++++Free Weight Friedel's MN X-Factor Advanced Log++++

[LayzieBone085]

Originally Posted by Free Weight Friedel

OK, Dad

Funny thing is.. My dad is 48 years old..

DAD

[Free Weight Friedel]

Originally Posted by LayzieBone085

Funny thing is.. My dad is 48 years old..

DAD

Ruh Roh

[bloodsimple1234]

3 up 3 down,you like that George?


big,big series coming up this weekend...you ready?

[Free Weight Friedel]

*5 minute warm up on Bike


SHOULDERS

*warm up sets not included

Dumbbell Shoulder Press

70x10
70x10
75x8
80x6

Dumbbell Lateral Raises

25x12
30x10
35x8
35x8
25x8 *Drop Set

Lifefitness Shoulder Press Machine - Neutral Grip

80x12
110x10
125x10
140x8
65x6 *Drop Set

Upright Cable Rows

50x12
65x12
80x10


TRICEPS


Tricep Pushdowns

65x12
95x10
105x8
105x8

CGBP

135x12
165x10
185x8
155x10

Rope Pulldown

27.5x12
27.5x12
35x10

Single-Arm Dumbbell Extensions

20x8
25x8
25x8


Time of Training: 9:20 pm to 10:35 pm


Training Notes: Awesome workout! My shoulders & tri's were really pumped!

[Free Weight Friedel]

NUTRITION & SUPPLEMENTS on 10/12

Meal 1

2 XL Eggs
1 cup Egg Whites
1 cup Kashi Go Lean Cereal
1 cup 1% Milk
Arnold Multi-Grain Sandwich Thin
2 tbsp Smart Balance Omega Peanut Butter - Chunky
Supps: 1 X-Factor Advanced, 3 FUSION ZEUS

Meal 2

2 scoops Prolab Pure Whey - Cinnamon Oatmeal
3/4 cup Whole Grain Quinoa
1 tbsp Smart Balance Omega Buttery Spread
Supps: 3 Omega 3's

Meal 3

6 oz Tuna Fish
2 tbsp Smart Balance Omega Mayo
2 slices Whole Wheat Bread
Tomato

Meal 4

1 1/2 scoops Gaspari MyoFusion - Strawberry
1 cup Oats
Supps: 3 Omega 3's


1 scoop APS Mesomorph @ 8:15 pm
Supps: 3 X-Factor Advanced


During Workout: Gaspari SizeOn V2 - Pre-Contest
Review thread: http://forum.bodybuilding.com/showth...hp?t=119616331


Meal 5

2 scoops XF Whey - Lemonade

Meal 6

Myofusion Ice Cream - Nom Nom
1 scoop Gaspari MyoFusion - Strawberry
1/2 cup 1% Whipped Cottage Cheese
1/2 cup Kashi Go Lean Cereal
1/2 cup water
MIXED TOGETHER & THEN FROZEN



Totals: 3360 cals, 327 g pro, 310 g carbs, 90 g fat


Water Consumed: 145 ozs


Diet Notes: Very Good day. The MyoFusion Ice Cream was excellent!


X-Factor Advanced Notes: 1-3 dosing. I had a pretty good pump going tonight in my shoulders & tri's.


Misc. Notes: None

[Illadelphia]

80x6 is serious!


Add to the fact you are old!

I don't think COnor can do 80 for 6


Lookin solid George. Any joint isssues or headaches?

[Free Weight Friedel]

Originally Posted by Illadelphia

80x6 is serious!


Add to the fact you are old!

I don't think COnor can do 80 for 6


Lookin solid George. Any joint isssues or headaches?

Yes, serious and you love to bust Conor's chops. BTW, where's he been?

I've had some minor joint issues but nothing that has been too bad. No headaches.

[Free Weight Friedel]

*8 minute warm up on Bike


BACK

*warm up sets not included

Deadlifts

225x10
315x5
315x5
405x3
405x3
495xFAIL

Hammer Strength Pullover

200x12
290x10
290x8
340x6 (3 w/ help)
200x6 *Drop Set

Lifefitness Double Cable Pulldowns

72.5x12
80x10
87.5x8
95x6 (2 w/ help)

Hammer Strength Pulldown - Reverse Grip

150x10
200x8
250x6 (4 w/ help)

Seated Rows

140x12 (3-1-2)
160x10 (3-1-2)
200x6 (3-1-2)


HAMS


Seated Leg Curls

110x15
150x12
170x10
190x8
210x6 (3 w/ help)



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


Training Notes: Overall, a very good workout. I failed on the DL's @ 495. I incorporated alot of negative reps tonight.

[Free Weight Friedel]

NUTRITION & SUPPLEMENTS on 10/13

4 FUSION AGENT-M @ 7:30 am


Meal 1

2 XL Eggs
1 cup Egg Whites
2 Arnold Multi-Grain Sandwich Thins
Supps: 1 X-Factor Advanced, 3 FUSION ZEUS

Meal 2

2 scoops Prolab Pure Whey - Cinnamon Oatmeal
1/2 cup Oats
1/4 cup Almonds
Supps: 3 Omega 3's

Meal 3

6 oz Tuna Fish
2 tbsp Smart Balance Omega Mayo
2 Whole Wheat Tortilla's
Tomato

Snack: Fiber One Bar

Meal 4

1 scoop Gaspari MyoFusion - Strawberry
1/2 cup 1% Whipped Cottage Cheese
1/2 cup Oats
2 tbsp Smart Balance Omega Peanut Butter - Chunky
Supps: 3 Omega 3's

Meal 5

1 scoop Gaspari MyoFusion - Strawberry
3/4 cup Oats
Supps: 3 FUSION ZEUS


1 scoop APS Mesomorph @ 8:30 pm
Supps: 3 X-Factor Advanced


During Workout: Gaspari SizeOn V2 - Pre-Contest
Review thread: http://forum.bodybuilding.com/showth...hp?t=119616331



Meal 6

Oh Yeah Bar - Penut Butter & Caramel
16 ozs Gatorade
Supps: 4 FUSION AGENT-M



Totals: 3420 cals, 277 g pro, 328 g carbs, 111 g fat


Water Consumed: 150 ozs


Diet Notes: A little bit too much fat today. Everything else was pretty good.


X-Factor Advanced Notes: 1-3 dosing.


Misc. Notes: None

[LayzieBone085]

Even at 48. George's body loves the carbs! Yes Sir!

[Illadelphia]

George, even attempting 495 is beast!

Instead of jumping from 405 to 495, on the next DL day, shoot for maybe 455 and see how it goes...

[Free Weight Friedel]

Originally Posted by LayzieBone085

Even at 48. George's body loves the carbs! Yes Sir!

lol

Originally Posted by Illadelphia

George, even attempting 495 is beast!

Instead of jumping from 405 to 495, on the next DL day, shoot for maybe 455 and see how it goes...

Yeah, that's what I should have done.

[bloodsimple1234]

props on getting the meals in George!



now............



3 man rotation,your thoughts?

[Free Weight Friedel]

*5 minute warm up on Bike


CHEST

*warm up sets not included

Barbell Bench

185x10
225x6
245x6
265x4 (2 w/ help)

Barbell Incline Bench

185x8
225x6 PR
225x6 (3 w/ help)

Incline Dumbbell Flyes

45x12
50x10
55x8

Incline Dumbbell Bench

70x10
70x10
80x6

Cable Crossovers

27.5x12
32.5x10
37.5x10


BICEPS


Standing Alternating Arm Dumbbell Curls

35x10
40x10
45x8

Barbell Preacher Curls

75x8
75x8
75x8

Cable Hammer Curls

35x12
50x10
65x8



Time of Training: 9:20 pm to 10:35 pm


Training Notes: Very good workout. Chest and Bi's felt really good when I was done. I hit a PR on the Incline Barbell Bench, which felt awesome!

[Free Weight Friedel]

NUTRITION & SUPPLEMENTS on 10/14

Meal 1

Protein Pancakes
1 scoop Prolab Pure Whey - Cinnamon Oatmeal
1 cup Red Mill Whole Wheat Pancake Mix
1 XL Egg
1 cup 1% Milk
1 tbsp Canola Oil
3/4 cup Sugar Free Pancake Syrup
Supps: 1 X-Factor Advanced, 3 FUSION ZEUS

Meal 2

6 oz Grilled Chicken Breast
Whole Whet Tortilla
1 teaspoon Honey Mustard
Tomato
Supps: 3 Omega 3's

Meal 3

5 oz Turkey Breast
1 tbsp Smart Balance Omega Mayo
Whole Wheat Bagel
Supps: 3 AEN IntraXcell

Meal 4

6 oz Grilled Chicken Breast
2 cups Brown Rice
1 cup Spinach
Supps: 3 Omega 3's

Meal 5

1 scoop Gaspari MyoFusion - Strawberry
Arnold Multi-Grain Sandwich Thin
1 tbsp Smart Balance Omega Peanut Butter - Chunky
Supps: 3 X-Factor Advanced


During Workout: Gaspari SizeOn V2 - Pre-Contest
Review thread: http://forum.bodybuilding.com/showth...hp?t=119616331


Meal 6

2 scoops Gaspari MyoFusion - Strawberry
16 oz Gatorade
Supps: 3 ZEUS



Totals: 3070 cals, 275 g pro, 349 g carbs, 75 g fat


Water Consumed: 120 ozs


Diet Notes: Very good day. The pancakes were outstanding!


X-Factor Advanced Notes: 1-3 dosing.


Misc. Notes: None

[bloodsimple1234]

you are a strong dude George! nice session and even better meal layout! way to get those meals in!


those protein pancakes sound great.Have not had they whey in a while,although they are not much different then the LMC.

[Free Weight Friedel]

Originally Posted by bloodsimple1234

you are a strong dude George! nice session and even better meal layout! way to get those meals in!


those protein pancakes sound great.Have not had they whey in a while,although they are not much different then the LMC.

Thanks!

I'm probably going to try to make some Strawberry Protein Pancakes using MyoFusion.

[Adjusting]

Originally Posted by Free Weight Friedel

Thanks!

I'm probably going to try to make some Strawberry Protein Pancakes using MyoFusion.

I understood it was a bad idea to combine Ara and CLA....

Has that changed?

[Free Weight Friedel]

*5 minute warm up on Bike


TRAPS

*warm up sets not included

Barbell Shrugs

315x10
315x10
315x10
315x10
365x8
365x6

Dumbbell Shrugs

90x12
110x12
130x10
140x8

FOREARMS


Barbell Wrist Curls

45x15
65x12
85x10
85x8
65x12

Reverse Grip Barbell Wrist Curls

45x10
45x8
45x8

ABS

Crunches
Leg Raises
Side Bends


CARDIO

30 minutes LISS on Treadmill
-12% incline @ 3.4 mph

Calories Burned: 480



Time of Training: 5:05 pm to 6:00 pm(Traps, Forearms, Abs)


Training Notes: Catch up day for me. Barbell shrugs were great!

[Free Weight Friedel]

Originally Posted by Adjusting

I understood it was a bad idea to combine Ara and CLA....

Has that changed?

Oh, I forgot that's in MyoFusion. I don't know the anwser to that.

[Free Weight Friedel]

NUTRITION & SUPPLEMENTS on 10/15

Meal 1

3 XL Eggs
1/2 cup Egg Whites
1 cup Kashi Go Lean Cereal
1 cup 1% Milk
Supps: 3 FUSION ZEUS

Meal 2

2 scoops Prolab Pure Whey - Cinnamon Oatmeal
2 Arnold Multigrain Sandwich Thins
2 tbsp Smart Balance Omega Peanut Butter
Supps: 3 Omega 3's

Meal 3

Detour Bar - Cookie Dough Caramel Twist


1 scoop APS Mesomorph @ 4:15 pm
Supps: 4 X-Factor Advanced


During Workout: Gaspari SizeOn V2 - Pre-Contest
Review thread: http://forum.bodybuilding.com/showth...hp?t=119616331

Meal 4

1 serving Thermolife Vasolate - Chocolate Peanut Butter
Review: COMING LATER
16 oz Gatorade

Meal 5

6 oz Grilled Chicken Breast
6 oz Sweet Potato
1 tbsp Smart Balance Buttery Spread
Tomato
Fiber One Bar
Supps: 3 ZEUS


Meal 6

1 serving Thermolife Vasolate - Banana Bonanza
Review: COMING LATER
Banana
Supps: 3 Omega 3's



Totals: 3275 cals, 268 g pro, 325 g carbs, 99 g fat


Water Consumed: 145 ozs


Diet Notes: Decent Day. The TL Vasolate is very good tasting.


X-Factor Advanced Notes: 4 dosing pre-workout. The pumps in my traps were amazing!


Misc. Notes: None

[bloodsimple1234]

Originally Posted by Free Weight Friedel

Thanks!

I'm probably going to try to make some Strawberry Protein Pancakes using MyoFusion.

going to do that with the banana when it comes out!




how is the vasolate taste wise?

[Free Weight Friedel]

Originally Posted by bloodsimple1234

going to do that with the banana when it comes out!




how is the vasolate taste wise?

You'll have to wait until I do my review to find out.

[Free Weight Friedel]

*10 minute warm up on Bike


QUADS

*warm up sets not included

Barbell Squats

315x6
315x6
315x6
315x6
385x1

Smith Box Squats

225x10
275x6
275x6

Leg Extensions

160x12
175x12
190x10
205x8
220x6
175x12

Adduction Machine

290x12
305x12
305x12


CALVES


Lifefitness Calf Extensions

150x12
170x12
190x10

Standing Calf Raises

285x12
335x12
335x10





Time of Training: 6:30 pm to 7:40 pm


Training Notes: Awesome night! Quads were ready to explode!

[Free Weight Friedel]

NUTRITION & SUPPLEMENTS on 10/16

Meal 1

1 serving Thermolife Vasolate - Banana Bonanza
Review: COMING LATER
3 slices Whole Wheat Bread
1 tbsp Smart Balance Omega Peanut Butter
1 tbsp Smart Balance Omega Buttery Spread
Supps: 3 FUSION ZEUS

Meal 2

6 oz Grilled Chicken Breast
Whole Wheat Tortilla
16 Rold Gold Honey Wheat Braided Twist Pretzels
Supps: 3 Omega 3's

Meal 3

1 oz Slim Jim Beef Jerky
Fiber One Bar
1 cup 1% Milk

Meal 4

1 1/2 scoops Gaspari MyoFusion - Strawberry
1 cup Oats


1 scoop APS Mesomorph @ 5:15 pm
Supps: 4 X-Factor Advanced


During Workout: Gaspari SizeOn V2 - Pre-Contest
Review thread: http://forum.bodybuilding.com/showth...hp?t=119616331



Meal 5

1 serving Thermolife Vasolate - Chocolate Peanut Butter
Review: COMING LATER
3 slices Whole Wheat Bread
2 tbsp Sugar Free Red Raspberry Preserves

Meal 6

6 oz Grilled Chicken Breast
Whole Wheat Tortilla
1 tbsp Smart Balance Omega Mayo
1 Ritz Crackerfulls - Classic Cheddar
Supps: 3 ZEUS



Totals: 3400 cals, 285 g pro, 353 g carbs, 94 g fat


Water Consumed: 135 ozs


Diet Notes: Decent Day.


X-Factor Advanced Notes: 4 dosing pre-workout. The pumps in my legs were amazing! I really like the 4 caps pre-workout and I will continue doing it this way.


Misc. Notes: None

[cal62887]

Originally Posted by Illadelphia

80x6 is serious!


Add to the fact you are old!

I don't think COnor can do 80 for 6


Lookin solid George. Any joint isssues or headaches?

80s for 6 I can do. DL 495 is out of my league.

Originally Posted by Free Weight Friedel

Yes, serious and you love to bust Conor's chops. BTW, where's he been?

I've had some minor joint issues but nothing that has been too bad. No headaches.

I've been SWAMPED at work.

60 hr weeks and 5 classes kicks my ass. I've resorted to sleeping at work, living in sweats and doing homework at 5 am.

Only a month and half left though!!!

[FameGirl]

Nom nom nom nom myofusion

It's okay conor, sweats are sexeh

[Free Weight Friedel]

*10 minute warm up on Bike


SHOULDERS

*warm up sets not included

Standing Barbell Shoulder Presses

95x10
135x6
135x6
115x8
115x8
95x10

Dumbbell Shoulder Presses

65x8-4 (rest/pause)
65x8
65x8

Upright Barbell Rows

65x12
85x10
105x8
125x6
105x10

Seated Dumbbell Lateral Raises

25x8
25x8
25x8

Bent-Over Dumbbell Raises

50x12
50x10
55x10
55x8


TRICEPS


Overhead Dumbbell Extensions

65x10
75x10
80x8
85x6

Lifefitness Triceps Press Machine

170x12
210x10
230x8
250x6

Reverse Grip Straight Bar Pressdowns

35x12
50x12
57.5x10
65x8





Time of Training: 12:30 pm to 1:45 pm


Training Notes: Pretty good workout. Shoulders felt awesome and my tir's were pumped up.

[Free Weight Friedel]

Off day today.

Weight: 224 lbs + 4 lbs

[bloodsimple1234]

your last meal #6 has me drooling!


keep up the great work with training!!