I'm doing this all at home (the only way to go!) with an Gold's Gym incline/decline bench (thrift store), an Exertec power station (got this for free), and a Marcy Platinum Corner Gym (got this for free--but it took a socket set, a U-Haul, and a very strong friend to move it). My week:

Chest

• Machine Press, 10 sets, staring at 10 rep warmups, ending at the whole stack for about 1 rep.
• Slight incline dumbbell presses, 4 sets, hitting failure at 4-6 reps on last set.
• Triceps pressdown with rope attachment, 4 sets, hitting failure at 8-10 reps on last set.
• Slight incline dumbbell flies, 3 sets, “cheating” to 10 reps on every set.

Back

• Supersets of wide-grip lat pulldowns to the front and close-grip low pulley rows, 8 supersets starting at 10 rep warmups, hitting failure at 4-6 reps on last set(s).
• Deadlifts, 4 sets, 10 reps. Very strict, concentrating on form, and not injuring my back!
• Close-grip upright rows (from low pulley), 4 sets, 10 reps, hitting failure at 4-6 reps on last set.
• Dumbell curls (seated or standing, hammer grip) 3 sets pyramiding up in weight. At failure on last set, the next lightest weight is immediately picked up and taken to failure, followed by the next lightest weight, to failure again.
• Bent-over rear deltoid raise, 3 sets, 10 reps, pyramiding up in weight (but not too heavy).

Legs

• Calf raises on leg press machine, 5 sets of 25 reps, starting just above body weight and progressing to the whole stack.
• Leg presses, 5 sets of 20 reps, starting just above body weight and progressing to the whole stack.
• Squats, 4 sets pyramiding up in weight. First 2 sets to 20 reps, last 2 sets to 10 reps--because my cardiovascular system can’t handle 20 reps of heavy squats (I'm seriously afraid I might get dizzy and fall down)!
• I need a good hamstring exercise. Probably stiff-legged deadlifts. Any other suggestions (that don’t involve a leg curl machine)?

I want to incorporate the Clean and Press, but I reluctant to begin while nursing a sprained wrist. I also might try Cleaning a bar and falling back on the bench to do barbell bench presses. Get some more "compound" in there. I'm loading up a Creatine Monohydrate cycle right now.

you're still a geek. Poindexter.

Ah, shaddup. What can I do for hamstrings?

Try a glaze, it might hold them together.

Or, just make some kind of casserole that would require you to tear the ham into strings and chunks anyway.

STREEEEEEEEEEEEETTTTTTTTTTTTTTTCH THEM

Got that covered, stretch them every morning. I want to WORK them.

I'm saying stretch them specifically before you do leg curls. make them longer AND stronger.

glute bridge:
http://www.coreperformance.com/knowl...-baseball.html
hammy stretch:
http://www.coreperformance.com/knowl...g-stretch.html

also, you can lie on your back, and get a rope looped around your foot, and stretch your leg up

and for the quad:

http://www.coreperformance.com/knowl...-kneeling.html

i have a few good emails from our trainer if you want, I'll forward to whoever wants them.

Get a hat and some cool shorts, then you can do these

Thanks, Spexx. I will try the dumbell variations for hamstring shown here, along with some stiff-legged deadlifts.

lumberjim, I would be interested in the emails from your trainer.
I am private messaging you my gmail. Please...do not send naked pictures of your hot wife!

I like to do the things jim had illustrated here, with a ball. I put 12lb weights on my hips to make it more challenging. Doing the hip thrusts with a 16lb med ball on my hip also.

You should think about adding a ball to your equip list, you can do lots of (in)stability stuff that will work more muscles than the ones you are actually focusing on, kwim? Even just a standing on a little squishy mat while you do stuff, and/or balancing on one foot helps with this.

Oh, another thing... try leaping several feet, from one foot to the other and holding for several seconds upon landing. Repeat.

Yup I need to do hamstrings for my knee pain :(

hang from a bar and do curls? i don't think so.....

uh-oh, lower back issues rules out 3rd ex....

:lol:

You could do like Steve Reeves:
Lie on the floor face down, have someone sit on your calves, then curl your own body weight up off the floor with your hamstrings.

There's a reverse crunch bench/roman chair thing for that at the gym. It's works your hamstrings but you're really supposed to concentrate on using your glutes.

Here is an excellent video of how to do the Clean and Press with dumbells.

This is a completely different movement than what I have been doing: dumbell squat + hammer curls + Arnold press (nice for a quick whole-body workout, but very different from the "power" movement show here). I wonder how heavy I can go doing it this way:

And the answer is: heavy enough to tweak my shoulder, which had been feeling so good, despite all the heavy lifting I've been doing, that I had forgotten how bad it was bothering me for the last few years.

Man, ƒuck a bunch of power-lifting bullcrap. Everything I have ever read about proper lifting says that jerking weights around is bad, and I don't understand how to do this "power" crap with swinging, jerking, and otherwise inviting an injury.

But I think I will try this: jump-squat + cheating hammer curl + push press. Jump, bounce, bounce. Three distinct movements. I am determined to develop some heavy "whole body" things that I can do safely.