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 Post subject: Need New weight training program
PostPosted: Sun Sep 04, 2005 9:40 pm 
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Elephant
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Joined: Wed Dec 31, 1969 7:00 pm
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Location: Norfolk, VA
After a few months without weight training because of a back injury I am looking to start again with light weights. My back isnt really better, but the doctor says theres nothing to do but deal with it. The only program I am familiar with is the body for life one so I am looking for some suggestions of a weight training regimen. I'm not aiming for bulk, just functional strength and calorie burning. Any help would be great! thanks.

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 Post subject:
PostPosted: Sun Sep 04, 2005 10:25 pm 
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Elephant

Joined: Wed Dec 31, 1969 7:00 pm
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Bench Press
Barbell Curl
Tricep Cable Extension
Crunches
Lat Pulldown
Leg Press
Seated Calf Raise
Leg Curl

All exercises should be done at 10 to 12 repetitions, except for abs, which you can do at 20 to 25 repetitions. 1-2 Sets for all.

Seeing that you have some back problems, I'd ask your doctor if you are able to lift weights (because you didn't mention if you gave you the green light or not). Also ask him if theres any exercises that you should avoid doing.'


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PostPosted: Wed Sep 07, 2005 12:26 pm 
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Elephant
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Location: Norfolk, VA
Thanks koll. You rock. :D

Ya, i should prolly talk to my doctor before i start anything. He's just such a jerk...haha. I've been doing yoga and want to take up swimming, and i think i might look into doing some pilates as well so I can build muscle without weights.

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If I can't dance, I don't want any part of your revolution - Emma Goldman

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donate to bike and build in my name ashley berkman!!!!!

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 Post subject:
PostPosted: Wed Sep 07, 2005 2:59 pm 
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Elephant
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Joined: Thu Jun 23, 2005 3:39 pm
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Location: Edinburgh, Scotland
i would add shoulder press to that list.

overhead pressing is great for day to day uses. maybe also the tricep extention is unnecessary isolation, especially if you are benching/and or shoulder pressing. you get big and toned enough arms from just doing that.

good luck with it ash - can you squat at all?

jonathan

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 Post subject:
PostPosted: Thu Sep 08, 2005 2:53 am 
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Elephant

Joined: Wed Dec 31, 1969 7:00 pm
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jonathan wrote:
i would add shoulder press to that list.

overhead pressing is great for day to day uses. maybe also the tricep extention is unnecessary isolation, especially if you are benching/and or shoulder pressing. you get big and toned enough arms from just doing that.

good luck with it ash - can you squat at all?

jonathan


Forgot about the Shoulders, did a quick rundown, thanks.

As for the tricep, it's good enough. If anything, the bench places more stress on the shoulders (depending on how you hold it), so it's not a big deal.


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 Post subject:
PostPosted: Sun Sep 11, 2005 6:28 pm 
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Elephant
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Location: Norfolk, VA
Hey guys thanks again for the advice. :D I really appreciate it.

Jon, i think i might try out some light squatting. I think it is basically up to my discretion and if something hurts I just wont do it anymore.

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If I can't dance, I don't want any part of your revolution - Emma Goldman

http://www.bikeandbuild.org/donate
donate to bike and build in my name ashley berkman!!!!!

Listen to my music...
http://www.myspace.com/selfdestructionishabitforming


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