Total Physique Online

The last time I had an entry for a traditional workout was Sept. 28 2007.

Ironically, on that day I was coming off a 3 month layoff, or thereabouts.

The fire that had taken out home had taken place nearly 6 months prior to the Sept. 28 entry. The fire introduced a huge amount of chaos into my life, and so many areas of my life had suffered tremendous blows. I had not been able to eat well and my training was more or less non-existent. Had been for months; and judging by the numbers of that Sept 28 workout my body was clearly beginning to show the combined affect of several risk factors: stress, age, starvation, illness, poor training habits.

Yep. I was getting weaker, losing muscle density and my health was taking a beating. Little did I know then that things would get worse. Much worse.
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I stood in the middle of the gym. All around me were thickly muscled lifters, power racks and benches. The gym was buzzing with activity.

As I recall, the benches and racks stood out like a sore thumb. This was some of the strongest looking equipment I had ever seen. The frames of the benches and squat racks were white, and the tubing that comprised the frames that formed the pillars of the racks and benches was thick and stout. Not surprisingly, the athletes in the gym were equally thick and stout, heavily muscled from stem to stern. What stood out the most about these athletes was their hands.
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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 IronOnline Health and Fitness Data Base

The overhead squat is a demanding, but rewarding, whole-body exercise. It builds strength and flexibility in the shoulders and core, espeically the lower back, as well as the legs. It improves balance and coordination. In Dan John’s words, it “makes the body one piece”.
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I love all strength sports. Weightlifting is one of my favs, but I also love the raw brutality of power-lifting, or is it Powerlifting. Heheh. Anyway, I think these photos from a recent competition look tremendous. These pics make you want to either grab a barbell and go to town, or run in the opposite direction when you see one!

Quads, Calves and Abs

• Body-Masters CX Series 1-Leg Calf Press: 3 warm sets; 250 lbs x 10 x 4
• Body-Masters Inverted Leg Press 3 warm sets; 450 lbs x 15 x 2; 720 lbs x 5 x 2
• Body-Masters CX Series Leg Extension: 2 warm sets; 100 lbs x 20; 130 lbs x 12; 130 lbs x 8
• Body-Masters CX Series Seated Leg Curl: 100 lbs x 10-12 x 3
• Decline Sit-Ups (full decline): 10-12 x 4 (bw)

Observations:

I trained at the HealthNutz Gym again today. This was my third session there. I really like the gym. As I said last post, I have grown to really like the feel of the Body-Masters CX Series. This was the best leg workout I have had in at least 10 years. I could actually feel the fibers coming into play. I could almost count them. It was the heavy weight that did that, I am sure.

720 lbs on the leg press!! I shocked myself!

No Squats today. I will do Squats in another week, provided I can use my own tools. The Squat Rack at HealthNutz is really dangerous. Besides, my right shoulder was in no shape to risk another painful session. I am getting ES Therapy next week, so I imagine Squatting will be possible.

As it turns out, the doctor agrees with me that the problem appears to be in my scapula where there seems to be a pinched muscle of some sort. She agrees that the pain that is in my right shoulder is possibly referred pain.

Diet was fairly healthy today.

3 servings protein (breakfast, Post-Workout and just before bed )
2 Cups Coffee
Bowl Vanilla Yogurt with Boo-Berries.

I am almost out of protein!

Quads and Forearms

• Body-Masters CX Series Leg Press: 5 warm sets; 400 lb Stack x 10 x 3
• Squats: 3 warm sets; 175 lbs x 10; 195 x 5, 6, 6, 10
• Body-Masters CX Series Leg Extension: 2 warm sets; 70 lbs x 10; 85 lbs x 8
• Forearm Wrist Curls (light): 45 lb barbell x 50, 40, 40, 35
• Reverse Camber Wrist Curls: 30 lbs x 20 x 4

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Core, Calves, Forearms, Neck, Shoulders, Arms

• Core Torso on Body Master Duo Trainer: 90 lbs x 20 x 3
• Hyper Ext: 35 lbs x 12 x 3
• Standing Dumbbell Calf Raises: 85 lbs x 50, 40, 35, 39, 30
• Forearm Wrist Curls: 30 lbs x 20 x 3; 40 lbs x 10; 50 lbs x 6 x 4
• Reverse Camber Wrist Curls: 25 lbs x 12, 10, 5, 5
• Neck: 35 lbs x 20, 15, 12, 10, 6
• Military Barbell Press: warm x 3; 75 lbs x 5 x 3 (Some shoulder pain)
• Body Master Rear Delt: 55lbs x 8-10 x 5
• Body Master Tricep: warm x 3; 85 x 8 x 3
  {Superset With
• Body Master Bicep: 40 lbs x 8 x 3 (some pain in shoulder affected my strength, but one hell of a pump
• Pushdowns: 80 x 12 x 3
  {Superset With
• Reverse Camber Curl: 40 lbs x 8 x 3

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Grip Strength

• Tons of grip work including high rep dumbbell wrist curls, reverse wrist curls, number 2 grippers from Ironmaster and thick bar holds

Observations:

Just wanted to focus on grip today. Chest, back and abs are reeling from the session yesterday. Hooya!

Diet was pretty basic today:

2 servings protein
Plate of Spaghetti with Whole Grain Pasta.
2 cups coffee
2 cups fresh pink grapefruit juice
2 cups carrot juice

• Protein Drink and one cup of Coffee
• Glutamine/3000 MG Vit C/Vit B12/
• Metabolic Renew 5 tabs
• Resolve (NEW) All Out!
• MidMorning: Metabolic Creatine Advantage 1 scoop, 30 Min Prior to workout combined with Emergen-C

Workout A) Abs and Chest 430PM-530PM

• Band Crunches: 5 Cables x 20 x 5 (1 Minute Rest)
• { Superset With
• Hanging Knee Lifts: 20 Reps x 5 Sets
• Pushups (100 total reps, minute or less rest between sets): 40, 15, 15, 10, 10, 10
• Dips: 12, 12, 12, 9, 12 (Pushups were more intense and I was shot for dips)

Workout B) Back 700PM-730PM

• Bent DB Rows: 75 lbs x 5-6 x 5 sets (left and right at the same time; 1 Min or less between sets.)
• DB Shrugs: 75 lbs x 50, 50 Reps (this was higher volume and low weight; 2 min between sets)

Observations:

I took most this week off in order to recover fully. I had a small workout on Wed where I hit Biceps and forearms hard. And my biceps are still sore today! Awesome.

I like the 2 workout per day scheme, but depending on how heavy it is, I seem to need more time to recover.

Breakfast

• OK breakfast sucked. I had Pink grapefruit juice and coffee dammit. Dave Draper would be so proud. Actually, he would kick my ass.
• Coffee

Lunch

• Spaghetti meat sauce

Mid-day Meal

• Protein Drink

Pre-workout

• Glutamine/3000 MG Vit C/Vit B12/
• Metabolic Renew 5 tabs
• Resolve (NEW) All Out!
• MidMorning: Metabolic Creatine Advantage 1 scoop
• EPA

Post Workout A

• Protein with Metabolic Creatine Advantage 1 scoop, combined with Emergen-C

Post Workout B

• Protein; coffee

Workout A) Abs and Stretching

• Band Crunches: 5 Cables x 10 x 5 (1 Minute Rest)
• Hanging Knee Lifts: 20 Reps x 5 Sets
• Stretching of back, scapula area (this felt terrific)

Workout B) Legs

• Side Leg Lunges (1 Dumbbell): 75 lbs x 15; 115 x 8, 8, 6, 5 (This was challenging)
• Front Lunge Squats: 50 lbs x 10 x 4 sets

Observations:

Developing some subcutaneous fat. Dietary change is in the offing. Need to burn some fat off the body. Belly has a bit of jelly on it

Breakfast

• Pasta (not a good idea), Power Bar, Ensure and one cup of Coffee

Post Workout A

• Protein Drink
• Glutamine/3000 MG Vit C/Vit B12/
• Metabolic Renew 5 tabs
• Resolve (NEW) All Out!
• MidMorning: Metabolic Creatine Advantage 1 scoop

Lunch

• 2 Ensures, Power Bar

Mid Day Meal

• 2 High Calorie Meals from Ensure

Post Workout B Meal

• Protein with Metabolic Creatine Advantage 1 scoop, combined with Emergen-C and Glutamine

Dinner

• Tuna, Pasta