10th July 2008

Ironmind Five Star Flat Bench Review

Ironmind Five Star Flat Bench Review - No assembly Required

If you want to build a home gym you will no doubt be scratching your head wondering where to start. My advice to anyone who wants to build a home gym is to think in terms of priorities. In my view, the first piece of equipment anyone should buy for a home gym is a solid, strong flat utility bench. In the past week, one was gifted to me. Low and behold it came from one of my favorite strength companies : Ironmind Enterprises.

Ironmind conceived of this bench some 12 years ago, and over the years it has undergone few changes - until now. Their new design of the flat bench is unique. There has never been a better time to try it. I believe it is one of the best benches on the market and for many reasons. It is called the Five Star Flat Bench. This post is a full review, with photos and impressions, but first some background.
Read the rest of this entry »

Tags: , , , ,

posted in Product Reviews | 2 Comments

16th May 2008

Consumer Recommendation For The Day - Vonage

Lately I have been posting thoughts and musings that on the surface seem to have little to do with strength training. However, if you read the posts you will see that in fact the posts do tie in to helping you achieve your strength goals in one way or another. This is just such a post.

Any time I can suggest a thought or idea that helps a reader enjoy life a bit more, move closer toward a PR in a lift, or maybe lose a few extra pounds or gain a few as the case may be, I feel like I have done my job. This post is going to show you a cool way to save some money that can then be used to help you buy some Quicklock Dumbbells from Ironmaster, or maybe the next best protein supplement on the market. Your choice.

Anyway you look at it saving money is a good thing, and freeing up a few extra dollars that can be then invested into your health is even better, right?

Enter Vonage!
Read the rest of this entry »

Tags: , ,

posted in General Discussion, Product Reviews | 0 Comments

10th October 2007

A Gem of a Gym In Williamsburg VA.- Iron Bound Gym

Click this to read about the images on this site
The images at Blues Travels are of two types: Flash and DHTML. Mostly I use DHTML. The images (and even some of the link-text on this site) are controlled simply by clicking. The images on this page, for example, are clickable thumbnails. Once they are clicked, they expand. Once expanded, they can be grabbed and moved around with your mouse. To close them, click inside the image a second time. It might take a bit of practice, but you are a smart cookie. I have faith that you will master the skill in no time flat!

Back in the mid-90’s I spent a good amount of time training at a gym in Williamsburg VA where my girlfriend lived at the time. This was one of those gyms that hearkened back to the 60’s era, when gym floors were made out of wood, the stack machines squeaked and the bars had just the right amount of rust on them. The name of the gym was Iron-Bound Gym. I loved this place. I had some of the best workouts of my life there. The last time I trained there was around 1998.
Read the rest of this entry »

Tags: , , , ,

posted in General Discussion, Product Reviews | 0 Comments

5th September 2007

Quicklock Dumbbells From Ironmaster Revisited.

Total Physique Online proudly recommends the following strength training equipment and tools for your consideration.

What makes me qualified to evaluate strength training tools for you? Well, 30 years of strength training experience in some of the most hardcore and best equipped, and worst equipped gyms in America, for one thing. And how about the fact that for 15 of those years I was trained by some of the most respected people in the strength training industry. I could drop names, but I won’t. The bottom line is this: If I recommend something to you, you can rest assured that you can trust the product.
Read the rest of this entry »

Tags: , , , , ,

posted in Product Reviews | 0 Comments

14th August 2007

IronOnline Health and Fitness Database

IronOnline Health and Fitness Database

Dave and Laree Draper have a great web site going on at Dave Draper’s IronOnline

More to the point, his web site is largely run by his capable wife Laree. They make a great team I think. Anyway, there is a great WIKI of strength and fitness at their web site that is a growing database of all things strength.

Visit IronOnline Health and Fitness Database and try using there database search feature. See what you can find!

Now, if I can just keep up with Dave and Laree!

posted in General Discussion, Product Reviews | 0 Comments

21st July 2007

Healthy Skin, Youthfulness and Bodybuilding

Healthy skin, youthfulness and bodybuilding go hand in hand don’t you think? Otherwise, why would any of us work out? I mean, why bother? Yet, the simple fact remains that few of us do anything to take good care of our skin, and our skin is the very first thing we notice about each other. Moreover, the quality of our skin says a lot about our health and well being due to the fact that the quality of our skin is a direct reflection of what is taking place inside our bodies.
Read the rest of this entry »

posted in Diet, Nutrition, Product Reviews | 0 Comments

20th February 2007

Metabolic Diet Review - Part Two

There are many forms of COPD.

COPD is a blanket term used to cover a broad list of respiratory illnesses. Cystic Fibrosis technically is in a class by itself. In fact, some doctors will tell you that CF is not a classic COPD at all.

For one thing, COPD is rarely genetic (which CF is). In addition, COPD’s often indicate forms of medical intervention that differ greatly from the forms of medical treatments recommended for people with CF.
Read the rest of this entry »

posted in COPD - Lungs and Exercise, Diet, Nutrition, Product Reviews | 0 Comments

15th February 2007

Metabolic Diet Review

This is Part 1 in a 2 part series. For Part Two in our series of reviews of MD+ Click Here!

Metabolic Diet banner_sm

Approximately 4 weeks ago I began incorporating Metabolic Diet Supplements (MD+) into my nutritional arsenal. My experience with the product has been most interesting and I wanted to report back to you, my readers, and fill you in on some interesting results.
Read the rest of this entry »

posted in Diet, Nutrition, Product Reviews, Traditional Strength Training | 1 Comment

30th January 2007

Ironmaster Quick-Lock Dumbbell System Review Part-1

Related Pages:
Quick-Lock Dumbbell Stand Assembly

ironmaster banner3

Ironmaster Quicklock Dumbbells have been around for several years, and I had been eyeing them for a good while prior to this post. The looked tough as nails, functional and designed by men who understood what strength training is all about. Until recently, however, I have been unable to afford a set.
Read the rest of this entry »

posted in General Discussion, Product Reviews | 100 Comments

24th January 2007

Ironmaster Quick-Lock Dumbbell Stand - Assembly Instructions

The Ironmaster Quick-Lock Dumbbell Stand is terrific!

ironmaster banner3

As I mentioned in my earlier post, I received my set a few days ago. The assembly page that comes with the kit is sufficient I suppose, but I have always felt that a second perspective can be helpful in such situations. So, I pulled out my trusty camera and took a step-by-step photo journal of the actual assembly of this contraption.

The photo-thumbnails below are courtesy of a cool javascript I found online http://vikjavev.no/highslide/. You will need to have javascript enabled in your browser in order for it to work, and chances are you already have. But for those of you that have disabled scripting in your browsers, you can scroll to the bottom of this post for a link to a non-scripted thumbnail/slide show. This one is a bit more informative however, so I hope it works for you.

We begin by laying the two large panels across a bench, length-wise and face down like so (the front panel has an Ironmaster emblem on it, while the back panel has no logos at all). We will start by bolting the top shelf to the back panel first.

The thumbnails in this tutorial are expandable. Click them once to open them to their full size, look them over, and when you are done, click them again to close them.

Step 1)

step1.jpg

Step 1) The top shelf has been inserted into the interior side of the back panel. The holes are lined up nicely and the top-side of the top shelf is facing away from the camera.

In the photo to the left, you will notice that the two panels have been laid down on a utility workout bench, "head to head". The head, or top ends of the two panels are distinguishable from the bottom ends of the panels by an interior bracket that is welded into place at the top end of each panel. I have an arrow pointing to the one visible bracket in the photo. The other bracket is out of view.

As you can see in the photo, we have taken a third panel, the top shelf actually, and fitted it snugly into place, getting our screws and bolts at the ready to hand-tighten the top shelf into place. Note: The top and bottom shelves are nearly identical to each other, except for one important, distinguishing characteristic: the top-side of the top shelf has two equally sized vinyl/rubberized protective covers glued to it, whereas the bottom shelf has one continuous piece of protective covering. Make certain that the first of the two shelves bolted into place is the TOP SHELF. It is important to make that distinction to avoid problems later on. You’ll see why.

Step 2)

step2a.jpg

2a) These are the two holes you want to start with. Begin with affixing a bolt and nut to each side, as shown in our next photo.

2a) The two side bolts are needed just to stabilize the top shelf, holding into place so that you can rotate the assembly onto its side. From there, you can begin to add the other four bolts and lock-nuts needed to hold the top shelf in place.

 

 

 

step2b.jpg

Step 2b) From this angle, you can see the first of two bolts and nuts, inserted and hand tightened on the side. Do this for the other side as well.

2b) In this third shot, you can see a close-up of the first inserted bolt. Remember, you are just hand tightening everything at this point. This allows the assembly to flex a bit. You actually want this. It will come in handy down the road.

Just to be clear, the side bolts that are used first are needed to stabilize the top shelf, holding into place, so that you can rotate the assembly onto its side. From there, you can begin to add the four other bolts and lock-nuts needed to hold the shelf in place.

 

 

Step 3

step3.jpg

Step 3a) Insert the four remaining bolts used to secure the top shelf to the back panel. Hand tighten for now.

3a) This involves placing the assembly on its side so you can more easily access to the four side holes. Trust me, it is easier this way because you are not having to work against gravity to hold the nuts and bolts in place. Again, hand tighten and proceed.

With one end of the top shelf entirely bolted to the rear/back panel, it’s now time to bolt the other end of the top shelf to the front panel. The procedure is somewhat similar to Steps 1-3a.

With the assembly still on it’s side, take the front panel (the panel with the Ironmaster logo) and mate it to the free end of the top shelf. Match the holes and secure panel in place by bolting the side holes as before.

step3b.jpg

Step 3b) From this angle, you can see the stand is upside down. This gives you clear and clean access to the holes in the front panel as identified in the photo.

3b) From there, I recommend turning the stand upside down on its head, like it is in the photo below. I know that seems odd, but I did this for convenience. With the stand upside down, like it is in the photo, I was able to place a handful of nuts and bolts onto the underbelly of the top shelf, using it as a make-shift work space. I then proceeded to fasten the rest of the front panel to the exposed end of the shelf with four more nuts and bolts. Have a look at the pic.

At this point you should have just the top shelf bolted into place. Now, you can begin to bolt the lower shelf into place.

 

 

Step 4

step4.jpg

Step 4a) The lower shelf and panels are now secured together. At this point it is safe to use your Allen Wrench to tighten everything down.

4a) Return the stand to its side so that the front and back panels are perpendicular to the bench. The bottom end of the stand protrudes off one side of the bench and the top end protrudes off of the other side. Gently, take the bottom ends of the front and back panels and spread the panels ever so slightly - approximately 1/2 an inch (if you left the nuts hand tightened, there should be enough flex in the assembly to permit this).

Now, with the panels slightly parted, take the lower/bottom shelf and insert it down and in between the front and back panels so that the bottom shelf fits in between the panels nicely. Next, rotate the shelf into position and work the shelf backwards, towards the bottom end of the stand. Push the panels together so that you have a nice fit, making sure the holes line up. Begin bolting the bottom ends of the panels to the bottom shelf. When you are done it will look like what you see here.

step4b.jpg

Step 4b) Another angle, showing the lower shelf in place and ready for tightening

4b) Another angle can be seen here.

OK, we are almost done! We basically have just a few steps left. Sweating yet? Good.

The last three items to be assembled are the dividing partition (the flat, rectangular 6 inch high piece of sheet metal), the main deck of the stand, and the feet.

 

 

Step 5

step5.jpg

Step 5a) Insert the partition at an angle, fitting it into the corner of the bracket and inner wall.

5a) With your nuts and bolts tightened into place, you can now place the stand upright on the floor. You should now be looking down at the top side of the top shelf. Take the metal dividing partition and insert it into the stand at an angle, so that one edge of the partition fits into the corner formed by the bracket and inner wall of either panel.

 

 

 

step5b.jpg

Step 5b) Slide the partition into place so that it seats into the 1/4 inch groove made by the two vinyl sheets Bolt into place

5b) From there, you will need to sort of "rotate" or gently slide/snap the partition into place so that both ends of the partition are lined up flush against the brackets. The holes should line up nicely. Here is another view.

Wheeee. Almost there!

 

 

 

Step 6

step6.jpg

Step 6) Lay the top deck, face down, on your bench so that it balances securely.

The last panel that needs to be fastened into place is the top deck. This is the heavy, vinyl-covered plate that your Quick-Lock Dumbbells will sit on. Take the top deck and lay it across your bench or workspace like so:

 

 

 

 

Step 7

step7.jpg

Step 7a) With the stand upside down on the deck, align the holes and begin to insert your flat-headed bolts.

7a) Invert the stand once again and place it, upside down, on top of what is actually the bottom side of the deck at this point. Position the stand so that the holes line up.

 

 

 

 

step7b.jpg

Step 7b) Just four flat-headed bolts to go. Insert from the bottom up and bolt into place.

7b) Make sure the stand is stable and balanced, then proceed to insert the flat-headed bolts (you should have four of them) from the underside and secure them in place with your remaining nuts and washers. You will need a screw driver for the flat-headed bolts, and it may be necessary to use some pliers to hold the lock nuts in place while you tighten the deck to the stand.

 

 

 

Step 8

step8.jpg

Step 8) The rubber feet should be screwed all the way in, adjusting outward on an as needed basis. My floor is flat, so no adjustment was needed.

Now, screw the rubber feet into?place.

 

 

 

 

And that, as they say, is that!? You are so smart! Good job!

step9finished.jpg

Congratulations. You’re Finished! Now that is a piece of work!

 

 

 

 

 

My next photo tutorial will involve a look at the Quick-Lock Dumbbells themselves! I will have some great shots of the dumbbells with the add-on kit installed. So stay tuned.

Standard Slide Show - less filling, tastes pretty good

posted in General Discussion, Product Reviews | 1 Comment

  • About Total Physique Online

  •  

    Would you be interested in helping this site continue to offer encouragement to people who need it?

    By making a small donation you can help do just that.

    Make a donation to Total Physique Online with PayPal - it's fast, free and secure!
  • Calendar

  • July 2008
    M T W T F S S
    « Jun    
     123456
    78910111213
    14151617181920
    21222324252627
    28293031