MB Madaera
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Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
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Bob Marchesello
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Jeff Turner
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Jeanenne Darden
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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"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.

 

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CD51's Log
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CD51

CD51 wrote:
sirloin wrote:
Good stuff CD, have been following, enjoyed the deadlift video, given the total tonnage lifted in the time frame, your breathing was pretty good. Goes to show the additional cardio work helps.

Best
Rob

Thanks. I have no doubt that additional cardio helps or that HIT training also helps cardio fitness. I will decrease or drop cardio if I start feeling under recovered or if I?m misses reps. I?m pretty close to that now in this cycle. I?ve found that after two or three weeks of reduced/no my cardio fitness doesn?t decrease at all. Longer than that and there is some decline but pretty minor.

I?ll do an experiment where I?ll test my 1.5mile time, so no cardio for four weeks and then test again. We can see what happens.


30 Oct

Treadmill
2 mile - 13:09

My last run was on 9/18, 2 miles in 13:28 with the incline at 1.5%. I did one stationary bike session on 9/28. I set the incline back to 1% today and only planned on going 1.5 miles, which I did in 9:56. I felt really good so I added a half mile. I think the results are pretty positive. With no cardio and only HIT workouts I lost no cardio capacity in just over a month.
My thoughts on this:
- You can certainly expect to improve cardio fitness from horrible to healthy with HIT alone.
- Going from healthy to good cardio will take specific cardio work.
- Once you?re ?in shape? HIT can definitely maintain that level of fitness for some time. How long I don?t know and it is probably dependent on the individual.
- Like a lot of common strength training frequency/volume advice, cardio is prescribed to often and in too high a dose. Hard, infrequent sessions work.
- My HIT sessions are ?slow paced? compared to what some prescribe. You can still get the cardio benefit with warm up sets between movements as long as your work sets are hard and your heart rate remains elevated. I would argue that this type of work resembles interval training, which has proven cardio benefits.

A sensible long term strategy could be to get in good conditioning first and then focus on strength training. HIT workouts can help you maintain your conditioning in between infrequent cardio sessions.

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CD51

31 Oct

DL 315 x 12
DB OHP 65 x 8
Curl 115 x 8
Sit-ups 35 x 12
Time - 24:30

Easy day.
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CD51

6 Nov

Squat 225 x 20
DB Inc 75 x 8
DB Row 75 x 8
Belt Calf 140 x 12

I?ve been sick the last few days, nauseous and achy. I?ve lost 6 lbs since Saturday because I just haven?t eaten anything. I felt better today but still not 100%. I didn?t want to not train again.
Squats were ok but depth was a little shallow. Everything else was good.

https://youtu.be/aQ_BEJtuTvw
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entsminger

Virginia, USA

CD51 wrote:
6 Nov

Squat 225 x 20
DB Inc 75 x 8
DB Row 75 x 8
Belt Calf 140 x 12

I?ve been sick the last few days, nauseous and achy. I?ve lost 6 lbs since Saturday because I just haven?t eaten anything. I felt better today but still not 100%. I didn?t want to not train again.
Squats were ok but depth was a little shallow. Everything else was good.

https://youtu.be/...EJtuTvw


==Scott==
Are you a professional body builder preparing for a up coming contest? All this worry about missing a workout or so seems a little silly.I used to worry to death about missing a workout when sick. That was one of the dumbest things I ever thought, like its really gonna make a fig of a difference in the end. More than likely time off would have done me more good than not.
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hit4me

Florida, USA

CD51 wrote:
6 Nov

Squat 225 x 20
DB Inc 75 x 8
DB Row 75 x 8
Belt Calf 140 x 12

I?ve been sick the last few days, nauseous and achy. I?ve lost 6 lbs since Saturday because I just haven?t eaten anything. I felt better today but still not 100%. I didn?t want to not train again.
Squats were ok but depth was a little shallow. Everything else was good.

https://youtu.be/...EJtuTvw


when you are sick, take the extra day....go for a walk outside instead of weight training
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CD51

entsminger wrote:
CD51 wrote:
6 Nov

Squat 225 x 20
DB Inc 75 x 8
DB Row 75 x 8
Belt Calf 140 x 12

I?ve been sick the last few days, nauseous and achy. I?ve lost 6 lbs since Saturday because I just haven?t eaten anything. I felt better today but still not 100%. I didn?t want to not train again.
Squats were ok but depth was a little shallow. Everything else was good.

https://youtu.be/aQ_BEJtuTvw

==Scott==
Are you a professional body builder preparing for a up coming contest? All this worry about missing a workout or so seems a little silly.I used to worry to death about missing a workout when sick. That was one of the dumbest things I ever thought, like its really gonna make a fig of a difference in the end. More than likely time off would have done me more good than not.


No, not training for a competition. I?ve been a competitive athlete or in a profession where my fitness is critical for most of my life. Training is my norm and Ibenjoy it. But your point is valid. Pushing through injury or illness rarely benefits the recreational trainee. I?m this case I was doing no where near hard work and I felt completely ready for it.
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Average Al

CD51 wrote:
31 Oct

DL 315 x 12
DB OHP 65 x 8
Curl 115 x 8
Sit-ups 35 x 12
Time - 24:30

Easy day.


You seem fairly strong based on the numbers you are posting. I am curious about your age, height, and weight.
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Average Al

CD51 wrote:
31 Oct

DL 315 x 12
DB OHP 65 x 8
Curl 115 x 8
Sit-ups 35 x 12
Time - 24:30

Easy day.


You seem fairly strong based on the numbers you are posting. I am curious about your age, height, and weight.
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CD51

7 Nov

Treadmill 5k run - 22:49

I was looking for a 23 flat so right on target. This was good work but not hard. A mid 21 run is well within reach.
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CD51

Average Al wrote:
CD51 wrote:
31 Oct

DL 315 x 12
DB OHP 65 x 8
Curl 115 x 8
Sit-ups 35 x 12
Time - 24:30

Easy day.

You seem fairly strong based on the numbers you are posting. I am curious about your age, height, and weight.


I?m 47 as of October. 6?1? and 212 this morning. This down from 220 a few weeks ago. The plan was to get down to 210 over 6-8 weeks but getting sick sped that up a good bit.

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simon-hecubus

Texas, USA

Are those Curls and Pushdwons done on a dual-pulley cable set-up?
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CD51

simon-hecubus wrote:
Are those Curls and Pushdwons done on a dual-pulley cable set-up?


Curls are done on a plate loaded curl bar. Push downs are on a ?single? pulley machine. There is more than one pulley but they only change the direction of pull.
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CD51

10 Nov

DL 325 x 12
DB OHP 67.5 x 8
Curl 115 x 10
Sit-ups 35 x 12

Pulls were done mixed grip, I switched hands after 8 reps.
Presses were good.
I pushed on curls a bit. I thought I had nine reps, glad I watched the video and counted.

https://youtu.be/sd3dPXMdT5I
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CD51

14 Nov

Manta Squats 205 x 12
BP 185 x 8
WG Pulldown 140 x 8
Belt Calf 140 x 12

Again a pretty easy day.

I?ve still got a pound to lose and then I?ll be ready to start another strength cycle.
Day 1
DL, DB OHP, Curl, sit-ups
Day 2
Manta Squat, BP, Wide grip pulldowns, calf raises
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CD51

18 Nov

Manta Squat 190 x 20
Inc BP 120!x 20
WG Pulldown 95 x 20
URR 50 x 20
Belt Calf 95 x 20
Sit-ups 25 x 20

20 Nov

MSqt 195 x 20
Inc BP 125 x 20
WG Pulldown 100 x 20
URR 55 x 20
Belt Calf 100 x 20
Sit-ups 25 x 20

I decided to do something different and do 20 rep sets. I?ll do a fairly standard ramp up with NTF sets, increasing loads and then pushing small increases once the sets get hard. The first couple of workouts are getting the starting loads right. I had an injection in my back this morning and I?ll be out of town for a few days. I?ll start this cycle next week.
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