musclerican
Member
Thanks bro those heavy squats payed off lol
2011 ScottyDoc's famous FINAFLEX sponsored Hallow-Lean / 16wk SHREDDDD!!!
- Thread starter ScottyDoc
- Start date
thetinyguy
Well-known member
I just graduated to ATG squats so hopefully my legs start exploding again!
musclerican
Member
He'll yeah they will, you'll be a beast kill it bro
ScottyDoc
Well-known member
Invalid Link Removed
Toney won the Europa
That's Awesome, I really like Toney, he's the Man!!!
thetinyguy
Well-known member
Yeah he seems real cool, i haven't been to a bb show yet so sooner or later i'll see one or be in one haha
ScottyDoc
Well-known member
Day 35 - 08/14/2011 - Rest Day
Diet:
Meal 1 - 6 egg whites/1yoke
Meal 2 - Chipotle Steak burrito
Meal 3 - 8oz baked chicken breast
Meal 4 - 16oz Grilled Steak & Chipotle Tobasco sauce & 1 can of green beans
Day 36 - 08/15/2011 - Legs & Calves (Can't really call it Heavy Legs because I'm doing every set with 25 reps...)
Exercise 1: Leg Press
Set 1 - 2 plates on each side for 25 reps
Set 2 - 4 plates on each side for 25 reps
Set 3 - 5 plates on each side for 25 reps
Set 4 - 6 plates on each side for 25 reps
Set 5 - 7 plates on each side for 25 reps
Set 6 - 8 plates on each side for 25 reps
Set 7 - 7 plates on each side for 25 reps
Set 8 - 6 plates on each side for 25 reps
Exercise 2: Calves
Set 1 - 3 plates on each side for 25 reps (toes in)
Set 2 - 3 plates on each side for 25 reps (toes out)
Set 3 - 3 plates on each side for 20 reps (toes in)
Set 4 - 3 plates on each side for 18 reps (toes out)
Set 5 - 2 plates on each side for 25 reps (toes in)
Set 6 - 2 plates on each side for 25 reps (toes out)
- Ok... uhhh... WoW that was Fugging hard! My legs and calves were burning soooo bad, I mean... just WoW! So as y'all have noticed I'm going to continue to do my exact same style of working out per week, only that I will be lessening the weight and raising the reps, so let's see what a week of this does for me! Oh and I did no cardio, also considering I am going to be carb-cycling all this week, I don't think I will be doing cardio at all this week, I will be spending gratuitous amounts of time in the Sauna though, LoL!
Diet:
Meal 1 - 6 egg whites/1 yoke (pre-workout)
Meal 2 - 6 egg whites/1 yoke (post-workout)
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 8oz of baked chicken & 1 can of green beans
Meal 5 - 8oz of baked chicken & 1 can of green beans
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
2+ gallons of water all day long
* OK, just so we are clear, what I mean by carb cycling is I'm removing all complex carbs from my diet for 3 days and then on the 4th day just my normal amount of carbs (for me it means adding back my pre & post-workout 3/4 cups of oatmeal), then repeat cycle. I am only going to do this for 2 cycles worth, 8 days, I'm doing this in the middle of my cut to just shake things up, strike a match under my metabolism and get some Fat melting!
Diet:
Meal 1 - 6 egg whites/1yoke
Meal 2 - Chipotle Steak burrito
Meal 3 - 8oz baked chicken breast
Meal 4 - 16oz Grilled Steak & Chipotle Tobasco sauce & 1 can of green beans
Day 36 - 08/15/2011 - Legs & Calves (Can't really call it Heavy Legs because I'm doing every set with 25 reps...)
Exercise 1: Leg Press
Set 1 - 2 plates on each side for 25 reps
Set 2 - 4 plates on each side for 25 reps
Set 3 - 5 plates on each side for 25 reps
Set 4 - 6 plates on each side for 25 reps
Set 5 - 7 plates on each side for 25 reps
Set 6 - 8 plates on each side for 25 reps
Set 7 - 7 plates on each side for 25 reps
Set 8 - 6 plates on each side for 25 reps
Exercise 2: Calves
Set 1 - 3 plates on each side for 25 reps (toes in)
Set 2 - 3 plates on each side for 25 reps (toes out)
Set 3 - 3 plates on each side for 20 reps (toes in)
Set 4 - 3 plates on each side for 18 reps (toes out)
Set 5 - 2 plates on each side for 25 reps (toes in)
Set 6 - 2 plates on each side for 25 reps (toes out)
- Ok... uhhh... WoW that was Fugging hard! My legs and calves were burning soooo bad, I mean... just WoW! So as y'all have noticed I'm going to continue to do my exact same style of working out per week, only that I will be lessening the weight and raising the reps, so let's see what a week of this does for me! Oh and I did no cardio, also considering I am going to be carb-cycling all this week, I don't think I will be doing cardio at all this week, I will be spending gratuitous amounts of time in the Sauna though, LoL!
Diet:
Meal 1 - 6 egg whites/1 yoke (pre-workout)
Meal 2 - 6 egg whites/1 yoke (post-workout)
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 8oz of baked chicken & 1 can of green beans
Meal 5 - 8oz of baked chicken & 1 can of green beans
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
2+ gallons of water all day long
* OK, just so we are clear, what I mean by carb cycling is I'm removing all complex carbs from my diet for 3 days and then on the 4th day just my normal amount of carbs (for me it means adding back my pre & post-workout 3/4 cups of oatmeal), then repeat cycle. I am only going to do this for 2 cycles worth, 8 days, I'm doing this in the middle of my cut to just shake things up, strike a match under my metabolism and get some Fat melting!
thetinyguy
Well-known member
I read chipotle and now i'm immediately hungry..
Liking all those high reps usually those are the perfect style training to stretch the fascia, i bet it felt crazy considering your legs were probably pumped. Keep up the hard work! I tried lower carbs and i just can't handle it it's like i die for the day
Oh i posted new progress pic's up in my log as well!
MrKleen73
Legend
Good stuff, I bet the pumps are just ridiculous. My legs respond well to higher reps. Honestly as long you you are progressing in weight you are going to grow doesn't matter if doing 5 reps or 50. However your work capacity is completely amazing Al. I am highly impressed with it every time I look at your workouts and then your diet and see the limited carbs. You are burning fat for energy like nobodies business and I must say quite efficently to keep running at this volume and not having reps or weight take a complete nose dive.
thetinyguy
Well-known member
I agree completely some body parts respond differently, I've never tried over 20 reps for legs (usually after a set of 20 rep squats with a challenging weight i'm spent) Right now i'm experimenting with lower reps for legs to see if it helps my strength. I can't wait to see pic's Al is really smashing these workouts!
TurningGreen
Well-known member
I like those reps Doc, I think I would like to go this route after GVT so Ill be monitoring closely. As for legs, I am just now 100% after last wednesdays GVT leg session...unbelievable.
thetinyguy
Well-known member
Yeah, the first few weeks on higher volume will be kind of treacherous but your body will get better and better at recovering until you literally barely/don't get sore. Right now it's 1 day post-workout legs for me from a 35 set high intensity workout and my legs feel really good there's a tiny bit of soreness but that's it. Goes to show you the body can adapt to anything!
ScottyDoc
Well-known member
The only justification I have for my ability to do it is that I do it first thing in the morning, believe me, the rest of the day as I sit here behind this computer typing this message right this very minute, I am drained, it is a means to an end my friend, which is why I can't wait to hit my goal and then start adding healthy carbs so I can feel the energy of carbs again and not worry about them turning into fat because they will all be accounted for!
Milas
Board Sponsor
Link to said log?
thetinyguy
Well-known member
thundergod
Well-known member
Another early-morning warrior. I like it like that.
I love my early morning Berzerker Battles. No better way to start the day........the intensity and confidence sets the stage for the rest of the day's attitude.
Milas
Board Sponsor
Plus you don't have to contend with the douche-bags doing bench and curls all day!
Milas
Board Sponsor
Curling in the squat rack, talking while on machines and not lifting, sweating and not wiping down benches, loud cell phone conversations, don't rack weights, hogging multiple machines, terrible form/ROM, posing/flexing in mirror, throwing/dropping weights, not cleaning up after themselves, water botles everywhere, stealing equipment, invading personal space while I'm lifting, blocking dumbbells while they curl, Taking all the 2.5lb plates for cable press downs and then they use their whole body to move the stack 1", taking all the plates to do 1" leg presses, etc. etc. etc.
Morning, my crew is very clean and considerate, they put sh!t away and clean up after themselves. Almost NONE of those problems are encountered at 5-6AM at the gyms I frequent.
TurningGreen
Well-known member
LMFAO...this sounds all too familiar
Meister
Active member
I wish you had the ability to ban those individuals from the gym.
FML when I either am in the gym with them or just behind them!!!
ScottyDoc
Well-known member
I agree with you, but I knew exactly what Milas meant!
Milas
Board Sponsor
It's so clear in my mind I sometimes forget to explain and just expect everyone to know, LOL! My wife hates how I do this. I tell her she needs to learn telepathy, I hate talking the way she does!
I wish we could just set a good example for them and make a change, but they either ignore or mock the good people who pick up after them, even when they are bigger or can lift more. No respect these days, I worry about family values and America's future, just another sign...
ScottyDoc
Well-known member
I'll take a douche-bag in the gym over "The Stinky Guy" any day of the week! Come on guys, you all know the guy I'm talking about, I'm talking about a guy who stinks so bad that if he is within 15-20ft of you, you start to get nauseous, every gym I have ever belonged to in my life had at least one of these guys!
Meister
Active member
LMFAO!!!!!!!!! I know exactly what you are talking about. I spent a good portion of my life in the Army and for some reason that was always the guy I would have in my platoon!!!
Don't get me started on where I think America is headed and it's lack of family values or even values all together!!!
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ScottyDoc
Well-known member
Day 37 - 08/16/2011 - Shoulders, Traps, & Abs
Exercise 1: Dumbbell Shoulder Press
Set 1 - 30Lbs each arm for 25 reps
Set 2 - 40Lbs each arm for 25 reps
Set 3 - 50Lbs each arm for 25 reps
Set 4 - 50Lbs each arm for 22 reps
Set 5 - 40Lbs each arm for 23 reps
Set 6 - 30Lbs each arm for 25 reps
Exercise 2: Dumbbell Lateral Delt Fly's
Set 1 - 15Lbs each arm for 19 reps
Set 2 - 12.5Lbs each arm for 25 reps
Set 3 - 12.5Lbs each arm for 23 reps
Set 4 - 10Lbs each arm for 25 reps
Exercise 3: Dumbbell Rear Delt Fly's
Set 1 - 20Lbs each arm for 18 reps
Set 2 - 15Lbs each arm for 25 reps
Set 3 - 15Lbs each arm for 24 reps
Set 4 - 12.5Lbs each arm for 28 reps
Exercise 4: Shoulder Press Machine
Set 1 - 70Lbs each side for 25 reps
Set 2 - 70Lbs each side for 23 reps
Set 3 - 60Lbs each side for 25 reps
Set 4 - 60Lbs each side for 24 reps
Exercise 5: Dumbbell Shrugs
Set 1 - 70Lbs each side for 25 reps
Set 2 - 80Lbs each side for 25 reps
Set 3 - 80Lbs each side for 25 reps
Set 4 - 80Lbs each side for 25 reps
Exercise 6: Oblique Twisting Crunches on low-back hyper extension bench (body weight only)
Set 1 - 25 reps each side
Set 2 - 25 reps each side
Set 3 - 25 reps each side
Exercise 7: Hanging Leg Raises (body weight only)
Set 1 - 30 reps going side to side, immediately followed by 15 reps straight up
Set 2 - 30 reps going side to side, immediately followed by 10 reps straight up
Set 3 - 20 reps going side to side, immediately followed by 15 reps straight up
- WoW that felt good, massive pumps, love the way I'm looking while lifting like this... and the burn, forget about it!!! This workout took me about 1 hour and 15 minutes, afterwards I spent 45mins in and out of the sauna, staying in as long as I can and getting out to cool off for a few mins then back in as long as I can, repeat...
Diet:
Meal 1 - 6 egg whites/1yoke (pre-workout)
Meal 2 - 6 egg whites/1yoke (post-workout)
Meal 3 - 8oz Baked Chicken Breast & 1 can of green beans
Meal 4 - 2 cans of Tuna in water and 1 can of green beans
Meal 5 - 8oz Baked Chicken Breast & 1 can of green beans
Meal 6 - 2 scoops of Whey Protein in water (pre-sleep)
Exercise 1: Dumbbell Shoulder Press
Set 1 - 30Lbs each arm for 25 reps
Set 2 - 40Lbs each arm for 25 reps
Set 3 - 50Lbs each arm for 25 reps
Set 4 - 50Lbs each arm for 22 reps
Set 5 - 40Lbs each arm for 23 reps
Set 6 - 30Lbs each arm for 25 reps
Exercise 2: Dumbbell Lateral Delt Fly's
Set 1 - 15Lbs each arm for 19 reps
Set 2 - 12.5Lbs each arm for 25 reps
Set 3 - 12.5Lbs each arm for 23 reps
Set 4 - 10Lbs each arm for 25 reps
Exercise 3: Dumbbell Rear Delt Fly's
Set 1 - 20Lbs each arm for 18 reps
Set 2 - 15Lbs each arm for 25 reps
Set 3 - 15Lbs each arm for 24 reps
Set 4 - 12.5Lbs each arm for 28 reps
Exercise 4: Shoulder Press Machine
Set 1 - 70Lbs each side for 25 reps
Set 2 - 70Lbs each side for 23 reps
Set 3 - 60Lbs each side for 25 reps
Set 4 - 60Lbs each side for 24 reps
Exercise 5: Dumbbell Shrugs
Set 1 - 70Lbs each side for 25 reps
Set 2 - 80Lbs each side for 25 reps
Set 3 - 80Lbs each side for 25 reps
Set 4 - 80Lbs each side for 25 reps
Exercise 6: Oblique Twisting Crunches on low-back hyper extension bench (body weight only)
Set 1 - 25 reps each side
Set 2 - 25 reps each side
Set 3 - 25 reps each side
Exercise 7: Hanging Leg Raises (body weight only)
Set 1 - 30 reps going side to side, immediately followed by 15 reps straight up
Set 2 - 30 reps going side to side, immediately followed by 10 reps straight up
Set 3 - 20 reps going side to side, immediately followed by 15 reps straight up
- WoW that felt good, massive pumps, love the way I'm looking while lifting like this... and the burn, forget about it!!! This workout took me about 1 hour and 15 minutes, afterwards I spent 45mins in and out of the sauna, staying in as long as I can and getting out to cool off for a few mins then back in as long as I can, repeat...
Diet:
Meal 1 - 6 egg whites/1yoke (pre-workout)
Meal 2 - 6 egg whites/1yoke (post-workout)
Meal 3 - 8oz Baked Chicken Breast & 1 can of green beans
Meal 4 - 2 cans of Tuna in water and 1 can of green beans
Meal 5 - 8oz Baked Chicken Breast & 1 can of green beans
Meal 6 - 2 scoops of Whey Protein in water (pre-sleep)
DreamWeaver
Legend
The family is central to the spiritual well being of man. A man who is the spiritual leader of his home strong but humble who is there to serve his family rather than to try and dominate it, he gets his strength from God. He is stong of spirit but soft of heart. A wife who is proud and in love with her man and has his back through thick and thin, our wives are God's gift to us and they are here to help keep us strong they are our support. We're to treat our wives like queens so they can help us feel like kings. Children who love and respect us but not from fear but from admiration for the good example we set. It just doesn't work as well with out all the working parts, this is how God set it up, he likes order.
Milas
Board Sponsor
Couldn't agree more. If only the majority of people felt/acted this way. I know there are good people out there, but it seems we're outnumbered and overwhelmed by the masses. I hope one day we'll be able to find a way to bring together all the good people. That's my Utopian dream...
Sorry for the derail Al, it's getting philosophical in here and I get caught up in this anytime I see it!
ScottyDoc
Well-known member
We have had this same discussion on other Threads, going down the damn toilet if ya ask me, all I can say is I'm doing right by my child and all I can do is lead by example!
ScottyDoc
Well-known member
Blessed be the Weaver of Dreams!
ScottyDoc
Well-known member
No worries Bro, I feel the same way about our country's lack of responsibility when it comes to raising our children! I mean teachers are being required to raise many of their students and yet are not allowed to say some things to them in fear the child will be embarrassed and tell their parents and they get fired, are you kidding me, I got called out and embarrassed almost every time I did something wrong when I was in school, and our parents got their A$$e$ beat if they were out of line, right?
MrKleen73
Legend
Interesting take, I agree with a lot of this and don't on a lot of it. Talking on the phone on machines not okay, not wiping down a machine after use not ok. Not reracking weights not okay, throwing / dropping weights not okay, not cleaning up same thing. These are all poor gym ettiquette.
I curl in the squat rack or the power rack if I am doing O-bar curls. It is the most convenient place to do so, just as it is the most convenient place for you to squat. Where else would you have me do it? Should I remove the O bar from a bench press station? Would that be less inconsiderate? Not to a guy looking for a bench. I pay my gym membership and have every right to use the equipment and so does anyone else. Now if I have an option of not being there I wont but if someone came up and TOLD me to move so they could squat I would laugh at them and dismiss them. The gym is first come first serve facility. If the guy curling got there before you then it is your loss. I also do standing military press in the squat and or power rack. Nothing wrong with that no rules broken and no less annoying than if I want to do standing presses and someone is squatting.
How is terrible form make someone a DB? If no one corrects them how are they to know?
Loud cell phone calls are annoying in any setting but as soon as you want to control the volume of a phone call you have to control any and all grunting or straining under weight as well.
As far as flexing in the mirror, how is that not okay? Why do you think their are mirrors everywhere in the gym? Why is the lighting in the gym specifically set up to make you look better? Those are your personal preferences and not any type of GYM ETTIQUETTE. I love to toss up a double biceps while I have a pump. That doesn't make me a douchebag it might make me more interested in how I look than you if you don't like to do that. Once again personal preference. You can tell nothing else about a person from that. Some guys where tank tops all the time and some guys only wear tshirts all the time. Some tshirt guys think all tanktop guys are DB's does that actually make any sense. It is just another form of I don't like that because it is different than how I am. I have run into plenty of douche-bags in both scenarios. However the line seems to get a bit blurred on many occasions by personal preferences and what is actually someone being inconsiderate of other gym goers.
Only explaining another view Milas, not attacking yours. I just don't agree and we seem to be having just as many gym nazis as there are inconsiderate people in the gym.
AMEN! I am not afraid to say that someone stinks and needs deoderant when stinky guy is around. Just as a public service announcement. Normally stinky guy is also mr I don't wipe the machine guy which is really gross.
Milas
Board Sponsor
Peace Kleen, there are good ways about doing things and not so good ways. Curling in the squat rack may be okay if you're doing more that 55lbs and not taking all day when there's only 1 squat rack and lots of space for curling! Same thing with flexing, go ahead and do it, just don't block the dumbbells while you're doing it.
Again, I don't explain myself fully so it'll cause some misunderstanding, but it's the inconsiderate and downright rude people I find to be annoying, and they tend to be more prevalent in the evening.
There is no 100% yes or no, but generalities make it easier to live. It's how we evolved, we didn't see a saber-tooth tiger and think "hmmm, I wonder if he is a nice tiger or not a nice tiger..." we speared the damn thing. Anyone who thinks sterotypes aren't useful should spend a day in the front lines in Iraq of Afghanistan (or downtown Detroit) and see how judgment really works!
Then again I just don't like a lot of people, I'm a premature curmudgeon! I can't wait until I really get old!
Again, I don't explain myself fully so it'll cause some misunderstanding, but it's the inconsiderate and downright rude people I find to be annoying, and they tend to be more prevalent in the evening.
There is no 100% yes or no, but generalities make it easier to live. It's how we evolved, we didn't see a saber-tooth tiger and think "hmmm, I wonder if he is a nice tiger or not a nice tiger..." we speared the damn thing. Anyone who thinks sterotypes aren't useful should spend a day in the front lines in Iraq of Afghanistan (or downtown Detroit) and see how judgment really works!
Then again I just don't like a lot of people, I'm a premature curmudgeon! I can't wait until I really get old!
Milas
Board Sponsor
Must be some good stuff!
thundergod
Well-known member
The Weaver of Dreams is wise in the Spirit and wisdom of the Lord.
MrKleen73
Legend
You must spread some reputation around....
Good enough to cause some douche-bag like symptoms even...
I reread it and was like hey he didn't say "Hey Tucker you're a douche-bag." Take a breath there nut ball. 
I totally agree and honestly when it comes to gym etiquette I am a stickler. At the same time I was curling in the power rack the other day and a guy came up and started removing the safety pins in the squat rack. When I saw that, I flagged him down and ask if he wanted the cage to do whatever he was trying to make room for. I do prefer the o-bar to the pre-weighted barbells because the length of the O bar requires much more control and balance. I always take 3 steps back and clear the way in front of the dumbbells and will even move in a set if I notice I am in the way. You are a good egg no matter how you're cracked Milas. I tried to rep you but I need to spread some around.
ScottyDoc
Well-known member
That's not true Dude, did you ever see the movie "10,000 BC"? The main character helped a Saber-Tooth tiger out of a hole that was flooding and later the same Saber-Tooth tiger saved him, so hah!!!
Invalid Link Removed
For all the people that had to actually look that up (uhhh... Me), LoL, here it is...
curmudgeon = An ill-tempered person full of resentment and stubborn notions.
ScottyDoc
Well-known member
Day 38 - 08/17/2011 - Back & Calves
Exercise 1: Upper Back wide grip seated row machine
Set 1 - 1 plate on each side for 25 reps
Set 2 - 1 plate & a quarter on each side for 25 reps
Set 3 - 2 plates on each side for 25 reps
Set 4 - 2 plates on each side for 25 reps
Set 5 - 2 plates on each side for 23 reps
Exercise 2: Lower Back close grip seated row maching
Set 1 - 1 plate & a quarter on each side for 22 reps
Set 2 - 1 plate on each side for 25 reps
Set 3 - 1 plate on each side for 25 reps
Set 4 - 1 plate on each side for 25 reps
Exercise 3: Cable Lat Pull downs wide grip
Set 1 - 100Lbs for 25 reps
Set 2 - 100Lbs for 25 reps
Set 3 - 100Lbs for 25 reps
Set 4 - 100Lbs for 25 reps
Exercise 4: Seated close grip cable rows
Set 1 - 100Lbs for 25 reps
Set 2 - 100Lbs for 21 reps
Set 3 - 85Lbs for 25 reps
Set 4 - 85Lbs for 25 reps
Exercise 5: Calf Raises on Hack Squat Machine
Set 1 - 3 plates on each side for 25 reps (toes out)
Set 2 - 3 pates on each side for 24 reps (toes in)
Set 3 - 3 plates on each side for 23 reps (toes out)
Set 4 - 3 plates on each side for 21 reps (toes in)
Set 5 - 3 plates on each side for 20 reps (toes out)
Set 6 - 3 plates on each side for 18 reps (toes in)
- This workout was very hard for me, I am very depleted from being my 3rd day in a row with no carbs, I can't wait to eat some oatmeal tomorrow, LoL, I say that like I'm talking about ice-cream or cheese-cake or something really yummy, LoL, I don't care, I just want the energy, whew! Anyway, the workout took 50mins to complete at which time I went in and out the sauna for an hour, that felt good at least!
Diet:
Meal 1 - 6 egg whites/1 yoke
Meal 2 - 6 egg whites/1 yoke
Meal 3 - 2 cans of tuna in water & 1 can of green beans
Meal 4 - 8oz baked chicken & 1 can of green beans
Meal 5 - 8oz baked chicken & 1 can of green beans
Meal 6 - 2 scoops of whey protein powder in water
2+ gallons of water all day long
* Well I know the 1-ANDRO is working because I look HUGE in the mirror, well in the right places anyway, because FAT is definitely falling off at a pretty damn good rate! I definitely feel very Alpha-Male, and until this week starting the carb-cycling and extremely high-reps, I was feeling very, very strong!
Exercise 1: Upper Back wide grip seated row machine
Set 1 - 1 plate on each side for 25 reps
Set 2 - 1 plate & a quarter on each side for 25 reps
Set 3 - 2 plates on each side for 25 reps
Set 4 - 2 plates on each side for 25 reps
Set 5 - 2 plates on each side for 23 reps
Exercise 2: Lower Back close grip seated row maching
Set 1 - 1 plate & a quarter on each side for 22 reps
Set 2 - 1 plate on each side for 25 reps
Set 3 - 1 plate on each side for 25 reps
Set 4 - 1 plate on each side for 25 reps
Exercise 3: Cable Lat Pull downs wide grip
Set 1 - 100Lbs for 25 reps
Set 2 - 100Lbs for 25 reps
Set 3 - 100Lbs for 25 reps
Set 4 - 100Lbs for 25 reps
Exercise 4: Seated close grip cable rows
Set 1 - 100Lbs for 25 reps
Set 2 - 100Lbs for 21 reps
Set 3 - 85Lbs for 25 reps
Set 4 - 85Lbs for 25 reps
Exercise 5: Calf Raises on Hack Squat Machine
Set 1 - 3 plates on each side for 25 reps (toes out)
Set 2 - 3 pates on each side for 24 reps (toes in)
Set 3 - 3 plates on each side for 23 reps (toes out)
Set 4 - 3 plates on each side for 21 reps (toes in)
Set 5 - 3 plates on each side for 20 reps (toes out)
Set 6 - 3 plates on each side for 18 reps (toes in)
- This workout was very hard for me, I am very depleted from being my 3rd day in a row with no carbs, I can't wait to eat some oatmeal tomorrow, LoL, I say that like I'm talking about ice-cream or cheese-cake or something really yummy, LoL, I don't care, I just want the energy, whew! Anyway, the workout took 50mins to complete at which time I went in and out the sauna for an hour, that felt good at least!
Diet:
Meal 1 - 6 egg whites/1 yoke
Meal 2 - 6 egg whites/1 yoke
Meal 3 - 2 cans of tuna in water & 1 can of green beans
Meal 4 - 8oz baked chicken & 1 can of green beans
Meal 5 - 8oz baked chicken & 1 can of green beans
Meal 6 - 2 scoops of whey protein powder in water
2+ gallons of water all day long
* Well I know the 1-ANDRO is working because I look HUGE in the mirror, well in the right places anyway, because FAT is definitely falling off at a pretty damn good rate! I definitely feel very Alpha-Male, and until this week starting the carb-cycling and extremely high-reps, I was feeling very, very strong!
ScottyDoc
Well-known member
Oh... FYI everyone, my next update with pictures and measurements will be on Monday - 08/22/2011, I'm really expecting to see some major improvement via measurements, I'm already very pleased with what I see in the mirror, so I know you guys will like the improvements via pictures!
DreamWeaver
Legend
I have actually given a sermon in one of the churches I attended there was no clergy so we took turns....
That's the key just keep doing what you know you need to do and even if that helps one other person... being a good example that's what we're here for...
thetinyguy
Well-known member
Makes me really excited to do my first test-booster! Keep up the good work, looking forward to the pics.
bezoe
Well-known member
28 pages.. you prostitute. LOL Nah its good to see you putting in work again bro! WHats up with the 20-25 rep range? Was that last workout meant to be light weight high volume? I know you have had the joint/shoulder issues and surgery in the past but do you think this type of training will be optimal for cutting?
ScottyDoc
Well-known member
I am just doing it to change things up this week and next week (all my body-parts), kind of a shock to the body and believe me, my body is shocked!!! As far as it helping me to get leaner, yes, I think it is helping my cause, but I know shocking my body is helping my cause for sure, which is also why I'm throwing in to carb-cycles here in the middle of my Whole 16wk get shredded regime!
thetinyguy
Well-known member
And just because they're somewhat higher reps doesn't mean it's easy or light you know. You've probably done breathing squats right? Then you know what i'm talking about.
ScottyDoc
Well-known member
Yeah... If I'm not mistaken they are pretty much the same thing that MrKleen described as "Widow-Makers" the other day to me! It is where you go in with a fairly light weight, but go for a ridiculous # of reps and it doesn't matter how long it takes, or how often you rest, you just can't put the weight down or take it off your shoulders until the # of reps are done, right?
thetinyguy
Well-known member
Pretty much, you use a weight you can get around 15 reps but instead you pretty much do 20, 1 rep at a time and stand there as long as you have to before you do another one. I'd say don't go too fast because i tend to run out of breath from all of them, as long as you keep your breath your more than likely good. I think high reps also have their place in muscle building especially for areas like back/bi's and legs where there's more slow twitch muscle fibers.