Total Physique Online

I am not a doctor. I do not even play one on the Internet. So, it is always with a certain amount of apprehension that I write columns such as the one you are about to read.

One of the primary functions of TotalPhysiqueOnline.com is to help people with COPD be as healthy as possible. Another purpose of this site is to encourage everyone to take better care of their bodies.

Some of the suggestions passed along in the pages of this web site are based on my own experiences in managing COPD for 44 years. I cannot, nor would I ever, try to tell anyone what will and will not work for them in terms of their health. All I can do is pass on my personal insights and let you, the reader, consider the merits of what I propose.
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(Workout A) Shoulders (rehab), mid/upper Back, Biceps

• DB Hammer Push-Press: 25 lbs x 10(10) x 4 (the perfect shoulder girdle exercise!)
• DB Lateral Raise: 20 lbs x 8, 6, 6 (first time I have done these in over a year. Controlled reps, but felt weak to be honest.)
• DB Towel Uprights: 20, 30 lbs x 10 (warm sets) 40 lbs x 12 (awesome burn - shoulders and traps), 12, 12
• DB Pullovers/sset/Parallel Chins: 65 lbs x 11 (pauses), 9 /sset/ BW x 5, 5 reps (pauses at top)
• DB Hammer Curls/sset/DB Seated Incline: 20 lbs x 15, 10 (pauses), 9 /sset/ 20 x 8, 3 reps (pauses at top, shot on second sset)
• DB Preacher: 20 lbs x 7 x 2 (pumped and ready to pop)

Observations:

Weight increases all the way around. Endurance way up. Breathing good. Blood flow excellent. Shoulder is getting better and better. Not to mention stronger. The Hammer-Push-Press is an astonishingly good exercise for the shoulder joint. The movement is fairly intense too. It has to be the single best overall exercise I have discovered for the rotator cuff.

My Metabolic Diet products are making what appears to me a huge difference in my training and recovery. I am recovering in two days, whereas prior to the products I was needed 3 and 4 days. Oddly enough, my finger nails are growing at twice the rate they were (toenails as well), and my hair is growing faster.

Pre-Workout Nutrition/Diet

• Muscle Milk/MLO Oatmeal for Breakfast
• Metabolic Renew 2 tabs
• Metabolic 2 tabs

Post Workout Nutrition/Diet

• Two Packets EmergenC
• Metabolic Creatine Advantage 1 scoop
• 30 gms Glutamine
• 2 scoops Whey
• Metabolic Renew 2 tabs
• Metabolic 2 tabs
• Metabolic Testoboost 2 tabs
• Metabolic GHBoost 2 tabs
• BCAA 3 Caps
• O3fattyAcids 2 caps/li>

Dr. Mauro G. Di Pasquale: Antioxidants
Reprinted with kind permission from Dr. Mauro G. Di Pasquale
From MetabolicDiet.com

Antioxidants form a front line defense against cell damage caused by free radicals, which are involved in damage to all systems in the body and in the aging process.

It’s always been my view that ONE of the effective means of protecting ourselves from various endogenous and exogenous insults (including stress, free radicals, poor diet, and environmental chemicals and pollutants, including mercury and other heavy metals) is by using a complimentary combination of antioxidants.

In a recently published review the author found that antioxidant vitamin and trace element intakes have been shown to be particularly important in the prevention of cancer, cardiovascular diseases, age related ocular diseases and in aging. In animal models, targeted interventions have been associated with reduction of tissue destruction is brain and myocardium ischemia-reperfusion models. In the critically ill antioxidant supplements have resulted in reduction of organ failure and of infectious complications.¹

Antioxidants, such as beta carotene, vitamin C, vitamin E, selenium, zinc, reduced glutathione, N-acetyl cysteine (NAC), L-Cysteine, Coenzyme Q10, alpha lipoic acid, ginkgo biloba, burdock, silymarin, and turmeric, all present in ReNew, can play an important role in reducing inflammation, and decreasing tissue and organ damage.

As such, along with other support such as decreasing inflammation and glycation in the body, the use of antioxidants should increase health and longevity. Up until now there’s been little direct evidence of the usefulness of antioxidants in slowing the aging process.

However, a study in press by and to be published soon in Science, shows that increasing the amount of antioxidants naturally produced in the body and directing those molecules to where they’re needed can dramatically slow the aging process.²

In this study, mice genetically engineered to produce a human antioxidant enzyme lived longer than normal mice. This provides us with the best proof to date that antioxidants can counteract the effects of aging and disease.

While this study is not about the use of antioxidant supplements, I feel it’s only a matter of time until we show that taking a variety of antioxidants will also increase health and lifespan. Prevention at this point, rather than waiting until we have definitive proof and losing the benefits, is definitely the way to go.

I stress using a variety of antioxidants since dozens of studies have shown that antioxidants, while uniquely different from one another, have a synergistic effect when used together. By combining these various lipid-and water soluble nutrients you can achieve multiple levels of protection.

Various inflammatory diseases are helped by the use of combinations of antioxidants. For example asthma, and particularly exercise induced asthma, in which exercise in increasing oxidative stress impacts further on the preexisting oxidative and inflammatory phenotype of those prone to asthma, have been shown to respond favorably to a number of antioxidants.

Acute episodes of asthma, regardless of cause, are associated with increased oxidative stress,3 , 4 and have been shown to respond favorably to alpha-lipoic acid, vitamins C and E, and selenium, as well as other anti-inflammatory ingredients such as DHA and EPA. ^{5,6, 7,8, 9, 10, 11}

But there’s more to the story. In order to improve health, decrease disease, and increase lifespan you have to look at more than just the antioxidants. You also have to look at the underlying causes that drive many diseases and age us before out times.

And that’s what ReNew does. It’s formulated to reduce stress related abnormalities and dysfunction, including depression, over-training and physical/mental burnout, normalize the metabolic processes in the body and support the central nervous, hormonal and immune systems.

As such, ReNew plays an important role in increasing health and longevity, and decreasing physical and mental stress, disease and the effects of aging.

References:

1. Berger MM. Can oxidative damage be treated nutritionally? Clin Nutr. 2005; 24(2):172-83.
2. Schriner, S.E. . . . and P.S. Rabinovitch. In press. Extension of murine lifespan by an overexpression of catalase targeted to mitochondria. Science 2005.
3. Bowler RP. Oxidative stress in the pathogenesis of asthma. Curr Allergy Asthma Rep. 2004; 4(2):116-22.
4. Nadeem A, Raj HG, Chhabra SK. Increased oxidative stress in acute exacerbations of asthma. Journal Asthma. 2005; 42(1):45-50.
5. Cho YS, Lee J, Lee TH, Lee EY, Lee KU, Park JY, Moon HB. alpha-Lipoic acid inhibits airway inflammation and hyperresponsiveness in a mouse model of asthma. J Allergy Clin Immunol. 2004; 114(2):429-35.
6. Pearson PJ, Lewis SA, Britton J, Fogarty A. Vitamin E supplements in asthma: a parallel group randomised placebo controlled trial. Thorax. 2004; 59(8):652-6.
7. Romieu I, Sienra-Monge JJ, Ramirez-Aguilar M, et al. Antioxidant supplementation and lung functions among children with asthma exposed to high levels of air pollutants. Am J Respir Crit Care Med. 2002; 166(5):703-9.
8. Banerjee AK, Mandal A, Chanda D, Chakraborti S. Oxidant, antioxidant and physical exercise. Mol Cell Biochem. 2003; 253(1-2):307-12.
9. Allam MF, Lucane RA. Selenium supplementation for asthma. Cochrane Database Syst Rev. 2004;(2):CD003538.
10. Nagel G, Linseisen J. Dietary intake of fatty acids, antioxidants and selected food groups and asthma in adults. Eur J Clin Nutr. 2005; 59(1):8-15.
11. Wong KW. Clinical efficacy of n-3 fatty acid supplementation in patients with asthma. J Am Diet Assoc. 2005; 105(1):98-105.

Related Pages:
Quick-Lock Dumbbell Stand Assembly

Ironmaster Quicklock Dumbbells have been around for several years, and I had been eyeing them for a good while prior to this post. The looked tough as nails, functional and designed by men who understood what strength training is all about. Until recently, however, I have been unable to afford a set.
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Just did my MRI today. Finally taking a much closer look at the shoulder.

They told me to move the shoulder around afterwards, to work the die out of the shoulder joint and into the body. So, hitting some light chest today.

Legs, Calves, Abs, Neck, Forearms

• Hip Belt Squats 60lbs x 20 x 3; 60 x 30 (conditioning, ass to floor squats with dumbbell hooked to Hip Belt. Photo’s coming soon. Incredible pump and cardio.)
• 1 Leg Standing Calf Raise: 60lbs x 20, 15, 15, 10
• Obliques 60lbs x 15 x 3 per side (legs like noodles - high reps for quads are so killer)
• Crunches: 22.5lbs x 20 x 3 (good difficulty - legs shaking like an dog in a cold rain)
• Neck 22.5lbs x 20, 20, 15
• Rev Forearms 15lbs x 20 x 3
• Bloc Pinch Grip 22.5lbs x 15-20 sec x 3

Observations:

This is the first time I have done hip belt squats in over 8 months. Maybe more. The last time I did them, I used a barbell. Having just used the Ironmaster Quick-Lock Dumbbell as my resistance, I would never go back.

The dumbbell stays more within your center of gravity, placing less stress around the knee joint and more around the hips and mid-quad. The knee gets some good action, but not so much that it is unhealthy. My legs are fried. And I only used a wimpy 60 lbs.

I can’t wait until next leg day when I use 90lbs or more. I can easily see going 240 at some point. This will require using 2 dumbbells side by side from the floor somehow. The 60lbs I used today was in some ways just far too light. Still, I got winded and a good pump. I suppose it was more like jazzersize than anything else. But it bodes well for future leg workouts.

Lungs felt OK. I was congested to begin with, but the high rep squats had me breathing like a locomotive, and helped clear my lungs well. I decided to skip rope work as I am spent.

Pre-Workout Nutrition/Diet

• Muscle Milk/MLO Apple Breakfast
• Two Coffees (may have congested me) and two Power Bars 1 hour prior to workout

Post Workout Nutrition/Diet

• Two Packets EmergenC
• Metabolic Creatine Advantage 1 scoop
• 30 gms Glutamine
• Metabolic Renew 2 tabs
• Metabolic 2 tabs
• Metabolic Testoboost 2 tabs
• Metabolic GHBoost 2 tabs
• BCAA 3 Caps
• O3fattyAcids 2 caps

Just did my MRI today. Finally taking a much closer look at the shoulder.

They told me to move the shoulder around afterwards, to work the die out of the shoulder joint and into the body. So, hitting some light chest today.

Chest, tricpeps, Rope Work

• Dumbbell Bench: 30, 40 x 15 reps x 2 for a warmup
• DB Bench: 55lbs x 4, 3, 3
• DB Flys: 25lbs x 15, 15, 10 (nice pump, nothing too brutal here)
• Seated DB Tricep-Ext: 25lbs x 15 x 3 (easy)
• Lying DB French-Press (to ears): 15lbs x 15 x 2 (Good, excellent pump; take 40 min break)
• Rope 1010 rotations, into sets of 100; 20 minutes

Observations:

The Quick-Lock Dumbbell knurling is deep, and means business. No chance of dumbbells slipping from your grip with these. Very aggressive knurling.

Chest surprisingly strong, no pain in shoulders. None whatsoever. First weighted press for chest in over 6 months.

My goal of Flat DB Presses with 120lb monsters also seems like an eternity away. At 55lbs for 4-5 reps, I was not feeling bad, but I now have an idea of what 120 will feel like.

Lungs felt fine. I decided to save rope work until later tonight or maybe even tomorrow. We shall see.

Pre-Workout Nutrition/Diet

• Two Packets EmergenC
• Metabolic Creatine Advantage 1 scoop
• Metabolic Renew 2 tabs
• Metabolic 2 tabs
• Muscle Milk

Post Workout Nutrition/Diet

• Two Packets EmergenC
• Metabolic Creatine Advantage 1 scoop
• 30 gms Glutamine
• Metabolic Renew 2 tabs
• Metabolic 2 tabs
• Metabolic Testoboost 2 tabs
• Metabolic GHBoost 2 tabs

A) Rope Work, Quads and Glutes

• Heavy Rope Work 200, 100rev x 8 (Whew….fast pace, lungs clean, feeling good, a feeling of euphoria has enveloped me, feels nice. take a short break. Drop some Metabolic Diet, and then hit the iron.)
• Dumbbell Squats: 20, 30, 40lbs x 15 reps for a warmup
• DB Squats: 60lbs x 15, 15 (to the floor)
  Pullovers: 60lbs x 10, 10 (very good, breathing like a freight train)
• DB Stepups High Bench: 15lbs x 15 per leg

B) Forearms, Traps 930PM

• DB Shruggs 80 x 15 x 2
• Dumbbell Wrist Curls 35 x 10 x 3 per arm
• Reverse 15 x 10 x 3

Observations:

The Quick-Lock Dumbbells are simply awesome. I love them. I have not found a single flaw in the concept or design. They are simply incredible.

The DB squats are a great exercise, especially if done to the floor. Coupled with breathing pullovers, and you have a seriously good workout. Finished with one set of stepups. That is enough for now. I am still getting use to the stress again. I do not want to over stimulate too soon.

My goal of DB Squats with 120lb monsters seems like an eternity away. At 60lbs and 15 reps, I was feeling it big time. I also think that my lungs just lack the conditioning they need. It is abundantly clear to me that my life and well-being depends on exercise more than it does for the average person.

Pre-Workout Nutrition/Diet

• Two Packets EmergenC
• Metabolic Creatine Advantage 1 scoop
• Metabolic Renew 2 tabs
• Metabolic 2 tabs
• Protein (whey)
• Metabolic Testoboost 2 tabs
• Metabolic GHBoost 2 tabs

Post Workout Nutrition/Diet

• Two Packets EmergenC
• Metabolic Creatine Advantage 1 scoop
• Metabolic Renew 2 tabs
• Metabolic 2 tabs
• Metabolic Testoboost 2 tabs
• Metabolic GHBoost 2 tabs

This is unbelieveable. I mean, I believe it, but it is unbelievable. Know what I mean?

In fact, a year later, Taranenko nailed 266! That’s kilograms folks. 585+lbs.

The human body is amazing.

For the uninitiated, the movement being performed so gracefully in the video above is called a Clean and Jerk. Lousy name. Great exercise.

The Clean and Jerk is one of two movements that are judged in the sport known as Olympic Weightlifting. The second of the two lifts is known as the Snatch. Good name. Dangeroud Lift.

Traditionally, the sport of weightlifting has been dominated by USSR/Russia and parts of eastern Europe, including Bulgaria and Romania. Recently, however, many Asian lifters has begun to make a name for themselves and their respective countries as the popularity of the sport of weightlifting has spread.

The Clean and Jerk is a multi-phased movement. The primary objective is to lift, or Clean, the barbell to the shoulders in one powerful motion. From there, the weight is driven overhead and caught at arms lenght. Taranenko is using what’s known as the “split technique”, which became increasing popular during the 1960’s.

The Snatch is a much more difficult and dangerous movement. Many competitive athletes have been crushed performing this movement, elbows and knees shattered beyond recognition, or worse.

In the Snatch, the athlete starts in the same position as in the above video, but takes a wider grip on the bar. In one quick, powerful motion the weight is jerked from the floor, and caught at arms length overhead.

Naim Suleymanoglu is a Turkish weightlifter who has set numerous records and won Gold in three Olympic games (’88, ‘92 and ‘96). He typically competed at 62 kg and currently is retired from the sport.

Here are two definitive video’s of Naim

As a point of interest, the Snatch is dangerous because the athlete has very little options or routes of escape should, for some reason, the weight come crashing down on him (or in this case, her). The head and neck area is particularly vulnerable during this lift, and if a knee or elbow blows out, watch out!

More to come…

Dave, our prayers are with you for a speedy recovery!! God Bless You and Laree
Reprinted with kind permission from Laree and Dave Draper (thanks guys!)
From Dave Draper’s Post Column

Today I am reminded why I don’t take voluntary layoffs. They are forced upon me like poison when I least expect them.

As the year rolled to an end, I promised — threatened — I’d take a week from my training to allow the body’s systems to rest and repair. I had the telltale signs. The joints were glowing, the central nervous system was shorting out, the heart was racing, the digestive system was rebelling, the muscles were aching, the spirits were sinking and the mind was numb. No pump, no burn, no drive.
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The Ironmaster Quick-Lock Dumbbell Stand is terrific!

As I mentioned in my earlier post, I received my set a few days ago. The assembly page that comes with the kit is sufficient I suppose, but I have always felt that a second perspective can be helpful in such situations. So, I pulled out my trusty camera and took a step-by-step photo journal of the actual assembly of this contraption.

The photo-thumbnails below are courtesy of a cool javascript I found online http://vikjavev.no/highslide/. You will need to have javascript enabled in your browser in order for it to work, and chances are you already have. But for those of you that have disabled scripting in your browsers, you can scroll to the bottom of this post for a link to a non-scripted thumbnail/slide show. This one is a bit more informative however, so I hope it works for you.

We begin by laying the two large panels across a bench, length-wise and face down like so (the front panel has an Ironmaster emblem on it, while the back panel has no logos at all). We will start by bolting the top shelf to the back panel first.

The thumbnails in this tutorial are expandable. Click them once to open them to their full size, look them over, and when you are done, click them again to close them.

Step 1)

In the photo to the left, you will notice that the two panels have been laid down on a utility workout bench, "head to head". The head, or top ends of the two panels are distinguishable from the bottom ends of the panels by an interior bracket that is welded into place at the top end of each panel. I have an arrow pointing to the one visible bracket in the photo. The other bracket is out of view.

As you can see in the photo, we have taken a third panel, the top shelf actually, and fitted it snugly into place, getting our screws and bolts at the ready to hand-tighten the top shelf into place. Note: The top and bottom shelves are nearly identical to each other, except for one important, distinguishing characteristic: the top-side of the top shelf has two equally sized vinyl/rubberized protective covers glued to it, whereas the bottom shelf has one continuous piece of protective covering. Make certain that the first of the two shelves bolted into place is the TOP SHELF. It is important to make that distinction to avoid problems later on. You’ll see why.

Step 2)

2a) The two side bolts are needed just to stabilize the top shelf, holding into place so that you can rotate the assembly onto its side. From there, you can begin to add the other four bolts and lock-nuts needed to hold the top shelf in place.

2b) In this third shot, you can see a close-up of the first inserted bolt. Remember, you are just hand tightening everything at this point. This allows the assembly to flex a bit. You actually want this. It will come in handy down the road.

Just to be clear, the side bolts that are used first are needed to stabilize the top shelf, holding into place, so that you can rotate the assembly onto its side. From there, you can begin to add the four other bolts and lock-nuts needed to hold the shelf in place.

Step 3

3a) This involves placing the assembly on its side so you can more easily access to the four side holes. Trust me, it is easier this way because you are not having to work against gravity to hold the nuts and bolts in place. Again, hand tighten and proceed.

With one end of the top shelf entirely bolted to the rear/back panel, it’s now time to bolt the other end of the top shelf to the front panel. The procedure is somewhat similar to Steps 1-3a.

With the assembly still on it’s side, take the front panel (the panel with the Ironmaster logo) and mate it to the free end of the top shelf. Match the holes and secure panel in place by bolting the side holes as before.

3b) From there, I recommend turning the stand upside down on its head, like it is in the photo below. I know that seems odd, but I did this for convenience. With the stand upside down, like it is in the photo, I was able to place a handful of nuts and bolts onto the underbelly of the top shelf, using it as a make-shift work space. I then proceeded to fasten the rest of the front panel to the exposed end of the shelf with four more nuts and bolts. Have a look at the pic.

At this point you should have just the top shelf bolted into place. Now, you can begin to bolt the lower shelf into place.

Step 4

4a) Return the stand to its side so that the front and back panels are perpendicular to the bench. The bottom end of the stand protrudes off one side of the bench and the top end protrudes off of the other side. Gently, take the bottom ends of the front and back panels and spread the panels ever so slightly - approximately 1/2 an inch (if you left the nuts hand tightened, there should be enough flex in the assembly to permit this).

Now, with the panels slightly parted, take the lower/bottom shelf and insert it down and in between the front and back panels so that the bottom shelf fits in between the panels nicely. Next, rotate the shelf into position and work the shelf backwards, towards the bottom end of the stand. Push the panels together so that you have a nice fit, making sure the holes line up. Begin bolting the bottom ends of the panels to the bottom shelf. When you are done it will look like what you see here.

4b) Another angle can be seen here.

OK, we are almost done! We basically have just a few steps left. Sweating yet? Good.

The last three items to be assembled are the dividing partition (the flat, rectangular 6 inch high piece of sheet metal), the main deck of the stand, and the feet.

Step 5

5a) With your nuts and bolts tightened into place, you can now place the stand upright on the floor. You should now be looking down at the top side of the top shelf. Take the metal dividing partition and insert it into the stand at an angle, so that one edge of the partition fits into the corner formed by the bracket and inner wall of either panel.

5b) From there, you will need to sort of "rotate" or gently slide/snap the partition into place so that both ends of the partition are lined up flush against the brackets. The holes should line up nicely. Here is another view.

Wheeee. Almost there!

Step 6

The last panel that needs to be fastened into place is the top deck. This is the heavy, vinyl-covered plate that your Quick-Lock Dumbbells will sit on. Take the top deck and lay it across your bench or workspace like so:

Step 7

7a) Invert the stand once again and place it, upside down, on top of what is actually the bottom side of the deck at this point. Position the stand so that the holes line up.

7b) Make sure the stand is stable and balanced, then proceed to insert the flat-headed bolts (you should have four of them) from the underside and secure them in place with your remaining nuts and washers. You will need a screw driver for the flat-headed bolts, and it may be necessary to use some pliers to hold the lock nuts in place while you tighten the deck to the stand.

Step 8

Step The rubber feet should be screwed all the way in, adjusting outward on an as needed basis. My floor is flat, so no adjustment was needed.

Now, screw the rubber feet into?place.

And that, as they say, is that!? You are so smart! Good job!

My next photo tutorial will involve a look at the Quick-Lock Dumbbells themselves! I will have some great shots of the dumbbells with the add-on kit installed. So stay tuned.

Standard Slide Show - less filling, tastes pretty good