MB Madaera
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Chris Madaera
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My Progress After Cardiac Surgery
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s153015

New Brunswick, CAN

Note: I had triple bypass surgery on June 13, 2007 at age 48. The following is a journal that I'm starting. I actually started working out lightly 12 weeks after my surgery, when I had the ok for my sternum to be sufficiently healed, but I have not documented the period where I was slowly building up the weights, and was not yet dieting other than simply eating what looked good to gain strength initially.

I begin 2008, with this thread and my goal to be in the best shape of my life at 50 years old, in the year following my surgery. (note this thread was originally title My Progress and Workout Videos, and I asked Dr. Darden to change the title. this was a following a discussion with Andrew Baye, where he suggested I document my program. I hope, other than achieving my own goals, this might help anyone else recovering from surgery.

Day 3 of my diet over and at 196.5 down 5 lbs in 3 days. (water loss but still encouraging)

The following are videos of my first workout after a scheduled layoff.

http://www.youtube.com/...5D20213F&page=1

http://www.youtube.com/...5D20213F&page=2

For those having problems with the link to youtube.... just do a search in youtube for ss153015



Superhydration: drinking 16 cups or more of water per day helps flush out
waste from burning fat, helps you feel full and burns extra calories
(taking cold water and bringing it up to body temperature before it, um,
goes down the drain)
**************
Wk1 Jan 2 starting weight: 201.5
Jan 6 weight:
Wk2 Jan 13 weight:
Wk 3 Jan 20 weight:

Wk1 Jan 27 weight:
Wk2 Feb 3 weight:
Wk3 Feb 10 weight:

Wk1 Feb 17 weight:
Wk2 Feb 24 weight:
Wk 3 Mar 2 weight:

Wk1 mar 9 weight:
Mar 12 weight:

Breakfast
Shake (2 scoops whey protein, 3-4 tsp fish oil, 1 tsp olive oil, 8 oz
frozen berries, 1 scoop splenda unless protein already artificially
sweetened, add fiber if desired) 400 calories or 8 points
( Drink at least 1 large glass of water over and above meal)

Mid morning shake (1 scoop metabolic drive and 1 tsp olive oil) (skip for
ladies except for week 3, one scoop only) 150 calories wk 3 add 1 scoop (
Drink at least 1 large glass of water over and above meal) or (for men 3
points for weeks 1 and 2 and 5 points for week 3) and for ladies (0 points
for weeks 1 and 2 and 2 points for week 3)


Lunch
Michelina 250 calories
( Drink at least 1 large glass of water over and above meal) or 5 Points

Mid afternoon shake (same as mid morning) 150 calories wk 2 and 3 add 1
scoop or 3 points for week 1 and 5 points for weeks 2 and 3.
( Drink at least 1 large glass of water over and above meal)


Dinner 500 calories (only meal you have to calculate; or 10 points
( Drink at least 1 large glass of water over and above meal)

Evening snack Michelina 250 calories or 5 points

If 2 Michelina dinners total less than 500 calories make up difference with
metabolic drive, + add fiber to any meal as desired/needed.

Drink as much extra water as possible but try to drink it all by 5 PM so
you're not up half the night. Get to bed an hour early. Only strength train
2 or 3 times a week (safe, slow but intense, one set of 5 to 10 exercises)
or add one 20 minute casual walk per day. Keep bedroom cooler at night. (if
you screw up a meal, forgive yourself and don't use it as an excuse to
screw up the next one) (tell everyone your goal to keep you honest)

Wk 1 men 1700 34 pts /ladies 1550 31 pts
Wk 2 men 1800 36 pts/ladies 1650 33 pts
Wk3 men 1900 38 pts/ladies 1750 35 pts

Mar 13 off to cruise at ideal weight and reward yourself for doing a good
job! While on cruise, plan next phase of goal to finish 2008 in best shape
of your life!!
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s153015

New Brunswick, CAN

Well on day 4, it seems that the oysters and peanut butter that I had were high in sodium, and I often show a weight gain, the day after a workout, (I'm guessing body short term response is to retain water due to stress), so I'm back up to 198.5. Still, this is a loss of 3 pounds in 4 days.

Wk1 Jan 2 starting weight: 201.5
Jan 6 weight: 198.5
Wk2 Jan 13 weight:
Wk 3 Jan 20 weight:

Rick
**********************************
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s153015

New Brunswick, CAN

Here are a couple of before pictures... actually they're as of today Jan 6, 2008... and they're not great, but is something to compare to on March 12, 2008, and later this year....
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s153015

New Brunswick, CAN

Here is the second picture... I'm at 198.5 in these...
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bugman

Those youtube links don't work unless you own the album.
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DownUnderLifter

Good work mate, 3lb in 4 days is still a good effort.

Keep it up!
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s153015

New Brunswick, CAN

Down 1 lb from yesterday, but still up 1 from low of 196.5 a couple of days ago... 4 lbs 5 days still good. (and some of it is probably fat instead of water)

Wk1 Jan 2 starting weight: 201.5
Jan 5 first workout 12 exercises to PF or target reps
Jan 6 weight: 198.5
Jan 7 weight: 197.5
Wk2 Jan 13 weight:
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bugman

One more time...

The links don't work for me. It gives a message something to the effect, that this album does nt belong to me. I think you need to link to them after playing the video then copy/pasting the url.
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s153015

New Brunswick, CAN

For those having problems with the link to youtube.... just do a search in youtube for ss153015
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bugman

bugman wrote:
One more time...

The links don't work for me. It gives a message something to the effect, that this album does nt belong to me. I think you need to link to them after playing the video then copy/pasting the url.


Sorry for reposting. The only reason I said one more time, was because after 10 hours my first post still hadn't shown up. This board sure has some idiosyncrasies.

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s153015

New Brunswick, CAN

196.5 this morning... down 5 lbs. in all... next workout in the morning....

Rick
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waynegr

Switzerland

Hi there,

See your making good progress thats great.

Like your videos, just keep adding weights and reps and you will look great for the cruse, try for 20 reps and then one more set of 10 reps with a heaver weight and might be Mr Cruise.

Wayne
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s153015

New Brunswick, CAN

To Wayne....

thanks for the feedback!\\

Rick
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HITMOF

no one set is all you need to stimulate gains-doing 20 then 10 reps is a waste of time and recovery ability
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HITMOF

Special Tip for Lagging Body Parts
For some, even one set for certain body parts may prove more than the individual can tolerate or even need. For instance, over the years, I have had training clients, who informed me at the start that they couldn't stimulate growth in their calves, whether they were training them with 12 sets three times a week or just one set once a week.

They took my advice, acknowledging the possibility that even one set may be too much, then ceased training their calves entirely. These individuals reported to me on a regular basis, claiming calf increases of 3/4" to 1 1/2" in several months.

Similarly, I've had clients who gained quite well overall with their greatest circumference increase in the neck. These examples prove the reality of "indirect effect", i.e., when growth is stimulated in one muscle, growth is stimulated through the entire musculature - though to a lesser degree; and the larger the muscle being worked, the greater the degree of indirect effect.

The calf increases reported above were likely the result of the effect provided by Leg Presses, Squats and Deadlifts; with those experiencing tremendous increases in their neck being the indirect result of growth stimulation induced by Shrugs and Deadlifts.

Conclusion: If you have a lagging body part, stop training that part entirely for a few weeks, then resume training with a lesser number of sets, or, with calves and neck, stop training them entirely.

Mike Mentzer

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s153015

New Brunswick, CAN

Well at the end of the first full week, I'm down 4.5 lbs, which is pretty good, but up, a half pound from yesterday... stuck to my calories but failed to drink about half my scheduled water intake.... I'm off downstairs to do my second workout...(mostly ntf with 2 exercises aimed for failure/target reps)
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s153015

New Brunswick, CAN

My weight stayed flat today, so still at 4.5 lbs. but this is normal for me the day after a workout.

Rick
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s153015

New Brunswick, CAN

Down 2 lbs. this morning, that is a total of 6.5 lbs in 9 days. 15 pounds to go in 61 days! have a great weekend!

Rick
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tonyf315

Wisconsin, USA

great job! :)
I think it's cool you are tracking your progress on here; I know for me as I was losing all my weight, staying accountable "on paper" in some fashion was a key to staying on my plan....keep up the hard work!
Tony F
Weston, WI
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waynegr

Switzerland

s153015 wrote:
Down 2 lbs. this morning, that is a total of 6.5 lbs in 9 days. 15 pounds to go in 61 days! have a great weekend!

Rick


Hi Rick,

Wow that sounds great.

So what does your full weeks workout look like ???

Wayne
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s153015

New Brunswick, CAN

to Wayne:

I am following the workouts in Ellington's before last book.... and I think I'm on workout #4 (beginner or moderate?... I'm not in front of the spreadsheet that I use to track this)

I'm changing workouts every 4 weeks, (about to change) rather than the 6 recommended in the book, because I am not a beginner though, I started over at the beginner stage, because I stopped working out for 12 weeks due to heart surgery on June 13, 2007... and did not go to failure when I started for the first 3 weeks.

Also, I am putting in more ntf workouts earlier than recommended because I'm 49 years old, not a beginner, and work long hours, and also participate in ballroom dancing...(and lately snow shovelling and one game of pickup hockey)...

I substitute some exercises to accomodate my equipment, and on the ntf workouts I sometimes use jreps, and I use jreps for Chest flies because it allows me to use less weight, which is easier on a shoulder I hurt doing ballistic training years ago, and I find I get better feel for that particular exercise. Thanks for feedback.
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rtestes

Mississippi, USA

Try slowing down your reps to a speed of movement 3 sec on positive and 3 sec on negative movement, minimum. Get someone to time you till you get the feel for time. Move slowly. Change direction smoothly. Start and stop gradually. Diet is most important to weight loss or gain. You adjust calories and be sure and super-hydrate.
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s153015

New Brunswick, CAN

To rtestes

I assume you've watched my videos and feel I'm moving a little quickly on the positive. I thought so too, when I saw them... I am actually trying for about 3 -3.... I think I'm doing at least 3 on the negatives on most, but realize that, after watching the videos, I am faster than that on the positive...

I am not really timing, but just trying to minimize momentum and have smooth turnarounds...I'm planning on videotaping a workout in a little over a week... and will try to pay closer attention... stay tuned. Thanks for the feedback.

Rick
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BIO-FORCE

California, USA

s153015 wrote:
To rtestes

I assume you've watched my videos and feel I'm moving a little quickly on the positive. I thought so too, when I saw them... I am actually trying for about 3 -3.... I think I'm doing at least 3 on the negatives on most, but realize that, after watching the videos, I am faster than that on the positive...

I am not really timing, but just trying to minimize momentum and have smooth turnarounds...I'm planning on videotaping a workout in a little over a week... and will try to pay closer attention... stay tuned. Thanks for the feedback.

Rick


Hi Rick,

Just read of your heart surgery.

I would "seriously" advise against "slowing" your reps any further.


Slow reps, particualrly to failure can create blood pressure spikes that might not be advisable, especially for a beginner. 2/4 or in that range is likely slow enough.

You will gain nothing from going slower, and simply add uneeded risk.

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s153015

New Brunswick, CAN

To Bioforce

I do appreciate your concern. Having had a triple bypass surgery, I currently have no blockage of any type and am symptom free. I have no restrictions imposed medically at this point. (tried to get my cardiologist to give me a note for my wife that I wasn't allowed to shovel snow, but he wouldn't! lol) (also tried to get a note for her saying I needed regular sex but that was a no go as well :) ) I did have a minor heart attack in 2001, but the damage to my heart muscle was very minimal, and my ejection rate (a measure used to determine heart damage after a heart attack) is still considered in the normal range for people who have never had a heart attack, albeit at the low end of that range. (I'm a very grateful man!) Finally, I don't take any medication for blood pressure as mine is actually very good, just the low side of ideal.

What I really watch for, to keep blood pressure down is unnecessary gripping, or holding my breath at any point in the set.

I actually have been working out since 1981, most of it HIT, and quite a lot at Superslow of 10-10. I have sped up after reading Andrew Baye's articles, essentially advising (I paraphrase, my apologies to Drew if not exact), that as long as I move slowly enough to avoid significant momentum, and am careful with turnarounds, it should be as effective as SS. Having said that, I do, for variety's sake to throw the muscles off, sometimes use different repetition speeds, max contraction, Jreps, 1 and 1/4 reps etc..... I think (I'm guessing, of course) that there may be a benefit to having more contraction in a given time period, but I believe it may be safer and more effective to accomplish this with Jreps for example than moving too quickly through full range reps.

I really appreciate your taking the time to read my thread, and to give your feedback, (watch the videos?) and especially for your concern. Thanks very much!
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