Thursday, March 22, 2018

And Now . . . An All-Time Favorite Dave Draper Workout


For a Near-Infinite Number of Training Ideas, Feel Free to Visit
Dave & Laree Draper's Website: 



Okay, I'll admit to hitting a patch of the blahs with those weights a while ago. If Sartre had been one of us, he'd have called it Nausea, no doubt. Camus, too, might've realized quickly that I had become an Outsider to all forms of lifting . . . bars, plates, collars . . . people . . . the whole universal deal of it had become far from uplifting. Most listless.

It was rough. 

She flew away and I feared that sweet bird was never comin' back! 
My Being lacked Liftingness. Could this be All She Wrote? 

Ah, Hell No! All's I did was take a wee breather for a couple-a two or so weeks, scrap all the inner 'n outer crap and nonsense that sometimes grows its mold on things we love, and . . . well . . . I dug around for a layout that'd hit the target. Funny how that target tends to be mobile. 

So . . . I remembered seeing this layout, way back when . . . 
done, designed and lovingly handed down online by Dave Draper. 
Yeah, it's one of those ones. Actually, after some time dancing with it, it may the THE one. If such a thing exists
and please don't tell me if it don't. 

Now, aside from the genius visible in the way it's laid out magically, there's the feel of it. I kid you not, after each workout I'm feeling better by a mile than I did before starting. Ha! You got me. I lied. Make that a mile and a half.  It gets that warmth flowing, lets you go up to a burning ache (when you're up to it) and leaves you feeling . . .
BLOODY GLAD TO BE ALIVE! 

Aww, twas a perfect, bodypart-friendly reentry. There's the ticket. This one'll likely be on my dance-card for quite some time.

All things willing.  

I'm certain you'll notice there's less pec-pressing going on here than the usual, whatever that might be in your view. And I'm also sure you won't need to be reminded that we are all individuals. Right? 






DAILY
MID SECTION/TORSO

Variation of crunches, incline and weighted, leg raises, hyperextensions, hanging leg raises 


MONDAY
CHEST & SHOULDERS & BACK

Seated Front Press (3-5x12, 10, 8, 8, 6)
tri-setted with
Wide Grip Pulldowns (3-5x12, 10, 8, 8, 8)
and
Standing Bentover Lateral Raises (3-5x6-8)

Dumbbell Press (4-5x12, 10, 8, 8, 6)
tri-setted with
Dumbbell Pullovers (4-5x12, 10, 8, 8, 6)
and
Seated Lat Row (4-5x12, 10, 8, 8, 6) 


TUESDAY
LEGS

Leg Extensions (3-5x10-12)
tri-setted with
Leg Curls (3-5x8-12)
and
Calf Raises (3-5x15-20) 

Squats (5-7x15, 15, 12, 10, 8, 6, 6)
Deadlifts (5x10, 8, 6, 6, 6) 


WEDNESDAY
ARMS

Rubber tubing rotator cuff work,
5 sets x 20-25 adductor, 5x abductor 

Wrist Curls (3-5x20, 15, 15, 15, 15)
tri-setted with
Thumbs Up curl (3-5x10, 8, 8, 8, 6)
and
Pulley Pushdowns (3-5x12-15)

Bent Bar Curls (3-5x6-8)
supersetted with
Dips (3-5x12-15)

Dumbbell Alternate Curls (3-5x6-8)
supersetted with
Overhead or Lying Triceps Extensions (3-5x12, 10, 8, 8, 8) 


THURSDAY
OFF
Be good to yourself. 

FRIDAY
UPPER BODY

Seated Front Press (4x12, 10, 8, 6)
supersetted with
Pulldowns (4x12, 10, 8, 6)

Dumbbell Inclines (4x12, 10, 8, 6)
supersetted with
Pullovers (4x12, 10, 8, 6) 

Dumbbell Rows (4x8)

Dumbbell Alternate Curls (4x12, 10, 8, 6)
tri-setted with
Dips (4xMax)
and
Pulley Pushdowns (4x12) 


SATURDAY
LEGS

Same as earlier leg day 

Light Deadlifts (5x8)
supersetted with
Rope Tucks (5x25)


SUNDAY
OFF
Be good to another. 

No comments:

Blog Archive