Total Physique Online

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

Popularity: 11% [?]

Workout A) Calves and Forearms

• Free Standing Calf Raise: 75 lbs x 30 x 5 (1 Minute Rest)
• High Rep Dumbbell Wrist Curls: 40 lbs x 20, 12, 10, 10, 10
• Standard Reverse Wrist Curls: 20 lbs x 10 x 5 sets

Observations:

Chest was so sore today, as were serratus. So, today was just a light day. I decided to postpone legs one day, so I will hit them tomorrow.

Breakfast

• 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

Lunch

• Quinoa and Spaghetti Sauce – 2 bowls

Post Workout A

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

Mid Day Meal

• 2 High Calorie Meals from Ensure

Dinner

• Tuna, Pasta

Popularity: 9% [?]

Workout A) Shoulders

• Prone Front Dumbbell Raises (face down on SuperBench): 10 lbs x 10 x 5 Sets (this is a new movement. I liked it. )
• Seated DB Military: 35 lbs x 3 x 5 Sets
• Forward Leaning Lateral DB Raise (seated): 15 lbs x 8 x 5 Sets (this form of lateral DB raise really hits the trap/delt tie-in)

Workout B) Back

• Bent DB Rows: 70 lbs x 5, 6, 6, 8 Reps (left and right at the same time)
• Cross Bench Pullovers: 70 lbs x 5, 5, 6, 8 Sets
• DB Shrugs: 70 lbs x 50, 25, 25 Reps (this was high volume and low weight. I could handle 120′s but I wanted to go for endurance on this exercise today)

Observations:

After the fire on April 11th, my training and diet tanked. Much of the gains I had made the previous 6 months began to fade due to not eating regularly and a cessation of training. This disruption of my lifestyle led to an onset of depression and for several weeks I just tried to focus on whatever I could. As you can see, posts to the site screeched to a halt for a while as well, much to my displeasure I might add. The truth is I just had nothing to give.

I resumed training about 4 weeks ago. The weights were light, but my progress was steady. This day marks the first traditional workout to be posted on this blog since the fire. I am feeling so much better and my lungs are simply doing wonderfully.

I have been living at a house on a lake as a house sitter. I will be here for the next two months, and from there it’s anybodies guess. I am determined to make this summer a great one though.

Breakfast

• Whole Grain Porridge/Honey
• Protein Drink(with 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
• Coffee

Lunch

• Roast Beef Sandwich and carrot juice

Post Workout A

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

Mid Day Meal

• Chicken breast, tomato sauce and Quinoa

Post Workout B

• Protein; coffee

Popularity: 10% [?]

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 – Musclebuilding and Spring Gliding

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

From Dave Draper’s Post Column

Right about now, Thursday the 26th, a small contingent of IOL Winged Warriors is off to that idyllic patch of earth due west of Austin known worldwide as Dripping Springs. Forty-some bombers, Laree and me included, will converge on the restful town of 2,000 neighbors and kick up some dust: camping, campfires, barbeques, musclemaking at Mike Graham’s Old Texas Barbell Club, dinner at Threadgill’s (Joplin’s ole’ hangout), a private tour of The Todd-McLean Physical Culture Collection (University of Texas at Austin) and six-shooter practice on the wide-open range.
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Popularity: 14% [?]

Workout A

Legs, Calves

• 2 Leg Dumbbell Calf Raise: 122 lbs x 50, 40, 40 (nice pump, great burn)
• Hip Belt Squats: 122 lbs x 30, 21 (the dumbbell grazed the floor almost, on each rep)

Observations:

Hip Belt Squats, once you do them, are a joy. While you do them, they are hell on earth. These babies really burn. I am getting stronger by the truckload though. Last workout with hip belt squats, I banged out 20 reps with the same weight I used today, only today I banged out 30 on the first set.

I would like a way to handle more weight, but until I can think of a way to hoist more weight, I wil have to settle for more reps. Maybe I can do 120 lbs for 40-50 reps next workout! These are all the way to the floor by the way. So, not shortcuts here.

Calves getting stronger as well, but I am running into the same issue. I need a way to get more plates on.

Perhaps a perfectly straight metal bar, a full 22 inches long, running straight through the QL dumbbell handles, could be used to accomodate all the plates. Hmmm.

Pre-Workout Nutrition/Diet

• Super Green Smoothy, Coffee, Powerbar; Breakfast
• Metabolic Testoboost 5 tabs
• Metabolic GHBoost 5 tabs
• MidMorning: Metabolic Creatine Advantage 1 scoop, combined with 2000 MG Vit EmergenC 30 Min Prior to workout combined with

Post Workout Nutrition/Diet

• Whey/MLO Protein

Rest of the Days Diet

• Egg Rolls/Green Smoothy for lunch.
• Pro Lab – Mid-day
• Dinner will consist of chicken and rice and veggies. Yum! Then just before bed -
• Metabolic Testoboost 4 tabs
• Metabolic GHBoost 4 tabs

Popularity: 23% [?]

Abs, Calves, Chest

• Lying Crunches: 45 lbs x 20, 20, 20, 20, 20 (incredible strength, slow and controlled, awesome contraction)
• Alternate One legged Calf Raise: 110 lbs x 15, 12 (max set)
• Two legged Calf Raise: 110 lbs x 30 x 4 (max burn, pump. I need more weight, but this will have to do until I can improvise a system that is safe)
• Incline Bench Press: 55 lbs per db x 12; 60 lbs per db x 10F, 7F (was fresh, got 12 reps first set with 55 instead of 6 reps last time I did these. Can this be considered a strength gain in that case? Well, in light of the fact that I upped the weight to 60 lbs and got ten reps, I would say, “hell yes!”)

Observations:

Interestingly I was really very sore today from yesterdays workout, which was damn heavy. Yet, I bounded around the apartment with the spryness of a mountain goat on the first day of spring. I really had a bounce in my step. Breathing was good as well, with only a hint of tightness towards the end of the day.

So, I decided to train again. I wanted to do abs and calves, with a focus on crunches for abs. The last time I did weighted crunches I used 45 lbs, but I only was getting sets of 10. So, today I wanted to see if I had made a strength gain. In fact, I doubled my strength. I got 5 sets of 20 solid reps, with quality contractions and ROM. I can add weight to this. I may try 65 next workout.

Calves was a bit better than last time as well, but not by much. I increased the weight for my one-legged version of calf raises by 10 lbs. I got sets of 12-15. I will do this again tomorrow or the next day depending on how calves feel.

Chest really surprised me. The last time I did inclines, I recall stating that I would stick with 55 because the weight felt so heavy at 6 reps. So, imagine my surprise when I banged out 12 reps on the first set!!! Upping the weight to 60 lbs and getting 10 reps was even more of as shock as my first set was to failure. My last set of 60 for 7 reps was strong. I can see hitting 65-70 next workout.

Now, whats interesting is that I did chest just four days ago, but I performed FLAT DB Bench Presses. In fact, the last time I did INCLINE DB Bench presses was back on 3-02-07. So, more than three weeks have passed since I did Inclines with 55 lbs, getting 6 reps, but only 4 days have passed since I trained chest. So, the question is how to interpret this. Did I make an over all strength gain in chest, or did I just get stronger in Inclines?

What I will do 4 days from now is train chest again, but only indirectly. I will do dips, if elbows permit. I will not train flat bench for at least 8 days. Then, I will train Inclines another 4 days from that workout.

All in all a very strong day. I had little in the way of much drowsiness today. So that was good. Elbows felt strong. Abs felt powerful.

Keep the train rolling, felluhs!

Popularity: 16% [?]

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% [?]

OK, Superman I ain’t, but I did catch a cold, or something. My guess is I became over-trained a bit.

I really did not mean to get sick. Honest injun. Seriously, I need a cold like a need another hole in the head, and I have seven holes already! This is why I did not train yesterday. Or today. Or the day before yesterday. Whew. In fact, I think I have worked out two times in two weeks. Is that setting a good example, or what?
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Popularity: 10% [?]