SPONSORED 12wk Finaflex Pre-Contest Transformation

[ScottyDoc]

Day 71: 10-11-2010

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 - 13 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: Calf raises on hack squat machine
Set 1 - 4 plates on each side for 20 reps (toes in)
Set 2 - 4 plates on each side for 20 reps (toes out)
Set 3 - 5 plates on each side for 15 reps (toes in)
Set 4 - 5 plates on each side for 13 reps (toes out)
Set 5 - 6 plates on each side for 10 reps (toes in)
Set 6 - 6 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 with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 2 cans of light tuna in water with 1 can of spinach
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 8oz. grilled chicken & 2 cups 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]

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

10th & 11th week’s weight / measurements / stats update (comparison)

10th week Stats: 11th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 219 lbs Bodyweight - 213 lbs
Lean Body Mass - 199.0 lbs Lean Body Mass - 196.0 lbs
Fat Mass - 20.0 lbs Fat Mass - 17.0 lbs
Body Fat % - 9.2% Body Fat % - 7.8%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 15.8 in. Neck - 15.3 in.
Shoulders - 52.8 in. Shoulders - 52.0 in.
Chest - 44.0 in. Chest - 44.0 in.
Abdomen - 37.5 in. Abdomen - 36.0 in.
Waist - 36.3 in. Waist - 35.8 in.
Hips - 43.0 in. Hips - 41.8 in.
Bicep (R) - 14.25 Bicep (R) - 14.5
Thigh (R) - 22.75 Thigh (R) - 23.00
Calfs (R) - 16.0 Calfs (R) - 16.0

OK, now we are cooking with GAS! This is what I’m talking about!!! Anyway, not completely pleased with the muscle loss, but when I spoke to my trainer (very experienced) he said that once you get to a certain point you have to sacrifice muscle in order to lose fat, but should never be more than half, as in keep it to a 1:1 ratio. I am willing to lose 1 lb of muscle for every lb of fat to achieve my goal! Let me see... I would have to lose 9, maybe 10lbs more at most, which half would be muscle and half would be fat.. I’m willing to lose 4-5 lbs of muscle from here to get in the 4% range.

What I am shooting for in my head is losing 13lbs & getting down to 202 lbs bodyweight, 193 lbs lean body mass, with 9 lbs of fat @ approx. 4.8% body fat. Not the 1:1 fat:muscle loss ratio, but I’m going to see about adding even yet another protein shake to my diet, already added a tspn of coconut oil to my pre-workout meal. Well... Wish me luck, I got 17 days left and counting!!!!

[ScottyDoc]

Day 72: 10-12-2010

Today I worked my shoulder.
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 - 40 lbs for 20 reps
Set 2 - 50 lbs for 20 reps
Set 3 - 60 lbs for 15 reps
Set 4 - 70 lbs for 10 reps
Set 5 - 80 lbs for 10 reps
Set 6 - 80 lbs for 10 reps
Set 7 - 80 lbs for 12 reps (with spotter assistance/failure)
Exercise 4: Nautilus Shoulder press machine
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 12 reps
Set 3 - 180 lbs for 8 reps, immediately followed by 120lbs for 8 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

The workout took about 50 mins, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max & water & 1 tspn of coconut oil
Meal 2 - 2 scoops Finaflex Whey Max & water(post-workout)
Meal 3 - 8 oz. Grilled Chicken with 2 cups green beans
Meal 4 - 2 scoops Finaflex Whey Max & water
Meal 5 - 12 egg whites, no yolks with 1 can of spniach
Meal 6 - 2 scoops Finaflex Whey Max & water
Meal 7 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 73: 10-13-2010

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 12 reps
Set 4 - Bodyweight close grip (underhand) pull-ups for 10 reps
Set 5 - 2 Bodyweight wide grip (overhand) pull-ups for 9 reps
Set 6 - Bodyweight close grip (underhand) pull-ups for 8 reps
Set 7 - 200 lbs (wide grip) for 11 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 11 reps
Set 3 - 3 plates for 10 reps
Exercise 4: Dumbbell rows
Set 1 - 100lb dumbell for 10 reps each arm
Set 2 - 110lb dumbell for 10 reps each arm
Set 3 - 115lb 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 - 140 lbs for 10 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 & 1 tspn of coconut oil
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 8oz grilled chicken with 2 cups broccoli
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw spinach
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

[ScottyDoc]

Day 74: 10-14-2010

Today I worked my chest.
Exercise 1: Incline cable Pec flys (using incline bench)
Set 1 - 30 lbs each side for 17 reps
Set 2 - 35 lbs each side for 15 reps
Set 3 - 35 lbs each side for 13 reps
Set 4 - 30 lbs each side for 15 reps
Exercise 2: 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 13 reps
Exercise 3: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 11 reps
Set 3 - 120 lbs for 10 reps
Set 4 - 100 lbs for 15 reps
Exercise 4: 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 5: 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

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

* Today is carb day, completing my 2nd carb-cycle *
Diet:
Meal - 1 - 2 scoops WheyMax protein powder & water & 1 cup oatmeal (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 - Oh Yeah Protein Bar
Meal - 5 - 8oz. Grilled Chicken with 2 cups of steamed broccoli
Meal - 6 - Oh Yeah Protein Bar
Meal - 7 - 2 scoops FinaFlex WheyMax protein powder & water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 75: 10-15-2010

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 15 reps (toes in)
Set 4 - 210 lbs for 15 reps (toes out)
Set 5 - 230 lbs for 12 reps (toes in)
Set 6 - 230 lbs for 12 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 76 & 77

Day 76: 10-16-2010

Today I worked my biceps, triceps, forearms
Exercise 1: 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 2: 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 3: 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 4: 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 5: 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 6: 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 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 & 2 cups steamed broccoli
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 77: 10-17-2010
Rest Day

* OK, so I discussed this with my diet-guru and he said it would not phase me in the least, that my body would plow right through it and it might even help me not lose so much mass so.......... I CHEATED MY ASS-OFF!!!

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water
Meal 3 - 3 slices of a LG fully loaded everything on it Mellow Mushroom Pizza
Meal 4 - 1 Mr. GoodBar (Hersheys)
Meal 5 - 1 Lg Strawberry Milkshake & fried ice cream from Frontera Mexican Restraunt
Meal 6 - 1 Bag of Red Hot Blues (spicy blue corn chips) with 1lb of shredded mozzarella cheese melted on top in layers in the oven (OH-so-good)
Meal 7 - a whole pre-made package of snickerdoodle cookies, I baked and at them all!!!!

All through the day completed 1.0 gallons water - I had full intentions of drinking all 2 gallons but with all that food, my stomach was killing me and I could not get it in, LOL!!! Look above and you can see about when I spoke with my diet-guru, once he said it wouldn’t hurt me.... it was on, LOL!

[ScottyDoc]

Day 78: 10-18-2010

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 - 2 plates on each side for 20 reps
Set 2 - 4 plates on each side for 20 reps
Set 3 - 6 plates on each side for 20 reps
Set 4 - 8 plates on each side for 15 reps
Set 5 - 10 plates on each side for 10 reps
Set 6 - 12 plates on each side for 10 reps
Set 7 - 13 plates on each side for 10 reps
Set 8 - 13 plates on each side for 10 reps
Set 9 - 13 plates on each side for 10 reps
Set 10 - 10 plates on each side for 10 reps
Set 11 - 10 plates on each side for 10 reps

The workout took about 45 mins. No cardio!

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
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 WheyMax 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: 10-19-2010 (End of week 11)

11th & 12th week’s weight / measurements / stats update (comparison)

11th week Stats: 12th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 213 lbs Bodyweight - 213 lbs
Lean Body Mass - 196.0 lbs Lean Body Mass - 200.0 lbs
Fat Mass - 17.0 lbs Fat Mass - 13.0 lbs
Body Fat % - 7.8% Body Fat % - 6.3%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 15.3 in. Neck - 15.5 in.
Shoulders - 52.0 in. Shoulders - 52.0 in.
Chest - 44.0 in. Chest - 44.8 in.
Abdomen - 36.0 in. Abdomen - 36.0 in.
Waist - 35.8 in. Waist - 35.0 in.
Hips - 41.8 in. Hips - 41.0 in.
Bicep (R) - 14.5 Bicep (R) - 14.25
Thigh (R) - 23.0 Thigh (R) - 22.25
Calfs (R) - 16.0 Calfs (R) - 16.0

OK, so I guess this cheating my ass off I did two days ago, did me ok after all, I must admit, it sure was awesome when I was gorging it all in, but after and all the next day I was like.... OH-Man, what did I do, well diet-guru was right!!!
Also, just wanted it to be noted that in order to get back into my normal carb-cycle mode, I will have to do 4 days of no carbs and a day of carbs in order for my carb day to fall on the day off Halloween costume contest like it should, I will also be only eating protein shakes for all 7 meals during those 4 days to guarantee I not taking in any unnecessary calories, carbs or fats. It is getting to the wire and my diet-guru is making me take my shirt off and checking me out every single day and telling me what to eat/what to add to my diet, so if any of this stuff from what I am saying begins to change, it is because I am listening to what he says on a day to day basis, & starting next week he is going to do the same with my workouts & cardio routines as well, so we shall see, coming to the end here guys, he still thinks I can make it to below 5% body and I’m giving it my all, balls to the wall.... All or nothing!!!!

[ScottyDoc]

Day 79: 10-19-2010

Today I worked my shoulder.
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 - 40 lbs for 20 reps
Set 2 - 50 lbs for 20 reps
Set 3 - 60 lbs for 15 reps
Set 4 - 70 lbs for 10 reps
Set 5 - 80 lbs for 10 reps
Set 6 - 80 lbs for 10 reps
Set 7 - 80 lbs for 12 reps (with spotter assistance/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 20 reps
Exercise 5: Nautilus Shoulder press machine
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 12 reps
Set 3 - 180 lbs for 8 reps, immediately followed by 120lbs for 8 reps.
Exercise 6: Calves on Hack Squat Machine
Set 1 - 4 plates on each side for 15 reps (toes in)
Set 2 - 4 plates on each side for 15 reps (toes out)
Set 3 - 5 plates on each side for 12 reps (toes in)
Set 4 - 5 plates on each side for 10 reps (toes out)
Set 5 - 6 plates on each side for 10 reps (toes in)
Set 6 - 6 plates on each side for 9 reps (toes out)

The workout took about 50 mins, then I did one hour of cardio (interval training) on a cross-fit elliptical machine.

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

[ScottyDoc]

Day 80: 10-20-2010

Today I worked my back muscles
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 12 reps
Set 4 - Bodyweight close grip (underhand) pull-ups for 10 reps
Set 5 - 2 Bodyweight wide grip (overhand) pull-ups for 9 reps
Set 6 - Bodyweight close grip (underhand) pull-ups for 8 reps
Set 7 - 200 lbs (wide grip) for 11 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: Nautilus (plate loaded) pull downs (wide grip)
Set 1 - 3 plates each side for 10 reps
Set 2 - 2 & quarter plates each side for 10 reps
Set 3 - 2 plates each side for 12 reps
Exercise 4: Seated Nautilus plated loaded rows (close grip)
Set 1 - 4 plates each side for 10 reps
Set 2 - 3 & a quarter plates each side for 10 reps
Set 3 - 3 plates each side for 12 reps
Exercise 5: Wide grip seated machine Rows
Set 1 - 140 lbs for 15 reps
Set 2 - 140 lbs for 13 reps
Set 3 - 140 lbs 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 - 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

[ScottyDoc]

Day 81: 10-21-2010

Today I worked my chest & Calves.
Exercise 1: Decline cable Pec flys (standing)
Set 1 - 35 lbs each side for 20 reps
Set 2 - 40 lbs each side for 20 reps
Set 3 - 45 lbs each side for 20 reps
Set 4 - 50 lbs each side for 20 reps
Exercise 2: Incline cable pec flys (standing)
Set 1 - 30 lbs on each side for 15 reps
Set 2 - 35 lbs on each side for 15 reps
Set 3 - 40 lbs on each side for 15 reps
Set 4 - 40 lbs on 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 9 reps
Set 6 - 220 lbs for 10 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 11 reps
Set 3 - 120 lbs for 10 reps
Set 4 - 100 lbs for 15 reps
Exercise 5: Incline cable Pec flys (using incline bench)
Set 1 - 30 lbs each side for 15 reps
Set 2 - 35 lbs each side for 11 reps
Set 3 - 35 lbs each side for 9 reps
Set 4 - 30 lbs each side for 12 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 - 4 plates for 12 reps

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

Diet:
Meal - 1 - 2 scoops WheyMax protein powder & water (pre-workout)
Meal - 2 - 2 scoops WheyMax protein powder & water (post-workout)
Meal - 3 - Lean Body (pre-mixed) protein drink
Meal - 4 - Syntha 6 (pre-mixed) protein drink
Meal - 5 - 2 scoops WheyMax protein powder & water
Meal - 6 - Lean Body (pre-mixed) protein drink
Meal - 7 - 2 scoops FinaFlex WheyMax protein powder & water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 82: 10-22-2010

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 Extensions
Set 1 - 190 lbs for 15 reps (toes in)
Set 2 - 190 lbs for 15 reps (toes out)
Set 3 - 210 lbs for 15 reps (toes in)
Set 4 - 210 lbs for 15 reps (toes out)
Set 5 - 230 lbs for 12 reps (toes in)
Set 6 - 230 lbs for 12 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 & 1 cup oatmeal
Meal 2 - VPX protein Rush (pre-mixed protein drink)
Meal 3 - 2 scoops Finaflex Whey Max with water & 1 cup oatmeal (post workout)
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 WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 83 & 84

Day 83: 10-23-2010

Today I worked my biceps, triceps, forearms
Exercise 1: 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 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: 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 4: 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 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: 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 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 - 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 WheyMax with water (pre-sleep)
All through the day completed 2.0 gallons water

Day 84: 10-24-2010
Rest Day

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.

[ScottyDoc]

Day 85: 10-25-2010

* Today I worked my entire body, 1 exercise per body part, 6 sets per exercise, 15 reps per set, 30 sec. rest between sets.
Exercise 1: Leg press
Set 1 - 4 plates each side for 15 reps
Set 2 - 5 plates each side for 15 reps
Set 3 - 6 plates each side for 15 reps
Set 4 - 6 plates each side for 15 reps
Set 5 - 5 plates each side for 15 reps
Set 6 - 5 plates each side for 15 reps
Exercise 2: Superset Plate loaded Lat pull downs with barbell nose breakers
Set 1 - Lats. 2 plates on each side 15 reps, nose breakers 65lbs 15 reps
Set 2 - Lats. 2 plates on each side 15 reps, nose breakers 65lbs 15 reps
Set 3 - Lats. 2 plates on each side 15 reps, nose breakers 65lbs 15 reps
Set 4 - Lats. 2 plates on each side 15 reps, nose breakers 65lbs 15 reps
Set 5 - Lats. 2 plates on each side 15 reps, nose breakers 65lbs 15 reps
Set 6 - Lats. 2 plates on each side 15 reps, nose breakers 65lbs 15 reps
Exercise 3: Superset Nautilus incline bench machine with cable curls
Set 1 - Chest. 100lbs 15 reps, biceps 40lbs 15 reps
Set 2 - Chest. 100lbs 15 reps, biceps 40lbs 15 reps
Set 3 - Chest. 120lbs 15 reps, biceps 40lbs 15 reps
Set 4 - Chest. 120lbs 15 reps, biceps 40lbs 15 reps
Set 5 - Chest. 100lbs 15 reps, biceps 35lbs 15 reps
Set 6 - Chest. 100lbs 15 reps, biceps 35lbs 15 reps
Exercise 4: Nautilus shoulder press machine
Set 1 - 80 lbs 15 reps
Set 2 - 80 lbs 15 reps
Set 3 - 80 lbs 15 reps
Set 4 - 80 lbs 15 reps
Set 5 - 80 lbs 15 reps
Set 6 - 80 lbs 15 reps
Exercise 5: Calf raises on hack squat machine
Set 1 - 3 plates on each side 15 reps (toes in)
Set 2 - 3 plates on each side 15 reps (toes out)
Set 3 - 3 plates on each side 15 reps (toes in)
Set 4 - 3 plates on each side 15 reps (toes out)
Set 5 - 3 plates on each side 15 reps (toes in)
Set 6 - 3 plates on each side 15 reps (toes out)

The workout took about 45 minutes, then I did one hour of in and out of the sauna, 15 mins in 5 mins out in pool to cool off, 10 mins in, 5 mins in pool to cool off, 10 mins in, 5 mins in pool to cool off, shower, DONE!

Diet:
Meal 1 - 8oz grilled chicken breast & 2 cups broccoli
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 3 - 8oz grilled chicken breast & 2 cups broccoli
Meal 4 - 2 cans of tuna in water & 1 can of spinach
Meal 5 - 8oz grilled chicken breast & 2 cups broccoli
Meal 6 - 2 cans of tuna in water & 1 can of spinach
All through the day completed 3.0 gallons water

[ScottyDoc]

Day 86: 10-26-2010

Today I only did 1 hr of cardio, (interval training) on the elliptical machine.

Diet:
Meal 1 - 8oz grilled chicken breast & 2 cups broccoli
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 3 - 8oz grilled chicken breast & 2 cups broccoli
Meal 4 - 2 cans of tuna in water & 1 can of spinach
Meal 5 - 8oz grilled chicken breast & 2 cups broccoli
Meal 6 - 2 cans of tuna in water & 1 can of spinach
All through the day completed 3.0 gallons water

* Tomorrow I start the diuretic 3 x’s per day (morning, mid-day, pre-sleep). I will also switch my water over to distilled, so 3 gallons of distilled water (distilled water helps to draw the salt out of the body even more drastically, helping with the water depletion process). Water intake ends Friday at 5pm until show is over, Friday starts my carbing up process, will keep all that recorded in my diet. Also, starting tomorrow / Wednesday night and continuing through Friday night, I will take an extremely hot epson salt bath for 15 mins, then right after drying off, apply preparation H to my different lagging (water holding) body parts / areas and then wrapping them in plastic wrap until the following morning. This helps to draw remaining subcutaneous water out as well as tighten up the skin! Also, on a final update note, I will not be posting measurements or pictures until Friday, the day before the event, which will be my final measurements and pictures!

[ScottyDoc]

Day 87: 10-27-2010

* Today I worked my upper body, 1 exercise per body part, 4 sets per exercise, 15 reps per set, NO rest between sets.
Exercise 1: Superset lateral delt raises with rear delt raises
Set 1 - 20 lb dumbbell each side for 15 reps (lateral)
Set 2 - 20 lb dumbbell each side for 15 reps (rear)
Set 3 - 20 lb dumbbell each side for 15 reps (lateral)
Set 4 - 20 lb dumbbell each side for 15 reps (rear)
Set 5 - 20 lb dumbbell each side for 15 reps (lateral)
Set 6 - 20 lb dumbbell each side for 15 reps (rear)
Set 7 - 20 lb dumbbell each side for 15 reps (lateral)
Set 8 - 25 lb dumbbell each side for 15 reps (rear)
Exercise 2: Superset Incline Cable Pec flys with T-Bar rows (wide grip)
Set 1 - 30 lbs each side for 15 reps (incline pec flies)
Set 2 - Lats. 2 plates for 15 reps
Set 3 - 30 lbs each side for 15 reps (incline pec flies)
Set 4 - Lats. 2 plates for 15 reps
Set 5 - 30 lbs each side for 15 reps (incline pec flies)
Set 6 - Lats. 2 plates for 15 reps
Set 7 - 30 lbs each side for 15 reps (incline pec flies)
Set 8 - Lats. 2 plates for 15 reps
Exercise 3: Superset plate loaded preacher curls & cable tricep presses with rope
Set 1 - Curls 1 plate & a quarter for 15 reps
Set 2 - Tricep press 65 lbs for 15 reps
Set 3 - Curls 1 plate & a quarter for 15 reps
Set 4 - Tricep press 65 lbs for 15 reps
Set 5 - Curls 1 plate & a quarter for 15 reps
Set 6 - Tricep press 65 lbs for 15 reps
Set 7 - Curls 1 plate & a quarter for 15 reps
Set 8 - Tricep press 65 lbs for 15 reps

The workout took 35 mins and it was insane fast and tiring, but the pump was F**king incredible! No Cardio... No Sauna!

Diet:
Meal 1 - 8oz grilled chicken breast & 2 cups broccoli
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 3 - 8oz grilled chicken breast & 2 cups broccoli
Meal 4 - 2 cans of tuna in water & 1 can of spinach
Meal 5 - 8oz grilled chicken breast & 2 cups broccoli
Meal 6 - 2 cans of tuna in water & 1 can of spinach
All through the day completed 3.0 gallons distilled water

Here are some picts I took right before I took the shears and shaved my whole body... head to toe!

[ScottyDoc]

Day 88: 10-28-2010

Today I am instructed to do nothing physical... REST!

Diet:
Meal 1 - 8oz grilled chicken breast & 2 cups broccoli
Meal 2 - 2 cans of tuna in water & 1 can of spinach
Meal 3 - 8oz grilled chicken breast & 2 cups broccoli
Meal 4 - 2 cans of tuna in water & 1 can of spinach
Meal 5 - 8oz grilled chicken breast & 2 cups broccoli
Meal 6 - 2 cans of tuna in water & 1 can of spinach
All through the day completed 3.0 gallons distilled water

* Tomorrow I will begin carbing up slowly & will do another upper-body blast like I did yesterday/Wednesday, just different exercises of course! I’m in the home stretch! Oh & they don’t really allow photographs to be taken at the gym I work out at, but I’m going to sneak a camera in anyway and after my pump-up workout, I’ll get a buddy to snap off some shots, I feel & look like a totally different person when I’m pumped, it’s crazy how vascular I get!!! Also, tomorrow is when I meet with my trainer to take my final body fat and measurements, so I’ll be posting that as well!

[ScottyDoc]

Day 89: 10-29-2010

* Today I worked my entire body, 1 exercise per body part, 4 sets per exercise, 15 reps per set, NO rest between sets.
Exercise 1: Leg extensions
Set 1 - 205 lbs for 15 reps
Set 2 - 195 lbs for 15 reps
Set 3 - 175 lbs for 15 reps
Set 4 - 175 lbs for 15 reps
Exercise 2: Leg curls
Set 1 - 80 lbs for 15 reps
Set 2 - 80 lbs for 15 reps
Set 3 - 80 lbs for 15 reps
Set 4 - 80 lbs for 15 reps
Exercise 3: Superset cable lateral & rear delts
Set 1 - 25 lbs each side for 15 reps (rear), 20 lbs each side for 15 reps (lateral)
Set 2 - 25 lbs each side for 15 reps (rear), 20 lbs each side for 15 reps (lateral)
Set 3 - 25 lbs each side for 15 reps (rear), 20 lbs each side for 15 reps (lateral)
Set 4 - 25 lbs each side for 15 reps (rear), 20 lbs each side for 15 reps (lateral)
Exercise 4: Nautilus flat bench
Set 1 - Chest. 100lbs 15 reps
Set 2 - Chest. 100lbs 15 reps
Set 3 - Chest. 100lbs 15 reps
Set 4 - Chest. 100lbs 15 reps
Exercise 5: Nautilus row machine
Set 1 - 100 lbs 15 reps (wide grip)
Set 2 - 125 lbs 15 reps (close grip)
Set 3 - 100 lbs 15 reps (wide grip)
Set 4 - 125 lbs 15 reps (close grip)
Exercise 6: Calf raises on hack squat machine
Set 1 - 3 plates on each side 15 reps (toes in)
Set 2 - 3 plates on each side 15 reps (toes out)
Set 3 - 3 plates on each side 15 reps (toes in)
Set 4 - 3 plates on each side 15 reps (toes out)
Set 5 - 3 plates on each side 15 reps (toes in)
Set 6 - 3 plates on each side 15 reps (toes out)
Exercise 7: Superset single arm cable bicep curls & tricep extensions
Set 1 - 30 lbs curls 15 reps each arm, 40 lbs extensions 15 reps each arm
Set 2 - 30 lbs curls 15 reps each arm, 40 lbs extensions 15 reps each arm
Set 3 - 30 lbs curls 15 reps each arm, 40 lbs extensions 15 reps each arm
Set 4 - 30 lbs curls 15 reps each arm, 40 lbs extensions 15 reps each arm

The workout took about 45 minutes, No cardio, No Sauna...DONE!

OK, so today I am starting to carb up! Sorry no post-workout pumped up picts, they would not let me take picts in the gym, they are very strict...don’t ask me why, because I have no idea! I guess you guys will just have to wait and see my final picts with me all painted up as VENOM!!!

Diet:
Meal 1 - 8oz grilled chicken breast & 2 cups broccoli & 1 apple
Meal 2 - 2 cans of tuna in water & 1 can of spinach & 1 apple
Meal 3 - 8oz grilled chicken breast & 2 cups broccoli & 8oz. sweet potato
Meal 4 - 2 cans of tuna in water & 1 can of spinach & 8oz. sweet potato
Meal 5 - 8oz grilled chicken breast & 2 cups broccoli & 8oz. sweet potato
Meal 6 - 2 cans of tuna in water & 1 can of spinach
All through the day completed 2.0 gallons distilled water (No water after 5pm)

[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: 10-29-2010 (End of week 12...FINAL)

FINAL... weight / measurements / stats update (comparison)

12th week Stats: 13th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 213 lbs Bodyweight - 206 lbs
Lean Body Mass - 200.0 lbs Lean Body Mass - 195.0 lbs
Fat Mass - 13.0 lbs Fat Mass - 11.0 lbs
Body Fat % - 6.3% Body Fat % - 5.3%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 15.5 in. Neck - 15.8 in.
Shoulders - 52.0 in. Shoulders - 51.5 in.
Chest - 44.8 in. Chest - 44.0 in.
Abdomen - 36.0 in. Abdomen - 35.5 in.
Waist - 35.0 in. Waist - 34.5 in.
Hips - 41.0 in. Hips - 40.8 in.
Bicep (R) - 14.25 Bicep (R) - 14.5
Thigh (R) - 22.25 Thigh (R) - 23.0
Calfs (R) - 16.0 Calfs (R) - 16.0

OK, so these are my final measurements. I wanted to get below 5% body fat and I would say I came damn close. According to my trainer/diet guru, I will definitely be below 5% by tomorrow night since I am cutting my water out by 5pm today and have started carbing up. The way he put it is all the carbs I am taking in will rush into the flat carb depleted muscles, making me bigger, skin tighter, leaner and more vascular... sounds good to me! But, for accuracy and argument’s sake, I am sticking with the above measurements because I won’t have the time, energy, nor the means to go get re-measured right before I go to the contest and believe me, tomorrow night when that contest is over, my wife and I are going straight to this diner right around the corner from the Halloween costume contest and I am PIGGING OUT!!! So, it isn’t like I can go get measured the next morning either. So, this has been a great run, incredible journey, hope it helps some of you out there. I am nothing special, anyone can do what I did with hard work and dedication!

[Dukkit]

Edit...

I just realized this was a 3 page log

I posted only thinking it was 1.

So now...

DAMN DUDE!! HUGE HUGE props to you.
You did an awesome job of keeping the log, of cutting, and just overall kicking ass!!

[ScottyDoc]

Day 90: 10-30-2010

This is the day of the show and I will be so busy, I won’t have time to post it if I don’t post it ahead of time...Today I am instructed to do nothing physical... REST!

Diet:
Meal 1 - 3 whole eggs & 3oz grilled chicken breast & 2 cups broccoli & 8oz. sweet potato
Meal 2 - 3 whole eggs & 3oz grilled chicken breast & 2 cups broccoli & 8oz. sweet potato
Meal 3 - 2 microwaved honey buns
Meal 4 - 3 whole eggs & 3oz grilled chicken breast & 2 cups broccoli & 8oz. sweet potato
Meal 5 - 3 whole eggs & 3oz grilled chicken breast & 2 cups broccoli & 8oz. sweet potato
Meal 6 - 2 microwaved honey buns (pre-contest)

NO WATER...I have been instructed to take 24oz. of distilled water and mix 2 servings of a pre-workout (N.O. Ignite) & 2 servings of a post workout (Extend) and I can sip on half of it all throughout the day and chug the last 12oz. right before I leave for the costume contest.

* Well...I probably won’t post again until Monday, when I do, hopefully I will have the pictures, all depends on my good buddy who is going with me, he is a part-time photographer and is going to be snapping off pictures of me and other contestants all night long, so the pictures should be awesome, just don’t know exactly how long it will take to get them emailed to me or on a CD. Wish me luck, the top prize is the same as it was when I won 2yrs ago as the “Silver Surfer” $1,500.00!!!! Big Money... Big Money... No Whammies...!!!

[ScottyDoc]

Ok... so I didn't win the Halloween Costume Contest, but the costume came out great, I think I looked amazing and I sure turned a few heads... Yes Ladies...Yes!!!

[Dukkit]

Costume looks badass

Hope you enjoyed pigging out after the show!!

[Sicko]

I sat here with my fingers over the keyboard trying to figure out the best way to put it..
FVKING AWESOME JOB!!!!! I guess sums it up.
was the costume really the inspiration for your body transformation?

[ScottyDoc]

I sat here with my fingers over the keyboard trying to figure out the best way to put it..
FVKING AWESOME JOB!!!!! I guess sums it up.
was the costume really the inspiration for your body transformation?

Sorry about how long it has taken me to get back to you, I am now a REP for the company that sponsored me with all the Supps for free to do this log, and they do not allow me to REP on this forum, that's why I haven't been on in a while. But, to answer your question, yes it was a huge part of why I did it, I did it two years ago and had much better results with the costume. Something about the flat black, no shine, didn't show how lean I was, 2yrs ago I went all silver "Silver Surfer" & it was truly BAD-A$$!

[system admin]

Old post, but GREAT Job!

We will be having our own contests here soon!