12 wk pre-contest transformation

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  1. Day 36: 09-06-2010

    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 - 6 plates each side for 20 reps
    Set 3 - 8 plates each side for 20 reps
    Set 4 - 10 plates each side for 15 reps
    Set 5 - 12 plates each side for 10 reps
    Set 6 - 13 plates each side for 10 reps
    Set 7 - 13 plates each side for 10 reps
    Set 8 - 11 plates each side for 12 reps
    Set 9 - 9 plates on each side for a set of 15
    Set 10 - 7 plates on each side for a set of 20

    The workout took about 45 mins. No cardio!

    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 - 10 oz. grilled chicken with 1 cup raw spinach & 2 cups romaine lettuce & 2 tbspn of extra virgin olive oil and 1/4 cup lemon juice with seasons to make chx salad
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water


  2. Quote Originally Posted by SuperRook View Post
    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
    Thanks bro... U can definitely do it! This will be my second time going from chubby to lean and & mean, it takes hard work & discipline, more with diet than anything else! Seriously, most of us have great work outs and really as far as working out is concerned consistency is the biggest key! Diet is 80% of how you look, an unfortunate fact for a endomorph (fat carrier) like myself! Just remember, whatever program you decide to do, stay strict and remember it will take anywhere from 2 wks to 1 month for you to actually really see the results in the mirror... "we are all our own worse critics!" Good Luck & thanks for the vote of confidence!
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  3. Day 37: 09-07-2010

    Today I worked my shoulders muscles.
    Exercise 1: Cable lateral delts (crossover)
    Set 1 - 20 lbs for 20 reps
    Set 2 - 25 lbs for 17 reps
    Set 3 - 30 lbs for 15 reps
    Set 4 - 25 lbs for 20 reps
    Exercise 2: Cable rear delts (crossover)
    Set 1 - 40 lbs for 20 reps
    Set 2 - 45 lbs for 18 reps
    Set 3 - 50 lbs for 17 reps
    Set 4 - 55 lbs for 15 reps
    Exercise 1: db shoulder presses: (1st 3 sets = warm-up)
    Set 1 - 35 lbs for 20 reps
    Set 2 - 45 lbs for 20 reps
    Set 3 - 55 lbs for 20 reps
    Set 4 - 65 lbs for 15 reps
    Set 5 - 75 lbs for 12 reps
    Set 6 - 75 lbs for 10 reps
    Set 7 - 75 lbs for 12 reps (assisted by spotter)
    Set 8 - 55 lbs for 17 reps
    Set 9 - 55 lbs for 15 reps (failure)
    Exercise 2: Superset lateral with rear deltoid flies/raises
    Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 18 reps rear
    Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 15 lateral
    Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 14 rear
    Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 11 lateral
    Exercise 3: Nautilus Shoulder press machine
    Set 1 - 100 lbs for 20 reps
    Set 2 - 100 lbs for 18 reps
    Set 3 - 80 lbs for 20 reps
    Set 4 - 80 lbs for 20 reps

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

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
    Meal 2 - OH YEAH protein bar
    Meal 3 - 8 oz. Grilled Chicken with 1.5 cups raw brocoli
    Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
    Meal 5 - OH YEAH protein bar
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water

  4. Im still watching man. When you start carbo cycling the fat will fall off and youll wish you started doing it erlier.

    Id do it completely the other way round. Id start off by carb cycling and then run it into a low carb diet at the end of a cycle. Then slowly up the protien but making sure Im not ingesting too much protien because If you eat too much for your individual body the fat loss will stall. But then even on a low carb diet you should have one high carb meal a week to keep the metabolic process from going to sleep. Go on a detox aswell ...

  5. Quote Originally Posted by JohnBrinks View Post
    Im still watching man. When you start carbo cycling the fat will fall off and youll wish you started doing it erlier.

    Id do it completely the other way round. Id start off by carb cycling and then run it into a low carb diet at the end of a cycle. Then slowly up the protien but making sure Im not ingesting too much protien because If you eat too much for your individual body the fat loss will stall. But then even on a low carb diet you should have one high carb meal a week to keep the metabolic process from going to sleep. Go on a detox aswell ...
    The Detox is an excellent idea, I don't want to stray from what the guy handling my diet is telling me, but I will definitely start detoxing, he says so far no need to start carb cycling, he is happy with me losing 1% body fat per week for now! But I appreciate all your advice, eating a ton of cinnamon with every sweet/splenda added or protein shakes and adding a ton of cayenne pepper to all my salty meals, so thanks a bunch!
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  6. SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
    Start Date: 08-02-2010
    Sponsored Trial: by... Albert Scott, D.C.
    Today’s Date: 09-06-2010 (End of week 5)

    5th & 6th week’s weight / measurements / stats update (comparison)

    5th week Stats: 6th week Stats:
    Height - 74 in. Height - 74 in.
    Bodyweight - 225 lbs Bodyweight - 224 lbs
    Lean Body Mass - 198.0 lbs Lean Body Mass - 199.0 lbs
    Fat Mass - 27.0 lbs Fat Mass - 25.0 lbs
    Body Fat % - 11.8% Body Fat % - 11.0%

    Measurements: (taken non-flexed) Measurements: (taken non-flexed)
    Neck - 16.3 in. Neck - 15.8 in.
    Shoulders - 53.5 in. Shoulders - 51.8 in.
    Chest - 44.3 in. Chest - 44.5 in.
    Abdomen - 38.5 in. Abdomen - 38.3 in.
    Waist - 37.5 in. Waist - 36.5 in.
    Hips - 43.0 in. Hips - 41.8 in.
    Bicep (R) - 15.0 Bicep (R) - 14.5
    Thigh (R) - 23.25 Thigh (R) - 24.0
    Calfs (R) - 16.0 Calfs (R) -16.5




  7. Man you are getting there!!

  8. nice thread, interesting choice for diet, think your abit over 11% in my opinion.

  9. awesome progress so far keep it up !

  10. Day 38: 09-08-2010

    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 - Body weight pull ups 10 reps (wide grip)
    Set 4 - Body weight pull ups 10 reps (close grip)
    Set 5 - Body weight pull ups 8 reps (wide grip)
    Set 6 - Body weight pull ups 7 reps (close grip)
    Set 7 - 220 lbs for 8 reps, immediately followed by 180 lbs for 7 reps, immediately followed by 140 lbs for 11 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 2: 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
    Set 4 - 3 plates for 8 reps immediately followed by 2 plates for 12 reps (failure)
    Exercise 3: 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 4: 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
    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 a cross-fit elliptical machine.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with 3/4 cup oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 2 cans of light tuna in water 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

  11. Day 39: 09-09-2010

    Today I worked my chest.
    Exercise 1: Decline cable Pec flys
    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 - 40 lbs each side for 20 reps
    Exercise 2: Incline cable Pec flys
    Set 1 - 30 lbs each side for 18 reps
    Set 2 - 35 lbs each side for 14 reps
    Set 3 - 35 lbs each side for 11 reps
    Set 4 - 30 lbs each side for 15 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 6 reps
    Set 6 - 220 lbs for 9 reps
    Set 7 - 200 lbs for 13 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
    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 12 reps
    Set 3 - 30 lbs on each side for 10 reps
    Cable pull overs
    Set 1 - 65 lbs for 15 reps
    Set 2 - 65 lbs for 15 reps
    Set 3 - 65 lbs 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 - OH Yeah Protein bar
    Meal 4 - 2 cans of light tuna in water & 1.5 cups raw spinach
    Meal 5 - OH Yeah Protein bar & Syntha-6 Protein drink (pre-mixed)
    Meal 6 - 12 hard boiled eggs (2 yolks) & 1.5 cups raw spinach
    Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water

  12. Quote Originally Posted by james333 View Post
    nice thread, interesting choice for diet, think your abit over 11% in my opinion.
    Thanks bro, I am trying really hard! As far as my actual BF, who knows, it is a caliper test being performed by the same guy, so it's precision??? Questionable ??? Now it's accuracy on the other hand, I believe to be spot on, as in no matter what my BF was in the beginning, I have lost 6.9% that is better than 1% a week, so I'm thrilled. Also, when I was the "Silver Surfer" for halloween 2 yrs ago, I got measured the exact same way and by the same guy and I was 4.6% BF and thought I looked incredible (I have pictures of that posted earlier in this thread). So if that really equated to 5 or even 6% oh well, I liked the way I looked. My goal from the start of this was to lose between 13-14% BF in 12 weeks, that is my goal and so far I am on track to do what a lot of people claim to be impossible, so we shall see, I do expect my progress to slow down as I get leaner, but then I'll just work that much harder and start carb-cycling, etc. whatever it takes to accomplish my goal!

  13. Quote Originally Posted by manbeast31 View Post
    awesome progress so far keep it up !
    Don't worry bro, I won't quit trying til I'm DEAD!!!
  14. newbie2bb
    newbie2bb's Avatar

    Dood u are awesome * haters did go away * you inspired me to do cardio for hour, how many days do you do cardio for an hour and I have the same diet day in and out

  15. Quote Originally Posted by newbie2bb View Post
    Dood u are awesome * haters did go away * you inspired me to do cardio for hour, how many days do you do cardio for an hour and I have the same diet day in and out
    When I'm serious like this I make myself do 5 days of cardio, I do heavy legs on Monday so I don't do cardio on Mon or Sun (my day off) Tue-Sat 1hr/day. I think a lot of people might do their cardio to vigorously! I keep my intensity moderate to low, as long as I am sweating like crazy and my heart rate is up, there is no need to go so intense you could not have a conversation with someone for the entire hour!

  16. Day 40: 09-10-2010

    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 - 120 lbs each leg for 10 reps
    Set 3 - 120 lbs each leg for 10 reps
    Set 4 - 100 lbs each leg for 15 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 - 12 egg whites 2 yolks & 1.5 cups raw spinach
    Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
    Meal 5 - 8 oz baked chicken & 2 cup raw spinach
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2 gallons water

  17. Day 41 & 42

    Day 41: 09-11-2010

    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 - 140 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 - 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
    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
    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 & 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 - 12 egg whites, 2 yolks 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 42: 09-12-2010
    Rest Day

    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

  18. Day 43: 09-13-2010

    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 - 6 plates each side for 20 reps
    Set 3 - 8 plates each side for 15 reps
    Set 4 - 10 plates each side for 10 reps
    Set 5 - 12 plates each side for 10 reps
    Set 6 - 13 plates each side for 10 reps
    Set 7 - 13 plates each side for 10 reps
    Set 8 - 12 plates each side for 10 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

    The workout took about 45 mins. No cardio!

    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 - 8 oz. grilled chicken with 2 cup raw spinach
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water

  19. Day 44: 09-14-2010

    Today I worked my shoulders muscles.
    Exercise 1: Cable lateral delts (crossover)
    Set 1 - 25 lbs for 20 reps
    Set 2 - 25 lbs for 20 reps
    Set 3 - 30 lbs for 15 reps
    Set 4 - 30 lbs for 15 reps
    Exercise 2: Cable rear delts (crossover)
    Set 1 - 40 lbs for 20 reps
    Set 2 - 45 lbs for 20 reps
    Set 3 - 50 lbs for 20 reps
    Set 4 - 55 lbs for 18 reps
    Exercise 1: 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 8 reps
    Set 6 - 65 lbs for 15 reps
    Set 7 - 45 lbs for 20 reps (failure)
    Exercise 2: Superset lateral with rear deltoid flies/raises
    Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 18 reps rear
    Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 15 lateral
    Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 14 rear
    Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 11 lateral
    Exercise 3: Nautilus Shoulder press machine
    Set 1 - 100 lbs for 20 reps
    Set 2 - 100 lbs for 18 reps
    Set 3 - 80 lbs for 20 reps
    Set 4 - 80 lbs for 20 reps

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

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
    Meal 2 - OH YEAH protein bar
    Meal 3 - 8 oz. Grilled Chicken with 1.5 cups raw brocoli
    Meal 4 - 2 cans of light tuna in water & 1 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 2.0 gallons water

  20. Intresting....

    Sub'd, wonder what (muscle comp) you'll look like in the end.....

    Congrats on the BF drop

  21. SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
    Start Date: 08-02-2010
    Sponsored Trial: by... Albert Scott, D.C.
    Today’s Date: 09-13-2010 (End of week 6)

    6th & 7th week’s weight / measurements / stats update (comparison)

    6th week Stats: 7th week Stats:
    Height - 74 in. Height - 74 in.
    Bodyweight - 224 lbs Bodyweight - 219 lbs
    Lean Body Mass - 199.0 lbs Lean Body Mass - 196.0 lbs
    Fat Mass - 25.0 lbs Fat Mass - 23.0 lbs
    Body Fat % - 11.0% Body Fat % - 10.6%

    Measurements: (taken non-flexed) Measurements: (taken non-flexed)
    Neck - 15.8 in. Neck - 16.0 in.
    Shoulders - 51.8 in. Shoulders - 52.5 in.
    Chest - 44.5 in. Chest - 45.0 in.
    Abdomen - 38.3 in. Abdomen - 37.5 in.
    Waist - 36.5 in. Waist - 37.5 in.
    Hips - 41.8 in. Hips - 41.8 in.
    Bicep (R) - 14.5 Bicep (R) - 14.75
    Thigh (R) - 24.0 Thigh (R) - 23.0
    Calfs (R) - 16.5 Calfs (R) - 16.5




  22. Day 45: 09-15-2010

    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 - 240 lbs for 8 reps
    Set 7 - 240 lbs for 6 reps immediately followed by 200 lbs for 4 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: 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: Individual arm Db Rows
    Set 1 - 80 lbs for 10 reps per arm
    Set 2 - 90 lbs for 10 reps per arm
    Set 3 - 90 lbs for 10 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
    Exercise 6: Cable pull-overs
    Set 1 - 80 lbs for 15 reps
    Set 2 - 80 lbs for 12 reps
    Set 3 - 80 lbs for 10 reps
    Exercise 7: Superset Seated Calf raises & Calf raises (on hack squat machine)
    Set 1 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes in)
    Set 2 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes out)
    Set 3 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes in)
    Set 4 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes out)

    The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with 3/4 cup oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 8oz 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

  23. Day 46: 09-16-2010

    Today I worked my chest.
    Exercise 1: 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 2: 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
    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 - 120 lbs for 12 reps
    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 12 reps
    Set 3 - 30 lbs on each side for 10 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 - OH Yeah Protein bar
    Meal 4 - 2 cans of light tuna in water & 1.5 cups raw spinach
    Meal 5 - OH Yeah Protein bar & Syntha-6 Protein drink (pre-mixed)
    Meal 6 - 10oz. Grilled Chicken & 1.5 cups raw spinach
    Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water

  24. Hey guys I just wanted to throw this out there... since the halfway point / the start of week 7 I have changed from taking the Finaflex 1-Andro to taking Finaflex EPI-V and I can tell you I am really starting to see noticeable strength and endurance gains in my workouts. Also, I have added Finaflex Pro Xanthine 500-XT and it has increased my energy a lot, it has raised my body temperature noticeably, because I am sweating all the damn time, whether I am working out or not. Also, a very important thing about the Pro Xanthine is it does not make me jittery at all, if anything I just feel good quality energy and mental focus. I have tried other fat burners like Lean EFX by Farenheit & Slim Xtreme by Anabolic Xtreme, both work very well, but I still like Pro Xanthine 500-XT by Finaflex better.

  25. Day 47: 09-17-2010

    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 - 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 - 110 lbs each leg for 10 reps, immediately followed by 80 lbs each leg for 10 reps
    Exercise 4: Leg Extensions
    Set 1 - 150 lbs for 15 reps (toes in)
    Set 2 - 150 lbs for 15 reps (toes out)
    Set 3 - 170 lbs for 12 reps (toes in)
    Set 4 - 170 lbs for 12 reps (toes out)
    Set 5 - 170 lbs for 12 reps (toes in)
    Set 6 - 170 lbs for 12 reps (toes out)
    Exercise 5: Nautilus Leg Kick Backs (glutes)
    Set 1 - 190 lbs each leg for 15 reps
    Set 2 - 190 lbs each leg for 15 reps
    Set 3 - 190 lbs each leg for 15 reps

    The workout took about 40 minutes, then I did one hour of cardio (interval training) on a tread mill.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
    Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
    Meal 3 - 8 oz. Grilled chicken with 1.5 cups raw spinach
    Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
    Meal 5 - 12 egg whites with 2 yolks & 1.5 cup raw spinach
    Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2 gallons water

  26. Day 48 & 49

    Day 48: 09-18-2010

    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 - 140 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 - 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
    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 49: 09-19-2010
    Rest Day
    I drank the night before (Rum & Coke Zero) I know I should not have with what I am trying to achieve, but it is what it is, I’m not perfect. I am feeling kind of bloated/watered down, so I am trying to clean out with just drinking protein shakes all throughout the day, anyway... that is my reasoning for the below change in diet.

    Diet:
    Meal 1 - 2 scoops Finaflex Whey Max with water
    Meal 2 - 2 scoops Finaflex Whey Max with water
    Meal 3 - 2 scoops Finaflex Whey Max with water
    Meal 4 - 2 scoops Finaflex Whey Max with water
    Meal 5 - 2 scoops Finaflex Whey Max with water
    Meal 6 - 2 scoops Finaflex Whey Max with water
    Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
    All through the day completed 2.0 gallons water

  27. Day 50: 09-20-2010

    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: Dumbbell lunges/one legged squats (non-alternating)
    Set 1 - 30 lbs each dumbbell 10 reps each leg
    Set 2 - 40 lbs each dumbbell 10 reps each leg
    Set 3 - 50 lbs each dumbbell 10 reps each leg
    Set 4 - 60 lbs each dumbbell 10 reps each leg
    Set 5 - 70 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)
    Exercise 5: Leg Press on TechnoGym (pin to add weight)
    Set 1 - 300 lbs for 15 reps
    Set 2 - 350 lbs for 10 reps
    Set 3 - 400 lbs for 10 reps
    Set 4 - 350 lbs for 10 reps

    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 - 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

  28. just pure motivation for my cut this winter..
    Suffer now.. and live like a champion later.

  29. Looking good. You thought about clen? Since your on anabolics it would be a nice addition if you don't mind the extra health risks.

  30. Quote Originally Posted by ZamaMan View Post
    Looking good. You thought about clen? Since your on anabolics it would be a nice addition if you don't mind the extra health risks.
    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!
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