DreamWeaver
Legend
I love protein treats, I just got some of the NTBM mix for bars looking forward to trying it out...
2011 ScottyDoc's famous FINAFLEX sponsored Hallow-Lean / 16wk SHREDDDD!!!
- Thread starter ScottyDoc
- Start date
Milas
Board Sponsor
You have to try adding those N2 Mix to the better protein bars, just smoosh them on top. Delicious!
I also think the PowerChews have been a savior for me, I have a terrible sweet tooth and the chews help me avoid candy or trips to the vending machine. I know I'm biased, but I was surprised how well it helped deal with sweet tooth cravings (and hunger during fasting)!
ScottyDoc
Well-known member
Day 97 - 10/16/2011 - Biceps & Triceps
- Working out with Morry, he likes to do everything in circuits or super-sets as I call them...
Exercise 1: French Curls (21's) & Skull Crushers
Set 1 - 50Lb Curls for 21 reps, immediately followed by 70Lbs Triceps for 20 reps
Set 2 - 60Lb Curls for 21 reps, immediately followed by 80Lbs Triceps for 15 reps
Set 3 - 70Lb Curls for 18 reps, immediately followed by 90lbs Triceps for 15 reps
Set 4 - 70Lb Curls for 18 reps, immediately followed by 90Lbs Triceps for 15 reps
Exercise 2: Hammer Curls & Cable Rope Tricep Press Downs
Set 1 - 30Lbs each arm Curls for 15 reps, immediately followed by 80Lb Triceps for 15 reps
Set 2 - 30Lbs each arm Curls for 12 reps, immediately followed by 80Lb Triceps for 13 reps
Set 3 - 25Lbs each arm Curls for 12 reps, immediately followed by 80Lb Triceps for 12 reps
Set 4 - 25Lbs each arm Curls for 10 reps, immediately followed by 80Lb Triceps for 12 reps
Exercise 3: Double Bicep Cable Curls & Underhand Cable Tricep Extensions
Set 1 - 30Lbs each arm Curls for 15 reps, immediately followed by 30Lb Triceps for 12 reps
Set 2 - 30Lbs each arm Curls for 15 reps, immediately followed by 30Lb Triceps for 12 reps
Set 3 - 30Lbs each arm Curls for 13 reps, immediately followed by 25Lb Triceps for 12 reps
Set 4 - 30Lbs each arm Curls for 12 reps, immediately followed by 25Lb Triceps for 12 reps
- The workout went fast, even with all the Bull-$hitting taking place between Morry & I, we got it done in right about an hour. Afterwards we raided the local Nutrition store for our post-workout protein snack before playing disc golf, because the loser was buying lunch. Needless to say Morry played some of the best disc golf I've seen... 18 holes and he was only 9 over Par, I think I was 22 over Par, he can correct me if I'm wrong, but he was playing great and I was playing worse than my first time ever, guess it was just one of those days, but we had a good time, met a few new guys out there who were pretty good and experienced... good times as always, Thanks Morry, hope you enjoyed Lunch ya BEATCH, LoL!
Diet:
Meal 1 - 2 scoops whey protein in water
Meal 2 - 1 Oh-Yeah Protein Bar
Meal 3 - Foot Long double-meat roast beef Firehouse Sub
Meal 4 - 2 scoops whey protein in water
Meal 5 - Sushi & lots of it
- Working out with Morry, he likes to do everything in circuits or super-sets as I call them...
Exercise 1: French Curls (21's) & Skull Crushers
Set 1 - 50Lb Curls for 21 reps, immediately followed by 70Lbs Triceps for 20 reps
Set 2 - 60Lb Curls for 21 reps, immediately followed by 80Lbs Triceps for 15 reps
Set 3 - 70Lb Curls for 18 reps, immediately followed by 90lbs Triceps for 15 reps
Set 4 - 70Lb Curls for 18 reps, immediately followed by 90Lbs Triceps for 15 reps
Exercise 2: Hammer Curls & Cable Rope Tricep Press Downs
Set 1 - 30Lbs each arm Curls for 15 reps, immediately followed by 80Lb Triceps for 15 reps
Set 2 - 30Lbs each arm Curls for 12 reps, immediately followed by 80Lb Triceps for 13 reps
Set 3 - 25Lbs each arm Curls for 12 reps, immediately followed by 80Lb Triceps for 12 reps
Set 4 - 25Lbs each arm Curls for 10 reps, immediately followed by 80Lb Triceps for 12 reps
Exercise 3: Double Bicep Cable Curls & Underhand Cable Tricep Extensions
Set 1 - 30Lbs each arm Curls for 15 reps, immediately followed by 30Lb Triceps for 12 reps
Set 2 - 30Lbs each arm Curls for 15 reps, immediately followed by 30Lb Triceps for 12 reps
Set 3 - 30Lbs each arm Curls for 13 reps, immediately followed by 25Lb Triceps for 12 reps
Set 4 - 30Lbs each arm Curls for 12 reps, immediately followed by 25Lb Triceps for 12 reps
- The workout went fast, even with all the Bull-$hitting taking place between Morry & I, we got it done in right about an hour. Afterwards we raided the local Nutrition store for our post-workout protein snack before playing disc golf, because the loser was buying lunch. Needless to say Morry played some of the best disc golf I've seen... 18 holes and he was only 9 over Par, I think I was 22 over Par, he can correct me if I'm wrong, but he was playing great and I was playing worse than my first time ever, guess it was just one of those days, but we had a good time, met a few new guys out there who were pretty good and experienced... good times as always, Thanks Morry, hope you enjoyed Lunch ya BEATCH, LoL!
Diet:
Meal 1 - 2 scoops whey protein in water
Meal 2 - 1 Oh-Yeah Protein Bar
Meal 3 - Foot Long double-meat roast beef Firehouse Sub
Meal 4 - 2 scoops whey protein in water
Meal 5 - Sushi & lots of it
ScottyDoc
Well-known member
Day 98 - 10/17/2011 - Rest Day (Had to finalize which apt. my Wife & I are going to move into)
- Not upset about not working out today, was not planning on doing Heavy Legs this week or next week anyway, because after that Sushi, it is pure carb-cycling from here til the day of, weight is still staying pretty much the same 225-230Lbs, body fat continuing to drop, but it is the final two weeks and I need to be ready for when I start to dry out, I know I'll look good either way, but I still wanna come in nice and dry and very vascular or as much as possible anyway! Oh, yes, we did find the perfect apt. and put our down payment and locked it in, Morry is even going to help us move, YOU DA MAN BRO!!! Moving the weekend after Halloween!
Diet:
Meal 1 - 2 scoops whey protein in water (pre-workout)
Meal 2 - 6 egg whites/no yokes & 1 can of spinach (post-workout)
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 8oz baked chicken & 1 can of spinach
Meal 5 - 2 scoops whey protein in water (pre-sleep)
- Not upset about not working out today, was not planning on doing Heavy Legs this week or next week anyway, because after that Sushi, it is pure carb-cycling from here til the day of, weight is still staying pretty much the same 225-230Lbs, body fat continuing to drop, but it is the final two weeks and I need to be ready for when I start to dry out, I know I'll look good either way, but I still wanna come in nice and dry and very vascular or as much as possible anyway! Oh, yes, we did find the perfect apt. and put our down payment and locked it in, Morry is even going to help us move, YOU DA MAN BRO!!! Moving the weekend after Halloween!
Diet:
Meal 1 - 2 scoops whey protein in water (pre-workout)
Meal 2 - 6 egg whites/no yokes & 1 can of spinach (post-workout)
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 8oz baked chicken & 1 can of spinach
Meal 5 - 2 scoops whey protein in water (pre-sleep)
DreamWeaver
Legend
Yah less than 2 weeks now... have to get some candy for the kids... try not to eat any myself...lol maybe I should get the kids protein bars...
oufinny
Well-known member
Ehhh, you sir have the will power far exceeding that of me. The 5-6 meal plan I could not ever get used to, always felt hungry after the small meals. With that diet you will be good to go, I can see the fat melting off if you stick to it these last few weeks.
ScottyDoc
Well-known member
Day 99 - 10/18/2011 - Shoulders, Traps, & Calves
Exercise 1: Hammer Strength Shoulder Press
Set 1 - 1 plate on each side for 25 reps
Set 2 - 1 plate on each side for 20 reps
Set 3 - 1 plate & a quarter on each side for 20 reps
Set 4 - 2 plates on each side for 15 reps
Set 5 - 2 plates & a quarter on each side for 12 reps
Set 6 - 2 plates & a quarter on each side for 9 reps
Set 7 - 2 plates on each side for 13 reps, immediately followed by 9 additional reps with one plate on each side
Exercise 2: Rear Delt Flies (dumbbells)
Set 1 - 25Lbs each hand for 20 reps
Set 2 - 25Lbs each hand for 20 reps
Set 3 - 25Lbs each hand for 18 reps
Set 4 - 25Lbs each hand for 15 reps
Exercise 3: Lateral Delt Flies (dumbbells)
Set 1 - 15Lbs each hand for 17 reps
Set 2 - 15Lbs each hand for 15 reps
Set 3 - 15Lbs each hand for 12 reps
Set 4 - 10Lbs each hand for 16 reps
Exercise 4: Dumbbell Military Presses
Set 1 - 50Lbs each hand for 20 reps
Set 2 - 50Lbs each hand for 18 reps
Set 3 - 50Lbs each hand for 17 reps
Set 4 - 50Lbs each hand for 16 reps
Exercise 5: Dumbbell Shrugs
Set 1 - 80Lbs each hand for 40 reps
Set 2 - 80Lbs each hand for 35 reps
Set 3 - 80Lbs each hand for 30 reps
Set 4 - 80Lbs each hand for 30 reps
Exercise 6: Seated Calf Raises
Set 1 - 2 plates for 30 reps
Set 2 - 3 plates for 25 reps
Set 3 - 4 plates for 20 reps
Set 4 - 5 plates for 15 reps
Set 5 - 5 plates for 12 reps
Set 6 - 4 plates for 15 reps
- I finished this workout in 1 hour and 5 minutes, I didn't list it, but I did do a circuit for the last 3 exercises.. (Dumbbell Military press straight to dumbbell shrugs, straight to Seated Calf Raises) and then at the end finished my last two sets of calf raises, time was getting away from me so I had to speed things up. Good workout, pump was good, strength was good, I mean I'm getting more and more tired as this process progresses, but I'm still doing it and getting it done with decent weight, for the next two weeks, as long as I get some good reps in, a good burn and a decent pump, I know I'm not losing muscle while I'm trying to lose that last minute fat and dry up, I'll be good! After Halloween, I will re-access what I might need or want to do to change things up, I've been doing the same thing for too long now, so will definitely need to make some serious changes to my workout following Halloween, not sure what, not even thinking about it for right now, will probably take the week after Halloween as a really light week leading up to my move, then will look to make all those workout changes the week following my move, just some FYI of what is going on in this CRAZY head of mine!
Diet:
Meal 1 - 2 scoops of whey protein in water
Meal 2 - 6 egg whites/no yokes 2 scoops of whey protein in coffee (splenda)
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 8oz Baked Chicken & 1 can of spinach
Meal 5 - 2 scoops whey protein in water
Exercise 1: Hammer Strength Shoulder Press
Set 1 - 1 plate on each side for 25 reps
Set 2 - 1 plate on each side for 20 reps
Set 3 - 1 plate & a quarter on each side for 20 reps
Set 4 - 2 plates on each side for 15 reps
Set 5 - 2 plates & a quarter on each side for 12 reps
Set 6 - 2 plates & a quarter on each side for 9 reps
Set 7 - 2 plates on each side for 13 reps, immediately followed by 9 additional reps with one plate on each side
Exercise 2: Rear Delt Flies (dumbbells)
Set 1 - 25Lbs each hand for 20 reps
Set 2 - 25Lbs each hand for 20 reps
Set 3 - 25Lbs each hand for 18 reps
Set 4 - 25Lbs each hand for 15 reps
Exercise 3: Lateral Delt Flies (dumbbells)
Set 1 - 15Lbs each hand for 17 reps
Set 2 - 15Lbs each hand for 15 reps
Set 3 - 15Lbs each hand for 12 reps
Set 4 - 10Lbs each hand for 16 reps
Exercise 4: Dumbbell Military Presses
Set 1 - 50Lbs each hand for 20 reps
Set 2 - 50Lbs each hand for 18 reps
Set 3 - 50Lbs each hand for 17 reps
Set 4 - 50Lbs each hand for 16 reps
Exercise 5: Dumbbell Shrugs
Set 1 - 80Lbs each hand for 40 reps
Set 2 - 80Lbs each hand for 35 reps
Set 3 - 80Lbs each hand for 30 reps
Set 4 - 80Lbs each hand for 30 reps
Exercise 6: Seated Calf Raises
Set 1 - 2 plates for 30 reps
Set 2 - 3 plates for 25 reps
Set 3 - 4 plates for 20 reps
Set 4 - 5 plates for 15 reps
Set 5 - 5 plates for 12 reps
Set 6 - 4 plates for 15 reps
- I finished this workout in 1 hour and 5 minutes, I didn't list it, but I did do a circuit for the last 3 exercises.. (Dumbbell Military press straight to dumbbell shrugs, straight to Seated Calf Raises) and then at the end finished my last two sets of calf raises, time was getting away from me so I had to speed things up. Good workout, pump was good, strength was good, I mean I'm getting more and more tired as this process progresses, but I'm still doing it and getting it done with decent weight, for the next two weeks, as long as I get some good reps in, a good burn and a decent pump, I know I'm not losing muscle while I'm trying to lose that last minute fat and dry up, I'll be good! After Halloween, I will re-access what I might need or want to do to change things up, I've been doing the same thing for too long now, so will definitely need to make some serious changes to my workout following Halloween, not sure what, not even thinking about it for right now, will probably take the week after Halloween as a really light week leading up to my move, then will look to make all those workout changes the week following my move, just some FYI of what is going on in this CRAZY head of mine!
Diet:
Meal 1 - 2 scoops of whey protein in water
Meal 2 - 6 egg whites/no yokes 2 scoops of whey protein in coffee (splenda)
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 8oz Baked Chicken & 1 can of spinach
Meal 5 - 2 scoops whey protein in water
ScottyDoc
Well-known member
My Halloween Party is on Saturday the 28th & I think I'm taking my daughter around the neighborhood on Sunday the 29th, not sure, either way I'll get me a little candy then, LoL! 10 more days to go... How did your show go? I saw just one picture on FaceBook, if you have more pictures posted on your Log, sorry I have not gotten there yet, I'll be checking it a little later today, about to leave the warehouse here at FINAFLEX to go take over my shift at their new Nutrition store, so I'll have a few hours to get online once I get there!
DreamWeaver
Legend
There are about 3 on facebook only one is close to the right angle as they are from my opponent and were taken of him during our pose down. I am waiting for the photos of the compulsories, I know it was close but want to find out how close cuz quite a few people had me picked to win.. I know it could have gone either way so I'm not upset at all... Just excited to see how good I was...
ScottyDoc
Well-known member
10 days and counting Bro, ultra-clean from here out because I'm going to start drinking the distilled water in a few days vs. my regular tap, then starting this Sunday will start taking my Expel 4 caps twice daily (once in morning and once at night) to start shedding all that water and dry up like a Fugging Prune til I carb up the day of! Following basically what I have said a few posts above and listening to a few tid-bits of advice given by Kleen!
ScottyDoc
Well-known member
And that my Friend is why you are the Fugging Man, moving sux big time, so to have someone around that can actually lift something and some good conversation! Damn I'm gonna owe ya, guess I gotta figure out some more FREE products I can hook you up with, LoL!
Meister
Active member
Fugging H3LL!!!
Your before and current pics are testament to the dedication that you have given to yourself. I'm always hearing people say they cannot lose wait and then they stuff in another cheeseburger or it's too difficult and then turn the tv back on.
You my friend are an example for everyone who has had or currently has those excuses.
FUGGING HAMMERING AWAY THE FAT...NICE JOB THOR
Your before and current pics are testament to the dedication that you have given to yourself. I'm always hearing people say they cannot lose wait and then they stuff in another cheeseburger or it's too difficult and then turn the tv back on.
You my friend are an example for everyone who has had or currently has those excuses.
FUGGING HAMMERING AWAY THE FAT...NICE JOB THOR
ScottyDoc
Well-known member
Thanks Bro I both appreciate that and agree with what you are saying, I mean it is not an easy thing to do, but it is not impossible, minus a very select few that have serious medical issues, it is just a matter of will-power, dedication, & consistency, breaking that downward spiral, breaking the habit of comfort foods, "Well I'm pigging out until I'm sick to my stomach on beer, pizza, cheese, chips, ice-cream, etc. because I'm depressed that I am fat!" I truly believe that anyone and everyone can do it and there is more than one way to do it, but also with that being said, you can't keep switching back and forth and in most cases you can't really mix the methodologies (unless you really understand the science behind it/them) which leads me back to my biggest thing that I preach every day all day in anything that you do (if you want to do it well) consistency, consistency, consistency! If you consistently work hard at work, it will show, if you consistently eat well, you will drop fat, if you consistently exercise then you will hit the goal based on your exercise routine!
thundergod
Well-known member
^^^^^^^Awesome advice right there, big Al.^^^^^^^^
ScottyDoc
Well-known member
Attention... discovery made!
Hey guys I know you love it when we share with one another when we find something healthy and delicious... well I found something that has tickled my fancy something Fierce I tell you! So energy has been low lately and I have been upping my coffee and stimulants, well this morning after getting back form the gym, ate my egg-whites and wanted some coffee, but also wanted some protein powder, I've tried mixing them before (unsuccessfully), but this time I figured out the trick, can't do it while the coffee is steaming hot, can be hot to very warm, but not scalding (will cause the protein to coagulate to something nasty). Anyway, I just fixed my normal size cup of coffee (a little fat/dairy free creamer & Splenda), drank it down about 2/3 way, by this time it was warm/hot, mixed in two sample packets (equivalent of 2 scoops) of Syntha-6 Chocolate Peanutbutter whey protein, stirred it really good until it was completely dissolved, then added more black coffee to it to fill the shaker cup (do not shake, just stir) stirred it up til it was all blended, now it is pretty darn hot again and man this tasted like some kind of dessert coffee you would get from Star-Bucks, delicious, maybe it is because I have been dieting pretty hard and my few cheats have only been with salty carbs & meats, no sweets in months, but it was Fugging Amazing guys!!!
Hey guys I know you love it when we share with one another when we find something healthy and delicious... well I found something that has tickled my fancy something Fierce I tell you! So energy has been low lately and I have been upping my coffee and stimulants, well this morning after getting back form the gym, ate my egg-whites and wanted some coffee, but also wanted some protein powder, I've tried mixing them before (unsuccessfully), but this time I figured out the trick, can't do it while the coffee is steaming hot, can be hot to very warm, but not scalding (will cause the protein to coagulate to something nasty). Anyway, I just fixed my normal size cup of coffee (a little fat/dairy free creamer & Splenda), drank it down about 2/3 way, by this time it was warm/hot, mixed in two sample packets (equivalent of 2 scoops) of Syntha-6 Chocolate Peanutbutter whey protein, stirred it really good until it was completely dissolved, then added more black coffee to it to fill the shaker cup (do not shake, just stir) stirred it up til it was all blended, now it is pretty darn hot again and man this tasted like some kind of dessert coffee you would get from Star-Bucks, delicious, maybe it is because I have been dieting pretty hard and my few cheats have only been with salty carbs & meats, no sweets in months, but it was Fugging Amazing guys!!!
ScottyDoc
Well-known member
Yes...sirr! I wanted to be sure to include that there is more than one way to do it and that people need to find the right way for them, Kleen and his Lean Gains (intermiten fasting) has been unbelievably successful for him, and I will still give that a try once all this is said and done, but I know from what I have seen and read, you would have to do one or the other and it would not work so well trying to mix the two diets, that would land up being a bastardization that accomodate the user's taste, appetite, and/or timing, but not his appearance which is the ultimate goal, my opinion of course, I'm sure someone could find a combination of my 5-6 meals a day and Lean Gains with IT and make it work, but it just seems like they are opposite style diets by nature! Also wanted to make sure that people know that anything worth while takes time, nothing happens over-night!
Quick Anecdote, since I have that new position where half of my time working for FINAFLEX is at one of their local nutrition stores, I'll have people come in and say stuff like this to me, "Yeah... so what do you have that can get me bigger?" I start to move towards a FINAFLEX product or one of our other good pro-hormones and before I can say a word, they will say, "I mean I wanna get bigger, I'm not trying to get as big as that guy," and they'll point to like Ronnie Coleman, or Jay Cutler's picture on the wall! I literally do a mental chuckle and depending on the person I've actually responded by putting the bottle I had in my hands back on the shelf and say, "Oh, well I don't want to sell you that bottle then!"
There are people out there that believe that one really good cycle of something (real-deal gear, or pro-hormones) can and will give them the body that men have worked and dedicated their entire lives to accomplishing, in a matter of months, seriously, are you kidding me, but I hear not just every now and then, not just once a day, but multiple times a day from guys in their teens, 20's, 30's even older gentlemen in their 50's! I just find that so crazy how uneducated people are on what is even humanly possible in the human body (assisted or not)!
ScottyDoc
Well-known member
Day 100 - 10/19/2011 - Back & Abs
Exercise 1: Cable Lat Pull Downs
Set 1 - 100Lbs for 25 reps
Set 2 - 110Lbs for 25 reps
Set 3 - 120Lbs for 20 reps
Set 4 - 130Lbs for 15 reps
Set 5 - 140Lbs for 15 reps
Set 6 - 150Lbs for 15 reps
Set 7 - 160Lbs for 12 reps
Set 8 - 160Lbs for 10 reps
Exercise 2: Seated Cable Rows
Set 1 - 150Lbs for 15 reps
Set 2 - 150Lbs for 15 reps
Set 3 - 150Lbs for 15 reps
Set 4 - 150Lbs for 15 reps
Exercise 3: Hammer Strength Underhanded Low Lat Pulls
Set 1 - 2 plates on each side for 12 reps
Set 2 - 2 plates on each side for 10 reps
Set 3 - 1 plate & a quarter on each side for 15 reps
Set 4 - 1 plate & a quarter on each side for 15 reps
Exercise 4: Hammer Strength Standing High Lat Pulls
Set 1 - 2 plates on each side for 10 reps
Set 2 - 1 plate & a quarter on each side for 15 reps
Set 3 - 1 plate & a quarter on each side for 15 reps
Set 4 - 1 plate & a quarter on each side for 15 reps
Exercise 5: 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 6: Abdominal Hanging Leg Lifts (body weight)
Set 1 - 1 leg at a time for 50 reps (25 reps each leg)
Set 2 - 1 leg at a time for 50 reps (25 reps each leg)
Set 3 - Both legs at a time for 40 reps
Set 4 - Both legs at a time for 35 reps
- Todays workout was a very good one, went smooth, quick and felt very good with an amazing burn and pump! As you can see and will continue to see as I continue to get leaner, but it is just my body's natural tendency to go a little lighter with higher and higher reps, continuing to get great pumps and break down the muscle, just lighter weight, easier on the joints, also seems to fit with the fact that at this stage of the game I am really only trying to maintain my muscle mass while cutting the fat down as much as possible (doing that mainly through diet, just don't seem to have the energy to actually get on a piece of equipment for any length of time and when I do, the rest of my day is just Fugged, lethargic and cramping, etc.) I mean I still need to function and work and go through my days, if I were doing this professionally or for a contest it would be a different story, just to be clear with anyone following that I am not doing everything 100% perfect, but as near perfect as I can with what I have so to speak!
After I finished my workout, I had plenty of time, got an early start, so I went into the sauna for like 10 mins, then into the pool where I grabbed a pair of those water aerobic weights and did a multitude of upper body exercises to get a good pump in every upper-body muscle I could, all different angles all the while cooling off from the hot sauna (approx. 5 mins), repeat, if the 10mins in the sauna followed by the 5mins in the pool is 1 set, I did 3 sets of this before taking a shower and going to work, felt really good, minus the fact that they must have just chlorinated the pool and it is about 3hrs since I got out of the pool and my eyes are still stinging and watering, I loved it and will continue to do that on a daily basis, even after Halloween, I am totally digging the Hot to cold and the exercise in the pool, etc.
Diet:
Meal 1 - 2 scoops of whey protein in water
Meal 2 - 6 egg whites/no yokes & 2 scoops of whey protein in my coffee
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 2 cans of tuna in water & 1 can of spinach
Meal 5 - 2 scoops of whey protein in water
- All in all, feeling good, energy is not that bad, expecting it to get worse from here to Halloween as I start to water deplete, cont. to carb deplete and have less fat to pull from for energy. As anyone and everyone knows, the fat never comes off as fast as we would like it to, but based on what I am doing... my results are right on target!
Exercise 1: Cable Lat Pull Downs
Set 1 - 100Lbs for 25 reps
Set 2 - 110Lbs for 25 reps
Set 3 - 120Lbs for 20 reps
Set 4 - 130Lbs for 15 reps
Set 5 - 140Lbs for 15 reps
Set 6 - 150Lbs for 15 reps
Set 7 - 160Lbs for 12 reps
Set 8 - 160Lbs for 10 reps
Exercise 2: Seated Cable Rows
Set 1 - 150Lbs for 15 reps
Set 2 - 150Lbs for 15 reps
Set 3 - 150Lbs for 15 reps
Set 4 - 150Lbs for 15 reps
Exercise 3: Hammer Strength Underhanded Low Lat Pulls
Set 1 - 2 plates on each side for 12 reps
Set 2 - 2 plates on each side for 10 reps
Set 3 - 1 plate & a quarter on each side for 15 reps
Set 4 - 1 plate & a quarter on each side for 15 reps
Exercise 4: Hammer Strength Standing High Lat Pulls
Set 1 - 2 plates on each side for 10 reps
Set 2 - 1 plate & a quarter on each side for 15 reps
Set 3 - 1 plate & a quarter on each side for 15 reps
Set 4 - 1 plate & a quarter on each side for 15 reps
Exercise 5: 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 6: Abdominal Hanging Leg Lifts (body weight)
Set 1 - 1 leg at a time for 50 reps (25 reps each leg)
Set 2 - 1 leg at a time for 50 reps (25 reps each leg)
Set 3 - Both legs at a time for 40 reps
Set 4 - Both legs at a time for 35 reps
- Todays workout was a very good one, went smooth, quick and felt very good with an amazing burn and pump! As you can see and will continue to see as I continue to get leaner, but it is just my body's natural tendency to go a little lighter with higher and higher reps, continuing to get great pumps and break down the muscle, just lighter weight, easier on the joints, also seems to fit with the fact that at this stage of the game I am really only trying to maintain my muscle mass while cutting the fat down as much as possible (doing that mainly through diet, just don't seem to have the energy to actually get on a piece of equipment for any length of time and when I do, the rest of my day is just Fugged, lethargic and cramping, etc.) I mean I still need to function and work and go through my days, if I were doing this professionally or for a contest it would be a different story, just to be clear with anyone following that I am not doing everything 100% perfect, but as near perfect as I can with what I have so to speak!
After I finished my workout, I had plenty of time, got an early start, so I went into the sauna for like 10 mins, then into the pool where I grabbed a pair of those water aerobic weights and did a multitude of upper body exercises to get a good pump in every upper-body muscle I could, all different angles all the while cooling off from the hot sauna (approx. 5 mins), repeat, if the 10mins in the sauna followed by the 5mins in the pool is 1 set, I did 3 sets of this before taking a shower and going to work, felt really good, minus the fact that they must have just chlorinated the pool and it is about 3hrs since I got out of the pool and my eyes are still stinging and watering, I loved it and will continue to do that on a daily basis, even after Halloween, I am totally digging the Hot to cold and the exercise in the pool, etc.
Diet:
Meal 1 - 2 scoops of whey protein in water
Meal 2 - 6 egg whites/no yokes & 2 scoops of whey protein in my coffee
Meal 3 - 2 cans of tuna in water & 1 can of spinach
Meal 4 - 2 cans of tuna in water & 1 can of spinach
Meal 5 - 2 scoops of whey protein in water
- All in all, feeling good, energy is not that bad, expecting it to get worse from here to Halloween as I start to water deplete, cont. to carb deplete and have less fat to pull from for energy. As anyone and everyone knows, the fat never comes off as fast as we would like it to, but based on what I am doing... my results are right on target!
Meister
Active member
DOC:
Won't the heat unfold/breakdown the protein? I'm not a doctor nor do I claim to be smart about these things. I'm just going off of what I thought I knew. :squareeyed:
ScottyDoc
Well-known member
Yep, which is why I said you have to let it cool, once it is mixed it does not seem to affect the pre-mixed protein, if you mix it while hot, you can see the protein denature in the form of this gooey coagulated nasty-ness! I mean if you wanna just go the other route and let it totally cool and do basically what I said and make it into an ice-coffee, still tasty & delicious, heat is not a requirement only a preference!
Meister
Active member
FUGIT...I'm starting a pot of coffee!
thundergod
Well-known member
Ice-coffee rules!!
Put that pot of coffee in the freezer for about 15 minutes and then bring it out and mix in the protein and enjoy.
It should be very cold but not frozen. Then you can put it back in the freezer until it really freezes or just drink it very cold.
Either way, it will rule!!
ScottyDoc
Well-known member
All I know is the Syntha-6 Chocolate Peanut Butter Protein powder tasted amazing in the coffee! I mean it was so good, I had to share it with you guys!
Onlychevy6
Well-known member
Here you go sir. One of the funnest logs you will see in a while.
http://anabolicminds.com/forum/supplement-reviews-logs/185024-big-boys-throw.html
http://anabolicminds.com/forum/supplement-reviews-logs/185024-big-boys-throw.html
ScottyDoc
Well-known member
Day 101 - 10/20/2011 - Chest & Calves
Exercise 1: Hammer Strength Incline Chest Press
Set 1 - 1 plate on each side for 25 reps
Set 2 - 1 plate on each side for 20 reps
Set 3 - 1 plate & a quarter on each side for 15 reps
Set 4 - 2 plates on each side for 15 reps
Set 5 - 2 plates & a quarter on each side for 11 reps
Set 6 - 2 plates & a quarter on each side for 9 reps
Set 7 - 2 plates on each side for 10 reps, immediately followed by 1 plate on each side for an additional 15 reps
Exercise 2: Incline Cable Flys
Set 1 - 20Lbs each side for 15 reps
Set 2 - 20Lbs each side for 15 reps
Set 3 - 20Lbs each side for 15 reps
Set 4 - 20Lbs each side for 15 reps
Exercise 3: Decline Cable Flys
Set 1 - 40Lbs each side for 20 reps
Set 2 - 40Lbs each side for 18 reps
Set 3 - 40Lbs each side for 17 reps
Set 4 - 40Lbs each side for 15 reps
Exercise 4: Decline Push-ups against a bench (body weight)
Set 1 - 30 reps
Set 2 - 28 reps
Set 3 - 25 reps
Set 4 - 22 reps
Exercise 5: Seated Toe Raises (Calf Machine similar to Leg Press)
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 25 reps (toes in)
Set 4 - 4 plates on each side for 25 reps (toes out)
Set 5 - 4 plates on each side for 23 reps (toes in)
Set 6 - 4 plates on each side for 22 reps (toes out)
Set 7 - 4 plates on each side for 20 reps (straight)
Set 8 - 4 plates on each side for 20 reps (straight)
* To save time I started Calves when I started my 3rd Exercise (Decline Cable Flys) Calves felt good, so I just get working them in until I was completely done with chest and Wah-Lah I got 8 Fuggin Sets of them, hey they are stubborn muscles and I had the energy and the time, so why not!
- This was a speedy workout, I got it done completely in 45mins, yep chest, calves the works, Love those fast and furious workouts where you leave knowing it was a fantastic workout and got it done in no time flat!!! I'm pretty much in cruise-control as far as the gym is concerned, I'm not really trying to put on any mass or break any kind of records, just looking to get in there, pump the muscles up and burn them out, once that is accomplished, I'm pretty much good to go, as I have said before, I will be looking to drastically change up my entire routine and really shock my body once I have taken this cut as far as I'm going to take it! I'm feeling pretty good, having little bouts here and there where my energy is low, but I'm looking good and leaner every day, the skin around my belly button and flanks is starting to tighten up, I'm starting to see a hint of my obliques and the bottom 2 abs now or in the morning when I first wake up anyway, LoL, hoping to start seeing that vein I have that runs up my very lower abdominal area below the bottom two abdominal muscles!
Diet:
Meal 1 - 2 scoops whey protein in water
Meal 2 - 6 egg whites/no yokes
Meal 3 - Protein Bar
Meal 4 - 2 scoops whey protein in water
Meal 5 - 2 scoops whey protein in water
- 2+ gallons of water all day
- I'm really trying to sharpen up the diet, get my protein in, but other than that starve myself these next 9 days of carbs & fats, I will take in a little extra carbs and fat every third day, just to throw my system off and keep my metabolism jumping!
Exercise 1: Hammer Strength Incline Chest Press
Set 1 - 1 plate on each side for 25 reps
Set 2 - 1 plate on each side for 20 reps
Set 3 - 1 plate & a quarter on each side for 15 reps
Set 4 - 2 plates on each side for 15 reps
Set 5 - 2 plates & a quarter on each side for 11 reps
Set 6 - 2 plates & a quarter on each side for 9 reps
Set 7 - 2 plates on each side for 10 reps, immediately followed by 1 plate on each side for an additional 15 reps
Exercise 2: Incline Cable Flys
Set 1 - 20Lbs each side for 15 reps
Set 2 - 20Lbs each side for 15 reps
Set 3 - 20Lbs each side for 15 reps
Set 4 - 20Lbs each side for 15 reps
Exercise 3: Decline Cable Flys
Set 1 - 40Lbs each side for 20 reps
Set 2 - 40Lbs each side for 18 reps
Set 3 - 40Lbs each side for 17 reps
Set 4 - 40Lbs each side for 15 reps
Exercise 4: Decline Push-ups against a bench (body weight)
Set 1 - 30 reps
Set 2 - 28 reps
Set 3 - 25 reps
Set 4 - 22 reps
Exercise 5: Seated Toe Raises (Calf Machine similar to Leg Press)
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 25 reps (toes in)
Set 4 - 4 plates on each side for 25 reps (toes out)
Set 5 - 4 plates on each side for 23 reps (toes in)
Set 6 - 4 plates on each side for 22 reps (toes out)
Set 7 - 4 plates on each side for 20 reps (straight)
Set 8 - 4 plates on each side for 20 reps (straight)
* To save time I started Calves when I started my 3rd Exercise (Decline Cable Flys) Calves felt good, so I just get working them in until I was completely done with chest and Wah-Lah I got 8 Fuggin Sets of them, hey they are stubborn muscles and I had the energy and the time, so why not!
- This was a speedy workout, I got it done completely in 45mins, yep chest, calves the works, Love those fast and furious workouts where you leave knowing it was a fantastic workout and got it done in no time flat!!! I'm pretty much in cruise-control as far as the gym is concerned, I'm not really trying to put on any mass or break any kind of records, just looking to get in there, pump the muscles up and burn them out, once that is accomplished, I'm pretty much good to go, as I have said before, I will be looking to drastically change up my entire routine and really shock my body once I have taken this cut as far as I'm going to take it! I'm feeling pretty good, having little bouts here and there where my energy is low, but I'm looking good and leaner every day, the skin around my belly button and flanks is starting to tighten up, I'm starting to see a hint of my obliques and the bottom 2 abs now or in the morning when I first wake up anyway, LoL, hoping to start seeing that vein I have that runs up my very lower abdominal area below the bottom two abdominal muscles!
Diet:
Meal 1 - 2 scoops whey protein in water
Meal 2 - 6 egg whites/no yokes
Meal 3 - Protein Bar
Meal 4 - 2 scoops whey protein in water
Meal 5 - 2 scoops whey protein in water
- 2+ gallons of water all day
- I'm really trying to sharpen up the diet, get my protein in, but other than that starve myself these next 9 days of carbs & fats, I will take in a little extra carbs and fat every third day, just to throw my system off and keep my metabolism jumping!
Onlychevy6
Well-known member
Look at all those high reps. You go boy.
ScottyDoc
Well-known member
I'm trying Brotha, I'm sure trying! Like I was saying in my last workout log/update... I'm kind of on or in cruise control mode right now, really focusing on my diet more than my workouts, not that my workouts aren't good and intense, but they are different than before, before my weight and number of reps were always more of a concern, now I just kind of go instinctively on both look and feel, as in I can see in the mirror how pumped I am and vascular I am becoming and feel the pump and the burn, then I just go for a few more because I'm keeping the weight relatively lower than I need to just to avoid any injuries or joint discomfort while being so dry really for a lack of a better word, I'm drying out a lot right now, which is great for looks, but not so great for any kind of heavy lifting!
ScottyDoc
Well-known member
Day 102 - 10/21/2011 - Biceps & Triceps
Exercise 1: Preacher Bicep Curls (Plate Loaded Hammer Strength)
Set 1 - 1 plate for 25 reps
Set 2 - 1 plate & a quarter for 20 reps
Set 3 - 2 plates for 15 reps
Set 4 - 2 plates & a quarter for 10 reps
Set 5 - 2 plates for 12 reps, immediately followed by 1 plate for 9 additional reps
Exercise 2: Skull Crushers
Set 1 - 60Lbs for 20 reps
Set 2 - 80Lbs for 20 reps
Set 3 - 100Lbs for 15 reps
Set 4 - 100Lbs for 13 reps
Set 5 - 100Lbs for 12 reps
Exercise 3: Superset Dumbbell Hammer Curls with Cable Rope Tricep Press downs
Set 1 - 30Lb each hand curls for 20 reps, immediately followed by 80Lbs Tricep Presses for 15 reps
Set 2 - 30Lb each hand curls for 17 reps, immediately followed by 80Lbs Tricep Presses for 15 reps
Set 3 - 30Lb each hand curls for 14 reps, immediately followed by 80Lbs Tricep Presses for 15 reps
Set 4 - 30Lb each hand curls for 11 reps, immediately followed by 80Lbs Tricep Presses for 15 reps
Exercise 4: Superset double arm cable curls with single arm tricep cable kick-backs
Set 1 - 80Lbs curls for 16 reps, immediately followed by 20Lbs kickbacks for 15 reps
Set 2 - 80Lbs curls for 12 reps, immediately followed by 20Lb kickbacks for 15 reps
Set 3 - 70Lbs curls for 12 reps, immediately followed by 20Lb kickbacks for 15 reps
Set 4 - 60Lbs curls for 12 reps, immediately followed by 20Lb kickbacks for 15 reps
Set 5 - 50Lbs curls for 12 reps, immediately followed by 20Lb kickbacks for 15 reps
- Workout was very fast, but very good and furious, I was late to the gym this morning or I would have done Abs with Arms, but I got a late start and pretty much ran out of time, I finished the whole workout in like 40mins, the pump was ridiculous, my arms were burning swollen limbs of jello!
Diet: (Carb Day of my Carb-Cycling)
Meal 1 - 2 scoops of whey protein in water with 2/3 cup of old fashion oatmeal mixed in
Meal 2 - 6 egg whites/no yokes
Meal 3 - 2 scoops of whey protein in coffee with 2/3 cup of old fashion oatmeal mixed in
Meal 4 - 2 cans of tuna & 1 can of spinach
Meal 5 - 2 scoops of whey protein in water
2+ gallons of water (I made the switch to distilled today)
- The diet you have seen over the past 4 days is exactly what I will continue to follow from here until Halloween, it is basically the same thing every day, the only difference is the 4th day is a carb day with the two added meals (always before noon) of old fashioned oats.
Exercise 1: Preacher Bicep Curls (Plate Loaded Hammer Strength)
Set 1 - 1 plate for 25 reps
Set 2 - 1 plate & a quarter for 20 reps
Set 3 - 2 plates for 15 reps
Set 4 - 2 plates & a quarter for 10 reps
Set 5 - 2 plates for 12 reps, immediately followed by 1 plate for 9 additional reps
Exercise 2: Skull Crushers
Set 1 - 60Lbs for 20 reps
Set 2 - 80Lbs for 20 reps
Set 3 - 100Lbs for 15 reps
Set 4 - 100Lbs for 13 reps
Set 5 - 100Lbs for 12 reps
Exercise 3: Superset Dumbbell Hammer Curls with Cable Rope Tricep Press downs
Set 1 - 30Lb each hand curls for 20 reps, immediately followed by 80Lbs Tricep Presses for 15 reps
Set 2 - 30Lb each hand curls for 17 reps, immediately followed by 80Lbs Tricep Presses for 15 reps
Set 3 - 30Lb each hand curls for 14 reps, immediately followed by 80Lbs Tricep Presses for 15 reps
Set 4 - 30Lb each hand curls for 11 reps, immediately followed by 80Lbs Tricep Presses for 15 reps
Exercise 4: Superset double arm cable curls with single arm tricep cable kick-backs
Set 1 - 80Lbs curls for 16 reps, immediately followed by 20Lbs kickbacks for 15 reps
Set 2 - 80Lbs curls for 12 reps, immediately followed by 20Lb kickbacks for 15 reps
Set 3 - 70Lbs curls for 12 reps, immediately followed by 20Lb kickbacks for 15 reps
Set 4 - 60Lbs curls for 12 reps, immediately followed by 20Lb kickbacks for 15 reps
Set 5 - 50Lbs curls for 12 reps, immediately followed by 20Lb kickbacks for 15 reps
- Workout was very fast, but very good and furious, I was late to the gym this morning or I would have done Abs with Arms, but I got a late start and pretty much ran out of time, I finished the whole workout in like 40mins, the pump was ridiculous, my arms were burning swollen limbs of jello!
Diet: (Carb Day of my Carb-Cycling)
Meal 1 - 2 scoops of whey protein in water with 2/3 cup of old fashion oatmeal mixed in
Meal 2 - 6 egg whites/no yokes
Meal 3 - 2 scoops of whey protein in coffee with 2/3 cup of old fashion oatmeal mixed in
Meal 4 - 2 cans of tuna & 1 can of spinach
Meal 5 - 2 scoops of whey protein in water
2+ gallons of water (I made the switch to distilled today)
- The diet you have seen over the past 4 days is exactly what I will continue to follow from here until Halloween, it is basically the same thing every day, the only difference is the 4th day is a carb day with the two added meals (always before noon) of old fashioned oats.
Onlychevy6
Well-known member
Dang man you are killing it.
ScottyDoc
Well-known member
ScottyDoc
Well-known member
Day 103 - 10/22/2011 - Rest Day
- Besides working all day at the Nutrition Store, I'm not doing anything physical today, I woke up dry as HELL, I was like Day..uum! I could even see that little vein in my very lower Abdominal region poking through just a little, like teasing me, saying "Yep, I'm still here, still got more to go... Hahahah!" Bastard, I will make you pop out for HALLOW-LEAN!!!
- My plan is to meet up with Morry and do light legs tomorrow, maybe play some disc golf, been busy all week, so I gotta see if he is up to it or not, I know he wants to do Dead-Lifts, I'll do some with him, but I'm not really going to be giving him much of a challenge, I mean he is going for a record, but I'll take the video for him and I'll try to hang with him, body willing and all, but I'm not going to do anything to risk hurting my low back again right before Halloween, no way!
Diet:
Meal 1 - 2 scoops of protein in water
Meal 2 - Rotisseri Chicken from Super Market
Meal 3 - Protein Bar (Have not decided which on yet)
Meal 4 - 2 cans of tuna & 1 can of Spinach
Meal 5 - 2 scoops of protein in water
2+ gallons of distilled water
- FYI... Yes, I can see a difference now since switching over to distilled water, definitely assisting in the drying out process, which is why I am going to be extra careful from here out with lighter weight and higher reps, no need to do anything other than give all my muscles a really good run through and pump all week, nothing too taxing on my joints, just get the muscles pumped, little burning here and there and getting the blood flowing in them, to let them know they are still there, LoL!
- Besides working all day at the Nutrition Store, I'm not doing anything physical today, I woke up dry as HELL, I was like Day..uum! I could even see that little vein in my very lower Abdominal region poking through just a little, like teasing me, saying "Yep, I'm still here, still got more to go... Hahahah!" Bastard, I will make you pop out for HALLOW-LEAN!!!
- My plan is to meet up with Morry and do light legs tomorrow, maybe play some disc golf, been busy all week, so I gotta see if he is up to it or not, I know he wants to do Dead-Lifts, I'll do some with him, but I'm not really going to be giving him much of a challenge, I mean he is going for a record, but I'll take the video for him and I'll try to hang with him, body willing and all, but I'm not going to do anything to risk hurting my low back again right before Halloween, no way!
Diet:
Meal 1 - 2 scoops of protein in water
Meal 2 - Rotisseri Chicken from Super Market
Meal 3 - Protein Bar (Have not decided which on yet)
Meal 4 - 2 cans of tuna & 1 can of Spinach
Meal 5 - 2 scoops of protein in water
2+ gallons of distilled water
- FYI... Yes, I can see a difference now since switching over to distilled water, definitely assisting in the drying out process, which is why I am going to be extra careful from here out with lighter weight and higher reps, no need to do anything other than give all my muscles a really good run through and pump all week, nothing too taxing on my joints, just get the muscles pumped, little burning here and there and getting the blood flowing in them, to let them know they are still there, LoL!
MrKleen73
Legend
REALLY FInal Countdown? What is next the Unskinny Bop? Man Card please... This is twice now... If you end up in a Tutu I just don't know if we can give it back again Ma'am... Oops I mean Sir,,, for now.
Look is it bad I am getting a little jealous of the bromance you and Morry have going? LMAO!!!
Thats okay me and Oufinny are gonna get together and have a lift soon too. Should be fun.
Onlychevy6
Well-known member
REALLY FInal Countdown? What is next the Unskinny Bop? Man Card please... This is twice now... If you end up in a Tutu I just don't know if we can give it back again Ma'am... Oops I mean Sir,,, for now.
Look is it bad I am getting a little jealous of the bromance you and Morry have going? LMAO!!!
Thats okay me and Oufinny are gonna get together and have a lift soon too. Should be fun.
Just don't tell us who is going to lift who and or where. LMFAO...
TurningGreen
Well-known member
Invalid Link Removed
Here is a link to the Pandora's Box you've unleashed!
Thanks Doc and FINAFLEX...damage will be done!!
Here is a link to the Pandora's Box you've unleashed!
Thanks Doc and FINAFLEX...damage will be done!!
morry
Well-known member
MrKleen said:
:lol: Total bromance, ha ha. I mean how can there no be some mutual respect there? Al is the real deal. No troll, no kiddo typing fanatic, no BS.
I've worked out with quite a few ppl in my time and Al is by far ons of the best if not the best workout partner in respect to endurance, knowledge, and overall fitness.
Regrettably, I did not get chance to workout or play disc golf with him this weekend. Hopefully we can find time this weekend.
I did get a video of me pulling 525 tho. My bro cut the last 7 or so seconds off but all u miss is me going back down on a knee, breathing heavily and then popping back ready for more. Video in my log. Sry for the quick Hijacking
DreamWeaver
Legend
Man!! Epi-V is going to be just what the Doctor ordered for you!! (Pun Intended) I can't think of a better candidate you're just where you need to be for this. Some advice... Peak on it!! If I would have peaked on this I would have been grizzly.. I am hoping to get another run in next year where I'll do just that.
ScottyDoc
Well-known member
Black Coffee, LiL Splenda & Protein powder as creamer and for protein of course, drinking like 2-3 of those throughout the day!
ScottyDoc
Well-known member
Day 104 - 10/23/2011 - Additional Rest Day
- I really didn't do all that much as far as physical activity, I gotta admit, I'm feeling very lethargic and tired all the time, I mean when I wake up I have to force myself in the gym, I do just fine once I get going, but then once I'm done, it is like I am done for the day, drained, Kaa..Put! I took my daughter to the park, we threw the frisbee, kicked the soccer ball around, climbed around on the jungle gym, etc. remember she is only 7yrs old, so not very physical, but seemed like it to me, LoL!
- Kleen, I'm so drained by this diet you can have my Man-Card, as often as you bring it up, it sounds like you might need an extra one, LOL! As far as my Bro-Mance with Morry, it is not our fault that two of the leanest, meanest, hard working Mo-Fo's on the forum just so happen to live in the same town and like to hang out and workout together... Don't be Hate-Nnn... Yo! But back to the Man-Card thing, Kleen, I don't understand, you are my age, are you telling me that you didn't like the hair-bands back in our day? Motley Crew, Bon Jovi, Poisen, Warrant, Winger, Cinderella, White Snake, Skid Row, etc. etc. I mean were you just not a fan of those bands? Don't get me wrong, looking back on them now, they were all "Puddy Tats" dressing like women and trying to act tough, but I still love the music, it brings back memories, what I grew up with, just curious Bro???
Diet:
Meal 1 - 2 scoops protein in water
Meal 2 - 2 scoops protein in water
Meal 3 - Whole Rotisseri Chicken
Meal 4 - 2 scoops protein in water
Meal 5 - 1Lb Lean Cut London Broil (Grilled with Hot sauce & Spices)
2+ gallons of distilled water all day
- I really didn't do all that much as far as physical activity, I gotta admit, I'm feeling very lethargic and tired all the time, I mean when I wake up I have to force myself in the gym, I do just fine once I get going, but then once I'm done, it is like I am done for the day, drained, Kaa..Put! I took my daughter to the park, we threw the frisbee, kicked the soccer ball around, climbed around on the jungle gym, etc. remember she is only 7yrs old, so not very physical, but seemed like it to me, LoL!
- Kleen, I'm so drained by this diet you can have my Man-Card, as often as you bring it up, it sounds like you might need an extra one, LOL! As far as my Bro-Mance with Morry, it is not our fault that two of the leanest, meanest, hard working Mo-Fo's on the forum just so happen to live in the same town and like to hang out and workout together... Don't be Hate-Nnn... Yo! But back to the Man-Card thing, Kleen, I don't understand, you are my age, are you telling me that you didn't like the hair-bands back in our day? Motley Crew, Bon Jovi, Poisen, Warrant, Winger, Cinderella, White Snake, Skid Row, etc. etc. I mean were you just not a fan of those bands? Don't get me wrong, looking back on them now, they were all "Puddy Tats" dressing like women and trying to act tough, but I still love the music, it brings back memories, what I grew up with, just curious Bro???
Diet:
Meal 1 - 2 scoops protein in water
Meal 2 - 2 scoops protein in water
Meal 3 - Whole Rotisseri Chicken
Meal 4 - 2 scoops protein in water
Meal 5 - 1Lb Lean Cut London Broil (Grilled with Hot sauce & Spices)
2+ gallons of distilled water all day
ScottyDoc
Well-known member
Day 105 - 10/24/2011 - Light Legs (I'm only doing legs once, no heavy legs this week... FYI)
Exercise 1: SuperSet Hip ABduction & ADduction (Good-Girl & Bad-Girl) as I like to call it, LoL
Set 1 - 300Lbs ABduction for 30 reps, immediately followed by 220Lbs ADduction for 30 reps
Set 2 - 300Lbs ABduction for 30 reps, immediately followed by 220Lbs ADduction for 30 reps
Set 3 - 300Lbs ABduction for 30 reps, immediately followed by 220Lbs ADduction for 30 reps
Exercise 2: SuperSet Leg Extensions with Leg Curls (both legs)
Set 1 - 150Lbs Extensions for 15 reps(toes-in), immediately followed by 100Lbs leg curls for 15 reps
Set 2 - 150Lbs Extensions for 15 reps(toes-out), immediately followed by 100Lbs leg curls for 15 reps
Set 3 - 170Lbs Extensions for 15 reps(toes-in), immediately followed by 110Lbs leg curls for 15 reps
Set 4 - 170Lbs Extensions for 15 reps(toes-out), immediately followed by 120Lbs leg curls for 15 reps
Set 5 - 190Lbs Extensions for 15 reps(toes-in), immediately followed by 120Lbs leg curls for 12 reps
Set 6 - 190Lbs Extensions for 15 reps(toes-out), immediately followed by 110Lbs leg curls for 15 reps
Exercise 3: Hamstring/Glute Kick-Backs
Set 1 - 200Lbs for 15 reps each leg
Set 2 - 200Lbs for 15 reps each leg
Set 3 - 200Lbs for 15 reps each leg
Exercise 4: Calf Extensions on Weird Calf Machine (But I like it because it was different)
Set 1 - 3 plates for 30 reps (toes straight)
Set 2 - 4 plates for 25 reps (toes in)
Set 3 - 5 plates for 25 reps (toes out)
Set 4 - 5 plates for 20 reps (toes in)
Set 5 - 5 plates for 17 reps (toes out)
Set 6 - 5 plates for 15 reps (toes in)
Set 7 - 4 plates for 16 reps (toes out)
Set 8 - 4 plates for 15 reps (toes straight)
- This was a decent workout, I mean my energy was low in the beginning, but once I got moving, my energy came back, I mean my body pulled it from somewhere... good to know it can still find it when it needs it, the pump was amazing, but burn was intense, but I LOVE IT, especially by the time I got to calves I was looking at them, pointing at them and laughing at them, I think some people looked at me once or twice when I was talking to them like I was expecting them to talk back... "Oh.. Yah like that huh, What..what??? Did you say something, you want some more, I gotta whole lotta more where that came from!!!" Anyway, when I get to this point in my dieting, I start to get a little squirrelly, to my friends who know me, it is funny and I get a lot of laughs, to people who don't know me, I'm that crazy guy who talks to himself, LoL! I finished this workout in about 45-50mins and went and enjoyed some good sauna time with cooling off and getting a good upper-body pump in the pool while cooling off, I really like doing that, I am going to continue doing that as much and as often as possible, I mean I have always loved the sauna and going in the pool and cooling off, but doing high knees and bouncing off my toes for calves and using some of those water weights for resistance in the water to get a good upper-body pump is just awesome, all while cooling off in the pool, can't recommend this enough to anyone listening and thinking about giving it a try!
Diet:
Meal 1 - 2 scoops of whey protein in water (pre-workout)
Meal 2 - 2 scoops of whey protein in coffee (post-workout)
Meal 3 - 2:1 Almond Chocolate Caramel 30g protein
Meal 4 - 2 scoops of whey protein in water
Meal 5 - 2 scoops of whey protein in water (pre-sleep)
2+ gallons of distilled water all day
Exercise 1: SuperSet Hip ABduction & ADduction (Good-Girl & Bad-Girl) as I like to call it, LoL
Set 1 - 300Lbs ABduction for 30 reps, immediately followed by 220Lbs ADduction for 30 reps
Set 2 - 300Lbs ABduction for 30 reps, immediately followed by 220Lbs ADduction for 30 reps
Set 3 - 300Lbs ABduction for 30 reps, immediately followed by 220Lbs ADduction for 30 reps
Exercise 2: SuperSet Leg Extensions with Leg Curls (both legs)
Set 1 - 150Lbs Extensions for 15 reps(toes-in), immediately followed by 100Lbs leg curls for 15 reps
Set 2 - 150Lbs Extensions for 15 reps(toes-out), immediately followed by 100Lbs leg curls for 15 reps
Set 3 - 170Lbs Extensions for 15 reps(toes-in), immediately followed by 110Lbs leg curls for 15 reps
Set 4 - 170Lbs Extensions for 15 reps(toes-out), immediately followed by 120Lbs leg curls for 15 reps
Set 5 - 190Lbs Extensions for 15 reps(toes-in), immediately followed by 120Lbs leg curls for 12 reps
Set 6 - 190Lbs Extensions for 15 reps(toes-out), immediately followed by 110Lbs leg curls for 15 reps
Exercise 3: Hamstring/Glute Kick-Backs
Set 1 - 200Lbs for 15 reps each leg
Set 2 - 200Lbs for 15 reps each leg
Set 3 - 200Lbs for 15 reps each leg
Exercise 4: Calf Extensions on Weird Calf Machine (But I like it because it was different)
Set 1 - 3 plates for 30 reps (toes straight)
Set 2 - 4 plates for 25 reps (toes in)
Set 3 - 5 plates for 25 reps (toes out)
Set 4 - 5 plates for 20 reps (toes in)
Set 5 - 5 plates for 17 reps (toes out)
Set 6 - 5 plates for 15 reps (toes in)
Set 7 - 4 plates for 16 reps (toes out)
Set 8 - 4 plates for 15 reps (toes straight)
- This was a decent workout, I mean my energy was low in the beginning, but once I got moving, my energy came back, I mean my body pulled it from somewhere... good to know it can still find it when it needs it, the pump was amazing, but burn was intense, but I LOVE IT, especially by the time I got to calves I was looking at them, pointing at them and laughing at them, I think some people looked at me once or twice when I was talking to them like I was expecting them to talk back... "Oh.. Yah like that huh, What..what??? Did you say something, you want some more, I gotta whole lotta more where that came from!!!" Anyway, when I get to this point in my dieting, I start to get a little squirrelly, to my friends who know me, it is funny and I get a lot of laughs, to people who don't know me, I'm that crazy guy who talks to himself, LoL! I finished this workout in about 45-50mins and went and enjoyed some good sauna time with cooling off and getting a good upper-body pump in the pool while cooling off, I really like doing that, I am going to continue doing that as much and as often as possible, I mean I have always loved the sauna and going in the pool and cooling off, but doing high knees and bouncing off my toes for calves and using some of those water weights for resistance in the water to get a good upper-body pump is just awesome, all while cooling off in the pool, can't recommend this enough to anyone listening and thinking about giving it a try!
Diet:
Meal 1 - 2 scoops of whey protein in water (pre-workout)
Meal 2 - 2 scoops of whey protein in coffee (post-workout)
Meal 3 - 2:1 Almond Chocolate Caramel 30g protein
Meal 4 - 2 scoops of whey protein in water
Meal 5 - 2 scoops of whey protein in water (pre-sleep)
2+ gallons of distilled water all day
Onlychevy6
Well-known member
that is some volume right there. And you food intake. I have noticed your not eating much. Is that temporary until holloween? Don't you feel like crap not eating?
ScottyDoc
Well-known member
Day 106 - 10/25/2011 - Shoulders, Traps, & Abs
Exercise 1: Superset Lateral & Rear Delt Flys
Set 1 - Lat Delts 5Lbs for 25 reps, immediately followed by Rear Delts 10Lbs for 25 reps
Set 2 - Lat Delts 10Lbs for 20 reps, immediately followed by Rear Delts 15Lbs for 20 reps
Set 3 - Lat Delts 15Lbs for 15 reps, immediately followed by Rear Delts 20Lbs for 15 reps
Set 4 - Lat Delts 15Lbs for 15 reps, immediately followed by Rear Delts 25Lbs for 15 reps
Set 5 - Lat Delts 15Lbs for 15 reps, immediately followed by Rear Delts 25Lbs for 15 reps
Set 6 - Lat Delts 15Lbs for 15 reps, immediately followed by Rear Delts 25Lbs for 15 reps
Exercise 2: Hammer Strength Shoulder Presses
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 on each side for 15 reps
Set 5 - 2 plates on each side for 15 reps, immediately followed by 1 plate on each side for an additional 15 reps
Exercise 3: Dumbbell Shrugs
Set 1 - 90Lbs for 30 reps
Set 2 - 90Lbs for 30 reps
Set 3 - 90Lbs for 25 reps
Set 4 - 90Lbs for 25 reps
Exercise 4: Dumbbell Military Press
Set 1 - 50Lbs for 20 reps
Set 2 - 50Lbs for 18 reps
Set 3 - 50Lbs for 15 reps
Set 4 - 45Lbs for 16 reps
Exercise 5: SuperSet Oblique Crunches with Hanging Leg Raises (all body weight)
Set 1 - 25 reps Oblique Crunches each side, immediately followed by 40 hanging knee to chest raises
Set 2 - 25 reps Oblique Crunches each side, immediately followed by 35 hanging knee to chest raises
Set 3 - 25 reps Oblique Crunches each side, immediately followed by 30 hanging knee to chest raises
Set 4 - 25 reps Oblique Crunches each side, immediately followed by 30 hanging knee to chest raises
- Another good workout, felt tired as HELL getting to the gym, but mustered up the energy from somewhere, because once I got warmed up and got going, it was all good! Again, the pump was great, the burn was great, abs were cramping up pretty bad at the end, but once I start water-depleting, my abs just love to cramp at every chance, they were cramping so bad the other day when I was straining to take a mean dump, I was like Oh.. $hit Literally, I had to sit there and stretch them out on the toilet for like 10mins before I could wipe, LoL, go ahead and laugh, wasn't funny when that $hit was happening, but looking back on it, I know it is funny as hell, LoL! I finished my workout in about 1hr and went and spent at least 30mins in and out of the Sauna and pool, again working up a good upper & lower body pump in the pool all while cooling off from the sauna, I've said this before and I'll say it again, I love that sauna pool combo with the working up a good full-body pump in the pool, just feels so good, I mean it has to be good getting all that blood in there, I never get sore, I'm sure it pumps all that lactic acid out, just feels amazing!
Diet:
Meal 1 - 2 scoops of whey in water (pre-workout)
Meal 2 - 2 scoops of whey in coffee (post-workout)
Meal 3 - 2 scoops of whey in water
Meal 4 - Oh Yeah Protein Bar 30g of protein
Meal 5 - 2 scoops of whey in water (pre-sleep)
2+ gallons of distilled water all day
* I know a lot of you are probably like Holy $hit... Where's the food, for the rest of the week, it is really just gonna be protein & supps until I pig out on some waffles or pancakes an hour before I go to Wild Bills for the costume contest, I just want to be as dry and as depleted as I possibly can until right before when I carb up and just fill those muscles full of glycogen, definitely not your stereotypical way of doing it, but it is working and I just have to lose that last tiny bit of pudge around my belly button and side/rear flanks to make my lower abs and lower obliques just pop like a Mo-Fo!!!
Exercise 1: Superset Lateral & Rear Delt Flys
Set 1 - Lat Delts 5Lbs for 25 reps, immediately followed by Rear Delts 10Lbs for 25 reps
Set 2 - Lat Delts 10Lbs for 20 reps, immediately followed by Rear Delts 15Lbs for 20 reps
Set 3 - Lat Delts 15Lbs for 15 reps, immediately followed by Rear Delts 20Lbs for 15 reps
Set 4 - Lat Delts 15Lbs for 15 reps, immediately followed by Rear Delts 25Lbs for 15 reps
Set 5 - Lat Delts 15Lbs for 15 reps, immediately followed by Rear Delts 25Lbs for 15 reps
Set 6 - Lat Delts 15Lbs for 15 reps, immediately followed by Rear Delts 25Lbs for 15 reps
Exercise 2: Hammer Strength Shoulder Presses
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 on each side for 15 reps
Set 5 - 2 plates on each side for 15 reps, immediately followed by 1 plate on each side for an additional 15 reps
Exercise 3: Dumbbell Shrugs
Set 1 - 90Lbs for 30 reps
Set 2 - 90Lbs for 30 reps
Set 3 - 90Lbs for 25 reps
Set 4 - 90Lbs for 25 reps
Exercise 4: Dumbbell Military Press
Set 1 - 50Lbs for 20 reps
Set 2 - 50Lbs for 18 reps
Set 3 - 50Lbs for 15 reps
Set 4 - 45Lbs for 16 reps
Exercise 5: SuperSet Oblique Crunches with Hanging Leg Raises (all body weight)
Set 1 - 25 reps Oblique Crunches each side, immediately followed by 40 hanging knee to chest raises
Set 2 - 25 reps Oblique Crunches each side, immediately followed by 35 hanging knee to chest raises
Set 3 - 25 reps Oblique Crunches each side, immediately followed by 30 hanging knee to chest raises
Set 4 - 25 reps Oblique Crunches each side, immediately followed by 30 hanging knee to chest raises
- Another good workout, felt tired as HELL getting to the gym, but mustered up the energy from somewhere, because once I got warmed up and got going, it was all good! Again, the pump was great, the burn was great, abs were cramping up pretty bad at the end, but once I start water-depleting, my abs just love to cramp at every chance, they were cramping so bad the other day when I was straining to take a mean dump, I was like Oh.. $hit Literally, I had to sit there and stretch them out on the toilet for like 10mins before I could wipe, LoL, go ahead and laugh, wasn't funny when that $hit was happening, but looking back on it, I know it is funny as hell, LoL! I finished my workout in about 1hr and went and spent at least 30mins in and out of the Sauna and pool, again working up a good upper & lower body pump in the pool all while cooling off from the sauna, I've said this before and I'll say it again, I love that sauna pool combo with the working up a good full-body pump in the pool, just feels so good, I mean it has to be good getting all that blood in there, I never get sore, I'm sure it pumps all that lactic acid out, just feels amazing!
Diet:
Meal 1 - 2 scoops of whey in water (pre-workout)
Meal 2 - 2 scoops of whey in coffee (post-workout)
Meal 3 - 2 scoops of whey in water
Meal 4 - Oh Yeah Protein Bar 30g of protein
Meal 5 - 2 scoops of whey in water (pre-sleep)
2+ gallons of distilled water all day
* I know a lot of you are probably like Holy $hit... Where's the food, for the rest of the week, it is really just gonna be protein & supps until I pig out on some waffles or pancakes an hour before I go to Wild Bills for the costume contest, I just want to be as dry and as depleted as I possibly can until right before when I carb up and just fill those muscles full of glycogen, definitely not your stereotypical way of doing it, but it is working and I just have to lose that last tiny bit of pudge around my belly button and side/rear flanks to make my lower abs and lower obliques just pop like a Mo-Fo!!!
ScottyDoc
Well-known member
Yes... I do feel like crap, but it is a means to an end my friend, a means to an end! Ask any bodybuilder, when he/she looks their absolute best, they feel the worst! Well, not 100% true, because I should feel pretty good the night of being all juiced up on a sugar high and the adrenaline of the whole night and all, it is gonna be a great time, then afterwards I'm sure all my wife and all my friends will wanna go eat at Atlanta Diner and I will eat well, probably won't be ready to pig-out, but that is actually a good thing, by then my appetite will be so small, it will help me continue to eat really well, I do have plans to eat whatever I want all day on Sunday, but right back to my normal style (with carbs) starting back on Monday! That is when I'll assess my body, my diet and determine what can truly be accomplished by December 1st, because as much as I don't want to lose on the Tutu-Challenge, my ultimate goal is maintain a great physique and stay healthy in the process and I have already pretty much drained my body and put it through the ringer, so I know I will need at least a week of good clean quality carbs before even contemplating carb depleting any more to get even leaner by Dec. 1st, that is me just being honest with myself and everyone here!
ScottyDoc
Well-known member
Saturday seems like an eternity away... I want those waffles/pancakes, need syrup, Energy getting Lowwww....
