Total Physique Online

Quads and Forearms

• Body-Masters CX Series Leg Press: 5 warm sets; 400 lb Stack x 10 x 3
• Squats: 3 warm sets; 175 lbs x 10; 195 x 5, 6, 6, 10
• Body-Masters CX Series Leg Extension: 2 warm sets; 70 lbs x 10; 85 lbs x 8
• Forearm Wrist Curls (light): 45 lb barbell x 50, 40, 40, 35
• Reverse Camber Wrist Curls: 30 lbs x 20 x 4

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Core, Calves, Forearms, Neck, Shoulders, Arms

• Core Torso on Body Master Duo Trainer: 90 lbs x 20 x 3
• Hyper Ext: 35 lbs x 12 x 3
• Standing Dumbbell Calf Raises: 85 lbs x 50, 40, 35, 39, 30
• Forearm Wrist Curls: 30 lbs x 20 x 3; 40 lbs x 10; 50 lbs x 6 x 4
• Reverse Camber Wrist Curls: 25 lbs x 12, 10, 5, 5
• Neck: 35 lbs x 20, 15, 12, 10, 6
• Military Barbell Press: warm x 3; 75 lbs x 5 x 3 (Some shoulder pain)
• Body Master Rear Delt: 55lbs x 8-10 x 5
• Body Master Tricep: warm x 3; 85 x 8 x 3
  {Superset With
• Body Master Bicep: 40 lbs x 8 x 3 (some pain in shoulder affected my strength, but one hell of a pump
• Pushdowns: 80 x 12 x 3
  {Superset With
• Reverse Camber Curl: 40 lbs x 8 x 3

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Healthy skin, youthfulness and bodybuilding go hand in hand don’t you think? Otherwise, why would any of us work out? I mean, why bother? Yet, the simple fact remains that few of us do anything to take good care of our skin, and our skin is the very first thing we notice about each other. Moreover, the quality of our skin says a lot about our health and well being due to the fact that the quality of our skin is a direct reflection of what is taking place inside our bodies.
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Pictures Of You is one of my favorite songs. It is performed by The Cure and was first introduced on the CD Disintegration, which came out in 1989 (hard to believe it was so long ago, and yet remains so relevant to this day).
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Grip Strength

• Tons of grip work including high rep dumbbell wrist curls, reverse wrist curls, number 2 grippers from Ironmaster and thick bar holds

Observations:

Just wanted to focus on grip today. Chest, back and abs are reeling from the session yesterday. Hooya!

Diet was pretty basic today:

2 servings protein
Plate of Spaghetti with Whole Grain Pasta.
2 cups coffee
2 cups fresh pink grapefruit juice
2 cups carrot juice

• Protein Drink and one cup of Coffee
• Glutamine/3000 MG Vit C/Vit B12/
• Metabolic Renew 5 tabs
• Resolve (NEW) All Out!
• MidMorning: Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with Emergen-C

Workout A) Abs and Chest 430PM-530PM

• Band Crunches: 5 Cables x 20 x 5 (1 Minute Rest)
• { Superset With
• Hanging Knee Lifts: 20 Reps x 5 Sets
• Pushups (100 total reps, minute or less rest between sets): 40, 15, 15, 10, 10, 10
• Dips: 12, 12, 12, 9, 12 (Pushups were more intense and I was shot for dips)

Workout B) Back 700PM-730PM

• Bent DB Rows: 75 lbs x 5-6 x 5 sets (left and right at the same time; 1 Min or less between sets.)
• DB Shrugs: 75 lbs x 50, 50 Reps (this was higher volume and low weight; 2 min between sets)

Observations:

I took most this week off in order to recover fully. I had a small workout on Wed where I hit Biceps and forearms hard. And my biceps are still sore today! Awesome.

I like the 2 workout per day scheme, but depending on how heavy it is, I seem to need more time to recover.

Breakfast

• OK breakfast sucked. I had Pink grapefruit juice and coffee dammit. Dave Draper would be so proud. Actually, he would kick my ass.
• Coffee

Lunch

• Spaghetti meat sauce

Mid-day Meal

• Protein Drink

Pre-workout

• Glutamine/3000 MG Vit C/Vit B12/
• Metabolic Renew 5 tabs
• Resolve (NEW) All Out!
• MidMorning: Metabolic Creatine Advantage 1 scoop
• EPA

Post Workout A

• Protein with Metabolic Creatine Advantage 1 scoop, combined with Emergen-C

Post Workout B

• Protein; coffee

I love to train to music. I always have. The trouble is that most gyms do not always play the music I like to listen to. So, I have added a new category for my visitors to spend some time in.

Workout Music

My first entry in this category is for my favorite band currently. I have been listening to Switchfoot for a few years now. And Awakening, from the album Oh Gravity!, is one of their best tunes to date.
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Workout A) Abs and Stretching

• Band Crunches: 5 Cables x 10 x 5 (1 Minute Rest)
• Hanging Knee Lifts: 20 Reps x 5 Sets
• Stretching of back, scapula area (this felt terrific)

Workout B) Legs

• Side Leg Lunges (1 Dumbbell): 75 lbs x 15; 115 x 8, 8, 6, 5 (This was challenging)
• Front Lunge Squats: 50 lbs x 10 x 4 sets

Observations:

Developing some subcutaneous fat. Dietary change is in the offing. Need to burn some fat off the body. Belly has a bit of jelly on it

Breakfast

• Pasta (not a good idea), Power Bar, Ensure and one cup of Coffee

Post Workout A

• Protein Drink
• Glutamine/3000 MG Vit C/Vit B12/
• Metabolic Renew 5 tabs
• Resolve (NEW) All Out!
• MidMorning: Metabolic Creatine Advantage 1 scoop

Lunch

• 2 Ensures, Power Bar

Mid Day Meal

• 2 High Calorie Meals from Ensure

Post Workout B Meal

• Protein with Metabolic Creatine Advantage 1 scoop, combined with Emergen-C and Glutamine

Dinner

• Tuna, Pasta

Workout A) Calves and Forearms

• Free Standing Calf Raise: 75 lbs x 30 x 5 (1 Minute Rest)
• High Rep Dumbbell Wrist Curls: 40 lbs x 20, 12, 10, 10, 10
• Standard Reverse Wrist Curls: 20 lbs x 10 x 5 sets

Observations:

Chest was so sore today, as were serratus. So, today was just a light day. I decided to postpone legs one day, so I will hit them tomorrow.

Breakfast

• Protein Drink and one cup of Coffee
• Glutamine/3000 MG Vit C/Vit B12/
• Metabolic Renew 5 tabs
• Resolve (NEW) All Out!
• MidMorning: Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with Emergen-C

Lunch

• Quinoa and Spaghetti Sauce - 2 bowls

Post Workout A

• Protein with Metabolic Creatine Advantage 1 scoop, combined with Emergen-C

Mid Day Meal

• 2 High Calorie Meals from Ensure

Dinner

• Tuna, Pasta

Forearms and Chest

• Dumbbell Wrist Curls: 60 lbs x 4, 5, 3
• Reverse Thick Bar Wrist Curls: 30 lbs x 6, 6, 8, 5 (followed by a 5 sets of static Holds)
• Pushups (100 total reps, minute or less rest between sets): 35, 46, 54, 64, 74, 84, 96, 98, 100
• Dips: 15, 14, 10, 6 (min rest between sets)

Observations:

It’s amazing how much heavy weight will take out of you. The wrist curls with 60 lbs dumbbells was just so damn intense, even though the numbers of reps was few. The reverse thick bar training was really brutal, yet it was only 30 lbs. Whenever you toss in the element of a 2 inch diameter bar and you raise the bar of intensity 10 fold no matter what exercise you are performing.
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