Total Physique Online

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

Slow Me Down Lord

Universally, the word ‘fast’ implies swiftness. We live in a fast world.

Fast is the speed at which I traverse the freeway en route to the gym unless traffic dictates otherwise. Fast is how quickly I lose my cool when the traffic dictates otherwise. Fast is the rate at which time passes after turning 30. Fast is the food the majority of oversize people eat across the thriving nations. Fast is not used to describe the clip at which we build muscle and power. Fast is the talk of promoters when advertising sensational products to do just that.
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Popularity: 72% [?]

Dr. Mauro G. Di Pasquale: Increase Growth Hormone Levels
Reprinted with kind permission from Dr. Mauro G. Di Pasquale
From MetabolicDiet.com

Boosting Endogenous Growth Hormone: The Better Way

12/9/2005 – Increasing your own natural endogenous levels of growth hormone is safer and in the long run more effective for increasing growth hormone levels and maximizing body composition than using exogenous GH. There are two main reasons for this view.

The Problems with Exogenous Growth Hormone

Growth hormone levels decline as you get older. And athletes have found that increased levels of growth hormone helps to optimize body composition, increasing muscle mass and decreasing body fat.
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Popularity: 20% [?]

The Different Diets

In the low carb group of diet gurus there are proponents of every level of dietary carbohydrate intake from the almost zero amounts espoused by the ketogenic diet used to treat some forms of epilepsy in children to the Zone diet that proposes that only 40% of the daily calorie intake come from carbohydrates.
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Popularity: 21% [?]

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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Popularity: 18% [?]

Editors Note: the articles that are reprinted here are not necessarily the views of this web site. These articles are for information only and are reprinted here to add to your knowledge of strength training. Always consult a physician before undertaking any strength training program.

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

Dave Draper – Musclebuilding and Spring Gliding

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

From Dave Draper’s Post Column

Right about now, Thursday the 26th, a small contingent of IOL Winged Warriors is off to that idyllic patch of earth due west of Austin known worldwide as Dripping Springs. Forty-some bombers, Laree and me included, will converge on the restful town of 2,000 neighbors and kick up some dust: camping, campfires, barbeques, musclemaking at Mike Graham’s Old Texas Barbell Club, dinner at Threadgill’s (Joplin’s ole’ hangout), a private tour of The Todd-McLean Physical Culture Collection (University of Texas at Austin) and six-shooter practice on the wide-open range.
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Popularity: 14% [?]

Workout A

Legs, Calves

• 2 Leg Dumbbell Calf Raise: 122 lbs x 50, 40, 40 (nice pump, great burn)
• Hip Belt Squats: 122 lbs x 30, 21 (the dumbbell grazed the floor almost, on each rep)

Observations:

Hip Belt Squats, once you do them, are a joy. While you do them, they are hell on earth. These babies really burn. I am getting stronger by the truckload though. Last workout with hip belt squats, I banged out 20 reps with the same weight I used today, only today I banged out 30 on the first set.

I would like a way to handle more weight, but until I can think of a way to hoist more weight, I wil have to settle for more reps. Maybe I can do 120 lbs for 40-50 reps next workout! These are all the way to the floor by the way. So, not shortcuts here.

Calves getting stronger as well, but I am running into the same issue. I need a way to get more plates on.

Perhaps a perfectly straight metal bar, a full 22 inches long, running straight through the QL dumbbell handles, could be used to accomodate all the plates. Hmmm.

Pre-Workout Nutrition/Diet

• Super Green Smoothy, Coffee, Powerbar; Breakfast
• Metabolic Testoboost 5 tabs
• Metabolic GHBoost 5 tabs
• MidMorning: Metabolic Creatine Advantage 1 scoop, combined with 2000 MG Vit EmergenC 30 Min Prior to workout combined with

Post Workout Nutrition/Diet

• Whey/MLO Protein

Rest of the Days Diet

• Egg Rolls/Green Smoothy for lunch.
• Pro Lab – Mid-day
• Dinner will consist of chicken and rice and veggies. Yum! Then just before bed -
• Metabolic Testoboost 4 tabs
• Metabolic GHBoost 4 tabs

Popularity: 23% [?]

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!

Popularity: 16% [?]

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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Popularity: 14% [?]