Total Physique Online

07/30/06 Sunday 5:30 PM Workout (deadlifts, rehab)

Today was my first workout after a week-long break. I needed some time to allow some of these nagging injuries to heal. My left bicep felt tons better. My right shoulder and elbow felt better, but that damn shoulder is just taking a long time. Its been 4 months since I injured it. I began with shoulder rehab with my cables, focusing on rotator cuff exercises, then cable forearm work. A total of 4 sets for reverse forearm with one cable and 4 sets regular with 3 cable.

• Reverse FA – 1c x 30 x 4
• Regular FA – 3c x 20, 15, 15, 15 x 5
• Deadlifts – 137 x warms, then, 137 lbs x 12, 17, 22, 26 (giant set style – for a total of 26 reps. This is a high intensity style I did in college. I like it, but it has been a while, so I used very light weight to feel it out. I will use 157 next workout. I may do this again early Monday AM).

Muscles got a nice pump.. Motivation good. I was well rested, and needed no naps. I got to bed at 10 PM last night. That may have helped. Diet was good today.
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07/26/06 Wednesday 3:30 PM Workout (chest)

Today was my first workout after a week-long break. I needed some time to allow some of these nagging injuries to heal. My left bicep felt tons better. My right shoulder and elbow felt better, but that damn shoulder is just taking a long time. Its been 4 months since I injured it. I began with shoulder rehab with a 5 lb plate and some light bicep curls with the Huskies. No more than 22 lbs. Got a nice pump too.

• Dips – BW x 2,2,3,5,8, 8, 8, 8 (It has been over a year since I did them and my right shoulder made it challenging. I pushed through. I did full range with no more than 1 minute between sets)
• Partial Bench – 135 lbs x 10-12 x 5 (again, right shoulder felt odd. I will do partials until I can do full range without any pain)

Muscles were flat. No pump, or not much. Motivation for shit. Tired. Exhausted. That is enough. But I have to do better. This was a pussy effort. I suppose being diagnosed with probable diabetes has me feeling down. That, couple with my damn injury is just a lot to carry.

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07/23/06 Sunday 4:30 PM Workout (rope work/ cleans/upper back)

Today was my first workout after a week-long break. I needed some time to allow some of these nagging injuries to heal. My left bicep felt tons better. My right shoulder and elbow felt better, but that damn shoulder is just taking a long time. Its been 4 months since I injured it. I began with shoulder rehab with a 5 lb plate and some light bicep curls with the Huskies. No more than 22 lbs. Got a nice pump too.

• Raised-Heel Squats on 2×4 – 45 lbs x 15 x 2; 95 lbs x 10; 145 lbs x 6, 8 (wow, these felt great. coughing a bit toward the end. feel dehydrated somewhat. drink water throughout workout.)
• Stiffs – 145 lbs x 6; 165 lbs x 5, 5

Immediately consume 40-50 grams Glutamine afterwards. I think this is helping tremendously. I got a terrific pump, even when I used light weight. Vascularity is improved. I had great energy. I am taking 40-50 Grams before and immediately after each workout. Intuitively felt this was enough training. I just felt total muscle stimulation.

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07/21/06 Friday Diet

I need to take the time to record my diet diet

• Breakfast – Stroganoff, one large bowl: Some major congestion, energy OK
• Mid Morning Snack – EAS Carb Control drink; Cliff Bar; Cup Water: energy OK
• 40 grams Glutamine, 12 Oz water – EAS Carb Control drink; Cliff Bar; Cup Water: energy OK
• Late Lunch 3 PM – Two Frozen Organic Mac n Cheese; Crystalized Ginger; EAS; 12 oz water: Major coughing and I became so tired I nearly fainted. I had to lay down and I slept for an hour. Woke up congested and heart was racing like a jack rabbit.
• Afternoon Snack 430pm EAS; 12 oz water: Heart rate slowing down, energy is OK, I will try to work out.

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07/10/06 Monday 11:30 AM Workout (rope work/ cleans/upper back)

I started off today at 1130 AM. It was already 90 degrees outside, not to mention humid. But I jumped rope for vascularity and conditioning. 1000 rotations. Then…

• Power Cleans – 45 lbs x 15 x 2; 65 lbs x 10; 85 lbs x 10 x 3 (these felt great. Especially with small plates. The cardio was maximum)
• Regular Chins – BW lbs x 8, 5, 4 (first time doing chins in a year. wow.)
• Reverse Chins – BW lbs x 3, 1 (I really need to work on these. This may become a staple of my warm ups on a daily basis.)

First time I have done chins in over a year. It shows. I drank some coffee this AM and it created some problems with bronchitus.

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Editors Note: the articles that are reprinted here are not necessarily the views of this web site. These articles are for information only and are reprinted here to add to your knowledge of strength training. Always consult a physician before undertaking any strength training program.

The Art of Triples
By Vinny Dizenzo
For www.EliteFTS.com

Triples in the shirt is hands down the best exercise to increase your bench. What sucks is that they are hard as shit to master. They need to be completed on one breath. I don’t know how many times I have told lifters to do this exercise. But what I usually hear from the lifter is, “why?” Because I ****ing said so, that is why!

I learned this technique from Bill Crawford and Sebastian Burns. I never imagined in my wildest dreams asking Bill Crawford “why”. When I trained with Bill, you did what he said and that was it.

I think that’s why I made so much progress while training with the MM. Nowadays, lifters need to open their ears and shut their mouths. There are too many experts out there and not enough guys who just want to smash fucking weights!

Now, I will graciously answer the “why” for you over analytical, personal trainer types.

Doing triples in the shirt will teach you how to touch light weight. You will touch lighter weight because you will be completely fatigued while holding your breath on the later reps. Don’t tell me you can’t hold your breath for three reps because I am a 5′ 8″ 300+ lbs asthmatic with no cardio, and I can do it.
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07/02/06 Sunday 2:30 PM Workout 2A (core strength)

• Front 45 Raises – 45 lbs x 12 x 4
• Calf Raises – 135 lbs x 40; 185 lbs x 33; 235 lbs x 30; 265 lbs x 21, 20 static holds for 10
• Bench – 145 lbs x 3, 4 , 4, 5 (first real bench in about 3 weeks; shoulder felt 90%, no pain, just a bit funny, perfect form)

I did some light rehab work for tricep and shoulder. I wanted to rehab my right elbow some, so I did some light cable work and dumbbell work as well as some ligh K bar work.

07/03/06 Monday 4:00 PM Workout 1 (ab strength)

Today I wanted to do two workouts. I bought some supplements to tide me over a few days and so 1 hour before training I did some protein and carbs. 30 minutes before training I downed an E3 (Thanks Infinity 2).

• Side Bends – 50 lbs x 30 x 3
• Lying Leg Raises – 17 lbs x 12, 10, 8 (16)
• Crunches – 25 lbs x 30 x 3

Great endurance and strength. I will train lower body around 8 PM.
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