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

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  1. Subbed broham!
    Recoverbro Elite
    "This is what we've been working on"


  2. Saturday - 05/12/2012 - Biceps & Triceps

    Exercise 1: SUPER-SET French Bar Bicep Curls (close grip) with lying dumbbell tricep extensions (kind of like skull crushers but with dumbbells)
    Set 1 - 30Lbs for 25 reps biceps, followed by 20Lbs each hand for 20 reps triceps
    Set 2 - 40Lbs for 20 reps, followed by 25Lbs each hand for 25 reps tricpes
    Set 3 - 50Lbs for 15 reps, followed by 30Lbs each hand for 11 reps (shoulder pinching)
    Set 4 - 60Lbs for 12 reps, followed by 25 reps each hand for 25 reps
    Set 5 - 50Lbs for 13 reps, followed by 40Lbs for 4 reps, followed by 30Lbs for 6 reps (burn baby)... followed by 30Lbs for 10 reps triceps, followed by 25Lbs for 7 reps triceps, followed by 20Lbs for 5 reps triceps, followed by 15Lbs for 6 reps triceps... OK so my skin turned green and I ripped right through my shirt and... OK just day-dreaming through the screaming muscle pumps, sorry, I'm back to reality!

    Exercise 2: SUPER-SET Cable Rope Hammer Curls with Cable Rope Tricep Press Downs
    Set 1 - 60Lbs for 16 reps curls followed by 80Lbs for 20 reps triceps
    Set 2 - 60Lbs for 13 reps curls followed by 80Lbs for 20 reps triceps
    Set 3 - 50Lbs for 15 reps curls followed by 80Lbs for 18 reps triceps
    Set 4 - 50Lbs for 14 reps curls followed by 80Lbs for 15 reps triceps

    Exercise 3: SUPER-SET Double Bicep Flex against Cable Resistance with Single Arm Cable Tricep Kick Backs
    Set 1 - 20Lbs for 20 reps biceps (can't go heavier, pinches shoulder), followed by 30Lbs for 15 reps triceps
    Set 2 - 20Lbs for 20 reps biceps, followed by 30Lbs for 15 reps triceps
    Set 3 - 20Lbs for 20 reps biceps, followed by 30Lbs for 12 reps triceps
    Set 4 - 20Lbs for 20 reps biceps, followed by 20 Lbs for 16 reps triceps

    Exercise 4: SUPER-TRI-SET Oblique Crunches with Hanging Leg Raises with Seated Calf Raises
    Set 1 - 25 reps oblique crunches each side (no weight), followed by 30 hanging leg raises side to side then 15 straight up middle, followed by 5 plates on each side for 25 reps calf raises (toes in)
    Set 2 - 25 reps oblique crunches each side (no weight), followed by 30 hanging leg raises side to side then 15 straight up middle, followed by 5 plates on each side for 25 reps calf raises (toes out)
    Set 3 - 25 reps oblique crunches each side (no weight), followed by 30 hanging leg raises side to side then 10 straight up middle, followed by 5 plates on each side for 25 reps calf raises (toes in)
    Set 4 - 25 reps oblique crunches each side (no weight), followed by 20 hanging leg raises side to side then 10 straight up middle, followed by 5 plates on each side for 25 reps calf raises (toes out)
    Set 5 - 5 plates on each side for 25 reps calf raises (toes in)
    Set 6 - 5 plates on each side for 25 reps calf raises (toes out)

    - I completed this workout in approximately 40 minutes, I was too tired to do cardio after, but I did go from sauna to pool (back and forth) for about 45mins before I showered and went home to get ready for work tonight.

    Diet: Continues to be pretty damn flawless!!!
    Meal 1 - 12oz fat free cottage cheese + 2 scoops whey isolate
    Meal 2 - 6 egg whites + 1 yoke + 1 can spinach
    Meal 3 - OH YEAH Protein Bar (30g protein)
    Meal 4 - 8oz Baked Chx Breast + can of green beans
    Meal 5 - 16oz Baked Chx Breast + 16oz shredded cabbage + 3 TBspn Olive Oil + Balsamic Vinegar + Tony Seasoning (AL's Cajun Salad)
    * 1 Gallon of Water all day
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!
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  3. Nice workout Scotty! I love super setting bi's and tris....talk about pumps!!
    Recoverbro Elite
    "This is what we've been working on"

  4. Quote Originally Posted by RickRock13 View Post
    Nice workout Scotty! I love super setting bi's and tris....talk about pumps!!
    Skin Splitting to say the least!!!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  5. Quote Originally Posted by ScottyDoc View Post
    Skin Splitting to say the least!!!
    Gotta love that kind of a pump!! Keep up the hard work bro! So has the pink tutu come into play yet?
    BPS REP
    Jeremiah 29:11-14
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  6. Great update man, that workout must have had you ripped!
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

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

  8. superset monster, great intensity.
    NSCA - CSCS

  9. Fug Al.. just reading your workouts makes me tired haha Great work 8Lbs in a week i'm jelly, so far i am down to 235 from 243!
    I hope everybody thinks i'm crazy, because you cannot be a sane person and go through the type of pain i am willing to put myself through to be where i want to be, Once I completely win the war between my mind and body, my reign will begin. ~Me

  10. Update Time....
    I am down another 5Lbs,
    so I am down a total of 13Lbs
    so down from my original 243Lbs down to my current 230Lbs!!!




    Coming along on schedule and as expected!!!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  11. Everything looks leaner, great job Al!
    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. Nice eye....lol


    Seriously though....are those ABS I see? Wow they are peeking out nice! Great progress!!
    Recoverbro Elite
    "This is what we've been working on"

  13. Dude great progress. See your heads healing nice too...
    I'm just a dude chasing a dream

  14. Broseph, you are killing this ISH
    http://anabolicminds.com/forum/cycle-info/252210-greens-climb-top.html#post4548443

  15. Quote Originally Posted by superbeast668 View Post
    Dude great progress. See your heads healing nice too...
    Yeah, wish I could just explain it one time like I was able to do here on the forum, I am sick and tired of saying, "NO... I did not get into a fight, no one kicked my A$$, it was a wall I tell ya!!!" Then ya get the people who don't believe you, my soon to be ex-wife is Latina and she has been violent in the past (left marks) and my FINAFLEX bosses when they say it think it was her, but it is not, I swear, I would tell people, anyway, it will heal soon enough, just tired of explaining myself, LoL!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  16. Quote Originally Posted by ScottyDoc View Post
    Yeah, wish I could just explain it one time like I was able to do here on the forum, I am sick and tired of saying, "NO... I did not get into a fight, no one kicked my A$$, it was a wall I tell ya!!!" Then ya get the people who don't believe you, my soon to be ex-wife is Latina and she has been violent in the past (left marks) and my FINAFLEX bosses when they say it think it was her, but it is not, I swear, I would tell people, anyway, it will heal soon enough, just tired of explaining myself, LoL!
    wait... you got beat up by your wife?
    I'm just a dude chasing a dream

  17. Quote Originally Posted by superbeast668 View Post
    wait... you got beat up by your wife?
    Yep, she's 6'4" tall with Abs, runs a 40 in 4.3
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!

  18. Quote Originally Posted by ScottyDoc

    Yeah, wish I could just explain it one time like I was able to do here on the forum, I am sick and tired of saying, "NO... I did not get into a fight, no one kicked my A$$, it was a wall I tell ya!!!" Then ya get the people who don't believe you, my soon to be ex-wife is Latina and she has been violent in the past (left marks) and my FINAFLEX bosses when they say it think it was her, but it is not, I swear, I would tell people, anyway, it will heal soon enough, just tired of explaining myself, LoL!
    Getting a divorce ? Sorry to hear that bro.
    RecoverBro ELITE

  19. Nice pics bro!! Looking like some real good progress!
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  20. Yah Al gets biggest transformation this week and he puts preasure on Chris....
    Unremarkable is no way to go through life... Doug

  21. Quote Originally Posted by DreamWeaver View Post
    Yah Al gets biggest transformation this week and he puts preasure on Chris....
    No doubt there is a little pressure. However this week I will be coming in leaner for sure, last week was a builder. Not sure if I will be able to drop what he did here though...
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  22. Quote Originally Posted by MrKleen73 View Post
    No doubt there is a little pressure. However this week I will be coming in leaner for sure, last week was a builder. Not sure if I will be able to drop what he did here though...
    Yah it's nuts, but gives you ideas.. see what he's doing is throwing caution to the wind and doing whatever it takes to lose weight. He is relying on the anabolics to keep his mass and it seems to be working despite the rate he is losing weight. Now remember he was damn big to begin with so he was well prepared beforehand for this scenario.... 230 is still fuggin huge given that he has gotten so lean. I am thinking if I add in extra cardio I don't have to worry too much about muscle loss, especially if it's just a few 20 minute high intensity sessions here and there. The only reason I would do this is cuz of the time constraints. Seems to be working for him so ...

    Oh I am going to be hitting the gym angry today... fuggin fuggers tryin to dupe me Doug Smash!!!! hey did everybody see that movie, if you haven't go see it... magnificent... eat lots of popcorm
    Unremarkable is no way to go through life... Doug

  23. Quote Originally Posted by DreamWeaver View Post
    Yah it's nuts, but gives you ideas.. see what he's doing is throwing caution to the wind and doing whatever it takes to lose weight. He is relying on the anabolics to keep his mass and it seems to be working despite the rate he is losing weight. Now remember he was damn big to begin with so he was well prepared beforehand for this scenario.... 230 is still fuggin huge given that he has gotten so lean. I am thinking if I add in extra cardio I don't have to worry too much about muscle loss, especially if it's just a few 20 minute high intensity sessions here and there. The only reason I would do this is cuz of the time constraints. Seems to be working for him so ...

    Oh I am going to be hitting the gym angry today... fuggin fuggers tryin to dupe me Doug Smash!!!! hey did everybody see that movie, if you haven't go see it... magnificent... eat lots of popcorm
    Eat lots of popcorn huh? LMAO! I will go see that bad boy in a few weeks. Just before they stop showing it in 3D. We have already discussed my short fuse when it comes to movies and people being inconsiderate.
    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. Guess who's back for another log... Kleen's Queen! Come give her your support.

    KLEENSQUEEN - Adds Mass that's Lean on Creatine w/ Finaflex Crea-Trona
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  25. Hey al- was wondering why u opt to do slow steady cardio versus hiit for fat loss.. I have done hiit for about 5 years now and honestly il only 23 but i did it for 5 days a week for 2 years then 4 for 2.. Past year I've cut to 3, sometimes twice a week.. Just cNt handle the stress and pain.. But do u believe hiit to be superior to steady? Or as long as you're burning the cals there's no true difference? Thanks!
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