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2011 ScottyDoc's famous FINAFLEX sponsored Hallow-Lean / 16wk SHREDDDD!!!

ScottyDoc said:
but I too like TINYGUY, am very thankful that we have an incredible crew here on AnabolicMinds, very open-minded, men & women, old & young, all working together to help, motivate, & push one another in a positive fashion, which if I'm not mistaken, is what these forums are for and why most of us joined up to begin with!
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You are very right!!! And what I find most interesting about AM are the reps for all the supplement company's. None of them seem to be pushing their product saying that they are better than the other guy. They all seem to be working together to help us all out to reach our goals in whatever way they can help. Glad I'm here!!!!
 
FABman said:
You are very right!!! And what I find most interesting about AM are the reps for all the supplement company's. None of them seem to be pushing their product saying that they are better than the other guy. They all seem to be working together to help us all out to reach our goals in whatever way they can help. Glad I'm here!!!!
Click to expand...

Look, that is how it should be my friend! I mean there are plenty of companies, with many great products, to me thinking from a consumer stand point of view, I would want to take the best combination of products, so if manufacturers worked together to combine different products and work together more often, it would work out better for the consumer, therefore inevitably work out better for both companies, vs. saying my product is better than yours, etc. etc.! If you ever wonder how some of us REPs get along, ask JudgementDay (Athletix REP) what he things of me? I'll tell you how I feel about him, he is one of the best REPs I have ever had the pleasure of knowing and working with, honesty, integrity, just an all around incredible guy, like me, we are both just trying to do our best to be good REPs, good people, and honestly inform the forums about products and have fun doing so!!! If more REPs were like us, it would be a much better place, because there are certain REPs and certain companies that for one reason or another seem to have a vendetta against one another and in my opinion, both companies lose that way! Just my opinion!!!
 
Al, I think you can do it for sure. I bet 6 caps will do you real nice too.
 
MrKleen73 said:
Al, I think you can do it for sure. I bet 6 caps will do you real nice too.
Click to expand...

Thanx Bro, no one worry, this isn't over til it's over, I will either make my goal or die trying, believe me, once I set my sights on something, I don't quit til it's done!!!

Thanx Chris!
 
ScottyDoc said:
Look, that is how it should be my friend!... honesty, integrity, just an all around incredible guy (JudgementDay-Athletix REP), like me, we are both just trying to do our best to be good REPs, good people, and honestly inform the forums about products and have fun doing so!!! If more REPs were like us, it would be a much better place,...Just my opinion!!!
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Yes!!! That is how it should be and your opinion is 100% correct!! (in my opinion..lol)

And can't wait to see the Thor costume!!! I know you'll make it!!!

p.s. Georgia boys get it done!!!! (I was born in Atlanta...lol)
 
Time to do work!! :angryfire: God i want to deadlift right now too
 
thetinyguy said:
Time to do work!! :angryfire: God i want to deadlift right now too
Click to expand...

No worries Bro... You will get your 600+, just don't rush it, it will come, slowly but steadily work at it and it will come I promise! Dead-Lifts are awesome, but they are also an excellent way to F@ck up your back if you do it wrong, so that is why I say work at it slowly, but surely, not worth the injury!
 
DAMN!!!

I am gone for 3 days and the log is at 6 PAGES!!! :eek:

Time to go back and catch up :type:
 
ScottyDoc said:
No worries Bro... You will get your 600+, just don't rush it, it will come, slowly but steadily work at it and it will come I promise! Dead-Lifts are awesome, but they are also an excellent way to F@ck up your back if you do it wrong, so that is why I say work at it slowly, but surely, not worth the injury!
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My form and technique will be my absolute primary concern. My form use to suck but now i got it down a LOT better so i'll be careful with my back when i do them. If something doesn't feel right i'll just wait till the next workout.
 
Hell yeah tiny let's do it bro imalso going to try that looking up approach I always look in the mirror like you say
 
The real idea is to lead with your neck and shoulders but with your head level. However most people can't grasp that concept so the easier thing is to look up at a focal point. However if you think up and back first you should be able to improve your dead lift.
 
MrKleen73 said:
The real idea is to lead with your neck and shoulders but with your head level. However most people can't grasp that concept so the easier thing is to look up at a focal point. However if you think up and back first you should be able to improve your dead lift.
Click to expand...
Thanks kleen I know I have good form but I'm always looking for Advice and input and anything that can make better
 
I'm in! Sorry I'm late but I read up on where you're at and what your doing. Looks like great cycle. I'm more of a free eater myself but then I get away with it.
 
MrKleen73 said:
The real idea is to lead with your neck and shoulders but with your head level. However most people can't grasp that concept so the easier thing is to look up at a focal point. However if you think up and back first you should be able to improve your dead lift.
Click to expand...

That's good advice, i understand what your saying too. When i lift i usually just focus on my neck/back going up and slightly back while my head is looking up. I swear it helps a TON too.
 
All good advice on form, personally I have always done what Kleen said, focused on a focal point looking up, keep my back as straight as possible and fire it up!
 
OK... Update time...

Day 6 - Saturday 07/16/2011 (rest day, no cardio, no lifting)
Diet:
Meal 1 - 6 egg whites, 1 yoke, & 3/4cup of oatmeal
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 1 Chicken breast (baked/grilled) & 1 can of green beans
Meal 5 - Oh Yeah Protein bar
Meal 5 - 1 Chicken breast (baked/grilled) & 1 can of green beans
2+ gallons of water all day

Day 7 - Sunday 07/17/2011 (rest day, no cardio, no lifting)
DIET:
Meal 1 - 6 egg whites, 1 yoke, & 3/4cup of oatmeal
Meal 2 - 1 Chicken breast (baked/grilled) & 1 can of green beans
Meal 3 - 10 oz. London Broil & 1 can green beans
Meal 4 - 10 ox. London Broil & 1 can of green beans
1+ gallon of water all day

Day 8 - Monday - 07/18/2011
OK, so I woke up on Saturday and my Low Back was hurting, unfortunately with my work schedule, going to see one of my many Chiropractic Buddies and actually catching one of them while they are actually in the office working is a very hard thing for me to do. Fortunately, I do have a fellow Chiropractor that I am friends with that works in an office attached to my gym, so I got to the gym today (wishing I could do my heavy legs) and just immediately went to the elliptical machine, which irritated my LB, so I then moved over to the treadmill, this too irritated it, so then I thought, hey, what about the stepper (escalator looking one) and this did not hurt my back, so I did 30 mins at a rather slow, but grueling rate, making my legs burn and sweat like as if I had just jumped into a pool fully clothed, then after 30mins of the stepper, I moved over and did an additional 30mins on the recumbent bike and continued to sweat and at least accomplish my fat burning goals/needs, after that I spent about 30 more minutes getting in and out of the sauna and stretching to the best of my ability. Then I took a cold shower and went into the Chiropractic office, only to be informed that my friend no longer works there and has moved to bigger and better things in Tennessee :(. So the LB is still sore and achey, but I will still resume my normal workouts tomorrow, skipping legs this week as to not aggravate the LB any further.

Diet:
Meal 1 - 6 egg whites, 1 yoke, & 3/4cup of oatmeal
Meal 2 - 6 egg whites, 1 yoke, & 3/4 cup of oatmeal (post workout)
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 1 Chicken breast (baked/grilled) & 1 can of green beans
Meal 5 - 1 Chicken breast (baked/grilled) & 1 can of green beans
Meal 6 - 2 scoops of whey protein & water (pre-sleep)
2+ gallons of water all day
 
Something I always wonder when folks have such consistent diets... HOW THE F DO YOU DO IT!?!?!?

Seriously, I am pretty good about grilling chicken on Sunday to eat during the week, but dinner is controlled by my wife/son and leftovers invariably make it into my lunch rotation.
 
Milas said:
Something I always wonder when folks have such consistent diets... HOW THE F DO YOU DO IT!?!?!?

Seriously, I am pretty good about grilling chicken on Sunday to eat during the week, but dinner is controlled by my wife/son and leftovers invariably make it into my lunch rotation.
Click to expand...

Well... I am lucky in one sense (cursed in the other sense of it) my wife does not cook, she is a vegetarian! So if there is any cooking going on, it is me, so I have just told her it is her responsibility to feed herself while I am dieting down and I literally cook/prepare all my food (as much as possible, I obviously don't cook the oatmeal or open the tuna until it is time) at least 1 week in advance. That way, when I wake up in the morning, I eat my 1st meal and pack my cooler for the remaining meals and off to the gym, then work I go! I mean there is no room to cheat because I am no where need food all day except for the food I bring... (Monday-Saturday) now, my one and only day off and day with my Daughter... Sunday, that is a different story, I mean yes the food is still at home and ready to eat, but my daughter does not eat the same foods as me and it isn't always so easy because we might be out somewhere, which I have to prepare for, etc. So for me, Sunday is my only challenging day, but I made it through this Sunday just fine!
 
ScottyDoc said:
FAB my brotha, I'm right there with you, but what you have to remember is... most of the people on some of these other sites I think are very young, and more importantly, very immature, they are what I like to call, "Keyboard Cowboys!" They make themselves feel better by putting others down, they thrive on the turmoil and negativity they can spread, it is unfortunate, but I too like TINYGUY, am very thankful that we have an incredible crew here on AnabolicMinds, very open-minded, men & women, old & young, all working together to help, motivate, & push one another in a positive fashion, which if I'm not mistaken, is what these forums are for and why most of us joined up to begin with!
Click to expand...


100% in agreement here! All the young high school kids that think they know it all because they read all the BB mags out there of recycled crap spewing negativity need to quit and grow up! The human body is a wonderful thing and can be tweeked to unknown limits. Telling someone who has wayyyyyy more experience and know-how that something is impossible is just a great way to show others how stupid you really are. "Better for people to think you a fool than to open your mouth and remove all doubt!"
 
Al,

Sorry to hear your lower back is hurting. I hope not related to our little contest. I skipped on leg presses too last leg day since I have really beat the crap out o my hips with the heavy weight non stop for about 8 weeks now. I did hit 315x12 on squats though, and that was nice. Not sure if it was a PR or not, but if not it has been long enough ago that I don't remember hitting it for 12. I am kind of thinking of sticking with 315 and just keep adding reps until I get to 20 or something. If my hip is feeling better this coming week I will go ahead and hit some more leg press just to see what I can do. I don't think I will be able to top 13 per side though. Remember I am working with 10 per side now and it is a lot of work for me.
 
MrKleen73 said:
Al,

Sorry to hear your lower back is hurting. I hope not related to our little contest. I skipped on leg presses too last leg day since I have really beat the crap out o my hips with the heavy weight non stop for about 8 weeks now. I did hit 315x12 on squats though, and that was nice. Not sure if it was a PR or not, but if not it has been long enough ago that I don't remember hitting it for 12. I am kind of thinking of sticking with 315 and just keep adding reps until I get to 20 or something. If my hip is feeling better this coming week I will go ahead and hit some more leg press just to see what I can do. I don't think I will be able to top 13 per side though. Remember I am working with 10 per side now and it is a lot of work for me.
Click to expand...

No, it is not due to our bet/challenge, not at all! I think when I did light legs on Friday, I really pushed it extra hard when I did my leg curls and I am the worst at following my own advice when it comes to stretching and flexibility, I have zero! Anyway, I've posted about this before and I'll do so again, as a Health Professional and Chiropractor, the # 1 cause of LB pain in men who lift is a lack of flexibility in their hamstrings! If you are as tight and inflexible as I am and really push those suckers hard and they tighten up even more, where do you think all the pressure is pulling, I mean those muscles are WAYYYY stronger than your LB muscles, so which group is going to win, the Hamstrings will win every time, hence extra pressure and pulling on an already weak area and wha-la, we have LB Pain, it is a simple recipe if you think about it! So I'm doing a lot of stretching and icing, etc. I'll just carefully push my way through this week's upper-body movements, probably give my Biceps and Triceps their own day since I won't be trying to squeeze it all in 5 days, will be doing light non-irritating cardio, it will get better and if it is better by Monday, then I'll get in there and show you what's up with 13 plates, LoL, if not, I'll just suck it up and Bow to my MASTER! Oh... But don't you worry my friend, whether it happens this coming Monday (end of our bet time-frame) or not, I will post a video of me doing 13+ plates for 13+ reps, Oh Yes, I will!!!
 
ScottyDoc said:
OK... Update time...

Day 6 - Saturday 07/16/2011 (rest day, no cardio, no lifting)
Diet:
Meal 1 - 6 egg whites, 1 yoke, & 3/4cup of oatmeal
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 1 Chicken breast (baked/grilled) & 1 can of green beans
Meal 5 - Oh Yeah Protein bar
Meal 5 - 1 Chicken breast (baked/grilled) & 1 can of green beans
2+ gallons of water all day

Day 7 - Sunday 07/17/2011 (rest day, no cardio, no lifting)
DIET:
Meal 1 - 6 egg whites, 1 yoke, & 3/4cup of oatmeal
Meal 2 - 1 Chicken breast (baked/grilled) & 1 can of green beans
Meal 3 - 10 oz. London Broil & 1 can green beans
Meal 4 - 10 ox. London Broil & 1 can of green beans
1+ gallon of water all day

Day 8 - Monday - 07/18/2011
OK, so I woke up on Saturday and my Low Back was hurting, unfortunately with my work schedule, going to see one of my many Chiropractic Buddies and actually catching one of them while they are actually in the office working is a very hard thing for me to do. Fortunately, I do have a fellow Chiropractor that I am friends with that works in an office attached to my gym, so I got to the gym today (wishing I could do my heavy legs) and just immediately went to the elliptical machine, which irritated my LB, so I then moved over to the treadmill, this too irritated it, so then I thought, hey, what about the stepper (escalator looking one) and this did not hurt my back, so I did 30 mins at a rather slow, but grueling rate, making my legs burn and sweat like as if I had just jumped into a pool fully clothed, then after 30mins of the stepper, I moved over and did an additional 30mins on the recumbent bike and continued to sweat and at least accomplish my fat burning goals/needs, after that I spent about 30 more minutes getting in and out of the sauna and stretching to the best of my ability. Then I took a cold shower and went into the Chiropractic office, only to be informed that my friend no longer works there and has moved to bigger and better things in Tennessee :(. So the LB is still sore and achey, but I will still resume my normal workouts tomorrow, skipping legs this week as to not aggravate the LB any further.

Diet:
Meal 1 - 6 egg whites, 1 yoke, & 3/4cup of oatmeal
Meal 2 - 6 egg whites, 1 yoke, & 3/4 cup of oatmeal (post workout)
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 1 Chicken breast (baked/grilled) & 1 can of green beans
Meal 5 - 1 Chicken breast (baked/grilled) & 1 can of green beans
Meal 6 - 2 scoops of whey protein & water (pre-sleep)
2+ gallons of water all day
Click to expand...

That diet makes me hungry... haha but yeah for your back have you ever tried myofacial release with a tennis ball against the wall or ground? I did this yesterday and i found a BUNCH of knots in my back. Hurt at first but now i feel really good you can actually feel all the muscles around the knot relaxing it's really cool. My rotator cuff was KNOTTED UP and that probably sucked the most but i'm gonna go back over it today, i felt a ton better after about a 30 min session of it yesterday.
 
Oh yeah that and a good foam roller can work wonders. I was very happy to see that Wal-Mart sells a foam roller now for about 12-15 dollars.
 
thetinyguy said:
That diet makes me hungry... haha but yeah for your back have you ever tried myofacial release with a tennis ball against the wall or ground? I did this yesterday and i found a BUNCH of knots in my back. Hurt at first but now i feel really good you can actually feel all the muscles around the knot relaxing it's really cool. My rotator cuff was KNOTTED UP and that probably sucked the most but i'm gonna go back over it today, i felt a ton better after about a 30 min session of it yesterday.
Click to expand...

I have and you are correct, that works great, the problem with mine is it is deep, I think it may even be a weak disc or something, for me, it is not something that can be massaged or touched, I can hit it if I'm stretching or move/bend a certain way, but I can't physically touch it no matter how deep I try to press!
 
MrKleen73 said:
Oh yeah that and a good foam roller can work wonders. I was very happy to see that Wal-Mart sells a foam roller now for about 12-15 dollars.
Click to expand...

I haven't gotten a chance to use a foam roller yet so i guess you can say i "skipped" to the tennis ball. I still want to pick up one though and thanks for the info!

ScottyDoc said:
I have and you are correct, that works great, the problem with mine is it is deep, I think it may even be a weak disc or something, for me, it is not something that can be massaged or touched, I can hit it if I'm stretching or move/bend a certain way, but I can't physically touch it no matter how deep I try to press!
Click to expand...

That's a really big bummer, i hope you figure out a solution to that. Does it go away periodically or is it just constant?
 
thetinyguy said:
That's a really big bummer, i hope you figure out a solution to that. Does it go away periodically or is it just constant?
Click to expand...

Yeah, it is a Bummer, but nothing I have not experienced before and will experience again! It is just one of those things I have come to accept, my LB is an area of pre-disposed weakness, my weakest link so to speak, so if I ever go too hard or too heavy, or just push myself to the limits when I'm not accustomed to, it will be what hurts more than the rest! No, it will go away, as long as I get it adjusted a few times and do contrast heat/ice and some E-stim (electrical stimulation) I have my own TENs unit, then I'll be fine, I think it is already improving from yesterday, my more therapeutical time in the gym today has already made a marked improvement! No worries guys, just wanted to give y'all the skinny (all pun intended) so no one thought I was slacking, because I'm not, I still burnt a $hit-load of calories today during my therapy and diet is still 100% on target, so one week of no doing legs, BIG DEAL in the scheme of things! Besides, I am THOR... Son of Oden, God of Thunder, you can't keep me down, LoL!!!
 
Glad to hear it is feeling better already hopefully the improvement continues quickly.
 
Following along...fellow D.C. here.
I am all too familiar with not practicing what I preach!! I agree with you about the hamstrings. Too many practitioners totally overlook them when treating LBP.
 
Al,
I have been trying to respond to you but your inbox is full. You can save everything to a csv file if there is info you don't want to lose. Then you can delete the messages. Anyway delete some so I can respond. ;)
 
MrKleen73 said:
Al,
I have been trying to respond to you but your inbox is full. You can save everything to a csv file if there is info you don't want to lose. Then you can delete the messages. Anyway delete some so I can respond. ;)
Click to expand...

My Bad, I didn't even realize it was FULL, I think it should give you some kind of warning when you are getting close or something, should be clear now Brotha, sorry bout dat!
 
Jared said:
Following along...fellow D.C. here.
I am all too familiar with not practicing what I preach!! I agree with you about the hamstrings. Too many practitioners totally overlook them when treating LBP.
Click to expand...

Welcome Bro, where do you practice and if you don't mind me asking, which school did you go to? I currently live in Lawrenceville, GA and graduated LIFE CHIROPRACTIC COLLEGE in Marrieta, GA in 2002!
 
I used to spend copious amounts of time in Marietta, far too much LOL! But I sure did like visiting the OK Cafe for some comfort food!!!
 
For anyone who has given a rep on the new system and had it change to a negative rep go post here. I am hoping if we bring to thier attention they can fix it.
Invalid Link Removed
 
MrKleen73 said:
For anyone who has given a rep on the new system and had it change to a negative rep go post here. I am hoping if we bring to thier attention they can fix it.
Invalid Link Removed
Click to expand...

Chris... PLEASE, feel free to put this post on any of my active threads as well as persons doing a LOGs for FINAFLEX, I, as much as you, would really like to see this problem get resolved!
 
MrKleen73 said:
For anyone who has given a rep on the new system and had it change to a negative rep go post here. I am hoping if we bring to thier attention they can fix it.
Invalid Link Removed
Click to expand...

Repped!!!



Edit: negged...
 
Day 9 - 07/19/2011

Shoulders & Calves (skipped Traps, didn't want to put that heavy pressure on my back)

Exercise 1: WARM-UP
This whole exercise was really just one big warm-up, I took a handled surgical band and tied it off to one of the machines and did both internal and external rotations on both shoulders for about 5 mins, I just kept switching from internal to external from one shoulder to the next, no break, just trying to losen them up, get some blood in there and prevent future shoulder pain, I have been doing this for the past few months, I just forgot to include it in my last workout, not that it is super important to what I'm doing, but it is helping me, so if this helps just one other person, it was worth putting in here!

Exercise 2: Dumbbell Military Press
Set 1 - 30Lb each for 20 reps
Set 2 - 40Lb each for 20 reps
Set 3 - 50Lb each for 18 reps
Set 4 - 60Lb each for 15 reps
Set 5 - 70Lb each for 10 reps
Set 6 - 80Lb each for 8 reps
Set 7 - 70Lb each for 9 reps
Set 8 - 60Lb each for 11 reps

Exercise 3: Lateral delt cable flies
Set 1 - 10Lb each side for 20 reps
Set 2 - 15Lb each side for 15 reps
Set 3 - 20Lb each side for 10 reps
Set 4 - 15Lb each side for 14 reps

Exercise 4: Rear delt cable flies
Set 1 - 15Lb each side for 20 reps
Set 2 - 20Lb each side for 20 reps
Set 3 - 25Lb each side for 16 reps
Set 4 - 25Lb each side for 12 reps

Exercise 5: Machine Military Press (uses a pin, but has stack on both sides)
Set 1 - 70Lb each side for 20 reps
Set 2 - 90Lb each side for 15 reps
Set 3 - 90Lb each side for 11 reps
Set 4 - 80Lb each side for 12 reps

Exercise 6:
OK, kind of like my warm-up exercise it has to be explained in a little detail to understand. I took a pair of 10Lb dumbbells and raised up in a lateral fly position and basically held it there, I did flex & slightly relax my lateral delts giving me a very small ROM probably from 80-100 degrees, but the muscle was in constant contraction and I just did them until I could not hold them up any more, then I did the same thing with my rear delts and then repeated lateral again, then rear! So... Burn out / failure with very little resistance!

Exercise 7: Seated calve raises
Set 1 - 3 plates for 20 reps
Set 2 - 4 plates for 15 reps
Set 3 - 4 plates for 13 reps
Set 4 - 4 plates for 11 reps

Exercise 8: Calf raises on Hack Squat
Set 1 - 3 plates each side for 20 reps (toes in)
Set 2 - 3 plates each side for 18 reps (toes out)
Set 3 - 3 plates each side for 16 reps (toes straight away)

Today's workout seemed very long, but went by rather quickly, I finished in approx. 1hr & 20mins and immediately went and did my 1hr of cardio on the elliptical machine.

Diet:
Meal 1 - 6 egg whites, 1 yoke, & 3/4 cup of oatmeal
Meal 2 - 6 egg whites, 1 yoke, & 3/4 cup of oatmeal (post-workout)
Meal 3 - 2 cans of tuna & 1 can of Spinach
Meal 4 - 8oz Chicken breast & 1 can of green beans
Meal 5 - 8oz Chicken breat & 1 can of green beans
Meal 6 - 2 scoops whey protein & water (pre-sleep)
2+ gallons of water all day long
 
Looking good Doc. I have some catching up to do, my week off put me in the hole but im a climbing out.
 
Your workouts make me tired just reading them... ;)
 
Bummer about the back, I forgot to mention on my log I got a scare playing touch Football on Sunday I was running full speed and pop goes my groin, but turns out it's not too bad. I am starting off HST and light weight so I should be ok...
 
DreamWeaver said:
Bummer about the back, I forgot to mention on my log I got a scare playing touch Football on Sunday I was running full speed and pop goes my groin, but turns out it's not too bad. I am starting off HST and light weight so I should be ok...
Click to expand...

Holy Smokes Batman, don't get injured at the last minute, that would be horrible!!! As far as me, thanks for the concern, I'm about 70% better today, I can still feel it, but it was not aggravated during my workout and I had a good one and still completed my entire hour of cardio on the elliptical, so it is just a matter of time, I'm sure by this weekend, my LBP will be a distant memory and on Monday I crank out a serious video of me doing so MASSIVE LEG PRESSES so MrKLeen kneels before his MASTER!!! Hehehe Hoohoo Hahhh! (Evil Laugh)
 
That sounds more like the ravings of a lunatic. You remember that song They're coming to take me away HaHa- HeHe- HoHo they're coming to take me away to the funny farm where life is beautiful all the time... THEY'RE COMING TO TAKE ME AWAY!!!
 
MrKleen73 said:
That sounds more like the ravings of a lunatic. You remember that song They're coming to take me away HaHa- HeHe- HoHo they're coming to take me away to the funny farm where life is beautiful all the time... THEY'RE COMING TO TAKE ME AWAY!!!
Click to expand...

Obviously not the original video, but I like this video version better!!!
 
ScottyDoc said:
Day 9 - 07/19/2011

Shoulders & Calves (skipped Traps, didn't want to put that heavy pressure on my back)

Exercise 1: WARM-UP
This whole exercise was really just one big warm-up, I took a handled surgical band and tied it off to one of the machines and did both internal and external rotations on both shoulders for about 5 mins, I just kept switching from internal to external from one shoulder to the next, no break, just trying to losen them up, get some blood in there and prevent future shoulder pain, I have been doing this for the past few months, I just forgot to include it in my last workout, not that it is super important to what I'm doing, but it is helping me, so if this helps just one other person, it was worth putting in here!

Exercise 2: Dumbbell Military Press
Set 1 - 30Lb each for 20 reps
Set 2 - 40Lb each for 20 reps
Set 3 - 50Lb each for 18 reps
Set 4 - 60Lb each for 15 reps
Set 5 - 70Lb each for 10 reps
Set 6 - 80Lb each for 8 reps
Set 7 - 70Lb each for 9 reps
Set 8 - 60Lb each for 11 reps

Exercise 3: Lateral delt cable flies
Set 1 - 10Lb each side for 20 reps
Set 2 - 15Lb each side for 15 reps
Set 3 - 20Lb each side for 10 reps
Set 4 - 15Lb each side for 14 reps

Exercise 4: Rear delt cable flies
Set 1 - 15Lb each side for 20 reps
Set 2 - 20Lb each side for 20 reps
Set 3 - 25Lb each side for 16 reps
Set 4 - 25Lb each side for 12 reps

Exercise 5: Machine Military Press (uses a pin, but has stack on both sides)
Set 1 - 70Lb each side for 20 reps
Set 2 - 90Lb each side for 15 reps
Set 3 - 90Lb each side for 11 reps
Set 4 - 80Lb each side for 12 reps

Exercise 6:
OK, kind of like my warm-up exercise it has to be explained in a little detail to understand. I took a pair of 10Lb dumbbells and raised up in a lateral fly position and basically held it there, I did flex & slightly relax my lateral delts giving me a very small ROM probably from 80-100 degrees, but the muscle was in constant contraction and I just did them until I could not hold them up any more, then I did the same thing with my rear delts and then repeated lateral again, then rear! So... Burn out / failure with very little resistance!

Exercise 7: Seated calve raises
Set 1 - 3 plates for 20 reps
Set 2 - 4 plates for 15 reps
Set 3 - 4 plates for 13 reps
Set 4 - 4 plates for 11 reps

Exercise 8: Calf raises on Hack Squat
Set 1 - 3 plates each side for 20 reps (toes in)
Set 2 - 3 plates each side for 18 reps (toes out)
Set 3 - 3 plates each side for 16 reps (toes straight away)

Today's workout seemed very long, but went by rather quickly, I finished in approx. 1hr & 20mins and immediately went and did my 1hr of cardio on the elliptical machine.

Diet:
Meal 1 - 6 egg whites, 1 yoke, & 3/4 cup of oatmeal
Meal 2 - 6 egg whites, 1 yoke, & 3/4 cup of oatmeal (post-workout)
Meal 3 - 2 cans of tuna & 1 can of Spinach
Meal 4 - 8oz Chicken breast & 1 can of green beans
Meal 5 - 8oz Chicken breat & 1 can of green beans
Meal 6 - 2 scoops whey protein & water (pre-sleep)
2+ gallons of water all day long
Click to expand...

Great session! Keep it up, I did some more sets for laterals today myself it was "fun" haha
 
I know what you mean with the lbp I get like that after a few weeks of deadlifts, usually goes away after a week , you'll be fine just the back can get really sore at times, hope you feel better bro
 
Day 10: 07/20/2011


Back & Abs


Exercise 1: Cable Lat Pull downs (wide grip)
Set 1 - 100Lbs for 20 reps (warm-up)
Set 2 - 120Lbs for 15 reps (warm-up)
Set 3 - 140Lbs for 12 reps
Set 4 - 160Lbs for 10 reps
Set 5 - 180Lbs for 10 reps
Set 6 - 180Lbs for 7 reps immediately followed by 140Lbs for 11 reps (failure)


Exercise 2: Seated cable rows (close grip)
Set 1 - 180Lbs for 12 reps
Set 2 - 180Lbs for 10 reps
Set 3 - 180Lbs for 10 reps
Set 4 - 180Lbs for 10 reps


Exercise 3: Seated row machine, plate loaded (wide grip / upper lats)
Set 1 - 2 plates each side for 15 reps
Set 2 - 2 plates + 25Lb on each side for 13 reps
Set 3 - 3 plates each side for 11 reps
Set 4 - 3 plates each side for 8 reps, immediately followed by 2 plates on each side for 9 reps (failure)


Exercise 4: Close grip row machine (lower lats)
set 1 - 70Lbs each side for 15 reps
Set 2 - 80Lbs each side for 12 reps
Set 3 - 90Lbs each side for 9 reps
Set 4 - 70Lbs each side for 13 reps


Exercise 5: Hanging leg raises (twisting side to side as I crunch to hit obligues as well)
Set 1 - 30 reps going side to side and then 10 straight up
Set 2 - 30 reps going side to side and then 10 straight up
Set 3 - 30 reps going side to side and then 8 straight up


This was a fast and focused workout today, normally I would do biceps as well, but because I am giving myself a week off of legs, I will give biceps & triceps their own day on Friday, trying to turn a negative into a positive, I might lose a week on my legs, but my arms are sure gonna pay for it, LoL! I completed my workout in 1hr flat and then proceeded to do my 1hr of cardio on the elliptical machine.


Diet:
Meal 1 - 6 egg whites, 1 yoke & 3/4 cup of oatmeal
Meal 2 - 6 egg whites, 1 yoke & 3/4 cup of oatmeal (post-workout)
Meal 3 - 2 cans of tuna and 1 can of spinach
Meal 4 - 8oz grilled chicken breast & 1 can of green beans
Meal 5 - 8oz grilled chicken breast & 1 can of green beans
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
2+ gallons of water all day long
 
musclerican said:
I know what you mean with the lbp I get like that after a few weeks of deadlifts, usually goes away after a week , you'll be fine just the back can get really sore at times, hope you feel better bro
Click to expand...

Thanks Bro, the way it is progressively getting better and better and I continue to stretch it out, I should be 100% by Monday, I mean I don't have legs to do and I'm real... real careful to use perfect form and even drop the weight if necessary as to not aggravate it any further, so with that and the fact that I have Saturday and Sunday off, no lifting or cardio, I'm pretty damn sure I'll be fine! One thing though... just thought of it, the Wifey & I are going Kayaking all day on Sunday, I guess I'll have to be a little less adventurous this time around, last time I went off a 9 foot waterfall, drop straight down, had to put my wrist out and deflect a huge rock protrusion in the water and though I broke my wrist, needless to say the rest of the trip was not fun trying to kayak and negotiate the rapids with just one good arm/hand... What can I say, that's just the Man in me! (Ah..ah...ah.. Tim Allen style)

Entertainment value...


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