By: Your Transformation Guide

Weeks 11 & 12: The Grand Finale!

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Brian Friedman - Start Of Week 11.

Brian's Stats: Start Of Week 11

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In this video, Brian's former personal trainer, Tito Raymond, has been replaced by a good friend and former competitor of Bob Cicherillo, Rico McClinton.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 (68.6 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 11-12: 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 stay at two during these remaining 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)

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)

Click Image To Enlarge.
Brian Friedman: Heavy Lat Pulldowns!

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

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 remain at 7 evenings per week at 20-minute intervals. This should total to 20 minutes, twice per day, 7 days per week.

Nutrition:

Nutrition for this remaining two weeks should remain the same as weeks 9-10.

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

The fifth 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:

These last two weeks are normally the hardest, but there is no way that you would ever turn back at this point! You will be amazed at how much fat will fall off in these last two weeks. When it starts coming off, it will begin falling off!

Look back at the short weeks it has taken you to get here, and imagine what you could do in the future! Looking in the mirror, acknowledge what you have achieved and your accomplishments. Think of all those strenuous training session whilst your friends were playing couch potato!

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. ]

Think of the times you were out early conducting your cardio while your colleagues were still sleeping. Think back on the times you ate out of your lunch box while your partner licked the bottom of the Ben 'n' Jerrys they had just polished off.

Applaud yourself, because you know what? You contributed to the most important person in the world ??" YOU!

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That's All Folks!

Thank you for following along with Brian Friedman and Bob Cicherillo in this 2008 12-week fat-loss transformation video series! If you followed this program you most likely shared in Brian's accomplishments! How did you compare?

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Brian Friedman - Most Muscular! LOL

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