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Determine the Length of Your Workouts

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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

Didnt get out yesterday tracking because of the weather, hit the gym instead. Free weights area was like an ants nest, so just did a big 3 on the Technogym plate loaded machines...

1. Alternate iso shoulder press
130kg x 2 sets of 5 per arm
2. Alternate chest supported iso row
150kg x 2 sets of 5 per arm
3. Leverage leg press
350kg x 1 set of 10

Then today...
1. Alternate iso pulldown
140kg x 2 sets of 5 per arm
2. Alternate chest press
160kg x 2 sets of 5, 4 per arm
3. Farmers walks
2 x 130lbers x several lengths of the course i do.

Why alternate, i believe its easier one the cns, given that only one side is working at any one time.

The sis-in-law asked "why are we doing a full body workout the day after doing a full body workout", i replyed, "its said that Milo carried the bull everyday".
See how i feel tomorrow, might hit it again, but most likely will just go for a good walk.

Todays food...

7am - 2 scoops of grass fed whey, 1 rice cake with cashew butter

10am (post workout) - 2 scoops of GF whey with waxy maize

12pm - 3 poached eggs, mushrooms and 2 lean turkey sausages

3pm - 2 energy balls

6pm - sirloin steak (160g) stir fry

9pm - cottage cheese and nuts

I'll eat something again before my bedtime at midnight, probably another rice cake with cashew butter.

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sirloin

Started training today with the sis-in-law in a new strongman gym, its like an Aladdins cave, DBs going up to 80kg/176lb, Viking press, the yoke, prowler, plate loaded farmers walk handles, slead rope pulls, plate loaded logs, heavy tires for flipping, and every type of bar, safety squat bar, swiss, trap bar etc. Love it.

Today had a go on the Viking Press, worked up to "heavy" doubles, then farmers walks and then did the prowler. Spent some time on my back afterward....getting to know the floor lol.

Next session will be Sunday, me and the Yoke have a date.
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Grant D.

SirLoin ... as one get stronger and larger one can accomplish feats of athleticism that were previously unattainable. Of course this a relative to the individual. In my case at 59 earth years I can hit a baseball farther than I ever have been able to. Drive a golf ball farther than I have ever been able, hit a fast ball faster than I have ever seen, control a hook (bowling) with more precision than I have ever been able. Push-up my ever aging and growing children. Live healthier than I ever could have conceived.

This is all accomplished with safe intense near static exercise sessions amounting to about 30 minutes (or there-abouts) per month. In my case this is possible by following the principles (of 2009 & beyond) that have been progressively developed by John Little and Dr. Darden (this sites sponsor BTW). These protocols when properly (and perfectly) applied still allow me to make gains in size in load in strength in health and without injury. Cheers in Health & Super Strength!
How many of you can say you have had the erudite vision and faith to explicitly follow Dr Dardens principles and Pro Littles protocols. If not, the results will be one or several of these ilks ... angst, anxiety, injury, illness, disease, stagnation, old age, lookin' like a lean marathon runner, lookin the same for decades. As the Science of Resistance Exercise has developed over the generations from mid-70's to 20teens why have you/we not?
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Grant D.

Trainees ... please read proper principles of exercise by Dr. Darden and McGuff ... and when you are able to master them proceed to John Little's progressive protocols (after 2009).

STAY AWAY from these old time strawman "exercises" show by Sirloin as they are destructive and will lead to eventual stgnation if you don't inure and systemically overload your health first. Use EXTREME CAUTION
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Ray200

Grant D. wrote:
In my case at 59 earth years I can hit a baseball farther than I ever have been able to.


"59 earth years"! Are we now getting into the realm of sci-fi? Are you not of this planet? It would explain much.
I'm not sure how many posts are there on this theme but you have perseverance if nothing else. Sir, I salute you.

Live long and prosper,
Ray
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sirloin

Grant D. wrote:
SirLoin ... as one get stronger and larger one can accomplish feats of athleticism that were previously unattainable. Of course this a relative to the individual. In my case at 59 earth years I can hit a baseball farther than I ever have been able to. Drive a golf ball farther than I have ever been able, hit a fast ball faster than I have ever seen, control a hook (bowling) with more precision than I have ever been able. Push-up my ever aging and growing children. Live healthier than I ever could have conceived.

This is all accomplished with safe intense near static exercise sessions amounting to about 30 minutes (or there-abouts) per month. In my case this is possible by following the principles (of 2009 & beyond) that have been progressively developed by John Little and Dr. Darden (this sites sponsor BTW). These protocols when properly (and perfectly) applied still allow me to make gains in size in load in strength in health and without injury. Cheers in Health & Super Strength!
How many of you can say you have had the erudite vision and faith to explicitly follow Dr Dardens principles and Pro Littles protocols. If not, the results will be one or several of these ilks ... angst, anxiety, injury, illness, disease, stagnation, old age, lookin' like a lean marathon runner, lookin the same for decades. As the Science of Resistance Exercise has developed over the generations from mid-70's to 20teens why have you/we not?


Lol, the self opinion of a lying, faceless, narcissistic troll with mental issues of his own means nothing to me.

As for Strength training evolving, Little said it himself in his first coperate warrior interview "no one has really come up with anything new, we're all, myself included, just foot notes to Delome and Watkins, it was they whom really cracked the nut on progressive training".






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sirloin

Grant D. wrote:
Trainees ... please read proper principles of exercise by Dr. Darden and McGuff ... and when you are able to master them proceed to John Little's progressive protocols (after 2009).

STAY AWAY from these old time strawman "exercises" show by Sirloin as they are destructive and will lead to eventual stgnation if you don't inure and systemically overload your health first. Use EXTREME CAUTION


My health just fine thanks, "moving" away from a retarted appoarch on fixed machines (which i now realise is what was making my back worse) and developing strength on my feet has as nature intended has done wonders for me.

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simon-hecubus

Texas, USA

Grant D. wrote:
Trainees ... please read proper principles of exercise by Dr. Darden and McGuff ... and when you are able to master them proceed to John Little's progressive protocols (after 2009).

STAY AWAY from these old time strawman "exercises" show by Sirloin as they are destructive and will lead to eventual stgnation if you don't inure and systemically overload your health first. Use EXTREME CAUTION


Hey Knucklehead: Kindly keep your inane posts limited to your own thread, please! This is someone else's exercise log and thread and we don't need it gummed-up with your blather.

Dear Mods: Please police this troll better!
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sirloin

Looks like this strawman training helping;)
Arms up another quarter inch...weight 260lb at 6'4 (not 6'2 lol)
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ron33

I think ,SirLoin s exercise and workout choices are wise and make sense. real world stuff , in case your in a situation where u have to kick butt and take names ...
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entsminger

Virginia, USA

Grant D. wrote:
SirLoin ... as one get stronger and larger one can accomplish feats of athleticism that were previously unattainable. Of course this a relative to the individual. In my case at 59 earth years I can hit a baseball farther than I ever have been able to. Drive a golf ball farther than I have ever been able, hit a fast ball faster than I have ever seen, control a hook (bowling) with more precision than I have ever been able. Push-up my ever aging and growing children. Live healthier than I ever could have conceived.

This is all accomplished with safe intense near static exercise sessions amounting to about 30 minutes (or there-abouts) per month. In my case this is possible by following the principles (of 2009 & beyond) that have been progressively developed by John Little and Dr. Darden (this sites sponsor BTW). These protocols when properly (and perfectly) applied still allow me to make gains in size in load in strength in health and without injury. Cheers in Health & Super Strength!
How many of you can say you have had the erudite vision and faith to explicitly follow Dr Dardens principles and Pro Littles protocols. If not, the results will be one or several of these ilks ... angst, anxiety, injury, illness, disease, stagnation, old age, lookin' like a lean marathon runner, lookin the same for decades. As the Science of Resistance Exercise has developed over the generations from mid-70's to 20teens why have you/we not?


-----Scott----
Why not you say? If everything you say is so wonderful and great why have you not posted a picture of the perfect body you have built with Dardens and Littles protocols ? Could it be because it's all hot air and all these wonderful accomplishments you keep talking about are BS??
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HeavyHitter32

Ray200 wrote:
Grant D. wrote:
In my case at 59 earth years I can hit a baseball farther than I ever have been able to.

"59 earth years"! Are we now getting into the realm of sci-fi? Are you not of this planet? It would explain much.
I'm not sure how many posts are there on this theme but you have perseverance if nothing else. Sir, I salute you.

Live long and prosper,
Ray


Didn't you know Grant was partially reincarnated from Babe Ruth? He hits the pull so far that no other MLB slugger wants to step onto the field with him. At 59 years of age on this planet he makes those guys look like little leaguers.
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sirloin

ron33 wrote:
I think ,SirLoin s exercise and workout choices are wise and make sense. real world stuff , in case your in a situation where u have to kick butt and take names ...


Cheers Ron,

Ive wasted far too much time training on fancy equipment and "revolutionary" techniques that promise limitless gains, they retarded (imprisoned) my progress, thankfully training the way i am now is making up lost ground and am reaching new heights. Plus its great fun, am thinking of competing again next year in arm wrestling, ive not competed for 3 years, but i fancy a wee challenge.
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entsminger

Virginia, USA

This is all accomplished with safe intense near static exercise sessions amounting to about 30 minutes (or there-abouts) per month.

==Scott===
Grant, how can you even think of swinging a bat or golf club to show your great prowess when you seem to be scared to death to incorporate any movement in your workouts else you get injured or over trained? Surely swinging that golf club could rip all kinds or tendons and muscles loose in many parts of your body!
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sirloin

Took the full weekend off, trained at lunch time today, went with swiss bar benches, heavy tire flips (back, biceps, forearms, mid section, legs, glutes etc were all seriously pumped after those) and then the yoke as the loaded carry.
Was akward at first but soon got the feel for it, small fast steps, Went up to 220kg. Apparently double your bodyweight is a good starting point. The next landmark will be 2.5x my BW.

Afterward i did the heavy maize bag and then some sledge hammering on the tire.
The gym owner (who is also Belfast's strongest man is a real sound guy, he's gonna write me up a program to better program the lifts and "events", i,e., the loaded carries etc. Should be interesting.

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Ray200

sirloin wrote:
Took the full weekend off, trained at lunch time today, went with swiss bar benches, heavy tire flips (back, biceps, forearms, mid section, legs, glutes etc were all seriously pumped after those) and then the yoke as the loaded carry.
Was akward at first but soon got the feel for it, small fast steps, Went up to 220kg. Apparently double your bodyweight is a good starting point. The next landmark will be 2.5x my BW.

Afterward i did the heavy maize bag and then some sledge hammering on the tire.
The gym owner (who is also Belfast's strongest man is a real sound guy, he's gonna write me up a program to better program the lifts and "events", i,e., the loaded carries etc. Should be interesting.



I really miss workouts like this, purely as a change of pace. It's great to add a little iron to the barbell or a rep or more extra, but tyre flips, prowler work, sandbag carries and farmer's walks would be a great set of exercises for a cycle.

Best,
Ray
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sirloin

Ray200 wrote:
sirloin wrote:
Took the full weekend off, trained at lunch time today, went with swiss bar benches, heavy tire flips (back, biceps, forearms, mid section, legs, glutes etc were all seriously pumped after those) and then the yoke as the loaded carry.
Was akward at first but soon got the feel for it, small fast steps, Went up to 220kg. Apparently double your bodyweight is a good starting point. The next landmark will be 2.5x my BW.

Afterward i did the heavy maize bag and then some sledge hammering on the tire?
The gym owner (who is also Belfast's strongest man is a real sound guy, he's gonna write me up a program to better program the lifts and "events", i,e., the loaded carries etc. Should be interesting.



I really miss workouts like this, purely as a change of pace. It's great to add a little iron to the barbell or a rep or more extra, but tyre flips, prowler work, sandbag carries and farmer's walks would be a great set of exercises for a cycle.

Best,
Ray


Hey Ray,

Never thought id be saying this, but I actually prefer the event training over the weights, I was asked today have I ever considered competing, but I said no, because in order to be on a level playing field we all know what route you'd have to take, and thats something am not prepared to do. I was also advised (given my height) to bring my weight up to at least 300lb, ideally the 350lb mark, cant say ill be doing that in a hurry neither lol.

Still, strongman training is a lotta fun, I was told today to have lift days, and event days, and if need be to take as much as a half hour between each event. Not very time efficient, but apparently better if trying to milk the most out of each event. I might just take that advise, though maybe not a half hour.

Next workout ill have a rip at the weighted slide pull (with the rope pulling it toward me), a little more technique evolved. My thinking is that with the farmers walks, slide pulls, tire flips etc, adding in rows or chins may be overkill. My traps, rear delts, lats, erectors etc have never been to sore. Though a machine, I also love the Viking press, one foot in front of the other, its still a popular event in competition here. Hopefully get some pics of this gym up.

Best
Rob



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Bill MacLean

sirloin wrote:
Looks like this strawman training helping;)
Arms up another quarter inch...weight 260lb at 6'4 (not 6'2 lol)


That arm looks awesome! One of my favorite quotes by Jones deals with arm size. As I remember it, he said an 18 inch arm much to be seen to be believed Great job !
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sirloin

Bill MacLean wrote:
sirloin wrote:
Looks like this strawman training helping;)
Arms up another quarter inch...weight 260lb at 6'4 (not 6'2 lol)


That arm looks awesome! One of my favorite quotes by Jones deals with arm size. As I remember it, he said an 18 inch arm much to be seen to be believed Great job !


Thats Bill, and thats my stroke arm lol, am happy give up an inch or so for a little more leaness.

If I had to say what took my arms to the next level, it was maximal static holds (7-10 seconds in length) on the preacher curl machine and arm wrestling would you believe. I never "pulled" with my left arm given theres a slight weakness in it from when I had a stroke 14 years ago, i just trained and competed with the right, strangely though, but both arms grew the same. But hey, am not complaining:)

Similarly, I recall a in a Dorian Yates seminar I attended in 98, he talked about the severe triceps injury I had before the 97 Mr O, his left arm was 2 inches smaller than the right, with his left arm in a cast, all he could do was one arm stuff like cable laterals, hammer chest press, hammer row etc, he said come the day of the contest his left arm was only a half inch behind the right. This is pretty much why I dont believe muscles cant be isolated.


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Bill MacLean

sirloin wrote:


I just trained and competed with the right, strangely though, but both arms grew the same. But hey, am not complaining:)

Similarly, I recall a in a Dorian Yates seminar I attended in 98, he talked about the severe triceps injury I had before the 97 Mr O, his left arm was 2 inches smaller than the right, with his left arm in a cast, all he could do was one arm stuff like cable laterals, hammer chest press, hammer row etc, he said come the day of the contest his left arm was only a half inch behind the right. This is pretty much why I dont believe muscles cant be isolated.




I had an interesting experience in similar vein. Here is re-post of a message that I posted in 2005. It somehow got posted under Bill Crawford's account, but it was me. I'm not a big fan of re-posting, but the experience is very much like yours and what you heard from Yates.

--
I had an interesting experience with training he uninjured limb. Before going on the story, let me just clarify that I am completely aware that a single experience doesn't mean much, but it was an interesting experience.

In 1981 my left leg was in hip-to-toe cast for 6 weeks as a result of a knee injury. I was a strong advocate of HIT and belonged to a Nautilus gym. In one of his books, (I think it was called 'Proper Strength Training', which was a very exciting book to read) Dr. Darden mentioned a concept he called "neurological transfer", which postulated that training the uninjured limb would help reduce atrophy in the injured limb.

I trained very hard starting as soon as I left the hospital. I was able to do extensions with my right leg while a buddy held my left leg out straight. Of course, I couldn't do the leg press.

When my cast came off, the Dr. said he was very surprised to see much less atrophy than he expected in my left leg.

Some alternative explanations:
1. I have big leg muscles anyway, so perhaps the Dr. was actually just commenting on good genetics.
2. Perhaps I was working hard enough to induce the "hormonal effect" of which Drew spoke, and there was no such thing as "neurological transfer".

Dr. Darden, has any more research been done in this area?


However, I still think that working the rest of my body so hard, and my right leg in particular may have helped.

Thanks,

Bill
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sirloin

Bill MacLean wrote:
sirloin wrote:


I just trained and competed with the right, strangely though, but both arms grew the same. But hey, am not complaining:)

Similarly, I recall a in a Dorian Yates seminar I attended in 98, he talked about the severe triceps injury I had before the 97 Mr O, his left arm was 2 inches smaller than the right, with his left arm in a cast, all he could do was one arm stuff like cable laterals, hammer chest press, hammer row etc, he said come the day of the contest his left arm was only a half inch behind the right. This is pretty much why I dont believe muscles cant be isolated.




I had an interesting experience in similar vein. Here is re-post of a message that I posted in 2005. It somehow got posted under Bill Crawford's account, but it was me. I'm not a big fan of re-posting, but the experience is very much like yours and what you heard from Yates.

--
I had an interesting experience with training he uninjured limb. Before going on the story, let me just clarify that I am completely aware that a single experience doesn't mean much, but it was an interesting experience.

In 1981 my left leg was in hip-to-toe cast for 6 weeks as a result of a knee injury. I was a strong advocate of HIT and belonged to a Nautilus gym. In one of his books, (I think it was called 'Proper Strength Training', which was a very exciting book to read) Dr. Darden mentioned a concept he called "neurological transfer", which postulated that training the uninjured limb would help reduce atrophy in the injured limb.

I trained very hard starting as soon as I left the hospital. I was able to do extensions with my right leg while a buddy held my left leg out straight. Of course, I couldn't do the leg press.

When my cast came off, the Dr. said he was very surprised to see much less atrophy than he expected in my left leg.

Some alternative explanations:
1. I have big leg muscles anyway, so perhaps the Dr. was actually just commenting on good genetics.
2. Perhaps I was working hard enough to induce the "hormonal effect" of which Drew spoke, and there was no such thing as "neurological transfer".

Dr. Darden, has any more research been done in this area?


However, I still think that working the rest of my body so hard, and my right leg in particular may have helped.

Thanks,

Bill


Interesting Bill, DY mentioned something just like that, i.e., in regards to a transfer. But i think theres diffo something to the hormonal effect aswell.

Cheerd
Rob
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sirloin

Well, the sis-in-law doesnt like the new gym we we're in, so we changed again lol. The gym where in now still has the gear for farmers walks, heavy bag carries etc, but no prowler dang it.
Still it does have my favorite machines, pulsestar, think they were made in the early 90s, theres very little friction because their on a belt.
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sirloin

Pulsestar chest supported row, best back machine ive ever used. Should note, these machine only have 100kg weight stacks, but as much as 2x20kg discs can be attached.
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sirloin

Chest press, i do set of vertical handles, then a set with the horizontal handles.
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sirloin

Shoulder press, i use the neutral grip handles for presses, i also use this for standing static curls, by putting the long pulldown bar under the neutral grip handles. Still working on one arm push presses though.
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