Legs look good John!
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).
I think I read an article by Layne Norton about this, saying it was hard to pose and flex the legs (and I think triceps too), so he doesn't pump them up much before going on stage.

I wish Skippy still posted (haven't seen him in a while); he'd have good insight on that and I'd be interested in hearing what he says. Like you I notice my legs don't look as cut and defined after a leg workout.

I'm probably completely wrong, but...

It looks poorly designed to me. I wouldn't know for sure until I tried it but it seems that you'd have to be very narrow to fit in between those plates, the way that they slant back towards you.

Let me know how it works, John.

Those guys at Fitcore are great! :tucool:They sure are. They have implemented practically every suggestion I've ever had, no matter how big or small. Amazing company.


WOoooOOoooo John lookin massive! I was reading the first few pages of this thread. I rem. u mentioning that u were completely satisfied with the way u were and had no plans in changing (Sept 2004 picture). On that day I was. :D


I thought you were going to explain that it had a bend in it so it wouldn't bump into your dumbell rack. :lol:Actually (because it's mounted to the sliding bench) I could move it back further if I wanted to. :)


Great photo's John, Your a constant source of motivation!

Fantastic Effort!Thank you very much. :)


Am I the only one that's not able to see the pics?? its like nothing's there... not even a red X. :(Go to your control panel (http://forums.johnstonefitness.com/profile.php?do=editoptions) and make sure the option "Show Images (including attached images and images in [IMG] code)" is checked. If not, check it and save your settings.


Nice wheels John! :nod:Thanks, Sheriff! :)


Cool video dude....move over George Lucas :tu:If I were anything like Lucas, I would have already altered the original video, added 234 new special CGI effects, taken down the original video, deleted the original video and then zeroed out the sectors on the hard drive that once contained the video. Twice. :D


That would look good and diversify a resume' for sure!"...proficient in most network protocols, technologies and applications... oh, and I suggested and helped design a T-Bar row attachment for the Titan home gym!" Yep, they'll be knocking my door down! :nod:


I'm probably completely wrong, but...

It looks poorly designed to me. I wouldn't know for sure until I tried it but it seems that you'd have to be very narrow to fit in between those plates, the way that they slant back towards you.

Let me know how it works, John.It worked great last night! I'm not the smallest guy around and I still had plenty of room. I used the narrow grip and with that grip your arms are held to your side anyway. As I brought the plates up to the high position I had no difficulties. I just went and tried with the handles in the wide/inside position and my arms touched the plates at the high position, but it did not hinder my ability to move at all. There was plenty of room between my body and my arms, too. I can't imagine ever being too big to use this option. It would be interesting to hear how 260+ pound guys like it, though.

It worked great last night! I'm not the smallest guy around and I still had plenty of room. I used the narrow grip and with that grip your arms are held to your side anyway. As I brought the plates up to the high position I had no difficulties. I just went and tried with the handles in the wide/inside position and my arms touched the plates at the high position, but it did not hinder my ability to move at all. There was plenty of room between my body and my arms, too. I can't imagine ever being too big to use this option. It would be interesting to hear how 260+ pound guys like it, though.

Thank you for the reply.

I'm about 270lbs and I'd also be curious to see how other 'big' guys like it.

Disclaimer: Not that you're not 'big', John...lol.

dude, hope back stuff goes well with new routine.
.... am a noob with that equipment and stuff...er...why the V shape ? i know sounds like a stupid q but .... :confused:

I watched the video 12 times just to hear your deep, sexy voice. But I wish you would use that deep, sexy voice to explain what features are uniquely yours, and why you wanted them that way.

dude, hope back stuff goes well with new routine.
.... am a noob with that equipment and stuff...er...why the V shape ? i know sounds like a stupid q but .... :confused:The "V" shape was not my idea, but I suspect it was designed that way so that the exercise would work "inside" the Titan (for people without enough space to work outside the Titan).

I watched the video 12 times just to hear your deep, sexy voice. I was always told I had a face made for radio. :lol:

But I wish you would use that deep, sexy voice to explain what features are uniquely yours, and why you wanted them that way.Here's a picture of one of the early protos sent to me:

16052

John, what do you weigh now? I think somewhere down the line, you should train and diet for a bodybuilding show. :nod: But one word of caution: it CAN be addicting. :rolleyes:

John, what do you weigh now? I think somewhere down the line, you should train and diet for a bodybuilding show. :nod: But one word of caution: it CAN be addicting. :rolleyes:As of this morning I'm around 205 and 9% body fat (presently bulking, with 2.5 - 3.5 months to go).

Honestly, I really don't have any desire to compete in bodybuilding. :)

As of this morning I'm around 205 and 9% body fat (presently bulking, with 2.5 - 3.5 months to go).

Honestly, I really don't have any desire to compete in bodybuilding. :)

I would put you on a diet for 20 weeks which would put you around 179 @ 3% bodyfat, and get you ripped to shreds for your show.

Ha, actually I can't blame you for not wanting to compete. I have mixed emotions about competition, myself. And, from a specatator's standpoint, it has got to be the most boring "sport" there is. I can never sit in an audience and watch a bodybuilding competition. This opinion is coming from someone who has done close to 80 shows, too....so go figure :confused:

Anyway, your physique is very balanced and exudes an air of strength and power. Definitely shows you are squatting HARD :tu:

Good luck with your gaining phase.:)

I would put you on a diet for 20 weeks which would put you around 179 @ 3% bodyfat, and get you ripped to shreds for your show.I have no doubt you could get me down to such a low level of body fat. Now, whether or not I could reach 3% while maintaining my already tentative grip on sanity is another story altogether. :lol:

Ha, actually I can't blame you for not wanting to compete. I have mixed emotions about competition, myself. And, from a specatator's standpoint, it has got to be the most boring "sport" there is. I can never sit in an audience and watch a bodybuilding competition. This opinion is coming from someone who has done close to 80 shows, too....so go figure :confused: Exactly. As much as I love weight lifting, I don't really follow competitive bodybuilding at all. Natural bodybuilding is interesting in some ways, but pro bodybuilding is more like a circus sideshow than a competition to me.

Another thing about bodybuilding that I can't seem to wrap my analytical mind around is the highly subjective nature of the judging. Same for diving, figure skating, gymnastics, etc.

Anyway, your physique is very balanced and exudes an air of strength and power. Definitely shows you are squatting HARD :tu: Thank you, that means a lot to me coming from you! :)

I think there are still plenty of areas on my physique that are lagging, but that's a never-ending battle for all of us, I suppose.

Good luck with your gaining phase.:)Thanks, Mastover!

Tonight's delts/traps/calves workout completes the first two weeks of my bulk. All my bulking workouts have been amazing so far, and tonight was no different. I'm really feeling great this year. :)

Just one picture from tonight. I thought I'd compare it to a similar picture that I took a little less than than two years ago to show my delts/traps progress. My delts are finally starting to round out a bit, and my traps are growing slowly but surely. My delts and traps have proven to be two of my most difficult body parts, so it's nice to see some real progress. By the end of this bulk I expect to see further improvements.

16060

Look what came in! Just in time for my review, and tonight's back workout!

16025 16026

That is the "John Stone" T-Bar row. If you want to know why it's called the "John Stone" T-Bar row, I made a stupid video because I didn't feel like typing out the whole story.

Here's the video (http://www.johnstonefitness.com/images/jsf_t-bar.wmv) (wmv format, about 8MB).

I can't wait for tonight's back workout!

What are "KEYS" dumbbells? :confused:

What are "KEYS" dumbbells? :confused:It's just a brand name.

Whoa John, waht a difference. I predict by the end of your bulk, ull be reaching 21 inch arms. Once you do that, You should really consider changing your website name from Johnstonefitness to "THE STONE" :)

Hey John, the transformation your still making is simply amazing!!!! Seeing them really inspirers me. Just want to say thanks John :bow:

Here's a picture of one of the early protos sent to me:

16052

Perfect. When you put it that way I can see some of the innovations.:)

Tonight's delts/traps/calves workout completes the first two weeks of my bulk. All my bulking workouts have been amazing so far, and tonight was no different. I'm really feeling great this year. :)

Just one picture from tonight. I thought I'd compare it to a similar picture that I took a little less than than two years ago to show my delts/traps progress. My delts are finally starting to round out a bit, and my traps are growing slowly but surely. My delts and traps have proven to be two of my most difficult body parts, so it's nice to see some real progress. By the end of this bulk I expect to see further improvements.

16060

Gotta love them pics!

Great work man!:tucool:

Whoa John, waht a difference. I predict by the end of your bulk, ull be reaching 21 inch arms. Once you do that, You should really consider changing your website name from Johnstonefitness to "THE STONE" :)That's an awfully optimistic prediction there. Let's dial that back a bit to 18 or 18.5 inch arms (cold) by the end of my bulk. It takes many, many years of hard work and consistency to build a physique naturally, and I'm less than 4 years into my journey. :)


Hey John, the transformation your still making is simply amazing!!!! Seeing them really inspirers me. Just want to say thanks JohnThank you, I appreciate your kind words. :)


Gotta love them pics!

Great work man!:tucool:
Thanks very much, I appreciate the support!


... I have something a little different for tonight. See next post. :)

I've come to accept the small amount of "hate" mail that I get along with the rest of my email. Many years ago hatemail really got to me, but these days it's mostly just good for a laugh. Besides, most people are very kind and supportive.

Ever since someone posted my old animated weight loss GIF (http://www.youtube.com/watch?v=JUNTzZGZikM)on Youtube, I've been getting a lot of email saying my photos are all photoshopped, and that I'm really just some fat "Internet nerd" trying to "rip people off" (I guess my free site and forums are a "rip off").

Anyway, normally I don't respond to comments like those, but it's been a while since I posted a video and I thought a video response would be funny since I have no idea how to photoshop a video. :lol:

I don't think I'll bother to post it to YouTube, but here it is as a change from the pictures I normally post.

I may not be able to pose worth a damn, but my physique and transformation are as real as it gets.

LOUD MUSIC WARNING.

Photoshop This (http://www.johnstonefitness.com/images/js_photoshops.wmv)! (wmv format, 3.5 MB)

:claplow: :claplow: :claplow: :claplow: :claplow:
I just keep playing it over and over and it's definitely authentic. :nod:

:claplow: :claplow: :claplow: :claplow: :claplow:
I just keep playing it over and over and it's definitely authentic. :nod:

I don't know I think maybe the light coming off the window....J/K. You obviously are determined and work hard. Lazy people just can't believe that such a drastic change is possible because, well they don't have the dedication or work ethic to even try. Congrats on all your hard work.

I did have a question. You mentioned that your muscles are adaptint to your current exercieses. How can you tell?

It's just a brand name.

Oh, all right. I got confused because it said that where the weight of the dumbbell is usually listed. :doh:

I'm really just some fat "Internet nerd" trying to "rip people off."
Photoshop This (http://www.johnstonefitness.com/images/js_photoshops.wmv)!
(I know, I know, über lurker!)
The telling truth of reversed audio from your video, John. :nope: Thisaintmyshow.mp3 (http://www.mirvx.co.uk/content/thisaintmyshow.mp3)

Awesome site, great guns. Here every day :tu:

was that unearth? ;d

nice work and accomplishments John, good luck on the bulk this fall. More videos would be cool if they can be incorporated into your picture diary !! Ya think its possible ... Maybe a training routine a week or something ??? Thanx for sharing...

Ok.. so I looked at the video... No photoshop there..

You can tell however that there is some serious computer animated graphics by ILM are at work in that video... You can tell...

:lol:

John can u make your movie in Quicktime format for people with Macs....thanks

John can u make your movie in Quicktime format for people with Macs....thanks
Try Windows Media Player for Mac. It works pretty well:

http://www.microsoft.com/mac/otherproducts/otherproducts.aspx?pid=windowsmedia

Great video John! :tu: NOw we just need to work on the facial expressions :lol: ....So John, tell me, with a body like that u ever get strangers coming up to you complimenting, askin questions, etc?

OK, before I reply to these comments, let me just say that the new "Multi-quote" feature is awesome! This is going to save me so much time. :)


:claplow: :claplow: :claplow: :claplow: :claplow:
I just keep playing it over and over and it's definitely authentic. :nod::D


I did have a question. You mentioned that your muscles are adaptint to your current exercieses. How can you tell?Great question. Keep in mind that this is FAR from scientific. For all I know it's meaningless, but I'll throw it out there anyway.

All my body parts, with the exception of my delts, get very sore after a workout. Some people get sore, some don't. I do. After a few weeks of doing the same routine, the soreness starts to get less and less severe. When I switch my routine around, I get extra sore. I guess I always equated that to breaking my body's adaption.


(I know, I know, über lurker!)
The telling truth of reversed audio from your video, John. :nope: Thisaintmyshow.mp3 (http://www.mirvx.co.uk/content/thisaintmyshow.mp3) Now that's funny! What ever possessed you to reverse the sound? :lol:

Awesome site, great guns. Here every day :tu:Thank you, and congratulations for delurking! :)


was that unearth? ;d
Very good! :tucool:


nice work and accomplishments John, good luck on the bulk this fall. More videos would be cool if they can be incorporated into your picture diary !! Ya think its possible ... Maybe a training routine a week or something ??? Thanx for sharing...
I'm too focused on my own training right now to make a training video, but maybe after my next cut I'll put something together. Don't hold me to it, but maybe a DVD would be fun.


Ok.. so I looked at the video... No photoshop there..

You can tell however that there is some serious computer animated graphics by ILM are at work in that video... You can tell...

:lol:Damn. Busted! :bang:


John can u make your movie in Quicktime format for people with Macs....thanks
I'm afraid I don't have the software to do that. Try GTX's suggestion, or, if someone would like to convert it I'll be happy to host it and add the link.


So John, tell me, with a body like that u ever get strangers coming up to you complimenting, askin questions, etc?Yes. Just the other day someone asked me if I work out. I'm not kidding. I told him "No" and he said "Oh".

John can u make your movie in Quicktime format for people with Macs....thanks



Download Flip4mac and you can play WMV in Quicktime :)

Yes. Just the other day someone asked me if I work out. I'm not kidding. I told him "No" and he said "Oh".
:lol:

When I was young and sarcastic (:whistle:) someone once asked me "do you work out?" And I said "no, I was born this way." :o

I remixed the video I made last night. I added the JSF logo, slowed down the posing, changed the music and removed that stupid line "Photoshop this!", which was making me cringe every time I watched it. :o

Here's the new video (http://www.johnstonefitness.com/images/js_photoshops.wmv) (the old video was replaced, so this is the same link as before).

I'm off to work legs now. :)

I remixed the video I made last night. I added the JSF logo, slowed down the posing, changed the music and removed that stupid line "Photoshop this!", which was making me cringe every time I watched it. :o

Wow, very impressive John. Slowing the video with a hard fast tempo is really effective. Who’s the artist/song in the video?

Who’s the artist/song in the video?That's Dry Kill Logic (http://www.johnstonefitness.com/store/shop.php?k=Dry+Kill+Logic&c=music). Probably my favorite band for lifting music.

I need to send those guys a "Thank You" note, because I've cranked out more extra reps due to their music than I can easily count.

That particular song is called "Rot". It's from their "Darker Side Of Nonsense (http://www.johnstonefitness.com/store/shop.php?c=music&n=301668&i=B00005BCFU&x=The_Darker_Side_of_Nonsense)" album.

Great video.

Not to go all gay on you, but I can't believe that you're 100% natural and that you're actually 37. You continue to inspire me.

I cant get the video to work in IE or Firefox. This error comes up everytime:

Windows Media Player cannot play the file. If the file is located on the Internet, connect to the Internet. If the file is located a removable storage card, insert the storage card.

Its obviously not on a storage card, and if I wasn't on the internet, I would not be able to type this message :lol:

Any suggestions?

I cant get the video to work in IE or Firefox. This error comes up everytime:

Windows Media Player cannot play the file. If the file is located on the Internet, connect to the Internet. If the file is located a removable storage card, insert the storage card.

Its obviously not on a storage card, and if I wasn't on the internet, I would not be able to type this message :lol:

Any suggestions?
Are you just left-clicking it? Try right-click, save-as. Then open Windows Mesia Player and do "Open File."

Although it should just play if you click on it. :confused:

Great video.Thanks. :)

Not to go all gay on you, but I can't believe that you're 100% natural and that you're actually 37. How come? I'm not doing anything groundbreaking. I'm just another of example of what can be accomplished with hard work & consistency. I firmly believe that anyone who is wiling to take the time to discover what works for himself or herself and then apply that knowledge with dedication can achieve similar or better results. :tucool:


I cant get the video to work in IE or Firefox. This error comes up everytime:

Windows Media Player cannot play the file. If the file is located on the Internet, connect to the Internet. If the file is located a removable storage card, insert the storage card.This page may help: http://support.microsoft.com/kb/838101/en-us

Hey john, goin good buddy.
Yea that vid had pritty loud audio track, but is all good.
...geez those guys at ILM can do wonders, how did you afford to get the digital artists to work on that one for ya? ;) haha
All good mate, take it easy (y)

The video is awesome! the second version was a big improvement:tu:

:lol: ...John that new version of the video made me laugh...I love how I know exactly what you're saying, "Photoshop this!!", but I only hear it in my head...

It's so corny, it's great :guitar:

Looking good John. Keep it up bro!

(I made a video too, but during the transition from my most muscular pose to the back double bi one of my man-boobs swung over and knocked down the tripod- so I decided not to post it.)

Ok John, let me make sure i got this rite cuz it dazzles my mind....u started off with a 46 inch waist....combing 7 days of cardio, weight traning, and a 1500-2000 calories diet u lost 13 inches in matter of 3 months????? Were u feeling weak or exhausted cuz the calories seem kind of low esp. with that much cardio......now that u gained significant amount of muscles, r u still flexible? I am given the impression by some ppl at my gym that having a lot of muscles can lower ur flexiblilty, stamina and speed.....would u say that if u did something like played tennis or enrolled in martial arts, would u tear a muscle or something?:confused:

Yea that vid had pritty loud audio track, but is all good.If you think that's loud, you should hear it when I'm working out. :eek:


The video is awesome! the second version was a big improvement:tu:Thanks. :)


It's so corny, it's great :guitar:I excel at being corny. :nod:


(I made a video too, but during the transition from my most muscular pose to the back double bi one of my man-boobs swung over and knocked down the tripod- so I decided not to post it.)You could be the next Star Wars kid. Post that shit!


Were u feeling weak or exhausted cuz the calories seem kind of low esp. with that much cardio......No, and looking back I'm not sure how I was able to perform with so few calories. Like I said, it was a mistake. I guess I was just so into it that my enthusasim and quickly improving mental state propelled me forward.

now that u gained significant amount of muscles, r u still flexible? I am given the impression by some ppl at my gym that having a lot of muscles can lower ur flexiblilty, stamina and speed.....would u say that if u did something like played tennis or enrolled in martial arts, would u tear a muscle or something?:confused:No, I've always been blessed with excellent flexibility and I still have it. When I saw a physical therapist about my shoulder she was amazed at my overall flexibility. I'm also in very good cardiovascular shape and my muscle stamina is better than it's ever been in my life thanks to my chosen style of weight training.

No, I've always been blessed with excellent flexibility and I still have it. When I saw a physical therapist about my shoulder she was amazed at my overall flexibility. I'm also in very good cardiovascular shape and my muscle stamina is better than it's ever been in my life thanks to my chosen style of weight training.

Thats awesome John, not a lot of people in my gym with significant amount of muslces are flexible...As I start bulking, I want to avoid being stiff hard where something like bending down would seem difficult:eek: . Would you mind elaborating more on your flexibility. (Such as can you touch your toes without bending your knees?) ANd I know your in great cardiovascualr shape (after reading about your annual physical) and I wanted to ask you whether this is the result of the sessions in the bike. I dont think I read any other forms of cardio that you do like running.

Would you mind elaborating more on your flexibility. (Such as can you touch your toes without bending your knees?)I can touch my toes without bending my knees very easily. I can almost put my palms flat on the floor without bending, but while I'm stretching to get my palms down my lower abs always start to cramp up. :lol: I can pick up my foot behind me and bend it back until my toes touch my back, stuff like that. I can't do the splits. My arms are also very flexible. Probably all those years of swimming.

ANd I know your in great cardiovascualr shape (after reading about your annual physical) and I wanted to ask you whether this is the result of the sessions in the bike. I dont think I read any other forms of cardio that you do like running.I used to do lots of HIIT, and did some again this summer. That's a great way to increase cardiovascular abilities. LISS cardio is OK, but it's not the same as HIIT if your goal is increased cardiovascular abilities. I don't run--too hard on my body. Also, my weight training program right now is very intense and fast-paced. All of my weight training workouts get my heart pumping very hard, pretty much non-stop for 45-50 minutes.

Thats awesome John, not a lot of people in my gym with significant amount of muslces are flexible...As I start bulking, I want to avoid being stiff hard where something like bending down would seem difficult:eek:
This is not because they are well-muscled -- it's because they don't stretch. To remain or be more flexible than is natural for you, you need to stretch. Muscular size does not limit flexibility; stronger muscles can aid in developing flexibility quicker.

There is a cracking picture of Coleman doing the splits at the Mr O.

Just goes to show that its a myth that muscle gain = loss of flexibility. You cant really get more musclebound the Ronnie ! :lol:

I can almost put my palms flat on the floor without bending,

Do you have arms like a gorilla? :lol:

Do you have arms like a gorilla? :lol:
:confused:

What?

:confused:

What?


Asking whether or not John's arms are extremely long. Gorilla's have long upper body and short lower hence the ability to touch the palms to the floor with ease while standing completely straight up.

Asking whether or not John's arms are extremely long. Gorilla's have long upper body and short lower hence the ability to touch the palms to the floor with ease while standing completely straight up.

Yeah... We got the point. Problem is that the post was redacted in a way that was not funny, IMO.

Yeah... We got the point. Problem is that the post was redacted in a way that was not funny, IMO.He was just kidding, I got it. No big deal. :)

Hey John, long time no talk! I've been very busy and it's been ages since I've been in this thread. I see I've missed a TON of posts!

Just wanted to send some positive vibes your way, wish you well, and I hope SUP2 is doing well for you this time around as it did the first time.
Perhaps catch up with me in e-mail or by phone and let me know what's shakin'???

Talk to you soon,
~SC~

Hey John, long time no talk!


Sounds like a bollocking for not checking in with coach to me :nono:

Re flexibility: I think a pose of you doing the splits, hammer curling one of those 100lb dumbells would make a GREAT banner for the site!:D

I can touch my toes without bending my knees very easily. I can almost put my palms flat on the floor without bending, but while I'm stretching to get my palms down my lower abs always start to cramp up. :lol: I can pick up my foot behind me and bend it back until my toes touch my back, stuff like that. I can't do the splits. My arms are also very flexible. Probably all those years of swimming.


Now you wouldnt by any chance be able to do all of that during your "before" stage of the transformation eh John? :lol: :D

Hey John, nice post today on the chest-workout, I'll try the decline dumble bench press tomorrow or on Thursday (depending on how my triceps are feeling :D )...

Just one question, when you do incline bench press, it gives the upper breast a good workout, will a decline bench press give the lower breasts a good workout? :confused:

Just one question, when you do incline bench press, it gives the upper breast a good workout, will a decline bench press give the lower breasts a good workout? :confused:Yes. From today's update:

"I know some people are not big on decline presses, but I find that the decline press is a great exercise for hitting the lower pecs."

John, you sure you aren't cutting? That back is looking pretty defined.

John, you sure you aren't cutting? That back is looking pretty defined.I took that picture a little over 3 weeks ago, at the very end of my cut. :)

John, I listened to that old Radio interview you did back in 2004 the other day and I notice you said that you were hoping to get personal training qualifications and move away from your job in IT.

Are you still planning on doing that at all?

John, I listened to that old Radio interview you did back in 2004 the other day and I notice you said that you were hoping to get personal training qualifications and move away from your job in IT.

Are you still planning on doing that at all?When I gave that interview I was pretty fed up with my current profession. Things have eased up since then. I still have my days, but for the most part I like what I do.

Having said that, yes--I still think about possible paths to a new career. :)

Re: Today's news. Well put :tucool: Taking 5 minutes from 24 hours to update a post really isn't that great of a hardship. If people can't manage that, they've got no hope of succeeding in their personal challenges.

It's encouraging to read through the September 100 posts and see how people are getting on, but infuriating when there's a chunk of empty text of "Sep 3" - "Sep 30" with nothing in it.

That said, best of luck to everyone doing October's challenge.

Yes. From today's update:

"I know some people are not big on decline presses, but I find that the decline press is a great exercise for hitting the lower pecs."


Owwwwwwww. It hurts my shoulders just THINKING about declines.:eek:

Yes. From today's update:

"I know some people are not big on decline presses, but I find that the decline press is a great exercise for hitting the lower pecs."

Damnit, missed that :whistle:

Alright John lets see:
First you create a website showing your personal transformation, then you show everyone how you did it, create a forum so ppl can collaborate with each other in attaining their goals and learn, you get great sponsors so that we can maximize our transformation journey, and now you list the workouts you follow to get your results, when others would charge money or be to selfish to share to the public....John you have my utmost respect and sure enough, speak for everyone in saying we appreciate everything you do. May JSF stay with us for a long long time :tu:

damn...
nice!!!
i'd love to have that body!! amazing simply...
btw, do you do a cut routine or a bulk routine to get that kind of body??

damn...
nice!!!
i'd love to have that body!! amazing simply...
btw, do you do a cut routine or a bulk routine to get that kind of body??

Go to John's homepage and read his story. I don't think you'll find another person who has kept a better record of what they've done and how they did it. John is one dialed in and detailed individual and it shows.

Hi John!

It's really interesting seeing the details of your current workouts for the different muscle groups (i.e. back, chest, arms, etc..)

However the amount of volume per muscle seems to be high and go against what I've read about weight training. In the information I've seen it seems less volume is advised, especially for the smaller muscle groups like the biceps.

Do you think this is because you obviously have a lot of muscle mass and can cope with the extra volume, or that the information about training is wrong, or that it is just a case where everyone is different?

I'm interested as lately I feel that more volume is better for me and wondered what your thoughts on this were?

Thanks,
Rich.

John you have my utmost respect and sure enough, speak for everyone in saying we appreciate everything you do. May JSF stay with us for a long long time :tu:I'm very happy that you enjoy the site. :) Thank you.


damn...
nice!!!
i'd love to have that body!! amazing simply...
btw, do you do a cut routine or a bulk routine to get that kind of body??There are many paths to reach your goal. Personally I've done several cuts and several bulks over the years. As MarkY mentioned, you can find details on my training routines and much of my diet over the years on the main site (http://www.johnstonefitness.com/); however, I encourage you to read much more than that what I have done. Only through trial and error will you determine what is ideal for you. Best of luck. :)


Hi John!Helu!

It's really interesting seeing the details of your current workouts for the different muscle groups (i.e. back, chest, arms, etc..)

However the amount of volume per muscle seems to be high and go against what I've read about weight training. In the information I've seen it seems less volume is advised, especially for the smaller muscle groups like the biceps. It really comes down to what actually works best for you and gives you the best results. Not what a book or a magazine tells you is best.

I've had fantastic results using "high" volume workouts. I put "high" in quotes because I don't feel that my workouts are exceptionally high in volume. Don't forget, I'm on a 5-day split so my workouts last no more than 40-45 minutes. I get in there and hit my muscles hard. Aside from the results, I like lifting. I enjoy being in the gym, and I like how I feel after I've totally devastated my target muscle groups. That's a big part of it. Doing something you hate probably won't get good results because your heart will not be in it and you'll probably quit.

Do you think this is because you obviously have a lot of muscle mass and can cope with the extra volume, or that the information about training is wrong, or that it is just a case where everyone is different?I think it's a case of everyone is different. Last year I had excellent results using the same principles I'm using this year, and I started off at just 188 pounds and with 16" arms.

I'm interested as lately I feel that more volume is better for me and wondered what your thoughts on this were?.If you like more volume and feel more volume gets you the best results, then I think that's what you should do.

Cheers John! :)

What a workout tonight!

I'm so tired I have not even showered yet.

Lisa is working late, but later tonight I'm having BBQ! :drool:

My face/body is puffing up from all the carbs I've been eating while bulking. I'm very carb-sensitive. :(

Here's a picture from about 30 minutes ago...

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God Damn, John. You're friggen huge.

That shit is inspirational, man. Keep on rocking!

Can we deduce that you take in more carbs than protein John?

I wouldn't worry about the face puffing. You're probably the only one who notices.

Looking great. I find the front page inspiring as always. At least when you're not talking about forum upgrades :)

That shit is inspirational, man. Keep on rocking!Thank you. I'm not going anywhere. :)

Can we deduce that you take in more carbs than protein John?I'm sorry, due to the confidentiality agreement I can't discuss any details about my diet while on SUP2 or SGX.

Looking great. I find the front page inspiring as always. At least when you're not talking about forum upgrades :):lol:

I'm sorry, due to the confidentiality agreement I can't discuss any details about my diet while on SUP2 or SGX.

Opps how could I have overlooked that segment :o ....But while we are on the topic, how did you know SUP2 and SGX was for u? I rem. when I started off on my transformation a few months back I decided to inquire about an online dietician/nutritionalist/personal trainer type of thing, and within three days I recieved over 200 results. I'm sure with the popularity of this JSF site you receive a lot of different offers/sponsors so Im pretty positive you know what I'm talking about :nod:

I was going through this thread and stopped short on this pic. Damn!! You looked jacked-up in this pic. That is what I’m shooting for with my bulk (or several bulks, if that’s what it takes). When I took a look at your stats your arms were 16” on Nov 1st of 2005, but your arms appear much bigger.

The way your going your arms could be up around 18” by this Thanksgiving. Are you going to take another pic like this one for comparison?

John, I take it that you have no spotting/training partner while working out, so Im kinda curious how do you tackle something like the Bench press where unlike other excericses, if its too heavy, then theres great difficulty in putting it back on the rack? Ever had that happen to you where you just didnt have the strenght to go on?

But while we are on the topic, how did you know SUP2 and SGX was for u? I didn't. I decided to try SC's programs based on the many positive reviews I'd read. I had very good success on both plans, so I continued to use them.


When I took a look at your stats your arms were 16” on Nov 1st of 2005, but your arms appear much bigger.I have more detailed stats here in my locally maintained logs, and when that picture was taken on Thanksgiving day 2005 my arms we a little over 16.5 inches (cold).

The way your going your arms could be up around 18” by this Thanksgiving. Are you going to take another pic like this one for comparison?I tend to add 1/4 inch every two weeks when bulking, but those gains can't continue at that pace forever. However If do continue to add size to my arms at that rate, they should be around 18.25 - 18.5 inches (cold) by this Thanksgiving.

That particular picture was just a random candid shot that Lisa took. I had no plans to stage another shot for comparison purposes. Maybe I will since that's the only shirt I own that has sleeves. Just kidding. :)


John, I take it that you have no spotting/training partner while working out, so Im kinda curious how do you tackle something like the Bench press where unlike other excericses, if its too heavy, then theres great difficulty in putting it back on the rack? The Titan has adjustable safety spotters, so I can safely bail out of barbell squats and bench presses when needed.

Hey John, I have a couple of questions for you on key lifts that you do:

1) when doing deadlifts, what kind of grip do you usually use? And do you touch the bar to the floor, stop, and then lift again. Or is it a continuous movement?

2) When doign squats, do your hips swing back first before bending your knees? Do your knees ever go passed your toes when going down? And Do you go below parallel, I've had better results with going down all the way (ATG!) but some people say it's really bad on the knees.

thanks alot man, keep up the great work buddy. With that extra month of bulking, I'm actually rele excited to see you after your next cut :tu: :tucool:

1) when doing deadlifts, what kind of grip do you usually use? And do you touch the bar to the floor, stop, and then lift again. Or is it a continuous movement?I use a double-overhand grip.

I lightly touch the bar to the floor, but I do not put it down, pause or take tension of my muscles.


2) When doign squats, do your hips swing back first before bending your knees?I don't think so.

Do your knees ever go passed your toes when going down?A little bit.

And Do you go below parallel, I've had better results with going down all the way (ATG!)I usually go parallel, but sometimes go deeper for a change.

thanks alot man, keep up the great work buddy. With that extra month of bulking, I'm actually rele excited to see you after your next cut :tu: :tucool:That makes two of us. Thank you. :)

After seeing how much mass you have added on your last couple of bulks, I can't imagine how big you will be come January. Good luck and keep lifting heavy!!:bb:

john, do you have any "recent" measurements of your body??
looks awesome, as usual^^

john, do you have any "recent" measurements of your body??
looks awesome, as usual^^
Check out: http://www.johnstonefitness.com/php/stats.php

Check out: http://www.johnstonefitness.com/php/stats.php
thank you^^

Here are a few pictures from tonight.

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Good job on the PRs John. Looking great too! :tucool:

Good job on the PRs John. Looking great too! :tucool:Thanks, Travis. It's a good feeling to be breaking personal strength records this early in my bulk. :)

Egg Beaters rule. :p

Egg Beaters rule. :p

:nono: :doh:

The new avatar is great!

It's Animal! :)

It's Animal! :):lol:

Here are a few pictures from tonight.

16555

16556

16558
yo bro, attach some chromosomes on a needle shot and mail it to me, i need those good DNA bad...:D

Looking good there John....You look just like your workouts---aggressive and insane.....how about posting some of your leg workouts?:D

Yes, I agree with EliteTraining. I've gone through the news archive for the last few months and I can't see the details for your leg workout.

Do you do two lots of deadlifts (one for your back on one day) and another for your legs? :confused:

Weird, I could have sworn I posted my leg workouts.

Anyway, here's what I'm doing now:

4 x 12 Seated leg extensions
4 x 12 Lying leg curls
4 x 10-12 Barbell squats (parallel)
4 x 12 Dumbbell lunges

4 x 12 Seated leg lifts
Do you mean leg extensions? Or you just do some ab work before legs? Or is this another exercise and I'm confused?

(Sorry just curious!)

Do you mean leg extensions?:o Yes, now edited. I was in a hurry when I typed that. :)

:o Yes, now edited. I was in a hurry when I typed that. :)
:p

Weird, I could have sworn I posted my leg workouts.

Anyway, here's what I'm doing now:

4 x 12 Seated leg extensions
4 x 12 Lying leg curls
4 x 10-12 Barbell squats (parallel)
4 x 12 Dumbbell lunges
:eek: That looks like a lot of fun. The extensions and curls are working sets, correct? How do the results compare with other leg routines you've done that don't preexhaust?

:eek: That looks like a lot of fun.It sounds like we have very similar definitions of "fun". :)

The most torturous part of my current leg workout is the lunges, because I do them after the heavy squats. It's a real challenge to do the lunges while so tired.

The extensions and curls are working sets, correct?Yes, quite heavy.

How do the results compare with other leg routines you've done that don't preexhaust?In terms of gains, I can't say I've seen a difference. That's probably because my legs put on size so fast that in all likelihood I could simply say the word "squat" for 4 set of 12 and gain mass.

yo bro, attach some chromosomes on a needle shot and mail it to me, i need those good DNA bad...:D

Your screen name>J.S.' genetics as evidenced by his before pics (no offense John)

John, when you worked your legs earlier in your transformation stage, did you incorporate lunges and squats? The reason I ask is because I am curious whether you endured any knee pains/problems. Normally a person carrying a lot of bf attempting squats and lunges tends to put more negative pressure on the knees.

Your screen name>J.S.' genetics as evidenced by his before pics (no offense John)

Good point, I seriously doubt John would take offense to it. In fact, I'll bet that he will agree wholeheartedly. He has accomplished what he has through hard work and determination, not some crazy genetic luck of the draw.

John, when you worked your legs earlier in your transformation stage, did you incorporate lunges and squats?Yes, I've done lunges and squats since my very first leg workout. In fact, as I recall, my very first weight training workout back in 2003 was legs and I remember doing barbell squats with something like 80 pounds, and then trying to lunge with 10 pound dumbbells and literly falling over. I was sore for like 6 weeks. :lol:

Your screen name>J.S.' genetics as evidenced by his before pics (no offense John)None taken, I wholeheartedly agree.

Weird, I could have sworn I posted my leg workouts.

Anyway, here's what I'm doing now:

4 x 12 Seated leg extensions
4 x 12 Lying leg curls
4 x 10-12 Barbell squats (parallel)
4 x 12 Dumbbell lunges

Our leg workouts look very similar. I like the results I've gotten so far from this basic setup. Mine currently includes leg press and hack squat in this order: Barbell Squat, Leg Press, Hack Squat, Leg Curls, Leg Extension, Lunges.

You're right, lunges at the end are death. :tucool:

I've also started using lunges more regularly and find them to be very effective at giving me that rubber leg feeling after a few sets. It doesn't take a lot of weight either to feel the effect and I like the focus it takes to maintain the tension/balance required :tucool:

John...you're looking ready for the mags :nod:

John...you're looking ready for the mags :nod:

Agreed. You should get an agent and see if you could get featured on Natural Bodybuilding, you look more impressive than many of the guys I've seen on it...


...well after you get done bulking, then cut again that is. :tu:

Simply put - JOHN IS A BEAST!!!!!:evil:

You're right, lunges at the end are death. :tucool:Unlike my legs, my glutes have always been slow to respond to training. They are a true genetic weakness of mine. I've found that lunges are the absolute best exercise for improving that area.

Out of curiosity I went back to my first leg workout to see if the recollection I posted above was correct. I was actually too kind: My max squat for my first workout was 57.2 pounds x 6 reps. After the squats I attempted to do bodyweight lunges and could not complete even a single rep. As I lunged forward, my legs wobbled uncontrollably, then they gave out completely. I wound up in a heap on the floor, trying to catch my breath and wondering how I was ever going to get in shape.

We all start somewhere. I'm glad I didn't give up, because there were times that I was tempted to throw in the towel. I wonder where I'd be today if I'd not stuck it out?


John...you're looking ready for the mags :nod:I appreciate that, but I still have a lot of work to do as far as symmetry is concerned. There are some noticeably lagging areas that I'm working hard to correct before I'll be truly happy with my physique. Also, I can't seem to find my 6-pack right now. :D I'm going to really get shredded for this summer. I'm thinking 6 or 7%.


Agreed. You should get an agent and see if you could get featured on Natural Bodybuilding, you look more impressive than many of the guys I've seen on it......well after you get done bulking, then cut again that is. :tu:Thanks Phitness. :) Definitely after I cut. I'm so bloated with carbs that I sort of look like a "before" picture right now. :nod:


Simply put - JOHN IS A BEAST!!!!!:evil:"But looks aren't everything", right? :lol:

I appreciate that, but I still have a lot of work to do as far as symmetry is concerned. There are some noticeably lagging areas that I'm working hard to correct before I'll be truly happy with my physique.
Rear shoulders, rounding out the delts front to back? From your pictures, I noticed that a while back. :whistle:

They're a problem area for me. :bang: Face pulls with volume, bent-over lateral raises concentrating on arcing with the elbows, and extra rowing seem to be slowly working though.

Rear shoulders, rounding out the delts front to back? From your pictures, I noticed that a while back. :whistle:Exactly. Delts in general, rear delts in particular are weak. I've made some good progress over the past year, so it's only a matter of time. :)

http://www.johnstonefitness.com/images/sep_2005_vs_aug_2006_back.jpg

Rear shoulders, rounding out the delts front to back? From your pictures, I noticed that a while back. :whistle:

They're a problem area for me. :bang: Face pulls with volume, bent-over lateral raises concentrating on arcing with the elbows, and extra rowing seem to be slowly working though.

Rear delts are tough for most - definitely for me. My delts are definitely my slowest developing body part.

Exactly. Delts in general, rear delts in particular are weak. I've made some good progress over the past year, so it's only a matter of time. :)

http://www.johnstonefitness.com/images/sep_2005_vs_aug_2006_back.jpg

:nod:

Rear Delts? Throw a triangle handle (the one you use for seated cable rows with palms facing each other) over a pullup bar and with an arched back, head looking up, pull up into the neck. Come down for a full stretch with a 3-4 second descent. Once you can add weight to these, your rear delts will explode. Your lats will also take on cobra width proportions. :tu:

Some thoughts on today's update (on the main site)...

I had another very satisfying workout last night (chest & abs). I broke my personal record for flat dumbbell bench press, performing 12/12/11/10 reps using the heaviest weight I've ever used for reps, all with perfect form. I also added 10 pounds (5 pounds per dumbbell) to my incline and decline press. There was some pain in my shoulders, and a little pain in my right elbow. The elbow pain is something I've felt before, but it seems to be a little more pronounced. I'm increasing my dosage of Chondroitin, MSM and Glucosamine to see if that helps at all.

I'm pretty sure we've talked about this before, but just in case I thought I'd bring it up again. Besides other forum members may benefit from this.

I noticed a while ago I was having some similar issues, especially with elbows, and especially on days following heavy chest (bench press in particular) work. After talking with some of the seasoned powerlifters at my gym I got some good tips, and one of them was to use bands.

I use some like those you'll find here:

http://www.flexcart.com/members/elitefts/default.asp?cid=138 (in particular the mini flex bands).

I use these to warm up before all workouts, but I think it is most beneficial before those heavy bench days. One pretty simple warmup specifically is just to take mini bands and do very light tricep pushdowns with them (you can throw them over a bar or wrap them around the top of your Titan frame). Also, hold on to one end of a band with your foot on the floor (band goes under the foot; you stand on it), and hold the other end with your hand and do a light lateral raise to stretch and warm up the shoulders. There are so many things you can do, I'm sure you can think of more. :)

Anyway by paying more attention to warmups and good stretching I've really noticed that I don't have that kind of pain in my elbows anymore.

Just thought I'd share! :)

Rear Delts? Throw a triangle handle (the one you use for seated cable rows with palms facing each other) over a pullup bar and with an arched back, head looking up, pull up into the neck. Come down for a full stretch with a 3-4 second descent. Once you can add weight to these, your rear delts will explode. Your lats will also take on cobra width proportions. :tu:

My god, that sounds hard.

Out of curiosity I went back to my first leg workout to see if the recollection I posted above was correct. I was actually too kind: My max squat for my first workout was 57.2 pounds x 6 reps. After the squats I attempted to do bodyweight lunges and could not complete even a single rep. As I lunged forward, my legs wobbled uncontrollably, then they gave out completely. I wound up in a heap on the floor, trying to catch my breath and wondering how I was ever going to get in shape.


John, thats the most inspirational comment I heard in a long time. I sometimes , and im sure others too;), forget that you werent born with that physique and that the current workouts you list now are far from the workouts you did back then. The capacity of the human will is a very powerful thing once utilized to its full potential.

Oppppps I cant believe I forgot to ask you about one the most difficult, if not THE difficult excercise out there.....THe Pullup:doh: (and maybe dips). Now John, earlier in your transformation, were there any pullups and dips involved:) ? When and Howd you start doing them?

Rear Delts? Throw a triangle handle (the one you use for seated cable rows with palms facing each other) over a pullup bar and with an arched back, head looking up, pull up into the neck. Come down for a full stretch with a 3-4 second descent. Once you can add weight to these, your rear delts will explode. Your lats will also take on cobra width proportions. :tu:


I remember doing these in a routine a couple years back... shouldn't have let them fall out. I cast my vote for rear delts being a pain also. Nothing time and some hard work can't fix.

[QUOTE=mastover;381689]Rear Delts? Throw a triangle handle (the one you use for seated cable rows with palms facing each other) over a pullup bar and with an arched back, head looking up, pull up into the neck. Come down for a full stretch with a 3-4 second descent. Once you can add weight to these, your rear delts will explode. Your lats will also take on cobra width proportions. QUOTE]

What are the triangle bars you speak of.

What are the triangle bars you speak of.

http://img227.imageshack.us/img227/5601/972iy5.jpg

Now, let's return to John. :tu:

Rear Delts? Throw a triangle handle (the one you use for seated cable rows with palms facing each other) over a pullup bar and with an arched back, head looking up, pull up into the neck. Come down for a full stretch with a 3-4 second descent. Once you can add weight to these, your rear delts will explode. Your lats will also take on cobra width proportions. :tu:

If there are explosions and Cobras involved, you know I'm there!

That sounds like a great exercise. I have the triangle handle, so I'm going to add it to my next rotation when I change exercises. I guess it will fit best in my delts workout even though it hits the lats, too.

What do you call that exercise? Rear-delt pullups?


I noticed a while ago I was having some similar issues, especially with elbows, and especially on days following heavy chest (bench press in particular) work. After talking with some of the seasoned powerlifters at my gym I got some good tips, and one of them was to use bands.

I use some like those you'll find here:

http://www.flexcart.com/members/elitefts/default.asp?cid=138 (in particular the mini flex bands).We did talk about this awhile ago, but I forgot because I suck. :o I remember after we talked I tried to find the bands I used for my shoulder rehab, but couldn't. I'm going to look again today and if I can't find them I'm going to order some of those bands.

That's a great tip, I hope it helps because the elbow pain is not pleasant.

Thanks Chris. :)


John, thats the most inspirational comment I heard in a long time. I sometimes , and im sure others too;), forget that you werent born with that physique and that the current workouts you list now are far from the workouts you did back then. The capacity of the human will is a very powerful thing once utilized to its full potential.
I started going through some of my old logs yesterday and it brought back all kinds of memories. I think I'm going to write about some of this in this morning's update.

EDIT: Here's the article (http://www.johnstonefitness.com/news/oct_2006_news_archive.php#10112006).


Now John, earlier in your transformation, were there any pullups and dips involved:) ? When and Howd you start doing them?I started doing dips and pullups fairly early on--probably a few months into my transformation. I'd have to go back through my logs to be sure. I started with bodyweight dips, and eventually added weight using a dip belt. I didn't have a lat pulldown machine, so I had no choice but to do regular pullups and chinups. After I lost weight I only weighed 160 pounds, so I didn't have much trouble with those, either.


Now, let's return to John. :tu:Oh, hush up. :spank: :D

John, how come there are no news entries in the archive for the first 6 months of your transformation?

John, how come there are no news entries in the archive for the first 6 months of your transformation?For the first few months I only posted my pictures. Once I started doing daily journal entries, I didn't save them because I never expected anyone other than a few friends and family members to read them. Once the site started to take off, someone suggested that I archive my journal entries, so I did.

I started going through some of my old logs yesterday and it brought back all kinds of memories. I think I'm going to write about some of this in this morning's update.

EDIT: Here's the article (http://www.johnstonefitness.com/news/oct_2006_news_archive.php#10112006).

That was a great article. Very inspirational!

Rear Delts? Throw a triangle handle (the one you use for seated cable rows with palms facing each other) over a pullup bar and with an arched back, head looking up, pull up into the neck. Come down for a full stretch with a 3-4 second descent. Once you can add weight to these, your rear delts will explode. Your lats will also take on cobra width proportions. :tu:
Can you illustrate? ;)

So.. your standing under a bar where you put your triangle handle, then you reach for it and pull yourself up while leaning backwards?

Gimme a photo!

Can you illustrate? ;)

So.. your standing under a bar where you put your triangle handle, then you reach for it and pull yourself up while leaning backwards?

Gimme a photo!


Yup...that's about right. I like to bend my knees and cross my ankles behind me. This is also a great movement to do in 1 1/4 rep style. Pull up, come back down 1/4 of the way, then pull all the way up again. This counts as 1 rep.

Illustrations? Photos? Where's chic when you really need him :whistle:

(uh, when he's not playing "moderator") :rolleyes:

:p

O man John, what I wouldnt give to be inside your head the first 6 months of your transformation. The things you must have thought, the feelings you must have had. Armed with determination, a bike and a Toys R Us Bench :lol: , you forever changed your life. Any way you can become obese again and start from scratch? :D Im just kidding it would be wrong of me to tempt you back to a comfortable life of sitting in the couch all day with unlimited pizza and beer. :(

Man, if it worked for John I'm going to go and get a Toys R Us Bench! :D

Im just kidding it would be wrong of me to tempt you back to a comfortable life of sitting in the couch all day with unlimited pizza and beer. :(

i'm sure he's very tempted.

:confused:

i'm sure he's very tempted.

:confused:

I regret I ever said it....Now I'm tempted!! :o ....Who needs all this sores and aches everyday, waking up with the roosters to do cardio, munching down oats and chicken breast day after day..begging your knees and joints not to give out after that intense squats.....I'm just gonna grab a huge slice of pizza, better make that a whole pie, lie down in bed all day and waste my life watching movies.....Now thats a life :D

Re: Today's news...

Can you be more specific about 'adding weight to nearly every exercise?'

Is this just during the bulk periods, the maintenance or what? Save me from having to dig through 3 years of updates to find out that you're adding reps and/or weight every week.

I mean for example, what are you using for shoulder raises these days, a shetland pony?

Re: Today's news...

Can you be more specific about 'adding weight to nearly every exercise?'

Is this just during the bulk periods, the maintenance or what? Save me from having to dig through 3 years of updates to find out that you're adding reps and/or weight every week.

Regardless or whether I'm cutting or bulking, my goal is to always improve from one workout to the next by adding weight (I do that once I can do 4 sets of at least 10 with good form), and/or by increasing the number of reps I do. That said, I'm far more successful at this when I'm bulking due to the increased calories/carbs. When I'm cutting and in a caloric deficit I'm quite happy if I can maintain my strength, and ecstatic if I somehow manage to increase it. During maintenance strength gains usually come, but far more slowly than they do when I'm on an all-out bulk.

Man, I love lifting weights so much. The way I feel after a good workout is one of the best feelings in the world. Don't bother with Arnold's famous quote: I think we've all heard it a million times (not that he was wrong!) :D

One picture from tonight showing my Delts & Traps progress:

16733

For the second week in a row, I broke my all-time personal record for DB shoulder presses (+10 pounds/5 per DB), lateral raises (+5 pounds/2.5 per DB) and bent-over DB raises (+10 pounds/per DB). I also did my shrugs with the same weight I used for my deads on Tuesday, so I broke my barbell shrug personal record by 10 pounds and I did more reps than I did last week! Next week I'll also be adding more weight to my calf work.

Excellent workout tonight.

You can still see your veins poppin out of your delts...while you're bulking. Seems like SC tweaked the diet just right. Great progress!

Btw, who is hittin the punching bag? lol

You look like a damn linebacker staring down a quarterback. Definitely INTENSE!:tucool:

You can still see your veins poppin out of your delts...while you're bulking. Seems like SC tweaked the diet just right. Great progress!Yep, the adjustments that SC made to my bulking diet seem to be right on the money. :tucool:

I've added added a little fat and I'm bloated from the carbs, but that's just how my body does when I bulk. The bloat shows mostly in my face and my mid-section. The other areas of my body are staying fairly cut, and delts work always seems to bring out my vascularity.

Btw, who is hittin the punching bag? lolOh, no one is. I sometimes prop it up on the dumbbell rack like that so the barbell has plenty of clearance when I do deads or shrugs outside the rack.

You look like a damn linebacker staring down a quarterback. Definitely INTENSE!:tucool:
Lisa said I look a little goofy. I think I'm going to have to side with my wife on this one. :doh:

Lisa said I look a little goofy. I think I'm going to have to side with my wife on this one. :doh:

It's because you're making a Snow Miser (http://www.biggerboat.net/snowmiser/sm1.gif)face, which doesn't quite fit with the linebacker build.
That's the way pictures go sometimes...:doh: And that makes it more fun, really.

It's because you're making a Snow Miser (http://www.biggerboat.net/snowmiser/sm1.gif)face, which doesn't quite fit with the linebacker build..:lol: :lol: :lol: :lol:

:o

:lol: :lol: :lol: :lol:

:o

:lol: Better to make a Snow Miser face than other varieties of faces. (Best Rankin/Bass character ever!) I'm glad you don't erase your face in your flexing shots. :tu:

I think I'm going to have to side with my wife on this one.

Always best to side with wife rather than forum pals:nod:

Is she happens to be right, that is a bonus! :D

Man, I love lifting weights so much. The way I feel after a good workout is one of the best feelings in the world. Don't bother with Arnold's famous quote: I think we've all heard it a million times (not that he was wrong!) :D

One picture from tonight showing my Delts & Traps progress:

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Your eyes are way too blue in that pic, yet more evidence that all your pics are photoshopped:p :lol: :lol: :lol:

Your eyes are way too blue in that pic, yet more evidence that all your pics are photoshopped:p :lol: :lol: :lol:
I have new blue contact lenses. I guess the light hit them just so, because they don't look quite that blue IRL.

:confused: Is the new avatar taken after weights or cardio? I'm wondering how you would get so sweaty after weights? I barely get warm. But after cardio I'm drenched.

:confused: Is the new avatar taken after weights or cardio? I'm wondering how you would get so sweaty after weights? I barely get warm. But after cardio I'm drenched.Weights. My weight training workouts are fairly high volume, very intense and fast-paced. I sweat my ass off.

Man, I love lifting weights so much. The way I feel after a good workout is one of the best feelings in the world. Don't bother with Arnold's famous quote: I think we've all heard it a million times (not that he was wrong!) :D

One picture from tonight showing my Delts & Traps progress:

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For the second week in a row, I broke my all-time personal record for DB shoulder presses (+10 pounds/5 per DB), lateral raises (+5 pounds/2.5 per DB) and bent-over DB raises (+10 pounds/per DB). I also did my shrugs with the same weight I used for my deads on Tuesday, so I broke my barbell shrug personal record by 10 pounds and I did more reps than I did last week! Next week I'll also be adding more weight to my calf work.

Excellent workout tonight.

Nice. Very blue eyes.

Lisa said I look a little goofy. I think I'm going to have to side with my wife on this one. :doh:

:nod:

It's because you're making a Snow Miser (http://www.biggerboat.net/snowmiser/sm1.gif)face, which doesn't quite fit with the linebacker build.
That's the way pictures go sometimes...:doh: And that makes it more fun, really.

:lol: Teh bestest!

Your eyes are way too blue in that pic, yet more evidence that all your pics are photoshopped:p :lol: :lol: :lol:

:nod:

:confused: Is the new avatar taken after weights or cardio? I'm wondering how you would get so sweaty after weights? I barely get warm. But after cardio I'm drenched.

I sweat like a pig after the first couple of excercises while lifting.

Nice. Very blue eyes.How many times do I have to tell you? Stop hitting on me! :bang:

I sweat like a pig after the first couple of excercises while lifting.

Me too. :bb:

Looking good blue eyes :tu:

Good PWO picture, John. :tu:

Looking good blue eyes :tu:
The spice extends life, the spice expands consciousness. :lol:

:bang:

That looks worse! :eek:

That looks worse! :eek:
:nod: :eek:

That looks worse! :eek:

:nod: :eek:

:evil:

You guys have no idea...

Good PWO picture, John. :tu:


The spice extends life, the spice expands consciousness. :lol:

he who controls the spice, controls the universe.

the abomination was the freakiest in that movie.


John, you can't hide your fremen nature with such a simple disguise! Become who you are destined to be, drink the water of life!

This arm workout I've been doing the the last four weeks is the most difficult arm workout I've ever done. I don't know what it is, but after the first four supersets I have to use every ounce of resolve I can muster in order to continue. I think supersetting the DB curls with the decline DB skull crushers fatigues my forearms early on--they feel like they are going to pop after just 10 minutes of working sets!

Three pictures from tonight:

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I'm beat, but it's cheat meal night! Tonight I'm having pizza and buffalo wings. :drool:

Lock and Load John, Lock and Load:D

This arm workout I've been doing the the last four weeks is the most difficult arm workout I've ever done. I don't know what it is, but after the first four supersets I have to use every ounce of resolve I can muster in order to continue. I think supersetting the DB curls with the decline DB skull crushers fatigues my forearms early on--they feel like they are going to pop after just 10 minutes of working sets!

Three pictures from tonight:

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I'm beat, but it's cheat meal night! Tonight I'm having pizza and buffalo wings. :drool:

:eek: I know what it is, I know, pick me, I know:jumping:

Four supersets would be a great name for a rock band.

"He's killed at least 9 Duncan Idahos that we know of."

Holy bowl of frosted flakes!! John your arms are torn up, that third picture is ominous! Huuuuge.

I appreciate the comments, but those pictures definitely show how much work I need to do on my rear delts. My delts have always been a weak area for me, and I've made some good improvement in that area over the past year, but my rear delts are seriously lagging. Chicanerous and I were talking about that the other day in one of the very few productive conversations to ever come out of the VIP Wasteland. I'm going to start placing a lot more focus on my rear delts training. I've still got 2.5 months left in my bulk, so I should be able to make some good progress in that amount of time.

I usually start off my delts workout utilizing pressing moves that primarily work the front delts, then I work my side delts and, finally, I hit the rear delts. I'm going to reverse that order starting with my next workout, and add an extra rear delts exercise, like the one Mastover suggested a couple days ago in this thread.

Big arms are are well and good, but they look far more impressive with a couple of nicely rounded cannonballs topping them off!

I appreciate the comments, but those pictures definitely show how much work I need to do on my rear delts. My delts have always been a weak area for me, and I've made some good improvement in that area over the past year, but my rear delts are seriously lagging. Chicanerous and I were talking about that the other day in one of the very few productive conversations to ever come out of the VIP Wasteland.



Never Ever Ever bring the Wasteland up to the regular section John. Wars have begun over less. Also, the same applies for the Wasteland....never ever ever bring up something of any substance in that thread.

Arms are looking really nice!

Never Ever Ever bring the Wasteland up to the regular section John. Wars have begun over less. Also, the same applies for the Wasteland....never ever ever bring up something of any substance in that thread.The two faux pas canceled one another out, so I think a worldwide disaster will be avertied. :nod:

I'm beat, but it's cheat meal night! Tonight I'm having pizza and buffalo wings. :drool:

O.K. I've gotta ask. I've heard you talk about buffalo wings before and I'm intrigued. What the hell are they? I mean flying buffalos?! Imagine one of them crapping on your windscreen.

O.K. I've gotta ask. I've heard you talk about buffalo wings before and I'm intrigued. What the hell are they? I mean flying buffalos?! Imagine one of them crapping on your windscreen.
Buffalo chicken wings, or Buffalo wings (http://en.wikipedia.org/wiki/Buffalo_wings) as they are more commonly known, were first prepared at the Anchor Bar on Main Street, near the corner of North Street, in Buffalo, New York on October 3, 1964. Teressa Bellissimo, co-owner of the Anchor Bar with her husband Frank, had the idea of deep frying chicken wings, soaking them in hot sauce, and serving them to their bar patrons with celery sticks and blue cheese salad dressing.

Well, tonight's workout (chest & abs) was awesome, except for the part where my strength failed at the end of a set and my attempt to throw the dumbbells aside was only partially successful: one of the dumbbells cleared my body, but the other dumbbell crashed straight down onto my chest. A 90 pound dumbbell falling nearly two feet onto my chest is a new experience for me, and one I'm not anxious to repeat. The sound the dumbbell made when it struck my pec was a muffled thud and, thankfully, not a sharp crack. I was worried for a second, but I finished my workout with no pain aside from a bit of soreness in the soft tissue. I'm glad that didn't come down on my head, or I wouldn't be typing this.

Anyway, like I said, it was a fantastic workout!

Here are a couple of new pictures. As you can see, my abs are blurring up a bit but they will be back in a few months. :)

My chest is almost 45.5 inches in these shots. Good progress!

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Ouch, luckily you got muscles protecting you from any serious injurries....Did that dumbell fall in the area right under the nipple from the first pic? It looks like some kinda dent :eek: .....AS for todays entry, I am curious whether you add Nitrean in your oatmeal on top of the big glass you have?

Did that dumbell fall in the area right under the nipple from the first pic?No.

It looks like some kinda dent :eek:I'm not dented.

.....AS for todays entry, I am curious whether you add Nitrean in your oatmeal on top of the big glass you have?No, the recipe I linked to is the way I eat it.

OUCH! I'm glad you're okay!

Those 2 new pics look great!

Buffalo chicken wings, or Buffalo wings (http://en.wikipedia.org/wiki/Buffalo_wings) as they are more commonly known, were first prepared at the Anchor Bar on Main Street, near the corner of North Street, in Buffalo, New York on October 3, 1964. Teressa Bellissimo, co-owner of the Anchor Bar with her husband Frank, had the idea of deep frying chicken wings, soaking them in hot sauce, and serving them to their bar patrons with celery sticks and blue cheese salad dressing.

Damn... my mouth is watering, although they sound absolutely dangerous. Don't seem to have done you any harm though John judging by the last couple of pics! Someone really must introduce them to New Zealand... although they will have their work cut out assuring everyone no flying buffalos were harmed in their creation.

I think the reason why you didn't hear a sharp crack when the bell came crashing down John, is due to the fact that you've got too much damn muscle! :eek:

:tucool:

John!

Why don't you ever :) in your pictures?

OUCH! I'm glad you're okay!

Those 2 new pics look great!Thanks, Chris. :)


Damn... my mouth is watering, although they sound absolutely dangerous. Don't seem to have done you any harm though John judging by the last couple of pics!
They are good, but I only eat them on cheat night, and even then in moderation. :tucool:


I think the reason why you didn't hear a sharp crack when the bell came crashing down John, is due to the fact that you've got too much damn muscle! :eek:

:tucool:It must have been the pump. I guess NO products really do have benefits aside from aesthetics. :lol:


John!

Why don't you ever :) in your pictures?:confused: Sometimes I do, sometimes I don't.

I'd like to see how much you feel like smiling at the end of one of my workouts. :)

Anyway, they are just progress photos. I don't see why it matters if I'm smiling or not.

Were you using power hooks when the dumbbell fell? Glad it didn't land hook first. :eek:

Were you using dragon hooks when the dumbbell fell? Glad it didn't land hook first. :eek:
I was using my Power Hooks (http://www.johnstonefitness.com/store/shop.php?c=sports&n=3375301&i=B0008NPT2I&x=Power_Hooks_Dumbbell_Power_Hooks_Free_Weights_Ba rs).

I was pushing up, and just about to hook onto the bar when my strength completely gave out on me (set #3, rep #11). :(

I was using my Power Hooks (http://www.johnstonefitness.com/store/shop.php?c=sports&n=3375301&i=B0008NPT2I&x=Power_Hooks_Dumbbell_Power_Hooks_Free_Weights_Ba rs).

I was pushing up, and just about to hook onto the bar when my strength completely gave out on me (set #3, rep #11). :(
:doh: I meant power hooks. No idea what kind of freudian slip that was.

I was pushing up, and just about to hook onto the bar when my strength completely gave out on me (set #3, rep #11).

So I guess you have removed all doubt as to the definition of "training to failure." :lol:

So I guess you have removed all doubt as to the definition of "training to failure." :lol:
There's certainly no question left in my mind!

So I guess you have removed all doubt as to the definition of "training to failure." :lol:
i think if john was stronger that wouldnt have happened.

i think if john was stronger that wouldnt have happened. :lol:

I can always count on you to strip away the BS and lay it all out for me, wh0. :tucool:

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I very rarely discuss how much I lift, but tonight I'm going to because I broke my personal deadlift record, and I did something that I've always secretly wanted to do ever since I started doing deadlifts. :)

I know I'm not going to win any strongman contests, but considering that I train for hypertrophy and not strength I'm very proud of myself for reaching this particular goal.

The goal was to be able to deadlift 4 sets of 8 at twice my body weight. Tonight I did that, performing 4 sets of 8 deadlifts using 430 pounds. I also did them at the very end of a brutal workout, which makes me even more happy about the accomplishment. I definitely felt like I could handle more weight. Next week I'll add 10 more pounds. If I can do 4 sets of 8 using 500 pounds by the end of my bulk, that would be a very proud accomplishment for me.

I also added 5 pounds to my close-grip lat pulldowns, 5 pounds to my reverse-grip bent-over rows, and 10 pounds to my T-Bar rows (and more reps than last week: 12/11/10/11!)

This was my best back workout ever. I took a picture to mark the occasion, and I figured I'd continue the series with another B&W shot--might as well do one of each muscle group. :)


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Awesome! :tucool: :flex:

Pretty impressive DL numbers.... Im jealous.

:tu: Deads seem to be the exercise that make me feel the most improvement. If I do them (and other versions and similar related stuff like GMs), my deads generally don't stall like some of my other lifts do on occasion.

Not sure if it is the raw numbers that sound big, the real world nature of the ability to pick something big and heavy up off of the floor, or just the all over feel of work and power that comes from doing heavy deads.

I'm just getting to where I can do 2x my body weight for a max, so your number is so much sweeter to be able to do reps with that kind of weight.

Great Accomplishment John...Deadlifts are as brutal as it gets....430 lbs??? wow...what is that? like 5 45 plates each?

Good deal John! Time to order some more plates.

Sorry if this has been answered before, but John, do you use straps when you DL? I've never really gotten the hang of using straps so I don't use them, but I often feel like my grip is my weakest link.

I know you bought CoC grippers awhile back. Do you find that they've helped?

John, those numbers are very impressive, you really should be proud of them! 430x8, and 4 sets. That's great!

I'm totally serious when I say that if you ever trained for it I think you could do very well in powerlifting.

Congratulations on the big milestone! :claphigh:

I know you bought CoC grippers awhile back. Do you find that they've helped?
The CoC grippers might help some (and it might be good to rotate through various types of grip work every few weeks), but I believe a better option to help your deadlift grip would be something like static holds.

You're not looking for crushing strength; you're looking to be able to hold onto the bar longer (well I assume this is why you're asking).

The Grip Kit from EliteFTS.com is great for this, but you can also just use a barbell, or plates on their own, or dumbbells.

Then again maybe you could hold the CoC gripper closed for 30-45 seconds. :)

Good deal John! Time to order some more plates.
Good point!

John if you find a good deal on any 100s around Central Florida (because the shipping is rediculous on them!) let me know! :D

Thank you all very much! It sure felt good when I put the bar down after the last set. :)


do you use straps when you DL?Yes, I do.

I know you bought CoC grippers awhile back. Do you find that they've helped?CoC is more of a crushing grip strength trainer. I enjoy working with the CoC grippers, and It's helped my grip strength some, but as GTX mentioned there are more effective methods of improving your deadlift grip. I should probably utilize those methods. :lol:


Good deal John! Time to order some more plates.Not quite yet--I've got 510 pounds in plates, and two 45-pound barbells. I should be OK for a while. :)


John if you find a good deal on any 100s around Central Florida (because the shipping is rediculous on them!) let me know! :DI've never seen any at Play It Again. I even had to order my 80-100 pound dumbbells online (and the shipping was not cheap!) F'ing Orlando. :rolleyes:

Not only are you built like a house...you can practically lift one. Great accomplishment and I like how you already set the new bar for yourself. Way to go.

Nice work, if you went for your 1RM you'd have your 5 hun and change. Your squat must be in the ball park then judging by your wheels.

Congrats on the PR.

John, i've been following your progress since i think day 32? 42? somewhere around there. There haven't been many days where i've missed one of your updates.
Your an absolute inspiration!
Anyway, ive been training with deadlifts quite seriously for the last 10 months and i am continually looking for advice / friends / people who know what they are doing with weights to check my form, show me the correct form etc.

I was wondering if its possible if you have time next back workout, with a lower weight, or if u wish to show with 430 pounds if you could show us the correct technique / form that YOU use personally for deadlifts.
The reason i ask is that a lot of people have different interpretations of how deadlifts are to be performed, and your training seems to be working so it'd be great to hear your opinion on how its done.

Once again congradulations on the achievements. Everytime i look at your page (every day), read an update, or view a picture i am inspired and motivated to go that much harder. I am 19 now and i hope that at your age i am able to lift 1/10th of what you do, let alone be as healthy as you are. absolutely incredible.

Keep up the good work, i have no doubt you'll be on 500 pounds by the end of this year. Its almost like i know you that well after reading about 600 daily updates, and i know this is just a little step compared to wat you've done in the past.

sorry i should say 1300 days? shit thats a long time since i been following.

Congrats on the massive numbers, that's sweet. Even though this is a bodybuilding forum everyone loves getting stronger, not just looking stronger =).

John, i've been following your progress since i think day 32? 42? somewhere around there. There haven't been many days where i've missed one of your updates.
Your an absolute inspiration!
Anyway, ive been training with deadlifts quite seriously for the last 10 months and i am continually looking for advice / friends / people who know what they are doing with weights to check my form, show me the correct form etc.

I was wondering if its possible if you have time next back workout, with a lower weight, or if u wish to show with 430 pounds if you could show us the correct technique / form that YOU use personally for deadlifts.
The reason i ask is that a lot of people have different interpretations of how deadlifts are to be performed, and your training seems to be working so it'd be great to hear your opinion on how its done.

Once again congradulations on the achievements. Everytime i look at your page (every day), read an update, or view a picture i am inspired and motivated to go that much harder. I am 19 now and i hope that at your age i am able to lift 1/10th of what you do, let alone be as healthy as you are. absolutely incredible.

Keep up the good work, i have no doubt you'll be on 500 pounds by the end of this year. Its almost like i know you that well after reading about 600 daily updates, and i know this is just a little step compared to wat you've done in the past.
Why don't you take a video and post it here. We'll critique it for you. :)

Congrats on the massive numbers, that's sweet. Even though this is a bodybuilding forum everyone loves getting stronger, not just looking stronger =).

:confused:

Let me clarify: a lot of the things I read here are focused more on bodybuilding than strength. I didn't meen to come off as judgemental or anything =).

Thanks very much for all the kudos! :)

My back is starting to get really sore right now, but in a good way.

HyPe, there are plenty of videos that can show you proper deadlift form if that is what you are interested in. Believe me, there's nothing special about my form. I think my form is pretty good (after all, I'm still uninjured!), but if anything I'd like to post a video of myself deadlifting so that others can critique my form and offer suggestions. I very well may do that when I'm not so sore. You should do the same, as GTX suggested. I think that's a far better way to get advice on the specific areas you need help with--problems you may not even be aware of.

I'd like to see a deadlift video as well. I don't know which form is correct cause I've seen some with knees bent and knees locked. and personally when I try to do DL, i'm not sure if it's my back or legs thats working harder!:bang:

Chicanerous was kind enough to take some time and create a thread for those of you who want more information on the various deadlifts & videos demonstrating them. Check it out here:

http://forums.johnstonefitness.com/showthread.php?t=31716

Thanks Chico!

Very impressive John. Hats off to ya.

thanks
i would take a video, but i dont really have the tools to take with me to my gym to get myself videoed and then put it back on here
ill see what i can do

:confused: Sometimes I do, sometimes I don't.

I'd like to see how much you feel like smiling at the end of one of my workouts. :)

Anyway, they are just progress photos. I don't see why it matters if I'm smiling or not.


I'd smile a whole bunch if I'd finish one of your workouts. :)
And no, it doesn't really matter. I was just wondering.

And no, it doesn't really matter. I was just wondering.

These were all taken within the past month and a half (one might look like a smirk, but I was about to laugh). :D

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Great photos John.

Looking absolutely brilliant.

These were all taken within the past month and a half (one might look like a smirk, but I was about to laugh). :D


ROFLMAO!
JOHN!
I was actually thinking "Wait a minute....he's not gonna look up all the pix where he has smiled...neh..he wouldn't do that...would he?... he would! wouldn't he?!..." and I felt the walls closing in. :lol:

Thanks for the effort, you sure have made my day :D
And sorry for my "accusation" :spank:
Pax tecum!

Happy B-Day, John. Looking very swole these days.:nod:

Happy B-Day, John. Looking very swole these days.:nod:

Its Johns Birthday?? HAPPY BIRTHDAY JOHN!!!

Yeah! Happy Birthday John! :tucool::tucool::tucool: I hope you have a wonderful day.

Happy Birthday John!

the below comparison is amazing. you've accomplished more in the last few years than most do in their entire life. have a great day, man!

Thank you guys for the kind words and Birthday well-wishes. I appreciate all of you more than I can properly convey. :)

Happy Birthday John!!! Your 1 year older, stronger, and healthier..hope you enjoy your day

Happy Birthday John!

the below comparison is amazing. you've accomplished more in the last few years than most do in their entire life. have a great day, man!



I keep getting astonished at the achievement.
Seriously... dramatic difference.
AMAZING JOB.

:bow: :bow: :bow:

Happy birthday John!!!

Happy Birthday!! :D

:o Thanks very much!

Don't deadlift the cake now.. :lol:

For the past three weeks my arms have been stuck at 17.5 inches (cold), which is the largest my arms got last year while bulking, and the largest they have ever been. Obviously I need to shake things up a bit to get them to grow past this point.

I think the amount of volume I was doing (4 supersets) is probably too much. I decided to back off on the volume a bit, up the intensity and give 110% to three supersets. That's what I did tonight, and I really blasted the hell out of my arms. There is no way I could have done another superset after I finished tonight's workout, so obviously I was subconsciously holding something back knowing I had to do four supersets. It will be interesting to see if my arms start growing again now.

I also changed my exercises around. This is a new mix for me, and I like it. Here's what I did:

Superset #1: 4 x 12 barbell curls / 4 x 12 lying french curls (ez-bar)
Superset #2: 4 x 12 hammer curls / 4 x 12 tricep pressdowns
Superset #3: 4 x 12 cable curls / 4 x 12 kneeling overhead cable tricep extensions

I had some great pictures tonight, but somehow I accidentally flipped the focus on my camera from "auto" to "manual" and none of them came out except these, which are (of course) the worst ones. :lol:

These continue the B&W photo series I've been doing that emphasize each muscle group.

Here is a biceps shot and a triceps shot (the tricep picture is kinda blurry, but not nearly as blurry as the others I took tonight):

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Arms are looking thick!:tucool:

John, what are some of the things you keep in mind when switching excercises around every 3-4 weeks? Totally new excercises? The change in order?

I just looked at your day to day pictures for the first time....is it me or did you actually keep an 8 pack?

John,

First up, happy birthday my friend.

Secondly, is it just my memory, or do you always do your arm supersets bicep first?

Perhaps a change round of this would be a good idea. Start off the sets with triceps?

hey john, have you ever tried doing dips with added weight. I hear these things are great mass builders for the triceps. I did them for a while but then I had to stop due to an injury. They were mighty affective though

Arms are looking thick!:tucool:Thanks! :)


John, what are some of the things you keep in mind when switching excercises around every 3-4 weeks? Totally new excercises? The change in order?A little bit of both.


First up, happy birthday my friend.Thanks, Reno!

Secondly, is it just my memory, or do you always do your arm supersets bicep first?

Perhaps a change round of this would be a good idea. Start off the sets with triceps?You are correct, I have always done biceps work first. That's a good suggestion, and another little tweak to further mix things up. It can't hurt to try! I'm going to swap the order starting with next Friday's workout.


hey john, have you ever tried doing dips with added weight. Absolutely - great exercise.

Hey John. Congratulations on the awesome bulking progress. Amazing as always. That February '04 vs. September '06 comparison shot just blew me away! It doesn't get much more motivating than that. Anyway, in this morning's news update you mentioned that today you're doing cardio. I was wondering about that actually. What are you doing for cardio on this bulk (and how often, at what intensity and for how long)? I was just curious, considering how successfully you're adding mass. Thanks and stay strong!

Hey John. Congratulations on the awesome bulking progress. Amazing as always. That February '04 vs. September '06 comparison shot just blew me away! It doesn't get much more motivating than that. Anyway, in this morning's news update you mentioned that today you're doing cardio. I was wondering about that actually. What are you doing for cardio on this bulk (and how often, at what intensity and for how long)? I was just curious, considering how successfully you're adding mass. Thanks and stay strong!

Thanks! :)

My training schedules, past and present, along with other workout information can always be found here: http://www.johnstonefitness.com/php/training.php

While bulking I do cardio only twice per week on non-weight training days. I do 45 minutes of fasted LISS.

Bulking jeans, John? Do you mean baggy jeans or wider waist?

My detailed review of the Titan T1 strength training equipment (http://www.johnstonefitness.com/php/titan_review.php)is up. :)

Hey John nice review, very detailed... :cool:

Your progress has been amazing the last few years your total dedication to eating and training is just incredible... I don’t know if you’re on any specific bulk at the moment but it would be cool to see how you’re eating now. I used to love reading the food logs but they stopped a while ago with SGX… Can I ask will you be updating this area of the site in the near future? Anyway keep up the awesome work, and congrats on the Deadlift goal… That is a very impressive amount of weight to be lifting for that many sets/reps…

Hey John nice review, very detailed... :cool:

Your progress has been amazing the last few years your total dedication to eating and training is just incredible... I don’t know if you’re on any specific bulk at the moment but it would be cool to see how you’re eating now. I used to love reading the food logs but they stopped a while ago with SGX… Can I ask will you be updating this area of the site in the near future? Anyway keep up the awesome work, and congrats on the Deadlift goal… That is a very impressive amount of weight to be lifting for that many sets/reps…

John is now on SUP2, which is the bulking program that matches the cutting program SGX.

Like SGX, he cannot be specific and detail what he eats when and in what quantities. Its part of the agreement when you sign up for the program. Hence the logs stopped. :)

John is now on SUP2, which is the bulking program that matches the cutting program SGX.

Like SGX, he cannot be specific and detail what he eats when and in what quantities. Its part of the agreement when you sign up for the program. Hence the logs stopped. :)
Ah he's on SUP2 again, no worries I didn't realise… It looks like this Swolecat knows his stuff. :tucool: Thanks...

The back shot comparison was pretty remarkable in the Titan review. I started reading here in the Spring of '05, and so I saw either photos where you were fat, skinny, or buff. I kind of had that "oh well sure, it CAN be done" attitude, but never see the changes first hand. Then I saw that and the amount of change in the short time I've been here, and then I realize how little my physique has changed comparitively, pretty amazing.

You're definitely an inspiration, John!

My detailed review of the Titan T1 strength training equipment (http://www.johnstonefitness.com/php/titan_review.php)is up. :)

Exceptionally thorough review. It is now my mission not only to buy a Titan but more importantly to buy a house big enough and have few enough children to be able to dedicate a room to this fine piece of equipment. :drool:

The back shot comparison was pretty remarkable in the Titan review. I started reading here in the Spring of '05, and so I saw either photos where you were fat, skinny, or buff. I kind of had that "oh well sure, it CAN be done" attitude, but never see the changes first hand. Then I saw that and the amount of change in the short time I've been here, and then I realize how little my physique has changed comparitively, pretty amazing.

You're definitely an inspiration, John!
Thanks for the kind words, jefe! :)


Exceptionally thorough review. It is now my mission not only to buy a Titan but more importantly to buy a house big enough and have few enough children to be able to dedicate a room to this fine piece of equipment. :drool:
I'm glad you liked the review! It was difficult to fit everything I wanted to say in there. I had to do some trimming to keep it focused, but overall I'm happy with how it came out. :)

HI John,

I'm glad you pulled out of the last set and didn't injure yourself more.
Our egos are such a problem I know mine impredes me in my workouts. :(

But, hopefully you will be back to normal soon. :nod:

Good review on the TITAN. I have never been more ready to drop the dough for fitness equipment, however we live in a second story townhome that is 25 years old, I dont have the faith to believe that the thing would not drop through the floor onto all my neigbors cars in the garages underneath! One more reason to start thinking about a house! Hope your back heals up quick!

I was wondering if you have ever posted your grocery list for each month anywhere? We are re-working our grocery shopping to try to include more bulk stuff like from Costco now that we have extra freezer space, and we are trying to get an idea of what items we should purchase and how much. Thanks!

But, hopefully you will be back to normal soon. :nod:My back feels pretty good today! I think I'll go for four sets of 480 next week! :tucool:


Good review on the TITAN.Thanks!

wondering if you have ever posted your grocery list for each month anywhere? We are re-working our grocery shopping to try to include more bulk stuff like from Costco now that we have extra freezer space, and we are trying to get an idea of what items we should purchase and how much. Thanks!
I go to Costco every 4-6 weeks and buy in bulk. I usually get stuff like this when I'm bulking:

- 6 packs of their boneless/skinless chicken breasts (12 breasts per package).
- 12 steaks. Whatever looks good at the time.
- 2 packs large frozen shrimp (peeled/deveined)
- 20-pack frozen sirloin burgers
- 2 bags frozen tuna fillets
- 2 or 3 bags Frozen cod fillets
- 2 boxes frozen crab claws
- 2 or 3 bags of raw almonds
- 3 multipacks (15 cans per pack) of "Chicken of the Sea" tuna
- 1 box Quaker oatmeal (2 very large bags per box, regular oats)
- 10 bags whole coffee beans
- 4 24-packs 24 oz bottled water

That's most of what I get at Costco.

I get my fresh food and a few other items weekly at the grocery store. Stuff like salad greens, veggies, egg whites (I sometimes get egg whites at Costco when they have them), breads, natural peanut butter, beans, pasta, more bottled water, milk, etc.

I go to Costco every 4-6 weeks and buy in bulk. I usually get stuff like this when I'm bulking:

- 6 packs of their boneless/skinless chicken breasts (12 breasts per package).
- 12 steaks. Whatever looks good at the time.
- 2 packs large frozen shrimp (peeled/deveined)
- 20-pack frozen sirloin burgers
- 2 bags frozen tuna fillets
- 2 or 3 bags Frozen cod fillets
- 2 boxes frozen crab claws
- 2 or 3 bags of raw almonds
- 3 multipacks (15 cans per pack) of "Chicken of the Sea" tuna
- 1 box Quaker oatmeal (2 very large bags per box, regular oats)
- 10 bags whole coffee beans
- 4 24-packs 24 oz bottled water

That's most of what I get at Costco.

I get my fresh food and a few other items weekly at the grocery store. Stuff like salad greens, veggies, egg whites (I sometimes get egg whites at Costco when they have them), breads, natural peanut butter, beans, pasta, more bottled water, milk, etc.


I thought I saw you leave Costco the other day... Should've tipped the cart retrievers more though...

http://img1.travelblog.org/Photos/8454/39671/t/206474-Biggest-Shopping-Cart-in-the-World-0.jpg

Great list - especially for bulking! :tucool:

:lol:

Thanks JS, I am cutting right now, but that list provides an excellent place to start for our next trip to Costco. I will just try to customize it more to cutting emphasizing more of the "leans and greens"!
I have found shrimp to be an awesome food resource, so I like to buy it in bulk for sure!


My back feels pretty good today! I think I'll go for four sets of 480 next week! :tucool:


Thanks!


I go to Costco every 4-6 weeks and buy in bulk. I usually get stuff like this when I'm bulking:

- 6 packs of their boneless/skinless chicken breasts (12 breasts per package).
- 12 steaks. Whatever looks good at the time.
- 2 packs large frozen shrimp (peeled/deveined)
- 20-pack frozen sirloin burgers
- 2 bags frozen tuna fillets
- 2 or 3 bags Frozen cod fillets
- 2 boxes frozen crab claws
- 2 or 3 bags of raw almonds
- 3 multipacks (15 cans per pack) of "Chicken of the Sea" tuna
- 1 box Quaker oatmeal (2 very large bags per box, regular oats)
- 10 bags whole coffee beans
- 4 24-packs 24 oz bottled water

That's most of what I get at Costco.

I get my fresh food weekly at the grocery store. Stuff like salad greens, veggies, egg whites (I sometimes get egg whites at Costco when they have them), breads, more water, milk, etc.

I think I successfully fought of that bug or virus before it could really dig in and cause any real problems. I felt great all day, and tonight's workout (arms) was excellent.

I measured my arms just before my workout, and they are finally at 17.75" (cold)--a new record for me!

My arms usually pump up an extra 1.25-1.5 inches when doing bicep/tricep supersets, and tonight was no different. I finally broke 19 inches pumped, so that's kind of cool. :) The best part is I am 7 pounds lighter now than I was last year when I hit 19" arms at the very end of my bulk... and I still have two months left to go in this year's bulk.

17212

Cheat meal tonight! I earned it. :drool:

Hope Lisa forgives you soon! :D

I like women with strong (some might say "big") legs. Definitely a compliment from you to her! :)

The best part is I am 7 pounds lighter now than I was last year when I hit 19" arms at the very end of my bulk... and I still have two months left to go in this year's bulk.



Very impressive! Just goes to show you what hard work and dedication will do for you. Definitely motivates me to work harder in and out of the gym since I definitely wasn't "dealt a genetic hand". AWESOME job, John!

My arms usually pump up an extra 1.25-1.5 inches when doing bicep/tricep supersets, and tonight was no different. I finally broke 19 inches pumped, so that's kind of cool. :)

:bow:

My girlfriend told me that my 15" arms could easily be one and a half times bigger without looking weird on my torso. It's not that my chest or back is so muscular, it's just broader by itself. Yes, John, she wouldn't mind if I had 22" arms. :blank: I showed her pictures of your arms, and asked her: don't you think he's a bit TOO muscular?

Her reply:

Errrr no, I like it! :confused: Guess I have a few years of training to do. :lol:

Keep up the good work, John!

John I think you are over reacting a bit with the lack of sleep last night..
I would rather have my friends call me at 4 am (assuming they arent drunk) if they need to talk about something then have them use their clouded judgement (usually if you have a fight with a SO you arent thinking straight) to decide what they want to do.
Now if this happens often then sure you might want to have a talk with them to let them know that they need to figure things out on their own (cuz usually if it happens often they arent taking your advice).
One night of a little less sleep isnt gonna kill you.