Total Physique Online

Prior to writing this post, the most recent 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 destroyed our home had taken place nearly 6 months prior to the Sept. 28, 2007 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 some 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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Popularity: 29% [?]

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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Popularity: 32% [?]

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!

Popularity: 21% [?]

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!

Popularity: 13% [?]

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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Popularity: 15% [?]

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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Popularity: 15% [?]

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

Popularity: 15% [?]

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)

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Popularity: 13% [?]