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

Awesome job Al! You got my vote for transformation this week!
 
Happy Birthday Fugger!

 
Thanks for the B-Day wishes everyone!
 
Tuesday - 05/22/2012 - AL's 38th Birthday!

- Hmmmm... No gym this morning
Meal 1 - 2 scoops whey isolate & 3/4 cups oats
Meal 2 - Buffalo Chx Pizza (double Chx) + Artichokes (Flat Bread single serving Pizza, equivalent of a small) + 3 Jaeger shots & 2 Kettle One & Tonics
Meal 3 - Stuffing my Pie-Hole with Sushi, sushi & more Sushi + a few glasses of House Cabernet!
- Evening Cardio dependent on Booty-Call Showing up or not, because I have 50mg's of Ciallis & some Astro-Glide that says I can go for an hour!

* For everyone fearing I feel off the Wagon... Let's just say I did it with style!
* For you competitors cheering that I fell off the Wagon... I'm back to being strict as all Hell tomorrow guys, you ain't won nothing yet!

"I think there is too much blood in my alcohol stream... hiccup!"
 
ScottyDoc said:
Tuesday - 05/22/2012 - AL's 38th Birthday!

- Hmmmm... No gym this morning
Meal 1 - 2 scoops whey isolate & 3/4 cups oats
Meal 2 - Buffalo Chx Pizza (double Chx) + Artichokes (Flat Bread single serving Pizza, equivalent of a small) + 3 Jaeger shots & 2 Kettle One & Tonics
Meal 3 - Stuffing my Pie-Hole with Sushi, sushi & more Sushi + a few glasses of House Cabernet!
- Evening Cardio dependent on Booty-Call Showing up or not, because I have 50mg's of Ciallis & some Astro-Glide that says I can go for an hour!

* For everyone fearing I feel off the Wagon... Let's just say I did it with style!
* For you competitors cheering that I fell off the Wagon... I'm back to being strict as all Hell tomorrow guys, you ain't won nothing yet!

"I think there is too much blood in my alcohol stream... hiccup!"
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love this update man! Glad you had a nice cheat for the bday. You deserve it after coming in looking that good on pic day!
 
Hope your booty call came through. That is a great way to spend your B-Day, or any day for that matter.
 
ScottyDoc said:
Tuesday - 05/22/2012 - AL's 38th Birthday!

- Hmmmm... No gym this morning
Meal 1 - 2 scoops whey isolate & 3/4 cups oats
Meal 2 - Buffalo Chx Pizza (double Chx) + Artichokes (Flat Bread single serving Pizza, equivalent of a small) + 3 Jaeger shots & 2 Kettle One & Tonics
Meal 3 - Stuffing my Pie-Hole with Sushi, sushi & more Sushi + a few glasses of House Cabernet!
- Evening Cardio dependent on Booty-Call Showing up or not, because I have 50mg's of Ciallis & some Astro-Glide that says I can go for an hour!

* For everyone fearing I feel off the Wagon... Let's just say I did it with style!
* For you competitors cheering that I fell off the Wagon... I'm back to being strict as all Hell tomorrow guys, you ain't won nothing yet!

"I think there is too much blood in my alcohol stream... hiccup!"
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The refeed will do you more good than harm, watch this will be a big week... more volume and metabolism back in gear.
 
superbeast668 said:
What was his name?


Happy bday al
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What was his name is right, my good buddy Matt took me out for Sushi because I didn't want a big party!
The Booty Call fell through :whiner:no go, no B-Day-BJ, LoL!
 
Wednesday - 05/23/2012 - Day After Birthday (need I say more)

No Workout - No Cardio

Diet:
Meal 1 - 2 scoops whey isolate + 2/3 cup oatmeal
Meal 2 - 6 egg whites + 1 yoke
Meal 3 - OH Yeah Bar
Meal 4 - Monster Milk RTD (45g protein) new flavor Chocolate Mint, had to try it, was tastey!
Meal 5 - 16oz Baked Chx + 16oz shredded cabbage + 3 tblspn of olive oil + balsamic vinegar + spices
 
ScottyDoc said:
Wednesday - 05/23/2012 - Day After Birthday (need I say more)

No Workout - No Cardio

Diet:
Meal 1 - 2 scoops whey isolate + 2/3 cup oatmeal
Meal 2 - 6 egg whites + 1 yoke
Meal 3 - OH Yeah Bar
Meal 4 - Monster Milk RTD (45g protein) new flavor Chocolate Mint, had to try it, was tastey!
Meal 5 - 16oz Baked Chx + 16oz shredded cabbage + 3 tblspn of olive o
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ScottyDoc said:
Nice! U know I'm saving myself for you SUPERBEAST! They don't call me ScottyC0ck, I mean Doc for nothing!
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....im quite honestly speechless here. You won this round good sir.
 
HAHA When you say ScottyC0ck it make it made me think of a Rooster in a Kilt and guess what. I see the resemblance...

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MrKleen73 said:
HAHA When you say ScottyC0ck it make it made me think of a Rooster in a Kilt and guess what. I see the resemblance...

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I hear ya Cluck-n Big Chicken!!!
 
Thursday - 05/24/2012 - Legs & Calves

Exercise 1: Super-Set Hip ABduction & Hip ADduction (Good girl/Bad girl)
Set 1 - The stack for 30 reps ABduction followed by the stack for ADduction for 30 reps
Set 2 - The stack for 30 reps ABduction followed by the stack for ADduction for 30 reps
Set 3 - The stack for 30 reps ABduction followed by the stack for ADduction for 30 reps

Exercise 2: Leg Curls
Set 1 - 100Lbs for 20 reps
Set 2 - 120Lbs for 15 reps
Set 3 - 140Lbs for 10 reps
Set 4 - 140Lbs for 8 reps
Set 5 - 100Lbs for 17 reps

Exercise 3: Leg Extensions
Set 1 - 200Lbs for 20 reps
Set 2 - 220Lbs for 15 reps
Set 3 - 240Lbs for 12 reps
Set 4 - 200Lbs for 18 reps

Exercise 4: Leg Press
Set 1 - 6 plates each side for 20 reps
Set 2 - 8 plates each side for 15 reps
Set 3 - 10 plates each side for 15 reps
Set 4 - 12 plates each side for 12 reps
Set 5 - 12 plates each side for 12 reps
Set 6 - 12 plates each side plus 2 plates on top for 12 reps (dare from guy in the gym who doesn't know me very well)

Exercise 5: 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 18 reps (toes in)
Set 6 - 4 plates on each side for 17 reps (toes out)
Set 7 - 3 plates on each side for 25 reps (toes straight)
Set 8 - 2 plates on each side for 25 reps (toes straight)

- I finished this workout in 55 minutes, barely under an hour, but hey, I made it in my golden hour and anything I do in my golden hour is not over-training, period AMEN! I am going back to the gym at 8:00pm to do my hour of cardio on the treadmill at 15 degree incline and 3.5mph, birthday period is over, game-time Baby!

Diet:
Meal 1 - 12oz Cottage Chz + 2 scoops whey Isolate
Meal 2 - Nogi (30g protein) protein bar
Meal 3 - Isopure RTD (40g protein)
Meal 4 - 6 egg whites + 1 yoke + 1 can spinach
Meal 5 - 8oz Baked Chx Breast + 1 can green beans
Meal 6 - 12oz Cottage Chz + 2 scoops whey Isolate
- 1+ gallon of water today
 
ScottyDoc said:
Thursday - 05/24/2012 - Legs & Calves

Exercise 1: Super-Set Hip ABduction & Hip ADduction (Good girl/Bad girl)
Set 1 - The stack for 30 reps ABduction followed by the stack for ADduction for 30 reps
Set 2 - The stack for 30 reps ABduction followed by the stack for ADduction for 30 reps
Set 3 - The stack for 30 reps ABduction followed by the stack for ADduction for 30 reps

Exercise 2: Leg Curls
Set 1 - 100Lbs for 20 reps
Set 2 - 120Lbs for 15 reps
Set 3 - 140Lbs for 10 reps
Set 4 - 140Lbs for 8 reps
Set 5 - 100Lbs for 17 reps

Exercise 3: Leg Extensions
Set 1 - 200Lbs for 20 reps
Set 2 - 220Lbs for 15 reps
Set 3 - 240Lbs for 12 reps
Set 4 - 200Lbs for 18 reps

Exercise 4: Leg Press
Set 1 - 6 plates each side for 20 reps
Set 2 - 8 plates each side for 15 reps
Set 3 - 10 plates each side for 15 reps
Set 4 - 12 plates each side for 12 reps
Set 5 - 12 plates each side for 12 reps
Set 6 - 12 plates each side plus 2 plates on top for 12 reps (dare from guy in the gym who doesn't know me very well)

Exercise 5: 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 18 reps (toes in)
Set 6 - 4 plates on each side for 17 reps (toes out)
Set 7 - 3 plates on each side for 25 reps (toes straight)
Set 8 - 2 plates on each side for 25 reps (toes straight)

- I finished this workout in 55 minutes, barely under an hour, but hey, I made it in my golden hour and anything I do in my golden hour is not over-training, period AMEN! I am going back to the gym at 8:00pm to do my hour of cardio on the treadmill at 15 degree incline and 3.5mph, birthday period is over, game-time Baby!

Diet:
Meal 1 - 12oz Cottage Chz + 2 scoops whey Isolate
Meal 2 - Nogi (30g protein) protein bar
Meal 3 - Isopure RTD (40g protein)
Meal 4 - 6 egg whites + 1 yoke + 1 can spinach
Meal 5 - 8oz Baked Chx Breast + 1 can green beans
Meal 6 - 12oz Cottage Chz + 2 scoops whey Isolate
- 1+ gallon of water today
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That is a lot of stuff to get through in a fuggin hour....
 
Friday - 05/25/2012 - Back & Abs

Exercise 1: Hammer Strength Low Lat Pulls
Set 1 - 1 plate & a quarter each side for 30 reps
Set 2 - 2 plates each side for 25 reps
Set 3 - 2 plates & a quarter each side for 20 reps
Set 4 - 3 plates each side for 15 reps
Set 5 - 2 plates for each side 23 reps

Exercise 2: Hammer Strength High Lat Pulls
Set 1 - 2 plates each side for 20 reps
Set 2 - 2 plates each side for 15 reps
Set 3 - 2 plates each side for 15 reps
Set 4 - 2 plates each side for 15 reps

Exercise 3: Cable Lat Pull Downs (wide grip)
Set 1 - 160Lbs for 15 reps
Set 2 - 145Lbs for 18 reps
Set 3 - 145Lbs for 15 reps
Set 4 - 130Lbs for 20 reps

Exercise 4: Seated Cable Rows (close grip)
Set 1 - 150Lbs for 15 reps
Set 2 - 150Lbs for 15 reps
Set 3 - 150Lbs for 12 reps
Set 4 - 130Lbs for 15 reps

Exercise 5: Incline Ab & Oblique crunches
Set 1 - 40 crunches going side to side (20 each side) then 20 straight forward
Set 2 - 30 crunches going side to side then 15 straight forward
Set 3 - 30 crunches going side to side then 10 straight forward
Set 4 - 26 crunches going side to side then 8 straight forward

- I finished my workout in 50 minutes and I did so fairly easily, as in I didn't even really feel like I was going top speed or pushing it too hard, felt very good, I was extremely pumped and felt very good. Hours later, my shoulder was pinching pretty damn good :sad3: but hopefully it will feel better to kick some but with some high rep chest exercises tomorrow. I am going out with Morry tonight and his beautiful guest who came to visit him all the way from France (nickname... Frenchy) I know we are so original! Anyway Dave and I are taking Frenchy out to a local club, the same one Dave and I did the Halloween Costume party/contest thing at, so No Cardio for me tonight, I'll just do my best to find a girl willing to come home and do some late night Horizontal cardio with me!

Diet:
Meal 1 - 2 scoops of whey isolate in water
Meal 2 - 2 scoops of whey isolate 1/2 cup oatmeal and 12oz of fat free cottage chz
Meal 3 - 6 egg whites + 1 yoke + 1 can of spinach
Meal 4 - 8oz baked Chx Breast + 1 can of green beans
Meal 5 - 16oz baked Chx Breast + 16oz shredded cabbage + 3 tbspn olive oil + balsamic vinegar + seasonings
- 1 gallon of water all day
 
Nice workout bro. Hope that shoulder is fine by tomorrow!

This should be an interesting night for you man! I looked back at that log and saw those Halloween pics recently that sh1t must have been epic. Have fun guys!
 
LiveToLift said:
Nice workout bro. Hope that shoulder is fine by tomorrow!

This should be an interesting night for you man! I looked back at that log and saw those Halloween pics recently that sh1t must have been epic. Have fun guys!
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Morry is so much fun to hang out with, no lie, I don't think him and I have ever hung out and not had an awesome time!!! He'll tell you too, we are complete opposites too, but there is something about our personalities that clicks or compliments one another! I just hate him because he always pulls all the Hot Chics, but tonight he is bringing sand to the beach, so the sand is all mine tonight, Heeeheee Haaahaaa (Evil Laugh)!
 
Tuesday - 05/29/2012 - Fat & Bloated Update pictures...
* I am not making excuses, because I am still gonna win even after blowing this week horribly, but last Tuesday was my birthday and this past weekend was party on the Lake for Memorial Day, sorry, lots of drinking and zero dieting!!!

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I ate pretty bad this weekend myself. Not horrible but not good by any means.
 
MrKleen73 said:
I ate pretty bad this weekend myself. Not horrible but not good by any means.
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I definitely got a bit sloppy this weekend... Just means more work this week!
 
LiveToLift said:
I definitely got a bit sloppy this weekend... Just means more work this week!
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I got sloppy too, but I'm ok with it since I'm working in the opposite direction of you guys right now! Ha!
 
I did not get sloppy and I ate at a pretty stiff deficit and added lots of activity and I'm still up a lb from last week.. I was looking like a freak again at the gym, things are going to start to happen fast, you fuggers could be in trouble!!
 
Good stuff DW lets see how things go from here on out. I bet Al doesn't have anymore cheats. I highly doubt I will. Speaking of, it is time to go for my walk.
 
Just and FYI, I just don't have the time to do my normal daily posts this week, will start back up next Monday June 4th and through til the end, just swamped at home and work!
 
ScottyDoc said:
Just and FYI, I just don't have the time to do my normal daily posts this week, will start back up next Monday June 4th and through til the end, just swamped at home and work!
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Work, home, gym and then log! Priorities first bro no worries! I've started logging it during my workout which has helped big time.
 
Wait we are supposed to be logging our workouts too? :)
 
Monday - 06/04/2012 - Update... (Same Pants, Leaner Body!!!)

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So, decent progress since last week, nothing crazy, but noticeable! Now these next 3 weeks is where the Magic is gonna happen!
 
ScottyDoc said:
Monday - 06/04/2012 - Update... (Same Pants, Leaner Body!!!)

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So, decent progress since last week, nothing crazy, but noticeable! Now these next 3 weeks is where the Magic is gonna happen!
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Looking great man! Pretty much my goal right now lean wise, Keep up the great work Doc! :D
 
Looking leaner for sure. Great job Al!
 
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Today's Trivia will take place at 7:00pm Eastern Standard Time...
​
 
TurningGreen said:
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Today's Trivia will take place at 7:00pm Eastern Standard Time...
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Damn... I already REP'd you today, I Love the New FINAFLEX Trivia Graphic! Dude... U R da-MAN!!!
 
Very nice work al! Definitely a big difference this week!
 
Thank you to Tiny & Kleen, I'm doing my best and I know Kleen, DreamWeaver, Green, & LTL R doing their best too!
 
Sneak-Peak Beatches... 06/09/2012
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Beat that... Kleen... I F@cked guys like you in PRISON!!!
Oh and Morry... R U sure you want to stand next to the Sheer AWESOMENESS that which is ScottyDoc???
 
ScottyDoc said:
Sneak-Peak Beatches... 06/09/2012
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Beat that... Kleen... I F@cked guys like you in PRISON!!!
Oh and Morry... R U sure you want to stand next to the Sheer AWESOMENESS that which is ScottyDoc???
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Al you are doing so AWESOME! Each week you get better and better and there is a huge NOTICEABLE difference from last week here. I need to come stay with you ASAP and get myself kicked on track properly :D

~Rosie~
 
Rosie Chee said:
Al you are doing so AWESOME! Each week you get better and better and there is a huge NOTICEABLE difference from last week here. I need to come stay with you ASAP and get myself kicked on track properly :D

~Rosie~
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If you come stay and train with me... You will either Love me or Hate me, because my workouts are Hard-Core and intense! This is why Morry & I get along so well, because we punish ourselves in the gym and make the weights Cry!!!

Consistency...consistency...consistency!!!
 
Looking good Brother!
 
ScottyDoc said:
If you come stay and train with me... You will either Love me or Hate me, because my workouts are Hard-Core and intense! This is why Morry & I get along so well, because we punish ourselves in the gym and make the weights Cry!!!

Consistency...consistency...consistency!!!
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You know I will train just as hard as you guys! Punishing myself in the gym has pretty much been it this week - pain, pain, and MORE pain!

~Rosie~
 
Al- what's your rest between sets?? You're pumping a lot of sets for an hour or less! I try to keep rest under a minute, and do.. But lifts still seem to reach an hour and a half .. Abs included (most of the time)

Also- from your experience, do u believe in more or less frequent AB work.. Are all the Fancy movements necessary for total development or what basics do u find to suit you best? Thanks!
 
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