Total Physique Online

08/20/06 Sunday 5:00 PM Workout (chest, back)

This is my first Bench day. My shoulder had reached a place where it had gotten better, but plateaued. So, I got sick of it and said, ‘fuck it’. I am benching, pain or no pain.

• Bench – 65 lbs x 20; 95 lbs x 10; 115 lbs x 4; 135 lbs x 6, 6, 6 (excellent form and intensity, given the situation. I am pleased with the weight all things considered. Slow reps, up and down. All in all, well done.)
• Dumbbell Bench 32 lbs x 10; 42 lbs x 7; 52 lbs x 4, 4 (yes, very good, with authority)
• Dumbbell Stiffs 52 lbs x 12; 74 lbs x 8, 10, 10 (damn, very good, sucking wind and it feels good makes me feel angry, yeah!)

OK, good. Lungs feel congested a bit, but I didn’t care. I grew tired of waiting on satan to leave me alone.
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08/17/06 Thursday 10:30 AM Workout (forearm, neck, squats, rehab)

I basically took a week off because I developed a cold this past Sunday. I feel terrific now and will resume with legs today. I had some congestion this morning, but it came up easily. The last two 24 hour periods have been the best my lungs have ever felt.

• Squats – 95 lbs x 20, 20; 135 lbs x 10; 185 lbs x 7; 215 lbs x 7; 230 lbs x 4, 6 (nice, lungs feeling superb)
• Step-ups – BW x 10 x 2 per leg (outside wall)
• Front Raise/Side Lateraal Superset with Husky (10 lbs) x 10/10 x 3/3
• Reverse FA (horizontal)- 2c x 17, 10
• Regular FA – 4c x 20

OK, good. Lungs feel good. I tried fewer sets on forearms. The cables are incredibly intense and I believe I need fewer sets with those. So, I reduced the volume. Squats felt great. I can see an increase in weight, although I have some concerns about squating at home, even with safety racks.

I would rather have more room with which to move around. And I do not like the carpet. It is a poor facsimile for a lifting surface. I need a platform, or I need to sell the weights and join a gym, even though I hate gyms.

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08/09/06 Wednesday 6:00 PM Workout (forearm, neck, deadlifts, rehab)

Shoulder is at about 85%. Definately making progress. Cables for forearms, getting stronger here by far.

• Reverse FA – 1c x 30 x 4 (increase)
• Regular FA – 3c x 40, 20, 20, 20 (increase)
• Reverse FA Verticle – 1c x 30 x 3 (increase)

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