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

ScottyDoc said:
OK... I see I am getting much support for my missing the gym for "Daddy Day" at her school, so everyone knows, her name is Ava, she is 7yrs old and is in 2nd grade! Her mom and I totally surprised her, I got to their house and she just exploded, "Daddy's taking me to Daddy Day at School?" Just screaming in joy and yes Chris, I melted! There were quite a few Daddies in the cafeteria (I did not partake in the Krispy Kreme Donuts), but I was the only Daddy who followed her to class and stayed for the first hour of school until I had to leave to make it to work on time. Ava loves introducing me to all her friends, she is very out going and a social butterfly just like me and being the total kid-magnet that I am, nothing makes her happier than me entertaining her and all her friends! And I don't have to explain how good it makes a Dad feel for her daughter to look up at him like he is the "Sun her world revolves around!" Today is a GREAT day my friends, GREAT DAY!!! :)
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Way to make me miss my daughter even more! Wife took daughter with her to in-laws when she went to help with corn harvest. I should be able to get some things done without distractions but they won't be back till Friday and I can't wait for them to get back!
 
On a different note, I got a batch of jerky made yesterday. It was some that I had mixed up a while back but was unable to get it in the dehydrators so I bagged it up and put it in the deep freeze. Unfortunately the red pepper kinda just took over during the time in the freezer. It's more of a pepper taste than anything else now. Not very happy about that! The pepper is supposed to ADD to the flavor not BE the flavor. Will have to make a new batch to send you because my pride won't let me turn out sub-par work!
 
I wonder how much the god of war one would cost?
 
morry said:
I wonder how much the god of war one would cost?
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Do you want me to call my "Make-Up" artist friend who did all my past make-up jobs and find out for you? Gotta let me know ASAP though, she books up FAST!!!
 
Al, man I feel we need to catch up it has been too long... I am doing well, guess who just to a rep position with BPS. Fear not I can still log other products. ;)

When do we get another set of update pics you BIG STUD!
 
Day 83 - 10/02/201 - Daddy Day (Sunday)
- :( No disc golf with Morry today too much other things planned with the wife and daughter to squeeze it all in, but definite plans for next Sunday for Shizzle!!!

Diet:
Meal 1 - 6 egg whites/no yoke
Meal 2 - 2 scoops whey protein in water
Meal 3 - 1Lb steak & green beans
Meal 4 - 1 whole rotisseri chicken from Walmart
Meal 5 - 4 Chocolate rice cakes with thin later of peanut butter
- 1 gallon of water all day & 1 glass of red wine in the evening


Day 84 - 10/03/2011 - Heavy Leg Day & Calves
* FYI everyone, I’m at a new gym, LA Fitness, so new equipment, I’m happy about the change, love changing things up, just bare with me.

Exercise 1: Leg Press (Kind from KLEEN’s Leg Press video)
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 20 reps
Set 4 - 8 plates on each side for 15 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 13 reps
Set 8 - 12 plates on each side for 12 reps
Set 9 - 12 plates on each side for 15 reps

Exercise 2: Hack Squat (Yes a real 45 degree angle one... Whoo... Hooo!)
Set 1 - 2 plates on each side for 15 reps
Set 2 - 2 plates on each side for 15 reps
Set 3 - 2 plates on each side for 15 reps
Set 4 - 2 plates on each side for 15 reps

Exercise 3: Calf Machine (Leg Press style)
Set 1 - 4 plates on each side for 25 reps (toes in)
Set 2 - 4 plates on each side for 25 reps (toes out)
Set 3 - 4 plates on each side for 25 reps (toes in)
Set 4 - 4 plates on each side for 22 reps (toes out)
Set 5 - 4 plates on each side for 20 reps (toes in)
Set 6 - 4 plates on each side for 19 reps (toes out)

- OK, so first I didn’t notice the Hack Squat machine until after I was well into my Leg Presses or I would have probably used that instead, my future plans are to do similar workouts for Heavy Legs as the one you see above, but switching out which Machine I start with and put the most emphasis on and which one I use to just burn out. Another thing is I was actually super-setting my calves and Hack-Squats and by doing this I was able to finish this workout in approximately 45mins. Next week I will warm up and do heavier weight with the Hack Squats and burn out with leg press, super-setting it with Calf raises, just a way to finally add some variety to my Heavy Leg days, very happy about this, hoping to actually see some growth in them in the very near future. All in all, incredible workout, felt very good, low back did not act up, all is well my friends.

Diet:
Meal 1 - 2 scoops whey protein in water (pre-workout)
Meal 2 - 6 egg whites/1 yoke & 1 can of spinach
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 8oz chicken breast & 1 can of spinach
Meal 5 - 2 scoops whey protein in water (pre-sleep)
2+ Gallons of water all day
 
MrKleen73 said:
Al, man I feel we need to catch up it has been too long... I am doing well, guess who just to a rep position with BPS. Fear not I can still log other products. ;)

When do we get another set of update pics you BIG STUD!
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When you get a chance try out their new BSN AMINO's, Watermelon, Green Apple, & Blue Raz are all the ****, I mean they taste Fugging Fantastic, we sell it at our Nutrition store locations, I got like a ton of samples! Another perk of FINAFLEX owning now their 3rd nutrition store, I get enough samples of just about every product out there, what is the point of me every needing to buy supplements, LoL!
 
Day 85 - 10/04/2011 - Shoulders, Traps, & Abs

Exercise 1: Hammer Strength Shoulder Press
Set 1 - 1 plate on each side for 25 reps
Set 2 - 1 plate & a quarter on each side for 20 reps
Set 3 - 2 plates on each side for 15 reps
Set 4 - 2 plates & a quarter on each side for 12 reps
Set 5 - 3 plates on each side for 8 reps
Set 6 - 2 plates & a quarter on each side for 12 reps
Set 7 - 2 plates & a quarter on each side for 13 reps

Exercise 2: Lateral Cable Delt Raises
Set 1 - 20Lbs each side for 20 reps
Set 2 - 20Lbs each side for 20 reps
Set 3 - 20Lbs each side for 18 reps
Set 4 - 20Lbs each side for 16 reps

Exercise 3: Rear Cable Delt Raises
Set 1 - 30Lbs each side for 15 reps
Set 2 - 30Lbs each side for 15 reps
Set 3 - 30Lbs each side for 15 reps
Set 4 - 30Lbs each side for 15 reps

Exercise 4: Dumbbell Shoulder Presses
Set 1 - 50Lbs each hand for 20 reps
Set 1 - 50Lbs each hand for 18 reps
Set 1 - 50Lbs each hand for 15 reps
Set 1 - 50Lbs each hand for 15 reps

Exercise 5: Dumbbell Shrugs
Set 1 - 80Lbs each hand for 30 reps
Set 2 - 80Lbs each hand for 30 reps
Set 3 - 80Lbs each hand for 30 reps
Set 4 - 80Lbs each hand for 30 reps

Exercise 6: Hanging Leg Raises (body weight)
Set 1 - 50 reps running style (1 leg/knee to chest at a time), immediately followed by 20 reps both legs same time
Set 2 - 50 reps running style, immediately followed by 18 reps both legs same time
Set 3 - 40 reps running style, immediately followed by 17 reps both legs same time
Set 4 - 40 reps running style, immediately followed by 15 reps both legs same time

- I completed this workout in exactly 1hr, was a good workout, afterwards I spent about 30 mins going in and out of the sauna, and let me tell you this... LA FITNESS knows how to keep their Sauna’s HOT... 220 deg. F.

Diet:
Meal 1 - 2 scoops whey protein in water (pre-workout)
Meal 2 - 6 egg whites/1 yoke & 1 can of spinach
Meal 3 - 8oz chicken breast & 1 can of spinach
Meal 4 - 2 cans of tuna in water & 1 can of spinach
Meal 5 - 2 scoops whey protein in water (pre-sleep)
2+ Gallons of water all day
 
Day 86 - 10/05/2011 - Back & Calves

Exercise 1: Hammer Strength Upper Back Rows (wide grip)
Set 1 - 1 plate on each side for 25 reps
Set 2 - 1 plate & a quarter on each side for 25 reps
Set 3 - 2 plates on each side for 20 reps
Set 4 - 2 plates & a quarter on each side for 15 reps
Set 5 - 3 plates on each side for 12 reps
Set 6 - 3 plates on each side for 12 reps
Set 7 - 3 plates on each side for 10 reps

Exercise 2: Hammer Strength Lower Back Rows (close grip)
Set 1 - 2 plates on each side for 15 reps
Set 2 - 2 plates & a quarter on each side for 15 reps
Set 3 - 3 plates on each side for 10 reps
Set 4 - 2 plates & a quarter on each side for 12 reps
Set 5 - 2 plates & a quarter on each side for 10 reps

Exercise 3: Super-Set Close Grip Seated Cable Rows with Wide Grip Cable Lat Pull Downs
Set 1 - 120Lbs Seated Cable Rows for 15 reps, immediately followed by 120Lbs Lat Pull Downs for 15 reps
Set 2 - 120Lbs Seated Cable Rows for 15 reps, immediately followed by 120Lbs Lat Pull Downs for 13 reps
Set 3 - 120Lbs Seated Cable Rows for 13 reps, immediately followed by 120Lbs Lat Pull Downs for 12 reps
Set 4 - 120Lbs Seated Cable Rows for 12 reps, immediately followed by 120Lbs Lat Pull Downs for 10 reps

Exercise 4: Calf Machine (Leg Press style)
Set 1 - 4 plates on each side for 25 reps (toes in)
Set 2 - 4 plates on each side for 25 reps (toes out)
Set 3 - 4 plates on each side for 24 reps (toes in)
Set 4 - 4 plates on each side for 22 reps (toes out)
Set 5 - 4 plates on each side for 20 reps (toes in)
Set 6 - 4 plates on each side for 20 reps (toes out)

- I finished this workout in a little less than an hour, about 50-55mins or so, was a very good workout, my back is extremely engorged with blood and pumped, I even saw a hint of a vein in my right Lat when I took my shirt off and was flexing my back in the locker-room before getting into the sauna, spent another 30-40mins in and out of the sauna again today, WoW they keep it HOT, I LOVE it...!

Diet:
Meal 1 - 2 scoops whey protein in water (pre-workout)
Meal 2 - 6 egg whites/1 yoke & 1 can of spinach
Meal 3 - OH Yeah 30g protein Bar
Meal 4 - 8oz chicken breast & 1 can of spinach
Meal 5 - 2 cans of tuna in water & 1 can of spinach
Meal 6 - 2 scoops whey protein in water (pre-sleep)
2+ Gallons of water all day
 
OK, so I got a text from MORRY today asking me if I was OK, LoL, Yes... I am ok, I know I have been totally MIA on the forums this week and am only getting online here tonight to update my LOG and to post this to let everyone know why I have been MIA! The owners of FINAFLEX as I have mentioned before have a chain of Nutrition stores here in the Atlanta area called “Xtreme Nutrition” well the purchased another one and asked me if I would run it for a little while and threw a little extra $$$ at me so how could I refuse, great guys, always take care of me! So I have been working my A$$ off at this new store, first I had to clean it, then I had to take all the old inventory from the previous Nutrition store owner and organize it, then was getting like $10K/day worth of new inventory for the past 3 days straight, all of which I have to put into the computer (cost, price, description, etc.) and then put it on the shelves, make displays, etc. So needless to say, I have been busting my tail for 10hrs/day and will continue to do so for the rest of this week until it is complete and a smooth operating machine, then I will be able to come back to the forums in between customers as it is still my job and obligation to continue to be their online representative all while managing their new “Xtreme Nutrition” store! Whew that was just tiring to even type all that out, LoL!

But as you guys can see, I have not skimped out on the gym not one single time, not even close, new gym and all I’m all excited to hit a new muscle group each and every day, all is looking perfect for me to hit each and every muscle group on their on individual day this week which is awesome, the perfect way I like to do it 1 muscle group/day 6 days a week, hitting Abs & Calves both 3 x’s per week giving me Sundays off to do Disc Golf in the morning with the Master of Disc Golf himself... MORRY, and then spend the rest of the day with the most precious of little girls, my Daughter “The Ava-Bug”

So be patient with me guys, I’ll get back to being online all day every day by next week!
 
MrKleen73 said:
When do we get another set of update pics you BIG STUD!
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Yo... I'm playing disc golf with Morry this Sunday morning and I'll have him shoot some pictures, even a video or two of my throwing the disc and as long as it is warm enough, the shirt will be off to get some sun for SHIZZLE!!! Either way I'll get Morry to shoot a few picts of me with his camera phone and either he or I will post them, probably him because he can do it straight from his phone!

Oh... & if I had to guess my BF... I would say I'm around 10% So it does not look like I will be able to get below 6% as planned for THOR, but as long as I'm under 7%, which I am definitely on target to hit, then I'm fine with it, besides it will make all the difference in the world when I start cutting out the water and really getting crazy my last week of prep, man my wife hates that part, LoL!
 
Beast mode Al! Way to kick ass! By the way I am repping for BPS not BSN. Bulk Performance Solutions the guys who make Combustion and EndoSurge.
 
MrKleen73 said:
Beast mode Al! Way to kick ass! By the way I am repping for BPS not BSN. Bulk Performance Solutions the guys who make Combustion and EndoSurge.
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In the words of Homer Simpson... "DOH!"



My Bad... LoL!
 
MrKleen73 said:
Al, man I feel we need to catch up it has been too long... I am doing well, guess who just to a rep position with BPS. Fear not I can still log other products. ;)

When do we get another set of update pics you BIG STUD!
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Congrats on the REP job!
 
ScottyDoc said:
OK, so I got a text from MORRY today asking me if I was OK, LoL, Yes... I am ok, I know I have been totally MIA on the forums this week and am only getting online here tonight to update my LOG and to post this to let everyone know why I have been MIA! The owners of FINAFLEX as I have mentioned before have a chain of Nutrition stores here in the Atlanta area called “Xtreme Nutrition” well the purchased another one and asked me if I would run it for a little while and threw a little extra $$$ at me so how could I refuse, great guys, always take care of me! So I have been working my A$$ off at this new store, first I had to clean it, then I had to take all the old inventory from the previous Nutrition store owner and organize it, then was getting like $10K/day worth of new inventory for the past 3 days straight, all of which I have to put into the computer (cost, price, description, etc.) and then put it on the shelves, make displays, etc. So needless to say, I have been busting my tail for 10hrs/day and will continue to do so for the rest of this week until it is complete and a smooth operating machine, then I will be able to come back to the forums in between customers as it is still my job and obligation to continue to be their online representative all while managing their new “Xtreme Nutrition” store! Whew that was just tiring to even type all that out, LoL!

But as you guys can see, I have not skimped out on the gym not one single time, not even close, new gym and all I’m all excited to hit a new muscle group each and every day, all is looking perfect for me to hit each and every muscle group on their on individual day this week which is awesome, the perfect way I like to do it 1 muscle group/day 6 days a week, hitting Abs & Calves both 3 x’s per week giving me Sundays off to do Disc Golf in the morning with the Master of Disc Golf himself... MORRY, and then spend the rest of the day with the most precious of little girls, my Daughter “The Ava-Bug”

So be patient with me guys, I’ll get back to being online all day every day by next week!
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Congrats on the BF% and on running the new place!!!
 
Meister said:
Congrats on the BF% and on running the new place!!!
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Thanks Bro, no matter what I will continue on this mission until my goal has been met, whether it takes me a month longer than expected of 3 mos. longer than expected, I will not quit until my goal has been met... Period... AMEN!!!
 
Nice and from the pics I have seen he is about 8% so at -7% you should look like a stud! Just way bigger than him.
 
MrKleen73 said:
Nice and from the pics I have seen he is about 8% so at -7% you should look like a stud! Just way bigger than him.
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Kleen... you really don't think this is closer to 6%?

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Also, I mean I know the "Big Screen" so to speak can add Lbs and be deceiving and make you look bigger, but he looks to be a pretty big dude none-the-less, let me see what I can dig up as far as a Bio on him with some legit stats!
 
MrKleen73 said:
Nice and from the pics I have seen he is about 8% so at -7% you should look like a stud! Just way bigger than him.
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OK... the only legit stats I could find is that he is claimed to be 6'3" tall on every single bio of him everywhere! So, if he is 1" taller than me and looks like that, I'm gonna venture and say he was at least and I mean at least 225Lbs in THOR! I cam currently 230Lbs and guestimating, but I'm a pretty accurate guestimator, that I am 10% BF, meaning to come close to my goal I would have to get down to around 220Lbs or less... and to really hit my goal of the "Tutu Challenge" if I don't lose a single LB of muscle I would have to come down to 214/215 Lbs, again that is if I don't lose a single LB of muscle in the process of getting that lean, seriously doubtful IMO! If I had to make a reasonable guess, for me to actually get below 4.5% BF, I would have to come down below 210 Lbs, and if I were a betting man, I would bet on around 208 Lbs! But hey, the beauty of this is... I'm gonna do it, whether I lose the "Tutu-Challenge" or not, I'm going to get down that lean and we will see where I am and how much I weigh!
 
Wow bro, 10% is awesome! Sounds like life has you busy as all hell (I'm definitely on that boat with you), glad to see all is going well and you are tearing up the workouts.
 
Day 87 - 10/06/2011 - Chest & Abs

Exercise 1: Hammer Strength Incline Chest Press
Set 1 - 1 plate on each side for 25 reps
Set 2 - 1 plate & a quarter on each side for 20 reps
Set 3 - 2 plates on each side for 15 reps
Set 4 - 2 plates & a quarter on each side for 12 reps
Set 5 - 3 plates on each side for 8 reps
Set 6 - 2 plates & a quarter on each side for 10 reps
Set 7 - 2 plates & a quarter on each side for 8 reps, immediately followed by 1 plates & a quarter each side for 10 reps

Exercise 2: Decline Cable Flys
Set 1 - 40Lbs each side for 15 reps
Set 2 - 50Lbs each side for 10 reps
Set 3 - 40Lbs each side for 15 reps
Set 4 - 40Lbs each side for 15 reps

Exercise 3: Incline Cable Flys
Set 1 - 30Lbs each side for 15 reps
Set 2 - 30Lbs each side for 15 reps
Set 3 - 30Lbs each side for 15 reps
Set 4 - 30Lbs each side for 15 reps

Exercise 4: Hammer Strength Decline Presses
Set 1 - 2 plates each side for 15 reps
Set 2 - 2 plates each side for 13 reps
Set 3 - 2 plates each side for 12 reps
Set 4 - 2 plates each side for 10 reps, immediately followed by 1 plate each side for 20 reps

Exercise 5: Twisting Oblique Crunches on Back Hyper-Extension Bench (body weight)
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
Set 1 - 40 reps running style (one leg at a time), immediately followed by 20 reps both legs straight up
Set 2 - 40 reps running style, immediately followed by 20 reps both legs straight up
Set 3 - 40 reps running style, immediately followed by 15 reps both legs straight up
Set 4 - 30 reps running style, immediately followed by 15 reps both legs straight up

- Excellent workout, my chest had a wicket pump, my abs were cramping up so much I had to stretch them for like 5+ mins before I could walk to the locker room and do my in & out of the sauna for 30 mins, I finished the entire workout in right under an hour approx. 50-55mins, excellent workout, very pleased.

Diet:
Meal 1 - 2 scoops whey protein in water (pre-workout)
Meal 2 - 6 egg whites/no yoke 50g protein drink RTD (post-workout)
Meal 3 - 2 cans tuna in water & 1 can of spinach
Meal 4 - 8oz chicken breast & 1 can of spinach
Meal 5 - 40g protein protein bar
Meal 6 - 2 scoops whey protein in water (pre-sleep)
 
Day 88 - 10/07/2011 - Light Legs & Calves

Exercise 1: Super-Set ABduction with ADduction of the Hips
Set 1 - 300Lbs Hip ABduction 25 reps, immediately followed by 240Lbs Hip ADduction 25 reps
Set 2 - 300Lbs Hip ABduction 25 reps, immediately followed by 240Lbs Hip ADduction 25 reps
Set 3 - 300Lbs Hip ABduction 25 reps, immediately followed by 240Lbs Hip ADduction 25 reps
Set 4 - 300Lbs Hip ABduction 25 reps, immediately followed by 240Lbs Hip ADduction 25 reps

Exercise 2: Super-Set Lying Leg Curls with Leg Extensions
Set 1 - 100Lbs Leg Curls for 15 reps, immediately followed by 150Lbs Leg Extensions 15 reps (toes in)
Set 2 - 100Lbs Leg Curls for 15 reps, immediately followed by 150Lbs Leg Extensions 15 reps (toes out)
Set 3 - 100Lbs Leg Curls for 15 reps, immediately followed by 150Lbs Leg Extensions 15 reps (toes in)
Set 4 - 100Lbs Leg Curls for 15 reps, immediately followed by 150Lbs Leg Extensions 15 reps (toes out)
Set 5 - 100Lbs Leg Curls for 15 reps, immediately followed by 150Lbs Leg Extensions 15 reps (toes in)
Set 6 - 100Lbs Leg Curls for 15 reps, immediately followed by 150Lbs Leg Extensions 15 reps (toes out)

Exercise 3: Standing Calf Raise Machine
Set 1 - 300Lbs for 25 reps (toes in)
Set 2 - 300Lbs for 25 reps (toes out)
Set 3 - 300Lbs for 25 reps (toes in)
Set 4 - 300Lbs for 25 reps (toes out)

Exercise 4: Weird Calf Machine (One foot at a time, almost like a gas pedal on a car, but the entire pedal was free-motion) was very hard to get used to it, but I really liked it.
Set 1 - 200Lbs each calf for 20 reps
Set 2 - 250Lbs each calf for 15 reps
Set 3 - 250Lbs each calf for 15 reps
Set 4 - 200Lbs each calf for 25 reps

- Very fast workout, very good pumps, legs and calves were burning I tell you, burning! Completed the entire workout in 45mins, afterwards I spent 45mins in and out of the sauna, but this time, when I would get out, I would go to the lap-pool and swim 3 consecutive laps (1 lap = swimming to one side then back), then get back in the sauna for as long as I could, then 3 laps, repeat, I completed about 3 cycles of this, figured the pool was a good way to cool off, stretch out my muscles, get a little cardio, nothing to wind me, just enough to use them, then back to sweating my A$$ off in the sauna, I like that combo, will be utilizing that more int he future, might actually help me get leaner, actively using the muscles while I cool off, keeping my heart pumping and my metabolism high, sure beats wasting time!

Diet:
Meal 1 - Protein bar 32g protein (pre-workout)
Meal 2 - 6 egg whites/no yoke & 50g protein drink RTD (post-workout)
Meal 3 - 8oz Chicken Breast & 1 can of spinach
Meal 4 - Oatmeal Protein Cookie 18g Protein and 42g Protein Shot (no carbs, no fat, just pure protein)
Meal 5 - 2 scoops of whey protein in water (pre-sleep)
 
I'm Liking it, it is really cool, being such the anti-social person I am and totally repelling people... Yeah right, I am introducing myself to everyone and talking to everyone and letting everyone know that I am running the nutrition store right next door and it is crazy good for business, from people out on the gym floor, in the locker room, in the sauna, met a guy in the pool while cooling off and about to do my laps, and they are coming into the store and they are spending money, so I can say I am DIRECTLY bringing business = $Money$ to this Nutrition store!
 
ScottyDoc said:
I'm Liking it, it is really cool, being such the anti-social person I am and totally repelling people... Yeah right, I am introducing myself to everyone and talking to everyone and letting everyone know that I am running the nutrition store right next door and it is crazy good for business, from people out on the gym floor, in the locker room, in the sauna, met a guy in the pool while cooling off and about to do my laps, and they are coming into the store and they are spending money, so I can say I am DIRECTLY bringing business = $Money$ to this Nutrition store!
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Word of mouth goes a long way. Not only are you putting in the time working out but you are putting in face time with customers. What is the name of the new store you are running now?
 
Thats great doc. I love business owners who take pride in their products and act like they are here to stay. Listening to supp owners on podcasts YouTube or just on forums like this really do influence me to buy their goods. ;)
 
Onlychevy6 said:
Word of mouth goes a long way. Not only are you putting in the time working out but you are putting in face time with customers. What is the name of the new store you are running now?
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Oh, my bad... Same as the other two they own "Xtreme Nutrition" They have one in Lawrenceville/Duluth GA (right on the border), one in Cumming, GA, and now one in Norcross, GA!
 
Day 89 - 10/08/2011 - Hung-Over like a BEATCH!!!

OK... so I was BAD, last night I went to Frontera Mexican Restaurant where my wife works and had a Huge Fish-Bowl Margarita, I know... alcohol = bad, margarita = sugar, even worse, but what makes it the absolute worst is my body fat is way lower than what I am used to and my calories are and have been so low that the huge margarita, which the bartender made extra strong since my wife works there (like 2 extra shots of tequila) got me WASTED, dead serious, I mean WASTED, like the wife had to drive me home and it is only 1 mile from our house kind of wasted, needless to say I missed the gym and it is 5:30pm the next day and I'm still hurting with a skull splitting head-ache! No big deal really on the workout, I'll make that up, but I'm not happy with myself or with how I am feeling! Damn! Live & Learn I guess, LoL!

DIET:
* Gonna be even lower than usual today just because my stomach feels like total $hit from making an A$$ of myself last night
Meal 1 - 6 egg whites/no yokes
Meal 2 - 8oz Chicken Breast & 1 can of spinach
Meal 3 - 8oz Chicken Breast & 1 can of spinach
Meal 4 - 2 scoops whey protein in water (pre-sleep)
 
ScottyDoc said:
Day 89 - 10/08/2011 - Hung-Over like a BEATCH!!!

OK... so I was BAD, last night I went to Frontera Mexican Restaurant where my wife works and had a Huge Fish-Bowl Margarita, I know... alcohol = bad, margarita = sugar, even worse, but what makes it the absolute worst is my body fat is way lower than what I am used to and my calories are and have been so low that the huge margarita, which the bartender made extra strong since my wife works there (like 2 extra shots of tequila) got me WASTED, dead serious, I mean WASTED, like the wife had to drive me home and it is only 1 mile from our house kind of wasted, needless to say I missed the gym and it is 5:30pm the next day and I'm still hurting with a skull splitting head-ache! No big deal really on the workout, I'll make that up, but I'm not happy with myself or with how I am feeling! Damn! Live & Learn I guess, LoL!

DIET:
* Gonna be even lower than usual today just because my stomach feels like total $hit from making an A$$ of myself last night
Meal 1 - 6 egg whites/no yokes
Meal 2 - 8oz Chicken Breast & 1 can of spinach
Meal 3 - 8oz Chicken Breast & 1 can of spinach
Meal 4 - 2 scoops whey protein in water (pre-sleep)
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Sounds like somebody is going to have an advantage in disc golf tomorrow.
 
morry said:
Sounds like somebody is going to have an advantage in disc golf tomorrow.
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Day 90 - 10/09/2011 - Disc Golf & Day with Daughter

My Hangover was completely healed and gone by the time we played Disc Golf this morning, but that didn't help me what-so-ever! The wind was blowing very hard, which is no excuse, makes the game harder for both of us, either way I had my A$$ humbly handed to me by none other than our Main-Man Morry! I believe I was 17 over par and he was 12 over par, but had a good time, always great to talk shop with someone as knowledgeable as him, he definitely knows his $hit, I would not want to get in a What's what, who's who supplement pissing contest with him that is for sure! Oh and I did lose so I tried to buy his lunch, but the gay guy at the Chipotle register fancied Morry and took care of his Burrito bowl for him, with a wink-win & a smile, Ha..ha.. Good times, LoL! So hey Morry, how was the special sauce? :stick: I gotta get my jabs when and where I can with this guy... because I'm sure not getting them on the disc golf course! His exact words to me were, "AL... I'm trying to beat the $hit out of you!" Well job well done my friend, but remember I'm drinking milk and when I grow up.... uh... My Mom can kick your Mom's A$$, yeah, take that!

That didn't sound too bitter did it, I mean it isn't like I'm holding a grudge or taking this game to seriously... right?
 
You played well, but when the prize is food, ill Damn near kill for it.

The wind sucked but the company was perfect? Al, u know ur sh1t that's why we get along. :)

We def gotta hit the gym again too.

BTW guys, Al is leaning the FOCK out . I'll be very surprised if he doesn't hit his Halloween goal. No Homo, but homie was looking ripped.

My special sauce was good and save u 7 bucks or so. :lol:
 
morry said:
You played well, but when the prize is food, ill Damn near kill for it.

The wind sucked but the company was perfect? Al, u know ur sh1t that's why we get along. :)

We def gotta hit the gym again too.

BTW guys, Al is leaning the FOCK out . I'll be very surprised if he doesn't hit his Halloween goal. No Homo, but homie was looking ripped.

My special sauce was good and save u 7 bucks or so. :lol:
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I appreciate that, I have been working very hard to lean out, but Morry & I both agree that we are pretty much the same BF or very close, but based on where we hold our fat and the difference in our builds have completely different look, so with that being said, he's looking lean as Fock too, we are going to Kick some serious A$$es and take some names when we hit Wild Bills this year for Halloween, I am so excited Morry has agreed to join my wife and I, seriously, this is going to kick some major A$$ and be one hell of a good night! We did discuss some more costume options for him, and yes, my make-up artist could paint him up as "God of War" and he would be perfectly BAD-A$$, but that kind of extensive paint job does not come cheap, so my suggestion is to go as a Gladiator or Spartan Warrior, something that is rather cheap, show-cases his body and his hard work and still looks very Bad-A$$!

Yes, I wanna hit Legs with you one day Bro, a Heavy Leg day, I know I can hang with you on a Heavy Leg day, I don't hold back, I'll do anything but Free weight squats, I'll even do squats or front squats on a smith machine, just won't do regular free-weight squats anymore, between my old hip-flexor injury and bad low back, why test fate and risk injury, just not worth it, but anything else where I can protect myself and ensure perfect form, GAME-ON Brotha!
 
Ask him what happened at Jillians tonight.
Let's just say Al is going to be Demi Moore.
 
Day 91 - 10/10/2011 - Heavy Leg Day & Calves

Exercise 1: Real Hack Squat Machine
Set 1 - no plates (just the rack) for 25 reps
Set 2 - 1 plate on each side for 20 reps
Set 3 - 2 plates on each side for 15 reps
Set 4 - 3 plates on each side for 15 reps
Set 5 - 4 plates on each side for 15 reps
Set 6 - 5 plates on each side for 10 reps (barely)
Set 7 - 4 plates on each side for 10 reps
Set 8 - 4 plates on each side for 10 reps

Exercise 2: Leg Press
Set 1 - 6 plates on each side for 20 reps
Set 2 - 8 plates on each side for 15 reps
Set 3 - 10 plates on each side for 15 reps
Set 4 - 12 plates on each side for 13 reps
Set 5 - 8 plates on each side for 20 reps

Exercise 3: Seated Calf Raises (not the kind with pads on the quads, more like a leg press, but designed for calves)
Set 1 - 4 plates on each side for 30 reps (toes in)
Set 2 - 4 plates on each side for 30 reps (toes out)
Set 3 - 4 plates on each side for 26 reps (toes in)
Set 4 - 4 plates on each side for 24 reps (toes out)
Set 5 - 4 plates on each side for 21 reps (toes in)
Set 6 - 4 plates on each side for 20 reps (toes out)

- Ok, this workout was a BEAR, I mean it felt great, but man I was not used to doing those Hack-Squats at all and they were way harder than I remember them being back in the day! Anyway I did good, I kept the weight up, I kept my volume up, my Reps were in a good range, not too low, not too high, was a very good workout and all together it took exactly 1hr. Afterwards I did my Sauna... Pool...Sauna... Pool combo, really liking it! Sometimes I swim a lap, sometimes I just walk from one end of the pool to the other doing high knees against the water resistance, whatever, I just stay moving and cooling off while in the pool, also while in the sauna I have really been trying to concentrate on flexing my individual muscles for like 15 seconds, then moving to another muscle, kind of like doing posing sessions for weeks before a competition, but I'm doing them in the sauna.

Diet:
Meal 1 - 2 scoops whey protein in water
Meal 2 - 6 egg whites/no yokes
Meal 3 - 2 cans tuna in water & 1 can of spinach
Meal 4 - 2 scoops whey protein in water
Meal 5 - 2 scoops whey protein in water
2+ gallons of water a day with BCAA's

* Yes, I am cutting my cals way down while carb cycling, on my car day I will eat more whole food along with my 2 servings of oatmeal, but something has to give, I know I am leaning out, but it just isn't happening fast enough and I need to speed this up, I don't care if I have to feel like $hit for the next 3 weeks, it is game-time and I will do whatever it takes, besides as long as I take in enough protein & enough FINAFLEX EPI-V to stay Anabolic, I won't lose muscle and that is all I would ever be concerned about, fat... goodbye, strength... it will come back, besides I'm pretty much gonna high-rep it from here, even on heavy leg days, Oh... Yeah, it's go-time Baby!!!
 
You had me thinking that you might not make the jerky challenge but now I'm not sure. Had to tell my wife to keep out of it. She just said that I needed to make more anyways! Lol!! Try to get a little sent out to you tomorrow.

Workouts are looking killer!
 
You had me thinking that you might not make the jerky challenge but now I'm not sure. Had to tell my wife to keep out of it. She just said that I needed to make more anyways! Lol!! Try to get a little sent out to you tomorrow.

Workouts are looking killer!
 
ScottyDoc said:
Exercise 1: Real Hack Squat Machine
Set 6 - 5 plates on each side for 10 reps (barely)

Exercise 2: Leg Press
Set 4 - 12 plates on each side for 13 reps
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Big numbers, big Al. Awesome stuff to be on a cut.

Keep Killing It!!!:saevil:
 
Onlychevy6 said:
You have been putting up some great numbers there sir. How far til you hit your goal?
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Well it really all depends on how you look at it... as far as getting down below 6% for Halloween... Not gonna happen, but I will be below 8%, hell I might even get right at 7% which is fine, especially since I am way bigger than I have ever been at this lean frame! Also, I think everyone is gonna get their wish and see me very lean, but not at my goal of below 4.6% BF dancing in a damn pink tutu, LoL! I am a man of my word and I will do it if I don't hit my goal, but as promised, I will continue this quest until I have gotten down to 4.6% BF or below, Oh Yes... I Will!!!

That's just me being honest with where I am and what is possible, but don't get me wrong, I am very pleased with how I am looking, like I said... I have never seen myself this big and lean at the same time, so as I appear to be getting leaner and leaner each and every day, I continue to get more and more excited about how I'm looking, now how I am feeling is a totally different story, with how much I am working per day on top of my workouts and my lack of calories, I am very weak and tired all day long, I'm just glad my workouts are in the morning when I have the most strength and energy, but even my workouts I'm starting to see myself drop the weights down quicker and just going for the reps, which doesn't really bother me, I'm just listening to my body, not pushing it with the weights, but dropping down and pushing it with reps and the burn, which is what I need to be doing at this point anyway, so all in all, I'm Happy!
 
lukehayd said:
You had me thinking that you might not make the jerky challenge but now I'm not sure. Had to tell my wife to keep out of it. She just said that I needed to make more anyways! Lol!! Try to get a little sent out to you tomorrow.

Workouts are looking killer!
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Thanks Bro, and forgive me for forgetting and being too lazy to scroll through pages and pages of posts to figure out what our "Jerky Challenge" deal was, but what were the parameters again? Because as of right now, I'm shooting for 7.0% BF for THOR/Halloween and 4.5% by December 1st, both will be very hard to accomplish, but very possible, both will truly be a test of my metal for sure!
 
thundergod said:
Big numbers, big Al. Awesome stuff to be on a cut.

Keep Killing It!!!:saevil:
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Thanks Bro, I really appreciate that coming from you BIG-GUY! I really think this was my last week of big #'s, will have to see how I feel next week, I've already started lessening the weight and upping the reps with my upper-body, I'm thinking there are only two more heavy leg days left from now til Halloween, I will probably go back to whatever I can get 25 x's until then at least, maybe all the way through Dec. 1st, might change it up a big and do normal carbs for like a week after Halloween before I start carb-cycling again to get as lean as I can for Dec. 1st, will probably need to based on how I feel! But don't worry, just because I will be hitting 25 reps/set does not mean I will slack on the amount of weight if I don't have to, will be basing the rest of this run on feel, nothing is worth getting injured over!
 
Day 92 - 10/11/2011 - Shoulders, Traps, & Abs

Exercise 1: Hammer Strength Shoulder Press
Set 1 - 1 plate on each side for 25 reps
Set 2 - 1 plate & a quarter on each side for 20 reps
Set 3 - 2 plates on each side for 15 reps
Set 4 - 2 plates & a quarter on each side for 10 reps
Set 5 - 2 plates & a quarter on each side for 8 reps
Set 6 - 2 plates on each side for 14 reps
Set 7 - 2 plates on each side for 12 reps

Exercise 2: Cable Lateral Shoulder Raises
Set 1 - 20Lbs on each side for 17 reps
Set 2 - 20Lbs on each side for 15 reps
Set 3 - 20Lbs on each side for 15 reps
Set 4 - 20Lbs on each side for 15 reps

Exercise 3: Cable Rear Shoulder Raises
Set 1 - 30Lbs on each side for 15 reps
Set 2 - 30Lbs on each side for 15 reps
Set 3 - 30Lbs on each side for 15 reps
Set 4 - 30Lbs on each side for 15 reps

Exercise 4: Dumbbell Shoulder Presses
Set 1 - 50Lbs each hand for 20 reps
Set 2 - 50Lbs each hand for 17 reps
Set 3 - 50Lbs each hand for 15 reps
Set 4 - 50Lbs each hand for 14 reps

Exercise 5: Dumbbell Shrugs
Set 1 - 80Lbs each hand for 30 reps
Set 2 - 80Lbs each hand for 30 reps
Set 3 - 80Lbs each hand for 27 reps
Set 4 - 80Lbs each hand for 25 reps

Exercise 6: Oblique Crunches on Low Back Hyper-Extension Bench (body weight)
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 7: Hanging Leg Raises
Set 1 - Both Legs same time for 40 reps
Set 2 - Both Legs same time for 30 reps
Set 3 - Both Legs same time for 25 reps
Set 4 - Both Legs same time for 30 reps

- I Super-Set the Lateral & Rear Shoulder raises with one another, as well as Super-Set the Oblique Crunches with the Hanging Leg Raises to save time and really make it burn. The workout took approximately 1 hour and 10 minutes. It was a very good workout, my shoulders were pumped big time, I really liked how pumped my rear delts were looking, a naturally lagging body part for me in my opinion. Also, I am enjoying the fact that I appear leaner and leaner every single day, seeing more and more veins & striations, etc. I did not have time today to do my normal sauna to pool routine, so I just showered and got my A$$ to work.

Diet:
Meal 1 - 2 scoops whey protein in water (pre-workout)
Meal 2 - 6 egg whites/no yokes (post-workout)
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 2 scoops whey protein in water
Meal 5 - 2 scoops whey protein in water (pre-sleep)
 
Hey... What is going on, I don't have the control options to Bold anything or underline, center, all my little posting control options are gone, is anyone else experiencing this as well???
 
ScottyDoc said:
Hey... What is going on, I don't have the control options to Bold anything or underline, center, all my little posting control options are gone, is anyone else experiencing this as well???
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Yup!

Me thinks they are working on the site. Hopefully it comes back. Is your UserCP (settings) working?
 
ScottyDoc said:
Thanks Bro, and forgive me for forgetting and being too lazy to scroll through pages and pages of posts to figure out what our )"Jerky Challenge" deal was, but what were the parameters again? Because as of right now, I'm shooting for 7.0% BF for THOR/Halloween and 4.5% by December 1st, both will be very hard to accomplish, but very possible, both will truly be a test of my metal for sure!
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,
The challenge was for you to get to 5.5% or lower to get a 2 lb package of my homemade deer jerky. If you didn't, I got 2 bottles of 1-Andro. ( I made the last part up! Lol!)
 
JudoJosh said:
Yup!

Me thinks they are working on the site. Hopefully it comes back. Is your UserCP (settings) working?
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No... Have a very hard time navigating my normal subscriptions!
 
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