Total Physique Online

Quads, Glutes, Low Back

• Hip Belt Squats: several warm sets 55 lbs, 75 lbs, 125 lbs x 20, 15, 15 (wow – these were full, deep squats. Not 3/4 squats with 120 last session. So, 5 lbs more, below parallel squats, 30 seconds or less between sets. Legs pumped. Some coughing after last set that was pretty intense coughing…lasted about 2 minutes then I was OK.)
• Traditional Deadlifts/Squats with Dumbbells: 50 lbs x 10 (warm), 95 lbs x 10, 10, 10 (As usual, this had me sucking wind. I was resting upwards of 8 minutes between sets on these. Wow! This was 20 lbs more than my last session when I used 75 lb dumbbells. Plus, I did more reps than last session. It sure was good for my lungs though! I was able to remove unwanted fluids in a productive fashion.)

Observations:

Strength gains across the board. Used heavier weights, and I intesified the Hip Belt Squats by squating nearly 2x deeper than last session – as deep as I could go – far below parallel. Deadlifts went from 75 lbs to 95-100 lbs per dumbbell. Dumbbell Deadlifts are a bitch!

I had some congestion, and to be honest ….. this sort of workout is NOT the sort of workout you want if you are congested. But, I did it anyway. I was furious with intent, and I was not going to be denied by CF. I refuse to let it dictate to me in this instance. I dictate to it. I tell it what to do. Not the other way around! Not as long as I have any say in the matter.

Pre-Workout Nutrition/Diet

• 5 Eggs, 4 Slices Bread, Honey for Breakfast
• Mid Morning Pro-lab Drink and then prior to workout:
• Metabolic Renew 5 tabs
• Resolve (NEW) 5 tabs
• Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout

Post Workout Nutrition/Diet

• Pro-Lab Gainer

Popularity: 11% [?]

Abs, Neck, Forearms

• Situps Weighted: 20 lbs x 25, 20, 20 20, 20 (less than 45 seconds between sets. Not bad. breating superb. No coughing)
• Lying Leg Raises Weighted: 14 lbs x 10, 8 (I spent some time in prayer here.)
• Standard Neck Raises: 32.5 lbs x 12, 10, 10 6
• Standard Rear Headstrap Raises: 32.5 lbs x 10 +10partials, 10 +10partials, 10 +10partials
• Thick Bar Reverse Forearm Wrist Curls: 14 lbs x 20, 10, 10 10 (exhausted, switched to two-arm)
• Thick Bar Reverse Forearm Wrist Curls (two-arm): 14 lbs x 20 x 5 (extensors blasted)
• Un-even Dumbbell Wrist Rotates (supinate and pronate): 5 lbs on one end x 10
• Standard Wrist Curls: 40 lbs x 8, 10, 15, 15 (got stronger as exercise progressed)

Observations:

Took 3 day lay-off to tend to personal matters. I also wanted to recovery fully from my back workout which kicked butt a few nights ago. Breathing was good, though this morning I had quite a bit of trouble and I am not sure why. Once I took the resolve, my lungs turned around. But prior to that I was having real difficulty. Stressful day I would like to forget. Interpersonal conflict all the way around. Didn’t talk to a single person I enjoyed today accept for Bunny. The day was just a day of sin bascially. The day is young, however, and hope springs eternal.

Forearms, abs and neck were excellent!

Pre-Workout Nutrition/Diet

• Oat Meal, PowerBar, Milk for Breakfast
• Turkey Breast; Apple Lunch
• Metabolic Renew 5 tabs
• Resolve (NEW) 5 tabs

Immediately Prior To Workout Nutrition/Diet

• Apple, Pro-Lab Protein Gainer
• Resolve (NEW) 5 tabs
• MidMorning: Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with :
• Metabolic Testoboost 3 tabs
• Metabolic GHBoost 3 tabs

Post Workout Nutrition/Diet

• Whey/MLO Protein

Popularity: 5% [?]

Back, Calves, Forearms, Abs

• Situps Weighted: 15 lbs x 34, 20, 20, 15, 7, 7 (less than 45 seconds between sets. Not bad. breating superb. No coughing)
• Lying Leg Raises Weighted: 15 lbs x 9, 7, 6 (about 1 min between sets)
• One Legged Calve Raise: 85 lbs x 32, 20, 15, 10, 9 (no rest between sets….one leg to the other…boom-boom-boom. Pump? Oh yeah…..substantial.
• Parallel Chins w/ Extra Weight: 15 lbs x 6, 5F

{Super-Set}

• Dumbbell Cross Bench Pullovers: 45 lbs x 16 (elbows still healing. So, I dropped the weight and added pullovers as the second set of the superset. By this method, I used chins to pre-exhaust the lats.), 12F
• 1 Arm Bent Dumbbell Rows for Middle Back: 85 lbs x 6 (no straps on this set), 6

Observations:

No coughing. Breathing was clean. I am thinking the Resolve may have something to do with this. More on that in days to come.

Chose not to do forearms at the moment. I may do them later tonight. I wasn’t able to mentally give them the attention they deserve.

Pre-Workout Nutrition/Diet

• Turkey Breast, pasta; Apple Breakfast
• Metabolic Renew 4 tabs
• Followed by Two Honey Sandwiches (why, I have no idea, just wanted to try it) and 2 Cups Milk/Apple
• PowerBar/Coffee

Immediately Prior To Workout Nutrition/Diet

• Whey/MLO Protein
• Resolve (NEW) 5 tabs
• MidMorning: Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with :
• Metabolic Testoboost 4 tabs
• Metabolic GHBoost 4 tabs

Post Workout Nutrition/Diet

• Whey/MLO Protein

Popularity: 3% [?]

Chest

• Dumbbell Bench Press: 70 lbs x 5, 5, 4-1 forced (good pump, strong, 5 lbs increase over last session)
• Parallel Dips: 22.5 lbs added x 6, 7 5Fail (Getting stronger here. Try for a set of 10 next time I do dips. Breathing excellent.)
• Incline Dumbbell Press: 55 lbs x 6, 6, (for safety reasons I may stay here a while….look to add reps instead of weight for a few weeks)
• V-Crunches With Legs Raises: 100 Reps Total 36, 20, 20, 24

Observations:

No coughing. Lungs superb. Strength excellent. Weights going up.

I was going to do abs and neck, but on the very last rep of dumbbell inclines, my spirit said, “that is enough….spend time in prayer and honor God”, so I set the weights down and called it a fabulous workout.

I may do abs neck and calves later today, but I try to listen to that still small voice inside me for wisdom and direction.

Pre-Workout Nutrition/Diet

• Apple Oatmeal for Breakfast/bowl cereal
• 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) 5 tabs

Post Workout Nutrition/Diet

• Whey/MLO Protein
• O3fattyAcids 2 caps

Popularity: 3% [?]

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

Popularity: 5% [?]

[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

Popularity: 5% [?]

Forearms, Neck, Abs,

• Reverse Forearm Wrist Curl: 20 lbs x 10, 5, 9, 8, 9 (per arm)
• DB Forearm Wrist Curl: 40 lbs x 10, 10, 10, 10 (Using heavier weight here, 5 lbs more)
• Standing DB Wrist Roll: 40 lbs x 22, 30 (OK need about 50-60 lbs here)
• Headstrap For Front Neck: 25 lbs x 12, 10, 10, 8, (Really good stretch, heavier…that extra 2.5 pounds made a huge difference)
• Headstrap For Back Neck: 25 lbs x 15/10, 10/10 (Really good stretch, heavier…that extra 2.5 pounds made a huge difference)
• V-Crunches: 110 Reps 30, 20, 20, 20, 20
• Leg Raises: 14 lbs x 100 Reps

Observations:

The Cable work for glutes was just awesome. Nothing hits my butt like these. I mean nothing! Plus, the cardio is awesome too. I would equate one set of 20 reps to a 40 yard dash at 80% speed. It’s that challenging. Of course, I have some lung issues, so it might be harder for me than your average bear.

Excellent Workout. Awesome pump. Shoulder is STRONG…the right shoulder that is. That injury is a thing of the past thanks to Metabolic Diet. Speaking of which….

I am down to the bitter dregs of my MD+ supplements. I have another order coming but it will not be here until next week some time. Until then, I will make do with MLO cheap-assed protein, whey protein and the awesome Creatine Advantage from MD+ as well as the GHBoost and Testoboot (which I have 1/3 bottle left of each.)

My workout was brief and intense. Very good!

The day saw me consume a total of:

Bowl whole grain cereal in the early AM (6am)
Spagetti for mid morning.
Turkey, Taters, Applesauce Lunch.
2 Cups Chocolate Milk/2 Powerbars Midday snack along with 1 MLO/Whey protein drink with 2 cups Milk

Just prior to workout:

• Metabolic Creatine Advantage 1 scoop, 30 Min
• Whey Protein
• Metabolic Testoboost 4 tabs
• Metabolic GHBoost 4 tabs
• BCAA 3 Caps
• O3fattyAcids 2 caps
• Two Packets EmergenC

After workout..

Post Workout Nutrition/Diet

• Protein

Popularity: 5% [?]

Glutes, Forearms, Biceps

• 1 Legged Cable Squats for Glutes and Ham Tie-in: 6 Cables x 20 x 3 per leg (Damn! Talk about intense! More in Observations.)
• 1 Legged High Bench Step-ups: 2-20 lb DB (one in each hand) x 6 x 3 sets per leg (perfect reps and weight scheme here)
• Dumbbell Curls (standing and did not alternate – simultaneous curls instead): 20, 25 (warms) 35 lbs x 8, 8, 6
• Dumbbell Hammer/Push Press: 35 lbs x 7, 6, 6 (biceps were pretty well shot from curls….still….heaavier than last session)
• Reverse Dumbbell Curls: 20 lbs x 20, 20

Observations:

The Cable work for glutes was just awesome. Nothing hits my butt like these. I mean nothing! Plus, the cardio is awesome too. I would equate one set of 20 reps to a 40 yard dash at 80% speed. It’s that challenging. Of course, I have some lung issues, so it might be harder for me than your average bear.

Excellent Workout. Awesome pump. Shoulder is STRONG…the right shoulder that is. That injury is a thing of the past thanks to Metabolic Diet. Speaking of which….

I am down to the bitter dregs of my MD+ supplements. I have another order coming but it will not be here until next week some time. Until then, I will make do with MLO cheap-assed protein, whey protein and the awesome Creatine Advantage from MD+ as well as the GHBoost and Testoboot (which I have 1/3 bottle left of each.)

My workout was brief and intense. Very good!

The day saw me consume a total of:

Bowl whole grain cereal in the AM.
Spagetti for Lunch.
Two Power Bars during the day for snacks.
2 Cups Chocolate Milk
Some Applesauce (Why? I have no idea. It was there so I ate it)

Just prior to workout:

• Metabolic Creatine Advantage 1 scoop, 30 Min
• Whey Protein
• Metabolic Testoboost 4 tabs
• Metabolic GHBoost 4 tabs
• BCAA 3 Caps
• O3fattyAcids 2 caps
• Two Packets EmergenC

After workout..

Post Workout Nutrition/Diet

• Protein

Popularity: 4% [?]