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.

Supplements:
Weeks 1 - 6 using Finaflex 1-Andro (2 capsules twice per day for 6 wks)
Weeks 1 - 12 using Finaflex PCT Revolutions (2 capsules per day for 12 wks)
Weeks 1 - 12 using Finaflex’s ALC+CLA (2 pills three times per day for 6 wks)
Weeks 1 - 12 using Finaflex Whey Max (2 scoops three times per day for 12 wks)
Weeks 7 - 12 using Finaflex’s Epi-P (1 capsules twice per day for 6 wks)
Weeks 7 - 12 using Finaflex’s Pro Xanthine 500-XT (1 capsule twice per day for 6 wks)
Weeks 7 - 12 using Finaflex’s N.O. Ignite (1-2 scoops per day pre workout)

My diet pretty much stays the same day to day (6 meals per day), I personally find it easier that way and it allows me to cook/prepare my meals way in advance. I will be posting daily on my diet, muscles worked, exercises performed & cardiovascular exercises and times, as well as explain any change in above mentioned supplementation &/or dosages if necessary. I will give weekly progress reports, which will include pictures & below measurements:

Starting Stats:
Height - 74 in.
Bodyweight - 237 lbs
Lean Body Mass - 194.6 lbs
Fat Mass - 42.4 lbs
Body Fat % - 17.9%

Measurements: (taken non-flexed)
Neck - 16.5 in.
Shoulders - 55.5 in.
Chest - 46.8 in.
Abdomen - 42.5 in.
Waist - 40 in.
Hips - 43.5 in.
Bicep (R) - 15
Thigh (R) - 22.75
Calfs (R) - 16.1

My goal is not to gain weight, but to maintain as much of the above measured (194.6 lbs) of lean body mass as possible while shedding as much the above measured (42.4 lbs) of fat as humanly possible. Diet & exercise alone will get me down to my desired bodyfat (4-5% BF), but if in doing so I lose a lot of muscle mass then my efforts will be in vain. Therefore, I am basing the success / failure of this trial on the end result of my lean body mass in proportion to my loss of body fat (ie. the more body fat I lose without sacrificing muscle the more successful & vice versa).

[ScottyDoc]

Day 1: 08-02-2010

Today I worked my shoulders, trapezius, & gastroc muscles.
Exercise 1: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 30 lbs for 25 reps
Set 2 - 40 lbs for 25 reps
Set 3 - 50 lbs for 20 reps
Set 4 - 60 lbs for 15 reps
Set 5 - 70 lbs for 12 reps
Set 6 - 80 lbs for 10 reps, immediately followed by 60 lbs for 10 reps, immediately followed by 40 lbs for 13 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 - 120 lbs for 20 reps
Set 2 - 120 lbs for 18 reps
Set 3 - 100 lbs for 21 reps
Exercise 4: Cable lateral delts (crossover)
Set 1 - 20 lbs for 20 reps
Set 2 - 20 lbs for 17 reps
Set 3 - 20 lbs for 15 reps
Exercise 5: Cable rear delts (crossover)
Set 1 - 40 lbs for 20 reps
Set 2 - 45 lbs for 18 reps
Set 3 - 45 lbs for 17 reps
Exercise 6: db trap raises (up & back, one motion, not a roll)
Set 1 - 75 lbs for 20 reps
Set 2 - 85 lbs for 20 reps
Set 3 - 100 lbs for 17 reps
Set 4 - 90 lbs for 18 reps
Exercise 7: Calf raises
Set 1 - 150 lbs for 10 reps R calf, 10 reps L calf, another 10 reps R calf, another 10 reps L calf, then immediately 250 for 10 reps both calves.
Set 2 - 150 lbs for 10 reps R calf, 10 reps L calf, another 9 reps R calf, another 9 reps L calf, then immediately 250 for 8 reps both calves.
Set 3 - 130 lbs for 10 reps R calf, 10 reps L calf, another 10 reps R calf, another 10 reps L calf, then immediately 250 for 8 reps both calves.
Set 4 - 130 lbs for 10 reps R calf, 10 reps L calf, another 8 reps R calf, another 8 reps L calf, then immediately 250 for 8 reps both calves.

The workout took about 1 hour & 15 mins, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.
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 raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
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 2.5 gallons water

[...aydn...]

oh god!

[ScottyDoc]

oh god!

Is that a good or bad "oh god!"???

[ScottyDoc]

Day 2: 08-03-2010

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 - 2 plates each side for 25 reps
Set 2 - 4 plates each side for 20 reps
Set 3 - 6 plates each side for 20 reps
Set 4 - 8 plates each side for 15 reps
Set 5 - 10 plates each side for 12 reps
Set 6 - 11 plates each side for 10 reps
Set 7 - 12 plates each side for 10 reps
Set 8 - 12 plates each side for 10 reps
* Will go up a plate next week *
Exercise 4: Escalator style stair stepper
10 minutes @ level 5 / 20 (slow) but skipping every other step (long, tall, slow strides)

The workout took about 45 mins, not including the 10 mins on the Stepper as described above.

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 raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw spinach (w/lemon juice)
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 gallons water

[ScottyDoc]

Day 3: 08-04-2010

Today I worked my back, & gastroc muscles.
Exercise 1: Lat pull downs (wide grip)
Set 1 - 100 lbs for 20 reps
Set 2 - 130 lbs for 20 reps
Set 3 - 160 lbs for 15 reps
Set 4 - 190 lbs for 12 reps
Set 5 - 210 lbs for 10 reps
Set 6 - 230 lbs for 6 reps, immediately followed by 190 lbs for 13 reps (failure)
Exercise 2: Lat pull downs (close grip)
Set 1 - 130 lbs for 15 reps (5 each side, then 5 straight down to center)
Set 2 - 130 lbs for 15 reps (5 each side, then 5 straight down to center)
Set 3 - 130 lbs for 9 reps (3 each side, then 3 straight down to center) Immediately superset with 100 lbs for 9 reps (3 each side, then 3 straight down to center)
Exercise 3: Nautilus Lat Pull down (plate loaded)
Set 1 - 3 plates on each side for 8 reps
Set 2 - 2 plates & a quarter on each side for 12 reps
Set 3 - 2 plates & a quarter on each side for 10 reps
Exercise 4: Nautilus Seated close grip row (plate loaded)
Set 1 - 4 plates for 10 reps
Set 2 - 4 plates for 8 reps
Set 3 - 4 plates for 6 reps Immediately superset with 3 plates each side for 5 reps
Exercise 5: Nautilus (extremely wide grip / high seated rows)
Set 1 - 120 lbs for 12 reps
Set 2 - 120 lbs for 10 reps
Set 3 - 100 lbs for 15 reps
Exercise 7: Calf raises (on hack squat machine)
Set 1 - 3 plates on each side for 30 reps (toes in)
Set 2 - 3 plates on each side for 30 reps (toes out)
Set 3 - 4 plates on each side for 20 reps (toes in)
Set 4 - 4 plates on each side for 18 reps (toes out)
Set 5 - 4 plates on each side for 10 reps, then 3 plates on each side for 15 reps, then 2 plates on each side for 10 reps (failure) (toes straight)

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.
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 raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
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 2.5 gallons water

[ScottyDoc]

Day 4: 08-05-2010

Today I worked my chest.
Exercise 1: Incline Nautilus Chest press
Set 1 - 100 lbs for 20 reps
Set 2 - 140 lbs for 15 reps
Set 3 - 180 lbs for 12 reps
Set 4 - 200 lbs for 10 reps
Set 5 - 220 lbs for 8 reps
Set 6 - 220 lbs for 6 reps, immediately followed by 180 lbs for 6 reps, immediately followed by 100 for 11 reps (failure)
Exercise 2: Incline cable Pec flys
Set 1 - 35 lbs each side for 20 reps
Set 2 - 45 lbs each side for 15 reps
Set 3 - 50 lbs each side for 13 reps
Exercise 3: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 140 lbs for 10 reps
Exercise 4: Decline cable Pec flys
Set 1 - 35 lbs each side for 15 reps
Set 2 - 45 lbs each side for 12 reps
Set 3 - 50 lbs each side for 10 reps


The workout took about 45 minutes, then I did one hour of cardio (interval training) on a tread mill. I did 2 mins @ level 15 incline & 4.5 mph, then 2 mins of level 10 incline @ 3.5 mph and so on for the full 60 minutes.
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 raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna in water & salad 2 cups raw spinach, 1 cup raw brocoli, 2 cups romaine lettuce, topped with 1/4 cup of lemon juice & 4 Table spoons extra virgin olive oil.
Meal 5 - skipped / missed
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 5: 08-06-2010

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 - 130 lbs for 6 reps, immediately followed by 95 lbs for 5 reps, immediately followed by 65 lbs for 7 reps (failure)
Exercise 2: 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, immediately followed by 10 reps with 85 lbs (failure)
Exercise 3: Superset Hammer Cable rope curls with Tricep Cable rope presses
Set 1 - 65 lbs for 15 rep (curls), immediately followed by 85 lbs for 12 reps (presses)
Set 2 - 65 lbs for 12 rep (curls), immediately followed by 85 lbs for 10 reps (presses)
Set 3 - 65 lbs for 9 rep (curls), immediately followed by 85 lbs for 9 reps (presses)
Exercise 4: Superset Single arm cable bicep curls with Single arm Cable tricep extensions
Set 1 - 40 lbs each arm curls for 15 reps, immediately followed by 30 lbs extensions for 15 reps
Set 2 - 40 lbs each arm curls for 11 reps, immediately followed by 30 lbs extensions for 12 reps
Set 3 - 40 lbs each arm curls for 10 reps, immediately followed by 30 lbs extensions for 10 reps
Exercise 5: 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 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. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.
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 & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
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 2.5 gallons water

[ScottyDoc]

Day 6: 08-07-2010

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 - 80 lbs each leg for 15 reps
Set 2 - 100 lbs each leg for 15 reps
Set 3 - 100 lbs each leg for 12 reps
Set 4 - 100 lbs each leg for 10 reps, immediately followed by 70 lbs each leg for 15 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 - 150 lbs for 12 reps (toes in)
Set 4 - 150 lbs for 12 reps (toes out)
Set 5 - 130 lbs for 15 reps (toes in)
Set 6 - 130 lbs for 15 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 12 reps
Set 3 - 190 lbs each leg for 12 reps

The workout took about 40 minutes, then I did one hour of cardio (interval training) on a tread mill. I did 2 mins @ level 15 incline & 4.5 mph, then 2 mins of level 10 incline @ 4.0 mph and so on for the full 60 minutes.

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 raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw spinach (w/lemon juice)
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 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: 08-09-2010 (End of week 1)

2nd week’s weight / measurements / stats update

2nd week Stats:
Height - 74 in.
Bodyweight - 234 lbs
Lean Body Mass - 198.4 lbs
Fat Mass - 35.6 lbs
Body Fat % - 15.2%

Measurements: (taken non-flexed)
Neck - 16.0 in.
Shoulders - 53.0 in.
Chest - 45.8 in.
Abdomen - 41.0 in.
Waist - 38.8 in.
Hips - 43.5 in.
Bicep (R) - 15
Thigh (R) - 23.5
Calfs (R) - 16.25

OK, so according to the above statistics, in 1 wk (7 days), I lost 3 lbs of bodyweight, increased my lean body mass by 3.8 lbs, and lowered my fat mass by 6.4 lbs. Although I am extremely pleased with these results, I am not expecting this trend to continue, it is too early in the game to make any assumptions. I personally believe fat was lost and some water weight was moved around (due to supplementation) and re-distributed. The technique used to test me is a computerized generated formula utilizing height, weight, a 7 point caliper measurements, & the above listed tape measurements of the body, therefore there is no precise way to determine water weight & its distribution. I am very confident though that this method of testing is accurate (meaning it will accurately give measurements taken week to week, as in consistent) in order to effectively gauge my progress. Oh, and I am and will continue to be tested by the same trainer, again consistency (Sorry I forgot to mention all that in my very first / initial post as it is important information). Next we have my body measurements where I lost 0.5 inches in my neck, lost 2.5 inches in my shoulders, lost 1.0 inches in my chest, lost 1.5 inches in my abdomen, lost 1.25 inches in my waist, lost 0.0 inches in my hips, gained 0.75 inches in my thigh, and gained 0.15 inches in my calves.

[ScottyDoc]

Day 7: Day Off / Rest

Day 8: 08-09-2010

Today I worked my shoulders, trapezius, & gastroc muscles.
First off I skipped my traps this week, I plan on only working them every other week as they are one of my stronger body parts and have a negative tendency to over shadow my delts. Next, I began today’s workout with 10 minutes (upper body / shoulder warm up) on a torso cycle (upper body cycle commonly used by those stuck in a wheelchair or who cannot perform cardio using their legs)

Exercise 1: Nautilus Shoulder press machine (1st 2 sets = warm-up)
Set 1 - 80 lbs for 20 reps
Set 2 - 100 lbs for 20 reps
Set 3 - 120 lbs for 17 reps
Set 4 - 140 lbs for 12 reps
Set 5 - 160 lbs for 9 reps
Set 6 - 160 lbs for 6 reps, immediately followed by 120 lbs for 10 reps (failure)
Exercise 2: Superset lateral cable rear deltoid flies/raises with wide grip (rope) cable pulls to nose for rear delts.
Set 1 - 20 lbs for 20 reps lateral superset with 55 lbs for 15 reps rear
Set 2 - 20 lbs for 17 reps lateral superset with 55 lbs for 15 reps rear
Set 3 - 20 lbs for 16 reps lateral superset with 55 lbs for 13 reps rear
Set 4 - 20 lbs for 13 reps lateral superset with 55 lbs for 12 reps rear
Exercise 3: Db Shoulder presses
Set 1 - 40 lbs each hand for 15 reps
Set 2 - 60 lbs each hand for 12 reps
Set 3 - 60 lbs each hand for 10 reps
Set 4 - 60 lbs each hand for 9 reps, immediately followed by 40 lbs each hand for 10 reps
Exercise 4: Cable rear delts (crossover) superset with lateral delt raises with bands (not sure of the poundage on those things, but I used the red band)
Set 1 - 20 lbs each side for 20 reps rear delt, red band for 17 reps lateral delts
Set 2 - red band for 21 reps lateral delts, 25 lbs each side for 15 reps rear delts
Set 3 - 25 lbs each side for 18 reps rear delt, red band for 13 reps lateral delts
Set 4 - red band for 17 reps lateral delts, 25 lbs each side for 14 reps rear delts
Exercise 5: Calf raises (on hack squat machine)
Set 1 - 2 plates on each side for 20 reps (toes in) & 20 reps (toes out)
Set 2 - 3 plates on each side for 15 reps (toes out) & 12 reps (toes in)
Set 3 - 4 plates on each side for 12 reps (toes in) & 9 reps (toes out)
Set 4 - 4 plates on each side for 10 reps (toes out) & 7 reps (toes in)
Set 5 - 5 plates on each side for 13 reps (toes straight)

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.
Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max & 3/4 cup oatmeal (post workout)
Meal 3 - 6 oz. Lean London Broil with 1 cups green beans
Meal 4 - 2 cans of light tuna in water & 1.5 cups 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 2.5+ gallons water

[ScottyDoc]

Day 9: 08-10-2010

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: Precor Squat Machine
Set 1 - 2 plates each side for 20 reps
Set 2 - 4 plates each side for 15 reps
Set 3 - 6 plates each side for 12 reps
Set 4 - 8 plates each side for 10 reps
Set 5 - 9 plates each side for 10 reps
Exercise 4: Leg Press
Set 1 - 8 plates each side for 15 reps
Set 2 - 9 plates each side for 12 reps
Set 3 - 10 plates each side for 15 reps (The 1st 10 unassisted, last 5 self assisted with hands on my knees to failure)
Exercise 5: Escalator style stair stepper
15 minutes @ level 5 / 20 (slow) but skipping every other step (long, tall, slow strides)
* Shoulder has been hurting, so I did 10 minutes on the Torso cycle to loosen it up *

The workout took about 40 mins, not including the 10 mins on the Stepper & 10 mins on the torso cycle as described above.

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. Chicken breast with 1.5 cups green beans
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 2 cans of light tuna in water & 1.5 cup green beans
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 gallons water

[ScottyDoc]

Day 10: 08-011-2010

Today and tomorrow I am working my biceps and triceps into my back and chest workout so I can do light legs on Friday and have Saturday free to go Kayaking. Also, I began my workout with 10 mins on the Torso cycle again to warm up my shoulders and upper body.

Today I worked my back, biceps & gastroc muscles.
Exercise 1: Lat pull downs (wide grip)
Set 1 - 100 lbs for 20 reps
Set 2 - 120 lbs for 20 reps
Set 3 - 140 lbs for 20 reps
Set 4 - 160 lbs for 15 reps
Set 5 - 200 lbs for 10 reps
Set 6 - 240 lbs for 6 reps, immediately followed by 180 lbs for 11 reps (failure)
Exercise 2: Nautilus (extremely wide grip / high seated rows)
Set 1 - 140 lbs for 15 reps
Set 2 - 140 lbs for 15 reps
Set 3 - 140 lbs for 15 reps
Exercise 3: Nautilus Seated close grip row (plate loaded)
Set 1 - 3 plates for 15 reps
Set 2 - 4 plates for 10 reps
Set 3 - 3 plates for 15 reps
Exercise 4: Nautilus Lat Pull down (plate loaded)
Set 1 - 3 plates on each side for 8 reps
Set 2 - 2 plates & a quarter on each side for 12 reps
Set 3 - 2 plates & a quarter on each side for 10 reps
Exercise 5: Lat pull downs (close grip)
Set 1 - 130 lbs for 10 reps (5 each side, then 5 straight down to center)
Set 2 - 130 lbs for 10 reps (5 each side, then 5 straight down to center)
Set 3 - 130 lbs for 10 reps (5 each side, then 3 straight down to center)
Exercise 6: Preacher curl machine
Set 1 - 110 lbs for 12 reps
Set 2 - 110 lbs for 10 reps
Set 3 - 110 lbs for 10 reps
Set 4 - 110 lbs for 8 reps
Exercise 7: Db Hammer curls
Set 1 - 35 lbs each arm for 10 reps
Set 2 - 30 lbs each arm for 10 reps
Set 3 - 30 lbs each arm for 8 reps immediately followed by 20 lbs for 10 reps each arm
Exercise 8: Single arm cable bicep curls
Set 1 - 40 lbs each arm for 12 reps
Set 2 - 35 lbs each arm for 10 reps
Set 3 - 30 lbs each arm for 10 reps
Exercise 7: Calf raises (on calf machine)
Set 1 - 170 lbs for 10 reps (each calf at a time) x 3 no break
Set 2 - 150 lbs for 10 reps (each calf at a time) x 3 no break
Set 3 - 130 lbs for 10 reps (each calf at a time) x 3 no break

The workout took about 1 hour & 15 mins, then I did one hour of cardio (interval training) on a tread mill. I did 2 mins @ level 15 incline & 4.2 mph, then 2 mins of level 10 incline @ 4.2 mph and so on for the full 60 minutes.
Diet:
Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal
Meal 2 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal (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 cup raw brocoli
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 2.5 gallons water

[ScottyDoc]

Day 11: 08-12-2010

Today I am working my biceps, forearms, & chest, so I can do light legs on Friday and have Saturday free to go Kayaking. Also, I began my workout with 10 mins on the Torso cycle again to warm up my shoulders and upper body.

Today I worked my chest & biceps, & forearms
Exercise 1: 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 - 200 lbs for 12 reps
Set 5 - 220 lbs for 8 reps
Set 6 - 220 lbs for 8 reps, immediately followed by 180 lbs for 10 reps (failure)
Exercise 2: Incline cable Pec flys
Set 1 - 35 lbs each side for 20 reps
Set 2 - 45 lbs each side for 18 reps
Set 3 - 50 lbs each side for 15 reps
Set 4 - 50 lbs each side for 15 reps
Exercise 3: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 140 lbs for 10 reps
Set 4 - 140 lbs for 10 reps, immediately followed by 100 lbs for 9 reps (failure)
Exercise 4: Decline cable Pec flys
Set 1 - 35 lbs each side for 20 reps
Set 2 - 45 lbs each side for 15 reps
Set 3 - 45 lbs each side for 15 reps
Set 4 - 45 lbs each side for 11 reps, immediately followed by 30 lbs each side for 11 reps (failure)
Exercise 5: Preacher curl machine
Set 1 - 50 lbs for 20 reps
Set 2 - 80 lbs for 20 reps
Set 3 - 110 lbs for 12 reps
Set 4 - 130 lbs for 10 reps
Set 5 - 130 lbs for 8 reps, immediately followed by 95 lbs for 6 reps (failure)
Exercise 6: Db hammer curls
Set 1 - 35 lbs each arm for 15 reps
Set 2 - 35 lbs each arm for 15 reps
Set 3 - 35 lbs each arm for 12 reps
Set 4 - 35 lbs each arm for 10 reps, immediately followed by 25 lbs each arm for 10 reps
Exercise 7: Single arm cable bicep curls
Set 1 - 40 lbs each arm curls for 15 reps
Set 2 - 40 lbs each arm curls for 13 reps
Set 3 - 40 lbs each arm curls for 11 reps
Set 4 - 40 lbs each arm curls for 10 reps
Exercise 8: Forearms
4 sets of curling up a weight on a rope, 15 lbs, then immediately letting it down and curling it the opposite way, then immediately back again the original way, then immediately back again the reverse way (hitting both the wrist flexors & extensors)

The workout took about 1 hour & 15 minutes, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.

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 raw brocoli
Meal 4 - 2 cans of light tuna in water & 2 cups raw spinach
Meal 5 - Salad with 6 egg whites, 1 yolk, 2 cans of tuna & 4 cups of romaine lettuce
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.5 gallons water

[ScottyDoc]

Day 12: 08-13-2010

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 - 80 lbs each leg for 15 reps
Set 2 - 100 lbs each leg for 15 reps
Set 3 - 110 lbs each leg for 12 reps
Set 4 - 110 lbs each leg for 10 reps, immediately followed by 70 lbs each leg for 15 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 - 150 lbs for 15 reps (toes in)
Set 4 - 150 lbs for 15 reps (toes out)
Set 5 - 130 lbs for 15 reps (toes in)
Set 6 - 130 lbs for 15 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. I did 2 mins @ level 15 incline & 4.5 mph, then 2 mins of level 10 incline @ 4.5 mph and so on for the full 60 minutes.

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. grill chicken breast with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - Omlet with 6 egg whites, 1 yolk, 2 cans of light tuna in water & 1.5 cup raw spinach (w/lemon juice) on top of omlet
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.5 gallons water

[ScottyDoc]

Day 13: 08-14-2010

I went kayaking all day today.

Diet:

Meal 1 - 2 scoops Finaflex Whey Max & 3/4 cup oatmeal
Meal 2 - 1 Syntha-6 pre-made protein shake
Meal 3 - 1 Syntha-6 pre-made protein shake
Meal 4 - 12 oz. London Broil steak with 2 cups raw spinach
Meal 5 - 2 scoops Finaflex Whey Max (pre-sleep)

Day 14: 08-15-2010

Sunday, rest day.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 cans of light tuna in water with 1.5 cups spinach
Meal 3 - 6 egg whites / 1 yolk & 1 can tuna & 1/4 cup salsa
Meal 4 - 6 oz. Lean London Broil with 1 cups green beans
Meal 5 - 2 scoops Finaflex Whey Max with water (pre-sleep)

All through the day completed 2.0+ gallons water

[ScottyDoc]

Day 15: 08-16-2010

* I was supposed to get my body weight, fat, & other measurements today, but the trainer I always use for this was not working today, I called and scheduled an appt. to have it done tomorrow, so it will be 1 day past a week, since my last measurements. I took the pictures today, but will include them in tomorrow’s measurements post. *

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 - 5 plates each side for 20 reps
Set 3 - 6 plates each side for 15 reps
Set 4 - 8 plates each side for 12 reps
Set 5 - 10 plates each side for 10 reps
Set 6 - 12 plates each side for 10 reps
Set 7 - 13 plates each side for 10 reps
Set 8 - 13 plates each side for 8 reps
Set 9 - 13 plates each side for 8 reps
Set 10 - 10 plates each side for 16 reps (failure)
* Will go up a plate on each side again next week *

The workout took about 40 minutes.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max & 3/4 cup of oatmeal (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna in water & 1 cup green beans
Meal 5 - 6 egg whites & 1 yolk & 1 can of light tuna in water & 1.5 cup raw spinach (w/lemon juice)
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 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: 08-016-2010 (End of week 2)

2nd & 3rd week’s weight / measurements / stats update (comparison)

2nd week Stats: 3rd week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 234 lbs Bodyweight - 226 lbs
Lean Body Mass - 198.4 lbs Lean Body Mass - 193.6 lbs
Fat Mass - 35.6 lbs Fat Mass - 32.4 lbs
Body Fat % - 15.2% Body Fat % - 14.5%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 16.0 in. Neck - 16.0 in.
Shoulders - 53.0 in. Shoulders - 53.0 in.
Chest - 45.8 in. Chest - 44.5 in.
Abdomen - 41.0 in. Abdomen - 39.5 in.
Waist - 38.8 in. Waist - 38.8 in.
Hips - 43.5 in. Hips - 43.0 in.
Bicep (R) - 15 Bicep (R) - 14.5
Thigh (R) - 23.5 Thigh (R) - 23.0
Calfs (R) - 16.25 Calfs (R) - 16.25

* I am going to start doing my comparisons like this from week to week, after 6 weeks, at the half way point and at the very end I will repost and compare my results with my very 1st measurements to show total changes from the beginning. *

[ScottyDoc]

Day 16: 08-17-2010

Today I worked my shoulders, & gastroc muscles.

Exercise 1: Superset lateral with rear deltoid flies/raises
Set 1 - 20 lbs for 15 reps lateral superset with 25 lbs for 15 reps rear
Set 2 - 25 lbs for 20 reps rear superset with 20 lbs for 10 lateral
Set 3 - 20 lbs for 15 reps lateral superset with 25 lbs for 15 rear
Set 4 - 25 lbs for 15 reps rear superset with 20 lbs for 10 lateral
Exercise 2: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 35 lbs for 20 reps
Set 2 - 45 lbs for 15 reps
Set 3 - 55 lbs for 15 reps
Set 4 - 65 lbs for 12 reps
Set 5 - 75 lbs for 10 reps
Set 6 - 75 lbs for 10 reps
Set 7 - 75 lbs for 9 reps
Exercise 4: Cable lateral delts (crossover)
Set 1 - 20 lbs for 20 reps
Set 2 - 20 lbs for 18 reps
Set 3 - 20 lbs for 15 reps
Set 4 - 20 lbs for 13 reps
Exercise 5: Cable rear delts (crossover)
Set 1 - 40 lbs for 20 reps
Set 2 - 45 lbs for 20 reps
Set 3 - 50 lbs for 15 reps
Set 4 - 50 lbs for 14 reps
Exercise 3: Nautilus Shoulder press machine
Set 1 - 120 lbs for 20 reps
Set 2 - 120 lbs for 18 reps
Set 3 - 100 lbs for 21 reps
Exercise 7: Seated Calf raises
I just did one long exhausting super-set, continuous, from one leg to the next *
I started with 170 lbs per leg for 15 reps each leg , then 2 more sets of 10 reps each leg, then lowered the weight to 150 lbs and did 2 sets of 10 reps each leg, then lowered the weight to 130 lbs and did 2 sets of 10 reps each leg, then lowered the weight to 110 lbs and did 2 sets of 10 each leg, then lowered the weight to 90 lbs and did 10 each leg for 3 final sets.

The workout took about 1 hour & 5 mins, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.

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

[ScottyDoc]

Day 17: 08-18-2010

Today I worked my back.

* I started my workout warming up on a torso cycle for 10 mins *
Exercise 1: Nautilus (extremely wide grip / high seated rows)
Set 1 - 100 lbs for 20 reps
Set 2 - 130 lbs for 20 reps
Set 3 - 150 lbs for 15 reps
Set 4 - 150 lbs for 15 reps
Set 5 - 150 lbs for 12 reps
Exercise 2: Nautilus Seated close grip row (plate loaded)
Set 1 - 3 plates for 15 reps
Set 2 - 3 plates for 15 reps
Set 3 - 3 plates for 12 reps
Set 4 - 3 plates for 12 reps
Exercise 3: Nautilus Lat Pull down (wide grip) (plate loaded)
Set 1 - 2 plates on each side for 15 reps
Set 2 - 2 plates on each side for 15 reps
Set 3 - 2 plates on each side for 12 reps
Exercise 4: Lat pull downs (close grip)
Set 1 - 130 lbs for 15 reps (5 each side, then 5 straight down to center)
Set 2 - 120 lbs for 15 reps (5 each side, then 5 straight down to center)
Set 3 - 110 lbs for 15 reps (5 each side, then 5 straight down to center)
Exercise 5: Lat pull downs (wide grip)
Set 1 - 160 lbs for 18 reps
Set 2 - 160 lbs for 16 reps
Set 3 - 160 lbs for 13 reps
Set 4 - 160 lbs for 12 reps, immediately followed by 120 lbs for 10 reps

The workout took about 1 hour, then I did one hour of cardio (interval training) on a tread mill keeping the speed at a constant 4.2 mph with 2 mins at 15 degree incline, then 2 mins at 10 degree incline switching back and forth for the whole hour.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max
Meal 2 - 2 scoops Finaflex Whey Max with water & 3/4 cup of oatmeal (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 - 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 18: 08-19-2010

Today I worked my chest.
Exercise 1: Flat Nautilus Chest press
Set 1 - 100 lbs for 20 reps
Set 2 - 160 lbs for 15 reps
Set 3 - 190 lbs for 12 reps
Set 4 - 200 lbs for 10 reps
Set 5 - 210 lbs for 8 reps
Set 6 - 220 lbs for 6 reps
Exercise 2: Incline cable Pec flys
Set 1 - 35 lbs each side for 20 reps
Set 2 - 45 lbs each side for 15 reps
Set 3 - 50 lbs each side for 13 reps
Exercise 3: Decline cable Pec flys
Set 1 - 35 lbs each side for 15 reps
Set 2 - 45 lbs each side for 12 reps
Set 3 - 50 lbs each side for 10 reps
Exercise 4: Decline Nautilus Chest press
Set 1 - 100 lbs for 15 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 140 lbs for 10 reps
Exercise 5: Incline Nautilus Chest press
Set 1 - 160 lbs for 17 reps
Set 2 - 160 lbs for 15 reps
Set 3 - 160 lbs for 12 reps
Set 4 - 180 lbs for 7 reps, immediately followed by 120 lbs for 13 reps (failure)

The workout took about 50 minutes, then I did one hour of cardio (interval training) on a tread mill. I did 2 mins @ level 15 incline & 4.5 mph, then 2 mins of level 10 incline @ 3.5 mph and so on for the full 60 minutes.

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 raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna & 6 egg whites, 1 yolk omlet with 1 cup of raw brocoli
Meal 5 - 8 oz Chicken breast with 1.5 cups raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 1.5 gallons water (slacking a little)

[ScottyDoc]

Day 19: 08-20-2010

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 - 80 lbs each leg for 15 reps
Set 2 - 100 lbs each leg for 15 reps
Set 3 - 110 lbs each leg for 12 reps
Set 4 - 100 lbs each leg for 11 reps, immediately followed by 80 lbs each leg for 12 reps
Exercise 4: Leg Extensions
Set 1 - 130 lbs for 15 reps (toes in)
Set 2 - 130 lbs for 15 reps (toes out)
Set 3 - 150 lbs for 15 reps (toes in)
Set 4 - 150 lbs for 15 reps (toes out)
Set 5 - 150 lbs for 15 reps (toes in)
Set 6 - 150 lbs for 15 reps (toes out)
Set 7 - 150 lbs for 10 reps, immediately followed by 120 lbs for additional 12 reps (toes straight)
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 45 minutes, then I did one hour of cardio (interval training) on the elliptical describled previously. I did 2 mins @ level 20 & then 2 mins of level 15 and so on for the full 60 minutes.

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 raw spinach & 3/4 cup of oatmeal
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw spinach (w/lemon juice)
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2 gallons water

[ScottyDoc]

Day 20: 08-21-2010

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 - 130 lbs for 6 reps, immediately followed by 95 lbs for 5 reps, immediately followed by 65 lbs for 7 reps (failure)
Exercise 2: 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 9 reps
Exercise 3: Superset Hammer Cable rope curls with Tricep Cable rope presses
Set 1 - 65 lbs for 15 rep (curls), immediately followed by 85 lbs for 12 reps (presses)
Set 2 - 65 lbs for 12 rep (curls), immediately followed by 85 lbs for 10 reps (presses)
Set 3 - 65 lbs for 9 rep (curls), immediately followed by 85 lbs for 9 reps (presses)
Exercise 4: Superset Single arm cable bicep curls with Single arm Cable tricep extensions
Set 1 - 40 lbs each arm curls for 15 reps, immediately followed by 30 lbs extensions for 15 reps
Set 2 - 40 lbs each arm curls for 11 reps, immediately followed by 30 lbs extensions for 12 reps
Set 3 - 40 lbs each arm curls for 10 reps, immediately followed by 30 lbs extensions for 10 reps
Exercise 5: 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 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 & 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
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 6 oz. London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
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 21: 08-22-2010

Rest Day

Day 22: 08-23-2010

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 - 5 plates each side for 20 reps
Set 3 - 6 plates each side for 20 reps
Set 4 - 8 plates each side for 15 reps
Set 5 - 10 plates each side for 12 reps
Set 6 - 12 plates each side for 10 reps
Set 7 - 13 plates each side for 10 reps
Set 8 - 13 plates each side with an additional plate on top for 8 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
Set 11 - 6 plates on each side for a set of 22 (failure)

The workout took about 50 mins.

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 - 2 cans of light tuna in water & 1.5 cup raw spinach (w/lemon juice)
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

FYI... I noticed on some of my posts I sometimes do and sometimes don't mention my diet on my REST DAY. I wanted everyone to know I keep my diet pretty much the exact same, if I change anything it would be less carbs as in no oatmeal or only one meal with oatmeal based on how I feel, sorry, am doing my best to keep this log as perfectly accurate as I possibly can!

[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: 08-23-2010 (End of week 3)

3rd & 4th week’s weight / measurements / stats update (comparison)

3rd week Stats: 4th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 226 lbs Bodyweight - 229 lbs
Lean Body Mass - 193.6 lbs Lean Body Mass - 198.0 lbs
Fat Mass - 32.4 lbs Fat Mass - 31.0 lbs
Body Fat % - 14.5% Body Fat % - 13.4%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 16.0 in. Neck - 16.0 in.
Shoulders - 53.0 in. Shoulders - 53.5 in.
Chest - 44.5 in. Chest - 45.0 in.
Abdomen - 39.5 in. Abdomen - 39.0 in.
Waist - 38.8 in. Waist - 37.0 in.
Hips - 43.0 in. Hips - 43.0 in.
Bicep (R) - 14.5 Bicep (R) - 14.5
Thigh (R) - 23.0 Thigh (R) - 23.0
Calfs (R) - 16.25 Calfs (R) - 16.25

[ScottyDoc]

Day 23: 08-24-2010

Today I worked my shoulders, trapezius, & gastroc muscles.
Exercise 1: 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 16 lateral
Set 3 - 20 lbs for 15 reps lateral superset with 25 lbs for 15 rear
Set 4 - 25 lbs for 17 reps rear superset with 20 lbs for 12 lateral
Exercise 2: db shoulder presses: (1st 4 sets = warm-up)
Set 1 - 30 lbs for 20 reps
Set 2 - 40 lbs for 20 reps
Set 3 - 50 lbs for 20 reps
Set 4 - 60 lbs for 15 reps
Set 5 - 70 lbs for 12 reps
Set 6 - 80 lbs for 10 reps
Set 7 - 80 lbs for 8 reps
Set 8 - 80 lbs for 8 reps
Set 9 - 60 lbs for 12 reps
Set 10 - 50 lbs for 16 reps (failure)
Exercise 3: Nautilus Shoulder press machine
Set 1 - 100 lbs for 21 reps
Set 2 - 100 lbs for 18 reps
Set 3 - 100 lbs for 16 reps
Exercise 4: Cable lateral delts (crossover)
Set 1 - 20 lbs for 20 reps
Set 2 - 20 lbs for 17 reps
Set 3 - 20 lbs for 15 reps
Exercise 5: Cable rear delts (with tricep rope)
Set 1 - 55 lbs for 20 reps
Set 2 - 55 lbs for 18 reps
Set 3 - 55 lbs for 17 reps
Exercise 7: Calf raises (hack squat machine)
Set 1 - 3 plates each side for 25 reps (toes in)
Set 2 - 3 plates each side for 23 reps (toes out)
Set 3 - 4 plates each side for 20 reps (toes in)
Set 4 - 4 plates each side for 18 reps (toes out)
Set 5 - 5 plates each side for 13 reps (toes in)
Set 6 - 5 plates each side for 9 reps (toes out)

The workout took about 1 hour & 5 mins, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.

Diet: (diet was a little off today, but didn’t cheat, just missed a meal & would have preferred to not have to replace a meal with a protein shake)
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 5 - 2 scoops Finaflex Whey Max with water
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 1.5 gallons water

[ScottyDoc]

Day 24: 08-25-2010

Today I worked my back
Exercise 1: Lat pull downs (wide grip)
Set 1 - 100 lbs for 20 reps
Set 2 - 120 lbs for 20 reps
Set 3 - 140 lbs for 20 reps
Set 4 - 160 lbs for 15reps
Set 5 - 180 lbs for 12 reps
Set 6 - 200 lbs for 10 reps
Set 7 - 220 lbs for 10 reps
Set 8 - 220 lbs for 8 reps
Set 9 - 200 lbs for 10 reps
Set 10 - 180 lbs for 12 reps
Exercise 2: Nautilus Lat Pull down (plate loaded)
Set 1 - 3 plates on each side for 10 reps
Set 2 - 3 plates & a quarter on each side for 8 reps
Set 3 - 2 plates & a quarter on each side for 10 reps
Set 4 - 2 plates & a quarter on each side for 10 reps
Exercise 4: Nautilus Seated close grip row (plate loaded)
Set 1 - 4 plates for 10 reps
Set 2 - 4 plates for 8 reps
Set 3 - 3 plates & a quarter for 12 reps
Set 4 - 3 plates & a quarter for 10 reps
Exercise 4: Lat pull downs (close grip)
Set 1 - 145 lbs for 15 reps (5 each side, then 5 straight down to center)
Set 2 - 130 lbs for 15 reps (5 each side, then 5 straight down to center)
Set 3 - 115 lbs for 9 reps (3 each side, then 3 straight down to center) Immediately superset with 100 lbs for 9 reps (3 each side, then 3 straight down to center)
Exercise 5: Nautilus (extremely wide grip / high seated rows)
Set 1 - 140 lbs for 12 reps
Set 2 - 120 lbs for 12 reps
Set 3 - 100 lbs for 15 reps

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 & 3/4 cup of oatmeal (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
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 2.5 gallons water

[ScottyDoc]

Day 25: 08-26-2010

Today I worked my chest & calves.
Exercise 1: Incline Nautilus Chest press
Set 1 - 60 lbs for 25 reps
Set 2 - 100 lbs for 20 reps
Set 3 - 140 lbs for 20 reps
Set 4 - 180 lbs for 15 reps
Set 5 - 220 lbs for 12 reps
Set 6 - 240 lbs for 6 reps
Set 7 - 220 lbs for 8 reps
Set 8 - 180 lbs for 10 reps
Exercise 2: Incline cable Pec flys
Set 1 - 40 lbs each side for 12 reps
Set 2 - 40 lbs each side for 10 reps
Set 3 - 30 lbs each side for 15 reps
Set 4 - 30 lbs each side for 12 reps
Exercise 3: Decline cable Pec flys
Set 1 - 50 lbs each side for 15 reps
Set 2 - 50 lbs each side for 12 reps
Set 3 - 50 lbs each side for 10 reps
Set 4 - 40 lbs each side for 12 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
Set 4 - 100 lbs for 12 reps
Exercise 5: Heavy calf raises on hack squat machine
Set 1 - 3 plates on each side for 20 reps (toes out)
Set 2 - 3 plates on each side for 16 reps (toes in)
Set 3 - 4 plates on each side for 14 reps (toes out)
Set 4 - 4 plates on each side for 13 reps (toes in)
Set 5 - 5 plates on each side for 10 reps (toes out)
Set 6 - 5 plates on each side for 8 reps (toes in)
Set 7 - 3 plates on each side for 15 reps / to failure (toes straight)

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

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - OH Yeah Protein bar & Syntha-6 Protein drink (pre-mixed) (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cups raw spinach
Meal 5 - 2 cans of light tuna in water & 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 26: 08-27-2010

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 12 reps (toes in)
Set 4 - 170 lbs for 10 reps (toes out)
Set 5 - 150 lbs for 15 reps (toes in)
Set 6 - 150 lbs for 13 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
Exercise 3: Leg Curls
Set 1 - 100 lbs each leg for 15 reps
Set 2 - 100 lbs each leg for 15 reps
Set 3 - 100 lbs each leg for 12 reps
Set 4 - 100 lbs each leg for 12 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 - 2 cans of light tuna in water & 1.5 cups raw spinach (w/lemon juice)
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 10 oz baked chicken & 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]

Day 27 & 28

Day 27: 08-28-2010

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 - 130 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 - 35 lbs for 10 reps
Set 4 - 35 lbs for 9 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 - 40 lbs for 11 reps each arm
Set 4 - 40 lbs for 9 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 9 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 - 55 lbs for 12 reps
Exercise 6: Cable tricep extensions
Set 1 - 40 lbs for 10 reps
Set 2 - 40 lbs for 10 reps
Set 3 - 40 lbs for 8 reps
Set 4 - 30 lbs for 11 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
Meal 2 - 2 scoops Finaflex Whey Max with water (post workout)
Meal 3 - 6 oz. London Broil with 1.5 cups raw spinach & 3/4 cup of oatmeal
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

Day 28: 08-29-2010
Rest Day

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 2 scoops Finaflex Whey Max with water & 3/4 cup oatmeal
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 29: 08-30-2010

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 - 2 plates each side for 25 reps
Set 2 - 4 plates each side for 20 reps
Set 3 - 6 plates each side for 20 reps
Set 4 - 8 plates each side for 20 reps
Set 5 - 10 plates each side for 15 reps
Set 6 - 12 plates each side for 10 reps
Set 7 - 13 plates each side for 10 reps
Set 8 - 13 plates each side for 10 reps
Set 9 - 12 plates on each side for a set of 10
Set 10 - 8 plates on each side for a set of 15

The workout took about 45 mins. No Cardio on Heavy Leg Day!

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 raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 2 cans of light tuna in water & 1.5 cup raw spinach
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: 08-30-2010 (End of week 4)

4th & 5th week’s weight / measurements / stats update (comparison)

4th week Stats: 5th week Stats:
Height - 74 in. Height - 74 in.
Bodyweight - 229 lbs Bodyweight - 225 lbs
Lean Body Mass - 198.0 lbs Lean Body Mass - 198.0 lbs
Fat Mass - 31.0 lbs Fat Mass - 27.0 lbs
Body Fat % - 13.4% Body Fat % - 11.8%

Measurements: (taken non-flexed) Measurements: (taken non-flexed)
Neck - 16.0 in. Neck - 16.3 in.
Shoulders - 53.5 in. Shoulders - 53.5 in.
Chest - 45.0 in. Chest - 44.3 in.
Abdomen - 39.0 in. Abdomen - 38.5 in.
Waist - 37.8 in. Waist - 37.5 in.
Hips - 43.0 in. Hips - 43.0 in.
Bicep (R) - 14.5 Bicep (R) - 15.0
Thigh (R) - 23.0 Thigh (R) - 23.25
Calfs (R) - 16.25 Calfs (R) - 16.0

[ScottyDoc]

Day 30: 08-31-2010

Today I worked my shoulders, trapezius, & gastroc muscles.
Exercise 1: Cable rear delts (crossover)
Set 1 - 35 lbs for 20 reps
Set 2 - 40 lbs for 20 reps
Set 3 - 45 lbs for 20 reps
Set 4 - 50 lbs for 20 reps
Exercise 2: Cable lateral delts (crossover)
Set 1 - 20 lbs for 20 reps
Set 2 - 25 lbs for 20 reps
Set 3 - 30 lbs for 15 reps
Set 4 - 35 lbs for 15 reps
Exercise 3: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 30 lbs for 20 reps
Set 2 - 40 lbs for 20 reps
Set 3 - 50 lbs for 20 reps
Set 4 - 60 lbs for 20 reps
Set 5 - 70 lbs for 15 reps
Set 6 - 80 lbs for 10 reps
Set 7 - 80 lbs for 10 reps
Set 8 - 80 lbs for 8 reps
Set 9 - 60 lbs for 12 reps
Set 10 50 lbs for 15 reps
Exercise 4: Superset lateral with rear deltoid flies/raises
Set 1 - 25 lbs for 20 reps lateral superset with 30 lbs for 15 reps rear
Set 2 - 30 lbs for 20 reps rear superset with 25 lbs for 15 reps lateral
Set 3 - 25 lbs for 20 reps lateral superset with 25 lbs for 15 rear
Set 4 - 30 lbs for 15 reps rear superset with 25 lbs for 10 lateral
Exercise 7: Calf raises
Set 1 - 170 lbs for 10 reps R calf, 10 reps L calf, another 10 reps R calf, another 10 reps L calf, then immediately 250 for 10 reps both calves.
Set 2 - 150 lbs for 10 reps R calf, 10 reps L calf, another 9 reps R calf, another 9 reps L calf, then immediately 250 for 8 reps both calves.
Set 3 - 130 lbs for 10 reps R calf, 10 reps L calf, another 10 reps R calf, another 10 reps L calf, then immediately 250 for 8 reps both calves.
Set 4 - 110 lbs for 10 reps R calf, 10 reps L calf, another 8 reps R calf, another 8 reps L calf, then immediately 250 for 8 reps both calves.

The workout took about 1 hour & 15 mins, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - 30g Protein Oh Yeah Bar
Meal 3 - 10 oz. Baked Chicken with 1.5 cups raw spinach
Meal 4 - 2 scoops Finaflex Whey Max with water
Meal 5 - 2 cans of tuna with 1.5 cups of raw spinach
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 1.5 gallons water

[ScottyDoc]

Day 31: 09-01-2010

Today I worked my back muscles.
Exercise 1: Lat pull downs (wide grip)
Set 1 - 100 lbs for 20 reps
Set 2 - 120 lbs for 20 reps
Set 3 - 140 lbs for 15 reps
Set 4 - Body weight pull ups 10 reps (wide grip)
Set 5 - Body weight pull ups 10 reps (close grip)
Set 6 - Body weight pull ups 8 reps (wide grip)
Set 7 - Body weight pull ups 7 reps (close grip)
Set 8 - 200 lbs for 10 reps, immediately followed by 160 lbs for 8 reps, immediately followed by 120 lbs for 15 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 10 reps
Set 2 - 2 plates & a quarter for 10 reps
Set 3 - 2 plates and a quarter for 10 reps
Set 4 - 2 plates for 15 reps
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

The workout took about 1 hour, then I did one hour of cardio (interval training) on a cross-fit. Machine like a stepper with the arms and legs working together legs going in a circular fashion like running while arms are just going forwards and back.

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 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 32: 09-02-2010

Today I worked my chest & calves.
Exercise 1: Decline cable Pec flys
Set 1 - 40 lbs each side for 20 reps
Set 2 - 40 lbs each side for 20 reps
Set 3 - 40 lbs each side for 20 reps
Set 4 - 40 lbs each side for 20 reps
Exercise 2: Incline Nautilus Chest press
Set 1 - 60 lbs for 20 reps
Set 2 - 100 lbs for 20 reps
Set 3 - 140 lbs for 20 reps
Set 4 - 180 lbs for 15 reps
Set 5 - 220 lbs for 12 reps
Set 6 - 240 lbs for 6 reps
Set 7 - 220 lbs for 10 reps
Set 8 - 180 lbs for 15 reps
Exercise 3: Incline cable Pec flys
Set 1 - 40 lbs each side for 12 reps
Set 2 - 40 lbs each side for 10 reps
Set 3 - 30 lbs each side for 15 reps
Set 4 - 30 lbs each side for 12 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
Set 4 - 100 lbs for 12 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 the elliptical.

Diet:
Meal 1 - 2 scoops Finaflex Whey Max with water
Meal 2 - OH Yeah Protein bar & Syntha-6 Protein drink (pre-mixed) (post workout)
Meal 3 - 6 oz. Lean London Broil with 1.5 cups raw brocoli
Meal 4 - OH Yeah Protein bar & Syntha-6 Protein drink (pre-mixed)
Meal 5 - 2 cans of light tuna in water & 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 33: 09-03-2010

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 - 100 lbs each leg for 15 reps
Set 3 - 100 lbs each leg for 12 reps
Set 4 - 100 lbs each leg for 12 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 - 2 cans of light tuna in water & 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1.5 cup raw brocoli
Meal 5 - 10 oz baked chicken & 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]

Day 34 & 35

Day 34: 09-04-2010

Today I worked my biceps, triceps, forearms, & calves.
Exercise 1: Preacher curl machine
Set 1 - 95 lbs for 15 reps
Set 2 - 110 lbs for 15 reps
Set 3 - 130 lbs for 10 reps
Set 4 - 130 lbs for 8 reps
Set 5 - 110 lbs for 6 reps, immediately followed by 95 lbs for 7 reps (failure)
Exercise 2: Tricep nose breakers
Set 1 - 85 lbs for 20 reps
Set 2 - 105 lbs for 20 reps
Set 3 - 115 lbs for 15 reps
Set 4 - 115 lbs for 12 reps
Set 5 - 115 lbs for 12 reps
Exercise 3: Superset Hammer Cable rope curls with Tricep Cable rope presses
Set 1 - 65 lbs for 20 rep (curls), immediately followed by 85 lbs for 20 reps (presses)
Set 2 - 65 lbs for 15 rep (curls), immediately followed by 85 lbs for 15 reps (presses)
Set 3 - 65 lbs for 15 rep (curls), immediately followed by 85 lbs for 15 reps (presses)
Set 4 - 65 lbs for 12 rep (curls), immediately followed by 85 lbs for 12 reps (presses)
Exercise 4: Superset Single arm cable bicep curls with Single arm Cable tricep extensions
Set 1 - 40 lbs each arm curls for 20 reps, immediately followed by 30 lbs extensions for 120 reps
Set 2 - 40 lbs each arm curls for 15 reps, immediately followed by 30 lbs extensions for 15 reps
Set 3 - 40 lbs each arm curls for 15 reps, immediately followed by 30 lbs extensions for 15 reps
Set 4 - 40 lbs each arm curls for 12 reps, immediately followed by 30 lbs extensions for 12 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 - 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. Also went hiking for approx. 6 miles in the mountains with my wife later that day!

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 1.5 cups raw spinach
Meal 4 - 2 cans of light tuna in water & 1 cup raw brocoli
Meal 5 - 8 oz. grilled london broil 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 35: 09-05-2010
Rest Day Did go hiking again with wife & daughter for approximately 5 miles total.

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 36: 09-06-2010

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 20 reps
Set 4 - 10 plates each side for 15 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 - 11 plates each side for 12 reps
Set 9 - 9 plates on each side for a set of 15
Set 10 - 7 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 - 10 oz. grilled chicken with 1 cup raw spinach & 2 cups romaine lettuce & 2 tbspn of extra virgin olive oil and 1/4 cup lemon juice with seasons to make chx salad
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water

[ScottyDoc]

Day 37: 09-07-2010

Today I worked my shoulders muscles.
Exercise 1: Cable lateral delts (crossover)
Set 1 - 20 lbs for 20 reps
Set 2 - 25 lbs for 17 reps
Set 3 - 30 lbs for 15 reps
Set 4 - 25 lbs for 20 reps
Exercise 2: Cable rear delts (crossover)
Set 1 - 40 lbs for 20 reps
Set 2 - 45 lbs for 18 reps
Set 3 - 50 lbs for 17 reps
Set 4 - 55 lbs for 15 reps
Exercise 1: db shoulder presses: (1st 3 sets = warm-up)
Set 1 - 35 lbs for 20 reps
Set 2 - 45 lbs for 20 reps
Set 3 - 55 lbs for 20 reps
Set 4 - 65 lbs for 15 reps
Set 5 - 75 lbs for 12 reps
Set 6 - 75 lbs for 10 reps
Set 7 - 75 lbs for 12 reps (assisted by spotter)
Set 8 - 55 lbs for 17 reps
Set 9 - 55 lbs for 15 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 - OH YEAH protein bar
Meal 6 - 2 scoops Finaflex Whey Max with water (pre-sleep)
All through the day completed 2.0 gallons water