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

Popularity: 2% [?]

[Editors Note: What follows is a review of a product line that I truly enjoyed. However, it needs to be noted that TPO no longer recommends these products due to some concerns I had regarding customer service issues. These products are superb, but I cannot recommend the company. I leave the post in place for informational purposes and search engine integrity. Thank you.]

This is Part 1 in a 2 part series. For Part Two in our series of reviews of MD+ Click Here!

Approximately 4 weeks ago I began incorporating Metabolic Diet Supplements (MD+) into my nutritional arsenal. My experience with the product has been most interesting and I wanted to report back to you, my readers, and fill you in on some interesting results.
Read the rest of this entry »

Popularity: 7% [?]

Reprinted with kind permission from Laree and Dave Draper (thanks guys!)
From Dave Draper’s Post Column

There comes a time in the physical development and training savvy of a dedicated lifter when he or she can enter the gym and proceed unencumbered by routine or forethought. Disciplined and ordered, practiced and attuned, he’s able to move from exercise to exercise and muscle to muscle according to urge, need and desire. What a rewarding and satisfying manner of training!

A limited number of lifters achieve this level of understanding, a handful believe they have, and fewer yet take advantage of the freestyle methodology. It requires daring, trust and willful execution.

It’s no secret that not all who enter the halls of iron and steel are distinguished for their boldness, confidence and security. You might say the development of these qualities is the primary motivator of their faithful training, and self-assurance an eventual byproduct. Training without a systematic program is like groping in the dark, shooting blind, crossing the hemispheres, territories and ranges without a guide, map or compass.

Where have they gone, the pioneers, the cowboys and adventurers?
Read the rest of this entry »

Popularity: 7% [?]

I am a proud owner of an Apple PowerMac G4 Laptop. I have had the thing for nearly two years and have loved every minute of it. Apple is a great company with terrific products that are worth every penny. In fact, I doubt seriously I will ever own a Windows product every again and I cannot recommend Apple’s products strongly enough. However, I recently ran into a snag with Apple Inc. that, although it was resolved quickly and amicably, was nevertheless most disconcerting. Due to the nature of the problem I felt the urge to relate my experience to any Apple users visiting my site. In truth, Apple left me no choice in the matter.
Read the rest of this entry »

Popularity: 1% [?]

Neck, Abs, Arms, Shoulders

• Headstrap For Front Neck: 22.5 lbs x 10, 10, 7, 7
• Headstrap For Back Neck: 22.5 lbs x 17, 15, 15 (using inclide bench for support)
• Lying Leg Raise: 14 lbs x 15, 8F (good, added some weight to this…stronger now…2 lbs added- from 12-14lbs)
• DB Hammer Push Press: 30 lbs x 12/12, 10/10, 6/6 (5 lbs increase per dumbbell)
• DB Lateral Delt Raise: 20 lbs x 12, 12, 12
• DB Bent Rear Delt Raise: 20 lbs x 20, 20 (high reps here…will use heavier next session)
• Seated Incline DB Curls: 20 lbs x 15, 25 lbs x 8, 8
• DB Hammer Curls: 35 lbs x 5, 5
• 1 Arm DB Preacher Curls: 20 lbs x 10, 5, 5
• 1 Arm DB Tricep Ext: 20 lbs x 8, 8, 8
• Two Arm DB Tricep Ext: 45 lbs x 9, 8, 8

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
• Beans: mid morning
• Turkey Sammich Protein Drink
• Metabolic Renew 4 tabs
• Metabolic 4 tabs
• Metabolic Creatine Advantage 1 scoop, 30 Min

Post Workout Nutrition/Diet

• 30 gms Glutamine
• Metabolic Testoboost 2 tabs
• Metabolic GHBoost 2 tabs
• BCAA 3 Caps
• O3fattyAcids 2 caps
• Two Packets EmergenC

Popularity: 2% [?]

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

Popularity: 3% [?]

Neck, Forearms, Calves

• Headstrap For Front Neck: 22.5 lbs x 6-8 x 4
• Headstrap For Back Neck: 22.5 lbs x 10-6 (using inclide bench for support)
• DB Wrist Curls Forearms: 25 lbs x 20 x 5 per arm, no rest between sets
• Reverse DB Wrist Curls Forearms: 15 lbs x 15 x 4 per arm, no rest between sets
• 1 Leg Calf Raise Standing: 60 lbs x 20 x 4 per leg, no rest between sets

Observations:

Tonight was light. Just wanted to focus on the weeks neglected body parts.

Pre-Workout Nutrition/Diet

• Apple Oatmeal for Breakfast, water
• Protein drink: mid morning
• Tuna and Brown Rice for lunch, more water
• MLO/Whey midday snack along with :
• Metabolic Renew 4 tabs
• Metabolic 4 tabs

Post Workout Nutrition/Diet

• 30 gms Glutamine
• Metabolic Testoboost 2 tabs
• Metabolic GHBoost 2 tabs
• BCAA 3 Caps
• O3fattyAcids 2 caps
• Two Packets EmergenC

Popularity: 2% [?]

Chest, Triceps, Shoulder Rehab, Forearms

• Lying Side Bench Sit-ups: bw x 15, 10, 10 per side (this was so hard I laughed. This was brutal, but good. It pounds the oblique from a different angle. Wow! Photo to come. This is amazing!)
• Lying Leg Raises: 12 lbs x 20 (one set, as I seemed to plateau here the last few workouts, So, next time I try for 20-25 reps)
• DB Hammer Push-Press: 25 lbs x 10-10, 10-10, 10-10 (excellent for lungs, very good! breathing great!)
• Lateral Raise: 20 lbs x 10, 10, 10, 10
• DB Towel Upright Rows: 55 lbs x 11, 10,

Observations:

Breathing excellent. Some coughing in the middle, but I think this has to do with some new exercises I did (bench side bends) as well as some new breathing techniques in the morning that I have been using the last two days. That said, strength is again superb. Pump excellent. More growth on the way.

All reps were slow and controlled.

Pre-Workout Nutrition/Diet

• Apple Oatmeal for Breakfast, water
• Yudon Soup: mid morning
• Chicken Curry for lunch, more water
• MLO/Whey wait 1 hour
• Pre-Workout: Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with :

Post Workout Nutrition/Diet

• 30 gms Glutamine
• Metabolic Testoboost 2 tabs
• Metabolic GHBoost 2 tabs
• Metabolic Renew 4 tabs
• Metabolic 4 tabs
• BCAA 3 Caps
• O3fattyAcids 2 caps
• Two Packets EmergenC

Popularity: 2% [?]