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

mattrag said:
I doubt you'll get the "Fat" comments.... 250 natty at the BF% you are at is pretty doable I think. There is this guy at the main gym in my Prefecture, He must be 5'10" 250lbs. All natty. No abs, but definitely not fat. STRONG AS HELL. When he cuts he starts his cuts at 5000cals...
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Oh i know for a fact 250 will be here by the end of the year :) I'll just stop talking about what i'm doing and just do it now!
Dude that's sick too, only limiting factor on growing honestly to me is how much you can eat and how hard you can train.

We should take this convo to my log SORRY AL! :o
 
thetinyguy said:
Oh i know for a fact 250 will be here by the end of the year :) I'll just stop talking about what i'm doing and just do it now!
Dude that's sick too, only limiting factor on growing honestly to me is how much you can eat and how hard you can train.

We should take this convo to my log SORRY AL! :o
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Yea true! Sorry Al~~

Epi-V is definitely providing amazing results!!!!
 
thetinyguy said:
Oh i know for a fact 250 will be here by the end of the year :) I'll just stop talking about what i'm doing and just do it now!
Dude that's sick too, only limiting factor on growing honestly to me is how much you can eat and how hard you can train.

We should take this convo to my log SORRY AL! :o
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You guys know me better than that, I don't care about a little side conversation going on, I'm the king of it!
But one thing I am confused about... Tiny, help me here bro... What exactly is your goal? Please don't take this the wrong way, but you are comparing yourself or your goals to a powerlifter, I mean he's fat! What is more important to you... getting big at all costs, getting lean, strength? I mean if you do everything right, I think you can possibly bank on 10Lbs of lean muscle gains per year, which that slows down as you go, also if you are 100% natural, no gear of any sort (PH's included) then you will be lucky to put on 5 or 6Lbs of lean muscle a year (12 months). So I mean if being a powerlifter is your goal, then yes, by all means you can absolutely get to 250Lbs by the end of the year and increase your strength and lifts, etc, but if you expect to put on 20Lbs of lean muscle in a little over 3 months, I'm gonna have to just be honest and say it is not humanly possible, I don't mean that as a challenge either, I mean that it is just not physically possible!

AGAIN VERY IMPORTANT... I'm not calling you out, just asking you, because it seems like you aren't really sure what you want and I remember being that way when I was younger! I mean one minute I just wanted to be HUGE at all costs, then I would look in the mirror and be like... NO I need to get leaner and I would flip-flop!
 
Day 67 - 09/16/2011 - Light Legs & Calves

Exercise 1: Superset Leg Curls and Leg Extensions
Set 1 - 50Lb per leg for 25 reps curls, immediately followed by 90Lbs for 25 reps extensions (toes in)
Set 2 - 50Lb per leg for 25 reps curls, immediately followed by 90Lbs for 25 reps extensions (toes out)
Set 3 - 60Lb per leg for 25 reps curls, immediately followed by 110Lbs for 25 reps extensions (toes in)
Set 4 - 60Lb per leg for 25 reps curls, immediately followed by 110Lbs for 25 reps extensions (toes out)
Set 5 - 60Lb per leg for 25 reps curls, immediately followed by 110Lbs for 25 reps extensions (toes in)
Set 6 - 60Lb per leg for 25 reps curls, immediately followed by 110Lbs for 25 reps extensions (toes out)

Exercise 2: Hip/Leg Kickbacks
Set 1 - 100Lbs per leg for 25 reps
Set 2 - 100Lbs per leg for 25 reps
Set 3 - 100Lbs per leg for 25 reps

Exercise 3: Superset Hip ABduction & ADduction
Set 1 - 300Lbs ABduction for 30 reps, immediately followed by 230Lbs for 25 reps ADduction
Set 2 - 300Lbs ABduction for 30 reps, immediately followed by 230Lbs for 25 reps ADduction
Set 3 - 300Lbs ABduction for 30 reps, immediately followed by 230Lbs for 25 reps ADduction
* Normally I don't take any breaks and just run straight through, but today I was really tired, so I actually took about 1 minute break between sets.

Exercise 4: Superset Seated Calf raises with Hack Squat Machine Calf raises
Set 1 - 3 plates for 15 reps seated, immediately followed by 3 plates on each side for 15 reps on Hack Squat (toes in)
Set 2 - 3 plates for 12 reps seated, immediately followed by 3 plates on each side for 12 reps on Hack Squat (toes out)
Set 2 - 3 plates for 10 reps seated, immediately followed by 3 plates on each side for 10 reps on Hack Squat (toes in)
Set 2 - 3 plates for 10 reps seated, immediately followed by 3 plates on each side for 10 reps on Hack Squat (toes out)

- Again another speedy day, got all this done in about 50 minutes, my legs and calves just like all my other muscles groups this week were burning up, calves are really starting to get veiny and legs are looking very cut, no veins in them just yet, probably another 4+ weeks, they really start to pop towards the end, but it is nice to see my bicep vein popping as I'm holding on to handles while doing legs, LoL, funny but very motivational to see when getting lean is your goal!

Diet:
Meal 1 - 6 egg whites/1 yoke (pre-workout)
Meal 2 - 6 egg whites/1 yoke & 1 can of green beans (post-workout)
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 8oz baked chicken & 1 can of green beans
Meal 5 - 8oz baked chicken & 1 can of green beans
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
2+ gallons of water all day
 
ScottyDoc said:
You guys know me better than that, I don't care about a little side conversation going on, I'm the king of it!
But one thing I am confused about... Tiny, help me here bro... What exactly is your goal? Please don't take this the wrong way, but you are comparing yourself or your goals to a powerlifter, I mean he's fat! What is more important to you... getting big at all costs, getting lean, strength? I mean if you do everything right, I think you can possibly bank on 10Lbs of lean muscle gains per year, which that slows down as you go, also if you are 100% natural, no gear of any sort (PH's included) then you will be lucky to put on 5 or 6Lbs of lean muscle a year (12 months). So I mean if being a powerlifter is your goal, then yes, by all means you can absolutely get to 250Lbs by the end of the year and increase your strength and lifts, etc, but if you expect to put on 20Lbs of lean muscle in a little over 3 months, I'm gonna have to just be honest and say it is not humanly possible, I don't mean that as a challenge either, I mean that it is just not physically possible!

AGAIN VERY IMPORTANT... I'm not calling you out, just asking you, because it seems like you aren't really sure what you want and I remember being that way when I was younger! I mean one minute I just wanted to be HUGE at all costs, then I would look in the mirror and be like... NO I need to get leaner and I would flip-flop!
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No offense taken man, I'm not gonna bother arguing with anyone just watch my logs. I'm not natural either.. i'm SUPERNATURAL! Goal is a combination of both, it's going to have to be in order to get the size i want.

Also.. here's how fat he is
Go to 3:01 :D

[video=youtube;Y6yr3i605RM]http://www.youtube.com/watch?v=Y6yr3i605RM[/video]
 
thetinyguy said:
No offense taken man, I'm not gonna bother arguing with anyone just watch my logs. I'm not natural either.. i'm SUPERNATURAL! Goal is a combination of both, it's going to have to be in order to get the size i want.
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Well I'm not trying to argue with you either, my bad Bro!
 
ScottyDoc said:
Well I'm not trying to argue with you either, my bad Bro!
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I'm sure tiny knows you meant well. Sorry for log hijacking though lol.

I think the reason we all can do this (keep logs and keep it real) is because we all have goals. And they are clear goals. We have a visual in our minds chiseled of how we will look. And we are open to any suggestions but we know to take everything on here as merely that, a suggestion. If we take the advice its not the person who gave the advices fault if it doesn't go well it's no ones fault. This is one long learning experience. And like anything that's worth doing, it's not going to be easy.
 
Nice workout Al, way to kill it.
 
ScottyDoc said:
Well I'm not trying to argue with you either, my bad Bro!
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Me either :) I know your just trying to help. I hope i didn't come across as arrogant, it's just when my goals/dreams are criticized i feel the need to defend them. Dude your leg workout made mine start burning! I can't imagine the burning you went through during that sick workout!
 
MrKleen73 said:
Nice workout Al, way to kill it.
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Thanks Brotha, I'm really liking this switching back and forth every two weeks from high to lower reps, I mean my muscles are definitely responding!
 
thetinyguy said:
Me either :) I know your just trying to help. I hope i didn't come across as arrogant, it's just when my goals/dreams are criticized i feel the need to defend them. Dude your leg workout made mine start burning! I can't imagine the burning you went through during that sick workout!
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It's all good!
 
Onlychevy6 said:
Nice workout.. I am impressed with the way your combining them together.
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Thanks, me too, LoL, I'm impressed that my body is adjusting to the combination of volume and intensity and I'm actually finishing my workouts faster, and I do feel just fine once I'm done, but when I am in the middle of it all, it is pure muscle-burning HELL!!! But I'm not complaining, need to do something to shock and stimulate them!
 
Day 68 - 09/17/2011 - Biceps, Triceps, & Abs

Exercise 1: Superset French Bicep Curls with Cable Rope Tricep Press Downs
Set 1 - 40Lbs Curls for 25 reps, immediately followed by 60Lbs Tricep presses for 25 reps
Set 2 - 40Lbs Curls for 25 reps, immediately followed by 60Lbs Tricep presses for 25 reps
Set 3 - 40Lbs Curls for 25 reps, immediately followed by 60Lbs Tricep presses for 25 reps
Set 4 - 40Lbs Curls for 25 reps, immediately followed by 60Lbs Tricep presses for 25 reps

Exercise 2: Dumbbell Hammer Curls
Set 1 - 20Lbs each arm for 25 reps
Set 2 - 20Lbs each arm for 25 reps
Set 3 - 20Lbs each arm for 25 reps
Set 4 - 20Lbs each arm for 25 reps

Exercise 3: Skull Crushers (French Curl Bar)
Set 1 - 60Lbs for 25 reps
Set 2 - 60Lbs for 25 reps
Set 3 - 60Lbs for 25 reps
Set 4 - 60Lbs for 25 reps

Exercise 4: Preacher Curls (machine)
Set 1 - 60Lbs for 25 reps
Set 2 - 60Lbs for 25 reps
Set 3 - 50Lbs for 25 reps
Set 4 - 50Lbs for 25 reps

Exercise 5: Tricep Cable Kick-Backs
Set 1 - 10Lbs each arm for 25 reps
Set 2 - 10Lbs each arm for 25 reps
Set 3 - 10Lbs each arm for 25 reps
Set 4 - 10Lbs each arm for 25 reps

Exercise 6: Oblique Crunches (back hyper-extension bench) - (bodyweight)
Set 1 - 25 reps each side
Set 2 - 25 reps each side
Set 3 - 25 reps each side
* I performed all 3 sets one after the other, no break!

Exercise 7: Hanging Leg Lifts (bodyweight)
Set 1 - Side to side for 40 reps, immediately followed by 20 reps straight up
Set 2 - Side to side for 30 reps, immediately followed by 20 reps straight up
Set 3 - 42 reps straight up

- Another Killer burn it up style workout at warp speed, I finished the entire workout in 45 minutes, I swear I was trying to go so fast that I was huffing and puffing the entire time the same as right after a killer set of legs or sprinting or something, but it felt great and both my biceps and triceps were so pumped and burning like the bone was hot and cooking the flesh from the inside out!!!

Diet:
Meal 1 - 6 egg whites/no yokes, 1 Tri-O-Plex protein oatmeal cookie [320 cals, 13g fat, 34g carbs (3g fiber, 18g sugar) 16g Protein] & 1 can of green beans (post-workout)
Meal 2 - 8oz baked chicken & 1 can of green beans
Meal 3 - 2 cans of tuna in water and 1 can of spinach
Meal 4 - Going to eat at my wife's family's house... Chilean Independence Day - They always grill a lot of steak, so I will do my best to stay away from the carbs and pig out on as much steak as I can!
 
Mini-Update... I could not help myself and I took a picture of myself in the mirror in my gym Locker room (Day 68 - 09/17/2011), thank god no one saw me doing that, LoL!

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The Building of the THOR HAMMER has BEGUN...

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ScottyDoc said:
Mini-Update... I could not help myself and I took a picture of myself in the mirror in my gym Locker room (Day 68 - 09/17/2011), thank god no one saw me doing that, LoL!

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The Building of the THOR HAMMER has BEGUN...

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Looking a ton leaner Al great work and can't wait to see what you look like when Halloween comes around, that hammer looks like it's gonna be sick!
 
thetinyguy said:
Looking a ton leaner Al great work and can't wait to see what you look like when Halloween comes around, that hammer looks like it's gonna be sick!
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Thanks... Wait til it is all sealed, polished and made to look solid, I would have went the solid route, but with stainless steel, it would weight like 50+Lbs, at least this way it will be just shy of like 20Lbs I believe!
 
I agree with the others.......you look great, big Al. I'm convinced that you'll be able to hold onto more size and mass than you did on your last cut. I like the way you have done this slowly and methodically. That's the right way to do it to it!!
 
al, you look way bigger than in your previous years... Reckon we have another contender for "where-the-actor-doesn't-quite-look-as-good-as-the-guys-on-this-board" in the THOR category now, first wolverine now Thor... Oh and then there's Kleen, who they should just make up a new comic hero/movie for "The Kleener" has a nice sinister ring to it
 
I agree with them all you seem to be carrying much more size. I think you are bigger than before by a large margin. You will have a lot more fun with that 20 lb hammer the other one would have been to cumbersome to carry all night.

The Kleener huh? Sounds dangerously like this guy.

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Day 69 - 09/18/2011 - Shoulders & Back

* OK, so this should be a rest day, but I was not going to pass up the opportunity to meet up with a fellow AnabolicMinder and workout, yep that is right, Morry and I live pretty close to one another and met at a gym about half way between where we live and I am so glad I did! Morry should be nicknamed "The Punisher" this Dude knows how to workout and how to do it right, let me tell you... Oh and we did Circuits and it went a little like this...

Circuit 1:
Exercise/Set 1: Dead Lifts - 1 plate on each side for 15 reps (warm-up)
Exercise/Set 2: Dumbbell Press - 35Lbs each for 25 reps
Exercise/Set 3: Kettle Bell Upright Rows - 45Lbs for 20 reps
Exercise/Set 4: Dead Lifts - 2 plates on each side for 10 reps
Exercise/Set 5: Dumbbell Press - 50Lbs each for 20 reps
Exercise/Set 6: Kettle Bell Upright Rows - 65Lbs for 10 reps (too heavy hurting shoulder)
Exercise/Set 7: Dead Lifts - 3 plate on each side for 10 reps
Exercise/Set 8: Dumbbell Press - 75Lbs each for 15 reps
Exercise/Set 9: Kettle Bell Upright Rows - 45Lbs for 20 reps
Exercise/Set 10: Dead Lifts - 4 plates on each side for 8 reps
Exercise/Set 11: Dumbell Press 75Lbs on each for 15 reps
Exercise/Set 12: Kettle Bell Upright Rows 45Lbs for 20 reps
* OK, so I was kind of trying to show off a little and tweaked my back by getting one too many reps of Dead Lifts, so I sat and watched while Morry did another set with 315Lbs for 10 reps.

Circuit 2:
Exercise/Set 1: Wide Grip Hammer Strength High Row - 3 plates each side for 12 reps
Exercise/Set 2: Close Grip Seated Cable Low Rows - 150Lbs for 10 reps
Exercise/Set 3: Wide Grip Hammer Strength High Row - 3 plates each side for 12 reps
Exercise/Set 4: Close Grip Seated Cable Low Rows - 150Lbs for 10 reps
Exercise/Set 5: Wide Grip Hammer Strength High Row - 3 plates each side for 12 reps
Exercise/Set 6: Close Grip Seated Cable Low Rows - 150Lbs for 10 reps
Exercise/Set 7: Wide Grip Hammer Strength High Row - 3 plates each side for 12 reps
Exercise/Set 8: Close Grip Seated Cable Low Rows - 150Lbs for 10 reps

Circuit 3:
Exercise/Set 1: Lateral Delt Flys - 10Lbs for 25 reps
Exercise/Set 2: Wide Grip Cable Pull-Downs - 120Lbs for 15 reps
Exercise/Set 3: Close Grip Cable Pull-Downs - 120Lbs for 15 reps
Exercise/Set 4: Lateral Delt Flys - 10Lbs for 25 reps
Exercise/Set 5: Wide Grip Cable Pull-Downs - 120Lbs for 15 reps
Exercise/Set 6: Close Grip Cable Pull-Downs - 120Lbs for 15 reps
Exercise/Set 7: Lateral Delt Flys - 10Lbs for 25 reps
Exercise/Set 8: Wide Grip Cable Pull-Downs - 120Lbs for 13 reps
Exercise/Set 9: Close Grip Cable Pull-Downs - 120Lbs for 11 reps
Exercise/Set 10: Lateral Delt Flys - 10Lbs for 25 reps
Exercise/Set 11: Wide Grip Cable Pull-Downs - 120Lbs for 11 reps
Exercise/Set 12: Close Grip Cable Pull-Downs - 120Lbs for 10 reps

Circuit 4:
Exercise/Set 1: Dumbbell Shrugs - 80Lbs for 25 reps
Exercise/Set 2: Rear Delt Flys - 20Lbs for 20 reps
Exercise/Set 3: Military Press (Hammer Strength) - 1 plate on each side for 25 reps
Exercise/Set 4: Dumbbell Shrugs - 90Lbs for 20 reps
Exercise/Set 5: Rear Delt Flys - 20Lbs for 15 reps
Exercise/Set 6: Military Press (Hammer Strength) - 1 plate on each side for 25 reps
Exercise/Set 7: Dumbbell Shrugs - 90Lbs for 15 reps
Exercise/Set 8: Cable Rear Delt Flys - 30Lbs for 15 reps
Exercise/Set 9: Military Press (Hammer Strength) - 1 plate on each side for 25 reps
Exercise/Set 10: Dumbbell Shrugs - 80Lbs for 20 reps
Exercise/Set 11: Cable Rear Delt Flys - 20Lbs for 20 reps
Exercise/Set 12: Military Press (Hammer Strength) - 1 plate on each side for 25 reps

- OK guys, I mean OMG, now this was a what I call a high volume workout! The entire workout took us about 2hrs, but in all honesty we were talking and bull$hitting a lot, I mean if we were busting A$$ to get it done, we could have finished in 1 hour and 30 minutes. All I can say is Morry is the Man, he is built like a "$hit Brick House" or is that "Brick $hit House" either way, he's HUGE and strong and has endurance and I think we both did a fair job of impressing one another, all in all it was a fantastic workout and needless to say we will be working out together again on a Saturday or Sunday morning in the near future! Also, we landed up spending the next 3+ hours playing Frisbi Golf, first... Thanks Morry for teaching me, my friend, & my wife all how to play and joining us, because that $hit was FUN AS HELL!!!

Diet:
Meal 1 - Firehouse double-meat roast beef sub on wheat, no mayo, fully dressed
Meal 2 - 1Lb steak and 1 can of green beans
Meal 3 - 4 rice cakes with a thin spread of peanut butter on top
 
Nice workout! Sounds like a blast!
 
Another thing I wanna add... So when we (Morry & I) just met and his first words to me were, "Damn... you are bigger than I though you would be, you're HUGE!" all I could think was... "Me... you are 3" shorter than me, roughly the same body weight and like 2-3% body fat leaner than me, WTF!" I might be a big guy, but if we are talking true bodybuilding standards, Morry is the HUGE one, no questions asked, Oh and one of the coolest, most down to earth guys I ever met!!! And if anyone was wondering, between the two of us... Yes, the weights were crying for dear mercy!
 
ScottyDoc said:
Agreed... only wish you could have been there as well Bro!
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Would have been fun. They play frisbie golf where I walk at luck.ch all the time it looks like a blast too.
 
MrKleen73 said:
Would have been fun. They play frisbie golf where I walk at luck.ch all the time it looks like a blast too.
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I mean it is not super easy, but I do believe it is easier than regular golf (which has never interested me BTW) and I think I did fairly well, don't get me wrong, Morry kicked my butt, but it was fun as hell no matter what! I mean I don't know if Morry feels the same as me, but it isn't one another we were really competing with as much as with measuring up to the par! I will tell you this much, once he showed me how to throw from my hips and really put my body into it, I did much better and just like some of my friends who golf all the time, I asked them one day... "If all you ever seem to do is get frustrated, then why do you do it?" and they responded... "It is all about that one good shot, the one that makes the whole trip worth while!" well I got my taste, my very first throw after Morry showed me how to really do it right, I made a pretty amazing drive/throw and it landed me 1 under par for that hole/goal (my only one under par and besides that I only made one other at par, because the other 16 were all over par) and I finally understood what they meant, because it truly was an amazing feeling... I mean I'm not sure exactly how far I threw that disc, but even Morry (more experienced player) thought it was a very good throw and it made my day! Also, I can tell you Morry had a shot like that as well, we were in the woods and it was a par 3, Morry hit a tree on his first show and went about 40-50yds, then hit a tree on his 2nd shot and went about 50-60yds, then out of no where he makes it in the goal at about 30-40yds (unbelievable) and made par, that was definitely his feel-good shot of the day and it was AWESOME!!! For those who don't get it... an average put or shot made into the goal is about 5-10 yards tops over that it is great, over 20 yards is amazing, so for him to make that shot was like... Uh..Ultra Amazing, seriously, not trying to over-brag for him, just want to make damn sure I give credit where it is truly due!!! Morry, like I said is a super cool, modest guy, but he will even at least admit it was his shot of the day and was pretty amazing! Between his awesome shot and my great drive... I'm hooked!

Honestly Guys I think I just found my new sport/hobby, it is inexpensive as there are no greens fees, even private courses will only charge you like $5-$10 dollars according to the guy who rented us out discs and the discs were only $2 a piece to rent and you need three per player (driver, mid-range, & putter) and if you decided to buy a set, they have a beginner set for $30 to own, I mean that is dirt cheap if you as me and for the amount of fun... Forget about it!!!
 
JajaNe20 said:
ScottyDoc lookin Diesel!
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I would not quite say Diesel, especially after meeting Morry, but I am happy with my size and even though no one ever leans out quite as fast as they would like to, I am leaning out at a good/expected rate! So thank you Bro, I appreciate that, just doing the best I can here guys, I mean if I miss my mark, it surely will not be from a lack of hard work and/or effort!
 
Day 70 - 09/19/2011 - Rest Day

* Low Back is sore, nothing serious, but I'm not going to push it either, besides, I spent my normal rest day making the weights cry with Morry and believe me, we hit two major body parts and there was no slacking on either body part, so I am ahead of schedule for this week and am just going to listen to my body and give it a day off, I might even take tomorrow off as well, but if I do, I will at least go in and do some cardio, I can't just do nothing!
 
ScottyDoc said:
Mini-Update... I could not help myself and I took a picture of myself in the mirror in my gym Locker room (Day 68 - 09/17/2011), thank god no one saw me doing that, LoL!

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Uh oh! Are those abs I see!? Nice work bro! Keep it up like this and you've got it!
 
Al, ur huge man. I was taken back when we met. U killed that sh1t with me and taught me a few things along the way. You DLs made me look like a child. Effortless and great form.

Def will be challenging one another in the gym again.

Frisbee golf rocks man. I'm so glad we all got out there and played. The throw he is talking about....he is being modest. It was a par 4 , 500 ft or so I think and he easily tossed that bitch 250 or so feet. Prob more. I jaw dropped. First time and threw a one in a million throw...natural maybe?

Guys if you get a chance to network, def do it. I met a great friend that I expect to learn a lot from and push me to Level I couldn't by myself.

Chris, ever in GA?

Thx for the knowledge and comradery. Ur def the real thing and great friend.
 
Ok Im caught up. 1st sweet hammer, 2nd looking awesome bro, you are going to have some serious mass left even after your cut. Doc, your frame is huge. I can't believe you even questioned being as big as Hemsworth...you will dwarf him. As for that tatt, I hope to get some designs worked up for you. I can't catch a breath here with school bro, just constant barrage of crap to do.
 
TurningGreen said:
Ok Im caught up. 1st sweet hammer, 2nd looking awesome bro, you are going to have some serious mass left even after your cut. Doc, your frame is huge. I can't believe you even questioned being as big as Hemsworth...you will dwarf him. As for that tatt, I hope to get some designs worked up for you. I can't catch a breath here with school bro, just constant barrage of crap to do.
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Take your time, don't mind my eagerness, I don't think I could your way until after the 1st anyway, just me being eager to see your design based on what I told you, I like your creative style, so I know it will be Stellar!!! Thank you for the compliment, I do agree I am at least as big as Hemsworth, but whether I can get that lean in time, I'm starting to wonder, weird the way my body is holding onto mass much better this time around, but not cutting as fast as I remember, maybe it is just in my head, but I'm going to start carb-cycling really hard starting next week, that always works like nobody's business, I mean I can only see the top two and I expected to see at least the top 4 by now and my arms are only veiny when I work out, I like it when they are just constantly veiny, probably just me being too hard on myself, but either way, I gotta get more serious with my diet or something, not so much cutting the cals, definitely not going to sacrifice the protein, but I'm probably going to switch over to a half of my meals be just whey protein in water and the other half just being lean protein sources and veggies and then every 4th day add a serving of oatmeal! Anyway, again thanks for the compliment Bro!
 
Day 71 - 09/20/2011 - Rest Day

* Low Back feeling much better, glad I gave it another day off just to be sure. My plans for the rest of this week are to hit Chest & Abs tomorrow; Light Legs & Calves on Thursday; Biceps, Tricpes, & Abs on Friday; Cardio & Calves on Saturday, and then Sunday Morry & I are meeting early in the morning before I get my daughter to play another 18 holes of Disc Golf... What can I say, I'm addicted, LoL!
 
ScottyDoc said:
Take your time, don't mind my eagerness, I don't think I could your way until after the 1st anyway, just me being eager to see your design based on what I told you, I like your creative style, so I know it will be Stellar!!! Thank you for the compliment, I do agree I am at least as big as Hemsworth, but whether I can get that lean in time, I'm starting to wonder, weird the way my body is holding onto mass much better this time around, but not cutting as fast as I remember, maybe it is just in my head, but I'm going to start carb-cycling really hard starting next week, that always works like nobody's business, I mean I can only see the top two and I expected to see at least the top 4 by now and my arms are only veiny when I work out, I like it when they are just constantly veiny, probably just me being too hard on myself, but either way, I gotta get more serious with my diet or something, not so much cutting the cals, definitely not going to sacrifice the protein, but I'm probably going to switch over to a half of my meals be just whey protein in water and the other half just being lean protein sources and veggies and then every 4th day add a serving of oatmeal! Anyway, again thanks for the compliment Bro!
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I just started something similar to what you explained here. Ive only taken around 10% of calories from carbs in the last two days yet I feel excellent not to mention strong as ever. I've been doing weekend refeeds with high carbs for the past two weekends and coming back to the week with restricted carbs. This week in particular I felt awesome! I felt so good today that I threw 315 on the flat bench and crushed it. I ended up getting 1@335 which is a massive PR for me...I'll try to get it up on the site for the contest.
 
ScottyDoc said:
Day 71 - 09/20/2011 - Rest Day

* Low Back feeling much better, glad I gave it another day off just to be sure. My plans for the rest of this week are to hit Chest & Abs tomorrow; Light Legs & Calves on Thursday; Biceps, Tricpes, & Abs on Friday; Cardio & Calves on Saturday, and then Sunday Morry & I are meeting early in the morning before I get my daughter to play another 18 holes of Disc Golf... What can I say, I'm addicted, LoL!
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Get in that play time!!

Looking mean though. Progress is phenomenal, making me look bad!
 
Disc Golf!! Fock ya!!!
 
Pic looks Sweet! You have and are doing AWESOME!!!! I borrowed your chicken breast and green beans routine but every once in a while I throw in a spinach instead. It's just enough food for your body to do something with, but not enough to fill you up. I'm liking it!
 
Good progress as usual Al, disc golf sounds interesting, I have taken up table tennis but my game is wayyy.. off...
 
Thanks guys, I appreciate it, I'm doing my best!

New update on the THOR HAMMER it is looking sick...

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Day 72 - 09/21/2011 - Chest & Abs

Exercise 1: Incline Chest (Hammer Strength)
Set 1 - 1 plate on each side for 25 reps
Set 2 - 1 plate on each side for 25 reps
Set 3 - 1 plate and a 10Lb on each side for 25 reps
Set 4 - 1 plate and two 10Lbs on each side for 25 reps

Exercise 2: Decline Cable Flys
Set 1 - 25 Lbs on each side for 25 reps
Set 2 - 25 Lbs on each side for 25 reps
Set 3 - 25 Lbs on each side for 25 reps
Set 4 - 25 Lbs on each side for 25 reps

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

Exercise 4: Decline Push-Ups against a bench (body weight)
Set 1 - 25 reps
Set 2 - 24 reps
Set 3 - 22 reps
Set 4 - 20 reps

Exercise 5: Oblique Crunches (Back hyper-extension bench) - (bodyweight)
Set 1 - 25 reps each side
Set 2 - 25 reps each side
Set 3 - 25 reps each side
Set 4 - 25 reps each side

Exercise 6: Hanging Leg Raises (bodyweight)
Set 1 - 40 reps side to side and 20 reps straight up
Set 2 - 30 reps side to side and 15 reps straight up
Set 3 - 35 reps straight up

- This workout felt very good, I can still feel that my low back is sore, but none of these lifts were an issue with my low back at all, which was surprising to me, I expected to not be able to do my Abs & Obliques, but that had zero effect on my LB, I finished my workout in exactly an hour, I was kind of going slower than my pace last week, got to bed late, tired, blah...blah...blah, but hey, I was there, I got it done and I did it well!

Diet:
Meal 1 - 6 egg whites/1yoke (post-workout)
Meal 2 - 8oz chicken breast & 1 can green beans
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 2 scoops of whey protein in water
Meal 5 - Have not decided... (8oz Chk or 6 egg wht/1 yk) & 1 can of green beans
Meal 6 - 2 scoops of whey protein in water
 
ScottyDoc said:
Thanks guys, I appreciate it, I'm doing my best!

New update on the THOR HAMMER it is looking sick...

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Dude that is looking awesome!
 
Hey my buff bro. Here is what I will be doing. Soon as this is done. Pure test and pct rev black will be in full effect.

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morry said:
Al, ur huge man. I was taken back when we met. U killed that sh1t with me and taught me a few things along the way. You DLs made me look like a child. Effortless and great form.

Def will be challenging one another in the gym again.

Frisbee golf rocks man. I'm so glad we all got out there and played. The throw he is talking about....he is being modest. It was a par 4 , 500 ft or so I think and he easily tossed that bitch 250 or so feet. Prob more. I jaw dropped. First time and threw a one in a million throw...natural maybe?

Guys if you get a chance to network, def do it. I met a great friend that I expect to learn a lot from and push me to Level I couldn't by myself.

Chris, ever in GA?

Thx for the knowledge and comradery. Ur def the real thing and great friend.
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Feeling is completely mutual my friend, completely mutual, I think everyone on here should go out of their way to meet one another if in local areas! As far as Disc Golf, I'm hooked, hope the weather prediction stays the way it is for Sunday, can't wait to get back out there! As far as me being modest, it was an amazing throw, but it was also right after you showed me the proper way to throw it and really use my body and put my hips into it before that, LoL, my throws were nothing short of comical! Still, he neglects to talk about his amazing shot, seriously bro... you were at least 40-50ft if not more from that hole/goal and you put it right in the chains!
 
DreamWeaver said:
Wholy shyte Al you really go all out..
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Is there any way to do it, I'm not some half-a$$ kind of guy, I mean when I do something... I do it, which is why when I eat bad, LoL... I really eat bad, LoL! No worries though, diet is going strong, no signs of burning out, actually looking forward to reaching my ultimate post Halloween goal of getting under 4.5% and starting my Lean Gains regiment!
 
Onlychevy6 said:
Hey my buff bro. Here is what I will be doing. Soon as this is done. Pure test and pct rev black will be in full effect.

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Sounds like a plan Bro!
 
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