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

[ScottyDoc]

ScottyDoc, is heartnurn something you have always delt with? I have been dealing with it my entire life. I have a presecription Anacid that I take once a day before bed. Then, I still find myself having to use Gaviscon and/or rolaids once or twice a week as the heartburn still kicks in. I drink LOADS of coffee everyday as well as drink diet soda so I am sure that has ALOT to do with it..Just curious how long you have been dealing with it and if you can zoom in on what's causing it..

SJ

No, I mean I have only had heart-burn a handful of times in my life, it is definitely not a regular thing for me at all, but when I get it, it is usually pretty severe! This is not a sever case like I have had in the past, but it is definitely heart-burn none the less, I'm about to run to the store and get something OTC for it!

 

[ScottyDoc]

OK, so I just bought a generic acid reducer 10mg of Famotidine & TUMS extra strength 750 mint chewables, these chewables work incredible for short term relief, but when I say short-term, I mean short-term, relieve is within seconds, but only lasts like 2 mins before I have to chew some more, hopefully the Famotidine acid reducer kicks in shortly, this is not fun and only seems to continually get worse since this morning, I mean if it were this bad this morning I don't know if I could have worked out, not to mention I feel that feverish feeling where all your energy is zapped!

 

[gwls]

Good to see another family man in our midst Doc, would rep but can't seem to do this from AM mobile (must ask admin about this) I totally feel you on the Monday scenario, between work and family I'm pretty much stuffed if I don't get up at 5h30 and today was a day off in the UK, so we took my little girl out for the day and I'll catch up on training later.

Family comes first whatever right?

Hope your heartburn goes soon, I normally use gaviscon, but water ain't going to help, you need to neutralise the stomach acid, so really an alkali is what's required - milk might work?!?

 

[ScottyDoc]

Good to see another family man in our midst Doc, would rep but can't seem to do this from AM mobile (must ask admin about this) I totally feel you on the Monday scenario, between work and family I'm pretty much stuffed if I don't get up at 5h30 and today was a day off in the UK, so we took my little girl out for the day and I'll catch up on training later.

Family comes first whatever right?

Hope your heartburn goes soon, I normally use gaviscon, but water ain't going to help, you need to neutralise the stomach acid, so really an alkali is what's required - milk might work?!?

I used what I posted above and it took about 30 mins for the Acid Reducer to take effect, but now that is has, I feel much, much better! Hopefully this is not a sign of something and just the occasional sour stomach kind of thing! But feeling much better thank you!

Family First? Oh Hell Yeah, trust me, I only get my little girl for 24hrs 1 x per week, mainly due to my work schedule, but anyway, nothing comes between her and I on that one day per week, it was even a little hard for my wife to get used to that when we got together, I had to explain it, she doesn't have kids and was feeling sort of jealous that I was putting my daughter ahead of her!

 

[thetinyguy]

Day 49 - 08/28/2011 - Slept in again and then got to work cooking and cleaning before my daughter arrived!

Diet:
Meal 1 - 6 egg whites/1 yoke
Meal 2 - 8oz baked chicken & 1 can of green beans
Meal 3 - 1 cuban sandwich (no fries or chips) took my daughter to lunch at Frontera Mex. Grill where my wife works
Meal 4 - 16oz Grilled Steak & 1 can of green beans
Meal 5 - 4 rice cakes with light covering of almond butter (could not finish the 4th, listened to my body and it said NO)

Day 50 - 08/29/2011 - Arms (Biceps, Triceps)
* Mondays are hard for me because I have to drop my daughter off at her Mother's before school at around 7:00am and it takes me an hour to get to the gym near work, leaving me with only a little over an hour to get my workout in before shower and work, which is why I didn't do forearms & Abs or Calves, which will all be made up this week.

Exercise 1: Bicep curls with french curl bar
Set 1 - 40Lbs for 20 reps (warm-up)
Set 2 - 50Lbs for 15 reps (warm-up)
Set 3 - 60Lbs for 15 reps (thought it was going to be my 1st set, but was too easy, so another warm-up)
Set 4 - 70Lbs for 10 reps
Set 5 - 80Lbs for 10 reps
Set 6 - 80Lbs for 10 reps
Set 7 - 80Lbs for 10 reps
Set 8 - 70Lbs for 10 reps

Exercise 2: Dumbbell Hammer Curls
Set 1 - 30Lbs each arm for 15 reps
Set 2 - 30Lbs each arm for 12 reps
Set 3 - 30Lbs each arm for 10 reps
Set 4 - 30Lbs each arm for 10 reps

Exercise 3: Preacher curls on Machine
Set 1 - 110Lbs for 12 reps
Set 2 - 110Lbs for 10 reps
Set 3 - 95Lbs for 11 reps
Set 4 - 95Lbs for 10 reps, immediately followed by 70Lbs for 6 more burn-out reps

Exercise 4: Cable Tricep Press Downs
Set 1 - 90Lbs for 15 reps
Set 2 - 90Lbs for 15 reps
Set 3 - 90Lbs for 15 reps
Set 4 - 90Lbs for 15 reps

Exercise 5: Reverse Grip Cable Tricep Press Downs
Set 1 - 80Lbs for 12 reps
Set 2 - 80Lbs for 10 reps
Set 3 - 70Lbs for 15 reps
Set 4 - 70Lbs for 13 reps

Exercise 6: Single Arm Cable Tricep Kick Backs
Set 1 - 20Lbs each arm for 12 reps
Set 2 - 15Lbs each arm for 12 reps
Set 2 - 15Lbs each arm for 10 reps
Set 2 - 15Lbs each arm for 10 reps

- OK, today's workout was a good one, but DAMN, I'm hurting from that left-over rice cake with almond butter that I ate this morning, I have had heart-burn every since and that was 6:30am and it is presently 12:00Noon. It is killing me here, I have almost finished my 2nd gallon of water trying desperately to douse this burn I have in the back of my lower throat where I can picture it right at the esophageal sphincter where the esophagus and stomach meet, anyway it is burning painfully and starting to cause a mild head-ache and feverish kind of feeling over my entire body.

Diet:
Meal 1 - 1 rice cake & almond butter (I intended to eat the eggs too, but the damn rice-cake gave me severe heart-burn for some reason)
Meal 2 - 6 egg whites/1 yoke
Meal 3 - Tryoplex protein bar
Meal 4 - 2 cans of tuna in water & 1 can of green beans
Meal 5 - 8oz baked chicken & 1 can of green beans
Meal 6 - 2 scoops of whey protein in water
2+ gallons of water all day
* I will not stray from my diet or eating these foods, but if my heart-burn continues, I may not be able to eat all this food, so normally when I write it, I follow it to the letter, but today may be a tad different, if I land up eating or drinking something different of any kind of significance I will give the details tomorrow.

Nice workout Al! Sucks about the heartburn, i get it randomly it doesn't make sense. If it doesn't go away i'd see a doctor that may be more of a problem then you think. Props for sticking through it though my friend. Keep up the good work!

 

[MrKleen73]

Get your azz over here NOW! Okay, Okay too much? Come support my wife in her first log ever!!!!

Invalid Link Removed



Great workout as usual, sucks about the indigestion though!

 

[ScottyDoc]

Get your azz over here NOW! Okay, Okay too much? Come support my wife in her first log ever!!!!

Invalid Link Removed

Great workout as usual, sucks about the indigestion though!

Hey guys, ya know what is AWESOME, so we have been watching GREEN, TINY, MORRY, KLEEN, DREAMWEAVER, and many, many more incredible LOGGERs and success stories just to name a few, which are all like "PUMPING IRON", well now it is the Ladies turn, just like "PUMPING IRON-2" Just my observation, LoL!

 

[SuppJunkie]

Glad to hear you are feeling better. I just picked up a couple bottles of Epi-V for my stash, Lots of positive feedback anout it so I had to make sure I have some for down the road..take care..SJ

 

[TurningGreen]

Hey guys, ya know what is AWESOME, so we have been watching GREEN, TINY, MORRY, KLEEN, DREAMWEAVER, and many, many more incredible LOGGERs and success stories just to name a few, which are all like "PUMPING IRON", well now it is the Ladies turn, just like "PUMPING IRON-2" Just my observation, LoL!

Got to hand it to the ladies Doc, should be a couple of good LOG's...looking forward to the results.

 

[ScottyDoc]

Got to hand it to the ladies Doc, should be a couple of good LOG's...looking forward to the results.

As am I my friend, as am I! All I can say is both of your Ladies are beautiful with great starting points, I mean there is only one way to go from here and that is improvement, all I can say is and I'm stereotyping a little, but your average woman gets very disappointed when it doesn't happen as quickly for them as it typically does for a man, you just need to comfort them, support them, and remind them that their hard work and dedication will pay off, if it were easy then everyone would do it, and as I have said time and time again, for anyone and everyone, it takes doing the right things consistently, day in and day out! If you consistently half-a$$ it, then your results will be half-a$$, but if you consistently get at it and dial everything in, then your results will be dialed in! Anyway, I know both you and Kleen know this, but sometimes, I know for me and dealing with my wife, it is harder to explain, she just gets so frustrated, I mean I have even offered, especially this time around, for her to do it with me, I told her I would hold her hand, cook all her food and walk her through this entire process and she like your Ladies is not that far off, so I told her in less than the time it takes me to get where I'm trying to go, she could look better than she ever dreamed, but that was 8wks ago and she is still trying to decide, LoL!

 

[thetinyguy]

Hey guys, ya know what is AWESOME, so we have been watching GREEN, TINY, MORRY, KLEEN, DREAMWEAVER, and many, many more incredible LOGGERs and success stories just to name a few, which are all like "PUMPING IRON", well now it is the Ladies turn, just like "PUMPING IRON-2" Just my observation, LoL!

HELL YEAH THAT'S AWESOME!!! Need to change my wardrobe up a bit though....

 

[JajaNe20]

Support the ladies, They need it as much as anyone else!

 

[ScottyDoc]

Day 51 - 08/30/2011 - Heavy Legs (Yes they are Heavy again)

Exercise 1: Leg Press
Set 1 - 2 plates on each side for 20 reps (warm-up)
Set 2 - 4 plates on each side for 20 reps (warm-up)
Set 3 - 6 plates on each side for 20 reps (warm-up)
Set 4 - 8 plates on each side for 15 reps (warm-up)
Set 5 - 10 plates on each side for 10 reps (getting there)
Set 6 - 12 plates on each side for 10 reps (working set-1)
Set 8 - 14 plates on each side for 10 reps (working set-2)
Set 9 - 14 plates on each side for 10 reps (working set-3)
Set 10 - 14 plates on each side for 10 reps (working set-4)
Set 11 - 12 plates on each side for 10 reps (working set-5)
Set 12 - 12 plates on each side for 10 reps (working set-6)

Exercise 2: Calf Raises on Hack Squat Machine
Set 1 - 5 plates on each side for 15 reps (toes in)
Set 2 - 5 plates on each side for 15 reps (toes out)
Set 3 - 6 plates on each side for 12 reps (toes in)
Set 4 - 6 plates on each side for 12 reps (toes out)
Set 5 - 5 plates on each side for 12 reps (toes in)
Set 6 - 5 plates on each side for 11 reps (toes out)
Set 7 - 4 plates on each side for 12 reps (toes straight)
Set 8 - 3 plates on each side for 15 reps (toes straight)
* OK, so my Calves have been laughing at me lately, not getting sore, telling me to go Fugg myself, etc. So today I figured it was time to punish them a little, let's see how those long skinny little Basturds like that workout, Heheh-Hahaha (Evil Laugh), yes I am actually getting so Alpha-Male that I am also talking to my different body parts as well as inanimate objects, well when they piss me off anyway, LoL!

- Ok, so today's workout was a complete success, my strength was very good, my stamina better than ever and this workout only took 1 hour exactly even with the extra sets of both Leg Press and Calves, I guess because of those two weeks of doing 25 reps/set, it really built up my stamina allowing me to navigate my heavier workouts faster than normal, either way I was pleased all around, great leg & calf pump, they are looking really good in the mirror, very happy with today's workout! Oh and not that Heart-Burn has every been a regular thing for me, but whatever it was, it is gone, no remnants what-so-ever, tummy feels great!

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 green beans
Meal 4 - 8 oz baked chicken and 1 can of green beans
Meal 5 - Same as meal 3 or 4 have not decided
Meal 6 - 2 scoops of whey protein in water
- 2+ Gallons of water all day long

* OK, so I weighed myself today, I know I should have just waited the full two weeks and weighed in on this coming well Tuesday because of the holiday. Anyway, I weighed 239Lbs, that is the exact same as last week, yes, I look better in the mirror, but I'm trying to think realistically and that is I can't keep gaining muscle and dropping just a little bit of fat throughout this entire diet, I mean there has to come a time when a little bit of this lean muscle I'm gaining now starts to dwindle a little with the fat, I don't know, probably just me being a worry-wart, but by far this time around is very different than all the other times around in the sense that I have lots more energy, feel much better, and feel very strong, unless I am carb-cycling, which that is a game changer all in itself!

 

[DreamWeaver]

Day 51 - 08/30/2011 - Heavy Legs (Yes they are Heavy again)

Exercise 1: Leg Press
Set 1 - 2 plates on each side for 20 reps (warm-up)
Set 2 - 4 plates on each side for 20 reps (warm-up)
Set 3 - 6 plates on each side for 20 reps (warm-up)
Set 4 - 8 plates on each side for 15 reps (warm-up)
Set 5 - 10 plates on each side for 10 reps (getting there)
Set 6 - 12 plates on each side for 10 reps (working set-1)
Set 8 - 14 plates on each side for 10 reps (working set-2)
Set 9 - 14 plates on each side for 10 reps (working set-3)
Set 10 - 14 plates on each side for 10 reps (working set-4)
Set 11 - 12 plates on each side for 10 reps (working set-5)
Set 12 - 12 plates on each side for 10 reps (working set-6)

Exercise 2: Calf Raises on Hack Squat Machine
Set 1 - 5 plates on each side for 15 reps (toes in)
Set 2 - 5 plates on each side for 15 reps (toes out)
Set 3 - 6 plates on each side for 12 reps (toes in)
Set 4 - 6 plates on each side for 12 reps (toes out)
Set 5 - 5 plates on each side for 12 reps (toes in)
Set 6 - 5 plates on each side for 11 reps (toes out)
Set 7 - 4 plates on each side for 12 reps (toes straight)
Set 8 - 3 plates on each side for 15 reps (toes straight)
* OK, so my Calves have been laughing at me lately, not getting sore, telling me to go Fugg myself, etc. So today I figured it was time to punish them a little, let's see how those long skinny little Basturds like that workout, Heheh-Hahaha (Evil Laugh), yes I am actually getting so Alpha-Male that I am also talking to my different body parts as well as inanimate objects, well when they piss me off anyway, LoL!

- Ok, so today's workout was a complete success, my strength was very good, my stamina better than ever and this workout only took 1 hour exactly even with the extra sets of both Leg Press and Calves, I guess because of those two weeks of doing 25 reps/set, it really built up my stamina allowing me to navigate my heavier workouts faster than normal, either way I was pleased all around, great leg & calf pump, they are looking really good in the mirror, very happy with today's workout! Oh and not that Heart-Burn has every been a regular thing for me, but whatever it was, it is gone, no remnants what-so-ever, tummy feels great!

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 green beans
Meal 4 - 8 oz baked chicken and 1 can of green beans
Meal 5 - Same as meal 3 or 4 have not decided
Meal 6 - 2 scoops of whey protein in water
- 2+ Gallons of water all day long

* OK, so I weighed myself today, I know I should have just waited the full two weeks and weighed in on this coming well Tuesday because of the holiday. Anyway, I weighed 239Lbs, that is the exact same as last week, yes, I look better in the mirror, but I'm trying to think realistically and that is I can't keep gaining muscle and dropping just a little bit of fat throughout this entire diet, I mean there has to come a time when a little bit of this lean muscle I'm gaining now starts to dwindle a little with the fat, I don't know, probably just me being a worry-wart, but by far this time around is very different than all the other times around in the sense that I have lots more energy, feel much better, and feel very strong, unless I am carb-cycling, which that is a game changer all in itself!

What and when was your last adjustment?

 

[ScottyDoc]

What and when was your last adjustment?

I don't know, probably last week, I still have lots of friends in the area that are CHIRO's and all I have to do is pop in their office and they are always happy to trade up services! Why do you ask, like as in after that I'm going to need an adjustment?

 

[ScottyDoc]

What and when was your last adjustment?

Wait, what kind of adjustment do you mean, dietary, exercise, or Chiropractic?

 

[Milas]

Killer leg workout, 12 working sets on Leg Press, and your warm up is my working sets, LOL! Puts my 10 sets of Squats this morning to shame!

 

[DreamWeaver]

Wait, what kind of adjustment do you mean, dietary, exercise, or Chiropractic?

Diatary or cardio, when your using your type of diet you will have to make adjustments as you go....

 

[bezoe]

Man I get heartburn mostly when im cutting and eating all that meat and grease lol .. got a ziplock of rolaids i tote to the gym with me cause it always seems to hit me during cardio.. which would be unbearable without something to buffer that acid.

 

[thetinyguy]

Day 51 - 08/30/2011 - Heavy Legs (Yes they are Heavy again)

Exercise 1: Leg Press
Set 1 - 2 plates on each side for 20 reps (warm-up)
Set 2 - 4 plates on each side for 20 reps (warm-up)
Set 3 - 6 plates on each side for 20 reps (warm-up)
Set 4 - 8 plates on each side for 15 reps (warm-up)
Set 5 - 10 plates on each side for 10 reps (getting there)
Set 6 - 12 plates on each side for 10 reps (working set-1)
Set 8 - 14 plates on each side for 10 reps (working set-2)
Set 9 - 14 plates on each side for 10 reps (working set-3)
Set 10 - 14 plates on each side for 10 reps (working set-4)
Set 11 - 12 plates on each side for 10 reps (working set-5)
Set 12 - 12 plates on each side for 10 reps (working set-6)

Exercise 2: Calf Raises on Hack Squat Machine
Set 1 - 5 plates on each side for 15 reps (toes in)
Set 2 - 5 plates on each side for 15 reps (toes out)
Set 3 - 6 plates on each side for 12 reps (toes in)
Set 4 - 6 plates on each side for 12 reps (toes out)
Set 5 - 5 plates on each side for 12 reps (toes in)
Set 6 - 5 plates on each side for 11 reps (toes out)
Set 7 - 4 plates on each side for 12 reps (toes straight)
Set 8 - 3 plates on each side for 15 reps (toes straight)
* OK, so my Calves have been laughing at me lately, not getting sore, telling me to go Fugg myself, etc. So today I figured it was time to punish them a little, let's see how those long skinny little Basturds like that workout, Heheh-Hahaha (Evil Laugh), yes I am actually getting so Alpha-Male that I am also talking to my different body parts as well as inanimate objects, well when they piss me off anyway, LoL!

- Ok, so today's workout was a complete success, my strength was very good, my stamina better than ever and this workout only took 1 hour exactly even with the extra sets of both Leg Press and Calves, I guess because of those two weeks of doing 25 reps/set, it really built up my stamina allowing me to navigate my heavier workouts faster than normal, either way I was pleased all around, great leg & calf pump, they are looking really good in the mirror, very happy with today's workout! Oh and not that Heart-Burn has every been a regular thing for me, but whatever it was, it is gone, no remnants what-so-ever, tummy feels great!

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 green beans
Meal 4 - 8 oz baked chicken and 1 can of green beans
Meal 5 - Same as meal 3 or 4 have not decided
Meal 6 - 2 scoops of whey protein in water
- 2+ Gallons of water all day long

* OK, so I weighed myself today, I know I should have just waited the full two weeks and weighed in on this coming well Tuesday because of the holiday. Anyway, I weighed 239Lbs, that is the exact same as last week, yes, I look better in the mirror, but I'm trying to think realistically and that is I can't keep gaining muscle and dropping just a little bit of fat throughout this entire diet, I mean there has to come a time when a little bit of this lean muscle I'm gaining now starts to dwindle a little with the fat, I don't know, probably just me being a worry-wart, but by far this time around is very different than all the other times around in the sense that I have lots more energy, feel much better, and feel very strong, unless I am carb-cycling, which that is a game changer all in itself!

LOL
Awesome workout looks like your killing it Al! If you look leaner that's all that matters man, remember if you look leaner and your weight is the same it isn't fat! Don't be a worry wart

 

[JajaNe20]

It's good to worry, it keeps you focused because you have a time frame to complete your goals, However; if you know you have time and you know your on the right track then just chill my homie

 

[ScottyDoc]

Diatary or cardio, when your using your type of diet you will have to make adjustments as you go....

I eased off the cardio last week because doing 25 reps/set was killing me, also because I was carb cycling that first week I was doing 25 reps/set, which the weight was flying off then, but I was feeling like total Pooh-pooh! Diet has not changed!

 

[JajaNe20]

Scottydoc, I did that 25 rep scheme last week just to mix it up and took it as a de-loading week. Needless to say my lifts did not suffer one rep and they actually felt lighter! It was fun benching 225 for 30 though! So from your log it has helped me! YEaaaaah Buddy

 

[ScottyDoc]

Scottydoc, I did that 25 rep scheme last week just to mix it up and took it as a de-loading week. Needless to say my lifts did not suffer one rep and they actually felt lighter! It was fun benching 225 for 30 though! So from your log it has helped me! YEaaaaah Buddy

Awesome, I'm glad it helped you! It sure didn't feel like it was helping me when I was doing it, but now that I am back to lifting heavier, it has helped me, because I am lifting the same if not a tad more weight for way more reps and my energy levels are great, I think I will lift my normal way this week and next and do another 2 wks of 25 reps/set, keep the body in shock and always guessing!

 

[JajaNe20]

Well maybe because I am in a caloric surplus of about 300 daily and your in a deficit. Either way it helped and I feel refreshed and less tired, I don't even need coffee on my mornings in class. Word

 

[ScottyDoc]

Well maybe because I am in a caloric surplus of about 300 daily and your in a deficit. Either way it helped and I feel refreshed and less tired, I don't even need coffee on my mornings in class. Word

My joints felt better, because I did biceps and triceps yesterday normal, not high rep and my elbows & wrists are sore today!

 

[ScottyDoc]

FINAFLEX presents... The Ultimate Online Bench Press Competition!

- Do you think you have a good bench?
- Do you think you have a good bench for your body weight?
- Would you like to win $500 worth of FINAFLEX products?

or would you just like to see all the youtube entries submitted by our contestants, either way click on this link and let the Games Begin... Invalid Link Removed

 

[bezoe]

Invalid Link Removed

Hi-jacked

 

[mattrag]

Mean workouts! Maybe need to add in some cardio? For the weight loss to kick up a bit.

 

[TurningGreen]

AND HERE WE GO...
Invalid Link Removed

"Shameless plug" Thanks

 

[ScottyDoc]

Day 52 - 08/31/2011 - Shoulders, Traps, & Abs

Exercise 1: Dumbbell Shoulder Press
Set 1 - 30Lbs each hand for 20 reps (warm-up)
Set 2 - 40Lbs each hand for 20 reps (warm-up)
Set 3 - 50Lbs each hand for 15 reps (warm-up)
Set 4 - 60Lbs each hand for 15 reps (Getting there)
Set 5 - 70Lbs each hand for 10 reps (Working set-1)
Set 6 - 80Lbs each hand for 10 reps (Working set-2)
Set 7 - 80Lbs each hand for 10 reps (Working set-3)
Set 8 - 80Lbs each hand for 9 reps (Working set-4)
Set 9 - 60Lbs each hand for 15 reps (Working set-5)

Exercise 2 & 3: Super-Set Lateral & Rear Delt flys/raises...
Set 1 - 20Lbs each hand for 15 reps Lateral, immediately followed by 30Lbs each hand for 15 reps Rear
Set 2 - 20Lbs each hand for 13 reps Lateral, immediately followed by 30Lbs each hand for 12 reps Rear
Set 3 - 15Lbs each hand for 15 reps Lateral, immediately followed by 25Lbs each hand for 15 reps Rear
Set 4 - 15Lbs each hand for 15 reps Lateral, immediately followed by 25Lbs each hand for 15 reps Rear

Exercise 4: Machine Military Press
Set 1 - 90Lbs each side for 15 reps
Set 2 - 100Lbs each side for 15 reps
Set 3 - 110Lbs each side for 12 reps
Set 4 - 100Lbs each side for 12 reps

Exercise 5: Dumbbell Trap Shrugs
Set 1 - 100Lb each hand for 25 reps
Set 2 - 100Lb each hand for 25 reps
Set 3 - 100Lb each hand for 20 reps
Set 4 - 90Lb each hand for 30 reps

Exercise 6: Hanging Abs & Obliques
Set 1 - Ab/Oblique side to side for 40 reps immediately followed by 20 reps straight up
Set 2 - Ab/Oblique side to side for 30 reps immediately followed by 15 reps straight up
Set 3 - Ab/Oblique side to side for 30 reps immediately followed by 15 reps straight up
Set 4 - Ab/Oblique side to side for 30 reps immediately followed by 13 reps straight up

- I felt very strong with today's workout, full of energy and finished the entire workout in exactly 1 hour. I am starting to see the leaning effects of the EPI-V kicking, I have been slowly weaning off of the 1-ANDRO as I wean on the EPI-V, in another 2 weeks I will be completely on EPI-V (6 caps/day) for the remainder of this Cut! OK, so I have decided two things, next week I am going to do a minimum of 3 days of cardio (1 hour sessions post workout) and after next week, which will have been two weeks of back to being lower rep/heavier weight, I will do another 2 weeks of the 25 reps/set, then back for the lower reps/set for 2 weeks, then back again for the higher reps/set and then for the final two weeks, I will be doing 3 workouts a week (Mon, Wed, & Fri) I will do one exercise per body part for 6 sets of 15 reps, full body workouts, obviously changing the exercise per body part from one workout to another. I will also carb cycle the rest of this week, then next week when I am doing my minimum of 3 days of cardio, I will be eating my normal, but low carbs every single day, then during the 2 weeks of high reps, no cardio, but carb cycling, then when I'm back to my lower reps, I will eat carbs again and do cardio and continue to follow that pattern! And finally on those last two weeks when I am carb cycling and doing my full body workouts, I will do cardio 3 x's per week, but not on the same days I do my full body workouts, and that pretty much is the plan in a nut-shell from here til the finish line!

Diet:
Meal 1 - 6 egg whites/1 yoke (pre-workout)
Meal 2 - 6 egg whites/1 yoke (post-workout)
Meal 3 - 8 oz baked chicken and 1 can of green beans
Meal 4 - 2 cans of tuna in water and 1 can of green beans
Meal 5 - 8 oz baked chicken and 1 can of green beans
Meal 6 - 2 scoops of whey protein in water
- 2+ Gallons of water all day long

 

[MrKleen73]

Al, your workouts amaze me every damn time! It is like you are on something... No really they amaze me even for being on something your stamina and strength are ridiculous! I have to look at your workouts and weights and remind myself you are close to 50 lbs heavier than me just so i don't cry myself to sleep at night. By the way, why at some point does your muscle have to stopr growing while losing your fat? Your intensity and volume are bar none. You have high dosed and extremely effective anabolic supplements as well as a healthy dose on your TRT. I see NO reason why you can not continue to gain muscle on the way down. Although it will begin to slow one you are at a point where dropping cals is something you feel you need to do. Don't underestimate your body or the supplements abilities. You know your timeline and can make it happen. You have really come along way already and just now getting into the EPI-V at doeses that are going to rip you up. Look back at your old log same thing you were sweating it a little on the 1-Andro then when full in on the EPI the weight just fell off.

 

[DreamWeaver]

Al, your workouts amaze me every damn time! It is like you are on something... No really they amaze me even for being on something your stamina and strength are ridiculous! I have to look at your workouts and weights and remind myself you are close to 50 lbs heavier than me just so i don't cry myself to sleep at night. By the way, why at some point does your muscle have to stopr growing while losing your fat? Your intensity and volume are bar none. You have high dosed and extremely effective anabolic supplements as well as a healthy dose on your TRT. I see NO reason why you can not continue to gain muscle on the way down. Although it will begin to slow one you are at a point where dropping cals is something you feel you need to do. Don't underestimate your body or the supplements abilities. You know your timeline and can make it happen. You have really come along way already and just now getting into the EPI-V at doeses that are going to rip you up. Look back at your old log same thing you were sweating it a little on the 1-Andro then when full in on the EPI the weight just fell off.

Good points .. right on the money EPI-V and TRT he could be gaining on that for the whole run...d'uh I forgot to consider the supplementation he was on.

 

[ScottyDoc]

Al, your workouts amaze me every damn time! It is like you are on something... No really they amaze me even for being on something your stamina and strength are ridiculous! I have to look at your workouts and weights and remind myself you are close to 50 lbs heavier than me just so i don't cry myself to sleep at night. By the way, why at some point does your muscle have to stopr growing while losing your fat? Your intensity and volume are bar none. You have high dosed and extremely effective anabolic supplements as well as a healthy dose on your TRT. I see NO reason why you can not continue to gain muscle on the way down. Although it will begin to slow one you are at a point where dropping cals is something you feel you need to do. Don't underestimate your body or the supplements abilities. You know your timeline and can make it happen. You have really come along way already and just now getting into the EPI-V at doeses that are going to rip you up. Look back at your old log same thing you were sweating it a little on the 1-Andro then when full in on the EPI the weight just fell off.

OK, the weight did fall off, but at the very end, so did all of my lean muscle gains except for 1Lb, so at the end of it all, I was only 1Lb heavier than I was when I started, as far as LBM is concerned! So you are correct, this time around I am taking a pretty substantially higher dose and I actually expect to keep like 3-5Lbs of lean muscle gains, I mean as of my last measurements, I am already up +6Lbs of LBM in just 6 weeks, and my next pictures and measurements will be this coming Monday which will be the half-way point = 8wks in & 8wks left to go! So we shall see what I actually hold on to, remember, I am both expecting and hoping to be around 210Lbs body weight with a LBM of 201Lbs and a BF of 4.5% anything more or leaner or better than that would be a WIN on top of a WIN for me, I mean seriously, that in itself would be amazing to me, remember, just 3 yrs ago when I got that lean I was only 183Lbs in bodyweight and like 176-177 LBM with a BF of 4.6%, Uhhhh, that is remarkable improvement in just 3 yrs if you ask me, I mean Night & Day!!!

 

[MrKleen73]

Also remember that out of that "LBM" you gained that a lot of it was water and glycogen, you dropped a ton of water which was probably accounting for a lot of the LBM. When you loosened up the diet a bit how much did you rebound though while staying lean. I am sure the gain was pretty significant. Probably in the area of 10-15 lbs while still looking lean.

 

[ScottyDoc]

Also remember that out of that "LBM" you gained that a lot of it was water and glycogen, you dropped a ton of water which was probably accounting for a lot of the LBM. When you loosened up the diet a bit how much did you rebound though while staying lean. I am sure the gain was pretty significant. Probably in the area of 10-15 lbs while still looking lean.

True... true, well we shall see, because I will be water-depleting again this time around! I gave it a good bit of thought and honestly anything over 205Lbs in bodyweight for me is pretty big, even at 6'2" and I really want to try and hit our goal/bet of being under 4.5% by then, because since my shirt is going to be off the whole night... nothing is more impressive than just being un-godly ripped, more so than being almost ripped and a tiny bit bigger in my opinion, actually I think if I do achieve my goal of 4.5% BF... even if I came in at 200Lbs or right under, which I doubt I would go that low, but lets just say I did, at that lean, I would look bigger than I was just like I did when I was the Silver Surfer, I mean I had people arguing with me that there was no way I was under 200Lbs much less 183Lbs, just goes to show you how an extremely lean physique can really make you look bigger, what do you think?

 

[MrKleen73]

Absolutely which is why I am perfectly happy in resolving to gradually get leaner and leaner even if I end up at 180-185. On my 5'8 frame with tiny joints that is still a lot of muscle when really lean.

 

[TurningGreen]

Killer Session Doc, I'm gonna have to read your plan on nutrient intake and timing again. Reading this stuff on my phone makes my head spin. Either way looks great.

 

[ScottyDoc]

Killer Session Doc, I'm gonna have to read your plan on nutrient intake and timing again. Reading this stuff on my phone makes my head spin. Either way looks great.

Hey bud, my diet is completely different than LG, I'm not saying it is better, I'm not saying it is worse, I just know it works for me and I have a goal and a time-frame, so I don't want to risk trying something new when I have a proven method of giving me exactly what I want in the time-frame I need! Now when I get done with getting as lean as I want, hit my PR of below 4.6%, I will give the LG protocol a go at maintaining my lean body, keeping it in the 6-8% range, if it cannot do that, I have maintained that body fat percentage for a whole year before by following my diet, but never carb cycling and cheating with anything and everything I want 1 day per week, so I'll go back to that if LG does not pan out for me, I believe it will, because I think Kleen and I have similar frames, height difference or not, I think our overall frames and metabolisms are very similar and it is definitely working very well for him and he loves it, so without a doubt I'm going to give it a fair shake! Now on the other hand, I don't think someone can get much lower than 6% BF with LG, I mean I know they can, but I think anyone trying to get leaner than 6% and get ready for a show, should do it the way I do with the 6 small meals a day, with 30-50g of protein per meal, making sure to get 1+g of protein per Lb of LBM, minimal fat and even more minimal carbs, with some carb cycling to shock the body and metabolism, etc. Again, this is only my opinion, not knocking anyone else's technique if they can get it to work for them or just preference they like another way better!

 

[TurningGreen]

Hey bud, my diet is completely different than LG, I'm not saying it is better, I'm not saying it is worse, I just know it works for me and I have a goal and a time-frame, so I don't want to risk trying something new when I have a proven method of giving me exactly what I want in the time-frame I need! Now when I get done with getting as lean as I want, hit my PR of below 4.6%, I will give the LG protocol a go at maintaining my lean body, keeping it in the 6-8% range, if it cannot do that, I have maintained that body fat percentage for a whole year before by following my diet, but never carb cycling and cheating with anything and everything I want 1 day per week, so I'll go back to that if LG does not pan out for me, I believe it will, because I think Kleen and I have similar frames, height difference or not, I think our overall frames and metabolisms are very similar and it is definitely working very well for him and he loves it, so without a doubt I'm going to give it a fair shake! Now on the other hand, I don't think someone can get much lower than 6% BF with LG, I mean I know they can, but I think anyone trying to get leaner than 6% and get ready for a show, should do it the way I do with the 6 small meals a day, with 30-50g of protein per meal, making sure to get 1+g of protein per Lb of LBM, minimal fat and even more minimal carbs, with some carb cycling to shock the body and metabolism, etc. Again, this is only my opinion, not knocking anyone else's technique if they can get it to work for them or just preference they like another way better!

I completely understand Doc. I used to eat the six meals a day like you, but I feel that I plateaued after a while. I came down from around 250lbs to the 212lbs when I was doing my AH/AL cycle using the small meal protocol. When I switched to Lean Gains I must have tripped a switch somewhere. It has enabled me to push to a noticeably leaner 208. LG is definitely easier for meal planning purposes and obviously theres less time spent consuming (it was hard for me to eat six smalls while I was teaching). I understand that everybody reacts to food differently, and in no way did I interpret your post to be offensive. I would even go back to the small six if you would suggest it as part of a protocol to become as you said in my thread "contest ready"

 

[thundergod]

OK, the weight did fall off, but at the very end, so did all of my lean muscle gains except for 1Lb, so at the end of it all, I was only 1Lb heavier than I was when I started, as far as LBM is concerned!

It saddens me to see some people so obsessed with cutting and getting ripped that they sacrifice a lot of their hard-earned muscle mass in the process.
I've been there. But I won't go back. I will diet slowly and reduce the calories slightly as the weeks progress. I will not sacrifice either muscle or strength in order to appear leaner.
Getting leaner can actually be accomplished as one increases their muscle mass/LBM. Some pros claim to "grow" into their contest shape.

 

[DreamWeaver]

It saddens me to see some people so obsessed with cutting and getting ripped that they sacrifice a lot of their hard-earned muscle mass in the process.
I've been there. But I won't go back. I will diet slowly and reduce the calories slightly as the weeks progress. I will not sacrifice either muscle or strength in order to appear leaner.
Getting leaner can actually be accomplished as one increases their muscle mass/LBM. Some pros claim to "grow" into their contest shape.

With Anabolics that is pretty easy, EPI-V on it's own can do this for you, with the extra test Al is taking I would think that even more mass retention/gain is feasible. This is a much slower process without anabolics and often you will get to a point where you have to make a choice between conditioning and size, due to time constraints. As for myself I am a little ahead do I don't have to rush so I should be ok. Bottom line is if you're going to cut without anabolics don't get too fat in the first place or you could be looking at a 30 week cut if you want to save your muscle.

Now all that being said the Lean Gains diet may help retain more muscle during a cut because you are constantly refeeding yourself.

 

[thundergod]

With Anabolics that is pretty easy, EPI-V on it's own can do this for you, with the extra test Al is taking I would think that even more mass retention/gain is feasible. This is a much slower process without anabolics and often you will get to a point where you have to make a choice between conditioning and size, due to time constraints. As for myself I am a little ahead do I don't have to rush so I should be ok. Bottom line is if you're going to cut without anabolics don't get too fat in the first place or you could be looking at a 30 week cut if you want to save your muscle. Now all that being said the Lean Gains diet may help retain more muscle during a cut because you are constantly refeeding yourself.

That is the crux of it all. Don't allow yourself to gain so much fat in the "off" season. Even for those of us who don't compete, we have our on seasons and our off seasons.

This is why you hear me constantly preaching that we shouldn't allow ourselves to get so out of shape. We need to stay within 10 to 15 lbs of our target weight.

I really like ScottyDoc, but for the life of me I can't figure out why he allowed himself to gain so much bodyweight and especially bodyfat since those very lean pics from the past.

 

[mattrag]

With Anabolics that is pretty easy, EPI-V on it's own can do this for you, with the extra test Al is taking I would think that even more mass retention/gain is feasible. This is a much slower process without anabolics and often you will get to a point where you have to make a choice between conditioning and size, due to time constraints. As for myself I am a little ahead do I don't have to rush so I should be ok. Bottom line is if you're going to cut without anabolics don't get too fat in the first place or you could be looking at a 30 week cut if you want to save your muscle.

Now all that being said the Lean Gains diet may help retain more muscle during a cut because you are constantly refeeding yourself.

Yup LG is great for dieting, and anabolics... well.. they work when you:re on

 

[mattrag]

That is the crux of it all. Don't allow yourself to gain so much fat in the "off" season. Even for those of us who don't compete, we have our on seasons and our off seasons.

This is why you hear me constantly preaching that we shouldn't allow ourselves to get so out of shape. We need to stay within 10 to 15 lbs of our target weight.

I really like ScottyDoc, but for the life of me I can't figure out why he allowed himself to gain so much bodyweight and especially bodyfat since those very lean pics from the past.

I cant speak for ScottyDoc but I can see some ppl wanting to just take a "break" and sometimes just keep going.

 

[JajaNe20]

It's all about how much your willing to give, what your goals are.... I have goals of gaining LBM in the offseason with no more than 10-12% bf. When I train for a show I will get as conditioned as possible because guess what? CONDITION WINS. There is a time to build and a time to lean out, when done properly it won't be that detrimental to your physique. RUN IT!

 

[Onlychevy6]

Im back... Move is over...yeah

 

[ScottyDoc]

That is the crux of it all. Don't allow yourself to gain so much fat in the "off" season. Even for those of us who don't compete, we have our on seasons and our off seasons.

This is why you hear me constantly preaching that we shouldn't allow ourselves to get so out of shape. We need to stay within 10 to 15 lbs of our target weight.

I really like ScottyDoc, but for the life of me I can't figure out why he allowed himself to gain so much bodyweight and especially bodyfat since those very lean pics from the past.

I can make up all the excuses in the world, and I just want you to know I agree with you, your words could not be more true my friend! I did want to take a break like Mattrag said, but I let that break and other things in my life get the better of me, and unfortunately I went through a little bit of hard times and let a little depression get the better of me and well being a heavyset guy by nature, what is more comforting than food, but it doesn't work, I mean all it did was give me immediate (very short-term) pleasure and more long term pain and depression as then I start to think less of myself and how I look, so it is a viscous cycle, downward spiral, whatever name you want to give it, but it is true. With that being said, I will not let this happen to myself again, that is why this time I already have a plan of attack, Lean Gains, and if that does not workout for me, I won't give up there, I have another option, one that has worked in the past and that is basically follow my diet, eating a little more carbs of course and having a cheat day, Sunday, my day with my daughter, as far as the gym goes, I never quit that, which I think is obvious by my lean muscle gains since last year, it was all diet, so I won't let that happen to me again, lesson learned! Oh & I swear I mean this with absolutely no sarcasm, thank you for your honest opinion, I know your intentions were just expressing your feelings on the matter which I honestly could not agree with more!

 

[TurningGreen]

I can make up all the excuses in the world, and I just want you to know I agree with you, your words could not be more true my friend! I did want to take a break like Mattrag said, but I let that break and other things in my life get the better of me, and unfortunately I went through a little bit of hard times and let a little depression get the better of me and well being a heavyset guy by nature, what is more comforting than food, but it doesn't work, I mean all it did was give me immediate (very short-term) pleasure and more long term pain and depression as then I start to think less of myself and how I look, so it is a viscous cycle, downward spiral, whatever name you want to give it, but it is true. With that being said, I will not let this happen to myself again, that is why this time I already have a plan of attack, Lean Gains, and if that does not workout for me, I won't give up there, I have another option, one that has worked in the past and that is basically follow my diet, eating a little more carbs of course and having a cheat day, Sunday, my day with my daughter, as far as the gym goes, I never quit that, which I think is obvious by my lean muscle gains since last year, it was all diet, so I won't let that happen to me again, lesson learned! Oh & I swear I mean this with absolutely no sarcasm, thank you for your honest opinion, I know your intentions were just expressing your feelings on the matter which I honestly could not agree with more!

Ive walked that path Doc, It really is a vicious cycle. Guys like us, we prove everyday that the cycle can be broken, and hopefully inspire others who feel trapped by food. Excellent display of motivation my friend, I have no doubt that you will stay by your word.

 

[JajaNe20]

Very honest post scottydoc, shi* happens; let's face it. I like this quote and it pertains to your situation somewhat. Ir's legit and gets me fired up, enjoy.. "Somewhere along the line you changed, you stop being you. You let people stick a finger in your face and tell you your no good, and when things got hard, you started to look for something to blame; like a big shadow. Let me tell you something you already know, the world isn't all sunshine and rainbows; It's a very mean and nasty place. And i don't care how tough you are, it will beat you to your knees and keep you there permanently if you let it. You, Me & nobody is going to HIT as HARD as LIFE. But it isn't about how hard you hit, it's about how hard you can get hit and keep moving forward. It's about how much you can TAKE and keep moving forward! THAT'S HOW WINNING IS DONE! Cause if your willing to go through all of the battling you got to go through in order to get where you wanna get, who's got the right to stop yah? I mean maybe some of you guys got something you never finished, something you really wanna do, something you wanted to say to somebody, SOMETHING. And you don't know, even after you paid your dues who's got the right to tell you that WHO? NOBODY! It's your right to listen to your gut and it's not anybody's right to say no, after you earned your right to be somebody and do what you wanna do. Now if you know what your working for then get what your WORTH! But you got to be willing to take the HITS and not pointing fingers saying you aren't where you want to be because of him or her or ANYBODY. COWARDS do that and THAT ISN'T YOU. YOUR better than THAT. Are deepest fear is not that we are inadequate, are deepest fear is that we are powerful beyond measure." -Inspiration