SPONSORED 12wk Finaflex Pre-Contest Transformation

[ScottyDoc]

SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Sponsored Trial: by... Albert Scott, D.C.
Today’s Date: 09-06-2010 (End of week 5)

5th & 6th week’s weight / measurements / stats update (comparison)

5th week Stats: 6th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 225 lbs Bodyweight - 224 lbs
Lean Body Mass - 198.0 lbs Lean Body Mass - 199.0 lbs
Fat Mass - 27.0 lbs Fat Mass - 25.0 lbs
Body Fat % - 11.8% Body Fat % - 11.0%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 16.3 in. Neck - 15.8 in.
Shoulders - 53.5 in. Shoulders - 51.8 in.
Chest - 44.3 in. Chest - 44.5 in.
Abdomen - 38.5 in. Abdomen - 38.3 in.
Waist - 37.5 in. Waist - 36.5 in.
Hips - 43.0 in. Hips - 41.8 in.
Bicep (R) - 15.0 Bicep (R) - 14.5
Thigh (R) - 23.25 Thigh (R) - 24.0
Calfs (R) - 16.0 Calfs (R) - 16.5

[ScottyDoc]

Day 38: 09-08-2010

Today I worked my back muscles & Calves.
Exercise 1: Lat pull downs (wide grip)
Set 1 - 100 lbs for 20 reps
Set 2 - 120 lbs for 20 reps
Set 3 - Body weight pull ups 10 reps (wide grip)
Set 4 - Body weight pull ups 10 reps (close grip)
Set 5 - Body weight pull ups 8 reps (wide grip)
Set 6 - Body weight pull ups 7 reps (close grip)
Set 7 - 220 lbs for 8 reps, immediately followed by 180 lbs for 7 reps, immediately followed by 140 lbs for 11 reps (failure)(wide grip)
Set 9 - 160 lbs for 10 reps, immediately followed by 130 lbs for 10 reps, immediately followed by 100 lbs for 15 reps (failure)(close grip)
Exercise 2: T-Bar Rows (wide grip) (plate loaded)
Set 1 - 3 plates for 12 reps
Set 2 - 3 plates for 10 reps
Set 3 - 3 plates for 10 reps
Set 4 - 3 plates for 8 reps immediately followed by 2 plates for 12 reps (failure)
Exercise 3: Individual arm Db Rows
Set 1 - 70 lbs for 10 reps per arm
Set 2 - 80 lbs for 10 reps per arm
Set 3 - 90 lbs for 10 reps per arm
Set 4 - 70 lbs for 15 reps per arm
Exercise 4: Wide grip seated machine Rows
Set 1 - 140 lbs for 12 reps
Set 2 - 140 lbs for 10 reps
Set 3 - 120 lbs for 12 reps
Set 4 - 120 lbs for 10 reps
Exercise 5: Superset Seated Calf raises & Calf raises (on hack squat machine)
Set 1 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes in)
Set 2 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes out)
Set 3 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes in)
Set 4 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes out)

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with 3/4 cup oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 2 cans of light tuna in water with 1.5 cups raw broccoli
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw spinach
Meal 5 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 39: 09-09-2010

Today I worked my chest.
Exercise 1: Decline cable Pec flys
Set 1 - 40 lbs each side for 20 reps
Set 2 - 45 lbs each side for 18 reps
Set 3 - 50 lbs each side for 16 reps
Set 4 - 40 lbs each side for 20 reps
Exercise 2: Incline cable Pec flys
Set 1 - 30 lbs each side for 18 reps
Set 2 - 35 lbs each side for 14 reps
Set 3 - 35 lbs each side for 11 reps
Set 4 - 30 lbs each side for 15 reps
Exercise 3: Incline Nautilus Chest press
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 20 reps
Set 3 - 180 lbs for 15 reps
Set 4 - 220 lbs for 11 reps
Set 5 - 240 lbs for 6 reps
Set 6 - 220 lbs for 9 reps
Set 7 - 200 lbs for 13 reps
Exercise 4: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 120 lbs for 10 reps
Incline cable pec flys (using incline bench)
Set 1 - 30 lbs on each side for 15 reps
Set 2 - 30 lbs on each side for 12 reps
Set 3 - 30 lbs on each side for 10 reps
Cable pull overs
Set 1 - 65 lbs for 15 reps
Set 2 - 65 lbs for 15 reps
Set 3 - 65 lbs for 13 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - OH Yeah Protein bar
Meal 4 - 2 cans of light tuna in water & 1.5 cups raw spinach
Meal 5 - OH Yeah Protein bar & Syntha-6 Protein drink (pre-mixed)
Meal 6 - 12 hard boiled eggs (2 yolks) & 1.5 cups raw spinach
Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 40: 09-10-2010

Today I worked my legs light.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 290 lbs for 30 reps - aB
Set 2 - 220 lbs for 25 reps - aD
Set 3 - 290 lbs for 30 reps - aB
Set 4 - 220 lbs for 25 reps - aD
Set 5 - 290 lbs for 30 reps - aB
Set 6 - 220 lbs for 25 reps - aD
Exercise 2: Leg Extensions
Set 1 - 150 lbs for 15 reps (toes in)
Set 2 - 150 lbs for 15 reps (toes out)
Set 3 - 170 lbs for 15 reps (toes in)
Set 4 - 170 lbs for 15 reps (toes out)
Set 5 - 170 lbs for 15 reps (toes in)
Set 6 - 170 lbs for 15 reps (toes out)
Exercise 3: Leg Curls
Set 1 - 100 lbs each leg for 15 reps
Set 2 - 120 lbs each leg for 10 reps
Set 3 - 120 lbs each leg for 10 reps
Set 4 - 100 lbs each leg for 15 reps
Exercise 4: Nautilus Leg Kick Backs (glutes)
Set 1 - 190 lbs each leg for 15 reps
Set 2 - 190 lbs each leg for 15 reps
Set 3 - 190 lbs each leg for 15 reps

The workout took about 45 minutes, then I did one hour of cardio (interval training) on an elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal (post workout)
Meal 3 - 12 egg whites 2 yolks & 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 8 oz baked chicken & 2 cup raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 gallons water

[ScottyDoc]

Day 41 & 42

Day 41: 09-11-2010

Today I worked my biceps, triceps, forearms, & calves.
Exercise 1: Preacher curl machine
Set 1 - 65 lbs for 20 reps
Set 2 - 95 lbs for 15 reps
Set 3 - 110 lbs for 10 reps
Set 4 - 130 lbs for 6 reps
Set 5 - 140 lbs for 6 reps, immediately followed by 95 lbs for 5 reps (failure)
Exercise 2: Hammer DB curls
Set 1 - 45 lbs for 15 reps
Set 2 - 45 lbs for 12 reps
Set 3 - 45 lbs for 10 reps
Set 4 - 45 lbs for 7 reps immediately followed by 35 lbs for 4 reps
Exercise 3: Single arm cable curls
Set 1 - 50 lbs for 13 reps each arm
Set 2 - 50 lbs for 10 reps each arm
Set 3 - 50 lbs for 10 reps each arm
Set 4 - 40 lbs for 12 reps each arm
Exercise 4: Tricep nose breakers
Set 1 - 75 lbs for 20 reps
Set 2 - 85 lbs for 15 reps
Set 3 - 95 lbs for 12 reps
Set 4 - 115 lbs for 10 reps
Set 5 - 115 lbs for 10 reps
Exercise 5: Rope & Cable tricep press downs
Set 1 - 75 lbs for 13 reps
Set 2 - 75 lbs for 10 reps
Set 3 - 65 lbs for 10 reps
Set 4 - 65 lbs for 10 reps
Exercise 6: Cable tricep extensions
Set 1 - 40 lbs for 12 reps
Set 2 - 40 lbs for 10 reps
Set 3 - 40 lbs for 10 reps
Set 4 - 40 lbs for 9 reps
Exercise 7: Superset reverse grip curls with wrist curls (french curl bar for both)
Set 1 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 2 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 3 - 55 lbs for 12 reps, immediately followed by 45 lbs wrist curls for 15 reps
Set 4 - 45 lbs for 15 reps, immediately followed by 35 lbs wrist curls for 20 reps
Exercise 8: Superset Seated Calf raises & Calf raises (on hack squat machine)
Set 1 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes in)
Set 2 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes out)
Set 3 - 5 plates on seated raises for 10 reps, immediately followed by 5 plates on each side hack squat for 10 reps (toes in)
Set 4 - 4 plates on seated raises for 12 reps, immediately followed by 3 plates on each side hack squat for 12 reps (toes out)

The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water & 3/4 cup of oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 12 egg whites, 2 yolks with 1.5 cups of green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

Day 42: 09-12-2010
Rest Day

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water & 3/4 cup oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water
Meal 3 - 6 oz. London Broil with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 6 oz. grilled chicken with 1.5 cups of green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 43: 09-13-2010

Today I worked my legs heavy.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 250 lbs for 30 reps - aB
Set 2 - 205 lbs for 25 reps - aD
Set 3 - 250 lbs for 30 reps - aB
Set 4 - 205 lbs for 25 reps - aD
Set 5 - 250 lbs for 30 reps - aB
Set 6 - 205 lbs for 25 reps - aD
Exercise 3: Leg Press
Set 1 - 4 plates each side for 20 reps
Set 2 - 6 plates each side for 20 reps
Set 3 - 8 plates each side for 15 reps
Set 4 - 10 plates each side for 10 reps
Set 5 - 12 plates each side for 10 reps
Set 6 - 13 plates each side for 10 reps
Set 7 - 13 plates each side for 10 reps
Set 8 - 12 plates each side for 10 reps
Set 9 - 10 plates on each side for a set of 15
Set 10 - 8 plates on each side for a set of 20

The workout took about 45 mins. No cardio!

Diet:
Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups green beans
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 8 oz. grilled chicken with 2 cup raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 44: 09-14-2010

Today I worked my shoulders muscles.
Exercise 1: Cable lateral delts (crossover)
Set 1 - 25 lbs for 20 reps
Set 2 - 25 lbs for 20 reps
Set 3 - 30 lbs for 15 reps
Set 4 - 30 lbs for 15 reps
Exercise 2: Cable rear delts (crossover)
Set 1 - 40 lbs for 20 reps
Set 2 - 45 lbs for 20 reps
Set 3 - 50 lbs for 20 reps
Set 4 - 55 lbs for 18 reps
Exercise 1: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 45 lbs for 20 reps
Set 2 - 55 lbs for 15 reps
Set 3 - 65 lbs for 10 reps
Set 4 - 75 lbs for 10 reps
Set 5 - 85 lbs for 8 reps
Set 6 - 65 lbs for 15 reps
Set 7 - 45 lbs for 20 reps (failure)
Exercise 2: Superset lateral with rear deltoid flies/raises
Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 18 reps rear
Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 15 lateral
Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 14 rear
Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 11 lateral
Exercise 3: Nautilus Shoulder press machine
Set 1 - 100 lbs for 20 reps
Set 2 - 100 lbs for 18 reps
Set 3 - 80 lbs for 20 reps
Set 4 - 80 lbs for 20 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit cardio machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
Meal 2 - OH YEAH protein bar
Meal 3 - 8 oz. Grilled Chicken with 1.5 cups raw brocoli
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 2 scoops Finaflex Whey Max with water
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Sponsored Trial: by... Albert Scott, D.C.
Today’s Date: 09-13-2010 (End of week 6)

6th & 7th week’s weight / measurements / stats update (comparison)

6th week Stats: 7th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 224 lbs Bodyweight - 219 lbs
Lean Body Mass - 199.0 lbs Lean Body Mass - 196.0 lbs
Fat Mass - 25.0 lbs Fat Mass - 23.0 lbs
Body Fat % - 11.0% Body Fat % - 10.6%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 15.8 in. Neck - 16.0 in.
Shoulders - 51.8 in. Shoulders - 52.5 in.
Chest - 44.5 in. Chest - 45.0 in.
Abdomen - 38.3 in. Abdomen - 37.5 in.
Waist - 36.5 in. Waist - 37.5 in.
Hips - 41.8 in. Hips - 41.8 in.
Bicep (R) - 14.5 Bicep (R) - 14.75
Thigh (R) - 24.0 Thigh (R) - 23.0
Calfs (R) - 16.5 Calfs (R) - 16.5

[ScottyDoc]

Day 45: 09-15-2010

Today I worked my back muscles & Calves.
Exercise 1: Lat pull downs (wide grip)
Set 1 - 100 lbs for 20 reps
Set 2 - 120 lbs for 20 reps
Set 3 - 160 lbs for 15 reps
Set 4 - 200 lbs for 12 reps
Set 5 - 240 lbs for 10 reps
Set 6 - 240 lbs for 8 reps
Set 7 - 240 lbs for 6 reps immediately followed by 200 lbs for 4 reps, immediately followed by 160 lbs for 6 reps(failure)
Exercise 2: Lat pull downs (close grip)
Set 1 - 140 lbs for 15 reps
Set 2 - 160 lbs for 12 reps
Set 3 - 160 lbs for 10 reps
Set 4 - 140 lbs for 13 reps
Exercise 3: T-Bar Rows (wide grip) (plate loaded)
Set 1 - 3 plates for 12 reps
Set 2 - 3 plates for 10 reps
Set 3 - 3 plates for 10 reps
Exercise 4: Individual arm Db Rows
Set 1 - 80 lbs for 10 reps per arm
Set 2 - 90 lbs for 10 reps per arm
Set 3 - 90 lbs for 10 reps per arm
Exercise 5: Wide grip seated machine Rows
Set 1 - 140 lbs for 12 reps
Set 2 - 140 lbs for 10 reps
Set 3 - 120 lbs for 12 reps
Exercise 6: Cable pull-overs
Set 1 - 80 lbs for 15 reps
Set 2 - 80 lbs for 12 reps
Set 3 - 80 lbs for 10 reps
Exercise 7: Superset Seated Calf raises & Calf raises (on hack squat machine)
Set 1 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes in)
Set 2 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes out)
Set 3 - 4 plates on seated raises for 10 reps, immediately followed by 4 plates on each side hack squat for 10 reps (toes in)
Set 4 - 3 plates on seated raises for 15 reps, immediately followed by 3 plates on each side hack squat for 15 reps (toes out)

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with 3/4 cup oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8oz grilled chicken with 1.5 cups raw broccoli
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw spinach
Meal 5 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 46: 09-16-2010

Today I worked my chest.
Exercise 1: Decline cable Pec flys
Set 1 - 40 lbs each side for 20 reps
Set 2 - 45 lbs each side for 20 reps
Set 3 - 50 lbs each side for 18 reps
Set 4 - 55 lbs each side for 16 reps
Exercise 2: Incline cable Pec flys
Set 1 - 30 lbs each side for 20 reps
Set 2 - 35 lbs each side for 17 reps
Set 3 - 35 lbs each side for 14 reps
Set 4 - 30 lbs each side for 16 reps
Exercise 3: Incline Nautilus Chest press
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 20 reps
Set 3 - 180 lbs for 15 reps
Set 4 - 220 lbs for 12 reps
Set 5 - 240 lbs for 7 reps
Set 6 - 220 lbs for 10 reps
Set 7 - 200 lbs for 15 reps
Exercise 4: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 120 lbs for 12 reps
Incline cable pec flys (using incline bench)
Set 1 - 30 lbs on each side for 15 reps
Set 2 - 30 lbs on each side for 12 reps
Set 3 - 30 lbs on each side for 10 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - OH Yeah Protein bar
Meal 4 - 2 cans of light tuna in water & 1.5 cups raw spinach
Meal 5 - OH Yeah Protein bar & Syntha-6 Protein drink (pre-mixed)
Meal 6 - 10oz. Grilled Chicken & 1.5 cups raw spinach
Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Hey guys I just wanted to throw this out there... since the halfway point / the start of week 7 I have changed from taking the Finaflex 1-Andro to taking Finaflex EPI-V and I can tell you I am really starting to see noticeable strength and endurance gains in my workouts. Also, I have added Finaflex Pro Xanthine 500-XT and it has increased my energy a lot, it has raised my body temperature noticeably, because I am sweating all the damn time, whether I am working out or not. Also, a very important thing about the Pro Xanthine is it does not make me jittery at all, if anything I just feel good quality energy and mental focus. I have tried other fat burners like Lean EFX by Farenheit & Slim Xtreme by Anabolic Xtreme, both work very well, but I still like Pro Xanthine 500-XT by Finaflex better.

[ghettoboyd]

i have to give credit where credit is due man and you have done a realy good job cutting the weight and look 100% better than your first pics....well done...keep up the good work...

[ScottyDoc]

Day 47: 09-17-2010

Today I worked my legs light.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 250 lbs for 30 reps - aB
Set 2 - 205 lbs for 25 reps - aD
Set 3 - 250 lbs for 30 reps - aB
Set 4 - 205 lbs for 25 reps - aD
Set 5 - 250 lbs for 30 reps - aB
Set 6 - 205 lbs for 25 reps - aD
Exercise 3: Leg Curls
Set 1 - 100 lbs each leg for 15 reps
Set 2 - 110 lbs each leg for 12 reps
Set 3 - 120 lbs each leg for 10 reps
Set 4 - 110 lbs each leg for 10 reps, immediately followed by 80 lbs each leg for 10 reps
Exercise 4: Leg Extensions
Set 1 - 150 lbs for 15 reps (toes in)
Set 2 - 150 lbs for 15 reps (toes out)
Set 3 - 170 lbs for 12 reps (toes in)
Set 4 - 170 lbs for 12 reps (toes out)
Set 5 - 170 lbs for 12 reps (toes in)
Set 6 - 170 lbs for 12 reps (toes out)
Exercise 5: Nautilus Leg Kick Backs (glutes)
Set 1 - 190 lbs each leg for 15 reps
Set 2 - 190 lbs each leg for 15 reps
Set 3 - 190 lbs each leg for 15 reps

The workout took about 40 minutes, then I did one hour of cardio (interval training) on a tread mill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. Grilled chicken with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 12 egg whites with 2 yolks & 1.5 cup raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 gallons water

[ScottyDoc]

i have to give credit where credit is due man and you have done a realy good job cutting the weight and look 100% better than your first pics....well done...keep up the good work...

Thanks bud, I really appreciate that! You'd be surprised by what some people have said when I first started on another website where I am posting this exact same thread... talk about HATERS! Oh well, my actions are speaking louder than their words! Thanks again for the props!

[ScottyDoc]

Day 48 & 49

Day 48: 09-18-2010

Today I worked my biceps, triceps, forearms, & calves.
Exercise 1: Preacher curl machine
Set 1 - 65 lbs for 20 reps
Set 2 - 95 lbs for 15 reps
Set 3 - 110 lbs for 10 reps
Set 4 - 130 lbs for 6 reps
Set 5 - 140 lbs for 6 reps, immediately followed by 95 lbs for 5 reps (failure)
Exercise 2: Hammer DB curls
Set 1 - 45 lbs for 15 reps
Set 2 - 45 lbs for 12 reps
Set 3 - 45 lbs for 10 reps
Set 4 - 45 lbs for 7 reps immediately followed by 35 lbs for 4 reps
Exercise 3: Single arm cable curls
Set 1 - 50 lbs for 13 reps each arm
Set 2 - 50 lbs for 10 reps each arm
Set 3 - 50 lbs for 10 reps each arm
Set 4 - 40 lbs for 12 reps each arm
Exercise 4: Tricep nose breakers
Set 1 - 75 lbs for 20 reps
Set 2 - 85 lbs for 15 reps
Set 3 - 95 lbs for 12 reps
Set 4 - 115 lbs for 10 reps
Set 5 - 115 lbs for 10 reps
Exercise 5: Rope & Cable tricep press downs
Set 1 - 75 lbs for 13 reps
Set 2 - 75 lbs for 10 reps
Set 3 - 65 lbs for 10 reps
Set 4 - 65 lbs for 10 reps
Exercise 6: Cable tricep extensions
Set 1 - 40 lbs for 12 reps
Set 2 - 40 lbs for 10 reps
Set 3 - 40 lbs for 10 reps
Set 4 - 40 lbs for 9 reps
Exercise 7: Superset reverse grip curls with wrist curls (french curl bar for both)
Set 1 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 2 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 3 - 55 lbs for 12 reps, immediately followed by 45 lbs wrist curls for 15 reps
Set 4 - 45 lbs for 15 reps, immediately followed by 35 lbs wrist curls for 20 reps

The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water & 3/4 cup of oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 10oz. London Broil steak with 1.5 cups of green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

Day 49: 09-19-2010
Rest Day
I drank the night before (Rum & Coke Zero) I know I should not have with what I am trying to achieve, but it is what it is, I’m not perfect. I am feeling kind of bloated/watered down, so I am trying to clean out with just drinking protein shakes all throughout the day, anyway... that is my reasoning for the below change in diet.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water
Meal 3 - 2 scoops Finaflex Whey Max with water
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 scoops Finaflex Whey Max with water
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[nath78]

well done m8!good job!

[ScottyDoc]

well done m8!good job!

Thanks man, doing my best, past the half-way point and will be hitting the home stretch... my last 24 days I plan on carb-cycling: 3 days NO Carbs = 0, then a day of carbs, breakfast 1 cup oatmeal and 3rd meal either another cup of oatmeal or 8oz. sweet potato and so on!

[ScottyDoc]

Day 50: 09-20-2010

Today I worked my legs heavy.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 250 lbs for 30 reps - aB
Set 2 - 205 lbs for 25 reps - aD
Set 3 - 250 lbs for 30 reps - aB
Set 4 - 205 lbs for 25 reps - aD
Set 5 - 250 lbs for 30 reps - aB
Set 6 - 205 lbs for 25 reps - aD
Exercise 3: Dumbbell lunges/one legged squats (non-alternating)
Set 1 - 30 lbs each dumbbell 10 reps each leg
Set 2 - 40 lbs each dumbbell 10 reps each leg
Set 3 - 50 lbs each dumbbell 10 reps each leg
Set 4 - 60 lbs each dumbbell 10 reps each leg
Set 5 - 70 lbs each dumbbell 10 reps each leg
Exercise 4: Calf raises on hack squat machine
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 - 4 plates on each side for 20 reps (toes in)
Set 4 - 4 plates on each side for 16 reps (toes out)
Set 5 - 5 plates on each side for 13 reps (toes in)
Set 6 - 5 plates on each side for 9 reps (toes out)
Exercise 5: Leg Press on TechnoGym (pin to add weight)
Set 1 - 300 lbs for 15 reps
Set 2 - 350 lbs for 10 reps
Set 3 - 400 lbs for 10 reps
Set 4 - 350 lbs for 10 reps

The workout took about 55 mins. No cardio!

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 12 egg whites, 2 yolks with in salad (1 cup raw brocoli, 1 cup raw spinach, 1/2 cup raw lettuce, & 1/2 cup raw shredded cabbage) w/lemon juice & seasoning - No oil
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 51: 09-21-2010

Today I worked my shoulder & trapezius muscles.
Exercise 1: Superset lateral with rear deltoid flies/raises
Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 20 reps rear
Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 16 lateral
Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 15 rear
Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 12 lateral
Exercise 2: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 45 lbs for 20 reps
Set 2 - 55 lbs for 15 reps
Set 3 - 65 lbs for 10 reps
Set 4 - 75 lbs for 10 reps
Set 5 - 85 lbs for 10 reps
Set 6 - 85 lbs for 9 reps
Set 7 - 65 lbs for 13 reps (failure)
Exercise 3: Cable lateral delts (crossover)
Set 1 - 30 lbs for 20 reps
Set 2 - 30 lbs for 18 reps
Set 3 - 30 lbs for 15 reps
Set 4 - 30 lbs for 15 reps
Exercise 4: Cable rear delts (crossover)
Set 1 - 45 lbs for 20 reps
Set 2 - 50 lbs for 20 reps
Set 3 - 55 lbs for 20 reps
Set 4 - 55 lbs for 18 reps
Exercise 5: Nautilus Shoulder press machine
Set 1 - 100 lbs for 20 reps
Set 2 - 100 lbs for 20 reps
Set 3 - 100 lbs for 18 reps
Set 4 - 100 lbs for 16 reps
Exercise 6: Bent over/leaning over incline bench shrugs to hit lower traps
Set 1 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight
Set 2 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight
Set 3 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - OH YEAH protein bar
Meal 3 - 8 oz. Grilled Chicken with 1.5 cups raw brocoli
Meal 4 - 8 oz. Grilled Chicken with 1.5 cups raw brocoli
Meal 5 - 12 egg whites no yolks, 2 tbs. extra virgin olive oil, seasoning, lemon juice, 1 cup raw broccoli, 1 cup raw cabbage, 1 cup raw lettuce, 1 cup raw spinach (salad)
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Sponsored Trial: by... Albert Scott, D.C.
Today’s Date: 09-21-2010 (End of week 7)

7th & 8th week’s weight / measurements / stats update (comparison)

7th week Stats: 8th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 219 lbs Bodyweight - 219 lbs
Lean Body Mass - 196.0 lbs Lean Body Mass - 197.0 lbs
Fat Mass - 23.0 lbs Fat Mass - 22.0 lbs
Body Fat % - 10.6% Body Fat % - 9.9%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 16.0 in. Neck - 15.8 in.
Shoulders - 52.5 in. Shoulders - 52.5 in.
Chest - 45.0 in. Chest - 44.3 in.
Abdomen - 37.5 in. Abdomen - 37.0 in.
Waist - 37.5 in. Waist - 36.5 in.
Hips - 41.8 in. Hips - 42.3 in.
Bicep (R) - 14.75 Bicep (R) - 14.75
Thigh (R) - 23.0 Thigh (R) - 23.75
Calfs (R) - 16.5 Calfs (R) - 15.75

[ScottyDoc]

Day 52: 09-22-2010

Today I worked my back muscles & Calves.
Exercise 1: Lat pull downs (wide grip)
Set 1 - 100 lbs for 20 reps
Set 2 - 120 lbs for 20 reps
Set 3 - 160 lbs for 15 reps
Set 4 - 200 lbs for 12 reps
Set 5 - 240 lbs for 10 reps
Set 6 - 260 lbs for 8 reps
Set 7 - 240 lbs for 6 reps immediately followed by 200 lbs for 6 reps, immediately followed by 160 lbs for 6 reps(failure)
Exercise 2: Lat pull downs (close grip)
Set 1 - 140 lbs for 15 reps
Set 2 - 160 lbs for 12 reps
Set 3 - 160 lbs for 10 reps
Set 4 - 140 lbs for 13 reps
Exercise 3: Nautilus wide grip pull downs (plate loaded)
Set 1 - 3 plates for 12 reps
Set 2 - 3 plates for 10 reps
Set 3 - 3 plates for 10 reps
Exercise 4: Nautilus close grip rows (plate loaded)
Set 1 - 4 plates for 13 reps
Set 2 - 4 plates for 11 reps
Set 3 - 3 plates & a quarter for 10 reps
Exercise 5: Wide grip seated machine Rows
Set 1 - 140 lbs for 15 reps
Set 2 - 140 lbs for 12 reps
Set 3 - 120 lbs for 15 reps
Exercise 6: Calf raises (on hack squat machine)
Set 1 - 4 plates on each side hack squat for 20 reps (toes in)
Set 2 - 4 plates on each side hack squat for 20 reps (toes out)
Set 3 - 5 plates on each side hack squat for 15 reps (toes in)
Set 4 - 5 plates on each side hack squat for 15 reps (toes out)
Set 5 - 6 plates on each side hack squat for 10 reps (toes in)
Set 6 - 6 plates on each side hack squat for 10 reps (toes out)

The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 12 egg whites no yolks
Meal 2 - 8oz grilled chicken with 2 cups green beans (post workout)
Meal 3 - 2 cans of light tuna in water & 1.5 cup raw spinach
Meal 4 - 8oz grilled chicken with 1.5 cups raw broccoli
Meal 5 - 2 cans of light tuna in water with 1 cup raw broccoli, 1 cup raw spinach, 1 cup raw cabbage & 1 cup raw lettuce salad with (2 tbspn olive oil & lemon juice & seasonings)
Meal 6 - missed (not on purpose / fell asleep)
All through the day completed 2.5 gallons water

[ScottyDoc]

Day 53: 09-23-2010

Today I worked my chest.
Exercise 1: Incline cable pec flys (using incline bench)
Set 1 - 30 lbs on each side for 15 reps
Set 2 - 30 lbs on each side for 15 reps
Set 3 - 30 lbs on each side for 15 reps
Set 4 - 30 lbs on each side for 15 reps
Exercise 2: Decline cable Pec flys
Set 1 - 40 lbs each side for 20 reps
Set 2 - 45 lbs each side for 20 reps
Set 3 - 50 lbs each side for 18 reps
Set 4 - 55 lbs each side for 16 reps
Exercise 3: Incline Nautilus Chest press
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 20 reps
Set 3 - 180 lbs for 15 reps
Set 4 - 220 lbs for 12 reps
Set 5 - 240 lbs for 7 reps
Set 6 - 220 lbs for 10 reps
Set 7 - 200 lbs for 15 reps
Exercise 4: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 130 lbs for 9 reps
Set 4 - 100 lbs for 15 reps
Exercise 5: Incline cable Pec flys
Set 1 - 30 lbs each side for 20 reps
Set 2 - 35 lbs each side for 17 reps
Set 3 - 35 lbs each side for 14 reps
Set 4 - 30 lbs each side for 16 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 12 egg whites, no yolks
Meal 2 - OH Yeah Protein bar (post workout)
Meal 3 - Syntha-6 Protein drink (pre-mixed)
Meal 4 - 8oz. Grilled Chicken & 2 cups raw broccoli
Meal 5 - OH Yeah Protein bar
Meal 6 - Syntha-6 Protein drink (pre-mixed)
Meal 7 - 2 cans light tuna in water with 1.5 cups raw spinach
All through the day completed 2.0 gallons water

[Hempfieldhunter]

Wow man u r transforming! Loving it! Here are my questions:

Shakes- I have to blend them, but I cant be home all the time when its chow time, do you use a shaker?
Raw Broccoli- WTF EWWW... hahaha how do you stomach that? Wish I could!
Cardio- I havn't read this to the T, do you do an hour each day post workout? And Do you take a shake after cardio?
MEasurements- How do you get the lean mass/BF readings? I have a bathroom scale that will do it, is that what your going by?

THANKS! KEEP IT UP BRO! One night drinking? THink ya earned it :-)

[ScottyDoc]

Wow man u r transforming! Loving it! Here are my questions:

Shakes- I have to blend them, but I cant be home all the time when its chow time, do you use a shaker?
Raw Broccoli- WTF EWWW... hahaha how do you stomach that? Wish I could!
Cardio- I havn't read this to the T, do you do an hour each day post workout? And Do you take a shake after cardio?
MEasurements- How do you get the lean mass/BF readings? I have a bathroom scale that will do it, is that what your going by?

THANKS! KEEP IT UP BRO! One night drinking? THink ya earned it :-)

This is so weird, I stopped posting on this site because they cut me off, but now it is back, so I am done with my 12wks, but I will have to update this so I can show the rest of the days up to 90 and my final results.

Sorry for this taking so long to get back to you, I like raw broccoli, what can I say. Yes, I do cardio for 1hr after every workout, except I do not do on Mon. or Fri, which are leg days, don't want to over train my legs and almost all cardio is mainly legs. Sometimes I drink my protein shake before my cardio, sometimes after, just depends when my last meal was and how I feel (depleted or not). I get all my measurements done by my personal trainer/bodybuilding diet coach, he uses a tape measure for my different body parts, calipers for my skin fold measurements, scale connected to a the computer where he plugs all my measurements in & adds my height & age and wha-la, it gives me my body fat %, lean body mass, & all my plugged in measurements on a print out and saves it in the computer to compare when I take my next measurements.

[ScottyDoc]

Day 54: 09-24-2010

Today I worked my legs light.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 290 lbs for 30 reps - aB
Set 2 - 240 lbs for 25 reps - aD
Set 3 - 290 lbs for 30 reps - aB
Set 4 - 240 lbs for 25 reps - aD
Set 5 - 290 lbs for 30 reps - aB
Set 6 - 240 lbs for 25 reps - aD
Exercise 2: Leg Extensions
Set 1 - 150 lbs for 15 reps (toes in)
Set 2 - 150 lbs for 15 reps (toes out)
Set 3 - 170 lbs for 15 reps (toes in)
Set 4 - 170 lbs for 15 reps (toes out)
Set 5 - 190 lbs for 10 reps (toes in)
Set 6 - 190 lbs for 10 reps (toes out)
Exercise 3: Leg Curls
Set 1 - 100 lbs each leg for 15 reps
Set 2 - 110 lbs each leg for 10 reps
Set 3 - 120 lbs each leg for 10 reps
Set 4 - 130 lbs each leg for 8 reps
Exercise 4: Nautilus Leg Kick Backs (glutes)
Set 1 - 190 lbs each leg for 15 reps
Set 2 - 190 lbs each leg for 15 reps
Set 3 - 190 lbs each leg for 15 reps

The workout took about 45 minutes, then I did one hour of cardio (interval training) on an elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 12 egg whites, 2 yolks with in salad (1 cup raw brocoli, 1 cup raw spinach, 1/2 cup raw lettuce, & 1/2 cup raw shredded cabbage) w/lemon juice & seasoning - No oil
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 55 & 56

Day 55: 09-25-2010

Today I worked my biceps, triceps, forearms
Exercise 1: Preacher curl machine
Set 1 - 75 lbs for 20 reps
Set 2 - 95 lbs for 15 reps
Set 3 - 120 lbs for 10 reps
Set 4 - 140 lbs for 6 reps
Set 5 - 150 lbs for 6 reps, immediately followed by 100 lbs for 5 reps (failure)
Exercise 2: Hammer DB curls
Set 1 - 45 lbs for 15 reps
Set 2 - 45 lbs for 12 reps
Set 3 - 45 lbs for 10 reps
Set 4 - 45 lbs for 7 reps immediately followed by 35 lbs for 4 reps
Exercise 3: Single arm cable curls
Set 1 - 50 lbs for 13 reps each arm
Set 2 - 50 lbs for 10 reps each arm
Set 3 - 50 lbs for 10 reps each arm
Set 4 - 40 lbs for 12 reps each arm
Exercise 4: Tricep nose breakers
Set 1 - 75 lbs for 20 reps
Set 2 - 85 lbs for 15 reps
Set 3 - 95 lbs for 12 reps
Set 4 - 115 lbs for 10 reps
Set 5 - 115 lbs for 10 reps
Set 6 - 115 lbs for 10 reps
Exercise 5: Rope & Cable tricep press downs
Set 1 - 75 lbs for 13 reps
Set 2 - 75 lbs for 10 reps
Set 3 - 65 lbs for 10 reps
Set 4 - 65 lbs for 10 reps
Exercise 6: Cable tricep extensions
Set 1 - 40 lbs for 12 reps
Set 2 - 40 lbs for 10 reps
Set 3 - 40 lbs for 10 reps
Set 4 - 40 lbs for 9 reps
Exercise 7: Superset reverse grip curls with wrist curls (french curl bar for both)
Set 1 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 2 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 3 - 55 lbs for 12 reps, immediately followed by 45 lbs wrist curls for 15 reps
Set 4 - 45 lbs for 15 reps, immediately followed by 35 lbs wrist curls for 20 reps

The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water & 3/4 cup of oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 10oz. London Broil steak with 1.5 cups of green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

Day 56: 09-26-2010
Rest Day

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water
Meal 3 - 8oz. London Broil steak with 1.5 cups of green beans
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 8 oz. grilled chicken with 1.5 cups raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 57: 09-27-2010

Today I worked my legs heavy.
Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 250 lbs for 30 reps - aB
Set 2 - 205 lbs for 25 reps - aD
Set 3 - 250 lbs for 30 reps - aB
Set 4 - 205 lbs for 25 reps - aD
Set 5 - 250 lbs for 30 reps - aB
Set 6 - 205 lbs for 25 reps - aD
Exercise 2: Leg Press
Set 1 - 4 plates on each side for 20 reps
Set 2 - 6 plates on each side for 15 reps
Set 3 - 8 plates on each side for 10 reps
Set 4 - 10 plates on each side for 10 reps
Set 5 - 12 plates on each side for 10 reps
Set 6 - 10 plates on each side for 10 reps
Set 7 - 10 plates on each side for 10 reps
Set 8 - 10 plates on each side for 10 reps
Exercise 3: Dumbbell lunges/one legged squats (non-alternating)
Set 1 - 55 lbs each dumbbell 10 reps each leg
Set 2 - 65 lbs each dumbbell 10 reps each leg
Set 3 - 65 lbs each dumbbell 10 reps each leg
Set 4 - 55 lbs each dumbbell 10 reps each leg
Exercise 4: Calf raises on hack squat machine
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 - 4 plates on each side for 20 reps (toes in)
Set 4 - 4 plates on each side for 16 reps (toes out)
Set 5 - 5 plates on each side for 13 reps (toes in)
Set 6 - 5 plates on each side for 9 reps (toes out)

The workout took about 55 mins. No cardio!

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 4 - 8 oz. grilled chicken with 2 cup raw spinach
Meal 5 - 12 egg whites, 2 yolks with in salad (1 cup raw brocoli, 1 cup raw spinach, 1/2 cup raw lettuce, & 1/2 cup raw shredded cabbage) w/lemon juice & seasoning - No oil
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Sponsored Trial: by... Albert Scott, D.C.
Today’s Date: 09-28-2010 (End of week 8)

8th & 9th week’s weight / measurements / stats update (comparison)

8th week Stats: 9th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 219 lbs Bodyweight - 219 lbs
Lean Body Mass - 197.0 lbs Lean Body Mass - 199.0 lbs
Fat Mass - 22.0 lbs Fat Mass - 20.0 lbs
Body Fat % - 9.9% Body Fat % - 9.2%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 15.8 in. Neck - 15.8 in.
Shoulders - 52.5 in. Shoulders - 52.0 in.
Chest - 44.3 in. Chest - 44.0 in.
Abdomen - 37.0 in. Abdomen - 36.6 in.
Waist - 36.5 in. Waist - 36.0 in.
Hips - 42.3 in. Hips - 41.0 in.
Bicep (R) - 14.75 Bicep (R) - 14.75
Thigh (R) - 23.75 Thigh (R) - 23.75
Calfs (R) - 15.75 Calfs (R) - 16.0

* I apologize for no update pictures this week, wife left town with the camera and I totally forgot, then by the time I got someone who could make time to bring their camera and take them, it was already half way through the week, so I am just skipping the pictures this week, promise to have pictures for next week’s update! *

[ScottyDoc]

Day 58: 09-28-2010

Today I worked my shoulder & trapezius muscles.
Exercise 1: Superset lateral with rear deltoid flies/raises
Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 20 reps rear
Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 16 lateral
Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 15 rear
Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 12 lateral
Exercise 2: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 45 lbs for 20 reps
Set 2 - 55 lbs for 15 reps
Set 3 - 65 lbs for 10 reps
Set 4 - 75 lbs for 10 reps
Set 5 - 85 lbs for 10 reps
Set 6 - 85 lbs for 9 reps
Set 7 - 85 lbs for 8 reps
Exercise 3: Nautilus Shoulder press machine
Set 1 - 120 lbs for 20 reps
Set 2 - 120 lbs for 18 reps
Set 3 - 120 lbs for 14 reps
Exercise 4: Cable lateral delts (crossover)
Set 1 - 30 lbs for 20 reps
Set 2 - 30 lbs for 18 reps
Set 3 - 30 lbs for 15 reps
Set 4 - 30 lbs for 15 reps
Exercise 5: Cable rear delts (crossover)
Set 1 - 45 lbs for 20 reps
Set 2 - 50 lbs for 20 reps
Set 3 - 55 lbs for 20 reps
Set 4 - 55 lbs for 18 reps
Exercise 6: Bent over/leaning over incline bench shrugs to hit lower traps
Set 1 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight
Set 2 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight
Set 3 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max
Meal 3 - 8 oz. Grilled Chicken with 1.5 cups raw brocoli
Meal 4 - 2 cans light tuna in water and 2 cups green beans
Meal 5 - 10oz. Chicken breast, 2 tbs. extra virgin olive oil, seasoning, lemon juice, 1 cup raw broccoli, 1 cup raw cabbage, 1 cup raw lettuce, 1 cup raw spinach (salad)
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 59: 09-29-2010

Today I worked my back muscles & Calves.
Exercise 1: Lat pull downs (wide grip)
Set 1 - 120 lbs for 20 reps
Set 2 - 160 lbs for 15 reps
Set 3 - 200 lbs for 12 reps
Set 4 - 240 lbs for 9 reps
Set 5 - 260 lbs for 7 reps
Set 6 - 240 lbs for 8 reps immediately followed by 200 lbs for 6 reps, immediately followed by 160 lbs for 6 reps(failure)
Exercise 2: Lat pull downs (close grip)
Set 1 - 140 lbs for 15 reps
Set 2 - 160 lbs for 12 reps
Set 3 - 160 lbs for 10 reps
Set 4 - 140 lbs for 12 reps
Exercise 3: T-Bar rows wide grip (plate loaded)
Set 1 - 3 plates for 12 reps
Set 2 - 3 plates for 10 reps
Set 3 - 3 plates for 10 reps
Exercise 4: Dumbbell rows
Set 1 - 80lb dumbell for 10 reps each arm
Set 2 - 90lb dumbell for 10 reps each arm
Set 3 - 100lb dumbell for 10 reps each arm
Exercise 5: Wide grip seated machine Rows
Set 1 - 140 lbs for 15 reps
Set 2 - 140 lbs for 12 reps
Set 3 - 120 lbs for 15 reps
Exercise 6: Seated Calf raises (plate loaded)
Set 1 - 4 plates for 15 reps
Set 2 - 5 plates for 12 reps
Set 3 - 5 plates for 10 reps
Set 4 - 5 plates for 10 reps
Set 5 - 4 plates for 13 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8oz grilled chicken with 2 cups green beans
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw spinach
Meal 5 - 10oz grilled chicken with 2 cups raw broccoli
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 1.5 gallons water

[ScottyDoc]

Day 60: 09-30-2010

Today I worked my chest.
Exercise 1: Incline cable pec flys (using incline bench)
Set 1 - 30 lbs on each side for 15 reps
Set 2 - 30 lbs on each side for 15 reps
Set 3 - 30 lbs on each side for 15 reps
Set 4 - 30 lbs on each side for 15 reps
Exercise 2: Decline cable Pec flys (using decline bench)
Set 1 - 40 lbs each side for 20 reps
Set 2 - 45 lbs each side for 18 reps
Set 3 - 50 lbs each side for 16 reps
Set 4 - 55 lbs each side for 13 reps
Exercise 3: Incline Nautilus Chest press
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 20 reps
Set 3 - 180 lbs for 15 reps
Set 4 - 220 lbs for 12 reps
Set 5 - 240 lbs for 8 reps
Set 6 - 220 lbs for 11 reps
Set 7 - 200 lbs for 15 reps
Exercise 4: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 120 lbs for 11 reps
Set 4 - 100 lbs for 15 reps
Exercise 5: Incline cable Pec flys
Set 1 - 30 lbs each side for 19 reps
Set 2 - 35 lbs each side for 17 reps
Set 3 - 35 lbs each side for 14 reps
Set 4 - 30 lbs each side for 16 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex WheyMax with water
Meal 2 - OH Yeah Protein bar (post workout)
Meal 3 - 8oz. Grilled Chicken & 2 cups raw broccoli
Meal 4 - OH Yeah Protein bar
Meal 5 - 2 cans light tuna in water with 1.5 cups raw spinach
Meal 6 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 61: 10-01-2010

Today I worked my legs light.
Exercise 1 & 2: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 290 lbs for 30 reps - aB
Set 2 - 240 lbs for 25 reps - aD
Set 3 - 290 lbs for 30 reps - aB
Set 4 - 240 lbs for 25 reps - aD
Set 5 - 290 lbs for 30 reps - aB
Set 6 - 240 lbs for 25 reps - aD
Exercise 2: Leg Extensions
Set 1 - 170 lbs for 15 reps (toes in)
Set 2 - 170 lbs for 15 reps (toes out)
Set 3 - 190 lbs for 15 reps (toes in)
Set 4 - 190 lbs for 15 reps (toes out)
Set 5 - 210 lbs for 10 reps (toes in)
Set 6 - 210 lbs for 10 reps (toes out)
Exercise 3: Leg Curls
Set 1 - 100 lbs each leg for 15 reps
Set 2 - 110 lbs each leg for 12 reps
Set 3 - 120 lbs each leg for 10 reps
Set 4 - 130 lbs each leg for 10 reps
Exercise 4: Nautilus Leg Kick Backs (glutes)
Set 1 - 190 lbs each leg for 15 reps
Set 2 - 190 lbs each leg for 15 reps
Set 3 - 190 lbs each leg for 15 reps

The workout took about 45 minutes, then I did one hour of cardio (interval training) on an elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 10oz lean steak (grilled) with 2 cups raw broccoli
Meal 6 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 62 & 63

Day 62: 10-02-2010

Today I worked my biceps, triceps, forearms
Exercise 1: Preacher curl machine
Set 1 - 75 lbs for 20 reps
Set 2 - 95 lbs for 15 reps
Set 3 - 120 lbs for 10 reps
Set 4 - 140 lbs for 6 reps
Set 5 - 150 lbs for 6 reps
Exercise 2: Hammer DB curls
Set 1 - 45 lbs for 15 reps
Set 2 - 45 lbs for 12 reps
Set 3 - 45 lbs for 10 reps
Set 4 - 45 lbs for 8 reps
Exercise 3: Single arm cable curls
Set 1 - 50 lbs for 15 reps each arm
Set 2 - 50 lbs for 15 reps each arm
Set 3 - 50 lbs for 12 reps each arm
Set 4 - 40 lbs for 15 reps each arm
Exercise 4: Tricep nose breakers
Set 1 - 75 lbs for 20 reps
Set 2 - 85 lbs for 15 reps
Set 3 - 95 lbs for 12 reps
Set 4 - 115 lbs for 10 reps
Set 5 - 115 lbs for 10 reps
Set 6 - 115 lbs for 10 reps
Exercise 5: Rope & Cable tricep press downs
Set 1 - 75 lbs for 13 reps
Set 2 - 75 lbs for 10 reps
Set 3 - 65 lbs for 10 reps
Set 4 - 65 lbs for 10 reps
Exercise 6: Cable tricep extensions
Set 1 - 40 lbs for 12 reps
Set 2 - 40 lbs for 12 reps
Set 3 - 40 lbs for 10 reps
Set 4 - 40 lbs for 8 reps
Exercise 7: Superset reverse grip curls with wrist curls (french curl bar for both)
Set 1 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 2 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 3 - 55 lbs for 12 reps, immediately followed by 45 lbs wrist curls for 15 reps
Set 4 - 45 lbs for 15 reps, immediately followed by 35 lbs wrist curls for 20 reps

The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water & 3/4 cup of oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 10oz. London Broil steak with 1.5 cups of green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

Day 63: 10-03-2010
Rest Day (I still woke up early and went & did an hr of cardio - slower than normal - but good sweat on the treadmill)

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water
Meal 3 - 8oz. grilled chicken with 1.5 cups of green beans
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 10 oz. grilled chicken with 1.5 cups raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 64: 10-04-2010

Today I worked my legs heavy.
Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 250 lbs for 30 reps - aB
Set 2 - 205 lbs for 25 reps - aD
Set 3 - 250 lbs for 30 reps - aB
Set 4 - 205 lbs for 25 reps - aD
Set 5 - 250 lbs for 30 reps - aB
Set 6 - 205 lbs for 25 reps - aD
Exercise 2: Leg Press
Set 1 - 4 plates on each side for 20 reps
Set 2 - 6 plates on each side for 20 reps
Set 3 - 8 plates on each side for 15 reps
Set 4 - 10 plates on each side for 10 reps
Set 5 - 12 plates on each side for 10 reps
Set 6 - 13 plates on each side for 10 reps
Set 7 - 12 plates on each side for 10 reps
Set 8 - 10 plates on each side for 12 reps
Set 9 - 8 plates on each side for 15 reps
Exercise 3: Dumbbell lunges/one legged squats (non-alternating)
Set 1 - 55 lbs each dumbbell 10 reps each leg
Set 2 - 75 lbs each dumbbell 10 reps each leg
Set 3 - 75 lbs each dumbbell 10 reps each leg
Exercise 4: Calf raises on hack squat machine
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 - 4 plates on each side for 20 reps (toes in)
Set 4 - 4 plates on each side for 16 reps (toes out)
Set 5 - 5 plates on each side for 13 reps (toes in)
Set 6 - 5 plates on each side for 9 reps (toes out)

The workout took about 55 mins. No cardio!

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 2 cans of light tuna in water & 1.5 cup raw broccoli
Meal 4 - 8 oz. grilled chicken with 2 cup raw spinach
Meal 5 - 8 oz. grilled lean steak with 2 cups of raw broccoli
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

SPONSORED... 12 week pre-contest diet, supplementation & exercise log:
Start Date: 08-02-2010
Sponsored Trial: by... Albert Scott, D.C.
Today’s Date: 10-05-2010 (End of week 9)

9th & 10th week’s weight / measurements / stats update (comparison)

9th week Stats: 10th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 219 lbs Bodyweight - 219 lbs
Lean Body Mass - 199.0 lbs Lean Body Mass - 199.0 lbs
Fat Mass - 20.0 lbs Fat Mass - 20.0 lbs
Body Fat % - 9.2% Body Fat % - 9.2%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 15.8 in. Neck - 15.8 in.
Shoulders - 52.0 in. Shoulders - 52.8 in.
Chest - 44.0 in. Chest - 44.0 in.
Abdomen - 36.6 in. Abdomen - 37.5 in.
Waist - 36.0 in. Waist - 36.3 in.
Hips - 41.0 in. Hips - 43.0 in.
Bicep (R) - 14.75 Bicep (R) - 14.25
Thigh (R) - 23.75 Thigh (R) - 22.75
Calfs (R) - 16.0 Calfs (R) - 16.0

OK... so not so happy with these measurements / progress from this past week. Nothing changed in my diet, workout routine, or cardiovascular routine. I have been under a lot of stress lately and my Trainer who helps me and checks my body fat said that it is possible the stress caused me to release cortisol and caused me to shift back to putting weight on in my problem areas and taking weight off in the areas I want them as shown above. Either way, getting too close to let anything get in my way, we discussed what needs to be done this next month to complete my pre-contest diet and come in for HALLOWEEN as ripped as possible. So from 10-07-2010(this Thursday) til 10-30-2010(day of Halloween Costume contest) I will be carb-cycling. 3 days of zero carbs, then 1 day of low carbs, repeat (6 carb cycles). Also, I will be changing up my diet a little and it will be the exact same thing from day to day to day, no variation. *

ZERO CARB DAY (days 1,2,& 3 of carb cycle):
Meal - 1 - 2 scoops WheyMax protein powder & water (pre-workout)
Meal - 2 - 2 scoops WheyMax protein powder & water (post-workout)
Meal - 3 - 2 cans light tuna in water with 1 can spinach
Meal - 4 - 2 scoops FinaFlex WheyMax protein powder & water
Meal - 5 - 8oz. Grilled Chicken with 2 cups of raw or steamed broccoli
Meal - 6 - 2 scoops FinaFlex WheyMax protein powder & water
Meal - 7 - 2 scoops FinaFlex WheyMax protein powder & water (pre-sleep)

LOW CARB DAY (day 4 of carb cycle):
Meal - 1 - 2 scoops WheyMax protein powder & water & 1 cup oatmeal (pre-workout)
Meal - 2 - 2 scoops WheyMax protein powder & water & 1 cup oatmeal (post-workout)
Meal - 3 - 2 cans light tuna in water with 1 can spinach
Meal - 4 - 2 scoops FinaFlex WheyMax protein powder & water
Meal - 5 - 8oz. Grilled Chicken with 2 cups of raw or steamed broccoli
Meal - 6 - 2 scoops FinaFlex WheyMax protein powder & water
Meal - 7 - 2 scoops FinaFlex WheyMax protein powder & water (pre-sleep)

[ScottyDoc]

Day 65: 10-05-2010

Today I worked my shoulder & trapezius muscles.
Exercise 1: Cable lateral delts (crossover)
Set 1 - 30 lbs for 20 reps
Set 2 - 30 lbs for 18 reps
Set 3 - 30 lbs for 15 reps
Set 4 - 30 lbs for 15 reps
Exercise 2: Cable rear delts (crossover)
Set 1 - 45 lbs for 20 reps
Set 2 - 50 lbs for 20 reps
Set 3 - 55 lbs for 20 reps
Set 4 - 55 lbs for 20 reps
Exercise 3: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 45 lbs for 20 reps
Set 2 - 55 lbs for 20 reps
Set 3 - 65 lbs for 15 reps
Set 4 - 75 lbs for 10 reps
Set 5 - 85 lbs for 10 reps
Set 6 - 85 lbs for 8 reps
Set 7 - 75 lbs for 13 reps
Exercise 4: Nautilus Shoulder press machine
Set 1 - 120 lbs for 20 reps
Set 2 - 120 lbs for 18 reps
Set 3 - 120 lbs for 16 reps
Exercise 5: Superset lateral with rear deltoid flies/raises
Set 1 - 20 lbs for 20 reps lateral superset with 25 lbs for 20 reps rear
Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 16 lateral
Set 3 - 20 lbs for 17 reps lateral superset with 25 lbs for 15 rear
Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 12 lateral
Exercise 6: Bent over/leaning over incline bench shrugs to hit lower traps
Set 1 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight
Set 2 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight
Set 3 - 75 lbs dumbbells in each hand for 15 reps, immediately superset with standing straight up shrugs for 15 reps, same weight

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max
Meal 3 - 8 oz. Grilled Chicken with 2 cups green beans
Meal 4 - Oh-Yeah Protein bar
Meal 5 - 10oz. Chicken breast with 2 cups raw broccoli
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 66: 10-06-2010

Today I worked my back muscles & Calves.
Exercise 1: Lat pull downs (wide grip & close grip)
Set 1 - 120 lbs (wide grip) for 20 reps (warm-up)
Set 2 - 160 lbs (wide grip) for 15 reps (warm-up)
Set 3 - Bodyweight wide grip (overhand) pull-ups for 10 reps
Set 4 - Bodyweight close grip (underhand) pull-ups for 10 reps
Set 5 - 2 Bodyweight wide grip (overhand) pull-ups for 8 reps
Set 6 - Bodyweight close grip (underhand) pull-ups for 8 reps
Set 7 - 200 lbs (wide grip) for 10 reps, immediately followed by 160 lbs for 8 reps (failure)
Set 8 - 140 lbs (close grip) for 12 reps, immediately followed by 110 lbs for 7 reps (failure)
Exercise 3: T-Bar rows wide grip (plate loaded)
Set 1 - 3 plates for 12 reps
Set 2 - 3 plates for 10 reps
Set 3 - 3 plates for 10 reps
Exercise 4: Dumbbell rows
Set 1 - 90lb dumbell for 10 reps each arm
Set 2 - 100lb dumbell for 10 reps each arm
Set 3 - 110lb dumbell for 10 reps each arm
Exercise 5: Wide grip seated machine Rows
Set 1 - 140 lbs for 15 reps
Set 2 - 140 lbs for 13 reps
Set 3 - 120 lbs for 16 reps
Exercise 6: Seated Calf raises (plate loaded)
Set 1 - 3 plates for 20 reps
Set 2 - 4 plates for 15 reps
Set 3 - 5 plates for 15 reps
Set 4 - 5 plates for 12 reps
Set 5 - 5 plates for 10 reps, immediately followed by 4 plates for 8 reps, immediately followed by 3 plates for 8 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water with 1 cup of oatmeal (post workout)
Meal 3 - 8oz grilled chicken with 2 cups green beans
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw spinach
Meal 5 - 10oz grilled chicken with 2 cups raw broccoli
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 67: 10-07-2010

Today I worked my chest.
Exercise 1: Incline cable pec flys (standing)
Set 1 - 30 lbs on each side for 15 reps
Set 2 - 30 lbs on each side for 15 reps
Set 3 - 30 lbs on each side for 15 reps
Set 4 - 30 lbs on each side for 15 reps
Exercise 2: Decline cable Pec flys (standing)
Set 1 - 40 lbs each side for 20 reps
Set 2 - 45 lbs each side for 20 reps
Set 3 - 50 lbs each side for 20 reps
Set 4 - 55 lbs each side for 20 reps
Exercise 3: Incline Nautilus Chest press
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 20 reps
Set 3 - 180 lbs for 15 reps
Set 4 - 220 lbs for 11 reps
Set 5 - 240 lbs for 9 reps
Set 6 - 220 lbs for 10 reps
Set 7 - 200 lbs for 14 reps
Exercise 4: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 120 lbs for 11 reps
Set 4 - 100 lbs for 15 reps
Exercise 5: Incline cable Pec flys (using incline bench)
Set 1 - 30 lbs each side for 19 reps
Set 2 - 35 lbs each side for 17 reps
Set 3 - 35 lbs each side for 14 reps
Set 4 - 30 lbs each side for 16 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a treadmill.

* Today starts the Carb-Cycling (3 days NO carbs, 1 day low carbs... repeat) *
Diet:
Meal - 1 - 2 scoops WheyMax protein powder & water (pre-workout)
Meal - 2 - 2 scoops WheyMax protein powder & water (post-workout)
Meal - 3 - 2 cans light tuna in water with 1 can spinach
Meal - 4 - 2 scoops FinaFlex WheyMax protein powder & water
Meal - 5 - 8oz. Grilled Chicken with 2 cups of steamed broccoli
Meal - 6 - 2 scoops FinaFlex WheyMax protein powder & water
Meal - 7 - 2 scoops FinaFlex WheyMax protein powder & water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 68: 10-08-2010

Today I worked my legs light.
Exercise 1: Hip aBduction & aDduction machines (worked straight through, no breaks between sets)
Set 1 - 290 lbs for 30 reps - aB
Set 2 - 240 lbs for 25 reps - aD
Set 3 - 290 lbs for 30 reps - aB
Set 4 - 240 lbs for 25 reps - aD
Set 5 - 290 lbs for 30 reps - aB
Set 6 - 240 lbs for 25 reps - aD
Exercise 2: Leg Curls
Set 1 - 100 lbs each leg for 15 reps
Set 2 - 110 lbs each leg for 12 reps
Set 3 - 120 lbs each leg for 10 reps
Set 4 - 130 lbs each leg for 10 reps
Exercise 3: Leg Extensions
Set 1 - 190 lbs for 15 reps (toes in)
Set 2 - 190 lbs for 15 reps (toes out)
Set 3 - 210 lbs for 12 reps (toes in)
Set 4 - 210 lbs for 12 reps (toes out)
Set 5 - 230 lbs for 10 reps (toes in)
Set 6 - 230 lbs for 10 reps (toes out)
Exercise 4: Nautilus Leg Kick Backs (glutes)
Set 1 - 190 lbs each leg for 15 reps
Set 2 - 190 lbs each leg for 15 reps
Set 3 - 190 lbs each leg for 15 reps

The workout took about 45 minutes, then I did one hour of cardio (interval training) on an elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 69 & 70

Day 69: 10-09-2010

Today I worked my biceps, triceps, forearms
Exercise 1: wide grip free weight curls
Set 1 - 65 lbs for 15 reps
Set 2 - 75 lbs for 15 reps
Set 3 - 85 lbs for 12 reps
Set 4 - 95 lbs for 10 reps
Set 5 - 95 lbs for 8 reps
Exercise 2: Hammer DB curls
Set 1 - 45 lbs for 15 reps
Set 2 - 45 lbs for 12 reps
Set 3 - 35 lbs for 12 reps
Set 4 - 35 lbs for 10 reps
Exercise 3: Machine preacher curls
Set 1 - 70 lbs for 12 reps each arm
Set 2 - 80 lbs for 10 reps each arm
Set 3 - 80 lbs for 9 reps each arm
Set 4 - 70 lbs for 10 reps each arm
Exercise 4: Tricep nose breakers
Set 1 - 75 lbs for 20 reps
Set 2 - 85 lbs for 15 reps
Set 3 - 95 lbs for 12 reps
Set 4 - 115 lbs for 10 reps
Set 5 - 115 lbs for 10 reps
Set 6 - 115 lbs for 10 reps
Exercise 5: Rope & Cable tricep press downs
Set 1 - 75 lbs for 13 reps
Set 2 - 75 lbs for 10 reps
Set 3 - 65 lbs for 10 reps
Set 4 - 65 lbs for 10 reps
Exercise 6: Single arm cable tricep extensions
Set 1 - 40 lbs for 12 reps
Set 2 - 40 lbs for 12 reps
Set 3 - 40 lbs for 10 reps
Set 4 - 40 lbs for 8 reps
Exercise 7: Superset reverse grip curls with wrist curls (french curl bar for both)
Set 1 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 2 - 55 lbs for 15 reps, immediately followed by 45 lbs wrist curls for 20 reps
Set 3 - 55 lbs for 12 reps, immediately followed by 45 lbs wrist curls for 15 reps
Set 4 - 45 lbs for 15 reps, immediately followed by 35 lbs wrist curls for 20 reps

The workout took about 1 hour & 10 minutes, then I did one hour of cardio (interval training) on a treadmill.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8 oz. grilled chicken with 2 cup raw spinach
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water

Day 70: 10-10-2010
Rest Day (carb-day)

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water & 1 cup oatmeal
Meal 2 - 2 scoops Finaflex Whey Max with water & 1 cup oatmeal
Meal 3 - 8 oz. grilled chicken with 2 cups steamed broccoli
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 cans of light tuna in water & 2 cup raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water
Meal 7 - 2 scoops Finaflex WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water