Total Physique Online

Calves, Quads, Hams

• 1 Leg Standing Calf: 75 lbs x 30, 30, 30 per leg; 85 lbs x 20, 20 (increase of 10 lbs next session)
• Dumbbell Stiff Legged Deadlifts (no straps; weights are per dumbell - using two dumbbells in this movement): 40 lbs x warm 20, 50 lbs x 15, 75 lbs x 15 (no straps), 90 lbs x 10 x 2 (sucking wind, some congestion, but otherwise good. I used straps here because I started to lose grip around rep 6. Rested 5 minutes between the last two sets with 90 lbs.)
• Dumbbell Shruggs (used straps; weights are per dumbell - using two dumbbells in this movement): 90 lbs x 30, 30 (are you kidding me?? I need the 120^s now!)
• Dumbbell Hip Belt Squats: 120 lbs x 20 x 3 (30 seconds rest between sets. These were more like 3/4 squats. I was unable to find a way to hook the dumbbell to the closest loop without running the risk of not being able to unhook myself without the assistance of a spotter once I set the weight on the floor. So, I hooked myself on the next closest loops. Some coughing here, but was to be expected. Damn good though. Need more reps next session or more weight OR find a partner who can unhook me so I can use the closest loop!)

Observations:

Took an extra couple days off. Wanted to give myself some extra recovery. Good idea. Strength gains are….nothing short of incredible. Increases in strength astound me still. Excellent session. No use of inhaler during workout, but two puffs before. Pump was beyond excellent. Endurance excellent.

Waiting on my shipment of Metabolic Diet to arrive. Have just a teeny bit left.

Pre-Workout Nutrition/Diet was crappy

• Spagetti-Os Breakfast, water
• Turkey, Gravy, Brown Rice, Peas for Lunch
• Metabolic Creatine Advantage 1 scoop, 30 Min
• Metabolic Testoboost 3 tabs
• Metabolic GHBoost 3 tabs
• Omega 3 Fatty Acid
• Vitamin C
• BCAA 3 Caps
• Coffee/Power Bar Mid-Day Snack

Post Workout Nutrition/Diet

• BCAA 3 Caps
• Protein
• Two Packets EmergenC

[Repost from Saturday 022407]

Chest, Bicep/Shoulder, Abs

• Dumbbell Bench Press: 65 lbs x 9, 9, 6 (Incredible. Weights felt so much lighter from a week ago.)
• Parallel Dips: BW x 10, 11, 9 F (increase in reps, AFTER greater volume in Bench Press. Stellar! Breathing excellent!)
• Dumbbell Flys: 40 lbs x 5, 6
• Dumbbell Hammer/Push Press: 40 lbs x 5, 5,
• Dumbbell Seated Incline: 30 lbs x 9 F per arm….super slow
• V-Crunches With Legs Raises: 100 Reps Total 36, 20, 20, 24

Observations:

Excellent Workout. Felt strong as a horse. Progress is steady. Recovering from workout to workout.

Chest Press and Incline curls surprised me the most. Was able to press through momentary failure in each set for one or two more reps.

My workout was brief and intense. Very good!

My diet today consisted of 2 liters of water, turkey, peas, rice, cereal, Coffee and 2 Power Bars, in no particular order…all before lunch.

For lunch, 2 cans Spagetti’Os. Blech. Dave Draper would kill me! Hell, I wanna kill me. Heheh.

Just prior to workout

Pre-Workout Nutrition/Diet

• Coffee/Power Bar/Apple/4 strips bacon - breakfast

Just prior to workout

• Metabolic Creatine Advantage 1 scoop, 30 Min
• BCAA/Omega 3 Fatty Acid
• Coconut Oil
• Vitamin C
• Metabolic Testoboost 3 tabs
• Metabolic GHBoost 3 tabs

After workout..

Protein Drink and an Apple