MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
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Ted Tucker
Lost 41 lbs fat
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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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oldbutsteady

First let me say I'm not trying to get rid of or supersede any existing personal training threads with this post.

Several people noted it may help with their motivation to have the other people training post their routines.

I thought rather than jumping around thread to thread it would be better to list them in one location.

My last session:

Push Up 18 reps
60 second rest
Bent Row 1x18
60 second rest
Bent Row 1x14
60 second rest
Hindu Push Up 11 reps
Abs
Cool Down:
Triangle Pose 3x each side

OBS
P.S. I recently changed my routine to include multiple sets to increase my volume just to see what happens.
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entsminger

Virginia, USA

==Scott==
My last workout went like this.

-----At work during lunch I grabbed two dumbells and first did 3 sets of Scott Presses.
-----Then I did 2 sets of pushups
----Then I did 3 sets if dumbell tricep extensions
-----Then a set of 75 bodyweight squats
----Then when I got home from work I did two sets close grip curls on my plate loading bi/tri.
-----then two sets of rows on my seated row

Slightly better than doing nothing I guess.
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oldbutsteady

Ents,

I think you're being overly hard on yourself. As long as you are alive and moving it is a good day.

OBS
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Chris H

its hot in London at the moment, plus 30 degrees, which is tOo hot for me, and sticky close and humid.
Training in my garage is purgatory, and whilst i used to push thro, I don't have that kind of drive anymore.
So on Sunday, i did 3 sets of Decline bench presses, on Monday i did 2 sets of static pull downs, and today i did 2 sets of Goblet Squats and 10 mins on the bike.
Tomorrow ill do a little shoulders and the day after arms maybe.
5 - 10 mins tops incl warm ups.
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tensionstrength

oldbutsteady wrote:
Ents,

I think you're being overly hard on yourself. As long as you are alive and moving it is a good day.

OBS


Sorry. Didn't mean to post here.
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hit4me

Florida, USA

30-10-30
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entsminger

Virginia, USA

oldbutsteady wrote:
Ents,

I think you're being overly hard on yourself. As long as you are alive and moving it is a good day.

OBS


==Scott==
ha ha! True!
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1958

Texas, USA

Yesterday:

Trap bar deadlift-low handles X 11 reps
Two minute rest
Trap bar deadlift-high handles X 9 reps
Two minute rest
Slow push ups with hands 6 inches apart
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tensionstrength

dumbbell curls
push ups
body weight squats

Chris H. I hear you on the hot garage business.
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BorisV

Maryland, USA

Sunday, July 21, 2019: quads and hamstrings
warm-up
Nautilus Duo Squat: 30 reps each leg, increase the weight, 15 reps, again increase weight, 8 reps.
Nautilus leg extension: same scheme, 30-15-8 reps
Nautilus seating leg curl: 50 reps in high density rest-pause cluster
Roman chair (no weight): 6 mini-sets of 6 reps with 5-10 sec rest between mini-sets
Sissy squat (no weight): 2 sets of 25 reps.
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ptcrusader

Dumbbell Squats 1 set of 6 reps
Pushups 20-10-20 format
Pull Downs 12 reps
Slant board situps 13
Dumbbell press 1 set of 6 reps
Leg Extensions 1 set of 15 reps

Basically no rest between exercises. All at a relatively heavy weight for an old geezer like me.

Next workout in a few days will be mostly isometrics.
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Gainz

Weider Principle based workout
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BorisV

Maryland, USA

BorisV wrote:
Sunday, July 21, 2019: quads and hamstrings
warm-up
Nautilus Duo Squat: 30 reps each leg, increase the weight, 15 reps, again increase weight, 8 reps.
Nautilus leg extension: same scheme, 30-15-8 reps
Nautilus seating leg curl: 50 reps in high density rest-pause cluster
Roman chair (no weight): 6 mini-sets of 6 reps with 5-10 sec rest between mini-sets
Sissy squat (no weight): 2 sets of 25 reps.


Forgot to mention:
1. I also did one set of leg squeezes (one leg at a time) on Bowflex;
2. Leg extension were done in tri angular fashion: toes pointed out, straight and in;
3. This was a last workout in a consecutive 5-day cycle. I trained mid and low back and glutes on Day 1; neck, deltoids and traps in Day 2; chest and abs on Day 3; bicep, triceps and forearms on Day 4; quads and hamstrings on Day 5. Before that I had a 9-day layoff (vacation) not training at all.
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Crotalus

Last workout , Sunday ; Back and Biceps ~

Pull ups 11 reps, (20 seconds) 6 reps / failed on 7.

Hammer Pullover ; Zones bottom half 7 reps, top 5 (20 seconds) weight reduced ... top 6 reps , bottom 4/ failed 5 , top 2-3 reps

One arm cable row ; 9 reps (20 seconds) 5-6 reps

One arm cable shrugs , arm to arm 12, 9, 4 failed 5

Cable upright rows with towel (same station); 8 reps; (20 seconds) reduced weight 6-7 reps

Low incline Hammer Curls 8-10 reps (20 seconds) reduced weight and another 7-8 reps / failure

Bent over con. curl with E-Z curl bar ; top half only ; 2 sets about 9 and 5 reps with the typical 20 seconds between sets.

15 sets About 25 minutes.
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ron33

Figured ,I would try old routine I used 35-40 yrs ago , for a few months . Last w/o was done circuit style . 3 circuits , 15 -30 deep breaths between sets . Pull ups 4-6 reps , Deadlifts 5-7 reps , D-B Rows 5-8 reps . Curls 9 reps, 15 breaths, 6 reps breath , 5 reps. Done . 1 set each , Leg Raise , Ab wheel , sit ups .
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MikaelPR

Yesterday:
Heel Raise on OME -J Rep Thirds
Neck extension 4 WN- JRep Extreme Thirds
Neck flexion 4 WN - JRep Extreme Halves
Clamshell Ab crunch -5x3 clusters
1 arm cable cross - 3x15 contracted pos.
10 degree Chest fly -3x 15 mid range
Pushup -3x15 stretch pos.
Rowing Torso- 3x top to bottom staggers
Cable kickback- 3x 15
Cable press down -3x15


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epdavis7

- Weighted Chins rest 30 seconds static hold to failure with slow negative
- Seated Dumbbell Press full ROM rest 30 seconds reduce weight bottom half of movement rest 30 seconds top half of movement
- Weighted 45 degree hyperextension
- Dumbbell calf raise
- Weighted tibia raise
- Neck flexion
- Neck extension

Next workout
- Dumbbell Bench Press full ROM rest 30 seconds reduce weight bottom half of movement rest 30 seconds top half of movement
- Dumbbell Rows
- Hip Belt Squat full ROM rest 30 seconds reduce weight bottom half of movent rest 30 seconds top half of movement
- Weighted crunch
- Thickbar wrist curls
- Thickbar reverse wrist curls
- IronWoody Supergripper
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sgb2112

20 minutes x 3 treadmill run repeats with three minutes rest between each block.
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oldbutsteady

7/23
AM Workout

Lying Tri Ext 1x8
60 sec rest
Lying Tri Ext 1x7
60 sec rest
Lying Tri Ext 1x6
60 sec rest
Curl 1x16
60 sec rest
Curl 1x14
60 sec rest
Upright Row 1x18
Abs
Triangle Pose 3x ea side
(EDITED)

FYI I'm using a light/moderate/heavy set routine. Hence the variance in reps from exercise to exercise. I'm trying the John Grimek method from the article he wrote "Is Heavy Training Best". However, I'm mixing each exercise in the session, one light, one moderate, and one heavy instead of the entire session being light, moderate, or heavy.

OBS
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sgb2112

Upper body today done via Escalated Density Training method. 15 minutes total of inverted rows & pushups.

https://www.T-Nation.com/...ining-revisited


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barnetta

The following done 30-10-30 style except where stated otherwise, 1 set per exercise:

Incline press
Chin-up (super slow, 10 sec negative, 10 sec positive)
Overhead press with trap bar
Haney row
Negative only dip (15 sec for each descent)
Leg extension
Barbell hack squat
Leg curl
Squat
Sit-up on decline board

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barnetta

The following done 30-10-30 style except where stated otherwise, 1 set per exercise:

Incline press
Chin-up (super slow, 10 sec negative, 10 sec positive)
Overhead press with trap bar
Haney row
Negative only dip (15 sec for each descent)
Leg extension
Barbell hack squat
Leg curl
Squat
Sit-up on decline board

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Crotalus

Thurs ; Chest, Shoulders , Triceps
~~~~~~~~~~~~~~~~~~~~~~~~~~

1 arm laterals ; 4 X 7 ; arm to arm down the DB rack at 10 lb drops ( 40 to 10 ) * Could have skipped the 10 lb, no challenge at all.
---------------

Dips ; BW x 19 (30 seconds) , 8-9 / fail ( 30 seconds) 3 / fail

Pec Deck ; contracted half 2 x 8 (20 seconds); stretched half 2 x 6-7 , (20 seconds) ;
reduced weight and tried for a full rep set ; 3/ fail
----------------------

Overhead Extensions w/ez curl bar 11, 7-8,
3/fail

Close Push Ups ( end of a bench ) ; 2 X 6-7 / fail

17 sets / under 25 minutes
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Chris H

yesterday

2 sets of standing dumbbell laterals
2 sets seated dumbbell press

both 15r then 12r , 60 secs between sets,

then

1 x 30 band pull aparts

Today,

2 x 8 ezc drag curl
1 x 30 dumb bell finger curls
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Bastion

Shrugs
Rear delt raise
Side lateral raise

Tricep extension ss/w with chest press.

Preacher curl ss/w pulldowns.


Tonight's session will be.

Seated leg curl
Leg press
Static hold leg extension
Low back extension
Calves

Currently training every 4th-5th day.
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