I mentioned that I might take a shot like that (minus the headband) and Lisa threatened to kick me in the nuts.

There's always photoshop... :D

Hey Scott, :neener:

I saw that one coming.

Just tell Lisa to kick ME in the nuts...

Just tell Lisa to kick ME in the nuts...

:lol:

Camo pants and all. I think he planned it all.

Nice work Phillydud!

Just tell Lisa to kick ME in the nuts...

Lol...did you give him more of a sunburn too?

He's so strong he doesn't even need to hold on haha.

and where is mine....:nono:
I was just oogling over an rra in one of my gun catalogs the other day. buy an mp5 and make me really jealous!:nope:

I'll add a J frame to my collection at some point, but lately I've had my eyes on a Kimber 1911; specifically one of the Raptor II pistols. :D I'm also going to be adding an AR-15 to my collection very soon...

Kimber tactical:drool:
I will have one.... someday! Haven't seen a 'Raptor II' what is it?

Just tell Lisa to kick ME in the nuts...

Heh heh...you forgot the headband. Maybe you can photoshop in a Stallone-esque snarl as well..... :lol:

You'll shoot your eye out. :blank:

You'll shoot your eye out. :blank:
:lol: :claplow:

John,

I have a question in reference to the measurements you take. I have read that the abdomen measurement is a sign of overall health and fitness. This measurement is taken at the very top of the hip bone crest horizontally around the abdomen, and in the Air Force, is used to score overall body composition. A 32.5 inch abdomen (or less) is the desired goal for a male. As the measurement goes up, so does the risk for health problems according to many health professions. A 40-inch or above abdomen is considered quite dangerous and unhealthy. My question is why measure the hips? When I see hips, I think of a female's measurements. How does your abdomen compare to your waist? Do you consider your trouble spot above the waist, below the waist, or at the waist? A 31-32 inch waist sounds pretty darn impressive for 196.8 lbs.

Sly Stone.

There's always photoshop... :DHey, that's pretty good! :lol:

Haven't seen a 'Raptor II' what is it?A very nice .45 ACP 1911 from Kimber's Custom Shop. Here ya go: http://www.kimberamerica.com/pistols/customshop/grandraptor.php

:drool:


You'll shoot your eye out. :blank:

I measure just below my belly button, at my "trouble spot". I know this may not be the "official" place to measure, but I measure there because it's where I store the most fat.

John,

I have a question in reference to the measurements you take. I have read that the abdomen measurement is a sign of overall health and fitness. This measurement is taken at the very top of the hip bone crest horizontally around the abdomen, and in the Air Force, is used to score overall body composition. A 32.5 inch abdomen (or less) is the desired goal for a male. As the measurement goes up, so does the risk for health problems according to many health professions. A 40-inch or above abdomen is considered quite dangerous and unhealthy. My question is why measure the hips? When I see hips, I think of a female's measurements. How does your abdomen compare to your waist? Do you consider your trouble spot above the waist, below the waist, or at the waist? A 31-32 inch waist sounds pretty darn impressive for 196.8 lbs.

I'm curious if there is any correlation between the waist measurement compared to the abdomen measurement. For example, I've noticed that my abdomen measurement is normally 1 to 2 inches more in circumference than my waist. Is this good in terms of body composition? And I wonder what is considered an average differential between these two measurements. It seems the two track together as you gain or lose weight. How would a Pro Bodybuilder onstage compare in terms of abdomen/waist measurements. Will the abdomen always be slightly larger and by how much before it starts to look bloated? I suppose if someone was built real blocky, their abdomen could be smaller than their waist...:confused: I suppose each individual is different. Not sure what I'm even rambling about.

1FastGTX, I had to do a doubletake on the Sly Stone, although I think John might have his candy in that pic. Look at Arnold's bicep...he definitely had the arms/chest to beat back then.

Not sure what I'm even rambling about.Well, if you're not sure.... :D

Who likes cheese?

phillydude did a fairly admirable job of photoshopping my AR15 onto a recent picture, but it's not quite the same as the real thing. :D

Despite Lisa's threats of serious bodily harm, I hammed it up today and took some pictures of me with my newest firearm.

No, I don't think I'm Rambo (my arms are bigger than his anyway :lol:), but I do take pride in my right to responsible firearm ownership. I find shooting an amazingly fun and addictive pastime, and I make absolutely no apologizes for it.

4) Patriotic JS.

:lol: :rolleyes:

Someone from some mercenary/militia group is so totally gonna steal that picture!

:lol:

Too funny, John. Too funny.

I find shooting an amazingly fun and addictive pastime, and I make absolutely no apologizes for it.


"Franco is pretty smart, but Franco's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices..." :lol:

We need a pic with the AR tucked under one arm and a big-assed dumbbell being curled with the other.

OMG...okay, I'll be back. :spaz:

:claplow: good job, honey :p ;)

The back is looking great and your arms are huge (which I think we all knew). :tucool: The shots are well posed. :D I think I'm afraid to ever attend an Orlando cheat meal. :eek:

"Franco is pretty smart, but Franco's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices..." :lol:

We need a pic with the AR tucked under one arm and a big-assed dumbbell being curled with the other.

:lol:

I decided not to comment on that. He is a big muscley guy with an AR-15, after all.

:doh:

Definitely ready for the cover of "Soldier of Fortune"

All those pretty RIS rails....and nothing on them. Shame. ;)


Nice everything. I am truly jealous.

"Franco is pretty smart, but Franco's a child, and when it comes to the day of the contest, I am his father. He comes to me for advices. So it's not that hard for me to give him the wrong advices..." :lol:

One of the best quotes in the film! Nice pics John! I'm more of a handgun guy myself, but I guess if the itch ever came, an AR-15 would probably be my logical pick for a high-performance rifle - you know, just in case I need to body a small assault team (a la the end of Scarface.)

Dude...

I know you have a kick ass DVD collections.. but seriously.. you need to leave Predator and Commando on the shelf for awhile. :D

Ta daaaa! :lol:

http://www.foolserrand.com/funneh/graphic/GIStone.jpg

:claplow:

:lol:

Ta daaaa! :lol:

http://www.foolserrand.com/funneh/graphic/GIStone.jpg

Nice! Ha ha ha - I'm jealous of you artistic guys.

:lol: :claplow:

that's freaking awesome, M@

perfect!

phillydude, That's a great quote, but it makes no sense in this context! :lol:


Lisa Stone, Aw, be quiet. :spank:


chicanerous, Wow--serious comments?!?! THANK YOU!

Why would you be afraid to attend an Orlando cheat meal? You'd be well-protected. Nobody f**ks with JSF members on my watch! :lol:


Devery, Believe it or not, I don't read SoF. :whistle:


Omaha, Hey, I just got it--give me some time. :) EOTech, a scope and a VFG are just a few of the goodies I have lined up. Right now, I want to get comfortable with my irons.


phitness, Hehe. Actually I've always been a handgun guy myself, too. This is my first rifle, and I LOVE IT. I can't tell you how much fun it is to shoot. I'm going to the range tomorrow morning with my Father-In-Law as soon as I finish my cardio. My Father-In-Law was in the Air Force, and he's an incredible shot. I can't believe how lucky I am to have such great in-laws: they've both treated me like a son ever since Lisa and I got serious almost 17 years ago. Lisa's dad is one of the most interesting people I know.


erictuley, Hrm, thanks for the suggested viewing! I just re-watched Predator not too long ago, but Commando is due for another view real soon now. :D


M@, That is a CLASSIC!!! I'm really impressed with all the little details. Seriously dude, great work--you're really good!

Ta daaaa! :lol:

http://www.foolserrand.com/funneh/graphic/GIStone.jpg
when will this be available??!? Can I preorder? I predict a tickle me elmo frenzy this christmas. :jumping:

Hey, I just got it--give me some time. EOTech, a scope and a VFG are just a few of the goodies I have lined up. Right now, I want to get comfortable with my irons.



A good Halo Sight is worth it's weight in gold.

A nice doodad to have is the pressure switch activated light/laser. Not much more than novelty, but that's always plenty reason.

Happy shooting. :tu:

Back yard, taken this morning...

http://www.johnstonefitness.com/images/06282006_back.jpg

Gorgeous yard.

Oh, and "Hold out that pack of cigarettes."

Back yard, taken this morning...

Hey, John! Is your grass St Augustine? Always loved the way a well maintained St. Augie lawn looks, especially right after it is cut. :tu:

Wow. Your lawn looks great. Great before and after pictures too, I got some ideas for my dining room. My back yard looks bad, imagine your after pics but less green and a lot taller. Front lawn is a bunch of rocks with a pine tree that all the neighborhood pigeons love to live off, bunch of pine leaves fall off from the tree, along with pigeon poop...well you get the idea. I'm going to book mark (and wait to save up some much needed money) your before and after pics so I can get some ideas.

Hey, John! Is your grass St Augustine? Always loved the way a well maintained St. Augie lawn looks, especially right after it is cut. :tu:
that would be my guess. a good florida breed.

Thanks everyone! Up until last year I've never had a nice lawn or gardens, so I'm really enjoying them. Taking care of everything is well worth the effort. :)

Our lawn is the Floratam variety of St. Augustine. It does very well in Florida and, when well cared for, is thick and green.

According to today's stats.. you basically gained about 4 lbs of lbm in your winter bulk? Does that sound right??

According to today's stats.. you basically gained about 4 lbs of lbm in your winter bulk? Does that sound right??

A) Lean mass is not just muscle. Lean mass includes bone, your brain, water, muscle--basically everything but fat. When I was at 188.8 pounds last November at the end of my cut, I was still carrying a lot of water, as I did nothing to "dry out". As I explained in my daily update today, I'm totally dried out right now and have lost around 5 pounds of water in the past few days alone. Again, water is considered lean mass. If I'd done what I'm doing this week at the end of my last cut, I probably would have come in around 183 pounds.

B) Body fat measurements--especially home BF tests--are not precise. They are an estimate only.

C) Look at my measurements now compared to my measurements when I started my last bulk on November 1, 2005.

I probably added (and kept) somewhere around 10 pounds of pure muscle after this past bulk/cut.

You're just a total failure... :rolleyes: :lol:

Hey John, how have Loki and Turtle acclimated to the new lawn? I remember you posted a video of them playing a while ago. Hope they haven't accidently trampled anything.

You're just a total failure... :rolleyes: :lol::D

I think the pure numbers sometimes mess with some of the more inexperienced members. It's not so cut and dried (was that a double pun?) as some think! I think I'll talk about this in tomorrow's Daily News update.

Hey John, how have Loki and Turtle acclimated to the new lawn? I remember you posted a video of them playing a while ago. Hope they haven't accidently trampled anything.They still love to play out there, and I'd never try to stop them: watching them goof off brings me far more joy than having a "perfect" lawn. Thankfully the lawn is so thick and healthy that it has stood up to their antics very well!

Of course they are indoor dogs, so they probably only spend an hour or two outdoors each day (and they are just fine with that, they love the A/C). :)

cut and dried
:lol:

I migrated from that huge troll-infested site (yes, that one) so I've been lurking around for a long time reading these forums but I just wanted to say it looks like you made a very successful cut! big difference from May 1 to July 1! congrats :D

I'm sorry John, I gotta be honest, all I see is the trouble spot. Eh, you could have done better....:whistle:

Hey John who is that guy with the nice abs on the home page of your website??? He looks familiar...

:D :tucool:

Congrats on ending a successful cut, and good luck in achieving your next goal!

Thanks guys, I'm happy with the results, and I will try even harder next bulk/cut. This a learning process, and balancing all this with my "other" life is sometimes difficult. Still, I love it and I am enjoying every step (and misstep!) along the way...

Bigpapi, I'm hanging my head in shame. :(

John, your face is looking exceptionally lean. That's the first thing that struck me when I looked at your updated pictures. (Although you have made great progress everywhere else!)

John, your face is looking exceptionally lean. That's the first thing that struck me when I looked at your updated pictures. (Although you have made great progress everywhere else!)You know, the first place fat, or even water weight gain, shows is my face. It gets really puffy even if I have a few beers (the day after). I hate how my face looks when it's puffy and I have extra chins, so thank you! :)

John, your pictures are great. I was scrolling through the monthly profile shots and it is really easy to see that the final photo (todays) is really the best you have ever looked. Amazing :tu:

I have to say when I see the 7/6/2003 guy, I want to take him out for a couple burgers and cheese fries. :eat:

Thanks guys, I'm happy with the results, and I will try even harder next bulk/cut.

Seems to me that you learned A TON this bulk/cut compared to your last. Perhaps that's because you bulked with SwoleCat? I remember someone saying that as great as SGX is, SUP2 is almost more beneficial because the program is designed so well at getting your body to put on muscle mass.

John, if that is shame, then I will gladly take some of your shame then! :bb: :)

Thanks. :)

Personally I don't this month's picture is my best, but I think my body looks better in real life right now than it ever has.

John, I didn't see this answered anywhere - sorry if I missed it. Will you be posting food logs again now that you're off of SwoleCat's programs?

John, I didn't see this answered anywhere - sorry if I missed it. Will you be posting food logs again now that you're off of SwoleCat's programs?Good question. No, I won't. The reason is because I'll be using a very close variant of SGX/SUP2 for my maintenance program. Swole's protocols have worked so well for me that I want to continue in that same spirit even when I'm not "officially" on one of his programs.

This fall I'll be paying the regular consultation fee for a true, customized SUP2 dietary program based on my stats at that time.

July 4th pictures: http://www.twowiresthin.com/id42006/

Hey John,

Re todays update, whats the new plan then ? Are you just gonna maintain and keep lifting as you were till the bulk this Autumn (Fall), or are you gonna re-assess etc during these few days rest? Perhaps a new training method that isnt so heavy, but is differnt to the one you are doing currently might be cool, just for a change? Some 8x8 sessions or something like that ?

Wishing you well bro, whatever you end up doing, ur looking great right now ! :)

I love Loki. I love Turtle. :nod:

Re todays update, whats the new plan then ? Are you just gonna maintain and keep lifting as you were till the bulk this Autumn (Fall), or are you gonna re-assess etc during these few days rest? Perhaps a new training method that isnt so heavy, but is differnt to the one you are doing currently might be cool, just for a change? Some 8x8 sessions or something like that ?What's up Reno!

You know, I'd planned to just go back to my regular routine because I like it and it works, but you've given me something to mull over while I'm taking a few days off... We'll see!


Wishing you well bro, whatever you end up doing, ur looking great right now ! :)Thanks very much! I love how I feel when I'm lean. Life's good and I feel great even if I'm not as big as I was a few months ago.

I love Loki. I love Turtle. :nod::lol: :tucool:

July 4th pictures: http://www.twowiresthin.com/id42006/

Great pictures John! :tucool:

Man I wish I could have a dog. :( F-in' city.

Have you seen a specialist about the shoulder(s)? I have a buddy who wrestled in high school and pretty much beat the crap out of his joints growing up, now he has the same problems with shoulder pain while benching and other movements.

Could it be inflammation, arthritis, damage from a previous trauma/injury, ect, or do you think you are just going too heavy with MAX-OT? IMO, this strategy is hell on the joints.

I began having elbow pain after using MAX-OT religiously for about 1 year. Went to the doc and they were inflammed. I eased up on the heavy weight, raised my reps a little higher, and it cleared up over time.

I began having some pain in my right forearm recently, but I blame it on doing extremely heavy dumbell squats. So I've begun taking AST's PROFLEX 750 Joint Support. I'm almost 40 years old, so I suppose it's time to start paying a little closer attention to joint maintenance.
:gl:

Hey John -- Looking utterly fantastic I must say....The side-by-side with your before pics really exemplifies how incredible the changes you've made really are. It is almost hard to believe those two guys are the same person!

I had a comment about your most recent update involving your Max-OT difficulties:

My right shoulder is made out of steel ... I'd really have to be creative to find a way to injure it. On the other hand, my left shoulder is made out of papier mache, and is held together with an assortment of duct tape, rubber bands, and paper clips....so, on some level, I know where you are coming from. My point? If I went from 10-12 reps down to 4-6 all at once, my shoulder would not be shy about giving me the finger. If I do it gradually however, (i.e. 10-12 one week, 8-10 the next week, 6-8 the next...etc.), I can usually handle it without a problem. Have you thought of trying to reduce your reps gradually? That might effectively acclimate your shoulders to heavier loads, but I completely understand if you don't even want to risk it.

Joe, great idea!

John, on another but similar note, I'd also suggest warmup/stretching techniques be performed beforehand if you plan on doing more explosive, low-reps in the future. I was experiencing some trouble with a shoulder injury myself, as well as some elbow pain, during my last stint with Westside.

I highly suggest buying a set of mini bands (from Elite). A powerlifter at the gym showed me how to stretch and warm up the shoulders, elbows, etc. I try to use these before training and they've helped a lot.

Just a thought. Good luck! :)

I really appreciate the suggestions everyone. :)

Right now I feel like I need to go down the safest path. My shoulders are hurting, and the memories of that long eight months in which I could not lift are haunting me.

I addressed the above questions about my shoulder and my choice to not do MAX-OT in today's update (http://www.johnstonefitness.com/) (if you are reading this after July 6, here's a link to the archived update (http://www.johnstonefitness.com/news/jul_2006_news_archive.php#07062006)).

Hey John watsup, I was just looking through your pictures, and I saw a few pics of knives.. lol and I was just wondering, why do you need knives? Do you go in your yard and practice throwing them or what?

I never quite understood in general what the point is? I understand why having the AR 15 is cool, I'd love to go to a shooting range with that, but the knives?

Hey John watsup, I was just looking through your pictures, and I saw a few pics of knives.. lol and I was just wondering, why do you need knives? Do you go in your yard and practice throwing them or what?

I never quite understood in general what the point is? I understand why having the AR 15 is cool, I'd love to go to a shooting range with that, but the knives?They are handy to have. I can open packages and cut things that need cutting. For example, if I were in a car accident I could cut my seat belt away, if needed.

From a self-defense perspective knives are very important. Say someone grabs me around the neck from behind. My gun is not going to do me much good in that situation. However, in the blink of an eye I can flick my knife open and slice a foot-long gash along my attacker's arm right down to the bone. Not many people will continue an attack at that point. As a bonus I didn't have to use lethal force to defend my life.

Sounds grizzly, but violent attacks are seldom pleasant.

Have a great vacation, John!

http://www.ruggedmag.com/index.php?type=Article&i=2&a=5

http://www.t-nation.com/readTopic.do?id=1053531
http://www.t-nation.com/readTopic.do?id=1055409

My gun is not going to do me much good in that situation.

Do you always carry around your gun? If thats the case, then I guess that means you will always be protected and kept from harm when out of your home... sounds good, just make sure its locked, you wouldnt want to shoot in your pants... :p

You know?... you look younger today than you did 3 1/2 years ago....

Shows what working out and eating healthy can do....:)

Have a great vacation, John!Thank you!


http://www.ruggedmag.com/index.php?type=Article&i=2&a=5

http://www.t-nation.com/readTopic.do?id=1053531
http://www.t-nation.com/readTopic.do?id=1055409 (http://www.t-nation.com/readTopic.do?id=1055409)
http://www.i-depth.com/images/postcard/wheat.gif


You know?... you look younger today than you did 3 1/2 years ago....Thank you!

http://www.ruggedmag.com/index.php?type=Article&i=2&a=5

http://www.t-nation.com/readTopic.do?id=1053531
http://www.t-nation.com/readTopic.do?id=1055409


http://www.i-depth.com/images/postcard/wheat.gif


ha! IN YOUR FACE GORDO!!! :lol:

At least on the positive side, the shoulder head muscles themselves are small and from what I've read, they don't need alot of weight for stimulation.

They are handy to have. I can open packages and cut things that need cutting. For example, if I were in a car accident I could cut my seat belt away, if needed.

From a self-defense perspective knives are very important. Say someone grabs me around the neck from behind. My gun is not going to do me much good in that situation. However, in the blink of an eye I can flick my knife open and slice a foot-long gash along my attacker's arm right down to the bone. Not many people will continue an attack at that point. As a bonus I didn't have to use lethal force to defend my life.

Sounds grizzly, but violent attacks are seldom pleasant.

Better yet, stick it in the back of the attacker's ham bone :eek: And I never thought about the seat belt cutaway. :lol: Also, if you ever get lost in the woods, you could pull a John Rambo and kill a pig with it.

Do you always carry around your gun? If thats the case, then I guess that means you will always be protected and kept from harm when out of your home... sounds good, just make sure its locked, you wouldnt want to shoot in your pants... :p

I remember some old movie when a guy thinking he was a gangster stuffed his gun down the front side of his trousers (yes, were the goodies are), and the gun fired... Man I never laughed so hard in my entire life, but it would be a shame for John doing the same thing... Altough quite funny :D

Cheers, everyone! I'm on vacation and enjoying a vodka on the rocks (looks like I'm about ready for another one!) :D

Please behave yourselves: the mods have been instructed to be ruthless. :nod:

Please behave yourselves: the mods have been instructed to be ruthless. :nod:

Shit. Get ready for the wrath of Vatechguy and Bluestreak. :rolleyes:

Shit. Get ready for the wrath of Vatechguy and Bluestreak. :rolleyes:

Nope, I heard it was Gravityhomer and ***

You guys are idiots. Gravityhomer is not a bad guess, but Vatechguy, *** and Bluestreak? No way in hell...

You guys are idiots.

The vodka obviously hasn't dulled your wits yet.

...1FastGTX? :confused:

:nod:

The vodka obviously hasn't dulled your wits yet. It's an innate talent: alcohol is powerless against it.

...1FastGTX? :confused: :nod:Very good guess. He's not a mod, but he should be.

You guys are idiots. Gravityhomer is not a bad guess, but Vatechguy, *** and Bluestreak? No way in hell...Is it Hort? Or whoever the #3 member is. I think it was Hort. I don't care enough anymore to go look it up. :p

Hey JOhn,

I was looking at some of your old pics and I noticed that you look extremely lean in your June-August 2003 pics. In your logs you wrote that you were 8% bodyfat. But comparing you to your pics now, you look like you were 5-6% bodyfat back then. Is the extra ripped look because of the tan that you got or did you go through a version of Swolecat's Seven Days of Leanness prior to taking those June-august 2003 pics.

Is the extra ripped look because of the tan that you got or did you go through a version of Swolecat's Seven Days of Leanness prior to taking those June-august 2003 pics.
I think the extra leanness you are seeing is due to the tan, and a few more bones poking through (ribs, collar bone) then John has now. In those pictures, John had the bare minimum in muscle mass, as he hadn't done any muscle building in 10 years. As it was summer he might have been dehydrated in the morning too. Because of his increased muscle now, you aren't going to see as much bone definition, and he's probably very happy about that. And just fyi, John didn't start any of SC's programs until last year.

I think the extra leanness you are seeing is due to the tan, and a few more bones poking through (ribs, collar bone) then John has now. In those pictures, John had the bare minimum in muscle mass, as he hadn't done any muscle building in 10 years. As it was summer he might have been dehydrated in the morning too. Because of his increased muscle now, you aren't going to see as much bone definition, and he's probably very happy about that. And just fyi, John didn't start any of SC's programs until last year.

Yeah the "extra bones" and tan could probably be it...either way John looks awesome back then and now...except for that blonde hair...I can't quite figure that one out..:lol:

John - what prompted you to go with the SIR system / do you plan on adding a foregrip for comfort?

Also - what are the laws in Florida like for owning a weapon from the AR15 family? The laws in CA are strict indeed.

I personally own a Simonov SKS, and was one of my first uses of turning 18 (wow - that was 2 years ago). Shooting indeed is quite a past time.


Look what came a day early! :D

I'm taking the afternoon off and playing...

Pictures:

Still in the plastic, upper and lower separated. Also shown, the Blackhawk double mag coupler.
http://www.twowiresthin.com/images/rra_brand_new.jpg



The fully assembled Rock River Arms Elite CAR A4 AR15 w/ A.R.M.S. floating Selective Integrated Rail System & L40 Flip-up rear sight. Sitting on top of the RRA hardshell Safe Case:
http://www.twowiresthin.com/images/rra_assembled.jpg



Looking down the barrel from the A2 flash hider:
http://www.twowiresthin.com/images/rra_barrel.jpg



A few more :)
http://www.twowiresthin.com/images/rra_table.jpg


http://www.twowiresthin.com/images/rra_royal.jpg


http://www.twowiresthin.com/images/rra_flag_h.jpg

John - what prompted you to go with the SIR system / do you plan on adding a foregrip for comfort? I think the ARMS stuff is very high quality and the SIR system is at, or near, the top of the heap when it comes to free-floating rails.

I will get a VFG at some point.


Also - what are the laws in Florida like for owning a weapon from the AR15 family? The laws in CA are strict indeed.Pass a background check--that's it. No waiting period on black rifles, either.

I personally own a Simonov SKS, and was one of my first uses of turning 18 (wow - that was 2 years ago). Shooting indeed is quite a past time.Loads of fun, no doubt.

From a self-defense perspective knives are very important. Say someone grabs me around the neck from behind. My gun is not going to do me much good in that situation.


Between the guns, dogs and wife, one would think you'd be pretty safe even without knives :)

You seem to live in a pretty safe/good neighbourhood (compared to many), is the US really dangerous enough to warrant such vigilance even in the suburbs?

Or, is it a case of you being concerned that someone could look at your photo albums and decide to perform a burglary? In the latter case you could instead say you've created and installed autosentry guntowers that have been programmed to detect and neutralise hoodlums. :mad:

Hey John, ever heard of The Haunted? I busted out their latest CD rEVOLVEr today at the gym, I think you'll like them :D

You seem to live in a pretty safe/good neighbourhood (compared to many), is the US really dangerous enough to warrant such vigilance even in the suburbs?Having the means to defend myself and my family in a life-or-death situation, however unlikely, is important to me. Chances are I'll live my entire life and never need to use any of my weapons for self-defense. Still, I'd rather have a gun and not need it than need a gun and not have it. I believe I'm responsible for my own safety, and I believe in preparing for the worst. It's really that simple. Also, I enjoy target shooting.

Hey John, ever heard of The Haunted? I busted out their latest CD rEVOLVEr today at the gym, I think you'll like them :DYeah, I have some tracks of theirs on a sample CD that came with another CD I bought and they didn't do much for me. Maybe I need to give them another try.

Yeah, I have some tracks of theirs on a sample CD that came with another CD I bought and they didn't do much for me. Maybe I need to give them another try.

same here actually, I listened to one of their older albums, and I didn't like it, but rEVOLVEr is pretty damn good :) Perfect liftingmusic IMO

EXCELLENT post today on the morning news, John. I love it! Super-motivational. I whole-heartedly believe that fitness is more than 90% mental. You are your own enemy in this game.

Once again, thank you for making such a wonderful post and good luck to you and the others participating in the august 100 challenge.

EXCELLENT post today on the morning news, John. I love it! Super-motivational. I whole-heartedly believe that fitness is more than 90% mental. You are your own enemy in this game.

Once again, thank you for making such a wonderful post and good luck to you and the others participating in the august 100 challenge.Thanks for the feedback - I appreciate it!

The 100 challenge is going great - I'm finding it very motivational and I think others are, too. :tucool:

Thanks for the feedback - I appreciate it!

The 100 challenge is going great - I'm finding it very motivational and I think others are, too. :tucool:

ah crap, I forgot to sign up :bang: :spank:

I agree, good motivational post. I know exactly what you mean about the rolling of the eyes people give you when you talk about working out or food. Before I actually cared what people thought about when I ordered food at a restaurant or saying no to beer. Now, to rub it in, I'm more vocal about it. IM GETTING A SALAD WITH NO DRESSING PLEASE!!!!!!. When I order something healthy I feel like I'm saying "Hey I can do it and you can't". I know this is shallow but at least now I don't feel bad if I'm the only one who doesn't drink beer and munch on unhealthy food. As a matter of fact I'm taking a shake to a in my little cooler to a convocation we will be having. I know I'm going to get questions about it, and probably be made fun of, but who cares. At the end of the day I know I made the right decision.

Yeah, I love the 100 challenge idea. I just didn't sign up 'cause I have a scheduled routine break next week, and I didn't want to be the guy going "I just ate a pizza, but it's all good, I'm on a planned break, 100pts." 'Cause that guy always gets lynched by an angry mob. I'll be in for September.

John,

Just to let you know that its weird, but just the other morning i was waking up to do AM cardio and i had a huge battle with my mind, thinking of 1,000,001 reasons not to get up. I was thinking how much i need my sleep, how lack of sleep will make me ill (bear in mind, i had 7 hours sleep!), how i can always fit it in another day etc etc. Anyways, I got up, and i remember thinking it was like those cartoons, where you would see the devil on one shoulder and the angel on the other shoulder and the devil would be saying all the negative things and reasons to "do bad" and visa versa with the Angel. Then today i read your last 2 days posts, and bingo, exactly the same thing. Anyways, i find it hard after a lay off to get back into the swing of things mentally and learn to ignore the devil. Eventually though, i know that the Angel will get louder and stronger, though of course as you say, the battles never truely end.

Anyway, it was good to read that im not alone in this. :)

I've been getting so much feedback from these past few updates, it's crazy! I wish I could write something worthwhile every single day, but sometimes thinking of something to talk about is as difficult as trying to fly, and other times I can't type fast enough to keep up with my mind. It can be frustrating.

I think most of us who are into fitness struggle with pretty much the same core issues (time, motivation, temptations, life balance...), so talking about those things can really help.

It feels great to know that something I've written has made a connection with others. Thanks much for the feedback!

Revenge is a great motivation tool for me. Either with I'm doing cardio in the morning and I want to stop before completing it all or if I don't want to lift weights after work I always think back to an ex-gf. She said something like 'you'll never amount to anything' or something along that lines.

Tho I havn't heard or seen her in years, that is always enough to get my fired up to accomplish the current goal.

A little evil, but gets the job done for me.

PB

I know you have already gotten tons of feedback from so many people on the boards here (including me) about how great you look and how great your transformation has been and is going forward, but I was just going through your profile archive monthly photos on your home page again today because I am attempting to woo some women here from another board who have had surgery similar to mine but most have the typical mainstream concepts of what physical fitness means and the usual complaints as to why what they do doesn't seem to work or they can't stick with it, etc. etc. I sort of pepper my posts there with links to certain threads or posts here to give an "example" of what I am talking about, in one post or another.

Looking over your photos again, it struck me again how just remarkable it has been what you've done. In particular, I remember your comments a while back re: your butt -- not liking it flat and how hard you worked to build it up... and you've really done a remarkable job on that (of course along with everything else.) (One of the women on that other board was having the same complaint.)

Also another thing that has struck me recently is how effective it has been to have this multi-year transformation posts and picture, discussing what you plan to do now and next etc. Because it shows quite explicitly that transformation is an on-going life-long process with gains being made continuously. I think I had not understood that before. I always saw everything as just a goal, a final goal... get down to a certain weight and then I'm done, get down to a certain BF % and then I am done, etc., etc. and not that it is an on-going project like: I've gotten to this goal.. now what would I like to achieve next, and that there is reason and motivation for doing that.

Anyway, along with so many other aspects of this forum that are truly wonderful and so different from other fitness board in terms of tenor and tone, this visual and post tracking of your transformation over years seems almost, to me, kind of ground-breaking....

It is really interesting how when one follows one's true instinct and intuition of what they want to do, for themselves, that one can produce some really great things for others.... You certainly have done this.... You certainly deserve all the admiration that you get... :tucool:

Justitia,

I'm extremely flattered by your comments. I appreciate your unwavering support of this site.

Thank you for not only opening the door, but leading the way for so many others, especially women who might otherwise believe that their fitness goals are not possible.

Office treats can be a killer. It seems like someone is always bringing in doughnuts or cookies. Watch your co-workers as they scarf this stuff down. Now picture them nude. Still hungry for junk food?
:lol:

GTX, I actually do that, and it works! :lol:

I haven't posted too many pictures lately. Don't worry, I'll make up for it when I'm bulking. :D

Tonight's workout was chest & triceps. Here are a few pictures I took tonight. I'm getting pretty cut up again, but I feel so small. I can't wait to bulk in a few weeks.

First picture was post-chest workout but before my triceps work. My chest was feeling very pumped and heavy.

Second picture was post-triceps. I had an incredible pump, but from that angle my triceps look weird. Big, but weird. No, I wasn't pressing them against my side. :lol:

Last picture was post workout.

GTX, I actually do that, and it works! :lol:

Yeah, but you work from home.

The only thing we have to fear is fear itself.

Yeah, but you work from home.I've worked in many, many offices. Plus these days I still have to go in to the office sometimes!

Sporting the stubble, nice!

Just wanted to pop in and give a huge thanks John. This site, and your August 100 pt challange have really whipped my butt into gear over the past 4 months or so. I know it sounds like a broken record at this point but congrats on your transformation!

Just wanted to pop in and give a huge thanks John. This site, and your August 100 pt challange have really whipped my butt into gear over the past 4 months or so. You're doing great in the challenge. I'm astounded by how much cardio you are doing. Hit those weights hard, it looks like you have some nice lean mass and you don't want to lose it! Keep up the hard work, I'm enjoying following your progress along with the other participants. :tucool:

Your triceps in the first pic look like a lobster's claw...massive. Doesn't seem like you put on a whole lot of fat during your vacation. I guess it's a perk for having all that muscle, need the calories to maintain it.

You created a very motivating and resourceful community on JSF. :bow:

Doesn't seem like you put on a whole lot of fat during your vacation. I guess it's a perk for having all that muscle, need the calories to maintain it.The added muscle definitely helped stave off the fat, because I ate like a pig pretty much the entire month of July. I did add some fat, but now that I've been back on the fitness train for a couple weeks I'm starting to lean out again. By the end of the month I should be all set to bulk (and put on more fat. :lol: )

You created a very motivating and resourceful community on JSF. :bow:All the credit goes to the people who come here and make this place what it is. Thanks for being a part of it!

All that work AND training camp for the NFL. You've been holding out on us, John... what's it like catching passes from Tom Brady?

I did my delts/traps workout an hour early tonight. I promised myself that I was going to fry my delts to help make up for Wednesday's horrible back/bicep workout, and I did just that.

Sometimes when I'm doing bent-over lateral raises I get sharp pains in my lower abdomen, and sometimes my lower ab muscles cramp up. Weird. Anyone else?

Man, when my delts are pumped up it makes such a HUGE difference in my overall physique. After my shoulder injury I neglected my delts for a long time for fear of re-injury. Actually direct delt work has never caused my shoulder to act up: it's usually pressing movements and even bicep work (like hammer curls) that aggravate my shoulders (although they feel just fine right now).

Anyway, I've decided that delts are going to be a huge focus for my next bulk. I want some cannon balls, darn it!

I took a picture tonight and made a new avatar because the one I was using is kind of old. I couldn't decide between black and white or a slightly desaturated version, so I went with the color since my old avatar was B&W. Here's the B&W version, and a bit larger.

Looking huge! I love the new pic, sorta gives you the badass look!

I really need to step it up so I can take sweet pictures too.

Sometimes when I'm doing bent-over lateral raises I get sharp pains in my lower abdomen, and sometimes my lower ab muscles cramp up. Weird. Anyone else?
Very weird. It's kind of hard to help without a better description of your form. From what I remember you're not jerky and fairly slow on your cadence (well, slow compared to me, lol), so it doesn't sound like a form issue though. But maybe your angle is awkward? How far do you bend over to do these?

...it's usually pressing movements...
Me too, from pressing movements only. Laterals, military, scarecrows, all that shoulder stuff is fine, it's the bench and incline press that hurt it sometimes.

Sometimes when I'm doing bent-over lateral raises I get sharp pains in my lower abdomen, and sometimes my lower ab muscles cramp up. Weird. Anyone else?



Just reading your update today, I got a strange sense of deja-vu. I injured my ribs on the lower left side doing weighted pull-ups two days ago. I was holding a dumbell with my feet, and on the very first rep, I felt something pop in my lower rib area. I don't think it is serious, but it does hurt to exhale forcefully, which sucks because my allergies are causing me to sneeze alot.

Me too, from pressing movements only. Laterals, military, scarecrows, all that shoulder stuff is fine, it's the bench and incline press that hurt it sometimes.

Yeah, I'm in the same boat. I've never hurt my shoulders doing a shoulder workout, but have injured it doing bench/db press movements. Last time I hurt my left shoulder, I was doing incline DB presses. I wasn't even going that heavy :mad:

Yeah, I'm in the same boat. I've never hurt my shoulders doing a shoulder workout, but have injured it doing bench/db press movements. Last time I hurt my left shoulder, I was doing incline DB presses. I wasn't even going that heavy :mad:
I was recently doing incline dumbbell press, and it was the back of the shoulder, or more like the upper back, which felt a sharp pain. Actually though it was my own stupidity. I was going pretty heavy and it happened at the end of the set, as I was setting the dumbbells down the right one went down too fast and sorta jerked my arm down quickly. :o

So here's a warning to everyone: don't be a moron like me, set the weights down slower. :lol:

BTW, Joe/John, does it hurt when you do decline db/bb press? Because for some reason I never feel any pain with that angle. :confused:

I was recently doing incline dumbbell press, and it was the back of the shoulder, or more like the upper back, which felt a sharp pain. Actually though it was my own stupidity. I was going pretty heavy and it happened at the end of the set, as I was setting the dumbbells down the right one went down too fast and sorta jerked my arm down quickly. :o


Wow...that is very similar how I hurt mine....except I wasn't going heavy. I had just finished a set, and was putting the dumbell down, and I must have angled the weight in an odd way when setting it down, because I immediately felt pain in my left shoulder. Stupidly, I did another set and made things worse....and even more stupidly, I did weighted dips and tricep pushdowns afterward, thoroughly killing what little undamaged portion of my shoulder that remained.

BTW, Joe/John, does it hurt when you do decline db/bb press? Because for some reason I never feel any pain with that angle.

Yeah, that hurt too. The only pressing movement that did not hurt was direct overhead pressing...everything else = intense pain. Pullups also hurt my shoulder, but rows did not. It has been 8 months though since that injury, and it is mostly healed up....I can lift pretty much pain free now days -- Heavy bench and heavy decline are no longer problematic. Incline db still hurts a little, so I've removed incline db press from my routine, but may slowly put it back in depending on the pain level. I tried it a few weeks ago, and my shoulder didn't like it, so I backed off.

Shoulders can be tricky -- My right shoulder feels very solid -- It never ever gets injured or strained, but my left shoulder is prone to injury, so I have to be pretty careful with it.

Good luck with your shoulder Fast -- Hopefully it is only a minor injury and you'll be back in business soon! Just take care of it and don't be stupid like me.... lol.

Very weird. It's kind of hard to help without a better description of your form. From what I remember you're not jerky and fairly slow on your cadence (well, slow compared to me, lol), so it doesn't sound like a form issue though. But maybe your angle is awkward? How far do you bend over to do these?Hey Chris. Yeah, my cadence is controlled, and my upper body is slightly higher than 90 degrees the the ground. I know on the last set I really pushed out the last few reps, and it's highly possible my form suffered there. This soreness I'm feeling now around my ribs (actually it's MUCH better this morning) has happened before, but it's very rare.

The muscle cramping up in my lower abdomen is far more common. I've experimented with different angles and also with my head position. This last workout I keep my head looking down, but in-line with my body. My upper body was probably 100 degrees to the ground and I didn't have any of the muscle cramps this time. I also think I used to bring my arms to far back, and kept them too straight. Now I bend them a bit more and don't try to bring them so far back.


Me too, from pressing movements only. Laterals, military, scarecrows, all that shoulder stuff is fine, it's the bench and incline press that hurt it sometimes.:nod:

Just reading your update today, I got a strange sense of deja-vu. I injured my ribs on the lower left side doing weighted pull-ups two days ago. I was holding a dumbell with my feet, and on the very first rep, I felt something pop in my lower rib area. I don't think it is serious, but it does hurt to exhale forcefully, which sucks because my allergies are causing me to sneeze alot. I hope it's nothing serious, Joe! I know what you are saying about the sneezing: after my hernia surgery back in 2004, every time I sneezed or coughed I felt like my insides were being ripped out of me. :(



Yeah, I'm in the same boat. I've never hurt my shoulders doing a shoulder workout, but have injured it doing bench/db press movements. Last time I hurt my left shoulder, I was doing incline DB presses. I wasn't even going that heavy :mad:Ever since my shoulder injury I'm so careful about form and warm-ups on pressing movements it borders on ridiculous. Although I guess it's working because I've not messed it up again (not seriously, anyway).

BTW, Joe/John, does it hurt when you do decline db/bb press? Because for some reason I never feel any pain with that angle. :confused:Decline press is probably the pressing exercises that puts the least amount of pressure on my shoulders. No pain at all.

The worst thing about my shoulder injury is that I rarely, if ever, feel pain while I'm actually performing the exercise; it's always a few days latter when it/they start to protest. So I never get any immediate warning to "back off" or whatever.

I hope your shoulder is OK, Chris.

Hey Chris. Yeah, my cadence is controlled, and my upper body is slightly higher than 90 degrees the the ground. I know on the last set I really pushed out the last few reps, and it's highly possible my form suffered there. This soreness I'm feeling now around my ribs (actually it's MUCH better this morning) has happened before, but it's very rare.

The muscle cramping up in my lower abdomen is far more common. I've experimented with different angles and also with my head position. This last workout I keep my head looking down, but in-line with my body. My upper body was probably 100 degrees to the ground and I didn't have any of the muscle cramps this time. I also think I used to bring my arms to far back, and kept them too straight. Now I bend them a bit more and don't try to bring them so far back.


:nod:

Yeah, I used to get that too, then I took the keys out of my pocket :lol:

Stupidly, I did another set and made things worse....and even more stupidly, I did weighted dips and tricep pushdowns afterward, thoroughly killing what little undamaged portion of my shoulder that remained.
:lol: Sounds like something I would do! :lol:

Hey Chris. Yeah, my cadence is controlled, and my upper body is slightly higher than 90 degrees the the ground. I know on the last set I really pushed out the last few reps, and it's highly possible my form suffered there. This soreness I'm feeling now around my ribs (actually it's MUCH better this morning) has happened before, but it's very rare.

The muscle cramping up in my lower abdomen is far more common. I've experimented with different angles and also with my head position. This last workout I keep my head looking down, but in-line with my body. My upper body was probably 100 degrees to the ground and I didn't have any of the muscle cramps this time. I also think I used to bring my arms to far back, and kept them too straight. Now I bend them a bit more and don't try to bring them so far back.
Have you tried these standing up more? I bend over slightly more than this guy: http://www.bodybuilding.com/fun/exercises.php?Name=Side+Lateral+Raise (the guy in the pics, not the guy in the video).

Just curious, that may be more comfortable, but you may have tried that already.

Yes I would definitely bend the arms more.

Another favorite delt exercise of mine is the 1 arm side laterals: http://www.bodybuilding.com/fun/exercises.php?Name=One-Arm+Side+Laterals, which is similar, but may be more comfortable.

Ever since my shoulder injury I'm so careful about form and warm-ups on pressing movements it borders on ridiculous. Although I guess it's working because I've not messed it up again (not seriously, anyway).
Thankfully! Dude you need to get those mini-bands. :) They're great for stretching the shoulders before the workout, I love them, and really think they've helped my shoulders and my elbows.

Decline press is probably the pressing exercises that puts the least amount of pressure on my shoulders. No pain at all.

The worst thing about my shoulder injury is that I rarely, if ever, feel pain while I'm actually performing the exercise; it's always a few days latter when it/they start to protest. So I never get any immediate warning to "back off" or whatever.
Interesting. Frustrating too probably. "Should I go for 300 or not? Will I be unable to lift my cell phone tomorrow?" :lol:

Good luck with your shoulder Fast -- Hopefully it is only a minor injury and you'll be back in business soon! Just take care of it and don't be stupid like me.... lol.

I hope your shoulder is OK, Chris.
Oops, should have mentioned that it's OK now guys, sorry for the confusion. It was fine by the end of the day, just a sharp pain when it happened. Thanks for the good wishes though. :)

Well if John's internet is down and its through the cable company, it may take a week...not Wednesday. Either way good luck with all your stuff.

Glad your harddrives survived. More glad you, Lisa, Turtle, Loki are safe too. Hope everything is back to norm soon!

Glad your harddrives survived. More glad you, Lisa, Turtle, Loki are safe too. Hope everything is back to norm soon!I'm back online! I called this morning and converted my account to a business class account (work is gladly footing the bill, they've been freaking out with me "off-line"), and they had a technician out here within hours. Basically everything from the outside pedestal on was fried: the cable from the pedestal to the outside splitter, the outside splitter, the inside splitter, the HD DVR and my cable modem were all destroyed and had to be replaced. We did lose one hard drive, but I was able to salvage the data.

In addition to the above, the surge also destroyed a Cisco 2924 switch, a 10/100 LAN card, a 56k modem, almost 300 bucks worth of food in the garage freezer (tripped GFI outlet) and a dimmer switch. :doh:

Tonight's workout (pecs/triceps) was one of the best workouts I've had in a long time. It was one of those workouts where the weights felt light and my energy levels were through the roof.

Part of the strength increase is because I've resumed taking creatine after a several month layoff. I started taking it again about two weeks ago, and it's really kicking in now. Also, my strength was reduced after my month-long layoff from weight training in July, but it's been coming back very quickly! Last week my bench press felt light, so this week I added 10 pounds and cranked out 4 sets of 12/12/11/10. Out of curiosity I checked my logs from the END of last year's BULK, and I was benching 5 pounds less than what I benched tonight--and for less reps! I also increased weight and/or reps for every other exercise I did tonight. I love the feeling I get after a workout like tonight's. I'm tired, but I'm on top of the world. I'm feeling very strong, fit and ready for my upcoming bulk.

I took a couple of pictures tonight. I'm looking a little bloated in these pictures. I'm still holding some water from my cheat meal on Friday night, plus the creatine is causing additional water retention.

Tonight's workout made me realize how ready I am to bulk. This is going to be my best bulk ever, I can feel it. :D

that first picture has great lighting and really emphasizes your cuts and show how big you really are. Looking strong!!:tucool: :tucool:

that first picture has great lighting and realy emphasizes your cuts and show how big you really are. Looking strong!!:tucool: :tucool:Thanks, Dan!

I actually feel pretty small right now. My arms are just under 17", and my chest is just under 43". I'm looking forward to my upcoming bulk a great deal. My shoulders have shown some nice improvement, but I plan to make them a huge focus of this bulk. I also want to continue to widen my back and bring up my lagging traps. Lots to do!

Hey John, when you say your going to "continue to widen your back" what exercises do you perform to do that. My back is one of my weaker areas. Could you give me some advice on how to widen my back?
Thanks

Hey John, when you say your going to "continue to widen your back" what exercises do you perform to do that. My back is one of my weaker areas. Could you give me some advice on how to widen my back?ThanksI have big hips, so widening my upper back is important to me: It's the only way I'll ever get the "V" taper I'm looking for.

These are some of my favorite back exercises. I list even those not specifically designed for the upper back, because complete back development is very important. Compound moves such as deadlifts are the mainstay of all my back workouts:

Close-grip lat-pulldowns
Wide-grip lat-pullldowns
One-arm dumbbell rows
Low cable rows
Close grip pull-ups
Wide grip pull-ups
Bent over barbell/ez-bar rows
T-Bar Rows

... and, of course, the king of back exercises: DEADLIFTS!

I have some tips for working the lats/upper back here (http://www.johnstonefitness.com/news/mar_2006_news_archive.php#03082006).

I have big hips, so widening my upper back is important to me: It's the only way I'll ever get the "V" taper I'm looking for.

These are some of my favorite back exercises. I list even those not specifically designed for the upper back, because complete back development is very important. Compound moves such as deadlifts are the mainstay of all my back workouts:

Close-grip lat-pulldowns
Wide-grip lat-pullldowns
One-arm dumbbell rows
Low cable rows
Close grip pull-ups
Wide grip pull-ups
Bent over barbell/ez-bar rows
T-Bar Rows

... and, of course, the king of back exercises: DEADLIFTS!

I have some tips for working the lats/upper back here (http://www.johnstonefitness.com/news/mar_2006_news_archive.php#03082006).
Thanks, yeah i really have to start doing deadlifts, thats the only exercise you listed that i have never done.

Hi John,

I was wondering if you could talk about your decision to do 10-12 reps during your bulking routine. I was expecting something like 4-6 reps of heavier weight which is what systems like Max-OT advocate...what are the advantages that made you decide on 10-12?

Thanks!
Rick

I was wondering if you could talk about your decision to do 10-12 reps during your bulking routine. I was expecting something like 4-6 reps of heavier weight which is what systems like Max-OT advocate...what are the advantages that made you decide on 10-12?

I'd be happy to!

MAX-OT is primarily a strength-building program. I'm after pure hypertrophy (muscle size), and not necessarily strength (although that's a nice byproduct). I've found that higher reps (in the 10-12 rep range) performed with perfect form using challenging weight is best for building muscle size, which is my primary goal. High volume also seems to produce the best results for me, so that's why I do 4 sets of 10-12, and 3-4 exercises per muscle group.

I'd be happy to!

MAX-OT is primarily a strength-building program. I'm after pure hypertrophy (muscle size), and not necessarily strength (although that's a nice byproduct). I've found that higher reps (in the 10-12 rep range) performed with perfect form using challenging weight is best for building muscle size, which is my primary goal. High volume also seems to produce the best results for me, so that's why I do 4 sets of 10-12, and 3-4 exercises per muscle group.


Interesting :confused: I think I might have to try this 10-12 reps you speak of.

John,

I'm quite amazed at how you multi-task and manage your time. Would you be willing to comment on this subject if you have time (no pun intended).

I know it's a bit off-subject, but I think time management relates to fitness because this seems to be a common excuse not to exercise, i.e. not enough time. Maybe you could expand on how you exercise time management and pass on a few ideas/techniques that you have found helpful.

I'm quite amazed at how you multi-task and manage your time. Would you be willing to comment on this subject if you have time (no pun intended).

I would also love to hear your time saving and organizing skills. I need as much help in that department as possible. :tucool:

Hey guys, thanks for the excellent suggestion! I'll try to organize my thoughts on the subject and write an article for an upcoming daily news update this week. I'll post here when it's up. :tucool:

Today's update might be of interest to some of you. I wrote in detail about my killer arm workouts. I came up with this arm workout last year, and I added quite a bit of size to my arms in a fairly short time using this workout. Check it out here: http://www.johnstonefitness.com/news/aug_2006_news_archive.php#08262006

This workout is not for the faint of heart. No hate mail please. :D

That sounds like a killer arm routine John. If you don't mind, can you post your new split that you'll be doing for your bulk?

Thanks

That sounds like a killer arm routine John. If you don't mind, can you post your new split that you'll be doing for your bulk?Sure thing. I posted it on the main page a few days ago, but I should also put it here, too, for those who don't read the main site every day. I will be adding this information to my training page (http://www.johnstonefitness.com/php/training.php) on Friday.

2006 Bulking Split
Monday: Weight training: chest & abs
Tuesday: Weight training: back
Wednesday: Stationary bike, 45 mins (aerobic)
Thursday: Weight training: delts, traps & calves
Friday: Weight training: biceps & triceps
Saturday: Weight training: quads & hamstrings
Sunday: Stationary bike, 45 mins (aerobic)

Today's update might be of interest to some of you. I wrote in detail about my killer arm workouts. I came up with this arm workout last year, and I added quite a bit of size to my arms in a fairly short time using this workout. Check it out here: http://www.johnstonefitness.com/news/aug_2006_news_archive.php#08262006

This workout is not for the faint of heart. No hate mail please. :DI received a lot of email about yesterday's arm workout article (http://www.johnstonefitness.com/news/aug_2006_news_archive.php#08262006) with some good questions. Today's update (http://www.johnstonefitness.com/news/aug_2006_news_archive.php#08272006) addresses those questions, and might be worth checking out if you plan to try the workout.

Have a great Sunday! :)

Hey John, just joined recently although I been keeping track of your success for a while. That bicep/tricep routine is hardcore, do you do high reps like that for all of your body parts?

Hi, and welcome!

Yes, I do 4 sets of 10-12, 3-4 exercises per body part for must muscle groups (calves and traps I usually do 1 or 2 exercises).

Feel free to check out my training page (http://www.johnstonefitness.com/php/training.php) for more information.


Hey John, just joined recently although I been keeping track of your success for a while. That bicep/tricep routine is hardcore, do you do high reps like that for all of your body parts?

John, your current autograph... could that be from Apocalypse Now? I refused to google, but it looks familiar.

John, your current autograph... could that be from Apocalypse Now? Correct. Colonel Kurtz said it.

I've always felt that Kurtz was talking about inner strength in that line, so it seemed apropos for my sig this week since I'm starting my bulk on Friday.

Correct. Colonel Kurtz said it.

I've always felt that Kurtz was talking about inner strength in that line, so it seemed apropos for my sig this week since I'm starting my bulk on Friday.

I see...

Question about your bulk: you know that your progress will be watched by several of the forum members. But do you think that will make your bulk easier in some way? Maybe the fact that you are monitored by thousands is an extra motivation to give it your all.

In about 1.5 hour, I'll found out just how good your armworkout really is ;)

Oh crap, I got band-practice tonight as well, I need my triceps for that :confused:

Question about your bulk: you know that your progress will be watched by several of the forum members. But do you think that will make your bulk easier in some way? Maybe the fact that you are monitored by thousands is an extra motivation to give it your all.Easier? No. A source of motivation? Absolutely, but only one of many. I'll take motivation from whatever sources I can find, but ultimately the desire to push myself to new heights comes from within.


In about 1.5 hour, I'll found out just how good your armworkout really is ;) One workout won't tell you that, but you will certainly find out how painful it is. :evil:

Hi John. Did you miss me?:whistle:

Hi John. Did you miss me?:whistle:Do I have to answer that? :whistle:

:D

I guess it's time to stock up on Excedrin again... :bang:

Sorry about your internet John!

For the second time this month I have no Internet service and no email. I'm sending this update to the JSF servers over a horrible 28kbps dial-up connection that keeps disconnecting. I've been without Internet service (aside from my backup dial-up service) since 12:30 PM yesterday afternoon. It's been very frustrating, because the problem is on the end of my cable provider, and they can't seem to figure it out. I keep calling and they always say, "Oh, yes! That issue? Our engineers have informed us that the problem was resolved. You should be fine now!" NO! That's happened four times now. Each time they go down their "dummy card" list and force me to perform their usual trouble-shooting steps (anyone who's reasonably proficient with computers and networks knows how frustrating it is talking to level-1 or level-2 support people). After 20 minutes of slowly repeating the same steps that I've been through a million times, the tech support people always proudly exclaim, "Yes--it seems there is still a problem!" With the satisfaction oozing from their voices, one would think they'd just perfected the gravity drive.
:lol: I know exactly what you're talking about!

"Well there's a plug in the back of your cable modem, it's the dark blue box with all the little green lights on it. Just reach back there and pull the plug out and plug it back in... No, didn't work? Okay go to your computer and click 'start' on the bottom left of the monitor, then click 'turn off computer...'"

:bang: :bang: :bang: :bang:

Sorry about your internet John!They are still having problems with their DHCP server, but I figured out that my existing MAC addresses are the ones that can't pull an IP or renew. I spoofed the MACs to be something different and got back on! I called them and finally managed to get a supervisor in their modem support department. I told the guy what I found and they finally confirmed that their DHCP server is having all kinds of issues. Maybe they should pass that info on to their front line techs? Nahhh. :(

This little dragonfly is very trusting! He landed on my shoulder while I was out back with the dogs and just sat there. I put my hand out and tried to get him to crawl on to it, but he flew off into one of my gardens. I went inside, grabbed my camera and found him again. He let me get right up on him with the camera and posed for some macro shots. Here are a couple of the pictures...

This little dragonfly is very trusting! He landed on my shoulder while I was out back with the dogs and just sat there. I put my hand out and tried to get him to crawl on to it, but he flew off into one of my gardens. I went inside, grabbed my camera and found him again. He let me get right up on him with the camera and posed for some macro shots. Here are a couple of the pictures...

Is it me, or is that thing smiling in the second picture? :)

:tu: Those pictures have amazing clarity!

I really like those pics! That dragonfly is cool, and the coloring is much different than the ones around here.

I have always had a fascination with dragonflies and helicopters...I guess probably because they look so cool and actually alot alike now that I thought about it. :confused:

John Stone is a ripped motha fuka boy keep it up

(sorry, wh0. :D)

(sorry, wh0. :D)
respeck; it's all good.

What an unbelievable back workout tonight! Even though I'm still on my cutting diet, I switched to my bulking split this week so my biceps and triceps are fresh for Friday's workout (the first day of my bulk). Because tonight was a back-only workout, I was able to give 100% and didn't need to "save" anything for my biceps. I added at least 5 pounds to all exercises, did the same or more reps as last week, and added 10 more pounds to my deads. Great workout.

Because I didn't work my biceps directly tonight, they are not pumped in this picture, but I wanted to go ahead and get a "before" picture of my back posted so I can compare my "pre-bulk back" to my "post-bulk back" in a few months. I'm going to be looking to make some big gains in the coming weeks!

What an unbelievable back workout tonight! Even though I'm still on my cutting diet, I switched to my bulking split this week so my biceps and triceps are fresh for Friday's workout (the first day of my bulk). Because tonight was a back-only workout, I was able to give 100% and didn't need to "save" anything for my biceps. I added at least 5 pounds to all exercises, did the same or more reps as last week, and added 10 more pounds to my deads. Great workout.

Because I didn't work my biceps directly tonight, they are not pumped in this picture, but I wanted to go ahead and get a "before" picture of my back posted so I can compare my "pre-bulk back" to my "post-bulk back" in a few months. I'm going to be looking to make some big gains in the coming weeks!

John, your looking pretty tiny...better hit that bulk fast!! :eek:

John, your looking pretty tiny...better hit that bulk fast!! :eek::tucool:

That dragonfly looks awesome, and I think dragonfly has to be one of the coolest names for an insect, ever. I just wanted to pop in and wish you guys in Florida good luck in the coming weeks, especially John & Fast... :tucool:

John. Rear delts have improved 100 times over since the end of your last cut. Three well proportioned delt heads you have now.

Reading that back, that last sentence had a touch of Yoda about it ! Dunno why !

Do well on your bulk you shall ! ;)

One workout won't tell you that, but you will certainly find out how painful it is. :evil:

Well, it killed my arms, damn you! :D

Hey Guys and Gals of JSF,

I have come back to JSF, yea, everyone’s making great progress, well done to all. John, dude you’re an inspiration, like many others here (its why I have come back to this forum, I need a kick in the behind)

Anyway just wanted to say a big hello from down here in Aussi land, and wish everyone all the best.

Yep Stratus_fear is back, sticking to it for good this time.
I do need the ole help and coaching but I will check our tips section as i remember there was some good starting tips.

Looking forward to changing my lifestyle,

cheers.

Pete

John. Rear delts have improved 100 times over since the end of your last cut. Three well proportioned delt heads you have now. Thanks for that, Reno-Yoda. Your post got me thinking, and I found a picture of my back with the exact same pose that I took almost a year ago to the day: September 1, 2005. This comparison represents one year of work.

Always forward! :tucool:

Stratus_fear,
Hey Pete, welcome back and best wishes!

Thats quite a difference from last year! So much more definition and mass. It is something to be envied.:bb:

Stratus_fear,
Hey Pete, welcome back and best wishes!

Thanks John,

Will definately be using JSF as my support for this, its going to be awesome.

in reg to those pictures one year apart, give yourself a huge pat on the back man, awesome work, alot of dedication in that.

This comparison represents one year of work.

Holy :eek: ! What cycles was the year composed of if you don't mind me asking? Any help from Swolecat?

Holy :eek: ! What cycles was the year composed of if you don't mind me asking? Any help from Swolecat?
:eek:
did i just misunderstand that post? :confused:

Holy :eek: ! What cycles was the year composed of if you don't mind me asking? Any help from Swolecat?I was cutting (SGX) when my first picture was taken (Sep 1, 2005); I started my 2005 bulking program (SUP2) on Nov 1, 2005 and completed it on Feb 1, 2006; I was cutting (SGX) when the 2nd picture was taken (yesterday).

I've just been using SC's standard dietary protocols (customized for me, of course), and my own weight training programs.

:eek:
did i just misunderstand that post? :confused:I don't think he meant "cycles" as in steroids, I think he meant "cycles" as in bulking cycle, cutting cycle, etc.

I don't think he meant "cycles" as in steroids, I think he meant "cycles" as in bulking cycle, cutting cycle, etc.

Yeah, that's what I meant. Really impressive!

Hey John, do you have any good advice on training the lats? I'm having a hard time training them... :(

Hey John, do you have any good advice on training the lats? I'm having a hard time training them... :(

John had a news post on the front page about 2-3 months ago that discussed some key things to keep in mind and try when training lats. I'm too busy at work (and quite frankly too lazy) to find it for you right now, but if you go to the front page, and go through the news archive, look at the titles around May-July and see if lats are mentioned.

:tu:

EDIT: Bah, I went ahead and found the one I meant - it was in March: here. (http://www.johnstonefitness.com/news/mar_2006_news_archive.php#03082006)

EDIT: Bah, I went ahead and found the one I meant - it was in March: here. (http://www.johnstonefitness.com/news/mar_2006_news_archive.php#03082006)Thanks for the assist, Phitness. :)

John, I hadn't taken a look at your month-to-month progress in awhile, but after looking at them this morning....this bulk is going to be SCARY! You've never been close to this big, coming off a cut. Lisa's going to KILL you Mr. Coleman :nod:

Best of luck my friend :)

Hey John - looking great in today's pic update! :tucool:

GOOD LUCK WITH THE BULK!!!!!!!!!!!!!!

John Jones,
:) Thank you! It is a little weird being over 200 pounds and heading into a bulk, but I'm way past the fear of putting on fat that I had earlier in my transformation. I know I'll add some fat over the next few months, but I also know losing it will not be a problem. SwoleCat adjusted my protocols a bit this year because I felt like last year I put on too much unnecessary fat. I like what he's done with my diet this year, and I think this year's bulk will be my best yet, and cleaner than last year's bulk.

By the way, Lisa's idea of how much mass looks good on me has changed right along with my progress, so no problem there! It's great to have such a supportive spouse. :tucool:


1FastGTX,
Thanks, Chris! :) I was a little disappointed with today's picture, but hey, it's only a picture. I'm pretty happy with how I look right now, and I'm very excited about this bulk.

Thanks again guys!

By the way, Lisa's idea of how much mass looks good on me has changed right along with my progress, so no problem there! It's great to have such a supportive spouse. :tucool:


So I guess we've gotten her over the fear of 20" guns :D And in my most masculine, anti-homophobic voice.....you look great, and it's been an absolute motivation following your progress John :tucool:

I just finished with my very first bulking workout of the season (bicep/tricep supersets), and it was a killer. I can honestly say I've never worked harder in the gym than I did tonight.

About 30 minutes before my workout I was on the phone with Brian of Fitcore (You know, Fitcore--of TITAN fame). We were talking about various subjects, and the whole time we were talking I was pacing the house like a caged animal due to the anticipation of my workout. I hope it wasn't too distracting for Brian. :)

Anyway, when Brian and I finished our conversation, I cranked up the music and started getting mentally prepared for the workout. I knew tonight's workout was going to be very challenging for me, and I guess I was also anxious to get my first bulking workout of the season under my belt. I was so psyched up before the workout that I was actually trembling... or maybe I was just scared. :lol:

The workout went extremely well. I felt strong and full of energy the whole time. Supersets are not only a great muscle-building workout, but the cardiovascular aspect is pretty intense, too.

I took a couple of post-workout "before" pictures so I'd have a record of where I'm starting. The pictures are not that good: I think the dogs were feeding off my energy, and were being really silly. I kept laughing, plus I was very tired.

In the first picture Loki is sitting with me, but Turtle, who was just out of frame, had her ass in the air and was just about to pounce on Loki. In the second shot Turtle "attacked" and Loki went to his back (notice the paw in the lower right corner of the picture). I was laughing too hard and was too tired to attempt to take more pictures.

BTW, my arms were a little over 18.25" in these shots. Some of you may recall that my arms were at 19" (pumped) last year at the end of my bulk, but that was when I was at a much higher body fat percentage. Still, I've got a bit of ground to make up. I typically add 1/4" to my arms every two weeks when I'm bulking, so if that continues to hold true my arms will be just shy (or right at) 20" (pumped) three months from now, and around 18.5" cold.

God damn, excuse the swearing. I never get used to see you so big. I remember you as you where after your very first (and unhealthy) cut.

You look absolutely huge! Good work John, you keep hopes up to the ones who build natural.

You look great, and i think you look younger now then 3.5years ago. :)

God damn, excuse the swearing. I never get used to see you so big. I remember you as you where after your very first (and unhealthy) cut.

You look absolutely huge! Good work John, you keep hopes up to the ones who build natural.

You look great, and i think you look younger now then 3.5years ago. :)Thank you for the kind words.

I remember after I lost all that weight I didn't think I looked too skinny at all, even though everyone was telling me otherwise. When I look at those old pictures now I'm amazed at how frail I looked. I was in great cardiovascular shape back then, and my diet was fairly healthy (although I was not eating enough food and didn't eat enough healthy fats), but I had no muscle to speak of.

:eek:

I love your latest post about the anticipation of lifting. Many times after work, I'll be driving to the gym and I get almost a knot in my stomach. I'm almost scared to go because I'm so psyched to attack the weights and blow off steam. BTW you look like you just finished a clean bulk in those photos, dam your huge.

Thank you for the kind words.

I remember after I lost all that weight I didn't think I looked too skinny at all, even though everyone was telling me otherwise. When I look at those old pictures now I'm amazed at how frail I looked. I was in great cardiovascular shape back then, and my diet was fairly healthy (although I was not eating enough food and didn't eat enough healthy fats), but I had no muscle to speak of.

:eek:
Hahaha, GREAT comparison, that's something to be proud of!

Well, to be honest, you didn't look bad back then either, sure you where skinny, but hey, there's nothing wrong with that. But still, i think, and many with me, you're looking your best now.

Gonna be fun to see how high you will go on this bulk. And how you look after it. Please take a lot of shots when you're at your all time biggest in a couple of months!

Either you have no A/C in your workout room, or you're giving it he** with the Titan :eek:

I'm quite impressed with the quality of muscle you've added over the past 30 months or so. It just shows it can be done, but it takes commitment, discipline, time, patience, and alot of sweat by the looks of it.

Great job!

I remember to 2004 when I said man I want to look like John. But yet you have made tremendous gains since then and now you make your former self look like a frail little man. :tucool:

Thank you for the kind words.

I remember after I lost all that weight I didn't think I looked too skinny at all, even though everyone was telling me otherwise. When I look at those old pictures now I'm amazed at how frail I looked. I was in great cardiovascular shape back then, and my diet was fairly healthy (although I was not eating enough food and didn't eat enough healthy fats), but I had no muscle to speak of.

:eek:

How does your current cardiovascular shape compare with back then? Similar, or do you only do that type of exercise in order to assist with body composition changes? Like...when you go on the bike, are you just there to burn calories, or are you trying to get faster and improve endurance?

BTW - Good luck with the bulk, looking good in the recent pics.

hey john, what's that to your left?

I love your latest post about the anticipation of lifting. Many times after work, I'll be driving to the gym and I get almost a knot in my stomach. I'm almost scared to go because I'm so psyched to attack the weights and blow off steam. BTW you look like you just finished a clean bulk in those photos, dam your huge.Thanks, man! I'm looking forward to a great bulking season. I'm off to a satisfying start. :)

I know just what you mean about the knot in your stomach. I usually get nervous and excited just before my workouts, almost as intense as I did right before a swim meet back in the day. I think it's because I'm so competitive, and I'm not satisfied unless I do very well and am always improving.


Gonna be fun to see how high you will go on this bulk. And how you look after it. Please take a lot of shots when you're at your all time biggest in a couple of months!Haha, you know me. If there's one thing you can count on, it's lots of pictures. :lol:

Thanks for the encouragement!


Either you have no A/C in your workout room, or you're giving it he** with the Titan :eek: Can you believe I keep the house at a constant 74 degrees? I don't really sweat much normally, but when I workout I'm usually sweating like a glass of iced tea under the summer sun. The superset workouts are particularly intense and fast-paced, so I tend to get extra drenched during those workouts. I wear a shirt when I workout because if I don't I get the equipment and the floor all nasty... oh, and all the mirrors, too (which are no fun to clean).

I'm quite impressed with the quality of muscle you've added over the past 30 months or so.
Thanks very much, Devery!

It just shows it can be done, but it takes commitment, discipline, time, patience, and alot of sweat by the looks of it.That's all true, and anyone who wants it bad enough can do it. I think it's beneficial to have goals, but some people get so wrapped up in the destination that they forget to enjoy the journey. If someone is not enjoying the process, then he or she probably can't stay motivated long enough to reach the goal. For me the journey is the best part, and I think that is the "secret" to my desire to keep at it. I really love it.



I remember to 2004 when I said man I want to look like John. But yet you have made tremendous gains since then and now you make your former self look like a frail little man. :tucool:I was very happy with how I looked back in 2004, and I had a lot to be happy about considering how I looked just a year or so prior. I guess how I envision my ideal body is very liquid, but I think that's true of just about everyone.


How does your current cardiovascular shape compare with back then? Similar, or do you only do that type of exercise in order to assist with body composition changes? Like...when you go on the bike, are you just there to burn calories, or are you trying to get faster and improve endurance?

BTW - Good luck with the bulk, looking good in the recent pics.Thank you, I appreciate that.

I'd say I was in better cardiovascular shape back in 2004 because I did a ton of HIIT cardio, and, of course, I was much lighter. I'm still in very good cardiovascular shape today. In fact, up until I started my bulk I did 45 minutes of cardio 7 days per week, and I do get quite a bit of high intensity heart activity with my weight training and a few other activities outside the gym.

There's nothing I do in my life where I say to myself, "Man, I wish I were in better CV shape!" So, no--I don't currently do any specific training to improve my CV endurance.


hey john, what's that to your left?
http://forums.johnstonefitness.com/showthread.php?p=366086

..and I do get quite a bit of high intensity heart activity with my weight training and a few other activities outside the gym.

Hahaha :D :tucool: :o :whistle:

Thank you for the kind words.

...although I was not eating enough food and didn't eat enough healthy fats...

:eek:

John I can see what you mean, its only now just starting to hit home that a half arsed eating plan with two or three meals a day doesn't cut it.:nope:

Yep I am learning ... slowly :read:

Hey John, what excersies do you do for your leg workouts.
Thanks

Hey John, what excersies do you do for your leg workout.These are some of my favorites: Barbell squats, smith machine squats, DB lunges, barbell lunges, lying leg curls, single-leg leg curls, leg presses, vertical leg presses, leg extensions, one-leg calf raises, angled calf raises, smith machine seated calf raises, vertical calf raises w/ smith machine...

How much have you spent on new clothes? I keep buying new jeans and then having to discard them just weeks later :lol:

How much have you spent on new clothes? I keep buying new jeans and then having to discard them just weeks later :lol::cry:

I hear that. After I lost all that fat, I was around ~160 pounds. I went out and spent a small fortune on suits and other clothes with the logic "I'll never let myself get fat again, these will always fit!" Unfortunately I was so pleased with myself that it never occurred to me that one day I might actually want to put on some muscle. :doh:

Since I bought all that stuff I've packed on around 40 pounds of muscle, and I buy new wardrobes like someone going through puberty.

I buy new wardrobes like someone going through puberty.

I haven't really started buying new clothes yet... for the pure fact that I'm pretty sure I'll need to buy another wardrobe in a few months :(

Jeans are pretty much the hardest thing to find for me, as my legs tend to not fit into jeans that actually fit my waist now. I guess that's a good thing, but it sucks for shopping.

Jeans are pretty much the hardest thing to find for me, as my legs tend to not fit into jeans that actually fit my waist now. I guess that's a good thing, but it sucks for shopping.I have the exact same problem. I guess "normal" men have chicken legs or big guts and fat legs. Check out Levi's "Silvertab" jeans--even in the smaller waist sizes (31-32) there is plenty of room for big quads. :tucool:

The jeans thing sucks.

Saw this (http://www.makeyourownjeans.com/.) the other day. Probably made by 5 year olds :) Custom jeans.

My problem isn't legs too big (yet), it's a butt that won't fit it my waist fits, and vice versa. If they actually MADE a pair of 32 inch waist jeans that were for 32 inch waists (and not 34 or so), I'd be OK. Making it worse is that you can't get a smaller waist size than 32 in most jeans at a 34 inch length, so you can't work against the vanity sizes.

Don't even get me started on suits. Glad I don't have to wear them very often anymore, or I'd have to get some made.

Don't even get me started on suits. Glad I don't have to wear them very often anymore, or I'd have to get some made.

I just had to get one pretty heavilly altered to the tune of $100 :( That, on top of the cost of a suit alone is enough to make me never want a job where I'd have to where suits every day. It'd take a few months salary just to provide for a wardrobe.

Tonight's workout was my first delts/traps/calves workout of my 2006 bulk, and it was right up there with all my other workouts this week. So that completes one week of my bulk, and I really couldn't have asked for a better start: all my workouts were excellent, I'm enjoying all the extra food (but I don't feel overstuffed), and I only gained a couple of pounds this week. I think the new dietary protocol that SwoleCat gave me is right on the money. As I mentioned in today's update, I think this year's bulk is going to be much cleaner than last year's. I may not even reach the same weight I did last year (225 pounds), and that's fine by me if I can gain the same amount of mass with less body fat.

I had to get Lisa to take some pictures of me tonight in front of the Titan for the top of my upcoming Titan review. I think this one is the winner, but that may change. I might take another one tomorrow night when I actually have a pump in my arms. :)

15960



Lisa also took some pictures of me while I was working out. In this one I'm doing lateral dumbbell raises. Just kidding! I'm doing burnout dumbbell shrugs.

15961


I need to go get PWO #2 started. :eat:

John-

Great progress and good luck on the bulk.

And you're famous - again.

YouTube Video (http://www.youtube.com/watch?v=JUNTzZGZikM&mode=related&search=)

Amazing people don't believe what you did can be done. If they would only look at you now... I'm sure someone would come up with a reason it couldn't be the same person.

Thanks again for inspiring everyone here.

hey john, You are a true inspiration to me and i am honored to be a member of this forum. Thanks so much for putting such as great place on the net and shareing your unbeliveable life with us!

you rock my socks and toes!! :D

btw: pics looking great as always

peace, tree

damn your huge!!

Great progress and good luck on the bulk.Thank you!


And you're famous - again.

YouTube Video (http://www.youtube.com/watch?v=JUNTzZGZikM&mode=related&search=)
I wondered when that animation would make it to youtube. The comments don't surprise me in the least. I got used to that a long time ago. All I can do is keep doing what I'm doing. :)

hey john, You are a true inspiration to me and i am honored to be a member of this forum. Thanks so much for putting such as great place on the net and shareing your unbeliveable life with us!

you rock my socks and toes!! :D

btw: pics looking great as always

peace, tree

You are too kind, Tree. :)

Thank you very much, and it's great to have you here at JSF.

damn your huge!!Gimme a few more months. :D

Gimme a few more months. :D
I can just see it "John Stone, the man whose arms exploded":lol:

the funny thing is that the ppl crying FAKE are those fat ass young boys stuffing their face and refusing to admit someone can do only what they dream:)

Thank you!


I wondered when that animation would make it to youtube. The comments don't surprise me in the least. I got used to that a long time ago. All I can do is keep doing what I'm doing. :)

Geez John, that animation is crazy! Seeing it like that must make you really proud of all your hard work. It'd be great to see one from start to today. Very inspiring mate :tucool:

Note: I noticed as you gradually got in better shape, you began to develop your very nice tan. Were you concious of this at the time? I ask because since I've lost weight and started to work out, the chances of me getting my shirt off outdoors have risen ten fold :claphigh:

The youTube video is great, I am going to make one of my own dammit! Only 7 more months to go! :)

Note: I noticed as you gradually got in better shape, you began to develop your very nice tan. Were you concious of this at the time? Absolutely. When I was fat I went out in the sun about as often as a vampire might. Once I started feeling better about my body I made up for lost time and started enjoying the Florida weather as much as possible. :)

What's a burnout shrug? Is that simply where you shrug until you can't go on any longer?

What's a burnout shrug? Is that simply where you shrug until you can't go on any longer?Correct.

:mad:

"FAKE!" "FAKE!" "FAKE!"

Really pissed me off this morning to see those comments on youtube.

Oh well, jealousy as usual.

John who's the guy that posted that video? Do you know him?

:mad:

"FAKE!" "FAKE!" "FAKE!"

Really pissed me off this morning to see those comments on youtube.

Oh well, jealousy as usual.:lol: I think there are some awesome people on youtube, but there also seems to be an extremely large number of trolls and/or people who seem to enjoy making snide comments. I expected worse, actually. :)

John who's the guy that posted that video? Do you know him?I have NO idea. It bugs me that the web site URL in the video is some site I've never heard of. I think it's a Spanish site.

That was interesting to see...I had forgotten about the "blonde" phase hahahahaha.

That was interesting to see...I had forgotten about the "blonde" phase hahahahaha.I'm trying to pretend it never happened. :cry:

:mad:

"FAKE!" "FAKE!" "FAKE!"

Really pissed me off this morning to see those comments on youtube.

Oh well, jealousy as usual.



Its funny, oddly enough thats what brought me to this site originally. And even stranger than that it was on a makeup forum site, simillar in style to this site. I guess one of the members some how stumbled upon this place, posted the url and people came to check it out....They were like "no way that cant be real, has to be photoshopped blah blah blah" Well Im glad I kept coming back and I knew from the get go John it wasnt photoshopped hehehehehe. Hopefully in a year they can say that about me too. Thanks for this site John. We love ya! :tu:

Good job bro. You're seriously my idol and the reason you keep me motivated.

:tucool:

Its funny, oddly enough thats what brought me to this site originally. And even stranger than that it was on a makeup forum site, simillar in style to this site. I guess one of the members some how stumbled upon this place, posted the url and people came to check it out....They were like "no way that cant be real, has to be photoshopped blah blah blah" Well Im glad I kept coming back and I knew from the get go John it wasnt photoshopped hehehehehe. Hopefully in a year they can say that about me too. Thanks for this site John. We love ya! :tu:Andi, thanks for the very kind words and all the support - we're glad you are here, too. :)

Good job bro. You're seriously my idol and the reason you keep me motivated.:tucool:Thanks! :) I'm glad I can help in some way--keep up the hard work!

Hey John,

First, I wanted to say thanks for posting more about your workout routine lately, because it's really helped me out.

I have a question though regarding your warm up. Do you warm up? If so, what do you do? Up until now I've sort of been following a max-ot style warm up, but I've been looking for a change. Do you warm up every time you switch to a new body part? Or to a new exercise? Thanks!

I have a question though regarding your warm up. Do you warm up? If so, what do you do? Up until now I've sort of been following a max-ot style warm up, but I've been looking for a change. Do you warm up every time you switch to a new body part? Or to a new exercise? Thanks!
I definitely warm up. I warm up each muscle group, but I don't repeat the warm up before each new exercise, that would be pointless.

I usually warm up with 2 sets per muscle group: 1 set of 12-16 reps using pretty light weight, then at a higher weight (but less than my working sets) I do 10-12 reps. After that I proceed to my working sets.

I don't bother to warm up a muscle group that's already been warmed up through ancillary work. For example, after I work my delts, I don't need to warm up my traps to do shrugs. Another example would be if you work chest and tris on the same day; you don't need to warm up your tris after you just worked your chest.

Cool, thanks John!

Hey John, looking awesome! One question about your supplement intake? Do you only take the BSN combo (cell, nitrix, and NO) on your bulk stage? Thanks

One question about your supplement intake? Do you only take the BSN combo (cell, nitrix, and NO) on your bulk stage? ThanksNo, I also take it when cutting and maintaining, but I cycle it. I usually take a month off after 3 months on.

For those of you who asked me to write about time management, I wrote a little something on the subject today. I'm far from a guru when it comes to time management--I still struggle with it to this day--but I talked about some of the things that have helped me to continually improve in this area.

http://www.johnstonefitness.com/news/sep_2006_news_archive.php#09112006

I like the way you do things. If I would have followed your plan, I wouldn't have forget my work at home this morning, and would have actually gotten it done this weekend. So now, not only is it not done, but it is sitting at home(1 hour drive to work) and I won't have it until tonight.:spank:

For those of you who asked me to write about time management, I wrote a little something on the subject today. I'm far from a guru when it comes to time management--I still struggle with it to this day--but I talked about some of the things that have helped me to continually improve in this area.

http://www.johnstonefitness.com/news/sep_2006_news_archive.php#09112006

Thanks, I always like to read more on time management. You seem to have a really good handle on it. No one would ever, ever think you had a problem with procrastination.

I once signed up on a Yahoo group for procrastinators.
No one ever posted.

Best book I've read on the subject: Eat That Frog! by Brian Tracy (http://www.johnstonefitness.com/store/shop.php?c=books&n=1000&i=1576751988&x=Eat_That_Frog_21_Great_Ways_to_Stop_Procrastinat ing_and_Get_More_Done_in_Less_Time). I love that title!:lol:

Good points to ponder today. Employers, with health care as expensive as it is, should be pleased that a person takes an interest in their fitness and health. In the Air Force, improved fitness levels boost readiness.

I have one picture from yesterday's workout (chest/abs), but I forgot to post it last night. I decided to put it next to another picture I took exactly 2 years ago to the day.

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The poses are not the same, but in the picture from 2004 I have a pump in my arms and in last night's picture I do not.

great motivational pics!
great progress!
:tucool:

Wow, huge difference, John. :bow:

I like it when you do comparisons like this. where the pose is more natural and the background is not completely blank, but has recognizeable things in it. Your monthly photos are great because they offer a consistent comparison, but the pose and blank background make you look sort of like you are floating, and I can't relate your size to anything. But when you are just in a normal photo, your trasnformation is the most shocking.

I have one picture from yesterday's workout (chest/abs), but I forgot to post it last night. I decided to put it next to another picture I took exactly 2 years ago to the day.

The poses are not the same, but in the picture from 2004 I have a pump in my arms and in last night's picture I do not.


Phhhhhhhhhhhhhhhht!!!!! You. are. straight up. gigantic.

:bow:

John, we all know you upper body looks great, but how about some leg pictures? You talked about the importance of leg training last week and I fully agree, but I think it would be nice to see some comparison shots of your legs pre and post after you're done bulking. Also, maybe some pics of your calves?

John, we all know you upper body looks great, but how about some leg pictures? You talked about the importance of leg training last week and I fully agree, but I think it would be nice to see some comparison shots of your legs pre and post after you're done bulking. Also, maybe some pics of your calves?
Yea lets see those wheels!! :tu:

great motivational pics!
great progress!
:tucool:Thank you. :)

Wow, huge difference, John. :bow:

I like it when you do comparisons like this. where the pose is more natural and the background is not completely blank, but has recognizeable things in it. Your monthly photos are great because they offer a consistent comparison, but the pose and blank background make you look sort of like you are floating, and I can't relate your size to anything. But when you are just in a normal photo, your trasnformation is the most shocking.I'm really starting to dislike the monthly pictures for some of the same reasons you just mentioned. I guess they are OK for some purposes, but they don't give any sense of scale and I'm too far away to notice much change in muscle size or vascularity from month-to-month.

Anyway, I'll keep taking pictures both ways for now. Thanks for the kind words. :)

Phhhhhhhhhhhhhhhht!!!!! You. are. straight up. gigantic.:p

John, we all know you upper body looks great, but how about some leg pictures? You talked about the importance of leg training last week and I fully agree, but I think it would be nice to see some comparison shots of your legs pre and post after you're done bulking. Also, maybe some pics of your calves?I always seem to forget about taking pictures of my legs. I think the reason is because I usually take pictures post-workout, and legs are probably the only body part that looks better un-pumped than pumped (at least in my experience. I think I've even read that pro BB's don't pump their legs before they go on stage because it blurs the cuts).

Also, while I think leg work is very important, I've had very big legs all my life and never liked them, so part of me doesn't like to see them get bigger. I mostly train them to get my upper body to grow. Right now they are pretty small at 24.5", but by the end of my bulk they'll probably be around 27" (cold). I put on muscle AND fat on my legs very quickly.

Anyway, you're right: I need to get some leg shots up here, so I just went into the next room a took a few. :)

My legs are not looking too cut right now, but wait until after I finish my bulk and then cut up again. They are pretty big and knotty when I'm all cut up and tan, if I do say so myself. :whistle:


Quads (around 24.5" here, no pump).

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Calves (around 16.5" here, no pump).

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Interesting you mention about the pics, I showed a friend of mine your monthly pics, after looking at the latest one he then scrolled back up to your 6th [monthly] pic and said "hmmm I dunno, I think he looks better there" (!), I then showed him another 'real world' pic (the one you use as your av I believe) and he then said "...oh, maybe not then"
In summary, I agree, the monthly poses don't do you justice.

Wow! Awesome pics John!

Are you doing parallel squats or atg?

Calves are looking good also.

There is definitely some mass on your legs!:tu:

My legs have always been the one part of my body that I was not ashamed of, but thanks to you now I am ashamed of them.:lol: :lol: