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05-03-10 03:00 PM - Post#622162
From: http://www.davedraper.com/draper-current-articl e.html
I suspect the younger generation -- the newer and less-scarred lifters -- hangs out at other sites where muscle and might are more technically and tightly wrapped, and rules and regs are dutifully emphasized. I agree, order is important and practice makes perfect and time is an invaluable investment.
However, after enough years, the road of travel broadens and boundaries widen and goals merge. Sets and reps and poundages become a blur, and exertion and focus and adaptation become the standard laws of engagement.
The body becomes supersensitive, the mind more aware, the spirit increasingly stimulated and the instincts deeply aroused and ready to lead. Stand back and get out of the way.
I crisscross the body from head to toe with a complementary arrangement of exercises we all know, love and hate, each with its own adaptation to suit our needs, desires and capabilities. The application of this loose training technique is not sloppy and hapless, nor a sneaky and sniveling copout. It’s necessity and authenticity hard at work.
Here are three more all-new, totally original, never-before-released snap workouts to carry us three workouts closer to next week. We’re in no rush, but we’re determined.
Precede each workout with fifteen vigorous minutes of rope-tucks and incline leg raises, hyperextensions and truck-pushes. Fortify your system with Bomber Blend before and after every workout (30 minutes) and at breakfast when perfect nutrition is craved.
Day 1) Chest, lats, shoulders, legs (tris, grip)
Close-grip bench press (slow, cool, smart, no-max reps) supersetted with bentover row (4 sets x 8 to 10 reps) -- 45- to 60-degree dumbbell incline press supersetted with straight-arm pullover (4 sets x 8 to 12 reps) – One-arm side-arm lateral raise (sets x 6 to 10 reps) -- Farmer walks, up stairs if possible (2 sets x 25 yards)
It’s not the workout, it’s the workman.
Day 2) Biceps, triceps, legs (grip, shoulders, back, chest)
Standing barbell curl (4 sets x 6 to 10 reps) supersetted with lying or overhead triceps extension (4 sets x 8 to 12 reps) -- Dumbbell alternate curl supersetted with machine dips (4 sets x 6 to 10 reps) -- Walking lunges with light dumbbells (4 sets x 6 to 12 reps)
Each exercise, set and rep is a research project.
Day 3) Shoulders, back, legs (bis and tris and grip)
Front press supersetted with wide-grip pulldowns (4 sets x 6 to 12 reps) -- Bentover lateral raise (4 sets x 6 to 12 reps) – Seated lat row (4 sets x 6 to 12 reps) -- Dumbbell squats and calf raises (4 sets x 6 to 12 reps)
We press on for the goal in our hand.
Did we miss something – cable crossovers, pushdowns, outer pecs? No matter, we’ll do it next time.
Beware B-50s and B-60s: Furious blasting sessions have been known to produce more than instant gratification, including rips, tears, strains, pains and no gains, and possibly worrisome, troublesome halts in the flow of training and growing and laughing and playing.
Do not withdraw from intensity, but do not wreak havoc. Be smart, engaged and attentive. Be nice to your trembling bod.
Rule of thumb: Blast according to the thickness of your skull.
On second thought, you might apply the pinky rule: Replace blast with snap, crackle and pop.
Go... Godspeed... Dave
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