12 wk pre-contest transformation

Page 3 of 8 First 12345 ... Last

  1. 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)


  2. 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
    •   
       


  3. 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

  4. 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

  5. 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!
    •   
       


  6. 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?

  7. how has your BF% and weight changed?
    For me, the action IS the juice.

  8. 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




  9. 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

  10. 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.

  11. 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!

  12. 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

  13. 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

  14. 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

  15. 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.

  16. 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!!!

  17. 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

  18. 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

  19. 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




  20. 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

  21. checkin in bro!

    good work.. 4 weeks and everything is comin in nice! this inspires me, keep it up!
    Suffer now.. and live like a champion later.

  22. Great work man!!

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

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

  24. Day 31: 09-01-2010

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

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

  25. Day 32: 09-02-2010

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

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

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

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

  27. Quote Originally Posted by epilogue View Post
    Keep up the good work man! Let's see the silver surfer come back! You're already making great progress! I don't know if anyone asked this, but do you not squat?
    Thanks for the compliment bro, I appreciate it! It is very inspiring to actually start seeing subtle positive changes in my physique from day to day!

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

  28. Day 33: 09-03-2010

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

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

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

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

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

  30. Day 34 & 35

    Day 34: 09-04-2010

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

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

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

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

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

      
     

Similar Forum Threads

  1. Body Transformation Contest
    By Jayhawkk in forum Company Promotions
    Replies: 195
    Last Post: 09-09-2006, 06:27 PM
  2. Body Transformation Contest
    By Jayhawkk in forum General Chat
    Replies: 0
    Last Post: 06-16-2006, 08:12 PM
  3. Interboard Transformation Contest
    By willieman in forum General Chat
    Replies: 1
    Last Post: 12-17-2004, 09:48 AM
Log in
Log in