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

Hey Doc, clear your inbox when you get a chance. Thanks
 
JajaNe20 said:
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
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very true, it only matters where were are, what we are doing about it, and where we want to be.
 
Did someone say "Inspiration"? :D

[video=youtube;rmAAMtfu9Zc]http://www.youtube.com/watch?v=rmAAMtfu9Zc&feature=channel_video_title[/video]
 
thundergod said:
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.
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Traditional cutting diets are just so damn restrictive that by the time you are done you're so fed up that it's hard for endo types not to slip back into bad eating. It doesn't all happen at once but over time and we get away with so little it's frustrating. This new eating style gives me hope to be able to stay lean because it' s not so restrictive and it's forgiving for when we want to eat certain foods that kill us on traditional eating schemes.

One key problem is when you diet down traditionally your metabolism slows down so that when you go back to eating more you gain more easily than you normally would. If you were dieting down for a contest or a costume like Al you would have gone extreme which may have cost some muscle which will be a detriment in the off season. The whole thing just never worked for me.
 
Personality is another factor, if I am not driving toward something I become less motivated. I need to be able to get away with some bad eating in the off season cuz I will not be as driven.
 
ScottyDoc said:
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 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!
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I sincerely want you to know that I meant no disrespect by my comment. It's just sad to see people slip from their aquired glory.

The past is done and over with......we can't change it. But we have the glorious gift of today to make all of our dreams and aspirations come true.

Nothing can stop you, big Al. Chase your dreams with all your energy and strength. The reward of a lean ripped physique is yours for the taking.

ROCK ON!!!
 
TurningGreen said:
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.
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And so have I, I can truly relate to every word you said their scotty, and whilst like green I hope we prove change is possible (me less so than you two!!) the level you both have shown is possible just inspires me personally all the more
 
thundergod said:
I sincerely want you to know that I meant no disrespect by my comment. It's just sad to see people slip from their aquired glory.

The past is done and over with......we can't change it. But we have the glorious gift of today to make all of our dreams and aspirations come true.

Nothing can stop you, big Al. Chase your dreams with all your energy and strength. The reward of a lean ripped physique is yours for the taking.

ROCK ON!!!
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Right on!! live in the moment!!
 
thundergod said:
I sincerely want you to know that I meant no disrespect by my comment. It's just sad to see people slip from their aquired glory.

The past is done and over with......we can't change it. But we have the glorious gift of today to make all of our dreams and aspirations come true.

Nothing can stop you, big Al. Chase your dreams with all your energy and strength. The reward of a lean ripped physique is yours for the taking.

ROCK ON!!!
Click to expand...

I took absolutely nothing you said personally what-so-ever, I mean you spoke the truth and were 100% right and again, I can make my excuses, some good, some bad, but they are what they are... excuses! If I had wanted it bad enough, I would have kept it, so it was my fault, I will get there and as I said, I have a plan to stay within that safe range of being lean, yet healthy and not have to diet quite so crazy or at least for no where near as long to get where I want to be again in the future, whether it be Halloween, a show, a week on the beach where I wanna be that guy that turns every single head, whatever!!!

Back to the hurting my feelings part, I'll just give you and everyone else a little insight in how I feel about things... No one is going to hurt my feelings by speaking the truth, Yes, the truth can hurt sometimes, but it is what it is, TRUE!

 
Day 53 - 09/01/2011 - Rest Day (slept in)

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

Day 54 - 09/02/2011 - Back, Biceps, & Calves

Exercise 1: Cable Lat Pull Downs (wide grip)
Set 1 - 100Lbs for 20 reps (warm-up)
Set 2 - 120Lbs for 20 reps (warm-up)
Set 3 - 140Lbs for 20 reps (warm-up)
Set 4 - 160Lbs for 15 reps (working set-1)
Set 5 - 180Lbs for 10 reps (working set-2)
Set 6 - 200Lbs for 8 reps (working set-3)
Set 7 - 180Lbs for 10 reps (working set-4)
Set 8 - 160Lbs for 12 reps (working set-5)

Exercise 2: Close grip Hammer Strength lower back Rows (one arm at a time)
Set 1 - 2 plates for 15 reps each arm
Set 2 - 2 plates & a quarter for 12 reps each arm
Set 3 - 2 plates & a quarter for 10 reps each arm
Set 4 - 2 plates for 12 reps each arm

Exercise 3: Wide grip Hammer Strength upper back Rows (both arms at a time)
Set 1 - 2 plates each side for 15 reps
Set 2 - 2 plates and a quarter each side for 13 reps
Set 3 - 3 plates on each side for 9 reps
Set 4 - 2 plates and a quarter each side for 10 reps

Exericise 4: Close grip seated Cable rows
Set 1 - 140Lbs for 13 reps
Set 2 - 160Lbs for 9 reps
Set 3 - 140Lbs for 11 reps
Set 4 - 140Lbs for 13 reps (I really dug deep and forced a few extra)

Exercise 5: Hack Squat Machine Calf Riases
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 10 reps (toes out)
Set 5 - 5 plates on each side for 12 reps (toes in)
Set 6 - 5 plates on each side for 10 reps (toes out)
Set 7 - 4 plates on each side for 18 reps (straight away, really forcing them out, taking it way past the burn)

Exercise 6: French curl Bicep curls
Set 1 - 70Lbs for 14 reps
Set 2 - 80Lbs for 12 reps
Set 3 - 90Lbs for 9 reps
Set 4 - 80Lbs for 8 reps, followed by 4 more reps with 70Lbs

Exercise 7: Dumbbell Hammer Curls
Set 1 - 30Lbs for 15 reps each arm
Set 2 - 35Lbs for 10 reps each arm
Set 3 - 30Lbs for 10 reps each arm
Set 4 - 25Lbs for 14 reps each arm
Set 5 - 10Lbs for 50 reps each arm (just wanted to make them scream)

Exercise 8: Preacher Curl Machine
Set 1 - 80Lbs for 12 reps
Set 2 - 70Lbs for 10 reps
Set 3 - 50Lbs for 15 reps
Set 4 - 50Lbs for 11 reps

* OK, I know that seemed like a ton of stuff, and I really kind of took my time 1hr & 25minutes, but I felt good, strong, and super pumped the entire time, I know I went a tad longer than what I normally like, but hey I had the time and I was feeling awesome so... Fugg-it! I mean that pretty much sums up my workout and how I'm feeling all around about myself, my body and my efforts in the gym and with my diet... AWESOME!!!

Diet:
Meal 1 - 6 egg whites/1 yoke & 1 can of green beans (post-workout)
Meal 2 - Low Sugar Detour Bar (30g Protein, 10g Fat, 5g Sugar)
Meal 3 - 2 cans of tuna in water and 1 can of green beans
Meal 4 - 8 oz baked chicken 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
 
ScottyDoc said:
Day 53 - 09/01/2011 - Rest Day (slept in)

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

Day 54 - 09/02/2011 - Back, Biceps, & Calves

Exercise 1: Cable Lat Pull Downs (wide grip)
Set 1 - 100Lbs for 20 reps (warm-up)
Set 2 - 120Lbs for 20 reps (warm-up)
Set 3 - 140Lbs for 20 reps (warm-up)
Set 4 - 160Lbs for 15 reps (working set-1)
Set 5 - 180Lbs for 10 reps (working set-2)
Set 6 - 200Lbs for 8 reps (working set-3)
Set 7 - 180Lbs for 10 reps (working set-4)
Set 8 - 160Lbs for 12 reps (working set-5)

Exercise 2: Close grip Hammer Strength lower back Rows (one arm at a time)
Set 1 - 2 plates for 15 reps each arm
Set 2 - 2 plates & a quarter for 12 reps each arm
Set 3 - 2 plates & a quarter for 10 reps each arm
Set 4 - 2 plates for 12 reps each arm

Exercise 3: Wide grip Hammer Strength upper back Rows (both arms at a time)
Set 1 - 2 plates each side for 15 reps
Set 2 - 2 plates and a quarter each side for 13 reps
Set 3 - 3 plates on each side for 9 reps
Set 4 - 2 plates and a quarter each side for 10 reps

Exericise 4: Close grip seated Cable rows
Set 1 - 140Lbs for 13 reps
Set 2 - 160Lbs for 9 reps
Set 3 - 140Lbs for 11 reps
Set 4 - 140Lbs for 13 reps (I really dug deep and forced a few extra)

Exercise 5: Hack Squat Machine Calf Riases
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 10 reps (toes out)
Set 5 - 5 plates on each side for 12 reps (toes in)
Set 6 - 5 plates on each side for 10 reps (toes out)
Set 7 - 4 plates on each side for 18 reps (straight away, really forcing them out, taking it way past the burn)

Exercise 6: French curl Bicep curls
Set 1 - 70Lbs for 14 reps
Set 2 - 80Lbs for 12 reps
Set 3 - 90Lbs for 9 reps
Set 4 - 80Lbs for 8 reps, followed by 4 more reps with 70Lbs

Exercise 7: Dumbbell Hammer Curls
Set 1 - 30Lbs for 15 reps each arm
Set 2 - 35Lbs for 10 reps each arm
Set 3 - 30Lbs for 10 reps each arm
Set 4 - 25Lbs for 14 reps each arm
Set 5 - 10Lbs for 50 reps each arm (just wanted to make them scream)

Exercise 8: Preacher Curl Machine
Set 1 - 80Lbs for 12 reps
Set 2 - 70Lbs for 10 reps
Set 3 - 50Lbs for 15 reps
Set 4 - 50Lbs for 11 reps

* OK, I know that seemed like a ton of stuff, and I really kind of took my time 1hr & 25minutes, but I felt good, strong, and super pumped the entire time, I know I went a tad longer than what I normally like, but hey I had the time and I was feeling awesome so... Fugg-it! I mean that pretty much sums up my workout and how I'm feeling all around about myself, my body and my efforts in the gym and with my diet... AWESOME!!!

Diet:
Meal 1 - 6 egg whites/1 yoke & 1 can of green beans (post-workout)
Meal 2 - Low Sugar Detour Bar (30g Protein, 10g Fat, 5g Sugar)
Meal 3 - 2 cans of tuna in water and 1 can of green beans
Meal 4 - 8 oz baked chicken 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
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Nice work doc, bet you're looking awesome!!!
 
So you're rockin' a modified Warrior-Workout now, eh?
That's a really effective routine for recomping and leaning up.
 
gwls said:
Nice work doc, bet you're looking awesome!!!
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The best way for me to put it is, not looking awesome yet, but looking much, much better, I mean my confidence in my body is totally back and I am making better progress than I expected in this allotted amount of time, and even though I am half-way there in time, I am a little better than half way there in progress, so not looking amazing yet, but totally happy with where I am in the time-frame I have done it!
 
I was kind of shocked the other day when i went to the DMV to do my eye test and get the restrictions removed from my license. I had to retake my picture and they cut the top off my old ID and gave it to me and a print out of the license with the new pic to carry with me. I think it was from 06 when I was about 218 and when I saw the difference between my new pic and my old one I was like HOLY CRAP! I have made some MAJOR changes since then and thankfully haven't ever fell completely off the wagon since. What scared me is once i got all the way up to 244 and it was not pretty. I don't have any pics from then thank goodness but I surely forgot what I looked like back in 06 at 218 imagine 244.

I said it somewhere here recently that after I lost that weight I got rid of my pants over a 34 except for 2 pairs of 36's and when I actually have to move into the 36" I start dieting immediately. I am now going to get rid of them and 34 will be my maximum, if they get snug then I am too heavy. I can sport some abs in a 34 but that is as high as I want to go from now on.
 
I'm with ya Kleen. I keep a pair of my size 42 waist pants...yes 42 waist in my closet just as a reminder of what I will never be again. Currently I am wearing a 34 with room to spare, but I have to get a bigger waist so my legs and big a$$ fit in my pants. I've definitely seen the ugly side of my physique and I'm never going back.
 
TurningGreen said:
I'm with ya Kleen. I keep a pair of my size 42 waist pants...yes 42 waist in my closet just as a reminder of what I will never be again. Currently I am wearing a 34 with room to spare, but I have to get a bigger waist so my legs and big a$$ fit in my pants. I've definitely seen the ugly side of my physique and I'm never going back.
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I tossed my 46 waist size pants, but I keep a photo of me in Junior High in my wallet. 260lbs+. :)

Good job all in getting the fat off!
 
TurningGreen said:
I'm with ya Kleen. I keep a pair of my size 42 waist pants...yes 42 waist in my closet just as a reminder of what I will never be again. Currently I am wearing a 34 with room to spare, but I have to get a bigger waist so my legs and big a$$ fit in my pants. I've definitely seen the ugly side of my physique and I'm never going back.
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Yeah I got up to 44 was scary, now I fit perfectly in a 32 except for the waist and legs. My 34's are tighter on my ass and legs but a triple pleat seems to open them up a bit. I just have to be careful how I buy them. I think your legs are bigger than mine though.
mattrag said:
I tossed my 46 waist size pants, but I keep a photo of me in Junior High in my wallet. 260lbs+. :)

Good job all in getting the fat off!
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Thanks and to you too.
 
MrKleen73 said:
Yeah I got up to 44 was scary, now I fit perfectly in a 32 except for the waist and legs. My 34's are tighter on my ass and legs but a triple pleat seems to open them up a bit. I just have to be careful how I buy them. I think your legs are bigger than mine though.
Thanks and to you too.
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I've always been cursed when clothes shopping Kleen. Its a damn nightmare sometimes, especially with formal wear and even stuff like button shirts. My neck is always too big and if a get a bigger neck shirt the rest is fugging huge. Suit jackets...forget about it. I feel like Chris Farley in Tommy Boy...fat guy in a little coat lol. Not that I'm a fatty but it ain't fitting. (somebody please post that vid its too funny and I'm on my phone...thanks).
 
Lovin' the volume in that workout ALpha-Dawg :lol:
 
thetinyguy said:
Lovin' the volume in that workout ALpha-Dawg :lol:
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Yeah... well wait until you see today's crazy workout, Oh and thank you for the info on the Beta-Alanine, I have already started taking it... 6g a day, dude I'm on :angryfire:FIRE:angryfire: all damn day long! I like that... ALpha-Dawg, that is good!!!
 
TurningGreen said:
I'm with ya Kleen. I keep a pair of my size 42 waist pants...yes 42 waist in my closet just as a reminder of what I will never be again. Currently I am wearing a 34 with room to spare, but I have to get a bigger waist so my legs and big a$$ fit in my pants. I've definitely seen the ugly side of my physique and I'm never going back.
Click to expand...

Managed to break into a 44", with a 48" jacket once upon a time, never going back there! The comment when I was trying to buy something to wear to an office Christmas Function changed my life forever, the sales assistant said "I'm sorry sir our chain does not cater for people of your size..." the fat boy inside has tried to get back out a few times since then but I reign him back in now
 
Day 55 - 09/03/2011 - Chest, Triceps, & Light Legs

* OK, so I can't workout tomorrow because I have the entire day planned to go White Water Rafting with my wife and it is our anniversary, so no gym, no way and I have a lot of making up to do in order to get my full week in, especially considering I made up my Bi's & Tri's workout from last week on Monday and then got lazy and had a sleep in day on Thursday! I know it is going to be hard, but I usually don't take pre-workouts because I don't like getting to that point to where I feel I need them in order to have a good workout, so of course (working for FINAFLEX) I always have a jug of N.O. IGNITE sitting around, well two things, because of the awesome youtube video posted by TINY I have started to take 6g of Beta-Alanine a day, split into (2g in the morning, 2g @ mid-day, & 2g at night). Well I took just 1 scoop of Grape N.O. IGNITE and my beta-alanine with my other morning vitamins and such and OMG, my skin was on FIRE, my energy was through the roof and I was definitely ready to tackle this Montrosity of a workout, I do not recommend it, nor is it something I want to repeat, but these 16 weeks are go-time for me and I'm not going to miss a workout without making it up, sorry, I just can't do it, unless I am injured, it just isn't going to happen! Here we go...

Exercise 1: Hammer Strength Incline Chest Press
Set 1 - 1 plate on each side for 20 reps
Set 2 - 1 plate & a quarter on each side for 18 reps
Set 3 - 2 plates on each side for 15 reps
Set 4 - 2 plates & a quarter on each side for 10 reps
Set 5 - 2 plates & a quarter on each side for 10 reps
Set 6 - 2 plates & a quarter on each side for 8 reps, immediately followed by 6 reps with 2 plates on each side

Exercise 2: (for time sake) Super-Setting Decline Cable Flys with Cable Tricep presses with the Rope
Set 1 - 30Lbs each side decline cable flys for 15 reps, immediately followed by 75Lb Cable Tricep press downs with Rope for 10 reps
Set 2 - 30Lbs each side decline cable flys for 15 reps, immediately followed by 65Lb Cable Tricep press downs with Rope for 10 reps
Set 3 - 30Lbs each side decline cable flys for 15 reps, immediately followed by 65Lb Cable Tricep press downs with Rope for 10 reps
Set 4 - 30Lbs each side decline cable flys for 15 reps, immediately followed by 55Lb Cable Tricep press downs with Rope for 13 reps

Exercise 3: (again for time sake) Super-Setting Incline Cable Flys with Reverse grip Cable Tricep presses
Set 1 - 20Lbs each side incline cable flys for 15 reps, immediately followed by 55Lb Reverse Grip Cable Tricep presses for 15 reps
Set 2 - 20Lbs each side incline cable flys for 15 reps, immediately followed by 55Lb Reverse Grip Cable Tricep presses for 15 reps
Set 3 - 20Lbs each side incline cable flys for 15 reps, immediately followed by 55Lb Reverse Grip Cable Tricep presses for 15 reps
Set 4 - 20Lbs each side incline cable flys for 15 reps, immediately followed by 55Lb Reverse Grip Cable Tricep presses for 15 reps

Exercise 4: (again for time sake) Super-Setting Bodyweight decline push-ups (body weight) against a bench with Cable Tricep Kick-Backs
Set 1 - 20 decline push-ups, immediately followed by 15Lb cable tricep kick-backs for 8 reps each arm
Set 2 - 20 decline push-ups, immediately followed by 10Lb cable tricep kick-backs for 12 reps each arm
Set 3 - 18 decline push-ups, immediately followed by 10Lb cable tricep kick-backs for 10 reps each arm
Set 4 - 16 decline push-ups, immediately followed by 10Lb cable tricep kick-backs for 10 reps each arm

Exercise 5: (again for time sake) Super-Setting Single Leg Curls with Leg Extensions
Set 1 - 80Lbs each side for 15 reps leg curls, immediately followed by 150Lbs for 15 reps of leg extensions (toes-in)
Set 2 - 90Lbs each side for 12 reps leg curls, immediately followed by 150Lbs for 15 reps of leg extensions (toes-out)
Set 3 - 100Lbs each side for 10 reps leg curls, immediately followed by 170Lbs for 15 reps of leg extensions (toes-in)
Set 4 - 100Lbs each side for 10 reps leg curls, immediately followed by 170Lbs for 15 reps of leg extensions (toes-out)
Set 5 - 100Lbs each side for 10 reps leg curls, immediately followed by 170Lbs for 15 reps of leg extensions (toes-in)
Set 6 - 100Lbs each side for 10 reps leg curls, immediately followed by 170Lbs for 15 reps of leg extensions (toes-out)

Exercise 6: Glute & Hamstring Leg Kick-Back Machine
Set 1 - 200Lbs each leg for 10 reps
Set 2 - 200Lbs each leg for 10 reps
Set 3 - 200Lbs each leg for 10 reps

Exercise 7: (I always super-set these) Super-Set Hip ABduction with Hip ADduction Machines
Set 1 - 300Lbs ABduction for 25 reps, immediately followed by 230Lbs ADduction for 25 reps
Set 2 - 300Lbs ABduction for 25 reps, immediately followed by 230Lbs ADduction for 25 reps
Set 3 - 300Lbs ABduction for 25 reps, immediately followed by 230Lbs ADduction for 25 reps

- All I can say at this point is... "Yo... Adrian... I DID IT!!!"


- I really wanted to do Abs too, but I'm sorry I was just too damn exhausted, I mean it was hard, but I did it, and I did it in 1 hour and 45 mins, so the time was not that bad with all that I did, I do not like to go to far over what I call the "Golden Hour" but as I said, I just can't skip a body-part, just can't do it, so hopefully I never have to do this to myself again, but I did it anyway and I am damn proud, because not only did I do it, but I did it well!!!

Diet:
Meal 1 - 6 egg whites/1 yoke (pre-workout)
Meal 2 - 6 egg whites/1 yoke & 1 can of green beans (post-workout)
Meal 3 - 2:1 Oatmeal Protein bar (30g protein, 15g carbs/5g fiber, & 7g fat)
Meal 4 - 8 oz baked chicken and 1 can of green beans
Meal 5 - An entire Walmart Rotisseri Chicken (obviously picking off all possible skin & fat)
2+ Gallons of water all day long
 
Awesome work doc! And happy anniversary tomorrow! Hope you have an awesome day with the missus
 
ScottyDoc said:
Yeah... well wait until you see today's crazy workout, Oh and thank you for the info on the Beta-Alanine, I have already started taking it... 6g a day, dude I'm on :angryfire:FIRE:angryfire: all damn day long! I like that... ALpha-Dawg, that is good!!!
Click to expand...

Awesome! After a few weeks we should be seeing some definite results too. It also showed a decrease in BF in people taking it so DOUBLE whammy. Calling you ALpha-Dawg from now on haha

ScottyDoc said:
Day 55 - 09/03/2011 - Chest, Triceps, & Light Legs

* OK, so I can't workout tomorrow because I have the entire day planned to go White Water Rafting with my wife and it is our anniversary, so no gym, no way and I have a lot of making up to do in order to get my full week in, especially considering I made up my Bi's & Tri's workout from last week on Monday and then got lazy and had a sleep in day on Thursday! I know it is going to be hard, but I usually don't take pre-workouts because I don't like getting to that point to where I feel I need them in order to have a good workout, so of course (working for FINAFLEX) I always have a jug of N.O. IGNITE sitting around, well two things, because of the awesome youtube video posted by TINY I have started to take 6g of Beta-Alanine a day, split into (2g in the morning, 2g @ mid-day, & 2g at night). Well I took just 1 scoop of Grape N.O. IGNITE and my beta-alanine with my other morning vitamins and such and OMG, my skin was on FIRE, my energy was through the roof and I was definitely ready to tackle this Montrosity of a workout, I do not recommend it, nor is it something I want to repeat, but these 16 weeks are go-time for me and I'm not going to miss a workout without making it up, sorry, I just can't do it, unless I am injured, it just isn't going to happen! Here we go...

Exercise 1: Hammer Strength Incline Chest Press
Set 1 - 1 plate on each side for 20 reps
Set 2 - 1 plate & a quarter on each side for 18 reps
Set 3 - 2 plates on each side for 15 reps
Set 4 - 2 plates & a quarter on each side for 10 reps
Set 5 - 2 plates & a quarter on each side for 10 reps
Set 6 - 2 plates & a quarter on each side for 8 reps, immediately followed by 6 reps with 2 plates on each side

Exercise 2: (for time sake) Super-Setting Decline Cable Flys with Cable Tricep presses with the Rope
Set 1 - 30Lbs each side decline cable flys for 15 reps, immediately followed by 75Lb Cable Tricep press downs with Rope for 10 reps
Set 2 - 30Lbs each side decline cable flys for 15 reps, immediately followed by 65Lb Cable Tricep press downs with Rope for 10 reps
Set 3 - 30Lbs each side decline cable flys for 15 reps, immediately followed by 65Lb Cable Tricep press downs with Rope for 10 reps
Set 4 - 30Lbs each side decline cable flys for 15 reps, immediately followed by 55Lb Cable Tricep press downs with Rope for 13 reps

Exercise 3: (again for time sake) Super-Setting Incline Cable Flys with Reverse grip Cable Tricep presses
Set 1 - 20Lbs each side incline cable flys for 15 reps, immediately followed by 55Lb Reverse Grip Cable Tricep presses for 15 reps
Set 2 - 20Lbs each side incline cable flys for 15 reps, immediately followed by 55Lb Reverse Grip Cable Tricep presses for 15 reps
Set 3 - 20Lbs each side incline cable flys for 15 reps, immediately followed by 55Lb Reverse Grip Cable Tricep presses for 15 reps
Set 4 - 20Lbs each side incline cable flys for 15 reps, immediately followed by 55Lb Reverse Grip Cable Tricep presses for 15 reps

Exercise 4: (again for time sake) Super-Setting Bodyweight decline push-ups (body weight) against a bench with Cable Tricep Kick-Backs
Set 1 - 20 decline push-ups, immediately followed by 15Lb cable tricep kick-backs for 8 reps each arm
Set 2 - 20 decline push-ups, immediately followed by 10Lb cable tricep kick-backs for 12 reps each arm
Set 3 - 18 decline push-ups, immediately followed by 10Lb cable tricep kick-backs for 10 reps each arm
Set 4 - 16 decline push-ups, immediately followed by 10Lb cable tricep kick-backs for 10 reps each arm

Exercise 5: (again for time sake) Super-Setting Single Leg Curls with Leg Extensions
Set 1 - 80Lbs each side for 15 reps leg curls, immediately followed by 150Lbs for 15 reps of leg extensions (toes-in)
Set 2 - 90Lbs each side for 12 reps leg curls, immediately followed by 150Lbs for 15 reps of leg extensions (toes-out)
Set 3 - 100Lbs each side for 10 reps leg curls, immediately followed by 170Lbs for 15 reps of leg extensions (toes-in)
Set 4 - 100Lbs each side for 10 reps leg curls, immediately followed by 170Lbs for 15 reps of leg extensions (toes-out)
Set 5 - 100Lbs each side for 10 reps leg curls, immediately followed by 170Lbs for 15 reps of leg extensions (toes-in)
Set 6 - 100Lbs each side for 10 reps leg curls, immediately followed by 170Lbs for 15 reps of leg extensions (toes-out)

Exercise 6: Glute & Hamstring Leg Kick-Back Machine
Set 1 - 200Lbs each leg for 10 reps
Set 2 - 200Lbs each leg for 10 reps
Set 3 - 200Lbs each leg for 10 reps

Exercise 7: (I always super-set these) Super-Set Hip ABduction with Hip ADduction Machines
Set 1 - 300Lbs ABduction for 25 reps, immediately followed by 230Lbs ADduction for 25 reps
Set 2 - 300Lbs ABduction for 25 reps, immediately followed by 230Lbs ADduction for 25 reps
Set 3 - 300Lbs ABduction for 25 reps, immediately followed by 230Lbs ADduction for 25 reps

- All I can say at this point is... "Yo... Adrian... I DID IT!!!"


- I really wanted to do Abs too, but I'm sorry I was just too damn exhausted, I mean it was hard, but I did it, and I did it in 1 hour and 45 mins, so the time was not that bad with all that I did, I do not like to go to far over what I call the "Golden Hour" but as I said, I just can't skip a body-part, just can't do it, so hopefully I never have to do this to myself again, but I did it anyway and I am damn proud, because not only did I do it, but I did it well!!!

Diet:
Meal 1 - 6 egg whites/1 yoke (pre-workout)
Meal 2 - 6 egg whites/1 yoke & 1 can of green beans (post-workout)
Meal 3 - 2:1 Oatmeal Protein bar (30g protein, 15g carbs/5g fiber, & 7g fat)
Meal 4 - 8 oz baked chicken and 1 can of green beans
Meal 5 - An entire Walmart Rotisseri Chicken (obviously picking off all possible skin & fat)
2+ Gallons of water all day long
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Damn that's what i would call a WARkout! Good job on getting it done and not skimping out on Legs my friend. Son, I am proud!

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"There's no need to fear, AL....pha-Dawg is here"

 
Happy Anniversary, Big Al!!
 
Happy Anniversary
 
Happy Anniversary ALpha dawg! :)
 
Happy Anniversary and those are some mean Incline Bench numbers at the end of all that.
 
Hey ScottyDoc,

I've been following along on this log since it started and needless to say very impressive. I even went back through your log for Venom and just couldn't believe it. In the end I must believe it. So good luck in the 2nd half! In the mean time I had a question for you with regards to the 1-andro and epi-v you are taking. I may have missed it somewhere in the log but do you experience any side effects from the two products? My number one, and possibly singular concern with pro hormones is hair loss. Although I did read a comment in another thread that you posted where you had not heard of any hair loss/shedding using 1-andro. Is this normally the case and whats your take on it? What pro-hormones would you expect to result in hair loss? I know that conversion to DHT plays a part but with respect to 1-andro my knowledge is limited. Do appreciate the time and effort you put into your logs and answering questions. It does help a lot of people with goals in mind to see someone walk the walk. Great stuff! - Thanks!
 
meximuscles said:
Hey ScottyDoc,

I've been following along on this log since it started and needless to say very impressive. I even went back through your log for Venom and just couldn't believe it. In the end I must believe it. So good luck in the 2nd half! In the mean time I had a question for you with regards to the 1-andro and epi-v you are taking. I may have missed it somewhere in the log but do you experience any side effects from the two products? My number one, and possibly singular concern with pro hormones is hair loss. Although I did read a comment in another thread that you posted where you had not heard of any hair loss/shedding using 1-andro. Is this normally the case and whats your take on it? What pro-hormones would you expect to result in hair loss? I know that conversion to DHT plays a part but with respect to 1-andro my knowledge is limited. Do appreciate the time and effort you put into your logs and answering questions. It does help a lot of people with goals in mind to see someone walk the walk. Great stuff! - Thanks!
Click to expand...

Im not the doc but I can tell you that if you're prone to DHT related shedding then you will most likely shed on anything that raises DHT. It basically will just speed up our already ****ty genes in that department. When I take any DHT related PH/DS I experience more shedding. Though when i come off cycle it tends to slow... It is still very noticeable... I suggest some Toco-8 on cycle and maybe some form of shampoo. I think NTBM makes a shampoo for hairloss and I know Primordial Performance sells a really good Vit -E (Toco-8) product.
 
mattrag said:
Im not the doc but I can tell you that if you're prone to DHT related shedding then you will most likely shed on anything that raises DHT. It basically will just speed up our already ****ty genes in that department. When I take any DHT related PH/DS I experience more shedding. Though when i come off cycle it tends to slow... It is still very noticeable... I suggest some Toco-8 on cycle and maybe some form of shampoo. I think NTBM makes a shampoo for hairloss and I know Primordial Performance sells a really good Vit -E (Toco-8) product.
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Is 1-andro considered a "DHT related PH/DS"?
 
1-Andro is not going to cause hair loss, but the EPI-V could. If you use it just use some minoxidil. If your hair is thinning anyway accept it and move on with life bald is beautiful. You can spend a ton of money trying to avoid the inevitable but you will succumb.
 
MrKleen73 said:
1-Andro is not going to cause hair loss, but the EPI-V could. If you use it just use some minoxidil. If your hair is thinning anyway accept it and move on with life bald is beautiful. You can spend a ton of money trying to avoid the inevitable but you will succumb.
Click to expand...

Well my hair is not thinning at the moment. I just don't want to jump start the process. I think I had a little shedding with Hdrol when I tried it, wondering the difference. Thanks for the answer on the 1-andro. I recently noticed a Q & A on the Finaflex products thread with ScottyDoc. I will just submit follow-up questions there so as to not disrupt log. I do appreciate the answers guys. - Thanks
 
MrKleen73 said:
1-Andro is not going to cause hair loss, but the EPI-V could. If you use it just use some minoxidil. If your hair is thinning anyway accept it and move on with life bald is beautiful. You can spend a ton of money trying to avoid the inevitable but you will succumb.
Click to expand...

If only my wife would let me shave my head... Soon though I think it'll happen. :D
 
Yo...I know I am a day late, but happy A-day.


Your workouts continue to rock and stun!!!
 
MrKleen73 said:
1-Andro is not going to cause hair loss, but the EPI-V could. If you use it just use some minoxidil. If your hair is thinning anyway accept it and move on with life bald is beautiful. You can spend a ton of money trying to avoid the inevitable but you will succumb.
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Unfortunately this is spot on..
 
And happy anniversary bro.. hope you told your wife no cheesecake you are still on a mission!
 
bezoe said:
And happy anniversary bro.. hope you told your wife no cheesecake you are still on a mission!
Click to expand...

Maybe a piece of Layne's Cheesecake...I don't think you can go wrong with that!!
 
Layne & Isabel's Low-Carb Cheesecake Masterpiece


Ingredients:
2 lbs no fat cream cheese
4 whole large eggs
1 tsp vanilla extract
1 tablespoon cinnamon
4 oz (1/2 cup) low carb no fat milk
1 cup cooking splenda (sucralose)
Directions:
Preheat oven to 350 degrees
Using No Fat cooking spray, spray 9" pie pan
Mix ingredients together using an electric blender in a large bowl
Pour mix into pre-greased pan

Heat at 350 degrees for 40-50 minutes
Remove from oven and place in refrigerator

You must let this sit at least 4-5 hours in the fridge if you want a decent cheesecake.

Macronutrient Totals (per slice):
Protein: 20g
Carbohydrates: 6g
Fat: 2.25g
Chocolate or vanilla protein powder can be added to the mix for flavor and more protein if desired.

If one desires a softer cheesecake, then use 1 lb of light ricotta cheese and 1 lb of fat free cream cheese instead of 2 lbs fat free cream cheese. This changes the totals per slice.

Macronutrient Totals (per slice):
Protein: 17g
Carbohydrates: 5g
Fat: 4.5g
 
meximuscles said:
Well my hair is not thinning at the moment. I just don't want to jump start the process. I think I had a little shedding with Hdrol when I tried it, wondering the difference. Thanks for the answer on the 1-andro. I recently noticed a Q & A on the Finaflex products thread with ScottyDoc. I will just submit follow-up questions there so as to not disrupt log. I do appreciate the answers guys. - Thanks
Click to expand...

If you don't have family that is balding especially on your dad's side you are probably ok. I agree no reason to kick start it but beginning acceptance early is better. Will save you lots of money and being bald is way better than the Oh so horrible comb over or wig...

mattrag said:
If only my wife would let me shave my head... Soon though I think it'll happen. :D
Click to expand...

You just get some clippers and go at it. She will either like it or it will grow back but the overall disturbance in the relationship will actually be minor. No different than her changing hair color or hair style without asking. That or just explain to her the thinning is causing you insecurity and ask does she want to be a part of the reason you feel insecure. If not then she should let you do it. However sometimes asking forgiveness is easier than gaining permission. The real talk would obviously be the best option though.
 
meximuscles said:
Hey ScottyDoc,

I've been following along on this log since it started and needless to say very impressive. I even went back through your log for Venom and just couldn't believe it. In the end I must believe it. So good luck in the 2nd half! In the mean time I had a question for you with regards to the 1-andro and epi-v you are taking. I may have missed it somewhere in the log but do you experience any side effects from the two products? My number one, and possibly singular concern with pro hormones is hair loss. Although I did read a comment in another thread that you posted where you had not heard of any hair loss/shedding using 1-andro. Is this normally the case and whats your take on it? What pro-hormones would you expect to result in hair loss? I know that conversion to DHT plays a part but with respect to 1-andro my knowledge is limited. Do appreciate the time and effort you put into your logs and answering questions. It does help a lot of people with goals in mind to see someone walk the walk. Great stuff! - Thanks!
Click to expand...

OK, later after being asked that question about hair-loss with 1-ANDRO, I spoke with our research and development team and their response to me was... it is possible to experience some hair-loss with this product if you are genetically prone to lose your hair earlier in life than most and even then the loss of hair is usually very temporary, but anything is possible! As for myself, I have never experienced any hair loss from taking any of our products and other than a little shut-down of the Labido, never really experienced any negative side effects either, again this is my personally and everyone is different and must understand the risks and protective measures involved with taking any prohormones! If you go back and read my suggestions and methods I use to take our prohormones, I always lean to the "better safe than sorry" aspect of it, I always run my PCT REVOLUTION Black & a Liver regenerator/detoxifier along with my cycles, I limit my drinking very much and always take more than enough time off from one cycle to the next!

Oh... and thank you very much for the compliment, I do work very hard both inside the gym and outside of the gym (diet & nutrition) to achieve the goals I have achieved in the past and will achieve again in the future!

Sorry for the Late response to my own Thread, it was a log weekend, LoL! Also, I do agree with Kleen, EPI-V would have more effect on hair-loss (a person sensitive to it) than 1-ANDRO, but when someone is prone to hair-loss, it is possible to be sensitive to it with the running of any PH according to our research and development team here at FINAFLEX!
 
Day 56 - 09/04/2011 - Anniversary Day (White-Water Rafting)

OK, guys... I have been white water rafting quite a few times, but this time was by far the most fun and most vigorous workout I have ever had Rafting on the Ocoee River in Tennessee, FUN...Fun...fun x's 10!!!

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Diet: (Not Horrible, but wasn't following anything what-so-ever)
Meal 1 - 10oz Sirloin, 3 whole eggs sunny side up, 2 orders of Hash-Browns (all the way) & a Waffle with normal syrup - Waffle House
Meal 2 - 1 Roast beef sandwich with all the veggies and fixings (6oz of quality Roast Beef) & 1 small order of cheese-fries
Meal 3 - Sushi, Sushi, & more Sushi (til I was ready to pop)
* I know I was supposed to take her to Carabba's Italian Grill, but when I told her I really wanted Sushi and she was indifferent, because she loves the Hibachi Grill, we went to my favorite Sushi spot "Samurai Blue" and she at Hibachi while I just ate Sushi until I was very full, not quite ready to pop, didn't feel sick, but I was extremely full!
 
Day 57 - 09/05/2011 - Rest Day (Spent entire day with my Daughter)

Diet: (Today was pretty bad!)
Meal - 1 All you can eat Ribs @ Sonny's BBQ
Meal - 2 6 slices of Pepperoni Pizza
Meal - 3 3 caramel rice cakes with a thin layer of peanut butter

* OK, this was a holiday weekend and I did go a little over-board, I don't think I did any real damage as I look just as good in the mirror, I did put on 4Lbs of body weight, but I'm sure it is mainly all water, not worried about it, on the other hand, this will be the last of any of this crazy kind of cheating until after I have achieved my 1st goal of getting below at least 5.5% to pull of THOR for Halloween, then I will probably give myself a cheat weekend before going after my 2nd goal which is to get below 4.6% by December 1st (The Tutu Challenge) we all know what happens if I lose that, LoL, and yes I know all of you are hoping deep down that I lose so I'll have to do it, but all I can say to that is, I ALWAYS HIT MY MARK! I mean there are wishful thinking and then there is possible, and this is more than possible and I have never failed when attempting the Possible, and I'm not going to start this time!!!
 
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