Total Physique Online

I cannot remember the last time I picked up a bodybuilding magazine. However, I can remember the first time I did. I cannot remember the last time I wondered who would win this years “Mr. Olympia”, but I can remember the first time I did. I cannot remember the last time I spotted a cover of a leading bodybuilding magazine, thinking to myself, “I wanna look like that guy!” But I can remember the first time I did.
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Abs, Calves, Chest

• Lying Crunches: 45 lbs x 20, 20, 20, 20, 20 (incredible strength, slow and controlled, awesome contraction)
• Alternate One legged Calf Raise: 110 lbs x 15, 12 (max set)
• Two legged Calf Raise: 110 lbs x 30 x 4 (max burn, pump. I need more weight, but this will have to do until I can improvise a system that is safe)
• Incline Bench Press: 55 lbs per db x 12; 60 lbs per db x 10F, 7F (was fresh, got 12 reps first set with 55 instead of 6 reps last time I did these. Can this be considered a strength gain in that case? Well, in light of the fact that I upped the weight to 60 lbs and got ten reps, I would say, “hell yes!”)

Observations:

Interestingly I was really very sore today from yesterdays workout, which was damn heavy. Yet, I bounded around the apartment with the spryness of a mountain goat on the first day of spring. I really had a bounce in my step. Breathing was good as well, with only a hint of tightness towards the end of the day.

So, I decided to train again. I wanted to do abs and calves, with a focus on crunches for abs. The last time I did weighted crunches I used 45 lbs, but I only was getting sets of 10. So, today I wanted to see if I had made a strength gain. In fact, I doubled my strength. I got 5 sets of 20 solid reps, with quality contractions and ROM. I can add weight to this. I may try 65 next workout.

Calves was a bit better than last time as well, but not by much. I increased the weight for my one-legged version of calf raises by 10 lbs. I got sets of 12-15. I will do this again tomorrow or the next day depending on how calves feel.

Chest really surprised me. The last time I did inclines, I recall stating that I would stick with 55 because the weight felt so heavy at 6 reps. So, imagine my surprise when I banged out 12 reps on the first set!!! Upping the weight to 60 lbs and getting 10 reps was even more of as shock as my first set was to failure. My last set of 60 for 7 reps was strong. I can see hitting 65-70 next workout.

Now, whats interesting is that I did chest just four days ago, but I performed FLAT DB Bench Presses. In fact, the last time I did INCLINE DB Bench presses was back on 3-02-07. So, more than three weeks have passed since I did Inclines with 55 lbs, getting 6 reps, but only 4 days have passed since I trained chest. So, the question is how to interpret this. Did I make an over all strength gain in chest, or did I just get stronger in Inclines?

What I will do 4 days from now is train chest again, but only indirectly. I will do dips, if elbows permit. I will not train flat bench for at least 8 days. Then, I will train Inclines another 4 days from that workout.

All in all a very strong day. I had little in the way of much drowsiness today. So that was good. Elbows felt strong. Abs felt powerful.

Keep the train rolling, felluhs!

Dave, our prayers are with you for a speedy recovery!! God Bless You and Laree

Dave Draper - Thunder and Lightening, Sunshine and Rainbows

Reprinted with kind permission from Laree and Dave Draper (thanks guys!)

From Dave Draper’s Post Column

If you missed part one from February 22, 2007 — read this first.
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Dave, our prayers are with you for a speedy recovery!! God Bless You and Laree

Dave Draper - Day 25 and Counting

Reprinted with kind permission from Laree and Dave Draper (thanks guys!)

From Dave Draper’s Post Column

If you missed part one from February 22, 2007 — read this first.
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Back, Biceps, Traps

• Stiff Legged Deadlifts w/ Dumbbells: 95 lbs per db x 10, 12 (5lb increase, 12 reps on second set)
• Dumbbell Shruggs: 120 lbs per db x 20 (picked up from the floor. yikes that was heavy max set, that combined stiff legged deadlifts with shruggs
• Standing Dumbbell Curls: 40 lbs per db x 10, 10 x 6 (5 rep increases)
• Seated Incline Dumbbell Curls: 30 lbs x 10, 5 (spent)

Observations:

I really miss the Metabolic! I just do not seem to have as much stamina without it. That said, I am getting terrific strength gains still, just takes me longer to recover between workouts. MY pumps are awesome. I miss the Resolve as well. The resolve gave my lungs a boost and I seemed to have more spit at the end of a set. That said, today was good. The stiffs were stronger, heavier, more reps. Biceps stronger as well.

Pre-Workout Nutrition/Diet

• Power Bar/Coffee/Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with Emergen-C
• Chicken and Rice Lunch
• Pro-Lab Midday
• Metabolic Renew 5 tabs
• Resolve (NEW) All Out!

Post Workout Nutrition/Diet

• Whey/MLO Protein

In my recent post about Metabolic Diet, I went into great length regarding my need for and use of supplements. I have been using Metabolic Diet for close toeight weeks now, with a couple of weeks where I ran out of product. As the report noted, I have had great results. My body weight shot up from app 149-151 lbs to 165 lbs. Outstanding! Strength gains and energy levels were superb. I had none of the mid-day drowzies that have plagued me since I was a child and I just felt terrific. I was using the following:
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Abs, Neck, Forearms

• Lying Leg Raises Weighted: 14 lbs x 19, 12, 8 (First set nearly double the reps since March 8. Breathing very good.)
• Standard Neck Raises: 32.5 lbs x 10, 12, 10 (no strength gain here. remained the same)
• Standard Rear Headstrap Raises: 32.5 lbs x 26, 24, (double the standard reps for my first set since last workout)
• Thick Bar Reverse Forearm Wrist Curls: 19 lbs x 20, 10 x 6 (Two Arm)
• Standard Wrist Curls: 40 lbs x 18, 15, 12 (first set 18 reps - more than double the 8 reps I got last time I trained wrist curls. Huge strength gain.)
• Dumbbell Bench: 75 lbs x 5, 6 (Spent on this! heavier weight, felt strong.)

Observations:

Whatever bug I had been fighting for the past several days was knocked out with heavy doses of ye old Vit-C in the form of Emergen-C. I love that stuff.

I feel much better today. My diet is still a bit iffy do to income struggles, and I think in part this is what left me succeptable to illness. Diet is such a major part of your training and recovery.

Forearms, abs and neck were excellent! You will notice that it has been more than two weeks since I last did this work out. The strength gains were phenominal.

Pre-Workout Nutrition/Diet

• Chicken and Rice.
• Pro-Lab/Apple
• Metabolic Renew 5 tabs
• Resolve (NEW) All Out!
• MidMorning: Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with Emergen-C

Post Workout Nutrition/Diet

• Whey/MLO Protein

OK, Superman I ain’t, but I did catch a cold, or something. My guess is I became over-trained a bit.

I really did not mean to get sick. Honest injun. Seriously, I need a cold like a need another hole in the head, and I have seven holes already! This is why I did not train yesterday. Or today. Or the day before yesterday. Whew. In fact, I think I have worked out two times in two weeks. Is that setting a good example, or what?
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Metabolic Diet recently contacted me and informed me of a discount they are offering to visitors of this site. As I understand it, all you need to do in order to receive the discount is use the code listed at the bottom of this post in the News Flash. In fact, for now that “News Flash” will be on every page on this site. I think it sounds like a great deal. Don’t you?

Thanks MD+!

Shoulders, Back

• Hammer Push/Press: Several Warm Sets followed by - 40 lbs x 8, 4 (no strength gain here, not really, but good nevertheless)
• Side Dumbbell Lateral Raise: 25 lbs x 7, 6, 6, 6 (strict, controlled, resisted cheating)
• Parallel Chins w/ Extra Weight: 22.5 lbs x 8F, 3F (good gain here; excellent strength
• {Super-Set}
• Dumbbell Cross Bench Pullovers: 55 lbs x 20 (elbows felt so much better! Increased weight by 5 lbs and added reps. By this method, I used chins to pre-exhaust the lats.), 15 (still had a few left maybe. Breathing Excellent!!!)

Observations:

Took another 3 day lay-off to tend to website and spiritual matters. Mentally, I was not in a great place. I have been somewhat burdoned for my country and headlines are just bringing me down. So, today I avoided them and decided to curb my browsing of the news.

My workout was excellent for the most part. I will come back tonight and do a few more things like neck and forearms and maybe abs.

My diet? OK I admit it, a tit mouse gets more food than I have had in the last 3 days. Sorry, but I am flat broke. Money is so tight. I suspect change is on the way. In the meantime, I am doing the best I can. Not sure how this is going to affect recovery and weight gain, but I guess we will find out soon enough.

Pre-Workout morning Nutrition/Diet

• Breakfast: Pro-Lab Protein Gainer
• Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with :
• Metabolic Renew 5 tabs
• Resolve (NEW) 5 tabs

Immediately Prior To Workout Nutrition/Diet

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

Post Workout Nutrition/Diet

• Pro-Lab Gainer Protein