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"Doing more exercise with less intensity,"
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This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

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Turpin

29/09/2016

GHR`s : bodyweight 5 sets x 10 reps

Deadlift ( conventional ) :3 working sets 240kg x 1 , 260kg x 1 , 280kg x 1

My last pull saw me out of position where my hips rose too quick resulting in rounding on the `pull in` which realised my left pec ( that of the underhand grip side ) spasm badly , the spasm was such that I daren't hold the lift in the top position. It may sound stupid BUT I was content afterward ( after checking my pec was still whole and my left bicep still intact ) that now I have felt this kind of weight once again I could / would achieve this lift in competition again , even after all my injuries past and present and at age 50yrs.

video : https://www.youtube.com/...h?v=z9PSLBEtCuI

Seated calf raise : 5 sets x 20 reps

Toes to bar leg raise : 5 sets x 10 reps

...................

Its now 48hrs since the lift and my pec is still very tender with some slight bruising indicative of a small tear. I had a tear on this pec previously many years back ( hence my bench was always lagging ... well that's my excuse and I'm sticking to it LOL ) and I guess the area had a degree of susceptibility .... but hey , it is what it is .
Now time for a change up in regime .

T.
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MDieguez

Great pull. Close to 4x body weight. Looks like the trap bar had good carryover for you.
Mike
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Turpin

MDieguez wrote:
Great pull. Close to 4x body weight. Looks like the trap bar had good carryover for you.
Mike


Thank you , yes the trap bar was/is invaluable for me in building the strength for deadlifting once more. I could not have progressed with the issues the straight bar exposes with my injury history , hence I limited its use to only single lift `try outs` every 3 weeks with trap bar work as a mainstay.

T.

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Turpin

14/10/2016

Pec still tender and low back/hip still feeling out of kink but still working around these issues . Tonight I tried deadlifting for the first time since injuring it last month , I went with the trap bar as the slightly wider parallel grip tends to allow me to keep the scapulae retracted more thus the pec involvement/contraction at conclusion of the lift is much less than with a straight bar which realises the scapulae being pulled into a forward/winged position at conclusion which contracts the pecs hard ( which caused my issue some weeks back ).

GHR`s : enough sets ( around 5 or 6 ) x 10reps to get the glutes , hips , low back , hams and calves working .

Trap bar deadlift : Worked up to 220kg x 3 ( 3 sets ) .. I was cautious and felt my way to my top sets . Pec was okay ( a little pulled ) at this weight and low back / hips were good after warm up. Will assess the areas a day or so post workout.

Seated calf raise : 4 sets x 25 reps

Toes to bar leg raise : 4 sets x 10 reps

GHR`s ( warm ups ) and trap bar working set video : https://www.youtube.com/...h?v=B2VRqiaVqtc


..............

Been keeping my diet consistent over these weeks in order to ensure adequate protein and fat intake as well as keeping my weight level as I am now employing less intensity in my training.

weight presently sitting at 74kg.

B`fast : 3 eggs scrambled in butter , 1 toast , coffee & supps.

Lunch : Can of salmon , spinach salad .

Evening meal : rib eye steak , greens . glass of wine.

Supper : cottage cheese , walnuts & blueberries.


NB: I have been using Animal packs over the past week or so in order to ensure I am getting all my vits/min necessary for recovery ... Ive been pissing bright yellow for days even with 3-4 litres of water .


T.
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Dan_The_man

Sounds like a lot of unneeded nutrients if you're pissing yellow all the time.
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Turpin

Dan_The_man wrote:
Sounds like a lot of unneeded nutrients if you're pissing yellow all the time.


New supplement , and a saturation of certain vits for sure.

T.

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HDLou

Turpin wrote:
Dan_The_man wrote:
Sounds like a lot of unneeded nutrients if you're pissing yellow all the time.

New supplement , and a saturation of certain vits for sure.

T.



Sounds like excess b-vitamins.
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Turpin

HDLou wrote:
Turpin wrote:
Dan_The_man wrote:
Sounds like a lot of unneeded nutrients if you're pissing yellow all the time.

New supplement , and a saturation of certain vits for sure.

T.



Sounds like excess b-vitamins.


Yep , I agree. Its normalised now so I guess its something that ones system gets adapted too or secretes. Reading the label the levels are no higher than the multi vit/min I usually take BUT the combination of ingredients are different ( BCAA`s , enzymes etc ).

T.

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spud

Turpin wrote:
Calf training : Too many make it more complicated than it is ( I did too ) .
I have always had mediocre ( to shitty ) genetics for calf development and I tried every method / modality out there to seek improvement. BUT for me it is/was as simple as making best of what I had via high reps ( 20+ ) and multiple sets thereof AND a technique of only flexing from the ankle NOT up on the toes as is usually advocated .
I position my foot on the calf block with my toes hanging over the edge and the balls of my feet being the first and only point of contact with the block . This allows only flexion from a single joint ( the ankle ) and not from the toes ( the latter not providing much by way of strength of contraction to the calf musculature in comparison to the ankle ). I then simply `pump` the calves through the ROM that my ankle flexion permits whilst keeping a `soft` flexion at the knee. Nothing fancy , just a simple approach and finding / using what works for ME.
Give it a try and see if it works for you .

video : https://www.youtube.com/...h?v=E8E8nMUzu9Y


Hi Turpin,

This video is private so I can't watch it.

It's information like this that can really help people.

Is there any way that you can unlock it?

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smanjh

Turpin wrote:
HDLou wrote:
Turpin wrote:
Dan_The_man wrote:
Sounds like a lot of unneeded nutrients if you're pissing yellow all the time.

New supplement , and a saturation of certain vits for sure.

T.



Sounds like excess b-vitamins.

Yep , I agree. Its normalised now so I guess its something that ones system gets adapted too or secretes. Reading the label the levels are no higher than the multi vit/min I usually take BUT the combination of ingredients are different ( BCAA`s , enzymes etc ).

T.



If you get bored with the Pak, try Orange Triad by Controlled Labs. It is wonderful, and cheap (AND has COA's behind it).
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Turpin

A comparison pic from age 46 - 50yrs ( pic 1 is @ 72kg bodyweight and pic 2 is today @ 75kg ... SO a little loss in condition ).
This period saw a change up in training from high rep / volume ( Gironda type )with emphasis on hypertrophy and physique , to a more strength based training programme .
I have gained in certain areas ( pecs & arse from the heavy powerlifts ) , maintained arms and legs etc , but lost some illusion of shape & muscularity by weight increase & increased upper thigh size ( detracting from lower thigh ) and waist / hips .
BUT overall I am quite happy to be still making progress at 50+.

T.
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Dan_The_man

46 or 50 not many men look anywhere near as good at either age.
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Turpin

Dan_The_man wrote:
46 or 50 not many men look anywhere near as good at either age.


Thank you Dan , much appreciated.

T.
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hit4me

Florida, USA

that's a helluva consistent diet you are on, good job....guess I need to become more discipline in my eating habits, lol
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smanjh

Dan_The_man wrote:
46 or 50 not many men look anywhere near as good at either age.

Very true.

Turpin is amazing at this stuff. Even more amazing is his ability to stay so consistent at every aspect.

Turpin,

When are you going to win a show? You would need like 2 weeks prep time at this point, and would probably demolish a Masters Class, and also do very well in the other classes.
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Turpin

smanjh wrote:
Dan_The_man wrote:
46 or 50 not many men look anywhere near as good at either age.
Very true.

Turpin is amazing at this stuff. Even more amazing is his ability to stay so consistent at every aspect.

Turpin,

When are you going to win a show? You would need like 2 weeks prep time at this point, and would probably demolish a Masters Class, and also do very well in the other classes.


Thanks guys.

Smanjh thanks, but my focus moving forward is simply strength and conditioning. I love looking in on physique stuff ( & lets face it we all want a decent physique ) but I done one comp many years ago and although doing very well I knew it was not something I enjoyed or would like to do again.

thanks again

T.
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sirloin

Hi T,

Both your pic's are outstanding mate, personally I prefer your current look, more powerful looking, indeed we all to want look good, but lets face it, being in your current condition and pulling 3+ times your own bodyweight must be somewhat satisfyingly I'll bet:)

Best
Rob


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Turpin

sirloin wrote:
Hi T,

Both your pic's are outstanding mate, personally I prefer your current look, more powerful looking, indeed we all to want look good, but lets face it, being in your current condition and pulling 3+ times your own bodyweight must be somewhat satisfyingly I'll bet:)

Best
Rob




Thank you Rob . There is a degree of satisfaction to be had when your strength goals are achieved and moreso when staying within a weight limit that ( I feel / know ) realises ones best pound for pound . Previously this best was 23yrs ago at 72kg SO there has been some improvement LOL .
But , whilst I realise my physique cannot realise much / if any improvement due to aging I can/will do all that I can in terms of preserving and improving strength which in turn should keep the prospect of sarcopenia at bay for a while yet.

Thank you .

T.

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Turpin

Well training has finally got back on track and any effects of the pec injury is purely now residual to non existent , save for the annoying twitches in the affected pec which occurs night and day ( strange and annoying but not bothersome ).
I was evaluating my training recently looking for a way forward and began looking at pics I took for comparison purposes . I dred taking comparison pics as the resulting outcome can render yer training over that period ( a full year in this instance ) invalid / un-productive & especially now I am over 50yrs I have no time to waste.
BUT anyhoos heres a couple of comparisons a full year apart where ( after a play about ) I tried to get the same light etc.
Despite being at approx the same weight of 73kg in both pics I feel I have gained some over the year. I intend to continue training in the same manner over the coming months ( same exercise format ) but intend dropping my volume on my main lifts from 10 sets x 3 to around 5 sets x 3 whilst increasing the intensity of my assistance work.

T.
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Dan_The_man

If there is a difference it's miniscule.
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Dan_The_man

I can see more now you've blown the pictures up. Even so, the lighting is slightly different. Your arms look slightly more bent on one of the pics and your shoulders higher. And if your bodyweight is still the same then I can't see there would be a huge amount of difference.
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Turpin

Dan_The_man wrote:
I can see more now you've blown the pictures up. Even so, the lighting is slightly different. Your arms look slightly more bent on one of the pics and your shoulders higher. And if your bodyweight is still the same then I can't see there would be a huge amount of difference.


Dan , TBH I am not that interested in arguing the point. Thank you for your input.

T.
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Equity

Turpin wrote:
Dan_The_man wrote:
I can see more now you've blown the pictures up. Even so, the lighting is slightly different. Your arms look slightly more bent on one of the pics and your shoulders higher. And if your bodyweight is still the same then I can't see there would be a huge amount of difference.


Dan , TBH I am not that interested in arguing the point. Thank you for your input.

T.


The back is definitely bigger, wider thicker; just look at the lower portion of the lats. Elsewhere is less noticeable IMHO.

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HDLou

Turpin wrote:
Well training has finally got back on track and any effects of the pec injury is purely now residual to non existent , save for the annoying twitches in the affected pec which occurs night and day ( strange and annoying but not bothersome ).
I was evaluating my training recently looking for a way forward and began looking at pics I took for comparison purposes . I dred taking comparison pics as the resulting outcome can render yer training over that period ( a full year in this instance ) invalid / un-productive & especially now I am over 50yrs I have no time to waste.
BUT anyhoos heres a couple of comparisons a full year apart where ( after a play about ) I tried to get the same light etc.
Despite being at approx the same weight of 73kg in both pics I feel I have gained some over the year. I intend to continue training in the same manner over the coming months ( same exercise format ) but intend dropping my volume on my main lifts from 10 sets x 3 to around 5 sets x 3 whilst increasing the intensity of my assistance work.

T.


Awesome back development. Reminds of the old Franco Columbu rear lat spread pics.
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hit4me

Florida, USA

Mr. Turpin, awesome physique that you have definitely put a lot of hard work in to get there

question...how tall are you?
reason I ask is I am 5"8" and weigh 210lbs
if you are the same at 160lbs...I would have to lose 50lbs to look that good...holy shit, guess I better get my ass to work if want to look that good especially since we are about the same age
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