By: Your Transformation Guide

Weeks 9 & 10: Increasing Intensity!

Click To Enlarge.
Brian Friedman - Start Of Week 9.

Brian's Stats: Start Of Week 9

One of the hardest yet most beneficial parts of starting a transformation is writing down that initial list of body part measurements, weight and bodyfat percentage. The fun part is watching these numbers continue to change during the final few weeks of your challenge!

In this video, Brian's former personal trainer, Tito Raymond, has been replaced by a good friend and former competitor of Bob Cicherillo, Rico McClinton. Rico is really increasing the intensity of Brian's workouts, and the results are amazing!

Download video here (33 MB). Click The Play Button Above To Start The Video. More Episodes:   Weeks 1-2 | Weeks 3-4 | Weeks 5-6 | Weeks 7-8 | Weeks 9-10 | Weeks 11-12

Weeks 9-10: Your Program

Training:

Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets.

Note: Sets are reduced from 3 down to two during these next two weeks. Both sets on each exercise are to be conducted as a drop set. Once failure is reached on the initial eight reps, immediately follow this with a lighter weight that will allow another equal amount of reps. This is to be done twice on each exercise.

	What Is A Drop Set? A drop set is a set where you do as many reps as you can with a certain weight, then immediately lower the weight and do more reps. There should be as little rest as possible between sets.

Day 1 - Sets × Reps

Chest:
Incline Barbell Press 2 x 8, 8 (dropsets)
Incline Flyes 2 x 8, 8 (dropsets)
Flat Flyes 2 x 8, 8 (dropsets)
Flat Barbell Press 2 x 8, 8 (dropsets)

Click Image To Enlarge.
Rico McClinton Blasting Brian Friedman's Triceps!

Triceps:
French Press 2 x 8, 8 (dropset)
Overhead Cable Extensions 2 x 8, 8 (dropset)
Cable Extension 2 x 8, 8 (dropset)

Upper & Lower Abdominals:
Crunches 3 x Failure
Hanging Leg Raises (With A Twist To Target Obliques) 3 x Failure

Click Here For A Printable Log Of Day 1.

Day 2 - Sets × Reps

Back:
Lateral Pulldowns 2 x 8, 8 (dropset)
Bent-Over Rows 2 x 8, 8 (dropset)
Deadlifts 2 x 8, 8 (dropset)
Single-Arm Rows 2 x 8, 8 (dropset)

Biceps:
Preacher Curls 2 x 8, 8 (dropset)
Concentration Curls 2 x 8, 8 (dropset)
Cable Curls 2 x 8, 8 (dropset)

Click Image To Enlarge.
Brian Blasting His Legs On The Leg Press Machine.

Calves:
Standing Calf Presses 2 x 8, 8 (dropset)
Seated Calf Presses 2 x 8, 8 (dropset)

Click Here For A Printable Log Of Day 2.

Day 3 - Sets × Reps

Legs:
Leg Extensions 2 x 8, 8 (dropset)
Hack Squats 2 x 8, 8 (dropset)
Hamstring Curls 2 x 8, 8 (dropset)
Stiff-Legged Deadlifts 2 x 8, 8 (dropset)

Shoulders:
Military Press 2 x 8, 8 (dropset)
Side Lateral Raises 2 x 8, 8 (dropset)
Rear Dumbbell Raises 2 x 8, 8 (dropset)

Click Here For A Printable Log Of Day 3.

*Cardio should be increased to 7 evenings per week at 20-minute intervals. This should total to 20 minutes, twice per day, 7 days per week.

Nutrition:

Carbohydrates are reduced this time from ½ cup down to ¼ cup.

One teaspoon of flaxseed oil or one tablespoon of almond butter should be taken with the meals not containing carbohydrates.

Click Image To Enlarge.
Brian Busting Out Those Incline DB Presses.

The fourth updated example is listed below:

Meal 1 (Pre-Cardio)

Option 1 - ¼ Cup of oatmeal cooked in water, mixed with 35g of protein powder
Option 2 - ¼ Cup of grits mixed with 35g of protein powder
Option 3 - 6-10 Egg whites on one slice of meal bread



5g of L-Glutamine
1 multivitamin
Hydroxycut
BCAAs
2 glasses of water

Meal 2

Option 1 - A fist-sized portion of fish mixed with ¼ cup of brown rice and vegetables
Option 2 - A palm-sized portion of steak with a palm-sized portion of pasta
Option 3 - A fist-sized portion of chicken with a palm-sized baked potato

2 glasses of water

Meal 3

Option 1 - ½ meal replacement shake. The CNP products are a great choice and taste great when mixed in a blender with ice cubes.
Option 2 - Two turkey sandwiches on whole meal bread.
Option 3 - A fist-sized portion of lean ground beef and ½ a palm-sized portion of sweet potato.

Meal 4 (Pre-Workout)

Option 1 - A palm-sized portion of steak and salad.
Option 2 - 6-10 Egg white omelete with veggies.
Option 3 - 1 Protein bar. The Detour bar has proven to be popular.



5g of L-Glutamine
Hydroxycut
BCAAs
5g of Prolab Creapure
3 glasses of water

Meal 5 (Post-Workout)

Option 1 - 35g of Whey Protein Powder.
Option 2 - One palm-sized turkey patty combined with 2 egg whites.
Option 3 - One palm-sized portion of chicken and veggies.

5g of L-Glutamine
BCAAs
5g of Prolab Creapure
3 glasses of water

Meal 6

Option 1 - One palm-sized portion of chicken wrapped in lettuce and salsa.
Option 2 - One palm-sized portion of steak and veggies.
Option 3 - 6-10 Egg white and vegetable omelette.

5g of L-Glutamine
BCAAs
2 glasses of water

[ Back To Video ]

Supplementation:

All supplementation should remain the same as the previous period for the remaining duration of your challenge.

RELATED ARTICLE

The Inside Scoop On L-Glutamine! Research shows that L-Glutamine helps facilitate the release of growth hormone. [ Click here to learn more. ]

[ Back To Video ]

Motivation:

You are on the home stretch and the beaming light that is radiating towards you is within striking distance. It is perfectly normal to feel tired at this point, your carbs are low and you are using years of old fat as your energy source.

If you find you are feeling like this, most of the time it means that you are doing something right. It wasn't meant to be easy and neither should anyone expect it to be. If it were that simple to get the body you have longed for, most people would walk around with great bodies also!

RELATED ARTICLE

Short Term & Long Term Motivational Super Feature. Whether your motivation has faded or you had none to start with, we will help you get started on the road to success here. [ Click here to learn more. ]

When the going gets tough, the tough get going! Remember this and repeat it to yourself every time you want to hit that snooze button instead of climbing your wall of cardio. Feel the muscle that has formed under your skin. Feel how much looser and softer your fat is. It may not look like you are ripped yet, but you can now feel your toned body hiding away.

This is it, get out there and push these last few weeks. If you count off the meals, it will turn into days. Cross off the days and they will turn to weeks. It will be over before you know it. Don't just be accountable to your friend, be accountable for yourself. You CAN do it!

GET MORE FROM BODYBUILDING.COM!

Learn What BodySpace Can Do For You! Updating Your Profile. [ Click here To Start Your Account. ] Back | Next 1 of 7: Your Profile Page: BodySpace is more than just a MySpace for bodybuilders. It's your best tool for staying motivated over the long term. On BodySpace, you can create a profile with your photos, your body stats, your progress, and much more.

Stay Tuned: Weeks 11-12.

Check back in 2 weeks for Weeks 11-12 of this 2008 transformation video series! If you're following this program you will most likely share Brian's accomplishments.

Remember, if you packed on your unwanted fat over years of poor eating, then you're not going to take it off in just a few weeks!

Sign Up for Transformation Guide Updates Here.

Recommend this article to a friend by e-mail here!

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Your Transformation Guide's Main Page

Back To The Articles Main Page.

Related Articles
Female Transformation Of The Week - Veronica Marble.
Male Transformation Of The Week - Andrew.
Female Transformation Of The Week - Kara Finer.

Irwin Naturals Natural Extracts Diet Extracts of Pomegranate, Green Tea, Noni, Blueberry and More! Learn More!