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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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sirloin

hit4me wrote:
sirloin wrote:
Ray200 wrote:
I'd be wary of reverse hypers. I've heard of lifters who have exacerbated the damage to their already damaged backs by using this. A training partner of a friend tried it, felt great for 20 minutes, no pain or stiffness, then woke up next day in agony. Never having had the chance to use one, unless you count lying on a bench with a dumbbell between my feet, I can't comment on the pros and cons. But with your history of back pain, I would look at the whole picture before committing to it. As a glute/ham exercise it looks great, but for rehab ... well, read the literature and make your own judgement.

Best,
Ray

Hey Ray, thanks for the info mate, whenever trying out anything new i always take it real easy. At the mo i use a seated back extension, seated belted in, i also limit the range of motion, not over extening and not over bending. I perform a couple of sets with in and around 300-350lb once a week. Seems to help with pain relief. But when i up the frequency on this particalur movement, i get the reverse effect.



if you have read about Arthur Jones writings pertaining to the back and injuries, he indicated you only need one set once a week or once every two weeks...it takes that long to recover from the workout



That sounds about right and what am experiencing.

P.s, we may not share the same views toward other things, but i say this, i believe your a good person.

Thanks for the info and best
Rob

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hit4me

Florida, USA

sirloin wrote:
hit4me wrote:
sirloin wrote:
Ray200 wrote:
I'd be wary of reverse hypers. I've heard of lifters who have exacerbated the damage to their already damaged backs by using this. A training partner of a friend tried it, felt great for 20 minutes, no pain or stiffness, then woke up next day in agony. Never having had the chance to use one, unless you count lying on a bench with a dumbbell between my feet, I can't comment on the pros and cons. But with your history of back pain, I would look at the whole picture before committing to it. As a glute/ham exercise it looks great, but for rehab ... well, read the literature and make your own judgement.

Best,
Ray

Hey Ray, thanks for the info mate, whenever trying out anything new i always take it real easy. At the mo i use a seated back extension, seated belted in, i also limit the range of motion, not over extening and not over bending. I perform a couple of sets with in and around 300-350lb once a week. Seems to help with pain relief. But when i up the frequency on this particalur movement, i get the reverse effect.



if you have read about Arthur Jones writings pertaining to the back and injuries, he indicated you only need one set once a week or once every two weeks...it takes that long to recover from the workout



That sounds about right and what am experiencing.

P.s, we may not share the same views toward other things, but i say this, i believe your a good person.

Thanks for the info and best
Rob



back at ya and be careful training

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ron33

sirloin wrote:
Ray200 wrote:
I'd be wary of reverse hypers. I've heard of lifters who have exacerbated the damage to their already damaged backs by using this. A training partner of a friend tried it, felt great for 20 minutes, no pain or stiffness, then woke up next day in agony. Never having had the chance to use one, unless you count lying on a bench with a dumbbell between my feet, I can't comment on the pros and cons. But with your history of back pain, I would look at the whole picture before committing to it. As a glute/ham exercise it looks great, but for rehab ... well, read the literature and make your own judgement.

Best,
Ray

Hey Ray, thanks for the info mate, whenever trying out anything new i always take it real easy. At the mo i use a seated back extension, seated belted in, i also limit the range of motion, not over extening and not over bending. I perform a couple of sets with in and around 300-350lb once a week. Seems to help with pain relief. But when i up the frequency on this particalur movement, i get the reverse effect.


The reverse Hypers I speak of are not done on a machine , you simply lay on your belly on table or high bench with legs off end and raise legs for reps no machines or weights involved .... I think the main emphasis is being on surface high enough that feet don't touch ground and can stretch to 90 degree or little more, smooth reps...
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sirloin

ron33 wrote:
sirloin wrote:
Ray200 wrote:
I'd be wary of reverse hypers. I've heard of lifters who have exacerbated the damage to their already damaged backs by using this. A training partner of a friend tried it, felt great for 20 minutes, no pain or stiffness, then woke up next day in agony. Never having had the chance to use one, unless you count lying on a bench with a dumbbell between my feet, I can't comment on the pros and cons. But with your history of back pain, I would look at the whole picture before committing to it. As a glute/ham exercise it looks great, but for rehab ... well, read the literature and make your own judgement.

Best,
Ray

Hey Ray, thanks for the info mate, whenever trying out anything new i always take it real easy. At the mo i use a seated back extension, seated belted in, i also limit the range of motion, not over extening and not over bending. I perform a couple of sets with in and around 300-350lb once a week. Seems to help with pain relief. But when i up the frequency on this particalur movement, i get the reverse effect.


The reverse Hypers I speak of are not done on a machine , you simply lay on your belly on table or high bench with legs off end and raise legs for reps no machines or weights involved .... I think the main emphasis is being on surface high enough that feet don't touch ground and can stretch to 90 degree or little more, smooth reps...


Ah yes, that makes sense Ron. Ill salt it in and take it nice and easy. Thanks man.
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sirloin

Friday night workout...

Technogym Converging shoulder press machine (palms facing)...
Supersetted with
Technogym Seated pully rows
After warm ups i did 3 good heavy main working sets of 4-6 reps, but no griders!

Finnished up with the Technogym plate loaded leverage leg press (i let my training partner caddy for me lol).
350kg x 11 deadstart reps (no grindes)
As luck would have it, am just the perfect height so that i need to unlock the handles, perfect depth etc.

Bar a set here and there of static holds on biceps, ive decided for now to focus soley compound movements.

Reducing my freqency to 3 workouts per week on an A / B split. On none weights days ive started doing a bit of swimming.

A - above workout (2 push, 1 pull)
B - neutral grip pulldowns, flat shoulder width grip smith machine benches and alternating stiff legged deadlifts with preacher curl static holds.

Diet remains the same, meat free etc, down another 2lbs, isnt much, but the focus is just as much on the maintance of the lean tissue.






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sirloin

Hey ya'll,

Had to change a few things from what i'd planned last week, my back still isnt cooperating as i'd hoped on certain movements. Been training every 3rd day as planned though, with swimming and brisk walks on active rest days.

Been alternating between upper body and lower body workouts.

Workout A
Neutral grip pulldowns
Preform exactly like so...
https://youtu.be/WLCRqSxK2tY
Almost like a sternum chin
Then shoulder width grip smith machine benches or machine dips in rest pause style. Finnish up with static holds on the preacher curl machine. My Triceps dont seemed to need direct work, but my biceps diffo do.

Workout B
Lever style leg press, rest pause style, then calf presses and finally, seated back extension machine or planks on the vibo plates - highest level.

Usually in and out of the gym in 30-40 minutes, dont like to rush things.

Weight wise, ive stayed the same, have been consuming a little more than i should though, love my Italian / med foods. Cheeses, a little fish, home made gnocchi with goose egg and imported chestnut flour, greek yougart, fruits, olives, eggs. Oh man, why does the heat make me wanta eat more lol.
People seem to want to lean out during the summer and "bulk" in the winter, but for me summer means abundance and energy storage, of course, weve abundance year round now, were preparing for a winter that never comes.


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mrbear

Hey Rob, just stopped by to check how your doing. Shame your back is giving you grief, least your getting some workouts in though! Im with you on the summer eating, i cant get enough food and water when the weathers nice, sun seems to make it better as with most things i guess :) hope you back improves pal.
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hit4me

Florida, USA

have you ever tried yoga, or pilates or stretching for your back
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sirloin

mrbear wrote:
Hey Rob, just stopped by to check how your doing. Shame your back is giving you grief, least your getting some workouts in though! Im with you on the summer eating, i cant get enough food and water when the weathers nice, sun seems to make it better as with most things i guess :) hope you back improves pal.


Hey Mike, how goes it:)

Starting to ease up a good bit now thanks, yeah that weathers been great, eating on the patio every meal haha. Between italian food, feta cheese greek salads, mexican rice, black bean, salsa and advocado burritos, poached eggs and sardines on super seeded toast for.breakky everyday and mixed berries and cream for afters...oh man alive. Winter cant come quick enough lol.

Hows your neck and training going?





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sirloin

hit4me wrote:
have you ever tried yoga, or pilates or stretching for your back


Hey mate,

Yoga and pilates isnt for me, but i do like static plank holds on the vibo plates, foam rollers for the low back, dead hangs and swimming etc. But the resistance training by far is by far the best pain reliver for me.
Theres been days were i could barely walk into the gym upright, and then after a couple of movements its completely fine.

Dont think ive mentioned what caused my back issues, there was a few things, but the worst trama was while in the army on tour in Cyprus, i was up a tower and was coming down, i jump back and down thinking i was only a run or two from the ground, as it happened, i was actually about 20ft from the ground...i was talking and got side tracked lol. Anyho, from that day my back has never been the same.
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sirloin

Training is going good, back is feeling much better again...

Diet wise, Ive resorted back to a similar method thats worked well for me in the past, a method Steve Reeves used to get in shape for contest thats described in his book dynamic muscle building. Pretty much a liquid diet and a proper whole food dinner.

For breakfast Ive been having a large shake consisting of 2 scoops of grass fed whey concentrate, mixed with a scoop of organic fine grounded Scottish oats, 1 banana, and for flavour ethier organic cacao or vanilla powder.

Pre workout: I just have 5g of creatine and 2g of beta alanine, mixed with fresh fruit juice.

Post workout: A shake consisting of 1scoop grass fed whey isolate, 1 scoop of free range egg white protein powder, 1 scoop of glyco-maize, and again for flavour organic cacao or vanilla powder. Note, I always use unflavoured protein powders, the less ingredients the better.

Then dinner is a little wild fish, 2-3 poached eggs, lots of steamed greens, and some baby potatoes with grass fed ghee.

Late supper: a little raw unpasteurised cheese, and glass of red too wash it down:)

Finding this way of eating doable. Currently weigh 270lbs.





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sirloin

Had to cut one of my favourite gym memberships today due to a prick trainer who was quite clearly monitoring my movements, even followed me into the changing rooms and pretended to be doing something, then as I left the gym I accused me of damaging the stupid bungee cord that holds the pin on a machine. Needless to say ive cancelled that membership and am considering taking the matter furthur given that i was being watched in a public changing room.

Anyho, have decided to stop taking creatine and the beta alanine. I also stopped mega dosing caffeine / pre workout supplements.
Found this an interesting article from Ori Hofmekler on creatine...

http://defensenutrition.com/...h/#.WTid3manzMI

Pre workout going forward will be just one scoop of unflavoured grass fed whey concentrate, with one tbs of good quality coffee.

Post workout 2 scoops of the grass fed whey concentrate and some organic cacao (great antioxidant), alone with a scoop of glyco maize.
I found egg white and whey isolate just runs right through me. Just gonna stick with the concentrate. Hofmekler, whom am heavily influenced by recommends not having the fast carbs post workout, just the whey. This is something I may experiment with.








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sirloin

http://chadwaterbury.com/...kout-nutrition/

Just in case anyone interested in why Hofmekler doesnt recommend fast carbs post workout:)

On a side note for those in the UK that use whey, bodybuilding warehouse have a cracking deal on their unflavoured grass fed whey concentrate (produced at low temperatures), 5kg bag for ?45 vs the ?100 for 2kg I was paying for the organic protein on page one of this log.


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sirloin

My daily Low carb lunch, 4 soft poached eggs in a tomato, garlic, chilli, onion sauce. Topped with a little fresh basil and grated parmesan cheese. Yum yum...
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sirloin

Re-introduced a couple of free weight lifts back into my training this week. Firstly strict standing presses, its a good test of explosive power, great shoulder & triceps exercise and works the deeper stablizing shoulder muscles. Secondly stiff legged deadlifts, great rear chain movement, im not convinced that leverage leg presses are enough for the hams & glutes.

Diet is going much better again, farily low carb and no loss of stength ditching the pre workout / creatine supplements. Have been following Ori Hofmeklers pre and post workout plan, no fast carbs post workout anymore.

Given that i hate the taste of fish, im no longer eating any, just a fish oil supplement, bar that, am lacto ovo veggie. The good quality grass fed whey concentrate has really made a differance, does a great job of keeping blood sugar stable and gives me no stomach issues.

Note: Not trying to promote vegetarianism, i was actually a butcher a one time lol, i dont eat this way for moral or enivormental reasons or anything like that. I simply dont like the taste or texture of meat or fish. Secondly, i feel eggs and good quality whey are better sources of protein. Especially the whey given its high leucine content. This coupled with raw cheeses or Icelandic shyr yougart, a little fruit (berries), veggies, salads, organic nut butters (almond, walnut or cashew) and organic vanilla powder and cacao is working a treat. Oh, and no grains or heavy starches.

Upwards and onwards:)
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sirloin

Been focusing on one main movement per workout (high volume) this last week. Followed up with some assistance work...inspired by Mr T.

Day 1 - Bench
Day 2 - Bent Over Row (jones machine)
Day 3 - off
Day 4 - BB Push Press
Day 5 - Leverage Leg Press
Day 6 - off

Today was Push press
After warm ups, 6 sets of 3 @85kg
+ a double with 95kg.
Assistance work...
DB Upright Row (4 sets of 10)
Supersetted with...
Rear delt cable flyes (4 sets of 15-12)

Tomorrow will be Leverage LP with SLDL's and calf presses.

Also doing daily 40 minute brisk walks, down to 266lb.

Stopped counting calories, macro's etc, just eating little and often, lacto ovo veggie



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sirloin

Me dinner tonight: potato hash with mushrooms, onions, cheese and 2 lightly fried eggs.
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sirloin

Dessert 2 hours later...

Fruit salad (blue / strawberries, red and green grapes and banana), with a protein casturd. Basically just added 2 scoops of unflavoured grass fed whey to a tub of light custard and a little vanilla powder.

Every four or five days i have a good carb night.
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sirloin

Legs today....

Lever style leg press
400kg x 7 rest paused reps (5 seconds between efforts)
Calf Presses
200kg stack x 8 reps to failure (3 second hold in the stretched position, plus a 3 second hold in the contracted position of each rep).
SLDL (Jones machine)
125kg x 8 (ntf)

Day off tomorrow, then Jones machine benches, then machine dips and pec deck flyes supersetted in 3-5 rep clusters.
Switched from the smith machine to the jones, offers a more natural pathway but with the same security.

On this four way split i use the same movements each time, the variables i change is the load, volume and intensity.

On Sunday i'll train Bent over rows (again on the Jones), neutral grip pulldowns and machine preacher curls.

Dropped 1.5b this last week...which is fine, slow and steady as she goes, maintaining strength nicely.





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hit4me

Florida, USA

sirloin wrote:
Legs today....

Lever style leg press
400kg x 7 rest paused reps (5 seconds between efforts)
Calf Presses
200kg stack x 8 reps to failure (3 second hold in the stretched position, plus a 3 second hold in the contracted position of each rep).
SLDL (Jones machine)
125kg x 8 (ntf)

Day off tomorrow, then Jones machine benches, then machine dips and pec deck flyes supersetted in 3-5 rep clusters.
Switched from the smith machine to the jones, offers a more natural pathway but with the same security.

On this four way split i use the same movements each time, the variables i change is the load, volume and intensity.

On Sunday i'll train Bent over rows (again on the Jones), neutral grip pulldowns and machine preacher curls.

Dropped 1.5b this last week...which is fine, slow and steady as she goes, maintaining strength nicely.







forgive me for my ignorance, what are Jones machine benches and Jones rows???

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sirloin

hit4me wrote:
sirloin wrote:
Legs today....

Lever style leg press
400kg x 7 rest paused reps (5 seconds between efforts)
Calf Presses
200kg stack x 8 reps to failure (3 second hold in the stretched position, plus a 3 second hold in the contracted position of each rep).
SLDL (Jones machine)
125kg x 8 (ntf)

Day off tomorrow, then Jones machine benches, then machine dips and pec deck flyes supersetted in 3-5 rep clusters.
Switched from the smith machine to the jones, offers a more natural pathway but with the same security.

On this four way split i use the same movements each time, the variables i change is the load, volume and intensity.

On Sunday i'll train Bent over rows (again on the Jones), neutral grip pulldowns and machine preacher curls.

Dropped 1.5b this last week...which is fine, slow and steady as she goes, maintaining strength nicely.







forgive me for my ignorance, what are Jones machine benches and Jones rows???



Hey H,

Its basically a smith machine, only it not only moves up and down, but also backwards and forwards. I feel it gives the best of both worlds from machine and free weights.

I like benching, but ive no training partner now and no power racks for safety. I like the smith, but the problem is the bench is not a straight up and down movement, it has or should have a slight arch to save from shoulder impingment. This isnt an issue with the Jones, given that it moves backwards and forwards.
Hope this explains it:)

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sirloin

So its be about 10 weeks now, am down 18lb and have just over 3" off my waist, strength is maintaining nicely. Cranking up the heat a bit more though, only going to have a high carb day once a week. High protein, medium fat, low carb (50-100g) the rest of the time.

Notes....
- No loss of strength from eliminating the pre workout supplements.
- No loss of strength from going meat free (not surprised by this).
- Was able to come off my blood pressure meds a few weeks back.
- Bipolar meds have also been halved.
- Have went from having to use 30/500 cocodamol to 15/500s.
- Have stopped taking several of the supplements I was on, now just Vit D, fish oil and a multi vit and mineral. (I dont class grass fed whey as a supplement.
- The unflavoured hormone free grass fed whey has been a great help in reducing sugar cravings and my keeping blood sugar stable.

Training going forward, im cutting the workouts back to training twice per week, with daily 3-7 mile walks (for relaxation).
Used Dr D's 15-15-15 plus 8-12 reps method for the first time the other day, full body workout, very humbling lol, thinking of just going back to full body workouts again, really enjoying it. That was on Sunday morning at 10am, so ill have at it again tomorrow night at 10pm with a full body static hold combined with rest pause workout.











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hit4me

Florida, USA

sirloin wrote:
So its be about 10 weeks now, am down 18lb and have just over 3" off my waist, strength is maintaining nicely. Cranking up the heat a bit more though, only going to have a high carb day once a week. High protein, medium fat, low carb (50-100g) the rest of the time.

Notes....
- No loss of strength from eliminating the pre workout supplements.
- No loss of strength from going meat free (not surprised by this).
- Was able to come off my blood pressure meds a few weeks back.
- Bipolar meds have also been halved.
- Have went from having to use 30/500 cocodamol to 15/500s.
- Have stopped taking several of the supplements I was on, now just Vit D, fish oil and a multi vit and mineral. (I dont class grass fed whey as a supplement.
- The unflavoured hormone free grass fed whey has been a great help in reducing sugar cravings and my keeping blood sugar stable.

Training going forward, im cutting the workouts back to training twice per week, with daily 3-7 mile walks (for relaxation).
Used Dr D's 15-15-15 plus 8-12 reps method for the first time the other day, full body workout, very humbling lol, thinking of just going back to full body workouts again, really enjoying it. That was on Sunday morning at 10am, so ill have at it again tomorrow night at 10pm with a full body static hold combined with rest pause workout.













great job, without me searching this thread...can you detail the diet and supplements in one entry

thx

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sirloin

Hi H,

All the supps i was taking are listed on the first page (4th post).

As mentioned, am lacto ovo veggie,

An average day would be...

Pre workout / breakfast is 2 scoops of unflavoured grass fed hormome free whey concentrate with organic cacao added for flavour. Then a black coffee.

Post workout (i wait one hour), fat free Icelandic Skyer yougart (300g) with one scoop of the grass fed whey and then fresh mixed berries.

Lunch - 3-4 poached free range eggs, one slice of superseeded bread, fish oil supplement.

Mid afternoon - 2 scoops of the grass fed whey with organic vanilla powder.

Dinner - large salad with mayo, 2 boiled eggs, fat free cottage cheese.

Supper - organic rice cake/s (just 6 grams of carbs per cake) with walnut or cashew butter.

When i did eat meat or fish i would only have it at dinner, again, am not promoting vegatarianism, i just dont like the taste or texture of meat or fish, i also feel eggs and whey - good quility whey that is, are better protein sources. The whey is also a great source of fuel, something i never though of until after reading Ori Hofmeklers work.

Hope this helps:)


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hit4me

Florida, USA

sirloin wrote:
Hi H,

All the supps i was taking are listed on the first page (4th post).

As mentioned, am lacto ovo veggie,

An average day would be...

Pre workout / breakfast is 2 scoops of unflavoured grass fed hormome free whey concentrate with organic cacao added for flavour. Then a black coffee.

Post workout (i wait one hour), fat free Icelandic Skyer yougart (300g) with one scoop of the grass fed whey and then fresh mixed berries.

Lunch - 3-4 poached free range eggs, one slice of superseeded bread, fish oil supplement.

Mid afternoon - 2 scoops of the grass fed whey with organic vanilla powder.

Dinner - large salad with mayo, 2 boiled eggs, fat free cottage cheese.

Supper - organic rice cake/s (just 6 grams of carbs per cake) with walnut or cashew butter.

When i did eat meat or fish i would only have it at dinner, again, am not promoting vegatarianism, i just dont like the taste or texture of meat or fish, i also feel eggs and whey - good quility whey that is, are better protein sources. The whey is also a great source of fuel, something i never though of until after reading Ori Hofmeklers work.

Hope this helps:)



interesting, I tried an all meat diet and did not lose a pound...and got tired of it very quickly...now I am trying something similar to what you are doing to see if that helps
2 eggs in the morning before work
whey protein bar for a midmorning snack
bone broth protein shake for lunch
tuna for afternoon snack
workout
salad for supper with spinach, tomatoes, onion, shredded cheese and 3 oz chicken and pumpernickle croutons
evening snack if needed is low fat cottage cheese

just started today, so it will take a couple weeks to see if any pounds come off

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