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  1. #41
    BOOM Chicka Wah Wah
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    Quote Originally Posted by WW7 View Post
    That is one boring diet man. I don't think I could do it.
    Quote Originally Posted by ScottyDoc View Post
    I agree, but in actually, for me it is easier that way! After your second week, you just "eat to live" vs. "live to eat" What I mean by that is I use food as a tool to do what I want (add muscle/drop fat) vs. source of enjoyment!
    I did something similar when I did the Scivation cut diet and went INSANE!!!

    Every meal was chicken ,green beans and almonds..

  2. #42
    Sports Injury Guru ScottyDoc's Avatar
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    Day 25 - 08/04/2011 - Chest, Triceps, & Abs

    Exercise 1: Decline Cable Flys
    Set 1 - 20Lbs each side for 25 reps
    Set 2 - 25Lbs each side for 20 reps
    set 3 - 30Lbs each side for 15 reps
    Set 4 - 30Lbs each side for 15 reps
    set 5 - 30Lbs each side for 13 reps

    Exercise 2: Incline Cable Flys
    Set 1 - 15Lbs each side for 20 reps
    Set 2 - 20Lbs each side for 15 reps
    Set 3 - 20Lbs each side for 13 reps
    Set 4 - 20Lbs each side for 12 reps

    Exercise 3: Decline Push Ups (Bodyweight only)
    Set 1 - 25 reps
    Set 2 - 23 reps
    Set 3 - 20 reps
    Set 4 - 20 reps

    Exercise 4: Plate Loaded Incline Machine (New to the gym)
    Set 1 - 1 plate each side for 20 reps
    Set 2 - 1 plate & a quarter each side for 20 reps
    Set 3 - 2 plates each side for 14 reps
    Set 4 - 2 plates each side for 12 reps
    Set 5 - 2 plates each side for 10 reps

    Exercise 5: Tricep (Skull Crushers)
    Set 1 - 60Lbs for 20 reps
    Set 2 - 70Lbs for 20 reps
    Set 3 - 80Lbs for 16 reps
    Set 4 - 90Lbs for 13 reps
    Set 5 - 100Lbs for 9 reps
    Set 6 - 80Lbs for 12 reps

    Exercise 6: Cable Rope Tricep Press Downs
    Set 1 - 70Lbs for 13 reps
    Set 2 - 70Lbs for 9 reps
    Set 3 - 60Lbs for 11 reps
    Set 4 - 50Lbs for 13 reps

    Exercise 7: Single Arm Cable Tricep Extensions
    Set 1 - 15Lbs each arm for 13 reps
    Set 2 - 15Lbs each arm for 11 reps
    Set 3 - 10Lbs each arm for 14 reps
    Set 4 - 10Lbs each arm for 11 reps

    Exercise 8: Hanging Leg Raises
    Set 1 - 30 reps from side to side & 15 reps straight up
    Set 2 - 30 reps from side to side & 10 reps straight up
    Set 3 - 30 reps from side to side & 10 reps straight up
    Set 4 - 24 reps from side to side & 8 reps straight up

    As long as this workout may seem, I actually finished it all right around 1hr & 15mins, not Bad, I can only imagine how much quicker it will go when I give Arms their own day!!! I missed cardio again today, I needed the extra sleep, so I slept in an extra hour, but I did get to spend 25mins in the Sauna following my workout.

    Diet:
    Meal 1 - 6 egg whites, 1 yoke (pre-workout)
    Meal 2 - 6 egg whites, 1 yoke, 3/4 cup of oatmeal (post-workout)
    Meal 3 - 2 cans of tuna in water & 1 can of spinach
    Meal 4 - 8oz Chicken breast & 1 can of green beans
    Meal 5 - 8oz Chicken breast & 1 can of green beans
    Meal 6 - 2 scoops whey protein in water (pre-sleep)
    2+ gallons of water all day long

    * I skipped the oatmeal in my pre-workout meal because I knew I was not going to be doing cardio and I feel just fine, workout was good energy!
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  3. #43
    Sports Injury Guru ScottyDoc's Avatar
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    Day 26 - 08/05/2011 - Light Legs & Calves

    Exercise 1: Leg Extensions
    Set 1 - 150Lbs for 15 reps (toes in)
    Set 2 - 150Lbs for 15 reps (toes out)
    Set 3 - 170Lbs for 15 reps (toes in)
    Set 4 - 170Lbs for 15 reps (toes out)
    Set 5 - 190Lbs for 15 reps (toes in)
    Set 6 - 190Lbs for 15 reps (toes out)

    Exercise 2: Leg Curls (single leg)
    Set 1 - 80Lbs for 15 reps each leg
    Set 2 - 90Lbs for 12 reps each leg
    Set 3 - 90Lbs for 12 reps each leg
    Set 4 - 90Lbs for 10 reps each leg
    Set 5 - 90Lbs for 10 reps each leg
    Set 6 - 80Lbs for 12 reps each leg

    Exercise 3: Leg Kick-Backs (glute & hammy's mainly) - aka. A$$ Blaster!
    Set 1 - 200Lbs for 10 reps each leg
    Set 2 - 200Lbs for 10 reps each leg
    Set 3 - 200Lbs for 10 reps each leg

    Exercise 4: Super-Set between Hip Inversion & Eversion (aka. Good Girl / Bad Girl)
    Set 1 - 300Lbs inversion for 30 reps, immediately followed by 210Lbs for 30 reps eversion
    Set 2 - 300Lbs inversion for 30 reps, immediately followed by 230Lbs for 25 reps eversion
    Set 3 - 300Lbs inversion for 30 reps, immediately followed by 210Lbs for 30 reps eversion

    Exercise 5: Calf Raises on Hack Squat Machine
    Set 1 - 4 plates on each side for 25 reps (toes in)
    Set 2 - 4 plates on each side for 25 reps (toes out)
    Set 3 - 5 plates on each side for 19 reps (toes in)
    Set 4 - 5 plates on each side for 17 reps (toes out)
    Set 5 - 4 plates on each side for 15 reps (toes in)
    Set 6 - 4 plates on each side for 14 reps (toes out)

    This was an easy workout for me, the only time I really started to get a little gassed was when I was doing the Leg Kick-Backs, I call them A$$-Blasters! I finished this entire workout in exactly 1 hour and because I do not do cardio on leg days I went into the sauna for 35mins, was able to stay in the whole time because someone had let it turn off, so it took at least 15 minutes before it was at max temperature and then took me about 20mins before I could not stand it and then it was time to hit the shower and get to work. I am very happy I got to get my body fat, lean body mass, weight and different body parts all measured today as well as I took some pictures, I will post them in a separate thread which will follow this one very shortly.

    Diet:
    Meal 1 - 6 egg whites, 1 yoke (pre-workout)
    Meal 2 - 6 egg whites, 1 yoke, 3/4 cup of oatmeal (post-workout)
    Meal 3 - 2 cans of tuna in water & 1 can of spinach
    Meal 4 - 8oz Chicken breast & 1 can of green beans
    Meal 5 - 8oz Chicken breast & 1 can of green beans
    Meal 6 - 2 scoops whey protein in water (pre-sleep)
    2+ gallons of water all day long

    * Same as yesterday, I skipped the oatmeal in my pre-workout meal because I knew I was not going to be doing cardio and I feel just fine, workout was good energy! Unless something happens with my energy, I'm going to make it a norm to skip my pre-workout oatmeal (carbs) if I know I won't be doing cardio!
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  4. #44
    Sports Injury Guru ScottyDoc's Avatar
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    Update Time...

    Starting Stats (2010) vs. Starting Stats (2011) vs. Todays Stats:
    Height - 74 in. vs. 74” vs. 74”
    Bodyweight - 237 Lbs vs. 251 Lbs vs. 244 Lbs
    Lean Body Mass - 194.6 Lbs vs. 200 Lbs vs. 203.25 Lbs
    Fat Mass - 42.4 Lbs vs. 51 Lbs vs. 40.75 Lbs
    Body Fat % - 17.9% vs. 20.3% vs. 16.7%

    Starting Measurements (2010) vs. Starting Measurements (2011) vs. Todays Measurements (taken non-flexed):
    Neck - 16.5” vs. 16.25” vs. 17”
    Shoulders - 55.5” vs. 54.5” vs. 51”
    Chest - 46.8” vs. 46.5” vs. 46”
    Abdomen - 42.5” vs. 44” vs. 41”
    Waist - 40” vs. 42.5” vs. 39”
    Hips - 43.5” vs. 46.5” vs. 44”
    Bicep (R) - 15” vs. 15.25” vs. 15”
    Thigh (R) - 22.75” vs. 23” vs. 23”
    Calfs (R) - 16.1” vs. 17.25” vs. 17”

    OK... So I am very pleased with my results here and first, I am both amazed and happy with both my fat loss and my increase in lean muscle mass, awesome. Second, I put last year’s starting results up to show one thing, last year I only dieted down for 12 weeks, well I have exactly 12 weeks left til Halloween therefore, comparing apples to apples, looking at last years beginning measurements and todays measurements I like what I see this year much better! Last year I got down to a final 203 Lbs @ 5.3% BF, this year I am obviously hoping and intending to come in both heavier and leaner! “Yeah-Baby, can ya feel that, huh... Captain Compose!” Jim CarreyPet Detective

    This Year's Starting Picture (front pose) vs. Today's Picture (front pose)



    This Year's Starting Picture (side pose) vs. Today's Picture (side pose)

    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  5. #45
    Sports Injury Guru ScottyDoc's Avatar
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    OK, I want to start off by informing everyone that I took a long needed weekend with the Wifey to Hilton Head, South Carolina, we spent the weekend on the beach, my body wasn't quite beach ready, but it was a good time either way! We drove down to Hilton Head (5hr drive) on Saturday and left for Atlanta on Monday, so no working out on those days!

    Saturday - 08/06/2011 - Rest & relaxation (no dieting, but no gluttony either)
    Sunday - 08/07/2011 - Rest & relaxation (no dieting, but no gluttony either)
    Monday - 08/08/2011 - Rest & relaxation (no dieting, but no gluttony either)

    Tuesday - 08/09/2011 - Shoulders, Traps, & Calves

    * The plan for this week is to just skip Monday's Heavy Leg workout, the rest will be the same including doing Arms (bi's, tri's, & forearms) on Saturday.

    Exercise 1: Dumbbell Shoulder Press
    Set 1 - 30Lb dumbbell each arm for 25 reps (warm-up)
    Set 2 - 40Lb dumbbell each arm for 20 reps (warm-up)
    Set 3 - 50Lb dumbbell each arm for 20 reps (warm-up)
    Set 4 - 60Lb dumbbell each arm for 15 reps (warm-up)
    Set 5 - 70Lb dumbbell each arm for 12 reps
    Set 6 - 80Lb dumbbell each arm for 10 reps
    Set 7 - 80Lb dumbbell each arm for 9 reps
    Set 8 - 80Lb dumbbell each arm for 8 reps
    Set 9 - 70Lb dumbbell each arm for 11 reps
    * For those wondering why I do so much to warm-up, all I can say is I have had my fair share of injuries and this works for me, at no time did I feel pain in my dumbbell shoulder presses other than the much wanted pain of muscle fatigue! I have definitely gotten stronger since last week.

    Exercise 2: Lateral Delt Cable Fly's
    Set 1 - 15Lb each side for 20 reps
    Set 2 - 15Lb each side for 16 reps
    Set 3 - 15Lb each side for 14 reps
    Set 4 - 10Lb each side for 20 reps

    Exercise 3: Rear Delt Cable Fly's
    Set 1 - 20Lb each side for 15 reps
    Set 2 - 20Lb each side for 12 reps
    Set 3 - 15Lb each side for 16 reps
    Set 4 - 15Lb each side for 13 reps

    Exercise 4: Machine Military Press
    Set 1 - 100Lb for 15 reps
    Set 2 - 110Lb for 10 reps
    Set 3 - 110Lb for 10 reps
    Set 4 - 100Lb for 11 reps

    Exercise 5: This is really just a burn out total fatigue kinda thing, but I take the 10Lb dumbbells in each hand and do as many very controlled very concentrated lateral delt raises/flys as I can (failure), then immediately repeat the same thing but with rear delts. I did this twice and my delts were on fire, goal accomplished. I was not counting reps, more of just looking in the mirror and just concentrating on my form and the burn, reps whether they were full reps, or me just holding it there flexed at times, nothing mattered but the burn and the form and taking it to complete failure. (What I was doing with the 10Lb dumbbells is probably not that far off to what a bodybuilder will do with flexing when he grows nearer to his show).

    Exercise 6: Dumbbell Shrugs (Traps)
    Set 1 - 90Lb each side for 20 reps
    Set 2 - 100Lb each side for 20 reps
    Set 3 - 100Lb each side for 15 reps
    Set 4 - 90Lb each side for 20 reps

    Exercise 7: Calves (superset between seated calf raises and hack squat machine calf raises)
    Set 1 - 4 plates on seated machine for 20 reps, immediately followed by 4 plates on each side for 15 reps on the hack squat machine (toes in)
    Set 2 - 5 plates on seated machine for 15 reps, immediately followed by 5 plates on each side for 10 reps on the hack squat machine (toes out)
    Set 3 - 5 plates on seated machine for 12 reps, immediately followed by 5 plates on each side for 9 reps on the hack squat machine (toes in)
    Set 4 - 4 plates on seated machine for 13 reps, immediately followed by 4 plates on each side for 11 reps on the hack squat machine (toes out)

    - Ok, I know this seemed like a very long workout, but honestly, once I was done with my initial exercise (9 sets of dumbbell military presses) the rest went very quickly, I got this entire workout completed in 1hr & 15 mins, then afterwards I completed 1 hour of cardio on the elliptical machine. I felt very good today, full of energy and very strong, as far as my weight after a long weekend out of town, I didn't weigh myself, I just looked in the mirror this morning and liked what I saw, and then again when I finished my workout before doing cardio and knew/know I'm on the right track and as long as I keep my diet very clean from here on out, I will be just fine. Another note, if I continue to get stronger like I am, which I know will have to slow down as I enter into the single digits, which is where it has always started to slow down in the past, now matter what I was taking, I still think I am going to come in with a higher than expected lean body mass! Remember guys, I'm only hoping/expecting to come in with my lean body mass being exactly the same as when I started... 200Lbs (of course I'm hoping for a couple of extra Lbs) but will consider this cut cycle a complete success even if I come in at exactly 200Lb lean body mass, it will still be like a 7-8Lb lean body mass gain since last year, I don't know what you guys think of this, but I think it is absolutely incredible, and if I come in heavier than 200Lb LBM, then it will be super-hero like even, Haha, had to throw that in there, LoL!

    Diet:
    Meal 1 - 6 egg whites, 1 yoke (pre-workout)
    Meal 2 - 6 egg whites, 1 yoke, 3/4 cup of oatmeal (post-workout)
    Meal 3 - 2 cans of tuna in water & 1 can of spinach
    Meal 4 - 8oz Chicken breast & 1 can of green beans
    Meal 5 - 8oz Chicken breast & 1 can of green beans
    Meal 6 - 2 scoops whey protein in water (pre-sleep)
    2+ gallons of water all day long

    * I skipped the oatmeal in my pre-workout meal because I knew I had plenty of carbs still in my system from this past weekend, like I said, I was in no way a gluton, but I did eat what I wanted when I wanted (no chips, snacks or pure garbage, but probably not enough protein either).
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  6. #46
    Sports Injury Guru ScottyDoc's Avatar
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    Day 31 - Wednesday - 08/10/2011 - Back & Abs

    Exercise 1: Lat Pull Downs (wide grip)
    Set 1 - 100Lbs for 25 reps
    Set 2 - 120Lbs for 20 reps
    Set 3 - 140Lbs for 15 reps
    Set 4 - 160Lbs for 12 reps
    Set 5 - 180Lbs for 10 reps
    Set 6 - 180Lbs for 9 reps
    Set 7 - 160Lbs for 11 reps

    Exercise 2: Seated Cable Rows (close grip)
    Set 1 - 160Lbs for 12 reps
    Set 2 - 160Lbs for 10 reps
    Set 3 - 160Lbs for 8 reps
    Set 4 - 140Lbs for 11 reps

    Exercise 3: Upper Lat Row Machine (wide grip)
    Set 1 - 3 plates on each side for 15 reps
    Set 2 - 3 plates on each side for 13 reps
    Set 3 - 3 plates on each side for 11 reps
    Set 4 - 3 plates on each side for 10 reps (a little cheating on the last 2 reps, had to get 10)

    Exercise 4: Lower Lat Row Machine (close grip)
    Set 1 - 2 plates on each side for 12 reps
    Set 2 - 2 plates on each side for 10 reps
    Set 3 - 2 plates on each side for 8 reps
    Set 4 - 1 plate & a quarter on each side for 13 reps

    Exercise 5: Handing Ab Raises (body weight)
    Set 1 - 30 reps going from side to side for obliques and then 15 reps straight up
    Set 2 - 30 reps going from side to side for obliques and then 12 reps straight up
    Set 3 - 30 reps going from side to side for obliques and then 10 reps straight up
    Set 4 - 30 reps going from side to side for obliques and then 8 reps straight up

    Today's workout was great, full of energy, very strong and very fast, I finished this entire workout in just under an hour (55mins). After the workout I did 1 hour of cardio on the elliptical machine, I just love that machine, I mean it just seems to help me stretch out any muscle group I trained that day whether it is upper-body or lower-body, love it!

    Diet:
    Meal 1 - 6 egg whites, 1 yoke and 3/4 cup of oatmeal (pre-workout)
    Meal 2 - 6 egg whites, 1 yoke, 3/4 cup of oatmeal (post-workout)
    Meal 3 - 2 cans of tuna in water & 1 can of spinach
    Meal 4 - 8oz Chicken breast & 1 can of green beans
    Meal 5 - 8oz Chicken breast & 1 can of green beans
    Meal 6 - 2 scoops whey protein in water (pre-sleep)
    2+ gallons of water all day long
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  7. #47
    Sports Injury Guru ScottyDoc's Avatar
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    Day 32 - 08/11/2011 - Sleep-in Day!

    Ok, so I normally wake up at 5am in order to get to the gym (1hr away, but around the corner from work) and get my workout & cardio in before showering and driving around the corner to work. Well today, 5:00am became 5:30am, which then became 6:30am, then I made the decision, knowing that if I got up right then, I would only have time for my workout and no cardio, I just said to myself... "hey, listen to your body, you feel like this for a reason, your body needs the added rest" so with that I reset my alarm for as late as possible to allow myself to get to work at 10:00am and man it was even hard to get up then, my body really needed it. Now, how does this affect me and my workout, it won't, I mean tomorrow, I'll just do a killer Chest and Light legs workout, it will be a lot of volume, but I don't do cardio on any leg day anyway, so maybe a little time in the sauna after if I have enough time, and then arms (biceps, triceps, & forearms) on Saturday and I will have accomplished what I wanted to accomplish this week regardless of my sleep in day!

    I did change my diet around just a little, I figured today would be a good day to just shock the system with limited to no carbs...

    Diet:
    Meal 1 - 6 egg whites/1 yoke
    Meal 2 - 2 cans tuna in water & 1 can of spinach
    Meal 3 - 8oz baked chicken breast & 1 can of spinach
    Meal 4 - 8oz baked chicken breast & 1 can of green beans
    Meal 5 - 2 scoops of whey protein & water (pre-sleep)
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  8. #48
    Sports Injury Guru ScottyDoc's Avatar
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    Day 33 - 08/12/2011 - Chest, Light Legs, & Calves

    * Making up for my sleep in day yesterday, will not do cardio, but going to be a lot of volume with some good super-setting for time sake!

    Exercise Combo 1: Hip Inversion & Hip Eversion & Incline Chest Machine (back to back to back)
    Set 1 - 300Lbs Hip Inversion for 25 reps, immediately followed by 240Lbs Hip Eversion for 25 reps, immediately followed by 50Lb per side Incline chest machine for 20 reps
    Set 2 - 300Lbs Hip Inversion for 25 reps, immediately followed by 240Lbs Hip Eversion for 25 reps, immediately followed by 70Lb per side Incline chest machine for 20 reps
    Set 3 - 300Lbs Hip Inversion for 25 reps, immediately followed by 240Lbs Hip Eversion for 25 reps, immediately followed by 90Lb per side Incline chest machine for 15 reps
    Set 4 - 300Lbs Hip Inversion for 25 reps, immediately followed by 240Lbs Hip Eversion for 25 reps, immediately followed by 110Lb per side Incline chest machine for 10 reps
    Set 5 - 110Lb per side Incline chest machine for 9 reps
    Set 6 - 110Lb per side Incline chest machine for 7 reps, immediately followed by 70Lb each side for 8 additional reps

    Exercise Combo 2: Individual Leg Curls & Hanging Incline Chest Flys (Just like tiny guy showed me, only I used cables instead of dumbbells)
    Set 1 - 80Lbs per leg for 15 reps, immediately followed by 20Lbs each side Incline chest flys for 15 reps
    Set 2 - 90Lbs per leg for 12 reps, immediately followed by 25Lbs each side Incline chest flys for 13 reps
    Set 3 - 100Lbs per leg for 10 reps, immediately followed by 25Lbs each side Incline chest flys for 11 reps
    Set 4 - 100Lbs per leg for 10 reps, immediately followed by 20Lbs each side Incline chest flys for 13 reps
    Set 5 - 100Lbs per leg for 8 reps, immediately followed by 80Lbs per leg for an additional 6 reps

    Exercise Combo 3: Leg Extensions & Decline Cable Chest Flys
    Set 1 - 170Lbs both legs for 15 reps (toes in), immediately followed by 30Lbs each side decline chest flys for 15 reps
    Set 2 - 170Lbs both legs for 15 reps (toes out), immediately followed by 35Lbs each side decline chest flys for 12 reps
    Set 3 - 190Lbs both legs for 12 reps (toes in), immediately followed by 35Lbs each side decline chest flys for 10 reps
    Set 4 - 190Lbs both legs for 12 reps (toes out), immediately followed by 30Lbs each side decline chest flys for 12 reps
    Set 5 - 210Lbs both legs for 10 reps (toes in)
    Set 6 - 210Lbs both legs for 10 reps (toes out)

    Exercise Combo 4: Glute/Hamstring Leg Kick-back machine & Body Weight Decline Push-Ups against a bench (approx. 24" off the ground)
    Set 1 - 200Lbs each leg for 15 reps, immediately followed by 20 decline push-ups
    Set 2 - 200Lbs each leg for 13 reps, immediately followed by 18 decline push-ups
    Set 3 - 200Lbs each leg for 11 reps, immediately followed by 15 decline push-ups
    Set 4 - 200Lbs each leg for 10 reps, immediately followed by 15 decline push-ups

    Exercise Combo 5: Seated Calf Raises & Hack Squat Machine Calf raises
    Set 1 - 4 plates seated calf raises for 15 reps, immediately followed by 4 plates on each side Hack Squat Calf raises for 20 reps (toes in)
    Set 1 - 5 plates seated calf raises for 12 reps, immediately followed by 5 plates on each side Hack Squat Calf raises for 17 reps (toes out)
    Set 1 - 5 plates seated calf raises for 10 reps, immediately followed by 5 plates on each side Hack Squat Calf raises for 15 reps (toes in)
    Set 1 - 4 plates seated calf raises for 15 reps, immediately followed by 4 plates on each side Hack Squat Calf raises for 16 reps (toes out)

    - Wow, that was a lot of $hit, man, let me tell you, I felt awesome, I was so energized and ready to do this that it felt amazing, don't get me wrong, it was hard as HELL, but I was loving every minute of the torture, I finished this workout in an amazing 1hr & 10mins, obviously I was blasted so no cardio, not to mention I never combine cardio when I work legs! Whew-Hoo, I'm caught up, all I have is Arms (Bi's, Tri's, & Forearms) tomorrow and this week will have been a Great week!

    Diet:
    Meal 1 - 6 egg whites, 1 yoke, & 3/4 cup of oatmeal (pre-workout... I knew I would need the energy today, LoL)
    Meal 2 - 6 egg whites, 1 yoke, & 3/4 cup of oatmeal (post-workout)
    Meal 3 - 2 cans of tuna in water & 1 can of spinach
    Meal 4 - 8oz. of baked chicken breast & 1 can of green beans
    Meal 5 - 8oz. of baked chicken breast & 1 can of green beans
    Meal 6 - 2 scoops of whey protein with water (pre-sleep)
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  9. #49
    Sports Injury Guru ScottyDoc's Avatar
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    Day 34 - 08/13/2011 - Biceps, Triceps, Forearms, & Abs

    * I have decided to give the super-high-reps a try with this workout...

    Exercise 1: Bicep Curls with French Curl Bar
    Set 1 - 50Lbs for 25 reps
    Set 2 - 50Lbs for 21 reps
    Set 3 - 50Lbs for 18 reps
    Set 4 - 50Lbs for 15 reps

    Exercise 2: Cable Tricep Press downs with French Curl Bar
    Set 1 - 50Lbs for 25 reps
    Set 2 - 50Lbs for 25 reps
    Set 3 - 50Lbs for 22 reps
    Set 4 - 45Lbs for 25 reps

    Exercise 3: Cable Hammer Curls with Rope
    Set 1 - 40Lbs for 20 reps
    Set 2 - 35Lbs for 20 reps
    Set 3 - 30Lbs for 22 reps
    Set 4 - 30Lbs for 20 reps

    Exercise 4: Reverse Grip Cable Tricep Press Downs
    Set 1 - 40Lbs for 25 reps
    Set 2 - 40Lbs for 23 reps
    Set 3 - 40Lbs for 20 reps
    Set 4 - 35Lbs for 24 reps

    Exercise 5: Preacher Curl Machine
    Set 1 - 50Lbs for 25 reps
    Set 2 - 50Lbs for 22 reps
    Set 3 - 50Lbs for 19 reps
    Set 4 - 40Lbs for 23 reps

    Exercise 6: Single Arm Cable Tricep Kick-Backs
    Set 1 - 15Lbs for 15 reps
    Set 2 - 10Lbs for 20 reps
    Set 3 - 10Lbs for 18 reps
    Set 4 - 10Lbs for 15 reps

    Exercise 7: Seated Calf Raises
    Set 1 - 3 plates for 25 reps
    Set 2 - 3 plates for 22 reps
    Set 3 - 3 plates for 18 reps

    Exercise 8: Hack Squat Machine Calf Raises
    Set 1 - 3 plates on each side for 20 reps (toes in)
    Set 2 - 3 plates on each side for 18 reps (toes out)
    Set 3 - 3 plates on each side for 15 reps (straight away)

    Exercise 9: Reverse Curls
    Set 1 - 40Lbs for 25 reps
    Set 2 - 40Lbs for 19 reps
    Set 3 - 40Lbs for 15 reps

    Exercise 10: Wrist curls
    Set 1 - 40Lbs for 20 reps
    Set 2 - 30Lbs for 21 reps
    Set 3 - 30Lbs for 18 reps

    - OK, now that was a Fugging workout, let me tell you, I don't care if the weights were light or not, my muscles were on FIRE and so pumped I swear I thought i was gonna tear my skin! As crazy long as that looks it only took me 1hr and 10mins to complete, I was humping it, no slacking on that workout, needless to say... no cardio after that, I honestly don't think it is necessary, not to mention I didn't have anything left in the tank to do anymore!

    On another note, I am glad I did that workout, because I was seriously contemplating switching my workouts over to that kind of high-rep range and I still think it is awesome, but, I think it would be better served to do every 3rd or 4th week as a shock to the body, not really sure about doing that every day, day in and day out, week to week, but hey, this is a learning experience, I could be wrong, but for right now, I'm just doing to do it every 4th week as a shock to the system, so all next week except for Saturday (Bi's & Tri's) I will be doing this fast paced high reps workouts. Also, I am going to do 2 carb cycles starting Monday, again to shock the system/metabolism. Monday, Tuesday, & Wednesday there will be no oatmeal, then on Thursday, I will eat my pre & post workout 3/4 cups of oatmeal, then Friday, Saturday, & Sunday no oatmeal, then from Monday on, I will bring the oatmeal back! I usually wait until like the last 2 or 3 weeks to start doing that, but I figured 2 quick ones in the middle of my "Get Ripped Cycle" won't hurt, so with all that said... Next week is going to be a BEEE-YATCH!!!

    Diet:
    Meal 1 - 6 egg whites/1 yoke & 3/4 cup of oatmeal (pre-workout)
    Meal 2 - 6 egg whites/1 yoke & 3/4 cup of oatmeal & 1 Granny Smith Apple (post-workout)
    Meal 3 - 8oz baked chicken breast and 1 can of green beans
    Meal 4 - 1 Almond Brownie O-Yeah Protein bar
    Meal 5 - 8oz baked chicken breast and 1 can of green beans
    Meal 6 - 2 scoops of whey protein in water (pre-sleep)
    2+ gallons of water all day

    * Tomorrow for Dinner I'm treating myself to a Nice big Juicy, but lean STEAK, a little extra protein & fat for one meal is not going to hurt me at this stage of the game, besides I'm craving it so bad, I gotta have it, I feel like that one sharks on "Finding Nemo" that gave up eating fish, when he went crazy and was trying to get them, well that is how I feel about STEAK right now!!!
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

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    Day 35 - 08/14/2011 - Rest Day

    Diet:
    Meal 1 - 6 egg whites/1yoke
    Meal 2 - Chipotle Steak burrito
    Meal 3 - 8oz baked chicken breast
    Meal 4 - 16oz Grilled Steak & Chipotle Tobasco sauce & 1 can of green beans

    Day 36 - 08/15/2011 - Legs & Calves (Can't really call it Heavy Legs because I'm doing every set with 25 reps...)

    Exercise 1: Leg Press
    Set 1 - 2 plates on each side for 25 reps
    Set 2 - 4 plates on each side for 25 reps
    Set 3 - 5 plates on each side for 25 reps
    Set 4 - 6 plates on each side for 25 reps
    Set 5 - 7 plates on each side for 25 reps
    Set 6 - 8 plates on each side for 25 reps
    Set 7 - 7 plates on each side for 25 reps
    Set 8 - 6 plates on each side for 25 reps

    Exercise 2: Calves
    Set 1 - 3 plates on each side for 25 reps (toes in)
    Set 2 - 3 plates on each side for 25 reps (toes out)
    Set 3 - 3 plates on each side for 20 reps (toes in)
    Set 4 - 3 plates on each side for 18 reps (toes out)
    Set 5 - 2 plates on each side for 25 reps (toes in)
    Set 6 - 2 plates on each side for 25 reps (toes out)

    - Ok... uhhh... WoW that was Fugging hard! My legs and calves were burning soooo bad, I mean... just WoW! So as y'all have noticed I'm going to continue to do my exact same style of working out per week, only that I will be lessening the weight and raising the reps, so let's see what a week of this does for me! Oh and I did no cardio, also considering I am going to be carb-cycling all this week, I don't think I will be doing cardio at all this week, I will be spending gratuitous amounts of time in the Sauna though, LoL!

    Diet:
    Meal 1 - 6 egg whites/1 yoke (pre-workout)
    Meal 2 - 6 egg whites/1 yoke (post-workout)
    Meal 3 - 2 cans of tuna in water & 1 can of spinach
    Meal 4 - 8oz of baked chicken & 1 can of green beans
    Meal 5 - 8oz of baked chicken & 1 can of green beans
    Meal 6 - 2 scoops of whey protein in water (pre-sleep)
    2+ gallons of water all day long

    * OK, just so we are clear, what I mean by carb cycling is I'm removing all complex carbs from my diet for 3 days and then on the 4th day just my normal amount of carbs (for me it means adding back my pre & post-workout 3/4 cups of oatmeal), then repeat cycle. I am only going to do this for 2 cycles worth, 8 days, I'm doing this in the middle of my cut to just shake things up, strike a match under my metabolism and get some Fat melting!
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

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    Day 37 - 08/16/2011 - Shoulders, Traps, & Abs

    Exercise 1: Dumbbell Shoulder Press
    Set 1 - 30Lbs each arm for 25 reps
    Set 2 - 40Lbs each arm for 25 reps
    Set 3 - 50Lbs each arm for 25 reps
    Set 4 - 50Lbs each arm for 22 reps
    Set 5 - 40Lbs each arm for 23 reps
    Set 6 - 30Lbs each arm for 25 reps

    Exercise 2: Dumbbell Lateral Delt Fly's
    Set 1 - 15Lbs each arm for 19 reps
    Set 2 - 12.5Lbs each arm for 25 reps
    Set 3 - 12.5Lbs each arm for 23 reps
    Set 4 - 10Lbs each arm for 25 reps

    Exercise 3: Dumbbell Rear Delt Fly's
    Set 1 - 20Lbs each arm for 18 reps
    Set 2 - 15Lbs each arm for 25 reps
    Set 3 - 15Lbs each arm for 24 reps
    Set 4 - 12.5Lbs each arm for 28 reps

    Exercise 4: Shoulder Press Machine
    Set 1 - 70Lbs each side for 25 reps
    Set 2 - 70Lbs each side for 23 reps
    Set 3 - 60Lbs each side for 25 reps
    Set 4 - 60Lbs each side for 24 reps

    Exercise 5: Dumbbell Shrugs
    Set 1 - 70Lbs each side for 25 reps
    Set 2 - 80Lbs each side for 25 reps
    Set 3 - 80Lbs each side for 25 reps
    Set 4 - 80Lbs each side for 25 reps

    Exercise 6: Oblique Twisting Crunches on low-back hyper extension bench (body weight only)
    Set 1 - 25 reps each side
    Set 2 - 25 reps each side
    Set 3 - 25 reps each side

    Exercise 7: Hanging Leg Raises (body weight only)
    Set 1 - 30 reps going side to side, immediately followed by 15 reps straight up
    Set 2 - 30 reps going side to side, immediately followed by 10 reps straight up
    Set 3 - 20 reps going side to side, immediately followed by 15 reps straight up

    - WoW that felt good, massive pumps, love the way I'm looking while lifting like this... and the burn, forget about it!!! This workout took me about 1 hour and 15 minutes, afterwards I spent 45mins in and out of the sauna, staying in as long as I can and getting out to cool off for a few mins then back in as long as I can, repeat...

    Diet:
    Meal 1 - 6 egg whites/1yoke (pre-workout)
    Meal 2 - 6 egg whites/1yoke (post-workout)
    Meal 3 - 8oz Baked Chicken Breast & 1 can of green beans
    Meal 4 - 2 cans of Tuna in water and 1 can of green beans
    Meal 5 - 8oz Baked Chicken Breast & 1 can of green beans
    Meal 6 - 2 scoops of Whey Protein in water (pre-sleep)
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  12. #52
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    Day 38 - 08/17/2011 - Back & Calves

    Exercise 1: Upper Back wide grip seated row machine
    Set 1 - 1 plate on each side for 25 reps
    Set 2 - 1 plate & a quarter on each side for 25 reps
    Set 3 - 2 plates on each side for 25 reps
    Set 4 - 2 plates on each side for 25 reps
    Set 5 - 2 plates on each side for 23 reps

    Exercise 2: Lower Back close grip seated row maching
    Set 1 - 1 plate & a quarter on each side for 22 reps
    Set 2 - 1 plate on each side for 25 reps
    Set 3 - 1 plate on each side for 25 reps
    Set 4 - 1 plate on each side for 25 reps

    Exercise 3: Cable Lat Pull downs wide grip
    Set 1 - 100Lbs for 25 reps
    Set 2 - 100Lbs for 25 reps
    Set 3 - 100Lbs for 25 reps
    Set 4 - 100Lbs for 25 reps

    Exercise 4: Seated close grip cable rows
    Set 1 - 100Lbs for 25 reps
    Set 2 - 100Lbs for 21 reps
    Set 3 - 85Lbs for 25 reps
    Set 4 - 85Lbs for 25 reps

    Exercise 5: Calf Raises on Hack Squat Machine
    Set 1 - 3 plates on each side for 25 reps (toes out)
    Set 2 - 3 pates on each side for 24 reps (toes in)
    Set 3 - 3 plates on each side for 23 reps (toes out)
    Set 4 - 3 plates on each side for 21 reps (toes in)
    Set 5 - 3 plates on each side for 20 reps (toes out)
    Set 6 - 3 plates on each side for 18 reps (toes in)

    - This workout was very hard for me, I am very depleted from being my 3rd day in a row with no carbs, I can't wait to eat some oatmeal tomorrow, LoL, I say that like I'm talking about ice-cream or cheese-cake or something really yummy, LoL, I don't care, I just want the energy, whew! Anyway, the workout took 50mins to complete at which time I went in and out the sauna for an hour, that felt good at least!

    Diet:
    Meal 1 - 6 egg whites/1 yoke
    Meal 2 - 6 egg whites/1 yoke
    Meal 3 - 2 cans of tuna in water & 1 can of green beans
    Meal 4 - 8oz baked chicken & 1 can of green beans
    Meal 5 - 8oz baked chicken & 1 can of green beans
    Meal 6 - 2 scoops of whey protein powder in water
    2+ gallons of water all day long

    * Well I know the 1-ANDRO is working because I look HUGE in the mirror, well in the right places anyway, because FAT is definitely falling off at a pretty damn good rate! I definitely feel very Alpha-Male, and until this week starting the carb-cycling and extremely high-reps, I was feeling very, very strong!
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  13. #53
    Sports Injury Guru ScottyDoc's Avatar
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    Oh... FYI everyone, my next update with pictures and measurements will be on Monday - 08/22/2011, I'm really expecting to see some major improvement via measurements, I'm already very pleased with what I see in the mirror, so I know you guys will like the improvements via pictures!
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  14. #54
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    Day 39 - 08/18/2011 - Chest & Abs

    Exercise 1: Incline Hammer Strength Chest Presses
    Set 1 - 1 plate on each side for 25 reps
    Set 2 - 1 plate on each side for 25 reps
    Set 3 - 1 plate on each side for 25 reps
    Set 4 - 1 plate on each side for 25 reps
    Set 5 - 1 plate on each side for 25 reps

    Exercise 2: Decline Cable Flys
    Set 1 - 10Lbs each arm for 25 reps
    Set 2 - 12.5Lbs each arm for 25 reps
    Set 3 - 15Lbs each arm for 25 reps
    Set 4 - 17.5Lbs each arm for 25 reps
    * Learning curve, I definitely could have started heavier and just moved down accordingly, I will adjust for next week.

    Exercise 3: Incline Calbe Flys
    Set 1 - 10Lbs each arm for 25 reps
    Set 2 - 10Lbs each arm for 25 reps
    Set 3 - 10Lbs each arm for 25 reps
    Set 4 - 10Lbs each arm for 25 reps

    Exercise 4: Bodyweight Decline push-ups against bench
    Set 1 - 25 reps
    Set 2 - 22 reps
    Set 3 - 18 reps
    Set 4 - 18 reps

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

    Exercise 6: Hanging Oblique & Ab (leg raises)
    Set 1 - Side to side for 30 reps, immediately followed by straight up for 15 reps
    Set 2 - Side to side for 30 reps, immediately followed by straight up for 12 reps
    Set 3 - Side to side for 30 reps, immediately followed by straight up for 10 reps

    - This workout was a very good one, every set was hard to complete except for some of the decline cable flys which I will adjust the weight accordingly next week. This workout took approximately 1 hour and 15 minutes, was very tired and had to take a little 10min break between completing chest and starting my Abs & Obliques. Today as you will notice when you see my diet is a carb day, not a high carb day, just a day where I take in my normal amount of carbs, man I need them, LoL.

    Diet:
    Meal 1 - 6 egg whites/1 yoke & 3/4 cup of oatmeal (pre-workout)
    Meal 2 - 6 egg whites/1 yoke & 3/4 cup of oatmeal (post-workout)
    Meal 3 - 2 cans of tuna in water & 1 can of Spinach
    Meal 4 - 8oz Baked Chicken & 1 can of green beans
    Meal 5 - 8oz Baked Chicken & 1 can of green beans
    Meal 6 - 2 scoops of whey protein in water (pre-sleep)
    2+ gallons of water all day long
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  15. #55
    Sports Injury Guru ScottyDoc's Avatar
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    This is how I feel right now...

    [yt]http://www.youtube.com/watch?v=v4I8A1jZbWY[/yt]
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  16. #56
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    Day 40 - 08/19/2011 - Light Legs & Calves

    Exercise 1: Hip ABduction & ADduction (Good-Girl / Bad-Girl)
    Set 1 - Hip ABduction with 300Lbs for 25 reps, immediately followed by ADduction with 210Lbs for 25 reps
    Set 2 - Hip ABduction with 300Lbs for 25 reps, immediately followed by ADduction with 210Lbs for 25 reps
    Set 3 - Hip ABduction with 300Lbs for 25 reps, immediately followed by ADduction with 210Lbs for 25 reps

    Exercise 2: Single Leg Curls
    Set 1 - 60Lbs each leg for 25 reps
    Set 2 - 60Lbs each leg for 25 reps
    Set 3 - 60Lbs each leg for 22 reps
    Set 4 - 50Lbs each leg for 24 reps
    Set 5 - 50Lbs each leg for 22 reps
    Set 6 - 40Lbs each leg for 25 reps

    Exercise 3: Leg Extensions
    Set 1 - 110Lbs for 25 reps (toes in)
    Set 2 - 110Lbs for 25 reps (toes out)
    Set 3 - 110Lbs for 25 reps (toes in)
    Set 4 - 110Lbs for 22 reps (toes out)
    Set 5 - 90Lbs for 25 reps (toes in)
    Set 6 - 90Lbs for 25 reps (toes out)

    Exercise 4: Single Leg Hip Kick Backs
    Set 1 - 100Lbs for 15 reps
    Set 2 - 100Lbs for 15 reps
    Set 3 - 100Lbs for 15 reps
    * By this point I was just too gassed to do more than 15 reps or to continue, legs were so pumped and literally on FIRE!!!

    Exercise 5: Calf Raises on Hack Squat Machine
    Set 1 - 3 plates on each side for 25 reps
    Set 2 - 3 plates on each side for 25 reps
    Set 3 - 3 plates on each side for 24 reps
    Set 4 - 3 plates on each side for 22 reps
    Set 5 - 2 plates on each side for 25 reps
    Set 6 - 2 plates on each side for 25 reps

    - OK, so this was one of the hardest workouts ever, I don't know if it is just the high reps and the fact that it is legs and all the blood was in them or my carb-cycling or what I really think... a combination of all that $hit! Whew, good news is, I "Conceived... Believed... & ACHIEVED!!!" I finished this workout in exactly 1 hour and had errands to run, so no sauna, just showered and got the hell outta there!

    Diet:
    Meal 1 - 6 egg whites/1 yoke
    Meal 2 - 6 egg whites/1 yoke
    Meal 3 - 2 cans of tuna in water & 1 can of spinach
    Meal 4 - 8oz of baked chicken & 1 can of green beans
    Meal 5 - 8oz of baked chicken & 1 can of green beans
    Meal 6 - 2 scoops of whey protein in water
    2+ gallons of water all day long
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  17. #57
    Senior Member FL3XMAGNUM's Avatar
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    I'm LATE! But I'm here. I just got done crying after reading your meal plan lol. Kill it! No Tutu for you lol.

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    Day 41 - 08/20/2011 - Rest Day (I slept in, will do Bi's & Tri's tomorrow)

    Diet:
    Meal 1 - 6 egg whites/1yoke
    Meal 2 - OH-Yeah Protein Bar
    Meal 3 - 6 egg whites/1yoke & 1 can of green beans
    Meal 4 - OH Yeah Protein Bar
    Meal 5 - 8oz. Baked Chicken Breast & 1 can of green beans
    Meal 6 - 2 scoops of whey protein in water
    1+ gallons of water all day

    Day 42 - 08/21/2011 - Biceps, Triceps, & Abs

    Exercise 1: Curl Bar Curls
    Set 1 - 40Lbs for 25 reps
    Set 2 - 50Lbs for 25 reps
    Set 3 - 50Lbs for 21 reps
    Set 4 - 40Lbs for 25 reps

    Exercise 2: Cable Tricep Press downs with French (curl bar) attachement
    Set 1 - 60Lbs for 25 reps
    Set 2 - 70Lbs for 25 reps
    Set 3 - 80Lbs for 25 reps
    Set 4 - 80Lbs for 25 reps
    * It was Sunday so I was at a gym closer to my house, not what I'm used to, so the cables felt lighter to me making it hard to find that sweet-spot, but I burnt them, so that is what counts!

    Exercise 3: Dumbbell Hammer Curls
    Set 1 - 25Lbs each arm for 25 reps
    Set 2 - 25Lbs each arm for 23 reps
    Set 3 - 25Lbs each arm for 20 reps
    Set 4 - 20Lbs each arm for 24 reps

    Exercise 4: Reverse grip cable tricep press downs (under-hand grip)
    Set 1 - 80Lbs for 25 reps
    Set 2 - 90Lbs for 21 reps
    Set 3 - 80Lbs for 25 reps
    Set 4 - 80Lbs for 24 reps

    Exercise 5: Dumbbell Preacher Curls
    Set 1 - 20Lbs each arm for 20 reps
    Set 2 - 17.5Lbs each arm for 22 reps
    Set 3 - 15Lb dumbbells each arm for 25 reps
    Set 4 - 15Lb dumbbells each arm for 25 reps

    Exercise 6: Single Arm Cable Tricep Kick Backs
    Set 1 - 20Lbs each arm for 20 reps
    Set 2 - 17.5Lbs each arm for 21 reps
    Set 2 - 15Lbs each arm for 22 reps
    Set 4 - 12.5Lbs each arm for 26 reps

    Exercise 7: Bodyweight Bicycles (laying on back bringing opposing knee to elbow and vice versa)
    Set 1 - 100 reps (50 each side)
    Set 2 - 60 reps (30 each side)
    Set 3 - 60 reps (30 each side)
    Set 4 - 40 reps (20 each side)

    - This workout was performed in a different gym than I am used to, felt good, was nice to be in a different location for a change, Oh and it had a REAL HACK-SQUAT MACHINE, I was crying that it wasn't a HEAVY LEG day! It is kind of out of my way, but one of these mornings, while I'm still doing some fairly heavy weight with my normal rep-range lifting, I will have to go there on a Monday (Heavy Leg day) and test my metal! Anyway, I got my workout done in 1hr flat, they did have a sauna, so I spent about 45mins going in and out staying in as long as I could stand it.

    Diet:
    Meal 1 - 6 egg whites/1 yoke (pre-workout)
    Meal 2 - 6 egg whites/1 yoke (post-workout)
    Meal 3 - 8oz baked chicken breast & 1 can of green beans
    Meal 4 - 18oz Grilled London Broil & 1 can of green beans
    Meal 5 - 4 Rice cakes (2 choc. & 2 caramel) both with a thin layer of Almond butter (approx. 1 heaping tblsp each cake)
    2+ gallons of water all day
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

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    Day 43 - 08/22/2011 - Heavy Legs & Calves (Yeah right, LoL, maybe next week when I switch back to my lower-rep style workouts)

    Exercise 1: Leg Press
    Set 1 - 2 plates on each side for 25 reps
    Set 2 - 4 plates on each side for 25 reps
    Set 3 - 6 plates on each side for 25 reps
    Set 4 - 8 plates on each side for 25 reps
    Set 5 - 8 plates on each side for 25 reps
    Set 6 - 8 plates on each side for 25 reps
    Set 7 - 6 plates on each side for 25 reps
    * On set 4 I made it through continuously without stopping, on Sets 5 & 6, I would pause, never letting the weight down or anything, but pause for a second or two before continuing, I guess that would be what Kleen calls "Widow-Makers" with squats, well I did a similar version with my Leg presses.

    Exercise 2: Seated Calf Raises
    Set 1 - 3 plates for 25 reps
    Set 2 - 3 plates for 24 reps
    Set 3 - 3 plates for 21 reps
    Set 4 - 2 plates for 25 reps
    Set 5 - 2 plates for 25 reps

    - Today's workout was very fast, it still hurt and it still burned, but I really needed to get in and out of there today, some changes are taking place at work starting today and I really wanted to get there extra early, I finished my workout in 40mins, I didn't really short myself that much, if I had more time I probably would have added another two sets going from 8 plates each side down to 7, then down to 6 for two sets with the six, just to completely exhaust those suckers, but oh well, still a good workout, I can still feel them aching a little now as I sit here and type this!

    Diet:
    Meal 1 - 6 egg whites/1 yoke (post-workout)
    Meal 2 - OH Yeah Protein Bar
    Meal 3 - 2 cans of tuna in water & 1 can of spinach
    Meal 4 - 8oz baked chicken & 1 can of green beans
    Meal 5 - OH Yeah Protein Bar
    Meal 6 - 8oz baked chicken & 1 can of green beans
    2+ gallons of water all day long
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

  20. #60
    Sports Injury Guru ScottyDoc's Avatar
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    Quote Originally Posted by FL3XMAGNUM View Post
    I'm LATE! But I'm here. I just got done crying after reading your meal plan lol. Kill it! No Tutu for you lol.
    Nope... No Pink Tutu for this Guy, LoL!
    Dr. Albert Scott Representative for FINAFLEX
    http://www.finaflex.com/
    Redefine Yourself.... REDEFINE EVERYTHING

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