ScottyDoc's.... Transformer's Quest for PRIME!!!

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  1. Quote Originally Posted by MrKleen73 View Post
    I already look noticeably better in just the past 5 days, you better watch out!
    I am still holding some water but noticibly leaner even though I am only down a pound. My diet has been immaculate too... I am going to start 550xd with my secret weapons tomorrow..
    Unremarkable is no way to go through life... Doug


  2. Friday - 02/04/2012 - Biceps & Triceps

    Exercise 1 - Super-Set between close grip french bar curls & lying dumbbell extensions (like skull crushers but with dumbbells)
    Set 1 - 30Lbs curls for 30 reps, followed by 15Lb dumbbells for 25 reps
    Set 2 - 40Lbs curls for 25 reps, followed by 20Lb dumbbells for 25 reps
    Set 3 - 40Lbs curls for 25 reps, followed by 20Lb dumbbells for 25 reps
    Set 4 - 40Lbs curls for 25 reps, followed by 20Lb dumbbells for 25 reps
    * I probably could have done more weight, but I could feel the stress it was putting on my shoulder joint and as long as I'm getting a good pump and burn, I'm not pushing this injury at all!

    Exercise 2 - Super-Set Rope Cable Tricep Press downs and Rope Cable Hammer Curls
    Set 1 - 70Lbs for 25 reps triceps, followed by 50Lbs for 25 reps curls
    Set 2 - 70Lbs for 25 reps triceps, followed by 50Lbs for 25 reps curls
    Set 3 - 70Lbs for 25 reps triceps, followed by 50Lbs for 23 reps curls
    Set 4 - 70Lbs for 24 reps triceps, followed by 50Lbs for 21 reps curls

    Exercise 3 - Superset single arm cable tricep kick-backs with double bicep flex/curls with cable resistance
    Set 1 - 20Lbs each side for 20 reps triceps, followed by 20Lbs each side for 20 reps curls
    Set 2 - 20Lbs each side for 18 reps triceps, followed by 20Lbs each side for 17 reps curls
    Set 3 - 20Lbs each side for 19 reps triceps, followed by 20Lbs each side for 18 reps curls
    Set 4 - 20Lbs each side for 17 reps triceps, followed by 20Lbs each side for 16 reps curls

    * Wow, I can tell my carbs are low, I was cramping at the end of that workout, it only took me like 40mins and I thought I was going soooo slow. I finished so early I had a ton of time for the Sauna and pool, love going from hot to cold & back and forth! I will return tonight after work at 8:00pm and do my hour of slow-paced fat-burn cardio! My Legs are so sore, I was planning on doing extensions and curls tomorrow, but the Hell with that, I will just show up in the AM and do Abs, Calves, & 1hr of slow-burn cardio and be done for the week!!!

    Diet:
    Meal 1 - 2/3 cup of oatmeal and 2 scoops of whey isolate protein
    Meal 2 - Nogi Bar & Isopure RTD
    Meal 3 - 6 egg whites + 1yoke + 1 can spinach
    Meal 4 - 8oz Baked Chx + 1 can of green beans
    Meal 5 - 16oz Baked Chx + 1Lb of raw cabbage + 2 table spoons Olive oil + Balsamic Vinegar & Tony's Cajun seasoning
    * Awwww Pig-out... next day... Awww... Blow some A$$!!!
    * 2 gallons of water all day long!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!
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  3. Saturday - 05/05/2012 - Abs & Calves

    Morry (the Circuit King) would be proud, I just did one huge circuit. I started with oblique crunches on the back hyper-extension bench, doing 25 reps each side, then immediately went over to the hanging leg lifts and did 40 reps going side to side, so 20 each side, then 15 straight up, then immediately over the the plated loaded standing calf press machine and put 5 plates on each side and did 30 reps with my toes in. OK, so that is just 1 circuit!!! I repeated that circuit 6 times, not gonna lie, I really did not keep track, I know once I got to the 3rd and 4th circuit go around I really stopped counting reps and just did them til failure!!!

    Diet:
    Meal 1 - 12oz Cottage Cheese + 2 scoops Whey Isolate
    Meal 2 - 8oz Baked Chx + 6oz Raw Cabbage + 1 tspn olive oil + Balsamic Vinegarette & Seasonings
    Meal 3 - 6 egg whites + 1 yoke + 1 can of spinach
    Meal 4 - 8oz Backed Chx + 1 can green beans
    Meal 5 - 2 cans of light tuna in water + 1 can of green beans
    Meal 6 - 12oz Cottage Cheese + 2 scoops Whey Isolate
    * Slacking, only 1 gallon of water...
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  4. Do u mix the whey in the cottage cheese? Just curious lol. And what fat content of CC?

  5. Quote Originally Posted by chedapalooza View Post
    Do u mix the whey in the cottage cheese? Just curious lol. And what fat content of CC?
    Yes, I mix the two scoops of whey + 1/2 scoop of splenda in the FAT FREE cottage cheese (0g fat), sorry I posted that stuff in the past, then I get lazier about it, because they whey isolate I use is also 29g protein per scoop with 1.5g fat & like 2g carbs (per scoop mind you). Anyway, after mixing in the whey & the splenda into the cottage cheese it tastes amazing, like a creamy dessert to me. Cottage cheese is one of those things that I can take either way (sweet or salty) just depends on how and what I'm eating it with, but I don't ever mix my sweets with my salties, I'm not a fan of doing that!

    I have been keeping pretty good track of my calories and my grams of protein and I have been taking in around 300g/protein per day and keeping my calories under 2,500 cals/day!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!
    •   
       


  6. Nice. I need to clean everything up. Got very liberal with carbs and fats and meal timing.. Really let it go. I cut so easily so it just a matter of locking it down. The first few days r the toughest

  7. Quote Originally Posted by chedapalooza View Post
    Nice. I need to clean everything up. Got very liberal with carbs and fats and meal timing.. Really let it go. I cut so easily so it just a matter of locking it down. The first few days r the toughest
    Absolutely, the first week is the hardest, or should I say the 1st weekend is the hardest, after that, it just becomes 2nd nature, besides, by the time the 2nd weekend comes around it has already been like 12 or 13 days and I'm already seeing the changes visibly and dramatically and once you start seeing those changes, it is a whole lot easier to stay strict, the light at the end of the tunnel my friend!!!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  8. Quote Originally Posted by ScottyDoc

    Absolutely, the first week is the hardest, or should I say the 1st weekend is the hardest, after that, it just becomes 2nd nature, besides, by the time the 2nd weekend comes around it has already been like 12 or 13 days and I'm already seeing the changes visibly and dramatically and once you start seeing those changes, it is a whole lot easier to stay strict, the light at the end of the tunnel my friend!!!
    Amen

  9. Ok it says there's 4 pages but it keeps bringing me to page 3...
    Unremarkable is no way to go through life... Doug

  10. It is doing the same thing for me and it won't allow me to put my pictures up either???
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  11. Quote Originally Posted by ScottyDoc View Post
    It is doing the same thing for me and it won't allow me to put my pictures up either???
    That is really weird... All of this must be your fault, you loaded your crazy ass volume workout yesterday and broke the database with it.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  12. Hey we actually made it to page 4, try and post the pics now...
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html



  13. Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  14. There now your "IT Genius" has helped you out.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  15. Quote Originally Posted by MrKleen73 View Post
    There now your "IT Genius" has helped you out.
    Thanx "IT.. GENIUS"
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  16. Oh boy ....
    Unremarkable is no way to go through life... Doug

  17. OK, in my above pictures I am down 8Lbs from last week, so down from 243Lbs to 235Lbs and I am not in a position to be getting my body fat and/or LBM taken on a weekly basis, if the opportunity arises I will definitely jump at the chance. But as for now, I will let my body weight and pictures be the means in which I am judged, besides, everyone is just gonna go by the pictures anyway, in the end it is all in how you look, now how much you weigh or how low of a BF # you have!!!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  18. Quote Originally Posted by ScottyDoc View Post
    OK, in my above pictures I am down 8Lbs from last week, so down from 243Lbs to 235Lbs and I am not in a position to be getting my body fat and/or LBM taken on a weekly basis, if the opportunity arises I will definitely jump at the chance. But as for now, I will let my body weight and pictures be the means in which I am judged, besides, everyone is just gonna go by the pictures anyway, in the end it is all in how you look, now how much you weigh or how low of a BF # you have!!!
    8 lbs wow ... I lose like maybe 2-3 lbs a week at the best of times...
    Unremarkable is no way to go through life... Doug

  19. 235 is still really fuggin big too...
    Unremarkable is no way to go through life... Doug

  20. OK, and another thing, from here on out, I am having David take my pictures using my phone, those are just too washed out and blurry, then I'll post my own picts and send my picts to him just like everyone else does!!!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  21. Quote Originally Posted by DreamWeaver View Post
    8 lbs wow ... I lose like maybe 2-3 lbs a week at the best of times...
    I always lose the most my 1st and 2nd week, water weight, trust me, I always hold a lot, it will slow down to 2-3Lbs/week, I'm no different than anyone else! You physically can't lose more than that per week without losing muscle too, in my opinion and pretty much everything I have ever heard or read from a legitimate source!!!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  22. Awe man, I just looked and it looks like this stupid site crash lost my Monday workout, Oh well, I posted it, not posting it again, don't even know if I could remember every single thing I did other than it was crazy high reps!!!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  23. Quote Originally Posted by ScottyDoc View Post
    OK, in my above pictures I am down 8Lbs from last week, so down from 243Lbs to 235Lbs and I am not in a position to be getting my body fat and/or LBM taken on a weekly basis, if the opportunity arises I will definitely jump at the chance. But as for now, I will let my body weight and pictures be the means in which I am judged, besides, everyone is just gonna go by the pictures anyway, in the end it is all in how you look, now how much you weigh or how low of a BF # you have!!!
    Well in that case, I WIN! The rest of you guys be Ugly as sin!
    Oh wait you meant our physiques...

    Quote Originally Posted by ScottyDoc View Post
    Awe man, I just looked and it looks like this stupid site crash lost my Monday workout, Oh well, I posted it, not posting it again, don't even know if I could remember every single thing I did other than it was crazy high reps!!!
    Here I will do the summary of your Monday workout.

    I DID A FUG TON OF VOLUME AT THE GYM MONDAY!

    Okay the summary is over...
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  24. Tuesday - 05/08/2012 - Back

    Exercise 1: Hammer Strength Upper Back Rowes (close)
    Set 1 - 1 plate on each side for 30 reps
    Set 2 - 1 plate & a 25 on each side for 30 reps
    Set 3 - 2 plates on each side for 25 reps
    Set 4 - 2 plates & a 25 on each side for 20 reps
    Set 5 - 3 plates on each side for 20 reps

    Exercise 2: Hammer Strength Lower Back Rows (wide)
    Set 1 - 2 plates on each side for 25 reps
    Set 2 - 2 plates on each side for 22 reps
    Set 3 - 2 plates on each side for 20 reps
    Set 4 - 2 plates on each side for 20 reps

    Exercise 3: Super-Set Lat Pull downs (close) with Seated cable rows (wide)
    Set 1 - 105Lbs for 25 reps lat pulls (close), followed by 105Lbs for 15 reps seated cable rows (wide)
    Set 2 - 105Lbs for 25 reps seated cable rows (wide), followed by 105Lbs for 15 reps Lat pulls (wide)
    Set 3 - 105Lbs for 25 reps lat pulls (close), followed by 105Lbs for 15 reps seated cable rows (wide)
    Set 4 - 105Lbs for 25 reps seated cable rows (wide), followed by 105Lbs for 15 reps Lat pulls (wide)

    - This workout went very well, as you can see my shoulder was not bugging me that bad, it pinched here and there a little, but for the most part my back strength is returning, in another 4wks or so I should be back to full back strength and be in my normal stride as far as back workouts are concerned. This entire workout took me 45 mins, was going to land up taking over an hour, but at the end I picked up the pace by lightening up the weight and doing some super-setting at a pretty fast speed to really pump up the muscles and burn them out, worked well and kept me on my pace! It is currently 5:34pm and I will complete my 1hr of cardio at 8pm, as always... slow, 15 degree incline at 3.5miles an hour, sweating buckets and raising the heart-rate, but not so high that I go above my fat-burning potential.

    Diet:
    Meal 1 - 2 scoops Whey Isolate + 2/3 cup oatmeal (raw) - (pre-workout)
    Meal 2 - 2 scoops Whey Isolate + 3/4 cup oatmeal (raw) - (post-workout)
    Meal 3 - 6 egg whites, 1 yoke, + 1 can of spinach
    Meal 4 - 3 Ostrims (29g protein) + 1 Oh Yeah Bar (30g protein)
    Meal 5 - 8oz Backed Chx + 1 can green beans
    Meal 6 - 2 scoops whey isolate + 12oz fat free cottage cheese
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  25. Nice work Al, glad to see the continuous improvement in the condition of your shoulder. Looks like a sweet workout.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html
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