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hdlifter

Turpin wrote:
Well I hit the `milestone` 500lb on the belt squat today.

I performed 220lb x 5 , 330lb x 5 , 440lb x 5 , 506lb x 9 reps !

It would/should have been 10 reps , however the spotter miscounted & replaced the support beneath me at 9 reps. No big deal , I was happy and easily had 10-12 within me today.

T.


WOO HOO! Congratulations T!!
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fbcoach

Turpin wrote:
fbcoach wrote:
Turpin wrote:
gerry-hitman wrote:
Turpin wrote:
gerry-hitman wrote:
You are showing much more definition this especially shows in your legs.

Is this a result of the higher volume so called "shaping" workouts our you current low carb/higher carb weekend (anabolic
diet)?

I dont believe much is "shaping" workouts due to increased volume/lower weights, so...

IMO this is a result of your diet.

Looking great though


Thanks Gerry , I agree that my present body composition IS mostly down to diet , however I have endeavoured over many months to implement exercises that target ( & negate ) certain areas of musculature in order to improve the appearance. Belt squat & sissy squat being the exercises of choice for quadricep. Both these exercises hit primarily the lower quadricep and ( I feel ) this is the area that I have realised most improvement. And the added volume & NTF fashion of training has been the other added factor ( along with diet & exercise choice )

T.

T. Your proving the anabolic diet works, and very well.

As you mentioned on another post, you get to the point that you PREFER fat/protein over carbs and at thst point the most difficult thing is consuming the weekend carbs.

Do you notice the fatigue from that first high carb meal on the weekend?

I sure did.

I spend most of the weekend in a mental `fog` Gerry due to the carbs & could easily just go and lie down ( if I wasnt working ) & the thought of working out during the carb up phase fills me with dread due to the building malaise for such , So I restrict my training to weekdays where I feel vibrant.

T.

I remember that feeling well. That was one iof the reasons I switch to having just a large high carb meal on Wednesdays and Saturdays. If you feel 2 days per week is too much, just go 1 day per week or whatever amount of days you feel are best.
I remember 2 days after the high carb day, I would feel very full and strong, with a ton of energy.

Well after a real `pig out` at the weekend ( chocolate bars et al` ) I was muscularly very tight today and my energy was thru the roof ( hence I went for the 500lb belt squat )

T.


It's those 500lb squats responsible for the developement of those quads and the diet that supports it, as well as your drive and motivation. GREAT WORK T. This is what training is all about.
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Turpin

fbcoach wrote:
Turpin wrote:
Well after a real `pig out` at the weekend ( chocolate bars et al` ) I was muscularly very tight today and my energy was thru the roof ( hence I went for the 500lb belt squat )

T.


It's those 500lb squats responsible for the developement of those quads and the diet that supports it, as well as your drive and motivation. GREAT WORK T. This is what training is all about.


Many thanks `Coach` & Kevin. The 500lb was a real `milestone` for me for which I had been cycling my efforts for since way back last year , but little steps soon add up to lots of ground covered in the long term.
I now intend to lighten the load a little and perform some barbell hacks , sissy squats and extensions for a 6 week period before setting a goal for 550 then 600 for a similar 8-10 reps on the belt squat.

T.
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fbcoach

Turpin wrote:
fbcoach wrote:
Turpin wrote:
Well after a real `pig out` at the weekend ( chocolate bars et al` ) I was muscularly very tight today and my energy was thru the roof ( hence I went for the 500lb belt squat )

T.


It's those 500lb squats responsible for the developement of those quads and the diet that supports it, as well as your drive and motivation. GREAT WORK T. This is what training is all about.

Many thanks `Coach` & Kevin. The 500lb was a real `milestone` for me for which I had been cycling my efforts for since way back last year , but little steps soon add up to lots of ground covered in the long term.
I now intend to lighten the load a little and perform some barbell hacks , sissy squats and extensions for a 6 week period before setting a goal for 550 then 600 for a similar 8-10 reps on the belt squat.

T.


Good deal T. This is the type of training I feel is most productive. Even in one's later years, I see no reason why you can't have high aspirations, as long as you go about it intelligently and safely. When you get those 550-600lb squats, your physique and wellness will show it. There comes a confidence and sense of happiness from within when your able to reach the goals you have set for yourself. I look forward to reading about your journey on the way to your goals.
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Turpin

Chest/tricep Workout 29/03/12.

D/bell bench press ( feet up/cross legged to isolate the upper body ) 5 x3 @ 120lb ... took 20 breaths between each set of 3

Power Floor flyes ; 2 x 10 reps @ 40lb / 50lb respectively.

Lying tricep ext(deadstarts from floor); 5 x3 @ 130lb

Rope pushdown ; 3 x 12 reps to finish.


As you can see I performed 5 sets of 3 reps on my primary exercise today instead of the usual 3 x3 reps followed by a reduced set @ max reps.
I felt relatively fresh on each set and only on the 5th set did the resistance begin to take its toll & consequently the cadence dropped ( hence I terminated my effort at 5 sets )
The isolation work was then performed for max reps without the 3 x3 reps as a precursor and consequently I was much stronger as a result.

The above is just another variation of the cumulative fatigue method of training that I have been enjoying of late.

T.
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Turpin

Further to the above ; The lack of DOM`s after the above workout was very apparent with little/no muscle soreness ( unusual for me ) or feeling of systemic fatigue at all in the days post workout.

T.
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Turpin

Well after a weekend of eating myself into seemingly the WORST condition of my life I again had a terrific workout ( the weekend carbs don't half give a boost )

Back /shoulders/biceps;


V`bar pulldown; 3 x3 reps @ heavy load, then 1 x 10 reps @ moderate load. ( up 2 reps over last time )

Deadstart D`bell row; 3 x3 reps @ heavy load (150lbs) only 15 breaths between sets of 3`s .
I intended to perform sets of 3 till fatigue set in but instead performed 1 x 6 reps with the 150`s before a further set x 15 reps @ 130lb.


side laterals 3 x3 reps 45lb then 1 x12 reps @ 35lb

supersetted with

Rear laterals ; 3 x3 reps @ 45lb then 1 x12 reps @ 35 lb. ( NTF )

Seated bi-lateral D`bell curl; 3 reps @ 45lb , 50lb , then I performed 5 sets of 3`s @ 55lb.

It never ceases to amaze me how each set of 3 becomes easier as more HTMU`s become innervated ( not fatigued ) and today on a couple of exercises I felt I could have gone on further , but I pushed and fatigued ( cadence slowed & contraction was shorter ) at 6 reps on the row at my top weight & began to fatigue on the curl after 5 x3 reps.

Great workout.

T.
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fbcoach

T.,
Don't worry about your condition. It is mainly fluids, and your body will expel the rest once you are back on the low carbs. Your workouts look great. Don't worry so much about the bloat if your goal is to get bigger and stronger. Again, you can lose the excess quickly once you fasten down the different variables of your diet.

I like seeing you lift those heavier and heavier weights. Keep it up. I wouldn't be surprised to see you hit 180-185lbs solid, then trim back the 2-3lbs of bloat. Nice work!
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Turpin

fbcoach wrote:
T.,
Don't worry about your condition. It is mainly fluids, and your body will expel the rest once you are back on the low carbs. Your workouts look great. Don't worry so much about the bloat if your goal is to get bigger and stronger. Again, you can lose the excess quickly once you fasten down the different variables of your diet.

I like seeing you lift those heavier and heavier weights. Keep it up. I wouldn't be surprised to see you hit 180-185lbs solid, then trim back the 2-3lbs of bloat. Nice work!


Cheers Coach , yes I realise that the bloat is only temporary. Personally I always look better around Tuesday/Wednesday after the weekend carbs.
I have my weekday eating down to a tee , and have found my optimal caloric intake that realises little deviation from my `ideal` weight whilst creating the perfect environment for fuelling strength gains ( & hopefully lean muscle gain ) ... BUT the weekends are becoming a free for all LOL.

I think if/when I can get my weekend carb ups as down as my weekday eating then I will realise more body composition change as well as strength gain. But at present Im quite content with the realisation/knowledge that a day or so back on high fat/low carb eating see`s me back on track again.

Best wishes , T.
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Turpin

gerry-hitman wrote:

I would be interested in seeing a pic on your last low carb day, and one on monday, there will be a noticeable almost steriod like effect that is quite impressive for many


Above ; My condition this morning after a weekend of carbs. The muscles feel quite full and tight but my abdomen felt really bloated & heavy ( and this was pre breakfast ) .... I felt better after the workout later that morning , but I wont feel `right` until around Tues/Wed.

T.
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Turpin


gerry-hitman wrote:

I would be interested in seeing a pic on your last low carb day, and one on monday, there will be a noticeable almost steriod like effect that is quite impressive for many




And above from Friday ( last low carb day ) to This morning after 2 days of carbs. I tried to standardise the pics as much as possible.

Personally I think the visual differences are much less prominent than the differences psychologically & in performance ( today's workout proved that )
But YES , the muscles FEEL tighter and more full ( even if visually they seem the same ) & certainly the increase in vascularity tells that something is going on.
Its a bit like feeling `pumped` without doing anything.

T.
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cmg

Turpin wrote:
Well after a weekend of eating myself into seemingly the WORST condition of my life I again had a terrific workout ( the weekend carbs don't half give a boost )

Back /shoulders/biceps;


V`bar pulldown; 3 x3 reps @ heavy load, then 1 x 10 reps @ moderate load. ( up 2 reps over last time )

Deadstart D`bell row; 3 x3 reps @ heavy load (150lbs) only 15 breaths between sets of 3`s .
I intended to perform sets of 3 till fatigue set in but instead performed 1 x 6 reps with the 150`s before a further set x 15 reps @ 130lb.


side laterals 3 x3 reps 45lb then 1 x12 reps @ 35lb

supersetted with

Rear laterals ; 3 x3 reps @ 45lb then 1 x12 reps @ 35 lb. ( NTF )

Seated bi-lateral D`bell curl; 3 reps @ 45lb , 50lb , then I performed 5 sets of 3`s @ 55lb.

It never ceases to amaze me how each set of 3 becomes easier as more HTMU`s become innervated ( not fatigued ) and today on a couple of exercises I felt I could have gone on further , but I pushed and fatigued ( cadence slowed & contraction was shorter ) at 6 reps on the row at my top weight & began to fatigue on the curl after 5 x3 reps.

Great workout.

T.



Weights are BIG T - congrats! Are your reps very strict or loose?

Thank you,

Ron
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gerry-hitman

Turpin wrote:

gerry-hitman wrote:

I would be interested in seeing a pic on your last low carb day, and one on monday, there will be a noticeable almost steriod like effect that is quite impressive for many




And above from Friday ( last low carb day ) to This morning after 2 days of carbs. I tried to standardise the pics as much as possible.

Personally I think the visual differences are much less prominent than the differences psychologically & in performance ( today's workout proved that )
But YES , the muscles FEEL tighter and more full ( even if visually they seem the same ) & certainly the increase in vascularity tells that something is going on.
Its a bit like feeling `pumped` without doing anything.

T.


T, if I might give a piece of advise from 3 years on this diet, try to keep your weekend carbs "cleaner" its tempting to eat junk food cause you can such as chocolate bars, icecream, potatoe chips, french fries, and lots of yummy deserts...stay away from the all you can eat places with the huge desert bars hahahah

Well I confess to having done it, and to some degree enjoyed it, BUT you end up feeling drained from the huge insulin spikes and dips...and the bloated monday morning feeling, which as you mentioned corrects itself in a couple of days.

Or at least keep the great tasting "junk" to a min:))
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Turpin

cmg wrote:
Turpin wrote:
Well after a weekend of eating myself into seemingly the WORST condition of my life I again had a terrific workout ( the weekend carbs don't half give a boost )

Back /shoulders/biceps;


V`bar pulldown; 3 x3 reps @ heavy load, then 1 x 10 reps @ moderate load. ( up 2 reps over last time )

Deadstart D`bell row; 3 x3 reps @ heavy load (150lbs) only 15 breaths between sets of 3`s .
I intended to perform sets of 3 till fatigue set in but instead performed 1 x 6 reps with the 150`s before a further set x 15 reps @ 130lb.


side laterals 3 x3 reps 45lb then 1 x12 reps @ 35lb

supersetted with

Rear laterals ; 3 x3 reps @ 45lb then 1 x12 reps @ 35 lb. ( NTF )

Seated bi-lateral D`bell curl; 3 reps @ 45lb , 50lb , then I performed 5 sets of 3`s @ 55lb.

It never ceases to amaze me how each set of 3 becomes easier as more HTMU`s become innervated ( not fatigued ) and today on a couple of exercises I felt I could have gone on further , but I pushed and fatigued ( cadence slowed & contraction was shorter ) at 6 reps on the row at my top weight & began to fatigue on the curl after 5 x3 reps.

Great workout.

T.



Weights are BIG T - congrats! Are your reps very strict or loose?

Thank you,

Ron


Hey Ron , The weights I use are only relative to MY strength levels & I try not to compare with others in the gym ( some of whom are much stronger on certain movements ) but I like to lift heavy.

My form is good ( altho not as strict as a superslow ) , I use maximum force on my concentric rep & squeeze the contracted position & always accentuate the eccentric portion. I terminate my set ( & exercise ) when I can no longer feel that `squeeze` & loss of full contraction and invariably at this point the cadence has slowed considerably too.

This lack of `squeeze` is easier to identify on pulling motions whilst the drop in cadence is more evident on the pushing.

T.
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entsminger

Virginia, USA

Turpin wrote:
gerry-hitman wrote:

I would be interested in seeing a pic on your last low carb day, and one on monday, there will be a noticeable almost steriod like effect that is quite impressive for many

Above ; My condition this morning after a weekend of carbs. The muscles feel quite full and tight but my abdomen felt really bloated & heavy ( and this was pre breakfast ) .... I felt better after the workout later that morning , but I wont feel `right` until around Tues/Wed.

T.


==Scott==
Well shot comparison photo's!!
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Turpin

Chest/tricep Workout 09/04/12.

D/bell bench press ( feet up/cross legged to isolate the upper body ) 3 x3 @ 110lb , 120lb , 132lb ( latter being a top weight for me ) ... only 20 breaths between each set of 3 , Then 1 x10 reps @ 110lb.

Power Floor flyes ; 3 x3 reps @ 40lb / 50lb /55 lb respectively. Then 1 x10 reps @ 50lb.

Lying dumbell tricep ext (deadstarts from floor); 3 x3 @ 45lb / 50lb/ 55lb , then 1 x8 reps @ 50lb.

Rope pushdown ; 3 x 12 , 10 , 8 reps at same resistance to finish.

T.
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hdlifter

I concur, these are some of the best before / after shots I have ever seen! Having such proof as evidence allows you to adjust as needed. Great contrast BTW.

I note, you favour v-grip pulldowns. I have always felt those better on my lats than any other style. And it makes sense when you analyse the natural position the arms fall into.
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Turpin

hdlifter wrote:
I concur, these are some of the best before / after shots I have ever seen! Having such proof as evidence allows you to adjust as needed. Great contrast BTW.

I note, you favour v-grip pulldowns. I have always felt those better on my lats than any other style. And it makes sense when you analyse the natural position the arms fall into.


Many thanks Kevin , Yes the V bar ( to me ) provides a very natural feel to the pulldown movement . I initially began using this grip last year ( in place of the u/hand pulldown ) when I had a bicep/forearm injury but have continued with it ever since. I use a thumbless grip which also negates a degree of forearm involvement.

Best wishes , T.
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Ray200

Have you ever considered Olympic rings? Even with a v-grip bar/neutral grip the hands are 'locked in' so to speak. I've had problems with elbow and wrist pain before whilst chinning and the rings sorted it. The hands seem to naturally prefer a slightly pronated grip with a moderate supination as you rise. They've been a great help.

A belated congratulation on the 506lbs hip-belt squat. That's probably equivalent to a 400lbs back squat. Very impressive.

Ray
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Turpin

Ray200 wrote:
Have you ever considered Olympic rings? Even with a v-grip bar/neutral grip the hands are 'locked in' so to speak. I've had problems with elbow and wrist pain before whilst chinning and the rings sorted it. The hands seem to naturally prefer a slightly pronated grip with a moderate supination as you rise. They've been a great help.

A belated congratulation on the 506lbs hip-belt squat. That's probably equivalent to a 400lbs back squat. Very impressive.

Ray


Many thanks Ray , To be honest Ive been on a bit of a `low` since hitting the 500+ belt squat ( as I always do after achieving a goal & going thru a `what next` period )

But hopefully I`ll soon be mentally up and looking forward to 550-600 lb for similar reps by the end of the year.

At present I have been enjoying a few light exercises for legs by way of barbell hacks , sissy`s , leg ext , curls etc. Whilst pushing the envelope a little more on upperbody work for the time being.

T.

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Ray200

Turpin wrote:
Ray200 wrote:
Have you ever considered Olympic rings? Even with a v-grip bar/neutral grip the hands are 'locked in' so to speak. I've had problems with elbow and wrist pain before whilst chinning and the rings sorted it. The hands seem to naturally prefer a slightly pronated grip with a moderate supination as you rise. They've been a great help.

A belated congratulation on the 506lbs hip-belt squat. That's probably equivalent to a 400lbs back squat. Very impressive.

Ray

Many thanks Ray , To be honest Ive been on a bit of a `low` since hitting the 500+ belt squat ( as I always do after achieving a goal & going thru a `what next` period )

But hopefully I`ll soon be mentally up and looking forward to 550-600 lb for similar reps by the end of the year.

At present I have been enjoying a few light exercises for legs by way of barbell hacks , sissy`s , leg ext , curls etc. Whilst pushing the envelope a little more on upperbody work for the time being.

T.

T.


Consider it the lull before the storm! 600lbs awaits!
The most I've read anyone using is 400lbs, albeit that was free-standing. You're into rarefied poundages.

Regards,
Ray
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Turpin


1987 - 2012 ( 25 Yrs )


T.
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Turpin

Leg workout ; 17/04/12

Due to certain time constraint & loss of `routine` after hitting my `goal` on the belt squat earlier this month I returned to my leg ext-leg press pre -exhaust from old.

Leg ext 3 x3 reps 200 , 220 , 250 lbs ..then 1 x12 reps @ 220 lb

supersetted with

45` leg press 3 x3 reps @ 770lb , 825lb , 880 lb .. then 1 x 20 reps 825lb ( NTF )

Sissy squat ; 3 x15 reps @ 33lb

Toe press ; 2 x 12 , 10 reps @ 550lb

prone Hypers ; 2 x 15 reps @ 33 lb


Excellent workout , I was worried about my low back as I injured it prior to xmas using similar leg press machine , but all seemed fine.

To-date ( 19/04/12 ) I could hardly get out of bed the DOMS in my quads & hams were so bad .

T.
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Turpin

B`fast ; 5 egg , cheese , tomato , spinach omelette & a large/strong coffee.

T.
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Turpin

Lunch; 200gm fresh mackerel , & spinach salad with full mayo.

T.
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