Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log" [Archive]

Free Weight Friedel

03-14-2010, 08:53 PM

http://i165.photobucket.com/albums/u62/Gfriedel/Misc/fwfimageds1.jpg

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

I am doing this, along with everyone competing in the OBF Contest, because I need accountability for myself and to at least get back where I was in September '09.

Pictures from Sept. '09

http://i165.photobucket.com/albums/u62/Gfriedel/Body%20Pictures/IMG_9392.jpg

http://i165.photobucket.com/albums/u62/Gfriedel/Body%20Pictures/IMG_9393.jpg

http://i165.photobucket.com/albums/u62/Gfriedel/Body%20Pictures/IMG_9394.jpg

http://i165.photobucket.com/albums/u62/Gfriedel/Body%20Pictures/IMG_9401-1.jpg

I was down to 214 lbs in the above pictures.

Pictures from Today:

http://i165.photobucket.com/albums/u62/Gfriedel/Body%20Pictures/IMG_0031.jpg

http://i165.photobucket.com/albums/u62/Gfriedel/Body%20Pictures/IMG_0032.jpg

http://i165.photobucket.com/albums/u62/Gfriedel/Body%20Pictures/IMG_0033.jpg

My goal is to at least back back to where I was in September, if not better.

STARTING STATS

Weight: 230 lbs

Bodyfat (approximate): 21.9%

Chest: 48.5"

Waist: 40"

Legs: 25.5"

Arms: 15.75"

Forearms: 13"

Calves: L-18", R-16"

SUPPLEMENTS I will use

FUSION OMEGA OIL
SNS Reduce XT
Cellucor P6
Cellucor M5
Cellucor R3
Gaspari SizeOn
Gaspari Superpump250
Various Protein Powders

I will possibly be adding/substituting other supplements as I progress through the 16 weeks.

TRAINING SCHEDULE

Workout # 1 - Back
Workout # 2 - Chest
Workout # 3 - Legs, Calves
Workout # 4 - Shoulders, Traps
Workout # 5 - Arms

Most of my workouts take place between 9-11 pm because of my work and family obligations.

I will be doing plenty of Cardio & adding in Abs.

NUTRITION

Most days, I will be between 2500-3000 cals. I usually have 300-350 g pro, 150-170 g carbs, & 70-90 g fat in 6 meals. I will be reducing carbs and increasing protein as I progress. I will post my meals, most days, throughout this log.

Any thoughts or questions, please feel free to post them in here.

ShayZ

03-14-2010, 08:53 PM

1rd, GL brah

Free Weight Friedel

03-14-2010, 08:58 PM

1rd, GL brah

LOL, thanks ShayZ!

mrkdrt

03-14-2010, 09:02 PM

Wicked - way to do this with everyone else, motivating

Good luck George!

1st place? lol:D

ossumday1

03-14-2010, 09:03 PM

Awesome glad to see you are competing too! Good luck!

Greek_Elite

03-14-2010, 09:09 PM

good shyt george we'll all help get ya back to where ya were, and hopefully even further!!

Mrkfaad

03-14-2010, 09:26 PM

Very cool that you'll be doing this along with us all! Good luck and looking forward to seeing your progress!

ronniec02

03-14-2010, 09:37 PM

in on first page. epic thread is epic.

gl brah.

if you beat your goal i will personally buy you a tub of your favorite protein. (srs)

Prototyp3

03-14-2010, 09:38 PM

Very cool that you'll be doing this along with us all! Good luck and looking forward to seeing your progress!

Agreed. Interested in following good luck man. Nice quads too (no homo).

Free Weight Friedel

03-14-2010, 09:45 PM

Wicked - way to do this with everyone else, motivating

Good luck George!

1st place? lol:D

Thanks & LOL!

Awesome glad to see you are competing too! Good luck!

good shyt george we'll all help get ya back to where ya were, and hopefully even further!!

Very cool that you'll be doing this along with us all! Good luck and looking forward to seeing your progress!

in on first page. epic thread is epic.

gl brah.

if you beat your goal i will personally buy you a tub of your favorite protein. (srs)

Woot!

Good or MOD Negs:eek::p

Agreed. Interested in following good luck man. Nice quads too (no homo).

Thanks Everyone!

ronniec02

03-14-2010, 09:56 PM

Thanks & LOL!

Woot!

Good or MOD Negs:eek::p

Thanks Everyone!

it will be just let me know what kind

19again

03-14-2010, 10:03 PM

I'd offer to share my first place winnings, but I'm greedy :)
GOOD LUCK!

cawiau

03-15-2010, 01:58 AM

Best of luck!

ShayZ

03-15-2010, 05:17 AM

Im curious why your calves are nonsymetrical?

Injury, or just genetics? No hate, just wondering.

hyacinth30

03-15-2010, 06:39 AM

Good luck! Great quad development!

TWiztid7

03-15-2010, 06:44 AM

in on Mod Log

glFWFm

Free Weight Friedel

03-15-2010, 06:48 AM

Im curious why your calves are nonsymetrical?

Injury, or just genetics? No hate, just wondering.

I was born with a club foot and had it correscted which included 3 operations by the time I was in 6th grade. From all the casts I had to wear, the muscle atrophied, and there is always a 2-2 1/2" difference.

Best of luck!

Thanks!

Good luck! Great quad development!

Thanks!

in on Mod Log

glFWFm

Thanks!

Tyler44

03-15-2010, 06:54 AM

in b4 George wins first place b/c he is the president

lol

Free Weight Friedel

03-15-2010, 06:56 AM

in b4 George wins first place b/c he is the president

lol

LOL!:D

I've already WON because I enjoy running these contests!

Tyler44

03-15-2010, 06:59 AM

LOL!:D

I've already WON because I enjoy running these contests!

Indeed, goodluck my man!

slvrwolf1

03-15-2010, 07:04 AM

good luck George.

8footballQB

03-15-2010, 07:52 AM

impressive for your age!! (no offense :D)

Goodluck

longhorns_p

03-15-2010, 02:59 PM

impressive for your age!! (no offense :D)

wow NEGGED :eek:

subbed, good luck with your goals George!

Free Weight Friedel

03-16-2010, 06:23 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

BACK

Deadlifts

315x6
405x4
405x4
225x10
225x8

Hammer Strength Pullovers

200x10
250x8
300x6
250x8

Seated Rows

200x10
240x8
260x6
260x6 (1 w/ help)
160x10 (drop set)

Close-Grip Pulldowns (3-1-3)

160x8
160x6
120x8
120x6

CARDIO

20 minutes LISS on Treadmill
-11% incline @ 3.3 mph

Calories Burned: 305

Time of Workout: 9:10 pm t0 9:50 pm (Back)

Workout Notes: Nice quick workout tonight. I missed most of last week because I was traveling for work. Deadlifts felt very good. The last set of the Seated Rows, with the drop set, was awesome! I was sweating profusely during this workout.

cawiau

03-16-2010, 06:46 AM

Strong deadlifts bro

Free Weight Friedel

03-16-2010, 07:02 AM

Indeed, goodluck my man!

Thanks!

good luck George.

Thanks!

impressive for your age!! (no offense :D)

Goodluck

LOL, no offense taken.
Thanks!

wow NEGGED :eek:

subbed, good luck with your goals George!

LOL, I'm saving the neg for later:eek:

Thanks!

Strong deadlifts bro

Thanks!

Free Weight Friedel

03-16-2010, 07:22 AM

Meals & Supplements on 3/15

2 AppNut Black Cats @ 7:40 am

Meal 1

2 Eggs
1 cup Egg Whites
Arnold Multi-Grain Sandwich Thin
Supps: 2 Cellucor P6, 1 SNS - Reduce XT

Meal 2

2 scoops Gaspari Myofusion - Chocolate Mint
2 tbsp Smart Balance Omega PNB
Supps: 2 FUSION OMEGA-OIL

Meal 3

6 oz Tuna Fish
2 tbsp Smart Balance Omega Mayo
2 scoops Gaspari Myofusion - Banana Perfection

Meal 4

12 oz Grilled Chicken Breast
1 cup Brown Rice
1 cup Spinach
Supps: 2 FUSION OMEGA-OIL

2 scoops Gaspari Superpump250 @ 8:05 pm

During Workout: 1 scoop Gaspari SizeOn Maximum Performance - Lemon

Meal 5

2 scoops Gaspari Myofusion - Chocolate Mint
20 oz Gatorade G2
Supps: 3 Cellucor P6, 1 SNS - Reduce XT

Water Consumed: 140 ozs

Totals: 2550 cals, 323 g pro, 163 g carbs, 67 g fat

fitnessman

03-16-2010, 07:32 AM

Troll!

Free Weight Friedel

03-16-2010, 07:45 AM

Troll!

Thanks Dad!:p

MikeDC82

03-16-2010, 07:52 AM

[center]

Totals: 2550 cals, 323 g pro, 163 g carbs, 67 g fat

You really need to up your protein!

Black_Label

03-16-2010, 03:21 PM

FWF logs are win

Free Weight Friedel

03-17-2010, 06:59 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

CHEST

Hammer Strength Iso-Lateral Horizontal Bench

155x6
155x6 (1 w/help)
110x8
90x10

(each side)

Incline Barbell Bench

135x8
135x8
135x7
95x12

Dumbbell Flyes (3-2-3)

50x12
50x10
40x12
40x11

Dumbbell Pullovers

70x10
70x10
80x6
80x6

CARDIO

30 minutes LISS on Treadmill
-11% incline @ 3.3 mph

Calories Burned: 458

Time of Workout: 9:15 pm to 10:00 pm (Back)

Workout Notes: Very Good workout. Chest felt great when I was done. The db flyes were tough with the count I used and I love the db pullovers.

fitnessman

03-17-2010, 07:00 AM

Hard to beat DB pullovers.

Free Weight Friedel

03-17-2010, 07:04 AM

Hard to beat DB pullovers.

I agree! I started doing them because of what you talked about in your log.

Free Weight Friedel

03-17-2010, 07:09 AM

Meals & Supplements on 3/16

2 AppNut Black Cats @ 7:50 am

Meal 1

3 Eggs
1/2 cup Egg Whites
3/4 cup Oats
1 scoop Gaspari Myofusion - Banana Perfection
Supps: 2 Cellucor P6, 1 SNS - Reduce XT, 2 FUSION OMEGA-OIL

Meal 2

2 scoops Gaspari Myofusion - Chocolate Mint
1/4 cup Almonds

Meal 3

2 scoops Gaspari Myofusion - Banana Perfection
Fiber One Bar

Meal 4

6 oz Grilled Chicken Breast
1 cup Brown Rice
1 cup Spinach
Supps: 3 Cellucor P6

2 scoops Gaspari Superpump250 @ 8:40 pm

During Workout: 1 scoop Gaspari SizeOn Maximum Performance - Lemon

Meal 5

2 scoops Gaspari Myofusion - Banana Perfection
Supps: 1 SNS - Reduce XT, 4 Cellucor R3

Water Consumed: 130 ozs

Totals: 2440 cals, 273 g pro, 186 g carbs, 66 g fat

Notes: Kind of a weird day as far as my diet is concerned. I had many protein shakes because I was on the go all day and this was just easier for me.

fitnessman

03-17-2010, 07:16 AM

That's a lot of shakes.

getbustered

03-17-2010, 07:23 AM

idunnolol

TheUnderdog

03-17-2010, 11:59 AM

nice G-man. is your schedule so busy that you have to do quick meals?

Michael Bao

03-17-2010, 12:47 PM

Sorry George, you're going to have to take new pictures. None of the pictures have proof of date when the picture was taken. I'm going to haz to delete your pictures. Detailed log though!

Free Weight Friedel

03-17-2010, 02:03 PM

That's a lot of shakes.

I know!

idunnolol

Me either:D

nice G-man. is your schedule so busy that you have to do quick meals?

Yesterday it was.

Sorry George, you're going to have to take new pictures. None of the pictures have proof of date when the picture was taken. I'm going to haz to delete your pictures. Detailed log though!

Negged:p

Black_Label

03-17-2010, 02:19 PM

how are the kitties treating you?

Free Weight Friedel

03-19-2010, 06:55 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

LEGS

Leg Press--------------------Leg Ext----------------------Walking Lunges

350x12----------------------115x10--------------------25x10 paces each leg
350x12----------------------115x10--------------------25x10 paces each leg
260x12----------------------115x10--------------------25x8 paces each leg

Leg Press

260x15 (toes out)

Leg Extensions

115x12 (toes out)
70x10 (toes in)
115x12 (toes out)
70x10 (toes in)

Lying Leg Curls

125x10
125x10
140x6
140x6
110x6 (drop set)
80x6 (drop set)

Hammer Strength Kneeling Leg Curls

70x8
70x8

(each side)

CALVES

Seated Leg Curls

110x20
160x12
160x12

Lifefitness Calf Extensions

150x15
150x12
150x12
110x12 (drop set)

Time of Workout: 9:20 pm to 10:15 pm

Workout Notes: Holy fawk on the triple exercise to start out! My legs were throbbing like crazy! This was an awesome leg workout for me!

Free Weight Friedel

03-19-2010, 07:17 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Thursday was supposed to be a cardio/ab day & Friday, I was supposed to do shoulders/traps, but I was not feeling to good. I feel better than I did on Thursday and hopefully I will be able to get to the gym tomorrow.

cawiau

03-19-2010, 09:44 PM

Strong workout on thursday and hope you feel better tomorrow;)

Free Weight Friedel

03-23-2010, 08:34 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

I did alot of things around my house this past weekend and I had not time to get to the gym. I did get there on Monday and I will post my workout later.

Free Weight Friedel

03-24-2010, 07:25 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

BACK

Lifefitness Double Cable Pulldown

50x12
57.5x12
65x10
72.5x8
57.5x10

Hammer Strength Iso-Lateral Low Row

100x10
125x8
80x12
80x12

(each side)

T-Bar Rows

3 platesx12
2 platesx15 (3-1-2)
2 platesx15 (3-1-2)

Close-Grip Pulldowns (3-1-2)

120x15
120x15
140x12

Low Cable Single-Arm Rows

37.5x15
37.5x15

(each side)

BICEPS

Barbell Curls

60x12
60x12
60x10
60x10

-superset with-

Alternating Dumbbell Curls

25x10
25x10
25x8
25x6

Seated Cable Curls
(elbows on knees)

25x12
25x12
25x12

Hammer Strength Preacher Curls

35x12
45x12
45x12 (5 w/ help)

Dumbbell Hammer Curls

25x12
25x10
25x10

ABS

Hanging Knee Raises

15, 12, 12, 10

Weighted Crunches

20x20
30x12
30x12

Time of Workout: 9:15 pm to 10:35 pm

Workout Notes: Longer workout with multiple exercises. This was an awesome workout! I was exhausted when I was finished.

Free Weight Friedel

03-24-2010, 07:39 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

CHEST

Barbell Bench----------------Barbell Incline----------------------DB Flyes

185x8------------------------135x8----------------------------50x6
185x8-------------------------95x10---------------------------50x6
135x10------------------------95x8----------------------------50x6

Lifefitness Double-Cable Chest Press

35x10
35x10
50x8
25x10 (drop set)
50x8
25x10 (drop set)

Hammer Strength Iso-Lateral Wide Chest

50x12
75x12
100x8

Dumbbell Pullovers

70x10
70x10
70x10

TRICEPS

Tricep Pressdowns

42.5x15
52.5x12
62.5x12
67.5x10
72.5x8

Reverse Grip Pressdowns

37.5x15
47.5x12
47.5x12

Cable Kickbacks

12.5x12
12.5x12
12.5x12

Lifefitness Tricep Press

130x15
130x15
150x12

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

Workout Notes: This was an awesome leg workout for me! The triple exercise to start was tough, but my chest was pumped when I was done with it. Triceps felt great after workout.

Free Weight Friedel

03-25-2010, 08:48 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

LEGS

ATG Barbell Squats

225x10
225x10
225x8
295x6
315x4

Leg Extensions

175x12
205x8
160x10
130x12 (2-2-2)
130x12 (2-2-2)

Walking Lunges

25x15 paces each leg
35x10 paces each leg
35x15 paces each leg
45x8 paces each leg

Lying Leg Curls

110x12
140x10
140x8
110x10 (2-2-2)
110x10 (2-2-2)

Seated Leg Curls

130x15 (2-2-2)
130X15 (2-2-2)

CALVES

Standing Calf Raises

235x15
285x12
335x10
235x12

Time of Workout: 9:30 pm to 10:40 pm

Workout Notes: The ATG Squats were tough & awesome! My legs were fried and throbbing at the end of this workout.

Free Weight Friedel

03-25-2010, 08:54 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

CARDIO

45 minutes LISS on Treadmill

-11% incline @ 3.3 mph

Calories Burned: 670

After I finished my cardio, I did 15 minutes of stretching.

Time of Workout: 9:05 pm to 10:05 pm

cawiau

03-25-2010, 09:44 PM

Sick ATG Squats and nice volume on them too:eek:
How do you like the walking lunges? I hate them, but know they are necessary:(

Free Weight Friedel

03-25-2010, 10:10 PM

Sick ATG Squats and nice volume on them too:eek:
How do you like the walking lunges? I hate them, but know they are necessary:(

Thanks!

My glutes always are sore the next day.:D

cawiau

03-26-2010, 04:48 AM

My glutes always are sore the next day.:D

lol, same here:o

Free Weight Friedel

03-30-2010, 07:28 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

SHOULDERS

Hammer Strength Iso-Lateral Shoulder Press

100x8
100x8
100x6
80x9
80x8
55x12

(each side)

Dumbbell Lateral Raises

35x8
35x8
30x10
30x10
20x12
20x12

Lifefitness Double-Cable Shoulder Press

30x12
40x10
50x8

Bent-Over Rear Delts

40x12
40x12
40x12

TRAPS

Barbell Shrugs

225x12
225x12
225x12

Time of Workout: 9:05 pm to 9:55 pm

Workout Notes: Pretty decent shoulder workout.

cawiau

04-08-2010, 09:06 PM

Keep kicking ass bro and hope all is well;)

hyacinth30

04-09-2010, 05:12 AM

Nice work in here. Heavy rear delt raises!

Free Weight Friedel

04-10-2010, 01:55 PM

Keep kicking ass bro and hope all is well;)

Nice work in here. Heavy rear delt raises!

Thanks!

Getting ready to back on the right direction tomorrow and turn this log into high gear!!!!

Free Weight Friedel

05-03-2010, 04:18 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Warm-Up: 5 minutes on Stationary Bike

SHOULDERS

*warm-up sets not included

Hammer Strength Iso-Lateral Shoulder Press

100x10
125x8
125x4
110x5
80x10

(each side)

Hammer Strength Grounded Jam Machine

45x10
55x6
45x8
35x10

(each side)

Dumbbell Lateral Raises

30x10
35x8
35x6
20x6 (drop set)
35x6
20x6 (drop set)

Lifefitness Cable Shoulder Press

35x10
50x8
50x8

TRAPS

Hammer Strength Standing Shrugs

255x12
345x10
385x8
205x12

CARDIO

25 minutes LISS on Treadmill
-11% incline @ 3.3 mph

Calories Burned: 446

Time of Workout: 11:20 AM to 12:20 PM (Shoulders, Traps)

Workout Notes: This was supposed to be done yesterday, but I spent the day doing yardwork, so I had to move it to Sunday.

Very good workout. My shoulder strength continues to increase. The grounded jam machine is a tough exercise. I felt outstanding when I was done!

hyacinth30

05-03-2010, 05:17 AM

Free Weight Friedel

05-03-2010, 06:10 AM

Solid workout. Laterals are super impressive. Shoulders are definitely my weak point but Im working on it.

Thanks for the reps!

Thanks & no problem:D

Free Weight Friedel

05-03-2010, 06:21 AM

Meals & Supplements on 5/2

2 AppNut Black Cats @ 8:30 am

Meal 1

3 Eggs
3 slices Taylor Ham
Whole Wheat Bagel
Supps: 2 AN Complete Balance, 2 AN Bio-Mend

Pre-Workout: 4 Magnum DNA & 1 scoop Magnum Serum @ 10:30 am

During Workout: 1 scoop Gaspari SizeOn Pre-Contest - Tangerine

Immediately Post-Workout: 4 Magnum DNA & 1 scoop Magnum Serum @ 1:05 pm

Meal 2

2 scoops Magnum Quattro - Chocolate Love

Meal 3

Turkey Burger
6 oz Chicken Breast
2 tbsp Honey Mustard Dressing
2 cups Spinach
Supps: 2 FUSION OMEGA OIL

Meal 4

2 scoops Magnum Quattro - Strawberry Fields
2 tbsp Peanut Butter

Meal 5

1 scoop Magnum Quattro - Chocolate Love
1/2 cup 1% Whipped Cottage Cheese
1/2 cup Grape Nuts
(mixed together and then frozen for ice cream):D
Supps: 2 FUSION OMEGA OIL

Before Bed: 5 AN HGHup

Water Consumed: 185 ozs

Totals: 2400 cals, 301 g pro, 139 g carbs, 71 g fat

Notes: Missed one meal but I was not that hungry. Decent day overall.

Free Weight Friedel

05-04-2010, 03:26 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Warm-Up: 5 minutes on Stationary Bike

BACK

*warm-up sets not included

Deadlifts

135x12
135x10
225x10

Hammer Strength Iso-Lateral Low Row

125x10
145x8
145x6
100x10

(each side)

Hammer Strength Pullovers

250x10
250x8
300x6
200x12

Close-Grip Pulldowns

120x12
160x10
200x8
140x10

Single-Arm Cable Rows

50x12
57x5x10
57.5x8
35x12

(each arm)

Straight-Arm Pulldowns

50x12
65x10
50x12 (reverse grip)

CARDIO

25 minutes LISS on Treadmill
-11% incline @ 3.3 mph

Calories Burned: 370

Time of Workout: 9:10 PM to 10:10 PM (Back)

Workout Notes: Very good back workout. I did not go heavy on the DL's because my back was a little stiff.

Free Weight Friedel

05-04-2010, 03:28 PM

Meals & Supplements on 5/3

2 AppNut Black Cats @ 8:10 am

1 scoop Magnum Performance Edge Greens @ 8:40 AM

Meal 1

2 Eggs
1 cup Egg Whites
2 Arnold Multi-Grain Sandwich Thins
Supps: 2 AN Complete Balance, 2 AN Bio-Mend

Meal 2

2 scoops Gaspari Myofusion - Chocolate Mint
2 tbsp Peanut Butter

Meal 3

6 oz Tuna Fish
2 tbsp Smart Balance Omega Mayo
Supps: 2 FUSION OMEGA OIL, 5 AN Osteo-Sport

Meal 4

1 scoop Magnum Quattro - Strawberry Fields
1/2 cup 1% Whipped Cottage Cheese
1/2 cup Kashi Cereal

Meal 5

2 scoops Magnum Quattro - Chocolate Love
Banana

Pre-Workout: 4 Magnum DNA & 1 scoop Magnum Serum @ 8:30 pm

During Workout: 1 scoop Gaspari SizeOn Pre-Contest - Tangerine

Immediately Post-Workout: 4 Magnum DNA & 1 scoop Magnum Serum @ 10:40 pm

Meal 6

2 scoops Gaspari Myofusion - Chocolate Mint

Before Bed: 5 AN HGHup

Water Consumed: 205 ozs

Totals: 2400 cals, 314 g pro, 147 g carbs, 63 g fat

Notes: Pretty decent diet day.

The Serum Blue Raspberry is pretty decent tasting and it mixes very well. I feel a small amount of energy increase from this product.

Free Weight Friedel

05-05-2010, 08:29 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Warm-Up: 5 minutes on Stationary Bike

CHEST

*warm-up sets not included

Dumbbell Flat Bench

90x10
100x8
110x3
70x12

Hammer Strength Iso-Lateral Decline Bench

125x10
145x8
100x12
100x10

Incline Barbell Bench (Wide Grip)

135x10
135x10
165x8

Lifefitness Pec Deck

175x12
220x10
235x10
145x12 (3-2-3)

BICEPS

Hammer Strength Preacher Curls

60x12
95x10
105x8
85x10

Seated Alternating Dumbbell Curls

35x6
25x10
25x10
25x10

Dumbbell Hammer Curls

30x10
35x8
30x10
30x8

Time of Workout: 9:20 PM to 10:40 PM

Workout Notes: Excellent workout! Chest & Arms were really pumped up. The Wide Grip Incline Bench sets were tough and it felt kind of weird, but they really stretched my chest out.

Free Weight Friedel

05-05-2010, 08:30 PM

Meals & Supplements on 5/4

2 AppNut Black Cats @ 8:10 am

Meal 1

Protein Pancakes
1 scoop Magnum Quattro - Chocolate Love
1/2 cup Whole Wheat Pancake Mix
1/2 cup 1% Milk
1 tbsp Canola Oil
1 Egg
3/4 cup Sugar Free Syrup
Supps: 2 AN Complete Balance, 2 AN Bio-Mend

Meal 2

2 scoops Gaspari Myofusion - Chocolate Mint
Banana
2 tbsp Peanut Butter

Meal 3

Pollo Tropical - Pork Tropiticus
1 cup Brown Rice
Supps: 2 FUSION OMEGA OIL, 5 AN Osteo-Sport

1 scoop Magnum Performance Edge Greens @ 5:50 PM

Meal 4

1 scoop Magnum Quattro - Strawberry Fields
3/4 cup Oats

Pre-Workout: 8 Magnum DNA & 1 scoop Magnum Serum @ 8:30 pm

During Workout: Water

Immediately Post-Workout: 1 scoop Magnum Serum @ 10:40 pm

Meal 5

2 scoops Magnum Quattro - Chocolate Love
1 scoop Dextrose

Before Bed: 5 AN HGHup

Water Consumed: 160 ozs

Totals: ? cals, ? g pro, ? g carbs, ? g fat

Notes: Missed 1 meal, but I was not really that hungry today. I don't know what is is but, maybe, it's the Performance Edge Greens. I don't know if this product would have this kind of affect on me but, I cannot attribute it to anything else.

Taking the 8 DNA pre-workout was kind of interesting. First of all, 8 pills kind of suck to take 30 minutes pre-workout.:D But, I believe it helped me with my recovery during tonights workout better than taking 4 Pre & 4 Post.

Free Weight Friedel

05-05-2010, 08:38 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Warm-Up: 8 minutes on Stationary Bike

LEGS

*warm-up sets not included

I had to stop my workout!:mad:

I got through Barbell Squats ok, but after starting Leg Presses, I got a spasm in my back. I tried to stretch it out, but it did not work. So, I stopped my workout.

I hate this, but maybe my body was telling me something. Hopefully, it will be OK tomorrow.

Michael Bao

05-06-2010, 01:18 AM

http://img535.imageshack.us/img535/9761/1zezfir.gif

Hope your back gets better, I notice almost everyone I'm following in their journals they have back or some other kind of problem. Kind of sucks. Go treat yourself to a massage at an asian parlor.

http://img80.imageshack.us/img80/2520/feels.gif

Free Weight Friedel

05-07-2010, 07:42 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Today was an off day for me and I needed it!:D

Meals & Supplements on 5/6

2 AppNut Black Cats @ 8:40 am

Meal 1

2 scoops Magnum Quattro - Strawberry Fields
2 tbsp Peanut Butter

Meal 2

8 ozs Chicken Breast
1 cup Brocolli
30 Almonds
Supps: 2 AN Complete Balance, 2 AN Bio-Mend, 2 FUSION OMEGA OIL

1 scoop Magnum Performance Edge Greens @ 3:00 PM

Meal 3

1 cup 1% Whipped Cottage Cheese
1 scoop Myofusion - Chocolate Mint
Supps: 5 AN Osteo-Sport

Meal 4

2 Turkey Burgers
1 cup Brocolli
Supps: 2 FUSION OMEGA OIL

Meal 5

2 scoops Myofusion - Chocolate Mint
2 tbsp Peanut Butter

Meal 5

2 scoops Magnum Quattro - Chocolate Love

Before Bed: 5 AN HGHup

Water Consumed: 175 ozs

Totals: 2535 cals, 380 g pro, 67 g carbs, 83 g fat

Notes: Low carb day. Did not take any DNA or Serum.

Free Weight Friedel

05-07-2010, 07:54 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Warm-Up: 5 minutes on Stationary Bike

SHOULDERS

*warm-up sets not included

Standing Military Presses

95x12
135x10
155x4
155x4
115x12
115x10

Hammer Strength Iso-Lateral Shoulder Press

90x10
90x8
80x10
80x8
55x10

(each side)

Dumbbell Lateral Raises

30x10
30x10
30x10
30x8

-superset with-

Bent-Over Dumbbell Rear Delts

45x10
45x10
45x10
45x8

Lifefitness Cable X-Over Rear Delts

22.5x12
27.5x10
32.5x8
22.5x10

TRAPS

Dumbbell Shrugs

75x12
95x12
110x10
110x10

CARDIO

35 minutes LISS on Treadmill
-11% incline @ 3.3 mph

Calories Burned: 520

Time of Workout: 6:20 PM to 7:15 PM (Shoulders, Traps)

Workout Notes: Very Good workout! Shoulders & Traps felt awesome.

tjwoody

05-07-2010, 08:36 PM

Hey man, thought i'd check in. looking good. back injuries of any type suck... i should know, have them my whole life! boooo!!!

Free Weight Friedel

05-10-2010, 07:14 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Warm-Up: 5 minutes on Stationary Bike

*warm-up sets not included

Deadlifts

225x10
225x10
315x8
315x8
365x6
365x6
385x2
275x10

CARDIO

40 minutes LISS on Treadmill
-11% incline @ 3.3 mph

Calories Burned: 595

Time of Workout: 9:45 AM to 10:15 AM (Deadlifts)

Workout Notes: I did deadlifts only because I really wanted to focus on doing them. This was an awesome deadlift session and I'm happy that I did it this way.

fitnessman

05-10-2010, 07:16 AM

Nice DL numbers OLD MAN!

:p

Free Weight Friedel

05-10-2010, 07:16 AM

Nice DL numbers OLD MAN!

:p

Thanks Pops:p

Free Weight Friedel

05-11-2010, 07:32 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Warm-Up: 5 minutes on Stationary Bike

CHEST

*warm-up sets not included

Barbell Bench

185x10
225x8
255x6
275x4 (2 w/ help)
185x8

Hammer Strength Iso-Lateral Incline Bench

80x12
125x6
115x6
80x10

(each side)

Cable Crossovers

32.5x12
42.5x10
42.5x10
32.5x12

BICEPS

Barbell Curls

65x12
85x10
105x8
115x6
85x8
65x12

V-Bar Cable Hammer Curls

50x12
65x10
65x10
50x10

Hammer Strength Preacher Curls

100x6
75x10
75x10

Dumbbell Curls

20x25
20x20

ABS

Hanging Knee Raises

15, 12, 12, 10

Weighted Crunches

25x15
25x12
25x12
25x10
25x10

Time of Workout: 9:15 PM to 10:25 PM

Workout Notes: Very good workout.

Free Weight Friedel

05-11-2010, 07:33 PM

Meals & Supplements on 5/10

2 AppNut Black Cats @ 8:35 am

Meal 1

4 Eggs
1/2 cup Brocolli
Supps: 2 AN Complete Balance, 2 AN Bio-Mend

Meal 2

2 scoops Myofusion - Chocolate Mint
1/2 cup Oats
2 tbsp Peanut Butter

1 scoop Magnum Performance Edge Greens @ 1:00 PM

Meal 3

2 Turkey Burgers
Homemade Eggplant Parm
Supps: 2 FUSION OMEGA OIL, 5 AN Osteo-Sport

Meal 4

Chicken Quesadillas
(Today was my Daughter's Birthday)

Meal 5

2 scoops Myofusion - Chocolate Mint
1/2 cup Oats

Pre-Workout: 8 Magnum DNA & 2 scoops Magnum Serum

Meal 6

2 scoops Magnum Quattro - Chocolate Love

Before Bed: 5 AN HGHup

Water Consumed: 170 ozs

Totals: ? cals, ? g pro, ? g carbs, ? g fat

Notes: Day was so-so as far as my diet goes. It was my daughter's birthday today so we went out to eat.

I really like the 8 DNA & 2 scoops of Serum pre-workout. Better recovery and no BA tingles after my workout.

ossumday1

05-11-2010, 07:36 PM

Nice deadlifts the other day...Are you following a particular split or just going by feel?

Free Weight Friedel

05-11-2010, 07:46 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

At Iron Butterfly in Rochester, NY

Warm-Up: 5 minutes on Treadmill

LEGS

*warm-up sets not included

Hack Squats

350x10
440x8
440x6

Leg Presses

440x10
530x10
620x8
620x6
440x10
440x10

Walking Lunges

25 lb plate in each handx12 paces each leg
25 lb plate in each handx12 paces each leg
25 lb plate in each handx12 paces each leg
25 lb plate in each handx10 paces each leg

Lying Leg Curls

115x12
135x10
145x10
155x8
165x6
125x12

CALVES

Seated Calf Raises

150x12
150x12
150x12
150x12

Time of Workout: 7:15 PM to 8:20 PM

Workout Notes: Very good workout, although I did not really like the Hack Squat machine they have. I only did 3 sets because it bothered my knees too much. The leg presses and leg curls were awesome and my legs were throbbing at the end of my workout.:D

Free Weight Friedel

05-11-2010, 07:48 PM

Nice deadlifts the other day...Are you following a particular split or just going by feel?

Thanks!

Usually I do:

Workout # 1 - Back, Tris
Workout # 2 - Chest, Bis
Workout # 3 - Legs
Workout # 4 - Shoulders, Traps

Then I do one of the above workouts, twice in one week, on a rotating basis.

Free Weight Friedel

05-11-2010, 07:50 PM

Meals & Supplements on 5/11

2 AppNut Black Cats @ 8:20 am

Diet was kind of funky today because I was traveling for work. I will be home tomorrow afternoon.

Pre-Workout: 8 Magnum DNA & 2 scoops Magnum Serum

ossumday1

05-11-2010, 07:51 PM

Thanks!

Usually I do:

Workout # 1 - Back, Tris
Workout # 2 - Chest, Bis
Workout # 3 - Legs
Workout # 4 - Shoulders, Traps

Then I do one of the above workouts, twice in one week, on a rotating basis.

Have you ever done a chest/tri and back/bi kind of split? If so, how do you like this split compared to that? I've heard good things about the kind of split you are using and I've been thinking of switching this summer.

Free Weight Friedel

05-11-2010, 07:56 PM

Have you ever done a chest/tri and back/bi kind of split? If so, how do you like this split compared to that? I've heard good things about the kind of split you are using and I've been thinking of switching this summer.

Yes, I have done it that way and I like both. I like to change things up. The way I'm doing it doesn't really tax the tri's and bi's because you are pulling on one body part and pushing on the other.

I've also used this split:

Workout # 1-Back, Hams
Workout # 2-Chest
Workout # 3-Quads, Calves
Workout # 4-Shoulders, Traps
Workout # 5-Arms

ossumday1

05-11-2010, 08:03 PM

Sweet thanks for the response...I think I'm going to give it a go. Can't hurt to switch things up.

tjwoody

05-12-2010, 05:54 AM

Ive been looking at that chest/bis, back/tris too. Just need to insure I get least a days rest in between those 2 days. i heard good things so would like to try it. my split is a lil funky ATM.

ossumday1

05-12-2010, 09:14 AM

Ive been looking at that chest/bis, back/tris too. Just need to insure I get least a days rest in between those 2 days. i heard good things so would like to try it. my split is a lil funky ATM.

Yea I've been going by feel a lot lately due to still being in school and not being able to be as consistent as I'd like

Free Weight Friedel

05-14-2010, 06:53 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Warm-Up: 5 minutes on Treadmill

SHOULDERS

*warm-up sets not included

Lifefitness Cable Shoulder Press

45x10
55x10
65x6
65x6
40x12

Standing Military Press

115x10
115x10
115x10
115x8

-superset with-

Dumbbell Lateral Raises

15x12
15x12
15x12
15x10

Lifefitness Rear Delt Machine

130x12
145x10
160x8
160x8
115x12

TRICEPS

Dumbbell Overhead Extensions

70x12
90x8
90x6
70x10

Reverse-Grip EZ Bar Pressdowns

52.5x12
62.5x10
67.5x10
72.5x8
47.5x12

Lifefitness Tricep Press Machine

190x15
150x20

ABS

Hammer Strength MTS Abdominal Machine

50x25
60x20
70x15
80x12
80x10

Hanging Knee Raises

10, 10, 10, 10, 10

Time of Workout: 9:15 PM to 10:30 PM

Workout Notes: Awesome workout! The superset was a killer even though it was done with lighter weights. I am seeing very good progress in my shoulders and my strength continues to get better.

Free Weight Friedel

05-14-2010, 07:33 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

CARDIO

Warm-up: 5 minutes

15 minutes HIIT on Elliptical
-Level 9 (30 sec fast - 1 minute normal)

30 minutes LISS on Treadmill
-11% incline @ 3.3 mph

Calories burned: 686

10 minutes stretching after Cardio

Time of Workout: 9:20 PM to 10:20 PM

Workout Notes: Awesome Cardio session. I was sweating profusely!

tjwoody

05-14-2010, 11:02 AM

I see you superset also on some movements? Whats your thoughts on it overall? I like to add a superset in towards end of the bodypart.

PS: Did you hear free test is on preorder!? :P

Free Weight Friedel

05-14-2010, 11:04 AM

I see you superset also on some movements? Whats your thoughts on it overall? I like to add a superset in towards end of the bodypart.

PS: Did you hear free test is on preorder!? :P

I like to add them in every once-in-awhile to change things up!

What's Free Test?:p

hyacinth30

05-14-2010, 11:13 AM

Free Weight Friedel

05-17-2010, 09:47 AM

Meals & Supplements on 5/13

2 AppNut Black Cats @ 8:20 am

Meal 1

4 Eggs
1/2 cup Egg Whites
Supps: 2 AN Complete Balance, 2 AN Bio-Mend

Meal 2

2 Turkey Burgers
1 cup Brocolli
Supps: 3 FUSION OMEGA OIL

1 scoop Magnum Performance Edge Greens @ 1:00 PM

Meal 3

2 scopps Myofusion - Chocolate Mint
30 Almonds
Supps: 5 AN Osteo-Sport

Meal 4

2 Ground Sirloin Burgers
Supps: 3 FUSION OMEGA OIL

Pre-Workout: 8 Magnum DNA & 2 scoops Magnum Serum @ 8:45 PM

Intra-Workout: Water

Meal 5

2 scoops Quattro - Strawberry Fields
Banana

Before Bed: 5 AN HGHup

Water Consumed: 135 ozs

Totals: 2418 cals, 310 g pro, 69 g carbs, 102 g fat

Notes: Low Carb day and fat was a little too high.

Free Weight Friedel

05-17-2010, 09:48 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Warm-Up: 5 minutes on Stationary Bike

BACK

*warm-up sets not included

Hammer Strength Iso-Lateral Low Row

100x12
125x10
145x8
170x6
125x10

(each side)

Wide Grip Pulldowns

180x8
180x8
220x6
160x12

T-Bar Rows

5 platesx8
6 platesx6
6 platesx6
4 platesx10

Seated Rows

200x10
240x8
240x8
160x12

Lifefitness Double Pulley Pulldowns

50x8
65x8
65x8

Hammer Strength Pullovers

150x15
150x12
200x10

TRAPS

Dumbbell Shrugs

65x12
85x10
100x8

Time of Workout: 6:20 PM to 7:30 PM

Workout Notes: Very good back workout.

Free Weight Friedel

05-17-2010, 09:50 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Busy Weekend! I did not have any time to get to the gym.:mad:

Free Weight Friedel

05-19-2010, 09:23 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Warm-Up: 5 minutes on Stationary Bike

CHEST

*warm-up sets not included

Hammer Strength Iso-Lateral Horizontal Press

110x10
145x6
135x6
110x10

(each side)

Decline Barbell Bench

185x8
225x3
225x3
175x10

Dumbbell Incline Bench

65x10
80x8
85x6
70x12

Lifefitness Pec Deck

145x12
175x10
205x8
160x12

BICEPS

Barbell Curls

65x12
85x10
95x8
95x8
75x10

Lifefitness Preacher Curls

95x12
125x10
140x10
50x10 (Single Arm)

ABS

Hanging Knee Raises

12, 12, 12

Lifefitness Ab Machine

65x20
95x15
95x12
95x10

Time of Workout: 9:20 PM to 10:35 PM

Workout Notes: Excellent workout! I felt really good on the BB Declines. The 225x3, for 2 sets, is a PR for me. The DB Inclines also felt really good.

Free Weight Friedel

05-19-2010, 09:24 PM

Meals & Supplements on 5/17

2 AppNut Black Cats @ 8:15 am

Meal 1

3 Eggs
3/4 cup Oats
1 scoop Myofusion - Chocolate Mint
Supps: 2 AN Complete Balance, 2 AN Bio-Mend

Meal 2

2 scoops Myofusion - Chocolate Mint
2 tbsp PNB
Supps: 3 FUSION OMEGA OIL

1 scoop Magnum Performance Edge Greens @ 1:15 PM

Meal 3

6 ozs Tuna Fish
2 tbsp Smart Balance Omega Mayo
2 Arnold Multi-Grain Sandwich Thins
Supps: 5 AN Osteo-Sport

Meal 5

8 oz Grilled Chicken Breast
1 cup Brocolli
Supps: 3 FUSION OMEGA OIL

Pre-Workout: 8 Magnum DNA & 2 scoops Magnum Serum @ 8:30 PM

Intra-Workout: Water

Meal 6

2 scoops Quattro - Strawberry Fields
20 oz Gatorade G2

Before Bed: 5 AN HGHup

Water Consumed: 180 ozs

Totals: 2750 cals, 329 g pro, 187 g carbs, 77 g fat

Notes: I love the Quattro!

Free Weight Friedel

05-19-2010, 09:25 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

At Iron Butterfly in Rochester, NY

Warm-Up: 10 minutes on Treadmill

LEGS

*warm-up sets not included

Barbell Squats (ATG)

225x8
275x6
325x3
325x3
275x6
225x8

Leg Presses

530x8
620x8
620x6
440x12
440x10

Walking Lunges

25 lb plate in each handx12 paces each leg
25 lb plate in each handx12 paces each leg
35 lb plate in each handx10 paces each leg
25 lb plate in each handx10 paces each leg

Lying Leg Curls

125x12
145x10
155x8
165x6
165x6
115x8 (drop set)

CALVES

Seated Calf Raises w/ DB's on Knees

150x12
150x12
150x12
150x12

Time of Workout: 7:30 PM to 8:40 PM

Workout Notes: Awesome squats! Legs were toast.

Free Weight Friedel

05-19-2010, 09:26 PM

Meals & Supplements on 5/18

2 AppNut Black Cats @ 8:15 am

Traveling again and it's so tough to stay on track with the diet.

Pre-Workout: 8 Magnum DNA (powder) mixed in water:eek: & 2 scoops Magnum Serum @ 6:45 PM

Intra-Workout: Water

Before Bed: 5 AN HGHup

Notes: The DNA powder, mixed in water, was not as bad as I thought it would be.:D

Michael Bao

05-20-2010, 01:21 AM

:eek: You have strong legs, for an old man =P.

Never seen seated calve raises with db on knees o.0.

Btw, do you happen to have any black cat samples? Been seeing buncha people talk about it.

Free Weight Friedel

05-20-2010, 06:36 AM

:eek: You have strong legs, for an old man =P.

Never seen seated calve raises with db on knees o.0.

Btw, do you happen to have any black cat samples? Been seeing buncha people talk about it.

How do you expect me to get you Black Cats samples when you call me an old man?:p

Thanks!:D

PM me your shipping info.

Free Weight Friedel

05-20-2010, 09:44 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

At Iron Butterfly in Rochester, NY

Warm-Up: 10 minutes on Treadmill

SHOULDERS

*warm-up sets not included

Standing Military Presses

135x10
135x8
155x3
125x8
115x10

Dumbbell Lateral Raises

30x10
35x8
40x6
40x6
20x10 (drop set)

Front Plate Raise

45x8
45x6
35x8
35x8

Dumbbell Rear Delts

50x10
50x10
60x8
60x8

High Cable Pulls

70x12
90x12
120x10

TRICEPS

Overhead Dumbbell Extensions

70x12
90x10
90x10
70x10

Cable Pressdowns

80x12
90x10
100x8

Reverse Grip Pressdowns

50x12
60x10
70x8

CARDIO

20 minutes LISS on Treadmill
-11% incline @ 3.3 mph

Calories Burned: 250

Time of Workout: 6:20 PM to 7:30 PM (Shoulders, Triceps)

Workout Notes: Shoulders felt good and triceps felt so-so.

Free Weight Friedel

05-20-2010, 09:46 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

At Iron Butterfly in Rochester, NY

Warm-Up: 5 minutes on Treadmill

BACK

*warm-up sets not included

Rack Pulls

225x10
225x10
315x8
315x8
365x6
415x3
415x3
315x6

Wide-Grip Pulldowns

160x12
190x10
205x8
175x10

Seated Rows

175x12
205x10
220x8
175x10

Close-Grip Pulldowns (3-1-3)

145x12
175x12
190x10
190x10

CARDIO

30 minutes LISS on Treadmill
-11% incline @ 3.3 mph

Calories Burned: 375

Time of Workout: 6:20 PM to 7:20 PM (Back)

Workout Notes: The Rack Pulls were awesome! I do not get a chance to do these at my home gym because they do not have a rack that goes low enough. Shorter workout tonight.

Free Weight Friedel

05-22-2010, 09:48 PM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

I was not able to get to the gym on Friday or Saturday.

I took my 8 DNA & 2 scoops of Serum each day though to keep it in my system.

FOR BREAKFAST ON SATURDAY

Mixing Cinnamon Roll MUSCLEGEL with Oatmeal:D

VVqL5MN4Qo8

Mixing: As you can see, it was pretty easy to mix it with the hot oatmeal.

Taste: This tasted awesome! Just like Cinnamon Oatmeal!

Free Weight Friedel

05-25-2010, 07:58 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Warm-Up: 5 minutes on Treadmill

CHEST

*warm-up sets not included

Lifefitness Double Cable Presses

50x10
65x8
65x8

-superset with-

Lifefintess Double Cable Flyes

30x10
30x10
30x10

Hammer Strength Iso-Lateral Wide Chest

95x12
110x8
120x8
85x10

(each side)

Dumbbell Decline Bench Press

65x10
65x8
65x8

BICEPS

EZ Bar Crazy 8's

50x1,2,3,4,5,6,7,8,7,6,5,4,3,2,1

Hammer Strength Preacher Curls

55x12
65x10
75x8
55x12

Dumbbell Hammer Curls

30x12
40x8
40x8
15x10 (drop set)

ABS

Hammer Strength MTS Ab Machine

60x20
70x15
80x10

Hanging Knee Raises

12, 12, 10, 10

Oblique Twists

25x10
25x10

(each side)

CARDIO

25 minutes LISS on Treadmill
-11% incline @ 3.3 mph

Calories Burned: 403

Time of Workout: 5:25 PM to 6:30 PM (Chest, Biceps, Abs)

Workout Notes: Awesome workout after 2 days off! Biceps were spent after the Crazy 8's.

Free Weight Friedel

05-25-2010, 07:59 AM

Meals & Supplements on 5/23

2 AppNut Black Cats @ 8:50 am

Diet was pretty good today

Pre-Workout: 8 Magnum DNA & 2 scoops Magnum Serum @ 4:45 PM

Intra-Workout: Water

Before Bed: 5 AN HGHup

Notes: Next to last day with the 8 DNA caps. Recovery still has improved and DOM's have been reduced.

Free Weight Friedel

05-25-2010, 08:00 AM

Free Weight Friedel's "OBF 2010 Spectacular Spring Contest Log"

Warm-Up: 6 minutes on Treadmill

LEGS

*warm-up sets not included

Barbell Squats (ATG)

315x5
315x4
275x6
225x10
225x8

Leg Extensions

150x12
170x10
170x10
130x12 (3-2-3)

Lying Leg Curls

125x12
140x10
155x8
140x10

Walking Lunges

25 lb plate in each handx12 paces each leg
35 lb plate in each handx10 paces each leg
25 lb plate in each handx10 paces each leg

CALVES

Standing Calf Raises

115x15 then BWx10
205x12 then BWx10
205x12 then BWx10
275x8 then BWx10

Time of Workout: 9:15 PM to 10:20 PM

Workout Notes: My legs were spent. I did the ATG squats with 5 lb plates under my heals and what a difference. I felt more of a focus on the quads. The squats were tougher to do this way than with your feet flat on the floor.

fitnessman

05-25-2010, 08:00 AM

Less DOMS is always good!

Free Weight Friedel

05-26-2010, 03:55 AM

Meals & Supplements on 5/24

2 AppNut Black Cats @ 8:20 am

Meal 1

2 Eggs
1 cup Egg Whites
1 tbsp Smart Balance Buttery Spread
Arnold Multigrain Sandwich Thin
Musclepharm MUSCLEGEL - Cinnamon Roll
Supps: 2 AN Complete Balance, 2 AN Bio-Mend

Meal 2

2 scoops Magnum Quattro - Chocolate Love
2 tbsp Peanut Butter

1 scoop Magnum Preformance Edge Greens & 1 scoop MyoGenix Pro Fiber @ 2:20 PM

Meal 3

6 oz Tuna Fish
2 tbsp Smart Balance Omega Mayo
2 Cheese Rolls
Supps: 3 FUSION OMEGA OIL

Meal 4

8 oz Grilled Chicken Breast
1 cup Green Beans
Supps: 5 AN Osteo-Sport

1 AN Black Cats @ 6:00 PM

Meal 5

2 Musclepharm MUSCLEGEL - Key Lime

Pre-Workout: 8 Magnum DNA & 2 scoops Magnum Serum @ 8:35 PM

Intra-Workout: Water

Meal 6

2 scoops Magnum Quattro - Strawberry Fields
1 scoop Dextrose

Before Bed: 5 AN HGHup

Water Consumed: 170 ozs

Totals: 2647 cals, 346 g pro, 165g carbs, 67 g fat

Notes: Very good diet day!