Old Bastard Weightlifting Tip #4

Just me talking
Just me talking

– Finally Getting Started
Hey You Old Bastard Weightlifters:
I’ve been sick so I haven’t had the wherewithal to write to you guys and gals – Nothing to worry about just a cold.
You’ve established your baseline by doing pushups, knee bends, and planks. You’re kind of ready. So what’s next?
You take your base and establish a new base for weightlifting.

We are talking basic foundation movements to before you do the sexy stuff. Taking the time to do basic movements now will ensure your old bastard safety later.

For the first month or so I would recommend starting out with Bench presses. This is a pretty good wiki about the bench press http://www.wikihow.com/Bench-Press. These first few weeks should be a time for working on form not weight.
Follow that up with some Dumbbell flies, here’s a pretty good video http://www.shapefit.com/exercise-guides/chest-exercises-dumbbell-flyes.html. Don’t go too heavy and avoid putting a lot of stress on your elbows. Remember you’re an old bastard. Do three sets of eight.
After that you should move onto light military presses. Again three sets of eight. Another good link here http://www.bodybuilding.com/exercises/detail/view/name/standing-military-press.
Then it’s time to move onto bent dumbbell rows. Again three sets of eight http://www.bodybuilding.com/exercises/detail/view/name/one-arm-dumbbell-row.
Then it’s French Curls http://www.criticalbench.com/exercises/standing-ez-bar-french-press.htm. These are great elbow savers. Don’t rush them and get used to the form. Three sets of eight
Finally straight bar curls to end this part of your base workout.


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