Total Physique Online

Back, Glutes, Biceps, Abs, Forearms

• Weighted Lying Leg Raise: 12 lbs x 28 (8 more reps than lest set!!! WoooHOOO! Awesome!)
• Side Bench Sit-ups: 20, 20, 20 (one set too many, but strong. This exercise is a BREATHER. I find myself sucking wind after each set! It’s surprisingly hard to breath properly while doing it. This is actually what I would consider an advanced level exercise. Very difficult to do. Yet, as a person with COPD, this exercise is perfect. It forces the lung tissue to bend and squeeze in odd ways which forces unwanted fluids out of the lungs! Superb.)
• DB Lunges: 55 lbs x 10 x 4 sets per leg (Lungs got cleaner and cleaner as I did these. These too, are a bitch. 10 reps is not considered high reps per se. But you end up sucking wind nevertheless, and if you have COPD, you can count on some coughing. So handle with care this very challenging exercise. Try only 1-2 sets per leg. Be extremely conscious of your breathing and heart rate. Do not over do it.)
• DB Deadlifts: 75 lbs x 8, 12 (OK, brutal, but good. Breathing hard, like a freighttrain. Dang!)
• Pullovers: 75 lbs x 8 (wow, now that’s getting heavy - wanna stay at this weight a couple sessions)

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• Chins: 9 reps bw shrep

Observations:

Breathing good, but the selction of exercises really forced some drainage of the airways. Some coughing in the middle that was fairly challenging, and exhausting as well. But breathing got easier and easier as workout progressed to the point that toward the end I felt like I had Uber Lungs.

I only did one super set of pullovers and chins, feeling that 2 supersets to failure was too much.

Abs was heavy today, and very strong. The reduced number of sets of leg raises paid off huge.

All reps were slow and controlled.

Pre-Workout Nutrition/Diet

• buffalo burger and mac n cheese.
• coffee and power bar.
• MLO/Muscle Milk lunch
• Pre-Workout: Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with :
• 2 table spoons expellar pressed coconut oil for MCT’s (new idea)
• 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