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

what do you have against brown wing anyways? drives them more nuts than going to the all you can eat tuna bar.
 
MrKleen73 said:
Then again I imagine that sushi spot makes one hell of a tossed salad.
Click to expand...

Only the best Kleen, you would know a good tossed salad when you have one, your an old Pro!!!
 
ScottyDoc said:
Only the best Kleen, you would know a good tossed salad when you have one, your an old Pro!!!
Click to expand...

I know but you told me I couldn't sit on your face any more remember?
 
superbeast668 said:
what do you have against brown wing anyways? drives them more nuts than going to the all you can eat tuna bar.
Click to expand...

Nothing against it all, just not my food preference. ;)
 
Thursday - 05/17/2012 - Legs & Calves

Exercise 1: Leg Press
Set 1 - 2 plates on each side for 25 reps
Set 2 - 4 plates on each side for 25 reps
Set 3 - 6 plates on each side for 25 reps
Set 4 - 8 plates on each side for 20 reps
Set 5 - 10 plates on each side for 15 reps
Set 6 - 12 plates on each side for 15 reps
Set 7 - 12 plates on each side for 15 reps
Set 8 - 12 plates on each side for 10 reps
Set 9 - Widow-Maker-Drop-Sac, I mean set! 12 plates for 15 reps, strip 2 plates from each side for another 10 reps, strip 2 plates off each side for an additional 10 reps, strip 2 plates off each side for a final 5 reps.... pause.... Puke... Stand, put my weights up like a Gentleman!

Exercise 2: Seated Calf Presses
Set 1 - 5 plates each side for 30 reps (toes in)
Set 2 - 5 plates each side for 30 reps (toes out)
Set 3 - 5 plates each side for 25 reps (toes in)
Set 4 - 5 plates each side for 25 reps (toes out)
Set 5 - 4 plates each side for 30 reps (toes straight)
Set 6 - 4 plates each side for 27 reps (toes straight)

* OK, my Leg part of the workout only took 40 minutes, but I took a whole 15 minute break/breather before doing my calf part of the work out (which took 15 minutes) so technically I worked out for 55 minutes, but if you consider the 15 minute break between legs and calves I took 1hr & 10 minutes, and ya know what, I DON'T GIVE A FUGGGG, my body needed that break, LoL! It is currently 3:15pm and I get off of work at 8:00pm, I will go back to do my cardio today, slow and steady burn as always, 1hr treadmill, 15 degree incline at 3.5 mph.

Diet:
Meal 1 - 12oz Plain Greek Yogurt (I think fat free, forgot, leanest one they got for sure) + 2 scoops of whey isolate
Meal 2 - Oh Yeah Protein bar (pre-workout)
Meal 3 - Labrada Lean Body RTD (40g protein) (post-workout)
Meal 4 - 6 Egg whites + 1 yoke + 1 can green beans
Meal 5 - 8oz Baked Chx Breast + 1 can spinach
Meal 6 - 12oz Fat Free Cottage Chz + 2 scoops whey isolate
- 2 gallons of water!
 
Nice work I wish I could slay some weights right now but since the tendons are bitching it is time for more conditioning based workouts right now.
 
ScottyDoc said:
Thursday - 05/17/2012 - Legs & Calves

Exercise 1: Leg Press
Set 1 - 2 plates on each side for 25 reps
Set 2 - 4 plates on each side for 25 reps
Set 3 - 6 plates on each side for 25 reps
Set 4 - 8 plates on each side for 20 reps
Set 5 - 10 plates on each side for 15 reps
Set 6 - 12 plates on each side for 15 reps
Set 7 - 12 plates on each side for 15 reps
Set 8 - 12 plates on each side for 10 reps
Set 9 - Widow-Maker-Drop-Sac, I mean set! 12 plates for 15 reps, strip 2 plates from each side for another 10 reps, strip 2 plates off each side for an additional 10 reps, strip 2 plates off each side for a final 5 reps.... pause.... Puke... Stand, put my weights up like a Gentleman!

Exercise 2: Seated Calf Presses
Set 1 - 5 plates each side for 30 reps (toes in)
Set 2 - 5 plates each side for 30 reps (toes out)
Set 3 - 5 plates each side for 25 reps (toes in)
Set 4 - 5 plates each side for 25 reps (toes out)
Set 5 - 4 plates each side for 30 reps (toes straight)
Set 6 - 4 plates each side for 27 reps (toes straight)

* OK, my Leg part of the workout only took 40 minutes, but I took a whole 15 minute break/breather before doing my calf part of the work out (which took 15 minutes) so technically I worked out for 55 minutes, but if you consider the 15 minute break between legs and calves I took 1hr & 10 minutes, and ya know what, I DON'T GIVE A FUGGGG, my body needed that break, LoL! It is currently 3:15pm and I get off of work at 8:00pm, I will go back to do my cardio today, slow and steady burn as always, 1hr treadmill, 15 degree incline at 3.5 mph.

Diet:
Meal 1 - 12oz Plain Greek Yogurt (I think fat free, forgot, leanest one they got for sure) + 2 scoops of whey isolate
Meal 2 - Oh Yeah Protein bar (pre-workout)
Meal 3 - Labrada Lean Body RTD (40g protein) (post-workout)
Meal 4 - 6 Egg whites + 1 yoke + 1 can green beans
Meal 5 - 8oz Baked Chx Breast + 1 can spinach
Meal 6 - 12oz Fat Free Cottage Chz + 2 scoops whey isolate
- 2 gallons of water!
Click to expand...

Nice... that makes two of us that wont be walking tomorrow and youre the only one who did legs. That sh!ts got my legs all jacked up just reading it .
 
Found my way - should have been here sorry, so apologize for my absence, Al :hug: - so if y'all move over and let me have a small space :rofl:

ANyways, definite difference in the last pics than your "starting" ones.

And the clean diet all the time - you guys almost make me ashamed I made chocolate peanut butter balls today and proceeded to eat them as well (with some other things), LOL...Although, that said, doing ok 5-6 days a week re nutrition now, so that for me IS an improvement.

Right, back on focus - all's looking good so far. Making me look forward to getting in the gym tomorrow to kick :buttkick:

~Rosie~
 
MrKleen73 said:
Nice work I wish I could slay some weights right now but since the tendons are bitching it is time for more conditioning based workouts right now.
Click to expand...

Hah! while you fuggers are lickin your wouds, I am kickin azz, maybe there is hope!!
 
Yeah, don't let the wounds fool you Old Fugger. Daddy Kleen can still be in pain and lay the smacketh down! The program I am on will get me exactly where I need to be in more than one way. I just happen to want to lift heavy right now and can't.
 
ScottyDoc said:
While Kleen tossed his own salad (his favorite brand)!!!
Click to expand...

Are you implying that my head is up my ass? Let's be honest again, if I could toss my own salad don't you think I would get stuck at my steak buffet first and in that case do you really think I would have much need to leave the house.

TOO FAR? :dunno::dunno::dunno:
 
MrKleen73 said:
Are you implying that my head is up my ass? Let's be honest again, if I could toss my own salad don't you think I would get stuck at my steak buffet first and in that case do you really think I would have much need to leave the house.

TOO FAR? :dunno::dunno::dunno:
Click to expand...

You can get a good look at a tbone by sticking your head up a butchers ass but woildnt you rather take the bulls word on it?
 
superbeast668 said:
You can get a good look at a tbone by sticking your head up a butchers ass but woildnt you rather take the bulls word on it?
Click to expand...

Ha! Black Sheep right?
 
MrKleen73 said:
Yeah, don't let the wounds fool you Old Fugger. Daddy Kleen can still be in pain and lay the smacketh down! The program I am on will get me exactly where I need to be in more than one way. I just happen to want to lift heavy right now and can't.
Click to expand...

Can't catch a fuggin break :(
 
superbeast668 said:
Tommy boy. Seemed fitting here lol
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I realized that right after I posted it. Of course his movies were awesome but they kind of run together sometimes.
DreamWeaver said:
Can't catch a fuggin break :(
Click to expand...
You don't need a break you old pro you! I don't get to do this contest exactly the way I want too but I can still be effective in it by working smart. However what I thought would happen is happening now. Everyone who just started their cycles are making some jumps in size and my size gains are slowing down considerably. I put on 10 lbs last week but we all know a good amount of that was water based. So while you all are still gaining beginner gains I have to start really ripping up what I already have. Not saying I won't gain some off the addition of EPIVAR and Stano. I am sure I will just not sure if it will be as noticeable or large jump.
 
MrKleen73 said:
Yeah, don't let the wounds fool you Old Fugger. Daddy Kleen can still be in pain and lay the smacketh down! The program I am on will get me exactly where I need to be in more than one way. I just happen to want to lift heavy right now and can't.
Click to expand...

^^^Agreed^^^ I may be hurting (left shoulder) as well, but where I lack in weight, I sure make up for it in reps and intensity!!!
 
ScottyDoc said:
^^^Agreed^^^ I may be hurting (left shoulder) as well, but where I lack in weight, I sure make up for it in reps and intensity!!!
Click to expand...

Yah my shoulder is probably around 90% but my strenght is going up. I have another massage on Monday it's gonna hurt this time...but will loosen me up so I can create more carnage :)
 
Friday - 05/18/2012 - Chest & Abs

Exercise 1: Hammer Strength Incline Chest Press
Set 1 - zero weight for 50 reps
Set 2 - 25Lbs each side for 25 reps
Set 3 - 45Lbs each side for 25 reps
Set 4 - 70Lbs each side for 18 reps
Set 5 - 70Lbs each side for 11 reps (pinching)
Set 6 - I put 3 x 25's on each side and did 10 reps, took a 25 off each side and did 10 reps, took another 25 off each side and did 10 reps, then with no weight I did an additional 50 reps.

Exercise 2: Incline Cable Flys
Set 1 - 20Lbs for 20 reps
Set 2 - 20Lbs for 18 reps
Set 3 - 20Lbs for 15 reps
Set 4 - 20Lbs for 15 reps

Exercise 3: Decline Cable Flys
Set 1 - 30Lbs for 20 reps
Set 2 - 30Lbs for 20 reps
Set 3 - 30Lbs for 20 reps
Set 4 - 30Lbs for 20 reps

Exercise 4: OK, so I totally intended on just doing the Hammer Strength Iso-Wide Chest presses, but it hurt too bad when I just tried it with a 25Lb on each side, so I decided to do it anyway, but with no weight as a sort of stretch and motion, but was still squeezing and flexing my chest as I was pressing, anyway I made it a circuit with my Abs & Obliques.
Circuit 1:
- Wide Chest (no weight) for 50 reps
- lateral oblique crunches (no weight) 30 reps each side
- hanging leg crunches (no weight) 50 reps
Circuit 2:
- Wide Chest (no weight) for 50 reps
- lateral oblique crunches (no weight) 25 reps each side
- hanging leg crunches (no weight) 40 reps
Circuit 3:
- Wide Chest (no weight) for 50 reps
- lateral oblique crunches (no weight) 25 reps each side
- hanging leg crunches (no weight) 40 reps
Circuit 4:
- Wide Chest (no weight) for 50 reps
- lateral oblique crunches (no weight) 25 reps each side
- hanging leg crunches (no weight) 35 reps

* Wow, so I know most of you are saying that was too much, but it honestly was not, I had a great pump and just remember how light I was going, chest exercises hurt my shoulder (L) more than shoulder exercises do, I'm just be careful and cautious as to not get injured again, but do my absolute best to make up for the lack of weight with intensity and reps, not to mention I think in a lot of cases those weight-less reps are really good stretches and joint motion for that (L) shoulder. Anyway, as always I finished in just under an hour 55 minutes, so I stayed within my "Golden Hour." I am going to go back tonight and do my hour of cardio as usual 1hr on the treadmill at 15 degree incline and 3.5mph.

Diet:
Meal 1 - Oh Yeah Protein Bar (post-workout) * I was in a rush this morning and I forgot to eat, LoL
Meal 2 - 6 egg whites + 1 yoke + 1 can of spinach
Meal 3 - 8oz Baked Chx + 1 can of green beans
Meal 4 - 6 egg whites + 1 yoke + 1 can of spinach
Meal 5 - 2 Baked Chx Breasts + 16oz cabbage + 3 TBLspn Olive Oil + Seasonings + Balsamic Vinegar
 
Nice work as usual bro, I'm so pissed I haven't been able to dedicate more time to cardio (following in your footsteps), but the pup is demanding lol. I know you are loving those Oh Yeah Bars they have to be heavenly with your strict diet. I was in a Caramel Cookie Crunch groove for a awhile...buying them by the box, but ya know gets expensive after a while...so damn good though.
 
TurningGreen said:
Nice work as usual bro, I'm so pissed I haven't been able to dedicate more time to cardio (following in your footsteps), but the pup is demanding lol. I know you are loving those Oh Yeah Bars they have to be heavenly with your strict diet. I was in a Caramel Cookie Crunch groove for a awhile...buying them by the box, but ya know gets expensive after a while...so damn good though.
Click to expand...

Working at one of the Nutrition store that FINAFLEX owns, they allow me like two (small) items per day (full work shift, not like I can come in on my day off, LoL), two bars, or two drinks, or a bar and a drink kind of thing. But yes, to answer or comment back, those Oh Yeah bars are like my cheat or sweet meal of the day, I always try to keep it before mid-day so I have time to burn off the excess carbs & fat, but if that is the worst I do, I can live with that, my body has responded perfectly before eating one bar per day!

My two favorite flavors are:

- Almond Fudge Brownie
[TABLE="width: 290"]
[TR]
[TH="align: left"]Amount Per Serving[/TH]
[TH="align: right"]% Daily Value[/TH]
[/TR]
[TR]
[TD="align: left"]Calories 350[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"]Calories From Fat 120[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"]Total Fat 13g[/TD]
[TD="align: right"]20%[/TD]
[/TR]
[TR]
[TD="align: left"] Saturated Fat 5g[/TD]
[TD="align: right"]25%[/TD]
[/TR]
[TR]
[TD="align: left"] Trans Fat 0g[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"] Polyunsaturated Fat 2g[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"] Monounsaturated Fat 3g[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"]Cholesterol 5mg[/TD]
[TD="align: right"]1%[/TD]
[/TR]
[TR]
[TD="align: left"]Sodium 90mg[/TD]
[TD="align: right"]4%[/TD]
[/TR]
[TR]
[TD="align: left"]Potassium 170mg[/TD]
[TD="align: right"]5%[/TD]
[/TR]
[TR]
[TD="align: left"]Total Carbohydrates 27g[/TD]
[TD="align: right"]9%[/TD]
[/TR]
[TR]
[TD="align: left"] Dietary Fiber 4g[/TD]
[TD="align: right"]15%[/TD]
[/TR]
[TR]
[TD="align: left"] Sugars 8g[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"] Sugar Alcohol 13g[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"]Protein 30g[/TD]
[TD="align: right"]60%[/TD]
[/TR]
[TR]
[TD="align: left"]Vitamin A[/TD]
[TD="align: right"]0%[/TD]
[/TR]
[TR]
[TD="align: left"]Vitamin C[/TD]
[TD="align: right"]0%[/TD]
[/TR]
[TR]
[TD="align: left"]Calcium[/TD]
[TD="align: right"]15%[/TD]
[/TR]
[TR]
[TD="align: left"]Iron[/TD]
[TD="align: right"]10%[/TD]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[TD="align: left"]Phosphorus[/TD]
[TD="align: right"]20%[/TD]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[/TABLE]

&

- Vanilla Toffee Fudge
[TABLE="width: 290"]
[TR]
[TH="align: left"]Amount Per Serving[/TH]
[TH="align: right"]% Daily Value[/TH]
[/TR]
[TR]
[TD="align: left"]Calories 370[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"]Calories From Fat 160[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"]Total Fat 18g[/TD]
[TD="align: right"]28%[/TD]
[/TR]
[TR]
[TD="align: left"] Saturated Fat 8g[/TD]
[TD="align: right"]40%[/TD]
[/TR]
[TR]
[TD="align: left"] Trans Fat 0g[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"] Polyunsaturated Fat 2g[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"] Monounsaturated Fat 3g[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"]Cholesterol 5mg[/TD]
[TD="align: right"]1%[/TD]
[/TR]
[TR]
[TD="align: left"]Sodium 115mg[/TD]
[TD="align: right"]5%[/TD]
[/TR]
[TR]
[TD="align: left"]Potassium 100mg[/TD]
[TD="align: right"]3%[/TD]
[/TR]
[TR]
[TD="align: left"]Total Carbohydrates 30g[/TD]
[TD="align: right"]10%[/TD]
[/TR]
[TR]
[TD="align: left"] Dietary Fiber 4g[/TD]
[TD="align: right"]15%[/TD]
[/TR]
[TR]
[TD="align: left"] Sugars 10g[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"] Sugar Alcohol 13g[/TD]
[TD="align: right"] [/TD]
[/TR]
[TR]
[TD="align: left"]Protein 27g[/TD]
[TD="align: right"]54%[/TD]
[/TR]
[TR]
[TD="align: left"]Vitamin A[/TD]
[TD="align: right"]0%[/TD]
[/TR]
[TR]
[TD="align: left"]Vitamin C[/TD]
[TD="align: right"]0%[/TD]
[/TR]
[TR]
[TD="align: left"]Calcium[/TD]
[TD="align: right"]15%[/TD]
[/TR]
[TR]
[TD="align: left"]Iron[/TD]
[TD="align: right"]10%[/TD]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[TD="align: left"]Phosphorus[/TD]
[TD="align: right"]10%[/TD]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[TR]
[/TR]
[/TABLE]
 
MrKleen73 said:
Oh he loves the fudge. He tries to pack it wherever he goes...
Click to expand...

I was actually gonna say something along those lines, LoL, ya freaking beat me too it!!!

Invalid Link Removed
 
OMG! You are too much! LMAO!
 
Saturday - 05/19/2012 - Biceps, Triceps, & Calves

Exercise 1: Superset French Curls (close grip) with skull-crushers but with dumbbells
Set 1 - 30Lb curls for 25 reps followed by 20Lb dumbbell extensions for 25 reps
Set 2 - 40Lb curls for 25 reps followed by 25Lb dumbbell extensions for 25 reps
Set 3 - 50Lb curls for 20 reps followed by 30Lb dumbbell extensions for 20 reps
Set 4 - 60Lb curls for 16 reps followed by 30Lb dumbbell extensions for 18 reps

Exercise 2: Super-Set Cable Hammer Curls with the Rope followed by Cable Tricep Extensions with the Rope
Set 1 - 70Lb curls for 25 reps followed by 80Lb extensions for 25 reps
Set 2 - 80Lb curls for 20 reps followed by 100Lb extensions for 20 reps
Set 3 - 80Lb curls for 18 reps followed by 100Lb extensions for 20 reps
Set 4 - 70Lb curls for 22 reps followed by 100Lb extensions for 21 reps

Exercise 3: Super-Set Single Arm Cable Tricep extensions (rope) followed by double Bi pose against resistance (cables)
Set 1 - 30Lb per arm for 20 reps extensions followed by 30Lbs each arm for 25 Bicep flexes
Set 2 - 30Lb per arm for 17 reps extensions followed by 30Lbs each arm for 25 Bicep flexes
Set 3 - 30Lb per arm for 15 reps extensions followed by 30Lbs each arm for 24 Bicep flexes
Set 4 - 25Lb per arm for 18 reps extensions followed by 30Lbs each arm for 22 Bicep flexes

Exercise 4: Standing Calf Raises
Set 1 - 5 plates on each side for 30 reps (toes in)
Set 2 - 5 plates on each side for 30 reps (toes out)
Set 3 - 5 plates on each side for 25 reps (toes in)
Set 4 - 5 plates on each side for 25 reps (toes out)
Set 5 - 4 plates on each side for 25 reps (toes in)
Set 6 - 4 plates on each side for 25 reps (toes out)
Set 7 - 3 plates on each side for 25 reps (toes straight)
Set 8 - 2 plates on each side for 35 reps (toes straight)
* My Calves just screamed... "Why don't You Go Outside and Play Hide & go Fugg Yourself!!!"

- This workout took me exactly 40 minutes, then I only had 30 minutes before the club closes, I wanted to do cardio, but since the club was closing in 30mins I opted to just sit in the Sauna for 20 mins, show and head out.

Diet:
Meal 1 - Syntha-6 RTD (40g Protein)
Meal 2 - Oh Yeah Bar (30g Protein)
Meal 3 - 6 egg whites + 1 yoke + 1 can green beans
Meal 4 - 8oz Baked Chx + 1 can of spinach
Meal 5 - 2 Ostrims (13g protein each)
Meal 6 - 16oz Baked Chx + 16oz raw shredded cabbage + 3 Tbspn Olive Oil + Seasonings
- 2 gallons of water all day
 
Monday - 05/21/2012 - Shoulders, Traps, & Calves

Exercise 1: Hammer Strength Military Press
Set 1 - No weight for 50 reps
Set 2 - 25Lbs each side for 30 reps
Set 3 - 45Lbs each side for 25 reps
Set 4 - 70Lbs each side for 20 reps
Set 5 - 70Lbs each side for 20 reps
Set 6 - 70Lbs each side for 20 reps
Set 7 - 75Lbs each side for 15 reps, followed by 50Lbs each side for 20 reps, followed by 25Lbs each side for 25 reps, followed by nothing each side for 50 reps. (Take that Shoulders)

Exercise 2: Super-Set Later & Rear Delt Dumbbell Flys
Set 1 - 5Lb Lat flys for 25 reps followed by 20Lbs rear flys for 25 reps
Set 2 - 7.5Lb Lat flys for 25 reps followed by 25Lbs rear flys for 20 reps
Set 3 - 10Lb Lat flys for 25 reps followed by 30Lbs rear flys for 20 reps
Set 4 - 10Lb Lat flys for 20 reps followed by 30Lbs rear flys for 20 reps

Exercise 3: Super-Set Dumbbell Military Presses & Hammer Strength Shrugs
Set 1 - 30Lbs each hand for 25 reps Military presses followed by 3 plates on each side for 30 reps shrugs (facing seat)
Set 2 - 40Lbs each hand for 25 reps Military presses followed by 3 plates on each side for 30 reps shrugs (facing away from seat)
Set 3 - 40Lbs each hand for 25 reps Military presses followed by 3 plates on each side for 30 reps shrugs (facing seat)
Set 4 - 30Lbs each hand for 25 reps Military presses followed by 3 plates on each side for 30 reps shrugs (facing away from seat)

Exercise 4: Seated Calf Presses
Set 1 - 5 plates on each side for 30 reps (toes in)
Set 2 - 5 plates on each side for 30 reps (toes out)
Set 3 - 5 plates on each side for 25 reps (toes in)
Set 4 - 5 plates on each side for 25 reps (toes out)
Set 5 - 4 plates on each side for 25 reps (toes in)
Set 6 - 4 plates on each side for 25 reps (toes out)
Set 7 - 3 plates on each side for 25 reps (toes straight)

- This workout took me right at an hour, shoulder felt good for the most part, but had some pinching here and there, still hoping to reach 100%, I continue to go see my buddy Chiro & his MT for deep tissue every single Thursday, hurts so good every damn time! Maybe I'm just being lazy, but it is 1hr & 15mins away from me closing this store and I am tired, have a head-ache, sand in my vagina, you name it I got it, I just do not feel like doing my hour of cardio, I have a good movie I didn't get to watch last night (watched "We Bought a Zoo" with the Daughter instead, was pretty good). Anyway, not set in stone, but I'm posting this and unsure, so I will leave it that way and edit it tomorrow if I land up going and doing my cardio (my conscience in these matters is a Beatch, it is like a little devil on one shoulder and the angel on the other fighting it out).

Diet:
Meal 1 - Syntha-6 RTD (40g Protein)
Meal 2 - CytoMax Protein RTD (30g Protein)
Meal 3 - 6 egg whites + 1 yoke + 1 can green beans
Meal 4 - 8oz Baked Chx + 1 can of spinach
Meal 5 - 2 Ostrims (13g protein each)
Meal 6 - 16oz Baked Chx + 16oz raw shredded cabbage + 3 Tbspn Olive Oil + Seasonings
- 2 gallons of water all day
 
Monday - 05/21/2012 - Update Pictures...

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Thanks Guys!
 
Looking Great Al! I should have shaved too, oh well next week. I still think I may have got ya this week fur and all. ;)

Wonder what everybody else has going on.
 
ScottyDoc said:
Monday - 05/21/2012 - Update Pictures...
Click to expand...

Looking lean scottydoc! Some pretty massive improvements from last week! Notable changes in your abs too! The others better bring their A game!
 
Lukef2000 said:
Looking lean scottydoc! Some pretty massive improvements from last week! Notable changes in your abs too! The others better bring their A game!
Click to expand...

GRRRR...I NEED TO START MY A-GAME...But, enough about me...
HAPPY BIRTHDAY, AL!!! :party:

~Rosie~
 
Thanks Guys... 38yrs young and only getting better with age!

OK, so the guys I work for are so awesome, just got back from "The Tilted Kilt" and I've got 3 Jaeger shots & 2 Kettle One & tonics in me in just about an hour lunch time... Feeling Good!!!
 
ScottyDoc said:
Thanks Guys... 38yrs young and only getting better with age!

OK, so the guys I work for are so awesome, just got back from "The Tilted Kilt" and I've got 3 Jaeger shots & 2 Kettle One & tonics in me in just about an hour lunch time... Feeling Good!!!
Click to expand...

Yes! Drinking and ph's <3
 
ScottyDoc said:
Agreed, not the smartest move, but it is my Birthday, sorry, it is my excuse to break all the rules!
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By all means! Lol not preaching or condemning.. I enjoy seeing the immortals partake in mortal sins haha (in a good way)
 
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