Milas
Board Sponsor
Likewise!
2011 ScottyDoc's famous FINAFLEX sponsored Hallow-Lean / 16wk SHREDDDD!!!
- Thread starter ScottyDoc
- Start date
Likewise!
TurningGreen
Well-known member
I ACCEPT your challenge!
ScottyDoc
Well-known member
Day 39 - 08/18/2011 - Chest & Abs
Exercise 1: Incline Hammer Strength Chest Presses
Set 1 - 1 plate on each side for 25 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
Set 5 - 1 plate on each side for 25 reps
Exercise 2: Decline Cable Flys
Set 1 - 10Lbs each arm for 25 reps
Set 2 - 12.5Lbs each arm for 25 reps
Set 3 - 15Lbs each arm for 25 reps
Set 4 - 17.5Lbs each arm for 25 reps
* Learning curve, I definitely could have started heavier and just moved down accordingly, I will adjust for next week.
Exercise 3: Incline Calbe Flys
Set 1 - 10Lbs each arm for 25 reps
Set 2 - 10Lbs each arm for 25 reps
Set 3 - 10Lbs each arm for 25 reps
Set 4 - 10Lbs each arm for 25 reps
Exercise 4: Bodyweight Decline push-ups against bench
Set 1 - 25 reps
Set 2 - 22 reps
Set 3 - 18 reps
Set 4 - 18 reps
Exercise 5: Oblique Crunches on back hyper-extension bench (bodyweight)
Set 1 - 25 reps each side
Set 2 - 25 reps each side
Set 3 - 25 reps each side
Exercise 6: Hanging Oblique & Ab (leg raises)
Set 1 - Side to side for 30 reps, immediately followed by straight up for 15 reps
Set 2 - Side to side for 30 reps, immediately followed by straight up for 12 reps
Set 3 - Side to side for 30 reps, immediately followed by straight up for 10 reps
- This workout was a very good one, every set was hard to complete except for some of the decline cable flys which I will adjust the weight accordingly next week. This workout took approximately 1 hour and 15 minutes, was very tired and had to take a little 10min break between completing chest and starting my Abs & Obliques. Today as you will notice when you see my diet is a carb day, not a high carb day, just a day where I take in my normal amount of carbs, man I need them, LoL.
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 (post-workout)
Meal 3 - 2 cans of tuna in water & 1 can of Spinach
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 in water (pre-sleep)
2+ gallons of water all day long
Exercise 1: Incline Hammer Strength Chest Presses
Set 1 - 1 plate on each side for 25 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
Set 5 - 1 plate on each side for 25 reps
Exercise 2: Decline Cable Flys
Set 1 - 10Lbs each arm for 25 reps
Set 2 - 12.5Lbs each arm for 25 reps
Set 3 - 15Lbs each arm for 25 reps
Set 4 - 17.5Lbs each arm for 25 reps
* Learning curve, I definitely could have started heavier and just moved down accordingly, I will adjust for next week.
Exercise 3: Incline Calbe Flys
Set 1 - 10Lbs each arm for 25 reps
Set 2 - 10Lbs each arm for 25 reps
Set 3 - 10Lbs each arm for 25 reps
Set 4 - 10Lbs each arm for 25 reps
Exercise 4: Bodyweight Decline push-ups against bench
Set 1 - 25 reps
Set 2 - 22 reps
Set 3 - 18 reps
Set 4 - 18 reps
Exercise 5: Oblique Crunches on back hyper-extension bench (bodyweight)
Set 1 - 25 reps each side
Set 2 - 25 reps each side
Set 3 - 25 reps each side
Exercise 6: Hanging Oblique & Ab (leg raises)
Set 1 - Side to side for 30 reps, immediately followed by straight up for 15 reps
Set 2 - Side to side for 30 reps, immediately followed by straight up for 12 reps
Set 3 - Side to side for 30 reps, immediately followed by straight up for 10 reps
- This workout was a very good one, every set was hard to complete except for some of the decline cable flys which I will adjust the weight accordingly next week. This workout took approximately 1 hour and 15 minutes, was very tired and had to take a little 10min break between completing chest and starting my Abs & Obliques. Today as you will notice when you see my diet is a carb day, not a high carb day, just a day where I take in my normal amount of carbs, man I need them, LoL.
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 (post-workout)
Meal 3 - 2 cans of tuna in water & 1 can of Spinach
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 in water (pre-sleep)
2+ gallons of water all day long
thundergod
Well-known member
So after next week and your shock routine with the high reps is over with, what type of routine will you be embarking on next?
ScottyDoc
Well-known member
Me too, this Monday Bro, and just like last time I will do my best to post them side-by-side with my starting pictures so people will see what I have accomplished in 6wks, man time flies, I have been dieting for 6 weeks now, well as of this Sunday anyway. To think, after this Sunday I still have 10 more weeks to go before Halloween, seems like forever away, but at the same time, depending on my stats this Monday, I'm hoping it is enough time to get in the lower 5's % BF for Halloween, then it will be a major struggle to keep going and drop below 4.6% in one month, which is why I'm trying desperately to drop as close to 5.0% BF as possible for Halloween, so it will be all that much easier to win my "Tutu Challenge" with Kleen!
ScottyDoc
Well-known member
I will go back to my regular routine, which is the same basic exercises and number of sets, just my reps will go back to 10-15 with a little heavier weight, then about 2 or 3 weeks before Halloween I will go back to this high-rep 25reps/set for a week or two and my last week I will adopt the same workout my Trainer/Bodybuilding Guru gave me last year which is a full-body workout every other day, with zero exercise on the day of, the full-body workouts he had me doing and that I will do again were 1 Exercise/body part for 6 sets of 15 reps, no breaks between sets and only 1-3mins rest between exercises and I was super-setting apposing body parts to speed it up even more, they were brutal, but I was finishing those full-body workouts in like 30-40mins!
So, in short, I will do the same workouts I started doing for the first 5 weeks all the way until 3 weeks out, then go back for two weeks to the workout I did this week and will do next week, and then the full-body workouts as described above for the last week before Halloween! Also, besides the carb cycling I'm doing right now for two full cycles, I will go back to eating the oatmeal pre & post workout until 3 weeks prior to Halloween when I switch my workouts again for 1 last 3 week burst of MEGA-FAT-LOSS!!!
TurningGreen
Well-known member
Sorry Doc, we have limited Internet access at school...no YouTube...but Ill gun back when I get home. I like that rule btw.
ScottyDoc
Well-known member
You got it, I'll be waiting for a worthy counter-attack!
TurningGreen
Well-known member
I got classic 80's dance moves, a sweet fro, and moon boots...what!!
TurningGreen
Well-known member
Ol' Jake must have not been Italian enough to be on the Sopranos, but very impressive none the least.
TurningGreen
Well-known member
You're talkin to me all wrong...usin the wrong tone...
thetinyguy
Well-known member
:rofl:
ScottyDoc
Well-known member
I am definitely happy with what I have been seeing in the mirror lately! I think I'm gonna look even better after I go Tomorrow-Sunday with no complex carbs and then carb up on Monday just in time for my pictures, could not have timed it more perfectly! Last time I was under 17% BF this time around I'm hoping to be under 15% and I'll be right on target! On average I can lose about 1% BF a week when I'm dieting down hard, so we shall see! I'm also very curious to see what my measurements are going to be considering my new style of working out and how crazy skin splitting pumps I've been getting with them, even when I'm carb depleted, I can only imagine this style of workout if I was eating a decent amount of carbs!!!
thetinyguy
Well-known member
Looking forward to those pic's! Mine will be up the 28th i think it'll be my last set of pic's before bulking, still thinking about it though.
thetinyguy
Well-known member
thetinyguy
Well-known member
DreamWeaver
Legend
I want to strap my pads on and go out and do some damage!! I miss football so much, I blew my chance and then my son injured his back, just didn't make sense for him to continue. I still have a very competitive nature and bodybuilding is how I get my rage on!! Still it's nothing like eating running backs!!
monstermash
Well-known member
YES!! I miss my HS football days fo sho! I too had to give it up due to a back injury... Hit a guy with my head down and my back was never the same again...
DreamWeaver
Legend
Yah I pretty much got kicked out of University... I developed a lot of bad character traits when I was young and was the biggest party animal...
monstermash
Well-known member
I can understnd, it's hard not to get caught up in things like that when you're in your prime and feeling invincible.
ScottyDoc
Well-known member
I'm SUB'd to it Bro, no worries, I don't really get upset when people who commonly follow me and keep up with my threads and actually participate/contribute to my thread, to post a link to their LOG, I would have a problem if someone that had never commented or said a word on my Thread every just jumped in out of nowhere and posted a link to their Log, I'm sure everyone who has run a LOG understands what I'm talking about!
ScottyDoc
Well-known member
I've seen that video before, but, you are absolutely right, it is an amazing speech and very motivational, I never get tired of watching it, get's me FIRED-UP!!!
ScottyDoc
Well-known member
I have no idea what you guys are talking about... I'm still Invincible!
ScottyDoc
Well-known member
Day 40 - 08/19/2011 - Light Legs & Calves
Exercise 1: Hip ABduction & ADduction (Good-Girl / Bad-Girl)
Set 1 - Hip ABduction with 300Lbs for 25 reps, immediately followed by ADduction with 210Lbs for 25 reps
Set 2 - Hip ABduction with 300Lbs for 25 reps, immediately followed by ADduction with 210Lbs for 25 reps
Set 3 - Hip ABduction with 300Lbs for 25 reps, immediately followed by ADduction with 210Lbs for 25 reps
Exercise 2: Single Leg Curls
Set 1 - 60Lbs each leg for 25 reps
Set 2 - 60Lbs each leg for 25 reps
Set 3 - 60Lbs each leg for 22 reps
Set 4 - 50Lbs each leg for 24 reps
Set 5 - 50Lbs each leg for 22 reps
Set 6 - 40Lbs each leg for 25 reps
Exercise 3: Leg Extensions
Set 1 - 110Lbs for 25 reps (toes in)
Set 2 - 110Lbs for 25 reps (toes out)
Set 3 - 110Lbs for 25 reps (toes in)
Set 4 - 110Lbs for 22 reps (toes out)
Set 5 - 90Lbs for 25 reps (toes in)
Set 6 - 90Lbs for 25 reps (toes out)
Exercise 4: Single Leg Hip Kick Backs
Set 1 - 100Lbs for 15 reps
Set 2 - 100Lbs for 15 reps
Set 3 - 100Lbs for 15 reps
* By this point I was just too gassed to do more than 15 reps or to continue, legs were so pumped and literally on FIRE!!!
Exercise 5: Calf Raises on Hack Squat Machine
Set 1 - 3 plates on each side for 25 reps
Set 2 - 3 plates on each side for 25 reps
Set 3 - 3 plates on each side for 24 reps
Set 4 - 3 plates on each side for 22 reps
Set 5 - 2 plates on each side for 25 reps
Set 6 - 2 plates on each side for 25 reps
- OK, so this was one of the hardest workouts ever, I don't know if it is just the high reps and the fact that it is legs and all the blood was in them or my carb-cycling or what I really think... a combination of all that $hit! Whew, good news is, I "Conceived... Believed... & ACHIEVED!!!" I finished this workout in exactly 1 hour and had errands to run, so no sauna, just showered and got the hell outta there!
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 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
2+ gallons of water all day long
Exercise 1: Hip ABduction & ADduction (Good-Girl / Bad-Girl)
Set 1 - Hip ABduction with 300Lbs for 25 reps, immediately followed by ADduction with 210Lbs for 25 reps
Set 2 - Hip ABduction with 300Lbs for 25 reps, immediately followed by ADduction with 210Lbs for 25 reps
Set 3 - Hip ABduction with 300Lbs for 25 reps, immediately followed by ADduction with 210Lbs for 25 reps
Exercise 2: Single Leg Curls
Set 1 - 60Lbs each leg for 25 reps
Set 2 - 60Lbs each leg for 25 reps
Set 3 - 60Lbs each leg for 22 reps
Set 4 - 50Lbs each leg for 24 reps
Set 5 - 50Lbs each leg for 22 reps
Set 6 - 40Lbs each leg for 25 reps
Exercise 3: Leg Extensions
Set 1 - 110Lbs for 25 reps (toes in)
Set 2 - 110Lbs for 25 reps (toes out)
Set 3 - 110Lbs for 25 reps (toes in)
Set 4 - 110Lbs for 22 reps (toes out)
Set 5 - 90Lbs for 25 reps (toes in)
Set 6 - 90Lbs for 25 reps (toes out)
Exercise 4: Single Leg Hip Kick Backs
Set 1 - 100Lbs for 15 reps
Set 2 - 100Lbs for 15 reps
Set 3 - 100Lbs for 15 reps
* By this point I was just too gassed to do more than 15 reps or to continue, legs were so pumped and literally on FIRE!!!
Exercise 5: Calf Raises on Hack Squat Machine
Set 1 - 3 plates on each side for 25 reps
Set 2 - 3 plates on each side for 25 reps
Set 3 - 3 plates on each side for 24 reps
Set 4 - 3 plates on each side for 22 reps
Set 5 - 2 plates on each side for 25 reps
Set 6 - 2 plates on each side for 25 reps
- OK, so this was one of the hardest workouts ever, I don't know if it is just the high reps and the fact that it is legs and all the blood was in them or my carb-cycling or what I really think... a combination of all that $hit! Whew, good news is, I "Conceived... Believed... & ACHIEVED!!!" I finished this workout in exactly 1 hour and had errands to run, so no sauna, just showered and got the hell outta there!
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 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
2+ gallons of water all day long
TurningGreen
Well-known member
I got jello legs just reading your workout. I'm assuming you had a monster pump upon completion, even more so having done it in an hour...good stuff Doc.
DreamWeaver
Legend
Yah he's the king of volume... but he still got out of there in an hour... that's focussed....
ScottyDoc
Well-known member
Guys, I don't know if y'all read the whole thing or not, but my Legs were a cross between FIRE & JELLO, I felt exhausted, yeah I was pumped, but way to energy depleted to even enjoy it, like I said, today's accomplishment was more-so finishing the workout rather than what I actually did, LoL! I am glad I will get to see how I fare doing these extremely high reps next week when I will be eating my normal amount of carbs every single day, I'm expecting it to be better, but because of that I'm actually expecting to run through the workouts quicker and possibly use a tad higher weight, we'll see, I'm sure the end result will be about the same, I gotta keep the intensity up, I mean I kinda think if I were to take 1hr & a half to complete the workout above, then I would be taking huge breaks and it would defeat the whole purpose, right?
thetinyguy
Well-known member
LMAO
Looks like that workout was a killer Al! So badass i'm glad i have dedicated people around me to motivate me and your one of them.
On that note i'm going to see Conan The Barbarian!
lukehayd
Legend
Don't know if I really CONTRIBUTED to your thread but I have posted a few times. LOL! It was really more of an invite to you and I could have just PM'd you but I didn't really think about it too much. Guess it's a good thing I already posted in here a few times! LOL! Hate to have the wrath of Thor upon me!
ScottyDoc
Well-known member
Dude... that is an awesome way to describe it, walking all stiff-legged so your legs don't collapse under you like two limp noodles!!!
ScottyDoc
Well-known member
I appreciate that Bro, believe me, we are all here motivating one another as we move closer and closer to our goals... Oh and you motivate me too Bro, I mean I have no desire to try one of your workouts, but when I'm doing one of my high-volume workouts, I just say to myself... "If TinyGuy can do it, then so can I, I can do what another man does, and I "Get-er-Done!"
I wanna see "Conan The Barbarian" as well! I mean there is no way he is gonna be a Better Conan that Arnold, but, I am expecting a much better movie all around just because of the times and technology we have today!
ScottyDoc
Well-known member
How dare you post a link to your own Thread on the Thread of the son of ODEN, God of Thunder! "Come back here so I may Brain Thee!" LoL
MrKleen73
Legend
Yeah the pump is ridiculous and the fact you just keep going is awe inspiring.
You know I am very torn on this. I loved the Conan movies but to be honest it was Conan's physique that has me so enthralled. I am sure this movie will have a better story line and dialogue since the star can speak English well enough to be understood. Conan had to be relatively silent because Arnold's accent was too thick to have much conversation but for the character specifically the strong silent type fit the bill. However even after saying that choosing to go see this movie in the theater will be like deciding to call your Step Mother Mom for the first time. Nothing may be wrong with your Dad's new wife but you feel you are betraying the original in doing so.
I think seeing Conan was a turning point in many guys our ages life. The first real exposure to anything that looked like that. The first to amaze us with those unreal muscles that we wouldn't even imagine a real person could have. He was our "First", he popped that cherry into the idea of what could be done with the human physique and we ALL wanted to be him.
Must be kind of what it was like for Batman fan's to see anyone but Adam West as Batman...
lukehayd
Legend
Tell you what Al. I'm gonna put up a reward for you if you get to 5% by Halloween. Pretty much every guy likes beef jerky so I will put up 2 lbs of my homemade deer jerky if you make it! (When you make it I mean!) But to be fair and not ruin the dieting down below 4.6%, I won't send it till then. Just a little added incentive!