12 wk pre-contest transformation

Page 4 of 6 First ... 23456 Last
  1. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 51: 09-21-2010

    Today I worked my shoulder & trapezius muscles.
    Exercise 1: Superset lateral with rear deltoid flies/raises
    Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 20 reps rear
    Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 16 lateral
    Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 15 rear
    Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 12 lateral
    Exercise 2: db shoulder presses: (1st 3 sets = warm-up)
    Set 1 - 45 lbs for 20 reps
    Set 2 - 55 lbs for 15 reps
    Set 3 - 65 lbs for 10 reps
    Set 4 - 75 lbs for 10 reps
    Set 5 - 85 lbs for 10 reps
    Set 6 - 85 lbs for 9 reps
    Set 7 - 65 lbs for 13 reps (failure)
    Exercise 3: Cable lateral delts (crossover)
    Set 1 - 30 lbs for 20 reps
    Set 2 - 30 lbs for 18 reps
    Set 3 - 30 lbs for 15 reps
    Set 4 - 30 lbs for 15 reps
    Exercise 4: Cable rear delts (crossover)
    Set 1 - 45 lbs for 20 reps
    Set 2 - 50 lbs for 20 reps
    Set 3 - 55 lbs for 20 reps
    Set 4 - 55 lbs for 18 reps
    Exercise 5: Nautilus Shoulder press machine
    Set 1 - 100 lbs for 20 reps
    Set 2 - 100 lbs for 20 reps
    Set 3 - 100 lbs for 18 reps
    Set 4 - 100 lbs for 16 reps
    Exercise 6: Bent over/leaning over incline bench shrugs to hit lower traps
    Set 1 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight
    Set 2 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight
    Set 3 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight

    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 - OH YEAH protein bar
    Meal 3 - 8 oz. Grilled Chicken with 1.5 cups raw brocoli
    Meal 4 - 8 oz. Grilled Chicken with 1.5 cups raw brocoli
    Meal 5 - 12 egg whites no yolks, 2 tbs. extra virgin olive oil, seasoning, lemon juice, 1 cup raw broccoli, 1 cup raw cabbage, 1 cup raw lettuce, 1 cup raw spinach (salad)
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water

  2. newbie2bb
    Guest
    newbie2bb's Avatar

    lucky for u get sponsered ..still subb'd and watching
  3. Registered User
    soontobbeast's Avatar
    Join Date
    May 2009
    Location
    The South
    Posts
    1,813
    Rep Power
    2247

    Quote Originally Posted by ScottyDoc View Post
    I don't mind Clen and I know it would help, but I'm really trying to do it with only "FinaFlex" products, I mean it isn't like it is for a contest or anything and this way when I tell people I did it with FinaFlex products & diet & exercise I will be speaking the truth, besides they are giving me all the Finaflex products I want for FREE to do this trial!
    does this mean you can megadose their underdosed products?

    not saying you are......but maybe that you should?
    For me, the action IS the juice.
    •   
       

  4. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Quote Originally Posted by soontobbeast View Post
    does this mean you can megadose their underdosed products?

    not saying you are......but maybe that you should?
    I guess I could... but I would definitely want to let people know the doses I am really taking so they could duplicate what I am doing! This time around, I think my results are coming along fine! I'm not really looking to get super massive, just rip down and lose as little to no lean muscle mass as possible, and I'm doing incredible so far! This is as big as I have ever been at this lean, the picts you saw me at as the Silver Surfer or my Avatar, those were me weighing in @ 183 lbs and that was only 2 yrs ago!
  5. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
    Start Date: 08-02-2010
    Sponsored Trial: by... Albert Scott, D.C.
    Today’s Date: 09-21-2010 (End of week 7)

    7th & 8th week’s weight / measurements / stats update (comparison)

    7th week Stats: 8th week Stats:
    Height - 74 in. Height - 74 in.
    Bodyweight - 219 lbs Bodyweight - 219 lbs
    Lean Body Mass - 196.0 lbs Lean Body Mass - 197.0 lbs
    Fat Mass - 23.0 lbs Fat Mass - 22.0 lbs
    Body Fat % - 10.6% Body Fat % - 9.9%

    Measurements: (taken non-flexed) Measurements: (taken non-flexed)
    Neck - 16.0 in. Neck - 15.8 in.
    Shoulders - 52.5 in. Shoulders - 52.5 in.
    Chest - 45.0 in. Chest - 44.3 in.
    Abdomen - 37.5 in. Abdomen - 37.0 in.
    Waist - 37.5 in. Waist - 36.5 in.
    Hips - 41.8 in. Hips - 42.3 in.
    Bicep (R) - 14.75 Bicep (R) - 14.75
    Thigh (R) - 23.0 Thigh (R) - 23.75
    Calfs (R) - 16.5 Calfs (R) - 15.75



  6. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 52: 09-22-2010

    Today I worked my back muscles & Calves.
    Exercise 1: Lat pull downs (wide grip)
    Set 1 - 100 lbs for 20 reps
    Set 2 - 120 lbs for 20 reps
    Set 3 - 160 lbs for 15 reps
    Set 4 - 200 lbs for 12 reps
    Set 5 - 240 lbs for 10 reps
    Set 6 - 260 lbs for 8 reps
    Set 7 - 240 lbs for 6 reps immediately followed by 200 lbs for 6 reps, immediately followed by 160 lbs for 6 reps(failure)
    Exercise 2: Lat pull downs (close grip)
    Set 1 - 140 lbs for 15 reps
    Set 2 - 160 lbs for 12 reps
    Set 3 - 160 lbs for 10 reps
    Set 4 - 140 lbs for 13 reps
    Exercise 3: Nautilus wide grip pull downs (plate loaded)
    Set 1 - 3 plates for 12 reps
    Set 2 - 3 plates for 10 reps
    Set 3 - 3 plates for 10 reps
    Exercise 4: Nautilus close grip rows (plate loaded)
    Set 1 - 4 plates for 13 reps
    Set 2 - 4 plates for 11 reps
    Set 3 - 3 plates & a quarter for 10 reps
    Exercise 5: Wide grip seated machine Rows
    Set 1 - 140 lbs for 15 reps
    Set 2 - 140 lbs for 12 reps
    Set 3 - 120 lbs for 15 reps
    Exercise 6: Calf raises (on hack squat machine)
    Set 1 - 4 plates on each side hack squat for 20 reps (toes in)
    Set 2 - 4 plates on each side hack squat for 20 reps (toes out)
    Set 3 - 5 plates on each side hack squat for 15 reps (toes in)
    Set 4 - 5 plates on each side hack squat for 15 reps (toes out)
    Set 5 - 6 plates on each side hack squat for 10 reps (toes in)
    Set 6 - 6 plates on each side hack squat for 10 reps (toes out)

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

    Diet:
    Meal 1 - 12 egg whites no yolks
    Meal 2 - 8oz grilled chicken with 2 cups green beans (post workout)
    Meal 3 - 2 cans of light tuna in water & 1.5 cup raw spinach
    Meal 4 - 8oz grilled chicken with 1.5 cups raw broccoli
    Meal 5 - 2 cans of light tuna in water with 1 cup raw broccoli, 1 cup raw spinach, 1 cup raw cabbage & 1 cup raw lettuce salad with (2 tbspn olive oil & lemon juice & seasonings)
    Meal 6 - missed (not on purpose / fell asleep)
    All through the day completed 2.5 gallons water
  7. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 53: 09-23-2010

    Today I worked my chest.
    Exercise 1: Incline cable pec flys (using incline bench)
    Set 1 - 30 lbs on each side for 15 reps
    Set 2 - 30 lbs on each side for 15 reps
    Set 3 - 30 lbs on each side for 15 reps
    Set 4 - 30 lbs on each side for 15 reps
    Exercise 2: Decline cable Pec flys
    Set 1 - 40 lbs each side for 20 reps
    Set 2 - 45 lbs each side for 20 reps
    Set 3 - 50 lbs each side for 18 reps
    Set 4 - 55 lbs each side for 16 reps
    Exercise 3: 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 - 220 lbs for 12 reps
    Set 5 - 240 lbs for 7 reps
    Set 6 - 220 lbs for 10 reps
    Set 7 - 200 lbs for 15 reps
    Exercise 4: Decline Nautilus Chest press
    Set 1 - 100 lbs for 15 reps
    Set 2 - 120 lbs for 12 reps
    Set 3 - 130 lbs for 9 reps
    Set 4 - 100 lbs for 15 reps
    Exercise 5: Incline cable Pec flys
    Set 1 - 30 lbs each side for 20 reps
    Set 2 - 35 lbs each side for 17 reps
    Set 3 - 35 lbs each side for 14 reps
    Set 4 - 30 lbs each side for 16 reps

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

    Diet:
    Meal 1 - 12 egg whites, no yolks
    Meal 2 - OH Yeah Protein bar (post workout)
    Meal 3 - Syntha-6 Protein drink (pre-mixed)
    Meal 4 - 8oz. Grilled Chicken & 2 cups raw broccoli
    Meal 5 - OH Yeah Protein bar
    Meal 6 - Syntha-6 Protein drink (pre-mixed)
    Meal 7 - 2 cans light tuna in water with 1.5 cups raw spinach
    All through the day completed 2.0 gallons water
  8. Registered User
    manbeast31's Avatar
    Stats
    5'7"  175 lbs.
    Join Date
    Nov 2008
    Age
    32
    Posts
    216
    Rep Power
    179

    nice progress man
  9. Registered User
    JohnBrinks's Avatar
    Stats
    5'11"  170 lbs.
    Join Date
    Aug 2010
    Location
    England
    Age
    30
    Posts
    455
    Rep Power
    351

    starting to look like me dude Im somewhere round 11-13%. I can see you got some nice wings under those arms. You should wear a small buttoned t-Shirt, then when you scratch your opposite shoulder people can see your wing sticking out ;D.
  10. Registered User
    JohnBrinks's Avatar
    Stats
    5'11"  170 lbs.
    Join Date
    Aug 2010
    Location
    England
    Age
    30
    Posts
    455
    Rep Power
    351

    Check out this course Im going to do. I dont have the doasges right yet but its my first course:

    http: // anabolicminds.com/forum/steroids/161234-tri-tren-t.html#post2589245

    I wont be doing this course till next year tho.
  11. Registered User
    soontobbeast's Avatar
    Join Date
    May 2009
    Location
    The South
    Posts
    1,813
    Rep Power
    2247

    Quote Originally Posted by ScottyDoc View Post
    Day 53: 09-23-2010

    Today I worked my chest.
    Exercise 1: Incline cable pec flys (using incline bench)
    Set 1 - 30 lbs on each side for 15 reps
    Set 2 - 30 lbs on each side for 15 reps
    Set 3 - 30 lbs on each side for 15 reps
    Set 4 - 30 lbs on each side for 15 reps
    Exercise 2: Decline cable Pec flys
    Set 1 - 40 lbs each side for 20 reps
    Set 2 - 45 lbs each side for 20 reps
    Set 3 - 50 lbs each side for 18 reps
    Set 4 - 55 lbs each side for 16 reps
    Exercise 3: 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 - 220 lbs for 12 reps
    Set 5 - 240 lbs for 7 reps
    Set 6 - 220 lbs for 10 reps
    Set 7 - 200 lbs for 15 reps
    Exercise 4: Decline Nautilus Chest press
    Set 1 - 100 lbs for 15 reps
    Set 2 - 120 lbs for 12 reps
    Set 3 - 130 lbs for 9 reps
    Set 4 - 100 lbs for 15 reps
    Exercise 5: Incline cable Pec flys
    Set 1 - 30 lbs each side for 20 reps
    Set 2 - 35 lbs each side for 17 reps
    Set 3 - 35 lbs each side for 14 reps
    Set 4 - 30 lbs each side for 16 reps

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

    Diet:
    Meal 1 - 12 egg whites, no yolks
    Meal 2 - OH Yeah Protein bar (post workout)
    Meal 3 - Syntha-6 Protein drink (pre-mixed)
    Meal 4 - 8oz. Grilled Chicken & 2 cups raw broccoli
    Meal 5 - OH Yeah Protein bar
    Meal 6 - Syntha-6 Protein drink (pre-mixed)
    Meal 7 - 2 cans light tuna in water with 1.5 cups raw spinach
    All through the day completed 2.0 gallons water
    i notice you haven't been using whey the past couple days, how come?
    For me, the action IS the juice.
  12. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Quote Originally Posted by soontobbeast View Post
    i notice you haven't been using whey the past couple days, how come?
    LOL... I ran out and like I said, the guys at FinaFlex give it to me for free and I didn't want to run out and buy some and had to wait til I met with them again before I could get some more, wasn't by choice, doing it with all food is much harder, takes more work, preparation and packing little cooler bag to take to work, etc.
  13. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 54: 09-24-2010

    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 - 240 lbs for 25 reps - aD
    Set 3 - 290 lbs for 30 reps - aB
    Set 4 - 240 lbs for 25 reps - aD
    Set 5 - 290 lbs for 30 reps - aB
    Set 6 - 240 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 - 190 lbs for 10 reps (toes in)
    Set 6 - 190 lbs for 10 reps (toes out)
    Exercise 3: Leg Curls
    Set 1 - 100 lbs each leg for 15 reps
    Set 2 - 110 lbs each leg for 10 reps
    Set 3 - 120 lbs each leg for 10 reps
    Set 4 - 130 lbs each leg for 8 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 with water (post workout)
    Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
    Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
    Meal 5 - 12 egg whites, 2 yolks with in salad (1 cup raw brocoli, 1 cup raw spinach, 1/2 cup raw lettuce, & 1/2 cup raw shredded cabbage) w/lemon juice & seasoning - No oil
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water
  14. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 55 & 56

    Day 55: 09-25-2010

    Today I worked my biceps, triceps, forearms
    Exercise 1: Preacher curl machine
    Set 1 - 75 lbs for 20 reps
    Set 2 - 95 lbs for 15 reps
    Set 3 - 120 lbs for 10 reps
    Set 4 - 140 lbs for 6 reps
    Set 5 - 150 lbs for 6 reps, immediately followed by 100 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 - 45 lbs for 10 reps
    Set 4 - 45 lbs for 7 reps immediately followed by 35 lbs for 4 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 - 50 lbs for 10 reps each arm
    Set 4 - 40 lbs for 12 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 10 reps
    Set 6 - 115 lbs for 10 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 - 65 lbs for 10 reps
    Exercise 6: Cable tricep extensions
    Set 1 - 40 lbs for 12 reps
    Set 2 - 40 lbs for 10 reps
    Set 3 - 40 lbs for 10 reps
    Set 4 - 40 lbs for 9 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

    The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a treadmill.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water & 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
    Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
    Meal 5 - 10oz. London Broil steak 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 56: 09-26-2010
    Rest Day

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water
    Meal 3 - 8oz. London Broil steak with 1.5 cups of green beans
    Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
    Meal 5 - 8 oz. grilled chicken with 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
  15. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 57: 09-27-2010

    Today I worked my legs heavy.
    Exercise 1: 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 2: Leg Press
    Set 1 - 4 plates on each side for 20 reps
    Set 2 - 6 plates on each side for 15 reps
    Set 3 - 8 plates on each side for 10 reps
    Set 4 - 10 plates on each side for 10 reps
    Set 5 - 12 plates on each side for 10 reps
    Set 6 - 10 plates on each side for 10 reps
    Set 7 - 10 plates on each side for 10 reps
    Set 8 - 10 plates on each side for 10 reps
    Exercise 3: Dumbbell lunges/one legged squats (non-alternating)
    Set 1 - 55 lbs each dumbbell 10 reps each leg
    Set 2 - 65 lbs each dumbbell 10 reps each leg
    Set 3 - 65 lbs each dumbbell 10 reps each leg
    Set 4 - 55 lbs each dumbbell 10 reps each leg
    Exercise 4: Calf raises on hack squat machine
    Set 1 - 3 plates on each side for 25 reps (toes in)
    Set 2 - 3 plates on each side for 25 reps (toes out)
    Set 3 - 4 plates on each side for 20 reps (toes in)
    Set 4 - 4 plates on each side for 16 reps (toes out)
    Set 5 - 5 plates on each side for 13 reps (toes in)
    Set 6 - 5 plates on each side for 9 reps (toes out)

    The workout took about 55 mins. No cardio!

    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 cup raw brocoli
    Meal 4 - 8 oz. grilled chicken with 2 cup raw spinach
    Meal 5 - 12 egg whites, 2 yolks with in salad (1 cup raw brocoli, 1 cup raw spinach, 1/2 cup raw lettuce, & 1/2 cup raw shredded cabbage) w/lemon juice & seasoning - No oil
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water
  16. Registered User
    bezoe's Avatar
    Stats
    5'9"  218 lbs.
    Join Date
    Mar 2009
    Location
    Parts Unknown
    Posts
    1,229
    Rep Power
    1224

    virtually no carbs bro.. how you feeling strength/stamina wise?
    Suffer now.. and live like a champion later.
  17. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Quote Originally Posted by bezoe View Post
    virtually no carbs bro.. how you feeling strength/stamina wise?
    I'm not doing too bad! Some days are better than others, it's gonna really hurt when I start carb cycling, that is when my energy levels just go to S#*t! That is actually going to start very soon, I'm going to start carb-cycling which is: 3 days in a row zero carbs or extra fats, like no salads, I will eat veggies, but no oatmeal, no protein bars, I will cut all processed carbs as much as humanly possible, then 1 carb day. Carb day will only differ from the other days in that I will allow myself 2/3 cup of oatmeal with 2 meals. Will probably be meal 1 and meal 2 or 3 but never later than 3pm!
  18. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
    Start Date: 08-02-2010
    Sponsored Trial: by... Albert Scott, D.C.
    Today’s Date: 09-28-2010 (End of week 8)

    8th & 9th week’s weight / measurements / stats update (comparison)

    8th week Stats: 9th week Stats:
    Height - 74 in. Height - 74 in.
    Bodyweight - 219 lbs Bodyweight - 219 lbs
    Lean Body Mass - 197.0 lbs Lean Body Mass - 199.0 lbs
    Fat Mass - 22.0 lbs Fat Mass - 20.0 lbs
    Body Fat % - 9.9% Body Fat % - 9.2%

    Measurements: (taken non-flexed) Measurements: (taken non-flexed)
    Neck - 15.8 in. Neck - 15.8 in.
    Shoulders - 52.5 in. Shoulders - 52.0 in.
    Chest - 44.3 in. Chest - 44.0 in.
    Abdomen - 37.0 in. Abdomen - 36.6 in.
    Waist - 36.5 in. Waist - 36.0 in.
    Hips - 42.3 in. Hips - 41.0 in.
    Bicep (R) - 14.75 Bicep (R) - 14.75
    Thigh (R) - 23.75 Thigh (R) - 23.75
    Calfs (R) - 15.75 Calfs (R) - 16.0

    * I apologize for no update pictures this week, wife left town with the camera and I totally forgot, then by the time I got someone who could make time to bring their camera and take them, it was already half way through the week, so I am just skipping the pictures this week, promise to have pictures for next week’s update! *
  19. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 58: 09-28-2010

    Today I worked my shoulder & trapezius muscles.
    Exercise 1: Superset lateral with rear deltoid flies/raises
    Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 20 reps rear
    Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 16 lateral
    Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 15 rear
    Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 12 lateral
    Exercise 2: db shoulder presses: (1st 3 sets = warm-up)
    Set 1 - 45 lbs for 20 reps
    Set 2 - 55 lbs for 15 reps
    Set 3 - 65 lbs for 10 reps
    Set 4 - 75 lbs for 10 reps
    Set 5 - 85 lbs for 10 reps
    Set 6 - 85 lbs for 9 reps
    Set 7 - 85 lbs for 8 reps
    Exercise 3: Nautilus Shoulder press machine
    Set 1 - 120 lbs for 20 reps
    Set 2 - 120 lbs for 18 reps
    Set 3 - 120 lbs for 14 reps
    Exercise 4: Cable lateral delts (crossover)
    Set 1 - 30 lbs for 20 reps
    Set 2 - 30 lbs for 18 reps
    Set 3 - 30 lbs for 15 reps
    Set 4 - 30 lbs for 15 reps
    Exercise 5: Cable rear delts (crossover)
    Set 1 - 45 lbs for 20 reps
    Set 2 - 50 lbs for 20 reps
    Set 3 - 55 lbs for 20 reps
    Set 4 - 55 lbs for 18 reps
    Exercise 6: Bent over/leaning over incline bench shrugs to hit lower traps
    Set 1 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight
    Set 2 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight
    Set 3 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight

    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
    Meal 3 - 8 oz. Grilled Chicken with 1.5 cups raw brocoli
    Meal 4 - 2 cans light tuna in water and 2 cups green beans
    Meal 5 - 10oz. Chicken breast, 2 tbs. extra virgin olive oil, seasoning, lemon juice, 1 cup raw broccoli, 1 cup raw cabbage, 1 cup raw lettuce, 1 cup raw spinach (salad)
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water
  20. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 59: 09-29-2010

    Today I worked my back muscles & Calves.
    Exercise 1: Lat pull downs (wide grip)
    Set 1 - 120 lbs for 20 reps
    Set 2 - 160 lbs for 15 reps
    Set 3 - 200 lbs for 12 reps
    Set 4 - 240 lbs for 9 reps
    Set 5 - 260 lbs for 7 reps
    Set 6 - 240 lbs for 8 reps immediately followed by 200 lbs for 6 reps, immediately followed by 160 lbs for 6 reps(failure)
    Exercise 2: Lat pull downs (close grip)
    Set 1 - 140 lbs for 15 reps
    Set 2 - 160 lbs for 12 reps
    Set 3 - 160 lbs for 10 reps
    Set 4 - 140 lbs for 12 reps
    Exercise 3: T-Bar rows wide grip (plate loaded)
    Set 1 - 3 plates for 12 reps
    Set 2 - 3 plates for 10 reps
    Set 3 - 3 plates for 10 reps
    Exercise 4: Dumbbell rows
    Set 1 - 80lb dumbell for 10 reps each arm
    Set 2 - 90lb dumbell for 10 reps each arm
    Set 3 - 100lb dumbell for 10 reps each arm
    Exercise 5: Wide grip seated machine Rows
    Set 1 - 140 lbs for 15 reps
    Set 2 - 140 lbs for 12 reps
    Set 3 - 120 lbs for 15 reps
    Exercise 6: Seated Calf raises (plate loaded)
    Set 1 - 4 plates for 15 reps
    Set 2 - 5 plates for 12 reps
    Set 3 - 5 plates for 10 reps
    Set 4 - 5 plates for 10 reps
    Set 5 - 4 plates for 13 reps

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

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 8oz grilled chicken with 2 cups green beans
    Meal 4 - 2 cans of light tuna in water & 1.5 cup raw spinach
    Meal 5 - 10oz grilled chicken with 2 cups raw broccoli
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 1.5 gallons water
  21. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 60: 09-30-2010

    Today I worked my chest.
    Exercise 1: Incline cable pec flys (using incline bench)
    Set 1 - 30 lbs on each side for 15 reps
    Set 2 - 30 lbs on each side for 15 reps
    Set 3 - 30 lbs on each side for 15 reps
    Set 4 - 30 lbs on each side for 15 reps
    Exercise 2: Decline cable Pec flys (using decline bench)
    Set 1 - 40 lbs each side for 20 reps
    Set 2 - 45 lbs each side for 18 reps
    Set 3 - 50 lbs each side for 16 reps
    Set 4 - 55 lbs each side for 13 reps
    Exercise 3: 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 - 220 lbs for 12 reps
    Set 5 - 240 lbs for 8 reps
    Set 6 - 220 lbs for 11 reps
    Set 7 - 200 lbs for 15 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 11 reps
    Set 4 - 100 lbs for 15 reps
    Exercise 5: Incline cable Pec flys
    Set 1 - 30 lbs each side for 19 reps
    Set 2 - 35 lbs each side for 17 reps
    Set 3 - 35 lbs each side for 14 reps
    Set 4 - 30 lbs each side for 16 reps

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

    Diet:
    Meal 1 - 2 scoops Finaflex WheyMax with water
    Meal 2 - OH Yeah Protein bar (post workout)
    Meal 3 - 8oz. Grilled Chicken & 2 cups raw broccoli
    Meal 4 - OH Yeah Protein bar
    Meal 5 - 2 cans light tuna in water with 1.5 cups raw spinach
    Meal 6 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water
  22. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 61: 10-01-2010

    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 - 240 lbs for 25 reps - aD
    Set 3 - 290 lbs for 30 reps - aB
    Set 4 - 240 lbs for 25 reps - aD
    Set 5 - 290 lbs for 30 reps - aB
    Set 6 - 240 lbs for 25 reps - aD
    Exercise 2: Leg Extensions
    Set 1 - 170 lbs for 15 reps (toes in)
    Set 2 - 170 lbs for 15 reps (toes out)
    Set 3 - 190 lbs for 15 reps (toes in)
    Set 4 - 190 lbs for 15 reps (toes out)
    Set 5 - 210 lbs for 10 reps (toes in)
    Set 6 - 210 lbs for 10 reps (toes out)
    Exercise 3: Leg Curls
    Set 1 - 100 lbs each leg for 15 reps
    Set 2 - 110 lbs each leg for 12 reps
    Set 3 - 120 lbs each leg for 10 reps
    Set 4 - 130 lbs each leg for 10 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 with water
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
    Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
    Meal 5 - 10oz lean steak (grilled) with 2 cups raw broccoli
    Meal 6 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water
  23. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 62 & 63

    Day 62: 10-02-2010

    Today I worked my biceps, triceps, forearms
    Exercise 1: Preacher curl machine
    Set 1 - 75 lbs for 20 reps
    Set 2 - 95 lbs for 15 reps
    Set 3 - 120 lbs for 10 reps
    Set 4 - 140 lbs for 6 reps
    Set 5 - 150 lbs for 6 reps
    Exercise 2: Hammer DB curls
    Set 1 - 45 lbs for 15 reps
    Set 2 - 45 lbs for 12 reps
    Set 3 - 45 lbs for 10 reps
    Set 4 - 45 lbs for 8 reps
    Exercise 3: Single arm cable curls
    Set 1 - 50 lbs for 15 reps each arm
    Set 2 - 50 lbs for 15 reps each arm
    Set 3 - 50 lbs for 12 reps each arm
    Set 4 - 40 lbs for 15 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 10 reps
    Set 6 - 115 lbs for 10 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 - 65 lbs for 10 reps
    Exercise 6: Cable tricep extensions
    Set 1 - 40 lbs for 12 reps
    Set 2 - 40 lbs for 12 reps
    Set 3 - 40 lbs for 10 reps
    Set 4 - 40 lbs for 8 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

    The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a treadmill.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water & 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
    Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
    Meal 5 - 10oz. London Broil steak 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 63: 10-03-2010
    Rest Day (I still woke up early and went & did an hr of cardio - slower than normal - but good sweat on the treadmill)

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water
    Meal 3 - 8oz. grilled chicken with 1.5 cups of green beans
    Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
    Meal 5 - 10 oz. grilled chicken with 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
  24. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 64: 10-04-2010

    Today I worked my legs heavy.
    Exercise 1: 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 2: Leg Press
    Set 1 - 4 plates on each side for 20 reps
    Set 2 - 6 plates on each side for 20 reps
    Set 3 - 8 plates on each side for 15 reps
    Set 4 - 10 plates on each side for 10 reps
    Set 5 - 12 plates on each side for 10 reps
    Set 6 - 13 plates on each side for 10 reps
    Set 7 - 12 plates on each side for 10 reps
    Set 8 - 10 plates on each side for 12 reps
    Set 9 - 8 plates on each side for 15 reps
    Exercise 3: Dumbbell lunges/one legged squats (non-alternating)
    Set 1 - 55 lbs each dumbbell 10 reps each leg
    Set 2 - 75 lbs each dumbbell 10 reps each leg
    Set 3 - 75 lbs each dumbbell 10 reps each leg
    Exercise 4: Calf raises on hack squat machine
    Set 1 - 3 plates on each side for 25 reps (toes in)
    Set 2 - 3 plates on each side for 25 reps (toes out)
    Set 3 - 4 plates on each side for 20 reps (toes in)
    Set 4 - 4 plates on each side for 16 reps (toes out)
    Set 5 - 5 plates on each side for 13 reps (toes in)
    Set 6 - 5 plates on each side for 9 reps (toes out)

    The workout took about 55 mins. No cardio!

    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 cup raw broccoli
    Meal 4 - 8 oz. grilled chicken with 2 cup raw spinach
    Meal 5 - 8 oz. grilled lean steak with 2 cups of raw broccoli
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water
  25. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 65: 10-05-2010

    Today I worked my shoulder & trapezius muscles.
    Exercise 1: Cable lateral delts (crossover)
    Set 1 - 30 lbs for 20 reps
    Set 2 - 30 lbs for 18 reps
    Set 3 - 30 lbs for 15 reps
    Set 4 - 30 lbs for 15 reps
    Exercise 2: Cable rear delts (crossover)
    Set 1 - 45 lbs for 20 reps
    Set 2 - 50 lbs for 20 reps
    Set 3 - 55 lbs for 20 reps
    Set 4 - 55 lbs for 20 reps
    Exercise 3: db shoulder presses: (1st 3 sets = warm-up)
    Set 1 - 45 lbs for 20 reps
    Set 2 - 55 lbs for 20 reps
    Set 3 - 65 lbs for 15 reps
    Set 4 - 75 lbs for 10 reps
    Set 5 - 85 lbs for 10 reps
    Set 6 - 85 lbs for 8 reps
    Set 7 - 75 lbs for 13 reps
    Exercise 4: Nautilus Shoulder press machine
    Set 1 - 120 lbs for 20 reps
    Set 2 - 120 lbs for 18 reps
    Set 3 - 120 lbs for 16 reps
    Exercise 5: Superset lateral with rear deltoid flies/raises
    Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 20 reps rear
    Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 16 lateral
    Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 15 rear
    Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 12 lateral
    Exercise 6: Bent over/leaning over incline bench shrugs to hit lower traps
    Set 1 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight
    Set 2 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight
    Set 3 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight

    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
    Meal 3 - 8 oz. Grilled Chicken with 2 cups green beans
    Meal 4 - Oh-Yeah Protein bar
    Meal 5 - 10oz. Chicken breast with 2 cups raw broccoli
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water
  26. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
    Start Date: 08-02-2010
    Sponsored Trial: by... Albert Scott, D.C.
    Today’s Date: 10-05-2010 (End of week 9)

    9th & 10th week’s weight / measurements / stats update (comparison)

    9th week Stats: 10th week Stats:
    Height - 74 in. Height - 74 in.
    Bodyweight - 219 lbs Bodyweight - 219 lbs
    Lean Body Mass - 199.0 lbs Lean Body Mass - 199.0 lbs
    Fat Mass - 20.0 lbs Fat Mass - 20.0 lbs
    Body Fat % - 9.2% Body Fat % - 9.2%

    Measurements: (taken non-flexed) Measurements: (taken non-flexed)
    Neck - 15.8 in. Neck - 15.8 in.
    Shoulders - 52.0 in. Shoulders - 52.8 in.
    Chest - 44.0 in. Chest - 44.0 in.
    Abdomen - 36.6 in. Abdomen - 37.5 in.
    Waist - 36.0 in. Waist - 36.3 in.
    Hips - 41.0 in. Hips - 43.0 in.
    Bicep (R) - 14.75 Bicep (R) - 14.25
    Thigh (R) - 23.75 Thigh (R) - 22.75
    Calfs (R) - 16.0 Calfs (R) - 16.0

    OK... so not so happy with these measurements / progress from this past week. Nothing changed in my diet, workout routine, or cardiovascular routine. I have been under a lot of stress lately and my Trainer who helps me and checks my body fat said that it is possible the stress caused me to release cortisol and caused me to shift back to putting weight on in my problem areas and taking weight off in the areas I want them as shown above. Either way, getting too close to let anything get in my way, we discussed what needs to be done this next month to complete my pre-contest diet and come in for HALLOWEEN as ripped as possible. So from 10-07-2010(this Thursday) til 10-30-2010(day of Halloween Costume contest) I will be carb-cycling. 3 days of zero carbs, then 1 day of low carbs, repeat (6 carb cycles). Also, I will be changing up my diet a little and it will be the exact same thing from day to day to day, no variation. *

    ZERO CARB DAY (days 1,2,& 3 of carb cycle):
    Meal - 1 - 2 scoops WheyMax protein powder & water (pre-workout)
    Meal - 2 - 2 scoops WheyMax protein powder & water (post-workout)
    Meal - 3 - 2 cans light tuna in water with 1 can spinach
    Meal - 4 - 2 scoops FinaFlex WheyMax protein powder & water
    Meal - 5 - 8oz. Grilled Chicken with 2 cups of raw or steamed broccoli
    Meal - 6 - 2 scoops FinaFlex WheyMax protein powder & water
    Meal - 7 - 2 scoops FinaFlex WheyMax protein powder & water (pre-sleep)

    LOW CARB DAY (day 4 of carb cycle):
    Meal - 1 - 2 scoops WheyMax protein powder & water & 1 cup oatmeal (pre-workout)
    Meal - 2 - 2 scoops WheyMax protein powder & water & 1 cup oatmeal (post-workout)
    Meal - 3 - 2 cans light tuna in water with 1 can spinach
    Meal - 4 - 2 scoops FinaFlex WheyMax protein powder & water
    Meal - 5 - 8oz. Grilled Chicken with 2 cups of raw or steamed broccoli
    Meal - 6 - 2 scoops FinaFlex WheyMax protein powder & water
    Meal - 7 - 2 scoops FinaFlex WheyMax protein powder & water (pre-sleep)





  27. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 66: 10-06-2010

    Today I worked my back muscles & Calves.
    Exercise 1: Lat pull downs (wide grip & close grip)
    Set 1 - 120 lbs (wide grip) for 20 reps (warm-up)
    Set 2 - 160 lbs (wide grip) for 15 reps (warm-up)
    Set 3 - Bodyweight wide grip (overhand) pull-ups for 10 reps
    Set 4 - Bodyweight close grip (underhand) pull-ups for 10 reps
    Set 5 - 2 Bodyweight wide grip (overhand) pull-ups for 8 reps
    Set 6 - Bodyweight close grip (underhand) pull-ups for 8 reps
    Set 7 - 200 lbs (wide grip) for 10 reps, immediately followed by 160 lbs for 8 reps (failure)
    Set 8 - 140 lbs (close grip) for 12 reps, immediately followed by 110 lbs for 7 reps (failure)
    Exercise 3: T-Bar rows wide grip (plate loaded)
    Set 1 - 3 plates for 12 reps
    Set 2 - 3 plates for 10 reps
    Set 3 - 3 plates for 10 reps
    Exercise 4: Dumbbell rows
    Set 1 - 90lb dumbell for 10 reps each arm
    Set 2 - 100lb dumbell for 10 reps each arm
    Set 3 - 110lb dumbell for 10 reps each arm
    Exercise 5: Wide grip seated machine Rows
    Set 1 - 140 lbs for 15 reps
    Set 2 - 140 lbs for 13 reps
    Set 3 - 120 lbs for 16 reps
    Exercise 6: Seated Calf raises (plate loaded)
    Set 1 - 3 plates for 20 reps
    Set 2 - 4 plates for 15 reps
    Set 3 - 5 plates for 15 reps
    Set 4 - 5 plates for 12 reps
    Set 5 - 5 plates for 10 reps, immediately followed by 4 plates for 8 reps, immediately followed by 3 plates for 8 reps

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

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water with 1 cup of oatmeal (post workout)
    Meal 3 - 8oz grilled chicken with 2 cups green beans
    Meal 4 - 2 cans of light tuna in water & 1.5 cup raw spinach
    Meal 5 - 10oz grilled chicken with 2 cups raw broccoli
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water
  28. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 67: 10-07-2010

    Today I worked my chest.
    Exercise 1: Incline cable pec flys (standing)
    Set 1 - 30 lbs on each side for 15 reps
    Set 2 - 30 lbs on each side for 15 reps
    Set 3 - 30 lbs on each side for 15 reps
    Set 4 - 30 lbs on each side for 15 reps
    Exercise 2: Decline cable Pec flys (standing)
    Set 1 - 40 lbs each side for 20 reps
    Set 2 - 45 lbs each side for 20 reps
    Set 3 - 50 lbs each side for 20 reps
    Set 4 - 55 lbs each side for 20 reps
    Exercise 3: 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 - 220 lbs for 11 reps
    Set 5 - 240 lbs for 9 reps
    Set 6 - 220 lbs for 10 reps
    Set 7 - 200 lbs for 14 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 11 reps
    Set 4 - 100 lbs for 15 reps
    Exercise 5: Incline cable Pec flys (using incline bench)
    Set 1 - 30 lbs each side for 19 reps
    Set 2 - 35 lbs each side for 17 reps
    Set 3 - 35 lbs each side for 14 reps
    Set 4 - 30 lbs each side for 16 reps

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

    * Today starts the Carb-Cycling (3 days NO carbs, 1 day low carbs... repeat) *
    Diet:
    Meal - 1 - 2 scoops WheyMax protein powder & water (pre-workout)
    Meal - 2 - 2 scoops WheyMax protein powder & water (post-workout)
    Meal - 3 - 2 cans light tuna in water with 1 can spinach
    Meal - 4 - 2 scoops FinaFlex WheyMax protein powder & water
    Meal - 5 - 8oz. Grilled Chicken with 2 cups of steamed broccoli
    Meal - 6 - 2 scoops FinaFlex WheyMax protein powder & water
    Meal - 7 - 2 scoops FinaFlex WheyMax protein powder & water (pre-sleep)
    All through the day completed 2.0 gallons water
  29. Registered User
    soontobbeast's Avatar
    Join Date
    May 2009
    Location
    The South
    Posts
    1,813
    Rep Power
    2247

    great progress man!

    looks like you got excited with the camera huh?
    For me, the action IS the juice.
  30. Registered User
    manbeast31's Avatar
    Stats
    5'7"  175 lbs.
    Join Date
    Nov 2008
    Age
    32
    Posts
    216
    Rep Power
    179

    Dude your rocking it HARDCORE very impressed keep it up. Do you have any plans yet for a future cycle?
  31. Registered User
    JohnBrinks's Avatar
    Stats
    5'11"  170 lbs.
    Join Date
    Aug 2010
    Location
    England
    Age
    30
    Posts
    455
    Rep Power
    351

    Awsome mate! Lovin it. Look at your face bruv! faaantastic!



    Go hardcore with the carb cycles and detox now dude.

  32. Registered User
    scope75's Avatar
    Stats
    6'0"  200 lbs.
    Join Date
    Nov 2007
    Posts
    347
    Rep Power
    504

    John
    Quick question what do you mean by detox now??
  33. Registered User
    JohnBrinks's Avatar
    Stats
    5'11"  170 lbs.
    Join Date
    Aug 2010
    Location
    England
    Age
    30
    Posts
    455
    Rep Power
    351

    Quote Originally Posted by scope75 View Post
    John
    Quick question what do you mean by detox now??
    Well if you use detox supplements it will stimulate the liver to matabolise fat and open up the fat storage containing toxins, so it may make him feel a bit ill, and cause strange sensations arround his body together with hot flushes and probably along with an irritated bowel.
  34. Registered User
    manbeast31's Avatar
    Stats
    5'7"  175 lbs.
    Join Date
    Nov 2008
    Age
    32
    Posts
    216
    Rep Power
    179

    Quote Originally Posted by JohnBrinks View Post
    Well if you use detox supplements it will stimulate the liver to matabolise fat and open up the fat storage containing toxins, so it may make him feel a bit ill, and cause strange sensations arround his body together with hot flushes and probably along with an irritated bowel.
    ???????? SAY WHAT
  35. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    John is right... I have been having some serious... I mean serious gas and gas related cramps! I am taking a detox product along with some digestions enzymes and pro-biotics to restore my normal flora (good bacteria for digestion). It is getting better now that it has been a few days, feeling much better and almost back to normal, but man can I ever see a difference, can't wait to post my next set of picts, taking them tomorrow as well as meeting with my trainer to get my measurements!

    Manbeast, yeah, LoL, I did get a little camera happy, couldn't help myself, was just in one of those moods and was excited by my progress, even more excited with the carb-cycling though, seeing huge progress... almost morning to morning progress in the mirror if you ask me, just eager to see my measurements, kind of scared that they are happening so fast that I might be shedding some muscle with the fat, hard to tell with my lifting because with 3 days straight of no carbs, my energy is low...low...low! Strength is maintaining for now, but from the way I'm feeling, I won't be surprised if it starts to drop a little bit, but I knew somewhere along the way I would have to sacrifice a little muscle in order to get as lean as I am trying to get!

    Thank you all for following along and giving me the motivation I need, these next few weeks, 19 days and counting are gonna be crazy hard!

    Oh, so my next set of update picts will be tomorrow, after that I am shaving my body down again, does anyone have anything in particular you want me to hold up, a particular FinaFlex product, wanna make sure I keep proving real-time photos here! Also, I have changed what I am doing for Halloween, the make-up artist here in ATL that I use to paint me wants $500 to paint me as an AVATAR, but is only gonna charge me $250 to paint me all black with a white spider on my chest... That's right Gentlemen... I'm going as VENOM. I got the white contacts, she'll paint white all around my eyes and up into my head, which I am going to have to shave again, was hoping to avoid that, but if I'm going for it, then I'm in it to win it!!! Gonna get my nails done acrylic long, black and sharpened at the ends, and finally I'm going to put a bunch of vampire fangs on most of my front teeth to have that winning VENOM smile, the rest she will have to paint on from ear to ear!
  36. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 68: 10-08-2010

    Today I worked my legs light.
    Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
    Set 1 - 290 lbs for 30 reps - aB
    Set 2 - 240 lbs for 25 reps - aD
    Set 3 - 290 lbs for 30 reps - aB
    Set 4 - 240 lbs for 25 reps - aD
    Set 5 - 290 lbs for 30 reps - aB
    Set 6 - 240 lbs for 25 reps - aD
    Exercise 2: Leg Curls
    Set 1 - 100 lbs each leg for 15 reps
    Set 2 - 110 lbs each leg for 12 reps
    Set 3 - 120 lbs each leg for 10 reps
    Set 4 - 130 lbs each leg for 10 reps
    Exercise 3: Leg Extensions
    Set 1 - 190 lbs for 15 reps (toes in)
    Set 2 - 190 lbs for 15 reps (toes out)
    Set 3 - 210 lbs for 12 reps (toes in)
    Set 4 - 210 lbs for 12 reps (toes out)
    Set 5 - 230 lbs for 10 reps (toes in)
    Set 6 - 230 lbs for 10 reps (toes out)
    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 with water
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 2 cans of light tuna in water & 1.5 cup raw brocoli
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water
  37. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 69 & 70

    Day 69: 10-09-2010

    Today I worked my biceps, triceps, forearms
    Exercise 1: wide grip free weight curls
    Set 1 - 65 lbs for 15 reps
    Set 2 - 75 lbs for 15 reps
    Set 3 - 85 lbs for 12 reps
    Set 4 - 95 lbs for 10 reps
    Set 5 - 95 lbs for 8 reps
    Exercise 2: Hammer DB curls
    Set 1 - 45 lbs for 15 reps
    Set 2 - 45 lbs for 12 reps
    Set 3 - 35 lbs for 12 reps
    Set 4 - 35 lbs for 10 reps
    Exercise 3: Machine preacher curls
    Set 1 - 70 lbs for 12 reps each arm
    Set 2 - 80 lbs for 10 reps each arm
    Set 3 - 80 lbs for 9 reps each arm
    Set 4 - 70 lbs for 10 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 10 reps
    Set 6 - 115 lbs for 10 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 - 65 lbs for 10 reps
    Exercise 6: Single arm cable tricep extensions
    Set 1 - 40 lbs for 12 reps
    Set 2 - 40 lbs for 12 reps
    Set 3 - 40 lbs for 10 reps
    Set 4 - 40 lbs for 8 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

    The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a treadmill.

    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 2 cup raw spinach
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 2 cans of light tuna in water & 1.5 cup raw brocoli
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water

    Day 70: 10-10-2010
    Rest Day (carb-day)

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water & 1 cup oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max with water & 1 cup oatmeal
    Meal 3 - 8 oz. grilled chicken with 2 cups steamed broccoli
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 2 cans of light tuna in water & 2 cup raw spinach
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water
  38. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Day 71: 10-11-2010

    Today I worked my legs heavy.
    Exercise 1: 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 2: Leg Press
    Set 1 - 4 plates on each side for 20 reps
    Set 2 - 6 plates on each side for 20 reps
    Set 3 - 8 plates on each side for 15 reps
    Set 4 - 10 plates on each side for 10 reps
    Set 5 - 12 plates on each side for 10 reps
    Set 6 - 13 plates on each side for 10 reps
    Set 7 - 13 plates on each side for 10 reps
    Set 8 - 10 plates on each side for 12 reps
    Set 9 - 8 plates on each side for 15 reps
    Exercise 3: Calf raises on hack squat machine
    Set 1 - 4 plates on each side for 20 reps (toes in)
    Set 2 - 4 plates on each side for 20 reps (toes out)
    Set 3 - 5 plates on each side for 15 reps (toes in)
    Set 4 - 5 plates on each side for 13 reps (toes out)
    Set 5 - 6 plates on each side for 10 reps (toes in)
    Set 6 - 6 plates on each side for 9 reps (toes out)

    The workout took about 55 mins. No cardio!

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 2 cans of light tuna in water with 1 can of spinach
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 8oz. grilled chicken & 2 cups raw brocoli
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
    All through the day completed 2.0 gallons water
  39. Registered User
    scope75's Avatar
    Stats
    6'0"  200 lbs.
    Join Date
    Nov 2007
    Posts
    347
    Rep Power
    504

    Scotty and John what products do you guys recommend for the detox, digestive, and pro-biotics supps??
    I've been running on very low carbs for the past 1.5-2 months (I'm super carb sensitive) and the last 2-3 weeks I've had crazy gas, so I think a detox is needed big time!!
  40. Registered User
    ScottyDoc's Avatar
    Stats
    6'2"  235 lbs.
    Join Date
    Jun 2010
    Location
    Atlanta, GA
    Age
    40
    Posts
    5,765
    Rep Power
    110761

    Quote Originally Posted by scope75 View Post
    Scotty and John what products do you guys recommend for the detox, digestive, and pro-biotics supps??
    I've been running on very low carbs for the past 1.5-2 months (I'm super carb sensitive) and the last 2-3 weeks I've had crazy gas, so I think a detox is needed big time!!
    I'm in no way claiming to be an expert here, I detox all the time and "NOW" puts out a quality product for a reasonable price as far as detoxing is concerned. Pro-biotics and digestive enzymes are new to me, I started taking them because just like you, I am very carb sensitive and without carbs and fats in my diet, I gas up big-time.

    Just 2 nights ago, I switched up my 2 cans of tuna with 12 hard boiled egg whites, no yolks mixed in with my can of spinach, and OMG... My wife left and went and stayed with friend that night and threatened that if this diet "Bull-****" as she puts it doesn't end soon, she's leaving me... LOL! Obviously she is not really going to leave me, but it really was that bad, not room clearing, I'm talking entire 3 bedroom apt. clearing with no amount of spray, candles, open doors & windows helping. We are talking like one of those stink bombs you might have or a friend might have set off in high school kind of bad and like rapid firing them 1 every 5-10 mins, and not the kind of gas you can just hold in, the kind that hurt to hold in so you just let them fly!

    Anyway, can't really tell you exactly how much the pro-biotics and digestive enzymes are helping (also NOW products), but the cleanse is really kicking in, I pretty much have to take a bowel movement within 1hr of every hard meal, as in non protein shake meal and I'm guessing because of that and there not being much in there to actually stink, my gas has lightened up a lot. I know it might have seemed like TMI, but that's just me, LOL, good luck with it!
  •   

      
     

Similar Forum Threads

  1. Body Transformation Contest
    By Jayhawkk in forum Company Promotions
    Replies: 195
    Last Post: 09-09-2006, 04:27 PM
  2. Body Transformation Contest
    By Jayhawkk in forum General Chat
    Replies: 0
    Last Post: 06-16-2006, 06:12 PM
  3. Interboard Transformation Contest
    By willieman in forum General Chat
    Replies: 1
    Last Post: 12-17-2004, 07:48 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in