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The passing of FiftyOneFifty

It is with deep sadness we announce that another of our hosts and friends Donald Grier, known to us as FiftyOneFifty, has passed away.

FiftyOneFifty's frat brother Randy Hall has written an lovely piece. The team at Linuxlugcast are preparing our own tribute if you want to contribute an audio file you can email Honkeymagoo or join the show.

Our thoughts go out to his friends and family at this difficult time.

hpr2387 :: Free Weights and a Bicycle

Frank discusses his life-long love for free weights

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Host Image
Hosted by Frank Bell on 2017-09-26 is flagged as Clean and is released under a CC-BY-SA license.
Tags: exercise, free weights, physical fitness.
Listen in ogg, spx, or mp3 format. | Comments (1)

Part of the series: Health and Healthcare

A open series about Health and Healthcare

Frank discusses his long experience with trying not to get fat by using free weights and a bicycle. Free weights are, without question, the geekiest form of exercise, having a versatility and flexibility unmatched by any alternative.

Here are some sample programs:

Sample Programs:

  • Procedure: 3 sets × 8 reps, increasing to 10 reps, then add five pounds and start over with 8 reps.

  • Exercises (* = requires bench, **= bench desirable):

    • Program One: Leg Raises,* Leg Curls,* Dumbbell Flies,** Barbell Curls, Triceps Pull-Overs, Forward and Reverse Wrist Twists (using pipe with rope to raise and lower weights)

    • Program Two: Dumbbell Lunge, Bench Press,* Bent-Over Rows, Dumbbell Kickbacks, Zottman Curls, Forward and Reverse Wrist Curls

    • Program Three: Half Squats, Bench Press, Concentration Curls, Dumbbell Kickbacks, Forward and Reverse Wrist Curls.

As stated in the podcast, Frank has not found many weight-training websites appealing. The websites tend to be for fanatic bodybuilders or for pitching products. This one, though, has a pretty good catalog of exercises: Note that the same exercise may be known by several names, depending on the speaker.

Free Weights:

Free Weights

A bicycle:

A bicycle


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Comment #1 posted on 2017-11-07T14:12:47Z by bjb

5BX and 10BX, memory lane

When I was a pre-teen, my Mom bought a 5BX booklet and 3 10BX booklets, one for each member of the family. I was never good at being a regular exerciser, but my Mom has done her 10BX routine her whole life. She eventually lost her book, but she still does her routine three times a week. She is not tapering off though, still stuck at the highest level she got to. She is not growing old willingly : -)

What a memory! thanks for the show.

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