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

JajaNe20 said:
Ugh that leg pain seems terrible, I remember having that before! Hopefully it doesn't hinder your progress or goals, however; Health is a more pertinent issue! I hope the best for you
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No worries guys, diet is still on target, even though I cheated a LiL on Sunday! I will be in the gym tomorrow and worst case scenario, just do high reps upper body stuff and sit in the sauna, we don't have a hot tub at my gym or I would be all up in that sucka!!! Either way, I will continue to workout and do stuff, just not going to push anything that has to do with my legs, back, glute, well I can probably still do calves, but will have to see! Oh well $hit happens, minor set-back guys, only minor!
 
lukehayd said:
Have you tried sitting in a hot tub for a while? The only thing that I can think might have happened is maybe you got a good push-off or a bad twist when throwing the disc? I don't know man, I've had this same pain to where it hurts down the whole leg and glute and the back of the knee just feels super weak. What has always helped me there is to just lay flat on my back and pull both legs up to my chest for a while. After that, put one leg straight and one across the body trying to touch the floor with my foot while my back stays flat on floor. Best wishes bro!
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I was doing that whole knee to chest thing all through the night last night trying to get that knot in my A$$, literally, to ease up, stretching, rubbing, I mean it doesn't seem to be all that bad if I moving around, but if I sit for more than like 5 mins, when I go to get up, I better be ready to hold on to something, then I limp around for about 2 mins or so and it seems to loosen up and then I can pretty much walk normal, I mean it hurts, but nothing I can't take, but those first 30 seconds that I get up from a seated position, the pain and weakness in my leg is incredible, I mean literally will not support my bodyweight!
 
ScottyDoc said:
I was doing that whole knee to chest thing all through the night last night trying to get that knot in my A$$, literally, to ease up, stretching, rubbing, I mean it doesn't seem to be all that bad if I moving around, but if I sit for more than like 5 mins, when I go to get up, I better be ready to hold on to something, then I limp around for about 2 mins or so and it seems to loosen up and then I can pretty much walk normal, I mean it hurts, but nothing I can't take, but those first 30 seconds that I get up from a seated position, the pain and weakness in my leg is incredible, I mean literally will not support my bodyweight!
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Damn man, Wtf? I hope ur ok. Take it easy. We gotta go to Halloween party jacked so let ur butt heal!
 
morry said:
Damn man, Wtf? I hope ur ok. Take it easy. We gotta go to Halloween party jacked so let ur butt heal!
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I have never missed my mark yet, and I'm not about to start! With that being said though, I really need to clean up the diet and starting doing my 1hr/cardio per day as soon as this right leg, hip, hamstring, low back thing eases up!
 
ScottyDoc said:
I have never missed my mark yet, and I'm not about to start! With that being said though, I really need to clean up the diet and starting doing my 1hr/cardio per day as soon as this right leg, hip, hamstring, low back thing eases up!
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Can you specifically pinpoint what exactly you did that prompted this injury?
 
Day 78 - 09/27/2011 - Shoulders & Calves (skipped traps... didn't want to be holding that much weight)

* Ok, so the pain has moved from my right buttock to unbelievable pain in my right groin/hamstring area, feels like a pulled/strained muscle, but one thing I learned from my Chiropractic career is that when the pain moves, that is a good thing, because that means it is healing. Hurting or not, I hobbled from one exercise to another not doing anything to put any unnecessary pressure on my low back or right hip/leg region.

Exercise 1: Shoulder Press Machine
Set 1 - 50Lbs each side for 25 reps
Set 2 - 60Lbs each side for 25 reps
Set 3 - 70Lbs each side for 25 reps
Set 4 - 70Lbs each side for 25 reps
Set 5 - 70Lbs each side for 25 reps

Exercise 2: Seated dumbbell Lateral Delt raises
Set 1 - 15Lbs each side for 25 reps
Set 2 - 15Lbs each side for 25 reps
Set 3 - 15Lbs each side for 25 reps
Set 4 - 15Lbs each side for 25 reps

Exercise 3: Rear Delt Cable Cross-Overs
Set 1 - 25Lbs each side for 25 reps
Set 2 - 30Lbs each side for 25 reps
Set 3 - 30Lbs each side for 25 reps
Set 4 - 30Lbs each side for 25 reps

* Just like my traps, I was afraid to go and do dumbbell Military Presses in fear I would move wrong and tweak something further, so I just went back to the original Shoulder Press Machine for additional Sets.

Exercise 4: Shoulder Press Machine
Set 1 - 70Lbs each side for 25 reps
Set 2 - 70Lbs each side for 23 reps
Set 3 - 70Lbs each side for 22 reps
Set 4 - 70Lbs each side for 20 reps

Exercise 5: Seated Calf Raises
Set 1 - 3 plates for 25 reps
Set 2 - 3 plates for 20 reps
Set 3 - 3 plates for 20 reps
Set 4 - 2 plates for 26 reps

Exercise 6: Calf Raises on Hack Squat machine (very carefully)
Set 1 - 3 plates on each side for 25 reps (toes-in)
Set 2 - 3 plates on each side for 25 reps (toes-out)
Set 3 - 3 plates on each side for 20 reps (toes-in)
Set 4 - 3 plates on each side for 20 reps (toes-out)

- Ok, so I had to hobble around from machine to machine, had a few of my normal morning buddies laughing at me and my dedication, LoL, nothing mean, just more impressed that I was still in there doing what I could! I finished this workout in 1 hour, was not moving fast, but not slow either, just a decent pace, I will say this, when you are hurt it definitely makes you feel weak all around, but regardless of feeling weak or not, I fatigued the muscles, I got a good pump and a good burn and I completed it and that is all that counts at this point. I did go and attempt some cardio hoping that would help loosen things up, elliptical was not hurting, but I could feel the strain on my low back, so I moved over to the treadmill and that too seemed to be putting mild strain on my low back, so then I thought maybe the recumbent bike real slow, but that was so excruciating on my groin & hamstring that after about 3 mins, I just had to call it quits. You all will be proud though, I did go in the Sauna and I stretched and massaged the Fugg out of my low back, glute, hamstring and groin region as well as bring a 5Lb dumbbell in there and do front, lateral & rear delts until they were past burning, and then got out, cooled off and went back in and did it all over again for a total of 3 15min stints of being in there, so I was sweating my ass off, loosened up my sore achey muscles and burned the absolute $hit out of my delts, considering the situation, I am very pleased with today's workout!

* Until I'm feeling all healed and back to normal, I'm going to lower my overall calories a little. Have a few burn days as you Lean Gains guys would call it!

Diet:
Meal 1 - 6 egg whites/no yokes (post-workout)
Meal 2 - 8oz Baked Chicken & 1 can of spinach
Meal 3 - 2 cans of Tuna & 1 can of spinach
Meal 4 - 2 scoops of whey protein in water
Meal 5 - a 2:1 Peanut butter chocolate protein bar (pre-sleep)
- 2+ gallons of water all day long (first gallon had an extra 6g of zero cal. BCAA's added to it - Body Mortar lemon lime)
 
thundergod said:
Can you specifically pinpoint what exactly you did that prompted this injury?
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Believe me, I have tried, I mean that is one of the first questions I will ask one of my patients when trying to help them and my answer, honestly, is no! I do have a theory though and it is basically my best educated guess with my knowledge of the human body and that is it is all stemming from my low back, which I did tweak about 10 days ago when I was doing dead-lifts with Morry. Now as to why it was just achey all week long and I skipped legs and had a great morning playing disc golf with Morry again this past Sunday, absolutely no pain, but when I went back to play another 18 holes with my little daughter tagging along, about half way through I noticed a pain in my glute traveling down my leg following the sciatic nerve, but it wasn't hurting when I was throwing, only when I was walking from place to place and that continued to get worse until I was done and then continued to hurt more and more through the night and the next morning (yesterday morning) I was like OMG... WTF, felt like a damn cripple, now later in the day it did loosen up and feel much better, but again this morning... WTF tight as hell and took all morning to loosen up, but feeling ok now again, I'm just going to have to continue to baby the hell out of it and not do anything that aggravates the are and lift really light upper-body for pumps and burn, but no real weight, which is no big deal really because I'm not trying to put on any mass, just cut the fat, so I'm still very confident that as long as I can continue my diet, even more strict, and just do high reps for the next 5 weeks (including this week) I'll still be ready for Halloween! I am really counting on being able to do cardio from next week through until Halloween though, that will be crucial, I mean we are coming to the last leg of the race and I'm gonna really need to start sprinting to get as lean as I wanna be!
 
Sorry to hear about your pain man! Sounds like a muscle strain to me. I've had that same pain and I tend to get them in my groin area after deads. You're right though, it moved, it's getting better!

Is that All Pro Dad's you do with your daughter at her school? I do those with my daughter.
 
ScottyDoc said:
Believe me, I have tried, I mean that is one of the first questions I will ask one of my patients when trying to help them and my answer, honestly, is no! I do have a theory though and it is basically my best educated guess with my knowledge of the human body and that is it is all stemming from my low back, which I did tweak about 10 days ago when I was doing dead-lifts with Morry. Now as to why it was just achey all week long and I skipped legs and had a great morning playing disc golf with Morry again this past Sunday, absolutely no pain, but when I went back to play another 18 holes with my little daughter tagging along, about half way through I noticed a pain in my glute traveling down my leg following the sciatic nerve, but it wasn't hurting when I was throwing, only when I was walking from place to place and that continued to get worse until I was done and then continued to hurt more and more through the night and the next morning (yesterday morning) I was like OMG... WTF, felt like a damn cripple, now later in the day it did loosen up and feel much better, but again this morning... WTF tight as hell and took all morning to loosen up, but feeling ok now again, I'm just going to have to continue to baby the hell out of it and not do anything that aggravates the are and lift really light upper-body for pumps and burn, but no real weight, which is no big deal really because I'm not trying to put on any mass, just cut the fat, so I'm still very confident that as long as I can continue my diet, even more strict, and just do high reps for the next 5 weeks (including this week) I'll still be ready for Halloween! I am really counting on being able to do cardio from next week through until Halloween though, that will be crucial, I mean we are coming to the last leg of the race and I'm gonna really need to start sprinting to get as lean as I wanna be!
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Another thing you might look at is your shoes. I've had shoes that fit great, felt great and then for some unknown reason, one day I couldn't wear them anymore. Every time I tried to wear them, halfway through the day my leg would start to hurt from the crease of my glute all the way down. Change shoes and the problem went away. I don't know if the insole broke down funny or what but they still felt comfortable and weren't worn out. Just a thought....
 
Rahl said:
Is that All Pro Dad's you do with your daughter at her school? I do those with my daughter.
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Unclear... what are you referring to? The disc golf?
 
lukehayd said:
Another thing you might look at is your shoes. I've had shoes that fit great, felt great and then for some unknown reason, one day I couldn't wear them anymore. Every time I tried to wear them, halfway through the day my leg would start to hurt from the crease of my glute all the way down. Change shoes and the problem went away. I don't know if the insole broke down funny or what but they still felt comfortable and weren't worn out. Just a thought....
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That is a possibility (shoes), but I doubt it, no worries though, good thinking, will not rule it out yet! I am still pretty certain it is all stemming from the original back pain from the week before, The sciatic nerve comes off the last 2-3 Lumbar vertebrae and the Sacrum, if I tweaked my back at its weakest point (R disc between L5-Sacrum) everything would make perfect sense. I have never personally experienced this transgression of pain, moving from one area to another, but I definitely learned about it in school and helped others who had exactly what I am experiencing all stemming from their low back, I guess it is just so weird that my low back is just not hurting, that the pain is actually almost 12+ inches away from where the pain is that it is hard for me to fathom, but I have had to explain to others that just because you feel the pain here, does not mean that the pressure on the nerve is not over here, so I need to stop thinking like a patient and think more like a Chiropractor and I have my answer!

I'm just going to very carefully workout my upper body this week, light weight, high reps, perfect form, absolutely no pressure on my low back at all, no disc golf this weekend (sucks too, I'm totally in Love with it), and will start my cardio regiment next Monday, will not work heavy legs on Monday, but if by the end of next week I am feeling much better, I will do light legs, then maybe a heavier legs the following week! Again, I have to think like a Chiro and not a lifter, the amount of muscle loss I can get by not being able to workout for weeks if I push to hard too fast is much greater than just missing a couple of leg workouts, think of big picture I tell myself!
 
ScottyDoc said:
Thanks Brotha, that means a lot, it really does!
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lok kewl ... cuz you know it's true ... how many times have you said the same to me in so many words... if it's true for me then... same applies. Perspective ... perception... forest trees.. you know the drill... It's quite a roller coaster though...
 
Truth or not, it means a lot coming from you guys! So Thank You, Thank You ALL!!!
 
DreamWeaver said:
That's why were here, if we all supported each other the way we do at AM then it would solve a lot of problems...
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Yeah and perhaps then the world wouldn't have 'more people dying from obesity than malnutrition'

Al you're an inspiration brother, and none of us have any doubts about what a spectacular Thor you're going to make
 
gwls said:
Yeah and perhaps then the world wouldn't have 'more people dying from obesity than malnutrition'

Al you're an inspiration brother, and none of us have any doubts about what a spectacular Thor you're going to make
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Well then... it is my mission to show EVERYONE know that ANYONE can be a Super-Hero... all pun intended!!!
Consistency... consistency... consistency!!!
 
thundergod said:
You already make us proud.
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Well said. It is amazing on how just words boost one up. Al has not only been a motivating person but one heck of a rep who really takes care of his customers. There is not many words in my vocabulary to say how thankful I am to call you my friend. Now go kick some @ss and do the damn thing.
 
If you mess up the Halloween party for us, I'm going to kick you in the glute right where you pulled it.

Ha ha, J/K

Keep being a warrior and be cautious not to injure it more, but I think you know what you're doing.
 
morry said:
If you mess up the Halloween party for us, I'm going to kick you in the glute right where you pulled it.

Ha ha, J/K

Keep being a warrior and be cautious not to injure it more, but I think you know what you're doing.
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Good News, first, I slept like a BABY... second, my back, leg, glute all feel about 80% better, I'm no longer a cripple! Yes, I can still feel a little soreness in my Low Back, but am being very careful and will not do any legs this week and only if I feel great will I do light legs next week, nothing heavy, all reps and that is if I even decide to do them, probably will with the way I'm feeling, but that will be at the end of next week!
 
Day 79 - 09/28/2011 - Back & Abs

* Back, Glute, &/or Leg Pain are all feeing wayyyy better, seriously, like 80% better if not more :)

Exercise 1: Cable Lat Pull Downs (wide grip)
Set 1 - 80Lbs for 25 reps
Set 2 - 120Lbs for 25 reps
Set 3 - 160Lbs for 20 reps
Set 4 - 200Lbs for 15 reps
Set 5 - 200Lbs for 12 reps
Set 6 - 200Lbs for 10 reps
Set 7 - 160Lbs for 12 reps, immediately followed by 120Lbs for 10 more reps

Exercise 2: Cable Lat Pull Downs (close & underhand grip)
Set 1 - 120Lbs for 20 reps
Set 2 - 120Lbs for 18 reps
Set 3 - 120Lbs for 15 reps
Set 4 - 120Lbs for 14 reps

Exercise 3: Upper Back Hammer Strength Machine (wide grip)
Set 1 - 3 plates on each side for 12 reps
Set 2 - 2 plates on each side for 15 reps
Set 3 - 2 plates on each side for 15 reps
Set 4 - 2 plates on each side for 15 reps
* Didn't want to push my back issue, so I did them really slow and concentrated on the full contraction of each rep.

Exercise 4: Lower Back Hammer Strength Machine (close grip)
Set 1 - 1 plate & a quarter on each side for 15 reps
Set 2 - 1 plate & a quarter on each side for 15 reps
Set 3 - 1 plate & a quarter on each side for 13 reps
Set 4 - 1 plate on each side for 20 very slow and concentrated reps, I made that set hurt!!!

Exercise 5: Seated Cable Rows (close grip)
Set 1 - 120Lbs for 20 reps
Set 2 - 120Lbs for 17 reps
Set 3 - 120Lbs for 15 reps
Set 4 - 120Lbs for 14 reps

Exercise 6: Hanging Abs & Oblique Leg Lifts (body weight)
Set 1 - 40 reps from side to side and then 25 reps straight up
Set 2 - 30 reps from side to side and then 20 reps straight up
Set 3 - 30 reps from side to side and then 20 reps straight up
Set 4 - 30 reps from side to side and then 15 reps straight up

* OK, this was a good workout, Low Back felt tight, but I kept it light and really focused on what I was doing and kept all the pressure on my lats, traps,rhomboids, & rear delts, but completely off my low back. I finished this workout in 1hr give or take like 5 mins, wasn't paying as much attention to the time as I was to my form and being very careful. Because of the tightness in my low back, I opted to do the sauna again instead of risking hurting it more with cardio, but while I was in the Sauna, I was actually contracting and relaxing my muscles for sets and it made me sweat twice as much and was getting super pumped while in there, I would start with my right bicep for 10 seconds, then go straight to my right tricep, then same on left, and would go through every single muscle in my body, then rest for like a min. and start the whole process over again and I did this the entire time I was in there, hey if it works for leaning and drying Arnold out, then it will work for me, better than nothing and it didn't hurt my low back what-so-ever!

Diet:
Meal 1 - 6 egg whites/no yokes
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 3 - 8oz Chicken breast & 1 can of spinach
Meal 4 - a 2:1 Peanut butter chocolate protein bar
Meal 5 - 2 scoops of whey protein in water (pre-sleep)
- 2+ gallons of water all day long (first gallon had an extra 6g of zero cal. BCAA's added to it - Body Mortar lemon lime)
 
Glad to hear that you're on the mend, big Al.

Keep pushin' forward!
 
Thanks guys, I'm very happy to be feeling better myself, believe me! Tomorrow I have a Daddy Day at my Daughter's school, so I won't be making it to the gym, so with another day of rest, by the time I come back on Friday to hit Biceps, Triceps, & Calves, I should be Great, then Chest & Abs on Saturday, with Sunday off and that is every upper-body part once (calves & abs twice), no legs this week due to mending injury!
 
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Awesome a Daddy Day not much better that a that. Eyes beaming up through the adoring look and scrunched cheeks of a huge smile. Then I love you Daddy... 230 lb puddle of melted Daddy.
 
MrKleen73 said:
Awesome a Daddy Day not much better that a that. Eyes beaming up through the adoring look and scrunched cheeks of a huge smile. Then I love you Daddy... 230 lb puddle of melted Daddy.
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That's for sure. I remember those Daddy Days from years ago. My daughter is 23 now and those memories are oh so precious. Sketched on the canvas of my mind forever.
 
OK... I see I am getting much support for my missing the gym for "Daddy Day" at her school, so everyone knows, her name is Ava, she is 7yrs old and is in 2nd grade! Her mom and I totally surprised her, I got to their house and she just exploded, "Daddy's taking me to Daddy Day at School?" Just screaming in joy and yes Chris, I melted! There were quite a few Daddies in the cafeteria (I did not partake in the Krispy Kreme Donuts), but I was the only Daddy who followed her to class and stayed for the first hour of school until I had to leave to make it to work on time. Ava loves introducing me to all her friends, she is very out going and a social butterfly just like me and being the total kid-magnet that I am, nothing makes her happier than me entertaining her and all her friends! And I don't have to explain how good it makes a Dad feel for her daughter to look up at him like he is the "Sun her world revolves around!" Today is a GREAT day my friends, GREAT DAY!!! :)
 
Day 80 - 09/29/2011 - Rest Day (Daddy Day @ my Daughter's School)

Diet: Day 4 of Carb-Cycle (low/mod carbs)
Meal 1 - 2 scoops whey protein & 3/4 cup of oatmeal
Meal 2 - 6 egg whites/no yokes
Meal 3 - 8oz chicken breast & 1 can of spinach
Meal 4 - 2 cans of tuna in water & 1 can of spinach
Meal 5 - Protein Bar (1hr or so before bed)
- 2+ gallons of water all day long (first gallon had an extra 6g of zero cal. BCAA's added to it - Body Mortar lemon lime)
 
Good stuff Al, I am so glad you got your chance to do that. We have donuts with Dad mornings once a quarter and I am dying for them to let us know when it is coming. One of my favorite things. Or Reading with Dad events. Whatever good excise I get to go to her school and see her gush that I am there for her. Sometimes she tries to share me with the other kids whos daddies couldnt make it. She will say Daddy her Daddy couldn't come can you throw her up in the air too?
 
ScottyDoc said:
OK... I see I am getting much support for my missing the gym for "Daddy Day" at her school, so everyone knows, her name is Ava, she is 7yrs old and is in 2nd grade! Her mom and I totally surprised her, I got to their house and she just exploded, "Daddy's taking me to Daddy Day at School?" Just screaming in joy and yes Chris, I melted! There were quite a few Daddies in the cafeteria (I did not partake in the Krispy Kreme Donuts), but I was the only Daddy who followed her to class and stayed for the first hour of school until I had to leave to make it to work on time. Ava loves introducing me to all her friends, she is very out going and a social butterfly just like me and being the total kid-magnet that I am, nothing makes her happier than me entertaining her and all her friends! And I don't have to explain how good it makes a Dad feel for her daughter to look up at him like he is the "Sun her world revolves around!" Today is a GREAT day my friends, GREAT DAY!!! :)
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Awesome brother. So glad you were able to do this with your daughter. She will remember this forever as I am sure you will also.
 
Day 81 - 09/30/2011 - Biceps, Triceps, & Abs

Exercise 1: French Curl Biceps
Set 1 - 40Lbs for 25 reps
Set 2 - 50Lbs for 20 reps
Set 3 - 60Lbs for 15 reps
Set 4 - 70Lbs for 12 reps
Set 5 - 80Lbs for 10 reps
Set 6 - 80Lbs for 8 reps
Set 7 - 70Lbs for 8 reps
Set 8 - 60Lbs for 10 reps, immediately followed by 50Lbs for 6 additional reps

Exercise 2: Preacher Curl Machine
Set 1 - 125Lbs for 15 reps
Set 2 - 125Lbs for 14 reps
Set 3 - 125Lbs for 12 reps
Set 4 - 125Lbs for 10 reps

Exercise 3: Dumbbell Hammer Curls
Set 1 - 30Lbs each arm for 14 reps
Set 2 - 30Lbs each arm for 11 reps
Set 3 - 25Lbs each arm for 12 reps
Set 4 - 25Lbs each arm for 10 reps, immediately followed by 15Lbs each arm for 10 additional reps

Exercise 4: Skull Crushers
Set 1 - 60Lbs for 25 reps
Set 2 - 80Lbs for 15 reps
Set 3 - 100Lbs for 12 reps
Set 4 - 100Lbs for 12 reps
Set 5 - 100Lbs for 12 reps
Set 6 - 100Lbs for 12 reps

Exercise 5: Rope/Cable Tricep Press Downs
Set 1 - 80Lbs for 12 reps
Set 2 - 75Lbs for 10 reps
Set 3 - 70Lbs for 10 reps
Set 4 - 65Lbs for 12 reps

Exercise 6: Single Arm Cable/Rope Tricep Kick-Backs
Set 1 - 15Lbs for 12 reps each arm
Set 2 - 15Lbs for 12 reps each arm
Set 3 - 15Lbs for 12 reps each arm
Set 4 - 15Lbs for 12 reps each arm

Exercise 7: Hanging Ab/Oblique Leg Raises (body weight)
Set 1 - 30 reps side to side followed by 20 reps straight up
Set 2 - 30 reps side to side followed by 20 reps straight up
Set 3 - 30 reps side to side followed by 20 reps straight up
Set 4 - 30 reps side to side followed by 20 reps straight up

- Ok, today felt good, tired, but I got in I did what I came to do, got a great pump, had a great workout and finished everything in about 1hr & 15mins. Low back is still sore, this is the longest it has ever stuck around before to be honest, but I have to add cardio back to my workouts starting on Monday or I'll be even more hard-pressed to get as lean as I want to pull off a worthy THOR for Halloween! I continue to keep my calories lower than usual, basically relying on the high doses of (6 caps/day) EPI-V to keep me anabolic and not lose any muscle while I basically starve the fat away, energy sucks, but that is just what I get for letting myself get as FAT as I did, another reason to not let myself go like this again, I mean I really let it get ridiculous, no one should ever be in as good of shape as I was last year to where I got right before getting ready for this year's Halloween, no excuse... NONE! Lesson Learned!!!

Diet:
Meal 1 - 6 egg whites/no yoke (post-workout)
Meal 2 - 2 cans tuna in water & 1 can of spinach
Meal 3 - 8oz Chicken Breast (out of spinach :( need to go shopping)
Meal 4 - 2 scoops whey protein in water
Meal 5 - 2 scoops whey protein in water
- 2+ gallons of water all day long (first gallon had an extra 6g of zero cal. BCAA's added to it - Body Mortar lemon lime)
 
Your arms gotta be a burning brother! French curls remind me of French cut green beens...now I'm hungry lol.
 
TurningGreen said:
Your arms gotta be a burning brother! French curls remind me of French cut green beens...now I'm hungry lol.
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Funny thing, certain muscle groups I can make burn, others I cannot, biceps are very hard for me to make burn... usually as my workouts progress they just get numb and weak/start to fail! I mean my first few sets, yes, I can set them on fire, but as they swell and get all pumped, they just get weaker and fail sooner with each set and don't really burn anymore, unlike triceps where once the fire starts it just burns more and more and more with each additional set, calves are like my triceps, shoulders are more like my biceps, they burn at first, but then just kind of swell with blood and go numb! Weird huh? Anyone else experience this with certain muscle groups? Oh an additional observation, when I was keeping all my weights really light and going for 25 reps/set, I could make those hard to burn muscle groups burn or at least burn way more than usual!!!

???Open to thoughts and opinions???
 
I have trouble getting biceps to really burn as well. What I have done is taken light weight, and do failure sets with GVT timing really focusing on the mind muscle connection. My biceps and every other supporting muscle group are flexed and kept flexed during the entire set no matter what the exercise. Its awesome like someone jabbing a red-hot nail into the muscle.
 
TurningGreen said:
I have trouble getting biceps to really burn as well. What I have done is taken light weight, and do failure sets with GVT timing really focusing on the mind muscle connection. My biceps and every other supporting muscle group are flexed and kept flexed during the entire set no matter what the exercise. Its awesome like someone jabbing a red-hot nail into the muscle.
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Yeah, that sounds like what I experience when I'm doing my high reps weeks! The best way to describe that week is whatever muscle group I'm working feels like the bone is getting red-hot and cooking the flesh from the inside out!!!

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I too cannot keep my biceps going!!!! They freaking rock at the beginning: I can feel the bicep head I am working on fill with blood and watch every contraction cause it to grow. But after a couple of sets, no matter which head I'm working, I they seem to lose steam.

I can switch to light weight high reps after 2 sets on each head and feel it again!
 
Meister said:
I too cannot keep my biceps going!!!! They freaking rock at the beginning: I can feel the bicep head I am working on fill with blood and watch every contraction cause it to grow. But after a couple of sets, no matter which head I'm working, I they seem to lose steam.

I can switch to light weight high reps after 2 sets on each head and feel it again!
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Well, it is re-assuring to know I'm not the only one at least, but now the real question is, does someone out there have a solution to this or any ideas, tricks, in for the knowledge my brotha's from otha Motha's!!!
 
Day 82 - 10/01/2011 - Chest & Calves

* OK, I worked out at a different gym today, they have me working at their new Nutrition store they just purchased here in Norcross, GA and it is in the same parking lot as an LA FITNESS, which is where I will be working out from here on (Job perk, they pay my gym membership).

Exercise 1: Hammer Strength Incline Press
Set 1 - 1 plate on each side for 25 reps
Set 2 - 1 plate on each side for 25 reps
Set 3 - 1 plate & a quarter on each side for 15 reps
Set 4 - 2 plates on each side for 12 reps
Set 5 - 2 plates & a quarter on each side for 9 reps
Set 6 - 2 plates on each side for 12 reps
Set 7 - 2 plates on each side for 10 reps
Set 8 - 2 plates on each side for 8 reps, immediately followed by 1 plate on each side for an additional 10 reps

Exercise 2: Incline Cable Flys
Set 1 - 25Lbs on each side for 15 reps
Set 2 - 25Lbs on each side for 15 reps
Set 3 - 25Lbs on each side for 13 reps
Set 4 - 25Lbs on each side for 12 reps

Exercise 3: Hammer Strength Decline Press
Set 1 - 2 plates on each side for 15 reps
Set 2 - 2 plates on each side for 14 reps
Set 3 - 2 plates on each side for 12 reps
Set 4 - 2 plates on each side for 10 reps, immediately followed by 1 plate on each side for an additional 9 reps

Exercise 4: Decline Cable Flys
Set 1 - 40Lbs on each side for 15 reps
Set 2 - 40Lbs on each side for 15 reps
Set 3 - 40Lbs on each side for 15 reps
Set 4 - 40Lbs on each side for 15 reps

Exercise 5: Hammer Strength Calf Machine (similar to how I did them on Hack Squat Machine at old gym)
Set 1 - 4 plates on each side for 25 reps (toes in)
Set 2 - 4 plates on each side for 25 reps (toes out)
Set 3 - 5 plates on each side for 20 reps (toes in)
Set 4 - 5 plates on each side for 18 reps (toes out)
Set 5 - 5 plates on each side for 17 reps (toes in)
Set 6 - 5 plates on each side for 15 reps (toes out)
Set 7 - 4 plates on each side for 20 reps (straight)
Set 8 - 4 plates on each side for 20 reps (straight)
* For time sake, I actually started doing my sets of calves between every set of chest starting with exercise 3, so basically I saved time and my workout was finished roughly the same time I finished exhausting my chest!

- This was an extremely fast workout, I mean I was by no means going super fast or getting winded between sets and still completed it in right around 45mins, but it was a strong workout, with some great calf burn, nice to use a new calf machine, even if the difference is only in my head and I had a really good Chest workout, The cable machine I was using for the incline and decline flys were different, so it definitely hit my upper and lower chest in a different way than I was used to, actually allowed me to use more weight per side than I'm used to, but hey, change is good and it felt good, also doing the Hammer Strength decline was different, my old gym didn't have one, which is why I always just did bodyweight decline push-ups to totally exhaust myself with the focus on my lower chest being less important than my upper chest, but this was a nice change, very happy with today's workout all around!

Diet: (Still out of my canned veggies and I have to work all day :( )
Meal 1 - VPX Whey Protein Drink (260 calories: 40g protein, 6g fat, 7g carbs) (post-workout)
Meal 2 - 6 egg whites/no yoke
Meal 3 - 8oz Chicken Breast
Meal 4 - Protein Bar or another Whey Protein Drink
Meal 5 - 2 scoops whey protein in water (pre-sleep)
2+ Gallons of water with BCAA's throughout the day
 
Dude, you need to quit goofing off. When are you going to get serious with your training and diet? I mean come on???


:lol:


A true inspiration and warrior. I'm still decided what to be for Halloween....

How's that hammy feeling?
 
morry said:
Dude, you need to quit goofing off. When are you going to get serious with your training and diet? I mean come on???


:lol:


A true inspiration and warrior. I'm still decided what to be for Halloween....

How's that hammy feeling?
Click to expand...

Hammy feels great, was pretty damn unbearable there for a minute, but it feels fine, lasted like 2 days! Low Back is still sore though, I'm doing cardio all next week regardless, but not 100% for sure, no biggy, just lifting really specific, really careful and high reps anyway, you know me an my volume, I mean nothing I am doing in the gym is aggravating it, just usually feel it when I wake up in the morning until around mid-day, like it needs to warm up or something!

Dude, Awesome that you decided to go to Wild Bills with us on Halloween, you know the wife will be there, Matt always comes, it will be a good time, we just need to figure out a kick-a$$ costume for ya... I could hook you up with my Make-up artist chica & you could go as "The God of War" you could pull that off very nicely!!!

Check this guy out, she could do this for you, and you are way bigger & leaner than this guy, look closely, it is the paint-job making him look leaner than he is, with your body, this would be an easy paint-job for her, seriously!
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Here are a bunch of different super-hero paint-jobs that would all look awesome with your build...

SUPERMAN...
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THE PUNISHER...
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THE HULK...
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GREEN LANTERN...
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Seriously, I know this guy looks GAY, but on the right physique this would be a Kick-A$$ paint-job!!!

CAPTAIN AMERICA...
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Damn!!! Too many choices.
 
I like the God of War make-up job. Looks really cool.
 
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