"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."
This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.
To find out more about McCutcheon and his training, click here.
As far as training goes.I would do leg press,chins and dips(on the nautilus!)and maybe calf raises.Keeping the superslow cadence.
Thank you for asking about my daughter. The whole family is doing great. My youngest is quite healthy now and my oldest is reveling in being a "big sister". We are adjusting well. I've even got my wife considering a HIT routine to build some muscle after having actually losing some weight, through a healthier diet, while pregnant. She has acknowledged that we need to be fit and healthy for the future of our children.
theTummy wrote:
larsvonthreat wrote:
Hope your baby is fine ;)
As far as training goes.I would do leg press,chins and dips(on the nautilus!)and maybe calf raises.Keeping the superslow cadence.
Thank you for asking about my daughter. The whole family is doing great. My youngest is quite healthy now and my oldest is reveling in being a "big sister". We are adjusting well. I've even got my wife considering a HIT routine to build some muscle after having actually losing some weight, through a healthier diet, while pregnant. She has acknowledged that we need to be fit and healthy for the future of our children.
Great to hear the family as a unit is now doing well.
I just read some of your thread. Glad to read your daughter is doing well. There is nothing as important in life as your family and loved ones. Those of us with kids know what a privilege and great experience it can be. Again, I am glad to have read your family is doing well.
Get rested, and your training will be back on course in no time.
Alright everyone, here was my litmus test for the gym. I had a partner, who was blown away by the workout-and feels quite weak after a 3 month layoff.
Elapsed time: 12 minutes :)
Deadlift: 270 lbs - 11 reps (increasing to 275 next week)(it has been 15 years since I did a DL...)
Leg ext on Cybex: #11 plate - 10 reps
Lat pulldown on Cybex: #14 plate - 10 reps - I was shaking terribly at this point
Chest press on Cybex: #14 plate - 9 reps
Shoulder press (smith): 115 lbs - 6 reps (I feel I should have been able to do more, but was gassed out- could barely walk)
Standing bicep BB curls: 72.5 lbs - 9 reps
4-2-4 cadence
Scheduled an evaluation with the trainer for next Wed. I'm anxious to see where I am at bf% and in inches. My goal is to lean down to 10-12% bf and add several inches overall over the next three months.
I started to feel the fatigue and muscle soreness last night, and this morning my upper back feels like I was slinging grain sacks for 8 hours (this is good).
So far, for January, my average caloric intake is 1862 with a 40% carb, 35% fat and 25% protein ratio. I am trying the clean food idea, cutting out as many processed foods as I can. 150-200 oz of water daily.
I feel leaner, especially in the face and scalp, which always makes me feel more confident. I've even noticed more definition in my shoulders and legs. I hope that I am able to keep up the diet and not binge too badly.
The only thing I am concerned about is the late night hunger. When I come home from work, @ 1 AM, I am famished (it has been 4.5 hours since my last meal) and I usually make the zombie walk to clean out the fridge. I've been trying to stick to a serving of nuts or a yogurt with water to sate my appetite, but I'm not always satisfied enough to go to bed without thinking of food.
I was consistently losing weight until today. After yesterday's workout, I actually gained a little weight, but that is good because that means I am making changes to add muscle.
I have to laugh...there is a guy that also works at my company that is an amateur body-builder who is HVT all the way. I chatted with him for a few minutes today, and he doesn't seem to believe that I can reach my goals using HIT. Now that I am going to the gym, and not just dinking around at home with aging and insufficient equipment, I cannot wait to show him that it works.
He gasped at my description of my 12 minute routine, stating that his shortest workout 'ever' was 45 minutes long. I just said that once the tank is empty, why would you want to push it further...
He also couldn't wrap his mind around training once or twice a week.
It just makes me chuckle that he is adamant that his way is the "only" way that makes him grow, and that nothing else will work for him, despite several shoulder surgeries and months of rehab.
I broke to training belt is was wearing, granted it was old and worn leather. Anyone have a preference on using a belt when doing DL's? Also I can usually do more on a shoulder press, but I am so tired after doing everything else, same with curls.
Also had eval done, will post on my break, gotta go into work now.
Evaluation (all measurements taken in straight and relaxed positions)
Weight: 237 lbs @ 73 inches tall
Skin-fold (in mm):
Tricep:4
Subscapular: 22
Midaxillary: 22
Chest: 5
Suprailiac: 30
Abdominal: 53 (10 mm more than last March, either he was wrong then or wrong now)
Thigh: 12
Calf: 6
Forearm: 8
Average of Schutte and Siri BF%: 22.12
Measurements (in inches)
Wrist: 7.40
Neck: 15.75
Upper arm: 14.35 (down a bit from March)
Chest: 43.50
Waist: 40.50
Umbilical: 41.85
Gluts: 42.50
Thigh: 25.75
Calf: 17.85
BMI: 31.26
BP: 126/84
Heart-rate: ~90 bpm (on caffeine pre-workout, so a bit higher than normal)
I'm feeling pretty good two days after my workout, and I'm not sure if that is a good thing...
We have decided that we are not pushing ourselves enough, and we are willing to add enough weight to fail within the 5-7 rep range. I think we were caught up in the "I need to do 10 reps" thought process. Any recommendations as to how much weight to add, I was thinking 20% because we were making it to ten pretty easily. Don't get me wrong, it hurt...a lot at 10 reps and more would have been sloppy. Just a thought.
Update on diet: my daily caloric average has snuck up to 2000 with 25% protein, 43% carbs and 32% fats. That's eating as clean of foods as I have been able to purchase on a suddenly restricted budget. I use a lot of olive oil and eat a lot of nuts, so I think the high fat number is coming from that.
I measure and track everything, down to tea and condiments, so I think the numbers are accurate. My intake is at around 70% of my calculated resting BMR according to two different web sites. Therefore, I am happy to say that I've gained three pounds in two weeks, either water weight from training or muscle (hopefully muscle).
Had to take the belt in a notch yesterday! Very rewarding to see the plan producing fat loss.
I think we are going to change the routine a little. Instead of deadlifts every week, we will perform either squats or leg press with deadlift only week a month.
Some may have noticed that I am not posting a second routine, as I had planned. Firstly, things are hectic around the house, and I have been very busy with work, i.e. meetings and such. Second, I am letting my brother take the Bowflex, so he can start his journey, and the other equipment is cheap and there are sticking points in the motion. Great for a pump, but I think that I will not benefit from playing on it. Lastly, I am not getting the sleep I think I need. A maximum of six hours most nights without the opportunity for a nap. Therefore, I came to the conclusion that 6-7 days recovery is needed between exercises.
As always, I am open to suggestions to improve the routine.
Average daily caloric intake for December is 2005 calories with 42% carbs, 32% fats and 26% protein. Still tweaking the diet to make the ratios 50-25-25. Had a few beers and Taco Bell on the run, but mainly pre-preparing meals and eating every 3-5 hours. I'm happy to say that this week, I HAVE NOT snacked before bed, despite a growling stomach. I also stripped a few blankets off the bed to try and utilize "thermogenics".
Hey, you are going great guns, Tummy. Congratulations.
Last time, I posted I think I practically jumped all over you for some light beer binge. :). Light beer and pretzels I think it was during an office party. Hope I did not sound too much like a drill sergeant.
The water is a great idea. Actually, my dad got me in that habit years ago of continually drinking water during the day, but Dr. Darden took it to another level for weight loss.
A lot of articles will advocate 64 oz. of water a day. That is not nearly enough water for me to stay hydrated.
Some young guy the other day probably thought I was standing at the urinal too long. I said, "The problem at my age is that it takes too long to start and once you start, it takes too long to stop." :)
Tony Williams wrote:
Hey, you are going great guns, Tummy. Congratulations.
Last time, I posted I think I practically jumped all over you for some light beer binge. :). Light beer and pretzels I think it was during an office party. Hope I did not sound too much like a drill sergeant.
The water is a great idea. Actually, my dad got me in that habit years ago of continually drinking water during the day, but Dr. Darden took it to another level for weight loss.
A lot of articles will advocate 64 oz. of water a day. That is not nearly enough water for me to stay hydrated.
Some young guy the other day probably thought I was standing at the urinal too long. I said, "The problem at my age is that it takes too long to start and once you start, it takes too long to stop." :)
Get back to you later. My fly's open. ;
Tony
Thanks Tony :)
No hard feeling for the beer comment, I figured someone would call me out on it.
I am confident that I will reach my goals this year. I finally have my head in the game and the sweat in the gym.
My calorie average has increased, unintentionally, to 2100 calories. However, the ratio is almost perfect. Body weight has been pretty consistent. I'm feeling good, getting the itch to try twice a week, but my schedule won't allow it (I know I seem wishy-washy on frequency, but I feel recovered sooner). I'm considering a form of HIIT in the middle of the recovery week, no more than 15 minutes. Thoughts?
Here is my food log. I like this website/app because I always have my phone on me, therefore I can keep it current.
I also like it because it is easier to eat clean when I have to be conscious of entering in foods, especially when I am preparing the meals myself.
If anyone has suggestions, I would appreciate some input. I feel like I am stalling on fat loss. I have a resolution for February to reduce and maintain 1800 calories. Breakfast and late night snacks are my problem...
Busy day at gym, had to work around a few young Tribal guys preening over a girl, doing ultra fast half-reps and grunting like a moose in heat...said they'd been there three hours. (Rolling my eyes)
Standing bicep curl: 112.5 lbs - 6 reps
DB overhead press: 65#ers - 8 reps
Cybex leg extension: 18.5 plates - 8 reps
Cybex pec deck: 14.5 plates - 6 reps
Cybex chest press: 17 plates - 4 reps with 10 second neg on last rep
DL: 315 lbs - 6 reps
Calves on Cybex leg press: stack - 10 reps
I started creatine a few days ago, I hope I feel a difference in strength. I'm very thirsty, my 200 oz of water haven't been enough. I found a tasty breakfast option, mix my "Body Fortress" fruit punch flavored mix with a half cup of plain greek yogurt. It was actually very good tasting.
Unfortunately my diet got off track this past weekend. I'm going to try to be more vigilant in the future. Reduced calorie eating sucks, however I am enjoying the cleaner foods.
I'm going to start lifting twice a week starting this coming week. Wednesday's will be the same routine that I have been following, and Saturday nights with a different partner. The new gym has a ton of machines and more variety than the one I've been using.
I'm looking for suggestions as to what exercises to perform, keeping in mind that I will be lifting after a morning of taking care of kids and an 8.5 hour work-day.
I'd like to spot my partner through his longer routine and then perform my circuit, short and sweet.
As always I appreciate insight from the experienced members of this forum. I'm seeing gains and recovering faster than before. I'd like to take advantage of these workouts and your thoughts before I have to reduce back down to once per week.
theTummy wrote:
I'm going to start lifting twice a week starting this coming week. Wednesday's will be the same routine that I have been following, and Saturday nights with a different partner. The new gym has a ton of machines and more variety than the one I've been using.
I'm looking for suggestions as to what exercises to perform, keeping in mind that I will be lifting after a morning of taking care of kids and an 8.5 hour work-day.
I'd like to spot my partner through his longer routine and then perform my circuit, short and sweet.
As always I appreciate insight from the experienced members of this forum. I'm seeing gains and recovering faster than before. I'd like to take advantage of these workouts and your thoughts before I have to reduce back down to once per week.
Thanks,
Chad
Are you wanting to split the routine or just add a full body workout?
If your going full body, my favorite way is with compounds, especially with dieting. Something like Squat, Dip, Chin and then Deadlift/OHP/Calfs/Abs would do real well.
You can alternate the above with whatever compound variations there are and probably have a less stressful Leg extension/curl/shrug combo in place of the deadlift every second week, or just go a few reps shy of failure for the DL.
The point is that your body will revolt after awhile of doing nothing but squat/deadlift back to back for awhile.
I am doing 1-2 x a week too, and My routine is alternated like this:
Incline Press, CG pulldown, Deadlift
BTN Press, Squat, Calf Raises, Bicep curls
SLDL, Dip, Incline sit ups weighted, Leg extension, possibly a wide grip pulldown or machine row in the future
I found the SLDL to be less stressful than the DL, and it works well as a dividing point after two hard workouts.
But, I don't like training any longer right now than required minimally since I am not eating enough to gain anything anyway.
The isolation exercises are just more or less maintenance/recovery.
But if you want to train 2x a week, this might be too much. I would consider adding a mirror workout of isolation stuff to facilitate recovery with that schedule.
Or when things slowdown just make one of them a NTF workout and alternate like that.
theTummy wrote:
I'm going to start lifting twice a week starting this coming week. Wednesday's will be the same routine that I have been following, and Saturday nights with a different partner. The new gym has a ton of machines and more variety than the one I've been using.
I'm looking for suggestions as to what exercises to perform, keeping in mind that I will be lifting after a morning of taking care of kids and an 8.5 hour work-day.
I'd like to spot my partner through his longer routine and then perform my circuit, short and sweet.
As always I appreciate insight from the experienced members of this forum. I'm seeing gains and recovering faster than before. I'd like to take advantage of these workouts and your thoughts before I have to reduce back down to once per week.
Thanks,
Chad
TBH Chad if you are realising gains/progress from your present training I wouldnt `up` the frequency at all.
A lot of trainee`s upon realising progress are eager to progress at an even faster rate ( Weve all been there ) , however progress will only be realised/forthcoming at the rate your individual recovery will allow. Id imagine if you are realising progress at present then your recovery time is right , if it was too long or too short then you would see stagnation or indeed regression in your efforts.
I appreciate the thoughts guys. I wasn't going to do another day until I started to feel restless mid way through the week.
I think squat-chin-dip might be the short workout that will do the trick alternated with isolation on parts that I feel are getting neglected, i.e. calves, forearms, neck etc.
I'll try a few weeks of the twice weekly training and see how I feel. I'm still a novice with a lot of room for improvement. At this point I'm just regaining the size and strength I had in high school, prior to the "freshman thirty", "sophomore twenty" and ten pound each year after that until I tipped the scales at 320 lbs and injured my back (which is recovered and not bothering me at all at this time).
I appreciate the time and consideration in your replies.
I now have the time to start the blog portion of this thread. I've written a few additions and will continue to do so: http://thetummysfitnessblog.bl...
I'd like thoughts on this article. Too me it seems a daunting tasks to avoid these foods.
Chad,
I think the author makes some good points but is too extreme; I agree about trying to avoid and minimize soya whenever possible, particularly in hydrogenated oil.
Here are some ideas that can help moderate some of the other things he is complaining about - potential for grains to damage the intestines or HFCS to cause insulin spikes in healthy individuals resulting in illnesses:
Eat a lot of healthy fat (saturated fat or vegetable fat, just not hydrogenated) whenever you consume grains or carbs. With the cereal this can be as easy as pouring on whole milk or some half and half (I get it just pasturized). Loading up a bagel with a lot of butter and never having a HFCS soda all by itself but making sure to eat some fat with it.
This'll effectively turn the simple carbs into complex carbs and act a prophylaxis for the intestines (soya far more likely to damage the lining in healthy individuals anyway). Fat is a useful macro nutrient and we see the opposite effect with the fat free high carb diet foods or when fat is mistakenly kept out of the meal.
