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- - - - - Wednesday, January 14, 2004 - - - - -
1 - Draper here… The Recycle Bin
2 - Draper news
3 - IronOnline Bash News
4 - What's new at davedraper.com
5 - Laree here… Trailing thoughts
1 - Draper here… The Recycle Bin
West Coast Bodybuilding Scene by Dick Tyler, Laree’s latest classic publication, goes to the
printer tomorrow and we’ve been submerged in last-minute details. This includes typos and
commas and gaining permission from the champs and photographers for the use of their pictures.
It’s been great fun contacting my old friends and recalling the days-gone-by, but our gym time
and writing time has been reduced to shadows and silhouettes.
What to do? It’s Wednesday and the newsletter is a blank page on my monitor. Ha. I’m a
resourceful character (sneaky) and have snagged a heap of words from my email trash bin.
Occasionally a writer for a periodical will contact me for my thoughts on a subject, a one-liner or
quote they can use in the content of an article. Who, me? The author of Bob’s Fitness Corner in
The Biscayne Bay Bi-monthly Bugle wants a quote from me? I come running like a slobbering
hound tripping over his paws and generously splatter them with more thoughts than they know
what to do with. Here are a couple of examples from the last few weeks, email responses to
<In a word or two, how do people waste time in the gym and how might they keep their exercise
On time wasting:
Too many people spend their valuable gym time going through the motions as if that was
enough. They stand apart from exercise like it was a thing and not the wonderful movement of
their body. They touch exercise, poke at it and nudge it with a stick from a safe and comfortable
distance. Fine. Reservation at first is understandable -- caution, unknowing, fear -- but this must
be replaced by courage and active control in spite of one's personality if one is to aspire. Training
is an aggressive act toward physical and personal peace. Thoughtful intensity should be applied
to gain the attention of the body and mind, and thus realize physical and internal fulfillment.
What I'm saying is let's get to work if we seriously want to get the job done. Eliminate
distraction: less talking, reading and TV, less daydreaming, yawning and moaning on the gym
floor. Keep your eye on the goal, your focus on the exercise and your hopes high. Take charge
and, as it is wise, push hard during your committed training time. It's much more fun and
On routine freshness:
The trainee should give himself credit for creativity and allow himself room to roam curiously.
An exercise routine, to be effective, needs to be performed consistently over time and a regular
effort must be made to increase the muscle overload from workout to workout. Change of routine
is welcome every four to six weeks or so, but change too often can be sloppy -- undisciplined
and ineffective. To avoid shoddy training and assure muscle-building overload while maintaining
workout freshness, the fitness seeker should reserve routine for 75 percent of the workout and
allow 25 percent for freestyle training; what he would like to do, feel he needs to do or what he
wants to practice, perfect or experiment with. This freedom lightens the load, adds “you” to your
training and teaches you better than any personal trainer can. Exercising to be strong includes
gaining mastery and confidence.
Training freshness depends a great deal upon attitude. Hopefulness, inspiration and personal
encouragement -- this stuff works -- are primers in establishing enthusiasm for our workouts. We
can not imitate ourselves or others day after day and expect continuous high spirited training.
Involvement in each exercise needs to be practiced. Focus on the muscle and its work. Get lost in
the training pace, the exercise groove, the pump and burn -- the muscles immediate response to
exercise overload. These dynamics s individually and together are exciting in time if one
approaches training with them in mind.
Supersetting, the technique whereby we perform one exercise and go immediately on to a second
exercise that complements the first, is effective in both endurance and muscle building, and in
capturing a trainee's attention.
Standing barbell curls supersetted with dips
Bench press supersetted with wide-grip pulldowns
Dumbbell inclines with stiff-arm pullovers
Front press and side-arm laterals
<I’m interested in any motivating thoughts and specific suggestions you might have for readers
who want to make improvements in their health and fitness but might seem a bit overwhelmed or
intimidated about how or where to start?>
To successfully improve our wellbeing we must understand and embrace the following concept:
Our health and fitness is our life in our cupped hands before us. It is the most precious yet
neglected treasure we possess, and attending it is simple and should be eagerly pursued.
What needs to be done is summed up in one weighty guideline: Exercise and eat right regularly.
There you have in five words the best prescription for a long, happy and productive life. Start
today taking small steps to restore your health and strength.
Eating right, a list of steps to choose from:
Make the commitment to press toward your fitness goal in one or more ways each and every day.
Take your time and apply no pressure. Add this ‘n that, here ‘n there until a life-giving habit is
formed. When we try too hard we set ourselves up for disappointment and early defeat. Try and
Begin by sweeping your refrigerator and cupboards clean of the foods you know are wrong: soda
pop and chips and candy and cake. They are bad for you. This is a major and painless move --
out of sight, out of mind. Eliminating.
Make fewer trips to the fast-food joints and eat less when you’re there -- half the chips, half the
pop, half the goop. Weaning.
Sugar kills, protein gives life. As you decrease your intake of empty foods (foods high in sugar
offering no nutritional value), increase your consumption of protein-rich foods: meat, fish,
poultry, milk products, some nuts and legumes. Exchanging.
Make it a plan to eat in a more sensible, orderly manner: smaller meals more frequently
throughout the day, and begin with a small protein-high breakfast. Arranging.
Avoid random caffeine and sugar-high snacks. Replace them with mini-meals of yogurt, cottage
cheese and fruit or an MRB (meal replacement bar). Replacing.
Add living food to your menu. Plenty of fresh salad and steamed vegetables and ample amounts
of fruit daily should be eaten for vitamin, mineral, enzyme value and roughage. Adding.
Add a high-quality daily vitamin and mineral formula to your diet to assure adequate system-
enhancing nutrients. Supplementing.
Your health and fitness reflect who you are and play a decisive role in where you're going. It’s
your responsibility to exercise daily to prepare your body and mind for the ordinary yet
demanding routine of daily living. Fail to exercise and we age and weaken sooner and more
About exercise, keep these thoughts in mind:
While assuring yourself sufficient rest and recuperation, stay busy and physically productive.
Housework, yard work, recreational play and job activity represent a form of exercise and add a
kick to our fitness level. Be ye not lazy.
You might seriously consider limiting TV, internet and video-game time. These stand between
us and strong, lean, healthy and productive bodies and minds and souls.
Exercise regularly. If you don’t already participate, start with average walking and in time go to
fast walking; eventually walk up hills and stairs and throw in some lengths of jogging. If and
when you’re ready and suspect it is wise, replace the walking with jogging totally. Try walking
with a weighted backpack on alternate days and increase the weight and distance a little at a time
over days, weeks and months. This is a lifetime discipline; there is no rush and it can’t be rushed.
Who needs the anxiety?
Walking is not enough. You need resistance exercise to build bone density and strong muscles
and muscle tone. You’ll look good and stave off damage from disease, falls, bad guys and heavy
Freehand exercises can work well if you have the discipline and fortitude to practice them
regularly: these include pushups, chin-ups, dips between parallel bars or the backs of chairs, deep
knee bends, sit-ups (crunches), leg raises and push-aways from a wall.
The best form of resistance exercise is weight lifting. It is safe and fun and the most direct and
effective method for developing muscle, gaining strength and establishing total fitness.
Exercising with weights can be done at home with some space, a bench, a barbell and a pair of
dumbbells. This is the choice of numerous amateur and professional athletes. It works.
Join a gym and exercise with all the equipment at your disposal and an energetic atmosphere
where you can learn the appropriate movements. Shop around for the features that suit you.
Within reason, don’t shop to save dollars, but to gain a gym that you like, that you’ll gladly
attend to do the fun and hard work necessary.
Corner a family friend who’s cool and knows his or her metal and ask for some hands-on
training help. No? Hire a personal trainer with some miles on him or her for three basic training
sessions. Check in once every six weeks for an update. The rest should be up to you.
Push that iron and you’ll gain more out-of-the-ordinary benefits than you’ll believe existed. Sure,
muscles and strength you hoped for, but discipline, humility, self-assurance, perseverance,
courage, patience -- who expected those precious qualities? Wait. There’s more: you’ll reduce
stress, detoxify the body, build character, make friends, rid yourself of the guilt of
procrastination and the shame of being a physical wreck. Your horizons broaden as your energy
rises to the sky and your strength rivals that of a burly dock worker. Last year you couldn’t push
the lawn mower; this year you’re going cross-country skiing.
Now, as it works out -- in the translation -- one author mentioned that Dave Dapper, former
physical culturist, accents discipline in exercise. The other claimed that former muscleman
Draper said, “You’re never too old to start exercising.”
Deep thoughts, and prolific, too. The authors captured the essence of my stirring words. I am so
impressed with my broad influence and cogency.
Dirk Dripster signing off and saying, “Don’t fall out of your aircraft, Bomber. As I recall, the last
ten feet are a bummer.”
Postscript: The book will be out by the middle of February.
2 - Laree here, taking over with Draper News...
Jumping off on Dave's postscript with an enormous YAHOO, we're shipping Dick's manuscript
tomorrow in order to meet our deadline -- drum roll, please -- West Coast Bodybuilding Scene
debuts at John Balik's Ironman FitExpo in Pasadena, California, on February 21st. Dick Tyler
will be there to sign books and visit with his friends old and new; Dave promises to be on hand
to help him correctly spell names. If you're based in Southern California or have been dreaming
of a weekend south of the snow front, why don't you join us to help Dick celebrate his new book
Ironman Pro details are here:
FitExpo seminar, expo and hotel information is here:
3 - IronOnline Bash News
New York City, September 24, 25, 26, 2004 -- Keep this weekend open so you can join us in
Manhattan for a cheerful gathering. Stay tuned for more details as they're cast.
What's she talking about? Look here:
4 - What's New at davedraper.com
Lyle McDonald, the guy who wrote The Ketogenic Diet, has just released his new work, The
Ultimate Diet 2.0. I'm only about a quarter of the way through it, but can already tell you it will
clear up the mystery for those of you who don't understand why your favorite diet isn't working
anymore. Once we get to a certain bodyfat level things get real different -- most of us know this
already through sad experience -- and in this short book Lyle explains why and goes on to tell us
what to do next... $24.95 for the printed version or $19.95 for the e-book. If you have a
reasonably fast printer, go for the e-book. Other than the glue binding, there's no difference.
Here are the recent updates:
Dave's last article, pre-trip entitled A View of Things to Come, followed by the next issue, New
York New Year News.
Gearing up for a New Year's effort to stop smoking? Here's Dave's harsh look to get you going,
and here's the rest of the "IOL Stop Smoking" archive to give you some help in your efforts. Go
All of this new stuff can be found at the "What's New" link.
5 - Trailing thoughts...
What a kick it's been the past few days, sitting in my loft office secretly listening to Dave on the
phone with his old pals. I know this took some psyching up on his part (he's practiced at that,
though, isn't he? psyching up for effort is something he trains for after all) -- there's apprehension
in the approach to the telephone and the list of numbers connected to people not seen in 20 or 30
years. Will he remember me? Does he look on those Golden Era years with the same affection as
I'm here to tell you the answers were yes and yes. I get a lot of my grins vicariously enjoying
Dave's friendships; these long-lost friends brought grins and chuckles and belly laughs from
Dave and I'm grinning at this moment with the memory. Name your favorite Golden Era
champion and Dave talked with him recently. What a hoot it's been up here in the loft!
The FedEx is addressed and ready to go. I'll do a final quickscan of the proof in the morning and
we're… publishing. The book pre-ordering system will be set up in a couple of weeks, but I'd
much rather watch Dick and Dave sharing a laugh with you. If you can make the trip to John's
Ironman show and expo, you'll be sharing in Dick's publication party -- and you'll be giving me
just one more thing to grin about.
The laugh lines deepen,
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(c) 2004 Dave Draper