Getting back to the Basics

The holidays are over, time to update this site again. I hit my goal of 196 lbs on July 25. Though I wasn't getting to the gym, I was running the local trails around here 2-3 times a week and keeping fit. That tapered off by late October when the weather turned bad.

I checked my weight at the rec center today, 207 lbs, a gain of 11 pounds over the past two months. Ate a lot of junk since Thanksgiving till Christmas. Still have a few seven-layer cookies left and then clean eating again. Will start working out at the rec center tomorrow and will get the weight back down. I am setting a goal of 185 pounds by the time we go on our cruise. Sandra seems interested in losing weight as well. If it is through her Peter Noone group, I will still encourage it.

I was looking over my original post from two years ago. I have come a long way since then. And there is no way I am going back to that!

links from CouldItBe

Courtesy of Element.....
http://texastodd.com/forums/showthread.php?s=&threadid=521

As posted by Element at http://texastodd.com/forums/

15 Secrets to a Bigger Bench:
http://t-mag.com/html/101bench.html

1 Day Arm Cure:
http://t-mag.com/html/30odac.html

Core Training:
http://www.bodyresults.com/S2coretraining.asp

Explosive Weight Training:
http://www.elitefitness.com/articledata/explosive.html
http://www-rohan.sdsu.edu/dept/coac...l21/kraemer.htm
http://www.t-mag.com/articles/192push.html
http://www.strengthcats.com/slowvsfast.htm

Keys to Progression, Steve nagle:
http://www.elitefts.com/documents/k...steve_nagle.htm

Olympic Lifting:
http://www.t-mag.com/nation_articles/228body.html
http://www.drsquat.com/index.cfm?ac...cle&articleID=8

Overcoming Plateaus:
http://www.deepsquatter.com/strength/archives/ls20.htm
http://www.deepsquatter.com/strength/archives/ls21.htm
http://www.deepsquatter.com/strength/archives/ls22.htm

Stay Tight, Lift Big:
http://www.elitefts.com/documents/stay_tight_chucks.htm

Time Under Tension:
http://www.ironmagazine.com/archive...der_Tension.htm
http://www.opalathletics.com/tips_0204.html
http://www.protraineronline.com/pas...ndertension.cfm
http://www.getfitnow.com/article_15.html

The Other Kind of Snatch:
http://www.t-mag.com/articles/181snatch2.html

The Eight Keys to Strength Development, Date Tate:
http://www.t-mag.com/nation_articles/264eight.jsp
http://www.t-mag.com/nation_articles/265eight.jsp
http://www.t-mag.com/nation_articles/266eight.jsp
http://www.t-mag.com/nation_articles/267eight.jsp

Basics:

Beginners Mistakes, Jim Wendler
http://www.elitefts.com/documents/b...stakes_jimw.htm
http://www.elitefts.com/documents/b..._part2_jimw.htm
http://www.elitefts.com/documents/b..._part3_jimw.htm

Creation of a T-Man
http://www.t-mag.com/articles/162tman.html

How Many Sets/Reps?
http://t-mag.com/html/97buff.html

How To Keep a Training Log
http://www.exrx.net/WeightTraining/Log.html

How To Split Your Routine:
http://www.mensfitness.com/mens/als...ing_splits.html

Improving your Grip
http://www.t-mag.com/articles/184grip.html
http://www.davedraper.com/grip-work.html

In the beginning, Bob Youngs
http://www.elitefts.com/documents/i...ing_by_BobY.htm

Learn to Squat, Dave Draper
http://www.davedraper.com/how-to-squat.html

Male Muscle Chart
http://www.exrx.net/Lists/ExList/Ar...l#anchor1910082

Overlooked Essentials
http://www.teenbodybuilding.com/john4.htm

Refresher Course, TC Luoma
http://www.t-mag.com/articles/191ref.html

Setting up the Program:
http://www.naturalstrength.com/weig...p?ArticleID=403
http://www.naturalstrength.com/weig...p?ArticleID=404

Six Keys To Successful Weight Training, Dave Draper
http://www.davedraper.com/keys-to-bodybuilding.html

Stretching:
http://www.netfit.co.uk/tech1.htm

Things We've Learned
http://www.t-mag.com/articles/192things.html

TO The Beginner:
http://www.elitefts.com/documents/tothebeginner.htm

Top 7 ways to F--- Up in the Gym, Ian King
http://t-mag.com/html/46seven.html

Workout Logging Programs
http://www.fatlosstips.com/downloads.html


Calculators:

Body Fat (Circumference Method)
http://he.net/~zone/prothd2.html

Calculate Calories Burned:
http://www.primusweb.com/fitnesspar...te/calculat.htm

Calorie/Nutrient Tracker
http://www.fitday.com

CKD Parameter Calculator
http://www.users.voicenet.com/~petr...ss/ckdcalc.html

Harris Benedict Basal Energy Expenditure (Calorie Counter)
http://www-users.med.cornell.edu/~s...alc/beecalc.htm

Massive Eating Calorie Calculator
http://www.johnberardi.com/updates/...scalculator.htm

Mens Health BMI Calculator
http://www.menshealth.com/weightloss2/BMI.shtml

One Rep max Calculator
http://www.exrx.net/Calculators/OneRepMax.html

Target Heart Rate Calculator
http://www.exrx.net/Calculators/TargetHeartRate.html

Workout Log Program
http://www.sover.net/~timw/wt/wt.htm

Diets:
Bulking:

Appetite for Construction:
http://www.t-mag.com/nation_articles/254app.jsp

Customizable Bulking Diet
http://www.abcbodybuilding.com/maga...ulking_diet.htm

Massive Eating, John Berardi
http://www.johnberardi.com/articles...asseating_1.htm

Skinny ******* Diet
http://www.t-mag.com/articles/176skin.html

Winter Bulking Diet
http://www.q.co.za/culture/00leisur...nterbulking.htm

Cutting:

Ketogenesis
http://www.gpnotebook.co.uk/cache/-160759750.htm
http://www.lowcarbdietsecrets.com/h...osissafely.html

Lean Eating, John Berardi
http://www.johnberardi.com/articles...eaneating_1.htm

Mens Health Belly Off Diet
http://www.mhmillion.com/US/no_gut_all_glory.shtml

Mens Health "Eat by the Clock"
http://www.menshealth.com/weightloss2/loss01.shtml

Mens Health Guide to Fat Loss
http://www.menshealth.com/weightloss2/loss02.shtml

Mens Health "Quit Smoking AND Lose Weight"
http://www.menshealth.com/weightloss2/kickashplan.shtml

Mens Health Peanut Butter Diet
http://www.menshealth.com/weightloss2/pbutterdiet.shtml

MRP Diet, Chris Shugart
http://www.t-mag.com/nation_articles/240mrp.jsp

Protein Power Diet
http://eatprotein.com/

T-Dawg Diet, TC Luoma and Chris Shugart
http://www.t-mag.com/html/body_83diet.html

T-Dawg Diet 2.0
http://www.t-mag.com/nation_articles/243tdawg2.html

Misc. Dieting:

Covering Your Nutritional Bases, John Berardi:
http://www.t-mag.com/nation_articles/269cov.jsp

The New Diet Manifesto
http://www.t-mag.com/nation_articles/271diet.jsp

Exercises:

Exercises Youve Never Tried:
http://www.t-mag.com/nation_articles/218alt.html
http://www.t-mag.com/nation_articles/220exer.html
http://www.t-mag.com/nation_articles/226exer.html
http://www.t-mag.com/nation_articles/233exer.jsp
http://www.t-mag.com/nation_articles/247exer.jsp
http://www.t-mag.com/nation_articles/254exer.jsp


Back (Back, Traps, Lats):

7 Best Upper Back Exercises
http://t-mag.com/html/85back.html

Barbell Pullover
http://www.exrx.net/WeightExercises...BBPullover.html

Bent Row
http://www.exrx.net/WeightExercises...entOverRow.html

Behind the Back Shrugs
http://abcbodybuilding.com/exercise...ebackshrugs.htm

Good Mornings
http://abcbodybuilding.com/excercise/goodmornings.htm

Hyper Extensions
http://abcbodybuilding.com/excercis...rextensions.htm

Lying Barbell Rows
http://abcbodybuilding.com/exercise...barbellrows.htm

Prone Dumbell Rows
http://abcbodybuilding.com/exercise...dumbellrows.htm

Pull Up
http://www.exrx.net/WeightExercises...i/AsPullup.html

Overhead Press Shrug
http://abcbodybuilding.com/exercise...dpressshrug.htm

Shrug
http://www.exrx.net/WeightExercises...er/BBShrug.html

Side to Side Chins
http://abcbodybuilding.com/exercise...tosidechins.htm

T Bar Rows
http://abcbodybuilding.com/t_bar.htm

Biceps:

21's
http://abcbodybuilding.com/excercise/21'scurls.htm

Animal Curls:
http://abcbodybuilding.com/exercise3/animalcurls.htm

Arm Blaster Curls:
http://abcbodybuilding.com/excercis...lastercurls.htm

Biceps Curl:
http://www.exrx.net/WeightExercises/Biceps/BBCurl.html

Dumbell Preacher Curls:
http://abcbodybuilding.com/exercise...eachercurls.htm

Hammer Curl:
http://www.netfit.co.uk/bic3.htm

Lying Hammer Curls:
http://abcbodybuilding.com/exercise...hammercurls.htm

Machine Curls:
http://abcbodybuilding.com/excercis...achinecurls.htm

Preacher Curl:
http://www.exrx.net/WeightExercises...eacherCurl.html

Reverse Curl:
http://abcbodybuilding.com/excercis...arebellcurl.htm

Reverse Grip Bicep Curl:
http://www.netfit.co.uk/bic6.htm

Standard Forehead Curl:
http://abcbodybuilding.com/exercise...oreheadcurl.htm

Chest:

Arnold Press
http://abcbodybuilding.com/exercise...dbenchpress.htm

Board Press
http://abcbodybuilding.com/exercise3/boardpress.htm

Decline Pushups
http://abcbodybuilding.com/exercise3/declinepushups.htm

Dips
http://abcbodybuilding.com/excercis...0bar%20dips.htm

Dumbbell Flies
http://abcbodybuilding.com/exercise...umbbellflys.htm
http://abcbodybuilding.com/excercise/dumbellflyspic.htm

Incline Pushups
http://abcbodybuilding.com/exercise3/inclinepushups.htm

Flat Bench Dumbbell Crossovers:
http://abcbodybuilding.com/exercise...lcrossovers.htm

Floor Flies:
http://abcbodybuilding.com/exercise3/floorflys.htm

Compound Lifts:

Dead Lifts:
http://www.weightsnet.com/Docs/deadlift.form.html

Power Clean:
http://www.wsu.edu/~strength/pwrclean.htm

Power Snatch:
http://www.wsu.edu/~strength/pwrsntch.htm

Forearms:

Barbell Wrist Curls
http://abcbodybuilding.com/excercis...lwristcurls.htm

Farmers Walk
http://abcbodybuilding.com/exercise3/farmerswalk.htm

Forearm Twist
http://abcbodybuilding.com/exercise3/forearmtwists.htm

Newspaper Roll Up
http://abcbodybuilding.com/exercise...paperrollup.htm

Reverse Forearm Curls
http://abcbodybuilding.com/exercise...umbellcurls.htm


Hamstrings:

8 Hamstring Exercises
http://www.t-mag.com/articles/165ham.html

Hamstrings From Hell, Coach John Davies:
http://www.t-mag.com/nation_articles/248ham.jsp

Good Morning:
http://www.exrx.net/WeightExercises...oodMorning.html

Glute Ham Raise:
http://www.exrx.net/WeightExercises...teHamRaise.html

Straight Leg Deadlift:
http://www.exrx.net/WeightExercises...egDeadlift.html

Shoulders:

Arnold Press
http://abcbodybuilding.com/exercise3/arnoldpress.htm

Barbell Front Raises
http://abcbodybuilding.com/exercise...frontraises.htm

Behind the Neck Presses
http://abcbodybuilding.com/excercis...k%20presses.htm

Clean and Press
http://abcbodybuilding.com/excercis...and%20press.htm

Cuban Rotation
http://abcbodybuilding.com/exercise3/cubanrotations.htm

L-Laterals
http://abcbodybuilding.com/exercise3/llaterals.htm

Military Press:
http://www.exrx.net/WeightExercises...itaryPress.html
http://abcbodybuilding.com/excercis...ary%20press.htm

Upright Row:
http://www.exrx.net/WeightExercises...UprightRow.html
http://abcbodybuilding.com/excercise/upright%20rows.htm

Quadriceps:

Full Squat:
http://www.exrx.net/WeightExercises...BFullSquat.html

Hack Squat:
http://www.exrx.net/WeightExercises...BHackSquat.html

Lunge:
http://www.exrx.net/WeightExercises...ps/BBLunge.html

Reverse Lunge:
http://www.exrx.net/WeightExercises...BRearLunge.html

Triceps:

10 Best Triceps Exercises
http://t-mag.com/html/body_61tris.html

Adam Extensions:
http://abcbodybuilding.com/exercise3/adamextensions.htm

California Press:
http://abcbodybuilding.com/exercise...forniapress.htm

Close Grip Bench Press:
http://www.exrx.net/WeightExercises...BenchPress.html
http://abcbodybuilding.com/exercise...pbenchpress.htm

Dips:
http://www.exrx.net/WeightExercises...s/WtTriDip.html

Decline Triceps Press:
http://abcbodybuilding.com/exercise...cepspresses.htm

Decline Dumbell Extensions:
http://abcbodybuilding.com/exercise...sextensions.htm

Dumbell Triceps Extension:
http://abcbodybuilding.com/excercis...llkickbacks.htm

Elbows Out Extensions:
http://abcbodybuilding.com/exercise...textensions.htm

French Presses:
http://abcbodybuilding.com/exercise3/frenchpresses.htm

Tricep Extension:
http://www.exrx.net/WeightExercises...s/BBTriExt.html


Frequently Discussed Topics:

Eating Before Bed
http://www.johnberardi.com/articles...ion/bedtime.htm

How Many Sets/Reps?
http://t-mag.com/html/97buff.html

How Often Should You Change Routines?
http://www.askmen.com/sports/bodybu...ybuilding8.html

Muscle Imbalance (One Side Dominant)
http://www.bodyresults.com/E2imbalance.asp

Will Weightlifting Stunt your growth?
http://www.efit.com/servlet/article/3392.html
http://www.exrx.net/Questions/ExerciseSafety.html
http://www.fitrex.com/ask_dan/ask_dan_question330.html


Further Reading:

HIIT:
Explaination:
http://www.wsu.edu/athletics/strength/hiit.htm
http://davedraper.com/hiit-cardio-training.html
http://www.musclemedia.com/training/hiit.asp

Over Training:

How to Tell if Youre Overtraining
http://www.thefactsaboutfitness.com...h/overtrain.htm

Keys to Successful Recovery
http://www.teenbodybuilding.com/proprecov.htm

More information about Over training
http://www.heartmonitors.com/overtraining.htm

Overtraining and Recuperation
http://www.bodybuilding.com/fun/phano21.htm

Several Doctors Opinions on Over Training
http://www.sover.net/~timw/overtr.htm

Sleep:

Effects of Sleep Loss
http://www.ambien.com/trouble5.asp

Effects of Sleep Loss on Brain and Behavior
http://serendip.brynmawr.edu/bb/neu...eb3/Ledoux.html

Health Benefits of Sleep
http://www.instantcomfort.com/why/Y...tcomfort%2Ecom&

Importance of Sleep
http://www.teenbodybuilding.com/nathan10.htm

Melatonin and Sleep
http://www.bodybuilding.com/store/mel.html

More Sleep Information
http://egeneralmedical.com/sleephealnec.html

Sleep and Muscle Growth
http://www.teenbodybuilding.com/brent3.htm

Sleeping Tips
http://www.teenbodybuilding.com/danial8.htm

Treating Insomnia
http://lala.essortment.com/insomniatreatme_rvmt.htm

Why Cant I Sleep?
http://www.teenbodybuilding.com/anthony8.htm

Training for Teens:

Youths Gone Wild
http://www.testosterone.net/html/body_68youth.html

Strength Training for Young Athletes
http://davedraper.com/youth-strength-training.html

Weight Training for Adolescents
http://davedraper.com/youth-training-2.html


Misc:

Cortisol and Catabolism
http://www.thinkmuscle.com/articles/jalali/cortisol.htm

Health Benefits of Laughter
http://humanresources.about.com/lib...y/aa122701a.htm

Increasing Lifts:

Bench Press:

http://www.naturalstrength.com/weig...p?ArticleID=808
http://www.elitefts.com/documents/Training-bp.htm
http://www.elitefts.com/documents/back_your_bench.htm
http://www.elitefts.com/documents/jm-article.htm
http://www.testosterone.net/articles/180press.html
http://www.testosterone.net/articles/158bench.html
http://www.deepsquatter.com/strength/archives/ls27.htm

Deadlift:

http://www.elitefts.com/documents/f...ift-secrets.htm
http://www.testosterone.net/articles/194dead.html
http://www.elitefts.com/documents/deadlift-training.htm
http://www.elitefts.com/documents/w...ft-training.htm

Squat:
http://www.testosterone.net/html/body_149squat.html
http://www.testosterone.net/html/body_120squat.html
http://www.elitefts.com/documents/s...epsquatting.htm
http://www.elitefts.com/documents/a...gsquatstyle.htm
http://www.elitefts.com/documents/box-squat.htm
http://www.deepsquatter.com/strength/archives/ls9.htm
http://www.deepsquatter.com/strength/archives/ls10.htm
http://www.deepsquatter.com/strength/archives/ls17.htm
http://www.deepsquatter.com/strength/archives/ls30.htm
http://www.deepsquatter.com/strength/archives/ls32.htm
http://www.deepsquatter.com/strength/archives/ls31.htm

Motivational:

Alligator Stew for the Soul, Chris Shugart
http://www.testosterone.net/html/body_104tc.html

Breaking a Plateau
http://www.atkinscenter.com/control...sp?controlID=12

Losing Weight Lowers Cancer Risk
http://cbshealthwatch.medscape.com/...warticle/405187

Merry Christmas, Bob
http://www.t-mag.com/nation_articles/240tc.jsp

SouthSide Gym, Billy Minnaugh
http://www.elitefts.com/documents/southsidegym.htm

Nutrition:

Carbohyrates:

Benefits of a Low Carb Diet:
http://wilstar.com/lowcarb/

Low Carb Cookbook
http://www.lowcarboutfitters.com/lauri2.html

Pros/Cons of Low Carb Diets
http://www.tnp.com/article.asp?ID=90

Study On High Fat Low Carb Diets
http://story.news.yahoo.com/news?tm...e_me/heart_diet
http://story.news.yahoo.com/news?tm...me/heart_diet_4

Fats:

Bad Fats / Good Fats:
http://www.gourmed.gr/mediterranean...show.asp?hid=29
http://www.ivillage.co.uk/dietandfi..._157990,00.html
http://www.drbackman.com/nutrition102.htm
http://www.spinalhealth.net/fats.html

Bad Fats Increase Risk of Blindness:
http://www.mercola.com/2001/oct/3/t...s_blindness.htm

Choosing Healthy Fats
http://www.simcoehealth.org/Communi...ealthy_fats.asp

Healthy Fats, By Brian Sanderoff (Also includes a list of Fat Deficient Symptoms)
http://www.illnessisoptional.com/articles/art-0004.htm

Increasing Your Healthy Fat Intake:
http://vanderbiltowc.wellsource.com...tent.asp?ID=559

Importance of Fat in your diet:
http://www.zoneperfect.com/Site/con...tail.asp?id=171

Glycemic Index:

Glycemic Index Explaination:
http://www.mendosa.com/gi.htm

Glycemic Index Listing:
http://www.mendosa.com/gilists.zip


Vitamins:

Vitamin Reference Guide
http://www.realtime.net/anr/vitamins.html

Water:

The Importance of Water in your diet
http://www.bodytrends.com/articles/..._loss/water.htm
http://watershed.net/water-importance.htm

Supplements:

Creatine:

Creatine Information Center
http://www.creatinemonohydrate.net/

Creatine Research
http://www.fsinutrition.com/studies/studies.html

Cycling Creatine
http://www.muscle101.com/cycling_creatine.html

Cycling Creatine II
http://www.muscletech-supplements.c...ine_cycling.htm

Facts about Creatine
http://www.creatinefacts.com/

Misc. information about Creatine
http://www.tfnutrition.com/morinabcreat.html

Post Workout:

Optimizing Post Work out Nutrition:
http://www.sover.net/~timw/postwo.htm

Workout Programs:

Beginner:

9 Week Basic Training, Dave Tate
http://www.elitefts.com/documents/9...ing-program.htm

Iron Manual
http://www.menshealth.com/newbody/index.shtml

Mens Health Cover Model Workout
http://www.menshealth.com/fitness2/owenworkout1.shtml

Bulking:

Accentuated Eccentric Training, Christian T.:
http://www.t-mag.com/nation_articles/273acc.jsp

Awesome Abs, Ian King
http://www.t-mag.com/articles/204abs.html

Bodybuilding.Com Quick Mass Routine
http://www.bodybuilding.com/fun/hitworkout.htm

Escalating Density Training (EDT)
http://www.t-mag.com/articles/196dens.html

EDT Arm Specialty Training
http://www.testosterone.net/articles/208edt.html

German Volume Training, Charles Poliquin
http://www.sover.net/~timw/gvt.htm

Hypertrophy Specific Training
http://www.thinkmuscle.com/articles/haycock/hst-01.htm

Limping, Ian King
http://www.t-mag.com/html/body_73pain.html

Limping Part II, Ian King
http://www.t-mag.com/html/body_82pain.html

Maximum Gains, Jean-Paul Francoeur
http://www.jeanpaul.com/maximum.html

Mens Health Ab's On Plan
http://www.menshealth.com/weightloss2/abs_belly.shtml

Mens Health Cover Model Workout
http://www.menshealth.com/fitness2/owenworkout1.shtml

Optimized Volume Training:
http://www.t-mag.com/nation_articles/257ovt.jsp

Renegade Training
http://www.t-mag.com/articles/166rene.html
http://www.t-mag.com/articles/226rene.html

Super Strength, Ian King
http://www.t-mag.com/html/body_91super.html

Super Strength Phase II
http://www.t-mag.com/html/body_93super.html

Training for Maximal Size, Joel Marion:
http://www.t-mag.com/nation_articles/267max.jsp

Cutting:

7 Days to Ultimate Leanness:
http://www.t-mag.com/nation_articles/266seven.jsp

Fat to Fire, John Davies
http://www.testosterone.net/articles/190fat.html

Heavy bag Workout
http://www.frankshamrock.org/story/2002/5/1/121153/5878

Intermediate Running Routine
http://www.marathontraining.com/marathon/m_mile.html

Jump Rope Workout
http://www.findarticles.com/m0NAH/n...1/article.jhtml

Meltdown Training
http://www.t-mag.com/articles/173melt.html

Meltdown Training 2
http://www.t-mag.com/nation_articles/205melt.html

Meltdown Training 3
http://www.t-mag.com/nation_articles/258melt.jsp

Mens Health Belly Off Plan
http://www.menshealth.com/weightloss2/belly_abs.shtml

Mens Health Cover Model Workout
http://www.menshealth.com/fitness2/owenworkout1.shtml

Turbulence training, Craig Ballantyne
http://www.cbathletics.com/issues/80.htm#2

Specialization programs:

Abs:

Ab Work for Power:
http://www.naturalstrength.com/weig...p?ArticleID=154

Complete Guide to Abs Training
http://www.naturalstrength.com/weig...p?ArticleID=806

Strong in the Middle:
http://www.naturalstrength.com/weig...p?ArticleID=142

Arms:

Great Guns:
http://www.t-mag.com/html/body_107guns.html
http://t-mag.com/html/110guns.html
http://t-mag.com/html/113guns.html
http://t-mag.com/html/116guns.html

Back:

Big Back Stack:
http://www.t-mag.com/nation_articles/248big.jsp

Calves:

Functionally Correct Calves
http://www.t-mag.com/nation_articles/268func.jsp

Traps:

The Power Look
http://www.t-mag.com/nation_articles/235pow2.html

Triceps:

Old School Triceps Training, Mike Robertson:
http://www.t-mag.com/nation_articles/264tri.jsp

Sports Specific Programs:

General Training for the High SChool Athlete:
http://www.elitefts.com/documents/T...ol-athletes.htm

Basketball (Position Specific):
http://www.sportspecific.com/public/110.cfm?sd=51

Death by Bodyweight:
http://www.t-mag.com/nation_articles/237death.jsp

Football
http://www.bign2football.com/
http://www.wsu.edu/athletics/strength
http://www.huskerpower.com

Keep Your Chin Up, Christian T.:
http://www.t-mag.com/nation_articles/260chin.jsp

Macguyver Workout; Christian Thibadeaux:
http://www.t-mag.com/nation_articles/275mac.jsp

Marathon Training Program
http://www.marathontraining.com/marathon/m_sch_2.html

Tennis
http://www.goodtime.net/lha/evlha150.htm

Training For Quickness, Craig Ballantyne
http://www.playyourgame.com/quickness.html

Vertical Leap Training:
http://www.geocities.com/loh90/AirAlertII.htm

Weightless Work-Out, Craig Ballantyne
http://www.cbathletics.com/issues/71.htm#3

Above list thanks to element....

A steady decline

A blustry March day, about 45 degress colder then Friday. Ran one mile on the track, and worked out on machines, for a total of 30 minute workout, short but effective. My bicep has been bothering me a little lately, and I need to make a doctor appointment. My weight is down to 204 lbs, a slow but steady decline in weight and four pounds from my goal of 40 pound weight loss to 196 lbs.

Updates from CoolRunning Log

Friday, January 23 sun Temp: 10 RUNNING (Fitness Center at 12:15 pm). 2 miles. Time: 23:00 (11:30/mile). Tempo run. Weight: 208 Shoes: New Balance 377 (64.8 miles) NOTES: Bitter cold this morning; wind chill of -15. Called school today. Had a good workout at the rec center. Ran two miles. Worked out on the weights, including some that worked my bicep. It is getting better. 

 Sunday, January 25 clouds Temp: 18 RUNNING (Fitness Center at 2:30 pm). 1 miles. Time: 11:00 (11:00/mile). Intervals. Weight: 209 Shoes: New Balance 377 (65.8 miles) NOTES: Continued cold. The gym was busy today. Ran for one mile and lower body exercises. 

 Wednesday, February 4 sun Temp: 28 RUNNING (Sippo Valley Trail at 12:00 pm). 2 miles. Time: 22:00 (11:00/mile). Intervals. Weight: 206 Shoes: New Balance 377 (67.8 miles) NOTES: Finally got outside to run today. The trail is finally clear (mostly) of snow and ice. It's the first time since before Christmas I was able to run outside. Ran two miles, a lot nicer then going around on the track at the fitness center. No workouts week of February 8-14 

 Monday, February 16 sun Temp: 30 RUNNING (Fitness Center at 12:00 pm). 1 miles. Time: 11:00 (11:00/mile). Intervals. Weight: 206 Shoes: New Balance 377 (68.8 miles) NOTES: Got back to the gym for a workout. Much needed. Ran one mile then worked the Nautlaus machines for a while. Tried the preacher curl for my bicep, and too much pain. Need to give it more time. 

Tuesday, February 17 No workouts. 

 Wednesday, February 18 No workouts. 

 Thursday, February 19 sun Temp: 46 RUNNING (Sippo Valley Trail at 12:00 pm). 2.25 miles. Time: 26:00 (11:33/mile). Intervals. Weight: 206 Shoes: New Balance 377 (71.0 miles) NOTES: Got back to the trail again today. Ran two miles, could have done more but I got to the point in the trail where it changed from pavement to limestone and the snow wasn't plowed. Sunny and 46 degrees. I was in my shorts and t-shirt and quite comfortable. At one point I passed a pond, there were four guys on the ice, bundled up, sitting on stools ice fishing. I enjoy fishing, but I can't see the thrill of sitting out in the cold with a string dipped in a hole waiting for a bite. I just wonder what their thoughts were seeing me run by with shorts and t-shirt? 

 Monday, February 23 clouds Temp: 40 RUNNING (Fitness Center at 12:00 pm). 1 miles. Time: 12:00 (12:00/mile). Intervals. Weight: 205 Shoes: New Balance 377 (72.0 miles) NOTES: Ran one mile on the track and worked out on a couple of machines. Unusually tired, no energy. My bicep has been bothering me more then usual lately, I will need to see a doctor soon about it. My weight was down to 205 lbs.

Gotta keep this blog up!

Haven't really posted in here much lately. Mostly because I have been experienting with other blog sites, like Live Journal and Radio blog.Want to see whats best. This is as good as the rest. Radio is better with the RSS news. but it hard to learn, and costs $40 after the first 30 day trial.

Went to the gym today and ran 1.5 miles. Worked out on a couple of machines, but with all the New Year people there, I couldn't do what I wanted. They will be gone in a couple of months.

The one problem I have with working with second shift, is when I get home, I want to eat. Anything. Wrong time for that, just before bed. Saturday at the gym I weighed 206 lbs. That makes my weight loss of 30 lbs now. Actually it was 208 today.

Jumpstart Your Life

52 ways to make this your best year ever
By: Steve Calechman (Mens Health

Sometimes a man isn't that far gone from an ideal state of being. He's already going to the gym. He has a decent job. And he appreciates the mate he was lucky enough to snag. The only sticking point is that he's stuck. There's a certain sameness to life, and if it's not already boring, boring's porch light can be seen.

It doesn't have to be that way, and in fact, this sterling fellow has the power to electrify his grid right now. Whether it's work, money, appearance, fitness, or, in a new topic for this magazine, sex, we've talked to a bunch of experts and acquired the jumper cables for the necessary shock to your system. Some are small sparks. Some are megawatt transformers. All of them can get you headed in a whole new direction, at a whole new velocity.
1. Let go of all the things you keep saying you're going to do.
The unwritten book, the unfinished chair, the dusty French-language tapes. If you can't devote 15 minutes a day, drop it, says Neil Fiore, Ph.D., author of The Now Habit: Overcoming Procrastination with Guilt-Free Play. You don't have time for everything. Use your time for things that you can commit to starting today. There. You're free.

2. The next time you're tooling around online, find an old friend and make contact.
"It has a wonderful way of connecting you to a part of yourself that you've forgotten," says Pat Love, Ed.D., a relationship consultant in Austin, Texas. An international study of visitors to the National Geographic Society Web site found that rather than undermining personal contact, e-mail increased contact between friends and relatives. The study also showed that distant friends who e-mail are more likely to talk on the phone.

3. Buy new underwear.
A man of your stature deserves better than stretched, faded drawers. Treat yourself to some high-quality Skivvies and find out how looking smart underneath your clothes makes you feel brainier all day. Invest in boxers or boxer briefs--in a Men's Health poll, women overwhelmingly preferred them to hard-to-pull-off (and thus never torn off) briefs, bikinis, and thongs.

4. Today at the gym, flip your training program.
Do what you normally do last--like your biceps and triceps--first. You'll have more strength, and when you get to the usual beginning--probably your chest--the complementary muscles will be exhausted, which will force your pecs to work harder, says Alwyn Cosgrove, C.S.C.S., a certified strength-and-conditioning specialist in Newhall, California.

5. This week at the office, arrive 45 minutes early and stay 15 minutes late.
Use the 45 to knock one big thing off your daily agenda, and the 15 to plan out tomorrow. It's 1 extra hour a day, 5 hours a week--and if you keep it up, nearly 1 extra month of work a year. You'll undergo your own productivity boost by tapping into your best morning energy, and end the day with a burst of organization. Workers are most productive in the early hours of the day, according to a survey of more than 1,000 wage slaves. Increase your a.m. effectiveness now and use the drive home to start planning how you'll spend the raise you get. For instance . . .

6. Plan vacations for the next 3 years.
If you're lacking inspiration, visit travelzoo.com; and under "Vacation Specials," click "Exotic & Fantasy." Sydney in '05. Bora Bora in '06. Albany in '07. A study by the State University of New York found that men who took a yearly vacation reduced their risk of dying of cardiovascular disease.

7. Change the channel.
It might literally change the way you think. A recent survey done by the University of Maryland found that people who got their news from just one source (in this case, Fox News) were more likely to have mistaken perceptions on key issues. (NPR listeners were best informed; just make sure you avoid pledge week.) Life is full of information channels; it pays to flip around. You can learn a lot from a new set of talking heads, even if they're the empty variety.

8. Start giving breakfast the attention it deserves.
A UC-Berkeley study found that those who skipped breakfast had a higher BMI and less energy throughout the day. The most kickass, efficient, yet compact breakfast: a whole-grain bagel with a slice of tomato and smoked salmon, says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh medical center. The bread provides carbs and fiber. The tomato packs lycopene for the prostate and--surprise--for bone health. And the salmon offers omega-3 fatty acids and protein.

9. Get together with seven buddies you haven't seen in a while.
Talk about your jobs, your girlfriends, commodities pricing, whatever. Yes, that's networking. It will also pull you out of a funk. Conversations with other people are motivating when you're in a slump. A UCLA study shows that having even one close friend extended people's lives. With seven, your beer-'n'-brat nights could go on pretty much forever.

10. Buy new glasses.
Women look at a man's eyes upon first meeting, and if the frames are out of date, you'll be history. A study at Purdue University shows that women are less likely to listen to what you have to say if they're distracted by what they see.

11. Update your resume.
Even if you're not looking for a job. You'll remember what you like and what you're missing, and it'll make you consider: Is this still the place for me, or is it time to move on? One study found that men who use this kind of "research therapy" have more confidence in their work and in future career decision making.

12. Get all that crap off your desk.
Most men are drowning in paper and good intentions. Create a tray for reading material and limit the quantity to whatever fits inside. If you haven't read it in a week, toss it. (Exception: original copies of the Declaration of Independence.) "No one will ever read as much information as they're interested in," says Julie Morgenstern, author of Organizing from the Inside Out. Then block off a realistic period of time each day to read, and stick to it.

13. Shut up about that business you dream of starting.
Instead, write a one-page description of why your idea will succeed, then read it to a bunch of people ages 15 to 85. If they get it, you got it. If not, stick to your day job, says Jeffrey Fox, author of How to Become CEO.

14. Hire an errand boy.
You have better things to do than pick up shirts at the cleaners. Find your guy at www.errandservicesportal.com.

15. Flirt more.
It could lead to a life-changing romance. At the very least, it'll make you feel better and motivate you to pursue what you want. A Harvard study found that looking at pretty women activates a pleasure center in the brain usually triggered only by food, drugs, and money.

16. Drive to work a different way.
You'll be off automatic pilot, which means you'll get new ideas for that deck you want to build. Finding new physical pathways uses different pathways in the brain, according to a U.K. study.

17. Change your scent.
"Women's sense of smell is more sensitive, so if you change, she'll pay more attention," says Lou Paget, a sex educator in Los Angeles and author of 365 Days of Sensational Sex. It could be a new soap or antiperspirant. Or change your cologne. (Or start wearing some.) Researchers at the Monell Chemical Senses Center found that women were more receptive to scent than men, probably because scent plays an important role in female reproduction.

18. Fix your wife dinner tonight.
Or do a load of laundry. Or wash the dishes. Do anything before she has to ask--it will pull your sex life out of a rut. It'll be one less chore for her, and she'll feel special and want to reciprocate. "Seduction is about paying attention, and foreplay starts at 8 a.m.," Paget says.

19. Fire up your relationship with your old man.
But not over a latte. Meet him at his place and time. And realize that the Big Talk may never happen, says Amy Bassell Crowe, Ph.D., a clinical psychologist in Menlo Park, California. As for what to do, focus on something that he gave you. If he taught you how to drive, rent a car from his era and pick him up. It takes more than one spin in a '57 Chevy to bond permanently, but just let him know there's room for him in your life.

20. When you get to work tomorrow, come up with 25 ideas in 10 minutes.
It's guaranteed to unstall your brain. Don't edit. Don't critique. Just make connections. "You only need one idea that works," says Michael J. Gelb, author of How to Think Like Leonardo da Vinci. Your brainstorming could result in a windfall in your workplace (and, eventually, your paycheck): A survey of more than 1,000 managers cites innovation and creativity as the most important qualities for corporate survival.

21. Give up TV for 2 weeks.
According to Nielsen Media Research, the average American watches 2 months of TV a year. Turning off the tube for 2 weeks could save you 56 hours--a lot of time in which to squeeze in the workouts you're too busy for, help your kids with their homework, or start a new project. It's also time you're less likely to spend snacking: British scientists found that men who watch less than 2 hours of TV a day have lower BMIs and blood pressure than their boxed-in counterparts. And with Becker canceled, what's the point?

22. This weekend, walk into a different religious service and stay for 15 minutes. You may be inspired. You may be turned off. But there's a good chance you'll question some beliefs. If you find one that sticks, you'll reap benefits well before you reach the pearly gates: Research at the University of Texas shows that churchgoers live an average of 7 years longer than their secular counterparts. A Penn State study revealed that religious dads are more involved in their kids' lives.

23. Try the "grinder."
It's a good way to test your fitness. Pick any type of cardio torture and grind it out for 12 minutes. Go as hard as possible once a week for a month, then measure your improvement. "This is not a fun workout," says Luke Richesson, a trainer at Athletes' Performance in Tempe, Arizona.

24. Make a list of what killed your relatives (include diabetes and high blood pressure, fatal or not). First, it will remind you that life doesn't last forever. Second, you'll get a handle on what's likely to kill you if you're not careful. If there's a family history, now is the time to be tested. A good guideline is to get checked 10 years before the age at which a first-degree relative (parent or sibling) first showed signs of the disease, says Richard S. Lang, M.D., head of the Cleveland Clinic's preventive-medicine section. Also be aware of the major ailments of second-degree relatives (uncles, aunts, cousins).

25. Send an e-mail to someone you're estranged from.
Getting in touch will short-circuit the anxiety and defuse the buildup of cortisol in your brain, which negatively impacts mental health, Love says. You don't have to make amends. Just say hi. Research also shows that heart-attack patients who forgive their trespassers reduce their odds of dying of heart disease.

26. Bring a tennis ball to the office.
Not to improve your backhand; to improve your brain. When reading documents, squeeze the ball in your right hand. This will stimulate the left side of your brain, the side that processes words, says Allen Bragdon, director of the Brainwaves Center in Bass River, Massachusetts, and author of Learn Faster and Remember More. If it's blueprints or instructions with diagrams, switch to your left hand. Stimulating the brain's right side helps with visualizing and spatial relationships.

27. Rearrange your furniture.
The human brain loves rewarding surprises. Not only will rearranging your furniture give you a new perspective (on your living room), but it will also trigger pleasure centers in the brain when you find the missing couch, leaving you happier, according to an Emory University study.

28. When you get home from work, immediately change into your workout clothes.Once they're on, they aren't coming off until they're good and sweaty. Double bonus: A Japanese study shows that if you exercise at night, you're less likely to be tired the next day. Also, University of Chicago research found that exercising at night causes greater increases in two hormones important for energy metabolism.

29. Contribute to the company newsletter.
An international survey by the Conference Board found that CEOs' main concerns for the next year (besides customer retention and cost reduction) will be developing quality leaders. When looking 5 years into the future, getting employees to buy into the company's values becomes a major goal. A well-crafted piece on the subject can show the boss--and the rest of the company--that you're corner-office material.

30. Have a manicure.
The message: You care about yourself. Message to the ladies: You'll care about her. Beyond first impressions, women overwhelmingly want their mates to clean up. In a poll done by National Family Opinion Research, 87 percent of women listed "well groomed" as a key attribute in a mate--compared with 30 percent who sought physical fitness.

31. Take your kids on a bike ride. You win: Intensify your workout by challenging your kids to mini races--from tree to mailbox. They win: A study by the American Dietetic Association shows that parents have the greatest potential to influence children to make good health choices. Lead by example.

32. Reread five books you read in college.
No, the Madden '94 instruction manual doesn't count. Challenging books help protect against future memory decline, according to a study done in New York City. Reading old texts might also reintroduce you to your revolutionary, visionary, college self and remind you of what you really wanted to be when you grew up.

33. Drive a go-kart.
Or do anything childlike that involves chasing. The deep reason: It goes back to playing peekaboo and tag. You get to disconnect and then reunite without having to explain yourself or apologize to anyone, says Larry Cohen, Ph.D., a psychologist in Brookline, Massachusetts, and author of Playful Parenting. The less-deep reason: It's loud. You get to scream. And it's butt-rockin' fun.

34. Go to the doctor.
Put this magazine down and go make an appointment. We'll wait. A study by the Commonwealth Fund found that one in four men hasn't seen a doctor in over a year. Have a prostate-cancer screening. Have a colorectal-cancer screening. Get checked for heart disease, testicular cancer, high blood pressure. Yes, it's uncomfortable. But so is telling your daughter you won't be around to dance at her wedding.

35. Change your preworkout snack.
And watch your muscles pop. Have a mix of carbs and protein: yogurt and a granola bar; trail mix; or a peanut-butter sandwich. A University of Texas study found that combos like these help stimulate muscle growth.

36. Change your postworkout snack.
And watch your muscles pop even more. A study published in the journal Medicine & Science in Sports & Exercise found that noshing on protein after you work out leads to increased muscle growth and quicker muscle repair, leaving you better able to take on your workout the next day.

37. Change the way you walk into a room.
Know as much as you can about who's in the room, and enter it appropriately and with purpose, says Tracy Penticuff, a senior consultant at The Professional Image in Atlanta. And then seal the connections. Shake hands, acknowledge each person, and hold eye contact long enough to know someone's eye color. You'll create connections and be remembered.

38. When you're waiting to cross the street, in line for coffee, or in a crowd waiting for the train, talk to somebody.
Even if you think you just want some peace and quiet, striking up a conversation will leave you feeling better. A study in the Journal of Personality and Social Psychology shows that acting extroverted--being talkative, adventurous, and assertive--has a positive effect on mood, even if you're not gregarious by nature.

39. Buy the most expensive pair of shoes you can afford.
It satisfies two universal laws. One: When the feet feel good, the body feels good. Two: Women check out shoes--and status. A shocking study in Evolution and Human Behavior revealed that women find men of a high socioeconomic status most attractive. Expensive shoes won't increase your net worth, but they'll buy time to make a good first impression before she figures it out.

40. Volunteer 2 hours a week.
Yeah, you'll be helping others, yada yada yada. More important: You'll meet people who aren't like you. According to research at the University of Toronto, making new contacts leads to a healthier, more successful life, thanks to exposure to new ideas and networks.

41. Throw yourself a freakin' bone.
To break a bad habit, you need positive motivation. Give yourself a little reward each day for moving off the couch and going to the gym, says Jim Claiborn, Ph.D., a psychologist in Manchester, New Hampshire, and author of The Habit Change Workbook. If you're battling weight, said reward should not involve a whole pizza, though. Instead, buy something cool in a smaller size, like a leather jacket. There's your goal, badass.

42. For 1 week, spend 30 minutes a day talking to customers.
"Employees who talk to customers always have an edge. It's bulletproof evidence if you're proposing changes that need to come," says Jeffrey Fox, author of How to Become CEO. Then be a customer: Buy your company's product or use the 800 number. That's more evidence. The Conference Board study found that CEOs listed customer retention as one of the most important keys to success. Don't lose any on your watch.

43. Go on a date with your wife.
But not just to the local sushi hut. Find a quiet place with a big view; it encourages a larger perspective, says Peter Pearson, Ph.D., director of the Couples Institute in Menlo Park, California. Discuss what you want to create together. It's like a brainstorming meeting with no bad ideas. The only off-limits question: How are you gonna do that? There'll come a time for critical or analytical thinking, but not during this conversation. After everything's come out, let it sit for a week or two, then revisit and see what's still exciting. Do this once a year and take notes. Look at it as goal setting for the relationship.

44. Take a 3-day weekend.
Research at Michigan State University showed that workers who could keep their professional and private lives separate were more successful in both areas. So sleep in, eat out, and act lackadaisical. And do absolutely nothing work-related for at least 72 hours, says Brian Tracy, author of Change Your Thinking, Change Your Life. No computer, no e-mail, no phone. Even 5 minutes of work brings stress. It's like leaving a car's interior light on--that little bulb drains the battery. Commit to relaxing and you'll be recharged when you return to work.

45. Yank your teenage son out of bed early and get him into the car before he has time to think.Go have breakfast or watch the sunrise--just get out of town so he can't play the resistant boy. While his outside may say he doesn't want to be around Dad, his inside really does, says Crowe. Ask him about his life. And don't try to empathize by saying, "I know what that's like." It'll make him feel as if his troubles are commonplace, and you may, in fact, not know what it's like for him at all. Share your experiences and let him make the connections.

46. Spend 15 minutes a day wasting your coworkers' time.
Talk about the ball game, ask about their kids, make plans for lunch. It may seem as if you're slacking, but in reality, you're becoming a better worker. Studies show that people with friends at work are better communicators (which is good for productivity, which is good for the boss, which is good for your career).

47. Get off the treadmill.
Take your workout outside and never suffer through another sleepless night. Research presented by the American College of Sports Medicine showed that outdoor exercise helps insomniacs sleep better, thanks in part to the antidepressant and sleep-promoting effects of natural sunlight. All the more important, then, to get out during the dark winter days.

48. Schedule guitar lessons.
It's a stress reliever, it's an Alzheimer's preventer, and it's a brain builder. Researchers in London found that learning to read and play music activates parts of the brain used in translating written cues into actions.

49. Play Zelda with your kids.
Not only will this augment bonding time and increase your cool points, but one study found that playing action video games improves your ability to pay attention to detail. As a result, you're more likely to notice the little details in life.

50. Work out at lunch.
If your coworkers and bosses know you're hitting the gym, your stock may rise as your waistline falls. A study at McMaster University found that people viewed those who exercise as hardworking, confident, brave, attractive, and more intelligent than nonexercisers, who were perceived as sicklier, weaker, and less sociable.

51. Learn to drive a stick.
Better still: Buy a new car to learn on. Best yet: Take your new toy for a spin after work and don't come home until you've had time to think about your day. Research in Germany found that at the end of the day, the right side of a man's brain is so busy rehashing events at work that it shuts down the left side--the one responsible for talking and listening to the wife and kids.

52. Climb up that ladder.
Climb back down. Climb up again, with your wife holding on firmly at the bottom, until you're no longer afraid to get to the top. Whatever your irrational fear, face it again and again until you're no longer afraid. A study funded by the National Institute of Mental Health found that when rats were repeatedly placed in a frightening situation with no negative effects, their brains overwrote the fear.

MJ-The Only Six Exercises You'll Ever Need

New workout for January. From Men's Journal, January issue.
The Only Six exercises you'll ever need.


Walk into any gym in america, and you'll see some strange stuff. You'll see guys who are 50 pounds overweight doing set after set of biceps curls, as if the ego-boosting effects of 17-inch biceps will somehow negate a 46-inch waist. Young guys lifting way too much weight with bad form, older guys lifting way too little weight on machines that require almost no attention to form, and everyone plodding along on treadmills and bikes with only the vaguest concept of why they're doing it. One of the oldest jokes in the gym is about the guy who'll circle the parking lot for 15 minutes to get the space closest to the front door, then go in and walk on the treadmill for a half hour.

The confusion is understandable. So many exercises, so many machines, so much conflicting advice. But we think strength training can be vastly simplified if you're willing to take a giant step back and ask yourself this question: Why do we have these muscles?

Nature doesn't care if you have ripped abs or big ol' honkin' biceps. Muscles have jobs, real jobs: They're attached to your bones to make those bones move. Bones move so you can catch something to eat, or elude something that's trying to eat you. The muscles you want to build are designed to help you run, jump, climb, throw, fight. And yet most of the exercises seen in a gym are designed to make your muscles look good flexing in a mirror. Exercises like crunches and curls are muscle-squeezers. They train isolated sets of muscles to contract without reproducing any useful movement. Since they're of limited use, your body will make limited accommodations. You could curl for hours every day, and your biceps will only get so big.

On the other hand, your body will make huge accommodations for squats, dead lifts, chin-ups, and the other important bone-moving exercises. These exercises use many groups of muscles in coordinated action to help you do something important for the survival of our species.

You could come up with any number of ways to classify exercises as they relate to human movements. We settled on these six: squat, dead lift, lunge, push, pull, twist. As you'll see, a workout based on this six-pack will work every muscle group in your body, major and minor. And it can't possibly get any simpler than that.

1 The Twist
If you had to pick the most popular exercise at the gym, you'd probably choose the crunch. Now ask yourself why. It builds your six-pack, but, really, how important is that? Outside the gym, a forward bend at the waist is the easiest movement in the world -- gravity takes care of everything. A twist, on the other hand, can be as easy or hard as you want. If you're hitting a golf ball, you're trying to pound a light object into the next zip code. If you're wrestling an opponent or sow to the ground, you're twisting against something that may outweigh you.

The muscles responsible for twisting, the obliques, are strong as hell. In fact, they could probably tear your midsection apart if not for the abs in the middle. One could even make the argument that the six-pack's only real function in life is to prevent your waist from twisting too much when you don't want it to.
THE CLASSIC: For the weighted Swiss-ball crunch, hold a weight plate across your chest as you lie on your back on a stability ball. Spread your feet wide, with your neck, torso, and thighs parallel to the floor, and crunch. Your goal is to gain strength to resist unwanted twists, so you should feel it throughout the abs.

THE OPTIONS:The woodchop, at right, teaches you to twist the right way. You'll set up sideways to the stack, with your feet shoulder-width apart and the rope handle on the highest cable pulley. Rotate on the ball of your foot as you pull the rope down and across your body until the handle is just outside your far knee. Do all your reps, then switch sides and repeat.


2 The Squat
If you think about how important jumping must've been to our ancient ancestors, it makes sense that all the muscles in your lower body -- from big ones like the quadriceps to relatively small and overlooked ones in your hips, ankles, and inner thighs -- get involved in a jump-mimicking exercise like the squat.

THE CLASSIC: Stand with your feet shoulder-width apart, holding a barbell across the back of your shoulders. Push your hips back and lower your body until your upper thighs are parallel to the floor. Push down through the middles of your feet to return to the starting position.

THE OPTIONS:Although nothing beats the original, you may want use the dumbbell squat for lighter-weight, high-rep sets.


3 The Lunge
Squats and dead lifts teach you to lift heavy things with your feet parallel to each other. But in many situations, especially competitive ones, your feet are staggered and you move with lunge-like steps to the front, sides, or up (as when you're climbing). The muscles used are similar to those in a squat, with a key difference: Your hip flexors are more involved. Hip flexors are notorious for tightening up in those who camp out at desks. Lunges force them to contract quickly, increasing flexibility and strength.

THE CLASSIC: For a lunge, start with your feet parallel and about hip-width apart. Step forward with one leg, while simultaneously lowering your body until your forward thigh is parallel to the floor. Rise and step back to the start and repeat for all the reps, then switch feet. For the static lunge, start with one foot already forward and do all the reps from that position.

THE OPTIONS:For the step-up, start in front of a sturdy step or bench knee- to hip-high holding dumbbells or a barbell. Put your left foot on the step, push down through your left heel, and lift your right foot onto the step. Step down with your right foot, and repeat. Do all the reps with your left leg, then repeat with your right foot on the step.


4 The Dead Lift
Lifting a heavy object off the ground is about as useful a movement as we have. One of the key benefits of dead lifts is that you learn to do it without hurting your back.

THE CLASSIC: Stand over a barbell with your feet shoulder-width apart. Grab the bar as at left. Roll the bar up to your shins, then squat down so your arms are straight, your back is flat, and your shoulders are behind the bar. Now stand up as you pull the bar up, keeping it close to your shins. Keep it close to your legs as you lower it all the way to floor. Reset your grip and repeat.

THE OPTIONS:The split good morning, is a dead lift/lunge in which you start with one foot on a 4- to 6-inch step, push your hips back and bend forward as far as you can with your back flat. Do all your reps, then switch feet.


5 The Pull
Pulls mirror the pushes below, but because pulling muscles were even more crucial to the survival of our tree-dwelling ancestors, you have more and bigger muscles devoted to it. (If you don't believe us, try rowing a boat by pushing the oars through the water.) As with pushes, your body emphasizes different muscles, or different parts of muscles, in your back, shoulders, and chest as you change the angle from which you're pulling. And ideally, your biceps and forearms should also be involved, which is why we favor exercises that have you pulling while grabbing on for dear life.

THE CLASSIC: For a chin-up, grab the chin-up bar with an underhand grip, your hands about shoulder-width apart. Hang at arm's length, then pull yourself up until your chin is over the bar. If that's too easy, add some resistance by putting weights in a backpack or hanging them from a "dip belt." You can also do pull-ups with an overhand grip wider than shoulder-width.

THE OPTIONS:You'll see a lot of lifters doing three-point rows, in which their weight is supported with a hand and a knee on a bench, and one foot is on the floor. But that has limited real-life utility compared to the two-point row -- in which you stand, as if pulling an anchor or giant tarpon up onto a deck, with your feet shoulder-width apart. Hold a dumbbell in your left hand, palm turned toward your body, and put your right arm behind your back. Bend forward at the hips so your left arm hangs straight down from your shoulder. Pull the weight up to the left side of your torso. Do all your reps with your left arm, then repeat the set with your right.


6 The Push
Few muscleheads would put all pushes or presses into one category. But why not? In the real world, whether you're using it to throw, fight, or move your car out of a snow bank, a push is mainly distinguished by the angle -- or range of angles -- at which it's done.

THE CLASSIC: For your incline bench press, set a bench at 30 to 45 degrees and use either dumbbells or barbells. Start with the weights straight over your chest, lower them, then push straight back. We also like the dumbbell shoulder press with alternating arms, at left.

THE OPTIONS:The T push-up is a push/twist hybrid. Do a push-up, but as you push up, rotate up and to your right, with one arm pointed toward the ceiling so your body forms a "T." Do all your reps to one side, then repeat on the other. For more of a challenge, hold a hexagonal dumbbell in your raised hand. Or use two, twisting with one and balancing on the other.


Training Schedule

Here's one great way to put "The Only Six Exercises You'll Ever Need" and their variations into one three-day-a-week plan. Just alternate between two workouts, A and B. The first week, do A on Monday, B on Wednesday, A on Friday, the next do B, A, B, and so forth. Every Monday, whether A or B, do four of each superset at four reps per exercise, with a 90-second rest between supersets; on Wednesdays, do two supersets of 12, with 30 seconds' rest; and on Fridays, do three supersets of eight, with 60 seconds' rest. Limit any optional cardio to Wednesday and Friday. Once you feel your body getting bored, mix in other variations. That should hold you until about 2040.

Workout A
Superset 1: Classic squat, T push-up
Superset 2: Step-up, two-point row
Superset 3: Split
good morning, Swiss-ball crunch

Workout B
Superset 1: Dead lift, dumbbell shoulder press with alternating arms
Superset 2: Static lunge, chin-up
Superset 3: Incline bench press, woodchop


By: Lou Schuler and Alwyn Cosgrove
Adapted from The New Rules of Lifting (Avery, 2005), and available at Amazon.com and wherever books are sold.
Photographs by: Monte Isom
(January 2006)

The start of a New Year

Start the new year right, and start increasing my mileage. With my detached bicep, I will not be lifting for a while, so it is time to work on my cardio. Went to the Ben Fulton trailhead on the Sippo Valley trail. Nice to be in shorts and a t-shirt in January. Did a good three mile run.