Total Physique Online: results based strength training and conditioning for beginners, intermediates and advanced athletes

Vegetarian Bodybuilders Wanted

webmaster@totalphysiqueonline.com (Ayerst Carr) — Tue, 21 Apr 2009 09:20:08 PDT

If you are a vegetarian strength athlete, a vegetarian tri-athelete or just your average run of the mill vegetarian who enjoys lots of energy and a lean, strong physique, and have happened across this web site, then I want to be the first to welcome you! Total Physique Online prides itself in offering the best [...]

Ron Silver Dies – A Conservative Voice Is Lost

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 16 Mar 2009 09:57:53 PDT

Ron Silver was a rare, courageous, conservative voice in Hollywood. He was also an actor. He was also a valiant warrior in the battle against an illness which eventually took his life. His voice will be sorely missed by conservative iron-heads and pundits the world over.

Fish Oils, Essential Fats, Testosterone and Athletic Performance

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 05 Mar 2009 11:17:25 PST

Fish Oil Benefits - Learn About Fish Oil Supplements For Enhanced Testosterone and Athletic Performance. FInd out what fats to use, what supplements to buy and where to get them.

Supplement Brands And What To Buy

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 04 Mar 2009 12:29:07 PST

Learn about what supplements you need, how much to take, what brands we recommend and why Life Plus International is a good place to start for your primary nutritional needs.

Antioxidants Fats Vitamins and Exercise

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 04 Mar 2009 10:10:24 PST

Learn why intense exercise may increase your needs for certain antioxidants, fats, vitamins and minerals. Learn how to use them to speed recovery, increase strength and avoid overtraining syndrome.

Adjustable Kettlebells From Ironmaster

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sun, 01 Mar 2009 22:49:30 PST

Ironmaster has announced that they are developing an adjustable set of kettlebell handles to use with their Ironmaster Quick-Lock Dumbbell Plates. Adjustable kettlebell handles are becoming increasingly popular, and one look at the Ironmaster Kettlebell Handle will show you why it is so appealing.

Strongman Strength Training Routine

webmaster@totalphysiqueonline.com (Ayerst Carr) — Fri, 13 Feb 2009 08:04:21 PST

Effective Strongman Training is unique and requires some specific training modalities. Have a peak inside to see how Tom Mutaffis does it! USe his strategies to propel you to new levels of strength and stamina.

Top 5 Bench Press Tips by George Halbert

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 11 Feb 2009 09:05:47 PST

George Halbert, is one of the best bench pressers in the world. He shares with us his top five tips for developing mind bowing power in the bench press. Come on inside and see how his top five tips can help you set new PR's in the bench.

Bench Press Tips by Mike Wolfe

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 11 Feb 2009 01:18:55 PST

Big Bad Mike Wolfe shares his top ten bench press tip to help push you to new levels of success in the gym. Learn two techniques that will change the way you bench forever! Achieve new levels of strength in five minutes.

Arginine and Muscle – Is There A Connection?

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 05 Feb 2009 09:51:35 PST

Arginine Builds Muscle – Or Does It? I am a big believer in supplementation. I always have been. The difficulty in choosing which supplements to take and which ones not to take lays in separating fact from fiction, science from hype. So what about Arginine? Does it build muscle? Arginine is an essential amino acid [...]

Eleiko Plates For Ironmind Husky Handle Dumbbells

webmaster@totalphysiqueonline.com (Ayerst Carr) — Tue, 03 Feb 2009 09:09:37 PST

At first glance, this may not look like a very wise setup. That is what I thought at first, so you are not the only one. When you look at the length of the Husky Handle Dumbbell Handle, and more importantly the thickness of the handle, compared to that of the Ivanko Dumbbell, I naturally [...]

Build A Better Physique With The Ironmaster IM2000

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 26 Jan 2009 11:42:53 PST

The Ironmaster IM2000 is the smoothest, most durable Smith-Machine on the market, not mention the strongest. That, coupled with its small footprint makes it the ideal addition to your home gym.

Battling Lung Disease, Home Gyms, Workouts and Discouragement

webmaster@totalphysiqueonline.com (Ayerst Carr) — Fri, 09 Jan 2009 16:38:26 PST

The purpose of this post is to discuss some of the strategies I am using to recover from chronic illness – a contradiction in terms at first glance, when one considers the fact that chronic illnesses tend not to get better with the passage of time. It is my hope that some of these strategies [...]

Power Lifting Photos

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sun, 28 Dec 2008 11:51:03 PST

I love all strength sports. Weightlifting is one of my favs, but I also love the raw brutality of power-lifting, or is it Powerlifting. Heheh. Anyway, I think these photos from a recent competition look tremendous. These pics make you want to either grab a barbell and go to town, or run in the opposite [...]

What Dave Wants For Christmas

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 24 Dec 2008 16:18:42 PST

Editors Note: These fitness articles are for information only and are reprinted with the permission of the author. Always consult a physician before undertaking any strength training program. Reprinted with kind permission from Laree and Dave Draper (thanks guys!) From Dave Draper’s Post Column All I Want for Christmas is Two Twenty-Inch Arms I sure [...]

Leonid Taranenko Revisited

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 17 Dec 2008 17:00:32 PST

The name of Leonid Taranenko might not raise an eyebrow in most social circles, but to anyone who is a strength aficionado the name of Leonid Taranenko is likely to inspire gasps, pauses of silence as well as more than a few bent knees from time to time. In short, the man is not only [...]

New Workout Posts Coming

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 13 Dec 2008 14:46:34 PST

I have been in the midst of a very long battle that started back in June, which included the release from my 6th, and hopefully last, hospital stay. Whew. It has been a long, uphill battle and the journey is far from over friends, but I am glad to be able to sit here today [...]

Pyrros Dimas: The Greatest of All Time

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 28 Aug 2008 12:15:50 PDT

One of the most popular Greek athletes who has ever lived is weightlifting sensation Pyrros Dimas who, after winning three consecutive gold medals, finished his Olympic career with a bronze medal in 2004. Dimas, who routinely lifted more than three times his body weight during his prime, has won more Olympic medals in the sport [...]

Weightlifting (Weight Lifting) Dangers and Risks

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 13 Aug 2008 09:15:21 PDT

Strength training is dangerous as a rule, but Olympic Weight Lifting is inherently very risky. The two key movements can leave an athlete crushed underneath hundreds of pounds. Severe injuries like the ones shown here are common.

Ironmind Five Star Flat Bench Review

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 10 Jul 2008 09:31:57 PDT

Few pieces of equipment in a commercial gym get more use than a flat utility bench. So, it makes good sense to have a flat bench in your home gym arsenal. Trouble is, there are so many to choose from. Which one should you buy? As this review will show, there is a vast difference [...]

One Step Forward, Two Steps Back

webmaster@totalphysiqueonline.com (Ayerst Carr) — Fri, 27 Jun 2008 11:25:06 PDT

As you can see, I have not posted to the site in some time. The reason is simple. What was left of my body after my first hospitalization (from 167 to 135 pounds) has been ravaged by yet more pneumonia and a two week stay in the hospital near to the point of death. My [...]

Learning To Crawl Before You Can Walk

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 22 May 2008 07:07:54 PDT

Prior to writing this post, the most recent entry for a traditional workout was Sept. 28 2007. Ironically, on that day I was coming off a 3 month layoff, or thereabouts. The fire that destroyed our home had taken place nearly 6 months prior to the Sept. 28, 2007 entry. The fire introduced a huge [...]

Pushing Through Your Walls To Personal Bests

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 14 May 2008 15:03:39 PDT

The mind of the true Strength Enthusiast is unique. Many Strength Enthusiasts do little outside the gym, giving the impression that we are boring, self-absorbed ego maniacs who can only get excited by the site of our own muscular reflection staring back at us. To be honest, I suppose in many cases that is a [...]

Relaxing Pre-Post Workout Music and Movie

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 03 May 2008 10:52:22 PDT

OK, granted, this movie/slideshow has nothing to do with strength training, but must we be so pigeonholed in life that we Ironheads cannot appreciate the finer things in life? Perish the thought! What if you wanted to just relax after a brutal session, or meditate just prior to a set of PR Squats? What are [...]

My First Dear John Letter

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sun, 27 Apr 2008 13:55:03 PDT

I recently sent an email to a friend of mine. His name is John. John is older than I am, and a dear friend. I trust him, I look up to him. He has been assisting me since the ordeal of my life, which began some 6 months ago in Williamsburg Virginia. After I read [...]

Where Have I Been? Why So Few Posts For So Long?

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 17 Apr 2008 17:20:41 PDT

Editors note: 02/13/09 – It is hard to believe as I read this post that it has been nearly a year since the saga with my health took place. So much has happened since then, such as finding a place to live, being hospitalized two more times, beginning my recovery, and resuming my duties as [...]

Training Digest 021508 – Calisthenics: Ten and Ones

webmaster@totalphysiqueonline.com (Ayerst Carr) — Fri, 15 Feb 2008 08:38:30 PST

11:20 AM EST Did a full cycle of 10 and 1′s – this time I began with squats for ten and pushups for 1 rep – with only 1 minute rest between the two half-cycles at the half way mark. This had me sweating big time this time around. Hard to say how my cardiovascular [...]

Training Digest 021308 – Calisthenics: Ten and Ones

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 13 Feb 2008 11:28:13 PST

Did a full cycle of 10 and 1′s – pushups and squats – with only 5 minutes rest between the two half-cycles. No inhaler used today during the workout. I may go to the gym, or if not I will use the cables.

New Post – Ten and One’s for incredible conditioning

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 11 Feb 2008 20:47:13 PST

This is my first post in a long while. Anyone who reads this web site with any regularity knows of the trials and tribulations of my homeless situation, not to mention my hospitalization with a partially blocked small bowel which nearly killed me. Yup. Life has put yours truly through the ringer and back again. [...]

A Gem of a Gym In Williamsburg VA.- Iron Bound Gym

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 10 Oct 2007 15:37:21 PDT

Click this to read about the images on this site Close Move The images at Blues Travels are of two types: Flash and DHTML. Mostly I use DHTML. The images (and even some of the link-text on this site) are controlled simply by clicking. The images on this page, for example, are clickable thumbnails. Once [...]

How To Slow The Aging Process and Stay Strong

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sun, 07 Oct 2007 12:46:50 PDT

[Note: This is a reprint from the Blaylock News Letter, which can be subscribed to by going here: Blaylock Report] Keeping the mind and body young is really why we are all doing what we do. Slowing down father time, or mother time for you liberals out there, is really just a matter of doing [...]

Health and Wellness Site For People With COPD In Need Of Your Support

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 03 Oct 2007 11:04:58 PDT

I am not in the habit of begging. Begging is a huge turn-off to me. When someone begs, they are usually asking for something when they have nothing to offer in return. Moreover, as anyone who has ever been a success at anything will tell you, begging is typically not a very productive way of [...]

Survival Is The Order Of The Day Now

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 01 Oct 2007 20:20:42 PDT

When you have no place to call home, and when your funds are limited as mine are, it’s very important to keep ones spirits up, especially if you are a Christian, because satan will use every tool in his arsenal to discourage you, kill your morale, break you down and finish you. When that cop [...]

Back On The Road Again

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 01 Oct 2007 20:19:38 PDT

As the song says: “Back on the road again”. Sigh. My house sitting arrangement came to an end and the lady of the house for whom I was sitting did not want me as a tenant. I had already stayed at her house a month longer than I was suppose to have, to the tune [...]

Clawing My Way Back Into The Abyss

webmaster@totalphysiqueonline.com (Ayerst Carr) — Fri, 28 Sep 2007 12:36:44 PDT

I stood in the middle of the gym. All around me were thickly muscled lifters, power racks and benches. The gym was buzzing with activity. As I recall, the benches and racks stood out like a sore thumb. This was some of the strongest looking equipment I had ever seen. The frames of the benches [...]

Supplement Brands Differ In Quality and Performance

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 26 Sep 2007 12:59:25 PDT

I have been in the iron game since I was 14 years old. Because I am challenged with Cystic Fibrosis it became extremely important that I supplement my body with a high calorie diet, complete with weight gain supplements, vitamins and minerals and so forth from the very beginning. The simple fact is that when [...]

Actor Robert Culp Discovers MSM Sulfur

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 26 Sep 2007 11:19:08 PDT

As if my own experience using biological sulfur were not enough, I found this interesting little ditty at USA today: Robert Culp finds relief for his Arthritus using MSM Sulfur I cannot tell you how many people I have spoken to who have had a similar experience. MSM seems to be the real deal, so [...]

Effects of CoEnzyme Q10 on COPD

webmaster@totalphysiqueonline.com (Ayerst Carr) — Tue, 25 Sep 2007 12:50:29 PDT

Learn how Coenzyme Q-10 benefits breathing, cell oxygenation and cellular energy. One famous study offers proof positive that Coenzyme Q-10 should be one supplement that no person with CPOD should be without.

Your Nutritional Needs – An Appeal To You From Total Physique Online

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 24 Sep 2007 13:32:57 PDT

This is a fairly lengthy post, but it is very important to the function of this web site. So, I ask that you take a few minutes to read the entire post because this post is one of the more important posts I will be placing at TPO. When Was The Last Time You Felt [...]

Quicklock Dumbbells From Ironmaster Revisited

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 05 Sep 2007 13:44:37 PDT

The Ironmaster Quick-Lock Adjustable Dumbbell System is simply the best adjustable dumbbell system on the market. It outperforms Powerblock and all over systems. Total Physique Online has used this system intensely and it receives our highest recommendation. Read our review of the Quick-Lock Dumbbells to get our impressions.

WWE, Steroids, Mel Gibson, Benoit and Booze

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 05 Sep 2007 12:02:34 PDT

Chris Benoit murdered his wife and child, then killed himself in what might very well have been a rage-filled outburst that was the result of brain damage. As web master of this site I have spent a lot of time honing my skills as a creative writer and just about as much time honing [...]

Computer Repair Down Time

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 03 Sep 2007 05:48:55 PDT

Hi folks. My Apple Laptop has been having some trouble with its data transfer, Superdrive and a few other areas. Since my Apple Care Plan is still in force I decided it would be best to send it off to Apple. It’s all under warranty, which is a good thing. Moreover, since I just got [...]

Dave Draper Discusses Layoffs From Workouts

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 29 Aug 2007 09:08:03 PDT

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 with the permission of the author. Always consult a physician before undertaking any strength training program. Reprinted with kind permission from Laree and Dave Draper (thanks guys!) From Dave [...]

Dave Draper Discusses Fasting

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 25 Aug 2007 05:56:05 PDT

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!! [...]

My Wish List

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 23 Aug 2007 16:50:42 PDT

Life is a journey. I truly believe this. You and I are travelers. Our lives are the journeys we take. And while I am not a prophet or a mind reader, I am fairly certain that most people are not taking the journeys they want to be taking, or at the very least that want [...]

Dave Draper – The Question You Always Wanted to Ask

webmaster@totalphysiqueonline.com (Ayerst Carr) — Fri, 17 Aug 2007 16:56:33 PDT

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 with the authors permission. Always consult a physician before undertaking any strength training program. Reprinted with kind permission from Laree and Dave Draper (thanks guys!) From Dave Draper’s [...]

Possible Total Physique Layout Change

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 16 Aug 2007 00:45:23 PDT

For the last week we have been testing a new layout on the eyes of visitors. This particular layout seems to be gaining favor with folks, though there are some bugs we are trying to work around if we are to keep the theme. While you are visiting, you may experience occasional hiccups as changes [...]

IronOnline Health and Fitness Database

webmaster@totalphysiqueonline.com (Ayerst Carr) — Tue, 14 Aug 2007 15:32:06 PDT

IronOnline Health and Fitness Database Dave and Laree Draper have a great web site going on at Dave Draper’s IronOnline More to the point, his web site is largely run by his capable wife Laree. They make a great team I think. Anyway, there is a great WIKI of strength and fitness at their web [...]

IronOnline Reprint – Overhead Squats

webmaster@totalphysiqueonline.com (Ayerst Carr) — Tue, 14 Aug 2007 15:17:10 PDT

Power-lifting Photos To Enjoy

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 13 Aug 2007 16:40:58 PDT

WordPress Contact Form with Spam Protection Fixed

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 13 Aug 2007 13:12:20 PDT

Update: THE WORDPRESS CONTACT FORM PLUGIN FOR WORDPRESS 2.06 IS OFFICIALLY WORKING. Keep in mind that this plugin is for WordPress version 2.06. The newest version of WordPress is now 2.7. If you have not upgraded your WordPress, I suggest you do that first. I use the Contact Form on my blog, which is a [...]

Testing New Theme for Total Physique Online

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sun, 12 Aug 2007 20:30:31 PDT

During the next 24 hours we will be trying a new theme for this web site. There seem to be a few bugs to work out, so bare with us as we had to go live with the theme in order to weed out some of the trouble spots. Thanks for your patience, and please [...]

Taking a break from training; Taking a break from life.

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 09 Aug 2007 10:08:16 PDT

Have you ever had the feeling that you just wanted life to stop? Have you ever felt that life had passed you buy? Have you ever wanted life to stop just long enough for you to catch your breath and survey they landscape of your past? I have felt that way. I feel that way [...]

More From Dave Draper – What makes a good gym?

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 09 Aug 2007 05:20:57 PDT

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 with the authors permission. Always consult a physician before undertaking any strength training program. Reprinted with kind permission from Laree and Dave Draper (thanks guys!) From Dave Draper’s Post [...]

Dave Draper – Nothing Changes, Nothing Remains the Same

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 09 Aug 2007 05:06:21 PDT

Banner-Header Changes On The Way

webmaster@totalphysiqueonline.com (Ayerst Carr) — Tue, 07 Aug 2007 17:34:23 PDT

Ever since I adopted this three column theme for Total Physique, I wanted to change the images up top to reflect strength, power, athleticism, wellness and the like. I have been looking for generic images that would display my passion for lifting and other forms of strength and it’s just been challenging to find images [...]

Guest Column – Dr. Mauro Di Pasquale: Increase Growth Hormone

webmaster@totalphysiqueonline.com (Ayerst Carr) — Tue, 07 Aug 2007 15:11:39 PDT

Editors Note: these articles are written by Mauro G. Di Pasquale and represent his findings based on years of research. Always consult a physician before undertaking any strength training program or using any supplements. Dr. Mauro G. Di Pasquale: Increase Growth Hormone Levels Reprinted with kind permission from Dr. Mauro G. Di Pasquale From MetabolicDiet.com [...]

Low Carb Dieting 101 – by Dr. Mauro Di Pasquale

webmaster@totalphysiqueonline.com (Ayerst Carr) — Tue, 07 Aug 2007 15:00:03 PDT

The Different Diets In the low carb group of diet gurus there are proponents of every level of dietary carbohydrate intake from the almost zero amounts espoused by the ketogenic diet used to treat some forms of epilepsy in children to the Zone diet that proposes that only 40% of the daily calorie intake come [...]

This Just In: Tom Glavine Gets Career Win 300!

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sun, 05 Aug 2007 20:36:37 PDT

Just a quick post to congratulate Tom Glavine on becoming the 23rd pitcher in Major League Baseball to win his 300th game, and only the 5th lefty to ever accomplish the feat. The win came on 8-5-07, at 11:29 PM at Wriggly Field against the Cubbies! What’s even cooler is that because of Glavine, the [...]

Traditional Training; Week4Session1; Wed 3:00PM-4:00PM; Quads, Calves and Abs

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 01 Aug 2007 15:06:11 PDT

Quads, Calves and Abs Body-Masters CX Series 1-Leg Calf Press: 3 warm sets; 250 lbs x 10 x 4 Body-Masters Inverted Leg Press 3 warm sets; 450 lbs x 15 x 2; 720 lbs x 5 x 2 Body-Masters CX Series Leg Extension: 2 warm sets; 100 lbs x 20; 130 lbs x 12; 130 [...]

Traditional Training; Week3Session2; Sat 1:45PM-3:00PM; Quads, Forearms

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 28 Jul 2007 14:54:57 PDT

Quads and Forearms Body-Masters CX Series Leg Press: 5 warm sets; 400 lb Stack x 10 x 3 Squats: 3 warm sets; 175 lbs x 10; 195 x 5, 6, 6, 10 Body-Masters CX Series Leg Extension: 2 warm sets; 70 lbs x 10; 85 lbs x 8 Forearm Wrist Curls (light): 45 lb barbell [...]

Traditional Training; Week3Session1; Wed 3:00PM-5:30PM; Core, Calves, Forearms, Neck, Shoulders, Arms

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 25 Jul 2007 21:28:49 PDT

Core, Calves, Forearms, Neck, Shoulders, Arms Core Torso on Body Master Duo Trainer: 90 lbs x 20 x 3 Hyper Ext: 35 lbs x 12 x 3 Standing Dumbbell Calf Raises: 85 lbs x 50, 40, 35, 39, 30 Forearm Wrist Curls: 30 lbs x 20 x 3; 40 lbs x 10; 50 lbs x [...]

Healthy Skin, Youthfulness and Bodybuilding

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 21 Jul 2007 07:29:24 PDT

Healthy skin, youthfulness and bodybuilding go hand in hand don’t you think? Otherwise, why would any of us work out? I mean, why bother? Yet, the simple fact remains that few of us do anything to take good care of our skin, and our skin is the very first thing we notice about each other. [...]

Workout Music – Pictures Of You – The Cure

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 21 Jul 2007 04:55:39 PDT

Pictures Of You is one of my favorite songs. It is performed by The Cure and was first introduced on the CD Disintegration, which came out in 1989 (hard to believe it was so long ago, and yet remains so relevant to this day). I love The Cure. I always have. Robert Smith, the lead [...]

Traditional Training; Week2Session4; Sun 4:30PM-5:30PM; Grip Work

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sun, 15 Jul 2007 17:08:34 PDT

Grip Strength Tons of grip work including high rep dumbbell wrist curls, reverse wrist curls, number 2 grippers from Ironmaster and thick bar holds Observations: Just wanted to focus on grip today. Chest, back and abs are reeling from the session yesterday. Hooya! Diet was pretty basic today: 2 servings protein Plate of Spaghetti with [...]

Traditional Training; Week2Session3; Sat 4:30PM-7:30PM; Abs, Chest, Back

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 14 Jul 2007 14:59:04 PDT

Workout A) Abs and Chest 430PM-530PM Band Crunches: 5 Cables x 20 x 5 (1 Minute Rest) { Superset With Hanging Knee Lifts: 20 Reps x 5 Sets Pushups (100 total reps, minute or less rest between sets): 40, 15, 15, 10, 10, 10 Dips: 12, 12, 12, 9, 12 (Pushups were more intense and [...]

Workout Music – Switchfoot – Awakening

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 12 Jul 2007 06:27:45 PDT

I love to train to music. I always have. The trouble is that most gyms do not always play the music I like to listen to. So, I have added a new category for my visitors to spend some time in. Workout Music My first entry in this category is for my favorite band currently. [...]

Traditional Strength Training; Week2Session1; Mon 070907; Legs, Abs, Forearms

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 09 Jul 2007 12:10:17 PDT

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 [...]

Traditional Strength Training; Week1Session3; Sun 070807; Legs, Calves, Forearms

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sun, 08 Jul 2007 18:07:52 PDT

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 [...]

Combat Training; Week1Session2; Sat 7:00PM-8:30PM; Forearms, Chest

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 07 Jul 2007 17:43:37 PDT

Forearms and Chest Dumbbell Wrist Curls: 60 lbs x 4, 5, 3 Reverse Thick Bar Wrist Curls: 30 lbs x 6, 6, 8, 5 (followed by a 5 sets of static Holds) Pushups (100 total reps, minute or less rest between sets): 35, 46, 54, 64, 74, 84, 96, 98, 100 Dips: 15, 14, 10, [...]

How Tough Are Ironmaster Quicklock Dumbbells?

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 04 Jul 2007 16:58:52 PDT

…Just ask the Albermarle County Fire Department! Three months ago, our condominium complex was burned down and in an instant I was thrust into a new phase in my life. The last 3 months have been an adventure to say the least, and while part of me really wishes the fire had never happened, I [...]

Traditional Strength Training; Week1Session1; Wed 1:30PM-2:00PM; Shoulders, Back

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 04 Jul 2007 11:52:03 PDT

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 [...]

New Beginnings and Some Thoughts On Starting Over

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 21 Jun 2007 18:48:05 PDT

I suppose an apology is in order. In fact, many apologies are in order. When one breaks a promise, sometimes so many folks are harmed you really do not know where to begin. However, I suppose I shall begin at the place where are apologies should begin: Admission and confession. About three months ago I [...]

Combat Training, 042907 (house-sitting), session 3, Sunday (Cables/Calesthenics)

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 30 Apr 2007 07:48:21 PDT

OK, this workout took place on a Sunday, and I am just now (Monday) posting it. I had a busy day and the training took place outside, away from my Apple LT. So, I made the promise to enter the workout today, Monday morning. Combat Cables One-Leg Donkey Calf Raises: 9cd x 10, 10, 15sec [...]

The Zen of Strength Training – Part One

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 28 Apr 2007 15:57:09 PDT

Something told me that the title of this post was about as original as the notion of inventing a long pointy thing you can write with. It’s not as if The Zen of Strength Training has not been discussed before, right? Surely the Internet must be loaded with articles on this subject. So, to test [...]

Guest Column – More From Dave Draper – Dripping Springs or Bust

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 28 Apr 2007 13:17:06 PDT

Combat Training, 042807 (still looking for a home..), session 2, Saturday (Cables/Calesthenics)

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 28 Apr 2007 07:09:37 PDT

Workout A Cardio, Rope Work, 30 Minutes Skipping Rope with the help of my worthless iPod Shuffle. Sheesh, what a piece of crap. On the other hand it is small enough that I can use it without the thing flying off out of nowhere in the middle of a power clean. In fact, even though [...]

Combat Training, 042607 (post-3 week layoff due to fire), session 1, Thursday (Cables/Calesthenics)

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 26 Apr 2007 15:16:34 PDT

5:30PM First Intro Workout – light Cable Wrist Curls 3dcx15x2 Reverse Cable Wrist Curls 1cx30, 40, 50, 30 Hindu Pushups 15, 15 (challenging, but familiar still, even though it’s been a few years since I have done them.) Static Archer Pulls 3dcx5-8second holds….(very challenging…never used this much tension before. Felt awesome. Almost full pulls) Chest [...]

My Own Private 9-11 (Part One)

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 16 Apr 2007 20:21:04 PDT

The last week has been a blur. My clearest memory during the past seven days was that of Saturday night, April 14. I was in bed. It was the most comfortable bed I have ever been in. There were three sounds I clearly recall hearing: The music piping over the small speakers of my Apple [...]

Guest Column – More From Dave Draper – Musclebuilding and Spring Gliding

webmaster@totalphysiqueonline.com (Ayerst Carr) — Tue, 10 Apr 2007 08:51:30 PDT

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 Draper – Musclebuilding and Spring Gliding From Dave Draper’s [...]

Traditional Strength Training; Week11Session2; Tuesday 1:30PM-2:30PM; Legs, Calves

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 05 Apr 2007 11:42:35 PDT

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 [...]

I Miss The Old Days – Does That Make Me Old, Or Just Wise?

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 29 Mar 2007 18:13:00 PDT

I cannot remember the last time I picked up a bodybuilding magazine. However, I can remember the first time I did. I cannot remember the last time I wondered who would win this years “Mr. Olympia”, but I can remember the first time I did. I cannot remember the last time I spotted a cover [...]

Traditional Strength Training; Week10Session3; Thursday 5:30PM-6:45PM; Abs, Calves, Chest

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 29 Mar 2007 15:40:16 PDT

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 [...]

Guest Column – More From Dave Draper – Thunder and Lightening, Sunshine and Rainbows

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 29 Mar 2007 08:38:17 PDT

Guest Column – More From Dave Draper – Day 25 and Counting

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 28 Mar 2007 16:31:55 PDT

Traditional Strength Training; Week10Session2; Wednesday 4:30PM-5:45PM; Back, Biceps, Traps

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 28 Mar 2007 15:00:19 PDT

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 [...]

Metabolic Diet Review – Part Three

webmaster@totalphysiqueonline.com (Ayerst Carr) — Tue, 27 Mar 2007 10:41:28 PDT

In my recent post about Metabolic Diet, I went into great length regarding my need for and use of supplements. I have been using Metabolic Diet for close toeight weeks now, with a couple of weeks where I ran out of product. As the report noted, I have had great results. My body weight shot [...]

Traditional Strength Training; Week10Session1; Sunday 2:00PM-3:30PM; Huge Strength Gains

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sun, 25 Mar 2007 12:15:13 PDT

Abs, Neck, Forearms Lying Leg Raises Weighted: 14 lbs x 19, 12, 8 (First set nearly double the reps since March 8. Breathing very good.) Standard Neck Raises: 32.5 lbs x 10, 12, 10 (no strength gain here. remained the same) Standard Rear Headstrap Raises: 32.5 lbs x 26, 24, (double the standard reps for [...]

Even Superman Sneezes

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 24 Mar 2007 19:47:28 PDT

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 [...]

Metabolic Diet Offers Discount to Visitors of Total Physique Online

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 22 Mar 2007 14:11:43 PDT

Metabolic Diet recently contacted me and informed me of a discount they are offering to visitors of this site. As I understand it, all you need to do in order to receive the discount is use the code listed at the bottom of this post in the News Flash. In fact, for now that “News [...]

Traditional Strength Training; Week9Session1; Thursday 4:00PM-5:30PM; Shoulders, Back

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 22 Mar 2007 13:42:33 PDT

Shoulders, Back Hammer Push/Press: Several Warm Sets followed by – 40 lbs x 8, 4 (no strength gain here, not really, but good nevertheless) Side Dumbbell Lateral Raise: 25 lbs x 7, 6, 6, 6 (strict, controlled, resisted cheating) Parallel Chins w/ Extra Weight: 22.5 lbs x 8F, 3F (good gain here; excellent strength {Super-Set} [...]

Transfer To Host Gator Complete…Your Help Needed

webmaster@totalphysiqueonline.com (Ayerst Carr) — Thu, 22 Mar 2007 11:06:43 PDT

Whew. Man alive. Upgrading from WordPress 2.07 to a later version is one thing. But moving an entire web directory from one web host to another is another ballgame altogether. It’s like going from tossing around one of those miniature inflatable footballs in your back yard to donning pads and a helmet and trying to [...]

Permament Move Upcoming and Other Nick-Nacks

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 21 Mar 2007 17:03:28 PDT

As many of my visitors will note, I have not trained since this past Sunday. In fact, I actually worked out legs on Sunday, but that workout (am awesome leg session) never made it to TPO because we had a 5-state Internet outage that included my state. I could not get online. In additon, I [...]

Go Daddy Has Poor Service – Site Change Coming

webmaster@totalphysiqueonline.com (Ayerst Carr) — Fri, 16 Mar 2007 17:20:12 PDT

I have debated with the idea of switching hosting providers for some time. My primary reason for choosing GoDaddy to begin with was great prices they charged. However, if I had done my research I would have discovered that GoDaddy has a very poor reputation online. The money I have saved has been completely offset [...]

Broken Hearted; Shattered Illusions

webmaster@totalphysiqueonline.com (Ayerst Carr) — Wed, 14 Mar 2007 21:29:23 PDT

As most of my visitors now know, I lost a hero the other day. In fact, many of us did. Brad Delp, of the super-group Boston, died this past Friday. Naturally, I was overcome with grief upon learning of Brad Delp’s death. It took me several days to come to grips with the facts. My [...]

Guest Column – More From Dave Draper – Post Surgery Follow-up

webmaster@totalphysiqueonline.com (Ayerst Carr) — Tue, 13 Mar 2007 12:35:12 PDT

Traditional Strength Training; Week8Session2; Tuesday 1:45PM-2:45PM (More increases; heavy iron)

webmaster@totalphysiqueonline.com (Ayerst Carr) — Tue, 13 Mar 2007 11:50:34 PDT

Calves, Back One Legged Calve Raise: 100 lbs x 26, 26, 15, 12; Then Two Leg Calf Raise with 100 lbs x 40 reps (no rest between sets….one leg to the other…boom-boom-boom. Pump? Oh yeah…..substantial gains) Parallel Chins w/ Extra Weight: 22.5 lbs x 4+1F, 3+1F {Super-Set} Dumbbell Cross Bench Pullovers: 50 lbs x 20 [...]

Traditional Strength Training; Week8Session1; Monday 7:30PM-8:30PM

webmaster@totalphysiqueonline.com (Ayerst Carr) — Mon, 12 Mar 2007 17:05:15 PDT

Chest, Shoulders Dumbbell Bench Press: 70 lbs x 7, 5, 4 Fail (not bad. first set up 2 reps from last session. I will stay with this weight one more session) Dips: 22.5 lbs x 8, 7, Dumbbell Hammer/Push Press: 40 lbs x 7 (experiment. No strength gain here. So, I leave it at one [...]

Brad Delp, Lead Singer of Boston….

webmaster@totalphysiqueonline.com (Ayerst Carr) — Sat, 10 Mar 2007 08:37:10 PST

I was not sure how to title this post. I was not sure whether to write it at all. After all, this site is about fitness, health, overcoming challenges, maximizing your potential and so many other things. This is not a site about Rock ‘n Roll. But that doesn’t matter, because on 03-10-07 the world [...]

Traditional Strength Training; Week7Session3; Friday 1:00PM-2:30PM (Brutal)

webmaster@totalphysiqueonline.com (Ayerst Carr) — Fri, 09 Mar 2007 11:18:20 PST

Quads, Glutes, Low Back Hip Belt Squats: several warm sets 55 lbs, 75 lbs, 125 lbs x 20, 15, 15 (wow – these were full, deep squats. Not 3/4 squats with 120 last session. So, 5 lbs more, below parallel squats, 30 seconds or less between sets. Legs pumped. Some coughing after last set that [...]