Mr. Universe Dave Draper
Bodybuilding, weight training, nutrition �
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whey protein powder
BOMBER BLEND
Protein Powder
Dave's own blend
$29.00

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muscle beach bodybuilding book
WEST COAST
BODYBUILDING SCENE
The Golden Era
By Dick Tyler
$24.95

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squatting device
TOP SQUAT
Squat device
Dave's invention
$199.00

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triceps bar
STEALTH TRI BLASTER Thick Bar
Triceps Pulley Bar
$39.00

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weight loss diet book
YOUR BODY REVIVAL
Weight Loss
Straight Talk

by Dave Draper
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weight loss cookbook
STELLA'S KITCHEN
Creative Cooking
by Stella Juarez
E-Book $12.95
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Brother Iron weight lifting book
BROTHER IRON
SISTER STEEL
A Bodybuilder's Book
by Dave Draper
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training log
IRON.STEEL
Training Log
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Dave Draper's Iron Online

Weight Training - Bodybuilding - Nutrition - Motivation

SERIOUS FITNESS SEEKERS ONLY

When we are directed "to press on and never look back," the concept imparted is that we strive forward with hope, courage and intelligence and not dwell on the blunders of the past. We tend to condemn ourselves for our faulty ways until they are etched in our minds and form the indelible impression of a broken, unfixable self. The more we support this habit of wrong thinking the less able and willing we are to restore ourselves and get a life.

Guilt and fear stemming from neglect, failed workout attempts and the subsequent deconditioned state of our being prevent us from confronting our lumpy and diminished condition. Weak and whiny thoughts such as "It's for the athletic types," and "Why bother?" or "I'll get to it later," undermine effective steps toward our fitness and health. Scary. Negative thinking is for fools.

Be bold. By now, according to my recent suggestion, you've cleared the table: your stores of non-nutritious and sugary food and drink have been restricted and properly replaced with high protein snacks for the muscle building, energy sustenance and appetite satisfaction you need. I bow with admiration and respect for removing those destructive stumbling blocks from your path. Don't you feel internally grand having embraced willpower and its might? Those food items — the junk — you wisely discarded are a real threat to your health and fat-loss plan and represent a weak barrier torn down and a solid foundation built. The physical benefits you realize are short- and long-term. Almost immediately you notice your energy and moods stabilize and improve. This, I suspect, is in part due to the liberation from the sugar monkey on your back. Mostly, it's a chemical response as your body restores its healthy metabolism, enzyme and hormone activity. Life gets better every day as diligence and time lock hands.

We'll talk more about diet and menu in the bright days ahead. The most important moves we need to make are physical. Are you walking and running according to the exercise revival plan we set in motion two weeks ago? Excellent. We must now consider what freehand exercises we can do in the comfortable and adequate confines of the home. Any and all muscle resistance works if we apply ourselves attentively, rigorously and regularly. Let's choose a handful of mild exercises that you can practice and perfect over the next few weeks. Remember, they work. You don't need a gym with elaborate equipment to get the job done.

Keep in mind that you are about to take a worthy step in achieving your goal to build muscle, diminish body-fat and set some commendable disciplines in place. Look around and select a place (bedroom, basement, garage, deck or carport) where you can privately stretch out and perform your small yet valuable collection of exercises. You'll need a wall, two sturdy chairs, a broomstick and a small mat or rug for the floor. Today and through the weeks ahead we practice, learn and condition ourselves (joints, tendons, muscles, respiratory system and mind) as the exercises unfold. Let's go.

The wall push-away is begun by leaning with your hands against your favorite wall. Bend at the elbows till the forehead touches and push away to complete one repetition. Continue for twelve to fifteen reps, rest thirty seconds and repeat. The further you stand from the wall the greater the resistance on the muscles involved (triceps, chest and shoulders). Vary the width of your hand position to suit your structure and comfort, shoulder-height and just beyond shoulder-width being standard.

Push-ups are very similar except you are laying facedown on the floor and the resistance is increased, requiring more torso and triceps effort. Arms bent appropriately at your sides and palms down, push your torso up while your knees remain on the floor. Up and down for each repetition until you count ten reps or tire. Again, two sets (groups of repetitions) do it, one-minute rest.

Crossbar chin-ups require two upright chairs with a tough broomstick placed across their backs. Lying under the improvised apparatus reach up and grasp the bar at shoulder-width (near the chair backs) and, while the body remains rigid, pull up until the chin meets the bar. A difficult and unsure movement, the crossbar chin requires practice and persuasion before a volume of ten or twelve reps times two sets is achieved. Work at the challenge regularly and your biceps, upper and lower back will build in health, shape and might.

The freehand squat or deep-knee bend is a very simple yet effective exercise for moving volumes of blood through the system to improve circulation and respiration. The squat has a comprehensive affect on the body and enhances its total structure and potential. Squats build strong, shapely and lasting legs from the calf to the buttocks. Stand erect with your hand on a chair back for balance. Looking straight ahead and maintaining the upright position, move your backside out, bend at the knees and slowly lower yourself until your thighs are horizontal to the floor. Without bouncing and with a slight pause return slowly to your starting position. That's one squat. Two sets of twelve are terrific.

Final Notes. Focus on the task and the muscles involved. Take a deep breath before executing each repetition and exhale as you exert resistance on the return. Practice your beginning routine three days a week alternating with your running and torso exercises. Progress to three sets per exercise when you feel ready. You are training.

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