http://www.davedraper.com/fusionbb/showforum.php?fid/4/IOL home base for all general discussion. Read posts, create a new topic or question or reply to other messages here.enSun, 27 Oct 2019 16:05:51 GMTSun, 27 Oct 2019 16:05:51 GMThttp://blogs.law.harvard.edu/tech/rssFusionBB 3.1 Final 2 (www.fusionbb.com)https://davedraper.com/fusionbb/showtopic.php?tid/36956https://davedraper.com/fusionbb/showtopic.php?tid/36956
Check them all out, I think you'll enjoy this.

https://www.facebook.com/Bill-Pearl-1167332484 12758/ ]]>Tue, 22 Oct 2019 01:32:50 GMThttps://davedraper.com/fusionbb/showtopic.php?tid/36955https://davedraper.com/fusionbb/showtopic.php?tid/36955
Flex never won the Mr.Olympia but was a top competitor for years.

Best wishes sent to Flex. ]]>Tue, 22 Oct 2019 00:07:47 GMThttps://davedraper.com/fusionbb/showtopic.php?tid/36953https://davedraper.com/fusionbb/showtopic.php?tid/36953
How's everyone else doing, are you doing the splits. It seems popular.
]]>Sun, 20 Oct 2019 23:30:08 GMThttps://davedraper.com/fusionbb/showtopic.php?tid/36951https://davedraper.com/fusionbb/showtopic.php?tid/36951
They did some stuff to make it cleaner for us, especially on mobile, but the main goal was to update the software and move us to a cheaper hosting company since we no longer have an online store and don't need the expensive shopping cart we used to have.

He thinks the move combined with the ads in the forum will pay for our hosting costs. If that works, there's no reason the forum can't go on for as long as we all want it to.

Note: I haven't seen the updated site yet, so although it shouldn't look different other than fitting mobile better...don't freak out if something is ugly. Easy to fix! ]]>Sat, 19 Oct 2019 22:26:58 GMThttps://davedraper.com/fusionbb/showtopic.php?tid/36947https://davedraper.com/fusionbb/showtopic.php?tid/36947
Recently had an "assessment" for the gym class. Previous assessment was more for the core. Planks, boat position leg lifts. Other plank position movements. Really hit the lower ab area hard, sore for a while. Last Friday we did lower body assessments.

It was a long list of different movements. Reverse standing leg lifts, hand on wall leg side to side, free standing leg lift to kick hand, single-leg squats, forward lunges, reverse lunges, standing calf raises, jump from side to side of a line, jump forward and backward of a line, jump on and off lifting platform, wall sit, step up and down on platform, squat jumps, squat double jumps, free squats a couple times- once at the start and once at the end. The total time was around 30-35 minutes. A couple short breaks. Only two movements beat me, another one punished into submission.

Single leg squats. I wasn't sure what the standard of a completed movement was. I could get down a ways but not far, both sides. I messed with these a bit but I couldn't get what would feel like a complete movement.

Wall sits. Punished into submission. I could sit a while but not for long. These came around the 15-20min mark. There was already fatigue so I couldn't hold these for long when the time came.

Jump ups. These came toward the end and I just didn't have the juice to jump up 4 inches off and on the platform with any kind of speed. I mustered a couple jump ups but couldn't follow through with an off jump.

Lunges were kind of easy but did bug the knees a little, nothing major.

Leg raises to the rear and the full range of motion from side to side. These taxed me good. I didn't get tired or unable to finish them but they put me through the grinder.

Not many people could do good free squats. I was able to complete these well through the entire time of the set. Last/ending set I counted 25 reps in what was something like 30-45 seconds of continuous work. I wasn't going fast, nice and controlled. Steady wins the race kind of pace.

Usually, DOMS set in two days after good work, for me. Day after maybe a bit of fatigue but the second day in the afternoon will be when I know if I'll get good and sore. Following the lower body workout, I was sore the next day. The assessment was on Friday, Saturday morning I work up achey. Saturday evening I was sore sore in the hips, all around each leg and the glutes. Nothing on the hams, a little in the quads that didn't set in until Sunday eve, nothing else really got sore. Sunday was a day of ache and painful soreness, old man walk and everything. It was a good one. It didn't wear off until late Monday into Tuesday midday.

I know soreness means nothing really, lactic acid. All I can gather is there is a tolerance to lactic acid in muscles that are used to the work. Lesser worked muscles get a dose of the lactic acid buildup and since they aren't used to the presence of the acid, boom. I front squat regularly, deadlift regulary and clean and press regularly as well, so the hinge is grooved well.

All those movements and the only one that made me feel like doing them with any regularity is the reverse lunge. It felt like it activated the quads and hams well and without my weight falling forward it didn't bug the knee as much. The reverse kicks/raises I liked as well, good butt exercise.

I had to write a paper about the assessment to the coach. I said I might have gotten sore but that doesn't mean it makes it good for you. "A healthy person could walk a tightrope. That doesn't mean walking a tightrope is good for health maintenance." ]]>Thu, 17 Oct 2019 01:54:11 GMThttps://davedraper.com/fusionbb/showtopic.php?tid/36946https://davedraper.com/fusionbb/showtopic.php?tid/36946 I'm 50+ and have had a rough year; sick and injured since February, and now I'm tired and weak. I'm recovering from hernia surgery, it's been 6 weeks or so, and I'm easing back in.

I was doing a powerlifting routine for a couple of years, now looking to move into a more traditional bodybuilding routine.

I have barbells, dumbbells, a power rack and a flat bench. Could you please point me to a good routine with this equipment?

Thank you!

P.S., read both of Dave's books, and a couple of Dan's too. Still, looking for something simple I can print out and follow like the dumbbell I am.

]]>Wed, 16 Oct 2019 21:28:53 GMThttps://davedraper.com/fusionbb/showtopic.php?tid/36942https://davedraper.com/fusionbb/showtopic.php?tid/36942
https://gamechangersmovie .com/food/recipes/ ]]>Sun, 13 Oct 2019 12:49:35 GMThttps://davedraper.com/fusionbb/showtopic.php?tid/36937https://davedraper.com/fusionbb/showtopic.php?tid/36937
I'm older now than I was yesterday, this has been happening for a while now. I can't say I feel the difference, yet, though. I feel wiser that's for sure. One of those things you gain along with accumulating the number of breaths you take during your lifespan, appreciating/appreciation .

What brought me to this site was all the experience of all the posters. A lot of no BS common sense breakdown of all the new-fangled nutrition supplements or meal plans and lifestyles. That was secondary when I was looking for information, I wanted to learn about all the mistakes others made and learned not to do, the hard way. I wanted to learn what was honest work and what was not. My favorite way to learn is from the mistakes of others, by not making the same mistake someone else made. I got a lot of that here.

I've picked up a lot of wisdom here. Some of the gems are the ones that resurface from time to time because someone is new, someone forgets or someone is going through it right now. Like a stale program. That ominous feeling you get while getting ready to head out to the gym, I don't want to go. There's nothing but hard work and sweat and real effort there. I'm kind of done doing those things today. There is some kind of cloud looming over your program day.

I've had a few of those lately. Nothing big but I've been so busy it's nearly caught me off guard enough to almost put an unwanted X on the day. Since late August I'm proud to say I haven't missed a day (3 days a week) aside from one that was an unavoidable Dr thing for my family. Lately, it's been kind of a grind, but I find myself wondering why am I putting myself through this. Reflecting about how I'm grinding, but I have no complaints and if anything I'm feeling better than I've felt in a long time. Today coming out of the gym I think I saw that fractal of light from a spark of why it was.

So many times I've read Dave, Dan and many others write about how good you feel walking out of the gym. This is true, we've all been there. They've also written on those dog days at the gym, and going in spite of less than ideal merits. Sometimes we almost start to collect missed days like parking tickets, like who cares! For the people who weave their life to include physical health, tickets are not allowed. Yes it's the endorphines that you get from big lifts and PR's and so many things that keeps you going back for more. Age is doing something to me.

Watching my kids grow makes me feel old, my body doesn't feel old. Today that fractal of light told me, make your own thing to appreciate every time you show up. Actually, that's what I've been doing without realizing it and that's the fractal of light I saw today. I've been setting myself up for nothing but better, stronger faster consistently since August. This is easy right now as I'm bouncing back from years of neglect. I'm chasing my old numbers, the good thing is that my body has decided to join me in the journey in a big way. It's responding, just like we all read about. I'm putting in the work and the rewards are coming back to me, just for showing up to put in some TUT.

I don't expect that to last forever. That was the down to earth in my thought. How do I keep that spark, though? You make one. Make a win, make a thing to appreciate. It's what I've been doing. Small changes like trying waving ladders, nutrition adjustments, sleep habits, relationships, shcool, family. Those are all opportunities to create those sparks. This last one for me was realizing how much more work I could do with waving ladders. Now I'm programming next week's routine with a real bear of a load and LOOKING FORWARD to it! That is exactly the how and when and why change is a good thing.

All this can be chalked up to knowledge and experience I've gained here at IOL. None, zero, of any of it would have been possible without this site. To that I say cheers bombers! Go find your sparks, man!
]]>Tue, 08 Oct 2019 01:31:08 GMThttps://davedraper.com/fusionbb/showtopic.php?tid/36936https://davedraper.com/fusionbb/showtopic.php?tid/36936
Anyway, about August 19 I was in the office and heard the secretary tell another co-worker that our history/social studies teacher was moving on. School started on August 21. So, I went to the principal and told him I was his guy. Basically he told me I was not his guy. He said he had a "plan". When I left the office I ran into another teacher who told me what the plan was. The principal wanted to hire one of his friends who had just been asked to resign his principal-ship for using the school credit card to buy ski passes at Grand Targhee ski resort. Plus other sundry items. I was peeved to say the least, but I kept my mouth shut.

On Tuesday I did not say a word about the position. However, I got on the human resources page to apply for the spot anyway. I could not log on, my user name and password was being rejected. I did not know who to contact so I dropped an email to the superintendent which basically said: Dr. 9, I tried to apply for a job on the district website but I am being rejected, who do I contact? A few minutes later he replied and I was able to get my application in.

Wednesday morning I got to work and the principal said to me, you have a 50/50 chance of getting the job. I think I pooped a little. That was about 10:00 AM. At lunch he said, you have a 75% chance of being the history teacher. Just after lunch I was standing in the doorway of the office when someone tapped my shoulder. I said something witty about someone touching me, turned around, and there stood the superintendent, not thinking I was witty. But, we are related by marriage (so my witty humor is tolerated), we chatted a bit, and then he went into the principal's office, shut the door, and I went back to my Spec Ed room.

A half hour after the superintendent left I was called to the office. I was told that I had a 100% chance of of being the new history teacher. Heck yes I stated. The I was told I start the next morning. So, I went from not even being in contention for the bronze medal, to the gold medal winner. I do not know if the visit from the superintendent had anything to do with my leap frogging to the top, but here I am.

Although the job is not easy it is much less stressful than my previous job as a resource teacher. The secretaries have let me know how much less stressed I look. I am even starting to sleep again.

Although I did not know the Spec Ed job was causing that much stress, my daughters let me know that last summer, at my fourth daughter's wedding, I looked sad and worn out.

If the articles in Men's Health and M&F are accurate, being less stressed should be good for my workout results. Yeah.

On a related note, about seven years ago a secretary who was at our junior high told me I was amazing. I asked why? She stated that she had been at a conference and one of the speakers presented data that suggested the "life span" of a resource teacher in the US was four years. She had looked up my school info (which was fine with me) and found I had been at my job twenty years (at the time). She had been impressed.

Well, this has been a long, drawn out post, but I just wanted to share, and let people know how great it is to be so much more relaxed. I literally wondered last year how I was going to last another eight years working/"teaching".

Well, enough going on about me, I hope you are all well.

]]>Sun, 06 Oct 2019 21:37:28 GMThttps://davedraper.com/fusionbb/showtopic.php?tid/36933https://davedraper.com/fusionbb/showtopic.php?tid/36933
So my question is, is this ok for two days a week and I'll add plenty of volume? Only thing missing is the lower body portion Squat and deads

Day 1- Bench Press, Rows, Pushups
Day 2- OHP, Pullups,Shrugs/Curls (alternate weekly)

Thankyou ]]>Sun, 06 Oct 2019 09:05:45 GMT