Getting back into lifting after 7+ years. Need help.

<[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I used to really bang the weights up until the age of 23. I was a
powerlifter and I lifted for the highest single rep.

After not lifting for about 7 years, I'd like to get back into it. My
goals are to add strength and muscle to my body. I don't care to be
ripped because I'm not losing beer from my diet. I also don't care to
squat 400+ and bench 300+ like my golden years (not bad numbers for a
170 pounder).

Today, I'm about 5'11" and I weigh around 190. I play softball
competitively, so I don't want to do anything to decrease my level of
play. I don't mind weighing 190, I just want my upper body to stick
out further than my stomach, know what I mean?

I don't want to work out my lower body much, because my legs have the
tendency to get massive when I do that. I'm just going to run around
and jog the neighborhood to keep my legs toned. After 7 years of not
lifting, my legs still do have definition to them which suprises me.

I'm looking for a basic routine for my upper body. Something 3 days a
week and about 45 minutes or so a workout.

Thanks for any help.

Quite easy
squats or dealift
leg curl or leg ext

alternate these

bench press 2 sets 6 reps
row same
overhead press same
chin same
barbell curl 1 set 6
dip one set 6
plank, work to extend time
side bridge
rear bridge
captains chair
bicycle maneuver

Do this at least 3x per week, try for every other day, getting you 7 in 14
days instead of 6.

run like you planned
don't lose the beer, just don't be silly and over do it. Don't do Buzzin'
brunchin'.

When you get to the point where you can't routinely add weight in good form
to the routine above, change up your rep scheme and start over.

[email hidden] wrote in news:1113231761.038435.179500
@l41g2000cwc.googlegroups.com:

Quoted message said:

I used to really bang the weights up until the age of 23. I was a
powerlifter and I lifted for the highest single rep.

After not lifting for about 7 years, I'd like to get back into it. My
goals are to add strength and muscle to my body. I don't care to be
ripped because I'm not losing beer from my diet. I also don't care to
squat 400+ and bench 300+ like my golden years (not bad numbers for a
170 pounder).

Today, I'm about 5'11" and I weigh around 190. I play softball
competitively, so I don't want to do anything to decrease my level of
play. I don't mind weighing 190, I just want my upper body to stick
out further than my stomach, know what I mean?

I don't want to work out my lower body much, because my legs have the
tendency to get massive when I do that. I'm just going to run around
and jog the neighborhood to keep my legs toned. After 7 years of not
lifting, my legs still do have definition to them which suprises me.

I'm looking for a basic routine for my upper body. Something 3 days a
week and about 45 minutes or so a workout.

Thanks for any help.

Check out www.stumptuous.com/weights for some straightforward routines.

Think in terms of pull down (or pullup), push up (OHD press), push away
(bench), pull towards (row). Do direct work for bi's and tri's if you want
but you don't have to for your goals.

Don't forget the core--abs, back.

Have fun--good for your goals--power [censored], power clean, OHD squat, DB
swing, windmills.

Hugh

--
Experience keeps a dear school, but fools will attend no other.

Quoted message said:

I used to really bang the weights up until the age of 23. I was a
powerlifter and I lifted for the highest single rep.

After not lifting for about 7 years, I'd like to get back into it. My
goals are to add strength and muscle to my body. I don't care to be
ripped because I'm not losing beer from my diet. I also don't care to
squat 400+ and bench 300+ like my golden years (not bad numbers for a
170 pounder).

Today, I'm about 5'11" and I weigh around 190. I play softball
competitively, so I don't want to do anything to decrease my level of
play. I don't mind weighing 190, I just want my upper body to stick
out further than my stomach, know what I mean?

I don't want to work out my lower body much, because my legs have the
tendency to get massive when I do that. I'm just going to run around
and jog the neighborhood to keep my legs toned. After 7 years of not
lifting, my legs still do have definition to them which suprises me.

I'm looking for a basic routine for my upper body. Something 3 days a
week and about 45 minutes or so a workout.

Bench 2x8-12
Chin/Lat Pulldown 2x8-12
Military Press/Dumbbell Overhead Press 2x8-12
Barbell Row 2x8-12
Shrug 2x8-12
Some foofoo Triceps movement 1-3 sets
Some foofoo Biceps movement 1-3 sets

--
Scott Johnson / scottjohnson at kc dot rr dot com

Quoted message said:

I used to really bang the weights up until the age of 23. I was a
powerlifter and I lifted for the highest single rep.

After not lifting for about 7 years, I'd like to get back into it. My
goals are to add strength and muscle to my body. I don't care to be
ripped because I'm not losing beer from my diet. I also don't care to
squat 400+ and bench 300+ like my golden years (not bad numbers for a
170 pounder).

Today, I'm about 5'11" and I weigh around 190. I play softball
competitively, so I don't want to do anything to decrease my level of
play. I don't mind weighing 190, I just want my upper body to stick
out further than my stomach, know what I mean?

I don't want to work out my lower body much, because my legs have the
tendency to get massive when I do that. I'm just going to run around
and jog the neighborhood to keep my legs toned. After 7 years of not
lifting, my legs still do have definition to them which suprises me.

I'm looking for a basic routine for my upper body. Something 3 days a
week and about 45 minutes or so a workout.

Thanks for any help.

Your first twelve weeks do one exercise per muscle group. You first
have to strengthen your body before you can do anything specialized. It
took you seven years to get out of shape, it is going to take time to
get back into shape.

Remember the following five things:

1 Resistance exercises
2 Aerobics
3 Stretching
4 Nutrition
5 Rest

These are the five key factors to good physical and mental health.

Good luck !!

Bugsy said:

Quoted message said:

I used to really bang the weights up until the age of 23. I was a
powerlifter and I lifted for the highest single rep.

After not lifting for about 7 years, I'd like to get back into it. My
goals are to add strength and muscle to my body. I don't care to be
ripped because I'm not losing beer from my diet. I also don't care to
squat 400+ and bench 300+ like my golden years (not bad numbers for a
170 pounder).

Today, I'm about 5'11" and I weigh around 190. I play softball
competitively, so I don't want to do anything to decrease my level of
play. I don't mind weighing 190, I just want my upper body to stick
out further than my stomach, know what I mean?

I don't want to work out my lower body much, because my legs have the
tendency to get massive when I do that. I'm just going to run around
and jog the neighborhood to keep my legs toned. After 7 years of not
lifting, my legs still do have definition to them which suprises me.

I'm looking for a basic routine for my upper body. Something 3 days a
week and about 45 minutes or so a workout.

Thanks for any help.

Your first twelve weeks do one exercise per muscle group. You first
have to strengthen your body before you can do anything specialized.

You're kidding, right?

The Queen of Cans and Jars said:

Bugsy said:

Quoted message said:

I used to really bang the weights up
until the age of 23. I was a powerlifter
and I lifted for the highest single rep.

After not lifting for about 7 years,
I'd like to get back into it.

[snip]

Welcome back. Get a fitness book or hire a personal trainer or simply
go back to what you were doing seven years ago. Starting out light and
working into it, of course. It's like riding a bike, pal.

Quoted message said:

Quoted message said:

Your first twelve weeks do one exercise
per muscle group. You first have to strengthen
your body before you can do anything specialized.

You're kidding, right?

Now there's an in-depth rebuttal if ever there wuz one.

--
Curt
http://curtjames.com/

On 11 Apr 2005 17:38:02 -0700, "Curt James" <[email hidden]>
wrote in misc.fitness.weights:

Quoted message said:

The Queen of Cans and Jars said:

Bugsy said:

[email hidden] wrote:
> I used to really bang the weights up
> until the age of 23. I was a powerlifter
> and I lifted for the highest single rep.
>
> After not lifting for about 7 years,
> I'd like to get back into it.

[snip]

Welcome back. Get a fitness book or hire a personal trainer or simply
go back to what you were doing seven years ago. Starting out light and
working into it, of course. It's like riding a bike, pal.

Quoted message said:

Quoted message said:

Your first twelve weeks do one exercise
per muscle group. You first have to strengthen
your body before you can do anything specialized.

You're kidding, right?

Now there's an in-depth rebuttal if ever there wuz one.

It was perfectly obvious.

John Hanson said:

Curt James said:

The Queen of Cans and Jars said:

You're kidding, right?

Now there's an in-depth rebuttal if ever there wuz one.

It was perfectly obvious.

MFW Jeopardy...

A: John Hanson
Q: How do I bypass mica's Kill filter?

Thanks, pal.

--
Curt
http://curtjames.com/

John Hanson wrote:

re The Queen of Cans and Jars

Quoted message said:

I've never met her nor have I seen
pictures of her so she certainly
can't be considered my friend
or even an acquaintance.

Wonderful.

I guess it *was* perfectly obvious.

--
Curt
http://curtjames.com/

Curt James said:

John Hanson wrote:

re The Queen of Cans and Jars

Quoted message said:

I've never met her nor have I seen
pictures of her so she certainly
can't be considered my friend
or even an acquaintance.

Wonderful.

I guess it *was* perfectly obvious.

Less obvious is the reason you're obsessed with trolling her. Care to
explain?
--

JMW
http://www.rustyiron.net

On 11 Apr 2005 20:43:15 -0700, "Curt James" <[email hidden]>
wrote in misc.fitness.weights:

Quoted message said:

John Hanson wrote:

re The Queen of Cans and Jars

Quoted message said:

I've never met her nor have I seen
pictures of her so she certainly
can't be considered my friend
or even an acquaintance.

Wonderful.

I guess it *was* perfectly obvious.

Of course. There are over a dozen posters here with whom I have met,
though. All of them fine upstanding individuals...except for that
Blink character:-) Don't recall seeing any tattoos or piercings on
them either.

Speaking of the fine upstanding people I've met on MFW, I know Elzi,
Lyle and Keith have bailed and Watson hasn't been seen here much for a
while, but where is August? We should have a summer fishing trip to
northern Minnesota this summer.

On 11 Apr 2005 20:14:09 -0700, "Curt James" <[email hidden]>

Quoted message said:

John Hanson said:

Curt James said:

The Queen of Cans and Jars wrote:
> You're kidding, right?

Now there's an in-depth rebuttal if ever there wuz one.

It was perfectly obvious.

MFW Jeopardy...

A: John Hanson
Q: How do I bypass mica's Kill filter?

Thanks, pal.

Wow, you really are pathetic.

-----------
Proton Soup

"And all this peace has been deceiving,
I need some wind to get me sailing"

On Tue, 12 Apr 2005 00:22:16 GMT, [email hidden] (The Queen of

Cans and Jars) said:

Bugsy said:

Quoted message said:

I used to really bang the weights up until the age of 23. I was a
powerlifter and I lifted for the highest single rep.

After not lifting for about 7 years, I'd like to get back into it. My
goals are to add strength and muscle to my body. I don't care to be
ripped because I'm not losing beer from my diet. I also don't care to
squat 400+ and bench 300+ like my golden years (not bad numbers for a
170 pounder).

Today, I'm about 5'11" and I weigh around 190. I play softball
competitively, so I don't want to do anything to decrease my level of
play. I don't mind weighing 190, I just want my upper body to stick
out further than my stomach, know what I mean?

I don't want to work out my lower body much, because my legs have the
tendency to get massive when I do that. I'm just going to run around
and jog the neighborhood to keep my legs toned. After 7 years of not
lifting, my legs still do have definition to them which suprises me.

I'm looking for a basic routine for my upper body. Something 3 days a
week and about 45 minutes or so a workout.

Thanks for any help.

Your first twelve weeks do one exercise per muscle group. You first
have to strengthen your body before you can do anything specialized.

You're kidding, right?

Exactly. He left out regular colon irrigation. That's the most
important thing, flushing out all those toxins that have been building
up for the last 7 years.

-----------
Proton Soup

"And all this peace has been deceiving,
I need some wind to get me sailing"

JMW said:

Curt James said:

John Hanson wrote:

re The Queen of Cans and Jars

Quoted message said:

I've never met her nor have I seen
pictures of her so she certainly
can't be considered my friend
or even an acquaintance.

Wonderful.

I guess it *was* perfectly obvious.

Less obvious is the reason you're obsessed with trolling her. Care to
explain?

A wagging remonstrative finger about obsessive "trolling" John
WILLIAMS?!!

BAWAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA....... er.... etc ;o)

Proton Soup said:

On Tue, 12 Apr 2005 00:22:16 GMT, [email hidden] (The Queen of

Cans and Jars) said:

Bugsy said:

[email hidden] wrote:
> I used to really bang the weights up until the age of 23. I was a
> powerlifter and I lifted for the highest single rep.
>
> After not lifting for about 7 years, I'd like to get back into it. My
> goals are to add strength and muscle to my body. I don't care to be
> ripped because I'm not losing beer from my diet. I also don't care to
> squat 400+ and bench 300+ like my golden years (not bad numbers for a
> 170 pounder).
>
> Today, I'm about 5'11" and I weigh around 190. I play softball
> competitively, so I don't want to do anything to decrease my level of
> play. I don't mind weighing 190, I just want my upper body to stick
> out further than my stomach, know what I mean?
>
> I don't want to work out my lower body much, because my legs have the
> tendency to get massive when I do that. I'm just going to run around
> and jog the neighborhood to keep my legs toned. After 7 years of not
> lifting, my legs still do have definition to them which suprises me.
>
> I'm looking for a basic routine for my upper body. Something 3 days a
> week and about 45 minutes or so a workout.
>
> Thanks for any help.
>

Your first twelve weeks do one exercise per muscle group. You first
have to strengthen your body before you can do anything specialized.

You're kidding, right?

Exactly. He left out regular colon irrigation. That's the most
important thing, flushing out all those toxins that have been building
up for the last 7 years.

There's probably some kind of special dietary requirement, too. Like
eating six times your bodyweight in protein every other Thursday.

JMW said:

Less obvious is the reason you're obsessed

I wouldn't call it obsessed, but, hey.

Quoted message said:

with trolling her. Care to explain?

Sure.

http://groups-beta.google.com/group/misc.fitness.weights/browse_frm/thread/8f13c489e42e6a97/e2dc972ac26993b6#e2dc972ac26993b6

It comes down to a childish enough "She started it!"

--
Curt
http://curtjames.com/

On 13 Apr 2005 17:37:31 -0700, "Curt James" <[email hidden]>

Quoted message said:

JMW said:

Less obvious is the reason you're obsessed

I wouldn't call it obsessed, but, hey.

Quoted message said:

with trolling her. Care to explain?

Sure.

http://groups-beta.google.com/group/misc.fitness.weights/browse_frm/thread/8f13c489e42e6a97/e2dc972ac26993b6#e2dc972ac26993b6

It comes down to a childish enough "She started it!"

So she asked you to stop emailing her? That's pretty harsh.

-----------
Proton Soup

"And all this peace has been deceiving,
I need some wind to get me sailing"

Curt James said:

JMW said:

Less obvious is the reason you're obsessed
with trolling her. Care to explain?

Sure.

http://groups-beta.google.com/group/misc.fitness.weights/browse_frm/thread/8f13c489e42e6a97/e2dc972ac26993b6#e2dc972ac26993b6

It comes down to a childish enough "She started it!"

I had already seen that one. What was the problem before that?
--

JMW
http://www.rustyiron.net

Proton Soup said:

On 13 Apr 2005 17:37:31 -0700, "Curt James" <[email hidden]>

Quoted message said:

JMW said:

Less obvious is the reason you're obsessed

I wouldn't call it obsessed, but, hey.

Quoted message said:

with trolling her. Care to explain?

Sure.

It comes down to a childish enough "She started it!"

So she asked you to stop emailing her?

I didn't even do that. I just never responded to his offensive email.

Quoted message said:

That's pretty harsh.

I'm really quite the meanyhead.