12 wk pre-contest transformation

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  1. Day 13: 08-14-2010

    I went kayaking all day today.

    Diet:

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

    Day 14: 08-15-2010

    Sunday, rest day.

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

    All through the day completed 2.0+ gallons water


  2. Day 15: 08-16-2010

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

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

    The workout took about 40 minutes.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max
    Meal 2 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal (post workout)
    Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
    Meal 4 - 2 cans of light tuna in water & 1 cup green beans
    Meal 5 - 6 egg whites & 1 yolk & 1 can of light tuna in water & 1.5 cup raw spinach (w/lemon juice)
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2 gallons water
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  3. SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
    Start Date: 08-02-2010
    Sponsored Trial: by... Albert Scott, D.C.
    Today’s Date: 08-016-2010 (End of week 2)

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

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

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

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


  4. Day 16: 08-17-2010

    Today I worked my shoulders, & gastroc muscles.

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

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

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

  5. great detailed log. Good work. Can notice the difference in the photos already. You might just reach your goals. Keep it up.
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  6. Quote Originally Posted by wood23 View Post
    great detailed log. Good work. Can notice the difference in the photos already. You might just reach your goals. Keep it up.
    Thank you, like I have been saying all along, if you are gonna go for something... GO BIG! Whether I hit my exact goal or come close, I will not go out without a fight! Again, thanks for the encouragement & compliment on my log!

  7. Day 17: 08-18-2010

    Today I worked my back.

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

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

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

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

    This thread has potential to be truly awesome!

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

  9. Quote Originally Posted by mikeyb123 View Post
    Wow! What a thread! I love the fact that the first page is everyone slating you and then it suddenly becomes clear to everyone that you are not some noob with an unreachable dream!

    This thread has potential to be truly awesome!

    I feel all inspired! Subbed, good luck! Prove the haters wrong!
    Yeah, I've noticed this as well. With the new pics from week 3 the doubters have suddenly disappeared.

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

  10. Quote Originally Posted by mikeyb123 View Post
    Wow! What a thread! I love the fact that the first page is everyone slating you and then it suddenly becomes clear to everyone that you are not some noob with an unreachable dream!

    This thread has potential to be truly awesome!

    I feel all inspired! Subbed, good luck! Prove the haters wrong!
    All I can say guys is... Thank you & I am doing my absolute best to Walk the walk, because anyone can Talk the talk!!!

  11. 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)

  12. 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

  13. 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

  14. 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

  15. 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!

  16. 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?

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

  18. 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




  19. 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

  20. 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.

  21. 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!

  22. 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

  23. 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

  24. 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

  25. Quote Originally Posted by ScottyDoc View Post
    Day 26: 08-27-2010

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

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

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

    All through the day completed 2 gallons water
    how do you eat that **** every single day? do you do carbup days?
    For me, the action IS the juice.
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