Scope75's 8 Week Lean and Hard Log!!!

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    Scope75's 8 Week Lean and Hard Log!!!


    Here's the link to my log on Primordial Performance forum.
    I'll also just copy my posts from there and post them here for the people that don't want to follow along on PP's forum.

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    Scope75's 8 Week Lean and Hard Log!!!
    Well this is going to be my 8 week log of AndroLean and AndroHard followed by 4 weeks of the TRS and TCF-1 for PCT. I'll be posting before and after photos as well as blood work. I'll be getting blood work done 3 times during this log before cycle bloods (tomorrow morning), on the last day of the AL/AH stack, then after PCT.

    This will be my first log and my first cycle.The official start of this log will be 5/30/11 and I'll be posting starting stats and measurements the night before or the day of.
    I'll be getting my diet plan dialed in and laid out this weekend as well as going to Costco and buying a **** ton of food.

    Also since this is my first log if there is any other info you'd like to know or I need to post just let me know.
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    Here's what my diet is going to look like just need to figure out the total cals and the macros for each meal and day.

    7am 3 AL/AH, fish oil, and CLA
    8am 2 scoop protein
    10am chicken breast and broccoli
    12:30pm 2 cans tuna mixed with 1/2 cup Greek yogurt broccoli and salsa or chicken breast and broccoli
    2pm 3 AL/AH, fishoil, and CLA
    3pm pre workout meal either chicken and oatmeal or tilapia filet and oatmeal
    4:30-6pm workout I sip on modern bcaa or bc+eaa threwout the workout.
    Post workout shake 2 scoops protein and 20gm bcaa
    7-8pm 2 tilapia filets with broccoli
    Pre bed 20gm bcaa

    Diet might/will change after I figure out the macros for the day but that's gonna be what's it will look like for the most part.

    Staple supps
    Protein powder
    Now Adam multi
    Fish oil
    CLA
    Alcar
    Green tea
    ALA
    Now super enzymes
    •   
       

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    The workout plan

    Monday
    Squats
    BB lunges
    Calf raises

    Tuesday
    Standing BB press
    Lateral Raises
    Shrugs

    Wednesday
    Bench press
    Incline Bench press
    Incline DB flys

    Thursday
    Curls regular and reverse
    Rope press downs
    Skull crushers

    Friday
    Deadlift
    BB or DB rows
    Wide grip chins

    Going to try and do cardio every day. Cardio will be hill sprints or treadmill 20 min 12% incline. Also going to try and get a big tire for tire flips because I enjoy doing that kind of stuff and might add them in a few times a week or everyday and for sures on Saturday and Sunday who knows need to get the tire!!

    I haven't been doing the above workout just what I plan to do for this cycle so if you guys think I should switch things around I'm open to suggestions.
    What I was doing before was just squats bench deadlift and whatever I wanted to do after them.
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    Had blood drawn this morning I'll post the results in when I get them in 3-5 working days.
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    Good to have it over here on AM, thanks bud!

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    No problem might try and get it on a few other forums too.
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    Well I ended up starting the AL/AH on 5/28 because I didn't have any plans for the weekend and wish I would've waited because after my second dose I ended up stepping off a tractor wrong and tweaked my ankle. I kept taking the AL/AH even thou I couldn't workout.
    So today was my first workout and I worked legs.
    Squats
    Warm up 135x20 185x20
    225 5x10
    275 5x5
    BB lunges
    95 3x10 each leg
    Calf raises
    BW 4x40
    No cardio because I had rubber legs after working them good.

    I have before pics and measurements will try and get the pics loaded up and posted soon and I'll post up my measurements later today.
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    Ok here are my stats.
    When I took my pics my scale said I weighed 206.8 with a bf of 23.9%. Today my first workout day I weighed 210 with a bf of 22.5
    Here are my measurements.
    Neck 15.5"
    Chest upper 45.25" at the nipple 42"
    Waist at belly button 35.5"
    Thighs 24.5"
    Calves 15.25"
    Ankles 10"
    Biceps R 16.25" L 16"
    Forarms 12.25"
    Wrists 7.25"
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    Quote Originally Posted by scope75 View Post
    Ok here are my stats.
    When I took my pics my scale said I weighed 206.8 with a bf of 23.9%. Today my first workout day I weighed 210 with a bf of 22.5
    Here are my measurements.
    Neck 15.5"
    Chest upper 45.25" at the nipple 42"
    Waist at belly button 35.5"
    Thighs 24.5"
    Calves 15.25"
    Ankles 10"
    Biceps R 16.25" L 16"
    Forarms 12.25"
    Wrists 7.25"
    Wow you gained ~3 pounds and lost BF and no training?

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    In for this, but I'm also in at PP so I prob won't have much to say
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    Quote Originally Posted by ryansm View Post
    Wow you gained ~3 pounds and lost BF and no training?
    That's what my scale said!! No training at all just lots of BBQ Saturday, Sunday and Monday was eggs and chicken.
    I bet it's not 3 pounds because I didn't have my morning movement until later on after I weighed myself. I was more posting the 210lbs 22.5 bf numbers more as my starting numbers due to it being my first training day as i don't really count the first few days because I just dosed the AH/AL because I couldn't workout with the tweaked ankle.
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    Shoot post up (here and at PP) and get these threads moving the more active it is the better it is for me and PP!!

    Also is there anything else I should be reporting on?
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    Recieved my blood work results this morning and I'll make a point to get them and my before pics posted up tonight.
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    Worked shoulders today
    Lbs x sets x reps
    Standing BB press
    95x2x10
    95x8
    95x4x6
    Upright BB rows
    95x2x10
    95x4x8
    Lateral raises
    25'sx6x6
    Shrugs
    225x5x6

    Did some light cardio which was just a nice jog down the road from my house then ran and walked back up to the house did that twice.
    Cardio wont be all that much this week due to my legs being shot/sore from the squats and lunges. Next week when they aren't sore I'll kick up the cardio.
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    Pics are up in the PP forum but I'll get around to posting them here too.
    I don't know how to edit the PDF file that was sent to me or I would've posted up my blood work results. If anyone would like to tell me how to edit my info out of the PDF file I'll post it up so you can read it better than the pics from my iphone but the results are in my before pics album on the PP forum.
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    On Saturday or sometime this weekend I'll ne making a first week review since I feel like this stack is starting to work. After that I'll do daily updates on how I'm feeling but as of right now I feel great!! Now I'm off to go hit tri's and bi's.

    Rope pull downs
    50x5x15
    30x5x12
    Skull crushers
    35x5x15
    Chin ups
    BWx3x6
    3x5
    Reverse Curls
    55x5x8
    Hammer curls
    25x5x10

    No cardio today because my legs a blown from Tuesdays leg workout. Also I helped a girl move out of her house to another place from 1-5:30 today and I was lifting heavy as tv's and whole sections of sofa by myself so that was a pretty good workout in itself.

    Post workout is going to be 20g bcaa 2 scoop protein 2 fat bong rips then chicken 30-45 minutes after. It's going to be a great night!!
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    I have to ask, whats a fat bong rip??
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    Quote Originally Posted by prld2gr8ns View Post
    I have to ask, whats a fat bong rip??
    It's when you take a good pull off of a bong and it gets you really stoned.
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    Well this weekend was a bust due to some family coming in from out of town so I haven't been able to eat or workout like I would've like to but I still kept it clean just lots of it.

    I also believe the stack is starting to kick in because I feel like I'm maybe running a little warmer and even just hitting a quick workout I seem more focused and sweat easier.
    This next week I'm going to really going to buckle down and hit it hard weights and cardio!! My diet has pretty much been chicken and tuna with broccoli. Carbs have been kept low and that is where they will stay tell next weekend then I'll load them up on Saturday.
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    Deadlift
    135x20
    185x20
    225 5x10
    275 5x5
    315 2x5

    Wide Grip Chins
    BW 5x6

    Hyperextensions
    BW 5x12

    I'm for sures feeling the kick of the AL/AH. This morning I was just setting down and I had a light sweat and was feeling warmer than regular so that must be the AL working. Also the veins in my arms are really starting to pop when I'm working and even at a rest so that must be the AH.
    The only thing I don't get is my cals have been kept fairly low and clean but the scale keeps going up in weight!! I'm not complaining about gaining weight but I just hope it's muscle and not fat.
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    Rope pull downs
    60 2x10
    50 5x12
    40 8x12

    Skull crushers
    35 6x15

    Chin ups
    BW 6x6

    Reverse curl
    55 6x15

    Hammer curls
    25 8x10

    Cardio
    5 45yrd hill sprints
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    hahaha
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    thats good man
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    Quote Originally Posted by scope75 View Post
    Deadlift
    135x20
    185x20
    225 5x10
    275 5x5
    315 2x5

    Wide Grip Chins
    BW 5x6

    Hyperextensions
    BW 5x12

    I'm for sures feeling the kick of the AL/AH. This morning I was just setting down and I had a light sweat and was feeling warmer than regular so that must be the AL working. Also the veins in my arms are really starting to pop when I'm working and even at a rest so that must be the AH.
    The only thing I don't get is my cals have been kept fairly low and clean but the scale keeps going up in weight!! I'm not complaining about gaining weight but I just hope it's muscle and not fat.
    Sounds like an increase repartitioning of nutrients.
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    Quote Originally Posted by rulk22 View Post
    Sounds like an increase repartitioning of nutrients.
    Yeah that's got to be it. I haven't been keeping my cals as low as I should but all the extra cals are coming from chicken, eggs, peanut butter, protein powder, greek yogurt and fruit. I've really been craving apples, blue berries, and strawberries. As long as the gain is good pounds I'm happy with it.
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    Quote Originally Posted by scope75 View Post
    Yeah that's got to be it. I haven't been keeping my cals as low as I should but all the extra cals are coming from chicken, eggs, peanut butter, protein powder, greek yogurt and fruit. I've really been craving apples, blue berries, and strawberries. As long as the gain is good pounds I'm happy with it.
    Just keep it clean and it will work out great

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    Quote Originally Posted by ryansm View Post
    Just keep it clean and it will work out great
    What I listed above and almonds and peanuts is all I ever eat when I get cravings for something it's always those things.
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    Standing BB press
    95 2x10 2x8 2x6

    Standing BB Rows
    95 5x10

    DB Lateral Raises
    25 2x8 4x6

    BB Front Raises
    45 5x10

    Cardio
    5x 45yrd hill sprints
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    Squats
    Warm up 135x20 185x20
    225 5x10
    275 3x6
    295 2x6

    BB lunges
    95 4x10 each leg

    Calf raises
    BW 4x40

    Cardio
    6x 45yd hill sprints

    Squats today seemed way lighter than last week 295 felt real nice.. Next week I'll hit 315 for 1 or 2 sets of 5.
  31. Advanced Member
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    Kept diet pretty clean this weekend. No lifting but did hit some hill sprints. No decrease in weight still up 10lbs since I started.

    Diet today is going to be
    8am
    1 scoop protein and some almonds
    10-10:30
    Fish filet and broccoli
    12:30-1
    Chicken brest and broccoli
    2:30-30
    Fish filet and almonds
    5:30-6
    2 scoop protien and 20g bcaa
    7-7:30
    Chicken Brest and a salad or broccoli
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    Quote Originally Posted by scope75 View Post
    Kept diet pretty clean this weekend. No lifting but did hit some hill sprints. No decrease in weight still up 10lbs since I started.

    Diet today is going to be
    8am
    1 scoop protein and some almonds
    10-10:30
    Fish filet and broccoli
    12:30-1
    Chicken brest and broccoli
    2:30-30
    Fish filet and almonds
    5:30-6
    2 scoop protien and 20g bcaa
    7-7:30
    Chicken Brest and a salad or broccoli
    How much weight are you looking to gain? May want to up calories some more.

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    Quote Originally Posted by ryansm View Post
    How much weight are you looking to gain? May want to up calories some more.
    Wasn't really looking to gain any weight but as long as it's good weight I'll take whatever I can get. I'd rather drop some bf and stay around 210-220. I'm going to try and do hill sprints everyday to help get rid of some BF.
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    Incine BB Bench
    135 5x10
    185 1x5
    185 5x4

    Flat BB Bench
    135 5x10
    185 3x4
    135 5x8

    Cardio
    5x45yd hill sprint
    5x45yd hill run

    Didn't have any drive today and the workout shows it!! I did do some extra cardio and will keep doing the hill runs after the sprints like I did today.
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    Pull ups
    BW 6x6

    Reverse curls
    55 6x15

    Hammer curls
    25 8x15

    Rope pull downs
    40 6x20
    30 6x20

    Skull crushers
    35 5x20
  36. Advanced Member
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    Squats
    135x20
    185x20
    225 6x10
    275 3x5

    Calf raises
    BW 30x6

    Cardio
    5x45yrd hill sprint
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    Quote Originally Posted by scope75 View Post
    Wasn't really looking to gain any weight but as long as it's good weight I'll take whatever I can get. I'd rather drop some bf and stay around 210-220. I'm going to try and do hill sprints everyday to help get rid of some BF.
    Sprints are a great idea

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    For cardio I like to go back and forth between steady state cardio and Hiit. Sometimes a longer (45 minutes or 1 hour ) on the treadmill makes me feel like a fat burning machine. Hiit can feel like torture-just get that 20 minutes over and done with.
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  39. Advanced Member
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    Well this weekend was full of hot girls, late nights, and a few beers and I think it's just what I needed because I jumped on the scale yesterday and I was down 5lbs.

    Didn't really workout yesterday because my feet are sore from walking and dancing in new boots this past weekend. I did go run some hills and did some push ups chin ups and a few other things to get my HR up and to work up a little sweat. Today I'll hit legs and some hills.
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    Squats
    135x20
    185x20
    225 6x12
    275 2x6
    315 2x5

    Calf raises
    BW 5x30

    Cardio
    5x45yrd hill sprints
    Hit the heavy bag for 20+ minutes
  

  
 

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