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Keelan Parham
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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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epdavis7

MikaelPR wrote:
epdavis7 wrote:
Crotalus wrote:
epdavis7 wrote:
What concerns me is what to do with my heavy bag, speed bag, double end bag, training dummy, grappling dummy, simunition handgun training gear, training knives, sticks etc and other assorted odds and ends


That's nothing compared to these guys who have massive Nautilus collections. What a major pain in the ass that will be. Won't be like getting a few friends to help move the bed room furniture.



Agreed! I almost bought a bunch of used hammer strength equipment from a gym that went under, but now I?m glad I didn?t. The price was incredibly low and I almost jumped on it. I have the space now, but when I retire and downsize I won?t. I?ve got all I need to tax my body and condition it. It?s all freewight based for the most part. I have an oversized garage in both width and length and I have a workshop, a gym and my wife can get our err I mean her lol really nice car in the garage. My truck is a second class citizen and must sleep outside lol. Gotta keep Momma happy. If she ain?t happy, no one is. All the married board members understand lol.

Man, funny how similar our lives are. My ? 2 car? garage only holds my wife?s BMW, my Ford truck bakes in the sun... Difference is, if I see a good deal, I can?t help myself, I?ll drive 7 hrs to get it, pay to store it, later sell most pieces at a loss. I have considered renting space and setting up a personal trainer (not me), or a small general use gym, but I?m pretty sure it would flop due to lack of interest. I own some very nice retrofitted Nautilus, MedX and Hammer pieces I train on, but the young guys that work for me have no desire to work out on them, for free, would rather pay to beat on or flip tires...


This is why my truck stays outside.
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MikaelPR

Nice.
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1958

Texas, USA

Yesterday evening

Barbell deadlift
Two warm up doubles
Then one hard,heavy set X 7 reps
Rested two minutes
Trap bar shrug X 6
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epdavis7

1958 wrote:
Yesterday evening

Barbell deadlift
Two warm up doubles
Then one hard,heavy set X 7 reps
Rested two minutes
Trap bar shrug X 6


Your workout's greatly resemble Doug Holland's. He has done quite well with his and it appears you are doing quite well with yours.
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1958

Texas, USA

epdavis7 wrote:
1958 wrote:
Yesterday evening

Barbell deadlift
Two warm up doubles
Then one hard,heavy set X 7 reps
Rested two minutes
Trap bar shrug X 6

Your workout's greatly resemble Doug Holland's. He has done quite well with his and it appears you are doing quite well with yours.


Absolutely,positively influenced by his posts on the old BBS site.Working on planning a visit to his place.
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Chris H

yesterday

leg extension 3 x 25r 60secs between sets

10 min on bike

done
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Brian A Schamber

Texas, USA

Me too this fall, maybe early November. I first visited out there in 2012.
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epdavis7

Shoveled mulch for two hours. Took the dogs on a 45 minute walk with my wife. Did 10 spontaneous chins from a tree limb to try and impress my wife and dogs. They were not impressed. Tried to out sprint my dogs and failed miserably, but they thoroughly enjoyed it. I bet I could take them in a long run lol. My wife and I played keep away with a ball with the dogs until they had enough.

An early morning dog walk with my wife followed by a solo long run tomorrow. She wants to take our bikes out tomorrow late afternoon for a bike ride if the weather is nice.
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HeavyHitter32

Short rests between sets and exercises.

Leg Press (3 x 10)
Split Squat/lunge (3 x 8-10)
Leg Curl (2 x 10)
Calf raise (6 x 5-10)
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Chris H

today

seated dumb bell press - 3 x 10
standing dumb bell laterals - 3 x 15
incline rear delt dumb bell swings - 3 x 10
standing dumbbell shrugs - 2 x 20
seated dumbbell drag curls - 2 x 20
standing dumbbell finger curls 1 x 50

done
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1958

Texas, USA

I ventured outside my home gym today and worked out in a commercial gym with a friend who asked for training advice.

Squats,two sets of two reps as a warmup for later.
Hammer Strength Row X 6
Rested 60 seconds
Chin ups with bodyweight X 11
Hammer Strength incline press X 4 (too heavy)
Hammer Strength incline press X 7 (breakdown)
Rested 90 seconds
Dips with bodyweight X 9
Barbell squat X 19
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Grant D.

Illinois, USA

My last two . . .

Back Extension +5 pounds
30 31 30
pulse start 82, end 119

Pull Down B +5 pounds
30 33 29
pulse start 81, end 124

Leg Abduction (I think closure ...for curiosity and for some reason I like the burn 24 hours later)
Max Pyramid 20 20 20 20 20 20 20


TODAY:
Max Pyramid Leg Press +5 pounds
20 20 20 20 17 seconds
pulse start 69, end 129

Omega Pull Down +5 pounds
60 seconds
pulse start 79, end 144

Max Pyramid Chest Press +5 pounds
20 20 20 20 20
pulse start 84, end 129

Done in One Chest Press +5 pounds (~+6%)
62 13 (too much additional weight and prefatigue)

Cheers
Grant
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1958

Texas, USA

Brian A Schamber wrote:
Me too this fall, maybe early November. I first visited out there in 2012.


Awesome! Envious.
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hit4me

Florida, USA

second 30-10-30 workout of this week

horizontal leg press 255 x 15...up 5lbs and 3 reps from last week
calf press 255 x 14...up 5 lbs and 2 reps
machine incline press 155 x 9...up 2 reps
underhand grip lat pulldown 105 x 10...up 3 reps
matrix machine laterals 80 x 11...up 1 rep
hammer strength bicep curl 45 x 9...up 1 rep
matrix machine dips 125 x 12...up 3 reps
matrix machine crunches 80 x 12..up 5 lbs
db wrist curl...35 x 10....not 30-10-30....I use 15-10-15

the whole workout took about 30 seconds longer than last week, however, the total weight used was about 1500 lbs more per the strong app


plan on running tomrorrow morning
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Eric B.

Today:

Warmup: Back Extension: 1 x 50

TBDL: Warmup, 1 x 17 (crawling my way back up to 1 x 20)

Two DB Pullover: 1 x 20

One DB Press: Warmup, 1 x 8/7, 1 x 3

One DB Row: 1 x 8, 1 x 5

One DB Bentover Curl: 1 x 7, 1 x 6

Neck: 1 x 20 each direction

DB Sidebend: 1 x 20 each side

Gerard Trap Bar, HuskyHandle DBs
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sgb2112

Week off is over ..

Plyo push-ups 5x5

Med ball slam 5x5

Box jumps 5x5

Cable wood chops 3x10

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hit4me

Florida, USA

sunday morning walk/run

walk 5 min
run 4 min
walk 1 min
run 6 min
walk 2 min
run 10 min
walk 2 min
run 4 min
walk 5 min
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epdavis7

Saturday
Slow 10 mile run and two 30 minute dog walks. Cut grass and trimmed shrubs. Leisurely bike ride with my wife.

Today I?ve walked the dogs once before church and will do it once more. There?s an elderly widow in our neighborhood and I?ve volunteered to start taking care of her lawn for her. I was watching her struggle while walking my dogs and felt compelled to offer my help.
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sirloin

hit4me wrote:
second 30-10-30 workout of this week

horizontal leg press 255 x 15...up 5lbs and 3 reps from last week
calf press 255 x 14...up 5 lbs and 2 reps
machine incline press 155 x 9...up 2 reps
underhand grip lat pulldown 105 x 10...up 3 reps
matrix machine laterals 80 x 11...up 1 rep
hammer strength bicep curl 45 x 9...up 1 rep
matrix machine dips 125 x 12...up 3 reps
matrix machine crunches 80 x 12..up 5 lbs
db wrist curl...35 x 10....not 30-10-30....I use 15-10-15

the whole workout took about 30 seconds longer than last week, however, the total weight used was about 1500 lbs more per the strong app


plan on running tomrorrow morning


Great approvements in total weight Dan, keep er lite:)
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Eric B.

Today:

Warmup: Back Extension: 1 x 50

TBDL from mid-patella:

Warmup, 1 x 20-21 (lost count)

TB Shrug: 1 x 13-14, 1 x 8-9

Two DB Pullover: 1 x 20

One DB Press:

Warmup, 1 x 8/7, 1 x 4/5

One DB Row: 1 x 8, 1 x 5

One DB Bentover Curl: 1 x 7, 1 x 4

DB Sidebend: 1 x 20 each side

Neck: 1 x 20, 4 directions

Gerard Trap Bar, HuskyHandle DBs
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Brian A Schamber

Texas, USA

All on Hoist Machines (not my favorite)

Low Back
Lat Pulldown
Dips
Compound Row
Pec Fly
Chest Press

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1958

Texas, USA

Glad to be back to my home gym:

Hammer leg press X 14 reps
Rested two minutes
Hammer leg press X 8 reps
Weighted chin ups X 8
Rested 30 seconds
Weighted chin ups X 2
Trap bar shrug X 9
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Eric B.

Aug 17 2019:

Warmup: Back Extension: 1 x 50

TBDL: Warmup, 1 x 20-21 (lost count)

Two DB Pullover: 1 x 20

One DB Press: Warmup, 1 x 7, 1 x 4-5

One DB Row: 1 x 8, 1 x 5

One DB Bentover Curl: 1 x 11, 1 x 5-6

DB Sidebend: 1 x 20 each side

Neck: 1 x 20 four directions


Gerard Trap Bar, HuskyHandle DBs, Dr. Ken's 50% sets and inspiration.
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Average Al

I strength trained twice this past week.

Monday was a multiple set, mostly barbell session:

- Barbell Squats, 5x5 as pyramid set.
- Standing Overhead Barbell Press, 3 x AMRAP as reverse pyramid.
- Pullups/Pull downs, 3 x AMRAP as reverse pyramid
- RDL's, 3 sets across.

Friday's planned workout slipped to Saturday due to a scheduling conflict. This was a circuit of mostly machines, either a single set to failure, or a set to failure followed by a drop set (on upper body stuff):

- Legend Fitness Hip Belt Squat
- Cybex Leg Extension
- Icarian Leg Curl
- Nautilus Glute Drive
- Pullups
- Cybex VR2 Overhead Press
- Cybex Row
- Cybex VR2 Chest Press
- Cybex Pullover

On the machine circuit, I made a few adjustments to my program:

- I've been having some low back pain lately, possibly an SI joint issue, and the various leg presses that I have access to were aggravating the pain. So I tried the belt squat machine instead. This was Westside branded machine. Had a lot of friction, and didn't feel entirely natural to me. But it hit my thighs hard, and didn't bother my back.

- I've also been having a bit of soreness in one hip that was starting to become chronic. I just dropped the hip machines (adductor and abductor) to see if this changed anything. Too soon to tell.

- For pressing movements, switched to the VR2 line of equipment, instead of the more basic Cybex machines that I had been using (not sure what model they are). I've decided I like the biomechanics of the VR2 machines a little better (i.e., they feel better for my shoulder joints).

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Chris H


after a week off, went back an upper body/lower body split

upper body today

Heavy strong range static bench press - 5 progressively heavier 10 sec holds
Decline bench - 1 x 20r
Heavy static shrugs - 4 holds as BP
Dumbbell shrugs 2 x 25, 20r
laterals - front with ez bar, dumbbells for side - 2 x 15r on both
band pull aparts for rear
static hold pull downs - 2 x 20s
Dumbbell hammer drag curls - 1 x 25r

pumped, but no like, so will likely go push, pull, legs or near every day as before


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