12 wk pre-contest transformation

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ScottyDoc

ScottyDoc

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12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Trial: by... Albert Scott

Supplements:
Weeks 1 - 6 using Finaflex 1-Andro (2 capsules twice per day for 6 wks)
Weeks 1 - 12 using Finaflex PCT Revolutions (2 capsules per day for 12 wks)
Weeks 1 - 12 using Finaflex’s ALC+CLA (2 pills three times per day for 6 wks)
Weeks 1 - 12 using Finaflex Whey Max (2 scoops three times per day for 12 wks)
Weeks 7 - 12 using Finaflex’s Epi-P (1 capsules twice per day for 6 wks)
Weeks 7 - 12 using Finaflex’s Pro Xanthine 500-XT (1 capsule twice per day for 6 wks)
Weeks 7 - 12 using Finaflex’s N.O. Ignite (1-2 scoops per day pre workout)

My diet pretty much stays the same day to day (6 meals per day), I personally find it easier that way and it allows me to cook/prepare my meals way in advance. I will be posting daily on my diet, muscles worked, exercises performed & cardiovascular exercises and times, as well as explain any change in above mentioned supplementation &/or dosages if necessary. I will give weekly progress reports, which will include pictures & below measurements:

Starting Stats:
Height - 74 in.
Bodyweight - 237 lbs
Lean Body Mass - 194.6 lbs
Fat Mass - 42.4 lbs
Body Fat % - 17.9%

Measurements: (taken non-flexed)
Neck - 16.5 in.
Shoulders - 55.5 in.
Chest - 46.8 in.
Abdomen - 42.5 in.
Waist - 40 in.
Hips - 43.5 in.
Bicep (R) - 15
Thigh (R) - 22.75
Calfs (R) - 16.1

My goal is not to gain weight, but to maintain as much of the above measured (194.6 lbs) of lean body mass as possible while shedding as much the above measured (42.4 lbs) of fat as humanly possible. Diet & exercise alone will get me down to my desired bodyfat (4-5% BF), but if in doing so I lose a lot of muscle mass then my efforts will be in vain. Therefore, I am basing the success / failure of this trial on the end result of my lean body mass in proportion to my loss of body fat (ie. the more body fat I lose without sacrificing muscle the more successful & vice versa).

http://i971.photobucket.com/albums/ae197/ScottyDoc/12 wk diet picts/AL-Day1-1.jpg

http://i971.photobucket.com/albums/ae197/ScottyDoc/12 wk diet picts/AL-Day1-2.jpg

http://i971.photobucket.com/albums/ae197/ScottyDoc/12 wk diet picts/AL-Day1-3.jpg
 
ScottyDoc

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Day 1: 08-02-2010

Today I worked my shoulders, trapezius, & gastroc muscles.
Exercise 1: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 30 lbs for 25 reps
Set 2 - 40 lbs for 25 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, immediately followed by 60 lbs for 10 reps, immediately followed by 40 lbs for 13 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 - 120 lbs for 20 reps
Set 2 - 120 lbs for 18 reps
Set 3 - 100 lbs for 21 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 (crossover)
Set 1 - 40 lbs for 20 reps
Set 2 - 45 lbs for 18 reps
Set 3 - 45 lbs for 17 reps
Exercise 6: db trap raises (up & back, one motion, not a roll)
Set 1 - 75 lbs for 20 reps
Set 2 - 85 lbs for 20 reps
Set 3 - 100 lbs for 17 reps
Set 4 - 90 lbs for 18 reps
Exercise 7: Calf raises
Set 1 - 150 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 - 130 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 & 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 - 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

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Day 2: 08-03-2010

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 15 reps
Set 5 - 10 plates each side for 12 reps
Set 6 - 11 plates each side for 10 reps
Set 7 - 12 plates each side for 10 reps
Set 8 - 12 plates each side for 10 reps
* Will go up a plate next week *
Exercise 4: Escalator style stair stepper
10 minutes @ level 5 / 20 (slow) but skipping every other step (long, tall, slow strides)

The workout took about 45 mins, not including the 10 mins on the Stepper as described above.

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

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Day 3: 08-04-2010

Today I worked my back, & gastroc muscles.
Exercise 1: Lat pull downs (wide grip)
Set 1 - 100 lbs for 20 reps
Set 2 - 130 lbs for 20 reps
Set 3 - 160 lbs for 15 reps
Set 4 - 190 lbs for 12 reps
Set 5 - 210 lbs for 10 reps
Set 6 - 230 lbs for 6 reps, immediately followed by 190 lbs for 13 reps (failure)
Exercise 2: Lat pull downs (close grip)
Set 1 - 130 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 - 130 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 3: Nautilus Lat Pull down (plate loaded)
Set 1 - 3 plates on each side for 8 reps
Set 2 - 2 plates & a quarter on each side for 12 reps
Set 3 - 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 - 4 plates for 6 reps Immediately superset with 3 plates each side for 5 reps
Exercise 5: Nautilus (extremely wide grip / high seated rows)
Set 1 - 120 lbs for 12 reps
Set 2 - 120 lbs for 10 reps
Set 3 - 100 lbs for 15 reps
Exercise 7: Calf raises (on hack squat machine)
Set 1 - 3 plates on each side for 30 reps (toes in)
Set 2 - 3 plates on each side for 30 reps (toes out)
Set 3 - 4 plates on each side for 20 reps (toes in)
Set 4 - 4 plates on each side for 18 reps (toes out)
Set 5 - 4 plates on each side for 10 reps, then 3 plates on each side for 15 reps, then 2 plates on each side for 10 reps (failure) (toes straight)

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 & 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 - 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

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Day 4: 08-05-2010

Today I worked my chest.
Exercise 1: Incline Nautilus Chest press
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 15 reps
Set 3 - 180 lbs for 12 reps
Set 4 - 200 lbs for 10 reps
Set 5 - 220 lbs for 8 reps
Set 6 - 220 lbs for 6 reps, immediately followed by 180 lbs for 6 reps, immediately followed by 100 for 11 reps (failure)
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 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 4: 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


The workout took about 45 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 in water & salad 2 cups raw spinach, 1 cup raw brocoli, 2 cups romaine lettuce, topped with 1/4 cup of lemon juice & 4 Table spoons extra virgin olive oil.
Meal 5 - skipped / missed
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water
 
ScottyDoc

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Day 5: 08-06-2010

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, immediately followed by 10 reps with 85 lbs (failure)
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, 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 - 8 oz. grilled chicken 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 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

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Day 6: 08-07-2010

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 - 100 lbs each leg for 12 reps
Set 4 - 100 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 12 reps (toes in)
Set 4 - 150 lbs for 12 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 12 reps
Set 3 - 190 lbs each leg for 12 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 @ 4.0 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 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
 
bezoe

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Doc i think youre more than 17% bf.. is that you in your avatar as well? If you have gotten down to that bf before then thats very commendable.

This is a bodybuilding contest? What contest you doing if you dont mind me asking?

Good luck! im in
 
ZamaMan

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Wow 12 weeks is crazy agressive if you want to get down to a semi contest shape. Much higher than 17% bf. Your probably around 25% which means you go alot more fat to lose than you originally planned on. You will probably need to get down to 180 lb start looking good.
Deit looks pretty good so far. Didn't recognize most of your supps. Is the epi you posted ther steroid epi? If so muscle loss will be not even something to worry about as long as your getting your protein and lifting heavy. I would think about dropping your carbs and going into a protein sparing modified fast which essentially means eat only protein. Maybe around 225 grams or so no carbs or fat. Only 1 serving of milk or cottage cheese. Supplement with 1 gram or pottasium pills. Take some calcium, magnisuim and fish oil pills as well.
More Info on this kind of crazy diet can be found on Lyle mcdonalds rapid fat loss handbook. I think it's the only diet that will have a chance at getting you anywhere near contest shape in 12 weeks. Shoot for 2.5 lb of fat loss a week which is crazy but do able with a perfect diet.
Let me know if you need any help
 
UnrealMachine

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^^ zama you are recommending 1100 calories a day of protein and almost no fat/carbs that is insane

i'm not a diet master but i don't think it matters if you're eating all protein or not, 1100 cals a day and you will just shrivel up and die. I sure would. It does not sound healthy. I think a better approach would be doing more cardio rather than starving yourself. Then again i know nothing about contest prep.

but i know going from like 20% bodyfat down to like 5% bodyfat in 3 months isn't going to happen, not without killing yourself with catabolism... I dunno what to say though I do not want to sound negative, it is good to set a high goal but losing over 5% bodyfat a month while maintaining LBM, GOOOOD LUCK
 

gymrat827

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In a muscle and fitness a yr or so back they had a diet which was 85% pro, 10 carb, 5 fat. But the total cals were around 1900-2100 and you were only susposed to run it for 12-14days and return to a higher cal intake.


I would really look into carb cycling, or bouncing between a low carb and low fat diet to confuse your body and keep the fat burning high.
 

PumpDogg

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Gonna have to carb cycle and prolly use pharma cutting agents to drop that much fat bro.. Best of luck to u!!!
 
ZamaMan

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Unreal definetly don't reccomend such an insane diet to most people but if someone with such a large amount of fat to lose in only 12 weeks needs it. Keep in mind carbs and fats are not needed persay. Not to say that they dont have numerous benefits and are nearly crazy to cut out both at the same time but they in the end are extra calories. The minerals I reccommended help fight the cloudy head feel that sucks but you still have issues of lathargy.

I'm not sure if you know who Lyle mcdonald is but he is a diet genius and the one who outlined how to do it well however he hates it and doesn't reccomend it since it often times is not permanent weight loss cause people dot learn to chang they're eatig habits. But he wanted to teach people how to do it safely. But this diet is the only thing that will get him anywhere near any ab definetion in 12 weeks.

Cardio is not reccommended since you would be losing as much fat as possible already. If you want you can incorporate some light cardio for maybe 20 min 3 times a week at most.
 
ZamaMan

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Oh and me and my brother and my dad have all had success with this diet an not lost strengh or noticeable muscle mass while dropping a couple of lb a week.
 
bezoe

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Oh and me and my brother and my dad have all had success with this diet an not lost strengh or noticeable muscle mass while dropping a couple of lb a week.
sounds insane.. never ever heard of this. I say keto and what Pumpdogg suggested: prescription thermal agents like clen and t3. Oh, and of course your anabolics and perfectly calculated caloric deficit.

12 weeks without fat is dangerous. Fatty acids are needed for many physiologic functions in the body.. I can name dozens of them.

It may actually work but its not something I would try personally
 

manbeast31

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not trying to knockyou dude but looking at your pics and measurements your calculation on bady fat is a TAD off
 
ScottyDoc

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Doc i think youre more than 17% bf.. is that you in your avatar as well? If you have gotten down to that bf before then thats very commendable.

This is a bodybuilding contest? What contest you doing if you dont mind me asking?

Good luck! im in
Yes, that is me in the avatar from 2 yrs ago, I did about the same thing I'm doing now, but this time around, when measured, my lean body mass is up about 20lbs, so that is awesome. Reason why I let myself go... lets just say I got married... LOL... enough said right!!! But, I'm back and ready to kick some ass and promise to keep everyone posted every step of the way with measurements, pictures and anything I can possibly measure and log. What am I preparing for, LOL, this is gonna make most people laugh, but here goes: Halloween is my most favorite time of the year, so I finally said enough of being sub-par as far as being ripped and in shape goes, so I made a promise to myself 2yrs ago I would prepare for 6 mos. to get as ripped as I could and I did, I went as the Silver Surfer and won $1,500.00 at a Halloween Costume contest here in ATL, GA. So this year I am going as an Avatar, I got the yellow contacts, I've been letting my hair grow so I can weave in a long ass pony-tail, and I'm going to use the same professional make-up artist I used for the Silver Surfer costume. Anyway, it is a Love/Passion of mine and fun as ****, so here I go! I'll put a couple of pictures from 2 yrs ago when I went as the Silver Surfer, FYI, that is the only reason my head was shaved, I keep my hair short, but not bald!




 
JoHNnyNuTZ

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This dude is my hero!!!!!!!!
 
ScottyDoc

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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: 08-09-2010 (End of week 1)

2nd week’s weight / measurements / stats update

2nd week Stats:
Height - 74 in.
Bodyweight - 234 lbs
Lean Body Mass - 198.4 lbs
Fat Mass - 35.6 lbs
Body Fat % - 15.2%

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

OK, so according to the above statistics, in 1 wk (7 days), I lost 3 lbs of bodyweight, increased my lean body mass by 3.8 lbs, and lowered my fat mass by 6.4 lbs. Although I am extremely pleased with these results, I am not expecting this trend to continue, it is too early in the game to make any assumptions. I personally believe fat was lost and some water weight was moved around (due to supplementation) and re-distributed. The technique used to test me is a computerized generated formula utilizing height, weight, a 7 point caliper measurements, & the above listed tape measurements of the body, therefore there is no precise way to determine water weight & its distribution. I am very confident though that this method of testing is accurate (meaning it will accurately give measurements taken week to week, as in consistent) in order to effectively gauge my progress. Oh, and I am and will continue to be tested by the same trainer, again consistency (Sorry I forgot to mention all that in my very first / initial post as it is important information). Next we have my body measurements where I lost 0.5 inches in my neck, lost 2.5 inches in my shoulders, lost 1.0 inches in my chest, lost 1.5 inches in my abdomen, lost 1.25 inches in my waist, lost 0.0 inches in my hips, gained 0.75 inches in my thigh, and gained 0.15 inches in my calves.


 
ScottyDoc

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Day 7: Day Off / Rest

Day 8: 08-09-2010

Today I worked my shoulders, trapezius, & gastroc muscles.
First off I skipped my traps this week, I plan on only working them every other week as they are one of my stronger body parts and have a negative tendency to over shadow my delts. Next, I began today’s workout with 10 minutes (upper body / shoulder warm up) on a torso cycle (upper body cycle commonly used by those stuck in a wheelchair or who cannot perform cardio using their legs)

Exercise 1: Nautilus Shoulder press machine (1st 2 sets = warm-up)
Set 1 - 80 lbs for 20 reps
Set 2 - 100 lbs for 20 reps
Set 3 - 120 lbs for 17 reps
Set 4 - 140 lbs for 12 reps
Set 5 - 160 lbs for 9 reps
Set 6 - 160 lbs for 6 reps, immediately followed by 120 lbs for 10 reps (failure)
Exercise 2: Superset lateral cable rear deltoid flies/raises with wide grip (rope) cable pulls to nose for rear delts.
Set 1 - 20 lbs for 20 reps lateral superset with 55 lbs for 15 reps rear
Set 2 - 20 lbs for 17 reps lateral superset with 55 lbs for 15 reps rear
Set 3 - 20 lbs for 16 reps lateral superset with 55 lbs for 13 reps rear
Set 4 - 20 lbs for 13 reps lateral superset with 55 lbs for 12 reps rear
Exercise 3: Db Shoulder presses
Set 1 - 40 lbs each hand for 15 reps
Set 2 - 60 lbs each hand for 12 reps
Set 3 - 60 lbs each hand for 10 reps
Set 4 - 60 lbs each hand for 9 reps, immediately followed by 40 lbs each hand for 10 reps
Exercise 4: Cable rear delts (crossover) superset with lateral delt raises with bands (not sure of the poundage on those things, but I used the red band)
Set 1 - 20 lbs each side for 20 reps rear delt, red band for 17 reps lateral delts
Set 2 - red band for 21 reps lateral delts, 25 lbs each side for 15 reps rear delts
Set 3 - 25 lbs each side for 18 reps rear delt, red band for 13 reps lateral delts
Set 4 - red band for 17 reps lateral delts, 25 lbs each side for 14 reps rear delts
Exercise 5: Calf raises (on hack squat machine)
Set 1 - 2 plates on each side for 20 reps (toes in) & 20 reps (toes out)
Set 2 - 3 plates on each side for 15 reps (toes out) & 12 reps (toes in)
Set 3 - 4 plates on each side for 12 reps (toes in) & 9 reps (toes out)
Set 4 - 4 plates on each side for 10 reps (toes out) & 7 reps (toes in)
Set 5 - 5 plates on each side for 13 reps (toes straight)

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 & 3/4 cup oatmeal (post workout)
Meal 3 - 6 oz. Lean London Broil with 1 cups green beans
Meal 4 - 2 cans of light tuna in water & 1.5 cups 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 2.5+ gallons water
 
ScottyDoc

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Day 9: 08-10-2010

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: Precor Squat Machine
Set 1 - 2 plates each side for 20 reps
Set 2 - 4 plates each side for 15 reps
Set 3 - 6 plates each side for 12 reps
Set 4 - 8 plates each side for 10 reps
Set 5 - 9 plates each side for 10 reps
Exercise 4: Leg Press
Set 1 - 8 plates each side for 15 reps
Set 2 - 9 plates each side for 12 reps
Set 3 - 10 plates each side for 15 reps (The 1st 10 unassisted, last 5 self assisted with hands on my knees to failure)
Exercise 5: Escalator style stair stepper
15 minutes @ level 5 / 20 (slow) but skipping every other step (long, tall, slow strides)
* Shoulder has been hurting, so I did 10 minutes on the Torso cycle to loosen it up *

The workout took about 40 mins, not including the 10 mins on the Stepper & 10 mins on the torso cycle as described above.

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. Chicken breast with 1.5 cups green beans
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 green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 gallons water
 
JohnBrinks

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Im in.:clap2:
 
ScottyDoc

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i dont really see alot of lean muscle either
Guys... guys... guys... don't be hating, LOL! I appreciate all your comments & helpful tips, etc. I really do, but I have done this before, I agree this time around I gave myself a little higher goal than last time, but I can do this! Also, I will be carb cycling my last 3 wks. As far as the gyno is concerned mentioned in another post... I am on an anti-estrogen post cycle (Finaflex PCT) all the way through my 12wks and will continue on it for a month after I finish and if I see any hints of anything, I have Letrozole (estrogen blocker) & Cabaser (progesterone blocker) that I can take as necessary! This is not my first rodeo!
 

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Im sub'd bro.. I wanna see you make this thing happen.. You got balls posting up yourself for all to critique!!:beerchug:
 
bezoe

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awesome... thats an impressive physique you had. Gonna be great seeing you re-achieve that, especially with more lean mass expected.

i dont doubt you bro.. with the immense amount of knowledge youve displayed in other threads, im sure you have the wisdom and drive to pull this off... just KEEP it this time lol
 
ScottyDoc

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awesome... thats an impressive physique you had. Gonna be great seeing you re-achieve that, especially with more lean mass expected.

i dont doubt you bro.. with the immense amount of knowledge youve displayed in other threads, im sure you have the wisdom and drive to pull this off... just KEEP it this time lol
Thank You! This time around, I definitely plan on keeping it!
 
ScottyDoc

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Im sub'd bro.. I wanna see you make this thing happen.. You got balls posting up yourself for all to critique!!:beerchug:
Thanks Bro... Whether I hit my mark of dropping 13% body fat in 12wks or not... I'm not going out without a fight! I'm totally pleased with my first week's progress, I'll really take a step back and see where I am at the half-way point, that way I'll have 6wks left in case I need to get a little more extreme/drastic with my cardio/diet/supplements! My goal is to be below 9% at the 6wk half-way point! I promise to keep this log up and with as much detail as possible for all to see!
 

soontobbeast

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you GAINED almost 4lbs of MUSCLE in ONE WEEK on 1100 cals?

not only that but you lost 3 lbs of fat?

i've never had to use this but :

:bsflag:
 

youngandfree

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you GAINED almost 4lbs of MUSCLE in ONE WEEK on 1100 cals?

not only that but you lost 3 lbs of fat?

i've never had to use this but :

:bsflag:

I was wondering the same thing. Somebody's calculations seem off a bit.
 
UnrealMachine

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i can tell from the pictures that he lost fat but it's obvious that the bodyfat % numbers are off. Which is usually the case cuz most methods of measuring bodyfat are just plain unreliable and inaccurate.

Last time i used the electronic impulse BF test it said i was 16% lol... i do not trust those, and i do not trust calipers either. Calipers will do stupid things like peg a chubby guy at 9%. So the only measurement I trust, submersion, is the one that nobody does.
 
ScottyDoc

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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
 
ScottyDoc

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Day 10: 08-011-2010

Today and tomorrow I am working my biceps and triceps into my back and chest workout 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 back, biceps & gastroc 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 20 reps
Set 4 - 160 lbs for 15 reps
Set 5 - 200 lbs for 10 reps
Set 6 - 240 lbs for 6 reps, immediately followed by 180 lbs for 11 reps (failure)
Exercise 2: Nautilus (extremely wide grip / high seated rows)
Set 1 - 140 lbs for 15 reps
Set 2 - 140 lbs for 15 reps
Set 3 - 140 lbs for 15 reps
Exercise 3: Nautilus Seated close grip row (plate loaded)
Set 1 - 3 plates for 15 reps
Set 2 - 4 plates for 10 reps
Set 3 - 3 plates for 15 reps
Exercise 4: Nautilus Lat Pull down (plate loaded)
Set 1 - 3 plates on each side for 8 reps
Set 2 - 2 plates & a quarter on each side for 12 reps
Set 3 - 2 plates & a quarter on each side for 10 reps
Exercise 5: Lat pull downs (close grip)
Set 1 - 130 lbs for 10 reps (5 each side, then 5 straight down to center)
Set 2 - 130 lbs for 10 reps (5 each side, then 5 straight down to center)
Set 3 - 130 lbs for 10 reps (5 each side, then 3 straight down to center)
Exercise 6: Preacher curl machine
Set 1 - 110 lbs for 12 reps
Set 2 - 110 lbs for 10 reps
Set 3 - 110 lbs for 10 reps
Set 4 - 110 lbs for 8 reps
Exercise 7: Db Hammer curls
Set 1 - 35 lbs each arm for 10 reps
Set 2 - 30 lbs each arm for 10 reps
Set 3 - 30 lbs each arm for 8 reps immediately followed by 20 lbs for 10 reps each arm
Exercise 8: Single arm cable bicep curls
Set 1 - 40 lbs each arm for 12 reps
Set 2 - 35 lbs each arm for 10 reps
Set 3 - 30 lbs each arm for 10 reps
Exercise 7: Calf raises (on calf machine)
Set 1 - 170 lbs for 10 reps (each calf at a time) x 3 no break
Set 2 - 150 lbs for 10 reps (each calf at a time) x 3 no break
Set 3 - 130 lbs for 10 reps (each calf at a time) x 3 no break

The workout took about 1 hour & 15 mins, then I did one hour of cardio (interval training) on a tread mill. I did 2 mins @ level 15 incline & 4.2 mph, then 2 mins of level 10 incline @ 4.2 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 & 3/4 cup of oatmeal (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 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
 

raulob72

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:sombrero:Your log is great bro,Keep it up,
 

youngandfree

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Wow 12 weeks is crazy agressive if you want to get down to a semi contest shape. Much higher than 17% bf. Your probably around 25% which means you go alot more fat to lose than you originally planned on. You will probably need to get down to 180 lb start looking good.
Deit looks pretty good so far. Didn't recognize most of your supps. Is the epi you posted ther steroid epi? If so muscle loss will be not even something to worry about as long as your getting your protein and lifting heavy. I would think about dropping your carbs and going into a protein sparing modified fast which essentially means eat only protein. Maybe around 225 grams or so no carbs or fat. Only 1 serving of milk or cottage cheese. Supplement with 1 gram or pottasium pills. Take some calcium, magnisuim and fish oil pills as well.
More Info on this kind of crazy diet can be found on Lyle mcdonalds rapid fat loss handbook. I think it's the only diet that will have a chance at getting you anywhere near contest shape in 12 weeks. Shoot for 2.5 lb of fat loss a week which is crazy but do able with a perfect diet.
Let me know if you need any help

This is where the 1100 calories came from, not the OP.
 

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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: 08-09-2010 (End of week 1)

2nd week’s weight / measurements / stats update

2nd week Stats:
Height - 74 in.
Bodyweight - 234 lbs
Lean Body Mass - 198.4 lbs
Fat Mass - 35.6 lbs
Body Fat % - 15.2%

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

OK, so according to the above statistics, in 1 wk (7 days), I lost 3 lbs of bodyweight, increased my lean body mass by 3.8 lbs, and lowered my fat mass by 6.4 lbs. Although I am extremely pleased with these results, I am not expecting this trend to continue, it is too early in the game to make any assumptions. I personally believe fat was lost and some water weight was moved around (due to supplementation) and re-distributed. The technique used to test me is a computerized generated formula utilizing height, weight, a 7 point caliper measurements, & the above listed tape measurements of the body, therefore there is no precise way to determine water weight & its distribution. I am very confident though that this method of testing is accurate (meaning it will accurately give measurements taken week to week, as in consistent) in order to effectively gauge my progress. Oh, and I am and will continue to be tested by the same trainer, again consistency (Sorry I forgot to mention all that in my very first / initial post as it is important information). Next we have my body measurements where I lost 0.5 inches in my neck, lost 2.5 inches in my shoulders, lost 1.0 inches in my chest, lost 1.5 inches in my abdomen, lost 1.25 inches in my waist, lost 0.0 inches in my hips, gained 0.75 inches in my thigh, and gained 0.15 inches in my calves.


This is the part that doesn't make any sense on paper. Maybe it's just how you worded it. It's impossible to put on 3.8 lbs of lean mass in one week and drop fat mass by 6.4 lbs at the same time. The only possible scenario is yeah you dropped 3 lbs of fat mass and water. I think this is what is tripping us up on how you are presenting it to us. I get that the procedure to determine BF and lean mass may be flawed, and if you are consistent with it, you should see a trend as you go.

It is definitely a lofty goal and wish you luck.
 
Tomahawk88

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Wow lets see how this all turns out is all I can say.

Best of luck scottydoc u def knew how to do it before.
 
bezoe

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This is the part that doesn't make any sense on paper. Maybe it's just how you worded it. It's impossible to put on 3.8 lbs of lean mass in one week and drop fat mass by 6.4 lbs at the same time. The only possible scenario is yeah you dropped 3 lbs of fat mass and water. I think this is what is tripping us up on how you are presenting it to us. I get that the procedure to determine BF and lean mass may be flawed, and if you are consistent with it, you should see a trend as you go.

It is definitely a lofty goal and wish you luck.
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
 

soontobbeast

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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!
 
JohnBrinks

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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??
 
ScottyDoc

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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
 
ScottyDoc

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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
 
bezoe

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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?
 
bezoe

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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
 
ScottyDoc

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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?
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!
 
bezoe

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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 :bigok:
 
ScottyDoc

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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 :bigok:
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!!!!
 
ScottyDoc

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Doc, please chunk your post into seperate paragraphs like this! lol :bigok:
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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