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Guest Column – More From Dave Draper – Day 25 and Counting

Posted by webmaster On March - 28 - 2007
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 – Day 25 and Counting

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

From Dave Draper’s Post Column

mr. world curling

If you missed part one from February 22, 2007 — read this first.
Read the rest of this entry »

Popularity: 10% [?]

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

Post Workout Nutrition/Diet

  • Whey/MLO Protein

ironmaster banner3

Popularity: 15% [?]

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

Post Workout Nutrition/Diet

  • Whey/MLO Protein

ironmaster banner3

Popularity: 15% [?]

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

Immediately Prior To Workout Nutrition/Diet

Post Workout Nutrition/Diet

  • Pro-Lab Gainer Protein

ironmaster banner3

Popularity: 13% [?]

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 and Post Surgery Follow-up

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

From Dave Draper’s Post Column

mr. world posing

Never too early to say hi.
Read the rest of this entry »

Popularity: 9% [?]

Calves, Back

  • One Legged Calve Raise: 100 lbs x 26, 26, 15, 12; Then Two Leg Calf Raise with 100 lbs x 40 reps (no rest between sets….one leg to the other…boom-boom-boom. Pump? Oh yeah…..substantial gains)
  • Parallel Chins w/ Extra Weight: 22.5 lbs x 4+1F, 3+1F
  • {Super-Set}

  • Dumbbell Cross Bench Pullovers: 50 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.), 20 (still had a few left maybe. Breathing Excellent!!!)
  • 1 Arm Bent Dumbbell Rows for Middle Back: 100 lbs x 5, 5 (strong)

(Second Workout) Shruggs, Biceps

  • Dumbbell Shruggs: 115 lbs x 20, 20 (this was heavy….whew!)
  • Seated Incline Dumbbell Curls: 30 lbs x 12 (wow), 8, 7
  • Dumbbell Hammer Curls: 30 lbs x 8 (inclines pre-exhausted biceps)

Observations:

I ate a bit better today, plus some oatmeal just before training and I felt very good and very strong with a TON of reserve left in the tank, as they say. When I was mentally telling that based on experience I should be petering out, I was able to bang out more reps than I expected. I lifted heavy and fast and tonight I may do another one.

I may have some writing on my mind. In fact, I know I do.

Pre-Workout Nutrition/Diet

Post Workout Nutrition/Diet

  • Pro-Lab Protein

ironmaster banner3

Popularity: 13% [?]

Chest, Shoulders

  • Dumbbell Bench Press: 70 lbs x 7, 5, 4 Fail (not bad. first set up 2 reps from last session. I will stay with this weight one more session)
  • Dips: 22.5 lbs x 8, 7,
  • Dumbbell Hammer/Push Press: 40 lbs x 7 (experiment. No strength gain here. So, I leave it at one set. Come back to it either tomorrow or the next day.)

Observations:

Lungs were basically OK, but damn if my energy was for crap. I think a lot of it was mental. My diet was not worth mentioning today. I guess we could say that this workout was a wash. It happens. I will come back harder tomorrow.

ironmaster banner3

Popularity: 12% [?]

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

Post Workout Nutrition/Diet

  • Pro-Lab Gainer

ironmaster banner3

Popularity: 11% [?]