Total Physique Online

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.
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

• 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

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

• 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

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

• 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

Popularity: 13% [?]

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

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

• Yudon Soup
• Oat Meal, Orange Juice, Milk for Breakfast
• Pro-Lab Gainer
• Metabolic Renew 5 tabs
• Resolve (NEW) 5 tabs
• Metabolic Testoboost 3 tabs
• Metabolic GHBoost 3 tabs
• MidMorning: Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with :

Post Workout Nutrition/Diet

• Pro-Lab Protein

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.

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

• 5 Eggs, 4 Slices Bread, Honey for Breakfast
• Mid Morning Pro-lab Drink and then prior to workout:
• Metabolic Renew 5 tabs
• Resolve (NEW) 5 tabs
• Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout

Post Workout Nutrition/Diet

• Pro-Lab Gainer

Popularity: 11% [?]