Total Physique Online

Chest, Triceps, Shoulder Rehab, Forearms

• Weighted Lying Leg Raise: 12 lbs x 20, 11, 8 (strong)
• DB Bench Press: 60 lbs x 6 reps (reduce reps to accomodate right shoulder a tad - good pump though - dang), 5 (good), 3, 4 (good)
• Inclide DB Bench Press: 40 lbs x 8 (this is the first time in over 4 years that I have done this exercise. Feels odd!), 12, 15
• Dumbbell Tricep Extensions: 40 lbs x 15 (wow, now that’s getting heavy - wanna stay at this weight a couple sessions), 10, 9
• 1 Arm DB tricep Extension: 15 lbs x 7 x 3 per arm
• Forearms Rolling Wrist Curl: 40 lbs x 25, 25

Observations:

Breathing excellent. Some coughing toward the end, but otherwise very good. Strength superb. Pump Massive. Growth everywhere.

Abs was light tonight, but strong.

All reps were slow and controlled.

Pre-Workout Nutrition/Diet

• Apple Oatmeal for Breakfast
• Chicken Curry, Apple, Water for Lunch
• Midday Snack of MLO/Muscle Milk
• Pre-Workout: Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with :
• 30 gms Glutamine
• Metabolic Testoboost 2 tabs
• Metabolic GHBoost 2 tabs
• Metabolic Renew 4 tabs
• Metabolic 4 tabs
• BCAA 3 Caps
• O3fattyAcids 2 caps/li>

Post Workout Nutrition/Diet

• Two Packets EmergenC
• 30 gms Glutamine
• 2 scoops Whey
• BCAA 3 Caps
• O3fattyAcids 2 caps

Note: This program is a beginner to intermediate program. If you have never worked out before then some of the terminology used here may seem confusing. If that is the case, then please visit Our Sample Beginner Program Page. Use the pop-up windows on that page to familiarize yourself with some of the more common terms. Take a look at some of the exercise demos. This will help you grasp some of the concepts discussed in this post. Also, please visit the Anatomy Chart to familiarise yourself with your body’s muscle groups

Read the rest of this entry »