Jared
Member
Practice in the Denver area, and went to Northwestern. I used to practice in Florida, and knew a lot of people there who had gone to Life.
2011 ScottyDoc's famous FINAFLEX sponsored Hallow-Lean / 16wk SHREDDDD!!!
- Thread starter ScottyDoc
- Start date
Practice in the Denver area, and went to Northwestern. I used to practice in Florida, and knew a lot of people there who had gone to Life.
ScottyDoc
Well-known member
Very nice, Love me some Colorado, I was looking to move out that way and practice when I graduated, but when I went out there for a week and looked around, I realized just how much more expensive the cost of living is, ridiculous!
ScottyDoc
Well-known member
Thanks Bro, just trying to hang with you! "If ya wanna hang with the big dogs, ya gotta learn to pee in the high weeds!"
ScottyDoc
Well-known member
$hit, you think I'm high-volume, you should see some of thetinyguy's workouts, they are insanely long and crazy high-volume!!!
DreamWeaver
Legend
Yah I am off the high volume, I just don't respond well. I will do some volume with muscle saturation but it won't take longer than 1 hour and that is with isolated movements. I found that DC was too little for me however...
MrKleen73
Legend
The highest volume workout that I like it German Volume Training, 26 sets per lift, 13 per body part, but only 2 exercises per body part if that. I am thinking of starting an HST run in PCT, 2 weeks at 15s would give me time to get a little estro back in my joints lives so as the weights got heavier my joints would be getting healthier.
thetinyguy
Well-known member
, Honestly the real determining factor to how it works for me will be when i start bulking..... That should be pretty interesting i can't wait!
Onlychevy6
Well-known member
Very nice workout...
DreamWeaver
Legend
That's what I am doing now. I have to save muscle saturation for the last 6 weeks to bring out lagging body parts.
ScottyDoc
Well-known member
Day 11 - 07/21/2011
Chest (no calves, they are still too sore)
Exercise 1: Incline Machine Chest press
Set 1 - 50Lbs on each side for 20 reps
Set 2 - 70Lbs on each side for 15 reps
Set 3 - 90Lbs on each side for 12 reps
Set 4 - 90Lbs on each side for 10 reps
Set 5 - 90Lbs on each side for 9 reps
Set 6 - 70Lbs on each side for 14 reps
Exercise 2: Decline push ups (bodyweight only)
Set 1 - 15 reps
Set 2 - 14 reps
Set 3 - 12 reps
Set 4 - 11 reps
Exercise 3: Incline cable flys
Set 1: 25 Lbs each side for 16 reps
Set 2: 25 Lbs each side for 14 reps
Set 3: 25 Lbs each side for 12 reps
Set 4: 20 Lbs each side for 15 reps
Exercise 4: Decline cable flys
Set 1: 30 Lbs each side for 15 reps
Set 2: 35 Lbs each side for 15 reps
Set 3: 40 Lbs each side for 15 reps
Set 4: 35 Lbs each side for 16 reps
Immediately after finishing my workout (45mins) I did one hour 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
FYI... I started tanning today.
Chest (no calves, they are still too sore)
Exercise 1: Incline Machine Chest press
Set 1 - 50Lbs on each side for 20 reps
Set 2 - 70Lbs on each side for 15 reps
Set 3 - 90Lbs on each side for 12 reps
Set 4 - 90Lbs on each side for 10 reps
Set 5 - 90Lbs on each side for 9 reps
Set 6 - 70Lbs on each side for 14 reps
Exercise 2: Decline push ups (bodyweight only)
Set 1 - 15 reps
Set 2 - 14 reps
Set 3 - 12 reps
Set 4 - 11 reps
Exercise 3: Incline cable flys
Set 1: 25 Lbs each side for 16 reps
Set 2: 25 Lbs each side for 14 reps
Set 3: 25 Lbs each side for 12 reps
Set 4: 20 Lbs each side for 15 reps
Exercise 4: Decline cable flys
Set 1: 30 Lbs each side for 15 reps
Set 2: 35 Lbs each side for 15 reps
Set 3: 40 Lbs each side for 15 reps
Set 4: 35 Lbs each side for 16 reps
Immediately after finishing my workout (45mins) I did one hour 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
FYI... I started tanning today.
ScottyDoc
Well-known member
I'm glad you brought that up, I am not getting discouraged at all, but this time around things seem to be happening differently! I don't know if it is because I'm on 200mg of Test Enanthate for my TRT or what. I weighed myself yesterday and I was only down like 4-5Lbs in two weeks, which is not bad, but unusual, I normally lose a ton in my first two weeks due to water loss, I'm talking like 10-15Lbs on the scale that is. Anyway, I'm definitely feeling stronger, and I feel lighter, mirror isn't showing much yet, other than my gut isn't protruding as much mainly because I never have a full belly of food like I did when I took my initial starting picture, LoL, I had just finished an entire Publix Hot Wing tender sub, Yummmm! Cardio is definitely getting easier, stamina and energy is slowly but surely improving, my body is still adjusting to the lack of calories and increase in cardio (decrease in input and increase in output). Oh well, we'll see this Monday when I do an update! I think I am going to do bi-weekly updates with pictures & weight only. I know last year I had a way more detailed Log, but this year I am really having trouble at this new gym to find a trainer that is willing to spend 10mins with me to take all my measurements every or even every other Monday! I will put updated measurements in this Log and will definitely have final measurements, but as far as regularly, I'm just going to post update pictures and my weight, but don't worry I will constantly be trying to get update measurements and every time I do, I will definitely post them!
DreamWeaver
Legend
The Test may have you holding some of the water you would have normally lost as well..
ScottyDoc
Well-known member
That is what I'm thinking, no worries, just commenting on it to keep the accuracy of this and what I was expecting and what I got, etc. We'll see at the end, either way, I know I'll look fantastic, just not sure if I'll get below 4.6% BF which would make a new PR, but hey... all I need to feel confident to be THOR is below 6%, so if I don't hit my goal by Halloween, what is to stop me from continuing until I do reach my PR.... Ahahh, Ahaah (Eddie Murphy "Coming to America")
ScottyDoc
Well-known member
Depending on whether I gain or lose muscle mass in this cut, will determine how lean I try to get. I remember when I did the Silver Surfer and did not really care what I weighed, wanted to look longer and more swimmer-ish, I dropped like 10Lbs from 193 down to 183Lbs my last week of severe carb cycling and only came down like 1% BF, so I know I lost muscle, but I wanted to look hard, lean, dry, and vascular because that is how the Silver Surfer looked! But this time around with Thor, whether I look bigger than Chris Hemsworth (Thor Actor) or not, I do't want to be so flat and because I will be tan and dehydrated/water depleted, I would choose more size over more ripped as long as I am below 6% BF, I'm really thinking my perfect goal will be to be between 5.0 - 5.5%, because I was 5.3% in my post pictures when I did this last year for VENOM and that was definitely lean enough and really only a hair to small in my opinion, but mark my words I am not making excuses for not hitting my ultimate goal/PR of below 4.6% BF, I will do it and I will be doing it for me and me alone (no interest in any bodybuilding competitions).
ScottyDoc
Well-known member
We're totally on the same page my Brotha!
DreamWeaver
Legend
Me I'm gonna tear it the fug up!! It's also a preference lol One more day in the sun!!
musclerican
Member
I'm in like sin with You guys on personal goals
TurningGreen
Well-known member
Thinking about joining in on the super hero theme for my next cycle log (Ive been inspired!) something like slashing down with 1-andro and epi-v TurningGreen to Wolverine...yeah I was looking at claws today on the net lol. I guess that would involve a BF% PR, and a wife beater.
TurningGreen
Well-known member
LOL, Didn't even cross my mind Kleen, but my girl may enjoy that haha.
MrKleen73
Legend
I was looking at Cpt. America but it is a pretty complicated outfit unless I just go oldschool. Definitely not doing the body painting thing. Too much hassle and that stuff is expensive to get done! We shall see but the idea of course is to be ripped and show it off. I know, I will get really really lean and go as an anatomy chart. Green Lantern would be cool if I could find a green spandex body suit.
TurningGreen
Well-known member
HAHA living anatomy chart would be the sheet. Get someone to label all your parts and wheel you around on a hand cart.
ScottyDoc
Well-known member
I would get it one size too small, so it fits so skin tight it might as well be painted on, seriously!
Onlychevy6
Well-known member
Then his taint could get tickled. Lol.
Onlychevy6
Well-known member
Awesome ideas though for costumes.
ScottyDoc
Well-known member
Day 12 - 07/22/2011
ARMs... Biceps, Triceps, & Forearms
Exercise 1: Dumbbell Hammer Curls
Set 1 - 25Lb each arm for 20 reps (warm-up)
Set 2 - 30Lb each arm for 15 reps (warm-up)
Set 3 - 35Lb each arm for 15 reps
Set 4 - 40Lb each arm for 10 reps
Set 5 - 40Lb each arm for 10 reps
Set 6 - 40Lb each arm for 7 reps immediately followed by 4 additional reps with the 30Lb dumbbells
Exercise 2: Machine Preacher Curls
Set 1 - 120Lbs for 15 reps
Set 2 - 120Lbs for 11 reps
Set 3 - 120Lbs for 9 reps
Set 4 - 100Lbs for 12 reps
Exercise 3: One arm Isolation curls (that is the only way I know how to describe them, I am standing at the preacher curl bench and use the completely perpendicular side and use light weight, one arm at a time and curl very slowly never letting my arm fully extend to 180 degrees, so constant flexion of the bicep and the squeeze at the top is crucial, not that it needs to be held, but it needs to be squeezed like your life depends on it every single time)
Set 1 - 25Lb dumbbell for 10 reps each arm
Set 2 - 25Lb dumbbell for 10 reps each arm
Set 3 - 25Lb dumbbell for 8 reps each arm
Set 4 - 20Lb dumbbell for 11 reps each arm
Exercise 4: Nose breakers / Skull crushers
Set 1 - 60Lb curl bar for 20 reps (warm-up)
Set 2 - 80Lb curl bar for 15 reps (warm-up)
Set 3 - 100Lb curl bar for 12 reps
Set 4 - 110Lb curl bar for 10 reps
Set 5 - 110Lb curl bar for 9 reps
Set 6 - 90Lb curl bar for 13 reps
Exercise 5: Cable Rope Tricep Press downs
Set 1 - 170Lbs for 9 reps
Set 2 - 150Lbs for 10 reps
Set 3 - 130Lbs for 10 reps
Set 4 - 120Lbs for 12 reps
Exercise 6: One arm reverse grip cable Tricep Press downs (underhanded)
Set 1 - 20Lbs for 13 reps each arm
Set 2 - 20Lbs for 9 reps each arm
Set 3 - 17.5Lbs for 10 reps
Set 4 - 15Lbs for 12 reps
Exercise 7: Super-set reverse grip curls followed by seated wrist curls (no break between)
Set 1 - 50Lb reverse grip curls for 15 reps followed by 20 reps wrist curls with 40Lbs
Set 2 - 50Lb reverse grip curls for 15 reps followed by 16 reps wrist curls with 40Lbs
Set 3 - 50Lb reverse grip curls for 12 reps followed by 12 reps wrist curls with 40Lbs
Set 4 - 50Lb revere grip curls for 10 reps followed by another 5 reps with 40Lbs followed by 9 reps wrist curls with 40Lbs immediately followed by 8 reps wrist curls with 30Lbs
Wow... for as many sets I did for that workout, surprisingly it did not take as long as I thought, workout was approx. 1hr & 15mins followed by 1hr of cardio on the elliptical.
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
OK, for all of you keeping up or for those just tuning into my LOG, I did not train legs this week because last week I really hit my Hamstrings hard and they put some strain on my low back, which was like 99% better yesterday and today is easily 100% better! Anyway, the reason I am reminding everyone of this is to explain why I didn't do legs and why I took advantage of that and gave my arms their very own day when normally I finish off biceps with back and triceps with chest, so in my mind I turned a negative into a positive, because it has been a while since I gave arms their own day. I used to give them their own day all the time, but I really like the way they look and are shaped, so I started combining them to allow me to split up my legs into two days a heavy day and a light day, anyway, I'm all about accuracy and wanted everyone to know what is going on and my reasonings.
ARMs... Biceps, Triceps, & Forearms
Exercise 1: Dumbbell Hammer Curls
Set 1 - 25Lb each arm for 20 reps (warm-up)
Set 2 - 30Lb each arm for 15 reps (warm-up)
Set 3 - 35Lb each arm for 15 reps
Set 4 - 40Lb each arm for 10 reps
Set 5 - 40Lb each arm for 10 reps
Set 6 - 40Lb each arm for 7 reps immediately followed by 4 additional reps with the 30Lb dumbbells
Exercise 2: Machine Preacher Curls
Set 1 - 120Lbs for 15 reps
Set 2 - 120Lbs for 11 reps
Set 3 - 120Lbs for 9 reps
Set 4 - 100Lbs for 12 reps
Exercise 3: One arm Isolation curls (that is the only way I know how to describe them, I am standing at the preacher curl bench and use the completely perpendicular side and use light weight, one arm at a time and curl very slowly never letting my arm fully extend to 180 degrees, so constant flexion of the bicep and the squeeze at the top is crucial, not that it needs to be held, but it needs to be squeezed like your life depends on it every single time)
Set 1 - 25Lb dumbbell for 10 reps each arm
Set 2 - 25Lb dumbbell for 10 reps each arm
Set 3 - 25Lb dumbbell for 8 reps each arm
Set 4 - 20Lb dumbbell for 11 reps each arm
Exercise 4: Nose breakers / Skull crushers
Set 1 - 60Lb curl bar for 20 reps (warm-up)
Set 2 - 80Lb curl bar for 15 reps (warm-up)
Set 3 - 100Lb curl bar for 12 reps
Set 4 - 110Lb curl bar for 10 reps
Set 5 - 110Lb curl bar for 9 reps
Set 6 - 90Lb curl bar for 13 reps
Exercise 5: Cable Rope Tricep Press downs
Set 1 - 170Lbs for 9 reps
Set 2 - 150Lbs for 10 reps
Set 3 - 130Lbs for 10 reps
Set 4 - 120Lbs for 12 reps
Exercise 6: One arm reverse grip cable Tricep Press downs (underhanded)
Set 1 - 20Lbs for 13 reps each arm
Set 2 - 20Lbs for 9 reps each arm
Set 3 - 17.5Lbs for 10 reps
Set 4 - 15Lbs for 12 reps
Exercise 7: Super-set reverse grip curls followed by seated wrist curls (no break between)
Set 1 - 50Lb reverse grip curls for 15 reps followed by 20 reps wrist curls with 40Lbs
Set 2 - 50Lb reverse grip curls for 15 reps followed by 16 reps wrist curls with 40Lbs
Set 3 - 50Lb reverse grip curls for 12 reps followed by 12 reps wrist curls with 40Lbs
Set 4 - 50Lb revere grip curls for 10 reps followed by another 5 reps with 40Lbs followed by 9 reps wrist curls with 40Lbs immediately followed by 8 reps wrist curls with 30Lbs
Wow... for as many sets I did for that workout, surprisingly it did not take as long as I thought, workout was approx. 1hr & 15mins followed by 1hr of cardio on the elliptical.
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
OK, for all of you keeping up or for those just tuning into my LOG, I did not train legs this week because last week I really hit my Hamstrings hard and they put some strain on my low back, which was like 99% better yesterday and today is easily 100% better! Anyway, the reason I am reminding everyone of this is to explain why I didn't do legs and why I took advantage of that and gave my arms their very own day when normally I finish off biceps with back and triceps with chest, so in my mind I turned a negative into a positive, because it has been a while since I gave arms their own day. I used to give them their own day all the time, but I really like the way they look and are shaped, so I started combining them to allow me to split up my legs into two days a heavy day and a light day, anyway, I'm all about accuracy and wanted everyone to know what is going on and my reasonings.
DreamWeaver
Legend
Yah that guy was ripped, I would have to think of something like that as it will be just a couple weeks after my contest...
ScottyDoc
Well-known member
LoL, then he'd have to call himself the Green Hammer because he'd be walking around with an erection all night long, LoL!
JudgementDay
Legend
Damn your going full on out with the training and diet! Keep killin it bro.
soontobbeast
Well-known member
16 weeks.....wow. thats a looooong time to be hardcore. you're last prep was 12 weeks and you got ripped. you're going to look nuts this time!
btw, where the progress pics? aren't you on day 12 or so?
btw, where the progress pics? aren't you on day 12 or so?
ScottyDoc
Well-known member
Thanks Bro, I am a little fatter this time around, but have no doubts that the extra time will be more than enough to shed those extra 2% of BF! Progress pictures will come every two weeks, so today is the day! As far as my usual measurements like last time, I'm at a new gym and those hare much harder to come by so I will just have to update those as I can, sorry guys, but the pictures will come every 2 weeks like clock-work with my body-weight!
ScottyDoc
Well-known member
Day 13 - 07/23/2011 - Rest Day
Diet:
Meal 1 - 6 egg whites, 1 yoke & 3/4 cup of oatmeal
Meal 2 - Supreme protein bar
Meal 3 - 8oz Chicken breast & 1 can of green beans
Meal 4 - 14 oz cube steak & 1 can of spinach
Meal 5 - 14 oz cube steak & 1 can of green beans
Day 14 - 07/24/2011 - Rest Day... But I did anything but rest, LoL! I went Kayaking and we were paddling our A$$'s off in the hot sun for 6hrs, don't get me wrong, it was a total blast, I'm glad today's workout is legs and not something upper-body!
Diet:
Meal 1 - 3 whole eggs, 6oz steak tips with onions & mushrooms, 1 small order of hash browns (approx. 3oz if that), 1 strawberry, 2 cubes of pineapple, & like 8 grapes (I-Hop fruit bowl, LoL), 3 pancakes with maple syrup.
Meal 2 - 16oz chicken breast, 1 cup of black beans, 1/2 cup of pasta
* For those wondering WTF happened, I knew I was going to be Kayaking for 6hrs that day and it was 2hrs away from home and wasn't really prepared, so I said the hell with it, carbed up with good energy food and then ate when I got home like 2hrs before bed and that was it for the day, was exhausted, but it was fun!
Day 15 - 07/25/2011 - Heavy Leg Day
Exercise 1: Leg Presses
Set 1 - 2 plates on each side for 25 reps (warm-up)
Set 2 - 4 plates on each side for 20 reps (warm-up)
Set 3 - 6 plates on each side for 20 reps (warm-up)
Set 4 - 8 plates on each side for 15 reps
Set 5 - 10 plates on each side for 10 reps
Set 6 - 13 plates on each side for 13 reps
Set 7 - 13 plates on each side for 10 reps
Set 8 - 13 plates on each side for 10 reps
Set 9 - 13 plates on each side for 10 reps
Exercise 2: Superset between seated calf raises and calf raises on a hack squat machine
Set 1 - 15 reps with 4 plates seated, then immediately 15 reps (toes in) with 4 plates each side hack squat machine
Set 1 - 13 reps with 4 plates seated, then immediately 12 reps (toes out) with 4 plates each side hack squat machine
Set 1 - 12 reps with 4 plates seated, then immediately 11 reps (toes in) with 4 plates each side hack squat machine
Set 1 - 10 reps with 4 plates seated, then immediately 10 reps (toes out) with 4 plates each side hack squat machine
The workout only took 50 minutes, besides a decent 3-5min rest between my really heavy leg sets, I was just pumping the sets out, I did not do cardio, I never do cardio on either of my leg days because I want my legs to grow, now towards the end of this 16wk run, if my last 4-6 weeks to go and I think it may be close, I may change that thought and will definitely add them to my light leg day, or I may even just eliminate my heavy leg day and replace with an arm day, shortening up my chest day & back day and do cardio all 5 days, I have no idea, I just know what I am doing right now is working and I like it so not ready to change anything just yet, way too soon!
Diet:
Meal 1 - 6 egg whites, 1 yoke (no oatmeal, feeling carbed up from yesterday)
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
Diet:
Meal 1 - 6 egg whites, 1 yoke & 3/4 cup of oatmeal
Meal 2 - Supreme protein bar
Meal 3 - 8oz Chicken breast & 1 can of green beans
Meal 4 - 14 oz cube steak & 1 can of spinach
Meal 5 - 14 oz cube steak & 1 can of green beans
Day 14 - 07/24/2011 - Rest Day... But I did anything but rest, LoL! I went Kayaking and we were paddling our A$$'s off in the hot sun for 6hrs, don't get me wrong, it was a total blast, I'm glad today's workout is legs and not something upper-body!
Diet:
Meal 1 - 3 whole eggs, 6oz steak tips with onions & mushrooms, 1 small order of hash browns (approx. 3oz if that), 1 strawberry, 2 cubes of pineapple, & like 8 grapes (I-Hop fruit bowl, LoL), 3 pancakes with maple syrup.
Meal 2 - 16oz chicken breast, 1 cup of black beans, 1/2 cup of pasta
* For those wondering WTF happened, I knew I was going to be Kayaking for 6hrs that day and it was 2hrs away from home and wasn't really prepared, so I said the hell with it, carbed up with good energy food and then ate when I got home like 2hrs before bed and that was it for the day, was exhausted, but it was fun!
Day 15 - 07/25/2011 - Heavy Leg Day
Exercise 1: Leg Presses
Set 1 - 2 plates on each side for 25 reps (warm-up)
Set 2 - 4 plates on each side for 20 reps (warm-up)
Set 3 - 6 plates on each side for 20 reps (warm-up)
Set 4 - 8 plates on each side for 15 reps
Set 5 - 10 plates on each side for 10 reps
Set 6 - 13 plates on each side for 13 reps
Set 7 - 13 plates on each side for 10 reps
Set 8 - 13 plates on each side for 10 reps
Set 9 - 13 plates on each side for 10 reps
Exercise 2: Superset between seated calf raises and calf raises on a hack squat machine
Set 1 - 15 reps with 4 plates seated, then immediately 15 reps (toes in) with 4 plates each side hack squat machine
Set 1 - 13 reps with 4 plates seated, then immediately 12 reps (toes out) with 4 plates each side hack squat machine
Set 1 - 12 reps with 4 plates seated, then immediately 11 reps (toes in) with 4 plates each side hack squat machine
Set 1 - 10 reps with 4 plates seated, then immediately 10 reps (toes out) with 4 plates each side hack squat machine
The workout only took 50 minutes, besides a decent 3-5min rest between my really heavy leg sets, I was just pumping the sets out, I did not do cardio, I never do cardio on either of my leg days because I want my legs to grow, now towards the end of this 16wk run, if my last 4-6 weeks to go and I think it may be close, I may change that thought and will definitely add them to my light leg day, or I may even just eliminate my heavy leg day and replace with an arm day, shortening up my chest day & back day and do cardio all 5 days, I have no idea, I just know what I am doing right now is working and I like it so not ready to change anything just yet, way too soon!
Diet:
Meal 1 - 6 egg whites, 1 yoke (no oatmeal, feeling carbed up from yesterday)
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
TurningGreen
Well-known member
Nice update Doc, kayaking will take it out of ya if you're not ready for it...it's one hell of a workout. You forgot to include the the reps from dragging 26 plates from the rack to the leg press and back...I think that's more of a workout than the damn leg press itself. Unless of course you have a good buddy to help you sling plates. Keep killing it bro.
Onlychevy6
Well-known member
Dang.. nice update, that paddling will tear you up. In a good way. Reminds me of surfing with lots of paddling.
thetinyguy
Well-known member
Haha that's the exact reason i don't bother with cardio, Moving plates and dumbbells around for a while is always a good workout!
ScottyDoc
Well-known member
Day 15 - 07/25/2011
UPDATE: I am feeling leaner, lighter and stronger, usually I lose more weight in my first 2 weeks of dieting than I have this time around, not that I think I should have lost more Lbs via fat, but I usually drop a significant amount of water which I have not dropped or started to drop this time around. I started my diet at 251Lbs and I am currently 248Lbs. Because of belonging to a new gym and how hard it seems to be to get someone to check my body fat, especially hard to be able to get the same person to do it, I am going to just update those measurements as I get them and be updating every two weeks with my body weight and pictures, sorry!
* I will update this Log with new pictures and body weight every two weeks and with body fat and other measurements as often as I can!
UPDATE: I am feeling leaner, lighter and stronger, usually I lose more weight in my first 2 weeks of dieting than I have this time around, not that I think I should have lost more Lbs via fat, but I usually drop a significant amount of water which I have not dropped or started to drop this time around. I started my diet at 251Lbs and I am currently 248Lbs. Because of belonging to a new gym and how hard it seems to be to get someone to check my body fat, especially hard to be able to get the same person to do it, I am going to just update those measurements as I get them and be updating every two weeks with my body weight and pictures, sorry!
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* I will update this Log with new pictures and body weight every two weeks and with body fat and other measurements as often as I can!
ScottyDoc
Well-known member
No unfortunately I was working out "Han-Solo" today, no assistance what-so-ever! I was just lucky I got someone to video me doing the 13 plates for 13 reps to finally win this competition between Chris and myself! I seem to be having the same trouble my buddy had a few weeks ago, I can't figure out how to get the video from my cheap out-dated blackberry pearl onto my computer, it is not letting me send it via email and I don't currently have the cord to connect it directly to my computer, nor will it let me send it from phone to phone or I would just sent it to Chris and ask him or someone else to post it for me or even put it on the computer and then email it to me, anything, LoL! If anyone has knowledge of how I can get this 3.5mB video from my phone to my computer, that would be a huge help, because then I can post it to youtube and from there post it to the forum for all to see!!!
Onlychevy6
Well-known member
I have plenty of cables if you need one or two.
ScottyDoc
Well-known member
Is that going to be the best way for me to do it? Is there any other way to do it, I would really like to get that video up today? Anyone who wants to chime in I am begging for a solution?