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Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
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Bob Marchesello
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Jeff Turner
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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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Rob's 'No More Excuses' Log
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sirloin

Ray200 wrote:
sirloin wrote:
After a lot of research, ive decided im not going to use gear, the risk to reward ratio just doesnt add up. After talking with several "users", and listening to and seeing the problems theyve had, everything from test shutdown, male lactating, spots, enlarged hearts, hbp, bad lipid profiles,...just aint worth it for some extra muscle n strength.

Anyho, high volume upper body today...

After warmups...

Swiss bar OHP (6x6)
Chins (6x6)
Decline close grip bench press (3x10)
Landmine row (3x10)









Good decision, Rob. The amounts you were proposing to take were not large; test. in particular I've seen go to astronomical levels, but, yes, it's not worth it unless you decide to compete in strongman, powerlifting or Olympic lifting.
Nice routine too.

Cheers,
Ray


Hey mate, it would have been more for recovery, but users have told me once you do a few cycles, you dont wanta go without it. It starts low doses, then goes up and up.
Yeah, something going around at the mo they all love called "super charge", its test, tren and masteron in one, then they stack it with an oral like dbol or winstrol, hgh and insulin. Crazy.

See your numbers are going up well aswell, you'll be pulling that 600lber soon enough:)




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1958

Texas, USA

sirloin wrote:
After a lot of research, ive decided im not going to use gear, the risk to reward ratio just doesnt add up. After talking with several "users", and listening to and seeing the problems theyve had, everything from test shutdown, male lactating, spots, enlarged hearts, hbp, bad lipid profiles,...just aint worth it for some extra muscle n strength.

Anyho, high volume upper body today...

After warmups...

Swiss bar OHP (6x6)


Chins (6x6)
Decline close grip bench press (3x10)
Landmine row (3x10)

Good!








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Ray200

sirloin wrote:
Ray200 wrote:
sirloin wrote:
After a lot of research, ive decided im not going to use gear, the risk to reward ratio just doesnt add up. After talking with several "users", and listening to and seeing the problems theyve had, everything from test shutdown, male lactating, spots, enlarged hearts, hbp, bad lipid profiles,...just aint worth it for some extra muscle n strength.

Anyho, high volume upper body today...

After warmups...

Swiss bar OHP (6x6)
Chins (6x6)
Decline close grip bench press (3x10)
Landmine row (3x10)









Good decision, Rob. The amounts you were proposing to take were not large; test. in particular I've seen go to astronomical levels, but, yes, it's not worth it unless you decide to compete in strongman, powerlifting or Olympic lifting.
Nice routine too.

Cheers,
Ray

Hey mate, it would have been more for recovery, but users have told me once you do a few cycles, you dont wanta go without it. It starts low doses, then goes up and up.
Yeah, something going around at the mo they all love called "super charge", its test, tren and masteron in one, then they stack it with an oral like dbol or winstrol, hgh and insulin. Crazy.

See your numbers are going up well aswell, you'll be pulling that 600lber soon enough:)






Yup, like you wrote, it's the small amount that leads to more and more. I don't think anyone's in any position to take the moral high ground (one of the things I hear from old-time bodybuilders): if you're in the vicinity of drug users--as I was--then it's not much of a jump to get sucked in. When you see a woman deadlifting 520 lbs for 3 reps--with the worst acne you've ever seen--then you wonder what the pros and cons are.
Training, I think I could do 600 now. It would be a struggle but I think I could do it. Particularly as my deads are after squats.
Also see you're doing chins! For a guy of your height and weight that's good going. Landmine row: how are you finding it? I think John Meadows wrote a comparison of all rowing variations and felt this was the best bar none.

Cheers,
Ray
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sirloin

Ray200 wrote:
sirloin wrote:
Ray200 wrote:
sirloin wrote:
After a lot of research, ive decided im not going to use gear, the risk to reward ratio just doesnt add up. After talking with several "users", and listening to and seeing the problems theyve had, everything from test shutdown, male lactating, spots, enlarged hearts, hbp, bad lipid profiles,...just aint worth it for some extra muscle n strength.

Anyho, high volume upper body today...

After warmups...

Swiss bar OHP (6x6)
Chins (6x6)
Decline close grip bench press (3x10)
Landmine row (3x10)









Good decision, Rob. The amounts you were proposing to take were not large; test. in particular I've seen go to astronomical levels, but, yes, it's not worth it unless you decide to compete in strongman, powerlifting or Olympic lifting.
Nice routine too.

Cheers,
Ray

Hey mate, it would have been more for recovery, but users have told me once you do a few cycles, you dont wanta go without it. It starts low doses, then goes up and up.
Yeah, something going around at the mo they all love called "super charge", its test, tren and masteron in one, then they stack it with an oral like dbol or winstrol, hgh and insulin. Crazy.

See your numbers are going up well aswell, you'll be pulling that 600lber soon enough:)






Yup, like you wrote, it's the small amount that leads to more and more. I don't think anyone's in any position to take the moral high ground (one of the things I hear from old-time bodybuilders): if you're in the vicinity of drug users--as I was--then it's not much of a jump to get sucked in. When you see a woman deadlifting 520 lbs for 3 reps--with the worst acne you've ever seen--then you wonder what the pros and cons are.
Training, I think I could do 600 now. It would be a struggle but I think I could do it. Particularly as my deads are after squats.
Also see you're doing chins! For a guy of your height and weight that's good going. Landmine row: how are you finding it? I think John Meadows wrote a comparison of all rowing variations and felt this was the best bar none.

Cheers,
Ray


Absolutely, its one of the reasons why i stopped training at the strongman gym before, everyone is encouraging you to use. But, when you get down to the nitty gritty, you start to see and hear the issues these people have. I was thinking of it for recovery, but even anavar has nasty side effects...hdl down / ldl up), and potential shutdown in males (hence the test base). But its just not worth it. Ill just rest more, eat better and train smarter.

Chins; ha, i need a little help a with meduim tension resistance band
to get this big arse up lol. Since dropping some weight though its got a little easier.
Landmine rows; love em, easier on my lower back, great weighted stretch, and the attactment i have for the bar allows me to get a full contraction. Another cracker row is a lever prone row on my multi gym (i rebuilt it). Lets me deadstart each rep (great for clusters / rest pause), again no low back issues with it, and a great contraction. The lever gym is great for lever high pulls too.

Sound like a 280-290kg dead is on the cards for ya? Looking at those 5x5 number your hitten your well on the way. Great work.

Best
Rob


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sirloin

1958 wrote:
sirloin wrote:
After a lot of research, ive decided im not going to use gear, the risk to reward ratio just doesnt add up. After talking with several "users", and listening to and seeing the problems theyve had, everything from test shutdown, male lactating, spots, enlarged hearts, hbp, bad lipid profiles,...just aint worth it for some extra muscle n strength.

Anyho, high volume upper body today...

After warmups...

Swiss bar OHP (6x6)


Chins (6x6)
Decline close grip bench press (3x10)
Landmine row (3x10)

Good!


Lol, straight to the point, cheers bud.







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sirloin

Got the cortisone injection last Monday, shoulder feels great. My MRI showed no change in two of the herniated discs. However theres a third causing impingement, so im going for a private consultation with an orthopedic.

Training today
OHP
V Bar Pulldown
DB Floor Press
Hammer Row
Rear Delt Fly Machine
Preacher Curl Machine
Tricep Extension Machine

Legs eleven tomorrow.
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sirloin

Full body today...

RACK PULL
360kg - 5 x 5 second holds
OHP (BB)
90kg - 3 x 3
ONE ARM HAMMER ROW
80kg per hand - 3 x 10
PROWLER PUSHES
Worked up to 300kg for two 20metre pushes

Took a 10-15 rest between exercises.

11lb of fat down now (2 1/4" of ma waist). Strength holding nicely.
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Chris H

sirloin wrote:
Full body today...

RACK PULL
360kg - 5 x 5 second holds
OHP (BB)
90kg - 3 x 3
ONE ARM HAMMER ROW
80kg per hand - 3 x 10
PROWLER PUSHES
Worked up to 300kg for two 20metre pushes

Took a 10-15 rest between exercises.

11lb of fat down now (2 1/4" of ma waist). Strength holding nicely.


360kg rack pull - Man, that's bloody heavy.

I did 200 for 3 sets of 1 yesterday and was chuffed.

Think i'm going stop lifting and take up something more gentle, like croquet - lol
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sirloin

Chris H wrote:
sirloin wrote:
Full body today...

RACK PULL
360kg - 5 x 5 second holds
OHP (BB)
90kg - 3 x 3
ONE ARM HAMMER ROW
80kg per hand - 3 x 10
PROWLER PUSHES
Worked up to 300kg for two 20metre pushes

Took a 10-15 rest between exercises.

11lb of fat down now (2 1/4" of ma waist). Strength holding nicely.

360kg rack pull - Man, that's bloody heavy.

I did 200 for 3 sets of 1 yesterday and was chuffed.

Think i'm going stop lifting and take up something more gentle, like croquet - lol


Ya put me in mood for rack pulls haha. I was up to 1000lb for a single hold, but i thought with my back situation i thought id go a bit lighter for longer. Traps are just as bloody sore today.

Hey, at least we'll be able train in are garages again lol, the heat hasnt been just as bad.







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Chris H

sirloin wrote:
Chris H wrote:
sirloin wrote:
Full body today...

RACK PULL
360kg - 5 x 5 second holds
OHP (BB)
90kg - 3 x 3
ONE ARM HAMMER ROW
80kg per hand - 3 x 10
PROWLER PUSHES
Worked up to 300kg for two 20metre pushes

Took a 10-15 rest between exercises.

11lb of fat down now (2 1/4" of ma waist). Strength holding nicely.

360kg rack pull - Man, that's bloody heavy.

I did 200 for 3 sets of 1 yesterday and was chuffed.

Think i'm going stop lifting and take up something more gentle, like croquet - lol

Ya put me in mood for rack pulls haha. I was up to 1000lb for a single hold, but i thought with my back situation i thought id go a bit lighter for longer. Traps are just as bloody sore today.

Hey, at least we'll be able train in are garages again lol, the heat hasnt been just as bad.

yeah went back to my standard upper body, lower body split this week, and realised i preferred what the "heat" made me do... - short near daily workouts.
i had no recovery issues, despite every day being liver day - lol ,
Gonna re-think as its hitting 30+ this weekend.
take care of your back mate.








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sirloin

Hey Chris,

Yeah, I perfer little and often aswell. Sometimes two 10-20 min intense (but ntf) workouts per day. On the workout a few days ago, I preformed the rack pulls at home, then the rest at the gym several hours later.
In doing so, my strength and size increased significantly...vs mega hard or long workouts once in a blue moon. There again, no recovery issues.

Ha, everyday is a kidney day, yeah, if such people really cared about kidneys they wouldnt be obese lol.
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sirloin

23-8-19 (Legs / Back)
Plate Loaded Power squat*
Hammer Pulldown*
Smith Machine High Pull*

25-8-19 (Chest / Shoulders / Arms)
Viking Press*
Plate Loaded Dip*
BB Curl*

* 15 second negative, 6-8 reps, 15 second negative. (Hat tip to Bill Sahli:)

Todays munching....

10am
Cold cuts of sirloin roast, 2 poached eggs and red grapes.

1pm
Post workout grass fed whey protein shake with vanilla flavored almond milk and strawberries.

4pm
Cold cuts of turkey, half of honey dew melon.

9pm
Sirloin roast, veggies

Before bed (around 2am)
Rice cake with cashew butter

Supplements
ZMA
Vit D
Cod liver oil
One scoop of pre workout



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sirloin

6-9-19
BB Deadlift (Ramping singles, worked up to 235kg)
Seated Cable Row (Top set of 8)
Pulldown (Top set of 10)

4-9-19
Farmers walks (3 ramping 20m walks)
Prowler Pushes (3 ramping 20m pushes)
C2 Rower (3x500m sprints)

Been preforming 2 sets of feet eleveted push ups (with bars) daily. Seeing more fullness in my chest, shoulders and arms than i seen in a long time. No other upper body pressing in the gym. At the end of this week, ill switch the push ups with OHPs.
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sirloin

Giving the strongman gym a break for 2 months, rejoined a wee small private gym yesterday, will be focusing more on inroading / fatiguing the muscles, utilizing HIT techniques. Sis-in-law is back training with me, should get some videos up.

14-9-19 Back & Chest
Underhand pulldown
Pec deck
Chest supported row
Cable flye
Single set to failure in each with static holds on the the UHPD and PD. No rush factor, took 3 minutes between each exercise

Concept2 rower (3x500m sprints - one min rest between each sprint).
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Chris H

sirloin wrote:
Giving the strongman gym a break for 2 months, rejoined a wee small private gym yesterday, will be focusing more on inroading / fatiguing the muscles, utilizing HIT techniques. Sis-in-law is back training with me, should get some videos up.

14-9-19 Back & Chest
Underhand pulldown
Pec deck
Chest supported row
Cable flye
Single set to failure in each with static holds on the the UHPD and PD. No rush factor, took 3 minutes between each exercise

Concept2 rower (3x500m sprints - one min rest between each sprint).


Looking BIG there Rob.
Whats your current weight ?
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sirloin

Chris H wrote:
sirloin wrote:
Giving the strongman gym a break for 2 months, rejoined a wee small private gym yesterday, will be focusing more on inroading / fatiguing the muscles, utilizing HIT techniques. Sis-in-law is back training with me, should get some videos up.

14-9-19 Back & Chest
Underhand pulldown
Pec deck
Chest supported row
Cable flye
Single set to failure in each with static holds on the the UHPD and PD. No rush factor, took 3 minutes between each exercise

Concept2 rower (3x500m sprints - one min rest between each sprint).

Looking BIG there Rob.
Whats your current weight ?


Cheers bud. Current weight...too heavy lol. Sitting slightly over 19st wanta drop another good 2-3st of fat, and of course retain as much muscle as poss.
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