Re: Weightlifting -- General Discussions

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Date Posted: 05:03:10 08/18/05 Thu
Author: Adriana
Subject: Re: Weightlifting
In reply to: ernie and the weight team 's message, "Re: Weightlifting" on 15:35:12 08/14/05 Sun

>>>now matthew on a more serious note, i
>>>have weightlifted too. although i can't lift very
>>>much, i can lift about 100 pounds with a spotter. i
>>>don't know to much about the squat or deadlift, i am
>>>good at doing the curls, pushups and jumping jacks. i
>>>am considering joining a gym. i eat to much fastfood
>>>and drink way to much cola. if i eat better i will be
>>>able to lift more on the bench press and get
>stronger.
>>>bert
>>
>>I do suggest reducing the fast food and cola, but
>>that's not the most important part of it. The mort
>>important thing is HARD WORK. Anyhow, here's my
>>workout. I usually take 1-4 days in between each
>>workout.
>>
>>Workout 1: Generally requires 3-4 days of rest
>>afterwards
>>
>>One handed deadlift with giant dumbbell (1 rep)
>>Single push press overhead with heavy dumbbell (1 rep)
>>Dumbbell curls (2 sets)
>>Dumbbell military presses (overhead presses) (2 sets)
>>Dumbbell hammer curls (1 set)
>>Dumbbell rows (1 set)
>>Tricep curls (like a curl but you lift it from your
>>shoulder to a 90 degree angle overhead for reps) (1
>>set)
>>Concentration curls (1 set)
>>One dumbbell front raises (1 set)
>>Dumbbell front extensions from shoulder (1 set)
>>Rotator cuff exercises (dumbbell is held out to the
>>side straight out then lifted overhead for reps) (1
>>set)
>>Wrist curls (2 sets)
>>Half curl held at extension for 10 count (1 rep)
>>
>>Workout 2: Generally requires 2-3 days of rest
>>afterwards
>>
>>Bench press (3 sets, last set being your heavy set)
>>Leg press (1 set)
>>Squats (2 sets, last set being your heavy set)
>>One handed barbell snatch overhead (1 rep)
>>
>>Workout 3: Generally requires 1-2 days of rest
>>afterwards
>>
>>Deadlift (2 sets, the second one being a single or
>>double rep heavy set)
>>Power cleans (1 set)
>>Front lat pulldowns (2 sets, first light, second
>heavy)
>>
>>Workout 4: Generally requires 2-4 days of rest
>>afterwards
>>
>>One handed deadlift with giant dumbbell (1 rep)
>>Single push press overhead with heavy dumbbell (1 rep)
>>Barbell curls (2 sets)
>>Barbell military presses (overhead presses) (2 sets)
>>Barbell upright rows (1 set)
>>Barbell bent over rows (1 set)
>>Tricep curls (like a curl but you lift it from your
>>shoulder to a 90 degree angle overhead for reps) (1
>>set)
>>Concentration curls (1 set)
>>One dumbbell front raises (1 set)
>>Dumbbell front extensions from shoulder (1 set)
>>Rotator cuff exercises (dumbbell is held out to the
>>side straight out then lifted overhead for reps) (1
>>set)
>>Wrist curls (2 sets)
>>Half curl held at extension for 10 count (1 rep)
>>
>>Workout 5: Generally requires 2-3 days of rest
>>afterwards
>>
>>Bench press (3 sets, last set being your heavy set)
>>Squats (3 sets, last set being your heavy set)
>>One handed barbell snatch overhead (1 rep)
>>
>>Workout 6: Generally requires 1-3 days of rest
>>afterwards
>>
>>Deadlift (2 sets, the second one being a single or
>>double rep heavy set)
>>Power cleans (1 set)
>>Front lat pulldowns (2 sets, first light, second to
>>failure)
>>
>>Then I repeat from workout 1. Workouts 4-6 are similar
>>to workouts 1-3. Although the bench press is a good
>>lift, it's useless if you don't have a good deadlift
>>or squat poundage, because you need both your arms and
>>legs to use the strength in real life. Best
>>application for the bench press in real life is
>>pushing a car.
>>
>>How to execute the lifts that I have mentioned
>>
>>Curls: Lift a weight from the ground and move it in
>>front of you in a semi-circle motion.
>>Military presses: Lift the weight to your shoulders
>>and push it overhead
>>Push press: Like above but with a tiny bit of cheating
>>using the legs to propel it up
>>Hammer curls: Similar to curls but held sideways, less
>>poundage is generally employed.
>>Bench press: Unrack the weight and lower it to your
>>chest and push upwards.
>>Deadlift: Squat down and grab the weight, and stand
>>up, using your legs to lift it, not your back, and
>>your hands to hold onto the weight.
>>Squat: Get underneath the weight, stand up, step
>>forward a few steps and squat down as low as is
>>comfortable, then stand back up.
>>Front lat pulldown: Pull down on the bar overhead and
>>lower it as low as you can.
>>Barbell snatch with one hand: Grab the barbell in the
>>center, and lift overhead in one, quick, explosive
>>movement
>>Power clean: Take a barbell, and lift it to the
>>shoulders in one movement, shrugging as hard as you
>>can at waist level, and squatting down a bit so that
>>the weight has to do less travelling and more weight
>>can be employed.
>>Upright rows: Using a barbell, snap the weight up to
>>shoulder level
>>Concentration curl: Sit down on a bench or chair, hold
>>the weight at the side of your leg and curl it to the
>>other shoulder
>>Bent over rows: Grab the weight, bend over without
>>arching your back, lift the weight up as high as you
>>can, and repeat.
>>
>>Things to do in between workouts
>>
>>Backarms (also known as dips): Place your hands on the
>>edge of a bench or some other type of ledge, dip your
>>body down as low as you can go, then push back up. Do
>>at least two sets of at least 20.
>>Pushups
>>Situps
>>No-weight squats
>>Hand grippers (I reccomend Captain of Crush brand,
>>sold online at rel=nofollow target=_blank >>href="http://www.ironmind.com">Ironmind, but a
>>sporting goods store gripper might work, too, if you
>>have a weak grip that needs training)
>>One finger deadlifts: Grab a weight with your middle
>>finger and stand up.
>>You can also do the single rep push press between
>>workouts
>>Use your strength gains from working out to learn how
>>to apply them to the real worl Lets get with the
>real sports like throwing the football, tumbling,
>crosscountry and pullups for good health and strengh.
>drink lots of milk and eat steaks for protein.
>mountain climbing builds the legs and carry cement
>bags on your back up a hill. this will make you as
>strong as any weightlifter ever thought about being.

Carry cement bags?! You mean bags of cement mix, right? I'd be lucky if i could do half of what you said, and that's replacing the cement mix bag with a 25 lb bag of animal food or peat moss.

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