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

[ScottyDoc]

Day 33 - 08/12/2011 - Chest, Light Legs, & Calves

* Making up for my sleep in day yesterday, will not do cardio, but going to be a lot of volume with some good super-setting for time sake!

Exercise Combo 1: Hip Inversion & Hip Eversion & Incline Chest Machine (back to back to back)
Set 1 - 300Lbs Hip Inversion for 25 reps, immediately followed by 240Lbs Hip Eversion for 25 reps, immediately followed by 50Lb per side Incline chest machine for 20 reps
Set 2 - 300Lbs Hip Inversion for 25 reps, immediately followed by 240Lbs Hip Eversion for 25 reps, immediately followed by 70Lb per side Incline chest machine for 20 reps
Set 3 - 300Lbs Hip Inversion for 25 reps, immediately followed by 240Lbs Hip Eversion for 25 reps, immediately followed by 90Lb per side Incline chest machine for 15 reps
Set 4 - 300Lbs Hip Inversion for 25 reps, immediately followed by 240Lbs Hip Eversion for 25 reps, immediately followed by 110Lb per side Incline chest machine for 10 reps
Set 5 - 110Lb per side Incline chest machine for 9 reps
Set 6 - 110Lb per side Incline chest machine for 7 reps, immediately followed by 70Lb each side for 8 additional reps

Exercise Combo 2: Individual Leg Curls & Hanging Incline Chest Flys (Just like tiny guy showed me, only I used cables instead of dumbbells)
Set 1 - 80Lbs per leg for 15 reps, immediately followed by 20Lbs each side Incline chest flys for 15 reps
Set 2 - 90Lbs per leg for 12 reps, immediately followed by 25Lbs each side Incline chest flys for 13 reps
Set 3 - 100Lbs per leg for 10 reps, immediately followed by 25Lbs each side Incline chest flys for 11 reps
Set 4 - 100Lbs per leg for 10 reps, immediately followed by 20Lbs each side Incline chest flys for 13 reps
Set 5 - 100Lbs per leg for 8 reps, immediately followed by 80Lbs per leg for an additional 6 reps

Exercise Combo 3: Leg Extensions & Decline Cable Chest Flys
Set 1 - 170Lbs both legs for 15 reps (toes in), immediately followed by 30Lbs each side decline chest flys for 15 reps
Set 2 - 170Lbs both legs for 15 reps (toes out), immediately followed by 35Lbs each side decline chest flys for 12 reps
Set 3 - 190Lbs both legs for 12 reps (toes in), immediately followed by 35Lbs each side decline chest flys for 10 reps
Set 4 - 190Lbs both legs for 12 reps (toes out), immediately followed by 30Lbs each side decline chest flys for 12 reps
Set 5 - 210Lbs both legs for 10 reps (toes in)
Set 6 - 210Lbs both legs for 10 reps (toes out)

Exercise Combo 4: Glute/Hamstring Leg Kick-back machine & Body Weight Decline Push-Ups against a bench (approx. 24" off the ground)
Set 1 - 200Lbs each leg for 15 reps, immediately followed by 20 decline push-ups
Set 2 - 200Lbs each leg for 13 reps, immediately followed by 18 decline push-ups
Set 3 - 200Lbs each leg for 11 reps, immediately followed by 15 decline push-ups
Set 4 - 200Lbs each leg for 10 reps, immediately followed by 15 decline push-ups

Exercise Combo 5: Seated Calf Raises & Hack Squat Machine Calf raises
Set 1 - 4 plates seated calf raises for 15 reps, immediately followed by 4 plates on each side Hack Squat Calf raises for 20 reps (toes in)
Set 1 - 5 plates seated calf raises for 12 reps, immediately followed by 5 plates on each side Hack Squat Calf raises for 17 reps (toes out)
Set 1 - 5 plates seated calf raises for 10 reps, immediately followed by 5 plates on each side Hack Squat Calf raises for 15 reps (toes in)
Set 1 - 4 plates seated calf raises for 15 reps, immediately followed by 4 plates on each side Hack Squat Calf raises for 16 reps (toes out)

- Wow, that was a lot of $hit, man, let me tell you, I felt awesome, I was so energized and ready to do this that it felt amazing, don't get me wrong, it was hard as HELL, but I was loving every minute of the torture, I finished this workout in an amazing 1hr & 10mins, obviously I was blasted so no cardio, not to mention I never combine cardio when I work legs! Whew-Hoo, I'm caught up, all I have is Arms (Bi's, Tri's, & Forearms) tomorrow and this week will have been a Great week!

Diet:
Meal 1 - 6 egg whites, 1 yoke, & 3/4 cup of oatmeal (pre-workout... I knew I would need the energy today, LoL)
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 - 8oz. of baked chicken breast & 1 can of green beans
Meal 5 - 8oz. of baked chicken breast & 1 can of green beans
Meal 6 - 2 scoops of whey protein with water (pre-sleep)
2+ gallons all day long

 

[TurningGreen]

Ok Doc, so im looking at your nutrition layout and I say to myself...man that doesnt look like a whole lot of intake. So I do the math...and come to the realization that it is not only a great amount of intake, but even more impressive are the macros. This may not be impressive to most, but to myself who is constantly battling BF% I find it AWESOME. Good work Bro, not to mention the impressive lift day.

Carb-147.5 (28%)
Protein- 290.7 (56%)
Fat- 37.3 (16%)

Calories- 2,081

This is an approximation based on foods that I eat, not taking into account brand name, cuts of meat, egg size, etc.

 

[thundergod]

Wow, that was a lot of $hit, man, let me tell you, I felt awesome, I was so energized and ready to do this that it felt amazing, don't get me wrong, it was hard as HELL, but I was loving every minute of the torture,

Love the enthusiasm, big Al. I also truly relish every single second of the wondrous torture that I intentionally inflict upon this mortal body that houses my eternal spirit.

The physical torture teaches me lessons that could never be learned in school, books or literature.

It's the proverbial "school of hard knocks". Lessons that can only be learned by truly "living" them.

 

[ScottyDoc]

Ok Doc, so im looking at your nutrition layout and I say to myself...man that doesnt look like a whole lot of intake. So I do the math...and come to the realization that it is not only a great amount of intake, but even more impressive are the macros. This may not be impressive to most, but to myself who is constantly battling BF% I find it AWESOME. Good work Bro, not to mention the impressive lift day.

Carb-147.5 (28%)
Protein- 290.7 (56%)
Fat- 37.3 (16%)

Calories- 2,081

This is an approximation based on foods that I eat, not taking into account brand name, cuts of meat, egg size, etc.

Green... can you do me a favor and break my Macros down for me (approximation) the way you have with yours, so I can get an idea, I never actually broke it down, I just follow that same cookie-cutter program that my Bodybuilding trainer gave me last year, which was different than the one he gave me when I did "Silver Surfer"

Carbs = ?
Protein = ?
Fat = ?

Total Calories/day = ?

Thanks!

 

[ScottyDoc]

Love the enthusiasm, big Al. I also truly relish every single second of the wondrous torture that I intentionally inflict upon this mortal body that houses my eternal spirit.

The physical torture teaches me lessons that could never be learned in school, books or literature.

It's the proverbial "school of hard knocks". Lessons that can only be learned by truly "living" them.

And to the previous ICONs of BodyBuilding that paved our way... I say... "We Salute You!!!"

 

[TurningGreen]

Green... can you do me a favor and break my Macros down for me (approximation) the way you have with yours, so I can get an idea, I never actually broke it down, I just follow that same cookie-cutter program that my Bodybuilding trainer gave me last year, which was different than the one he gave me when I did "Silver Surfer"

Carbs = ?
Protein = ?
Fat = ?

Total Calories/day = ?

Thanks!

Those are yours Doc...and they're damn good bro...damn good...I would even say...

 

[ScottyDoc]

Dude, look what I found, this is so stupid it is actually FUNNY...

 

[TurningGreen]

Ha I love the batman voice and the leg sweep move...classic not to mention the raiden teleport. This reminds me of when my brother and I were subzero and scorpion for halloween right when the first game came out. We were definitely in elementary school.

 

[ScottyDoc]

Ha I love the batman voice and the leg sweep move...classic not to mention the raiden teleport. This reminds me of when my brother and I were subzero and scorpion for halloween right when the first game came out. We were definitely in elementary school.

I'm gonna try and see if I can find it, but I remember someone sent me a youtube video of Superman and some of the other members of the Justice League and it was very funny, something about Superman getting over Lois Lane because she broke up with him and he was all depressed, LoL!

 

[MrKleen73]

I am a firm beleiver in the benefit of the all out 20 rep sets of yesteryear.

Punishing ourselves in the gym is what we love. I have been gradually increasing my intensity for my shoulders and starting to get more and more confident I will be able to do battle as I did before very soon. SOON the Warrior Workout will return and the gym will be my battlefield and intensity and Iitelligent design will be my weapons!

I think someone's testosterone is getting HIGHER!!!!

 

[musclerican]

Hey scott I have to say I got my bf done today and I join the single digit club officially I'm at 9.46. Bf at 228 pds,woot I'm celebrating tonight lol

 

[ScottyDoc]

"Losing Lois Lane" part - 1



"Losing Lois Lane" part - 2



"Losing Lois Lane" part - 3

 

[ScottyDoc]

I am a firm beleiver in the benefit of the all out 20 rep sets of yesteryear.

Punishing ourselves in the gym is what we love. I have been gradually increasing my intensity for my shoulders and starting to get more and more confident I will be able to do battle as I did before very soon. SOON the Warrior Workout will return and the gym will be my battlefield and intensity and Iitelligent design will be my weapons!

I think someone's testosterone is getting HIGHER!!!!

I'm gonna start upping my reps for sure!

 

[ScottyDoc]

Hey scott I have to say I got my bf done today and I join the single digit club officially I'm at 9.46. Bf at 228 pds,woot I'm celebrating tonight lol

Congratulations Bro, being in the single digits club is definitely something to celebrate, just think of the entire population of this planet and consider how many people are actually in the single digits? Then to make it even more fair, how many people above the age of 20yrs are in single digits, and for some of us, myself included, how many people are 30+yrs old and in the single digits (I'm not there yet, keyword, YET!!!) and for the extremely rare, not naming any names, (Old Fugger) how many are 50+yrs old and in the single digits, so you my friend should and deserve to be very proud!!!

 

[musclerican]

Lol I know who the old farge is lol thanks bro I did it with all yah guys help, can't wait to start my log soon oh and special thanks to green, kleen, and ofcourse you for doing theese logs and making me more creative with my work out and diets especially with lg, and gvt training guys thanks

 

[TurningGreen]

Lol I know who the old farge is lol thanks bro I did it with all yah guys help, can't wait to start my log soon oh and special thanks to green, kleen, and ofcourse you for doing theese logs and making me more creative with my work out and diets especially with lg, and gvt training guys thanks

Awesome work bro, please be sure you let me know when you begin your log. Looking forward to following the action

 

[ScottyDoc]

Awesome work bro, please be sure you let me know when you begin your log. Looking forward to following the action

Me too, just PM me a link or even post a link on one of my active threads for all to see!

 

[musclerican]

Sure thing guys

 

[MrKleen73]

Congrats Brother! Are you running a log?

Just answered that one. LOL Toss up a pic or new avi lets see those single digits pimpin!

 

[thetinyguy]

Hey scott I have to say I got my bf done today and I join the single digit club officially I'm at 9.46. Bf at 228 pds,woot I'm celebrating tonight lol

Grats!

 

[TurningGreen]

Doc, two questions.

1. Do I need to taper down my dosage of Pure Test as I come off?
2. Has there been any study of DAA or Pure Test for that matter increasing the growth rate of facial hair? I just cant keep up HAHA.

 

[musclerican]

Doc, two questions.1. Do I need to taper down my dosage of Pure Test as I come off?2. Has there been any study of DAA or Pure Test for that matter increasing the growth rate of facial hair? I just cant keep up HAHA.[/QUOTELmao

 

[musclerican]

Congrats Brother! Are you running a log?Just answered that one. LOL Toss up a pic or new avi lets see those single digits pimpin!

Yeah I'll put a pic up later, and thanks

 

[ScottyDoc]

Doc, two questions.

1. Do I need to taper down my dosage of Pure Test as I come off?
2. Has there been any study of DAA or Pure Test for that matter increasing the growth rate of facial hair? I just cant keep up HAHA.

1. NO you do not need to taper down the dosage of PURE TEST as you come off.
2. Jack Passion was our very first PURE TEST customer, you think his beard is something, you should see how great it works on the rest of the body...

Invalid Link Removed

 

[Onlychevy6]

Day 33 - 08/12/2011 - Chest, Light Legs, & Calves

* Making up for my sleep in day yesterday, will not do cardio, but going to be a lot of volume with some good super-setting for time sake!

Exercise Combo 1: Hip Inversion & Hip Eversion & Incline Chest Machine (back to back to back)
Set 1 - 300Lbs Hip Inversion for 25 reps, immediately followed by 240Lbs Hip Eversion for 25 reps, immediately followed by 50Lb per side Incline chest machine for 20 reps
Set 2 - 300Lbs Hip Inversion for 25 reps, immediately followed by 240Lbs Hip Eversion for 25 reps, immediately followed by 70Lb per side Incline chest machine for 20 reps
Set 3 - 300Lbs Hip Inversion for 25 reps, immediately followed by 240Lbs Hip Eversion for 25 reps, immediately followed by 90Lb per side Incline chest machine for 15 reps
Set 4 - 300Lbs Hip Inversion for 25 reps, immediately followed by 240Lbs Hip Eversion for 25 reps, immediately followed by 110Lb per side Incline chest machine for 10 reps
Set 5 - 110Lb per side Incline chest machine for 9 reps
Set 6 - 110Lb per side Incline chest machine for 7 reps, immediately followed by 70Lb each side for 8 additional reps

Exercise Combo 2: Individual Leg Curls & Hanging Incline Chest Flys (Just like tiny guy showed me, only I used cables instead of dumbbells)
Set 1 - 80Lbs per leg for 15 reps, immediately followed by 20Lbs each side Incline chest flys for 15 reps
Set 2 - 90Lbs per leg for 12 reps, immediately followed by 25Lbs each side Incline chest flys for 13 reps
Set 3 - 100Lbs per leg for 10 reps, immediately followed by 25Lbs each side Incline chest flys for 11 reps
Set 4 - 100Lbs per leg for 10 reps, immediately followed by 20Lbs each side Incline chest flys for 13 reps
Set 5 - 100Lbs per leg for 8 reps, immediately followed by 80Lbs per leg for an additional 6 reps

Exercise Combo 3: Leg Extensions & Decline Cable Chest Flys
Set 1 - 170Lbs both legs for 15 reps (toes in), immediately followed by 30Lbs each side decline chest flys for 15 reps
Set 2 - 170Lbs both legs for 15 reps (toes out), immediately followed by 35Lbs each side decline chest flys for 12 reps
Set 3 - 190Lbs both legs for 12 reps (toes in), immediately followed by 35Lbs each side decline chest flys for 10 reps
Set 4 - 190Lbs both legs for 12 reps (toes out), immediately followed by 30Lbs each side decline chest flys for 12 reps
Set 5 - 210Lbs both legs for 10 reps (toes in)
Set 6 - 210Lbs both legs for 10 reps (toes out)

Exercise Combo 4: Glute/Hamstring Leg Kick-back machine & Body Weight Decline Push-Ups against a bench (approx. 24" off the ground)
Set 1 - 200Lbs each leg for 15 reps, immediately followed by 20 decline push-ups
Set 2 - 200Lbs each leg for 13 reps, immediately followed by 18 decline push-ups
Set 3 - 200Lbs each leg for 11 reps, immediately followed by 15 decline push-ups
Set 4 - 200Lbs each leg for 10 reps, immediately followed by 15 decline push-ups

Exercise Combo 5: Seated Calf Raises & Hack Squat Machine Calf raises
Set 1 - 4 plates seated calf raises for 15 reps, immediately followed by 4 plates on each side Hack Squat Calf raises for 20 reps (toes in)
Set 1 - 5 plates seated calf raises for 12 reps, immediately followed by 5 plates on each side Hack Squat Calf raises for 17 reps (toes out)
Set 1 - 5 plates seated calf raises for 10 reps, immediately followed by 5 plates on each side Hack Squat Calf raises for 15 reps (toes in)
Set 1 - 4 plates seated calf raises for 15 reps, immediately followed by 4 plates on each side Hack Squat Calf raises for 16 reps (toes out)

- Wow, that was a lot of $hit, man, let me tell you, I felt awesome, I was so energized and ready to do this that it felt amazing, don't get me wrong, it was hard as HELL, but I was loving every minute of the torture, I finished this workout in an amazing 1hr & 10mins, obviously I was blasted so no cardio, not to mention I never combine cardio when I work legs! Whew-Hoo, I'm caught up, all I have is Arms (Bi's, Tri's, & Forearms) tomorrow and this week will have been a Great week!

Diet:
Meal 1 - 6 egg whites, 1 yoke, & 3/4 cup of oatmeal (pre-workout... I knew I would need the energy today, LoL)
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 - 8oz. of baked chicken breast & 1 can of green beans
Meal 5 - 8oz. of baked chicken breast & 1 can of green beans
Meal 6 - 2 scoops of whey protein with water (pre-sleep)
2+ gallons all day long

Holy cow very nice workout.

 

[ScottyDoc]

Holy cow very nice workout.

That is not something I recommend doing on any kind of regular basis, but let me tell you, it really felt good! I have been thinking especially with Green & Chris all getting into that German style of high volume training, I might do my own bastardization of that, like do one week heavier than I normally go, then two weeks of what I normally do (semi-high volume), then a week of extremely high volume, kinda like what I did for my workout today, then keep cycling my workouts that way I am always shocking the body and it can never really get used to just one thing!

 

[Onlychevy6]

Wow. Even though I am doing the Warrior workout. If you look at my workouts. I have been kinda doing that. I am no where near the amount of reps you do. But 1 week is heavier than another while some workouts I back it down some. Lately I have really been pushing myself to see if I can hit Personal Best with the high reps.

 

[ScottyDoc]

Wow. Even though I am doing the Warrior workout. If you look at my workouts. I have been kinda doing that. I am no where near the amount of reps you do. But 1 week is heavier than another while some workouts I back it down some. Lately I have really been pushing myself to see if I can hit Personal Best with the high reps.

That is good that you are doing that, I was thinking a little more structured though... like my heavy week I shoot for 10 reps/set, if I get less, I lighten the weight, if I get more, I go heavier, then weeks 2 & 3 I shoot for my normal (what I'm doing now) which is 15 reps/set same principal, if I get less I go down in weight, if I get more I go heavier, then on the 4 week, I go for 25 reps for everything, with the same weight:reps adjustments as above! See, so my exercises will not differ quite as much week to week, I mean not always the exact same either, but will be more focused on changing the weight & intensity of what I'm doing from week to week!

 

[Onlychevy6]

I am very interested in how this goes for you.

 

[ScottyDoc]

I am very interested in how this goes for you.

Me too, I just don't want to start it until after Halloween, I want to stick with what worked for me so well last year, the sure thing, not that I don't think my new idea will work, but honestly for right now, I'm still getting used to my increased volume of 15 reps/set, so I figure with all the dieting I'm doing, I won't be able to really see a plateau, or have a need for a change until around Halloween anyway, IMO, you should only really completely change things up like 3-4 times a year, I don't mean do the exact same thing day in and day out or week in and week out, I just mean your overall style should not change more than 4 times a year only because it takes at least 6 weeks to really see if the change is working, and then about another 4-6 weeks for your body to get used it it, then time for a new change, shock the body all over again, etc.

 

[ScottyDoc]

Ya know what, who knows though, according to Toney Freeman, he has been doing 25 rep/sets for the past 10yrs and uhh, he's no slouch, I mean drugs or not, he has a very symmetrical physique, which drugs cannot fix symmetry, not to mention he has a very hard and dry look all year round, I've known him now for about 9yrs and I've never seen him above 6-8% BF! Also, I'm not saying he doesn't do it, but I've never seen him do cardio, EVER!!!

 

[TurningGreen]

1. NO you do not need to taper down the dosage of PURE TEST as you come off.
2. Jack Passion was our very first PURE TEST customer, you think his beard is something, you should see how great it works on the rest of the body...

I swear I've read this post five times, and I laugh harder every time. My girl friend thinks something is wrong with me...oh...wait.

 

[TurningGreen]

Ya know what, who knows though, according to Toney Freeman, he has been doing 25 rep/sets for the past 10yrs and uhh, he's no slouch, I mean drugs or not, he has a very symmetrical physique, which drugs cannot fix symmetry, not to mention he has a very hard and dry look all year round, I've known him now for about 9yrs and I've never seen him above 6-8% BF! Also, I'm not saying he doesn't do it, but I've never seen him do cardio, EVER!!!

I've seen multiple posts of this kind on your thread Doc. This is starting to peak my interest. I'm thinking this may be a good route to take after beating the joints down with GVT. I think I'll do some research tomorrow...see what I can dig up.

 

[thetinyguy]

Ya know what, who knows though, according to Toney Freeman, he has been doing 25 rep/sets for the past 10yrs and uhh, he's no slouch, I mean drugs or not, he has a very symmetrical physique, which drugs cannot fix symmetry, not to mention he has a very hard and dry look all year round, I've known him now for about 9yrs and I've never seen him above 6-8% BF! Also, I'm not saying he doesn't do it, but I've never seen him do cardio, EVER!!!

I'm starting to experiment with higher reps as well ESPECIALLY on shoulders, I am noticing an improvement but until i bulk i'm not 100% sure how well it works but i do know that it is making me stronger contrary to popular belief. People think high reps are easy but the burn will say otherwise!

 

[TurningGreen]

I'm starting to experiment with higher reps as well ESPECIALLY on shoulders, I am noticing an improvement but until i bulk i'm not 100% sure how well it works but i do know that it is making me stronger contrary to popular belief. People think high reps are easy but the burn will say otherwise!

Tiny your workouts are beyond anything I've ever seen. They make my head spin every time I read your log. Are these hybrid workouts that you put together from different philosophies, a product of your own creation, or are you following a protocol? Which ever it is, man it's at another damn level.

 

[thetinyguy]

Tiny your workouts are beyond anything I've ever seen. They make my head spin every time I read your log. Are these hybrid workouts that you put together from different philosophies, a product of your own creation, or are you following a protocol? Which ever it is, man it's at another damn level.

Honestly it's all put together from tons of things from FST-7, Super high rep sets, Arnold style training, Power-lifting technique, Partials, there's so much i can list it's like my Frankenstein of my workout. At first i stayed away from anything "Bodybuilding taboo" and now that I've ventured off that path I've been seeing improvements better than i even had on my last winters bulk! It's a ton of trail and error and frustration that i even still continue to go through now but i always know eventually i will figure it out and kick it up another notch. I don't complete all of them perfectly though like today i had to drop 4 exercises because the 2 new ones i threw in demolished my tri's that they were done right there and then, ESPECIALLY after dips! Thanks Green hope i continue to inspire ya!

 

[DreamWeaver]

I'm starting to experiment with higher reps as well ESPECIALLY on shoulders, I am noticing an improvement but until i bulk i'm not 100% sure how well it works but i do know that it is making me stronger contrary to popular belief. People think high reps are easy but the burn will say otherwise!

Yah the high rep thing is intriguing. I have been using progression a lot lately and not really going as heavy but keeping very tight form slowing down my reps and my growth is just as good as it is when I lift heavy. Wish I would have figured this out earlier. Same thing with the high reps if I can save my joints and still grow it's a go.

 

[musclerican]

So I'm done taking pics I'll be posting them later on when I get back from the beach guys, I took your advice doc and decided to take them anyways you can be the judge if I look a little blotted from last nights drinks lol

 

[RickRock13]

I may have to experiment with high Rep ranges in my workouts. Thanks for the info guys :cheers:

 

[musclerican]

here it is the pics, please note that just possing for fun never pose before. cretics are welcome still traying to get leaner aiming for 6-7% at around 210 thanks guysInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed

 

[musclerican]

oh and excuse the mess in the background lol

 

[ScottyDoc]

oh and excuse the mess in the background lol

Mess excused... Nice work Bro, what is your present weight and what did you come down from, also what method of determining your Body-Fat did you use, just curious?

 

[ScottyDoc]

Day 34 - 08/13/2011 - Biceps, Triceps, Forearms, & Abs

* I have decided to give the super-high-reps a try with this workout...

Exercise 1: Bicep Curls with French Curl Bar
Set 1 - 50Lbs for 25 reps
Set 2 - 50Lbs for 21 reps
Set 3 - 50Lbs for 18 reps
Set 4 - 50Lbs for 15 reps

Exercise 2: Cable Tricep Press downs with French Curl Bar
Set 1 - 50Lbs for 25 reps
Set 2 - 50Lbs for 25 reps
Set 3 - 50Lbs for 22 reps
Set 4 - 45Lbs for 25 reps

Exercise 3: Cable Hammer Curls with Rope
Set 1 - 40Lbs for 20 reps
Set 2 - 35Lbs for 20 reps
Set 3 - 30Lbs for 22 reps
Set 4 - 30Lbs for 20 reps

Exercise 4: Reverse Grip Cable Tricep Press Downs
Set 1 - 40Lbs for 25 reps
Set 2 - 40Lbs for 23 reps
Set 3 - 40Lbs for 20 reps
Set 4 - 35Lbs for 24 reps

Exercise 5: Preacher Curl Machine
Set 1 - 50Lbs for 25 reps
Set 2 - 50Lbs for 22 reps
Set 3 - 50Lbs for 19 reps
Set 4 - 40Lbs for 23 reps

Exercise 6: Single Arm Cable Tricep Kick-Backs
Set 1 - 15Lbs for 15 reps
Set 2 - 10Lbs for 20 reps
Set 3 - 10Lbs for 18 reps
Set 4 - 10Lbs for 15 reps

Exercise 7: Seated Calf Raises
Set 1 - 3 plates for 25 reps
Set 2 - 3 plates for 22 reps
Set 3 - 3 plates for 18 reps

Exercise 8: Hack Squat Machine Calf Raises
Set 1 - 3 plates on each side for 20 reps (toes in)
Set 2 - 3 plates on each side for 18 reps (toes out)
Set 3 - 3 plates on each side for 15 reps (straight away)

Exercise 9: Reverse Curls
Set 1 - 40Lbs for 25 reps
Set 2 - 40Lbs for 19 reps
Set 3 - 40Lbs for 15 reps

Exercise 10: Wrist curls
Set 1 - 40Lbs for 20 reps
Set 2 - 30Lbs for 21 reps
Set 3 - 30Lbs for 18 reps

- OK, now that was a Fugging workout, let me tell you, I don't care if the weights were light or not, my muscles were on FIRE and so pumped I swear I thought i was gonna tear my skin! As crazy long as that looks it only took me 1hr and 10mins to complete, I was humping it, no slacking on that workout, needless to say... no cardio after that, I honestly don't think it is necessary, not to mention I didn't have anything left in the tank to do anymore!

On another note, I am glad I did that workout, because I was seriously contemplating switching my workouts over to that kind of high-rep range and I still think it is awesome, but, I think it would be better served to do every 3rd or 4th week as a shock to the body, not really sure about doing that every day, day in and day out, week to week, but hey, this is a learning experience, I could be wrong, but for right now, I'm just doing to do it every 4th week as a shock to the system, so all next week except for Saturday (Bi's & Tri's) I will be doing this fast paced high reps workouts. Also, I am going to do 2 carb cycles starting Monday, again to shock the system/metabolism. Monday, Tuesday, & Wednesday there will be no oatmeal, then on Thursday, I will eat my pre & post workout 3/4 cups of oatmeal, then Friday, Saturday, & Sunday no oatmeal, then from Monday on, I will bring the oatmeal back! I usually wait until like the last 2 or 3 weeks to start doing that, but I figured 2 quick ones in the middle of my "Get Ripped Cycle" won't hurt, so with all that said... Next week is going to be a BEEE-YATCH!!!

Diet:
Meal 1 - 6 egg whites/1 yoke & 3/4 cup of oatmeal (pre-workout)
Meal 2 - 6 egg whites/1 yoke & 3/4 cup of oatmeal & 1 Granny Smith Apple (post-workout)
Meal 3 - 8oz baked chicken breast and 1 can of green beans
Meal 4 - 1 Almond Brownie O-Yeah Protein bar
Meal 5 - 8oz baked chicken breast and 1 can of green beans
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
2+ gallons of water all day

* Tomorrow for Dinner I'm treating myself to a Nice big Juicy, but lean STEAK, a little extra protein & fat for one meal is not going to hurt me at this stage of the game, besides I'm craving it so bad, I gotta have it, I feel like that one sharks on "Finding Nemo" that gave up eating fish, when he went crazy and was trying to get them, well that is how I feel about STEAK right now!!!

 

[musclerican]

I was at 232lbs at 10.65% bf two months ago with 207.292 lbs lean mass before i started lg and gvt, and now im at 223lbs at 9.40%bf with 206.568 lean mass. I go to a personal trainer that has competed professionally for over 15 years and now he trains and does bf measurement so at least I know that he knows what he is doing he uses this mechanical caliper that connects to his computer and he does three pinches thigh belly and heart chest area and he does the measuring three times

 

[musclerican]

Here's my progress chart that he does for me

Invalid Link Removed

 

[musclerican]

Day 34 - 08/13/2011 - Biceps, Triceps, Forearms, & Abs

* I have decided to give the super-high-reps a try with this workout...

Exercise 1: Bicep Curls with French Curl Bar
Set 1 - 50Lbs for 25 reps
Set 2 - 50Lbs for 21 reps
Set 3 - 50Lbs for 18 reps
Set 4 - 50Lbs for 15 reps

Exercise 2: Cable Tricep Press downs with French Curl Bar
Set 1 - 50Lbs for 25 reps
Set 2 - 50Lbs for 25 reps
Set 3 - 50Lbs for 22 reps
Set 4 - 45Lbs for 25 reps

Exercise 3: Cable Hammer Curls with Rope
Set 1 - 40Lbs for 20 reps
Set 2 - 35Lbs for 20 reps
Set 3 - 30Lbs for 22 reps
Set 4 - 30Lbs for 20 reps

Exercise 4: Reverse Grip Cable Tricep Press Downs
Set 1 - 40Lbs for 25 reps
Set 2 - 40Lbs for 23 reps
Set 3 - 40Lbs for 20 reps
Set 4 - 35Lbs for 24 reps

Exercise 5: Preacher Curl Machine
Set 1 - 50Lbs for 25 reps
Set 2 - 50Lbs for 22 reps
Set 3 - 50Lbs for 19 reps
Set 4 - 40Lbs for 23 reps

Exercise 6: Single Arm Cable Tricep Kick-Backs
Set 1 - 15Lbs for 15 reps
Set 2 - 10Lbs for 20 reps
Set 3 - 10Lbs for 18 reps
Set 4 - 10Lbs for 15 reps

Exercise 7: Seated Calf Raises
Set 1 - 3 plates for 25 reps
Set 2 - 3 plates for 22 reps
Set 3 - 3 plates for 18 reps

Exercise 8: Hack Squat Machine Calf Raises
Set 1 - 3 plates on each side for 20 reps (toes in)
Set 2 - 3 plates on each side for 18 reps (toes out)
Set 3 - 3 plates on each side for 15 reps (straight away)

Exercise 9: Reverse Curls
Set 1 - 40Lbs for 25 reps
Set 2 - 40Lbs for 19 reps
Set 3 - 40Lbs for 15 reps

Exercise 10: Wrist curls
Set 1 - 40Lbs for 20 reps
Set 2 - 30Lbs for 21 reps
Set 3 - 30Lbs for 18 reps

- OK, now that was a Fugging workout, let me tell you, I don't care if the weights were light or not, my muscles were on FIRE and

 

[musclerican]

Day 34 - 08/13/2011 - Biceps, Triceps, Forearms, & Abs

* I have decided to give the super-high-reps a try with this workout...

Exercise 1: Bicep Curls with French Curl Bar
Set 1 - 50Lbs for 25 reps
Set 2 - 50Lbs for 21 reps
Set 3 - 50Lbs for 18 reps
Set 4 - 50Lbs for 15 reps

Exercise 2: Cable Tricep Press downs with French Curl Bar
Set 1 - 50Lbs for 25 reps
Set 2 - 50Lbs for 25 reps
Set 3 - 50Lbs for 22 reps
Set 4 - 45Lbs for 25 reps

Exercise 3: Cable Hammer Curls with Rope
Set 1 - 40Lbs for 20 reps
Set 2 - 35Lbs for 20 reps
Set 3 - 30Lbs for 22 reps
Set 4 - 30Lbs for 20 reps

Exercise 4: Reverse Grip Cable Tricep Press Downs
Set 1 - 40Lbs for 25 reps
Set 2 - 40Lbs for 23 reps
Set 3 - 40Lbs for 20 reps
Set 4 - 35Lbs for 24 reps

Exercise 5: Preacher Curl Machine
Set 1 - 50Lbs for 25 reps
Set 2 - 50Lbs for 22 reps
Set 3 - 50Lbs for 19 reps
Set 4 - 40Lbs for 23 reps

Exercise 6: Single Arm Cable Tricep Kick-Backs
Set 1 - 15Lbs for 15 reps
Set 2 - 10Lbs for 20 reps
Set 3 - 10Lbs for 18 reps
Set 4 - 10Lbs for 15 reps

Exercise 7: Seated Calf Raises
Set 1 - 3 plates for 25 reps
Set 2 - 3 plates for 22 reps
Set 3 - 3 plates for 18 reps

Exercise 8: Hack Squat Machine Calf Raises
Set 1 - 3 plates on each side for 20 reps (toes in)
Set 2 - 3 plates on each side for 18 reps (toes out)
Set 3 - 3 plates on each side for 15 reps (straight away)

Exercise 9: Reverse Curls
Set 1 - 40Lbs for 25 reps
Set 2 - 40Lbs for 19 reps
Set 3 - 40Lbs for 15 reps

Exercise 10: Wrist curls
Set 1 - 40Lbs for 20 reps
Set 2 - 30Lbs for 21 reps
Set 3 - 30Lbs for 18 reps

- OK, now that was a Fugging workout, let me tell you, I don't care if the weights were light or not, my muscles were on FIRE and so pumped I swear I thought i was gonna tear my skin! As crazy long as that looks it only took me 1hr and 10mins to complete, I was humping it, no slacking on that workout, needless to say... no cardio after that, I honestly don't think it is necessary, not to mention I didn't have anything left in the tank to do anymore!

On another note, I am glad I did that workout, because I was seriously contemplating switching my workouts over to that kind of high-rep range and I still think it is awesome, but, I think it would be better served to do every 3rd or 4th week as a shock to the body, not really sure about doing that every day, day in and day out, week to week, but hey, this is a learning experience, I could be wrong, but for right now, I'm just doing to do it every 4th week as a shock to the system, so all next week except for Saturday (Bi's & Tri's) I will be doing this fast paced high reps workouts. Also, I am going to do 2 carb cycles starting Monday, again to shock the system/metabolism. Monday, Tuesday, & Wednesday there will be no oatmeal, then on Thursday, I will eat my pre & post workout 3/4 cups of oatmeal, then Friday, Saturday, & Sunday no oatmeal, then from Monday on, I will bring the oatmeal back! I usually wait until like the last 2 or 3 weeks to start doing that, but I figured 2 quick ones in the middle of my "Get Ripped Cycle" won't hurt, so with all that said... Next week is going to be a BEEE-YATCH!!!

Diet:
Meal 1 - 6 egg whites/1 yoke & 3/4 cup of oatmeal (pre-workout)
Meal 2 - 6 egg whites/1 yoke & 3/4 cup of oatmeal & 1 Granny Smith Apple (post-workout)
Meal 3 - 8oz baked chicken breast and 1 can of green beans
Meal 4 - 1 Almond Brownie O-Yeah Protein bar
Meal 5 - 8oz baked chicken breast and 1 can of green beans
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
2+ gallons of water all day

* Tomorrow for Dinner I'm treating myself to a Nice big Juicy, but lean STEAK, a little extra protein & fat for one meal is not going to hurt me at this stage of the game, besides I'm craving it so bad, I gotta have it, I feel like that one sharks on "Finding Nemo" that gave up eating fish, when he went crazy and was trying to get them, well that is how I feel about STEAK right now!!!

Nice work out bro, killing it. Some one said steak ummmmm mmm sounds yummy

 

[thetinyguy]

Day 34 - 08/13/2011 - Biceps, Triceps, Forearms, & Abs

* I have decided to give the super-high-reps a try with this workout...

Exercise 1: Bicep Curls with French Curl Bar
Set 1 - 50Lbs for 25 reps
Set 2 - 50Lbs for 21 reps
Set 3 - 50Lbs for 18 reps
Set 4 - 50Lbs for 15 reps

Exercise 2: Cable Tricep Press downs with French Curl Bar
Set 1 - 50Lbs for 25 reps
Set 2 - 50Lbs for 25 reps
Set 3 - 50Lbs for 22 reps
Set 4 - 45Lbs for 25 reps

Exercise 3: Cable Hammer Curls with Rope
Set 1 - 40Lbs for 20 reps
Set 2 - 35Lbs for 20 reps
Set 3 - 30Lbs for 22 reps
Set 4 - 30Lbs for 20 reps

Exercise 4: Reverse Grip Cable Tricep Press Downs
Set 1 - 40Lbs for 25 reps
Set 2 - 40Lbs for 23 reps
Set 3 - 40Lbs for 20 reps
Set 4 - 35Lbs for 24 reps

Exercise 5: Preacher Curl Machine
Set 1 - 50Lbs for 25 reps
Set 2 - 50Lbs for 22 reps
Set 3 - 50Lbs for 19 reps
Set 4 - 40Lbs for 23 reps

Exercise 6: Single Arm Cable Tricep Kick-Backs
Set 1 - 15Lbs for 15 reps
Set 2 - 10Lbs for 20 reps
Set 3 - 10Lbs for 18 reps
Set 4 - 10Lbs for 15 reps

Exercise 7: Seated Calf Raises
Set 1 - 3 plates for 25 reps
Set 2 - 3 plates for 22 reps
Set 3 - 3 plates for 18 reps

Exercise 8: Hack Squat Machine Calf Raises
Set 1 - 3 plates on each side for 20 reps (toes in)
Set 2 - 3 plates on each side for 18 reps (toes out)
Set 3 - 3 plates on each side for 15 reps (straight away)

Exercise 9: Reverse Curls
Set 1 - 40Lbs for 25 reps
Set 2 - 40Lbs for 19 reps
Set 3 - 40Lbs for 15 reps

Exercise 10: Wrist curls
Set 1 - 40Lbs for 20 reps
Set 2 - 30Lbs for 21 reps
Set 3 - 30Lbs for 18 reps

- OK, now that was a Fugging workout, let me tell you, I don't care if the weights were light or not, my muscles were on FIRE and so pumped I swear I thought i was gonna tear my skin! As crazy long as that looks it only took me 1hr and 10mins to complete, I was humping it, no slacking on that workout, needless to say... no cardio after that, I honestly don't think it is necessary, not to mention I didn't have anything left in the tank to do anymore!

On another note, I am glad I did that workout, because I was seriously contemplating switching my workouts over to that kind of high-rep range and I still think it is awesome, but, I think it would be better served to do every 3rd or 4th week as a shock to the body, not really sure about doing that every day, day in and day out, week to week, but hey, this is a learning experience, I could be wrong, but for right now, I'm just doing to do it every 4th week as a shock to the system, so all next week except for Saturday (Bi's & Tri's) I will be doing this fast paced high reps workouts. Also, I am going to do 2 carb cycles starting Monday, again to shock the system/metabolism. Monday, Tuesday, & Wednesday there will be no oatmeal, then on Thursday, I will eat my pre & post workout 3/4 cups of oatmeal, then Friday, Saturday, & Sunday no oatmeal, then from Monday on, I will bring the oatmeal back! I usually wait until like the last 2 or 3 weeks to start doing that, but I figured 2 quick ones in the middle of my "Get Ripped Cycle" won't hurt, so with all that said... Next week is going to be a BEEE-YATCH!!!

Diet:
Meal 1 - 6 egg whites/1 yoke & 3/4 cup of oatmeal (pre-workout)
Meal 2 - 6 egg whites/1 yoke & 3/4 cup of oatmeal & 1 Granny Smith Apple (post-workout)
Meal 3 - 8oz baked chicken breast and 1 can of green beans
Meal 4 - 1 Almond Brownie O-Yeah Protein bar
Meal 5 - 8oz baked chicken breast and 1 can of green beans
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
2+ gallons of water all day

* Tomorrow for Dinner I'm treating myself to a Nice big Juicy, but lean STEAK, a little extra protein & fat for one meal is not going to hurt me at this stage of the game, besides I'm craving it so bad, I gotta have it, I feel like that one sharks on "Finding Nemo" that gave up eating fish, when he went crazy and was trying to get them, well that is how I feel about STEAK right now!!!

Hell yeah! I did this for shoulders and it is a CRAZY pump! Absolutely PERFECT for fascia stretching, try throwing that in Al i guarantee you'll see good things out of it. Keep up the great work love your workouts! I posted mine up today as well!

 

[thetinyguy]

here it is the pics, please note that just possing for fun never pose before. cretics are welcome still traying to get leaner aiming for 6-7% at around 210 thanks guysInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed

You've got some huge looking quads! :O

 

[thetinyguy]

Invalid Link Removed

Toney won the Europa