening??
    Thanks bro.. im sure if you look around a bit more, youll see many intelligent posts as there are some very knowledgable individuals on this forum
    Suffer now.. and live like a champion later.
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    Quote Originally Posted by bezoe View Post
    i like the diet format.. the "stairstepper-like" machine sounds like an elliptical

    nice numbers on the nautilis press... do you use free weights for chest at all?
    I tore my chest clean off the bone about 3 yrs ago, chest is completely healed and fine, I never go super heavy anymore, not like I used to, lately I have been sticking to machines for chest mainly because ever since I tore my Left Pec, my left shoulder kills me, so I keep it to machines to eliminate any possibilities of losing control and injuring myself again! Besides, the only part of my body I really want to grow is my legs, the rest, once lean, looks fine! I mean I am way past wanting to look like a freak and get huge, I much prefer the lean & mean look, besides, it isn't like I'm small, even when I am lean! Check my pictures and you'll see a pretty scar right where my pec and delt meet, they had to go in and fish out the ligament and use 2 titanium staples to reattach it to my humerus! In hind-sight, tearing my chest was probably a good thing, I know sounds crazy, but I was lifting wayyyy too heavy for my own good, why, I wasn't trying to be a powerlifter, because that is how they taught us at LSU when I played football, hard to break old habits, took a major injury to smarten up. Anyway, it forced me to start lifting lighter and gave me the motivation to change my physique from a larger, fatter self, with lots of power, to a little smaller, much, much leaner self with a lot of stamina! All around, I am in way better shape now, than I was when I was lifting so damn heavy. I just wish my shoulder didn't hurt so damn much! Believe me, you know from previous posts, I know what I am doing, and what I am talking about when it comes to musculoskeletal injuries, but this F*@Ker just won't heal! I even sprained my wrist a few months ago and took like 6 wks off of the gym (another reason why I got so fat and let myself go on top of the new marriage) and it still didn't heal! It might just be one of those injuries that I will have to ride out as long as possible and inevitably have to have surgery. Oh well, is what it is, right now I'm just doing the best I can with what I have! Oh, & it is a type of elliptical machine, just new and different than any other I had ever seen, I love that damn thing, it works every muscle in my body, I never get sore, pumps that lactic acid right on out, love it, love it, love it!
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    yea i noticed the scar the first time i looked at the pictures.. i remember you talking about a shoulder/chest injury in another thread.

    I think youre doing the smartest thing using machines and not goin too heavy.. hopefully it will strenghten the connective tissue over time and rehab it so you can go a little heavier if desired. Question: what were you doing when you tore it? in the middle of a set? concentric? eccentric?

    Doc, please chunk your post into seperate paragraphs like this! lol
    Suffer now.. and live like a champion later.
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    Quote Originally Posted by bezoe View Post
    yea i noticed the scar the first time i looked at the pictures.. i remember you talking about a shoulder/chest injury in another thread.

    I think youre doing the smartest thing using machines and not goin too heavy.. hopefully it will strenghten the connective tissue over time and rehab it so you can go a little heavier if desired. Question: what were you doing when you tore it? in the middle of a set? concentric? eccentric?

    Doc, please chunk your post into seperate paragraphs like this! lol
    I was going further than I normally go, I was working with some younger guy who was pushing me to continue when my body told me to stop. I got my normal 3 sets of 10, 8, 6 reps incline with 125 dumbells, after warm up of course, but when I normally finish with lighter machine flat and machine decline, I followed him and did 125's dumbells for 2 more sets of flat, then I was using 100's for a last set of 12 reps, and on the 8th rep, with plenty enough strength to finish with 12, I lost control of the dumbells and tried to regain control and BAM... I tore it just like that! It didn't hurt when I tore it, I can only explain that because I tore it off the bone versus ripping/tearing the actual muscle! I mean don't get me wrong, I didn't like the feeling, I knew it was torn, but was only hurting when I moved the wrong way, either way I drove myself to the hospital where they took x-rays, which I knew was stupid, because X-rays can only see bone, not soft tissue, and I knew it was a soft tissue injury. Needless to say, I sought an MRI on my own about a week later and it was completely avulsed/torn, so I knew I needed to see a surgeon to get it fixed and I did, hence the scar! Well that is how it happen and I promise myself it would never happen again, because I knew logically there was no reason to go heavy anymore, but still had that old school mindset that I had to go heavy, when in actuality I could get just as good of a workout going lighter for more reps, and that is how I stupidly had to learn the hard way! Old habits die hard my friend, I mean if you read any real or good bodybuilding testimonies they will always agree that they started off heavy to get the mass, but once they aquired the mass, they grew more and maintained their mass with lighter weight and higher reps, which is now my modo!!!!
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    Quote Originally Posted by bezoe View Post
    Doc, please chunk your post into seperate paragraphs like this! lol
    Yeah... my bad, I tend to ramble and it would make it easier if I spaced out my thoughts, I'll try to work on that, LOL!
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    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
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    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
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    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. *

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    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
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    great detailed log. Good work. Can notice the difference in the photos already. You might just reach your goals. Keep it up.
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    Quote Originally Posted by wood23 View Post
    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!
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    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
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    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!
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    Quote Originally Posted by mikeyb123 View Post
    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.
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    Quote Originally Posted by mikeyb123 View Post
    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!!!
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    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)
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    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
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    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
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    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
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    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!
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    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?
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    how has your BF% and weight changed?
    For me, the action IS the juice.
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    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



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    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
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    Quote Originally Posted by ScottyDoc View Post
    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.
  31. Elite Member
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    Quote Originally Posted by warsteiner View Post
    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!
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    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
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    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
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    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
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    Quote Originally Posted by ScottyDoc View Post
    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?
    For me, the action IS the juice.
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    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!!!
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    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
  38. Elite Member
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    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
  39. Elite Member
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    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



  40. Elite Member
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    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
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    40
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    5,765
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    110762

    Reputation Reputation Reputation

    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
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