OpenLLM-France/wikimedia huggingface dataset:
# Bodybuilding and Weight Training

The purpose of this book is to help you safely engage in bodybuilding (sometimes referred to as "weight lifting," or simply "lifting").
The first part of the book will focus primarily on the basics: creating a weight lifting schedule, designing your diet (which professionals describe as one of the most important parts of bodybuilding), and finding a gym.
Later in the book, you will be instructed in the techniques of the most common bodybuilding exercises, including bench-presses, squats, and dumbbell curls. This section can be considered a reference section, but it is important to thoroughly read through each exercise's guide before attempting the exercise.
Finally, the third section is a reference section which you will find important when constructing your diet.

## Contents

* Getting Started
** Introduction
** Finding a Gym
** Creating a Schedule
* Foundations
** The Muscular System
** The Skeletal System
** The Nervous System
** Nutrition
** Constructing a Diet
*** Sample Diets
*** Recipes
* Exercise Guides
** Overview
** Upper Body
*** Pectorals/Chest
**** Bench Presses
**** Dumbbell Flys
**** parallel bar dips
*** Arms
**** Dumbbell Curls
**** Tricep Dips
*** Back
**** Deadlift
*** Abdominals
** Lower Body
*** Static Lunges
*** Squats
** Other/Both Upper and Lower Body
*** Clean and Jerk
*** Bodyweight Training
* Part Three: Diets and Nutrition
** Sample Diets
** Recipes

## Contributors

* Josh1billion
* Kevin Lakhani
* witerhawk
# Bodybuilding and Weight Training/Finding a Gym
## Finding A Gym

Finding a gym can be a difficult task. You can do a few things. For example there's probably a recreation center or fitness club in your area. Try looking in the telephone book to find numbers of local workout centers. Many high schools also have designated days where you can come and use the gym for a small fee. Ask friends where they work out and find out others opinions on places you might want to go. Or, if you want to work out close to home, build your own gym. You can get weights, a yoga mat, a treadmill (or take walks), workout bicycle (or bike around), and jump ropes. You can do all your working out in your home at a very low cost. Research what option is best for you, and go for it. This is the easy part!
Created By: writerhawk 23:21, 30 May 2006 (UTC)
# Bodybuilding and Weight Training/Creating a Schedule

You need to start to draw a schedule for your exercise.If you are a beginner and you are willing to do this, you shouldn't start with heavy exercises.To be able to draw a schedule you need to start with writing what kind of exercises will you do and what time will you do them.Also the kind of foods you will eat at that particular time.
# Bodybuilding and Weight Training/Dumbbell Curls

Dumbbell Curls are predominately used to gain bicep muscle size. The suggested method is 3 sets with 12, 10 & 8 reps respectively. Start with 70% of the maximum you can lift & increase the amount by 5% with each new set (to a maximum of 80%) It is a good idea to consult a personal trainer or someone with a good knowledge of the gym prior to beginning any weight training program.

## Form

While doing Dumbbell Curls, the legs and torso should be kept as still as possible (do not lock knees) and elbows should not move around while lifting the weight.
A suggested method for keeping near-perfect form while performing Dumbbell Curls is to stand against a wall and keep your feet, buttocks, and head touching the wall while lifting (the upper back may also touch the wall). At the same time, elbows should be kept at your sides and should not move around. One way to ensure that the elbows do not move is to keep the upper arm stationary. The only part of the body that moves during this exercise is the forearm.
# Bodybuilding and Weight Training/Dumbbell Flys

Dumbbell Flys
Main Muscles Used:
Chest
Description:
Dumbbell Flys, also known as Dumbbell Flyes, are a strength training exercise specifically designed to target the pectoral muscles, which are the primary muscles of the chest. This exercise is typically performed lying on a flat bench, though variations can include an incline or decline bench to target different areas of the chest. To perform Dumbbell Flys, you start by lying flat on the bench with your feet firmly planted on the ground for stability. Hold a dumbbell in each hand, with your palms facing each other and your arms extended straight above your chest. A crucial aspect of this exercise is maintaining a slight bend in the elbows throughout the movement to reduce strain on the joints.
Safety Tips
* Weight Selection: Start with lighter weights to master the form and gradually increase the weight.
* Control: Perform the exercise slowly and with control to maximize muscle engagement and reduce injury risk.
* Elbow Position: Keep a slight bend in your elbows throughout the exercise to protect your joints.
* Range of Motion: Avoid lowering the weights too far below your chest level to prevent shoulder strain.
* Spotter: Consider having a spotter, especially when using heavier weights, to assist and ensure safety.
Mistakes to Avoid
* Straight Arms: Keeping arms completely straight can put undue stress on the elbow joints.
* Overstretching: Lowering the weights too far can lead to shoulder injuries.
* Rapid Movements: Fast, uncontrolled movements can reduce the effectiveness of the exercise and increase injury risk.
* Using Momentum: Swinging the weights or using momentum rather than controlled muscle movement can diminish results.
# Bodybuilding and Weight Training/Introduction

Bodybuilding can be a fun and engaging sport. It can also be dangerous if not taken seriously, however, injury is rare and should not be a reason to stay away.
There are a few important questions to ask yourself before you start:
1. Where will you work out, and when? At least three days per week are recommended (not consecutively, though, because your muscles need time to rest and grow in between workout days). Your workout might average somewhere around half an hour to an hour for an average workout.
2. Can you manage to eat several meals high in protein every day? Almost all bodybuilders recommend a high-protein diet. This is important, because protein is the "building block" of muscle. How much protein should you be willing to consume? A common range is 1.0 to 1.5 grams of protein per day for each pound of your body weight (for example: if you weigh 160 pounds, you should try to consume 160 to 240 grams of protein every day for the best results). Be aware that protein supplements are available, such as whey protein powder, but it is generally advocated that at least half of your daily protein intake consists of "real" foods as opposed to protein supplements. Also, many bodybuilders believe it's best to eat around six smaller meals in your day instead of three large meals if you're able.
3. What are your goals? Is your goal to become generally stronger? Perhaps your goal is to transform your body? Depending on your goals, you may need to adjust your workout accordingly. For example, if you're looking to not only gain muscle but also lose fat, you may want to use your resting days as cardio-workout days where you can do cardio exercises such as running and swimming.
# Bodybuilding and Weight Training/Deadlift

Deadlift
Main Muscles Used:
Lower back, Hamstrings
Description:
The deadlift is a fundamental compound exercise that targets multiple muscle groups, primarily focusing on the lower back, glutes, hamstrings, and core. It is highly regarded for its ability to build strength, improve posture, and enhance overall athletic performance. It is performed by lifting a loaded barbell from the ground to hip level while maintaining a neutral spine throughout the movement. The deadlift is highly effective for building overall strength and muscle mass due to its multi-joint nature and ability to handle heavy loads. It enhances functional strength, improving performance in everyday activities and athletic endeavors.
Safety Tips
* Weight Selection: Start with lighter weights to master the form and gradually increase the weight.
* Control: Perform the exercise slowly and with control to maximize muscle engagement and reduce injury risk.
* Elbow Position: Keep a slight bend in your elbows throughout the exercise to protect your joints.
* Range of Motion: Avoid lowering the weights too far below your chest level to prevent shoulder strain.
* Spotter: Consider having a spotter, especially when using heavier weights, to assist and ensure safety.
Mistakes to Avoid
* Straight Arms: Keeping arms completely straight can put undue stress on the elbow joints.
* Overstretching: Lowering the weights too far can lead to shoulder injuries.
* Rapid Movements: Fast, uncontrolled movements can reduce the effectiveness of the exercise and increase injury risk.
* Using Momentum: Swinging the weights or using momentum rather than controlled muscle movement can diminish results.
# Basic Algebra/Exponential Functions/Chapter Test

Please post your test problems this way:
* Problem:(answer,level of difficulty(easy, medium, hard))
* Example 2x=6: (x=3,easy)
# Bash Shell Scripting/Some Notes On Your Shell
## Shell version

This textbook provides information for those commonly-available versions of Bash, as of December 2021, this should be Bash version 5. Using an earlier version of Bash will make you fail to try some features out.
The Bash, version 3.2, included in OS X is quite important to mention. A really noticeable change for some users may be the missing -e option which enables interpretation of backslash escapes, an important feature for color printing. Although this can be done using a workaround (e.g. using printf instead), this can be quite inconvenient.
Consider getting the source from http://www.gnu.org/software/bash/ and compile one.
* Bash 4.3.18 for OS X 10.8+, built by Arthur200000: Baidu Download Link. Read KNOWN_ISSUES before you download. Just look for '下载', it means 'Download'.

## bashrc

The ~/.bashrc file determines the behavior of interactive shells, and having it properly configured can make life easier.
Most GNU/Linux distros have the ~/.bashrc file. Use your favourite text editor to explore it.
In most cases, there is also a global bashrc file, usually located at /etc/bashrc. Try changing it, if you are root. If you don't know what to do, take a look at those bashrcs:
* Advanced Bash Scripting:Sample Bashrc
* A Modified version of The BLFS /etc/bashrc
# Bash Shell Scripting/Variables

In a Bash script, there are a few different kinds of parameters that can hold values. One major kind of parameter is variables: named parameters. If you are familiar with almost any other imperative programming language (such as C, BASIC, Fortran, or Pascal), then you are already familiar with variables. The following simple script uses the variable location to hold the value world, and prints out a "Hello, world!" message:
As you can see, the string ${location} in the second line was replaced by world before that command was run. This substitution is known as variable expansion.
Variable expansion is more flexible than you might suspect. For example, it can even hold the name of the command to run:
In both of the above examples, we have used the notation ${variable_name} to perform the variable expansion. The briefer notation $variable_name − without curly brackets − would have the same effect in these cases. Sometimes the curly brackets are necessary (for example, ${foo}bar cannot be written as $foobar, because the latter would be interpreted as ${foobar}), but they can usually be omitted, and real-world scripts usually omit them.
Of course, needless to say, the above are not very realistic examples; they demonstrate only how to use variables, not why or when to use them. If you are familiar with other imperative programming languages, then it is probably already obvious to you why and when you would use variables; if not, then this should become clear as you read through this book and see examples that use them more realistically.
You may have noticed that we have used double-quotes ", rather than single-quotes ', for character-strings that include variable expansions. This is because single-quotes prevent variable expansion; a command such as echo '${location}' will print the actual string ${location}, rather than printing the value of a variable named location.
It is generally a good idea to wrap variable expansions in double-quotes, because otherwise the results of variable expansion will undergo filename expansion, as well as word splitting (whereby white-space is used to separate the words that make up a command). For example, this script:
is liable to print something like a ba.txt bd.sh, which is probably not what we want. Real-world scripts frequently do not include double-quotes except when they are clearly necessary, but this practice sometimes leads to confusing bugs.
A number of variables have special significance. For example, the variable PATH determines the list of directories that Bash should search in when trying to run an external program; if it is set to /usr/bin:/bin, then the command cp src.txt dst.txt will look to run either /usr/bin/cp or /bin/cp. The variable HOME is pre-initialized to the current user's home directory, and it determines the behavior of tilde-expansion. For example, if a script sets HOME=/foo, then echo ~/bar will print /foo/bar. (This will not actually change the user's home directory, however.)
# Basic Algebra/Exponential Functions/Multiplication of Exponents
## Example Problems

Ex.1
(c+3)(c-2)-(c+2)(c-3)=
(c²-2c+3c-6)-(c²-3c+2c+6)=
c²-2c+3c-6-c²+3c-2c-6=
Answer: 2c-12
Ex.2
3(2s+4)(s-3)-2(s+3)(2s-4)=
(6s+12)(s-3)-(2s+6)(2s-4)=
(6s²-18s+12s-36)-(4s²-8s+12s-24)=
(6s²-6s-36)-(4s²+4s-24)=
6s²-6s-36-4s²-4s+24=
Answer: 2s²-10s-12

## Practice Problems

Use ^ for exponentiation
# Basic Algebra/Exponential Functions/Chapter Review

Lesson 1. Multiplication of Exponential Expressions
Lesson 2. Zero and Negative Exponents
Lesson 3. Graphs of Exponential Functions
Lesson 4. Division of Exponential Expressions
Lesson 5. Scientific Notation
Lesson 6. Growth and Decay Functions
# Basic Algebra/Exponential Functions/Graphs of Exponential Functions
## Lesson

An exponential function is a function that includes exponents, such as the function y=e$^x$. A Graph of an exponential function becomes a curved line that steadily gets steeper, like the one at the right.

## Practice Problems

Easy
Medium
Hard
# Agrodatabase/42 - Pathogens - Taxonomy/Insecta-Thysanoptera

| Family | Code EPPO | Scientific name | Common name |
| Thripidae | THRISP | Thrips sp. | Thrips |
# Agrodatabase/911 - Classification of agricultural products by groups

* Bulgarian
* Czech
* Danish
* Dutch
* Estonian
* Finnish
* French
* German
* Greek
* Hungarian
* Italian
* Latvian
* Lithuanian
* Polish
* Portuguese
* Romanian
* Scientific
* Slovak
* Slovenian
* Spanish
* Swedish
# Agrodatabase/913 - European language - Spanish

* Bulgarian-English
* Czech-English
* Danish-English
* Dutch-English
* Estonian-English
* Finnish-English
* French-English
* German-English
* Greek-English
* Hungarian-English
* Italian-English
* Latvian-English
* Lithuanian-English
* Polish-English
* Portuguese-English
* Romanian-English
* Scientific-English
* Slovak-English
* Slovenian-English
* Spanish-English
* Swedish-English
# Ainu/Introduction

イランカラㇷ゚テ! Hello!
Ainu is a language spoken in Hokkaido Japan by the Ainu people. It's an isolated language without any relation to other languages. In 1996, only a few speakers were still alive.
# Agrodatabase/42 - Pathogens - Taxonomy/Insecta-Orthoptera

| Family | Code EPPO | Scientific name | Common name |
| Acrididae | DICRMA | Dichroplus maculipennis | speckled wings locust |
| Acrididae | SHICUR | Schistocerca piceifrons | Central American locust |
| Gryllotalpidae | SCAESP | Scapteriscus sp. | two clawed mole crickets |
| Pyrgomorphidae | SPHMPU | Sphenarium purpurascens | corn grasshopper |
# Albanian/Adjectives
### Singular

* Masculine
** Right : i drejtë
** Easy : i lehtë
** Intelligent : inteligjent
** Brave : trim
* Feminine
** Right : e drejtë
** Easy : e lehtë
** Intelligent : inteligjente
** Brave : trime

### Plural

* Masculine
** Sweet : të ëmbla
** Clean : të pastra
** Intelligent : inteligjentë
** Brave : trima
* Feminine
** Sweet : të ëmbël
** Clean : të pastër
** Intelligent : inteligjentee
** Brave : trime
# Albanian/Alphabet

Albanian alphabet :
| Letter | IPA | Approximate English Pronunciation | Albanian Example |
| A a | [a] | like "a" in "bar" | ari, "bear" |
| B b | [b] | like "b" in "bat" | bora, "snow" |
| C c | [t͡s] | like "ts" in "hats" | cipë, "membrane" |
| Ç ç | [t͡ʃ] | like "ch" in "check" | çandër, "prop" |
| D d | [d] | like "d" in "day" | ditë, "day" |
| Dh dh | [ð] | like "th" in "that" | dhemb, "tooth" |
| E e | [e] | like "e" in "bet" | ethe, "fever" |
| Ë ë | [ə] or silent | a schwa sound, like the syllable "uh" | ëmbël, "sweet", silent in the end where the hiatus lengthens the preceding vowel |
| F f | [f] | like "f" in "far" | fyell, "flute" |
| G g | [g] | like "g" in "go" | gur, "stone" |
| Gj gj | [ɟ] | no equivalent sound in English, but somewhat like the "j" in "judge" | gjashtë, "six" |
| H h | [h] | like "h" in "huge" | hënë, "moon" |
| I i | [i] | like "ea" in "bead" | imja, "mine" |
| J j | [j] | like "y" in yes" | jetë, "life" |
| K k | [k] | like "k" in "skin" | këlysh, "puppy" |
| L l | [l] | like "l" in "lake" | lule, "flower" |
| LL ll | [ɫ] | dark l sound, like "ll" in "full" | llapa, "tongue" (for animals) |
| M m | [m] | like "m" in "mother" | mëmë, "mother" |
| N n | [n] | like "n" in "night" | ne, "we" |
| Nj nj | [ɲ] | no English equivalent, but somewhat like "ni" in "onion" or the "ñ" in "piñata" | njeri, "human" |
| O o | [ɔ] | like "o" in "not" | ose, "or" |
| P p | [p] | like "p" in "spin" | pse, "why" |
| Q q | [c] | no English equivalent, but somewhat like "ch" in "cheek" | qesh, "to laugh" |
| R r | [ɾ] | like "r" in "right" | re, "cloud", tre "three", dru "wood" |
| Rr rr | [r] | no English equivalent, trilled r | rreth, "circle" |
| S s | [s] | like "s" "soup" | sorrë, "crow" |
| Sh sh | [ʃ] | like "sh" in "ship" | shoh, "see" |
| T t | [t] | like "t" in "stump" | tre, "three" |
| Th th | [θ] | like "th" in "think" | thoi, "nail" |
| U u | [u] | like "u" in "flute" | urë, "bridge" |
| V v | [v] | like "v" in "veteran" | valë, "wave" |
| X x | [d͡z] | like the "ds" in "ads" | xixë, "sparkle" |
| Xh xh | [d͡ʒ] | like "g" in "Germany" | xhiro, "lap, race" |
| Y y | [y] | No English equivalent, but somewhat like "u" in "manicure" | yll, "star" |
| Z z | [z] | like "z" in "zoo" | zulmë, "glory" |
| Zh zh | [ʒ] | like "s" in "vision" | zhyt, "to dive" |
# Agrodatabase/912 - Spanish - European language

* English-Bulgarian
* English-Czech
* English-Danish
* English-Dutch
* English-Estonian
* English-Finnish
* English-French
* English-German
* English-Greek
* English-Hungarian
* English-Italian
* English-Latvian
* English-Lithuanian
* English-Polish
* English-Portuguese
* English-Romanian
* English-Scientific
* English-Slovak
* English-Slovenian
* English-Spanish
* English-Swedish
# Annotations to James Joyce's Ulysses/Circe/495
## Annotations

My word! I'm all of a mucksweat Oliver Goldsmith, The Vicar of Wakefield, Chapter 9: "After the dance had continued about an hour, the two ladies, who were apprehensive of catching cold, moved to break up the ball. One of them, I thought, expressed her sentiments upon this occasion in a very coarse manner, when she observed, that by the living jingo, she was all of a muck of sweat."
# Resources

Edexcel recommend the following resources.

## Textbooks

Beavon R and Jarvis A — Periodicity, Quantitative Equilibria and Functional Group Chemistry (Nelson Advanced Science: Chemistry) (Nelson Thornes, 2003) ISBN 0748776575
Chapman B — Transition Metals, Quantitative Kinetics and Applied Organic Chemistry (Nelson Advanced Science: Chemistry) (Nelson Thornes, 2001) ISBN 0174482922
Chapman B, Beavon R and Jarvis A — Structure Bonding and Main Group Chemistry (Nelson Advanced Science: Chemistry) (Nelson Thornes, 2004) ISBN 0748776559
Hill G and Holman J — Chemistry in Context (Nelson Thornes, 2004) ISBN 0174481918
Hill G and Holman J — Chemistry in Context: Laboratory Manual and Student Guide (Nelson Thornes, 2001) ISBN 0174483074
Hubbard E (editor) — Essential Chemical Industry (Chemical Industry Education Centre, University of York, 1995) ISBN 1853425567
Lister T — Industrial Chemistry Case Studies: Industrial Processes in the 1990s (Royal Society of Chemistry, 1999) ISBN 0854049258
Lister T and Osborne C — Sodium Carbonate: A Versatile Material (Royal Society of Chemistry, 2000) ISBN 085404924X
Maple J — Advanced Chemistry: An Enquiry-based Approach (John Murray, 1995) ISBN 0719553598
Ramsden E N — A-level Chemistry: AND Answers Key (Nelson Thornes, 2004) ISBN 074875301X

## Websites

chemguide.
Royal Society of Chemistry’s chemical science network.
University of York and Chemical Industries Association.
WebElements.
# Resources

Edexcel recommend the following resources.

## Textbooks

Dean J R et al — Practical Skills in Forensic Science (Practical Skills Series) (Prentice Hall, 2005) ISBN 0131144006
Fleisher W L and Gordon N — Effective Interviewing and Interrogation Techniques (Academic Press Inc US, 2006) ISBN 0123694906
Jackson A R W and Jackson J — Forensic Science (Prentice Hall, 2004) ISBN 0130432512
Milne R and Bull R — Investigative Interviewing: Psychology and Practice (John Wiley & Sons Ltd, 2007) ISBN 0470016272
White P C — Crime Scene to Court: The Essentials of Forensic Science (The Royal Society of Chemistry, 2004) ISBN 0854046569

## Journals

British Society of Criminology
Forensic Science International
Journal of Forensic Science

## Websites

* Interviewing Witnesses: What Works and What Doesn’t?.
* Enhancing the Practicality of the Cognitive Interview in Forensic Situations.
* A-level psychology online Chapter 3: Cognitive Psychology: Human Memory.
* The Art and Science of Criminal Investigation: Testimonial Evidence.
* Crime Scene Investigator.
* Forensic Science Resources in a Criminal Fact Investigation Index.
# Resources

Edexcel recommend the following resources.

## Textbooks

English J and English B — Police Training Manual (Contemporary Books, 2003) ISBN 0-07-710731-4
Milne R and Bull R — Investigative Interviewing: Psychology and Practice (John Wiley & Sons Ltd, 2007) ISBN 0-470-01627-2
Pepper I — Crime Scene Investigation: Methods and Procedures (Open University Press, 2004) ISBN 0-335-21490-8
Quinn F and Elliott C — Criminal Law (Longman, 2006) ISBN 1-4058-3528-1
Sampson F et al — Blackstone’s Police Investigator’s Manual (Blackstone’s Police Manuals) (Oxford University Press, 2005) ISBN 0-19-928759-7
The Home Office — Covert Surveillance: Code of Practice (The Stationery Office Books, 2002) ISBN 0-11-341284-3

## Journal

British Society of Criminology

## Websites

ACPO criminal investigation guide for hate crime.
ACPO Investigation of Volume Crime Manual.
The British criminal justice system.
The Crown Prosecution Service Admitting Evidence Under Sections 9 And 10 Criminal Justice Act 1967.
Covert surveillance information.
Crime scenes.
The Home Office types of surveillance.
UK Law Online.
The Metropolitan Police crime prevention information.
Criminal Procedure and Investigations Act 1996.
The Criminal Procedure Rules 2005.
PACE codes and police powers.
The Regulation of Investigatory Powers Act (RIPA).