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
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

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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Bastion

March 24
Medium overhand pulldown 1x15, 5 sec pause b4 last 2.
Close underhand pulldown 1x6
Machine Rows 3x8,8,7 3min rest between sets.
Leverage shrugs 3x10 3min rest between sets.
31min.
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Chris H

ATP 4 Vitality wrote:
Covid-19 resistance workout

Being on the front line of this disease, and receiving emergency prescription powers from state government, I have decided to utilize resistance training to enhance my oxygen/carbon dioxide ventilation power.

J C Hise utilized the shrug to enhance lung power. Dr. Ellington Darden used the Nautilus pullover to enhance the rib cage. Mark Berry utilized high-rep leg work to enhance lungs ie. breathing squats.

The breath of life is important!
My WO

1) Nautilus leverage leg press
2 minute static followed by a slow
eccentric
405 lbs
Heavy labored breathing post sortie

2) TheraBand Flexbar blue
Isometric hold
3 minute non-failure

3) Hise/Rogers Athletic single arm shrug
Nautilus OME
60 second isometric
70 pounds
Focusing on deep breathing

4) Jones Nautilus pullover
2 minute isometric
200 pounds
Focusing on deep breathing







Stay strong and stay safe out thee Marc
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Chris H

Today

TBDL - 4 x 5r - ascending weight sets
Leg curls - 1 x 5r,reduced weight then 1 x 11r
Standng calve in rack using SSB -1 X 25, 10s rest then 11r, 10s rest then 8r

Star jumps on patio just to annoy the neighbors - 3 x 30r
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Chris H

sirloin wrote:
Today...

AM
Deadlift hold with farmers frame
BB OHP
- Max rep method for both

PM
BB curl with fat gripz
Incline ez bar tri extension
- 3 sets of 6-8 reps for both

Easy 800lb rack pull with several second hold a few days back
https://youtu.be/...LrzOfWs


awesome
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sirloin

Chris H wrote:
sirloin wrote:
Today...

AM
Deadlift hold with farmers frame
BB OHP
- Max rep method for both

PM
BB curl with fat gripz
Incline ez bar tri extension
- 3 sets of 6-8 reps for both

Easy 800lb rack pull with several second hold a few days back
https://youtu.be/_lp4LrzOfWs

awesome


Thanks mate:)
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sirloin

Today...

Deadlift hold with farmers frame...again
https://youtu.be/_lp4LrzOfWs
661lb from just below the knee, with hold, no straps or belt.

Afterwards...
One arm DB push press
54kg x 3

One arm DB row (with fat gripz)
54kg x 2 sets of 8, 7
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sirloin

sirloin wrote:
Today...

Deadlift hold with farmers frame...again
https://youtu.be/_lp4LrzOfWs
661lb from just below the knee, with hold, no straps or belt.

Afterwards...
One arm DB push press
54kg x 3

One arm DB row (with fat gripz)
54kg x 2 sets of 8, 7


Wrong vid above, its this one
https://youtu.be/_-q1hE5UA6Q
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ATP 4 Vitality

Chris H wrote:
ATP 4 Vitality wrote:
Covid-19 resistance workout


Stay strong and stay safe out thee Marc



Thanks

It was a rough day today!
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sirloin

ATP 4 Vitality wrote:
Chris H wrote:
ATP 4 Vitality wrote:
Covid-19 resistance workout


Stay strong and stay safe out thee Marc


Thanks

It was a rough day today!


Id echo Chris, be safe man. Ive been recalled to my old job of working in a hospital lab. Ive accepted the challenge!
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Eric_P

Back Ext: 1 x 50

TBDL: 145 lb x 5, 245 x 3, 270 x 2, 300 x 12

DB Pullover: 70 x 20, 10

One DB Press: 35 x 5, 50 x 3, 60 x 2, 70 x 1, 80 x 1, 90 x 3 (push press)

One DB Row: 60 x 5, 70 x 3, 80 x 2, 95 x 6 / 5, 4

Neck: 1 x 20 four ways

DB Sidebend: 70 x 20 each side

Gerard Bar, HuskyHandle DBs.
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ATP 4 Vitality

sirloin wrote:
ATP 4 Vitality


Id echo Chris, be safe man. Ive been recalled to my old job of working in a hospital lab. Ive accepted the challenge!



Man up!

One thing for sure - You will not have any trouble going to sleep
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epdavis7

- Weighted Chins
- Weighted Dips
- Non-lockout Hip Belt Squats
- 45 Degree Hyperextensions
- Neck Plate Curl
- Headstrap Neck Extension
- Thickbar Wrist Extension
- Thickbar Wrist Flexion

Made improvements on all except hyperextensions. Added a lot of reps on hipbelt squats. Not sure why.
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sirloin

ATP 4 Vitality wrote:
sirloin wrote:
ATP 4 Vitality


Id echo Chris, be safe man. Ive been recalled to my old job of working in a hospital lab. Ive accepted the challenge!


Man up!

One thing for sure - You will not have any trouble going to sleep


I helped bring aid into war torn countries when i was in the army, im appecting a situation not too far off, lets hope people heed WHO and gov advice.

Best
Rob
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sirloin

Sort arm workout before work today...

After warm ups...

Staic pulldowns
130kg for 2x15-20 second holds
https://youtu.be/QbPY7WD3A20

V bar pushdown
70kg x 2 sets of 8, 7

Incline ez bar tri extension
45kg x 2 sets of 8

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Bastion

March 27
Leg press with bands. 1x15, 1x20, 1x20 cluster set.
Low back extension machine 1x50/30 45 sec between loops.
Seated leg curl 2x12
Wrist roller x10 done in a cluster.
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Grant D.

Illinois, USA

My Q'd Exercise of the Day

Max Pyramid Body Weight Leg Press.
... back against the wall with heels/feet positioned about 24 inches from wall. This allows a Maximum Moment Arm (MMA) in the hardest pyramid steppe.

Steppe Leg Angle (degrees) Time

1 ~150 20
2 130 20
3 110 20
4 90 20
5 110 20
6 130 20
7 150 20

Incredible that on this very SOA Board many misunderstand Max Pyramid with Pyramid Multi-Set Confusion
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Chris H

Today

Decline bench- wendler week 2
70% & 80% x 3r, 90% x 6r
70% X 20R

Overhead lockouts - 1 x 10r

Laterals - 3 x 20

KB Swing - 5 x 14r- EMON
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Greg Roseman

Virginia, USA

Yesterday?s workout. 3x3

Front grip pull down
Shoulder press
Leg press

Workout time 17:15
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Eric_P

Back Ext: 1 x 50

TBDL from mid-patella: 145 lb x 5, 245 x 3, 350 x 2, 400 x 1, 450 x 5

TB Shrug: 350 x 12-15, 8-10

DB Pullover: 70 x 20, 10

One DB Press: 35 x 5, 50 x 3, 60 x 2, 70 x 1, 80 x 1, 90 x 4 / 3 (push press)

One DB Bentover Curl: 60 x 5, 70 x 3, 80 x 2, 85 x 10, 6 / 7

Neck: 80 x 20 aft, 70 x 20 fore, manual x 20 each side

Sidebend: 70 x 20

Gerard Bar, HuskyHandle DBs.
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Bastion

March 29
Medium overhand pulldown 1x12/4 30 sec pause.
Underhand pulldown 1x6
Machine Rows 1x8, 1x6 3 min rest between sets.
Flex leverage decline press 1x10wu. 1x10+5-8 sec static. Reduced 40lbs x6.
Rear delts 1x12/6 30 sec pause
Side lateral 1x20 done 10-5-5 15 sec pauses.
Leverage shrugs 2x10 3 min rest between sets.
49 min.
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sirloin

FB workout today...

Deadlift - Top set of 3
Landmine V press - 3 working sets of 6
https://youtu.be/aTEdHiuvJVM
Low incline DB row - 3 working sets of 8,8,7
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