Friday's workout (delts/calves/traps) is not as high in volume as some of my other workouts, and it doesn't run all that long (35-40 minutes). My Friday workout may be the shortest workout of the week, but I try to make it my most intense workout of the week.

One new photo today. This picture was taken on my final set of seated bent over laterals. My rear delts felt like they'd been sliced open and then set on fire.

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I would say insane is a good description.

You look mean:mad: (thank goodness we know your a nice guy!)

I do have to say those traps look like they have grown a bit:tucool:

Hey John

Good to see you making awesome progress on your bulk.

Unless my memory is failing me big time, I vaguely recall you saying you had been thinking of having a professional photosession conducted at the end of a cut to commemorate your physical progress at it´s absolute peak.

So my question is, are you still considering this or maybe you just haven´t given it any more thought?

Anyways thanks for all the years of daily updates, much appreciated in a land far away. Keep up the good work. :tucool:

/Erik

It's neat to see you gaining so quickly and consistently on only 3000 calories a day. It makes an interesting contrast with the days when your bulking calories were well into the 4000's.

I would say insane is a good description.:evil:

I do have to say those traps look like they have grown a bit:tucool:
That particular angle and exercise (not to mention the pump) is what you are seeing, I'm afraid. It's going to take time, but I'm confident that I'll see some improvement by the end of this bulk. :nod:

I gave my traps another good roasting this afternoon. :tucool:


Unless my memory is failing me big time, I vaguely recall you saying you had been thinking of having a professional photosession conducted at the end of a cut to commemorate your physical progress at it´s absolute peak.

So my question is, are you still considering this or maybe you just haven´t given it any more thought?It's definitely been suggested more than once that I do something like that. If I recall correctly, I think I said that is something I might like to do at some point. I can't say I've given it any thought in over a year, though.

While I don't mind taking snapshots (obviously, heh), the idea of getting ready for a professional photoshoot is a little off-putting to me. I'd have to be REALLY happy with how I look to do it. Who knows, maybe one day...

Anyways thanks for all the years of daily updates, much appreciated in a land far away. Keep up the good work. :tucool:
You're welcome! Thanks very much for visiting and being part of the community. :)


It's neat to see you gaining so quickly and consistently on only 3000 calories a day. It makes an interesting contrast with the days when your bulking calories were well into the 4000's.
Agreed. I was clearly consuming way too much food on my 2006 bulk, and I put on a lot of fat as a result. I don't want a repeat of that. The subsequent cut took six months and I had to lose a ridiculous 50 pounds to get my body fat down to 6%.

I am a little surprised, however, that right now I'm still gaining while eating the same amount of food as I was six weeks ago when I was 11 pounds lighter.

I understand your 100% commitment to training all too well. After my summer leaving much to be desired in terms of training and nutrition, I am so committed to my training right now that I told my parents I couldn't come visit them until Christmas because I didn't want to miss any workouts (I haven't seen them since mid-July). It's what I need to do right now and thankfully my folks understand.

Your update is also a reminder of how big a role food (especially unhealthy food) and alcohol play in our interactions with others. It's interesting how important those things seem to be even when it's supposedly about spending time with people you like and want to be around. One would think that that would be possible without gorging on food and getting drunk, but I guess not.

I completly understand of why you said "no" to the party. I'm such the all or nothing type of girl and I hate to be pulled into a situation that I don't want to get in. Just a couple weeks ago I was having huge carb cravings one day. Knowing that information and how I felt I declined going to the cider mill to prevent myself from caving. I felt bad making my husband go with the kids and the rest of our friends but I knew I had the potential to cave...so I stayed home! Others called me a wuss and I heard mutiple times "I can't believe your going to stay home so you won't eat donuts" It wasn't worth blowing the day on a bunch of donuts and once my friends stopped being pissed they were still my friends so....a good decision made on my part. Sometimes I wished people would just shut up when I say "I can't put myself in that situation and I choose not too"

I understand your 100% commitment to training all too well. After my summer leaving much to be desired in terms of training and nutrition, I am so committed to my training right now that I told my parents I couldn't come visit them until Christmas because I didn't want to miss any workouts (I haven't seen them since mid-July). It's what I need to do right now and thankfully my folks understand.

I'm very lucky in that regard, too. My entire family has always supported me.

I think my bosses are cool with how I am, too. They've always been SO supportive of me, my training and my diet. I've never felt judged at lunch meetings when I've either not eaten or brought my own food. They've all seen me evolve from a fat, smoking, drinking, pothead into what I am today. They all know that my lifestyle change quite literally saved me from myself, so they appreciate my passion for fitness, even if they don't always understand it.

Don't think for a second that I don't realize how fortunate I am. I count my many blessings daily. :nod:

Your update is also a reminder of how big a role food (especially unhealthy food) and alcohol play in our interactions with others. It's interesting how important those things seem to be even when it's supposedly about spending time with people you like and want to be around. One would think that that would be possible without gorging on food and getting drunk, but I guess not.
You are going to be SO disappointed with me at next year's JSF get-together :o (you better come!)


I completly understand of why you said "no" to the party. I'm such the all or nothing type of girl and I hate to be pulled into a situation that I don't want to get in. Just a couple weeks ago I was having huge carb cravings one day. Knowing that information and how I felt I declined going to the cider mill to prevent myself from caving. I felt bad making my husband go with the kids and the rest of our friends but I knew I had the potential to cave...so I stayed home! Others called me a wuss and I heard mutiple times "I can't believe your going to stay home so you won't eat donuts" It wasn't worth blowing the day on a bunch of donuts and once my friends stopped me pissed they were still my friends so....a good decision made on my part. Sometimes I wished people would just shut up when I say "I can't put myself in that situation and I choose not"
I think some people are naturally supportive of others, and some people (usually those who are not happy with themselves) want to see others fail. That's why I feel so fortunate to have such a great support system around me. I'm not going to lie, being surrounded by people who are supportive of my goals has made things easier. Those who have people in their family and circle of friends who are not supportive certainly have some extra difficulties to overcome. I'm told, however, that the satisfaction of reaching one's goal in those cases is that much sweeter. :)

Great update today, John. I think a lot of people can relate to the social pressure that comes along with a commitment to fitness. It's interesting that you mentioned how going to sleep late one day really impedes your recovery. I've always believed that sleep was just as important as what you eat and whether or not you workout. Personally, when I lose sleep, everything else suffers...including my ability to pick the right foods to eat. It has an overall negative effect and its one of the things that I really struggle with in college in trying to balance out school, classes, girlfriends, social life...etc...sleep is usually what takes the biggest hit....so I can def. relate to what you're saying about going to sleep late and not recovering

I knew I'd seen you before somewhere, John...

You were Jack Nicholson's double in "The Shining"...right?....:eek:


H-e-r-e-s J-o-h-n-n-y! ! !.......

I can def. relate to what you're saying about going to sleep late and not recovering
Wait until you're 40. :lol:

You were Jack Nicholson's double in "The Shining"...right?....:eek:

If that were true then I'd probably not be here right now, because I think I would have killed Shelly Duvall for real.

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They all know that my lifestyle change quite literally saved me from myself, so they appreciate my passion for fitness, even if they don't always understand it.

My parents are like that too. They've seen how much fitness has improved my mental wellbeing and they've seen what happens when I don't exercise or eat well for whatever reason. It's gotten to the point where my mom has volunteered to pay for my supplements and gym membership because she views it as vital to my continued happiness :lol:.

You are going to be SO disappointed with me at next year's JSF get-together :o (you better come!)

You could never disappoint me :dreamy:. If I can scrape together the money, I'll be there.

I know I sound like a broken record, but I just had the most incredible workout. Right now I need a shower--badly--so I'll talk more about the workout in tomorrow's update.

I'm starting to feel like I'm approaching my old level of strength and conditioning. It's very satisfying.

One new picture today....

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One new photo today. This picture was taken on my final set of seated bent over laterals. My rear delts felt like they'd been sliced open and then set on fire.



Last time I saw an image like that, Eric Bana was turning green and ripping off clothes! The traps are really looking awesome.....

Looking good sir!!!...Congrats!!

I take it you're not a Shelley Duvall fan?

Obviously her acting style causes you great anguish....:)

I know I sound like a broken record, but I just had the most incredible workout. Right now I need a shower--badly--so I'll talk more about the workout in tomorrow's update.


And this is the reason bulking>cutting:eat:

One new photo today. This picture was taken on my final set of seated bent over laterals. My rear delts felt like they'd been sliced open and then set on fire.

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Do you ever find that the early sets of delt exercises are sometimes are less comfortable than the later sets?

For all you beard Growers out there How the hell do you manage to not scratch your Neck off when you are growing your beard? Freaken i get the craziest Urges to scratch and it does not help either with the pimples when i scratch lol.

I got a deal from 2 friends that if i dont shave for 3months they would give me 150 dollars. But as it stands i cant stand the itchiness that insues from a beard.

It subsides, for me in about a week or so. I guess for some it's worse/longer.

Keep going with the beard man.
Starting to look very Hercules with the wrist straps, just need the sword and sandals!

Last time I saw an image like that, Eric Bana was turning green and ripping off clothes! The traps are really looking awesome.....
They look pretty good when I'm bent over like that and pumped, but standing straight they still don't have much height to them. I'd love to get them looking like they do in that photo all the time!


Looking good sir!!!...Congrats!!
Thanks, Hevy. :)


And this is the reason bulking>cutting:nod:

I definitely enjoy bulking WAY more than cutting. What's not to like? Lifting heavy-assed weights and eating a ton of food every day. Sounds good to me! :eat:


Do you ever find that the early sets of delt exercises are sometimes are less comfortable than the later sets?
Not really. Has this been the case for you?

I don't know if this is related, but often times I find the very first rep of many exercises is more painful and "difficult" than subsequent reps. Chest dips are a particularly good example of this phenomenon.


For all you beard Growers out there How the hell do you manage to not scratch your Neck off when you are growing your beard? The itching was bad for me, too. I'm approaching the end of week five now, and it's finally easing up.


Keep going with the beard man.
Starting to look very Hercules with the wrist straps, just need the sword and sandals!
Yeah, I think I'll grow it until at least the end of my bulk.

:eek:

That is a crazy avatar, John. Ha, I just noticed it. You are a throwback to the great bodybuilders of the 60' and 70's, thick, hard, dense, muscle that did not reek of superficial overtones. Those guys looked strong, because they were strong.

You seem to have cultivated numerous distinctive traits from Arnold, Steve Reeves, Mike Katz, Jack Dillingham, Ray Mentzer, and Platz, amongst others of that era.

Your chest has come up big. Using Vince Gironda's phraseology, he would describe it as "two protrusional slabs of muscle". :cool:

:eek:

You seem to have cultivated numerous distinctive traits from Arnold,


John Stone for Guv'nor of Florida!!! :D

:eek:

That is a crazy avatar, John. Ha, I just noticed it.
Thanks, Aram! I just took that picture yesterday after my insane chest/triceps workout. I think it's the beard, though: it puts 10 pounds of mass on me. :spaz:

You are a throwback to the great bodybuilders of the 60' and 70's, thick, hard, dense, muscle that did not reek of superficial overtones. Those guys looked strong, because they were strong.

You seem to have cultivated numerous distinctive traits from Arnold, Steve Reeves, Mike Katz, Jack Dillingham, Ray Mentzer, and Platz, amongst others of that era.
I'm flattered that you would even mention me in the same breath as those guys. I am truly not deserving of such an honor. :o

The bodybuilders from the 60s, 70s and early 80s are the ones that inspire me the most. I know today's "big name" bodybuilders work as hard (or harder) than anyone, but their physiques are just freakish, and not at all pleasing--at least not to my eyes. That's why photos of guys like Mentzer, Arnold and Zane are on my gym walls. :nod:

Your chest has come up big.I've been hitting my chest hard. My pecs are one of three muscle groups that I felt was seriously lagging (delts and traps are the other two, obviously). So far on this bulk I've added 1.5 inches to my chest measurement, and I'd like to double that number before I'm done.


John Stone for Guv'nor of Florida!!! :DI don't think I'd make much of a politician. :scared:

Looking big and strong John, inspirational as ever! Keep up the good work :tu:

:nod:

I definitely enjoy bulking WAY more than cutting. What's not to like? Lifting heavy-assed weights and eating a ton of food every day. Sounds good to me! :eat:



Coincidentally, this is why we are much fatter than we would like :lol:

I know today's "big name" bodybuilders work as hard (or harder) than anyone, but their physiques are just freakish, and not at all pleasing--at least not to my eyes ...


Are you saying you dont want to be like Ronnie Coleman?! Lol

On subject of bodybuilders anybody get a kick out of how Ronnie in his videos after he does a heavy set says "lightweight". Everytime he says that i crack up.

Other Ronnie pearls:

"Nothing but a peanut"
"Got to dig deep"
"Everybody wanna be a bodybuilder, nobody wanna lift heavy-ass weight"
"Yeah buddy"

I'll write about today's workout in tomorrow morning's update. In a word? Tremendous.

One picture tonight. Battle scars:
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I was mislead. Turns out bodybuilding isn't just Playboy models, stacks of cash and Lamborghinis. :madpimp:

Looking big and strong John, inspirational as ever! Keep up the good work :tu:
Thanks, Mad. :) Hope all is well in Oz!

I was mislead. Turns out bodybuilding isn't just Playboy models, stacks of cash and Lamborghinis. :madpimp:


Sorry about that man...I thought you knew I was joking

Sorry about that man...I thought you knew I was joking
:mad:

The calluses on the palms, I can understand...but what happened to your shins?

The calluses on the palms, I can understand...but what happened to your shins?
Deadlifts. Proper form is to keep the bar as close to the shins as possible, so dragging the bar over the lower legs is normal and correct. Bruised and scraped shins are are a small price to pay to avoid injury on the road to a monster back. :nod:

The calluses on the palms, I can understand...but what happened to your shins?

I'm thinking deadlifts... :mad:

Ahh. I was thinking you'd developed a new, extra-painful way of doing leg extensions, using barbells resting on top of the shins... yikes, that would hurt!

Great workout tonight, and a terrific finish to week 7 of my 2008 bulk.

I've been working very hard on my delts this year, and I think I'm starting to see some improvement. Here's a delt progress photo from the side that I took today:
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Ahh. I was thinking you'd developed a new, extra-painful way of doing leg extensions, using barbells resting on top of the shins... yikes, that would hurt!

I went through a period of sinching a dumbbell between my ankles with an old belt to do leg extensions/curls.... It worked for a while until I could do more weight than was safe or compfortable in that fashion.:D

Hey John. Pretty much viewed from the start.

So sorry to hear of your back. The reason I posted is because I was running at work and my rather scar-tissued hamstring is now playing up. Feel I'm in a similar boat to you.

Old injuries don't die hard, eh?

Best of luck recovering. I'm sure your daily update where you state how back in the zone you are isn't that long away.

John, sorry to read about your injury. Hopefully it'll heal very quickly so that you're back to the weights in short order.

Dude, The delt is looking tight in that new picture. Overall you are regaining your mass at a good rate. Its so cool to watch :tucool:

(sighs)

I'm so damn sorry to see you messed up your back again. I feel your pain (well not exactly) but I've been have issues with my right foot on and off since last winter and right now its flared up again Ufff.

For me however I think it might have something to do with improper placement of 2.5 lbs plates under my heels when doing squats and I'm having too much pressure put on the front of my foot near my toes. I don't know, mere speculation.

BUT! What I do know is that I need to renew my membership and that you need to get better bud. My thoughts are with you and I hope you have a speedy recovery.

You might want to hit up the ole' benGAY! You'd like it :p

Thanks everyone! :)

I've been resting today, and keeping the troubled area iced down. This time it is doesn't see to be quite as bad as it has been in the past. I can move around, bend over and walk--none of which I could do the the day after the other two times this has happened. Standing for more than a minute or so is painful, and walking often causes me to hit it "just right", which really hurts. The Aleve is helping quite a bit.

I'll rest all day tomorrow. No housework for me. Yay. Silver lining. :spaz:

Monday is leg day and I highly doubt I'll be able to do much of that workout. Squats and lunges are clearly out. I'll see how I feel on Monday.

I expect that I'll be able to do Tuesday's workout (chest/triceps), and then I have Wednesday off to rest. Thursday is back/biceps/traps. I think I should be able to do most of that workout, minus deads and cleans, of course. I'll play it by ear.

I'm feeling very positive today. This is only a bump in the road.

I'm sorry to hear about your injury, John :(. I don't remember if you ever got your back checked out by a specialist. I know my dad used to have tremendous problems with his back many years ago. He'd often wind up with the same kind of pain you've described after lifting something. As far as I know it turned out that it was his mattress that was the culprit. Since he got it replaced, he hasn't had any problems. I'll ask him about it the next time I talk to him.

As far as I know it turned out that it was his mattress that was the culprit. Since he got it replaced, he hasn't had any problems.
I think we can cross that off the list. When we bought the new house I purchased all new bedroom furniture, including a new mattress. I didn't skimp on the mattress, either (our old mattress sucked and we hated it). The new mattress is awesome.

John, at the begining of this bulk I remember you were toying with the idea of intermitent cutting cycles. Have you considered using this period of down time to cut calories and maybe do some lower weight, higher rep type work to keep in the swing of things and maybe drop a little fat?

John, at the begining of this bulk I remember you were toying with the idea of intermitent cutting cycles. Have you considered using this period of down time to cut calories and maybe do some lower weight, higher rep type work to keep in the swing of things and maybe drop a little fat?
I think the last thing I'd want to do right now is cut my calories and do lighter weight/higher rep stuff. If I'm going to reduce my calories, I want to lift heavy to help preserve my strength and muscle.

As I mentioned in my update this morning, I'm pretty sure I'm going to be able to work around the problem while doing most of my usual training. :nod:

I'm about to go do my traps workout now. :spaz:

I think the last thing I'd want to do right now is cut my calories and do lighter weight/higher rep stuff. If I'm going to reduce my calories, I want to lift heavy to help preserve my strength and muscle.

As I mentioned in my update this morning, I'm pretty sure I'm going to be able to work around the problem while doing most of my usual training. :nod:

I'm about to go do my traps workout now. :spaz:

i never got the idea why people thought lower weight higher reps actually would be beneficial in a cut.

high weight and low reps got you your muscle, so high weight and low reps will keep you hold on to your muscle !

i never got the idea why people thought lower weight higher reps actually would be beneficial in a cut.

high weight and low reps got you your muscle, so high weight and low reps will keep you hold on to your muscle !

Ehh thats not set in stone, it might attribute but its mainly your caloric intake. You can get big with either types as long as you at a caloric surplus

I think we can cross that off the list. When we bought the new house I purchased all new bedroom furniture, including a new mattress. I didn't skimp on the mattress, either (our old mattress sucked and we hated it). The new mattress is awesome.

We all know that all activities accumulate stress in the body, so it needs constant maintenance.

Maybe you should be foam rolling your back John. Have you considered this kind of soft tissue therapy?

Seems to be applicable to all lifters who try to stay healthy!

i never got the idea why people thought lower weight higher reps actually would be beneficial in a cut.

high weight and low reps got you your muscle, so high weight and low reps will keep you hold on to your muscle !

Talk to Mastover he'd be able to explain....

Maybe you should be foam rolling your back John. Have you considered this kind of soft tissue therapy?
I had to Google it. I've never even heard of such a thing, but people sure seem to swear by it. I even read some positive comments from people who use it after deadlifting. For $20.00 it sure can't hurt to try--thanks! I'm going to order one today...

Anyone else use one of these? Comments?

I had to Google it. I've never even heard of such a thing, but people sure seem to swear by it. I even read some positive comments from people who use it after deadlifting. For $20.00 it sure can't hurt to try--thanks! I'm going to order one today...

Anyone else use one of these? Comments?

Mannishboy swears by them. You might want to search his journal. :)

Yup, foam roller technique is a very effective form of self-myofascial release. I can't tell you how many times I've hurt my back, especially my glutes, squatting. Pain is sometimes intolerable. With self-myofascial release I am back to normal within a week sometimes less.

The key, at least for me, is to find the point of muscle hypertonicity (the tender, injured spot) and maintain pressure on that spot for 30 seconds. Sometimes longer. This depends on your conscious ability to relax.

It helps reset the proprioceptive mechanisms of soft tissue, and IMO is more effective than static stretching once your workout is finished.

Luckily the gyms I train in have these foam rollers.

I'm sure it will help you out immensely, John. Good luck with it.

Think you have a pinched nerve kinda thing going on John? My Dad had back problems years ago, and now he's been fine for several years. His solution: back specific stretches every morning. He never forgets, and he's been fine.

Mannishboy swears by them. You might want to search his journal. :)

Yup, foam roller technique is a very effective form of self-myofascial release. I can't tell you how many times I've hurt my back, especially my glutes, squatting. Pain is sometimes intolerable. With self-myofascial release I am back to normal within a week sometimes less.

The key, at least for me, is to find the point of muscle hypertonicity (the tender, injured spot) and maintain pressure on that spot for 30 seconds. Sometimes longer. This depends on your conscious ability to relax.

It helps reset the proprioceptive mechanisms of soft tissue, and IMO is more effective than static stretching once your workout is finished.

Luckily the gyms I train in have these foam rollers.

I'm sure it will help you out immensely, John. Good luck with it.

:tucool:

Thanks, guys. I hit Andy up for some suggestions on the brand to purchase. It seems the quality of these rollers vary quite a lot.


Think you have a pinched nerve kinda of thing going on John?
I'm pretty sure it's a badly pulled muscle. I think a pinched nerve would feel a lot different than the sort of deep muscular pain I'm feeling.

i never got the idea why people thought lower weight higher reps actually would be beneficial in a cut.

high weight and low reps got you your muscle, so high weight and low reps will keep you hold on to your muscle !

I didn't write that thinking that it would benifit john's overall muscle gains. I figured that while injured, instead of continuing to eat a ton and not lift. He could lift gently and cut calories to minimize fat gains. Just an idea, obviously a different approach than others would take. I thought that doing something was better than nothing in this case. Apparently the injury isn't too bad though, so it's all good.

You might find this useful, John :tu:
http://ericcressey.blogspot.com/2008/07/cressey-performance-foam-roller-series.html

You might find this useful, John :tu:
http://ericcressey.blogspot.com/2008/07/cressey-performance-foam-roller-series.html
Thanks, Gaz!

I didn't see any rolling of the lower back in that video, and I found some instructions online that also didn't talk about the lower back. Can the roller be used safely in that area?

---

In other news, I was just in my gym and it dawned on my that the leg extension/leg curl attachment for the Titan seems like it would make a perfect roller. It's about 6" across by 2' long (padded area)--pretty much the same size as the rollers I've seen. It's very firm with padding. What do you all think?

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Thanks, Gaz!

I didn't see any rolling of the lower back in that video, and I found some instructions online that also didn't talk about the lower back. Can the roller be used safely in that area?



I'm far from an expert, but I don't think I've ever seen this recommended for the lower back. Most stuff I read by Cressey/Robertson indicates that lower back pain is almost always caused by an imbalance somewhere else, so they would probably tell you to concentrate the hip and upper thigh muscles to see if that helps. To take a wild guess, if you lack flexibility in the hips, the lower back will pick up the slack and you do not want that (see here (http://www.t-nation.com/readArticle.do?id=1618485)).


In other news, I was just in my gym and it dawned on my that the leg extension/leg curl attachment for the Titan seems like it would make a perfect roller. It's about 6" across by 2' long (padded area)--pretty much the same size as the rollers I've seen. It's very firm with padding. What do you all think?

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Most pads of that nature are a little soft - how is the Titan attachment? My foam roller is very hard. Cressey and many others recommend using a tennis ball or lacrosse ball for certain parts of the body (glutes, peroneals, calves, plantars), and the roller needs to be of a similar "hardness".

More foam rolling/soft tissue stuff:
http://www.t-nation.com/free_online_article/sports_body_training_performance/feel_better_for_10_bucks
http://www.t-nation.com/free_online_article/sports_body_training_performance/soft_tissue_work_for_tough_guys

Do you do much mobility stuff? If not, I would recommend you include some mobility stuff in your pre-lifting warm-ups, and maybe even pre-cardio.
Joe DeFranco has some good stuff on this online.
Lower body (http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04)
Upper body (http://uk.youtube.com/watch?v=cgxr6xAB5ZM&eurl=http://defrancostraining.com/ask_joe/ask_joe.htm)
There's some soft tissue stuff in those as well as simple mobility drills.

I had to Google it. I've never even heard of such a thing, but people sure seem to swear by it. I even read some positive comments from people who use it after deadlifting. For $20.00 it sure can't hurt to try--thanks! I'm going to order one today...

Anyone else use one of these? Comments?

You're welcome!

And I gotta say, felt pretty cool being mentioned on the front page of a site which I've visited almost daily since 2003/04 :).

Hope it works out, never been able to get my hands on a roller, but I've worn out a lot of tennis balls with great results.

I'm far from an expert, but I don't think I've ever seen this recommended for the lower back. Most stuff I read by Cressey/Robertson indicates that lower back pain is almost always caused by an imbalance somewhere else, so they would probably tell you to concentrate the hip and upper thigh muscles to see if that helps. To take a wild guess, if you lack flexibility in the hips, the lower back will pick up the slack and you do not want that (see here (http://www.t-nation.com/readArticle.do?id=1618485)).




Most pads of that nature are a little soft - how is the Titan attachment? My foam roller is very hard. Cressey and many others recommend using a tennis ball or lacrosse ball for certain parts of the body (glutes, peroneals, calves, plantars), and the roller needs to be of a similar "hardness".

More foam rolling/soft tissue stuff:
http://www.t-nation.com/free_online_article/sports_body_training_performance/feel_better_for_10_bucks
http://www.t-nation.com/free_online_article/sports_body_training_performance/soft_tissue_work_for_tough_guys

Do you do much mobility stuff? If not, I would recommend you include some mobility stuff in your pre-lifting warm-ups, and maybe even pre-cardio.
Joe DeFranco has some good stuff on this online.
Lower body (http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html#question04)
Upper body (http://uk.youtube.com/watch?v=cgxr6xAB5ZM&eurl=http://defrancostraining.com/ask_joe/ask_joe.htm)
There's some soft tissue stuff in those as well as simple mobility drills.

Great post, Gaz. :bow:

I've gone though the videos and articles (bookmarked/favorited as well), and it's all very interesting. I used my Titan attachment to do some of the foam stuff. It feels pretty firm to me. There's a layer of foam around the solid core, but it sounds like that's exactly what the PVC/foam rollers are.

Thanks again. Sage advice.

You're welcome!

And I gotta say, felt pretty cool being mentioned on the front page of a site which I've visited almost daily since 2003/04 :).

Hope it works out, never been able to get my hands on a roller, but I've worn out a lot of tennis balls with great results.
Thanks for the roller suggestions, and also being such a loyal reader of my daily ramblings. :)

I replied down in my journal, but I got a foam roller with a PVC core for durability. I linked to one in my reply.

Cressey, Defranco, and Mike Boyle all have good foam rolling videos up on Youtube.

For instance:

8caF1Keg2XU

I replied down in my journal, but I got a foam roller with a PVC core for durability. I linked to one in my reply.

Cressey, Defranco, and Mike Boyle all have good foam rolling videos up on Youtube.

For instance:

8caF1Keg2XU
Thanks very much, Andy! :)

You all have been unbelievably helpful. I really appreciate all the great information and suggestions. :nod:

--

I just finished my chest/triceps workout and it was insane. My back is hurting a little more than I'd like right now, but I couldn't stop myself. I'll write more about the workout in tomorrow's update.

Man, Friday afternoon right after I screwed up my back I never would have thought I'd be back in the gym with just one missed workout. I feel very fortunate.

/jealous JW mentioned in the post of the day.

John sorry to hear about your injury, but foam rollers really are gold, the harder the better. Also I would recommend a lacrosse ball on the bottom of the feet. I think it was Cressey that was talking about fascial chains and how you can reset them with this technique. You mentioned ice, what about anti-inflammatories like ibuprofen?

D

You mentioned ice, what about anti-inflammatories like ibuprofen?
I'm taking Aleve (Naproxen). It's wonderful. :tucool:

Deadlifts. Proper form is to keep the bar as close to the shins as possible, so dragging the bar over the lower legs is normal and correct. Bruised and scraped shins are are a small price to pay to avoid injury on the road to a monster back. :nod:

Have you read this article (http://www.t-nation.com/readArticle.do?id=1588392)? Eric Cressey disagrees with your thoughts on shin-scraping.

Have you read this article (http://www.t-nation.com/readArticle.do?id=1588392)? Eric Cressey disagrees with your thoughts on shin-scraping.
Well, I think he's talking about not properly setting up with the bar too far away from the shins. I agree with him, and I don't do that. I setup properly with the bar centered over my feet (just past my ankles), then I bend my knees slightly so that my shins are touching the bar. I try to always keep the bar as close to my legs as possible throughout the lift. This is where the scraping happenes. This is correct, IMO.

Now I know some argue that singles are the only way to do deadlifts, and that you should reset after each rep, but I don't subscribe to that belief.

Cressey also talks about other deadlifting "no-nos", such as hyperextension, but look at a guy like Zen. He's always being criticized for hyperextension on lock-out, but he's fine.

U86HX82sU7E


The point is, I think there's some flexibility where deadlifting form is concerned.

John, Did you check Target? Thats where I got mine. It comes with a video as well. I gave one of those to my Dad for Christmas last year, one to myself and my friend! I use mine on my back and quads. Works awesome!!! Even when your back stops hurting I would still continue to use it to stretch everything else.

John, Did you check Target? Thats where I got mine. It comes with a video as well. I gave one of those to my Dad for Christmas last year, one to myself and my friend! I use mine on my back and quads. Works awesome!!! Even when your back stops hurting I would still continue to use it to stretch everything else.
It seems like up until yesterday I was the only athlete on the planet not in on the foam roller secret. :lol:

I ordered mine online yesterday. I'm not scheduled to leave the house again until next month.

I'm not scheduled to leave the house again until next month.

ROFL... That would drive me insane.

It seems like up until yesterday I was the only athlete on the planet not in on the foam roller secret. :lol:

I ordered mine online yesterday. I'm not scheduled to leave the house again until next month.


Hah, I've been working at home a lot lately and I'm starting to feel like you. It's a hassle to go out. :)

Dave's foot comment with the ball is also a good one. I read one place where after doing a foot release on a ball, you actually get more hamstream/back ROM immediately. Kind of weird.

I've got a bit of plantar fasciitis that the tennis ball under the foot helps, but it's also good for the whole posterior chain.

Probably won't help in your situation too much, but it's a good idea.

Also, doing some work on the glutes with a Lacrosse ball (or equivalent) can help open up the hips a bit if you are having trouble with the low back taking over too much.

HWfnAUsYUTI

Also, doing some work on the glutes with a Lacrosse ball (or equivalent) can help open up the hips a bit if you are having trouble with the low back taking over too much.
Yeah, the article by Michael Boyle (http://www.t-nation.com/readArticle.do?id=1618485) that Gaz linked to yesterday really got me thinking about this. I wonder if lack of hip mobility is causing my spine (which should be stable) to move, and that's what's causing my lower back problems.

I've decided that improving my hip mobility should probably be the main plan of attack for combating my lower back problems.

Reverse hyperextensions are the hands down best exercise to rehab a lower back injury. I purchased a combo reverse hyper/glute-ham station for roughly $600 off of New York Barbells. The Westside reverse hypers are a lot more expensive, but worth the money if you can afford them imo.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=48

You could also try strengthening your core with hanging core work such as the stuff from the Diesel Crew.

http://www.youtube.com/watch?v=STZWIPFYsOw

Reverse hyperextensions are the hands down best exercise to rehab a lower back injury. I purchased a combo reverse hyper/glute-ham station for roughly $600 off of New York Barbells. The Westside reverse hypers are a lot more expensive, but worth the money if you can afford them imo.

While I'm always more than happy to invest in my health, I simply don't have the room for more equipment. I think good mornings are a pretty good alternative to reverse hypers as a direct lower back exercise. I'm afraid that I don't really have much of a choice here.

John-

For the past two years, I've used a foam roller for about 15 minutes three times a week. Half of the joint aches you have are caused by tight muscles and tendons - like magic, they go away.

...it sure can't hurt to try--

OH YES IT CAN!!!! Rolling hurts like hell, when breaking up scar tissue. It's well worth the pain.

OH YES IT CAN!!!! Rolling hurts like hell, when breaking up scar tissue. It's well worth the pain.


That's true. Starting out, it's one of those things that feels so good when you stop.

My outer thighs were full of hot spots that hurt like hell when I rolled them for awhile. Now it's not really that bad.

OH YES IT CAN!!!! Rolling hurts like hell, when breaking up scar tissue. It's well worth the pain.

That's true. Starting out, it's one of those things that feels so good when you stop.

I'll consider myself well-warned. :)

Excellent workout tonight. A bit of back pain, but nothing serious. I'm icing now.

One new picture tonight, a bicep progress shot. I'm just a hair under 18" here with a bicep pump.

Decent lat progress, too.

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great pic! definitely my favorite of ur bulk so far! lats look freakin massive!!

great pic! definitely my favorite of ur bulk so far! lats look freakin massive!!
Thanks very much, Deja! :)

I can't believe that today's workout marks the completion of eight weeks of my bulk. Time flies when you you are having fun. :dance:

Five weeks to go. I'm going to make them count. :mad:

After working my delts and calves I completely destroyed my traps:

29055

I can't believe that today's workout marks the completion of eight weeks of my bulk. Time flies when you you are having fun. :dance:

Five weeks to go. I'm going to make them count. :mad:

After working my delts and calves I completely destroyed my traps:

29055

You absolutely MUST keep the beard. I feel like running home to protect my kids. :claphigh:

I feel like running home to protect my kids. :claphigh:
OMG! Did someone spot Phillydude in your neighborhood? :scared:

I can't believe that today's workout marks the completion of eight weeks of my bulk. Time flies when you you are having fun. :dance:

Five weeks to go. I'm going to make them count. :mad:

After working my delts and calves I completely destroyed my traps:

29055

Those traps are looking pretty meaty. :D

They're going to be huge by the end of the bulk. Hopefully, you'll get the elevation from the front and side relatively relaxed view that you've been desiring. Even not, they're still going to look much, much larger from just about any rear or side angle and really tie together the look of your upper back.

The beard looks beyond awesome. :tucool: Is Lisa warming up to it yet? :)

Those traps are looking pretty meaty. :D

They're going to be huge by the end of the bulk. Hopefully, you'll get the elevation from the front and side relatively relaxed view that you've been desiring. Even not, they're still going to look much, much larger from just about any rear or side angle and really tie together the look of your upper back.

I really hope I'm able to get the trap height I'm looking for. I think a nice set of traps will make a drastic improvement to my overall physique.

The suggestions you made seem to be working, and it has not even been all that long. :spaz:

The beard looks beyond awesome. :tucool: Is Lisa warming up to it yet? :)Hah, you not only helped with my traps, but you suggested the beard, too.

Just what is your master plan here, Adam??? :scared:

Yeah, Lisa likes the look of the beard a lot. The texture? Not so much.

Nice traps dude :bow:

the traps are looking more scary than the beard John, nice!

Nice traps dude :bow:

the traps are looking more scary than the beard John, nice!

:o

Now if I just need to get them looking like that all the time without a pump!

Hi John, just wanted to say your in great shape, but your most striking feature in that pic is your chest IMHO, yet Just out of intrest what you do for lower chest? with exception to dips.:bb:

Just out of intrest what you do for lower chest? with exception to dips.:bb:
Here are my complete chest/tricep workouts for this bulk (thus far):

WEEKS 1-4
3x10 - Cable cross-over/Flat bench DB flyes (SUPERSETS)

1x6 - Smith machine low incline bench press (REVERSE PYRAMID)
1x9 - Smith machine low incline bench press (REVERSE PYRAMID)
1x12 - Smith machine low incline bench press (REVERSE PYRAMID)
1x15 - Smith machine low incline bench press (REVERSE PYRAMID)

1x8-10 - Flat DB bench press (TRIPLE DROP SET)
1x6-10 - Flat DB bench press (TRIPLE DROP SET)
1x6-10 - Flat DB bench press (TRIPLE DROP SET)

1x20-30 Incline DB press (to failure)

3x10-15/3xFailure - Straight bar tricep pressdowns/bodyweight tricep bench dips (SUPERSETS)

1x20-30 Reverse-close grip smith machine bench press



WEEKS 5-9
- 3 x 10-12 Flat BB Bench Press
- 4 x failure Incline DB Bench Press (TRIPLE DROP SETS)
- 3 x 10-12/failure DB flyes/body weight chest dips (SUPERSETS)

- 3 x 10-12 Standing Ez-bar French Curl
- 4 x failure Angled Bar Tricep Pressdowns (TRIPLE DROP SETS)
- 3 x 10-12/failure DB Extensions/body weight tricep bench dips (SUPERSETS)


:tucool:

Here are my complete chest/tricep workouts for this bulk (thus far):

WEEKS 1-4
3x10 - Cable cross-over/Flat bench DB flyes (SUPERSETS)

1x6 - Smith machine low incline bench press (REVERSE PYRAMID)
1x9 - Smith machine low incline bench press (REVERSE PYRAMID)
1x12 - Smith machine low incline bench press (REVERSE PYRAMID)
1x15 - Smith machine low incline bench press (REVERSE PYRAMID)

1x8-10 - Flat DB bench press (TRIPLE DROP SET)
1x6-10 - Flat DB bench press (TRIPLE DROP SET)
1x6-10 - Flat DB bench press (TRIPLE DROP SET)

1x20-30 Incline DB press (to failure)

3x10-15/3xFailure - Straight bar tricep pressdowns/bodyweight tricep bench dips (SUPERSETS)

1x20-30 Reverse-close grip smith machine bench press



WEEKS 5-9
- 3 x 10-12 Flat BB Bench Press
- 4 x failure Incline DB Bench Press (TRIPLE DROP SETS)
- 3 x 10-12/failure DB flyes/body weight chest dips (SUPERSETS)

- 3 x 10-12 Standing Ez-bar French Curl
- 4 x failure Angled Bar Tricep Pressdowns (TRIPLE DROP SETS)
- 3 x 10-12/failure DB Extensions/body weight tricep bench dips (SUPERSETS)


:tucool:

Good workouts by the looks of them, take it you havent had much success with decline bench or flyes then?

Good workouts by the looks of them, take it you havent had much success with decline bench or flyes then?
I do flyes and cable crossover work all the time. I sometimes add decline bench press to my workouts for variety, but have found flat and incline to be superior from a mass-gaining standpoint (and that includes my "lower" chest).

Unless you are a competitive bodybuilder working on perfecting every last detail of your chest for a contest, I'm unconvinced that targeting areas of the chest with specific exercises is necessary or even effective.

I do flyes and cable crossover work all the time. I sometimes add decline bench press to my workouts for variety, but have found flat and incline to be superior from a mass-gaining standpoint (and that includes my "lower" chest).

Unless you are a competitive bodybuilder working on perfecting every last detail of your chest for a contest, I'm unconvinced that targeting areas of the chest with specific exercises is necessary or even effective.

Great i'll take your advice John, keep up the good work and dont shave that beard. Im almost 22 yr old and still cant get a damn stubble lol:cool:

I can't believe that today's workout marks the completion of eight weeks of my bulk. Time flies when you you are having fun. :dance:

Five weeks to go. I'm going to make them count. :mad:

After working my delts and calves I completely destroyed my traps:

29055

Jesus Christ John your starting to look like a buff Santa Clause that has went through a mid life crisis cutting his hair, beard, and started to use "Just for men!"

Jesus Christ John your starting to look like a buff Santa Clause that has went through a mid life crisis cutting his hair, beard, and started to use "Just for men!"
Um.... thanks? :lol:

:D

Um.... thanks? :lol:

:D

You know....just... throwin' it out there.

Ahh. I was thinking you'd developed a new, extra-painful way of doing leg extensions, using barbells resting on top of the shins... yikes, that would hurt!

Coincidence.... I just read p. 130 of Starting Strength, which many people accept as an accurate reference, and it states that "usually the shins get scraped" as part of proper deadlift technique. I remembered that this thread was going around, so thought I'd throw my two cents in! :read:

OMG! Did someone spot Phillydude in your neighborhood? :scared:

:lol:

Lisa said, "Wait, you're working out? On Thanksgiving?!" Well, yeah. Of course I'm working out on Thanksgiving. Why shouldn't I?


The benefits of having a home gym :nod:. Which I strive to have someday. Although the membership of the gym I go to is pretty serious about working out (mostly hardcore, heavy lifting people, even the girls), the gym itself is pretty bad with holidays, though it used to be a lot worse. Any holiday whatsoever and BAM, closed altogether or closed at 2pm (normal is 12am). It's insane. You sneeze and it's a holiday there and their hours go all screwy. In 2007 it was so bad, that for the entire week of fourth of July, they closed anywhere from 12pm to 2pm, while being closed altogether on the 4th itself. It was so bad that I guess enough people complained and this year they seem to be a lot better on it. Usually they'll be open on minor holidays until at least 5pm, and no more screwy hours the day before, the day after, or the whole week.

The gym also has significantly less people on holidays, so I guess most people are in agreement with Lisa. The rest of us, however, are hardcwore. :nod:

I was extra fired up for today's workout for some reason, and I just had the best chest/triceps workout of this bulk--and I've had some damn good ones. My back gave me no toubles at all.

A few new photos...

Here are a couple of chest dips action shots. Lisa loves these photos (especially the second one) because she says that's how my face looks when I'm being goofy, which is often. :o
29116


Training is over for the day. I like that my traps seem like they've grown a little (no pump here, either!) As you can see from my expression, I'm very happy with how well the workout went. :D
29117

I was extra fired up for today's workout for some reason, and I just had the best chest/triceps workout of this bulk--and I've had some damn good ones. My back gave me no toubles at all.

A few new photos...

Here are a couple of chest dips action shots. Lisa loves these photos (especially the second one) because she says that's how my face looks when I'm being goofy, which is often. :o
29116


Training is over for the day. I like that my traps seem like they've grown a little (no pump here, either!) As you can see from my expression, I'm very happy with how well the workout went. :D
29117

OMG You look exactly like my Dad in these pictures when he has a beard. :eek:

Glad to hear the back is doin' well and that you punched out a killer workout. :tu:

Training is over for the day. I like that my traps seem like they've grown a little (no pump here, either!) As you can see from my expression, I'm very happy with how well the workout went. :D
29117

Man, they're definitely growing! The hard work is paying off in spades. (And the beard looks fantastic.)

I think chico and your beard should get a room.

That third picture you look damn powerful, nice work.

Glad to hear the back is doin' well and that you punched out a killer workout. :tu:
Thanks, Merk! :)


Man, they're definitely growing! The hard work is paying off in spades. (And the beard looks fantastic.):o

Thanks again for everything, Adam. :dreamy:


I think chico and your beard should get a room.:lol:

That third picture you look damn powerful, nice work.
Thanks a lot, Dave. :)

John do the chest dips place much emphasis on the shoulder?, as this is the way it appears in videos ive seen

John do the chest dips place much emphasis on the shoulder?, as this is the way it appears in videos ive seen
There is definitely some delt and tricep recruitment when doing dips. The trick to targeting the chest as much as possible is to lean forward.

There is definitely some delt and tricep recruitment when doing dips. The trick to targeting the chest as much as possible is to lean forward.

gotcha thanks

read the front page and saw the pics. been following your bulk. pardon my language, but fucking impressive.

Nice work, John!.....

I like to get in a little extra chest "kick" by hiking my butt up about horizontally parallel with my head...once I'm at the "top" of the movement....like the beginning of a handstand ( if I'm doing bodyweight..)

John, i expect the obligatory side tricep t shirt shot in the kitchen again this year please. :lol:

read the front page and saw the pics. been following your bulk. pardon my language, but fucking impressive.Thank you very much. :)

Nice work, John!.....
Thanks, Hevy!

John, i expect the obligatory side tricep t shirt shot in the kitchen again this year please. :lol:
I'll see what I can do. :lol:

--

Off to lift now! :spaz:

Well, that was an interesting workout...

- Pulled muscle in lower back again - Check!

- Cut finger on something and bled all over the entire gym before noticing - Check!

- Stood up quickly after low rows to do DB pullover supersets and smashed head on barbell above me so hard that I fell on my ass and saw stars - Check!

Despite all that I finished the workout and bested all of last week's back/biceps lifts. :tucool:

I think my back is going to be OK, but it's not feeling real good right now. It was unwise of me to attempt heavy deadlifts again so soon. Sometimes my desire to work hard gets in the way of rational thought. I can't help it.

Anyway, I'll write more about the workout in tomorrow's update. Right now I need to shower and get the turkey in the oven. I plan to eat an insane amount of food today.

Happy Thanksgiving! :)

Happy Thanksgiving, John. Interesting you should mention your back injury again, today's T-Nation article is about glute training and there's a section in it that talks specifically about lower back injury.

http://www.t-nation.com/free_online_article/sports_body_training_performance/glute_training_for_dudes

There are some good glute exercises (mobility drills and resistance stuff) there, it might well be worth some serious consideration.

John, I have nothing but admiration for you and what you have done. You are part of the reason I managed to change my lifestyle completely for a much better one, but you push yourself too hard.

It is not going to help you if you permanently injure yourself and are no longer able to lift weights. You know it!

Just take it easy and rest a bit. I speak for myself but I bet others will agree, the last thing we want is to see John Stone out of action permanently.

Happy Thanksgiving, John. Interesting you should mention your back injury again, today's T-Nation article is about glute training and there's a section in it that talks specifically about lower back injury.

http://www.t-nation.com/free_online_article/sports_body_training_performance/glute_training_for_dudes

There are some good glute exercises (mobility drills and resistance stuff) there, it might well be worth some serious consideration.

Thanks Gaz. I'll give that a look tomorrow. :)


John, I have nothing but admiration for you and what you have done. You are part of the reason I managed to change my lifestyle completely for a much better one, but you push yourself too hard.

It is not going to help you if you permanently injure yourself and are no longer able to lift weights. You know it!

Just take it easy and rest a bit. I speak for myself but I bet others will agree, the last thing we want is to see John Stone out of action permanently.
Don't worry--It's just a pulled muscle, a bump on the head and a cut finger. I'm fine. :) That's nothing compared to the year you've had.

I can't help the way I'm wired, it's part of what makes me who I am. Gotta take the good with the stupid. :lol:

k, let's just get this out of the way right off the bat. Here's my annual 100% NON-POSED (:rolleyes:) Thanksgiving tricep picture. :D

29130


11/28/2008 EDIT: The rest of the photos are here (http://www.twowiresthin.com/t2008/).

Don't worry--It's just a pulled muscle, a bump on the head and a cut finger. I'm fine. :) That's nothing compared to the year you've had.

I can't help the way I'm wired, it's part of what makes me who I am. Gotta take the good with the stupid. :lol:

Dude, you rock! Seriously, I had no idea you even noticed the year I have had. You are truly a great guy and an inspiration. I wish you a speedy recovery and a happy thanks giving (even though we don't celebrate it here in South Africa), I can totally relate to the meaning behind it.

Jesus christ john, you sure know how to bulk.

Also, please don't take it easy, keep on truckin.

Very impressive John :tucool: you certainly do look huge!! how much bigger do you plan/hope to get?

Not keen on the beard myself :neener:

- Pulled muscle in lower back again - Check!

http://www.goldsgear.com/cdocs/GGYM/images/WGGBLB.1.jpeg

??

http://www.goldsgear.com/cdocs/GGYM/images/WGGBLB.1.jpeg

??

I don't wear a belt and I've pulled a muscle in my lower back once, not deadlifting, throwing.

I don't wear a belt and I've pulled a muscle in my lower back once, not deadlifting, throwing.

I've pulled a muscle in my lower back changing tires on a car. I was not wearing a belt.

Oh, and by the way, John, you're an inspiration. A real story of a man who built himself up from the dirt.

Dude, you rock! Seriously, I had no idea you even noticed the year I have had. Yeah, I tried to reply to your thread a couple of times but everything I wrote sounded trite. I thought some of the other replies hit a sweet note, however.


Jesus christ john, you sure know how to bulk.

Also, please don't take it easy, keep on truckin.Count on it. :)


Very impressive John :tucool: you certainly do look huge!! how much bigger do you plan/hope to get?Thanks for the complement! :)

Right now I'm mainly attempting to become more symmetrical and bring up my weak areas. I won't look so "huge" after I cut back down. :nod:

Not keen on the beard myself :neener:Yeah, there are days I wake up and love it, and other times I look in the mirror and wonder what I'm thinking. It's been an interesting experience, and I'm glad I at least tried it. :)



http://www.goldsgear.com/cdocs/GGYM/images/WGGBLB.1.jpeg

??
I'm not big on belts. I don't even own one. Like some others who posted after you, a belt wouldn't have even helped me when I first injured my back because I pulled the muscle while putting away dumbbells after my workout. :mad:

Still, I have to say I've given some thought to wearing one for extra support until I'm fully recovered from this annoying injury.


Oh, and by the way, John, you're an inspiration. A real story of a man who built himself up from the dirt.Thank you very much. :o


---

I have a bunch of Thanksgiving pictures. I think I'm going to make an album out of them this morning. I'll post the link here shortly.

My 2008 Thanksgiving photo album (http://www.twowiresthin.com/t2008/) is up. :o

Yeah the belt idea is purely for support while you're recovering.

Looking mighty fine now John and you're going to look fantastic after the cut.

My 2008 Thanksgiving photo album (http://www.twowiresthin.com/t2008/) is up. :o

Lol @ "moar boars want moar"

Looking mighty fine now John and you're going to look fantastic after the cut.Thanks, Paul! :)


Lol @ "moar boars want moar"
Yeah, I have about a thousand nicknames for the dogs, but lately I've been calling them moar boars because no matter how much food you give them they always want...

29134

John you are a tank! Tri's look massive

Congratulations on your progress over the years, your hard work has paid off well! You motivate me to keep adding weight on at the gym :tu:

Have a good holiday season

Brian

John you are a tank! Tri's look massive

Congratulations on your progress over the years, your hard work has paid off well! You motivate me to keep adding weight on at the gym :tu:

Have a good holiday season

Happy Holidays! Keep working hard! :tucool:

If I may add an observation. There is no question about John's work ethic, but just as important to his success is the day in, day out consistancy and determination that is required. Eating and training in a way where it no longer becomes a dreaded chore, but an enjoyable way of life where the results are something you never want to relinquish. John has his hands tied with several obligations throughout the week but he never deviates from what it takes to get to his level. And I have to agree with Seltzer, when John begins his cut the end result will be astonishing. At 40 years of age he's got another 4-6 years before he reaches his prime and peak development. :nod:

Now there's a scary thought! :eek:

That is incredible to put on 3 pounds of muscle, for every 1 pound of fat. Very impressive. Putting on almost 11 pounds of muscle in a 2 month time frame is pretty awesome also. Can't wait to see your results for the final 4 weeks.

That is incredible to put on 3 pounds of muscle, for every 1 pound of fat. Very impressive. Putting on almost 11 pounds of muscle in a 2 month time frame is pretty awesome also. Can't wait to see your results for the final 4 weeks.
I thank you very much, but to be clear I've added 11.4 pounds of lean mass, not 11 pounds of muscle. :)

Of course lean mass is everything in the body (muscle, organs, water, bone, etc.) except fat. So a portion of that 11 pounds is certainly water from creatine, high carbs and post-Thanksgiving bloat. How much water I have no way of knowing, but I'd estimate around 4 or 5 pounds, putting my actual muscle gains in the neighborhood of 6-7 pounds (which I'm quite happy with!)

john, the new pictures are impressive. Nice gains all around. But i think the beard makes you look older. Are you going to shave for your upcoming cut ? Happy Holidays !

Okay, I have to come out in defense of the beard - I think it is very 300 and should stay indefinitely. :dreamy:

Okay, I have to come out in defense of the beard - I think it is very 300 and should stay indefinitely. :dreamy:

LOL, the 300 comment is quite appropo. The wrist wraps John is donning in his avator exudes a "Spartan" type quality about him. :nod:

john, the new pictures are impressive. Nice gains all around.
Thanks, Steve! Happy Holidays! :)

But i think the beard makes you look older. Are you going to shave for your upcoming cut ? Happy Holidays !

Okay, I have to come out in defense of the beard - I think it is very 300 and should stay indefinitely. :dreamy:

One thing I've discovered about having a beard is it's very polarizing--people either love it or hate it. Doesn't seem to be much middle ground.

I'm very glad that I grew the beard for my bulk. Yeah, it puts a few years on me for sure... but when it comes to lifting heavy weights it has provided a psychological boost that I can't fully explain.

My face is too damn pretty to cover up year round (:rolleyes:), so I'll probably shave the beard sometime after the completion of my bulk. But I think that I'll probably grow my beard out during my winter mass gaining programs from here on out.


LOL, the 300 comment is quite appropo. The wrist wraps John is donning in his avator exudes a "Spartan" type quality about him. :nod:
Maybe I should have APT make me some custom gold-plated wrist wraps. :madpimp:

One thing I've discovered about having a beard is it's very polarizing--people either love it or hate it. Doesn't seem to be much middle ground.

I'm very glad that I grew the beard for my bulk. Yeah, it puts a few years on me for sure... but when it comes to lifting heavy weights it has provided a psychological boost that I can't fully explain.

My face is too damn pretty to cover up year round (:rolleyes:), so I'll probably shave the beard sometime after the completion of my bulk. But I think that I'll probably grow my beard out during my winter mass gaining programs from here on out.


well i'm no fan of all that is manly.... but even i'm liking the beard. i think saving it for bulking season is a great idea. i can't imagine a beard being too comfortable in the florida summa heat.

dec photos are :madpimp:. quads and traps are gettin beefy!! enjoy this final month!! :eat:

John,
This is just a suggestion for your new sponsor. I am assuming the photo is of you in the before and after photo. You are looking too good in the before photo. Most people, except bodybuilders wouldn't notice a big improvement between the 2 photo's. He should show an earlier photo. As I said, just a suggestion.

I have an Idea, why dont you include the beard in the cut program. for every 3% of body fat you lose, shave off a portion, go to a Gote and mustach, next 3 % go to just a Mustach and when you lose the last % of your goal shave it all off. Just a thought to keep the phycolgical aspect to facial hair going !

well i'm no fan of all that is manly.... but even i'm liking the beard. i think saving it for bulking season is a great idea. i can't imagine a beard being too comfortable in the florida summa heat.You got that right. :nod:

dec photos are :madpimp:. quads and traps are gettin beefy!! enjoy this final month!! :eat:Thank you very much, Deja! :)


John,
This is just a suggestion for your new sponsor. I am assuming the photo is of you in the before and after photo. You are looking too good in the before photo. Most people, except bodybuilders wouldn't notice a big improvement between the 2 photo's. He should show an earlier photo. As I said, just a suggestion.
I appreciate the suggestion, but that would be misleading, as earlier photos did not involve Aram's services. The two photos used in the banner ad represent my six month cut from 19% to 6% body fat that Aram worked with me on.

I agree that the difference is hard to make out with such a small set of photos. Perhaps that can be changed at some point to something else.


I have an Idea, why dont you include the beard in the cut program. for every 3% of body fat you lose, shave off a portion, go to a Gote and mustach, next 3 % go to just a Mustach and when you lose the last % of your goal shave it all off. Just a thought to keep the phycolgical aspect to facial hair going !I might shave it into a goatee just to see how it looks, but I will never--and I mean NEVER--wear just a mustache. You can quote me on that. :nod:

Hamstrings are what I noticed first, damn nice work. Your traps seem to have a lot of mass, just not on the upper portion. I bet you know that already though :D

The December photos are awesome, and the beard just takes it to another level. Frankly, I think you should keep it through the cut, shaving only for the final pics at 6% bodyfat. :tu: It's a misconception that a beard is "too hot" for the summer months :nono:; all that sweat gets trapped and thus cools you off!

Last winter I approached Grizzly Adams territory before finally caving in to my wife's demands and shaving back to a goatee. I've got too much white mixed in with the black, so I look positively ancient with a beard. But I'm rockin' it again this winter in solidarity! (Might even add a pic to the appropriate thread downstairs here soon! :spaz:)

Anyway, let me just add to the fanfare by saying your bulk is coming along fantastically. Keep it up!

Hamstrings are what I noticed first, damn nice work. Thanks, Dave! Yeah, I was pleasantly surprised when I saw the hamstring improvement in this morning's pictures. I have a feeling that next month's pictures, however, are going put today's hamstrings to shame...

...your comment segues nicely into the leg workout I just did, so I might as well post the workout now (I'll go into more detail in tomorrow's update). I came up with this workout this afternoon, and it is the leg workout I'll be doing for the remaining 4 weeks of my bulk. I can't do BSQs right now, but I assure you all that this workout kills. I can barely walk right now....

- 1x25/1x20/2x10-12/2x4-6/1x2 (1RM weight, to failure) - Vertical leg press, weight increased on each set
- 3x8-10 - Stiff leg deadlifts
- 3xFailure/Failure/Failure - DB Bulgarian split squats (triple drop sets)
- 3xFailure/3xFailure - Leg extensions/Lying leg curls (supersets)

Think Bulgarians are hard? Try pre-exhausting and then doing triple drop sets with just 1 minute of rest. I felt like putting a gun in my mouth after the first drop set. :mad:

Your traps seem to have a lot of mass, just not on the upper portion. I bet you know that already though :D
That's what's so frustrating. They really do have some meat to them, just no height. It's genetics. Of course one of my favorite things to say is "Screw genetics". Well, actually I don't use the word "screw", but I try to keep what I say in my public journal rated PG.


The December photos are awesome, and the beard just takes it to another level. Frankly, I think you should keep it through the cut, shaving only for the final pics at 6% bodyfat. :tu: It's a misconception that a beard is "too hot" for the summer months :nono:; all that sweat gets trapped and thus cools you off!
That's a new one on me. So a beard is actually a cleverly disguised organic cooling device! Is there no end to a beard's awesomeness? :spaz:

Last winter I approached Grizzly Adams territory before finally caving in to my wife's demands and shaving back to a goatee. I've got too much white mixed in with the black, so I look positively ancient with a beard. But I'm rockin' it again this winter in solidarity! (Might even add a pic to the appropriate thread downstairs here soon! :spaz:)You better. Almost everone else in that thead has wimped out. :blank:

Anyway, let me just add to the fanfare by saying your bulk is coming along fantastically. Keep it up!
You know it! :tucool:

John the new bulk pictures for December are damn impressive. Quads are looking beefed up!

John the new bulk pictures for December are damn impressive. Quads are looking beefed up!
Thank you very much, Mad. :)

Solid workout today. It went on a bit longer than I would have liked, but it was pretty high volume. I'll post the workout in tomorrow's update.

One picture tonight, a triceps progress photo. 18.25" here:

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k, let's just get this out of the way right off the bat. Here's my annual 100% NON-POSED (:rolleyes:) Thanksgiving tricep picture. :D

Holy crap! Your forearms look as big as your biceps did in your Feb 4 2004 photo. That's amazing progress for this bulk and mind blowing for the past 5 years. :bow:

John have you ever thought about competing in a Body Building Competition?

Holy crap! Your forearms look as big as your biceps did in your Feb 4 2004 photo. That's amazing progress for this bulk and mind blowing for the past 5 years. :bow:
That's not far from the truth. In August 2004 my upper arms were just 13.75", and right now my forearms are just shy of 13.75".

Thanks for the complement! :)


John have you ever thought about competing in a Body Building Competition?
I get asked that a lot, but I'm afraid the answer is that I have absolutely zero interest in participating in competitive bodybuilding.

Someday I want to have arms that are a foot and a half around like John Stone's. :nod::dreamy:

But really, I like that picture because it looks like a pretty good anatomy picture. Maybe it's just my imagination, but it looks like you can easily see all three individual parts to the muscle, and you can definitely see where they connect to the lower arm. It's really neat. :)

But really, I like that picture because it looks like a pretty good anatomy picture. Maybe it's just my imagination, but it looks like you can easily see all three individual parts to the muscleYou can definitely see the lateral, long and medial heads in that picture. Even though I don't store a lot of fat in my arms when bulking, by the time I'm done cutting my triceps will look considerably more defined and "etched in". :nod:

People don't like decline? :confused: Heathens. :mad: It's an awesome exercise.

Well, trust me when i say that it is very rare to find a guy with John's stats, who also happens to be completely natural, that owns a pair of 18+ inch arms. That is truly impressive and makes me look like a complete whuss. LOL :tucool:

Well, trust me when i say that it is very rare to find a guy with John's stats, who also happens to be completely natural, that owns a pair of 18+ inch arms.
So there's no confusion, I'd like to point out that last night's 18.25" arm shot was taken post-workout while I had a nice tricep pump going. My arms are presently just shy of 17.5" cold/unpumped.

The biggest my arms have been cold/unpumped was 18.25", but that was at 236 pounds and 19% body fat.


That is truly impressive and makes me look like a complete whuss. LOL :tucool:
Please. You're stronger than I am at ~60 pounds less body weight. You couldn't look like a wuss even if you wore a pink dress and a flowery bonnet while lifting. :nod:

You couldn't look like a wuss even if you wore a pink dress and a flowery bonnet while lifting. :nod:

Hey John, have you been spying on me at the gym again? :confused:

:o

Goddamit! smile for heaven's sake! :neener:

Seriously though John, looking very impressive! Really looking forward to seeing the photo's after the cut.

You do look slightly evil in that photo haha, I think the beard helps that effect

Goddamit! smile for heaven's sake! :neener:I was smiling on the inside. Promise.

Seriously though John, looking very impressive! Really looking forward to seeing the photo's after the cut.This next cut is going to be quite a bit shorter than the one after my 2006 bulk. I'm very happy about that. I had to lose almost as much fat on my 2007 cut as I did on my initial fat loss (50 pounds vs. 55 pounds). :doh:


You do look slightly evil in that photo haha, I think the beard helps that effectI have to get pretty evil to make it through these tough workouts. :evil:

Hey John, I was wondering if you ever thought about video taping a day of your workout...or perhaps a week of your workouts in the gym?

Hey John, I was wondering if you ever thought about video taping a day of your workout...or perhaps a week of your workouts in the gym?
I've definitely thought about it, but honestly the whole idea is a little unsettling to me. I'm so used to working out alone that I'd probably be all self-conscious about everything I did, and all the screaming, yelling and involuntary spitting I do (that reminds me, I need to clean my mirrors :() would be pretty embarrassing.

Who knows, maybe one day. I haven't ruled it out.

Hey John, I was wondering if you ever thought about video taping a day of your workout...or perhaps a week of your workouts in the gym?

If only you had posted this question in teh WL :lol:

Never mind... :D

John this hidden Gem needs to be on the front page not in the Video section http://johnstonefitness.com/php/js_photoshops_large.php

After looking at the video your pictures don't really do justice as to how much mass you have attained.

Tonight's workout was pretty dang good!

Here is a delt progress photo:

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My rear delts are showing some real nice growth, but my front delts are still overpowering. Overall my shoulders are looking better then ever, but still remain a muscle group that needs a considerable amount of work.

John this hidden Gem needs to be on the front page not in the Video section http://johnstonefitness.com/php/js_photoshops_large.php

After looking at the video your pictures don't really do justice as yo how much mass you have attained.
:o:o:o

That video needs to be removed and destroyed, not promoted. :nod:

I used to have that video on youtube, but I yanked when I came to my senses and realized what an incredible tool I looked like.

"Photoshop this"?! What was I thinking? :o

Man, speaking of shoulders, they were looking pretty weak back then.

Good music, though. :dance:

I should shoot another video, only this time try to not act like a sterotypical dumbass jock with a chip on his shoulder. :)

I should shoot another video, only this time try to not act like a sterotypical dumbass jock with a chip on his shoulder. :)

:nod: u should. it would be 100% better with the beard.

i can't believe i haven't seen that before. i think it made my friday. :lol:

John, what song/band is playing in the background of that video clip? I need some new training music.

John, what song/band is playing in the background of that video clip? I need some new training music.
That's Dry Kill Logic -- one of my favorite bands to lift weights to.

The name of the song is "Rot", and it's off their "Darker Side Of Nonsense" album.

-dp8OYy8aHc

:o:o:o

That video needs to be removed and destroyed, not promoted. :nod:

I used to have that video on youtube, but I yanked when I came to my senses and realized what an incredible tool I looked like.

"Photoshop this"?! What was I thinking? :o

Man, speaking of shoulders, they were looking pretty weak back then.

Good music, though. :dance:

I should shoot another video, only this time try to not act like a sterotypical dumbass jock with a chip on his shoulder. :)

Are you kidding? It was awesome :flex::D. It would have been even better if you had still had your bleached hair and surfer bro necklace! :spaz::cool:




and some oil to make you shiny too.

That's Dry Kill Logic -- one of my favorite bands to lift weights to.

The name of the song is "Rot", and it's off their "Darker Side Of Nonsense" album.

-dp8OYy8aHc
Dang, that's a nice song. I'm downloading that immediately.

You should check out some of Stemm's music. They play the intro for the UFC openings.

http://www.youtube.com/watch?v=-6FkgXYugVU

"Man, speaking of shoulders, they were looking pretty weak back then."

I'd give anything to have shoulders like that. But on the other hand I'd give anything to have the willpower to get shoulders like that.

You do need to destroy that video :p


I see you like Stampin' Ground. I saw them a few years back. It was an amazing gig.

Ever listened to Arkangel? May be up your street. I always workout to them.

http://www.myspace.com/privatehell

Tracks 2 and 3 are typical of their better stuff.

YES! I now have a sig-worthy phrase. Thank you John Stone.

Are you kidding? It was awesome :flex::D. It would have been even better if you had still had your bleached hair and surfer bro necklace! :spaz::cool:
I think I'm going to delete my entire web site. :o


You should check out some of Stemm's music. They play the intro for the UFC openings.
I'm so burnt on that UFC song (I watch a lot of UFC :lol:). I need to seek out some of their other stuff.


"Man, speaking of shoulders, they were looking pretty weak back then."

I'd give anything to have shoulders like that. But on the other hand I'd give anything to have the willpower to get shoulders like that.
I guess I should have said that my arms were way out of balance with my shoulders. My arms were big, and my shoulders looked like they belonged on a 150-pound man. :lol:


You do need to destroy that video :p
I dare not pull it right now while everyone is having their yuks, however I think I'm going to quietly yank it from the site in a couple weeks. I forgot it was still on the main site. :o


I see you like Stampin' Ground. I saw them a few years back. It was an amazing gig.
:nod:

Ever listened to Arkangel? May be up your street. I always workout to them.
I love their music, hate the vocals. That's my biggest problem with this kind of music: in general I really dislike the vocals. I put up with the vocals because I enjoy the music so much.

I wonder if there are any ultra-heavy bands out there who are purely instrumental? Sort of like the music in Quake II?


YES! I now have a sig-worthy phrase. Thank you John Stone.:mad: :cry:

:lol:

Downloaded just in time for leg day....

That's Dry Kill Logic -- one of my favorite bands to lift weights to.

The name of the song is "Rot", and it's off their "Darker Side Of Nonsense" album.

-dp8OYy8aHc

I love their music, hate the vocals. That's my biggest problem with this kind of music: in general I really dislike the vocals. I put up with the vocals because I enjoy the music so much.

I wonder if there are any ultra-heavy bands out there who are purely instrumental? Sort of like the music in Quake II?
That's an odd one. I love the vocals!
Bands like Isis and Pelican are labeled as instrumental although I'm not so sure.

Could be worse, could recommend industrial shite http://www.youtube.com/watch?v=MXgFRT_1zw8 :bang:

I'm so burnt on that UFC song (I watch a lot of UFC :lol:). I need to seek out some of their other stuff.
Look no further...

http://www.youtube.com/watch?v=qnO8L0NP8Ck

Triple drop set bulgarians? Are you on crack or something?:lol:

Triple drop set bulgarians? Are you on crack or something?:lol:
I know, I know... last week when I was doing them I was like, "Dude, what the hell were you thinking!" I seem to have this disconnect between what looks merely tough on paper, but winds up being completely sadistic in practice.

I seem to thrive on high volume, so the pain is worth it. My cardio fitness level should improve from these, too! :tucool:

I know, I know... last week when I was doing them I was like, "Dude, what the hell were you thinking!" I seem to have this disconnect between what looks merely tough on paper, but winds up being completely sadistic in practice.

I seem to thrive on high volume, so the pain is worth it. My cardio fitness level should improve from these, too! :tucool:
Along with your ass measurement and jumping ability. Careful with them though, I had a minor tear in my quad going heavy on these last year.

That's an odd one. I love the vocals!
Bands like Isis and Pelican are labeled as instrumental although I'm not so sure.
Isis isn't instrumental. All of their albums before panopticon are great, though. Pelican is instrumental. I've only listened to "The Fire In Our Throats Will Beckon the Thaw" but I thought it was pretty good. I don't know if either would make for good lifting music, though. Isis is pretty slow and sludgy. Pelican kinda comes off as being artsy. JMO.

Isis isn't instrumental. All of their albums before panopticon are great, though. Pelican is instrumental. I've only listened to "The Fire In Our Throats Will Beckon the Thaw" but I thought it was pretty good. I don't know if either would make for good lifting music, though. Isis is pretty slow and sludgy. Pelican kinda comes off as being artsy. JMO.

It's not quite hard metal like Dry Kill Logic, but some you guys might like the band Kamelot. I really dig progressive rock and the more intelligent powermetal bands. Kamelot is the latter - smart powermetal band from Florida.

All of their albums are excellent, but I highly recommend "Epica"... and their vocals aren't annoying! :tu:

Here's one of their songs live from Epica... "Center of the Universe"

http://www.youtube.com/watch?v=GOVW9GezQ0k

Here's one of their songs live from Epica... "Center of the Universe"

http://www.youtube.com/watch?v=GOVW9GezQ0k
There's no way I could listen to that while working out.

I appreciate the musicianship--and I love bands like Dream Theater--but I can't listen to that kind of stuff in the gym. It's just too "nice".

There's no way I could listen to that while working out.

I appreciate the musicianship--and I love bands like Dream Theater--but I can't listen to that kind of stuff in the gym. It's just too "nice".

lol! it's true, Kamelot is "nice". it's funny how a metal band can be nice, right? nonetheless, here's one more band. it's not a workout band either (they're also "nice"), but they're much in the vein of Dream Theater. Except that they're young and fresh, with a blend that's their own. The band is Circus Maximus, highly talented Norwegian kids that took Dream Theater as their inspiration and, along with laser-like focus on melody, created two awesome albums: "The 1st Chapter" and "Isolate". They just released Isolate, a concept album, last year, and it's a total magnum opus... just awesome. :bow:

Here's the opening track from Isolate...

http://www.youtube.com/watch?v=Ey_8BHipdSc

(note, it sounds tinny and seems to lack some of the layers due to subpar YourTube recording - studio album highly recommended!!!!)

Tonight's workout was good, but I had to fight through some fatigue to make it happen. I'll write about the workout more in tomorrow's update.

I took one picture tonight. It's not a very good one, but since I took it I'll post it:
29257


I gotta stop doing this. :bang:
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Looking mighty big there John! :tucool:

What exercise did you cut your finger on?

Not a very good one my ass, looking huge dude!

Looking mighty big there John! :tucool:

Not a very good one my ass, looking huge dude!

See, this always happens to me; I start to lose perspective. I feel small right now. I mean, when I went on the JSF cruise this summer I only weighed 180 pounds. Here I am 31 pounds heavier, and I feel like I'm about the same size. Of course I know from my measurements that I'm not the same size, but when I look in the mirror I just can't see it.

I remember when I weighed 236 pounds at the end of my 2006 bulk I didn't feel very big at all. Now when I look at those old pictures I see things much more accurately.

Same for my early pictures. People told me how skinny I looked, and I just didn't see it. Now when I look at my old pictures I think I look emaciated and scrawny.

I think this happens a lot to bodybuilders. Interesting phenomenon.


What exercise did you cut your finger on?I have no idea. I noticed the blood steaming down my hand (my heart rate was quite high at this point) on the final quad cable-crossover drop set. I guess it happened during one the drop set plate changes. When I do drop sets I'm rushing to pull the plates off + I'm tired and shaking, so I tend to clumsily slam things around.

I think this happens a lot to bodybuilders. Interesting phenomenon.

I think they call it bigorexia. I look so small to myself its laughable. Of course I am pretty small...

See, this always happens to me; I start to lose perspective. I feel small right now. I mean, when I went on the JSF cruise this summer I only weighed 180 pounds. Here I am 31 pounds heavier, and I feel like I'm about the same size. Of course I know from my measurements that I'm not the same size, but when I look in the mirror I just can't see it.


Dude, small is a word that should not even be in your vocabulary right now. I like the post workout photo it shows some great progress. Looks like your traps and shoulders have really come up a notch over the past 2 and a bit months. Your chest is looking quite thick too. Keep at it! :tu:

John if only your beard was all gray then i would call you the Rippest Santa ive ever seen lol. Look big dude.

Tonight's workout was good, but I had to fight through some fatigue to make it happen. I'll write about the workout more in tomorrow's update.

I took one picture tonight. It's not a very good one, but since I took it I'll post it:
29257

I pledge allegiance to the beard.

LMAO its Norris, now that is a comparison and a half

You can always go with a classic... Pantera does it for me
http://www.youtube.com/watch?v=RqYnECapDoQ

The extra attention you are giving your traps are paying off! Very impressive pic. I hear that Chuck Norris wears John Stone pajamas...

I feel small right now. I mean, when I went on the JSF cruise this summer I only weighed 180 pounds. Here I am 31 pounds heavier, and I feel like I'm about the same size. Of course I know from my measurements that I'm not the same size, but when I look in the mirror I just can't see it.

Yea you do look small.... You need to stop slacking buddy! :p

I think its the same phenomenon that makes a woman think she's fat when she really is not.

Us men have a size issue while women have a fat issue. For a man, he can never be too big and for a woman she can never be too skinny....

It's wierd

See, this always happens to me; I start to lose perspective. I feel small right now. I mean, when I went on the JSF cruise this summer I only weighed 180 pounds. Here I am 31 pounds heavier, and I feel like I'm about the same size. Of course I know from my measurements that I'm not the same size, but when I look in the mirror I just can't see it.

I remember when I weighed 236 pounds at the end of my 2006 bulk I didn't feel very big at all. Now when I look at those old pictures I see things much more accurately.

Same for my early pictures. People told me how skinny I looked, and I just didn't see it. Now when I look at my old pictures I think I look emaciated and scrawny.

I think this happens a lot to bodybuilders. Interesting phenomenon.


It's called body dysmorphia or Body dysmorphic disorder. Here's the wikipedia link: http://en.wikipedia.org/wiki/Body_dysmorphic_disorder

Some of us have it bad and some of us just have it a little, but it's a real thing and can get out of hand.

It's called body dysmorphia or Body dysmorphic disorder. Here's the wikipedia link: http://en.wikipedia.org/wiki/Body_dysmorphic_disorder
I know about body dysmorphia, but I don't think what I'm talking about is comparable in any way (that's not to say some bodybuilders are not affected by this disorder).

I'm talking more about my inability to see relatively rapid changes while they are happening because I'm too close to gain any perspective. :) A little time seems to be the "cure".

john would you please tell me what you do for your rear delts ? i think they developped really nicely
and i would love some intput !

john would you please tell me what you do for your rear delts ? i think they developped really nicely
and i would love some intput !
Thanks. :)

I posted the initial set of bulking workouts (which I did for four weeks) on the main site here (http://www.johnstonefitness.com/php/2007bulkingworkouts.php). Since then I've been posting my complete workouts whenever I changed them on the main site in the daily news updates (http://www.johnstonefitness.com/php/news.php). The TOCs from late October forward should indicate when a new workout was posted. :tucool:

John, this may be a silly question. Is there any specific reason you only bulk for 12 weeks of the year? I mean why not 19 weeks (or any other number of weeks for that matter)

For example if you did 9 weeks as the first phase of the bulk, then had a week of no lifting and a maintainance level diet intake so that your body could recover. Then for phase 2 another 9 weeks of lifting.

Is it not healthy to bulk for a longer period of time or just not desirable?

Thanks.

I know about body dysmorphia, but I don't think what I'm talking about is comparable in any way (that's not to say some bodybuilders are not affected by this disorder).

I'm talking more about my inability to see relatively rapid changes while they are happening because I'm too close to gain any perspective. :) A little time seems to be the "cure".

Yeah, i know what you mean. I have that with the fat loss, for sure. It's like those sections in kids magazines that show a closeup of something, and it's almost impossible to figure out what it is. Or trying to figure out a song from a 3 second clip.

John, this may be a silly question. Is there any specific reason you only bulk for 12 weeks of the year? I mean why not 19 weeks (or any other number of weeks for that matter)

For example if you did 9 weeks as the first phase of the bulk, then had a week of no lifting and a maintainance level diet intake so that your body could recover. Then for phase 2 another 9 weeks of lifting.

Is it not healthy to bulk for a longer period of time or just not desirable?

Thanks.
Bulking is hard work! Shoveling food in and bringing the proper intensity to each workout runs you down enough that a week of maintenance won't cut it -- both physically and mentally. You could probably run two 12 week cycles (or the equivalent) in a year if your nutrition and recovery is top notch, but they'd need to be well separated. In addition, muscle growth and strength gains, as you get more experienced, don't come workout to workout, but over longer time periods.

^ Not John. :lol:

John, this may be a silly question. Is there any specific reason you only bulk for 12 weeks of the year?.

Bulking is hard work! Shoveling food in and bringing the proper intensity to each workout runs you down enough that a week of maintenance won't cut it -- both physically and mentally. You could probably run two 12 week cycles (or the equivalent) in a year if your nutrition and recovery is top notch, but they'd need to be well separated. In addition, muscle growth and strength gains, as you get more experienced, don't come workout to workout, but over longer time periods.

As usual, Adam is right on target.

^ Not John. :lol:
Well, that's not really true. The gains I'm making this year are not groundbreaking; that is to say, I've had this level of musculature in the past, but lost it. Muscle memory is allowing me to "rebuild" that lost muscle pretty quickly. Future gains, especially at my age, will almost certainly come at a far slower rate.

I've made some changes to the Youtube code on this forum to allow for widescreen and High Quality video (when available). I'll talk about this more in this morning's update (which I need to go write!)

Here's a HQ video I shot yesterday of my dogs upstairs in the theater lobby. :dreamy:

_lvmXApuMro

I've made some changes to the Youtube code on this forum to allow for widescreen and High Quality video (when available). I'll talk about this more in this morning's update (which I need to go write!)

Here's a HQ video I shot yesterday of my dogs upstairs in the theater lobby. :dreamy:

_lvmXApuMro

Decent quality.

I bet you're wife loves you making mess, the popcorn shells and what not.

:gl:

I bet you're wife loves you making mess, the popcorn shells and what not.
The dogs don't leave so much as an atom of popcorn on the floor, let alone an entire hull.

Anyway, Lisa's up there tossing them popcorn as frequently as I am.

Cute pups there John, our dog's the same way. Anything the least bit edible is taken care of instantly.:eat: :eat:

I like how when they've finished it all, they're still looking around, like "More? More? I don't understand; where's the rest??"

Cute pups there John, our dog's the same way. Anything the least bit edible is taken care of instantly.:eat: :eat:
It's true. We have the cleanest carpets in the neighborhood. :lol:


I like how when they've finished it all, they're still looking around, like "More? More? I don't understand; where's the rest??":nod:

That is precisely why my latest pet name for them is "Moar Boars". :dreamy:

How is Turtle doing since the therapy?

:popcorn::popcorn::popcorn::popcorn:

Had to be the 1st to use the new smilies!

How is Turtle doing since the therapy?
She is doing fantatsic, Jedi! You'd never know anything is wrong. She's not in pain, she is eating and playing like normal and there have been no signs of any new tumors.

The experimental malignant melanoma treatments she's been undergoing seem to have absolutely zero side-effects (apart from draining my checking account! :lol:) I feel so fortunate that this new cutting-edge treatment exists. A few years ago she'd almost certainly be gone by now.

Thanks for asking. :)

john tahnk you for the link, i see that you train with rather high repetitions. i wonder why you chose this approach ?

i was half expecting to have you edit this movie of the dogs, once you threw the popcorn to speed-up the movie and play some yakety sax in the background.

john tahnk you for the link, i see that you train with rather high repetitions. i wonder why you chose this approach ?
My rep range is not that high--generally 10-12 reps per set (excluding, of course, supersets and drop sets). My overall training volume, admittedly, is quite high. I've found through trial and error that for hypertrophy my body responds best to a lot of volume. Plus I love it. :)

i was half expecting to have you edit this movie of the dogs, once you threw the popcorn to speed-up the movie and play some yakety sax in the background.
Hah, I almost did that!

how are your approaches towards increasing weight then ? do you need to have finished your 10-12 in each set
before you increase ?

never going as low as say 3reps or the "classic 8 reps scheme" ?

how are your approaches towards increasing weight then ? do you need to have finished your 10-12 in each set
before you increase ?
When my target is 10-12 reps per set: If I can't do at least 10 reps on every set, then I use the same weight next week and strive for more reps. Once I'm hitting at least 10 reps on every set, I add weight the next time I do the workout.

_lvmXApuMro

Your voice has gotten deeper since growing the beard

Your voice has gotten deeper since growing the beard
No it hasn't.

Interview with Jeremy Likness from 2004 (http://www.johnstonefitness.com/images/2004-11-29-johnstone.mp3) (and that interview was recorded over the phone and very "tinny" sounding).

Holy crap, I felt incredible working out today! I think the extra food is doing the trick, because today I was bouncing off the walls up until my workout. Once I got in the gym I focused all that excess energy on the iron.

A few days ago I was looking though my bulking pictures from this year, and I realized I have not taken a single picture of my back. I promised myself that I would take one today, and I did.

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I've got some fat on my back right now, so my definition is pretty poor, but I can see that I've added some new mass. I think once I get cut up again my back is going to look pretty decent.

:eek: MEAT!


I love back pics. They're just the best. Looking as amazing as ever John. :dreamy::bow:

I think the dark tan goes a long way too.

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...I think once I get cut up again my back is going to look pretty decent.

Let me fix that line for you


...I think once I get cut up again my back is going to look pretty FUCKEN AWESOME.

Much better

Well, that's not really true. The gains I'm making this year are not groundbreaking; that is to say, I've had this level of musculature in the past, but lost it. Muscle memory is allowing me to "rebuild" that lost muscle pretty quickly. Future gains, especially at my age, will almost certainly come at a far slower rate.
I just meant that I'm (obviously) not you speaking and don't mean to speak for you,* not that it doesn't apply to you. ;)

(*Rather in addition to whatever you had to say when you got around to waking up this morning. :whistle:)

I love back pics. They're just the best. Looking as amazing as ever John. :dreamy::bow:

Let me fix that line for you

Thanks, guys. :)

I just meant that I'm (obviously) not you speaking and don't mean to speak for you,* not that it doesn't apply to you. ;)

(*Rather in addition to whatever you had to say when you got around to waking up this morning. :whistle:)
When I read it, I knew it could be interpreted in two different ways (you've turned ambiguity into an art form). I--incorrectly, as it were--decided that you were being a smartass. :lol:

:quadzilla:

Back is looking massive, John!

Those traps have improved quite a bit, comparing to your last back shot, but I was hoping they'd pop even a bit more in that pose. Curse my shitty advice! :slap:

Shoulders, lats, and overall width and, especially, "presence" are much bigger as well. :nod:

When I read it, I knew it could be interpreted in two different ways (you've turned ambiguity into an art form). I--incorrectly, as it were--decided that you were being a smartass. :lol:

:quadzilla:
I'm never a smartass to you. :whistle:

:dunce:

Back is looking massive, John!:thanks:


Those traps have improved quite a bit, comparing to your last back shot, but I was hoping they'd pop even a bit more in that pose. Curse my shitty advice! :slap:
Your advice was very solid. That I've seen any trap growth is proof of that. If you want to curse something, curse my traps genetics along with me. :curses:

With a muscle group as stubborn as my traps, I can't expect miracles in six weeks. I'll keep pluggin' away, don't worry. :flex:


Shoulders, lats, and overall width and, especially, "presence" are much bigger as well. :nod:The width and presence are what I noticed the most. Maybe a little rear delt improvement, but overall my shoulders don't look that different to me.


I'm never a smartass to you. :whistle::pillowfight:

i see john your using the new smilies to there fullest lol

I love having a M.A.V.C - Mobile Autonomous Vacuum Cleaner a.k.a dog in the house, so good for cleaning up all kinds of scraps. I like the look of your tan coloured dog(sorry not sure which is which) reminds me of my ridgeback X. Though yours is in better shape than mine at the moment do you have him/her on a cutting cycle? :)

I love having a M.A.V.C - Mobile Autonomous Vacuum Cleaner a.k.a dog in the house
:lol: :nod:

I like the look of your tan coloured dog(sorry not sure which is which) reminds me of my ridgeback X. Though yours is in better shape than mine at the moment do you have him/her on a cutting cycle? :)
I should have mentioned which dog was which in the video.

Turtle is the tan dog that is built like a tank and ripped to shreds. She has a very fast metabolism, and simply does not put on fat no matter how much she eats. She's a rescue (all our dogs have always been rescued mutts :dreamy:). Best we can tell, she's part pitbull and par shar pei. She is the most lovable dog in the world, not an aggressive bone in her body.

Loki is the german shepherd mix. He is my boy, and the coolest dog ever. I brought him home about 12 years ago when he was just about six months old (and a complete terror). Once he hit 2 years old, he started behaving like an angel and has been that way ever since. Loki's big thing is food. Unlike Turtle, he does put on fat if we're not careful.

The dogs eat very healthy, and I always give them a little bit of whatever I'm eating. So everyday (in addition to their dry food) they get egg whites, sweet potato, brown rice, 96% lean ground beef or eye of round steak, natural peanut butter and chicken breast. :eat:

John: I will first apologize if these have already been answered:

1) what kind of tempo do you use on your lifts?

2) have you ever done any olympic lifts, cleans, snatches, jerks, or anything of the sort?

She is doing fantatsic, Jedi! You'd never know anything is wrong. She's not in pain, she is eating and playing like normal and there have been no signs of any new tumors.

The experimental malignant melanoma treatments she's been undergoing seem to have absolutely zero side-effects (apart from draining my checking account! :lol:) I feel so fortunate that this new cutting-edge treatment exists. A few years ago she'd almost certainly be gone by now.



:tu: that's great news.

1) what kind of tempo do you use on your lifts?
Generally speaking, I perform my lifts like this: a fairly rapid (but controlled) concentric, a pause and hard squeeze and, finally, a slow and controlled (approx. 3 second) eccentric. I don't count or anything like that at this point--I just go by feel.

2) have you ever done any Olympic lifts, cleans, snatches, jerks, or anything of the sort?Olympic lifts are not a huge part of my training, but I do perform them from time-to-time. Actually, I do hang cleans, power shrugs and power cleans quite regularly.

I decided to make a 2007 post-cut (6% body fat) and a 2008 bulk-in-progress (13% body fat) back comparison:

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The higher body fat level is obscuring some of the new muscle, but I think the added width and thickness will make for an improved overall back once I'm done cutting down.

Holy crap, I felt incredible working out today! I think the extra food is doing the trick, because today I was bouncing off the walls up until my workout. Once I got in the gym I focused all that excess energy on the iron.

A few days ago I was looking though my bulking pictures from this year, and I realized I have not taken a single picture of my back. I promised myself that I would take one today, and I did.

29306

I've got some fat on my back right now, so my definition is pretty poor, but I can see that I've added some new mass. I think once I get cut up again my back is going to look pretty decent.

Nice back! :tu:

How much do think that the deadlifts have contributed to your overall back developement?

kind regards,
sargon

How much do think that the deadlifts have contributed to your overall back developement?

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(August 2004 Vs. December 2008)

:D

:eek: wow. What more can I say?

you need to do like a "best of" for the comparison shots...
some of those, like that one, are just crazy. :)

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(August 2004 Vs. December 2008)

:D

:lol: awesome!!

i've been waiting for a back shot.... and it didn't let me down!! looking really thick. :tucool:

John, great work on the back, do you do anything in your work out that targets the lower back ? To help avoid injures.

:eek: wow. What more can I say?

you need to do like a "best of" for the comparison shots...
some of those, like that one, are just crazy. :)

:lol: awesome!!

i've been waiting for a back shot.... and it didn't let me down!! looking really thick. :tucool:

Thanks very much!

I remember a few years ago Skip posted a picture of his well-developed back in my journal. Before Skip posted his picture, I was actually quite proud of my back. However, when I saw my picture next to his (it might have even been the August 2004 photo I just posted), reality set in. I challenged myself to improve my back, and deadlifts were a big part of the solution.


John, great work on the back, do you do anything in your work out that targets the lower back ? To help avoid injures.Thanks, Steve. :)

Deadlifts are a fantastic lower back exercise, and I also do stuff like good mornings and hyperextensions.

Impressive back pic man. The beard must really be getting long if we can see it popping out to the sides in your back shots.

Grizzly.:tu:

29311

(August 2004 Vs. December 2008)

:D

One thing this comparo clearly shows it that you have greatly improved your traps over the course of time. It's just that the adjacent muscle groups have grown by such insane amounts that the trap improvement is less impressive by comparison. Have to figure that it will all even out, at some point, as long as you keep hammering.

Good problem to have, if you ask me. Great work! :tu:

John,

Something that's always bugged me about your back double biceps shots... you don't quite hit it right.

Try bringing your arms up a couple of inches and back towards the camera... it will really spread your lats out and make your arms and traps look bigger.

I remember a few years ago Skip posted a picture of his well-developed back in my journal. Before Skip posted his picture, I was actually quite proud of my back. However, when I saw my picture next to his (it might have even been the August 2004 photo I just posted), reality set in. I challenged myself to improve my back, and deadlifts were a big part of the solution.

Ahem. :nono:

I'd like to point out that it was ME who first cruelly posted the comparison photo of you and the Skipster, back in August of 2005 (http://forums.johnstonefitness.com/showpost.php?p=197752&postcount=1074). My nefarious plan to embar ... er, motivate you into growing the massive back you now possess clearly worked. :madpimp:

if only i could do teh same to meself :cry:

Impressive back pic man. The beard must really be getting long if we can see it popping out to the sides in your back shots.
Yeah, the beard is really rough looking now, but I made the commitment that I would not shave or trim it until the end of my bulk. I'm going to live up to my word, but I have to admit that it's become a little embarrassing going out in public while looking so haggard.

For those of you who are not supporting members, here is the picture I took this morning and put in the beard thread (http://forums.johnstonefitness.com/showthread.php?t=45079) down in the VIP forum. This is 63 days without a shave:
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One thing this comparo clearly shows it that you have greatly improved your traps over the course of time. It's just that the adjacent muscle groups have grown by such insane amounts that the trap improvement is less impressive by comparison. Have to figure that it will all even out, at some point, as long as you keep hammering.

Good problem to have, if you ask me. Great work! :tu:
Thanks a lot, man... I appreciate it! :)


Something that's always bugged me about your back double biceps shots... you don't quite hit it right.
I challenge you to find even one pose that I perform correctly! :lol:

Try bringing your arms up a couple of inches and back towards the camera... it will really spread your lats out and make your arms and traps look bigger.Thanks very much--those are great tips! I'll definitely take your advice the next time I pose for a back picture. :tucool:

Welcome to the forum, btw. :)


Ahem. :nono:

I'd like to point out that it was ME who first cruelly posted the comparison photo of you and the Skipster, back in August of 2005 (http://forums.johnstonefitness.com/showpost.php?p=197752&postcount=1074). My nefarious plan to embar ... er, motivate you into growing the massive back you now possess clearly worked. :madpimp:
:doh:

I'm sorry!!! I totally forgot that you were the horrible bastard helpful gentleman who shamed me into working harder on my back! :o

In all seriousness, I really owe you a debt of gratitude for doing that. It kicked my ass into gear.

I still think I'm going to need another bulk or two before I can match Skip's sick back. :bow:

Yeah, the beard is really rough looking now, but I made the commitment that I would not shave or trim it until the end of my bulk. I'm going to live up to my word, but I have to admit that it's become a little embarrassing going out in public while looking so haggard.

:dreamy: The one person I can always count on to keep a promise, especially to their self (aside from me :p). Willpower and personal accountability for personal promises and commitments is so underrated these days. :( Not being held accountable by a third party in any way, shape or form because it's a personal promise and you are free to quit anytime with no consequences makes it all that much sweeter and thoroughly satisfying when you stick to it and succeed. :nod:

One thing I'm particularly proud of myself is that when I first started eating clean and working out, it was September. I told myself no more soda until January 1st, and after that, it will only be 1 per week, at the cheat meal. I kept to that and it felt awesome. I don't think most people realize how much worse letting oneself down is, rather than letting someone else down, until they really think about it. It was particularly satisfying because I went from having 32oz.+ every single day, to 0. Overnight, cold turkey. :eek: :spaz: