Total Physique Online

Workout A

Forearms, Neck, Abs

• Standard Wrist Curls: 40 lbs x 15, 20, 18, 12
• One Arm Reverse Wrist Curls: 20 lbs x 8, 8, 8
• Lying Crunches: 45 lbs x 40, 40, 40, 40, 40 (incredible strength gain. double the reps from last ab workout 20 reps then, 40 today! 200 reps total, 1-2 min between sets)
• Front Neck: 45 lbs x static hold 5 sec, 5 sec (max set - different and challenging, pretty heavy too!)
• Rear Neck: 45 lbs x 12, 14, 14 (max set)

Workout B

Calves

• 1(2) Leg Dumbbell Calf Raise: 120 lbs x 16 (30), 16(30), 12(20)

Observations:

Today was a nice couple of sessions. I wanted to also do legs, but I decided to hold off until tomorrow. Abs were so heavy that by the time I had done them I wished I hadn’t. These weren’t your standard run of the mill crunches. My abs are getting very strong in this movement, but that doesn’t meant that doing crunches with 45 lbs is any less taxing. I guess I need to do legs first, before I do anything else. To that end I have the weights set up for tomorrow.

Pre-Workout Nutrition/Diet

• Super Green Smoothy, Coffee, Powerbar; Breakfast
• Metabolic Testoboost 5 tabs
• Metabolic GHBoost 5 tabs
• MidMorning: Metabolic Creatine Advantage 1 scoop, combined with 2000 MG Vit EmergenC 30 Min Prior to workout combined with

Post Workout Nutrition/Diet

• Whey/MLO Protein

Rest of the Days Diet

• Egg Rolls/Green Smoothy for lunch.
• Pro Lab - Mid-day
• Dinner will consist of chicken and rice and veggies. Yum! Then just before bed -
• Metabolic Testoboost 4 tabs
• Metabolic GHBoost 4 tabs