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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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Turpin

Training going very well presently , still pursuing progression in the main lifts ( for me ) and thereafter using an ancillary movement for fatigue of the targeted musculature.

Yesterdays training was :

Front squat : 8 working sets x 4 reps
Gironda Heels raised hack slide : 5 sets x 12 reps
Donkey calf raise : 5 sets x 25 reps

https://www.youtube.com/...h?v=8wZLKYbJdN8

Felt really focused and today the quads have that desired tenderness.

Food was :

B`fast : 4 eggs in butter , 1 toast & coffee.

Evening meal : fillet steak , broccoli , asparagus , wine.

Supper : Cheese , cracker.

( not a lot , I know. BUT this is just how I eat and feel satiated )

Bodyweight is currently 74kg .
I have a further few weeks on this training cycle then my intent is to move to more targeted muscle training .

T.
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Ray200

Turpin wrote:
Training going very well presently , still pursuing progression in the main lifts ( for me ) and thereafter using an ancillary movement for fatigue of the targeted musculature.

Yesterdays training was :

Front squat : 8 working sets x 4 reps
Gironda Heels raised hack slide : 5 sets x 12 reps
Donkey calf raise : 5 sets x 25 reps

https://www.youtube.com/...h?v=8wZLKYbJdN8

Felt really focused and today the quads have that desired tenderness.

Food was :

B`fast : 4 eggs in butter , 1 toast & coffee.

Evening meal : fillet steak , broccoli , asparagus , wine.

Supper : Cheese , cracker.

( not a lot , I know. BUT this is just how I eat and feel satiated )

Bodyweight is currently 74kg .
I have a further few weeks on this training cycle then my intent is to move to more targeted muscle training .

T.


I see what you mean. If that's 1500 calories I'll be surprised. Still, if it works ...
How are you finding the front squats? I'm back on them after finally admitting defeat with standard back squats (another back strain with a light weight). I see you're limiting your sets to 4 reps too. Very wise. Anything above 6-8 is problematic.
As ever, keep up the good work. Great to see progress over the months.

Best,
Ray
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Turpin

Cheers Ray . Yes the front squat is better performed for lower rep schemes due to other non-targeted musculature ( upper back ) giving out before the thighs , hence the low rep BUT high sets to create a cumulative fatigue effect . Thereafter the hack slide really fatigues .

T.
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Dan_The_man

Turpin wrote:
Cheers Ray . Yes the front squat is better performed for lower rep schemes due to other non-targeted musculature ( upper back ) giving out before the thighs , hence the low rep BUT high sets to create a cumulative fatigue effect . Thereafter the hack slide really fatigues .

T.


Excellent point, I've always struggled past rep 5 in the front squat. My arms tire, my clavicles tire, and my posture eventually gives out.
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Nwlifter

Sheesh, nice stuff man!

Hey, you said 'moderate protein' , about how much approx per day do you eat in grams?
It's obviously the right amount, your lean and just a 'tad' strong lol. But curious how much you take in on average for protein?
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Turpin

Nwlifter wrote:
Sheesh, nice stuff man!

Hey, you said 'moderate protein' , about how much approx per day do you eat in grams?
It's obviously the right amount, your lean and just a 'tad' strong lol. But curious how much you take in on average for protein?


I don't really count any macros other than carbs ( under 50gms daily ) BUT over 3 meals Id say on an `average` day I take in approx. 90-100gms protein , sometimes a little more or less , but around 100gms.

T.

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Nwlifter

Turpin wrote:
Nwlifter wrote:
Sheesh, nice stuff man!

Hey, you said 'moderate protein' , about how much approx per day do you eat in grams?
It's obviously the right amount, your lean and just a 'tad' strong lol. But curious how much you take in on average for protein?

I don't really count any macros other than carbs ( under 50gms daily ) BUT over 3 meals Id say on an `average` day I take in approx. 90-100gms protein , sometimes a little more or less , but around 100gms.

T.



OK, cool, thanks. I'm trying to balance calories with max protein, when I shoot for over 200 protein I end up with too many calories and my belly expands so to speak lol, cool only 100 grams is enough to give you that kind of muscle and support progress.

Thanks for the info. !


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Ray200

Turpin wrote:
Cheers Ray . Yes the front squat is better performed for lower rep schemes due to other non-targeted musculature ( upper back ) giving out before the thighs , hence the low rep BUT high sets to create a cumulative fatigue effect . Thereafter the hack slide really fatigues .

T.


Yes, I've always struggled with the squat--and as my formative influences were JC Hise and Dr Ken, you can see how that would affect my progress--so the front squat seemed the best alternative. As such, I'm looking at technique 'tweaks' I can use to make it better. Always studying others who do this exercise so thanks for posting the video.
Also, are you not using your hip squat device? Looked very interesting, to my layman's eyes anyway. Had the same trouble you had with belt squats: great exercise but a pain to set up. Just looking for alternatives.

Best,
Ray
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Turpin

Ray200 wrote:
Also, are you not using your hip squat device? Looked very interesting, to my layman's eyes anyway. Had the same trouble you had with belt squats: great exercise but a pain to set up. Just looking for alternatives.

Best,
Ray


Yes , I am using it .. BUT I am waiting until this training cycle is concluded before taking things to the next level ( progressive reps / resistance ) with it and using it as a mainstay.

T.

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Crotalus

Turpin
I don't really count any macros other than carbs ( under 50gms daily ) BUT over 3 meals Id say on an `average` day I take in approx. 90-100gms protein , sometimes a little more or less , but around 100gms.

T.


Wow, only 50 grams of carbs ... carbs is all I count also but try and stay at 100 which I thought was low. I'd go lower but just my oatmeal would already put me at 50 then would think just trace carbs would put me at 100. I'll have to look up your meals again and see where I could cut back more on carbs.
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Turpin

Whilst some are busy developing the `showy` or weekend disco muscles I prefer to simply concentrate on getting stronger . Trapezius development is the new six pack abs ( The trap bar or deadlift works the latter too moreso than anything else Ive utilised over the years ).

Video : https://www.youtube.com/...eature=youtu.be

Be real , stay natural.

T.
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Nwlifter

Cool, yes, traps are my huge goal! nice!

Turpin wrote:
Whilst some are busy developing the `showy` or weekend disco muscles I prefer to simply concentrate on getting stronger . Trapezius development is the new six pack abs ( The trap bar or deadlift works the latter too moreso than anything else Ive utilised over the years ).

Video : https://www.youtube.com/...eature=youtu.be

Be real , stay natural.

T.


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Frank Scott

Turps
You eat eggs daily (?). How is your cholesterol or is that all tosh?
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Turpin

Frank Scott wrote:
Turps
You eat eggs daily (?). How is your cholesterol or is that all tosh?


Eggs scrambled in butter daily , steak most nights and red wine. My cholesterol on my last reading was slightly elevated but mostly due to rise in HDL ( LDL was unchanged ) and triglycerides were minimal.
Personally I don't visit my doctor much at all ( last time was for the above blood work ) and simply gauge my health by way of feeling of well being. I rarely have colds or other ailments that affect those I work closely with and I enjoy good vigorous exercise without fear.

T.
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Turpin

Well , after period of sciatic episode ( not lifting but work related ... restraining a refractory prisoner ) and having to hobble around for weeks I had to make attempts to get things moving again without aggravating any injury further and `Belt squats` fit the bill perfectly on a special apparatus purpose built for the job by a good friend. It involves No loading or compression of the spine but provides incredible isolated stimulus in the quads.
5 sets x 20 reps and my legs were like jelly ( I seriously couldnt walk for the shaking ) I`ll gauge the after effect in the coming days. The great thing about these is that you can easily target the desired areas by simply adjusting foot position and without compromise . These will be the mainstay of my lower body / leg training going forward .

Workout was :
Belt squat : 5 working sets x 20 reps
Hack slide : 3 sets x 12 reps
Calf raise : 3 sets x 25 reps
Side bend : 3 sets x 12 reps ( per side )

Video : https://www.youtube.com/...eature=youtu.be

T.
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Average Al

That looks like a nice setup - you can block the weight up at the start and finish, and no big pile of swinging weights to get in the way. Is it just a lever arm hooked to a cross beam in your rack?

I've tried using belt squats just using a stack of weight on a pin, and it gets awkward at the start and finish.
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gdm

Turpin,
Question for you.
It looks like you use a fairly quick, control rep speed.
Do you use the flex/squeeze the muscle technique while doing your reps?
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Turpin

Average Al wrote:
That looks like a nice setup - you can block the weight up at the start and finish, and no big pile of swinging weights to get in the way. Is it just a lever arm hooked to a cross beam in your rack?

I've tried using belt squats just using a stack of weight on a pin, and it gets awkward at the start and finish.


Yes it a simple cradled lever with olympic size bar horns that slides into a 1" steel safety bar at one end and hooks to the hip belt at the other. Ive tried every which way with belt squats including loading pin and they can be very akward , but this makes for a very efficient start / finish to a very effective exercise.

T.

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Turpin

gdm wrote:
Turpin,
Question for you.
It looks like you use a fairly quick, control rep speed.
Do you use the flex/squeeze the muscle technique while doing your reps?


Yes , I use a fairly rapid cadence BUT I feel every rep. In the low position I am trying to feel the stretch in my lower thigh ( knee tracking over foot ) and in the finish position my knees remain unlocked and I am squeezing the thighs hard . I find a close stance ( 6" at most between heels ) where the knees are forced to track forward most suitable for this method , and use similar on hack slide also.

T.

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Turpin

Two days post workout and my frontal thighs are extremely tender on palpation. I have a few ideas to tweak the performance on the belt squat to best suit my needs and recovery levels BUT very pleased with the stimulus this exercise provides ( just need to temper / adjust it to my need going forwad ).

T.
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Turpin

pic : 30+ yrs apart 19 yrs and 50+yrs old.

Not posted in a while but still in there training hard .
My training is still focused on progression on the main lifts ( Deadlift , Bench press , front squat & OHP ) with some supplementary exercises to advance these lifts. I have dropped the volume slightly to accommodate increases in intensity / weight lifted.

1. Front squat : 5-8 working sets x 3-5 reps
Belt squat : 3 sets x 20 reps
Calf raise : 3 sets x 25 reps
Ab wheel : 3 sets x 20 reps


2. Bench press : 5-8 working sets x 3-5 reps
Weighted suspended row : 5-8 sets x 10 reps ( these are supersetted with bench press )
KB Complex : ( snatch , press , clean n press ) 3 sets x 5 reps each
Fat bar rev. curl : 3 sets x 10 reps
Pushdown : 3 sets x 10 reps


3. Trap bar deadlift : 5-8 working sets x 3-5 reps
GHR`s : 5 sets x 12 reps
Seated calf raise : 3 sets x 25 reps
Toes to bar leg raise : 3 sets x 15 reps


4. OHP : 5-8 sets x 3-5 reps
Pullups : 5-8 sets x 11reps ( these are s/setted with OHP )
Weighted dips : 3 sets x 10 reps
Fat bar curl : 3 sets x 10 reps
Face pulls : 3 sets x 15 reps

ALL of my main lifts are progressing and I enjoy the challenge ( mentally and physically ) of the heavy weights.

....

Diet wise : I am still low carb / higher fat BUT can take in around 100gms of carbs daily these days ( previously I restricted myself to under 50 gms daily ) and as a result I am a few pounds heavier but stronger.

I continue to train a simple x 3 days weekly and concentrate a lot on recovery , using weighted powerwalks x 3 weekly , foam rolling and partake in lunchtime naps daily .

Best wishes , T.
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sirloin

Turpin wrote:
pic : 30+ yrs apart 19 yrs and 50+yrs old.

Not posted in a while but still in there training hard .
My training is still focused on progression on the main lifts ( Deadlift , Bench press , front squat & OHP ) with some supplementary exercises to advance these lifts. I have dropped the volume slightly to accommodate increases in intensity / weight lifted.

1. Front squat : 5-8 working sets x 3-5 reps
Belt squat : 3 sets x 20 reps
Calf raise : 3 sets x 25 reps
Ab wheel : 3 sets x 20 reps


2. Bench press : 5-8 working sets x 3-5 reps
Weighted suspended row : 5-8 sets x 10 reps ( these are supersetted with bench press )
KB Complex : ( snatch , press , clean n press ) 3 sets x 5 reps each
Fat bar rev. curl : 3 sets x 10 reps
Pushdown : 3 sets x 10 reps


3. Trap bar deadlift : 5-8 working sets x 3-5 reps
GHR`s : 5 sets x 12 reps
Seated calf raise : 3 sets x 25 reps
Toes to bar leg raise : 3 sets x 15 reps


4. OHP : 5-8 sets x 3-5 reps
Pullups : 5-8 sets x 11reps ( these are s/setted with OHP )
Weighted dips : 3 sets x 10 reps
Fat bar curl : 3 sets x 10 reps
Face pulls : 3 sets x 15 reps

ALL of my main lifts are progressing and I enjoy the challenge ( mentally and physically ) of the heavy weights.

....

Diet wise : I am still low carb / higher fat BUT can take in around 100gms of carbs daily these days ( previously I restricted myself to under 50 gms daily ) and as a result I am a few pounds heavier but stronger.

I continue to train a simple x 3 days weekly and concentrate a lot on recovery , using weighted powerwalks x 3 weekly , foam rolling and partake in lunchtime naps daily .

Best wishes , T.


Looking solid T...

Are the suspended row like inverted rows or TRX band?





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Frank Scott

Well done Turps, still way out in front.
330 lb front squat for reps, 550 lb deads for reps, and built.
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Turpin

Thank you very much guys.

Sirloin the suspended row is with a 50lb weight vest and TRX straps from a prone position.

Cheers T.
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Turpin

sorry my last should have read `with TRX straps and from the SUPINE position`

T.
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