Total Physique Online

Neck, Calve, Legs, Forearms

• Reverse Forearm Wrist Curl: 15 lbs x 20, 20, 20
• Forearm Wrist Curl: 35 lbs x 20, 14, 20 (pump so hard it hurts!! Yeah BABY!)
• Headstrap For Front Neck: 22.5 lbs x 20, 15, 9 (double the reps from last workout on forst set)
• Headstrap For Back Neck: 22.5 lbs x 20/10, 20/10, 10/5 (using inclide bench for support)
• 1 Leg Standing Calf: 75 lbs x 20, 20, 16 per leg (In increase of 10 lbs)
• Hip Belt Squats: 100 lb Dumbbell x 28 reps (dang), 22, 15
• 1 Arm Stiff Legged Deadlifts (no straps): 100 lb Dumbbell x 3, 4, 4

Observations:
Increases in strength all the way around. Pump good, stamina even better. Breathing was fine. Excellent session.

Pre-Workout Nutrition/Diet

• Date Raisin Oatmeal for Breakfast, water
• Metabolic Renew 4 tabs
• Metabolic 4 tabs
• Metabolic Creatine Advantage 1 scoop, 30 Min
• Metabolic Testoboost 3 tabs
• Metabolic GHBoost 3 tabs
• Spaghetti: lunch
• Coffee/Power Bar

Just prior to workout

• Whey Protein/Glutamine/Omega 3 Fatty Acid
• Metabolic Testoboost 2 tabs
• Metabolic GHBoost 2 tabs

Post Workout Nutrition/Diet

• 30 gms Glutamine
• BCAA 3 Caps
• Protein
• Two Packets EmergenC