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ScottyDoc's.... Transformer's Quest for PRIME!!!

Saturday - 05/12/2012 - Biceps & Triceps

Exercise 1: SUPER-SET French Bar Bicep Curls (close grip) with lying dumbbell tricep extensions (kind of like skull crushers but with dumbbells)
Set 1 - 30Lbs for 25 reps biceps, followed by 20Lbs each hand for 20 reps triceps
Set 2 - 40Lbs for 20 reps, followed by 25Lbs each hand for 25 reps tricpes
Set 3 - 50Lbs for 15 reps, followed by 30Lbs each hand for 11 reps (shoulder pinching)
Set 4 - 60Lbs for 12 reps, followed by 25 reps each hand for 25 reps
Set 5 - 50Lbs for 13 reps, followed by 40Lbs for 4 reps, followed by 30Lbs for 6 reps (burn baby)... followed by 30Lbs for 10 reps triceps, followed by 25Lbs for 7 reps triceps, followed by 20Lbs for 5 reps triceps, followed by 15Lbs for 6 reps triceps... OK so my skin turned green and I ripped right through my shirt and... OK just day-dreaming through the screaming muscle pumps, sorry, I'm back to reality!

Exercise 2: SUPER-SET Cable Rope Hammer Curls with Cable Rope Tricep Press Downs
Set 1 - 60Lbs for 16 reps curls followed by 80Lbs for 20 reps triceps
Set 2 - 60Lbs for 13 reps curls followed by 80Lbs for 20 reps triceps
Set 3 - 50Lbs for 15 reps curls followed by 80Lbs for 18 reps triceps
Set 4 - 50Lbs for 14 reps curls followed by 80Lbs for 15 reps triceps

Exercise 3: SUPER-SET Double Bicep Flex against Cable Resistance with Single Arm Cable Tricep Kick Backs
Set 1 - 20Lbs for 20 reps biceps (can't go heavier, pinches shoulder), followed by 30Lbs for 15 reps triceps
Set 2 - 20Lbs for 20 reps biceps, followed by 30Lbs for 15 reps triceps
Set 3 - 20Lbs for 20 reps biceps, followed by 30Lbs for 12 reps triceps
Set 4 - 20Lbs for 20 reps biceps, followed by 20 Lbs for 16 reps triceps

Exercise 4: SUPER-TRI-SET Oblique Crunches with Hanging Leg Raises with Seated Calf Raises
Set 1 - 25 reps oblique crunches each side (no weight), followed by 30 hanging leg raises side to side then 15 straight up middle, followed by 5 plates on each side for 25 reps calf raises (toes in)
Set 2 - 25 reps oblique crunches each side (no weight), followed by 30 hanging leg raises side to side then 15 straight up middle, followed by 5 plates on each side for 25 reps calf raises (toes out)
Set 3 - 25 reps oblique crunches each side (no weight), followed by 30 hanging leg raises side to side then 10 straight up middle, followed by 5 plates on each side for 25 reps calf raises (toes in)
Set 4 - 25 reps oblique crunches each side (no weight), followed by 20 hanging leg raises side to side then 10 straight up middle, followed by 5 plates on each side for 25 reps calf raises (toes out)
Set 5 - 5 plates on each side for 25 reps calf raises (toes in)
Set 6 - 5 plates on each side for 25 reps calf raises (toes out)

- I completed this workout in approximately 40 minutes, I was too tired to do cardio after, but I did go from sauna to pool (back and forth) for about 45mins before I showered and went home to get ready for work tonight.

Diet: Continues to be pretty damn flawless!!!
Meal 1 - 12oz fat free cottage cheese + 2 scoops whey isolate
Meal 2 - 6 egg whites + 1 yoke + 1 can spinach
Meal 3 - OH YEAH Protein Bar (30g protein)
Meal 4 - 8oz Baked Chx Breast + can of green beans
Meal 5 - 16oz Baked Chx Breast + 16oz shredded cabbage + 3 TBspn Olive Oil + Balsamic Vinegar + Tony Seasoning (AL's Cajun Salad)
* 1 Gallon of Water all day
 
Nice workout Scotty! I love super setting bi's and tris....talk about pumps!!
 
Great update man, that workout must have had you ripped!
 
Good stuff as always Al!
 
Fug Al.. just reading your workouts makes me tired haha Great work 8Lbs in a week i'm jelly, so far i am down to 235 from 243! :D
 
Update Time....
I am down another 5Lbs,
so I am down a total of 13Lbs
so down from my original 243Lbs down to my current 230Lbs!!!
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Coming along on schedule and as expected!!!​
 
Everything looks leaner, great job Al!
 
Nice eye....lol


Seriously though....are those ABS I see? Wow they are peeking out nice! Great progress!!
 
superbeast668 said:
Dude great progress. See your heads healing nice too...
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Yeah, wish I could just explain it one time like I was able to do here on the forum, I am sick and tired of saying, "NO... I did not get into a fight, no one kicked my A$$, it was a wall I tell ya!!!" Then ya get the people who don't believe you, my soon to be ex-wife is Latina and she has been violent in the past (left marks) and my FINAFLEX bosses when they say it think it was her, but it is not, I swear, I would tell people, anyway, it will heal soon enough, just tired of explaining myself, LoL!
 
ScottyDoc said:
Yeah, wish I could just explain it one time like I was able to do here on the forum, I am sick and tired of saying, "NO... I did not get into a fight, no one kicked my A$$, it was a wall I tell ya!!!" Then ya get the people who don't believe you, my soon to be ex-wife is Latina and she has been violent in the past (left marks) and my FINAFLEX bosses when they say it think it was her, but it is not, I swear, I would tell people, anyway, it will heal soon enough, just tired of explaining myself, LoL!
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wait... you got beat up by your wife?
 
ScottyDoc said:
Yeah, wish I could just explain it one time like I was able to do here on the forum, I am sick and tired of saying, "NO... I did not get into a fight, no one kicked my A$$, it was a wall I tell ya!!!" Then ya get the people who don't believe you, my soon to be ex-wife is Latina and she has been violent in the past (left marks) and my FINAFLEX bosses when they say it think it was her, but it is not, I swear, I would tell people, anyway, it will heal soon enough, just tired of explaining myself, LoL!
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Getting a divorce :(? Sorry to hear that bro.
 
Nice pics bro!! Looking like some real good progress!
 
Yah Al gets biggest transformation this week and he puts preasure on Chris.... :)
 
DreamWeaver said:
Yah Al gets biggest transformation this week and he puts preasure on Chris.... :)
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No doubt there is a little pressure. However this week I will be coming in leaner for sure, last week was a builder. Not sure if I will be able to drop what he did here though...
 
MrKleen73 said:
No doubt there is a little pressure. However this week I will be coming in leaner for sure, last week was a builder. Not sure if I will be able to drop what he did here though...
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Yah it's nuts, but gives you ideas.. see what he's doing is throwing caution to the wind and doing whatever it takes to lose weight. He is relying on the anabolics to keep his mass and it seems to be working despite the rate he is losing weight. Now remember he was damn big to begin with so he was well prepared beforehand for this scenario.... 230 is still fuggin huge given that he has gotten so lean. I am thinking if I add in extra cardio I don't have to worry too much about muscle loss, especially if it's just a few 20 minute high intensity sessions here and there. The only reason I would do this is cuz of the time constraints. Seems to be working for him so ...

Oh I am going to be hitting the gym angry today... fuggin fuggers tryin to dupe me :) Doug Smash!!!! hey did everybody see that movie, if you haven't go see it... magnificent... eat lots of popcorm :)
 
DreamWeaver said:
Yah it's nuts, but gives you ideas.. see what he's doing is throwing caution to the wind and doing whatever it takes to lose weight. He is relying on the anabolics to keep his mass and it seems to be working despite the rate he is losing weight. Now remember he was damn big to begin with so he was well prepared beforehand for this scenario.... 230 is still fuggin huge given that he has gotten so lean. I am thinking if I add in extra cardio I don't have to worry too much about muscle loss, especially if it's just a few 20 minute high intensity sessions here and there. The only reason I would do this is cuz of the time constraints. Seems to be working for him so ...

Oh I am going to be hitting the gym angry today... fuggin fuggers tryin to dupe me :) Doug Smash!!!! hey did everybody see that movie, if you haven't go see it... magnificent... eat lots of popcorm :)
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Eat lots of popcorn huh? LMAO! I will go see that bad boy in a few weeks. Just before they stop showing it in 3D. We have already discussed my short fuse when it comes to movies and people being inconsiderate.
 
Guess who's back for another log... Kleen's Queen! Come give her your support.

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Hey al- was wondering why u opt to do slow steady cardio versus hiit for fat loss.. I have done hiit for about 5 years now and honestly il only 23 but i did it for 5 days a week for 2 years then 4 for 2.. Past year I've cut to 3, sometimes twice a week.. Just cNt handle the stress and pain.. But do u believe hiit to be superior to steady? Or as long as you're burning the cals there's no true difference? Thanks!
 
chedapalooza said:
Hey al- was wondering why u opt to do slow steady cardio versus hiit for fat loss.. I have done hiit for about 5 years now and honestly il only 23 but i did it for 5 days a week for 2 years then 4 for 2.. Past year I've cut to 3, sometimes twice a week.. Just cNt handle the stress and pain.. But do u believe hiit to be superior to steady? Or as long as you're burning the cals there's no true difference? Thanks!
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I look at the Pro's and try to imitate what they do and what I have been taught by a former Pro! Preserve muscle at all cost, by lifting in the morning when I am full of carbs (pre & post workout meals have oatmeal) then carb deplete all day and at the end of the day, spike my thermogenic factor and raise my heart rate up at a slow, but long/sufficient time frame to burn calories without sacrificing precious muscle! I mean if it works for the Pros, then why won't it work for me, is how I have always done it (well since the past 6yrs) and it truly does work well and works for anyone and everyone. If you it does not work, then you are not doing it exact, plain and simple, because if followed strict there is no way for it not to work!!!
 
Monday - 05/14/2012 - Slept in (my body needed it)

* I will make up for today by training Biceps with Back and Triceps with Chest

- I still did my 1hr of cardio after work at 8:00pm on the treadmill at 15.0 degree incline and 3.5mph, sweat my balls off, then went and chilled by moving from the Sauna to the pool (back & forth) for about 45mins before showering, going home, eating and going to bed!

Diet:
Meal 1 - 2 scoops of whey isolate + 10oz of Fat Free Plain Greek Yogurt (23g Protein/serving)
Meal 2 - Oh Yeah Protein Bar (30g protein)
Meal 3 - 6 egg whites + 1 yoke + 1 can of spinach
Meal 4 - 8oz Baked Chx + 1 can of green beans
Meal 5 - 2 scoops of whey isolate + 12oz Fat Free Cottage Chz
- 2 gallons of water all day.
 
ScottyDoc said:

I look at the Pro's and try to imitate what they do and what I have been taught by a former Pro! Preserve muscle at all cost, by lifting in the morning when I am full of carbs (pre & post workout meals have oatmeal) then carb deplete all day and at the end of the day, spike my thermogenic factor and raise my heart rate up at a slow, but long/sufficient time frame to burn calories without sacrificing precious muscle! I mean if it works for the Pros, then why won't it work for me, is how I have always done it (well since the past 6yrs) and it truly does work well and works for anyone and everyone. If you it does not work, then you are not doing it exact, plain and simple, because if followed strict there is no way for it not to work!!!
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So steroids?? Lol jk

No you make great points. I've been following a similar plan the past week n a half n mist admit I have Gaines 2-3 pounds with LITTLE bf accum. Not none, but little. And admittedly not working as hard or eating as clean as I can or should.

Sorry if I hijacked but your recent PIcs and methods have me rethinking my less than successful ways!
 
Tuesday - 05/15/2012 - Shoulders, Traps, & Calves

Exercise 1: Hammer Strength Military Press
Set 1 - Zero plates for 30 reps
Set 2 - 25Lbs each side for 25 reps
Set 3 - 45Lbs each side for 25 reps
Set 4 - 70Lbs each side for 20 reps
Set 5 - 90Lbs each side for 12 reps
Set 6 - 70Lbs each side for 17 reps
Set 7 - 45Lbs each side for 25 reps

Exercise 2: Dumbbell Lateral Raises
Set 1 - 5 Lbs each hand for 25 reps
Set 2 - 7.5 Lbs each hand for 25 reps
Set 3 - 10 Lbs each hand for 20 reps
Set 4 - 15 Lbs each hand for 12 reps (was pinching shoulder)
Set 5 - 10 Lbs each hand for 20 reps

Exercise 3: Dumbbell Rear Delt Flys
Set 1 - 20 Lbs for 25 reps
Set 2 - 25 Lbs for 25 reps
Set 3 - 30 Lbs for 20 reps
Set 4 - 30 Lbs for 20 reps
Set 5 - 25 Lbs for 20 reps

Exercise 4: Super-Set Dumbbell Military Press with Shrugs (shrug machine)
Set 1 - 30Lbs each hand for 25 reps Military Press followed by 3 plates on each side Shrugs facing forward for 30 reps
Set 2 - 30Lbs each hand for 25 reps Military Press followed by 3 plates on each side Shrugs facing backward for 30 reps
Set 3 - 30Lbs each hand for 25 reps Military Press followed by 3 plates on each side Shrugs facing forward for 30 reps
Set 4 - 30Lbs each hand for 25 reps Military Press followed by 3 plates on each side Shrugs facing backward for 30 reps

Exercise 5: Standing Calf Presses
Set 1 - 300Lbs for 25 reps (toes in)
Set 2 - 300Lbs for 25 reps (toes out)
Set 3 - 300Lbs for 20 reps (toes in)
Set 4 - 300Lbs for 20 reps (toes out)
Set 5 - 270Lbs for 23 reps (toes in)
Set 6 - 270Lbs for 21 reps (toes out)

- I finished that workout in exactly 1hr and will do my entire one hour of cardio in a matter of 1hr when I get off of work at 8:00pm tonight. 1hr on the treadmill at 15 degree incline and 3.5mph, so burn baby!!!

Diet:
Meal 1 - 2 scoops of whey isolate + 2/3 cup of raw oatmeal (pre-workout)
Meal 2 - 2 scoops of whey isolate + 3/4 cup of raw oatmeal (post-workout)
Meal 3 - 7 egg whites + 1 yoke + 1 can of spinach
Meal 4 - Oh Yeah Bar + 8oz Baked Chx + 1 can of green beans
Meal 5 - 2 Ostrims sticks + 1 can of green beans
Meal 6 - 2 scoops of whey isolate + 12oz fat free cottage chz
- 2+ gallons of water all day long
 
awesome workout man... that workload would probably kill me lol.

Good job in keeping the diet too!

Looking for great things to happen this week.
 
ScottyDoc said:
I look at the Pro's and try to imitate what they do and what I have been taught by a former Pro! Preserve muscle at all cost, by lifting in the morning when I am full of carbs (pre & post workout meals have oatmeal) then carb deplete all day and at the end of the day, spike my thermogenic factor and raise my heart rate up at a slow, but long/sufficient time frame to burn calories without sacrificing precious muscle! I mean if it works for the Pros, then why won't it work for me, is how I have always done it (well since the past 6yrs) and it truly does work well and works for anyone and everyone. If you it does not work, then you are not doing it exact, plain and simple, because if followed strict there is no way for it not to work!!!
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Yah Clen T3 and the fact that they are probably using Winnie and god knows what else does not make them very good test subjects for what works and what doesn't. I am sure some pros really are on top of their game, you can see that some use good form in their workouts but many do not. Drugs really skew things... That being said I think there is a good case to be made for both short intensive cardio like sprints or interval trraining and longer periods done less intensely. Now you can exercise too long and lose muscle ie. marathon runners, you will notice that the longer the duration of an event the less muscle on the athlete. An hour of low intensity cardio will probably not be catabolic though.

At the rate Al is losing though, if he wasn't using anabolics I believe he would be losing muscle. Al knows these products and he knows he can push it when on them. I am still a bit leary of going that fast but I have stepped up my game adding in some more cardio and keeping my 5k walks very brisk. I cleaned up my diet a bit more also. I don't think I will lose 5 lbs a week but it's say a happy medium between Als fast pace and my slow pace. If it works form him it should for me, after all I am using the same products.
 
HIIT and Steady State both have their place. However in the end several studies have proven that over a 24 hour period they burn the same amount of fat when performed at the same time of day and for the same amount of calories. If you have limited time then HIIT is your friend, just take some aminos if you are worried about catabolism during. Steady State is much less likely to cause a cortisol release. However there is also a beneficial hormonal rebound from the cortisol during exercise. It all comes down to personal preference, reason for doing it, and if it conveniently fits into your schedule. I will say that in general someone doing HIIT will be in much better condition, but that does not mean the final physical appearance will be any better. That being said 3-4 HIIT sessions a week is pretty intense and unless short ones following your weights probably just too much. I prefer to do some of all three types of cardio myself. HIIT, MIIT, and Steady State Cardio and switch them around at will.
 
Like Kleen, I do both HIIT and steady state. I've been incorporating some metabolic training for cardio burn as well.
 
chedapalooza said:
Good stuff Kleen n volcom
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Agreed... Good $hit, Love me some Knowledge!!! I should not have stated so bluntly which one is better than the other, different strokes for different fokes and I really like the coming back a 2nd time and doing the 1hr of slow burn, works very well for me and does not leave me feeling weak and depleted every day and all day, when I push the cardio envelope harder but for a shorter period of time, it appears I get more exhausted/depleted and burn less fat, again, how I feel it is affecting me, cannot speak for everyone... Perfect example is the difference between an ectomorph and a endomorph, their diets need to be almost polar opposites, but in order for both the achieve the same desired result... Mesomorph, well diet and exercise work differently on different people as much as nutrition, right? Again... my personal opinion, all opinions appreciated and welcome here!
 
ScottyDoc said:
Agreed... Good $hit, Love me some Knowledge!!! I should not have stated so bluntly which one is better than the other, different strokes for different fokes and I really like the coming back a 2nd time and doing the 1hr of slow burn, works very well for me and does not leave me feeling weak and depleted every day and all day, when I push the cardio envelope harder but for a shorter period of time, it appears I get more exhausted/depleted and burn less fat, again, how I feel it is affecting me, cannot speak for everyone... Perfect example is the difference between an ectomorph and a endomorph, their diets need to be almost polar opposites, but in order for both the achieve the same desired result... Mesomorph, well diet and exercise work differently on different people as much as nutrition, right? Again... my personal opinion, all opinions appreciated and welcome here!
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Couldnt have said it better...
 
superbeast668 said:
Couldnt have said it better...
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Oh I could have but I will let him have this victory since I am not going to let him win this challenge.

Super, every time I look at that new Avi I think Randy Couture is taking a picture of me.
 
MrKleen73 said:
Oh I could have but I will let him have this victory since I am not going to let him win this challenge.

Super, every time I look at that new Avi I think Randy Couture is taking a picture of me.
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Ill take that as a compliment.. hes one bad mother fugger...
 
Wednesday - 05/16/2012 - Back & Abs

Exercise 1: Cable Lat Pull Downs (wide grip)
Set 1 - 100Lbs for 25 reps
Set 2 - 120Lbs for 25 reps
Set 3 - 140Lbs for 25 reps
Set 4 - 160Lbs for 20 reps
Set 5 - 180Lbs for 15 reps
Set 6 - 160Lbs for 20 reps
* Shoulder feeling good today, if it does not pinch, I'm gonna push it a little...

Exercise 2: Seated Cable Rows (close grip)
Set 1 - 150Lbs for 25 reps
Set 2 - 170Lbs for 20 reps
Set 3 - 190Lbs for 18 reps
Set 4 - 210Lbs for 15 reps
Set 5 - 210Lbs for 15 reps
Set 6 - 190Lbs for 15 reps

Exercise 3: Super-Set Hammer Strength Overhanded High Lat Row with Hammer Strength Underhanded Low Lat Row
Set 1 - 2 plates on each side for 15 reps high row followed by 2 plates on each side for 15 reps high row
Set 2 - 1 plate & a quarter each side for 20 reps high row followed by 1 plate & a quarter each side for 17 reps low row
Set 3 - 1 plate & a quarter each side for 18 reps high row followed by 1 plate & a quarter each side for 15 reps low row
Set 4 - 1 plate & a quarter each side for 15 reps high row followed by 1 plate & a quarter each side for 15 reps low row
* I got light for a reason, I wanted to pick up the pace, took less rest between super-sets, plus I was getting tired and burnt out...

Exercise 4: Incline side to side Crunches (no weight)
Set 1 - 30 reps going side to side (15 reps per side) followed by 15 reps straight up
Set 2 - 30 reps going side to side (15 reps per side) followed by 15 reps straight up
Set 3 - 26 reps going side to side (15 reps per side) followed by 10 reps straight up
Set 4 - 20 reps going side to side (15 reps per side) followed by 10 reps straight up

- I finished this entire workout, Abs included, in 50 minutes. I wanted to comment a little more on my number of sets for back, I think that was excessive even for me, I just wanted to take it slow and step up the weights very slowly due to my injury and not rush anything, but in my defense, it felt awesome and as my glycogen/energy levels depleted I lowered the weight and sped up to pace to finish in my "Golden Hour!" No cardio tonight, got a blister on my foot and I've been feeling a little too carb depleted (weak/head-achey), so I'm skipping cardio tonight and I'm going to eat a little carbs, have an ex-girlfriend who is willing to meet me for sushi (ahh sweet perfection) good clean carbs with some raw fish!

Diet:
Meal 1 - 2 scoops whey isolate + 2/3 cup raw oatmeal (pre-workout)
Meal 2 - 2 scoops whey isolate + 3/4 cup raw oatmeal (post-workout)
Meal 3 - 6 egg whites + 1 yoke + 1 can spinach
Meal 4 - 8oz Baked Chx + Green Beans
Meal 5 - 1 Oh Yeah Bar + an Ostrim jerky stick
Meal 6 - A Butt-Load of Sushi!!!
- Over 2 gallons of water...
 
Gross now way I would eat my sushi out of a butt!
 
superbeast668 said:
Depends on what the butt looks like ....
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Nah no need to have sushi from there, in that situation there is always an all you can eat fish place just around the bend...
 
MrKleen73 said:
Nah no need to have sushi from there, in that situation there is always an all you can eat fish place just around the bend...
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Bahahahaha ROFLMAO!!!!
 
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