Total Physique Online

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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