Free Weight Friedel’s

Below is the link to Sign-Up Thread to the current OBF Contest!

http://forum.bodybuilding.com/showthread.php?t=114005061

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http://forum.bodybuilding.com/showthread.php?t=110851251

Sign ups end on 10/10.

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http://forum.bodybuilding.com/showthread.php?t=110843031

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http://aenutrition.com/forums/showthread.php?t=113

There is a wealth of information there and learn more about their products.

Click the link below to see my Final Review of Gaspari’s Plasmajet!!

http://forum.bodybuilding.com/showthread.php?t=7135201

3 DS ADRENALEAN @ 8 am

Meal 1
3 Scrambled Eggs
4 Egg Whites
1 cup Spinanch
3 oz Organic Apple Slices
1 cup Kashi Go Lean

Multi
2 Omegas
Biobead
CQ10
Halodrol

Meal 2
6 oz Tuna Fish
2 tbsp Smart Balance Omega Mayo

2 Joint

Meal 3
Labrada LEan Body RTD - Vanilla Ice Cream
ISS OH Yeah Bar - Creamy Vanilla & Caramel

3 DS ADRENALEAN @ 4:00 pm

Meal 4
6 oz Grilled Chicken Breast
3 oz Organic Apple Slices
2 slices Whole Wheat Bread

2 Omegas
CQ10
Halodrol

Plasmajet # 16 @ 7 pm

Mea5 {Pre-Workout}
2 servings Biorhythm Whole Gains Protein - Vanilla Delight

4 AN RPM

During Workout

2 scoops Core ABC Grape mixed with 1 scoop SizeOn - Lemon

Meal 6 {Post-Workout}
2 servings Biorhythm Whole Gains Protein - Swiss Chocolate
3 oz Organic Apple Slices
3/4 cup Oats
1/2 cup Skim Milk

CQ10
Halodrol

TOTALS: 3113 cals, 327 g pro, 260 g carbs, 85 g fat

Water Consumed: 2.5 gallons

Notes: My diet was a little off today. Not enough carbs for High Carb Day and not enough Green Veges.

Warm Up:

5 minutes on Elliptical

Smith Machine Squats

315×10
385×6
435×3 *Personal Record
275×8

Leg Presses

620×10
800×8
900×5
440×10 (Toes Out)
440×8 (Toes Out)

Single Leg Extensions

70×10
90×8
100×6

* Each Leg

Leg Extensions

205×8
220×8
235×6

Lifefitness Calf Extension Machine

150×15
190×12
210×12
230×10
120×30 (Toes Out)

Hammer Strength Tibia Machine

40×20x3

Energy and Focus:

Excellent

Stamina and Endurance:

Excellent

Rating of Workout: 9.25/10

Notes for this Workout:

I just worked quads & calves, and boy were they pumped, hard, & throbbing!!!

I took my LAST Plasmajet @ 7:00 pm and at about 8:00 PM, my muscles were harder. I was psyched for this workout because it would be my last for this log. I set a Personal Record on the Smith Machine Squat!!

My legs were pumped and really throbbing after this workout. I was sweating profusely. I very visible increased vascularity after my workout in my Quads & Calves!

Time of Workout: 9:00 pm to 10:20 pm

Photo of the Day:

Meal 1
3 Scrambled Eggs
4 Egg Whites
1 cup Spinanch
Tangerine
1 cup Oats

Multi
2 Omegas
Biobead
CQ10
Halodrol

3 DS ADRENALEAN @ 9 am

Meal 2
1.5 servings Gaspari Intrapro - Double Chocolate
1 serving Biorhythm 100% Whole Gains Protein - Vanilla Delight
1 tbsp Peanut Butter

2 Joint

Meal 3
6 oz Tuna Fish
2 tbsp Smart Balance Omega Mayo

CQ10
Halodrol

3 DS ADRENALEAN @ 4:30 pm

Meal 4
10 oz Grilled Boneless Chicken Thighs
1 cup Brocolli
Tangerine
2 slices Whole Wheat Bread

2 Omegas
CQ10
Halodrol

Mea5 {Pre-Workout}
2 servings Biorhythm Whole Gains Protein - Vanilla Delight

5 AN RPM

During Workout

2 scoops Core ABC Grape mixed with 1 scoop SizeOn - Lemon

Meal 6 {Post-Workout}
2 servings Biorhythm Whole Gains Protein - Swiss Chocolate
3 oz Organic Apple Slices
1 cup Kashi Go Lean
3/4 cup Skim Milk

TOTALS: 3115 cals, 334 g pro, 240 g carbs, 87 g fat

Water Consumed: 2.5 gallons

Warm Up:

8 minutes on Treadmill

Deadlifts

315×6
385×3
405×1 *Personal Record

Lat Pulldowns

160×10
180×8
200×6
220×4

T-Bar Rows

185×10
225×6
225×6

Hammer Strength Iso-Lateral Rows

145×10
190×10
235×8
260×8

Single-Arm Dumbbell Rows

80×8
90×8
95×6

Energy and Focus:

Excellent

Stamina and Endurance:

Excellent

Rating of Workout: 9.0/10

Notes for this Workout:

Awesome workout!! I set a Personal Record in th Deadlift!!

My back was really pumped after this workout!! I had no problem getting through my workout.

Time of Workout: 9:30 pm to 10:45 pm

Photo of the Day:

3 DS ADRENALEAN @ 9:30 am

Meal 1
2 servings Gaspari Intrapro - Double Chocolate
2 tbsp Peanut Butter

Multi
CQ10
Natrol Biobead
Halodrol

Meal 2
6 oz Grilled Chicken Breast
2 cups Romaine
2 tbsp Fat Free Italian Dressing

2 Omegas
2 Joint

Meal 3
8 oz Ground Beef
1 slice Munester

CQ10
Halodrol

3 DS ADRENALEAN @ 5:15 pm

Meal 4
6 oz Tuna Fish
2 tbsp Smart Balance Omega Mayo

2 Omegas
CQ10
Halodrol

Plasmajet # 15 @ 7:15 pm

Meal 5 {Pre-Workout}
2 servings Biorhythm 100% Whole Gains Protein - Vanilla Delight

During Workout

2 scoops Core ABC Grape mixed with 1 scoop SizeOn - Lemon

Meal 6 {Post-Workout}
2 servings Biorhythm 100% Whole Gains Protein - Swiss Chocolate
2 tbsp Peanut Butter

TOTALS: 1920 cals, 261 g pro, 101 g carbs, 97 g fat

Water Consumed: 1.5 gallons

Warm Up:

5 minutes on Elliptical

Rotator Cuff exercises

Incline Bench Press

185×8
205×5
185×4

Decline Bench Press

185×10
225×8
245×3
135×6 *Drop Set

Hammer Strength Iso-Lateral Horizontal Bench

110×8
110×6
90×8
90×8

Dumbbell Flyes

60×8
70×7
75×4

CARDIO

15 minutes of HIIT on Elliptical at level 10

-1 minute @ 4.0 mph
-1 minute @ 7.0 mph

followed by 10 minutes on Treadmill @ 60% max heart rate

Energy and Focus:

Very Good

Stamina and Endurance:

Very Good

Rating of Workout: 7.0/10

Notes for this Workout:

I went too heavy on the Incline Bench to start and the rest of my workout was so-so. This was a shorter workout for me and I was pissed because I went too heavy on the Incline. I hate it when this happens!!

I took my Plasmajet at 7:15 pm and around 8:30 pm, I could feel my muscles getting harder. I did have the tingling in my face tonight.

My chest got a nice pump and there was a slight increase in vascularity.

My Energy, Focus, Stamina, & Endurance were Very Good throughout this workout! I am taking DS ARENALEAN and I had an increase in sweating. THe appetite suppression of ADRENALEAN is very good.

Time of Workout: 9:20 pm to 10:45 pm

Photo of the Day: