Total Physique Online

Abs, Shoulders, Arms, Forearms

• Situps: 40 reps; Weighted 15 lbs x 11, 10, 10
• Weighted Lying Leg Raise: 14 lbs x 8 (situps kicked my butt, but will stick with this)
• Dumbbell Hammer/Push-Press: Warm, 40 lbs x 7 reps (wow), 7 (one hit inhaler - just as assurance), 4 (fail - some coughing, but not bad - I can manage)
• Dumbbell Towel Upright: 70 lbs x 10, 8, 6 (wow, good)
• Dumbbell Lateral Raises: 20 lbs x 16 (12 reps last workout, so thats a good gain), 16 (woof, woof), 10 (just barely, breathing excellent!!!!!!!) 10 (could go all night long, but thats enough)
• Alternate Standing Dumbbell Curls: 20 lbs x 20 reps warm; 40 lbs x 6, 5
• Alternate Incline Dumbbell Curls: 30 lbs x 8, 4 (lol, pooped!)
• Standing Dumbbell Tricep Extensions: 20 lbs x 25 x 4 (Last weeks pullovers aggrivated an old injury…so I have a tad tendonitus that I am rehabbing with light weight)

Observations:

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

Standard situps for first time in 9 months….strong too! Felt great.

Pre-Workout Nutrition/Diet

• Apple Oatmeal for Breakfast/bowl cereal
• Turkey, Pasta Lunch
• Power Bar
• Pre-Workout: Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with :
• Metabolic Testoboost 4 tabs
• Metabolic GHBoost 4 tabs
• Metabolic Renew 4 tabs
• Resolve (NEW) 4 tabs

Post Workout Nutrition/Diet

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