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12 wk pre-contest transformation

  1.  08-31-2010  06:30 PM
    Registered User bezoe's Avatar
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    checkin in bro!

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



  2.  09-01-2010  12:27 AM
    Registered User scope75's Avatar
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    Great work man!!

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  3.  09-01-2010  12:04 PM
    Registered User ScottyDoc's Avatar
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    Thanks guys, it sure feels good when I wake up in the morning and look in the mirror and I can now see a hint of my abs and starting to get really vascular when I'm working out and pumped! I would say I'm past the hard part, because seeing myself getting leaner and leaner almost day to day is motivation enough now!!!

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

  4.  09-01-2010  12:05 PM
    Registered User ScottyDoc's Avatar
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    Day 31: 09-01-2010

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

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

  5.  09-02-2010  10:05 AM
    Registered User ScottyDoc's Avatar
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    Day 32: 09-02-2010

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

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

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

  6.  09-02-2010  10:57 AM
    Registered User epilogue's Avatar
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    Keep up the good work man! Let's see the silver surfer come back! You're already making great progress! I don't know if anyone asked this, but do you not squat?

  7.  09-03-2010  11:04 AM
    Registered User ScottyDoc's Avatar
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    Originally Posted by epilogue View Post
    Keep up the good work man! Let's see the silver surfer come back! You're already making great progress! I don't know if anyone asked this, but do you not squat?
    Thanks for the compliment bro, I appreciate it! It is very inspiring to actually start seeing subtle positive changes in my physique from day to day!

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

  8.  09-03-2010  11:05 AM
    Registered User ScottyDoc's Avatar
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    Day 33: 09-03-2010

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

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

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

  9.  09-03-2010  12:39 PM
    Registered User SuperRook's Avatar
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    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

  10.  09-06-2010  04:55 PM
    Registered User ScottyDoc's Avatar
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    Day 34 & 35

    Day 34: 09-04-2010

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

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

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

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

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

  11.  09-06-2010  04:56 PM
    Registered User ScottyDoc's Avatar
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    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

  12.  09-06-2010  05:01 PM
    Registered User ScottyDoc's Avatar
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    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!

  13.  09-07-2010  05:26 PM
    Registered User ScottyDoc's Avatar
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    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

  14.  09-08-2010  08:40 AM
    Registered User JohnBrinks's Avatar
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    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 ...

  15.  09-08-2010  12:40 PM
    Registered User ScottyDoc's Avatar
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    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!

  16.  09-08-2010  12:44 PM
    Registered User ScottyDoc's Avatar
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    SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
    Start Date: 08-02-2010
    Sponsored Trial: by... Albert Scott, D.C.
    Today’s Date: 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




  17.  09-08-2010  03:53 PM
    Registered User raulob72's Avatar
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    Man you are getting there!!

  18.  09-08-2010  03:59 PM
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    nice thread, interesting choice for diet, think your abit over 11% in my opinion.

  19.  09-08-2010  04:00 PM
    Registered User manbeast31's Avatar
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    awesome progress so far keep it up !

  20.  09-09-2010  09:54 AM
    Registered User ScottyDoc's Avatar
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    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

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