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#1
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Weights for the apartment dweller + Tai Chi results
Yesterday I restarted my weightlifting exercise component. I noticed
though, that in breaking up with my ex, I lost a set of weights & bench (they were her birthday present). So, I have two ten pound dummies, but have decided this is not really going to work. Though I got a good burn from most of the exercises, I need more for curls and presses and less for dumbell twists. I also might need a bench, but I might just replace the incline curl with something else for the biceps. Current routine includes Squat French Press Incline Curl Concentration Curl Pushups Two Hand Curl Skull Crushers Dumbbell Circles (this is an amazing motion that works the wrists, forearms, biceps, triceps and brachialis) Reverse Curl Wrist Curl Inverted Wrist Curl Sit Ups Calf Raise I got this routine (and modified it slightly with skull crushers in for a Triceps stretch, which I could never get to feel like I was doing anything, even with a 20 lb dumbbell, which is a lot more than was recommended). I got this workout from the Bruce Lee Library's "The Art of Expressing the Human Body". This was a workout that Bruce Lee did when he first started lifting seriously, and he reportedly saw tremendous results in a month or two. When I did LC the first time, I had eventually moved to this routine, because it was all things I could do in my home environment, and I saw great results (particularly in my arms) very quickly. So, my problem is that I am looking for some weights to do this routine with that will not break the bank but also not be crappy. I was looking at something like the PowerBlocks (http://www.powerblock.com/frame.html), but am unsure of quality. Also, I wanted to report on my results in using Tai Chi as a workout replacement. While I love the concentration and relaxation I get from it, I do not really get an elevated heart rate (unless we count the time I wanted to kill the instructor in LA early in my time with the discipline, but I don't think that counts). I think I will continue it as something for Sunday Morning (to balance it as three days of lifting, three days of aerobic exercise, and one day of something for me). -Hollywood, Not sore, but feeling very pumped this morning (I worked out before going to bed last night). |
#2
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Could you give a short description of each of the steps in your routine
and how many reps you do? I like that it can be done at home. Thanks! |
#3
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Okay:
1- Squats (3 sets of 10). http://www.exrx.net/WeightExercises/...s/BBSquat.html I don't have a bar, so I hold my dummies up behind my head. I am currently heavy enough that doing the motion without weight may actually be providing enough resistance. 2- French Press (4 sets of 6) http://www.thepumpingstation.com/ french.html I modify this to a 4 step move, where I do a regular press (start with weights at chest and press it up) and then add the french press movement. I think I learned this in my gym in LA, but I prefer the compound movement to the regular FP. 3- Incline Curl (4 sets of 6) http://www.exrx.net/WeightExercises/...clineCurl.html I am not currently doing this, due to lack of a bench (I am currently lifting on a pair of ottomans, so am replacing with dumbbell flys. (http://www.exrx.net/WeightExercises/...nal/DBFly.html) This is not an ideal sub, but the routine is very heavy on the biceps already. 4- Concentration Curl (4 sets of 6) http://www.exrx.net/WeightExercises/...ationCurl.html This is my favorite curl, far and away. You can really feel your bicep working. If you do it at a gym, and have been lifting for a bit, it really makes the muscle pop out and looks good to the ladies. My ex loved it. My DW was too tired last night to look at it, but my definition is for crap atm. Gimme a couple of weeks and this will look great. 5- Pushups (3 sets of 10) http://www.stumptuous.com/pushup.html #4 is the one I do, but I have moved to #5. If you are just begining and not in good health, start easier. I also used to do #4 with some extra weight on my back, but like #5 better. 6- Two Hand Curl (3 sets of 8) http://www.exrx.net/WeightExercises/Biceps/BBCurl.html I do this with my dumbbells by holding them end to end. 7- Skull Crushers (3 sets of 8) http://en.mimi.hu/fitness/skull_crusher.html Someday, I will find a triceps exercise that I really like. Until then, there is this and the French Press and the DB Circle. 8- Dumbbell Circle (4 sets of 12) No site for this one. My book says, "The dumbbells are simulateously rotated in verticle circles in front of the body, with the wrists turned up at the bottom of the outward arc and turned down on the inner arc." I hope this is helpful. This works the entire arm really well, but looks a little goofy to anyone who hasn't done it. 9- Reverse Curl (4 sets of 6) http://www.exrx.net/WeightExercises/...verseCurl.html The thing that is reversed here is the grip on the bar or the dummies. It's amazing to me how different that makes the curl motion feel. 10- Wrist Curl (4 sets of 12) http://www.exrx.net/WeightExercises/...WristCurl.html 11- Reverse Wrist Curl (4 sets of 12) http://www.exrx.net/WeightExercises/...WristCurl.html 12- Sit ups (5 sets of 12) http://www.brianmac.demon.co.uk/situps.htm If you don't like these (I mean intense can't do, don't like) sub with crunches or something else for your abs. 13- Calf Raise (5 sets of 20) http://www.exrx.net/WeightExercises/...CalfRaise.html I do these on a stair or on my cost accounting book (1000+ pages). I find using a stair is a little challenging, especially when I'm starting or restarting, due to balance concerns. They had a machine for this at the gym, which I could do something like 90 lbs on and I didn't feel the workout I got from lifting 200+ lbs of me on the book or the stairs. Before B-school, I would use my Arden Complete works of Shakespeare, to give you an idea. Hope that helps Jake. |
#4
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JC Der Koenig wrote: What's wrong with the Walmart style plate dumbells? You can get up around 90 lbs on each one. My connection with reality and my wife is too tight. Have a big apartment, but a small workout room. The Powerblocks look cool and all, but they seem overly expensive. That's why I'm asking, because they are so expensive, but you can fit a whole set of dummies into about a square foot in a closet, with my mat, and the folding travel bench I'm gonna get. -Hollywood |
#5
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Max Hollywood Harris wrote:
:: So, my problem is that I am looking for some weights to do this :: routine with that will not break the bank but also not be crappy. I :: was looking at something like the PowerBlocks :: (http://www.powerblock.com/frame.html), but am unsure of quality. Those are good quality but the don't fit your parameters: they are expensive. |
#6
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Max Hollywood Harris wrote:
I also might need a bench, but I might just replace the incline curl with something else for the biceps. Something you might consider instead of a bench is a fitball. When I want to light workout at home I use a fit ball as a bench (DB presses/flys, French presses), to do push-ups with my feet elevated, high volume squats/lunges (with the ball against my back) and of course all sorts of ab work. Its a different sort of change. All said, if you plan on working heavy but don't have the room for the right equipment, seriously consider a gym membership. -- Rudy - Remove the Z from my address to respond. "It is better to die on your feet than to live on your knees!" -Emiliano Zapata Check out the a.s.d.l-c FAQ at: http://www.grossweb.com/asdlc/faq.htm |
#7
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In article ,
"JC Der Koenig" wrote: FFS Don't knock a fitball. ;-) They are _fabulous_ for ab exercises! And I don't see any reason you could not sit on one of them and do basic dumbell bicep or concentration curls? Hell, you could use a chair for that! You could also center your back on the ball, feet flat on the floor, and do dumbell skull crushers for triceps. Fitballs are deflatable so take up less space than a bench... and there is little that you cannot do with dumbells to cover basic moves. One of the reasons I gave up on the whole "home gym" idea and re-joined the club was more convenient and there are no distractions there, and more equipment than I had space (or money) for! -- Om. "My mother never saw the irony in calling me a son-of-a-bitch." -Jack Nicholson |
#8
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In article ,
"JC Der Koenig" wrote: "OmManiPadmeOmelet" wrote in message ... In article , "JC Der Koenig" wrote: FFS Don't knock a fitball. ;-) No wonder you people have such a hard time making progress. Okay you twit! Have you EVER done situps on a fitball? That's the only thing that I personally use them for, but they have use as a weight bench as they force you to use other muscles to _balance_ on an unstable surface as you do the work! Please, do, check it out sometime. ;-) I get far more abdominal DOMS using a fitball for crunches than I do a flat bench! -- Om. "My mother never saw the irony in calling me a son-of-a-bitch." -Jack Nicholson |
#9
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I'm sure they'd rather play with their balls than with yours.
In , JC Der Koenig stated | | No wonder you people have such a hard time making progress. | | | You're too busy playing with your balls instead of taking care of | business. |
#10
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In article ,
"JC Der Koenig" wrote: "OmManiPadmeOmelet" wrote in message ... In article , "JC Der Koenig" wrote: "OmManiPadmeOmelet" wrote in message ... In article , "JC Der Koenig" wrote: FFS Don't knock a fitball. ;-) No wonder you people have such a hard time making progress. Have you EVER done situps on a fitball? No wonder you people have such a hard time making progress. You're too busy playing with your balls instead of taking care of business. ;-) That was funny! -- Om. "My mother never saw the irony in calling me a son-of-a-bitch." -Jack Nicholson |
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