Recommend books on working out especially lifing weights? - Tilted Forum Project Discussion Community

Jesus Pimp · 05-30-2005, 06:42 AM

Can anyone recommends any books? Preferably with easy to follow instruction and pictures.

McDuffie · 05-30-2005, 07:53 AM

Quote:

Originally Posted by Jesus Pimp

Can anyone recommends any books? Preferably with easy to follow instruction and pictures.

I hate to say this, but it depends on your goals. The best book I know of is my International Sports Sciences textbook, Fitness: The Complete Guide (8th Ed.), but it costs $595.00 (although right now, they are running a $100 off special right now).

If you are looking for an easy-to-follow guides, I would recommend going to Dr. Fred Hatfield's website and clicking on products, then e-books. He has very inexpensive e-books there. There is one called "Getting Started" that is very good.

Dr. Hatfield is the man who trained Evander Holyfield when he won the world heavyweight championship and he also trained 8 time Mr. Olympia Lee Haney as well as being the first man to squat over 1000 lbs in a drug-free powerlifting league.

st33lr4t · 05-30-2005, 08:18 AM

Quote:

Originally Posted by Jesus Pimp

Can anyone recommends any books? Preferably with easy to follow instruction and pictures.

www.bodybuilding.com has lots of articles, huge forum, and has lots of vids on how to perform certain lifts...what do you need to buy a book for when you all ready have the internet?

hossified · 05-30-2005, 08:53 AM

go here http://abcbodybuilding.com/exercise1.htm and it will show you pictures...explain what body part the excercise is for and how to complete one full rep.

stevie667 · 05-30-2005, 02:49 PM

Arnold Schwarzanegger's encyclopedia of bodybuilding is a great source of information regarding weightlifting. I've got one and i use it all the time when i want to look something up or get a bit of inspiration.

G5_Todd · 05-30-2005, 03:32 PM

Body for Life - by Bill Phillips

Blackthorn · 06-11-2005, 03:29 PM

Body for Life

The Body for Life is a great beginners guide to getting in shape and making life changes in nutrition. Check it out... and in 12 weeks come back and tell us how great you feel!

Here is a success story:

Quote:

Carolyn Culverhouse: A Desire to Change

After years of feeling trapped in losing a battle with her weight—and hitting over the 200-pound mark—Carolyn Culverhouse, a pediatric nurse from Wilmington, North Carolina, knew a change was needed. “I knew I desired to be healthy,” she says. “That desire burned inside me and motivated me to make all the changes necessary to succeed.”

She started by entering the Body-for-LIFE Challenge, a 12-week nutrition, training and supplementation program. But she didn’t stop there. After completing three consecutive Challenges, she became the 2001 Grand Champion (women age 51+). But that still wasn’t the end of it for Carolyn; she went on to complete two more Challenges.

“I stayed in the Challenges until my body was where I wanted it to be,” Carolyn says. “I wanted to see the muscles in my legs and wear a swimsuit; something I had not worn in eight years.”

In her quest to wear a size 8, Carolyn surpassed her expectations. She went from 41.5 percent body fat to 18 percent; 223 pounds to 137 pounds; and a size 20 to a size 4. “My confidence level is through the roof, and that smile in my after pictures says that without a word.”

The will to succeed

Once deciding to transform her body, Carolyn became ill. “My body swelled to the point where I couldn’t wear my size 20 clothing, and my blood pressure was 190/109.” Her doctor said she had a rare disease from earlier cases of bronchitis and pneumonia. Though shocked and frightened, Carolyn was determined to accomplish her fitness goals. “I changed from being scared to saying, ‘I’m going to be OK. I’m going to win the Challenge. I’m going to live,’” Carolyn says.

On a mission

The beginning of Carolyn’s training was a struggle—she was scared she would hurt herself and embarrassed to look at herself in the mirror. “I was a sweaty, red-faced, 223-pound woman in an extra large T-shirt that wouldn’t fit over my 51-inch hips.” Leaving puddles of sweat on the floor, Carolyn thought she should apologize to everyone at the gym. Then one day she realized, “I was on a mission—sorry everyone, you’ll just have to get over the view or turn your heads—I’m going to do this with all I have.”

Taking control

At first, Carolyn did not give up any food, but on her free day she binged on junk food; food she craved all week. “One day I did a calorie count on my free day of 8,000!,” she admits. “It took me two to three days to recover from days like that.” The momentary enjoyment was not worth the suffering, and Carolyn knew enough was enough. “I began to eat more protein and vegetables, drank a gallon of water a day, and I limited my salt intake. Now I enjoy my free day, but I don’t live for it.” She also started taking protein bars, nutrition shakes and food on her nutrition plan to work, the movies and friend’s homes. Carolyn kept telling herself that eating healthy and working out was like climbing a mountain, “the closer I get to the peak, the harder it is. Give up now, and I’ll miss the panoramic view from the top. The top is the thrill you can’t know until you get there.”

To motivate herself through each workout, Carolyn relied on positive self-talk. “When I would do my cardio I would visualize climbing a mountain and reaching the peak, or running in marathon and winning,” Carolyn says. “I always told myself I was having fun exercising.”

Rewards for life

Completing five Challenges successfully has brought many rewards to Carolyn. Before, she would get winded bringing groceries up two flights of stairs or running for the phone. She’s now bursting with more energy, and she’s stronger at work. “My attitude has become more positive, I continue to live a healthy lifestyle, I have more confidence, and I’m more outgoing.” Carolyn’s biggest reward was having her spirit of adventure return and having enough energy to act on it. “I’ve returned back to horseback riding, kayaking, biking and roller blading,” she says. “I have spent some time learning how to apply make-up, restyling my hair and shopping for new clothes. It’s like coming to life again only with a healthier body than before. My friends say I’m 51 going on 15.”

Carolyn’s workout schedule

Carolyn does upper body on Monday and Friday, and lower body on Wednesday and then rotates each week. She does reps of 12, 10, eight, six and 12. She then does one set of 12 reps of a different exercise for the same muscle group. Her cardio and ab days are on Tuesday, Thursday and Saturday.

Upper body
Dumbbell incline presses: 15, 20, 25, 30 and 25 pounds per hand
Dumbbell flyes: 25 pounds with a spotter

Assisted pull-ups: 140, 130, 120, 110 and 120 pounds
Wide-grip lat pulldowns: 75 pounds

Bent over front raises: 8, 10, 12, 15 and 12 pounds per hand
Lateral raises: 12 pounds per hand with assistance

Concentrated biceps curls: 15, 15, 20, 25 and 20 pounds per hand
Preacher curls: 20 pounds per hand with assistance

Cable extensions: 50, 55, 60, 65, 60 and 12 pound per hand
Lying triceps: 12 pound per hand

Lower body
Leg presses: 275, 295, 315, 335 and 315 pounds
Leg extensions: 105 pounds

Straight leg deadlifts: 30, 35, 40, 45, 40 and 20 pounds
Dumbbell lunges: 20 pounds each hand

Standing calf raises: 30, 35, 40, 45 and 50 pounds
Seated calf raises: 90 pounds

Cardio:
30 minutes of cardio on an elliptical cross-trainer, treadmill or she climb stairs

Abs:
Reps of 12, 10, eight, six and 12 for declined sit-ups, hanging knee raises, ball crunches and floor crunches

Carolyn’s nutrition plan

7:30 a.m. Breakfast
Egg-white omelet with fat-free cheese, tomato
1 teaspoon jelly on whole-wheat toast

10:00 a.m. Snack
Low-carb ready-to-drink shake
Raw carrots

12:30 p.m. Lunch
Low-fat cottage cheese
Fresh fruit
Salad with fat-free dressing

2:30 p.m. Snack
Low-carb ready-to-drink shake
1 tablespoon all-natural peanut butter on whole-wheat toast

4:30 p.m. Snack
Low-carb ready-to-drink shake

6:30 p.m. Dinner
Chicken or steak
Vegetable
Sweet potato

Blackthorn · 06-11-2005, 03:38 PM

Quote:

Kimberly Cantergiani: Taking Control

Kimberly Cantergiani, a single mother of six, had given up on living a healthy, rewarding life. But in just three months, she took back her strength, stamina and power and created a bright new future for her and her family.

“I didn’t believe that when you change your thinking everything falls into place,” says Kimberly Cantergiani, a 2001 Body-for-LIFE Grand Champion, speaking about the life she led before her complete transformation. Kimberly’s scattered life came together after she gave her body a makeover and overhauled her personal goals. “Everything changed when I took control of my body—control of me. I didn’t have control over the kids. I didn’t have control over my husband. The only thing I could work on was me, and there was so much work to do that it seemed impossible.”

At 34, Kimberly lives in a small town near the U.S./Mexico border with five of her six children, ranging in age from five to 18. Originally from California, Kimberly moved to Edinburgh, Texas, with her second husband. Under the overwhelming stress of raising a large family, her marriage to “a good man” was unhappily falling apart. Her teenage children were heading in the wrong direction and getting into trouble regularly. Her capacity to deal with them while tending to the younger children was diminishing because her undiagnosed hypothyroidism was going untreated. Kimberly says, “Everyone insisted that my physical problems were related to postpartum depression because I was overweight and too tired to deal with the kids. Finally, I had my blood tested and got the proper diagnosis.” Even though she’d taken a step in the right direction, her hypothyroid treatments could not solve the problems she had at home.

Throughout these personal ordeals, her weight steadily increased until her 5-feet 3-inch frame ballooned to a size 26. At 191 pounds, she was 37 percent body fat. To reduce her weight, she followed many of the popular starvation diets until she hit a plateau. Dieting alone became ineffective. Then, she discovered the Body-for-LIFE Challenge. When she officially began her first Challenge, she weighed 154 pounds and wore a size 14/16. “All I thought about in the beginning was losing fat. I simply wanted to be a size 8. I had this incorrect notion that if I looked good, I would be happy. What I learned was that to be successful, I needed to focus on the things that I could control, instead of what I couldn’t. So, I focused on my goals and aspirations. Looking good just ended up being icing on the cake.”

Kimberly needed to find a source of motivation to start exercising, so in a moment of inspiration, she turned to her past. She decided to organize a “Pound-A-Thon” to raise money for a local battered women’s shelter since she had been a victim of battering in her first marriage.
“I was trying to get to the heart of matters and this issue was close to home,” she says. She mailed letters to her friends, family and neighbors to pledge money for each pound she lost. The response to her campaign was positive and her successful fundraising effort bolstered her self-confidence. “One of the reasons I was so unhappy was because I didn’t know how to put myself first. Raising money for the shelter seemed like a good way to ease my feelings of selfishness.”

In 12 weeks, Kimberly’s body fat dropped from 30.3 percent to 16.4 percent, and her dress size dropped from 14/16 to 3/4. Within a few weeks, she started a second 12-week Challenge. After three months, she wore a size 0 and was 10.5 percent body fat. “I get bored easily, so I need to change my workout program significantly every 12 weeks. Every four weeks, I lower the scheduled weight for my workouts and increase the number of reps. One week of low weight, high reps seems to recharge me.”
Kimberly describes her twice-daily workouts as “luxurious.” After taking the kids to school, she heads to the gym for a cardio session done on an empty stomach. She fuels up during the day by eating small meals every two and a half hours, and then works out with weights in the early evening. “Waiting until the end of the day gives my muscles a chance to refuel properly.” In her new occupation as a personal trainer, Kimberly helps clients set goals and achieve new levels of fitness. “There is nothing quite like the feeling that comes from helping someone catch a true vision of themselves, to realize their goals and experience a positive life transformation.”

She manages both her household and her clients by sticking to her schedule and preparing herself in advance. “I keep water in the car and carry pre-made protein drinks. I also cook 10 pounds to 20 pounds of chicken breast at a time. When it’s cool, I cut it into 5-ounce portions and store them individually in the freezer. Then, one serving can be thawed and eaten at any time. Even though I’ve drastically changed my diet, there’s one thing that I refuse to give up—grinding my own wheat to make homemade bread. The kids and I really love the smell of the bread baking. It’s very comforting.”

“I never intended to change the kids’ diets because that would be a losing battle,” she says. Yet, Kimberly made some easy substitutions that no one noticed—olive oil instead of butter, and brown rice instead of white in stir-fries. “When the kids were small, they all wanted the same things to eat. Now, everybody wants something different. You can’t please everybody. After the first couple of weeks, changing my diet got easier because the younger kids wanted to eat whatever I was eating.”

As her attitude and sense of security improved, she found the strength to start tackling the bigger, more emotional issues in her life. In November, she filed for divorce. “For a long time, my husband and I were very unhappy. After I got my self-confidence back, I didn’t feel bad about being alone. I realized that I was teaching my kids that people have to settle. What I didn’t realize was that I was also teaching them to be unhappy. They had never seen me happy. The breakup was heartbreaking, but the sadness comes from not living up to pre-conceived ideals about what our lives should be about.” Kimberly’s life was, and always will be, about her children. “I went from being too physically and emotionally fatigued to accomplish anything, to having the energy to go outside and play with my kids. When we go to the beach, I run and swim with them; we dunk each other in the water. Now that I’m more active, I’m a much better mother, a better friend and a better person. And I’m very, very happy.”

Kimberly trains for three days and rests every fourth day. She performs the following exercises in sets of 10 to 12 reps.

Day one:

Morning workout: Cardio
Thirty minutes of high-intensity interval sprinting on the treadmill or three sessions of 10 minutes each on the bike, treadmill and stair machines.

Afternoon workout: Chest/Shoulders/Triceps
Dumbbell presses: Three sets at 25, 30 and 30 pounds per hand
Flat flyes: Three sets at 10, 15 and 15 pounds per hand
Cable crossovers: Three sets at 25, 30 and 30 pounds per hand
Side raises: Three sets at 10 pounds per hand
Front raises: Three sets at 10 pounds per hand
Dumbbell shoulder presses: Three sets at 10, 15 and 15 pounds per hand
Two-handed triceps press downs: Three sets at 50, 60 and 70 pounds
Triceps dips: Three sets of 10
Two-handed overhead extensions: Three sets at 20, 25 and 30 pounds

Day two: (no cardio)

Morning workout: Legs
Eight-minute warm-up on the treadmill
Leg presses: Three sets at 160, 210 and 230 pounds
Smith machine squats: Three sets at 50, 70 and 90 pounds
Dead lifts: Three sets at 20, 30 and 40 pounds
Single-leg hamstring curls: Three sets per leg at 20, 30 and 30 pounds
Abductor and adductor machines: Three sets of each at 70, 75 and 80 pounds
Seated calf raises: Three sets of 10 at 270 pounds

Day three:

Morning workout: Cardio
Forty minutes of brisk walking on the treadmill at a 6-percent incline.

Afternoon workout: Back/Biceps/Abdominals
Wide-grip pull-downs: Three sets at 40, 45 and 50 pounds
Close-grip pull-downs: Three sets at 40, 45 and 50 pounds
Serratus (straight arm press-down from shoulder height to thighs): 2 sets of 10 at 20 pounds
Low-back hyperextensions: One set of 10 with a 25-pound plate
Lying cable biceps: (Lying flat on the floor with a straight bar curling from thighs to shoulders) three sets at 40, 50 and 60 pounds
Hammer curls: Three sets at 10, 10 and 15 pounds per hand
Hanging abdominal knee raises: Three sets of 15
Obliques: (On the Hyperextension bench) three sets of 15
Lying leg raises: Three sets of 15

Day four: Rest!

Day five: Repeat the cycle starting at day one.

Kimberly’s Nutrition

A sample day of Kimberly’s nutrition and supplementation.
Before breakfast:
2 to 3 glasses of water

Breakfast:
6 to 8 egg whites
1.5 cups of oatmeal or cream of rice with stevia, cinnamon and no-calorie butter spray
2 glasses of water

Mid-morning:
A nutrition shake made with rice milk and added powered carbohydrate fuel
(for a total of 30 grams of protein and 25 grams of carbohydrates)
1 banana
2 glasses of water

Lunch:
1 chicken breast
1 cup of brown rice
1 serving of baby carrots
2 glasses of water

Mid-afternoon:
A nutrition shake made with rice milk and added carbohydrate fuel
1 serving of “juicy” fruit: tangelo, strawberries, kiwi or melon

Dinner:
1 serving lean steak or chicken
1 baked potato with salsa
2 glasses of water

Bedtime: (if hungry)
A nutrition bar

Blackthorn · 06-11-2005, 03:45 PM

Quote:

David Plew: Better Than Average

David Plew was frustrated. He felt as if he was going in circles, unable to make sound decisions and steer his life in the right direction. Even worse, he was in the worst physical condition he had ever been in. He knew that something somewhere had to change.

David wasn’t sure where to turn for help. He knew he would need better fitness and health advice than what he had been getting. “I was frustrated being like the other 95 percent of the population, getting my information from those who didn’t know anything,” David says. “Where I was at that time in my life stemmed from decisions I made in the past, which were often made with feelings I didn’t know how to control. I think the word ‘mediocrity’ best describes the state I was in.”

It wasn’t long before David found what he had been looking for. He discovered the Body-for-LIFE Challenge (a 12-week training, nutrition and supplementation program) and immediately set out to change the course of his health and well-being. The program stressed the importance of goal-setting and planning, the two elements that David desired most.

Still, it wasn’t as if David could just flip a switch and undo all of the poor decisions and bad habits. It would take practice and perseverance—two things that David began to cultivate. “As I began the Challenge, I had to overcome the hardship of making what I wanted to do into a habit,” says David. “It took me about 30 days of persistent effort to change my diet and exercise routine so I could put some of the goals I wanted to achieve in motion.”

Visualizing the prize

Whenever David found his confidence flagging or his body fatigued, he looked to a picture of himself—well, some of it was him. He pasted a picture of his head to a picture of the body of a bodybuilding champion in order to visualize what he could look liked if he applied himself fully to his personal Challenge. “By visualizing my head on the body of a bodybuilding champion, it helped me to overcome the excuses I had been giving myself,” says David. “Seeing what I could be lessened the amount of pain it took to reach my goal. I kept the prize—my body transformation—bigger than the obstacles I had to overcome.

During the course of David’s Challenge, he began to commit himself to setting a series of short-term goals for himself in order to maintain perspective on his overall goal. He charted his progress every week, and as the plates on the barbell accumulated, so did David’s confidence. “To keep focused on my fitness goals, I checked my results in weekly intervals. I began carrying a goal card around with me which I read regularly and updated often,” David says. “I began to see noticeable results around week four or five. It was also around this time that other people started to notice the changes in me as well.”

David’s family rallied to his cause, and cheered him on as his daily nutrition plan changed along with his physique. “I began to cook a lot more chicken and would hear the comment from my wife, ‘You’re eating chicken again?’. It wasn’t long before my wife realized I was finally serious about accomplishing my goal and she supported me throughout the rest of my Challenge,” says David.

A desire fulfilled

Within a short time, the 12-week Challenge came to an end, and David looked and felt better than ever before. He sent his Challenge contest packet in to Body-for-LIFE, and looked forward to a new life—full of newfound physical and emotional health. Many weeks went by, and David continued to set goals for himself and achieved them every time. Then, while he was at work one day, David got the surprise of his life.

“I can remember the day that Body-for-LIFE called me,” says David. “They reached me at a job site when she asked me to sum up my Challenge with one word. As I stood there, only one word came to my mind—desire. At that moment she put me on the speakerphone; I could hear several people in the background clapping and cheering form me. It was then that Kerri told me I was the 2002 Body-for-LIFE Grand Champion in the Men’s 26- to 32-year-old category.”

That was the best news David could have heard. The process of the Challenge had given David his life back, and his Challenge victory only inspired him further. “I realized then that with desire, a decision and persistent effort I can do a lot more than I ever believed I could,” David says, “I am more determined to achieve greater things in life than the average, and I feel a sense of duty to help others achieve their goals—whatever they may be.”

A source of inspiration

It’s not just the new body that David loves the most. He feels he has gained back a part of himself that had been lost, and more importantly, he has inspired others to do the same. “Several months before I knew I won the Challenge, many of those around me had come to believe in themselves through seeing my belief in myself,” says David. “Many of my friends have become inspired to take the Challenge for themselves and successfully complete it. I know from experience, that first you have to decide to start—finishing is just part of the beginning.”

David’s Before and After Stats
Lost 25 pounds of body fat
Gained 18 pounds of lean muscle
Waist size decreased from 35” to 31”
Body fat percentage: 4 to 5 percent (at its lowest)

David’s tips for staying on track:

Set short and long-term goals
Keep a goal card with you at all times
Review your goals on a weekly basis
Get family and friends involved with your fitness goals
Take a “before” picture of yourself—use it as positive motivation

David’s workout plan

Day 1: Upper body—Chest and triceps

Incline dumbbell presses
Cable flyes
Incline Smith machine presses
Weighted dips
Seated military presses
Triceps pulldowns

Day 2: Upper body: Back and biceps

Seated rows
Lat pulldowns
Bent-over rows
Chainsaws
Shrugs
Iron crosses

Day 3: Cardio

Skip rope or run stairs

Day 4: Lower body—Legs and abs

Legs
Hack squats
Good mornings
Leg extensions
Lunges
Hamstring curls
Standing calf raises

Abs
Bicycles on bench
Decline medicine ball sit-ups
Oblique crunches
Ab flexor machine

Day 5: Same routine as Day 1

Day 6: Cardio

Stairs, bike or skip rope

Day 7: Rest

David’s nutrition plan

Pre-workout meal: 8 a.m.
12 to 16 ounces water
Multivitamin
CLA
Fruit

Meal 1: 10 a.m.
Nutrition shake
HMB

Meal 2: 11 a.m.
6 scrambled egg whites
1 serving of oatmeal with raisins

Meal 3: 1 p.m.
1 can tuna
1 egg white made in 2 patties (cooked in skillet)
½ cup cottage cheese

Meal 4: 3 p.m.
Nutrition shake
Half of an apple
CLA

Meal 5: 6 p.m.
Chicken breast
Steamed rice and broccoli

Meal 6: 9 p.m.
Nutrition shake

Blackthorn · 06-11-2005, 03:55 PM

You don't have to compete in the 12 week challenge. You don't have to have a goal that says you want to look like a body builder. You should have a goal to get your arse off the couch and get busy. Get your butt moving and keep your pie hole away from the Krispy Kremes.

More before and after motivation...you can be this successful.

Bill Yeager

Quote:

“At 19 years old I was married with a child, working full time and going to college full time,” Bill says. “This created some stress! I took the easy way out and began to eat until I was full. I was using food as a sedative. I was gaining more and more weight.” One weekend Bill cleaned out his garage and found the Body-of-Work videotape in a box. “I stopped and it starred me dead in the eye like it was giving me a message. So I immediately stopped what I was doing and popped it in the VCR. By the end of that tape I was so sure that if they could do it so could I. They were normal people too. This Challenge was now the key to my ultimate success.” Bill purchased the Body-for-Life book, accepted the Challenge in 2001, lost 25 pounds in 12 weeks and became a Champion. “I had won! I was absolutely ecstatic! I started running around yelling and screaming looking for my wife and son. That was the best day of my life,” Bill says. Bill currently owns a personal training facility. “My facility is based totally on the BFL principles and continues to prove to me that these methods will work if they are followed correctly. I love getting up in the morning to help people achieve success and make a living from it too. My transformation started with the inspirational success stories from that video. From those emotions I was able to be in control naturally.”

George Nolly - (yes...he's 59)

Quote:

Pilot George Nolly’s life was on auto-pilot. He wasn’t taking a hands-on approach to his health, weight or diet. One day he looked at himself and realized how much his travel-packed schedule had taken a toll on his weight. He needed to gain control, but didn’t know how.

Fifty-nine-year-old Nolly heard about the Body-for-LIFE Program through a friend and vowed to take control of his spiraling weight gain. After 12 weeks, he had lost 24 pounds of fat and gained 15 pounds of lean muscle.

“My biggest achievement is regaining my passion,” George says. “I have exponentially improved the way I look and feel.”

Four years later, George is in excellent shape and is helping others by producing videos and writing magazine articles that offer tips on living a healthy lifestyle while traveling.

opentocomments · 07-21-2005, 05:41 PM

I can tell you my work out plan really quick,
Day One
Core - Bench Press - Squats
Auxilaries - Focuse on chest

Day two
Core - Cleans and Push Press
Auxilaries - Focus on kneck and back

Day Three
Non-lifting day run and work on abs

Day Four
Cores - Bench Press and Squats
Auxilaries - Focus on Legs

Day Five
Core - Cleans and Push press
Auxilaries - Focus on Shoulders

05-30-2005, 06:42 AM	#1 (permalink)
Jesus Pimp The Original JizzSmacka	Recommend books on working out especially lifing weights? Can anyone recommends any books? Preferably with easy to follow instruction and pictures. __________________ Never date anyone who doesn't make your dick hard.

05-30-2005, 02:49 PM	#5 (permalink)
stevie667 Too Awesome for Aardvarks Location: Angloland	Arnold Schwarzanegger's encyclopedia of bodybuilding is a great source of information regarding weightlifting. I've got one and i use it all the time when i want to look something up or get a bit of inspiration. __________________ Office hours have changed. Please call during office hours for more information.

05-30-2005, 03:32 PM	#6 (permalink)
G5_Todd Junkie Location: Reichstag	Body for Life - by Bill Phillips __________________ "....and when you men get home and face an anti-war protester, look him in the eyes and shake his hand. Then, wink at his girlfriend, because she knows she's dating a pussy." -General Franks

07-21-2005, 05:41 PM	#11 (permalink)
opentocomments Psycho Location: St. Louis	I can tell you my work out plan really quick, Day One Core - Bench Press - Squats Auxilaries - Focuse on chest Day two Core - Cleans and Push Press Auxilaries - Focus on kneck and back Day Three Non-lifting day run and work on abs Day Four Cores - Bench Press and Squats Auxilaries - Focus on Legs Day Five Core - Cleans and Push press Auxilaries - Focus on Shoulders __________________ How do we know that the sky is not green and we are all color-blind?

05-30-2005, 08:53 AM	#4 (permalink)
hossified face f$cker Location: canada	go here http://abcbodybuilding.com/exercise1.htm and it will show you pictures...explain what body part the excercise is for and how to complete one full rep.