thetinyguy
Well-known member
Call an ambulamps hahahaha
2011 ScottyDoc's famous FINAFLEX sponsored Hallow-Lean / 16wk SHREDDDD!!!
- Thread starter ScottyDoc
- Start date
Call an ambulamps hahahaha
thetinyguy
Well-known member
haha, (Movie Announcer voice) One man...ONE VIDEO TO RULE THEM ALL.......TURNINGGREEN "EXPLOSIONS AND GUNFIRE"....SCOTTYDOC......"SCREAMING AND CARRIED OUT WARCALL" ALL OUT VIDEO WAR, Coming soon to a forum near you.
ScottyDoc
Well-known member
Day 45 - 08/24/2011 - Back & Calves
Exercise 1: Cable Lat Pull-Downs (wide grip)
Set 1 - 100Lbs for 25 reps
Set 2 - 120Lbs for 25 reps
Set 3 - 120Lbs for 25 reps
Set 4 - 120Lbs for 25 reps
Exercise 2: Seated Cable Rows (close grip)
Set 1 - 120Lbs for 21 reps
Set 2 - 100Lbs for 25 reps
Set 2 - 100Lbs for 25 reps
Set 3 - 100Lbs for 25 reps
Exercise 3: Seated Wide Grip Machine Rows (Upper Back)
Set 1 - 1 plate & a 25Lb on each side for 25 reps
Set 2 - 1 plate & a 25Lb on each side for 25 reps
Set 3 - 1 plate & a 25Lb on each side for 25 reps
Set 4 - 1 plate & a 25Lb on each side for 25 reps
Exercise 4: Standing Close Grip Machine Rows (Lower Bck)
Set 1 - 1 plate on each side for 20 reps
Set 2 - 35Lbs on each side for 25 reps
Set 3 - 35Lbs on each side for 25 reps
Set 4 - 35Lbs on each side 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 plates on each side for 25 reps (toes in)
Set 3 - 3 plates on each side for 25 reps (toes out)
Set 4 - 3 plates on each side for 25 reps (toes in)
Set 5 - 2 plates & a 25Lb on each side for 25 reps (toes out)
Set 6 - 2 plates & a 25Lb on each side for 25 reps (toes in)
Exercise 6: Seated Calf Raise Machine
Set 1 - 2 plates for 25 reps
Set 2 - 2 plates for 25 reps
Set 3 - 2 plates for 25 reps
Set 4 - 2 plates for 25 reps
- This workout actually took me about 1 hour and 15 minutes, I probably could have done it in an hour or under, but I was exhausted after doing all those sets and reps of back, so I took a 15min break before starting calves, I was at the gym early, so no big deal, Fug-it! The workout was hard, muscles were burning, but I did well with the energy and am happy I took the break before calves so I could go in and knock it out with vengeance, which I did, I even did Exercise 6, which was not part of the plan, just completely extra because I had the energy and wanted to FUG my Calves up a LiL more!
Diet:
Meal 1 - 2 scoops of whey protein in water
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 3 - OhYeah Bar
Meal 4 - 8oz Chicken Breast & 1 can of green beans
Meal 5 - An entire Walmart Rotisseri Chicken (no skin or fat of course) & 1 can of green beans
* I'm kinda feeling that need to eat a little more than normal, so I figure pigging out a little on chicken is a safe bet, and it really isn't that bad of a pig out, just 2-3 x's more chicken than what I would normally eat at one sitting!
2+ Gallons of water all day
Exercise 1: Cable Lat Pull-Downs (wide grip)
Set 1 - 100Lbs for 25 reps
Set 2 - 120Lbs for 25 reps
Set 3 - 120Lbs for 25 reps
Set 4 - 120Lbs for 25 reps
Exercise 2: Seated Cable Rows (close grip)
Set 1 - 120Lbs for 21 reps
Set 2 - 100Lbs for 25 reps
Set 2 - 100Lbs for 25 reps
Set 3 - 100Lbs for 25 reps
Exercise 3: Seated Wide Grip Machine Rows (Upper Back)
Set 1 - 1 plate & a 25Lb on each side for 25 reps
Set 2 - 1 plate & a 25Lb on each side for 25 reps
Set 3 - 1 plate & a 25Lb on each side for 25 reps
Set 4 - 1 plate & a 25Lb on each side for 25 reps
Exercise 4: Standing Close Grip Machine Rows (Lower Bck)
Set 1 - 1 plate on each side for 20 reps
Set 2 - 35Lbs on each side for 25 reps
Set 3 - 35Lbs on each side for 25 reps
Set 4 - 35Lbs on each side 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 plates on each side for 25 reps (toes in)
Set 3 - 3 plates on each side for 25 reps (toes out)
Set 4 - 3 plates on each side for 25 reps (toes in)
Set 5 - 2 plates & a 25Lb on each side for 25 reps (toes out)
Set 6 - 2 plates & a 25Lb on each side for 25 reps (toes in)
Exercise 6: Seated Calf Raise Machine
Set 1 - 2 plates for 25 reps
Set 2 - 2 plates for 25 reps
Set 3 - 2 plates for 25 reps
Set 4 - 2 plates for 25 reps
- This workout actually took me about 1 hour and 15 minutes, I probably could have done it in an hour or under, but I was exhausted after doing all those sets and reps of back, so I took a 15min break before starting calves, I was at the gym early, so no big deal, Fug-it! The workout was hard, muscles were burning, but I did well with the energy and am happy I took the break before calves so I could go in and knock it out with vengeance, which I did, I even did Exercise 6, which was not part of the plan, just completely extra because I had the energy and wanted to FUG my Calves up a LiL more!
Diet:
Meal 1 - 2 scoops of whey protein in water
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 3 - OhYeah Bar
Meal 4 - 8oz Chicken Breast & 1 can of green beans
Meal 5 - An entire Walmart Rotisseri Chicken (no skin or fat of course) & 1 can of green beans
* I'm kinda feeling that need to eat a little more than normal, so I figure pigging out a little on chicken is a safe bet, and it really isn't that bad of a pig out, just 2-3 x's more chicken than what I would normally eat at one sitting!
2+ Gallons of water all day
DreamWeaver
Legend
No other way to say it..
ScottyDoc
Well-known member
Thank you guys... all I can say is I know I did it right, I just got finished taking an Amazing "Georgia Steamer" and while reaching back to wipe my Azz, my Lats were cramping up, I mean the whole side of my back, so they have definitely been worked and worked hard!!!
thetinyguy
Well-known member
Don't feel bad, SAME EXACT thing happened to me yesterday. Ate a little more than usual but i needed it. It probably means your muscles are either trying to grow or your metabolism is increasing. Good stuff!
Onlychevy6
Well-known member
Nice workout there bud. Keep up the good work you will hit that single digit bodyfat in no time.
TurningGreen
Well-known member
I pulled one of those chickens a part a couple weeks ago Doc. With out the skin it weight out to about 1.8lbs which is pretty fuggin sweet for $5. Needless to say it didn't last long.
ScottyDoc
Well-known member
I like to spend the 10mins it takes me to completely pull it all apart and put the pieces all skinless, boneless, and I try to clean the as much of the fat off as I can and into a big bowl (aka. AL's Feeding Trough), and then put in some good Chipotle Tobasco and stir it all around and just munch..munch...yom...yom, til it's all gone!!!
Oh Look, I found a picture of me last time I did that...
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Milas
Board Sponsor
Dude, looks like you might have some gyno there...
thetinyguy
Well-known member
ScottyDoc
Well-known member
LoL, that is funny Bro, looks like more than a little!
thundergod
Well-known member
ScottyDoc
Well-known member
Hey... What can I say, I'm just a Plethora of TMI! LoL
thundergod
Well-known member
Talk about a detailed thread.......or should I say "log"??!! LMAO
ScottyDoc
Well-known member
It really was getting way off topic and de-railed with TurningGreen & my little youtube battle going on, but I fixed that by giving that it's own thread, now I'm really back to just my workout, diet, and related info and my back cramping while taking a dump was very related to the intensity of this morning's workout, LoL!
thundergod
Well-known member
I hear ya. I've been there........so sore that reaching to wipe the olde bum is a chore.
One guy on here used to mention how much weight he lost after a dump.......up to 8lbs at one point. Talk about a huge loaf to pinch off!!!
thetinyguy
Well-known member
It just proves that Al isn't boring and enjoys talking about the fine aspects of life such as eating and dumping haha
We have a lot of diverse personalities in this log!
lukehayd
Legend
GASP!! I am completely appalled by this mention of a bowl movement and th fecal matter being referred to as a "Steamer"!! How uncooth! You sir are not very civilized! Hahahahaha! Good workout there buddy!
ScottyDoc
Well-known member
Yeah... So next time I take a really nice poop, I'll name it "Thunder-Poop" LoL "Fast as Lightning, but loud as Thunder!"
thetinyguy
Well-known member
:rofl: I have those right before my workout......
ScottyDoc
Well-known member
Check your PM, I found you some quality... pure Beta Alanine by NOW Sports, it is what we carry in all our Nutrition Stores!
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thetinyguy
Well-known member
Ordering tonight! 1000g should last me a good amount of time..
MrKleen73
Legend
If you have a Kroger look in the international isle for Matouks Flambe Sauce there is another there not as hot but the Matouks stuff taste so good the flambe sauce is pretty hot and the flavor is amazing.
Now that is some funny sh*t, Oh I mean stuff.
Right! Now what the heck am I supposed to cook my broccoli in. DAMN SURE NOT MY STEAMER!!!!
First you wanna dress up as Thor then you use Thunder and Poop together. Good thing Ol Thunder seems to like you. He comes down from those mountains and you won't have to push to get that load out. Scotty 6'2 looks up at TG 6'4 260 9% holding the real Mighty Mjolnir and makes his own steam room....
I know I would. LOL
TurningGreen
Well-known member
lots of poop going on in here Doc, Ill check back later LMAO
TurningGreen
Well-known member
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Thanks for the plug Doc, everybody go check in on the GF she's running her first LOG with some back from Finaflex!
Thanks for the plug Doc, everybody go check in on the GF she's running her first LOG with some back from Finaflex!
thundergod
Well-known member
Oh no you didn't!!! ha ha ha
ScottyDoc
Well-known member
Nice, Good ole Smokey!!!
ScottyDoc
Well-known member
Day 46 - 08/25/2011 - Chest & Abs
Exercise 1: Decline Push-Ups (body weight against bench)
Set 1 - 30 reps
Set 2 - 30 reps
Set 3 - 30 reps
Set 4 - 30 reps
Exercise 2: Incline Cable Fly's
Set 1 - 17.5Lbs each arm for 25 reps
Set 2 - 17.5Lbs each arm for 22 reps
Set 3 - 15Lbs each arm for 25 reps
Set 4 - 15Lbs each arm for 25 reps
Exercise 3: Decline Cable Fly's
Set 1 - 20Lbs each arm for 25 reps
Set 2 - 25Lbs each arm for 25 reps
Set 3 - 25Lbs each arm for 25 reps
Set 4 - 25Lbs each arm for 25 reps
Exercise 4: Hammer Strength Incline Bench Press Machine
Set 1 - 1 plate each side for 25 reps
Set 2 - 1 plate each side for 22 reps
Set 3 - 35Lbs each side for 25 reps
Set 4 - 35Lbs each side for 23 reps
Exercise 5: Oblique Crunches on Back Hyper-extension bench (body weight)
Set 1 - 25 reps each side
Set 2 - 25 reps each side
Set 3 - 25 reps each side
Set 4 - 25 reps each side
* OK, so my stamina is definitely improving, I did Set 1 & Set 2 back to back, then took about 2mins break and then did Sets 3 & 4 back to back.
Exercise 6: Hanging Leg Lifts
Set 1 - 40 reps going from side to side, immediately followed by 20 reps straight up
Set 2 - 30 reps going from side to side, immediately followed by 15 reps straight up
Set 3 - 30 reps going from side to side, immediately followed by 15 reps straight up
Set 4 - 30 reps going from side to side, immediately followed by 15 reps straight up
* Again, my Abs, like my Obliques have improved by my number of reps, I did have to take like a 2min break between each set of these though.
- I finished this workout in 50mins, my fastest workout thus far and felt very good as far as energy goes, I mean I was pretty damn fatigued when it was all said and done, but I definitely didn't get gassed until the very end, so stamina is on the rise, I guess that whole rotisserie chicken last night really did me some good, LoL! After my workout I spent and hour going in and out of the sauna. I must say, I am really starting to like what I see in the mirror more and more, I'm definitely feeling good about the direction my body is going!
Diet:
Meal 1 - 2 scoops of whey protein in water (pre-workout)
Meal 2 - Oh Yeah Protein Bar (post-workout)
Meal 3 - 2 cans of tuna in water & 1 can of green beans
Meal 4 - Oh Yeah Protein Bar
Meal 5 - 8oz baked chicken and 1 can of green beans
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
Exercise 1: Decline Push-Ups (body weight against bench)
Set 1 - 30 reps
Set 2 - 30 reps
Set 3 - 30 reps
Set 4 - 30 reps
Exercise 2: Incline Cable Fly's
Set 1 - 17.5Lbs each arm for 25 reps
Set 2 - 17.5Lbs each arm for 22 reps
Set 3 - 15Lbs each arm for 25 reps
Set 4 - 15Lbs each arm for 25 reps
Exercise 3: Decline Cable Fly's
Set 1 - 20Lbs each arm for 25 reps
Set 2 - 25Lbs each arm for 25 reps
Set 3 - 25Lbs each arm for 25 reps
Set 4 - 25Lbs each arm for 25 reps
Exercise 4: Hammer Strength Incline Bench Press Machine
Set 1 - 1 plate each side for 25 reps
Set 2 - 1 plate each side for 22 reps
Set 3 - 35Lbs each side for 25 reps
Set 4 - 35Lbs each side for 23 reps
Exercise 5: Oblique Crunches on Back Hyper-extension bench (body weight)
Set 1 - 25 reps each side
Set 2 - 25 reps each side
Set 3 - 25 reps each side
Set 4 - 25 reps each side
* OK, so my stamina is definitely improving, I did Set 1 & Set 2 back to back, then took about 2mins break and then did Sets 3 & 4 back to back.
Exercise 6: Hanging Leg Lifts
Set 1 - 40 reps going from side to side, immediately followed by 20 reps straight up
Set 2 - 30 reps going from side to side, immediately followed by 15 reps straight up
Set 3 - 30 reps going from side to side, immediately followed by 15 reps straight up
Set 4 - 30 reps going from side to side, immediately followed by 15 reps straight up
* Again, my Abs, like my Obliques have improved by my number of reps, I did have to take like a 2min break between each set of these though.
- I finished this workout in 50mins, my fastest workout thus far and felt very good as far as energy goes, I mean I was pretty damn fatigued when it was all said and done, but I definitely didn't get gassed until the very end, so stamina is on the rise, I guess that whole rotisserie chicken last night really did me some good, LoL! After my workout I spent and hour going in and out of the sauna. I must say, I am really starting to like what I see in the mirror more and more, I'm definitely feeling good about the direction my body is going!
Diet:
Meal 1 - 2 scoops of whey protein in water (pre-workout)
Meal 2 - Oh Yeah Protein Bar (post-workout)
Meal 3 - 2 cans of tuna in water & 1 can of green beans
Meal 4 - Oh Yeah Protein Bar
Meal 5 - 8oz baked chicken and 1 can of green beans
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
thetinyguy
Well-known member
I'm so jealous right now this week off is driving me CRAZY! Have you ever used Beta-Alanine before Al? With all those high reps you would really benefit. Cheat meals are awesome, i had a few times during lower calories when i needed it as well and it helps a ton. Pigging out isn't so bad after all
Glad to see your improving and your seeing the changes too, i'm seeing a little bit of change myself. Great work Al ol' pal (haha)
ScottyDoc
Well-known member
Funny, my old assistant at my Chiro office used to calle me "AL-my-Pal" all the time! Yes, I have used beta-alanine, but never alone, there is a good bit of beta-alanine in our N.O. IGNITE, so I have definitely felt that itchy, skin-tingling before my workout and seen the vascularity during and post workout due to the beta-alanine!
thetinyguy
Well-known member
Haha more irony right?!
That's a really good thing, I've been reading up on it and it says if you take it pre and post workout about 4-6g per day (on off days 2 servings of 2-4g) that it has significant increases in carnosine levels (40 - 65% in 4 weeks of taking, 80% in 10-12 weeks almost 2x the amount!!) afterthat helps you train harder and longer. So say for pre-workout you would just take N.O. Ignite and after have a serving of Beta-alanine post workout (with creatine if you want) Also studies suggest that creatine/beta-alanine work synergistically with one another. One helps ADP-ATP (Initial strength), the other helps your endurance/strength. Talk about a badass combo!
DreamWeaver
Legend
You can take that to the bank and cash it cuz it's worth something. Longer and harder indeed (that's what she said)...
Oh and I will be ingesting some in about 10 minutes...
thetinyguy
Well-known member
LOL! Something exactly i'd hear from one of my friends :lol:
Maybe i should work for a supplement company. I definitely would enjoy it especially since i love to train
I get mine next week....1000 GRAMZ
DreamWeaver
Legend
LOL! Something exactly i'd hear from one of my friends :lol:
Maybe i should work for a supplement company. I definitely would enjoy it especially since i love to train
I get mine next week....1000 GRAMZ
Do it till it tingles... ( yah she said that too)
thetinyguy
Well-known member
DW has a good sense of humor
TAKE IT TILL IT TINGLES.........that's what... oh you already know :laugh:
ScottyDoc
Well-known member
Take it till it tingles is exactly what I told my wife just last night!!!
thetinyguy
Well-known member
thundergod
Well-known member
That 200mg of Enanthate weekly is kicking in now!!! lol
TurningGreen
Well-known member
I was surprised when I got the tingles from the N.O. Ignite to be honest. From my experience with companies using beta-alanine in their matrix they never put enough in for it to be worth a damn, should have known Finaflex would not be having that way. Sure enough there was an adequate serving stamped on the label...good sh!t.
thetinyguy
Well-known member
Mine should be here in like the next hour or two, Nutraplanet has some quick shipping! Ordered N.O. Ignite (Tropical Storm) on the 22nd and 3 days later it's here. :smileeek:
ScottyDoc
Well-known member
Yeah...Huh... Ya like that, Getcha Sum!!!! Feeling very Alpha-Male, there have been a few times where I feel like I'm on the verge of getting mad and losing it over something silly! LoL, I've already begun talking to inanimate objects for sure! You know what I'm talking about right? Like I'll be packing my gym bag and something will fall out and hit the floor and I'll pick it up and as I'm bending over to pick it up, holding my gym bag in my other hand it tips and something else falls out right as I'm standing back up to put the original item in, and I'll look at it, lets just say it's a shirt, and I'll talk to it, and say, "Oh... You want some too?" and I'll bend over really fast and snatch it up and shove it in my gym bag forcefully and then say, "come on, fall out now bitch, I dare ya!" LoL, I know it sounds crazy, but anyone feeling super alpha-male knows exactly what I'm talking about, LOL!!!
thetinyguy
Well-known member
Haha i have that same feeling, can't imagine how it's going to be when i start this test booster... I won a bottle of TestoPRO to log :icon16:
MrKleen73
Legend
Yeah BA is good stuff, I had some stomach issues at first with NO Ignite not from the BA, but I think it was in combination with something else I was taking in PCT because the last two times I have been fine and felt great. Nice energy but not too much. Just good focus and stamina. I don't get the tingles too much but that just means my body is used to the higher levels of the BA. The tingles are a byproduct of the BA binding to the nuero receptors in the skin and overstimulating them. Making the nerve endings ultra sensitive to any stimulation causing the tingling. It is called parethesia, and as your body gets used to higher levels of this the tingles will subside.. However it doesn't have any effect on the effectiveness of the BA to buffer the lactic acid in the muscle which is where BA causes it's performance enhancement. So chasing the tingles by increasing the dose is not needed. The parathesia is just a temporary side effect and not part of the enhancement that BA provides.
TurningGreen
Well-known member
We may have an opening at my school in the science department...if you're interested...nice lesson bro. Come to think, it would actually be nice to have somebody who gives a sh!t about their body on campus besides myself.
ScottyDoc
Well-known member
Dude, I have been trying for a little over two years to get a professor job at Brenau University in Gainesville, GA where I attend Nursing school teaching Anatomy & Physiology to the undergrads. I was so close about 8 mos. ago too, because the head of the Science dept. and all the sub-heads (individual sciences heads) love me and an opening came available, I went for the interview, practically had the job and the Dean cut funding so the other two teachers teaching Anatomy & Physiology and other Science classes had to absorb the work load... DAMN!!! It would be awesome, Good Money, Good benefits, FREE NURSING School!