DreamWeaver
Legend
I am still holding some water but noticibly leaner even though I am only down a pound. My diet has been immaculate too... I am going to start 550xd with my secret weapons tomorrow..
ScottyDoc's.... Transformer's Quest for PRIME!!!
- Thread starter ScottyDoc
- Start date
I am still holding some water but noticibly leaner even though I am only down a pound. My diet has been immaculate too... I am going to start 550xd with my secret weapons tomorrow..
ScottyDoc
Well-known member
Friday - 02/04/2012 - Biceps & Triceps
Exercise 1 - Super-Set between close grip french bar curls & lying dumbbell extensions (like skull crushers but with dumbbells)
Set 1 - 30Lbs curls for 30 reps, followed by 15Lb dumbbells for 25 reps
Set 2 - 40Lbs curls for 25 reps, followed by 20Lb dumbbells for 25 reps
Set 3 - 40Lbs curls for 25 reps, followed by 20Lb dumbbells for 25 reps
Set 4 - 40Lbs curls for 25 reps, followed by 20Lb dumbbells for 25 reps
* I probably could have done more weight, but I could feel the stress it was putting on my shoulder joint and as long as I'm getting a good pump and burn, I'm not pushing this injury at all!
Exercise 2 - Super-Set Rope Cable Tricep Press downs and Rope Cable Hammer Curls
Set 1 - 70Lbs for 25 reps triceps, followed by 50Lbs for 25 reps curls
Set 2 - 70Lbs for 25 reps triceps, followed by 50Lbs for 25 reps curls
Set 3 - 70Lbs for 25 reps triceps, followed by 50Lbs for 23 reps curls
Set 4 - 70Lbs for 24 reps triceps, followed by 50Lbs for 21 reps curls
Exercise 3 - Superset single arm cable tricep kick-backs with double bicep flex/curls with cable resistance
Set 1 - 20Lbs each side for 20 reps triceps, followed by 20Lbs each side for 20 reps curls
Set 2 - 20Lbs each side for 18 reps triceps, followed by 20Lbs each side for 17 reps curls
Set 3 - 20Lbs each side for 19 reps triceps, followed by 20Lbs each side for 18 reps curls
Set 4 - 20Lbs each side for 17 reps triceps, followed by 20Lbs each side for 16 reps curls
* Wow, I can tell my carbs are low, I was cramping at the end of that workout, it only took me like 40mins and I thought I was going soooo slow. I finished so early I had a ton of time for the Sauna and pool, love going from hot to cold & back and forth! I will return tonight after work at 8:00pm and do my hour of slow-paced fat-burn cardio! My Legs are so sore, I was planning on doing extensions and curls tomorrow, but the Hell with that, I will just show up in the AM and do Abs, Calves, & 1hr of slow-burn cardio and be done for the week!!!
Diet:
Meal 1 - 2/3 cup of oatmeal and 2 scoops of whey isolate protein
Meal 2 - Nogi Bar & Isopure RTD
Meal 3 - 6 egg whites + 1yoke + 1 can spinach
Meal 4 - 8oz Baked Chx + 1 can of green beans
Meal 5 - 16oz Baked Chx + 1Lb of raw cabbage + 2 table spoons Olive oil + Balsamic Vinegar & Tony's Cajun seasoning
* Awwww Pig-out... next day... Awww... Blow some A$$!!!
* 2 gallons of water all day long!
Exercise 1 - Super-Set between close grip french bar curls & lying dumbbell extensions (like skull crushers but with dumbbells)
Set 1 - 30Lbs curls for 30 reps, followed by 15Lb dumbbells for 25 reps
Set 2 - 40Lbs curls for 25 reps, followed by 20Lb dumbbells for 25 reps
Set 3 - 40Lbs curls for 25 reps, followed by 20Lb dumbbells for 25 reps
Set 4 - 40Lbs curls for 25 reps, followed by 20Lb dumbbells for 25 reps
* I probably could have done more weight, but I could feel the stress it was putting on my shoulder joint and as long as I'm getting a good pump and burn, I'm not pushing this injury at all!
Exercise 2 - Super-Set Rope Cable Tricep Press downs and Rope Cable Hammer Curls
Set 1 - 70Lbs for 25 reps triceps, followed by 50Lbs for 25 reps curls
Set 2 - 70Lbs for 25 reps triceps, followed by 50Lbs for 25 reps curls
Set 3 - 70Lbs for 25 reps triceps, followed by 50Lbs for 23 reps curls
Set 4 - 70Lbs for 24 reps triceps, followed by 50Lbs for 21 reps curls
Exercise 3 - Superset single arm cable tricep kick-backs with double bicep flex/curls with cable resistance
Set 1 - 20Lbs each side for 20 reps triceps, followed by 20Lbs each side for 20 reps curls
Set 2 - 20Lbs each side for 18 reps triceps, followed by 20Lbs each side for 17 reps curls
Set 3 - 20Lbs each side for 19 reps triceps, followed by 20Lbs each side for 18 reps curls
Set 4 - 20Lbs each side for 17 reps triceps, followed by 20Lbs each side for 16 reps curls
* Wow, I can tell my carbs are low, I was cramping at the end of that workout, it only took me like 40mins and I thought I was going soooo slow. I finished so early I had a ton of time for the Sauna and pool, love going from hot to cold & back and forth! I will return tonight after work at 8:00pm and do my hour of slow-paced fat-burn cardio! My Legs are so sore, I was planning on doing extensions and curls tomorrow, but the Hell with that, I will just show up in the AM and do Abs, Calves, & 1hr of slow-burn cardio and be done for the week!!!
Diet:
Meal 1 - 2/3 cup of oatmeal and 2 scoops of whey isolate protein
Meal 2 - Nogi Bar & Isopure RTD
Meal 3 - 6 egg whites + 1yoke + 1 can spinach
Meal 4 - 8oz Baked Chx + 1 can of green beans
Meal 5 - 16oz Baked Chx + 1Lb of raw cabbage + 2 table spoons Olive oil + Balsamic Vinegar & Tony's Cajun seasoning
* Awwww Pig-out... next day... Awww... Blow some A$$!!!
* 2 gallons of water all day long!
ScottyDoc
Well-known member
Saturday - 05/05/2012 - Abs & Calves
Morry (the Circuit King) would be proud, I just did one huge circuit. I started with oblique crunches on the back hyper-extension bench, doing 25 reps each side, then immediately went over to the hanging leg lifts and did 40 reps going side to side, so 20 each side, then 15 straight up, then immediately over the the plated loaded standing calf press machine and put 5 plates on each side and did 30 reps with my toes in. OK, so that is just 1 circuit!!! I repeated that circuit 6 times, not gonna lie, I really did not keep track, I know once I got to the 3rd and 4th circuit go around I really stopped counting reps and just did them til failure!!!
Diet:
Meal 1 - 12oz Cottage Cheese + 2 scoops Whey Isolate
Meal 2 - 8oz Baked Chx + 6oz Raw Cabbage + 1 tspn olive oil + Balsamic Vinegarette & Seasonings
Meal 3 - 6 egg whites + 1 yoke + 1 can of spinach
Meal 4 - 8oz Backed Chx + 1 can green beans
Meal 5 - 2 cans of light tuna in water + 1 can of green beans
Meal 6 - 12oz Cottage Cheese + 2 scoops Whey Isolate
* Slacking, only 1 gallon of water...
Morry (the Circuit King) would be proud, I just did one huge circuit. I started with oblique crunches on the back hyper-extension bench, doing 25 reps each side, then immediately went over to the hanging leg lifts and did 40 reps going side to side, so 20 each side, then 15 straight up, then immediately over the the plated loaded standing calf press machine and put 5 plates on each side and did 30 reps with my toes in. OK, so that is just 1 circuit!!! I repeated that circuit 6 times, not gonna lie, I really did not keep track, I know once I got to the 3rd and 4th circuit go around I really stopped counting reps and just did them til failure!!!
Diet:
Meal 1 - 12oz Cottage Cheese + 2 scoops Whey Isolate
Meal 2 - 8oz Baked Chx + 6oz Raw Cabbage + 1 tspn olive oil + Balsamic Vinegarette & Seasonings
Meal 3 - 6 egg whites + 1 yoke + 1 can of spinach
Meal 4 - 8oz Backed Chx + 1 can green beans
Meal 5 - 2 cans of light tuna in water + 1 can of green beans
Meal 6 - 12oz Cottage Cheese + 2 scoops Whey Isolate
* Slacking, only 1 gallon of water...
chedapalooza
Legend
Do u mix the whey in the cottage cheese? Just curious lol. And what fat content of CC?
ScottyDoc
Well-known member
Yes, I mix the two scoops of whey + 1/2 scoop of splenda in the FAT FREE cottage cheese (0g fat), sorry I posted that stuff in the past, then I get lazier about it, because they whey isolate I use is also 29g protein per scoop with 1.5g fat & like 2g carbs (per scoop mind you). Anyway, after mixing in the whey & the splenda into the cottage cheese it tastes amazing, like a creamy dessert to me. Cottage cheese is one of those things that I can take either way (sweet or salty) just depends on how and what I'm eating it with, but I don't ever mix my sweets with my salties, I'm not a fan of doing that!
I have been keeping pretty good track of my calories and my grams of protein and I have been taking in around 300g/protein per day and keeping my calories under 2,500 cals/day!
chedapalooza
Legend
Nice. I need to clean everything up. Got very liberal with carbs and fats and meal timing.. Really let it go. I cut so easily so it just a matter of locking it down. The first few days r the toughest
ScottyDoc
Well-known member
Absolutely, the first week is the hardest, or should I say the 1st weekend is the hardest, after that, it just becomes 2nd nature, besides, by the time the 2nd weekend comes around it has already been like 12 or 13 days and I'm already seeing the changes visibly and dramatically and once you start seeing those changes, it is a whole lot easier to stay strict, the light at the end of the tunnel my friend!!!
chedapalooza
Legend
ScottyDoc said:
Amen
DreamWeaver
Legend
Ok it says there's 4 pages but it keeps bringing me to page 3...
MrKleen73
Legend
That is really weird... All of this must be your fault, you loaded your crazy ass volume workout yesterday and broke the database with it.
ScottyDoc
Well-known member
Thanx "IT.. GENIUS"
DreamWeaver
Legend
Oh boy ....
ScottyDoc
Well-known member
OK, in my above pictures I am down 8Lbs from last week, so down from 243Lbs to 235Lbs and I am not in a position to be getting my body fat and/or LBM taken on a weekly basis, if the opportunity arises I will definitely jump at the chance. But as for now, I will let my body weight and pictures be the means in which I am judged, besides, everyone is just gonna go by the pictures anyway, in the end it is all in how you look, now how much you weigh or how low of a BF # you have!!!
DreamWeaver
Legend
8 lbs wow ... I lose like maybe 2-3 lbs a week at the best of times...
DreamWeaver
Legend
235 is still really fuggin big too...
ScottyDoc
Well-known member
I always lose the most my 1st and 2nd week, water weight, trust me, I always hold a lot, it will slow down to 2-3Lbs/week, I'm no different than anyone else! You physically can't lose more than that per week without losing muscle too, in my opinion and pretty much everything I have ever heard or read from a legitimate source!!!
MrKleen73
Legend
Well in that case, I WIN! The rest of you guys be Ugly as sin!
Oh wait you meant our physiques...
Here I will do the summary of your Monday workout.
I DID A FUG TON OF VOLUME AT THE GYM MONDAY!
Okay the summary is over...
ScottyDoc
Well-known member
Tuesday - 05/08/2012 - Back
Exercise 1: Hammer Strength Upper Back Rowes (close)
Set 1 - 1 plate on each side for 30 reps
Set 2 - 1 plate & a 25 on each side for 30 reps
Set 3 - 2 plates on each side for 25 reps
Set 4 - 2 plates & a 25 on each side for 20 reps
Set 5 - 3 plates on each side for 20 reps
Exercise 2: Hammer Strength Lower Back Rows (wide)
Set 1 - 2 plates on each side for 25 reps
Set 2 - 2 plates on each side for 22 reps
Set 3 - 2 plates on each side for 20 reps
Set 4 - 2 plates on each side for 20 reps
Exercise 3: Super-Set Lat Pull downs (close) with Seated cable rows (wide)
Set 1 - 105Lbs for 25 reps lat pulls (close), followed by 105Lbs for 15 reps seated cable rows (wide)
Set 2 - 105Lbs for 25 reps seated cable rows (wide), followed by 105Lbs for 15 reps Lat pulls (wide)
Set 3 - 105Lbs for 25 reps lat pulls (close), followed by 105Lbs for 15 reps seated cable rows (wide)
Set 4 - 105Lbs for 25 reps seated cable rows (wide), followed by 105Lbs for 15 reps Lat pulls (wide)
- This workout went very well, as you can see my shoulder was not bugging me that bad, it pinched here and there a little, but for the most part my back strength is returning, in another 4wks or so I should be back to full back strength and be in my normal stride as far as back workouts are concerned. This entire workout took me 45 mins, was going to land up taking over an hour, but at the end I picked up the pace by lightening up the weight and doing some super-setting at a pretty fast speed to really pump up the muscles and burn them out, worked well and kept me on my pace! It is currently 5:34pm and I will complete my 1hr of cardio at 8pm, as always... slow, 15 degree incline at 3.5miles an hour, sweating buckets and raising the heart-rate, but not so high that I go above my fat-burning potential.
Diet:
Meal 1 - 2 scoops Whey Isolate + 2/3 cup oatmeal (raw) - (pre-workout)
Meal 2 - 2 scoops Whey Isolate + 3/4 cup oatmeal (raw) - (post-workout)
Meal 3 - 6 egg whites, 1 yoke, + 1 can of spinach
Meal 4 - 3 Ostrims (29g protein) + 1 Oh Yeah Bar (30g protein)
Meal 5 - 8oz Backed Chx + 1 can green beans
Meal 6 - 2 scoops whey isolate + 12oz fat free cottage cheese
Exercise 1: Hammer Strength Upper Back Rowes (close)
Set 1 - 1 plate on each side for 30 reps
Set 2 - 1 plate & a 25 on each side for 30 reps
Set 3 - 2 plates on each side for 25 reps
Set 4 - 2 plates & a 25 on each side for 20 reps
Set 5 - 3 plates on each side for 20 reps
Exercise 2: Hammer Strength Lower Back Rows (wide)
Set 1 - 2 plates on each side for 25 reps
Set 2 - 2 plates on each side for 22 reps
Set 3 - 2 plates on each side for 20 reps
Set 4 - 2 plates on each side for 20 reps
Exercise 3: Super-Set Lat Pull downs (close) with Seated cable rows (wide)
Set 1 - 105Lbs for 25 reps lat pulls (close), followed by 105Lbs for 15 reps seated cable rows (wide)
Set 2 - 105Lbs for 25 reps seated cable rows (wide), followed by 105Lbs for 15 reps Lat pulls (wide)
Set 3 - 105Lbs for 25 reps lat pulls (close), followed by 105Lbs for 15 reps seated cable rows (wide)
Set 4 - 105Lbs for 25 reps seated cable rows (wide), followed by 105Lbs for 15 reps Lat pulls (wide)
- This workout went very well, as you can see my shoulder was not bugging me that bad, it pinched here and there a little, but for the most part my back strength is returning, in another 4wks or so I should be back to full back strength and be in my normal stride as far as back workouts are concerned. This entire workout took me 45 mins, was going to land up taking over an hour, but at the end I picked up the pace by lightening up the weight and doing some super-setting at a pretty fast speed to really pump up the muscles and burn them out, worked well and kept me on my pace! It is currently 5:34pm and I will complete my 1hr of cardio at 8pm, as always... slow, 15 degree incline at 3.5miles an hour, sweating buckets and raising the heart-rate, but not so high that I go above my fat-burning potential.
Diet:
Meal 1 - 2 scoops Whey Isolate + 2/3 cup oatmeal (raw) - (pre-workout)
Meal 2 - 2 scoops Whey Isolate + 3/4 cup oatmeal (raw) - (post-workout)
Meal 3 - 6 egg whites, 1 yoke, + 1 can of spinach
Meal 4 - 3 Ostrims (29g protein) + 1 Oh Yeah Bar (30g protein)
Meal 5 - 8oz Backed Chx + 1 can green beans
Meal 6 - 2 scoops whey isolate + 12oz fat free cottage cheese
ScottyDoc
Well-known member
Bahahhahaha, that is about right, ROFLMAO!!!
DreamWeaver
Legend
yah the volume thing is crazy... then so is Al 
ScottyDoc
Well-known member
Wednesday - 05/09/2012 - Chest & Abs
Exercise 1: Hammer Strength Incline Chest Press
Set 1 - no weight for 50 reps
Set 2 - 25Lbs each side for 40 reps
Set 3 - 45Lbs each side for 25 reps
Set 4 - 70Lbs each side for 17 reps (strength good, but shoulder was pinching)
Set 5 - 45Lbs each side for 25 reps
Set 6 - 45Lbs each side for 25 reps
* I know this weight was light, but I really, really tried to make that mind/body connection and focus on squeezing the hell out of my chest with each and every rep to get the most out of them, light weight or not!
Exercise 2: Incline Cable Flys
Set 1 - 30Lbs each side for 20 reps
Set 2 - 30Lbs each side for 20 reps
Set 3 - 30Lbs each side for 20 reps
Set 4 - 30Lbs each side for 20 reps
Exercise 3: Decline Cable Flys
Set 1 - 40Lbs each side for 25 reps
Set 2 - 40Lbs each side for 25 reps
Set 3 - 40Lbs each side for 25 reps
Set 4 - 40Lbs each side for 25 reps
Exercise 4: Super-Set Pec-Deck with decline twisting Ab crunches
Set 1 - 70Lbs on Peck-Deck for 25 reps, followed by 40 twisting Ab crunches
Set 2 - 80Lbs on Peck-Deck for 25 reps, followed by 40 twisting Ab crunches
Set 3 - 90Lbs on Peck-Deck for 25 reps, followed by 30 twisting Ab crunches
Set 4 - 80Lbs on Peck-Deck for 25 reps, followed by 30 twisting Ab crunches
- OK, was a great workout, again shoulder is improving, I was able to do the incline and decline cable flys, I did them super-duper light, but was able to do them and that in itself is a major improvement. I got the entire workout done in right under 55mins, then went and hung out in the sauna/pool (back & forth) until it was time to shower and head in to work. I will do my cardio tonight, full hour on the treadmill, full incline at 3.5mph, same as usual, the slow and steady fat-burn! Hehehehehe... Melt the fat away, one glorius fat-cell at a time... hahahahah!!! (evil laughing)!!!
Diet:
Meal 1 - 2 scoops of whey isolate + 2/3 cup of oatmeal (pre-workout)
Meal 2 - 2 scoops of whey isolate + 3/4 cup of oatmeal (post-workout)
Meal 3 - 6 egg whites, 1 yoke, + 1 can of green beans
Meal 4 - 8oz Chx breast + 1 can of spinach
Meal 5 - Oh Yeah Protein Bar (340 cals, 10g fat, 11g carbs, 30g protein)
Meal 6 - 16oz Chx with 16oz Cabbage + 3 tbspn olive oil + Balsamic Vinegar + Seasonings
* 2+ gallons of water all day!
Exercise 1: Hammer Strength Incline Chest Press
Set 1 - no weight for 50 reps
Set 2 - 25Lbs each side for 40 reps
Set 3 - 45Lbs each side for 25 reps
Set 4 - 70Lbs each side for 17 reps (strength good, but shoulder was pinching)
Set 5 - 45Lbs each side for 25 reps
Set 6 - 45Lbs each side for 25 reps
* I know this weight was light, but I really, really tried to make that mind/body connection and focus on squeezing the hell out of my chest with each and every rep to get the most out of them, light weight or not!
Exercise 2: Incline Cable Flys
Set 1 - 30Lbs each side for 20 reps
Set 2 - 30Lbs each side for 20 reps
Set 3 - 30Lbs each side for 20 reps
Set 4 - 30Lbs each side for 20 reps
Exercise 3: Decline Cable Flys
Set 1 - 40Lbs each side for 25 reps
Set 2 - 40Lbs each side for 25 reps
Set 3 - 40Lbs each side for 25 reps
Set 4 - 40Lbs each side for 25 reps
Exercise 4: Super-Set Pec-Deck with decline twisting Ab crunches
Set 1 - 70Lbs on Peck-Deck for 25 reps, followed by 40 twisting Ab crunches
Set 2 - 80Lbs on Peck-Deck for 25 reps, followed by 40 twisting Ab crunches
Set 3 - 90Lbs on Peck-Deck for 25 reps, followed by 30 twisting Ab crunches
Set 4 - 80Lbs on Peck-Deck for 25 reps, followed by 30 twisting Ab crunches
- OK, was a great workout, again shoulder is improving, I was able to do the incline and decline cable flys, I did them super-duper light, but was able to do them and that in itself is a major improvement. I got the entire workout done in right under 55mins, then went and hung out in the sauna/pool (back & forth) until it was time to shower and head in to work. I will do my cardio tonight, full hour on the treadmill, full incline at 3.5mph, same as usual, the slow and steady fat-burn! Hehehehehe... Melt the fat away, one glorius fat-cell at a time... hahahahah!!! (evil laughing)!!!
Diet:
Meal 1 - 2 scoops of whey isolate + 2/3 cup of oatmeal (pre-workout)
Meal 2 - 2 scoops of whey isolate + 3/4 cup of oatmeal (post-workout)
Meal 3 - 6 egg whites, 1 yoke, + 1 can of green beans
Meal 4 - 8oz Chx breast + 1 can of spinach
Meal 5 - Oh Yeah Protein Bar (340 cals, 10g fat, 11g carbs, 30g protein)
Meal 6 - 16oz Chx with 16oz Cabbage + 3 tbspn olive oil + Balsamic Vinegar + Seasonings
* 2+ gallons of water all day!
TurningGreen
Well-known member
ScottyDoc said:
Looks like somebody needs some beans in their life. Maybe that cabbage will help you out.
ScottyDoc
Well-known member
Thursday - 05/10/2012 - Legs & Calves
Exercise 1: Super-Set Hip AB-duction & AD-duction (Machines)
Set 1 - Full stack for 30 reps AD-duction followed by Full Stack for 30 reps AB-Duction
Set 2 - Full stack for 30 reps AD-duction followed by Full Stack for 30 reps AB-Duction
Set 3 - Full stack for 30 reps AD-duction followed by Full Stack for 30 reps AB-Duction
* Honestly they were not sets because I never really stopped, I just went from one machine to the other, cont. until I was done.
Exercise 2: Lying Leg Curls
Set 1 - 100Lbs for 20 reps
Set 2 - 100Lbs for 20 reps
Set 3 - 100Lbs for 20 reps
Set 4 - 100Lbs for 18 reps
Exercise 3 - Single Leg - Leg Extensions (I still did them both at the same time though, just individually weighted, I like those!)
Set 1 - 100Lbs each leg for 20 reps
Set 2 - 100Lbs each leg for 18 reps
Set 3 - 100Lbs each leg for 16 reps
Set 4 - 100Lbs each leg for 15 reps
Exercise 4: Leg Press
Set 1 - 6 plates on each side for 15 reps
Set 2 - 10 plates on each side for 15 reps
Set 3 - 12 plates on each side for 10 reps
Set 4 - 12 plates on each side for 10 reps, followed by 10 plates on each side for 8 reps, followed by 8 plates on each side for 5 reps, followed by 6 plates on each side for 5 reps.
* Set 4 was a drop set to failure, I really wanted to get 40 reps total, and I only got 28 as you can see above, but the were on fire and I just didn't have anything left in the tank.
Exercise 5: Seated Calf Presses
Set 1 - 5 plates on each side for 30 reps (toes in)
Set 2 - 5 plates on each side for 30 reps (toes out)
Set 3 - 5 plates on each side for 30 reps (toes in)
Set 4 - 5 plates on each side for 30 reps (toes out)
Set 5 - 5 plates on each side for 25 reps (toes in)
Set 6 - 5 plates on each side for 25 reps (toes out)
- OK, so that was one hell of a workout, it actually took me a little over an hour, it took 70mins, I did take a pretty big break between my last set of Leg Presses and starting my calf raises, at least 10mins, so I still could have done it in an hour, just needed to breathe, LoL. I will go back today and do my 1hr of cardio when I get off of work at 8pm, have not missed a day yet, doing awesome with it and it is really starting to show finally! Oh, as usual 60mins of treadmill 15.0 degree incline at 3.5miles an hour, slow steady and sweating my balls off!!!
Diet:
Meal 1 - 2 scoops whey isolate, 12oz fat free Cottage Chz, 1/3 cup of oatmeal (yes all mixed together, was good)
Meal 2 - Oh Yeah Protein Bar (30g protein)
Meal 3 - Isopure RTD (40g protein, 0 carbs, 0 fat)
Meal 4 - 6 egg whites + 1 yoke + 1 can of spinach
Meal 5 - 8oz baked chx + 1 can of green beans
Meal 6 - 2 scoops whey isolate + 12oz fat free cottage chz
* 2+ gals of water all day
Exercise 1: Super-Set Hip AB-duction & AD-duction (Machines)
Set 1 - Full stack for 30 reps AD-duction followed by Full Stack for 30 reps AB-Duction
Set 2 - Full stack for 30 reps AD-duction followed by Full Stack for 30 reps AB-Duction
Set 3 - Full stack for 30 reps AD-duction followed by Full Stack for 30 reps AB-Duction
* Honestly they were not sets because I never really stopped, I just went from one machine to the other, cont. until I was done.
Exercise 2: Lying Leg Curls
Set 1 - 100Lbs for 20 reps
Set 2 - 100Lbs for 20 reps
Set 3 - 100Lbs for 20 reps
Set 4 - 100Lbs for 18 reps
Exercise 3 - Single Leg - Leg Extensions (I still did them both at the same time though, just individually weighted, I like those!)
Set 1 - 100Lbs each leg for 20 reps
Set 2 - 100Lbs each leg for 18 reps
Set 3 - 100Lbs each leg for 16 reps
Set 4 - 100Lbs each leg for 15 reps
Exercise 4: Leg Press
Set 1 - 6 plates on each side for 15 reps
Set 2 - 10 plates on each side for 15 reps
Set 3 - 12 plates on each side for 10 reps
Set 4 - 12 plates on each side for 10 reps, followed by 10 plates on each side for 8 reps, followed by 8 plates on each side for 5 reps, followed by 6 plates on each side for 5 reps.
* Set 4 was a drop set to failure, I really wanted to get 40 reps total, and I only got 28 as you can see above, but the were on fire and I just didn't have anything left in the tank.
Exercise 5: Seated Calf Presses
Set 1 - 5 plates on each side for 30 reps (toes in)
Set 2 - 5 plates on each side for 30 reps (toes out)
Set 3 - 5 plates on each side for 30 reps (toes in)
Set 4 - 5 plates on each side for 30 reps (toes out)
Set 5 - 5 plates on each side for 25 reps (toes in)
Set 6 - 5 plates on each side for 25 reps (toes out)
- OK, so that was one hell of a workout, it actually took me a little over an hour, it took 70mins, I did take a pretty big break between my last set of Leg Presses and starting my calf raises, at least 10mins, so I still could have done it in an hour, just needed to breathe, LoL. I will go back today and do my 1hr of cardio when I get off of work at 8pm, have not missed a day yet, doing awesome with it and it is really starting to show finally! Oh, as usual 60mins of treadmill 15.0 degree incline at 3.5miles an hour, slow steady and sweating my balls off!!!
Diet:
Meal 1 - 2 scoops whey isolate, 12oz fat free Cottage Chz, 1/3 cup of oatmeal (yes all mixed together, was good)
Meal 2 - Oh Yeah Protein Bar (30g protein)
Meal 3 - Isopure RTD (40g protein, 0 carbs, 0 fat)
Meal 4 - 6 egg whites + 1 yoke + 1 can of spinach
Meal 5 - 8oz baked chx + 1 can of green beans
Meal 6 - 2 scoops whey isolate + 12oz fat free cottage chz
* 2+ gals of water all day
LiveToLift
Legend
High rep count on that workout and clean a$$ diet! Awe sh1t Scotty is on a mission! Nice job bro.
ScottyDoc
Well-known member
Win or Lose, I am a competitor and when I dedicate myself and make or accept a challenge, I don't come at it half-****ed, I give it 110% Brotha!!!
LiveToLift
Legend
amen! Let's get it! I seem to be losing weight on sdrol.... WTF!
superbeast668
Well-known member
scotty-killin them high reps dude.. i decided to pump in a little more volume today and my god... i understand why you do it now. 20 reps heavy into a drop set is killer man, thought my back skin was going to rip like the hulks shirt
ltl, whats your daily macros look like? are you trying to gain or recomp i cant remember your thread... i dont know how you'd lose weight on SD thats crazy dude, i dont think i've gained less than 12 lbs on a cycle.
ltl, whats your daily macros look like? are you trying to gain or recomp i cant remember your thread... i dont know how you'd lose weight on SD thats crazy dude, i dont think i've gained less than 12 lbs on a cycle.
lukehayd
Legend
Well, well, well! What have we here!?! Another ScottyDoc log? (Well, I guess not from the post above!! Bahahahahaha!) In for this bud! Hmmmm, maybe I should send Kleen a few of my venison summer sausages to "help" his diet out a little. "Oh, you say you're retaining too much water!?!"
LiveToLift
Legend
Never been much of a guy to keep track of macros fully, I'd say I'm eating about 2-300 calories less then the last time I ran SD and I gained about 10 pounds off that cycle. Reason I am not eating as much is I ended up looking bloated and fat as all hell for me by the end of the run. I eat until I know I'm at my cut-off most days making sure I never under any circumstance fall below 200-225 protein a day. I cycle carbs, carbs are something that I have cut back on and I know its part of why I am not gaining the weight I normally do when I cycle but its nice to be "on" and have definition in my abs. I got strong as all hell and big as all hell on SD and andromass this winter but I ended up un happy with my physique and decided enough with the dirty bullsh1t.
DreamWeaver
Legend
Al have you noticed how fast 550xd kicks in, I am thinking it's a 4 week product. I never saw anything kick in so fast. I am thinking for a very experienced user 6 ed for 4 weeks then bridge on unto something else. Actually I would start the bridge in week 3. I have gains on this shyte in 5 days...pretty serious gains too...
TurningGreen
Well-known member
DreamWeaver said:
That sounds perfect Doug. You may even be able to do the 4 ED...for me that would have been fine. After about week four I started to level out. Maybe make week five a bridge week.
DreamWeaver
Legend
Thats the plan...
ScottyDoc
Well-known member
DW & Green... Yes, it is quite amazing at how fast the 550-XD Black gets in your system, absolutely amazing, I had reports from one of the gentlemen in the office, the big bald head guy that ate the most amount of eggs in my little "gone in 60 sec." competition and where he was showing off our new FINAFLEX Gear T-shirts, anyway his stats are 6' tall 255Lbs and around 10-12% all year round (BEAST) and he swore he could feel in on the 1st & 2nd days of taking it via pump and aggression in the gym!
DreamWeaver
Legend
Then bang gains right away....
VolcomX311
Legend
I had to hunt this link down. Can someone PM me a link to Doug's log, I think I had to dig 6 pages or so into the TRANSFORMERS log already just to find this one.
MrKleen73
Legend
Done
VolcomX311
Legend
Gracias Kleen, repped for the help.